Zakudya zomwe zimachepetsa thupi

Zamkati

• Zakudya zamadzimadzi zomwe zimachepetsa thupi
• Zakudya zamapuloteni zomwe zimachepetsa
• Zakudya zonenepa kwambiri zomwe zimachepetsa thupi

Pali zakudya zomwe zimachepetsa m'magulu atatu azakudya: chakudya, zomanga thupi ndi mafuta. Mwambiri, kuti chakudya chikuthandizireni kuchepa thupi chiyenera kukhala ndi zinthu monga kukhala ndi ma calories ochepa, kukhala ndi michere yambiri ndikukupatsani kukhuta, kukonza matumbo ndikuletsa njala kwanthawi yayitali.

Zina mwazakudya izi ndi oats, mabokosi ndi nsomba, mwachitsanzo, kuphatikiza pakudya zofunika zipatso ndi ndiwo zamasamba kuti ziwonjezere fiber ndi mavitamini ndi mchere wazakudya.

Zakudya zamadzimadzi zomwe zimachepetsa thupi

Zakudya zomwe makamaka zimapangidwa ndi chakudya, koma zomwe zimakuthandizani kuti muchepetse thupi zimakhala ndi michere yambiri, monga zimakhalira ndi mpunga wabulauni, buledi wabulauni, oats, chinangwa cha oat ndi zipatso ndi ndiwo zamasamba ambiri.

Zakudyazi zimayenera kulowa m'malo mwa zopangira chakudya, monga buledi woyera, mpunga woyera, ufa, tapioca ndi chimanga cham'mawa, chomwe nthawi zambiri chimakhala ndi shuga wambiri komanso chimakhala ndi mndandandanda wa glycemic, womwe umalimbikitsa kupanga mafuta m'thupi.

Zakudya zamapuloteni zomwe zimachepetsa

Zakudya zomwe zili ndi mapuloteni ambiri zimakupatsani kukhuta, chifukwa chimbudzi chimatenga nthawi yayitali, chomwe chimasiya njala kwa nthawi yayitali. Magwero abwino kwambiri a mapuloteni ndi mazira, ma yogur achilengedwe, tchizi ndi nyama zowonda monga mawere a nkhuku, nsomba zambiri, nyama ya nkhumba ndi nyama yankhumba ndikucheka nyama monga nyama, bere, bakha, wopunduka, nthambi yolimba, filet mignon ndi buluzi .

Kuphatikiza pakukonda mabala owonda, ndikofunikanso kupewa kupewa nyama ndi mafuta owonjezera, mazira kapena ma caloriki, monga msuzi wa tchizi 4. Onani maupangiri osungitsa zakudya za kanyenya.

Zakudya zonenepa kwambiri zomwe zimachepetsa thupi

Ngakhale mafuta ndiwo mafuta opatsa thanzi kwambiri, kugwiritsa ntchito mafuta abwino kumathandiza kuchepetsa kutupa mthupi, kukupatsani kukhuta komanso kuthandizira kuchepa thupi. Mafutawa amapezeka mu zakudya monga maolivi, ma chestnuts, mtedza, walnuts, ma almond, avocado ndi mbewu, monga chia ndi flaxseed.

Zakudya izi zitha kuphatikizidwa ndi zokhwasula-khwasula, mavitamini, pokonza nyama, pasitala ndi mpunga, komanso kuphatikiza maphikidwe monga mikate ndi ma pie. Mbeu zimathanso kuthiridwa mu yoghurt kapena mavitamini, ndipo zipatso zouma, monga ma chestnuts ndi ma almond, zitha kuphwanyidwa kotero kuti ufa wawo uphatikizidwe maphikidwe abwino. Phunzirani momwe mungagwiritsire ntchito zipatso zouma popanda kunenepa.

Ndikofunika kukumbukira kuti kuwonjezera pa kudya zakudya zomwe zimachepetsa thupi, kuchita masewera olimbitsa thupi kuyenera kuchitidwa osachepera 3 pa sabata, kuti kufulumizitse kagayidwe kake ndikulimbikitsa kutayika kwamafuta.

Ngati mukuvutika kuthana ndi njala, onani zomwe mungachite kuti muchepetse njala yanu muvidiyo yotsatirayi: