Zakudya 10 zomwe zimakuthandizani kuti muchepetse kunenepa

Zamkati

• 1. Peyala
• 2. Sinamoni
• 3. Biringanya
• 4. Mpunga wabulauni
• 5. Oats
• 6. Tirigu chimanga
• 7. Strawberry
• 8. Tiyi wobiriwira
• 9. Zofewa
• 10. nyemba

Zakudya zomwe zimakuthandizani kuti muchepetse thupi ndizomwe zimapangitsa kuti m'mimba musamayende bwino, kumenyetsa kusungidwa kwamadzimadzi, kufulumizitsa kagayidwe kake kapena kuthandizira kuwotcha mafuta monga mavwende, oats ndi biringanya, mwachitsanzo.

Zakudya izi zimayenera kudyedwa tsiku lonse tsiku lonse, komanso kuchita masewera olimbitsa thupi komanso kudya zakudya zopatsa thanzi, shuga, maswiti, mafuta, zakudya zokazinga ndi zakudya zopangidwa. Kuphatikiza apo, ndikofunikanso kuchita masewera olimbitsa thupi tsiku lililonse, monga kuyenda katatu pasabata pafupifupi ola limodzi.

1. Peyala

Peyala ili ndi madzi ambiri ndipo ili ndi 71% ya ulusi wosasungunuka, kuwonetsetsa kuti mukumva kukhuta komanso kukonza matumbo. Kuphatikiza apo, shuga wachilengedwe wa chipatso amachotsa zokhumba maswiti ndipo pang'onopang'ono amachulukitsa shuga wamagazi, zomwe zimathandiza kuchepetsa njala ndikupewa kudya zakudya zotsekemera.

Momwe mungadye: Kukuthandizani kuti muchepetse thupi, muyenera kumwa pafupifupi mphindi 20 musanadye chakudya chachikulu.

2. Sinamoni

Sinamoni ndi zonunkhira zonunkhira zomwe zimatha kuyambitsa kutentha kwa thupi, zomwe zimatha kuwonjezera kagayidwe kake ndikuwonjezera kutentha kwa mafuta m'thupi.

Kuphatikiza apo, sinamoni imathandizanso kuchepetsa ma spikes a shuga m'magazi, kuwonjezera chidwi cha insulin ndikuchepetsa kukana kwa insulin, komwe kumathandizanso kuonda.Zakudya zina zomwe zimakhala ndi ma thermogenic ndi ginger, tsabola wofiira, khofi ndi tiyi wa hibiscus. Dziwani zambiri za zakudya zamagetsi.

Momwe mungadye: Sinamoni imatha kuwonjezeredwa mosavuta pokonzekera kosiyanasiyana, monga zipatso, timadziti, smoothies, khofi, tiyi, keke ndi ma cookie, mwachitsanzo.

3. Biringanya

Biringanya, kuwonjezera pokhala zipatso zotsika kwambiri, popeza magalamu 100 ali ndi ma calories 24 okha, amakhalanso ndi michere yambiri, yothandiza kugwiranso ntchito bwino kwa matumbo, polimbana ndi cholesterol yoyipa komanso chimbudzi chofooka, ndikupangitsa kumva kukhala wokhuta.

Kuphatikiza apo, ili ndi madzi ambiri, mavitamini ndi michere, komanso mafuta ochepa, omwe amathandiza kuthana ndi kusungika kwamadzimadzi ndikuchepetsa thupi.

Momwe mungadye: Ndikotheka kukonza madzi ndi biringanya tsiku lonse m'malo mwa madzi. Ndikothekanso kuwonjezera biringanya m'masaladi ndikukonzekera ngati tchipisi, mwachitsanzo. Onani maphikidwe ena ochepetsa thupi mwa kudya biringanya.

4. Mpunga wabulauni

Mpunga wabuluu, mosiyana ndi mpunga woyera, uli ndi michere yambiri, womwe umathandizira kukulitsa kukhuta ndikukhala ndi chakudya chocheperako. Mulinso mavitamini a B, zinc ndi selenium, omwe ndi michere ya antioxidant yomwe imathandizira kuthamanga kwa magazi, kusinkhasinkha komanso kukumbukira.

Momwe mungadye: Ndikofunikira kuti kuchuluka komwe kumadyedwa kuyendetsedwe, chifukwa ngakhale kukhala chakudya chonse, mukamadya mopitirira muyeso chimayamba kukhala ndi zotsutsana. Ngati mukufuna kudziwa gawo loyenera, chofunikira ndikupempha chitsogozo kuchokera kwa katswiri wazakudya kuti kuwunika kutheke ndikuwunika dongosolo lazakudya mogwirizana ndi zosowa zake.

5. Oats

Oats ali ndi ulusi wosungunuka komanso mapuloteni, omwe amapereka kukhuta ndikuwongolera matumbo. Kuphatikiza apo, kumwa kwake kumathandizanso kuwongolera magazi m'magazi ndikuwongolera mafuta ambiri, ndikupangitsa kuti njala itenge nthawi yayitali kuti ifike.

Momwe mungadye: Oats amatha kuchita zinthu zambiri ndipo amatha kudya ngati phala kapena kuwonjezeredwa zipatso, mavitamini, makeke ndi makeke.

6. Tirigu chimanga

Tirigu chimera chimakhala ndi ulusi wambiri, chokhala ndi magalamu 12.5 a fiber pa 100 gm ya chakudya, ndipo chimakhala ndi zopatsa mphamvu zochepa, ndipo chitha kugwiritsidwa ntchito kuthana ndi kudzimbidwa, kuthandizira kuchepetsa magazi m'magazi ndikuwonjezera kukhuta.

Momwe mungadye: Popeza sizimasintha kukoma kwa chakudya, zimatha kuwonjezeredwa pokonzekera konse kuti muchepetse kuyamwa kwa mafuta m'matumbo. Phunzirani momwe mungagwiritsire ntchito tirigu chinangwa.

7. Strawberry

Sitiroberi, kuwonjezera pokhala ndi zopatsa mphamvu zochepa, imakhala ndi michere yambiri, yothandiza kuchepetsa kuchuluka kwa shuga wamagazi ndikuwonjezera kukhuta, kuchepetsa kuchuluka kwa zopatsa mphamvu tsiku lililonse ndikulimbikitsa kuchepa kwa thupi. Mulinso vitamini C, folate komanso mankhwala ena a phenolic omwe amapereka antioxidant ndi anti-inflammatory effects.

Momwe mungadye: Chipatso ichi chimatha kudyedwa chathunthu kapena timadziti, ndipo chitha kugwiritsidwa ntchito pokonza timadziti tochotsa kagayidwe kake. Onani maphikidwe amadzi a detox.

8. Tiyi wobiriwira

Tiyi wobiriwira amakhala ndi mphamvu zamagetsi, zomwe zimathandizira kuthamanga kwa thupi ndikukonda mafuta. Izi ndichifukwa choti imakhala ndi tiyi kapena khofi wambiri, chopatsa mphamvu chomwe chimathandiza kutentha mafuta mukamachita masewera olimbitsa thupi. Kuphatikiza apo, ili ndi ma katekini ambiri, omwe ndi ma antioxidants omwe amathandizira kusintha kagayidwe kabwino ka thupi. Onani zabwino zina za tiyi wobiriwira.

Momwe mungakonzekerere: Tiyi wobiriwira ayenera kudyedwa motsogoleredwa ndi dokotala kapena katswiri wazakudya ndikukonzekera, onjezerani supuni 1 ya zitsamba mu chikho chimodzi cha madzi otentha, kuti chilowe kwa mphindi 10.

9. Zofewa

Mafuta amadzimadzi amakhala ndi ma antioxidants komanso omega-3, mtundu wamafuta abwino omwe amathandiza kuchepetsa cholesterol ndikuchepetsa kutupa mthupi, kuchititsa kuti thupi lichepetseko. Kuphatikiza apo, ili ndi ulusi wambiri womwe umathandizira chimbudzi ndikuwonjezera kukhuta. Dziwani zambiri za zabwino za flaxseed.

Momwe mungadye: Chofunikira ndikudya nyemba zosungunuka kapena ufa, ndipo supuni 1 kapena 2 imatha kuwonjezeredwa ku chimanga, saladi, timadziti ndi yogati. Ikhozanso kuwonjezeredwa pokonza mikate, ma pie ndi mikate.

10. nyemba

Nyemba monga nyemba, nandolo, mphodza ndi nsawawa ndizochokera ku mapuloteni ndi michere yazakudya, zomwe zimakulitsa kukhuta komanso kulimbana ndi kudzimbidwa.

Momwe mungadye: Kudya supuni 4 patsiku ndikwanira kuti mupindule, makamaka ikamadyedwa limodzi ndi mpunga wabulauni, popeza kuphatikiza kwake kumapanga mapuloteni apamwamba kwambiri.

Onani maupangiri ena ochokera kwa akatswiri azakudya kuti athane ndi njala pakudya: