Njira zinayi zosavuta zomwe zingathandize kuwotcha mafuta am'mimba

Pali njira zinayi zosavuta zomwe zingathandize kuwotcha mafuta am'mimba:

Chenjerani ndi chakudya chofulumira

Zakudya zopatsa thanzi komanso shuga woyengedwa zimathandizira kwambiri pakusunga kwathu mafuta am'mimba.

Choncho yesani kuchepetsa shuga wopezeka mu makeke, maswiti, masikono, chokoleti, zakumwa zoziziritsa kukhosi, chimanga cham'mawa, yogati, ndi zina zotero.

Shuga waulere amapezekanso mwachibadwa mu uchi, madzi a zipatso osatsekemera, masamba a masamba ndi ma smoothies.

Dr. Brian Fisher akulangiza kuti muzipeza zosakwana magalamu a 30 a shuga waulere tsiku lililonse. Adafotokoza kuti: "Ndikoyenera kukumbukira kuti izi ndiye kuchuluka kwake osati kuchuluka koyenera."

Idyani mafuta abwino

Dokotala waluso adalangizanso kuti athetse njala ndikuchepetsa ma spikes a insulin ndi zisankho zabwino zama protein.

Pewani ma hamburgers amafuta ambiri, nyama yankhumba ndi soseji wothira mafuta m’malo mwa nsomba, nyama yowonda, monga turkey kapena nkhuku, nyemba ndi mazira osaphika.”

"Kudya mafuta athanzi monga mafuta owonjezera a azitona, mapeyala ndi walnuts amatha kupindulitsa insulini, mabakiteriya am'matumbo, mahomoni ndi kuwongolera kulemera," adawonjezera.

Masewera ndi kuyenda

Kutaya mafuta a visceral m'mimba kumabwera ndi zakudya zopatsa thanzi komanso kulimbitsa thupi.

Kafukufuku wapeza kuti maphunziro apamwamba kwambiri (omwe amadziwikanso kuti HIIT) ndi njira yabwino kwambiri yochepetsera mafuta a visceral.

Zimathandizanso kukulitsa chidwi chanu cha insulin. HIIT imaphatikizapo kuchita masewera olimbitsa thupi pang'ono pang'onopang'ono ndi nthawi yochepa yochira. "

Khalani kutali ndi mowa

"Mowa umakupangitsani kulemera m'chiuno mwanu osazindikira," adatero Dr. Fisher.

Ndikosavuta kudya mazana, kapena masauzande, a zopatsa mphamvu zamadzimadzi. Kuchuluka kwa mowa kumawononganso chiwindi

Akuti mafuta ochulukira m'mimba amatha kuwonjezera chiopsezo cha matenda a shuga amtundu wa 2, matenda amtima, khansa ya m'mawere, khansa ya m'matumbo ndi matenda a Alzheimer's.

Chitetezo ku matenda a mtima mwa njira izi