Pamene ikufika nthawi yoti mutaya mapaundi owonjezera, munthu aliyense akudzifunsa yekha momwe angachitire izi? Pachifukwa ichi, m'pofunika kuonjezera kuchuluka kwa zakudya zomwe zimadya, zomwe zili ndi zakudya zambiri. Zoterezi zimathandiza kuchepetsa chilakolako cha chakudya ndikufulumizitsa kagayidwe kameneka. Amathandizira ntchito ya chiwindi, kutentha mafuta, motero amathandiza kuchepetsa thupi. Taonani zakudya zomwe zimathandiza kuchepa thupi.
Zipatso zolemetsa
- Thandizo lochepetsa kulemera kwa mapeyala ndi maapulo. Iwo ali olemera mu pectin, iwo amadzaza mmimba bwino, kuchititsa kumverera kwachisomo. Ndibwino kuti mupange zakudya zowonjezera ndipo muli ndi mchere komanso mavitamini oyenera.
- Nthomba zimakhala ndi mawerengero ang'onoang'ono a zakudya komanso zakudya zambiri.
- Ginger mumapangidwa ndi chinthu chomwe chimathandiza kuchotsa slags ku thupi, kuyang'anira metabolism ndi normalizes digestion. Muzu wa ginger umachulukitsa kugawidwa kwa magazi m'mimba ndipo umathandiza kusungunuka kwake, motero kumachepetsa chimbudzi cha chakudya. Kuthamanga kwa metabolism kumathandiza kutaya makilogalamu ofulumira.
- Zipatso zam'mphesa, komanso juisi zomwe zimachokera kumathandiza kuchepetsa insulini, zomwe zimadetsa njala. Ngati katatu patsiku, mutadya kudya theka la zipatso zam'mimba kapena kumwa 150 ml ya madzi, ndiye patapita masabata angapo kulemera kwake kudzachepera makilogalamu awiri.
- Zimathandizira kuyamwa kwa nkhuyu, popeza ili ndi zinthu zambiri zothandiza ballast. Zokwanira kudya zidutswa zingapo kuti muchotse njala. Mu nkhuyu mulibe mafuta ndi zakudya zochepa. Ndi zabwino kuwonjezera nkhuyu mueses.
Zamasamba zolemetsa
- Ndibwino kuyambitsa chakudya ndi kolifulawa zokhala ndi mandimu. Zomera zimakhala ndi zowonjezereka, palikumverera kokhala mopanda mafuta owonjezera. Potero, mukhala ndi malo ochepetsetsa okhudzana ndi zakudya zokhudzana ndi kalori.
- Tsabola wokoma ndi mankhwala omwe ali ndi carotene, vitamini C ndi zina zambiri zothandiza. Ndi zokoma komanso zotsika kwambiri.
- Ndibwino kuti mumaphatikize maolivi omwe mumadya mukamadwala, chifukwa amathandiza kuchotsa madzi ochulukirapo.
- Amathandizira kuchepetsa msuzi wozizira, chifukwa amakakamiza thupi kugwiritsira ntchito makilogalamu. Thupi limayenera kudula ma calories kuti liwotchedwe chakudya, ndiyeno kuchimba. Komanso kulimbikitsa kulemera kwa masamba soups, purees, kuphatikizapo kabichi. Fiber, yomwe imapezeka mu kabichi, imalimbikitsa khungu la cholesterol m'thupi.
- Nkhuta zimathamanga komanso zimapangitsa kuti thupi likhale ndi thupi, ndipo limathandiza kuchepetsa mafuta m'thupi. Koma musadye kwambiri, popeza ili ndi makilogalamu ambiri. Ndikwanira kudya 10-12 mtedza pa tsiku.
Zina mwa zinthu zolemetsa
- Thandizo lothandizira kulemera kwa phosphorous. Ndi nsomba ndi nsomba. Nsomba sizongokhala zosawerengeka kwambiri ndi zinthu ndi zidulo, koma zimapangidwanso mosavuta, popanda kuwonjezera mafuta owonjezera.
- Zakudya zokometsera zokometsera zimakhala zodabwitsa kwambiri kutentha mafuta. Zingakhale zosiyana ndi tsabola, horseradish, mpiru, etc. Kupititsa patsogolo kulemera kwa zolemetsa, chifukwa kumachepetsa mphamvu yopanga mphamvu m'thupi ndi mafuta owonjezera. Pa nthawi yomweyo, insulin imachepa.
- Pewani mankhwala olemera omwe ali ndi puloteni mosavuta. Malo ogulitsira mafuta ochepa kwambiri ndi kanyumba tchizi. Pamene mukudya mapuloteni, thupi limadya makilogalamu ambiri, mochuluka kuposa kudyetsa chakudya ndi mafuta. Ndipo calcium, yomwe imalowa m'thupi, imatulutsa mahomoni omwe amachititsa kuti mafuta aziyaka.
- Mu mtedza wa pine, zambiri za pinoleniki, zomwe zimathandiza kuchepetsa kudya. Komanso, ali ndi mapuloteni ambiri odzaza. Mtedza uwu ndi wabwino kwambiri m'masamba a masamba.
- Amondi ali ndi mavitamini, phosphorous, calcium, iron, fibre ndi mafuta acids. Gawo la mafuta omwe ali mumchere wa amondi amachotsedwa m'thupi popanda kugawanika ndi kupatukana. Izi zimathandiza kuchepetsa kulemera. Magalamu 30 okha a mtedza tsiku lililonse amaonetsetsa kuti maselo amatha kuchepa, ndipo chiwerengero cha lipids chifupika.
- Ndi bwino kutaya thupi pamene mukumwa tiyi. M'mawonekedwe ake, pali zinthu zomwe zimayatsa mafuta.
Zomwe mumasankha, zimadalira kukoma kwanu. Chinthu chachikulu - kufuna kulemera!