Momwe Mungatayikire Mafuta Am'mimba Mumasabata awiri Kutengera Zero Belly Zakudya

Zamkati

• Yendani Mofulumira Musanadye Chakudya Cham'mawa
• Yambani ndi Oatmeal Ena Omwe Amakhala Ndi Fiber
• Sankhani Zipatso Zofiira Pobiriwira
• Lolani Pamapepala
• Sakanizani Chomera-Mapuloteni Smoothie
• Mphamvu ndi Mazira
• Imwani 'Madzi a Spa' Ophatikizidwa ndi Citrus
• Onaninso za

Chifukwa chake mukufuna kuchepa thupi ndipo mukufuna kuchita, stat. Ngakhale kuchepa kwachangu sikuli kwenikweni Njira yabwino (sikuti nthawi zonse imakhala yotetezeka kapena yokhazikika) ndikuyang'ana momwe mumamvera (motsutsana ndi kuchuluka kwa sikelo) imakhala yothandiza kwambiri kukwaniritsa cholinga chanu, nthawi zina mumakhala ndi nthawi yofulumira, monga ukwati wa BFF, izi zikukulimbikitsani kutsimikiza mtima kwanu kuti muzitsatira. Hei, simuli nokha-anthu ambiri akufuna kudziwa momwe angatayitsire mafuta am'mimba m'masabata awiri. Chenjezo la owononga: Ndinali m'modzi wa anthuwa.

Ndidalimbana ndi mapaundi owonjezera a 25 kuyambira ndili mwana, ndipo ndidaganiza kuti chinali chibadwa changa kukhala ndi kuchuluka kwamafuta am'mimba-komabe, mpaka pomwe ndidayamba kuphunzira zambiri. Kwa zaka 20+ mu utolankhani wathanzi, ndakhala ndikulakalaka kuphunzira zonse zomwe ndingadziwe, yup, mafuta am'mimba. Koma palibe chomwe ndinaphunzira chomwe chinandichititsa chidwi kwambiri monga kafukufuku waposachedwapa wosonyeza momwe tingathere chibadwa chathu chamafuta kuti tichepetse thupi. Pogwiritsa ntchito zomwe ndaphunzira pazaka zapitazi komanso kuchokera pazomwe ndapeza, ndidayamba kupanga upangiri wanga wamomwe ndingakhetsere mafuta am'mimba m'masabata awiri.

Chotsatira? Zakudya Zero Belly, dongosolo lomwe ladzipereka kupereka owerenga ndi njira zabwino kwambiri zotayira mafuta am'mimba m'masabata awiri. Ndidapanga Zero Belly Diet mozungulira sayansi yazakudya zopatsa thanzi, kafukufuku wamomwe majini athu amatsegulidwira ndi zakudya zomwe timadya. Kungopanga ma tweaks ochepa pazakudya zanu ndi moyo wanu kungathandize kusintha matumbo anu, kuchepetsa kutupa, ndikuzimitsa majini anu amafuta. Mukandifunsa, iyi ndiye dongosolo labwino kwa anthu omwe akufuna kudziwa momwe angachepetse mafuta am'mimba mu masabata a 2.

Musanapite molunjika kumaupangiri anga amomwe mungataye mafuta am'mimba m'masabata awiri, chikumbutso chofulumira: Ndizovuta kuwona kuchepa - ena anganene kuti sizingatheke - kotero palibe chakudya chokha kapena kulimbitsa thupi komwe kungakuthandizeni mwamatsenga "kusungunuka" mafuta am'mimba ndi mafuta a m'mimba okha. Zomwe mungachite, komabe, ndikutaya mafuta am'mimba kwinaku mukuchepetsa mafuta mbali zina za thupi lanu. Bwanji? M'munsimu muli malangizo anga amomwe mungathere mafuta (ndi zina) zamafuta.

Yendani Mofulumira Musanadye Chakudya Cham'mawa

Ndisanagawane Zero Belly Zakudya ndi dziko lapansi, ndidagwiritsa ntchito gulu la anthu 500 kuti ndiyesere dongosolo langa. Panelist Martha Chesler anaphatikiza kuyenda m'mawa ngati gawo la pulogalamu yake ya Zero Belly ndipo adawona zotsatira zake nthawi yomweyo. "Ndidaona zosintha nthawi yomweyo," akutero. Pasanathe masabata asanu ndi limodzi pa pulogalamuyo, Martha adasiya kukwaniritsa zolinga zake zowonda (ndiyeno ena) mwa kuphatikiza Zakudya za Zero Belly ndi kuyenda kadzutsa.

