Zolakwa 5 Zoyipa Kwambiri Zoyesera Kunenepa

Zamkati

• 1. Idyani maswiti ambiri
• 2. Idyani chakudya chofulumira
• 3. Idyani kwambiri usiku
• 4. Lumpha chakudya ndi kudya zonse nthawi imodzi
• 5. Kuyiwala kudya mafuta abwino

Pazakudya zolemetsa, ngakhale tili ndi ufulu wambiri wodya chakudya, ndikofunikanso kusamala kuti tipewe zolakwika zomwe zimachitika monga kudya maswiti, zakudya zokazinga ndi zinthu zotukuka. Chisamaliro ichi ndi chofunikira chifukwa kudya kwambiri zakudya izi kumatha kubweretsa kuwoneka kwa zovuta monga matenda ashuga, cholesterol komanso kuthamanga kwa magazi.

Kuphatikiza apo, zakudya izi zimangowonjezera kuchuluka kwamafuta mthupi, osathandizira kupindula kwa minofu. Chifukwa chake, nayi malangizo asanu a zomwe musachite kuti muchepetse njira yoyenera:

1. Idyani maswiti ambiri

Ngakhale kufuna kunenepa, kudya maswiti ambiri kumalimbikitsa kupindula kwamafuta, komwe kulibe thanzi mthupi. Kuphatikiza apo, kudya mopitirira muyeso kumathandizira kuwonjezeka kwa triglycerides ndi magazi m'magazi, zomwe zimatha kuyambitsa zovuta monga kupweteka kwa mutu nthawi zonse, chizungulire komanso kusinthasintha kwamaganizidwe.

Pofuna kupewa maswiti, malangizo abwino ndiwo kudya zipatso ndi timadziti ta zipatso zachilengedwe, timakonda chokoleti chakuda ndikupewa kuwonjezera shuga pokonzekera monga khofi, mavitamini ndi timadziti.

2. Idyani chakudya chofulumira

Kudya chakudya chofulumira kumatanthauza, nthawi zambiri, kudya kwambiri shuga, zakudya zokazinga, mchere ndi mafuta oyipa. Kuphatikiza apo, zakudya zachangu nthawi zambiri zimakhala ndi monosodium glutamate, chowonjezera chomwe chimasintha maluwa am'matumbo ndi

Izi, pakapita nthawi, zimapangitsa kuti cholesterol ndi kuthamanga kwa magazi ziwonjezeke, makamaka ngati kudya kwambiri chakudya sikuchitika limodzi ndi kuchita masewera olimbitsa thupi komanso kuwongolera chakudya kunyumba.

3. Idyani kwambiri usiku

Kuchulukitsa chakudya chanu usiku ndikulakwitsa chifukwa kumathandizanso kuti pakhale phindu la mafuta, nthawi yogona ikangotsata, ndikupangitsa kuti zochulukirapo zizikundika m'malo mongogwiritsira ntchito zolimbitsa thupi kapena zochitika zatsiku ndi tsiku.

Kuphatikiza apo, kudya kwambiri usiku kumatha kuyambitsa mavuto monga kusagaya bwino chakudya komanso Reflux, popeza kugona pamimba kwathunthu kumakomera kubwerera kwa chakudya kudzera mum'mero, kuyambitsa moto, nseru ndi kusanza.

4. Lumpha chakudya ndi kudya zonse nthawi imodzi

Pamene cholinga ndikulemera, kusadya zakudya kumatanthauza kutaya ma calorie ambiri ndi michere, zomwe zimachepetsa njira yolemera. Mukamadumpha chakudya ndikuyesera kuti mukwaniritse chakudya chamawa, nthawi zina sizingatheke kudya ndalama zonse zomwe mukufunazo komanso kuchuluka kwa chakudyacho kumatayika.

Kuphatikiza apo, kuti mukhale ndi chidwi chokwanira cha hypertrophy, michere imayenera kugawidwa bwino tsiku lonse, osati kungokhalira kudya chakudya chokha 3 kapena 4. Chifukwa chake, choyenera ndikukhala ndi chakudya chabwino tsiku lonse, kuyesera nthawi zonse Kuphatikizanso mapuloteni muzosakaniza, kugwiritsa ntchito masangweji a nkhuku kapena omelet tsiku lonse, mwachitsanzo.

5. Kuyiwala kudya mafuta abwino

Kuyiwala kudya mafuta abwino kumachepetsa kudya kwama caloric tsiku lonse, kumachepetsa mphamvu yamaselo yopanga minofu ndikuchepetsa chitetezo chamthupi.

Mafuta abwino amapezeka muzakudya monga ma chestnuts, mtedza, batala wa peanut, avocado, coconut, chia, flaxseed ndi maolivi, omwe amayenera kudyedwa osachepera kawiri patsiku. Phunzirani momwe mungagwiritsire ntchito chiponde kuti mupeze minofu.

Onerani vidiyo ili m'munsiyi ndikupeza zakudya zomwe muyenera kudya kuti muchepetse thanzi lanu: