1 - Zakudya Zokuthandizani Kutaya Mafuta
Kulimbikira kudya zakudya zabwino ndizovuta - tikufuna zolimbikitsa zonse zomwe tingapeze. Kuwonjezera zakudya zowonjezera mafuta ku zakudya zanu zowonongeka kumachita ntchito ziwiri: Iwo ali ndi zowonjezera zowonjezera mwa iwo eni, ndipo amathandiza kuwotcha mafuta. Yesani zotsatirazi:
2 - Berserk wa nyemba
Nyemba, nyemba ziwiri nyemba, nyemba zofiira. Ndipo pamene ndikuti "wofiira" ndi "buluu," ndikutanthauza "pinto" ndi "navy." Mtundu uliwonse wa nyemba ndiwewomwe mumakonda, mungathe kudalira chinthu chimodzi - akatswiri amanena kuti zidzakhala zabwino pothandiza thupi lanu kutentha mafuta. Nyemba zonse zimakhala zodabwitsa chifukwa zimakhala ndi mapuloteni ambiri. Kudya mapuloteni ndi imodzi mwa njira zabwino kwambiri zomwe zingalimbikitsire thupi lanu kutentha mafuta: Zimapangitsa kuti thupi lanu likhale ndi mphamvu komanso zimakuthandizani kukhala omvera komanso olimbikitsidwa. Kodi fiber imabwera kuti? Kafukufuku amasonyeza kuti zakudya zamagetsi zingathandize kuti mukhale ndi chilakolako chofuna kudya komanso kuchepetsa kuyamwa kwanu. Kuwonjezera pa ma navy ndi nyemba zowonjezera mafuta, sungani nyemba zowonjezera mafuta monga soya, nyemba za garbanzo, nyemba zakuda, nyemba zoyera, nyemba za impso ndi nyemba.
Bonasi: Nyemba zimakhala zosangalatsa kwambiri. Ndani sakonda zimenezo?
3 - Kuthamangitsidwa Nsomba
Koma osati nsomba iliyonse! Ngakhale mitundu yambiri ya nsomba ndizosankha mwanzeru, sizinthu zonse zopsereza mafuta monga nsomba ndi tuna. Mwinamwake mwamvapo kuti nsomba ndi tuni ndizochokera ku omega-3 fatty acids. N'chifukwa chiyani muyenera kusamala? Chifukwa chakuti omega-3s sichikuthandizani kukula tsitsi lanu ndi misomali, zimayambitsa mavitamini m'thupi lanu lotchedwa leptin, zomwe zimawombera thupi lanu ndikuyambitsa chilakolako chanu. Ndi ndani amene ali ndi sushi?
4 - Njala ya Nkhumba Zonse
Kodi ndinu cuckoo wa carbu? Ndiloleni, ndikuloleni ndikudziwitse abwenzi anu atsopano: quinoa, mpunga wofiira, oat, ndi chimanga. Zakudya zimenezi zimaonedwa kuti ndi mbewu zonse (zosasokonezeka ndi carbs zoyengedwa bwino, zomwe zimakhala zosiyana ndi zakudya zopsereza mafuta), ndipo kuziwotcha zimayaka mafuta anu ndi makasu oyenera kwambiri komanso ovuta kwambiri. Ndilo "gawo lovuta" lomwe limathandizira kutentha mafuta: 1) Ma carb complex amaphuka pang'onopang'ono kusiyana ndi mitundu yosiyanasiyana, kutanthauza kuti mphamvu zanu sizingatheke, ndipo 2) Zimapangitsa kuti insulini ikhale yosasunthika, zomwe ziri bwino chifukwa chakuti spules spikes imalimbikitsa thupi lanu kuti likhalebe mafuta. Nyamuka ndi kuyaka ndi kutentha mafuta ndi imodzi mwa maphikidwe athu ochepa, mbale yotchedwa oatmeal .
5 - Madzi okoma
Ngati quinoa ndi mnzanu wapamtima wapamtima, yogurt ayenera kulowa mkati mwachiwiri. Zakudya za mkaka zili ndi mapuloteni ndi calcium, zomwe zimathandiza kuti minofu yanu ikhale yopanda phokoso komanso kulimbikitsa kulemera kwa thupi. Nkhani ina yokhudzana ndi mkaka: Maphunziro amasonyeza kuti magulu awiri a ophunzira pa zakudya zochepa kwambiri, gulu lomwe linaphatikizapo mkaka m'madyerero awo linatayika kwambiri kuposa gulu la mkaka. Ndipo, ngati kuti mukusowa zifukwa zowonjezera mkaka wa mkaka, kafukufuku amasonyeza kuti ma probiotic omwe amapezeka mu mkaka wolimbana ndi mkaka mafuta.
Mkaka ukhoza kuwopsya chifukwa nthawi zambiri umakhala ndi mafuta, koma sivuta kumamatira ku mafuta opanda mkaka, mkaka, ndi tchizi. Pali njira zambiri zokondweretsa kunja uko.
6 - Kukonzekera kwa Mpesa Wofiira (ndi Vinyo)
Monga ngati tikufunikira chifukwa china chomwa vinyo wofiira. Ndasunga zabwino zotsalira: Kafukufuku waposachedwapa amasonyeza kuti vinyo wofiira (kuchokera ku zokolola zomwe zimapezeka mumtundu winawake wa mphesa) zingathandize thupi lanu kumenyana ndi mafuta. Kafukufukuyu adapeza kuti anthu omwe amadya zakudya zamtengo wapatali sanawonjezere mafuta ochepa pamene ankadya mphesa za Muscadine. Momwemonso, gulu lomwe linadya zakudya zamtengo wapatali koma silinadye mphesa zofiirazo zinapeza kuchuluka kwa mafuta omwe angayembekezere pogwiritsa ntchito zakudya zawo. Zotsatirazi zimatchulidwa makamaka ku chinachake chotchedwa ellagic acid, chigawo chopezeka mu mphesa za Muscadine. Mphesa ya Muscadine imakula makamaka kumpoto chakum'mawa kwa United States, ndipo amagwiritsidwa ntchito kupanga vinyo wina wa ku America. Achangu!
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!