Malangizo 26 Ochepetsa Thupi Omwe Alidi Umboni

Zamkati

• 1. Imwani Madzi, Makamaka Musanadye Chakudya
• 2. Idyani Mazira Chakudya Cham'mawa
• 3. Imwani Khofi (makamaka Wakuda)
• 4. Imwani Tiyi Wobiriwira
• 5. Yesani Kusala Kudya Nthawi Zonse
• 6. Tengani Glucomannan Supplement
• 7. Dulani Msuzi Wowonjezera
• 8. Idyani ma Carbs Ochepetsedwa
• 9. Pitani pa Zakudya Zochepa-Zakudya Zam'madzi
• 10. Gwiritsani Ntchito Mbale Zazing'ono
• 11. Gwiritsani Ntchito Magawo Olimbitsa Thupi kapena Kuwerengera Ma calories
• 12. Sungani Zakudya Zoyenera Kuti Muli Ndi Njala
• 13. Tengani Ma Probiotic Supplements
• 14. Idyani Zakudya Zokometsera
• 15. Chitani Zolimbitsa Thupi Aerobic
• 16. Nyamula Zolemera
• 17. Idyani Ziphuphu Zambiri
• 18. Idyani Masamba ndi Zipatso Zambiri
• 19. Muzigona Mokwanira
• 20. Menyani Zakudya Zanu Zomwe Mumakonda
• 21. Idyani Mapuloteni Oonjezera
• 22. Supplement With Whey Mapuloteni
• 23. Musamamwe Zakumwa Zosakaniza, Kuphatikiza Msuzi wa Soda ndi Zipatso
• 24. Idyani Zakudya Zosakaniza Zokha, Zosakaniza Chimodzi (Chakudya Chenicheni)
• 25. Osadya - Idyani Wathanzi M'malo mwake
• 26. Tafuna Kwambiri Pang'onopang'ono
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Makampani ochepetsa kunenepa amadzaza ndi nthano.

Anthu nthawi zambiri amalangizidwa kuti azichita zopenga zamitundumitundu, zambiri zomwe zilibe umboni kumbuyo kwawo.

Komabe, kwa zaka zambiri, asayansi apeza njira zingapo zomwe zimawoneka ngati zothandiza.

Nawa maupangiri 26 ochepetsa kunenepa omwe alidi umboni.

1. Imwani Madzi, Makamaka Musanadye Chakudya

Nthawi zambiri amati madzi akumwa amatha kuthandizira kuchepa - ndipo ndizowona.

Madzi akumwa amatha kulimbikitsa kagayidwe kake ndi 24-30% munthawi ya maola 1-1.5, kukuthandizani kuwotcha ma calories owonjezera (,).

Kafukufuku wina adawonetsa kuti kumwa theka la lita (ma ola 17) a madzi pafupifupi theka la ola musanadye kunathandizira ma dieters kudya ma calories ochepa ndikuchepetsa 44% yowonjezera, poyerekeza ndi omwe sanamwe madziwo ().

2. Idyani Mazira Chakudya Cham'mawa

Kudya mazira athunthu kumatha kukhala ndi zabwino zonse, kuphatikizapo kukuthandizani kuti muchepetse kunenepa.

Kafukufuku akuwonetsa kuti m'malo mwa chakudya cham'mawa chodyera ndi mazira kungakuthandizeni kudya ma calories ochepa kwa maola 36 otsatira ndikuchepetsa thupi komanso mafuta amthupi (,).

Ngati simukudya mazira, zili bwino. Gwero lililonse la mapuloteni abwino pachakudya cham'mawa ayenera kuchita chinyengo.

3. Imwani Khofi (makamaka Wakuda)

Khofi wapangidwa ziwanda mopanda chilungamo. Khofi wabwino amakhala ndi ma antioxidants ndipo amatha kukhala ndi maubwino ambiri azaumoyo.

