Momwe mungatayire mimba m'mwezi umodzi

Zamkati

• 1. Chitani masewera olimbitsa thupi
• 3. Imwani tiyi wobiriwira
• 4. Imwani viniga wa apulo cider
• 5. Idyani zakudya zokhala ndi michere yambiri
• 6. Idyani mapuloteni ambiri
• 7. Idyani nsomba
• 8. Chotsani shuga
• 9. Yesetsani kusala kudya kwakanthawi
• Zomwe osadya
• Zoyenera kuchita kuti usaonjezenso kunenepa

Kuti muchepetse thupi komanso muchepetse m'mimba mwezi umodzi, muyenera kuchita masewera olimbitsa thupi osachepera 3 pa sabata ndikukhala ndi zakudya zoperewera, kudya zakudya zochepa zokhala ndi shuga ndi mafuta, kuti thupi ligwiritse ntchito mphamvu zomwe zapezeka ngati mafuta.

Ndikofunikira kulemba zifukwa zomwe mukufuna kutaya mimba, kuti cholinga chanu chikhalebe cholinga chotsiriza, kuyeza kuzungulira kwa m'mimba, kujambula zomwe mukuchita ndikukhala ndi sikelo yodzilemera kamodzi pa sabata, chifukwa mwakutero mutha kupeza lingaliro la chisinthiko ndi maubwino olimbitsa thupi ndi zakudya.

Chofunikira ndikufunsana ndi dokotala kuti adziwe zaumoyo asanayambe kuchita masewera olimbitsa thupi, zomwe ziyenera kuchitidwa motsogozedwa ndi aphunzitsi azakudya zakuthupi komanso zakudya ndi wopatsa thanzi m'njira yodziyimira payokha kuti akwaniritse zolingazo m'njira yoyenera komanso yathanzi.

Njira zina zomwe zingakuthandizeni kuti muchepetse thupi komanso kutaya mimba m'mwezi umodzi ndi izi:

1. Chitani masewera olimbitsa thupi

Njira yayikulu yothamangitsira kagayidwe kake kuti muchepetse m'mimba ndikugwiritsa ntchito tsabola wa cayenne yemwe ali ndi capsaicin, chinthu chamagetsi chomwe chimagwira ntchito powonjezera kagayidwe kake ndi kagwiritsidwe ntchito ka caloric, komwe kumathandizira kuchepa kwamafuta ndi mafuta am'mimba. Kuphatikiza apo, capsaicin wochokera kutsabola wa cayenne amatha kuthandizira kuchepetsa njala pothandiza kudya pang'ono tsiku lonse.

Njira yabwino yogwiritsira ntchito tsabola wa cayenne ndikuwonjezera kutsina kwa lita imodzi yamadzi ndikumwa masana, kukhala osamala kuti musawonjezere zochulukirapo, chifukwa chakumwa chimatha kukhala zokometsera kwambiri.

Njira ina ndikuyika supuni 1 (ya khofi) ya ufa wa tsabola wa cayenne mu lita imodzi ya maolivi ndikuigwiritsa ntchito pokonza saladi.

Pankhani ya anthu omwe ali ndi vuto la kutentha pa chifuwa kapena gastritis, munthu akhoza kuyesa kumwa tiyi wa ginger ndi sinamoni masana, wopanda shuga, chifukwa amathandizanso kuwotcha mafuta.

Kuphatikiza apo, munthuyo ayenera kumwa madzi osachepera 2 malita patsiku, ndikuwonjezera madontho pang'ono a mandimu kuti azikometsa komanso kupewa timadziti komanso tiyi wotsogola.

3. Imwani tiyi wobiriwira

Tiyi wobiriwira amatha kuthandiza kuchepetsa mafuta m'mimba chifukwa ali ndi makatekini, tiyi kapena khofi ndi polyphenols omwe ali ndi mawonekedwe a thermogenic, omwe amathandizira kufulumizitsa kagayidwe kake, ndikupangitsa thupi kugwiritsa ntchito mphamvu zochulukirapo, kuthandiza kutaya mimba.

