Njira Zosavuta Zochepera Kunenepa 30 (Yothandizidwa ndi Sayansi)

Zamkati

• 1. Onjezani Mapuloteni ku Zakudya Zanu
• 2. Idyani Zakudya Zosakaniza Zokhazokha
• 3. Pewani Zakudya Zosinthidwa
• 4. Gulitsani Zakudya Zabwino Ndi Zokhwasula-khwasula
• 5. Chepetsani Kudya kwanu kwa Shuga Wowonjezera
• 6. Imwani Madzi
• 7. Imwani Khofi (Wopanda Msuzi)
• 8. Zowonjezera Ndi Glucomannan
• 9. Pewani Zamadzimadzi Zamadzimadzi
• 10. Chepetsani Kudya kwanu kwama Carbs oyengedwa
• 11. Kusala kudya Mosadukiza
• 12. Imwani Tiyi Wobiriwira (Wopanda Msuzi)
• 13. Idyani zipatso ndi ndiwo zamasamba zambiri
• 14. Kuwerengera Ma calories Kanthawi Kanthawi
• 15. Gwiritsani Ntchito Mbale Zazing'ono
• 16. Yesani Zakudya Zam'madzi Ochepa
• 17. Idyani Pang'ono Pang'ono
• 18. Sinthanitsani Mafuta ndi Mafuta a Kokonati
• 19. Onjezerani Mazira Pazakudya Zanu
• 20. Onetsani Zakudya Zanu
• 21. Tengani Mapuloteni
• 22. Muzigona mokwanira
• 23. Idyani Ziphuphu Zambiri
• 24. Tsukani Mano Anu Mukatha Kudya
• 25. Pewani Chizolowezi Chanu Chakudya
• 26. Chitani Mtundu Wina wa Cardio
• 27. Onjezani Zolimbana ndi Kukaniza
• 28. Gwiritsani Ntchito Mapuloteni a Whey
• 29. Muzidya Moyenera
• 30. Yambirani Kusintha Moyo Wanu

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

Pali zambiri zoipa zokhudza kuwonda pa intaneti.

Zambiri zomwe zikulimbikitsidwa ndizokayikitsa ngakhale pang'ono, osati kutengera sayansi yeniyeni.

Komabe, pali njira zingapo zachilengedwe zomwe zatsimikiziridwa kuti zimagwira ntchito.

Nazi njira 30 zosavuta kuti muchepetse thupi mwachilengedwe.

1. Onjezani Mapuloteni ku Zakudya Zanu

Pankhani yakuchepetsa thupi, mapuloteni ndiye mfumu yazakudya.

Thupi lanu limatentha ma calories mukamagaya ndikusintha mapuloteni omwe mumadya, chifukwa chake chakudya chokhala ndi mapuloteni ambiri chimatha kupatsa mphamvu metabolism mpaka 80-100 calories patsiku (,)

Chakudya chokhala ndi mapuloteni ambiri chimatha kukupangitsani kukhala okhutira kwambiri ndikuchepetsa njala yanu. M'malo mwake, kafukufuku wina akuwonetsa kuti anthu amadya zopatsa mphamvu zopitilira 400 patsiku pa zakudya zamapuloteni (,).

Ngakhale china chosavuta monga kudya chakudya cham'mawa chokhala ndi mapuloteni ambiri (monga mazira) chimatha kukhala ndi mphamvu (,,)

2. Idyani Zakudya Zosakaniza Zokhazokha

Chimodzi mwazinthu zabwino kwambiri zomwe mungachite kuti mukhale ndi thanzi labwino ndikudyetsa zakudya zanu zonse.

Mukamachita izi, mumachotsa shuga wochulukirapo, mafuta owonjezera komanso chakudya chamafuta.

Zakudya zambiri zathunthu zimadzazidwa mwachilengedwe, zomwe zimapangitsa kuti zikhale zosavuta kusunga malire a kalori ().

Kuphatikiza apo, kudya zakudya zonse kumaperekanso thupi lanu ndi zinthu zambiri zofunika kuti lizigwira bwino ntchito.