Kafukufuku akuwonetsa kuti caffeine ya khofi imatha kulimbikitsa kagayidwe kake ndi 3-11% ndikuwonjezera kuyaka kwamafuta mpaka 10-29% (,,).

Onetsetsani kuti musawonjezere gulu la shuga kapena zinthu zina zopatsa mphamvu ku khofi wanu. Izi zithetsa phindu lililonse.

Mutha kugula kofi m'sitolo yakomweko, komanso pa intaneti.

4. Imwani Tiyi Wobiriwira

Monga khofi, tiyi wobiriwira amakhalanso ndi maubwino ambiri, imodzi mwazo ndikuchepetsa thupi.

Ngakhale tiyi wobiriwira amakhala ndi tiyi kapena tiyi tating'ono tambiri, amadzaza ndi ma antioxidants amphamvu otchedwa katekini, omwe amakhulupirira kuti amagwirira ntchito mogwirizana ndi caffeine kupangitsa mafuta kuyaka (9,).

Ngakhale umboniwo ndi wosakanikirana, kafukufuku wambiri akuwonetsa kuti tiyi wobiriwira (mwina ngati chakumwa kapena chowonjezera cha tiyi wobiriwira) akhoza kukuthandizani kuti muchepetse kunenepa (,).

Tiyi wobiriwira amapezeka m'masitolo ambiri, m'malo ogulitsira, komanso m'malo ogulitsira, komanso pa intaneti.

5. Yesani Kusala Kudya Nthawi Zonse

Kusala kudya kwapakati ndi njira yodyera yomwe anthu amayenda pakati pa kusala kudya ndi kudya.

Kafukufuku wanthawi yayitali akuwonetsa kuti kusala kwakanthawi ndikothandiza kuti muchepetse kunenepa monga kupititsa patsogolo kwa kalori ().

Kuphatikiza apo, zitha kuchepetsa kuchepa kwa minofu yomwe imakhudzana kwambiri ndi zakudya zamafuta ochepa. Komabe, maphunziro apamwamba kwambiri amafunikira asananene chilichonse champhamvu ().

6. Tengani Glucomannan Supplement

CHIKWANGWANI chotchedwa glucomannan chalumikizidwa ndikuchepetsa thupi m'maphunziro angapo.

CHIKWANGWANI chotere chimayamwa madzi ndikukhala m'matumbo mwanu kwakanthawi, kukupangitsani kumva kukhala okwanira ndikuthandizani kudya ma calories ochepa (15).

Kafukufuku akuwonetsa kuti anthu omwe amawonjezera ndi glucomannan amachepetsa pang'ono kuposa omwe samachita ().

Mutha kupeza zowonjezera za glucomannan osati m'malo ogulitsira mavitamini ndi m'masitolo okha komanso pa intaneti.

7. Dulani Msuzi Wowonjezera

Shuga wowonjezera ndichimodzi mwazinthu zoyipa kwambiri pazakudya zamakono. Anthu ambiri amawononga kwambiri.

Kafukufuku akuwonetsa kuti kumwa kwa shuga (komanso high-fructose chimanga) chimagwirizanitsidwa kwambiri ndi chiopsezo chowonjezeka cha kunenepa kwambiri, komanso zinthu kuphatikiza mtundu wa 2 shuga ndi matenda amtima (,,).

Ngati mukufuna kuonda, muchepetse shuga wowonjezera. Onetsetsani kuti mukuwerenga zolemba, chifukwa ngakhale zomwe zimatchedwa zakudya zathanzi zimatha kulowetsedwa ndi shuga.

8. Idyani ma Carbs Ochepetsedwa

Zakudya zamadzimadzi zoyengedwa zimaphatikizanso shuga ndi njere zomwe zachotsedwa magawo awo okhala ndi ulusi, wathanzi. Izi zimaphatikizapo mkate woyera ndi pasitala.

Kafukufuku akuwonetsa kuti ma carbs oyeretsedwa amatha kutulutsa shuga wamagazi mwachangu, kumabweretsa njala, kulakalaka komanso kuchuluka kwa chakudya patadutsa maola ochepa. Kudya ma carbs oyeretsedwa kumalumikizidwa kwambiri ndi kunenepa kwambiri (,, 22).

Ngati mungadye ma carbs, onetsetsani kuti mumawadya ndi fiber yawo yachilengedwe.

9. Pitani pa Zakudya Zochepa-Zakudya Zam'madzi

Ngati mukufuna kupeza maubwino onse oletsedwa ndi carb, ndiye lingalirani zopita kudziko laling'ono.

Kafukufuku wambiri akuwonetsa kuti mtundu woterewu ukhoza kukuthandizani kuti muchepetse thupi kuwirikiza kawiri ndi kawiri kawiri ngati chakudya chamafuta ochepa komanso kuti mukhale ndi thanzi labwino (23,,).

10. Gwiritsani Ntchito Mbale Zazing'ono

Kugwiritsa ntchito mbale zing'onozing'ono kwawonetsedwa kuti zithandizire anthu ena kudya okha ma calories ochepa).

Komabe, kukula kwa mbale sikuwoneka kuti sikukhudza aliyense. Anthu omwe ali onenepa kwambiri amawoneka kuti amakhudzidwa kwambiri (,).

11. Gwiritsani Ntchito Magawo Olimbitsa Thupi kapena Kuwerengera Ma calories

Gawo lowongolera - kungodya pang'ono - kapena kuwerengera zopatsa mphamvu zitha kukhala zothandiza, pazifukwa zomveka ().

Kafukufuku wina akuwonetsa kuti kusunga cholembera cha chakudya kapena kujambula zithunzi za zakudya zanu kumatha kuchepetsa thupi (, 31).

Chilichonse chomwe chimawonjezera kuzindikira kwanu pazomwe mukudya chingakhale chopindulitsa.

12. Sungani Zakudya Zoyenera Kuti Muli Ndi Njala

Kusunga chakudya chopatsa thanzi pafupi kungakuthandizeni kupewa kudya chinthu chopatsa thanzi mukakhala ndi njala yochulukirapo.

Zakudya zokhwasula-khwasula zomwe ndizosavuta kunyamula komanso zosavuta kuphika zimaphatikizapo zipatso zonse, mtedza, kaloti wa ana, yogurt ndi mazira owiritsa.

13. Tengani Ma Probiotic Supplements

Kutenga ma probiotic othandizira okhala ndi mabakiteriya a Lactobacillus mabanja akuwonetsedwa kuti amachepetsa mafuta (,).

Komabe, zomwezo sizikugwira ntchito kwa onse Lactobacillus zamoyo. Kafukufuku wina adalumikiza L. acidophilus ndi kunenepa (34).

Mutha kugula zinthu zowonjezera ma probiotic m'masitolo ambiri, komanso pa intaneti.

14. Idyani Zakudya Zokometsera

Tsabola wa Chili amakhala ndi capsaicin, chopangira zokometsera chomwe chingalimbikitse kagayidwe ndikuchepetsa chilakolako chanu pang'ono (,).

Komabe, anthu amatha kupirira zotsatira za capsaicin pakapita nthawi, zomwe zimachepetsa mphamvu yake yayitali ().

15. Chitani Zolimbitsa Thupi Aerobic

Kuchita masewera olimbitsa thupi (cardio) ndi njira yabwino kwambiri yothetsera zopatsa mphamvu komanso kukonza thanzi lanu komanso thanzi lanu.

Zikuwoneka ngati zothandiza makamaka pakutaya mafuta am'mimba, mafuta osapatsa thanzi omwe amakhala ozungulira ziwalo zanu ndikupangitsa matenda amadzimadzi (,).

16. Nyamula Zolemera

Chimodzi mwamavuto oyipa kwambiri pakudya ndikuti nthawi zambiri imayambitsa kuchepa kwa minofu ndi kuchepa kwa kagayidwe kachakudya, komwe nthawi zambiri kumatchedwa kusowa njala (,).

