Njira 14 Zabwino Zowotchera Mafuta Mwachangu

Zamkati

• 1. Yambani Kuphunzitsa Mphamvu
• 2. Tsatirani Zakudya Zakudya Zakudya Zam'madzi Zambiri
• 3. Finyani mu Kugona Kwambiri
• 4. Onjezerani Viniga ku Zakudya Zanu
• 5. Idyani Mafuta Opatsa Thanzi
• 6. Imwani Zakumwa Zathanzi
• 7. Lembani pa CHIKWANGWANI
• 8. Chepetsani pa Carbs Oyengedwa
• 9. Chulukitsani Mtima Wanu
• 10. Imwani Khofi
• 11. Yesani High-mwamphamvu Interval Training (HIIT)
• 12. Onjezerani Mapuloteni mu Zakudya Zanu
• 13. Wonjezerani Kudya kwanu kwa Iron
• 14. Perekani Kusala Kanthawi Kochepa
• Mfundo Yofunika Kwambiri

Kaya mukuyang'ana kuti mukhale ndi thanzi labwino kapena kuti muchepetse chilimwe, kuwotcha mafuta owonjezera kumakhala kovuta kwambiri.

Kuphatikiza pa zakudya ndi masewera olimbitsa thupi, zinthu zina zambiri zimatha kukopa komanso kuwonda kwamafuta.

Mwamwayi, pali zinthu zambiri zosavuta zomwe mungachite kuti muwonjezere kuyatsa kwamafuta, mwachangu komanso mosavuta.

Nazi njira 14 zabwino kwambiri zowotchera mafuta mwachangu ndikulimbikitsa kuwonda.

1. Yambani Kuphunzitsa Mphamvu

Mphamvu zolimbitsa thupi ndi mtundu wa masewera olimbitsa thupi omwe amafunikira kuti mugwire minofu yanu motsutsana ndi kukana. Amamanga minofu ndikuwonjezera mphamvu.

Nthawi zambiri, kuphunzitsa mphamvu kumaphatikizapo kunyamula zolemera kuti mukhale ndi minofu pakapita nthawi.

Kafukufuku wapeza kulimbitsa mphamvu kukhala ndi maubwino angapo azaumoyo, makamaka pankhani yotentha mafuta.

Pakafukufuku wina, kulimbitsa mphamvu kumachepetsa mafuta amtundu wa visceral mwa anthu 78 omwe ali ndi matenda amadzimadzi. Mafuta owonekera ndi mtundu wamafuta owopsa omwe amazungulira ziwalo zam'mimba ().

Kafukufuku wina adawonetsa kuti masabata a 12 ophunzitsira mphamvu ophatikizidwa ndi masewera olimbitsa thupi anali othandiza kwambiri pakuchepetsa mafuta amthupi ndi mafuta am'mimba kuposa masewera olimbitsa thupi okha ().

Kukaniza maphunziro kungathandizenso kusunga misa yopanda mafuta, yomwe imatha kuwonjezera kuchuluka kwa zopatsa mphamvu zomwe thupi lanu limayaka popuma ().

Malinga ndi kafukufuku wina, masabata 10 ophunzitsidwa kukana kumatha kuthandizira kuwonjezera mafuta opumira ndi 7% ndipo amachepetsa kulemera kwamafuta ndi mapaundi 4 (1.8 kg) ().

Kuchita masewera olimbitsa thupi, kunyamula zolemera kapena kugwiritsa ntchito zida zolimbitsa thupi ndi njira zochepa zosavuta zoyambira ndi kuphunzira zolimbitsa thupi.

Chidule Maphunziro a mphamvu awonetsedwa kuti akuwonjezera kupumula kwa mphamvu zamagetsi ndikuchepetsa mafuta am'mimba, makamaka akaphatikizidwa ndi masewera olimbitsa thupi.

2. Tsatirani Zakudya Zakudya Zakudya Zam'madzi Zambiri

Kuphatikiza zakudya zambiri zamapuloteni muzakudya zanu ndi njira yothandiza yochepetsera njala yanu ndikuwotcha mafuta ambiri.

