12 Zvikafu zvine hutano zvinokubatsira Kupisa Mafuta

Zvemukati

• 1. Hove Yakafuta
• 2. MCT Mafuta
• 3. Kofi
• 4. Mazai
• 5. Kokonati Mafuta
• 6. Green Tea
• 7. Whey Mapuroteni
• 8. Apple Cider Vhiniga
• 9. Chili mhiripiri
• 10. Oolong Tea
• 11. Yakazara-Mafuta ChiGiriki Yogati
• 12. Maorivhi Oiri
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kukurudzira yako metabolic rate kunogona kukubatsira kurasikirwa nemafuta emuviri.

Nekudaro, akawanda "anopisa-mafuta" zvinowedzerwa pamusika zvinogona kunge zvisina kuchengetedzeka, zvisina basa kana zvese zviri zviviri.

Neraki, chikafu chakasiyana chechisvinwa uye zvinwiwa zvakaratidzwa kuwedzera metabolism yako uye kukurudzira kurasikirwa kwemafuta.

Heano gumi nembiri zvekudya zvinobatsira iwe kupisa mafuta.

1. Hove Yakafuta

Hove yemafuta inonaka uye yakanaka kwazvo kwauri.

Salmon, herring, sardines, mackerel nedzimwe hove dzine mafuta dzine omega-3 fatty acids, ayo akaratidzirwa kudzikisa kuzvimba uye kudzikisa chirwere chemwoyo (,,).

Uye zvakare, omega-3 fatty acids inogona kukubatsira kurasikirwa nemafuta emuviri.

Muchidzidzo chevhiki nhanhatu chakadzorwa muvakuru ve44, avo vakatora hove mafuta ekuwedzera vakarasikirwa avhareji yemapaundi 1,1 (0.5 kilograms) emafuta uye vakasangana nedonhwe mucortisol, hormone yekushushikana iyo inosanganisirwa nekuchengetedza mafuta (4).

Uyezve, hove isosi yakanaka kwazvo yeprotein yemhando yepamusoro. Kugaya mapuroteni kunotungamira kune yakakura manzwiro ekuzara uye inowedzera metabolic chiyero zvakanyanya kupfuura kugaya mafuta kana carbs ().

Kuti uwedzere kurasikirwa kwemafuta uye chengetedza hutano hwemwoyo, sanganisira hushoma hwe3.5 ounces (100 gramu) ehove dzakakora mukudya kwako kanokwana kaviri pasvondo.

Pfupiso:

Hove yemafuta ine omega-3 fatty acids iyo inogona kukurudzira kurasikirwa kwemafuta. Hove zvakare ine hupfumi muprotein, iyo inobatsira iwe kuti unzwe uzere uye inowedzera metabolic rate panguva yekugaya.

2. MCT Mafuta

MCT oiri inogadzirwa nekubvisa maMCTs kubva kukokonati kana mafuta emuchindwe. Inowanikwa online uye pazvitoro zvekudya.

MCT inomiririra yepakati-cheni triglycerides, iri mhando yemafuta anogadziriswa zvakasiyana pane eakareba-cheni mafuta acids anowanikwa mune zvakawanda chikafu.

Nekuda kwehurefu hwavo hupfupi, maMCT anokurumidza kufutwa nemuviri uye anoenda kwakananga kuchiropa, uko kwaanogona kushandiswa nekukurumidza kwesimba kana kushandurwa kuita ketoni kuti ishandiswe seimwe nzira yemafuta.

Pakati-ketani triglycerides yakaratidzirwa kuwedzera metabolic rate mune dzinoverengeka zvidzidzo (,).

Imwe ongororo mune vasere vane hutano varume vakawana vachiwedzera 1-2 mashupuni (15-30 magiramu) emaMCTs pazuva kune izvo zvinowanzoitwa nezvikafu zvevarume zvakawedzera chiyero chavo chemetaboli ne5% pane iyo 24-awa nguva, zvichireva kuti vakapisa avhareji yemakumi mairi macalorie pazuva ().

Uye zvakare, MCTs inogona kudzikisira nzara uye kukurudzira zvirinani kuchengetwa kwemhasuru mashoma panguva yekurema uremu (,,).

Kutsiva mamwe emafuta mukudya kwako ne 2 mashupuni emafuta eMCT pazuva anogona kuwedzera mafuta kupisa.

Nekudaro, zviri nani kutanga ne 1 teaspoon zuva nezuva uye zvishoma nezvishoma wedzera muyero kuitira kuti uderedze mikana yekugaya mhedzisiro senge cramping, kuda kurutsa uye manyoka.