Njira yabwino yopewera izi ndikuchita zolimbana ndi zina monga kukweza zolemera. Kafukufuku akuwonetsa kuti kunyamula kumathandizira kuti kagayidwe kanu kazikhala kambiri ndikukulepheretsani kutaya minofu yamtengo wapatali (,).

Zachidziwikire, ndikofunikira osati kungotaya mafuta - mumafunanso kuti mupange minofu. Kukaniza zolimbitsa thupi ndikofunikira kwa thupi lokhala ndi matani.

17. Idyani Ziphuphu Zambiri

CHIKWANGWANI chimalimbikitsidwa kuti muchepetse kunenepa.

Ngakhale umboniwo ndi wosakanikirana, kafukufuku wina akuwonetsa kuti ma fiber (makamaka ma viscous fiber) amatha kukulitsa kukhuta ndikuthandizani kuti muchepetse kulemera kwanu kwakanthawi (,).

18. Idyani Masamba ndi Zipatso Zambiri

Masamba ndi zipatso zili ndi zinthu zingapo zomwe zimapangitsa kuti zizigwira bwino ntchito.

Amakhala ndi ma calories ochepa koma ali ndi ma fiber ambiri. Kuchuluka kwa madzi kumawapatsa mphamvu zochepa, kuwapangitsa kukhala odzaza kwambiri.

Kafukufuku akuwonetsa kuti anthu omwe amadya masamba ndi zipatso amakonda kulemera ().

Zakudya izi ndizopatsanso thanzi, chifukwa chake kuzidya ndikofunikira pamoyo wanu.

19. Muzigona Mokwanira

Kugona kumakhala kosavomerezeka koma kungakhale kofunikira monga kudya wathanzi komanso kuchita masewera olimbitsa thupi.

Kafukufuku akuwonetsa kuti kugona moperewera ndichimodzi mwazomwe zimayambitsa kunenepa kwambiri, chifukwa kumalumikizidwa ndi 89% chiwopsezo chowonjezeka cha kunenepa kwambiri kwa ana ndi 55% mwa akulu ().

20. Menyani Zakudya Zanu Zomwe Mumakonda

Kafukufuku waposachedwa adapeza kuti 19.9% ​​ya anthu aku North America ndi Europe amakwaniritsa zofunikira pakukonda kudya ().

Ngati mukukhala ndi zilakolako zazikulu ndipo mukuwoneka kuti zikulepheretsani kudya ngakhale mutayesetsa motani, mutha kukhala ndi vuto losokoneza bongo.

Poterepa, funani akatswiri. Kuyesera kuonda musanalimbane ndi kuledzera sikungatheke.

21. Idyani Mapuloteni Oonjezera

Mapuloteni ndi chinthu chimodzi chofunikira kwambiri chochepetsera thupi.

Kudya chakudya chokhala ndi mapuloteni ambiri kwawonetsedwa kuti kumathandizira kagayidwe kake ndi ma 80-100 calories patsiku kwinaku akumeta ma calories 441 patsiku pazakudya zanu (,,).

Kafukufuku wina adawonetsanso kuti kudya 25% ya zopatsa mphamvu zanu zamasiku onse monga mapuloteni kumachepetsa malingaliro okhudzana ndi chakudya ndi 60% kwinaku mukudula chikhumbo chodyera usiku pakati ().

Kungowonjezera mapuloteni pazakudya ndi njira imodzi yosavuta komanso yothandiza kwambiri yochepetsera thupi.

22. Supplement With Whey Mapuloteni

Ngati mukuvutika kuti mupeze mapuloteni okwanira pazakudya zanu, kutenga chowonjezera - monga ufa wapa protein - kungathandize.