M'malo mwake, kafukufuku wambiri apeza kuti kudya mapuloteni apamwamba kwambiri kumalumikizidwa ndi chiwopsezo chochepa cha mafuta am'mimba (,).

Kafukufuku wina adawonetsanso kuti chakudya chambiri chokhala ndi mapuloteni chitha kuthandiza kuteteza minofu ndi kagayidwe kake panthawi yakuchepa ().

Kuyika mapuloteni anu kumathandizanso kukulitsa kukhuta, kuchepetsa kudya komanso kuchepetsa kudya kwa kalori kuti muchepetse kunenepa (,).

Yesani kuphatikiza zakudya zingapo zamapuloteni tsiku lililonse kuti muthandize kuwonjezera mafuta.

Zitsanzo zina za zakudya zokhala ndi zomanga thupi zambiri zimaphatikizapo nyama, nsomba, mazira, nyemba ndi mkaka.

Chidule Kudya mapuloteni ambiri kumatha kuphatikizidwa ndi chiwopsezo chochepa cha mafuta m'mimba. Kuchulukitsa kudya kwanu kwamapuloteni kumatha kuchepa kudya, kuchepa kwa kalori ndikusunga minofu.

3. Finyani mu Kugona Kwambiri

Kugona msanga kapena kuyika ola lanu pang'ono pambuyo pake kumatha kuthandizira kuyaka kwamafuta ndikupewa kunenepa.

Kafukufuku angapo apeza mgwirizano pakati pa kugona mokwanira ndikuchepetsa thupi.

Kafukufuku wina wazimayi 68,183 adawonetsa kuti omwe amagona maola asanu kapena ochepa usiku uliwonse pazaka 16 amatha kunenepa kuposa omwe amagona nthawi yayitali kuposa maora asanu ndi awiri usiku ().

Kafukufuku wina adawonetsa kuti kugona bwino ndikugona kwa maola osachepera asanu ndi awiri usiku kumachulukitsa mwayi wakuchepetsa thupi mwa 33% mwa azimayi 245 omwe adalembetsa nawo miyezi isanu ndi umodzi yolemetsa ().

Kafukufuku wina akuwonetsa kuti kusowa tulo kumatha kusintha kusintha kwa mahomoni amanjala, kuchuluka kwa njala komanso chiopsezo chachikulu cha kunenepa kwambiri ().

Ngakhale kuti aliyense amafunikira tulo tosiyanasiyana, kafukufuku wambiri apeza kuti kugona maola asanu ndi awiri usiku kumayenderana ndi maubwino ambiri pokhudzana ndi thupi.

Tsatirani nthawi yogona, kuchepetsa kudya kwa caffeine ndikuchepetsa kugwiritsa ntchito zida zamagetsi musanagone kuti muthandizire kugona mokwanira.

Chidule Kugona mokwanira kumatha kuphatikizidwa ndi kuchepa kwa njala ndi njala, komanso chiopsezo chochepa chonenepa.

4. Onjezerani Viniga ku Zakudya Zanu

Viniga amadziwika bwino chifukwa cha zinthu zomwe zimalimbikitsa thanzi.

Kuphatikiza pa zomwe zingayambitse thanzi la mtima ndi kuwongolera shuga, kuwonjezera kudya kwanu kwa viniga kumatha kuthandizira kuwotcha mafuta, malinga ndi kafukufuku wina ().

Kafukufuku wina adawonetsa kuti kumwa supuni 1-2 (15-30 ml) ya viniga tsiku lililonse kumachepetsa kulemera kwa anthu, mafuta am'mimba komanso kuzungulira m'chiuno kwamasabata 12 ().

Kugwiritsa vinyo wosasa kwawonetsedwanso kuti kumapangitsanso kukhutira ndikuchepetsa njala ().

Kafukufuku wina wocheperako wa anthu 11 adawonetsa kuti kuwonjezera viniga pazakudya kumachepetsa kudya kwa kalori tsiku lililonse mpaka 275 calories ().

Ndikosavuta kuyika viniga mu zakudya zanu. Mwachitsanzo, anthu ambiri amathira viniga wa apulo cider ndi madzi ndikumwa chakumwa kangapo patsiku ndi chakudya.

Komabe, ngati kumwa viniga molunjika sikumveka kosangalatsa, mutha kugwiritsanso ntchito kupangira mavalidwe, masukisi ndi ma marinades.

Chidule Viniga akhoza kuthandizira kukulitsa kukhutira, kuchepetsa kudya kwa kalori komanso mafuta ochepa mthupi.

5. Idyani Mafuta Opatsa Thanzi

Ngakhale zingawoneke ngati zopanda pake, kuwonjezera kudya mafuta athanzi kumatha kuthandizira kupewa kunenepa ndikuthandizani kukhalabe ndi thanzi lokwanira.

Mafuta amatenga kwakanthawi kuti agaye ndipo amathandizira kuchepetsa kutaya kwa m'mimba, komwe kumachepetsa njala ndi njala ().

Kafukufuku wina adapeza kuti kutsatira chakudya cha ku Mediterranean chokhala ndi mafuta athanzi ochokera ku maolivi ndi mtedza chimalumikizidwa ndi chiopsezo chochepa chonenepa poyerekeza ndi zakudya zamafuta ochepa ().

Kafukufuku wina wocheperako adapeza kuti anthu omwe amadya zakudya zonenepetsa amatenga supuni ziwiri (30 ml) zamafuta a kokonati tsiku lililonse, amataya mafuta am'mimba ambiri kuposa omwe amapatsidwa mafuta a soya ().

Pakadali pano, mitundu yopanda thanzi yamafuta ngati mafuta opatsirana awonetsedwa kuti amachulukitsa mafuta amthupi, kuzungulira m'chiuno ndi mafuta am'mimba m'maphunziro aumunthu ndi nyama (,).

Mafuta a maolivi, mafuta a kokonati, mapeyala, mtedza ndi mbewu ndi zitsanzo zochepa chabe zamafuta athanzi omwe atha kukhala opindulitsa pakuwotcha mafuta.

Komabe, kumbukirani kuti mafuta athanzi akadali ndi ma calories ambiri, kotero kuti mumadya pang'ono motani. M'malo modya mafuta ochulukirapo, yesani kusinthanitsa mafuta osapatsa thanzi pazakudya zanu zamafuta athanzi awa.

Chidule Mafuta amapukutidwa pang’onopang’ono, choncho kuwadya kungathandize kuchepetsa njala. Kudya kwambiri mafuta athanzi kumalumikizidwa ndi chiopsezo chochepa cholemera komanso kuchepa kwamafuta am'mimba.

6. Imwani Zakumwa Zathanzi

Kutulutsa zakumwa zotsekemera ndi shuga kuti musankhe bwino ndi njira imodzi yosavuta yowonjezera mafuta.

Mwachitsanzo, zakumwa zotsekemera monga shuga ndi madzi zimadzaza ndi zopatsa mphamvu ndipo sizimapatsa thanzi.

Mowa ulinso ndi ma calorie ambiri ndipo umawonjezera zochepetsera zomwe zimakupangitsani kuti muzidya mopitirira muyeso ().

Kafukufuku apeza kuti kumwa zakumwa zonse zotsekemera ndi mowa kumalumikizidwa ndi chiopsezo chachikulu cha mafuta am'mimba (,).

Kuchepetsa kumwa zakumwa izi kungakuthandizeni kuchepetsa kuchuluka kwa kalori komanso kusungitsa m'chiuno mwanu.

M'malo mwake, sankhani zakumwa zopanda kalori monga madzi kapena tiyi wobiriwira.

Pakafukufuku kamodzi kakang'ono, kwamasabata 12, kumwa ma ola 17 (500 ml) amadzi musanadye kunachepetsa thupi ndi mapaundi 4.4, poyerekeza ndi gulu lolamulira ().

Tiyi wobiriwira ndi njira ina yabwino. Lili ndi caffeine ndipo lili ndi ma antioxidants ambiri, onse omwe amathandizira kukoleza mafuta ndikuwonjezera kagayidwe kake (,).

Mwachitsanzo, kafukufuku wina mwa akuluakulu 12 adawonetsa kuti tiyi wobiriwira amawonjezera kuyaka mafuta ndi 12% poyerekeza ndi placebo ().

Kugulitsa zakumwa zoziziritsa kukhosi kamodzi kapena kawiri kokha kapu yamadzi kapena kapu ya tiyi wobiriwira ndi njira yosavuta yolimbikitsira mafuta.

Chidule Zakumwa zotsekemera ndi zakumwa zoledzeretsa zimatha kukhala ndi chiopsezo chachikulu cha mafuta am'mimba. Tiyi wobiriwira ndi madzi awonetsedwa kuti amachulukitsa kuchepa thupi komanso kuwotcha mafuta.

7. Lembani pa CHIKWANGWANI

Zida zosungunuka zimayamwa madzi ndikusunthira pang'onopang'ono, kukuthandizani kuti mukhale omasuka kwanthawi yayitali ().

Malinga ndi kafukufuku wina, kuwonjezera kudya zakudya zamtundu wa fiber kungateteze kunenepa komanso kudzikundikira kwamafuta.

Kafukufuku wina wamkulu wa 1,114 adapeza kuti pakukula kwama gramu 10 mu zakudya zosungunuka tsiku lililonse, ophunzirawo amataya mafuta a m'mimba mwa 3.7% pazaka zisanu, osasinthanso pazakudya kapena zolimbitsa thupi ().

Kuwunikanso kwina kunapezanso kuti kuchuluka kwa kudya kwa fiber kumalimbikitsa kukhuta ndikuchepetsa njala. M'malo mwake, kuwonjezeka kwa magalamu a 14 a fiber patsiku kumalumikizidwa ndi kuchepa kwa 10% pakudya kalori.

Osati zokhazo, komanso adalumikizidwa ndi pafupifupi makilogalamu awiri a kulemera kwakanthawi kwa miyezi inayi ().

Zipatso, ndiwo zamasamba, nyemba, mbewu zonse, mtedza ndi mbewu ndi zitsanzo zochepa za zakudya zamafuta ambiri zomwe zimatha kuyatsa mafuta ndikuwonda.

Chidule Kudya kwambiri kwa fiber kumatha kulumikizidwa ndi kuchepa kwamafuta, kuchepa kwama kalori komanso kuchepa kwambiri.

8. Chepetsani pa Carbs Oyengedwa

Kuchepetsa kudya kwa chakudya choyengedwa kumatha kukuthandizani kuti muchepetse mafuta.

Pakukonza, njere zoyengedwa zimachotsedwa chimanga ndi majeremusi, zomwe zimapangitsa kuti pakhale chinthu chomaliza chomwe sichikhala ndi michere komanso michere yambiri.

Ma carbs oyeretsedwanso amakhala ndi index ya glycemic, yomwe imatha kuyambitsa ma spikes ndikuwonongeka m'magazi a shuga, zomwe zimapangitsa njala yochulukirapo ().

Kafukufuku akuwonetsa kuti chakudya chambiri mu ma carbs oyeretsedwa chitha kuphatikizidwa ndi mafuta owonjezera amimba (,).

Mofananamo, chakudya chomwe chimakhala ndi mbewu zonse chimakhala chokhudzana ndi kutsika kwa thupi ndi kulemera kwa thupi, kuphatikiza chiuno chazing'ono ().

Kafukufuku wina mwa anthu 2,834 adawonetsanso kuti omwe amadya kwambiri mbewu zoyengedwa amakonda kukhala ndi mafuta ochulukitsa m'mimba, pomwe omwe amadya mbewu zonse amakhala ndi zochepa ().

Kuti mupeze zotsatira zabwino, muchepetse kudya kwa ma carbs oyeretsedwa kuchokera ku mitanda, zakudya zosinthidwa, pasitala, mikate yoyera ndi chimanga cham'mawa. Sinthanitsani ndi mbewu zonse monga tirigu wathunthu, quinoa, buckwheat, balere ndi phala.

Chidule Ma carbs oyeretsedwa alibe fiber komanso michere. Amatha kuwonjezera njala ndipo amayambitsa ma spikes ndikuwonongeka m'magazi a shuga. Kugwiritsa ntchito ma carbs oyeretsedwanso kumalumikizidwa ndi kuchuluka kwamafuta am'mimba.

9. Chulukitsani Mtima Wanu

Cardio, yomwe imadziwikanso kuti masewera olimbitsa thupi, ndi imodzi mwazolimbitsa thupi zambiri ndipo imadziwika kuti ndi mtundu uliwonse wa masewera olimbitsa thupi omwe amaphunzitsa mtima ndi mapapo.

Kuwonjezera cardio ku chizolowezi chanu ikhoza kukhala imodzi mwanjira zothandiza kwambiri zowonjezera mafuta.

Mwachitsanzo, kuwunika kwina kwa kafukufuku 16 kwapeza kuti anthu akamachita masewera olimbitsa thupi kwambiri, amataya mafuta m'mimba ().

Kafukufuku wina apeza kuti kuchita masewera olimbitsa thupi kumawonjezera minofu ndikuchepetsa mafuta am'mimba, kuzungulira m'chiuno ndi mafuta amthupi (,,).

Kafukufuku wambiri amalimbikitsa pakati pa 150-300 mphindi zolimbitsa thupi zolimbitsa thupi sabata iliyonse, kapena mphindi 20-40 zama cardio tsiku lililonse ().

Kuthamanga, kuyenda, kupalasa njinga ndi kusambira ndi zitsanzo zochepa chabe za masewera olimbitsa thupi omwe angathandize kuwotcha mafuta ndikuyamba kuwonda.

Chidule Kafukufuku akuwonetsa kuti anthu akamachita masewera olimbitsa thupi kwambiri, amataya mafuta m'mimba. Cardio itha kuthandizanso kuchepetsa kuzungulira kwa m'chiuno, kuchepetsa mafuta m'thupi ndikuwonjezera minofu.

10. Imwani Khofi

Caffeine ndi chinthu choyamba pa chilichonse chowonjezera mafuta, ndipo pachifukwa chabwino.

Kafeini yemwe amapezeka mu khofi amakhala ngati gawo laminyewa yamphamvu, imathandizira kagayidwe kake ndipo imathandizira kuwonongeka kwa mafuta acids ().

M'malo mwake, kafukufuku akuwonetsa kuti kumwa mankhwala a caffeine kumatha kuwonjezera mphamvu zamagetsi kwakanthawi ndikulimbikitsa kagayidwe kake ndi 3-11% (,).

Kafukufuku wina wamkulu wopitilira anthu opitilira 58,000 adapeza kuti kuchuluka kwa khofi wambiri kumalumikizidwa ndi kunenepa pang'ono pazaka 12 ().

Kafukufuku wina adapeza kuti kumwa kwa khofiine wochuluka kumalumikizidwa ndi kuchuluka kwa kupambana ndikuchepetsa kuchepa pakati pa anthu 2,623 ().

Kuti mukulitse thanzi la khofi, tulukani kirimu ndi shuga. M'malo mwake, sangalalani nawo wakuda kapena ndi mkaka wocheperako kuti muchepetse mafuta owonjezerawo kuti asadzaze.

Chidule Khofi ili ndi caffeine, yomwe imatha kuwonjezera kuwonongeka kwamafuta ndikukweza kagayidwe kake. Kafukufuku akuwonetsa kuti kumwa kwambiri tiyi kapena khofi kumatha kuphatikizidwa ndi kuchepa kwambiri.

11. Yesani High-mwamphamvu Interval Training (HIIT)

Maphunziro a nthawi yayitali kwambiri, omwe amadziwikanso kuti HIIT, ndi mtundu wa masewera olimbitsa thupi omwe amaphatikizika mwachangu ndi nthawi yochepa kuti mtima wanu ukwere.

Kafukufuku akuwonetsa kuti HIIT itha kukhala yothandiza kwambiri pakukulitsa mafuta ndikuwonjezera kuchepa kwa thupi.

Kafukufuku wina adapeza kuti anyamata omwe amachita HIIT kwa mphindi 20 katatu pamlungu amataya pafupifupi mafuta olemera makilogalamu awiri pakatha milungu 12, osasinthanso pazomwe amadya kapena moyo wawo.

Anakhalanso ndi kuchepa kwa 17% m'mafuta am'mimba komanso kuchepa kwakukulu kwa chiuno ().

HIIT ingakuthandizeninso kuwotcha ma calories ambiri munthawi yochepa kuposa mitundu ina ya cardio.

Malinga ndi kafukufuku wina, kuchita HIIT kunathandiza anthu kuwotcha mafuta opitilira 30% kuposa mitundu ina ya masewera olimbitsa thupi, monga kupalasa njinga kapena kuthamanga, munthawi yomweyo ().

Kuti mupeze njira yosavuta yoyambira ndi HIIT, yesetsani kusinthana pakati pa kuyenda ndi kuthamanga kapena kuthamanga kwa masekondi 30 nthawi imodzi.

Mutha kuyendanso pakati pa zolimbitsa thupi monga ma burpees, ma push-up kapena squats okhala ndi nthawi yopuma yayifupi pakati.

Chidule HIIT itha kuthandizira kukulitsa kuyatsa kwamafuta ndikuwotcha ma calories ambiri munthawi yochepa kuposa mitundu ina ya masewera olimbitsa thupi.

12. Onjezerani Mapuloteni mu Zakudya Zanu

Maantibiotiki ndi mtundu wa mabakiteriya opindulitsa omwe amapezeka mumatumbo anu am'mimba omwe awonetsedwa kuti akusintha mbali zambiri zaumoyo.

M'malo mwake, mabakiteriya m'matumbo mwanu awonetsedwa kuti amatenga gawo pazonse kuyambira chitetezo chamthupi mpaka thanzi lamisala ().

Kuchulukitsa kudya kwanu kwa maantibiotiki kudzera pachakudya kapena zowonjezera kumathandizanso kuyambiranso kuyatsa kwamafuta ndikuwongolera kulemera kwanu.

Kuwunikanso kumodzi kwa kafukufuku 15 kudawonetsa kuti anthu omwe amamwa maantibiobio adachepetsa kwambiri kulemera kwa thupi, kuchuluka kwamafuta ndi cholozera cha thupi poyerekeza ndi omwe adatenga placebo ().

Kafukufuku wina wocheperako adawonetsa kuti kumwa ma probiotic supplements kumathandiza anthu kutsatira zakudya zamafuta kwambiri, zopatsa mphamvu kwambiri kupewa mafuta ndi kunenepa ().

Mitundu ina ya maantibiotiki amtunduwu Lactobacillus zitha kukhala zothandiza makamaka pothandiza kulemera ndi kuchepa kwamafuta.

Kafukufuku m'modzi mwa anthu a 28 adawonetsa kuti kudya yogurt yokhala ndi iliyonse Lactobacillus fermentum kapena Lactobacillus amylovorus mabakiteriya amachepetsa mafuta amthupi ndi 3-4% (52).

Kutenga zowonjezerapo ndi njira yachangu komanso yosavuta yolowera mu kuchuluka kwa maantibiotiki tsiku lililonse.

Kapenanso, mungayesere kuwonjezera zakudya zowonjezera ma probiotic pazakudya zanu, monga kefir, tempeh, natto, kombucha, kimchi ndi sauerkraut.

Chidule Kumwa ma probiotic supplements kapena kuwonjezera kudya kwa maantibiotiki kudzera muzakudya kungathandize kuchepetsa kulemera kwa thupi ndi kuchuluka kwamafuta.

13. Wonjezerani Kudya kwanu kwa Iron

Iron ndi mchere wofunikira womwe umagwira ntchito zambiri m'thupi.

Mofanana ndi zakudya zina monga ayodini, kusowa kwa chitsulo kungakhudze thanzi lanu. Kachilombo kakang'ono kamene kali m'khosi mwako kamatulutsa mahomoni omwe amayendetsa kagayidwe kanu ().

Kafukufuku wambiri wapeza kuti chitsulo chochepa kwambiri m'thupi chimatha kuphatikizidwa ndi vuto la chithokomiro komanso kusokonezeka pakupanga mahomoni a chithokomiro (,,).

Zizindikiro zodziwika za hypothyroidism, kapena kuchepa kwa ntchito ya chithokomiro, zimaphatikizapo kufooka, kutopa, kupuma pang'ono komanso kunenepa ().

Momwemonso, kusowa kwa chitsulo kumatha kuyambitsa zizindikilo monga kutopa, chizungulire, kupweteka mutu komanso kupuma movutikira ().

Kuthana ndi kuchepa kwachitsulo kumatha kulola kuti kagayidwe kanu kagwire bwino ntchito ndipo kuthana ndi kutopa kukuthandizani kuti muwonjezere zochita zanu.

Kafukufuku wina adapeza kuti azimayi 21 atathandizidwa chifukwa chosowa chitsulo, adachepetsa thupi, kuzungulira m'chiuno ndi index ya body mass ().

Tsoka ilo, anthu ambiri samapeza chitsulo chokwanira pazakudya zawo.

Amayi, makanda, ana, zanyama zamasamba ndi zamasamba onse ali pachiwopsezo chachikulu chosowa chitsulo.

Onetsetsani kuti muphatikize zakudya zambiri zachitsulo muzakudya zanu kuti zikuthandizeni kukwaniritsa zosowa zanu zachitsulo ndikukhala ndi kagayidwe kake ka mphamvu ndi mphamvu.

Mutha kupeza chitsulo munyama, nkhuku, nsomba, tirigu wolimba ndi chimanga, masamba obiriwira, zipatso zouma ndi nyemba.

Chidule Kuperewera kwachitsulo kumatha kuphatikizidwa ndi vuto la chithokomiro ndipo kumatha kuyambitsa zizindikilo monga kutopa ndi kupuma movutikira. Kafukufuku wina adapeza kuti kuthana ndi vuto lachitsulo kumathandizira kuchepa thupi.

14. Perekani Kusala Kanthawi Kochepa

Kusala kudya kosalekeza ndimachitidwe azakudya omwe amaphatikizapo kupalasa njinga pakati pa kudya ndi kusala kudya.

Kafukufuku akuwonetsa kuti kusala kwakanthawi kungathandize kukulitsa kuchepa kwa thupi komanso kuchepa kwamafuta.

Ndemanga imodzi idayang'ana zovuta zakusala kwakanthawi, kuphatikiza kusala kwamasiku ena - njira yomwe imaphatikizapo kusinthana pakati pa masiku osala kudya ndi kudya bwinobwino.

Adapeza kuti kusala kwa masiku ena kwa milungu 3-12 kumachepetsa thupi mpaka 7% ndikuchepetsa mafuta amthupi mpaka mapaundi a 12 (5.5 kg) ().

Kafukufuku wina wocheperako adawonetsa kuti kudya kokha pazenera la maola asanu ndi atatu tsiku lililonse kumathandizira kuchepa kwamafuta ndikusungabe minofu ikaphatikizana ndi kukana kuphunzira ().

Pali mitundu ingapo yakusala kudya kwapakatikati, kuphatikiza komwe mumadya masiku ena a sabata komanso enanso komwe kudya kumangokhala maola ena patsiku.

Mitundu yotchuka ya kusala kwakanthawi ndi monga Idyani Lekani Kudya, Zakudya Zankhondo, njira ya 16/8 ndi 5: 2 zakudya.

Pezani zosiyana zomwe zikugwirizana ndi ndandanda yanu komanso moyo wanu ndipo musawope kuyesa kuti mupeze zomwe zikukuyenderani bwino.

Chidule Kusala kosakhalitsa kwawonetsedwa kuti kumachepetsa kulemera kwa thupi ndi mafuta amthupi ndipo kumatha kuthandiza kusungunula minofu ikaphatikizidwa ndi kukana kuphunzira.

Mfundo Yofunika Kwambiri

Pali zosankha zambiri zomwe zingakuthandizeni kuti muchepetse mafuta owonjezera ndikukhala ndi thanzi labwino.

Kuphatikiza zizolowezi zabwino m'zochita zanu ndikusintha zakudya zanu kumatha kusintha kwambiri. Ngakhale kusintha kwakung'ono m'moyo wanu kumatha kukhala ndi zotsatirapo zazikulu pakuwotcha mafuta.

Onetsetsani kuti mwaphatikizira maupangiri osavutawa ndi zakudya zopatsa thanzi, zopatsa thanzi komanso moyo wokangalika nthawi imodzi kuti muchepetse kuwonongeka kwamafuta ndikukhala ndi thanzi labwino.