Nzira Dzakanyanya Kushanda dzekupfavisa dumbu uye maekisesaizi edumbu

Mabhatani etirauzi asina mabhatani uye bundu rinobuda nechekumberi kwerokwe rako. Ndine chokwadi chekuti hapana anoda kuona chitarisiko chakadaro. Asi zvinoitika kwatiri nguva nenguva.

Chikonzero ndechekuti mafuta edumbu... chero chikonzero mafuta edumbu Zvinoshungurudza uye ndeimwe yenzvimbo dzinoda kunyungudutswa nekukasira.

mafuta edumbu aesthetically uye psychological kuvhiringidza. Kunyangwe iwe uri muhukuru hunodiwa, kuwandisa kunogona kuitika mudumbu.

Zvakakodzera kuzvimba Zvakare, iyo lubrication yenzvimbo yedumbu inowanzokonzerwa nemaitiro ekudya. Pane dzimwe tsika dzatinofanira kushandura kuitira kuderedza mafuta mudumbu.

Kana kuwandisa mudumbu kunokonzerwa nekuputika, basa rako riri nyore. Iwe unogona kuzvibata nyore nyore neshanduko shoma. Mafuta mudumbu Izvi zvinoreva kuti unoda mamwe shanduko dzakanyanya. Chikumbiro kupisa dumbu mafuta ve kunyungudutsa dumbu zvinhu zvekuita…

Mazano ekurasikirwa neAbdominal Fat

Kana kuwandisa mudumbu kusingakonzerwi nekuputika, unofanirwa kutsvaga mhinduro munguva refu. Mukuwedzera kune kuchinja mukudya kwako, zvakakosha kuisa pfungwa pakurovedza muviri.

Pane zvakawanda zvinogadzirisa munyaya iyi, kubva pakudya kusvika kune kurovedza muviri. kunyunguduka mudumbu mafuta Tarisa mazano ari pasi apa kuti abvise cellulite munzvimbo iyoyo.

Dzivisa kudya zvine shuga

Zvimwe zvakawanda zvekudya zvakaita semachubhu eshuga, makeke, makeke, mabhegi, sosi, ketchup, mabhara egranola, mukaka uye chokoreti chena, pasta, chingwa, hupfu chena, soda, muto wakarongedzwa, masirapi, teas ane flavoured, yoghurt yakarukwa ine shuga.

Kuderedza kudya kweshuga kuchabatsira kuderedza kudya kwekoriori uye njodzi yehutano hwemwoyo, hypertension, rudzi rwechipiri chirwere cheshuga, kurara-kusagadzikana kufema, ADHD, uye kenza.

Wedzera kushandiswa kwevhitamini C

vitamini C Inochengeta oxidative kusagadzikana uye matambudziko mazhinji ehutano kure. Zvibereko nemiriwo zvakaita semaranjisi, mandimu, mhiripiri, broccoli, makabheji, mazambiringa uye kiwi manyuko akanaka evhitamini C. Vitamin C inobatsira kugaya uye inochengetedza BP. 

zvichengete uine mvura

Kunwa magirazi masere emvura pazuva, uchichengeta muviri usina mvura, kunobvisa chepfu uye kunobatsira kuderedza uremu kubva kumafuta akaunganidzwa munzvimbo yedumbu. Inwa mvura usati wadya kuti udzore chido chekudya.

kwauri kuenda bata dumbuUyewo, rega kunwa doro. Doro rinokonzera kupera mvura mumuviri. Kuwanda kwemvura yaunonwa, ndiko kuwedzera kwemvura uye tsvina inobvisa muviri wako. Izvi zvichabatsira muviri kubvisa chepfu inokuvadza uye kuderedza uremu nekufamba kwenguva.

Kudya mafuta akakodzera emudumbu mafuta

Zvimwe zvekudya zvakakwirira mu monounsaturated fatty acids zvinogona kukonzera mafuta emudumbu kuti aungane. Zviri nani kushandisa mafuta emuorivhi kana bhotela.

