Momwe Mungasungunulire Mafuta a Butt Munthawi Yaifupi? Njira Zothandiza Kwambiri

Chimodzi mwa madera athu omwe amakonda kudzoza mafuta ndi m'chiuno ndi m'chiuno. Mafuta a m'derali amakhala ouma kwambiri kuposa ziwalo zina za thupi ndipo sasowa mosavuta. 

Kudya kokha sikungakhale kokwanira pakuchepetsa thupi. zakudya zanu masewera olimbitsa thupi a chiuno iyenera kuthandizidwa ndi

Sungunulani mafuta a m'chiuno Mukufuna kudziwa china choti muchite? Tiyambire ndiye…

Kodi mafuta a m'chiuno amayambitsa chiyani?

Moyo wongokhala, kusalinganiza kwa mahomoni kapena chibadwa kumapangitsa kuti mafuta achuluke m'chiuno.

Momwe Mungasungunulire Mafuta mu Matako?

kukhala ndi zakudya zopatsa thanzi

Kusungunuka mafuta m'dera la m'chiuno chifukwa zakudya muyenera. Mwanjira imeneyi, mudzachotsa mafuta ena owonjezera m'thupi lanu pamodzi ndi mafuta a m'chiuno.

Idyani masamba osaphika ndi zipatso komanso kumwa tiyi wamasamba monga tiyi wobiriwira. Pewani zakudya za shuga ndi zamchere, zakudya zokazinga, sosi monga ketchup, mayonesi, zakudya ndi zakumwa.

madzi okwanira

Njira yabwino yochotsera poizoni ndikufulumizitsa metabolism kumwa madzigalimoto. Kusungunula mafuta m'chiuno Mutha kumwa mpaka malita atatu amadzi patsiku.

Yambani tsiku lanu ndi madzi a mandimu

Madzi a mandimu Ndiwowotcha mafuta abwino. Ngakhale kuti vitamini C mu mandimu imalimbitsa chitetezo cha mthupi, imachotsa ma free radicals ovulaza m'thupi. Imathandizira metabolism.

Onjezerani madzi a theka la mandimu ku kapu ya madzi. Mukhoza kuwonjezera supuni ya tiyi ya uchi ngati mukuwona kuti ndi yowawa kwambiri.

kwa apulo cider viniga

Apple cider vinigaZotsatira zake pakuchepetsa ndi kuwotcha mafuta zatsimikiziridwa ndi maphunziro ambiri. 

Kumwa viniga wa apulo cider si kwa iwo omwe ali ndi vuto la asidi. Kusungunula mafuta m'chiuno Gwiritsani ntchito apulo cider viniga posankha imodzi mwa njira ziwirizi.

• Onjezerani supuni ya tiyi ya apulo cider viniga ku kapu ya madzi otentha. Mukhozanso kuwonjezera supuni ya tiyi ya uchi. Sakanizani bwino ndikumwa chinthu choyamba m'mawa.
• Njira ina ndi yoviika supuni ziwiri za mbewu za fenugreek mu kapu yamadzi usiku wonse. Kupsyinjika m'mawa, kuwonjezera apulo cider viniga kumwa.

Gwiritsani ntchito mchere wa m'nyanja

Kudzimbidwa Ndipo kodi mukudziwa kuti kuchedwetsa chimbudzi kumasokoneza kugwira ntchito kwabwino kwa maselo ndi ziwalo ndikupangitsa kulemera? Kuti muchepetse chimbudzi ndikufulumizitsa kagayidwe, muyenera kuyeretsa matumbo akulu.

kuyeretsa matumbo Mutha kugwiritsa ntchito mchere wa m'nyanja Michere yomwe ili mumchere wa m'nyanja imakhala ngati mankhwala ofewetsa thukuta, imatsuka m'matumbo ndikuwongolera chimbudzi. Konzani njira yothetsera mchere wa m'nyanja posankha imodzi mwa njira ziwirizi;

• Onjezerani supuni ziwiri za tiyi za mchere wosayengedwa m'nyanja ku kapu ya madzi ofunda. Choyamba m'mawa.
• Njira ina ndikuwonjezera madzi a theka la mandimu m'madzi omwe mwawonjezera mchere wa m'nyanja ndikumwa pamimba yopanda kanthu.
• Kwa tsiku lililonse kwa sabata.

Idyani mafuta abwino

Sikuti mafuta onse ali opanda thanzi. Mafuta athanzi amathandiza ziwalo zosiyanasiyana ndi machitidwe am'thupi kugwira ntchito moyenera. Ma anti-inflammatory properties amachepetsa chiopsezo cha kutupa kunenepa kwambiri.

batalama amondi, walnuts, mbewu za fulakesi, mbewu za chia, mafuta a azitona ndi dzungu mbewu ndi magwero a mafuta abwino. Adyeni pang'onopang'ono chifukwa kudya kwambiri kumavulaza kwambiri kuposa zabwino.

kudya wathanzi

Sungani furiji yanu ndi khitchini yanu ndi zakudya zathanzi monga masamba, zipatso, zitsamba, zonunkhira, mafuta athanzi, mkaka wathunthu, yogati yamafuta ambiri, ndi zomanga thupi zowonda. Musakhale ndi zakudya zosinthidwa monga salami, soseji ndi zakudya zozizira m'nyumba mwanu.

kwa tiyi wobiriwira

Tiyi wobiriwiraAntioxidants amathandizira kuchotsa poizoni ndikufulumizitsa kagayidwe kake. Tiyi wobiriwira ali ndi epigallocatechin gallate (EGCG), antioxidant wamphamvu yomwe imathandizira kagayidwe kachakudya, imapereka kukhuta komanso kukuthandizani kuti mukhale ndi mphamvu tsiku lonse.

Imwani makapu 4-5 a tiyi wobiriwira patsiku.

Chepetsani kudya

Tonse timakonda kudya zokhwasula-khwasula. Monga zokhwasula-khwasula, timatembenukira ku zakudya zopatsa mphamvu kwambiri monga tchipisi, zophika mkate, chokoleti.

Lingaliraninso zokhwasula-khwasula zomwe mumakonda. Mkhaka, kaloti, madzi ongofinyidwa kumene, pichesi Idyani zokhwasula-khwasula zotsika kwambiri ngati Komanso, pewani zokhwasula-khwasula usiku.

mupumule bwino

Kupumula kumateteza thupi kuti lisagwe. Ngati simupumula mokwanira, minofu yanu singakhale ndi moyo pakutha kwa tsiku ndi tsiku. Kusowa tulo Imachepetsa kagayidwe kachakudya ndipo imayambitsa mafuta ochulukirapo m'munsi mwa thupi.

Muzigona maola 7-8 usiku. Idyani chakudya chamadzulo osachepera maola awiri musanagone.

Chitani masewera olimbitsa thupi

Nazi zina zolimbitsa thupi zomwe mungachite kunyumba. Pamene mukuchita izi, chitani osachepera 3 seti za 15 kubwereza, kupuma kwa masekondi 30 pakati pa seti iliyonse ndikupuma. 

kuwoloka

• Imani molunjika ndi mapazi anu motalikirana ndi mapewa. Ikani mikono yanu m'mbali mwanu. Manja anu ayang'ana pansi.
• Kwezani mwendo wanu wakumanja kumanzere. Panthawi imodzimodziyo, bweretsani dzanja lanu lakumanzere pafupi ndi phazi lanu lamanja ngati mukuyesera kuligwira.
• Tsopano ndi kukhota kwa mwendo wakumanzere. Bwerezani kayendedwe kofanana ndi mwendo wanu wakumanzere.

kukankha mmbuyo

• Sungani manja anu pansi ndi manja anu motalikirana ndi mapewa.
• Kwezani mwendo wanu wakumanja ndikuutambasulira mmbuyo ndi zala zanu zolozera kunja ndikukankha.
• Bweretsani mwendo wanu wakumanja pansi. Tsopano ndi kukhota kwa mwendo wakumanzere. Bwerezani kayendedwe kofanana ndi mwendo wanu wakumanzere..