Mafuta pamimba sikoposa zovuta, chifukwa zovala zanu zimawoneka pafupi ndi ziti. Mafuta amtunduwu, otchedwa ma visceral mafuta, ndiye chiopsezo chachikulu cha shuga 2, matenda a mtima ndi mayiko ena. Mabungwe ambiri azaumoyo amagwiritsa ntchito mndandanda wazolowera (BMI) kuti afotokozere zonenepa ndikuneneratu chiopsezo cha matenda a metabolic. Komabe, ichi ndichachinyengo, chifukwa anthu omwe ali ndi mafuta ochulukirapo pamimba ali pachiwopsezo chowonjezereka, ngakhale atawoneka owonda. Ngakhale kutaya mafuta m'derali kumakhala kovuta, pali zinthu zingapo zomwe mungachite kuti muchepetse mafuta ochulukirapo pamimba. Nayi upangiri wa 10 wogwira mtima, momwe mungachotsere mafuta kutsimikiziridwa ndi kafukufuku wasayansi:
Idyani ulusi wambiri wosungunuka
Chomera chosungunuka chimatenga madzi ndipo amapanga gel osakaniza omwe amathandizira kuchepetsa kuchepa kwa chakudya kudzera mumimba. Kafukufuku akuwonetsa kuti mtundu uwu umathandizira kuchepetsa kulemera, kukuthandizani kuti musangalale, ndiye kuti mwachilengedwe mumadya zochepa. Zimathanso kuchepetsa kuchuluka kwa zopatsa mphamvu zomwe zimadyedwa ndi chilengedwe chanu. Kuphatikiza apo, zosungunuka zimathandizira kulimbana ndi mafuta m'mimba. Kafukufuku wokumbukira womwe umaphatikizapo achikulire oposa 1,100 awonetsa kuti pa magalamu 10 aliwonse, kuwonjezeka kwa mafuta osungunuka, mafuta pam'mimba otsika ndi 3.7% kwa zaka 5. Yesani kudya zinthu zokhala ndi miliri yayitali tsiku lililonse. Chitsamba chabwino kwambiri cha soluble - nthanga za bafuta, zopondera zansalu, brussels, avocado, nyemba, mabulosi akutchire.
Kafukufuku wokumbukira zomwe anthu oposa 1,100 awonetsa izi kwa magalamu 10 a kuchuluka kwa fiber-soleble, kuwonjezeka kwam'mimba kunatsika ndi zaka 5
Chithunzi: Unclala.com.
Pewani zinthu zomwe zimakhala ndi mafuta omasulira.
Mafuta amapangidwa ndi kupopa hydrogen m'mafuta osakanizika, monga mafuta a soya. Amakhala mu margarines ndipo amafalikira, komanso nthawi zambiri amawonjezeredwa ku zinthu zokhala ndi zinthu, koma opanga zakudya ambiri adasiya kugwiritsa ntchito. Mafuta awa amalumikizidwa ndi kutupa, matenda a mtima, kukana kwa insulin komanso kuchuluka kwa mafuta am'mimba pakufufuza kofufuza komanso kafukufuku wa nyama. Kafukufuku wazaka 6 adawonetsa kuti anyani omwe amadya zakudya zokhala ndi Transhirov ndi 33% mafuta ochulukirapo pamimba kuposa mafuta ochulukirapo. Kuti muchepetse mafuta pamimba ndikuteteza thanzi lanu, werengani mosamala zolemba zomwe zosakaniza ndikukhala kutali ndi zinthu zomwe zili ndi Transgira. Nthawi zambiri amatchedwa mafuta a hydrogeenated.