Idya zvine hutano uye zvinogutsa chikafu chemangwanani

Dzivisa chikafu chine shuga semafuta ane mafuta, zviwitsi, chokoreti kwemangwanani. Sarudza chikafu chakapfuma mufiber, michero uye chikafu chine mapuroteni. Aya marudzi ezvokudya anotora nguva yakareba kuti agaye uye iwe uchava nemangwanani akazara.

Idya chikafu chezviyo

Zvidzidzo zvakaratidza kuti kudyiwa kwezviyo kunyungudutsa mafuta edumbu yakaratidza kubatsira.

Idya makabhohaidhiretsi ane utano

Hazvidikanwi kusiya zvachose makhahydrates. makabhohaidhiretsi Inopa simba uye ine mavhitamini akawanda nemaminerari anobatsira muviri.

Zvakaoma carbohydrate sosi semupunga webrown, couscous, cereal fiber, bulgur uye brown bread mafuta edumbuInobatsira kurasikirwa. Idzi zviyo zvese zvinopa satiety nekuda kwekuwanda kwefiber content.

Shandisa omega 3 fatty acids

Omega 3 fatty acidsane hutano mafuta anobatsira kuderedza kuzvimba. Zvokudya zvakapfuma mumafuta aya zvinoderedza njodzi yekufutisa nekuda kwekuzvimba. Heino rondedzero yezvikafu zvakapfuma mu omega 3 fatty acids;

- Hove dzine mafuta senge carp, salmon, sardines, mackerel, tuna,

-Mafuta ane hutano semafuta omuorivhi, mafuta ekotapeya nemafuta eflaxseed,

- Nzungu nemhodzi dzakadai semaarumondi, mhodzi dzeflakisi, mhodzi dzechia, pistachios uye walnuts;

- Zvekuwedzera zvakaita semafuta ehove,

kune green tea

Green tea Icho chinwiwa chinobatsira kuderedza uremu zvakasikwa. Inotakurwa ne antioxidants inozivikanwa sekatechins (EGCG, EGC uye EKG).

Masayendisiti echiJapan akawana kuti kushandisa green tea makatechini kwemavhiki gumi nemaviri kwakabatsira kuderedza chiuno chechiuno, uremu hwemuviri, BMI uye BP.

Imwe ongororo inoratidza kuti EGCG mugirini tii inodzvanya majini anosanganisirwa mumafuta uye triglyceride synthesis uye inowedzera kuparara kwemafuta. Iwe unogona kunwa 2-3 makapu egirini tii pazuva Kana iwe uine hanya ne caffeine, shandisa decaffeinated green tea.

Kushandisa probiotics

probioticsmabhakitiriya akanaka anowanikwa muzvokudya zvakaviriswa zvakadai sekefir uye yogati. Aya ma microorganisms anovandudza kugaya, kuwedzera hutachiona, uye kuderedza cholesterol neropa.

Masayendisiti anofunga kuti probiotics inowedzera kushandiswa kwesimba, insulin senitivity uye satiety. 

Dzivisa chikafu chine sodium yakakwira

Sodium chinhu chakakosha chekudya. Asi kushandisa yakawandisa sodium kubva kune zvekudya masosi edemazvinogona kukonzera zvirwere zvemwoyo uye high blood pressure. Inokurudzirwa kushandisa isingasviki 2300 mg ye sodium pazuva.

Kunyungudutsa mafuta edumbuIwe unofanirwa kugara kure nezvikafu zvine sodium yakakwira zvakaita sembatatisi, pitsa, huku yakakangwa, chikafu chakaomeswa nechando, mabhisikiti, masoseji, salami, bhekoni, soup, sosi yemubhodhoro, ketchup, pickles.

Wedzera kushandiswa kwefiber

Zvokudya zvakapfuma mune zvekudya zvinobatsira kuderedza uremu nekukurumidza. Vanogadzira gel-senge mudumbu, nokudaro kuwedzera nguva yekudya. Izvi zvinopawo kuoma. Vanobatsira kuvandudza kugaya nekuwedzera nhamba uye zvakasiyana-siyana zvakanaka gut bacteria.