Kafukufuku wina adawonetsa kuti kuchotsa zina mwa zopatsa mphamvu zanu ndi ma Whey protein kumatha kuyambitsa kulemera kwa mapaundi pafupifupi 8 pakapita nthawi ndikuwonjezera minofu ().

Mapuloteni a Whey amapezeka m'malo ambiri azachipatala komanso pa intaneti.

23. Musamamwe Zakumwa Zosakaniza, Kuphatikiza Msuzi wa Soda ndi Zipatso

Shuga ndi woipa, koma shuga wothira madzi ndi woipirapo. Kafukufuku akuwonetsa kuti zopatsa mphamvu kuchokera ku shuga wamadzi zitha kukhala zonenepa kwambiri pazakudya zamakono ().

Mwachitsanzo, kafukufuku wina adawonetsa kuti zakumwa zotsekemera zimalumikizidwa ndi 60% chiwopsezo chowonjezeka cha kunenepa kwambiri kwa ana tsiku lililonse ().

Kumbukirani kuti izi zimagwiranso ntchito pamadzi azipatso, omwe amakhala ndi shuga wofanana ngati chakumwa choledzeretsa monga Coke ().

Idyani zipatso zonse, koma muchepetse kapena pewani madzi a zipatso palimodzi.

24. Idyani Zakudya Zosakaniza Zokha, Zosakaniza Chimodzi (Chakudya Chenicheni)

Ngati mukufuna kukhala wathanzi, wathanzi, ndiye chimodzi mwazinthu zabwino kwambiri zomwe mungadzichitire nokha ndi kudya zakudya zophatikizira zokha.

Zakudya izi mwachilengedwe zimadzazidwa, ndipo ndizovuta kwambiri kuti muchepetse ngati zakudya zanu zambiri zimadalira.

Nazi zakudya 20 zolemetsa kwambiri padziko lapansi.

25. Osadya - Idyani Wathanzi M'malo mwake

Vuto lalikulu kwambiri pazakudya ndiloti nthawi zambiri sizigwira ntchito nthawi yayitali.

Ngati zili choncho, anthu omwe amadya amadwala amalemera pakapita nthawi, ndipo kafukufuku akuwonetsa kuti kusala kudya ndikomwe kumapangitsa kuti pakhale kunenepa mtsogolo ().

M'malo mopitiliza kudya, yesetsani kukhala wathanzi, wosangalala komanso wathanzi. Ganizirani zodyetsa thupi lanu m'malo mozikana.

Kuchepetsa thupi kumayenera kutsatira mwachilengedwe.

26. Tafuna Kwambiri Pang'onopang'ono

Ubongo wanu ungatenge kanthawi kuti mulembetse kuti mwadya zokwanira. Kafukufuku wina akuwonetsa kuti kutafuna pang'onopang'ono kungakuthandizeni kudya zakudya zopatsa mphamvu ndikuwonjezera kupanga mahomoni olumikizidwa ndi kuchepa kwa thupi (,).

Komanso lingalirani kutafuna chakudya chanu bwinobwino. Kafukufuku akuwonetsa kuti kutafuna kwambiri kumachepetsa kudya kwa kalori pakudya ().

Izi ndi gawo limodzi la kudya mosamala, komwe kumakuthandizani kuti muchepetse kudya ndikumvetsera kuluma kulikonse.

Mfundo yofunika

Njira zambiri zitha kukuthandizani kuti muchepetse zolinga zanu.

Malangizo ena omwe ali pamwambawa ndi azakudya zokha, kuphatikizapo kudya mapuloteni ambiri kapena kuchepetsa shuga wowonjezera.

Zina - monga kukonza kugona bwino kapena kuwonjezera chizolowezi chochita zolimbitsa thupi - ndizokhazikika pamoyo wawo. Mwachitsanzo, kutafuna pang'onopang'ono ndi chinthu chimodzi chomwe mungachite kuti muyambe kudya mozama.

Ngati mutagwiritsa ntchito malangizowa, mudzakhala mukukwaniritsa zolinga zanu zochepetsa thupi.