Koma, ngakhale zili zonsezi, kodi muli ndi mapaundi owonjezera? Musataye mtima ndipo musataye mtima chifukwa cha zakudya zabwino. Kusintha kwazing'ono khumizi mu chakudya kudzathandiza kuchotsa mafuta m'chiuno popanda njala, kukwiya komanso zotsatira zina za "zodabwitsa" zakudya. Lowani nawo masabata awiri mpaka awiri musanakwatirane ndi kulonjeza: mungakonde zotsatira zake, ndipo njira zowonongeka sizidzatenga nthawi yaitali!
Njira: Idyani Selasilo
Mafuta owonjezera si chinthu chokha chimene chimapangitsa kuti mimba yako ivule: pafupifupi 80% ya ife tikulimbana ndi kudzimbidwa. Mwamwayi, vuto ili liri ndi yankho losavuta. Pitirizani kugwiritsa ntchito mchere wosungunuka, umene umapezeka m'maapulo, citrus, nyemba. Pothirira madzi, amasandulika kukhala chinthu chamtundu wa gel osakaniza minofu ya chifuwa, amachititsa kuti ayambe kugwedezeka komanso m'malo mwake asokoneze zinyalalazo.
Njira: kulemera ndi vitamini C
Panthawi yophunzitsidwa komanso njira zothandizira kuchepetsa thupi, vitamini S imachepetsa mafuta otentha ndi 25%. Vitamini C imathandiza kupanga carnitine, amino acid yomwe imathandizanso kutembenuka kwa mafuta kukhala mphamvu. Ngati carnitine sikwanira m'thupi lanu, thupi limagwiritsa ntchito chakudya kapena mapuloteni monga mafuta. Choncho cholinga cha 10 mg wa vitamini C patsiku. Ndalamayi ili mu zipatso zazikulu 10 za sitiroberi, tsabola wofiira wofiira, lalikulu lalanje kapena 1 chikho cha broccoli.
Njira: onjezerani mabakiteriya abwino
Yoghurts ndi yogurt zili ndi ma probiotics, omwe alipo m'thupi la munthu aliyense. Ngati muli ndi kulemera kwakukulu, mwinamwake mulibe mabakiteriya okwanira, chifukwa cha thupi lomwe limamatira kuchokera ku zakudya zowonjezera. Kupeza ma probiotics ambiri, mumayesetsa kuchulukitsa mabakiteriya.
Njira: samayiwala za mowa
Inde, osati kwanthawizonse (tidzakhala akudziwika). Komabe, kusokoneza maphwando achiwerewere ndi abwenzi, mungathe kuona momwe izi zimakhudzira thanzi! Kufuna kudya ndi kulemera (zakumwa zakumwa zoledzeretsa zimachokera ku zotengera zopanda kanthu), komanso chifukwa cha kugona ... Ndipo, monga mukudziwira, kusowa tulo kungagwirizanenso ndi kulemera kolemera.
Njira: Dulani chidutswa cha avokosi
Zipatsozi zili ndi potaziyamu, zomwe zimathandiza kuchotsa sodium yochulukirapo komanso kuchotsa kunyada chifukwa cha kusungidwa kwa madzi. Mchere uwu mu 30 g wa avocado ndi 6% kuposa momwe alili ndi nthochi. Ndipo mafuta ake wathanzi amachititsa kuti njala ikhale yowonjezereka komanso kumangokhalira kumverera bwino. Yesetsani kupanga salsa wa mango ndi thircado, yomwe ili yoyenera nkhuku kapena nsomba. Gawo limodzi la zipatso za avocado limadulidwa, ndipo sakanizani 1/4 chikho cha mango, supuni imodzi ya mandimu, cilantro yatsopano ndi supuni 1 pansi jalapeno. Mukufuna kupeza mlingo wochuluka wa potaziyamu - perekani salsa ku avocado ndi nthochi: kotala chipatso chophatikiza ndi theka la nthochi, supuni 1 yokonongeka, anyezi ofanana ndi laimu. Nyengo ndi tsabola wakuda.
Njira: Limbikitsani mafuta oyaka
Chinthu chachilengedwe cha capsaicin chimapatsa tsabola yotentha kwambiri, ndipo muthandizira kudya zakudya zambiri ngakhale mu mpumulo. Ndipo izi zidzakhala zokwanira, zonunkhira pang'ono. Kafukufuku amasonyeza kuti mu chilipiro chaching'ono muli ndi mlingo wa capsaicin, womwe ukhoza kuwonjezera mphamvu yanu ya thupi m'nthaŵi yochepa kwambiri ndi 23%. Mu ntchito ina ya sayansi, anthu omwe adalandira chakudya chambiri asanayambe kudya pa kapule kapena osakaniza ndi madzi a phwetekere, ndiye amadya patsiku ndi makilogalamu oposa 6% ndipo sankaona kuti akusowa. Choncho, mugwiritsire ntchito chilime chophika mukakophika, komanso Thai, Indian, Latin American kuti mukhale ndi zakudya zokometsera zokometsetsa.
Njira: idyani zipatso za mchere
Mavitamini a Bromelain (mu chinangwa cha chinana) ndi papain (mu papaya) amathandiza chimbudzi, kuyambitsa kupasuka kwa mapuloteni kuchokera ku nyama, mkaka ndi nyemba, kuti chakudya chikhale bwino kwambiri ndipo simukukumana nazo.
Njira: yikani shuga
Zakudya zomwe zili ndi shuga zachilengedwe (zipatso, mkaka), zowonjezera ndi mapuloteni. Koma samayiwala za shuga woyengedwa: izo zingayambitse njala. Mukamagula zinthu, werengani chizindikiro. Ngati chimodzi mwazitsulo zoyambirira pa mndandanda ndi shuga, chokani ichi "chabwino" pa alumali.
Zokongoletsa ndi sipinachi nthawi zambiri
Ndipo kawirikawiri - zakudya zamagulu. Chikho cha sipinachi chili ndi makilogalamu 41 okha, omwe ndi ocheperapo kasanu kuposa kawerengedwe kake ka mpunga wofiira kapena mbewu zonse. Ndipo izi zimapangitsa sipinachi zabwino zokongoletsa mu masabata awiri apitawo asanakwatirane. Komabe, izi siziri zophweka komanso zotsika mtengo mankhwala. Ilinso ndi ma antioxidants oposa khumi ndi awiri omwe angakuthandizeni kuthana ndi mavuto, panthawi ino, tsoka, pafupifupi zosapeweka.
Yesani sipinachi yowonjezera ndi supuni 1 ya maolivi, tsabola wokoma wodulidwa ndi adyo, mafuta onunkhira. Kapena kuphika saladi ndi strawberries, anyezi wofiira odulidwa ndi angapo pecans.
Njira: kumwa khofi
Kapena tiyi. Zimakuthandizani kuti mukhale ochepa, chifukwa ali ndi caffeine. Zimatsimikizirika kuti mwa kupeza mlingo wa mankhwalawa mphindi 30 musanaphunzitsidwe, mutha kukhala wathanzi kwambiri komanso mwakhama. Komanso, caffeine imayambitsa chimbudzi.