Tenga mafuta eMCT online.

Pfupiso: MCTs inokurumidza kunyudzwa kuti ishandiswe ipapo senge simba sosi. MCT oiri inogona kuwedzera kupisa kwemafuta, kudzikisa nzara uye kuchengetedza mhasuru panguva yekurema uremu.

3. Kofi

Kofi chimwe chezvinwiwa zvinozivikanwa pasi rese.

Iyo sosi yakanaka ye caffeine, iyo inogona kusimudzira mamood uye kugadzirisa kugadzirisa kwepfungwa uye kwemuviri (12).

Uyezve, zvinogona kukubatsira kupisa mafuta.

Muchidzidzo chidiki chinosanganisira vanhu vapfumbamwe, avo vakatora caffeine kweawa imwe pamberi pekurovedza muviri vakapisa zvakapetwa kaviri mafuta akawandisa uye vakakwanisa kushandisa 17% yakareba kupfuura iro risiri-caffeine boka ().

Kutsvagurudza kwakaratidza kuti caffeine inowedzera metabolic rate neinoshamisa 3-13%, zvinoenderana nemari yakadyiwa uye nemhinduro yega (14,,,).

Mune kumwe kuongorora, vanhu vakatora 100 mg ye caffeine maawa maviri ega kwemaawa gumi nemaviri. Vakuru vakaonda vakapisa avhareji yemakumi mashanu emamwe macalorie uye vanhu vekare vakafutisa vakapisa makumi manomwe neshanu macalorie panguva yekudzidza ().

Kuti uwane mabhenefiti anopisa mafuta ecaffeine pasina zvinokanganisa, sekushushikana kana kushaya hope, tarisa 100-400 mg pazuva. Iyi ndiyo huwandu hunowanikwa mumakapu angangoita 1-4 ekofi, zvichienderana nesimba rayo.

Pfupiso:

Kofi ine caffeine, iyo yakaratidzirwa kunatsiridza kushanda kwepfungwa uye kwemuviri, kuwedzera mukusimudzira metabolism.

4. Mazai

Mazai imba yesimba yekudya.

Kunyangwe mazai emazai aimbodzivirirwa nekuda kwehuwandu hwecholesterol, mazai akazara akaratidzirwa kubatsira kuchengetedza hutano hwemwoyo kune avo vari panjodzi yekuwedzera chirwere (,).

Pamusoro pezvo, mazai ari anouraya uremu chikafu.

Zvidzidzo zvakaratidza kuti mazai-akavakirwa pakudya kwemangwanani anoderedza nzara uye inosimudzira manzwiro ekuzara kwemaawa akati wandei mune vanhu vakafutisa uye vakafutisa (,).

Mune chidzidzo chevhiki masere chakadzorwa muvarume makumi maviri nevaviri, avo vakadya mazai matatu pakudya kwemangwanani vakadya mazana mashoma emakori pazuva uye vakave ne16% kuderedzwa kwakanyanya mumafuta emuviri, zvichienzaniswa neboka rakadya bagel mangwanani ().

Mazai zvakare sosi huru yeprotein yemhando yepamusoro, iyo inowedzera huwandu hwemagetsi neinenge 20-35% kwemaawa akati wandei mushure mekudya, zvichienderana nezvidzidzo zvinoverengeka ().

Muchokwadi, chimwe chezvikonzero chekuti mazai ari kuzadza anogona kunge ari nekuda kwekusimudzirwa kwekarori kupisa kunoitika panguva yeprotein digestion ().

Kudya mazai matatu kakati wandei pasvondo kunogona kukubatsira kupisa mafuta uchikuchengeta uchiguta uye uchigutsikana.

Pfupiso:

Mazai chikafu chepamusoro-cheprotein chinogona kubatsira kudzikisira nzara, kuwedzera kuzara, kukurudzira mafuta kupisa uye kuchengetedza hutano hwemwoyo.

5. Kokonati Mafuta

Kokonati mafuta inotakurwa nezvakanaka zvehutano.

Kuwedzera kokonati mafuta kuchikafu chako kunoratidzika kuwedzera "yakanaka" HDL cholesterol uye kudzikisa triglycerides yako, mukuwedzera pakubatsira iwe kurasikirwa uremu (,).

Mune kumwe kuongorora, varume vakafutisa vakawedzera mafurawa maviri ekokonati pazuva kuchikafu chavo chavakarasikirwa neavhareji ye1 inches (2.5 cm) kubva muchiuno chavo vasina kuita zvimwe zvekuchinja kana kuwedzera kuita kwavo ().

Mafuta emafuta ekokonati anonyanya kuve MCTs, ayo akanzi ane chishuwo-chinodzvinyirira uye chinopisa mafuta (,).

Zvisinei, zvimwe zvidzidzo zvinoratidza kuti metabolism-yekuwedzera mhedzisiro inogona kudzikira nekufamba kwenguva (,).

Kusiyana nemafuta mazhinji, mafuta ekokonati anoramba akatsiga patembiricha yakakwira, ichiita kuti ive yakanaka yekubika-kupisa kupisa.

Kudya kusvika kune maviri mashupuni ekokonati mafuta zuva nezuva kunogona kubatsira kuwedzera mafuta kupisa. Ita shuwa yekutanga nepasipuni kana kudaro uye zvishoma nezvishoma wedzera huwandu kuti udzivise chero kusagadzikana kwekugaya.

Tenga mafuta ekokonati online.

Pfupiso: Kokonati mafuta akapfuma muMCTs, ayo anogona kuwedzera metabolism yako, kudzikisira chishuwo, kukurudzira kurasikirwa kwemafuta uye kuderedza chirwere chemoyo njodzi.

6. Green Tea

Green tii yakasarudzika chinwiwa sarudzo yehutano hwakanaka.

Zvidzidzo zvinoratidza kuti zvinogona kubatsira kudzikisira chirwere chemoyo njodzi uye kudzivirira kubva kune mamwe marudzi ekenza (,).

Pamusoro pekupa zvine mwero zvine caffeine, girini tii ndiyo yakanaka sosi yeepigallocatechin gallate (EGCG), antioxidant inosimudzira kupisa mafuta uye kurasikirwa kwemafuta emimba (, 34, 35, 36).

Mune ongororo yevarume gumi nevaviri vane hutano, mafuta anopisa panguva yekuchovha bhasikoro akawedzera ne17% kune avo vakatora girini tii yakatorwa, zvichienzaniswa nevaya vakatora placebo ().

Kune rimwe divi, zvimwe zvidzidzo zvakaona kuti girini tii kana girini tii mushoma ane zvishoma zvine zvazvinoita pane metabolism kana uremu (,).

Tichifunga musiyano wezviwanikwa zvekudzidza, green tii mhedzisiro inogona kunge ichisiyana kubva pamunhu kusvika pamunhu uye inogona zvakare kuvimba nemari yakadyiwa.

Kunwa kusvika kumakapu mana egirini tii zuva nezuva kunogona kupa huwandu hwebatsiro kubva kuhutano, kusanganisira zvinogona kuwedzera huwandu hwemacalorie aunopisa.

Tenga tii yegirini online.

Pfupiso: Green tii ine caffeine uye EGCG, ese ari maviri anogona kusimudzira metabolism, kukurudzira kuonda, kudzivirira moyo hutano uye kuderedza njodzi yekenza.

7. Whey Mapuroteni

Whey protein inonakidza kwazvo.

Izvo zvakaratidzirwa kusimudzira mhasuru kukura kana ichibatanidzwa pamwe nekurovedza muviri uye inogona kubatsira kuchengetedza mhasuru panguva yekurema uremu (,).

Uye zvakare, whey protein inoratidzika kunge iri kunyatso kushanda mukudzvinyirira chishuwo pane mamwe mapuroteni sosi.

Izvi zvinodaro nekuti zvinokurudzira kuburitswa kwe "kuzara mahormone," senge PYY uye GLP-1, kune hukuru hukuru (,).

Imwe fundo yaive nevarume makumi maviri nevaviri vanonwa zvakasiyana mapuroteni zvinwiwa pamazuva mana akapatsanurwa. Vakasangana nenzara dzakadzika zvakanyanya uye vakadya mashoma macalorie pachikafu chinotevera mushure mekunwa iyo whey protein chinwiwa, zvichienzaniswa nemamwe mapuroteni zvinwiwa ().

Zvakare, whey inoita kunge inowedzera mafuta kupisa uye inosimudzira kurasikirwa nekurema muvanhu vakaonda uye nevaya vakafuta zvakanyanya kana vakafuta ().

Mune kumwe kuongorora kwevakuru makumi maviri nevatatu vane hutano, iyo whey protein yekudya yakawanikwa ichiwedzera metabolic rate uye mafuta anopisa kupfuura casin kana soy protein chikafu ().

