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choyambaMalangizo a Zakudya Zamasewerazakudya zabwino kwambiri kuti muchepetse thupi

zakudya zabwino kwambiri kuti muchepetse thupi

Nthawi Yowerenga: 4 mphindi

Pofunafuna thanzi ndi chisamaliro chathupi, pali kufunika kwa mitundu yosiyanasiyana ya zakudya kukhala ndi zakudya zopatsa thanzi zogwirizana ndi cholinga cha kuonda, kukonza, matenda oopsa, mphamvu kapena ntchito.

Ndi zosankha zambiri, mumatha kutaya pang'ono pazakudya zomwe muyenera kutsatira ndipo zimakhala zovuta kusankha zabwino kwambiri pazolinga zanu ndi moyo wanu. Zakudya zabwino ziyenera kuwonjezera kuonda mofulumira kukwaniritsa zosowa za thanzi la munthu amene amabweretsa ubwino, chikhalidwe, thanzi ndi maganizo. 

Kuganizira za zakudya zomwe zimayang'ana magrecimento pali zifukwa zingapo zomwe zimasokoneza zotsatira izi: chitsanzo cha menyu, khalidwe la chakudya, nthawi ya chakudya, zakudya zofunika, kupezeka ndi zina. Chinthu chokhacho chodziwika pakati pa zakudya zonse zapadziko lapansi ndikuti zonse zimayenera kukhala ndi kuchepa kwa caloric kuti zikhale zogwira mtima, choncho ma calories muzakudya ayenera kukhala ochepa kuposa kugwiritsa ntchito caloric tsiku ndi tsiku kuti thupi ligwiritse ntchito nkhokwe za mphamvu kusungidwa (mafuta) kuti apereke kusowa kwa zopatsa mphamvu zomwe sizinalowedwe masana.

Kumbukirani kuti zakudya zonse ziyenera kutsogoleredwa ndi kuyang'aniridwa ndi akatswiri wazakudya.

Ndi zakudya ziti zomwe mungachepetse thupi?

Njira yoyenera kulemera ndi kukhala ndi chakudya chokwanira komanso chathanzi chokhala ndi masamba, nyemba, zipatso, mbewu zonse zomwe zimagwira ntchito ngati kuwonda kwachilengedwe ndi chakudya chochepa chokonzedwa. 

Pali mitundu ingapo: zakudya zomwe zimachepetsa chakudya (low carb), omwe amachepetsa mafuta (otsika mafuta), zakudya za hyperproteic, zakudya za dukan, zakudya zamagulu ndi zina zambiri.

Zakudya zama carb ochepa

M'ndandanda wake muli choletsa chachikulu cha chakudya, kubwezera ndi kuchuluka kwa kudya mafuta ndi mapuloteni. Kawirikawiri pakati pa 50g mpaka 200g ya chakudya patsiku amaloledwa, ndipo ikachepetsedwa kwambiri ndikufika pakati pa 20g mpaka 50g imatchedwa zakudya za ketogenic. 

Kuchepetsa kwa macronutrients awa, kuphatikiza pakuthandizira kuchepa kwa ma calorie, kumachepetsa chilimbikitso chopanga insulin ndipo kumakhala ndi zopindulitsa monga. chilakolako chopondereza pakuwongolera matenda a shuga, kuthamanga kwa magazi ndi matenda amtima. 

Menyu imakhala ndi nyama ndi nsomba, chimanga ndi mbewu zonse, masamba, zipatso, mbewu zamafuta, zonse zomwe zili mkati mwa gawo lazakudya za tsiku ndi tsiku.

Zakudya zotsika zama carb menyu
Zakudya zotsika zama carb menyu

Zakudya za Dukan

Zimatengera kuchuluka kwa mapuloteni ndipo zimagawidwa m'magawo a 4: gawo loyamba ndi gawo lachiwopsezo pomwe zakudya zokhala ndi mapuloteni ambiri zimadyedwa, mu gawo lachiwiri zakudya zokhala ndi ma calorie ochepa monga masamba amawonjezeredwa, mu gawo lachitatu, zakudya zambiri monga buledi, tchizi ndi zipatso zimalowa, kuwonda kugula ndipo chachinayi ndi chomaliza ndi gawo lokonzekera kumene zakudya zonse zimaloledwa mwapang'onopang'ono.

momwe zakudya za dukan zimagwirira ntchito
momwe zakudya za dukan zimagwirira ntchito

Zakudya za DASH

Anapangidwa kuti achepetse thupi ndi ntchito yaikulu yochepetsera kuthamanga kwa magazi. Zimatengera menyu yokhala ndi sodium yochepa, mafuta odzaza ndi mafuta. Zakudya izi sizimaletsa chakudya chamtundu uliwonse, zimangotengera zakudya zachilengedwe, kulimbikitsa kudya zakudya zathanzi.

chakudya cha Mediterranean

Zimachokera ku zakudya za anthu a m'dera la Mediterranean lomwe limaphatikizapo kumwera kwa France ndi Spain, Italy ndi Greece. Njira yodyera pamalowa imagwirizana ndi thanzi komanso moyo wautali chifukwa zimagwirizana ndi kupewa matenda amtima, kuchepetsa cholesterol choipa, kuchepetsa triglycerides, mitundu ina ya khansa ngakhale parkinson ndi Alzheimer's. 

Ndi zakudya zochokera ku zakudya zatsopano komanso zachilengedwe zomwe zimadya kwambiri zipatso ndi ndiwo zamasamba, nsomba, mbewu zonse ndi mafuta a azitona. Ndiwochulukira mu fiber ndi mafuta osakhazikika omwe amadya pang'ono nyama yofiira. 

Ndipo zikachitidwa pansi pa zoletsa za caloric, zimalimbikitsa kuwonda mwa njira yathanzi.

Malangizo a zakudya zaku Mediterranean
Malangizo a zakudya zaku Mediterranean

Zimatenga nthawi yayitali bwanji kuti muchepetse thupi?

Palibe nthawi yokhazikika, munthu aliyense ali ndi nthawi yake. mitsempha yamatenda ndi chizolowezi chosiyana. Za kuonda mwachangu komanso mwathanzi, ndikofunikira kugwirizanitsa zakudya ndi chizolowezi chochita masewera olimbitsa thupi, motero kuchulukitsa ndalama zama calorie ndikufulumizitsa kagayidwe. Kuchita masewera olimbitsa thupi ndi gawo lachizoloŵezi chokhala ndi thanzi labwino, lomwe lili ndi ubwino wambiri pa thanzi ndi maganizo, kulimbikitsa thanzi komanso moyo wabwino popanda kusowa mankhwala ochepetsa thupi.

Kodi nthawi yabwino yodyera chakudya chilichonse ndi iti?

Zimatengera ndondomeko ya zakudya zomwe mukutsatira, ena amafunikira kudya maola atatu aliwonse, ena amangodya pamene muli ndi njala, komanso palinso omwe amasala kudya kwapakatikati komwe amangodya pawindo lodyera masana. , kuchuluka kwa chakudya kungasiyane malinga ndi kuchuluka kwa maola amene munthu akusala kudya. 

Ndi zakudya ziti zomwe zimaloledwa kuonda?

Zipatso, masamba, masamba, nyemba, mbewu zonse ndi chimanga, mbewu zamafuta, nyama, mazira, mkaka. 

Zakudya zowonjezera kwambiri monga zakudya zozizira, sodas, makeke, maswiti ndi zakudya zofulumira ziyenera kupewedwa pakuchepetsa thupi chifukwa cha kusowa kwa michere ndi ma calories opanda kanthu omwe ali nawo, nthawi zambiri amakhala ndi shuga wambiri, sodium, mafuta ndi zowonjezera. zomwe ndi zoyipa pa thanzi ndipo zimatha kusokoneza izi.

Madzi nawonso ndi ofunika kwambiri, muyenera kukhala opanda madzi nthawi zonse. Imapezeka muzochita zonse za kagayidwe kachakudya m'thupi ndipo kudya kwake malita osachepera awiri patsiku ndikofunikira.

Ndi zakudya ziti zomwe zingaphatikizidwe muzakudya? 

Pali zina zowonjezera zomwe zimadziwika kuti thermogenics zomwe zimafuna kufulumizitsa kagayidwe kake powonjezera kutentha kwa thupi ndi ndalama za caloric. Amapangidwa ndi zinthu monga caffeine zomwe zimachulukitsa Kuwotcha Mafuta kumathandizira kuchepetsa thupi. 

Pali zakudya zambiri zomwe zimalimbikitsa izi thermogenic kanthu monga tsabola wofiira, ginger, tiyi wobiriwira, mpiru, apulo cider viniga kuti akhoza kudyedwa mwachibadwa kapena mu mawonekedwe a onjezera.  

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