Dietary fiber inovandudza kufambisa kwemukati kwechikafu, inodzivirira kuvimbiswa uye kuunganidza chepfu. Hezvino zvikafu zvakapfuma mufiber:

muriwo

Karoti, cauliflower, kabichi, sipinashi, chard, radish, parsley, green hanyanisi, okra, eggplant, pizi, zucchini, beet, cucumber, tomato, lettuce.

Zvibereko

Apple, banana, peach, pear, orenji, prune, pomegranate, blueberry, sitirobheri, bheri, guava, plum, manwiwa, melon, grapefruit, ndimu.

bota 

Mupunga webrown, mupunga mutema, mhunga, bhari, amaranth, quinoa uye oats.

Mbeu

Mhodzi dzeChia, mhodzi dzeflakisi dzepasi, mhodzi dzenhanga.

kudya mapuroteni akawanda

Masayendisiti, high protein kudyaVakaona kuti zvakakonzera kuderera kwehuremu, kuwedzera metabolism, kuwedzera satiety uye mafuta oxidation, kuderedza chiuno chechiuno, uye kuwedzera kuonda kwemhasuru. Heino rondedzero yeakaonda mapuroteni masosi. Idya kanenge puroteni imwe chete pakudya kwega kwega:

Lean protein plant sources

itsvo bhinzi, bhinzi yakakura, soya bhinzi, nyemba, pizi, howa, mhodzi nenzungu.

Zviwanikwa zvemhuka zveprotein yakaonda

Mazai, mukaka, turkey, zamu rehuku risina ganda, mackerel, salmon, tuna, haddock, herring, carp, yoghurt, cheese

Kudya negative calorie foods

negative calorie foodsmichero nemiriwo zvinoda simba rakawanda kudarika makoriyori avanofanira kushandurwa kuva simba mumuviri.

Vakapfuma mumvura, mavhitaminzi uye zvicherwa. Nokudaro, vanobatsira kuderedza uremu uye kunyungudutsa mafuta mudumbu.

Iva nechokwadi chekudya zvisina kunaka-calori zvokudya zvakadai semavise, matomatisi, lettuce, broccoli, kofi, celery, grapefruit, maapuro, maranjisi, arugula, magaka, uye asparagus.

Idya zvokudya zvisingakonzere kuzvimba

Nepo zvimwe zvikafu zvichipa kunzwa kwekuzara, zvinokonzeresa kuputika mudumbu. Zvokudya zvakawanda zvine mugumisiro wakapesana.

Raspberry, kiwi, melon, sipinashi, cucumber, asparagus, beetroot, nyama chena, zai rakabikwa zviri pakati pezvokudya zvisingakonzeri kuputika.

Dzivisa kudya zvine sitachi

Zvokudya zvakaita sechingwa chichena, pasta, noodles, chibage, chibage, mbatatisi zvine starch yakawanda. Starch yakaputsika kuita shuga mumuviri wedu uye kana paine shuga yakawandisa kuunganidzwa, inochengetwa semafuta mumuviri. Zvedumbu rakadzikama zvokudya zvine starchyDzivisa. Shandurai kune dzimwe nzira dzine hutano sechingwa chebrown nemupunga webrown.

Garai pasi mudye

Snacking uye chikafu chekukurumidza chinoita kuti uwedzere uremu. Kana iwe ukadya chikafu kwenguva yakareba uye uchichitsenga, chinoita kuti kuve nechokwadi chekuvhara mahomoni e satiety uye kukurudzira kupisa kwemafuta.

Usashandise Bisphenol A, iyo inokonzera kuonekwa kwemafuta emudumbu.

Bisphenol A(irwo rudzi rwemakemikari anowanikwa nekubatanidzwa kwephenol uye polycarbonate molecules. Nhasi, inoita basa rinoshanda mukugadzirwa kwezvinhu zvakadai sepurasitiki, naironi, polyester uye PVC) Inomutsa estrogen, iyo inokurudzira kuunganidzwa kwemafuta emudumbu. . Chenjerera kushandisa midziyo yesimbi kana yegirazi pane kushandisa midziyo yepurasitiki.

rega kushushikana

Muviri unogadzira cortisol uye hormone inobatsira kuwedzera mafuta emudumbu panguva yekushushikana. Edza kukurira kushushikana kwako. Kune izvi, unogona kuedza nzira dzakadai seyoga uye kurovedza muviri.

Iva nehurongwa hwekurara

Kurara kwakakosha kuchengetedza metabolic homeostasis. Kurara kusina kukanganiswa uye kusina kunaka kunokonzera kufutisa uye zvakasiyana. Kushaya hope Inowedzera nzara, insulin kuramba, uye njodzi ye visceral kana mudumbu mafuta kuunganidza. Wana anokwana maawa manomwe ekurara manheru ega ega. 

famba

Mota kana zvifambiso zvevoruzhinji zvinopfupisa madaro uye zvinowedzera oiri. Kuda kufamba zvinhambwe zvipfupi. Usashandise motokari nzendo pfupi, kwira masitepisi panzvimbo perifiti.

Ita maekisesaizi emudumbu

Maekisesaizi emudumbu Zviwane uye wozviita zuva nezuva.

Ita maekisesaizi akasimba panguva pfupi

Kuita maekisesaizi muzvikamu zvipfupi zvakadzokororwa kunyunguduka mudumbu mafutainokurudzira. sekuzivikanwa kumhanya; Inoita kuti tsandanyama dzose dziri mumuviri dzishande.

Avo vanoda kuderedza uremu uye vane dumbu rakati sandara vanogona kuramba vachimhanya zvakanyanya nekuzorora kwemaminetsi gumi. Kune avo vane nguva shoma, vanogona kutora mafupi maminetsi mashanu ekufamba panguva yekuzorora kwebasa.

Massage nemafuta anokosha

Mafuta akakosha senge peppermint, chamomile, basil anobatsira kuderedza kuputika uye matambudziko ekugaya. Nechinangwa ichi, wedzera donhwe reaya akakosha mafuta kumafuta emuriwo uye kukwiza dumbu rako.

Pfeka madhirezi anovanza guvhu

Zvipfeko zvinogona kubatsira kuvanza dumbu rako mafuta. Gara kure nemavara akasviba uye mitsetse yakachinjika. Iwe unogona kusarudza machira anochinjika uye mavara akareruka.

Zviitire zvinwiwa zvako

kurasikirwa nedumbu mafuta Shandisa muto wemichero nemiriwo Kubva pamichero, citrus, pear, cranberry; Koliflower, tsvuku uye chena makabheji, broccoli, Brussels inomera inomhanyisa metabolism uku ichipa simba.

Inwa muto weiyi michero nemiriwo panzvimbo pezvinwiwa zvisiri zvomuzvarirwo. Chikumbiro chinwiwa chinogona kubatsira kudzikamisa nzvimbo yemudumbu recipe;

Abdominal Flattening Drink

Ichi chinwiwa, chandichatsanangura, chichakubatsira iwe mukugadzirisa nzvimbo yako yedumbu. Nekuda kwechinwiwa ichi, iwe ucharwisa mafuta ari munzvimbo yako yedumbu zviri nyore, uye iwe uchabvisa kuputika kwako. Uyezve, macalorie auchagamuchira ari pasi pe300.

Yogurt ine blueberries inobatsira kupisa mafuta mudumbu nekuda kwe calcium uye mapuroteni.

Pineapple, kune rumwe rutivi, inobatsira kugaya nekupwanya mapuroteni nekuda kwebromelain enzyme mune zvirimo. Kutenda kune iyi recipe, iyo yakafuma mufiber, iwe uchakwanisa kubvisa kuvimbiswa kwako uye kubvisa mvura yakaunganidzwa mumuviri wako.

Tummy Flattening Drink

Calories: 283

Mafuta: 10.2 g

Cholesterol: 0 mg

Carbs: 40.1 g

Mapuroteni: 13.4 g

Sodhiyamu: 65 mg

zvinhu

• 3 mashupuni e yogati
• 1 tablespoons yealmond butter
• 1/2 mukombe blueberries
• 1/2 mukombe wepineapple
• 1 mukombe wekare
• 3/4 mukombe wemvura

gadziriro

– Sanganisa zvese zviri murondo kusvika zvanyatsopwanywa. Chinwiwa chako chagadzirira.

- Ingredients ndeyekushumira kumwe.

Chii Chaunofanira Kudya Kuti Uderedze Dumbu?

Green tea

Green tea inokurudzira muviri, inomhanyisa metabolism uye inokurudzira kupisa kwemafuta. Ichi chinwiwa, icho chine mhedzisiro yakaratidza pakurasikirwa uremu, inoshandawo mukubvisa gasi.

Limon

bata dumbu Inwa girazi remuto weremoni pane kunwa zvinwiwa zvecarbonated zvine shuga yakawanda. 

Huku

Kupfavisa dumbuNzira yakanakisisa yekudya mapuroteni ndeyekudya. Huku ine mafuta mashoma inofanira kukuperekedza pakudya kwemasikati uye kwemanheru.

Sinamoni

SinamoniYakakwana yekudzivirira chirwere cheshuga. Yakave yakaratidza kuderedza zvishuvo zvinotapira. Naizvozvo kupepeta dumbuIchowo chikafu chakakodzera.

Cucumber

Iyo yakakwirira mumvura uye yakaderera mumakori. Inogona kusarudzwa se aperitif pakati pekudya.

Yogati

Yakapfuma muB mavhitaminzi, mapuroteni uye calcium, yogati ndeimwe yeakanakisa probiotic chikafu. Iwe unogona kugadzira snack yakakura nemuchero wakaderera-calori kana cucumber.

zai

Kudya mazai emangwanani kuchaita kuti ugare wakaguta kwenguva yakareba uye uchadya zvishoma mukati mezuva. Iine mhando amino acids uye mapuroteni. zvakanaka kutambisa dumbu chaizvo.

Pisces

Nekuda kweiyo omega 3 fatty acids uye mapuroteni emukati, hove inobatsira kuderedza kudya uye kukurumidza metabolism. Hove dzakaita sesaumoni netuna dzinokurudzira kutsva kwemafuta ekuderedza uremu pamwe nekuonda munzvimbo yedumbu.

maapuro

mu pectin Icho chinopisa mafuta chaiwo uye nekudya maapuro, unowana macalorie mashoma.

Quinoa

Iine 11 g yeprotein uye 5 g ye fiber pandiro. zviyo izvi kutambisa dumbu chikafu chikuru.

Zvinhu Zvaunofanirwa Kudzivisa Kurasikirwa Nemafuta Emudumbu

Mbatatisi dzakakangwa

Kunyanya kugadzira fries yechiFrench iwe unodya kunze nemafuta asina kunaka kunoita kuti zvive nyore kuchengetedza mafuta mumuviri nekuda kwehuwandu hwemafuta akazara. Sezvaunogona kufungidzira, mafuta aya anowanzounganidzwa mudumbu.

Pasika

Patinofunga nezvemafuta, shuga uye hupfu zvaunazvo, tinoona kuti pane zvikonzero zvakawanda zvekusagara kure.

Hupfu chena

Vaya vanoda kuchengetedza mafuta emudumbu vanogona kusarudza hupfu chena, avo vanoda kunyunguduka vanogona kusarudza zviyo zvakakwana.

zvinwiwa zvine shuga

Zvedumbu rakadzikama Dzivisa shuga, carbonated uye zvinwiwa zvinodhaka.

mayonnaise

Mayonnaise, 80% yemafuta, chikafu chakanaka chekuwedzera mudumbu mafuta. Ndinofunga gara kure.

Zvokudya zvine munyu

Ndinoziva machipisi kana mapopcorn anofamba zvakanaka uchiona TV kana kumabhaisikopo. Unototadza kuona mabudiro ezvauri kuona. Kana ukaita chijairira, unotsva. Mudumbu mako mafuta achakurumidza kunyemwerera kwauri.

Delicatessen zvigadzirwa

Zvigadzirwa zveDelicatessen zvakaita sesoseji, soseji uye salami zvine mafuta akawanda uye zvine macalorie akawanda. Panzvimbo pezvigadzirwa izvi, izvo zvatisingazivi nzira yekugadzirira, unogona kusarudza zvokudya zvine puroteni yakakosha yakadai sehuku uye turkey.

Sweets uye confectionery

Iwo anotapira kwazvo, asi tisingatauri kuti anowedzera shuga yako yeropa.

Aizi kirimu

Inonyanya kukosha kwemazuva anopisa ezhizha, inonaka kwazvo pakati pedu. Asi usakanganwa kuti yakagadzirwa neshuga nekrimu. 

Abdominal Slimming Movements

Paunodya, uremu hwako hunobva kwese kwese zvakaenzana. Muviri hautauri kuti "mudumbu mune zvakawandisa, ndinoda kupisa mafuta munzvimbo ino".

Mafuta zvakare akasindimara anoungana mudumbu nemuhudyu. Pamusoro, takakurukura nzira dzekuonda dumbu nekudya. Asi izvi chete hazvina kukwana. Mitambo inofanirwa kunge iri pamberi pakuonda kwematunhu.

Kusindimara kusingaenderani nehuremu hwaunorasikirwa kurasikirwa nedumbu mafutaKuti uderedze matishu emafuta munzvimbo iyoyo, zvinobatsira kugara uchiita zvinotevera pilates mafambiro.

Maekisesaizi ekururamisa dumbu

kusimudza gumbo

Kuisa pfungwa uye kuenzanisa kwakakosha zvikuru pamusangano uyu. Kutanga, isa maoko ako kumashure kwemusoro wako munzvimbo yakarara pamusana wako.

Simudza makumbo ako kumusoro uye simudza musoro wako nerutsigiro kubva mumaoko ako.

Edza kuenzanisa munzvimbo iyi kwemasekonzi mashanu. Dzokorora kufamba makumi maviri.

Chigero

Rara nemusana wako panzvimbo yakaoma uye simudza gumbo rimwe mumhepo.

Simudza kumusoro sezvinobvira uye uibate nemaoko ako.

Dzokorora kufamba 10 nguva, kuchinjana makumbo.

side kick

Rara nerutivi rwako panzvimbo yakaoma.

Kuchengeta musana wako wakatwasuka, tambanudza rimwe remakumbo ako zvakakwirira sezvaunokwanisa.

Dzokorora kufamba 10 nguva, kuchinjana makumbo.

Siren

Gara panzvimbo yakaoma nemakumbo ako akakotama kumativi. Kuchengeta musana wako wakatwasuka, zvishoma nezvishoma tambanudza ruoko rwako uye usimudze kumusoro.

Ruoko rwako runofanira kukombamira pamusoro wako uye chiuno chako chinofanira kubhenda.

Mushure mekugara munzvimbo iyi kwemasekonzi mashoma, dzokera kune yako yekutanga. Dzokorora kufamba kwakafanana nerumwe ruoko rwako. Ita kufamba ka5.

YAY

Ichi chiito chichabatsira kushanda chiuno, mahudyu nemakumbo. Rara nemanhede panzvimbo yakaoma wokotamisa makumbo ako.

Edza kusimudza chipfuva chako, musoro netsoka nekutsigirwa kubva mumaoko ako nechitubu chaunoisa pakati pemakumbo ako. Edza kugara munzvimbo iyi kwemasekonzi makumi maviri. Fema zvishoma nezvishoma uye dzokera kunzvimbo yako yepakutanga.