Choyenera ndikumwa makapu 3 mpaka 5 a tiyi wobiriwira patsiku kuti akuthandizeni kutaya mimba. Onani momwe mungakonzekerere tiyi wobiriwira kuti muchepetse kunenepa.

4. Imwani viniga wa apulo cider

Vinyo wosasa wa Apple ali ndi antioxidant komanso anti-inflammatory zinthu zomwe zimathandizira kukulitsa kuthetsedwa kwa mafuta ndikupewa kuchuluka kwake, chifukwa chake kumatha kukuthandizani kutaya mimba.

Pofuna kudya vinyo wosasa wa apulo, mutha kuchepetsa supuni 1 mpaka 2 ya viniga wa apulo cider mumadzi ndikumwa mphindi 20 musanadye chakudya cham'mawa, chamasana kapena chamadzulo. Ndikofunika kutsuka pakamwa panu kapena kumwa madzi mukatha kudya vinyo wosasa wa apulo kuti musawononge mano anu.

Onani zabwino zina za viniga wa apulo cider ndi momwe mungamugwiritsire ntchito.

5. Idyani zakudya zokhala ndi michere yambiri

Zida zosungunuka zimatha kukuthandizani kuti muchepetse mafuta am'mimba ndikuphatikizira oats, balere, mbewu za fulakesi, nyongolosi ya tirigu, nyemba, zipatso za brussels, broccoli wophika, peyala, peyala ndi apulo ndi peel, tikulimbikitsidwa kuti tidye 1 fiber chaka chilichonse maola atatu, Mwachitsanzo.

Izi zimasungunuka zimapangitsa kuti munthu azikhala wokhutira atatha kudya, zomwe zimathandiza kudya pang'ono masana, kuthandiza kuchepetsa thupi ndi kuchepa kwa mimba. Kuphatikiza apo, ulusiwu umayamwa madzi kuchokera pachakudya, kulimbana ndi kudzimbidwa, kuchepetsa kutupa m'mimba ndikusintha matumbo. Onani mndandanda wathunthu wazakudya zapamwamba kwambiri.

6. Idyani mapuloteni ambiri

Zakudya zamapuloteni, monga nsomba, nyama yopanda mafuta ndi nyemba, ndizothandiza kwambiri kuti muchepetse mimba ndi m'chiuno chifukwa zimachulukitsa kutulutsa kwa peptide hormone yomwe imachepetsa chilakolako ndikulimbikitsa kukhuta, kuwonjezera pakukula kwa kagayidwe kachakudya ndikuthandizira kusunga misala minofu yowonda panthawi yolemera.

Kafukufuku wina akuwonetsa kuti anthu omwe amadya mapuloteni ambiri amakhala ndi mafuta ochepa m'mimba kuposa omwe amadya zakudya zochepa zomanga thupi.

Malingaliro abwino owonjezera kudya mapuloteni ndikuphatikiza gawo la zomanga thupi monga mazira awiri owiritsa, 1 chitha cha nsomba m'madzi kapena gawo limodzi la nyama yopanda mafuta monga chifuwa cha nkhuku chopanda khungu kapena nsomba yophika kapena yokazinga nkhomaliro ndi chakudya chamadzulo, monga komanso kuphatikiza ndi mbale yodzaza ndi masaladi omwe amatha kukhala osiyanasiyana.

7. Idyani nsomba

Nsomba monga saumoni, hering'i, sardini, mackerel ndi anchovies ali ndi omega 3 yolemera yomwe imathandizira kuchepetsa mafuta am'mimba, chifukwa chake, iyenera kuphatikizidwa pazakudya kuti muchepetse mimba.

Cholinga chake ndikudya nsomba izi kawiri kapena katatu pa sabata, kapena kugwiritsa ntchito omega 3 supplement, mothandizidwa ndi dokotala kapena katswiri wazakudya. Onani zabwino zonse za omega 3.