Kuchepetsa thupi nthawi zambiri kumatsata ngati gawo lachilengedwe la kudya zakudya zonse.

3. Pewani Zakudya Zosinthidwa

Zakudya zopangidwa nthawi zambiri zimakhala ndi shuga wowonjezera, mafuta owonjezera ndi ma calories.

Zowonjezerapo, zakudya zopangidwa ndizopangidwa kuti zikupangitseni kudya kwambiri momwe mungathere. Amakhala pachiwopsezo chambiri chodyera ngati zakudya zosakonzedwa ().

4. Gulitsani Zakudya Zabwino Ndi Zokhwasula-khwasula

Kafukufuku wasonyeza kuti chakudya chomwe mumakhala kunyumba chimakhudza kwambiri kunenepa komanso momwe mumadyera (,,).

Pokhala ndi chakudya chopatsa thanzi nthawi zonse, mumachepetsa mwayi woti inu kapena abale ena mudye mopanda thanzi.

Palinso zokhwasula-khwasula zambiri zathanzi komanso zachilengedwe zomwe ndizosavuta kukonzekera ndikupita nanu popita.

Izi zikuphatikizapo yogurt, zipatso zonse, mtedza, kaloti, ndi mazira owiritsa.

5. Chepetsani Kudya kwanu kwa Shuga Wowonjezera

Kudya shuga wambiri wowonjezera kumalumikizidwa ndi matenda ena omwe akutsogolera padziko lapansi, kuphatikiza matenda amtima, mtundu wa 2 shuga ndi khansa (,,).

Pafupifupi, anthu aku America amadya supuni 15 za shuga wowonjezera tsiku lililonse.Ndalamayi nthawi zambiri imabisidwa muzakudya zingapo zosinthidwa, kotero mutha kukhala mukumwa shuga wambiri osazindikira (15).

Popeza shuga imadutsa mayina ambiri pamndandanda wazowonjezera, zingakhale zovuta kudziwa kuti shuga ali ndi mankhwala.

Kuchepetsa kudya kwanu shuga wowonjezera ndi njira yabwino yosinthira zakudya zanu.

6. Imwani Madzi

Pali zowonadi pakunena kuti madzi akumwa atha kuchepa.

Kumwa 0,5 malita (17 oz) amadzi kumatha kukulitsa ma calories omwe mumawotcha ndi 24-30% kwa ola limodzi pambuyo pake (,,,).

Kumwa madzi musanadye kungayambitsenso kuchepa kwa kalori, makamaka kwa anthu azaka zapakati komanso achikulire (,).

Madzi ndi abwino makamaka kuti achepetse kunenepa akamalowa m'malo mwa zakumwa zina zomwe zili ndi ma calories ambiri komanso shuga (,).

7. Imwani Khofi (Wopanda Msuzi)

Mwamwayi, anthu akuzindikira kuti khofi ndi chakumwa chopatsa thanzi chomwe chimadzaza ndi ma antioxidants ndi mankhwala ena opindulitsa.

Kumwa khofi kumatha kuthandizira kuchepa thupi powonjezera mphamvu zamagetsi ndi kuchuluka kwa ma calories omwe mumawotcha (,,).

Khofi wa khofi akhoza kukulitsa kagayidwe kanu ndi 3-11% ndikuchepetsa chiopsezo chanu chokhala ndi matenda a shuga a mtundu wachiwiri mwa 23-50% (,,).

Kuphatikiza apo, khofi wakuda amachepetsa kwambiri kulemera kwake, chifukwa amatha kukupangitsani kukhala okhuta koma mulibe ma calories.

8. Zowonjezera Ndi Glucomannan

Glucomannan ndi amodzi mwamapiritsi ochepetsa kunenepa omwe atsimikiziridwa kuti amagwira ntchito.

Izi zosungunuka m'madzi, zotengera zachilengedwe zimachokera ku mizu ya chomera cha konjac, chomwe chimadziwikanso kuti njovu yam.