Osamwa mowa kwambiri
Mowa zazing'onoting'onozi ndibwino kuti mukhale ndi thanzi labwino, koma ngati mumamwa kwambiri, zimavulaza. Kafukufuku akuwonetsa kuti mowa kwambiri ungayambitse kunenepa. Kafukufuku woyang'anira amagwirizanitsidwa ndi kumwa mowa kwambiri ndi chiopsezo chowonjezereka cha kukula kwapakati, ndiye kuti, kudzikundikira kwamafuta kwambiri kuzungulira m'chiuno. Kuchepetsa kumwa mowa kungathandize kuchepetsa kukula kwa m'chiuno. Simuyenera kukana zonse, koma kuletsa kuchuluka kwa oledzera tsiku limodzi kungathandize. Oposa 2000 anthu adayamba kuphunzira mowa. Zotsatira zake zinawonetsa kuti iwo omwe adamwa mowa tsiku lililonse, koma nthawi zambiri ankamwa pang'ono pa tsiku, kunalibe mafuta ochepa pamimba kuposa omwe amawona nthawi zambiri, koma amamwa mowa kwambiri m'masiku ochepa.
Kutsatira zakudya zapamwamba zapamwamba
Mapuloteni ndi michere yofunika kwambiri yochepetsera kuwonjezeka. Ma protein amagwiritsa ntchito mapuloteni ambiri amawonjezera kupanga mahomoni a PYY Kukwanira kwa mahomoni, omwe amachepetsa kulakalaka komanso amalimbikitsa sattity. Mapuloteni amawonjezeranso liwiro la kagayidwe ndipo limathandizira kuti minofu ikhale yochepa. Kafukufuku ambiri okumbukira akuwonetsa kuti anthu omwe amadya mapuloteni ambiri nthawi zambiri amakhala onenepa kuposa omwe amatsatira zakudya zochepa. Onetsetsani kuti mwapeza gwero labwino la mapuloteni chakudya chilichonse, mwachitsanzo: nyama, nsomba, mazira, zinthu zamkaka, nyemba za Whey, nyemba.
Chepetsani kupsinjika
Kupsinjika kumatha kukupangitsani kukhala ndi mafuta pamimba, kukakamiza tizilombo toyambitsa matenda kuti apange cortisol, komwe kumadziwikanso ngati mahomoni opsinjika. Kafukufuku akuwonetsa kuti kuchuluka kwakukulu kwa cortisol kumawonjezera chilakolako cha kudya ndikuthandizira kuti pakhale m'mimba mwam'mimba. Komanso, azimayi omwe ali ndi chiuno chachikulu, monga lamulo, kutulutsa cortisol yambiri poyankha nkhawa. Cortisol okwezeka amathandizanso kunenepa kwambiri. Kuchepetsa mafuta pamimba, chitani zinthu zosangalatsa zomwe zimabweretsa nkhawa. Mchitidwe wa yoga kapena kusinkhasinkha kumatha kukhala njira zabwino.
Osamadya chakudya chokoma
Shuga muli frictose, kugwiritsa ntchito kwambiri komwe kumalumikizidwa ndi matenda angapo osatha. Izi zimaphatikizapo matenda a mtima, mtundu wa 2 shuga, kunenepa ndi matenda a chiwindi. Kafukufuku woyang'anira akuwonetsa ubale pakati pa kugwiritsa ntchito mafuta a shuga ndi mafuta ochulukirapo pamimba. Ndikofunikira kumvetsetsa kuti sikuti shuga woyenga bwino ungayambitse kuwonjezeka kwa mafuta am'mimba. Ngakhale thanzi la shuga wathanzi, monga uchi weniweni, muyenera kugwiritsidwa ntchito mwachuma.
Pangani masewera olimbitsa thupi a Aerobic (Cardio)
Zotsatira za Aerobic (Cardio) - njira yabwino yothandizira thanzi lanu ndi kutentha zopatsa mphamvu. Kafukufuku akuwonetsanso kuti iyi ndi imodzi mwazinthu zabwino kwambiri zolimbitsa thupi kuti muchepetse mafuta m'mimba. Komabe, zotsatira zake ndizosamveka zolimbitsa thupi zomwe zimathandiza kwambiri: kukula kapena kwakukulu. Mulimonsemo, pafupipafupi komanso nthawi yomwe mumachita masewera olimbitsa thupi yochita masewera olimbitsa thupi ndiyofunika kwambiri kuposa kulimba kwake. Kafukufuku wina adawonetsa kuti azimayi omwe ali mu postnonopation adanama kwambiri m'magawo onse pomwe amagwira matenda a morobic kwa mphindi 30 pa sabata.
Nthawi zonse komanso nthawi yochita masewera olimbitsa thupi yolimbitsa thupi ndiyofunika kwambiri kuposa kulimba kwake.
Chithunzi: Unclala.com.
Chepetsani kugwiritsa ntchito chakudya chamafuta, choyenerera
Kuchepetsa kugwiritsa ntchito carbohyhydrate kumatha kukhala kothandiza kwambiri mafuta oyaka, kuphatikizapo n'mimba. Zakudya zomwe zimakhala ndi chakudya chochepera 50 patsiku zimayambitsa mafuta pamimba mwa anthu omwe ali ndi vuto la shuga 2 ndi akazi omwe ali ndi matenda a polycyIc. Osankha zakudya zopanda pake za kaboni wochepa. Kafukufuku wina akuwonetsa kuti kusinthidwa kosavuta kwa chakudya choyipa chokhala ndi chakudya chopanda mafuta chopanda mafuta kumatha kusintha thanzi la metabolic ndikuchepetsa mafuta m'mimba. Malinga ndi maphunziro odziwika a mtima wa Framingham, anthu omwe ali ndi njere zazikuluzikulu 17% sangakhale ndi mafuta ochulukirapo pamimba kuposa omwe adadzutsa chakudya ndi mbewu yoyenga bwino.
Sinthani mafuta ena ophatikizira ndi mafuta a kokonati
Mafuta a kokonati ndi amodzi mwa mafuta othandiza kwambiri omwe mungakhale nawo. Kafukufuku akuwonetsa kuti mafuta okhala ndi unyolo wapakatikati pa mafuta a kokonati amatha kufulumira kagayidwe ndikuchepetsa mafuta omwe mumawakonda kwambiri calorie. Kafukufuku wolamulidwa akuwonetsa kuti zingayambitsenso kuwonongeka kwa mafuta am'mimba. Mu kafukufuku wina, bambo yemwe ali ndi kunenepa kwambiri, omwe tsiku lililonse amavomereza mafuta a kokonati kwa milungu 12, atataya masentimita 28, popanda chiuno popanda kusintha kwa zakudya kapena masewera olimbitsa thupi. Komabe, umboni wa mapindu a mankhwala a coconut pa kulemera kwamimba m'mimba ndi wofooka komanso wotsutsana. Kuphatikiza apo, kumbukirani kuti mafuta a kokonati ndi calorie kwambiri. M'malo mowonjezera mafuta owonjezera muzakudya zanu, sinthani mafuta ena omwe mudadya kale, mafuta a kokonati.
Kuchita masewera olimbitsa thupi ndi zolemetsa
Kuphunzitsa Ndi Mavuto Omwe Amakhala Nawo Kulemetsa Kulemera kapena Kuphunzitsa Magetsi, ndikofunikira kuti musungidwe ndikusungidwa kwa minofu. Kutengera kafukufuku wokhudza anthu omwe ali ndi matenda a predtobet, mitundu iwiri ya matenda a chiwindi, masewera olimbitsa thupi, masewera olimbitsa thupi amathanso kukhala othandiza pakuchepetsa thupi. M'malo mwake, kafukufuku wina wophatikizapo achinyamata onenepa kwambiri wasonyeza kuti kuphatikiza kwa maphunziro a magetsi komanso kuchita masewera olimbitsa thupi kumapangitsa kuti kutsika kwakukulu mu visceral mafuta. Ngati mungaganize zolemetsa, tikulimbikitsidwa kufunsa ndi mphunzitsi wotsimikizika.