Zakudya Zathanzi Zolimbana Ndi Cellulite

Zamkati

• 1. Khazikitsani dongosolo la zokhwasula-khwasula.
• 2. Idyani mbewu zonse.
• 3. Pangani mabwenzi ndi mafuta.
• 4. Sankhani chakudya chachinyengo.
• 5. Sakanizani chakudya chanu.
• 6. Idyani zakudya zamasamba nthawi zambiri.
• 7. Flex mphamvu yanu.
• 8. Ikani mbale yoyambira.
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Kuchokera kwa otchuka kupita kwa bwenzi lanu lapamtima, pafupifupi mzimayi aliyense yemwe mumamudziwa-kapena mumadziwa za-cellulite. Ndipo ngakhale anthu ambiri amapita pamwambapa kuti ayesere kusungunula mafuta owonjezerawo, palibe njira imodzi yothetsera zodutsazo. Pali, komabe, zakudya ndi masewera olimbitsa thupi omwe amatha kugwira ntchito modabwitsa pothandizira kuchepetsa maonekedwe a cellulite. Monga akatswiri azakudya, tabwera kudzakupatsirani zakudya zochepa zomwe zimalimbana ndi cellulite, komanso zizolowezi zabwino zodyera zomwe mungatengere mafuta abwinowa. Yesani njira zisanu ndi zitatu zosavuta izi kuti mukhale ndi khungu losalala komanso lathanzi.

1. Khazikitsani dongosolo la zokhwasula-khwasula.

Susan B. Roberts, Ph.D., pulofesa woona za kadyedwe ka zakudya pa yunivesite ya Tufts anati: “Kutsatira ndondomeko ya tsiku ndi tsiku kumaphunzitsa ubongo wanu nthawi yoyembekezera chakudya komanso nthawi imene simukuyenera kutero. wolemba mnzake wa Zakudya "Ine". "Ndi zokhwasula-khwasula zomwe sizinakonzedwe zomwe zimakonda kukupunthwitsani chifukwa nthawi zambiri zimakhala zakudya zopatsa mphamvu kwambiri kapena shuga wambiri," akutero. Ntchito yanu: muziyesetsa kudya chakudya chanu cham'mawa, chamasana, ndi chamadzulo nthawi yofananira tsiku lililonse (inde, ngakhale kumapeto kwa sabata), ndikunyamula zokhwasula-khwasula zomwe mungapezeko mphamvu zanu zikamadutsa masana. (Kodi mumadziwa izi 3 zosakaniza zosokoneza zomwe zingayambitse cellulite?)

2. Idyani mbewu zonse.

Kafukufuku apeza kuti anthu omwe amadya mbewu zonse, m'malo mopanga ufa woyera, amakhala ndi mafuta ochepa m'mimba kuposa omwe amadya ma carbs ochepa. Mafuta ochepa am'mimba amatanthauza kuchepa kwa cellulite, kotero mbewu zonse zimagwera m'gulu la anti-cellulite. Ndipo ndi mitundu yosiyanasiyana ya mbewu zonse zomwe zili m'mashelufu a sitolo lero, ndikosavuta kuposa kale kunyalanya zinthu zoyengedwa. Kuphatikiza apo, kuchuluka kwa fiber mu mkate wathunthu wa tirigu ndi pasitala kumakupangitsani kumva kuti ndinu okhuta, kotero kuti musamavutike kulimbana ndi mimba. (Nawa Zakudya 6 Zomwe Mwaiwala Kwambiri Pakuchepa Kwambiri.)

3. Pangani mabwenzi ndi mafuta.

Zingamveke zosagwirizana, koma tikhulupirireni: Kuti muchepetse mafuta, muyenera kuthana ndi vuto lanu lamafuta. Mafuta athanzi monga mtedza, njere, peyala, ndi maolivi atha kuthandizira kuchepa thupi, chifukwa chake ndi zakudya zothetsera cellulite. (Izi Zithandizo Zanyumba Zitha Kukuthandizani Kuchepetsa Cellulite, Nawonso.) Kuphatikiza apo, mafuta athanzi nthawi zambiri amathandizira kuwonjezera kununkhira, kapangidwe kake, ndikumverera kokhutira ndi chakudya-zonse zomwe mungafune ngati mukufuna kutsatira dongosolo labwino lodyera. Pofuna kusunga magawo anu, muwagwiritse ntchito monga zonunkhira, m'malo mokopa kwambiri, akuwonetsa a Delia Hammock, RD, mlangizi wazakudya ku New York City. Chitsanzo: Thirani supuni ya avocado yosenda pa sangweji kuti mudye nkhomaliro, kapena yesani zakudya zamafuta kwambiri zomwe zili pachakudya chilichonse.

