Momwe Mungawotchere Mafuta M'thupi? Zakudya Zowotcha Mafuta ndi Zakumwa

Kunenepa kwambiri ndi limodzi mwamatenda ofunika kwambiri padziko lonse lapansi, motero anthu ambiri amayesetsa kuchepetsa mafuta ndi kuwonda.

Pali chisokonezo chochuluka mu ndondomeko ya kutaya mafuta. Pemphani "momwe amawotchera mafuta osungidwa m'thupi", "mafuta omwe amawotchedwa m'thupi amapita kuti", "zakudya zotani zomwe zimathandizira kuyaka mafuta", "zakumwa zoyaka mafuta ndi chiyani", "zowotcha mafuta amasamba ndi chiyani ” mayankho a mafunso anu…

Kodi Kutaya Mafuta Kumachitika Bwanji?

Mphamvu zochulukirapo - nthawi zambiri zopatsa mphamvu zochokera kumafuta kapena chakudya - zimasungidwa m'maselo amafuta. triglycerides kusungidwa mu mawonekedwe. Umu ndi momwe thupi lathu limasungira mphamvu pazosowa zathu zamtsogolo. Pakapita nthawi, mphamvu yowonjezerekayi imabweretsa mafuta ochulukirapo, omwe amatha kusokoneza thupi lathu komanso thanzi lathu.

Kuti tichepetse thupi, tiyenera kudya ma calories ochepa kuposa momwe timawotcha. Izi zimatchedwa "kupanga kuchepa kwa calorie".

Ngakhale zimasiyana kuchokera kwa munthu kupita kwa munthu, kuchepa kwa zopatsa mphamvu 500 patsiku ndikokwanira kuti muyambe ndi kutayika kwamafuta.

Pokhalabe ndi kuchepa kwa calorie kosasintha, mafuta amatulutsidwa kuchokera ku maselo amafuta ndikutumizidwa ku makina opangira mphamvu a maselo amthupi lathu otchedwa mitochondria. Apa, mafuta amathyoledwa kudzera m'njira zingapo kuti apange mphamvu.

Ngati kuchepa kwa kalori kukupitirirabe, mafuta osungira m'thupi mwathu adzapitiriza kugwiritsidwa ntchito monga mphamvu, zomwe zimapangitsa kuti mafuta achepetse thupi.

Zakudya ndi masewera olimbitsa thupi ndizofunikira

Awiri omwe amalimbikitsa kutaya mafuta zakudya ve masewera olimbitsa thupid.

Kuperewera kwa calorie kokwanira kumatsimikizira kuti mafuta amamasulidwa ku maselo amafuta ndikugwiritsidwa ntchito ngati mphamvu.

Kuchita masewera olimbitsa thupi kumalimbitsa ndondomekoyi mwa kuonjezera kutuluka kwa magazi ku minofu ndi maselo a mafuta, kutulutsa mafuta kuti agwiritsidwe ntchito mphamvu m'maselo a minofu mofulumira, ndikuwonjezera mphamvu zamagetsi.

Kuti muchepetse thupi, tikulimbikitsidwa kuchita masewera olimbitsa thupi pang'onopang'ono kwa mphindi 150-250 pa sabata, ndiye kuti, pafupifupi mphindi 5-30 zolimbitsa thupi masiku asanu pa sabata.

Kuti mupindule kwambiri, masewerawa ayenera kukhala ophatikizira kukana maphunziro kuti mukhalebe kapena kukulitsa minofu ndi masewera olimbitsa thupi kuti muwonjezere kuwotcha kwa calorie.

Zochita zolimbitsa thupi zodzitchinjiriza zimaphatikizira kukweza zolemera, zolimbitsa thupi zolimbitsa thupi, ndi magulu olimbikira. masewera olimbitsa thupi Zitsanzo ndikuthamanga, kupalasa njinga, kapena kugwiritsa ntchito makina ozungulira.

kuchepetsa kalori; Mukaphatikizidwa ndi zakudya zopatsa thanzi komanso pulogalamu yoyenera yochita masewera olimbitsa thupi, kutaya mafuta kumakhala kovuta kwambiri kusiyana ndi kudya kapena kuchita masewera olimbitsa thupi okha.

Kodi Mafuta Owotchedwa Amapita Kuti?

Pamene njira yotaya mafuta ikupita patsogolo, maselo amafuta amachepa kukula kwake ndipo kusintha kowoneka kwa thupi kumachitika.

Zotsatira za kutaya mafuta

Mafuta a m'thupi akaphwanyidwa kuti apange mphamvu kudzera m'njira zovuta m'maselo, zinthu ziwiri zazikulu zimatulutsidwa - carbon dioxide ndi madzi.

Mpweya wa carbon dioxide umatuluka pamene ukupuma ndipo umatulutsidwa kudzera m'madzi, mwachitsanzo, mkodzo, thukuta kapena mpweya wopuma. Kutulutsa kwazinthu izi kumakwera kwambiri panthawi yolimbitsa thupi chifukwa cha kupuma komanso thukuta.

Koyamba kutaya mafuta?

Kawirikawiri, anthu amafuna kuonda kuchokera pamimba, m'chiuno, ntchafu ndi matako.

Ngakhale zimanenedwa kuti sizingatheke kuonda m'madera ena, anthu ena amawonda mofulumira komanso m'madera ena kuposa ena.

Ma genetic ndi moyo amatenga gawo lofunikira pakugawa mafuta amthupi.

Kuwonjezera apo, ngati muli ndi mbiri ya kuchepa thupi ndi kulemera, mafuta a thupi akhoza kugawidwa mosiyana pakapita nthawi chifukwa cha kusintha kwa maselo a mafuta.

N’chifukwa chiyani kuchepetsa thupi n’kovuta?

Thupi likamadya kwambiri kuposa momwe limapsereza, maselo amafuta amawonjezeka kukula ndi kuchuluka kwake.

Tikataya mafuta, maselo omwewo amachepa kukula koma amakhalabe ofanana ndi chiwerengero. Choncho, chifukwa choyamba cha kusintha kwa thupi ndi kuchepetsa kukula, osati kuchuluka kwa maselo amafuta.

Izi zikutanthawuzanso kuti tikataya thupi, maselo amafuta amalimbikira ndipo amatha kukula mosavuta ngati palibe kuyesetsa kuti tichepetse thupi. Kafukufuku wina amasonyeza kuti ichi chikhoza kukhala chifukwa chimodzi chomwe kuchepetsa kulemera kumakhala kovuta kwa anthu ambiri.

Kodi Kutaya Mafuta Kumatenga Nthawi Yaitali Bwanji?

Malingana ndi kulemera kotani komwe kumatayika, nthawi ya ulendo wotaya mafuta imatha kusiyana kwambiri.

kuchepa thupi mwachangu, kuchepa kwa micronutrient, mutu, kutopaZingayambitse zovuta zosiyanasiyana, monga kutaya minofu ndi kusakhazikika kwa msambo.

Pachifukwa ichi, zimanenedwa kuti kulemera kuyenera kutayika pang'onopang'ono komanso pang'onopang'ono chifukwa cha kuyembekezera kuti kumakhala kokhazikika komanso kungalepheretse kulemera.

Mlingo woyembekezeka wa kuwonda umasiyana ndi momwe pulogalamu yochepetsera thupi ilili yolimba.

Kwa iwo omwe ali onenepa kwambiri kapena onenepa kwambiri, kuchepa kwa 6-5% ya kulemera kwa thupi koyambirira m'miyezi 10 yoyamba kungakhale kotheka ndi njira yowonjezereka ya moyo kuphatikizapo zakudya, masewera olimbitsa thupi ndi njira zamakhalidwe.

Zinthu zina zingapo zimakhudza kuchepa thupi, monga jenda, zaka, kuchepa kwa calorie, komanso kugona bwino. Komanso, mankhwala ena amatha kukhudza kulemera. Chifukwa chake, ndikofunikira kukaonana ndi akatswiri azachipatala musanayambe pulogalamu yotaya mafuta.