Glucomannan imakhala ndi ma calories ochepa, imatenga malo m'mimba ndipo imachedwetsa kutaya kwa m'mimba. Amachepetsanso kuyamwa kwa mapuloteni ndi mafuta, ndipo imadyetsa mabakiteriya opindulitsa (,,).

Kukhoza kwake kwakumwa madzi kumakhulupirira kuti ndizomwe zimapangitsa kukhala kothandiza kwambiri pochepetsa thupi. Kapisozi mmodzi amatha kusintha madzi onse kukhala gel.

Sakani zowonjezera za glucomannan pa intaneti.

9. Pewani Zamadzimadzi Zamadzimadzi

Zakudya zamadzimadzi zimachokera ku zakumwa monga zakumwa zozizilitsa kukhosi zotsekemera, timadziti ta zipatso, mkaka wa chokoleti ndi zakumwa zamagetsi.

Zakumwa izi ndizoyipa m'njira zosiyanasiyana, kuphatikizapo chiopsezo chowonjezeka cha kunenepa kwambiri. Kafukufuku wina adawonetsa kuwonjezeka kwakukulu kwa 60% pachiwopsezo cha kunenepa kwambiri pakati pa ana, tsiku lililonse pakumwa chakumwa chotsekemera ndi shuga ().

Ndikofunikanso kuzindikira kuti ubongo wanu sumalembetsa zopatsa mphamvu zamadzimadzi momwe zimakhalira ndi ma calories olimba, chifukwa chake mumatha kuwonjezera ma calories pamwamba pazonse zomwe mumadya (,).

10. Chepetsani Kudya kwanu kwama Carbs oyengedwa

Ma carbs oyeretsedwa ndi ma carbs omwe amachotsa michere yawo yambiri yopatsa thanzi komanso fiber.

Njira yoyeretsayi siyisiya kanthu koma ma carbs osungika mosavuta, omwe atha kuwonjezera chiopsezo chodya mopitirira muyeso ndi matenda (,).

Zakudya zazikulu za carbs woyengeka ndi ufa woyera, buledi woyera, mpunga woyera, sodas, buledi, zokhwasula-khwasula, maswiti, pasitala, chimanga cham'mawa, ndi shuga wowonjezera.

11. Kusala kudya Mosadukiza

Kusala kwakanthawi ndi njira yodyera yomwe imasinthasintha pakati pa kusala kudya ndi kudya.

Pali njira zingapo zochitira kusala kwakanthawi, kuphatikiza 5: 2 zakudya, njira ya 16: 8 komanso njira yodyera.

Nthawi zambiri, njirazi zimakupangitsani kuti muzidya zopatsa mphamvu zochepa, osafunikira kudziletsa pazakudya. Izi zikuyenera kuyambitsa kuwonda, komanso maubwino ena ambiri azaumoyo ().

12. Imwani Tiyi Wobiriwira (Wopanda Msuzi)

Tiyi wobiriwira ndi chakumwa chachilengedwe chomwe chimadzaza ndi ma antioxidants.

Kumwa tiyi wobiriwira kumalumikizidwa ndi maubwino ambiri, monga kuchuluka kwamafuta ndi kuwonda (,).

Tiyi wobiriwira amatha kuwonjezera mphamvu zamagetsi ndi 4% ndikuwonjezera mafuta osankha mpaka 17%, makamaka mafuta am'mimba owopsa (,,,).

Matcha wobiriwira tiyi ndi tiyi wobiriwira wobiriwira yemwe akhoza kukhala ndi thanzi lamphamvu kuposa tiyi wobiriwira wamba.

Gulani tiyi wobiriwira ndi matcha wobiriwira pa intaneti.

13. Idyani zipatso ndi ndiwo zamasamba zambiri

Zipatso ndi ndiwo zamasamba ndizabwino kwambiri, zakudya zolemetsa thupi.

Kuphatikiza pa kukhala ndi madzi ambiri, michere ndi michere, nthawi zambiri amakhala ndi mphamvu zochepa. Izi zimapangitsa kudya kosavuta kwakukulu popanda kugwiritsa ntchito ma calorie ambiri.

Kafukufuku wambiri wasonyeza kuti anthu omwe amadya zipatso ndi ndiwo zamasamba zochulukirapo samakonda kulemera (,).

14. Kuwerengera Ma calories Kanthawi Kanthawi

Kudziwa zomwe ukudya kumathandiza kwambiri poyesera kuonda.

Pali njira zingapo zothandiza zochitira izi, kuphatikiza kuwerengera zopatsa mphamvu, kusunga zolemba za chakudya kapena kujambula zomwe mumadya (,, 49).

Kugwiritsa ntchito pulogalamu kapena chida china chamagetsi kumatha kukhala kopindulitsa kwambiri kuposa kulembera zolemba ().

15. Gwiritsani Ntchito Mbale Zazing'ono

Kafukufuku wina wasonyeza kuti kugwiritsa ntchito mbale zing'onozing'ono kumakuthandizani kuti muchepetse pang'ono, chifukwa zimasintha momwe mumawonera kukula kwamagawo (,).

Anthu amawoneka kuti amadzaza mbale zawo chimodzimodzi, mosasamala kanthu za kukula kwa mbale, motero amatha kuyika chakudya chochuluka m'mapuleti akuluakulu kuposa ang'onoang'ono ().

Kugwiritsa ntchito mbale zing'onozing'ono kumachepetsa kuchuluka kwa chakudya chomwe mumadya, ndikukupatsani lingaliro loti mwadyanso ().

16. Yesani Zakudya Zam'madzi Ochepa

Kafukufuku wambiri wasonyeza kuti zakudya zotsika kwambiri zama carb ndizothandiza kwambiri pakuchepetsa thupi.

Kuchepetsa ma carbs ndi kudya mafuta ndi mapuloteni ambiri kumachepetsa njala yanu komanso kumakuthandizani kuti muzidya ma calories ochepa ().

Izi zitha kupangitsa kuti muchepetse thupi mpaka nthawi zazikulu kuposa 3 kuchokera pazakudya zochepa zamafuta (,).

Kudya chakudya chochepa kwambiri kumathandizanso kuthana ndi ziwopsezo zambiri zamatenda.

17. Idyani Pang'ono Pang'ono

Ngati mumadya mwachangu, mutha kudya ma calorie ochulukirapo thupi lanu lisanazindikire kuti mwakhuta (,).

Omwe amadya mwachangu amakhala onenepa kwambiri, poyerekeza ndi omwe amadya pang'onopang'ono ().

Kutafuna pang'onopang'ono kungakuthandizeni kudya ma calories ochepa ndikuwonjezera kupanga mahomoni omwe amalumikizidwa ndi kuchepa kwa thupi (,).

18. Sinthanitsani Mafuta ndi Mafuta a Kokonati

Mafuta a kokonati amakhala ndi mafuta ambiri otchedwa medium-chain triglycerides, omwe amapukusidwa mosiyana ndi mafuta ena.

Kafukufuku akuwonetsa kuti atha kukulitsa kagayidwe kanu pang'ono, ndikuthandizani kuti mudye zopatsa mphamvu zochepa (,,).

Mafuta a coconut atha kukhala othandiza makamaka pakuchepetsa mafuta owopsa am'mimba (,).

Dziwani kuti izi sizikutanthauza kuti muyenera onjezani mafuta awa pazakudya zanu, koma ingosinthanitsani mafuta anu ndi coconut.

Gulani mafuta a kokonati pa intaneti.

19. Onjezerani Mazira Pazakudya Zanu

Mazira ndiwo chakudya chofunikira kwambiri chochepetsa thupi. Ndi zotchipa, zotsika kwambiri, zomanga thupi komanso zodzaza ndi mitundu yonse ya michere.

Zakudya zamapuloteni apamwamba zawonetsedwa kuti zimachepetsa njala ndikuwonjezera kukhuta, poyerekeza ndi zakudya zomwe zimakhala ndi mapuloteni ochepa (, 70,,).

Kuphatikiza apo, kudya mazira pachakudya cham'mawa kumatha kubweretsa kulemera kwa 65% kwamasabata asanu ndi atatu, poyerekeza ndi kudya ma bagels kadzutsa. Itha kukuthandizaninso kudya ma calories ochepa tsiku lonse (,,,).

20. Onetsani Zakudya Zanu

Tsabola wa Chili ndi jalapenos zimakhala ndi mankhwala otchedwa capsaicin, omwe amatha kupititsa patsogolo kagayidwe kake ndikuwonjezera kutentha kwa mafuta (,,,).

Capsaicin amathanso kuchepetsa kudya ndi kalori (,).

21. Tengani Mapuloteni

Maantibiotiki ndi mabakiteriya amoyo omwe amakhala ndi thanzi labwino akamadyedwa. Amatha kupititsa patsogolo kugaya chakudya ndi thanzi la mtima, ndipo atha kuthandizanso ndikuchepetsa (,).

Kafukufuku wasonyeza kuti anthu onenepa kwambiri komanso onenepa kwambiri amakhala ndi mabakiteriya osiyanasiyana kuposa anthu wamba olemera, omwe angakhudze kulemera (,,).

Maantibiotiki amatha kuthandizira kuwongolera mabakiteriya athanzi. Zitha kulepheretsanso kuyamwa kwamafuta azakudya, pomwe amachepetsa njala ndi kutupa (,, 86).

Mwa mabakiteriya onse, Lactobacillus gasseri imawonetsa zotsatira zabwino kwambiri pakuchepetsa thupi (,,).

Gulani maantibiotiki pa intaneti.

22. Muzigona mokwanira

Kugona mokwanira ndikofunikira kwambiri kuti muchepetse kunenepa, komanso kupewa kunenepa mtsogolo.

Kafukufuku wasonyeza kuti anthu osagona tulo ali ndi mwayi wofika pa 55% wokhala onenepa kwambiri, poyerekeza ndi omwe amagona mokwanira. Chiwerengerochi ndichokwera kwambiri kwa ana ().

Izi ndichifukwa choti kusowa tulo kumasokoneza kusinthasintha kwa tsiku ndi tsiku kwamahomoni azakudya, zomwe zimapangitsa kuti pakhale vuto lazakudya (,).

23. Idyani Ziphuphu Zambiri

Zakudya zopatsa mphamvu zingathandize kuchepetsa thupi.

Zakudya zomwe zimakhala ndi madzi osungunuka m'madzi zimatha kukhala zothandiza makamaka, chifukwa mtundu uwu wa fiber ungathandizire kukulitsa kumverera kokwanira.

CHIKWANGWANI chingachedwetse kutaya m'mimba, kupangitsa kuti m'mimba kukulira ndikulimbikitsa kutulutsa kwa ma satiety hormone (,,).

Pomaliza, izi zimatipangitsa kudya pang'ono mwachilengedwe, osaganizira.

Kuphatikiza apo, mitundu yambiri ya ulusi imatha kudyetsa mabakiteriya ochezeka. Mabakiteriya athanzi amathandizidwa ndi kuchepa kwa kunenepa kwambiri (,,).

Onetsetsani kuti mukuwonjezera chakudya chanu pang'onopang'ono kuti mupewe mavuto am'mimba, monga kuphulika, kukokana ndi kutsegula m'mimba.

24. Tsukani Mano Anu Mukatha Kudya

Anthu ambiri amatsuka kapena kutsuka mano akatha kudya, zomwe zingathandize kuchepetsa chidwi chodyera kapena kudya pakati pa chakudya ().

Izi ndichifukwa choti anthu ambiri samafuna kudya atatsuka mano. Kuphatikiza apo, imatha kupangitsa chakudya kulawa koipa.

Chifukwa chake, ngati mutsuka kapena kugwiritsa ntchito kutsuka mkamwa mukatha kudya, mwina simungayesedwe kuti mutenge zakumwa zosafunikira.

25. Pewani Chizolowezi Chanu Chakudya

Kuledzera kumadya kumaphatikizapo kulakalaka kwakukulu komanso kusintha kwa ubongo wanu zomwe zimapangitsa kuti zikhale zovuta kukana kudya zakudya zina.

Ichi ndi chifukwa chachikulu pakudya kwambiri kwa anthu ambiri, ndipo kumakhudza kuchuluka kwa anthu. M'malo mwake, kafukufuku waposachedwa wa 2014 adapeza kuti pafupifupi 20% ya anthu adakwaniritsa zofunikira pakukonda kudya ().

Zakudya zina zimatha kuyambitsa zizolowezi zosokoneza kuposa zina. Izi zimaphatikizapo zakudya zosakonzedwa bwino zomwe zimakhala ndi shuga, mafuta kapena zonse ziwiri.

Njira yabwino yothana ndi vuto lakudya ndikufunafuna thandizo.

26. Chitani Mtundu Wina wa Cardio

Kuchita cardio - kaya kuthamanga, kuthamanga, kupalasa njinga, kuyenda mwamphamvu kapena kukwera mapiri - ndi njira yabwino kwambiri yothetsera zopatsa mphamvu ndikusintha thanzi lamaganizidwe ndi thupi.

Cardio awonetsedwa kuti akusintha zinthu zambiri zomwe zimayambitsa matenda amtima. Itha kuthandizanso kuchepetsa kunenepa (,).

Cardio ikuwoneka ngati yothandiza kwambiri pochepetsa mafuta owopsa am'mimba omwe amakhala mozungulira ziwalo zanu ndipo amayambitsa matenda amadzimadzi (,).

27. Onjezani Zolimbana ndi Kukaniza

Kuchepa kwa minofu ndi gawo lofala pakudya.

Mukataya minofu yambiri, thupi lanu limayamba kuwotcha ma calories ochepa kuposa kale (,).

Mwa kukweza zolemera pafupipafupi, mudzatha kuteteza kutayika kumeneku mu minofu (,).

Monga phindu lowonjezeranso, mudzawoneka ndikumva bwino kwambiri.

28. Gwiritsani Ntchito Mapuloteni a Whey

Anthu ambiri amatenga mapuloteni okwanira kuchokera pachakudya chokha. Komabe, kwa iwo omwe satero, kutenga whey protein supplement ndi njira yothandiza yolimbikitsira kudya kwa mapuloteni.

Kafukufuku wina akuwonetsa kuti kusinthitsa gawo la zopatsa mphamvu zanu ndi ma Whey protein kumatha kuyambitsa kuonda kwakukulu, komanso kukulitsa kuchepa kwa minofu (,).

Onetsetsani kuti mukuwerenga mndandanda wazosakaniza, chifukwa mitundu ina imadzazidwa ndi shuga wowonjezera komanso zowonjezera zina zopanda thanzi.

29. Muzidya Moyenera

Kudya mosamala ndi njira yomwe imagwiritsidwa ntchito kukulitsa kuzindikira mukamadya.

Zimakuthandizani kusankha zakudya mosamala ndikudziwitseni anthu za njala yanu komanso kukhuta. Kenako zimakuthandizani kuti mudye wathanzi poyankha ndizi ().

Kudya mosamala kwawonetsedwa kuti kumakhudza kwambiri kunenepa, kudya komanso kupsinjika kwa anthu onenepa kwambiri. Ndizothandiza makamaka pakudya mopitirira muyeso komanso kudya mwamalingaliro (,,).

Mwa kusankha zakudya mosamala, kukulitsa kuzindikira kwanu ndikumvetsera thupi lanu, kuonda kuyenera kutsatira mwachilengedwe komanso mosavuta.

30. Yambirani Kusintha Moyo Wanu

Kudya ndi chimodzi mwazinthu zomwe nthawi zambiri zimalephera nthawi yayitali. M'malo mwake, anthu omwe "amadya" amakonda kunenepa kwambiri pakapita nthawi ().

M'malo mongoyang'ana pakuchepetsa thupi, khalani ndi cholinga choyamba kudyetsa thupi lanu ndi chakudya chopatsa thanzi komanso michere.

Idyani kuti mukhale wathanzi, wosangalala, komanso wathanzi - osati kungochepetsa thupi.