Whey protein shake ndeyekukurumidza kudya kana tudyo sarudzo inosimudzira kurasikirwa kwemafuta uye inogona kubatsira kuvandudza yako muviri kuumbwa.

Tenga whey protein online.

Pfupiso: Whey protein inoita kunge inowedzera mhasuru kukura, inoderedza kudya, inowedzera kuzadza uye inowedzera metabolism zvine hunyanzvi kupfuura mamwe mapuroteni sosi.

8. Apple Cider Vhiniga

Apple cider vhiniga ndeyakare mishonga yevanhu nehumbowo-hwakavakirwa hutano mabhenefiti.

Izvo zvakapihwa mbiri yekudzikisa kudya uye kudzikisa shuga yeropa uye insulin mazinga mune vanhu vane chirwere cheshuga (,).

Zvakare, vhiniga chikamu chikuru, acetic acid, yakawanikwa ichiwedzera kupisa kwemafuta uye ichideredza dumbu rekuchengetedza mafuta muzvidzidzo zvinoverengeka zvemhuka (,,).

Kunyangwe pasina hunyanzvi hwekutsvagisa nezvevhiniga mhedzisiro pakurasikirwa kwemafuta muvanhu, mhedzisiro kubva kuimwe ongororo inokurudzira kwazvo.

Muchidzidzo ichi, varume vanosvika zana nemakumi mana nevapfumbamwe vakawedzera mashupuni maviri evhiniga kuzvikafu zvavo zvezuva nezuva kwemasvondo gumi nemaviri vakarasika mapaundi 3.7 (1.7 kilograms) uye vakasangana nekuderedzwa kwemafuta emuviri 0.9%.

Kusanganisira apple cider vhiniga mukudya kwako kunogona kukubatsira kurasikirwa nemafuta emuviri. Kutanga ne1 teaspoon pazuva rakasanganiswa mumvura uye zvishoma nezvishoma shanda kusvika 1-2 mashupuni pazuva kudzikisira kusagadzikana kwekugaya.

Tenga apple apple cider vhiniga online.

Pfupiso: Apple cider vhiniga inogona kubatsira kudzvinyirira kudya, kukurudzira kurasikirwa kwemafuta emimba uye kuderedza shuga yeropa uye insulin mazinga.

9. Chili mhiripiri

Chili mhiripiri inoita zvinopfuura kuwedzera kupisa kuchikafu chako.

Ma antioxidants avo ane simba anogona kudzora kuzvimba uye kubatsira kudzivirira maseru kubva mukukuvara ().

Pamusoro pezvo, tsvagiridzo inoratidza kuti imwe antioxidant mune chili mhiripiri inonzi capsaicin inogona kukubatsira iwe kuwana uye kuchengetedza huremu hune hutano.

Inoita izvi nekusimudzira kuzara uye kudzivirira kunyanya kudya ().

Zvakare, mukomboni uyu unogona zvakare kukubatsira iwe kupisa akawanda macalorie uye kurasikirwa nemafuta emuviri (,).

Mune ongororo yevakuru vanegumi nevapfumbamwe vane hutano, apo kudya kwecalori kwakarambidzwa ne20%, capsaicin yakawanikwa ichirwisa kudzikira kwesimba remetabolism iro rinowanzoitika nekuderera kwekoriori kudya ().

Imwe ongororo hombe yezvidzidzo makumi maviri yakapedzisa kuti kutora capsaicin kunobatsira kudzikisira kudya uye kunogona kuwedzera huwandu hwemacalorie aunopisa neanosvika makumi mashanu macalorie pazuva ().

Funga kudya chili mhiripiri kana kushandisa hupfu cayenne mhiripiri kuti zvinonhuhwirira zvako zvekudya kanoverengeka pasvondo.

Pfupiso:

Makemikari mune cayenne pepper akawanikwa achideredza kuzvimba, anobatsira kudzora nzara uye kuwedzera metabolic rate.

10. Oolong Tea

Oolong tii ndechimwe chezvinwiwa zvine hutano zvaunogona kunwa.

Kunyangwe ichigashira kushoma kudhinda pane yakasvibirira tii, ine zvakawanda zvakafanana zvehutano mabhenefiti, nekuda kwezviri mukati mayo zvine caffeine nemakatekini.

Kuongororwa kwezvidzidzo zvakati wandei kwakawana kuti kusanganiswa kwekatekini uye caffeine muiyi yakawedzera koriori inopisa neinonakidza 102 macalorie pazuva, paavhareji ().

Zvidzidzo zvidiki muvarume nevakadzi zvinoratidza kuti kunwa oolong tii inowedzera metabolic rate uye inosimudzira kuonda. Uyezve, kumwe kuongorora kwakawana kuti oolong tii yakawedzera koriori inopisa kaviri zvakapetwa sezvakaita green tea (,,).

Kunwa makapu mashoma egirini tii, oolong tii kana musanganiswa wevaviri nguva nenguva kunogona kukurudzira kurasikirwa kwemafuta uye nekupa imwe inobatsira mhedzisiro yehutano.

Tenga oolong tii pamhepo.

Pfupiso: Oolong tii ine caffeine nemakatekini, ese ari maviri akawanikwa achiwedzera metabolic rate uye kukurudzira kurasikirwa kwemafuta.

11. Yakazara-Mafuta ChiGiriki Yogati

Mafuta akazara eGreek yogati ane hutano hwakanyanya.

Kutanga, iyo yakanaka sosi yeprotein, potasium uye calcium.

Kutsvagurudza kunoratidza kuti epamusoro-mapuroteni zvigadzirwa zvemukaka zvinogona kusimudzira kurasikirwa kwemafuta, kuchengetedza mhasuru panguva yekudzikira uye kukubatsira kuti unzwe kuguta uye kugutsikana (,).

Zvakare, iyo yogati ine mapurobioti inogona kubatsira kuchengetedza ura hwako kugwinya uye inogona kudzora zviratidzo zvekutsamwa kwehurwere chirwere, sekuzvimbirwa uye kuzvimba ().

Yakazara-mafuta eGreek yogati zvakare ine conjugated linoleic acid, inoita kunge inosimudzira kurasikirwa nekurema kwemafuta muvanhu vakafutisa uye vakafutisa, maererano neongororo inosanganisira ongororo hombe yezvidzidzo gumi nesere (,,,).

Kudya yogurt yechiGreek nguva dzose kunogona kupa huwandu hwerubatsiro rwehutano. Asi ita shuwa yekusarudza yakajeka, izere-mafuta eGreek yogati, seasina-mafuta uye akaderera-mafuta zvigadzirwa zvemukaka zvine zvishoma kune isina conjugated linoleic acid.

Pfupiso:

Yakazara-mafuta eGreek yogati inogona kuwedzera mafuta kupisa, kudzikisira kudya, kuchengetedza mhasuru panguva yekurema uye kuvandudza hutumbo hutano.

12. Maorivhi Oiri

Oiri reMiorivhi ndeimwe yemafuta ane hutano pasi pano.

Mafuta omuorivhi akaratidzirwa kudzikisa triglycerides, kuwedzera HDL cholesterol uye kukurudzira kusunungurwa kweGLP-1, imwe yemahormone anobatsira kuti ugare wakazara ().

Uyezve, zvimwe zvidzidzo zvakaratidza kuti mafuta omuorivhi anogona kuwedzera huwandu hwemagetsi uye kukurudzira kurasikirwa kwemafuta (,,).

Muchidzidzo chidiki mumadzimai gumi nemaviri ekumiraopaopausal vane kufutisa mudumbu, kudya mamwe maorivhi emhandara sechikamu chekudya kwakanyanya kuwedzera huwandu hwemacalorie vakadzi vakapisa kwemaawa akati wandei ().

Kuti ubatanidze mafuta omuorivhi mukudya kwako kwezuva nezuva, dhiza mapuniji mashoma pasaradhi yako kana kuwedzera pane chikafu chakabikwa.

Pfupiso:

Olive Oiri inoita kunge inoderedza njodzi yehosha yemoyo, inosimudzira manzwiro ekuzara uye inowedzera metabolic rate.

Icho Chinokosha

Kunyangwe zvingatariswe nevamwe vagadziri vekuwedzera, hapana yakachengeteka "mashiripiti mapiritsi" ayo anogona kukubatsira iwe kupisa mazana emamwe macalorie pazuva.

Nekudaro, zvikafu zvinoverengeka uye zvinwiwa zvinogona zvine mwero kuwedzera yako metabolic rate, mukuwedzera pakupa mamwe mabhenefiti ehutano.

Kusanganisira akati wandei mukudya kwako kwezuva nezuva kunogona kuve nemhedzisiro iyo pakupedzisira inotungamira mukurasikirwa kwemafuta uye nani hutano hwakakwana.