Zakudya Zowotcha Mafuta ndi Zakumwa

Nsomba Zamafuta

Nsomba zonenepa ndi zokoma komanso zathanzi modabwitsa. Salmon, hering'i, sardines, nsomba ya makerele ndi nsomba zina zamafuta zili ndi omega 3 fatty acids, zomwe zasonyezedwa kuti zimachepetsa kutupa ndi chiopsezo cha matenda a mtima. Kuphatikiza apo, omega-3 fatty acids amathandizira kutaya mafuta amthupi.

Pakafukufuku woyendetsedwa ndi milungu isanu ndi umodzi ya akuluakulu a 44, omwe adatenga mafuta owonjezera a nsomba adataya pafupifupi ma kilogalamu 0,5 amafuta ndipo adawona kuchepa kwa cortisol, timadzi timene timagwirizana ndi kusungirako mafuta.

Komanso nsomba ndi gwero labwino kwambiri la mapuloteni apamwamba kwambiri. Pamene mapuloteni amagayidwa, kumva kukhuta kumawonjezeka ndikuwonjezera kuchuluka kwa kagayidwe kachakudya kuposa kugaya mafuta kapena chakudya chamafuta.

Kuti muwonjezere kutaya mafuta ndi kuteteza thanzi la mtima, idyani nsomba zamafuta osachepera kawiri pa sabata.

Mafuta a MCT

Mafuta a MCT amapangidwa pochotsa ma MCT ku kokonati kapena mafuta a kanjedza. MCT imatanthawuza ma triglycerides apakati, mtundu wa mafuta omwe amapangidwa ndi metabolized poyerekeza ndi mafuta amtundu wautali omwe amapezeka muzakudya zambiri.

Chifukwa cha nthawi yochepa, ma MCTs amatengeka mwamsanga ndi thupi, amapita ku chiwindi ndipo amatha kugwiritsidwa ntchito nthawi yomweyo kuti akhale ndi mphamvu kapena kutembenuzidwa kukhala ketoni ngati mafuta ena. Ma triglycerides apakatikati awonetsedwa kuti amachulukitsa kagayidwe kachakudya m'maphunziro angapo.

Kuonjezera apo, MCTs imachepetsa njala ndikulimbikitsanso kusunga bwino minofu panthawi ya kulemera. 

khofi

Khofi ndi chimodzi mwa zakumwa zotchuka kwambiri padziko lapansi. Ndi gwero lalikulu la caffeine lomwe limapangitsa kuti munthu azisangalala komanso azigwira ntchito bwino m'maganizo ndi thupi. Kuphatikiza apo, zimathandizira kuwotcha mafuta.

Pakafukufuku wochepa wa anthu asanu ndi anayi, omwe adamwa caffeine ola limodzi asanachite masewera olimbitsa thupi adawotcha mafuta ochulukirapo kawiri ndipo adatha kuchita masewera olimbitsa thupi 17% kuposa gulu lopanda caffeine.

Kafukufuku wawonetsa kuti caffeine imachulukitsa kuchuluka kwa metabolic ndi 3-13%, kutengera kuchuluka komwe kumadyedwa komanso kuyankha kwamunthu. 

Pa kafukufuku wina, anthu amamwa 12 mg ya caffeine maola awiri aliwonse kwa maola 100. Achikulire abwino anawotcha pafupifupi 150 zopatsa mphamvu zina, ndipo akuluakulu onenepa anawotcha 79 owonjezera zopatsa mphamvu pa nthawi yophunzira.

Yesetsani 100-400mg patsiku kuti mutenge mafuta oyaka mafuta a caffeine omwe ali ndi zotsatira zina monga nkhawa kapena kusowa tulo. Izi ndi ndalama zomwe zimapezeka pafupifupi makapu 1-4 a khofi, kutengera mphamvu yake.

Dzira

Dzira Ndi chakudya chopatsa thanzi. Ndi chakudya chomwe chimapereka kuwonda. Kafukufuku wasonyeza kuti chakudya cham'mawa chokhala ndi mazira chimachepetsa njala ndikulimbikitsa kukhuta kwa nthawi yayitali mwa anthu onenepa kwambiri komanso onenepa kwambiri.

Mazira ndi gwero lalikulu la mapuloteni apamwamba kwambiri, omwe amachulukitsa kagayidwe kachakudya ndi 20-35% kwa maola angapo mutatha kudya, malinga ndi maphunziro angapo.

Chimodzi mwa zifukwa zomwe mazira amadzaza kwambiri ndi chifukwa cha kuwonjezereka kwa calorie kuwotcha komwe kumachitika panthawi ya mapuloteni.

Mafuta a Coconut

Mafuta a kokonatiKuphatikiza pakuthandizira kuchepa thupi, imakweza cholesterol "yabwino" ya HDL ndikuchepetsa triglycerides.

Pakafukufuku wina, amuna onenepa kwambiri omwe amawonjezera supuni 2 zamafuta a kokonati tsiku lililonse pazakudya zawo adataya pafupifupi 2.5 cm kuchokera m'chiuno mwawo osasintha zakudya kapena kuwonjezera zochitika zawo zolimbitsa thupi.

Mafuta omwe ali mumafuta a kokonati nthawi zambiri amakhala ndi MCTs omwe amalepheretsa chidwi komanso kuwotcha mafuta. Mosiyana ndi mafuta ambiri, mafuta a kokonati amakhalabe okhazikika pa kutentha kwakukulu ndipo ndi abwino kuphika kutentha kwakukulu.

Kugwiritsa ntchito supuni 2 zamafuta a kokonati tsiku lililonse kumathandizira kukulitsa kuyaka kwamafuta. Onetsetsani kuti muyambe ndi kuchuluka monga supuni ya tiyi ndikuwonjezera pang'onopang'ono kuti mupewe kusokonezeka kwa m'mimba.

Tiyi wobiriwira

Tiyi wobiriwiraNdi chakumwa chabwino kwambiri pa thanzi. Kafukufuku amasonyeza kuti zingathandize kuchepetsa chiopsezo cha matenda a mtima komanso kuteteza ku mitundu ina ya khansa. 

Tiyi wobiriwira ndiye gwero labwino kwambiri la antioxidant epigallocatechin gallate (EGCG), yomwe imathandiza kuwotcha mafuta ndikutaya mafuta am'mimba, kuphatikiza pakupereka kafeini wocheperako.

Pakafukufuku wa amuna athanzi 12, kuchuluka kwa mafuta oyaka pa njinga yamoto kunakwera ndi 17% mwa omwe amamwa tiyi wobiriwira, poyerekeza ndi omwe adatenga placebo.

Komano, maphunziro ena apeza kuti wobiriwira tiyi kapena wobiriwira tiyi Tingafinye ali pang'ono kapena alibe zotsatira pa kagayidwe kapena kuwonda. 

Poganizira kusiyana kwa zotsatira za kafukufuku, zotsatira za tiyi wobiriwira zimasiyana pakati pa munthu ndi munthu ndipo zingadalire kuchuluka kwa zomwe amadya.

Kumwa makapu anayi a tiyi wobiriwira tsiku lililonse kumapereka maubwino angapo athanzi, kuphatikiza kuwotcha zopatsa mphamvu.

Whey Protein

Whey mapuloteni Amadziwikanso kuti mapuloteni a whey, akaphatikizidwa ndi masewera olimbitsa thupi, amathandizira kukula kwa minofu ndikuthandizira kuteteza minofu pakuwonda.

Kuonjezera apo, mapuloteni a whey ndi othandiza kwambiri pochepetsa chilakolako cha chakudya kuposa mapuloteni ena. Izi zili choncho chifukwa zimalimbikitsanso kutulutsidwa kwa "mahomoni okhuta" monga PYY ndi GLP-1.

Pakafukufuku wina, amuna 22 amamwa zakumwa zomanga thupi zosiyanasiyana pamasiku anayi osiyana. Poyerekeza ndi zakumwa zina zamapuloteni, atatha kumwa chakumwa cha protein ya whey, njala yawo idatsika kwambiri ndipo amadya zopatsa mphamvu zochepa pa chakudya chotsatira.

Whey protein shake ndi chakudya chofulumira kapena chotupitsa chomwe chingalimbikitse kutaya mafuta ndikuthandizira kukonza thupi.

Apple Cider Vinegar

Apple cider viniga Ndi mankhwala achikhalidwe akale omwe ali ndi maubwino azaumoyo. Amachepetsa shuga m'magazi ndi insulini mwa odwala matenda ashuga.

Acetic acid, chigawo chachikulu cha apulo cider viniga, chapezeka kuti chimawonjezera kuwotcha mafuta ndikuchepetsa kusungidwa kwamafuta am'mimba m'maphunziro angapo a nyama.

Kugwiritsa ntchito apulo cider viniga kumathandiza kuchepetsa mafuta m'thupi. Yambani ndi supuni ya tiyi 1 patsiku yochepetsedwa ndi madzi ndikuwonjezera pang'onopang'ono mpaka supuni 1-2 patsiku kuti muchepetse kukhumudwa kwa m'mimba.

Tsabola wowawa

tsabola wowawalili ndi "capsicum," antioxidant wamphamvu yomwe ingachepetse kutupa ndikuthandizira kuteteza maselo kuti asawonongeke.

Kuphatikiza apo, kafukufuku akuwonetsa kuti tsabola wa chile, antioxidant wina wotchedwa capsaicin, angathandize kuwotcha mafuta pothandizira kukhuta komanso kupewa kudya kwambiri.

Kupenda kwakukulu kwa maphunziro 20 kunatsimikizira kuti kutenga capsaicin kumathandiza kuchepetsa chilakolako cha kudya ndipo kungathe kuonjezera chiwerengero cha ma calories omwe amawotchedwa ndi pafupifupi 50 calories patsiku.

Oolong Tea

tiyi oolongNdi chimodzi mwa zakumwa zopatsa thanzi. Tiyi wobiriwira ali ndi ubwino wathanzi.

Ndemanga ya kafukufuku angapo adawonetsa kuti kuphatikiza kwa makatekini ndi caffeine mu tiyi kungakuthandizeni kutentha pafupifupi 102 zopatsa mphamvu zowonjezera.

Maphunziro ang'onoang'ono mwa amuna ndi akazi akuwonetsa kuti kumwa tiyi wa oolong kumawonjezera kuchuluka kwa metabolic komanso kuchepa thupi. Kuphatikiza apo, kafukufuku wina adapeza kuti tiyi ya oolong imawotcha ma calories owirikiza kuposa tiyi wobiriwira.

Kudya makapu ochepa a tiyi wobiriwira, tiyi wa oolong, kapena kuphatikiza ziwirizi kumalimbikitsa kutaya kwa mafuta ndikupereka zotsatira zina zopindulitsa pa thanzi.

Yogurt Yodzaza Mafuta

Yogurt yokhala ndi mafuta ambiri ndi yopatsa thanzi kwambiri. Ndi gwero labwino kwambiri la mapuloteni, potaziyamu ndi calcium. Kafukufuku akuwonetsa kuti mkaka wokhala ndi mapuloteni ambiri ukhoza kuwonjezera kutayika kwa mafuta, kuteteza minofu panthawi yowonda, komanso kukuthandizani kuti mukhale odzaza.

Kuphatikiza apo, yogati yokhala ndi ma probiotics imathandizira kuti matumbo azikhala athanzi komanso amachepetsa zizindikiro za matenda am'mimba monga kudzimbidwa ndi kutupa.

Malinga ndi kafukufuku womwe umaphatikizapo kuwunika kwa maphunziro a 18, yogurt yamafuta ambiri yaphatikiza linoleic acid, kulimbikitsa kuchepa thupi komanso kuwotcha mafuta mwa anthu onenepa kwambiri komanso onenepa kwambiri. 

mafuta

mafuta Ndi imodzi mwamafuta abwino kwambiri. Mafuta a azitona amanenedwa kuti amachepetsa triglycerides, amakweza cholesterol ya HDL, ndikulimbikitsa kutulutsidwa kwa GLP-1, imodzi mwa mahomoni omwe amakuthandizani kuzungulira.

Kafukufuku wina wasonyeza kuti mafuta a azitona amachulukitsa kagayidwe kachakudya komanso amathandizira kutayika kwamafuta.

Pakafukufuku wochepa wa amayi 12 omwe adasiya kusamba omwe ali ndi kunenepa kwambiri m'mimba, kumwa mafuta owonjezera a azitona monga gawo la chakudya kumawonjezera kuchuluka kwa ma calories omwe amayi adawotcha m'maola angapo.

Zothandiza Kwambiri Zowotcha Mafuta Zachilengedwe

Zowotcha mafuta ndi zina mwazowonjezera zomwe zimakambidwa pamsika. Izi zimatanthauzidwa ngati zopatsa thanzi zomwe zimathandizira kagayidwe, kuthandiza thupi kuwotcha mafuta ochulukirapo kuti akhale mafuta.

Opanga nthawi zambiri amawalimbikitsa ngati njira zozizwitsa zomwe zimatha kuthetsa mavuto a kulemera. Koma zowotcha mafuta nthawi zambiri sizigwira ntchito ndipo zimatha kuvulaza. Izi zili choncho chifukwa sichimayendetsedwa ndi akuluakulu oyang'anira chakudya.

Komabe, pali zochepa zowonjezera zachilengedwe zomwe; Zatsimikiziridwa kuti zimathandiza kuwotcha mafuta ambiri. Pemphani mafuta achilengedwe oyaka zowonjezera zitsamba... 

Kafeini

KafeiniNdi chinthu chomwe chimapezeka mu khofi, tiyi wobiriwira ndi nyemba za cocoa. Ndiwotchuka kwambiri pazamalonda zowotcha mafuta owonjezera.

Caffeine imatha kuthandizira kulimbikitsa kagayidwe kazakudya komanso kuthandiza thupi kuwotcha mafuta ambiri. Kafukufuku akuwonetsa kuti caffeine imatha kulimbikitsa metabolism ndi 16% mu ola limodzi kapena awiri.

Kuonjezera apo, kafukufuku wambiri wasonyeza kuti caffeine ingathandize thupi kuwotcha mafuta ambiri kuti likhale mafuta. Izi zimawoneka ngati zamphamvu mwa anthu onenepa bwino kuposa anthu onenepa. Tsoka ilo, ngati mumamwa kwambiri caffeine, thupi lanu likhoza kulekerera zotsatira zake.

Kuti mupeze phindu la caffeine, simukuyenera kutenga chowonjezera. Mutha kumwa khofi m'njira zabwino mwa kumwa makapu angapo a khofi.

Green Tea Tingafinye

Green tea Tingafinye ndi chabe kwambiri mawonekedwe a tiyi wobiriwira. Amapereka zabwino zonse za tiyi wobiriwira mu ufa kapena mawonekedwe a capsule.

Chotsitsa cha tiyi wobiriwira chimakhalanso ndi caffeine ndi polyphenol epigallocatechin gallate (EGCG), mankhwala onse omwe amathandizira kuwotcha mafuta.

Kuphatikiza apo, zinthu ziwirizi zimathandizirana ndipo zimatha kuthandiza kuwotcha mafuta kudzera munjira yotchedwa thermogenesis. Mwachidule, thermogenesis ndi njira yomwe thupi limawotcha zopatsa mphamvu kuti lipange kutentha.

Mwachitsanzo, kusanthula maphunziro asanu ndi limodzi anapeza kuti kaphatikizidwe wobiriwira tiyi Tingafinye ndi tiyi kapena khofi anathandiza anthu kutentha 16% mafuta kuposa placebo.

Mu kafukufuku wina, asayansi anayerekezera zotsatira za placebo, caffeine, ndi wobiriwira tiyi Tingafinye ndi pawiri caffeine pa kuwotcha mafuta. Iwo adapeza kuti kuphatikiza kwa tiyi wobiriwira ndi caffeine kunawotcha zopatsa mphamvu 65 patsiku kuposa caffeine yokha ndi zopatsa mphamvu 80 kuposa placebo.

Kuti mupeze phindu la tiyi wobiriwira, yesani kumwa 250-500mg patsiku. Izi zidzakupatsani ubwino wofanana ndi kumwa makapu 3-5 a tiyi wobiriwira patsiku.

Mapuloteni Powder

Mapuloteni ndi ofunika kwambiri pakuwotcha mafuta. Kudya kwambiri kwa mapuloteni kungathandize kuwotcha mafuta mwa kulimbikitsa metabolism ndi kuchepetsa chilakolako. Zimathandizanso kuti thupi likhalebe ndi minofu.

Mwachitsanzo, kafukufuku wa anthu 60 onenepa kwambiri komanso onenepa kwambiri anapeza kuti zakudya zokhala ndi mapuloteni ambiri zimakhala zothandiza kwambiri pakuwotcha mafuta kuposa kudya zakudya zokhala ndi mapuloteni ambiri.

Mapuloteni, hormone ya njala ghrelinImalepheretsa chilakolako chofuna kudya powonjezera kuchuluka kwa mahomoni okhuta monga GLP-1, CCK ndi PYY, ndikuchepetsa milingo ya in.

Mutha kupeza zomanga thupi zonse zomwe mumafunikira kuchokera ku zakudya zokhala ndi mapuloteni, koma ngati simukupeza zomanga thupi zokwanira, zopatsa mphamvu zama protein ndi njira yothandiza yowonjezerera kudya kwanu.

Soluble Fiber

Pali mitundu iwiri ya fiber - yosungunuka ndi yosasungunuka. Ulusi wosungunuka umasakanikirana ndi madzi m'mimba kuti apange chinthu chofanana ndi gel.

Kafukufuku wasonyeza kuti ulusi wosungunuka ungathandize kuwotcha mafuta mwa kuchepetsa chilakolako. Ulusi wosungunuka umathandizira kukulitsa kuchuluka kwa mahomoni a satiety monga PYY ndi GLP-1. Amachepetsanso milingo yanjala ya ghrelin.

Komanso, ulusi wosungunuka umathandizira kuchepetsa kubwera kwa michere m'matumbo. Izi zimakupangitsani kumva kuti ndinu odzaza kwa nthawi yayitali.

Kuphatikiza apo, fiber yosungunuka imathandizira kuwotcha mafuta. Mutha kupeza ulusi wosungunuka womwe umafunikira kuchokera ku chakudya, koma ngati mukuvutika ndi izi, yesani kutenga chowonjezera cha soluble fiber.

Zowopsa Zowotcha Mafuta Owonjezera

Zowotcha mafuta zamalonda zimapezeka kwambiri komanso zosavuta kuzipeza. Koma zingawononge thanzi.

Zowonjezera zachilengedwe zomwe zatchulidwa pamwambapa zingathandize kuwotcha mafuta. Komabe, kumbukirani kuti chowonjezera sichingalowe m'malo mwa zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi nthawi zonse.

Chifukwa;

Kutaya mafuta ndi njira yovuta yomwe imakhudzidwa ndi zinthu zingapo, ndi zakudya ndi masewera olimbitsa thupi ndizo zikuluzikulu ziwiri.

Ndi kuchepa kwa calorie yokwanira komanso pulogalamu yoyenera yolimbitsa thupi, maselo amafuta amachepa pakapita nthawi chifukwa amagwiritsidwa ntchito ngati mphamvu ndipo amathandizira pakubwezeretsa thupi komanso thanzi.