Ngati mukufuna kuchotsa mapaundi owonjezera, mukudziwa - kutaya thupi, ndibwino kuti mudye. Chofunika koposa, nchiyani chomwe chimatsimikizira kulemera kwake, ndipo ichi ndi metabolism. Mthemabolism imakhudzidwa ndi zifukwa zosiyanasiyana. Palibe kukayika kuti ngati palibe, ndiye kuti palibe "chosinthana" mu thupi. Makamaka ayenera kulipidwa pa zomwe mumadya. Ganizirani mankhwala othandiza kuchepetsa kulemera.
Kodi ndi zinthu ziti zomwe zimapangitsa kuti thupi likhale lolemera?
Pofuna kutaya thupi, ndibwino kuti mukhale ndi mazira omwe mumadya omwe amapatsa mapuloteni okwanira omwe amafunikira kuti thupi likhale lolimba. Koma ziyenera kudziwika kuti yolk ndi mafuta, kotero musadye oposa yolk pa tsiku, mapuloteni sagwiritsidwa ntchito.
Kutaya katundu wothandiza ndi nsomba ndi nsomba. Ndipo ndikulimbikitsidwa kugwiritsa ntchito mitundu ya mafuta a nsomba, popeza ili ndi zofunika kuti thupi likhale ndi mafuta omega-3. Kuonjezera apo, zidulozi zimathandiza kuti khungu, tsitsi, misomali zikhale zachibadwa, ndizofunika kwambiri pamene munthu akukula. Muyenera kudziwa kuti zakudya izi zikulimbikitsidwa kuti zigwiritsidwe ntchito pazinja, zophika kapena zokaphika.
Muyenera kukana phala. Khola la oat ndi buckwheat ndi lothandiza kwambiri kuti mutaya thupi. Chinthu chachikulu pakuphika phala sikuyenera kuwonjezera, musati muwonjezere shuga ndi batala. Chowonadi ndi chakuti mbewu zimakhala ndi mchere wochuluka kwambiri, ndipo zimapangitsa kuti kuwonjezereka msanga ndi kusungira kumverera kwachisomo kwa nthawi yaitali. Zida zamtunduwu zimakhudza kwambiri njira yogaya chakudya.
Mukasankha mankhwala ogula, musaiwale za azitona zabwino. Iwo ali odyetsa kwambiri ndipo samasunga madzi mu thupi, mosiyana ndi azitona. Komanso simungathe kuchita popanda mankhwala ogulitsa mkaka. Iyi ndi yogurt, kanyumba kakang'ono ka mafuta. Mu curd, calcium yokwanira ndi mapuloteni, ndipo mankhwalawa ndi otsika kwambiri.
Zothandiza pothandiza kulemera ndi bowa. Muzimasuka kudya makapu 0,5 a bowa tsiku limodzi. Amapereka thupi la selenium ndi folic acid. Zimathandiza kuti mimba ifike mwamsanga, ndipo izi zimatanthawuza zambiri kwa iwo amene akufuna kuchotsa mafuta owonjezera.
Zida zina zomwe zimathandiza kuchepetsa kulemera
Pofuna kutaya thupi, mankhwala abwino ndi maapulo. Amagwirizanitsidwa bwino ndi zinthu zina zambiri. Maapulo ali ndi antioxidants, mavitamini, ndi kuyeretsa m'matumbo. Amayi ambiri amagwiritsa ntchito kulemera kwa tsiku pa maapulo. Ndibwino kuti musadye maapulo okoma. Mafupa ali ndi zinthu zambiri zothandiza, ngakhale pali zowonjezera zambiri mmenemo, koma phula losungira mu saladi silidzapweteka. Ndipotu chinthu chofunika kwambiri ndikuti kuti muchepetse thupi, musamavulaze thupi lanu.
Ndibwino kuti muzindikire mankhwala othandiza omwe amachokera ku vitamini A - kaloti. Chida ichi sichiwonjezera ma calories owonjezera ku thupi. Kaloti zowonongeka ndi mafuta a masamba zimapatsa thupi lanu mavitamini oyenera.
Kabichi (ya mtundu uliwonse) ili ndi zida zambiri. Kabichi amaonedwa kuti ndi chinthu chofunika kwambiri cholemetsa. Komanso, kabichi ali ndi ascorbic asidi. Zothandiza makamaka kulemera ndizo mitundu monga kolifulawa, broccoli - ziri ndi zochepa zowonjezera. Komanso amalimbikitsa mafuta otentha tsabola wokoma. Lili ndi carotene ndi ascorbic asidi. Ndikokwanira kudya tsabola imodzi yokoma tsiku, ndipo mumapereka thupi ndi zinthu izi ndi theka, kuchokera pa mlingo wa tsiku ndi tsiku.
Walnuts sangawonongeke ndi mankhwala omwe amachititsa kulemera kwa thupi - chakudya chawo chapamwamba kwambiri. Zili ndi mavitamini, vitamini E, mafuta, mapuloteni, ndizoyeretsa bwino. Chifukwa chaichi, ndi bwino kudya katatu pa tsiku.
Musaiwale za zipatso ndi zipatso. Iwo ali ndi zinthu zambiri zothandiza zomwe ziri zofunika kwa munthu. Makamaka pamene kutaya thupi, ndibwino kuti mukhale ndi vwende mu zakudya zanu. Ma caloric okhala ndi mavwende ndi ochepa, ali ndi mitsempha yambiri, yomwe imakhala ndi mavitamini ambiri, omwe amalephera kulemera, amathandiza thanzi laumunthu. Mavwende ndi 92% madzi, kutanthauza kuti akhoza "kuchepetsa" chilakolako.
Kumwa mowa ndi madzi abwino kwambiri kapena amchere, popanda mpweya. Tiyi yobiriwira imatengedwa kuti ndi mankhwala abwino kwambiri chifukwa chotsitsa mapaundi owonjezera. Chowonadi ndi chakuti kuti tiyi iyi idye, thupi liyenera kugwiritsa ntchito makilogalamu 60. Komanso, ali ndi mavitamini ochuluka, amachititsa kuti thupi lizikhala ndi mafuta ambiri, limathamanga kwambiri m'magazi, limathandiza kuchepa.