Kodi tingachotse bwanji mafuta ndi kutupa?

Kodi tingachotse bwanji mafuta ndi kutupa?

Zolinga zazikulu zowonjezera mphamvu, kuchepetsa kutupa ndi mavuto a m'mimba, ndi kutaya mafuta kungatheke mwa kudya zakudya zambiri za fiber, kumwa tiyi, ndi kuchita masewera olimbitsa thupi pang'ono kwa mphindi 30 masiku asanu pa sabata, malinga ndi Insider.

Kumanga Minofu

Ndikwabwino kukhalabe wokangalika komanso wopatsa mphamvu, koma muyeneranso kuchita masewera olimbitsa thupi kuti muchepetse mafuta ndikusunga minofu, atero a Clarissa Lenher, katswiri wazaumoyo komanso thanzi lamatumbo, ponena kuti "kukhala ndi minofu yambiri kungayambitse kuchuluka kwa kagayidwe kachakudya pa nthawi ya mimba. "Kupumula, komwe kumathandizira kutaya mafuta."

Vitamini D ndi chakudya

Kuchokera pamalingaliro amphamvu, Lehnherr adalimbikitsa kuyang'ana kuchuluka kwa vitamini D ndikusatsika kwambiri, chifukwa zitha kukhala vuto, makamaka m'miyezi yozizira. Kudya kwambiri, makamaka chakudya chamafuta ambiri, kumathanso kulimbikitsa mphamvu, Lehnherr anafotokoza.

Mapuloteni ufa

Leinherr anafotokoza kuti ufa wa mapuloteni ungayambitse vuto la m'mimba kwa ena, ponena kuti chakudya cham'mawa, mukhoza kukonzekera smoothie yokhala ndi mkaka wa amondi, ufa wa mapuloteni, khofi, ndi theka la nthochi.

Leinherr anatsindika kuti ndizopindulitsa kudya zomanga thupi tsiku lonse, ponena kuti, "Mapuloteni ndi ofunikira kuthandizira miyeso ya mphamvu ndipo angakuthandizeni kuti mukhale okhutira komanso okhutira, zomwe zingachepetse chilakolako chofuna kudya ndi shuga, zomwe zonsezi, zikagwiritsidwa ntchito mopitirira muyeso; "Zimapangitsa kutaya mafuta kukhala kovuta kwambiri."

Onjezani CHIKWANGWANI pang'onopang'ono

Lenherr adalimbikitsa kuwonjezera masamba, zipatso ndi mbewu za chia ku smoothie yanu yam'mawa kuti muwonjezere kuchuluka kwa ulusi, koma ndikofunikira kuti muwonjezere kuchuluka kwa fiber pang'onopang'ono, chifukwa kuchita izi mwachangu nthawi zina kumatha kuyambitsa kutupa.

Iye anati: “Ngati matenda otupa akhudzana ndi kudzimbidwa, munthu angafune kuwonjezera madyedwe ake a ulusi kuti athandizire kuchulukirachulukira kwa matumbo, zomwe zingathandize kuchepetsa kutupa.” Komanso, “ulusi umapangitsa munthu kumva kuti wakhuta. nthawi yotalikirapo, yomwe ingathandize kuchepetsa thupi.” “.

Anti-inflammatory ndi antioxidants

Kuonjezera zipatso ndi ndiwo zamasamba ku smoothie yanu yam'mawa kudzapatsanso thupi ndi ma polyphenols owonjezera kuti apititse patsogolo thanzi la m'matumbo, monga ma polyphenols amachita ngati antioxidants ndikulimbana ndi ma radicals aulere okhudzana ndi zotupa monga khansa.

Fiber muzakudya zilizonse

Pa nthawi ya nkhomaliro, Lenherr akulangiza kudya magawo awiri a mkate wopanda gilateni ndi mapeyala, tuna, ndi tsabola.Kuti muonjezere ulusi, yesani kuwaza njere kapena mtedza, kuwonjezera pa kudya buledi wa tirigu. Ananenanso kuti kuwonjezera saladi yam'mbali, yomwe ili ndi masamba a masamba ndi tsabola, kumawonjezera ulusi ndikupatsanso zakudya zambiri. Mukhozanso kudya zipatso zokhala ndi ulusi wambiri monga kiwi, makeke ampunga, kapena oatcakes kuti mukhale ndi fiber zambiri.

Lenherr anachenjeza kuti asadye zakudya zopatsa mphamvu zambiri, monga batala wa mtedza, chifukwa zimakhudza kuchuluka kwa mafuta otayika, ndipo adazindikira kuti yogati ndiyo njira yabwino chifukwa "ili ndi mapuloteni ambiri komanso zipatso zimatha kuwonjezeredwa kuti zipereke zambiri. zinthu zothandiza m'thupi. "

Tiyi yazitsamba

Leinherr anafotokoza kuti tiyi wa zitsamba angathandize ndi chimbudzi, choncho akhoza kudyedwa pambuyo pa chakudya chamadzulo chokhala ndi chifuwa cha nkhuku ndi bowa ndi nyemba zobiriwira, zokhala ndi cheddar tchizi.

Leinherr ananena kuti ndi chakudya cholimba chomwe chili ndi mapuloteni ambiri, koma kuwonjezera chakudya chamafuta ambiri monga mbatata kapena mpunga wabulauni kungapereke mphamvu zambiri.

Maulosi a horoscope a Maguy Farah a chaka cha 2023