Mwambo wam'mawa uno umagwira ntchito pamagulu awiri. Choyamba, kafukufuku adapeza mgwirizano pakati pa kuwala kwa dzuwa ndi kukhala ndi BMI yotsika. Ofufuzawo amati kuwala kwa m'mawa kumathandiza kuti thupi lizizungulira nthawi mozungulira. Kutaya koloko yanu yamkati kumatha kusintha momwe thupi lanu limapangidwira chakudya ndikupangitsa kunenepa. Koma chomwe chinadabwitsa kwambiri Chesler chinali kusintha kwa luso lake lamtima. Asanayambe kudya kwa Zero Belly Diet, kugunda kwa mtima kwa Chesler kumakwera mpaka kugunda 112 pamphindi (bpm) m'nthawi yochepa yoyambira masewera olimbitsa thupi panjinga yake. "Pambuyo sabata yoyamba ndi theka sindinathe kukweza kugunda kwa mtima wanga kupitilira 96 ​​bpm ndimasewera omwewo," akutero. "Zinali zosangalatsa kuwona kusintha pagalasi, ndipo ndibwino kudziwa kuti zinthu zabwino zikuchitika zomwe sindimatha kuziwona." (Kuphatikiza ndi kuyendayenda kwa am, yesani masewerawa omwe angathandize kuwotcha mafuta am'mimba mu masabata awiri.)

Yambani ndi Oatmeal Ena Omwe Amakhala Ndi Fiber

Mwachilengedwe maphikidwe okoma a oatmeal mu Zero Belly Diet anali chinsinsi cha Isabel Fiolek wapagulu kuti achepetse kulemera kwa mapaundi 13. Fiolek anati: “Ndimakonda kwambiri shuga. "Koma maphikidwe akhala okhutiritsa modabwitsa chifukwa cha dzino langa lokoma." Fiolek adachitanso chidwi chathanzi: Kuyesedwa atatha milungu isanu ndi umodzi pa Zero Belly Diet kuwulula kuti adatsitsa cholesterol yake yonse ndi 25 peresenti komanso magazi ake m'magazi ndi 10%.

Kotero kuphika oatmeal ndi pamwamba pake ndi zipatso zina. Nchiyani chapadera kwambiri pakuphatikizana uku? Iliyonse imapereka michere yosungunuka yomwe imathandizira kuchepetsa cholesterol yamagazi ndikudyetsa mabakiteriya athanzi m'matumbo mwanu. Potero, mumayambitsa matumbo anu kuti apange butyrate, mafuta acid omwe amachepetsa kutupa komwe kumayambitsa mafuta mthupi lanu lonse. (Yesani maphikidwe awa amphindi awiri a oatmeal omwe angakupangitseni kukhala wokonda oatmeal kwamuyaya.)

Sankhani Zipatso Zofiira Pobiriwira

Ngati mukufuna kusintha kosavuta komwe kungakuthandizeni kutaya mafuta am'mimba m'masabata awiri, yambani kudya zipatso zofiira pamasamba. Izi zikutanthawuza Dona Wapinki pa maapulo a Granny Smith, chivwende pamwamba pa uchi, mphesa zofiira m'malo obiriwira. Zakudya zambiri zotchedwa flavonoids, makamaka anthocyanins, mankhwala omwe amapatsa zipatso zofiira mtundu wawo, amachepetsa mphamvu ya majini osungira mafuta. M'malo mwake, zipatso zamiyala yofiira ngati maula zimadzitamandira ndi ma phenolic omwe awonetsedwa kuti amasintha mawonekedwe amtundu wamafuta. (Zokhudzana: Kodi Ma Phytonutrients awa Ndi Chiyani Aliyense Amangolankhula?)

Lolani Pamapepala

Kwa oyesa mayeso a June Caron, kuphatikiza zokolola zatsopano monga ma avocado inali imodzi mwanjira zabwino kwambiri zochepetsera mafuta am'mimba m'masabata awiri. Mnyamata wazaka 55 adataya mapaundi asanu ndi limodzi pa sabata yoyamba kutsatira ndondomeko ya momwe angachepetse mafuta m'mimba mu masabata a 2. "Kuphunzira kudya zakudya zenizeni, zopanda mankhwala, zatsopano kwakhala chinthu chabwino kwambiri chomwe chidandichitikira," akutero. "Sindimva njala ndipo ndikuchepabe." Khungu lowala, misomali yathanzi, ndi kugona kwabwino anali ma bonasi a Zero Belly Diet, atero a Caron.

Avocados ndiwofatsa kwambiri chifukwa chotaya mafuta am'mimba. Choyamba, ali ndi mafuta amtundu wa monounsaturated (aka mafuta abwino) omwe amachepetsa njala yanu; kafukufuku mu Zakudya Zabwino anapeza kuti otenga nawo mbali omwe amadya theka la mapeyala atsopano ndi nkhomaliro anali ndi mwayi wocheperapo ndi 40 peresenti kuti azilakalaka chakudya kwa maola angapo pambuyo pake. Chachiwiri, mafuta osakwaniritsidwa monga omwe amapezeka mu ma avocosa amawoneka kuti amaletsa kusungidwa kwa mafuta am'mimba. (Njira zopangira kudya avocado zimakuthandizani kuti muzidya bwino.)

Sakanizani Chomera-Mapuloteni Smoothie

Bryan Wilson, wowerengera ndalama wazaka 29, adatsitsa kulemera kwakukulu m'milungu isanu ndi umodzi yokha papulogalamuyi, ndipo akuti izi zidatheka chifukwa cha maphikidwe a Zero Belly Diet. "Ndimakonda kugwedeza. Ndinawawonjezera ku zakudya zanga, ndipo pafupifupi nthawi yomweyo ndinataya mafuta a m'mimba," anatero Wilson. "Ndimalakalaka zakudya zotsekemera, ndipo kugwedezeka kunali njira yabwino kwambiri kuposa mbale ndi mbale za ayisikilimu zomwe ndikadakhala nazo."

Zakumwa zamapuloteni zitha kukuthandizani kuwotcha mafuta am'mimba pakatha masabata a 2 ndipo zimapanga chakudya chokoma komanso chosavuta. Koma zakumwa zambiri zamalonda zimadzaza ndi mankhwala omwe amatha kukhumudwitsa thanzi lanu m'matumbo ndikupangitsa kutupa ndi kuphulika. Ndipo kuchuluka kwa ma Whey omwe amagwiritsidwa ntchito kupititsa patsogolo mapuloteni kumatha kukulitsa m'mimba. Yankho la Zero Belly Diet: Yesani mapuloteni a vegan, omwe angakupatseni mapindu omwewo, amawotcha mafuta, omanga minofu, popanda kuphulika. (Nayi kalozera wathunthu wosavuta kugaya mapuloteni azomera.)

Mphamvu ndi Mazira

Mudzapeza mapuloteni owonda, okhuta nthawi zonse mukamadya Zero Belly Diet. Macronutrient yomanga minofu ndiyofunikira pamalingaliro amomwe mungatayitsire mafuta am'mimba m'masabata awiri. Kuphatikiza apo, mazira ndi amodzi mwamachitidwe osavuta kwambiri komanso opitilira muyeso m'chilengedwe. Ndiwonso gwero labwino kwambiri lazakudya zomwe zimatchedwa choline. Choline, yomwe imapezekanso muzakudya zowonda, nsomba zam'madzi, ndi masamba a collard, imalimbana ndi jini yomwe imayambitsa thupi lanu kusunga mafuta kuzungulira chiwindi chanu. (Ichi ndichifukwa chake mazira ndi imodzi mwazakudya zabwino kwambiri zolemetsa.) Chinsinsi chimodzi cha Zero Belly Diet, kadzutsa kadzutsa ndi mbatata ndi mazira atsopano pafamu, adakhala chakudya cham'mawa cha Morgan Minor, ndipo patatha milungu itatu yokha pulogalamuyi , wozimitsa moto wamkazi anali umboni kuti dongosololi ladzaza ndi njira zabwino kwambiri zotayira mafuta am'mimba m'masabata awiri.

Imwani 'Madzi a Spa' Ophatikizidwa ndi Citrus

Limodzi mwa malangizo apamwamba amomwe mungachepetse mafuta am'mimba mu masabata a 2? Yambani tsiku lililonse popanga mtsuko waukulu wa "madzi a spa" -omwe ndi H20 odzazidwa ndi mandimu odulidwa, malalanje, kapena manyumwa - ndipo yesetsani kumenya magalasi osachepera asanu ndi atatu musanagone. Zipatso za citrus zili ndi antioxidant D-limonene, mankhwala amphamvu omwe amapezeka mu peel omwe amathandizira ma enzymes a chiwindi kuti athandizire kuchotsa poizoni m'thupi ndikupangitsa matumbo aulesi kugunda. (Onaninso: Citrus Itha Kukuthandizani Kutentha Mafuta Pambiri Mukamagwira Ntchito)

Onaninso za