8. Chotsani shuga

Shuga akatha kumeza amasandulika mphamvu yomwe imasungidwa ngati mafuta, makamaka m'mimba. Kuphatikiza apo, shuga ndiwothandiza kwambiri motero kuwachotsa pachakudya kumakuthandizani kuti muchepetse thupi komanso muchepetse m'mimba.

Njira yayikulu ndikusiya kuwonjezera shuga pachakudya, khofi, msuzi ndi mkaka, koma ndikofunikanso kuwerenga zolemba chifukwa shuga amapezeka muzakudya zambiri. Onani momwe shuga ingabisiridwe muchakudya.

Kugwiritsa ntchito zotsekemera kumakhumudwitsidwanso, chifukwa zimakhala ndi poizoni yemwe amalepheretsa kuchepa. Komabe, ngati munthuyo akulephera kukana maswiti, atha kuyesa Stevia, yomwe ndi yotsekemera mwachilengedwe, kapena kugwiritsa ntchito uchi, koma pang'ono.

Onani vidiyo yotsatirayi kuti mudziwe zomwe mungachite kuti muchepetse mimba m'mwezi umodzi:

9. Yesetsani kusala kudya kwakanthawi

Kusala kudya kwapakatikati ndi njira yazakudya yomwe imalola thupi kugwiritsa ntchito mafuta osungira, ndipo limatha kuchitidwa kwa maola 12 mpaka 32 osadya.

Kusala kotereku kungakuthandizeni kutaya mimba yanu, kuwonjezera pakuchepetsa kukana kwa insulin, kusintha mtundu wa 2 shuga ndikubwezeretsanso ma prediabetes.

Komabe, kuti asale kudya kwakanthawi, munthu ayenera kufunsa dokotala kapena katswiri wazakudya kuti awongolere njira yoyenera yochitira ndipo ngati munthuyo alibe vuto lililonse, kusala kudya kwapakati ndikotsutsana.

Wathu Podcast Katswiri wazakudya Tatiana Zanin, akufotokozera kukayikira kwakukulu kwakusala kwakanthawi, maubwino ake, momwe mungachitire ndi zomwe mungadye mutasala kudya:

Zomwe osadya

Kuti muchepetse mimba msanga, kuwonjezera pa zakudya zopatsa thanzi komanso masewera olimbitsa thupi, muyenera kupewa:

• Zakudya zomwe zili ndi mafuta ambiri monga zakudya zokonzedwa ndi kusinthidwa, margarine, makeke, ma cookie odzaza, ma popcorn a microwave ndi Zakudyazi zapompopompo;
• Zakumwa zoledzeretsa chifukwa amathandizira kudzikundikira mafuta m'mimba;
• Zakudya zokhala ndi shuga wambiri monga chimanga cham'mawa, zipatso zotsekemera, granola kapena timadziti tomwe tapanga;
• Zakudya Zamadzimadzi monga mkate, ufa wa tirigu, mbatata ndi mbatata.

Kuphatikiza apo, pophika, munthu ayenera kupewa kugwiritsa ntchito canola, chimanga kapena mafuta a soya m'malo mwa mafuta a coconut omwe ndi athanzi ndipo amatha kuthandiza kuchepetsa mafuta m'mimba.

Zoyenera kuchita kuti usaonjezenso kunenepa

Pofuna kuti muchepetse kunenepa ndikukula pamimba, ndikofunikira kupitiliza kuchita masewera olimbitsa thupi pafupipafupi, kukhala ndi chakudya chopatsa thanzi ndikubwezeretsanso, ngati kuli kotheka, zakudya zopangidwa ndi mafakitole ndi shuga wokhala ndi zakudya zachilengedwe.

Ngati munthuyo ndi wonenepa kwambiri, tsatirani dokotala, wopatsa thanzi kuti muchepetse kunenepa komanso wophunzitsira thupi kuti azitsogolera zolimbitsa thupi payekha komanso kupewa kuvulala. Nthawi zina, pangafunike kugwiritsa ntchito mankhwala ochepetsa thupi omwe amalimbikitsidwa ndi katswiri wazamaphunziro.

Onaninso pulogalamu yathunthu yotaya mimba m'mlungu umodzi.