4. Sankhani chakudya chachinyengo.

Lingaliro la tsiku lachinyengo ndilofunika kwambiri kuchepetsa thupi, komanso ndilo chidendene cha Achilles pazakudya zambiri. Tsiku loti mudye chilichonse chomwe mungafune limatha kuwonjezera masauzande (inde, zikwi) zamafuta owonjezera. Zingakhalenso zovuta kuti mubwererenso tsiku lotsatira, pamene ubongo wanu uli ndi msuzi wa chokoleti. M'malo mongotaya tsiku lonse, Lisa Young, Ph.D., R.D., wolemba buku la Dongosolo La Wouza Ena, amalangiza kuti musamangodya chakudya chimodzi chabodza sabata iliyonse. "Konzani, sangalalani, ndipo malinga ngati zichitika kamodzi pa sabata, simudzaphwanya banki ya calorie." (Zakudya Zotonthoza Izi Ndizofunika Kwambiri ndi Splurge.)

5. Sakanizani chakudya chanu.

Ngati mukuyang'ana zakudya zomwe zimachepetsa cellulite, tembenuzirani ku kabati yanu ya zonunkhira-koma sankhani mosamala. Kuyika mbale yanu yokhala ndi zokonda zambiri kapena zonunkhira kungayambitse kupanga mahomoni oyambitsa njala omwe angakupangitseni kudya mopambanitsa osazindikira. M'malo mwake, sungani kukoma kwake kosavuta, komabe molimba mtima. Zonunkhira monga tsabola wofiyira wofiirira, paprika, ndi ufa wa chili zonse zili ndi capsaicin, mankhwala omwe angakulitse kukhuta ndikuthandizani kudya pang'ono, malinga ndi kafukufuku wofalitsidwa mu International Journal of Kunenepa Kwambiri. Osati mu chakudya chanu chonyamula kutentha? Yesani zonunkhira zonunkhira, monga chitowe, turmeric, kapena coriander.

6. Idyani zakudya zamasamba nthawi zambiri.

Phunziro mu International Journal of Kunenepa Kwambiri anapeza kuti anthu amene amadya kwambiri nyama anali pafupifupi 27 peresenti kukhala onenepa kwambiri, ndipo 33 peresenti amakhala owopsa mafuta m`mimba kuti amasonkhana kuzungulira ziwalo ndi kumawonjezera chiopsezo cha matenda a mtima. Anagwiritsanso ntchito ma calories ena 700 patsiku, pafupifupi. Zonsezi zikutanthauza kuti nyama si imodzi mwazinthu zomwe muyenera kuzifikira mukagula zakudya zomwe zimalimbana ndi cellulite. Koma ngati simukufuna kusiya nyama yonse, ingofuna kuti muphatikize zakudya zina zamasamba muzakudya zanu zamlungu ndi mlungu. Lingaliro limodzi: Pitani ku veg zonse nthawi ya nkhomaliro, kenako ndikuphika nyama yoyera-ndiyopatsa thanzi kuposa chakudya chamadzulo. (Nawa Maphikidwe a Zamasamba 15 Ngakhale Odyera Nyama Amakonda.)

7. Flex mphamvu yanu.

Pankhani yosankha zakudya zomwe zimachotsa cellulite, chizolowezi chimapangitsa kukhala changwiro-monga momwe zimakhalira ndi chizolowezi china chilichonse chathanzi chomwe mukufuna kukhala nacho. Judith S. Beck, Ph.D., wolemba wa The Beck Diet Solution, akuwonetsa kuti muganizire chilichonse mwazosankha zanu ngati chochita chokana. "Nthawi iliyonse mukakana kudya zomwe simunakonzekere, kapena mumamatira kuchisankho choyenera, mumalimbitsa 'minofu yanu yolimbana nayo,' ndikupangitsa kuti nthawi ina mukayesedwe, mudzakana kulakalaka, "akufotokoza. Mwanjira ina, zisankho zomwe mumapanga lero zimakhudza zomwe mupange mawa, chifukwa chake pitirizani kupeza zakudya zotsutsa-cellulite mobwerezabwereza.

8. Ikani mbale yoyambira.

Kafukufuku akuwonetsa kuti ngati mutenga njala isanakwane nkhomaliro ndi chakudya chamadzulo, mumadya zochepa. Yesetsani kudya kachakudya kakang'ono kabwino musanadye chakudya chanu chachikulu. Simukudziwa chomwe chikuyenera kukhala pulogalamu yabwino kwa inu? Fikirani zamasamba choyamba - izi ziyenera kutenga theka la mbale yanu-kenako mapuloteni, ndikutsatiridwa ndi chakudya chamagulu onse. "Kukhala ndi masamba kumakhutitsa m'mimba mwako ndipo Ubongo wanu,” akufotokoza motero Young. Mukafika ku carbs - malo oopsa kwa anthu ambiri - mudzakhala okonzeka kuyimitsa. "

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