20 Mazano Anoshanda Ekurasa Lely Fat (Inotsigirwa neSainzi)

Zvemukati

• 1. Idya faibha yakanyungudika yakawanda
• 2. Dzivisa chikafu chine mafuta anotapira
• 3. Usanwe doro rakawandisa
• 4. Idya chikafu chine mapuroteni akawanda
• 5. Deredza kushushikana kwako
• 6. Usadya zvakawanda zvine shuga
• 7. Ita maekisesaizi (cardio)
• 8. Cheka kumashure kuma carbs - kunyanya akacheneswa carbs
• 9. Tsiva mamwe emafuta ako ekubikisa necoconut oiri
• 10. Ita zvekudzivirira kudzidzira (simudza zviyero)
• 11. Dzivisa zvinwiwa zvine shuga
• 12. Wana nguva yakakwana yokurara
• 13. Chengetedza chikafu chako uye kurovedza muviri
• 14. Idya hove dzakakora vhiki rega rega
• 15. Rega kunwa muto wemichero
• 16. Wedzera apple cider vhiniga kuchikafu chako
• 17. Idya chikafu cheprobiotic kana tora chinowedzera cheprobiotic
• 18. Edza zvenguva kutsanya
• 19. Inwa green tea
• Chinja mararamiro ako uye ubatanidze nzira dzakasiyana
• Chinokosha

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

Mafuta edumbu anopfuura kungonetsa kunoita kuti mbatya dzako dzinzwe dzakasimba.

Zvinokuvadza zvakanyanya.

Rudzi rwemafuta - rwunonzi mafuta episceral - ndiyo njodzi huru yerudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, uye mamwe mamiriro (1).

Masangano mazhinji ezvehutano anoshandisa muviri mass index (BMI) kupimisa huremu nekufungidzira njodzi yechirwere chemagetsi.

Nekudaro, izvi zvinotsausa, sevanhu vane mafuta emudumbu akawandisa vari panjodzi yekuwedzera kunyangwe vakataridzika kunge vatete ().

Kunyangwe kurasikirwa nemafuta kubva munzvimbo ino kungave kwakaoma, pane zvinhu zvakati wandei zvaunogona kuita kudzikisa akawandisa emimba mafuta.

Heano makumi maviri matipi anoshanda ekurasikirwa nedumbu mafuta, anotsigirwa nesainzi zvidzidzo.

Kutora mifananidzo naAya Brackett

1. Idya faibha yakanyungudika yakawanda

Fibha inogadziriswa inonwisa mvura uye inogadzira gel inobatsira kudzora chikafu sezvo ichipfuura nemudumbu rako.

Zvidzidzo zvinoratidza kuti iyi mhando ye fiber inosimudzira kuonda nekukubatsira kuti unzwe kuguta, saka iwe unowanzo kudya zvishoma. Inogona zvakare kudzikisa huwandu hwe macalorie muviri wako unotora kubva kuchikafu (,,).

Zvakare, fiber inogadzikana inogona kubatsira kurwisa mafuta emudumbu.

Chidzidzo chekucherechedza mune vanhu vakuru vanopfuura chiuru nemazana vakaona kuti pagumi-yega gramu inowedzera mukusungunuka kwefibha, mafuta emudumbu akawana ne3.7% mukati memakore mashanu emakore ().

Ita nhamburiko yekudya yakakwira fiber chikafu mazuva ese. Kwakanaka masosi eakagadziriswa fiber anosanganisira:

• mbeu yefilakisi
• shirataki noodles
• Brussels inomera
• avocado
• nyemba
• mablackberries

Soluble fiber inogona kukubatsira iwe kuti uderedze huremu nekuwedzera kuzara uye kudzikisa macalorie kutora. Edza kusanganisa yakawanda yeakakwira fiber chikafu mune yako uremu kurasikirwa chikafu.

2. Dzivisa chikafu chine mafuta anotapira

Trans mafuta anogadzirwa nekupomba hydrogen mumafuta asina kunyungudutswa, senge mafuta e soya.

Iwo anowanikwa mune mamwe margarines uye anopararira uye zvakare anowanzo kuwedzerwa kuzvikafu zvakapakurwa, asi vagadziri vechikafu vazhinji vakarega kuzvishandisa.

Aya mafuta ave akabatanidzwa nekuzvimba, chirwere chemoyo, insulin kushora, uye mafuta epamuviri kuwana mukucherechedza uye kudzidza kwemhuka (,,).

Chidzidzo chegore re6 chakawana kuti tsoko idya yakanyanya mafuta mafuta yekudya yakawana 33% mamwe mafuta epamuviri pane avo vanodya kudya kwakanyanya mumafuta emonounsaturated ().

Kubatsira kudzikisa mafuta emudumbu uye kuchengetedza hutano hwako, verenga zvinongedzo zvinyorwa nekuchenjerera uye ugare kure nezvigadzirwa zvine trans mafuta. Izvi zvinowanzo kuverengerwa seakasarudzika hydrogenated mafuta.

Zvimwe zvidzidzo zvakabatanidza kudyiwa kwepamusoro kwemafuta ekuwedzera kusvika mukuwedzera kwemafuta emimba. Kunyangwe iwe uri kuyedza kudzikisa huremu, kudzikisira kutora kwako mafuta ekufambisa izano rakanaka.

3. Usanwe doro rakawandisa

Doro rinogona kubatsira poutano muzvishoma, asi rinokuvadza zvakanyanya kana ukanwa zvakanyanya.

Kutsvagisa kunoratidza kuti doro rakawandisa rinogona zvakare kuita kuti iwe uwane mafuta emimba.

Ongororo dzekuongorora dzinobatanidza doro rinonwa doro kune yakanyanya kuwedzera njodzi yekukura kwepakati kufutisa - ndiko kuti, kuwandisa kwemafuta ekuchengetedza muchiuno (,).

Kucheka doro kunogona kubatsira kudzikisa chiuno chako. Iwe haufanire kuzvipa zvachose, asi kudzikisira huwandu hwaunonwa nezuva rimwe chete kunogona kubatsira.

Imwe ongororo yekushandisa doro yaisanganisira vanhu vanopfuura zviuru zviviri.

Mhedzisiro yakaratidza kuti avo vainwa doro zuva nezuva asi vaisapfuurika pasi pechinwiwa chimwe chete pazuva vaive nemafuta mashoma emudumbu pane avo vainwa zvishoma asi vachinwa doro rakawanda pamazuva avanonwa ().

Kunyanyisa kunwa doro kwave kuchisanganiswa nekuwedzera kwemafuta emimba. Kana iwe uchida kudzikisa chiuno chako, funga kunwa doro zvine mwero kana kurega zvachose.

4. Idya chikafu chine mapuroteni akawanda

Mapuroteni chinhu chinonyanya kukosha pakuvaka uremu.

Yakakwira mapuroteni inodya inowedzera kuburitswa kweiyo izere hormone PYY, iyo inoderedza chishuwo uye inosimudzira kuzara.

Mapuroteni zvakare anomutsa yako metabolic rate uye inokubatsira iwe kuti uchengetedze mhasuru panguva yekuonda (,,).

Dzidzo zhinji dzekucherechedza dzinoratidza kuti vanhu vanodya mapuroteni mazhinji vanowanzove nemafuta mashoma epamuviri pane avo vanodya yakaderera mapuroteni chikafu (,,).

Ive neshuwa yekuisa yakanaka protein sosi pakudya kwese, senge:

• nyama
• hove
• mazai
• dairy
• whey protein
• bhinzi

Heprotein chikafu, senge hove, nyama isina mafuta, uye bhinzi, zvakanaka kana iwe uchiedza kudurura mamwe mapaundi muchiuno chako.

5. Deredza kushushikana kwako

Kushungurudzika kunogona kuita kuti iwe uwane mafuta emimba nekukonzeresa adrenal glands kuburitsa cortisol, inozivikanwawo sehormone yekushushikana.

Tsvagiridzo inoratidza kuti yakakwira cortisol mazinga anowedzera chishuwo uye kutyaira mudumbu mafuta ekuchengetedza (,).

Uyezve, vakadzi vanotova nechiuno chihombe vanowanzo gadzira yakawanda cortisol mukupindura kunetseka. Yakawedzera cortisol inowedzera kuwedzera kumafuta kuwana kutenderera nepakati ().

Kubatsira kudzikisa mafuta emudumbu, ita zviitiko zvinonakidza zvinoderedza kunetseka. Kudzidzira iyo yoga kana kufungisisa inogona kuve nzira dzinoshanda.

Kushungurudzika kunogona kukurudzira kuwana kwemafuta kwakakomberedza chiuno chako. Kuderedza kushushikana kunofanirwa kuve chimwe chezvinhu zvako zvekutanga kana iwe uri kuyedza kudzikisa huremu.

6. Usadya zvakawanda zvine shuga

Shuga ine fructose, iyo yanga ichibatanidzwa nezvirwere zvakawanda zvisingaperi painodyiwa yakawandisa.

Izvi zvinosanganisira chirwere chemwoyo, mhando 2 chirwere cheshuga, kufutisa, uye mafuta chiropa chirwere (,,).

Ongororo dzekucherechedza dzinoratidza hukama pakati peshuga yakawanda yekuwedzera uye mafuta emimba akawedzera (,).

Izvo zvakakosha kuti uzive kuti zvinopfuura shuga yakanatswa chete inogona kutungamira mukuwana mafuta mudumbu. Kunyangwe shuga dzine hutano, sehuchi chaihwo, dzinofanirwa kushandiswa zvishoma.

Kunyanyisa kunwa shuga ndicho chikonzero chikuru chekuwedzera uremu muvanhu vazhinji. Deredza kudya kwako kweswiti uye chikafu chakagadziriswa chakakwira mushuga yakawedzerwa.

7. Ita maekisesaizi (cardio)

Aerobic kurovedza muviri (cardio) inzira inoshanda yekuvandudza hutano hwako uye kupisa macalorie.

Zvidzidzo zvakare zvinoratidza kuti ndeimwe yemhando dzakanyanya kurovedza dzekuderedza mafuta emimba. Nekudaro, mhedzisiro inosanganiswa nezvekuti zvine mwero kana kukwirira kwakanyanya kurovedza muviri kunobatsira zvakanyanya (,,).

Chero zvazvingaitika, kuwanda uye nguva yechirongwa chako chekurovedza muviri chakakosha kupfuura kusimba kwayo.

Imwe ongororo yakawana kuti vakadzi vanonzi postmenopausal vakarasikirwa nemafuta akawanda kubva kunzvimbo dzese pavakaita maekisesaizi eroobic kwemaminitsi mazana matatu pasvondo, zvichienzaniswa neavo vakashandisa maminetsi zana nemakumi mashanu pasvondo ().

Aerobic kurovedza muviri inzira inoshanda yekudzikisa uremu. Zvidzidzo zvinoratidza kuti zvinonyanya kushanda pakuderedza chiuno chako.

8. Cheka kumashure kuma carbs - kunyanya akacheneswa carbs

Kuderedza kudya kwako kwecarb kunogona kubatsira zvakanyanya pakurasikirwa nemafuta, kusanganisira mafuta emimba.

Kudya zvine pasi pe50 magiramu e carbs pazuva kunokonzeresa kurasikirwa kwemafuta mudumbu kune vanhu vakafutisa, avo vari panjodzi yerudzi rwechipiri chirwere cheshuga, uye vakadzi vane polycystic ovary syndrome (PCOS) (,,).

Haufanire kutevedzera chakasimba chakaderera carb chikafu. Kumwe kutsvagurudza kunoratidza kuti kungotsiva carbs yakanatswa neisina kugadziriswa starchy carbs kunogona kuvandudza metabolic hutano uye kudzora dumbu mafuta (,).

Mune yakakurumbira Framingham Mwoyo Kudzidza, vanhu vane yakanyanya kudyiwa kwezviyo zvakakwana vaive 17% kushomeka kuve nemafuta emimba akawandisa pane avo vaidya chikafu chakakwira muzviyo zvakanatswa ().

Kudya kwakanyanya kweakacheneswa carbs inosanganisirwa nemafuta akawandisa emudumbu. Funga kudzikisa yako carb yaunodya kana kutsiva yakanatswa carbs mukudya kwako ine hutano carb sosi, senge yakazara zviyo, nyemba, kana miriwo.

9. Tsiva mamwe emafuta ako ekubikisa necoconut oiri

Kokonati mafuta ndeimwe yemafuta ane hutano pane aunogona kudya.

Zvidzidzo zvinoratidza kuti epakati-cheni mafuta mumafuta ekokonati anogona kusimudzira metabolism uye nekudzikisa huwandu hwemafuta aunochengeta mukupindura kwakakwira koriori kudya (,).

Dzidzo dzinodzorwa dzinoti zvinogona zvakare kutungamira mukurasikirwa kwemafuta mudumbu ().

Mune kumwe kuongorora, varume vane kufutisa avo vaitora mafuta ekokonati zuva rega rega kwemavhiki gumi nemaviri vakarasikirwa neavhareji ye1.1 inches (2.86 cm) kubva muchiuno chavo vasingachinje madhayeti kana maitiro ekurovedza muviri ().

Nekudaro, humbowo hwezvakanakira mafuta ekokonati ekurasikirwa nemafuta mudumbu hauna simba uye une nharo ().

Zvakare, ramba uchifunga kuti kokonati mafuta akakwirira mumacalorie. Panzvimbo pekuwedzera mamwe mafuta kuchikafu chako, chinja mamwe emafuta iwe auri kutodya nemafuta ekokonati.

Zvidzidzo zvinoratidza kuti kushandisa coconut mafuta panzvimbo yemamwe mafuta ekubikisa kunogona kubatsira kudzikisa mafuta emimba.

10. Ita zvekudzivirira kudzidzira (simudza zviyero)

Kuramba kudzidziswa, inozivikanwawo sekusimudza uremu kana kudzidziswa kwesimba, kwakakosha kuchengetedza nekuwana mhasuru.

Kubva pane zvidzidzo zvinosanganisira vanhu vane prediabetes, rudzi rwechipiri chirwere cheshuga, uye mafuta ane chiropa chirwere, kuramba kudzidziswa kunogona kubatsira zvakare mudumbu kurasikirwa kwemafuta (,).

Muchokwadi, kumwe kuongorora kwakabatanidza vechidiki vane huremu hwakanyanya kwakaratidza kuti kusanganiswa kwesimba rekudzidziswa uye kurovedza muviri kweaerobic kwakatungamira pakuderera kukuru kwemafuta ekuona ().

Kana iwe ukafunga kutanga kusimudza masimbi, izano rakanaka kuwana zano kubva kune wakasimbiswa wega mudzidzisi.

Simba kudzidziswa inogona kuve yakakosha nzira yekudzora uremu uye inogona kubatsira kudzikamisa dumbu mafuta. Zvidzidzo zvinoratidza kuti zvinotonyanya kushanda musanganiswa neeerobic kurovedza muviri.

11. Dzivisa zvinwiwa zvine shuga

Shuwa-zvinotapira zvinwiwa zvinotakurwa nequidose fructose, izvo zvinogona kukuita iwe uwane dumbu mafuta.

Zvidzidzo zvinoratidza kuti zvinwiwa zvine shuga zvinotungamira mukuwedzera mafuta muchiropa. Imwe ye10-vhiki yekudzidza yakawana yakakosha mudumbu mafuta kuwana mune vanhu vanonwa yakakwira fructose zvinwiwa (,,).

Zvinwiwa zvine shuga zvinoita kunge zvakatonyanya kupfuura chikafu chine shuga yakawanda.

Sezvo huropi hwako husinga gadzirise macalorie emvura nenzira imwecheteyo yainoita yakasimba, iwe ungangozopedzisira wodya macalorie akawandisa gare gare nekuachengeta semafuta (,).

Kuti urasikirwe nemafuta emudumbu, zviri nani kudzivirira zvachose zvinwiwa zvinotapira zvine shuga senge:

• pasoda
• chibhakera
• inotapira tii
• zvidhakwa zvinosanganisa zvine shuga

Kudzivisa mafomu ese eshuga, senge shuga-zvinwiwa zvinotapira, zvakakosha zvikuru kana iwe uchiedza kudurura mamwe mapaundi.

12. Wana nguva yakakwana yokurara

Kurara kwakakosha kune zvakawanda zvehutano hwako, kusanganisira huremu. Zvidzidzo zvinoratidza kuti vanhu vasina kuwana zvakakwana kurara vanowanzo wedzera huremu, izvo zvinogona kusanganisira dumbu mafuta (,).

Chidzidzo chemakore gumi nematanhatu chinosanganisira vakadzi vanopfuura makumi matanhatu neshanu vakaona kuti avo vairara maawa asingasviki mashanu pahusiku vaive nemikana yekuwedzera huremu kupfuura avo vairara maawa manomwe kana kudarika husiku ().

Iyo mamiriro anozivikanwa sehope kufema, uko kufema kunomira nguva nenguva pakati pehusiku, zvakare kwakabatanidzwa kune yakawandisa visceral mafuta ().

Kunze kwekurara kanokwana maawa manomwe pahusiku, ita shuwa kuti iwe uri kuwana yakakwana yemhando yekurara.

Kana iwe uchifungidzira iwe unogona kunge uine kurara kufema kana chimwe chirwere chehope, taura nachiremba uye uwane kurapwa.

Kurara kwakabatanidzwa neyakawedzera njodzi yekuwedzera huremu. Kuwana yakakwana yemhando yepamusoro kurara kunofanirwa kuve chimwe chezvinhu zvako zvakakosha kana uchironga kudzikisa huremu uye nekuvandudza hutano hwako.

13. Chengetedza chikafu chako uye kurovedza muviri

Zvinhu zvakawanda zvinogona kukubatsira kurasikirwa nehuremu uye nemafuta emudumbu, asi kunwa mashoma macalorie kupfuura ako anodiwa nemuviri wako ekugadzirisa huremu kiyi ().

Kuchengeta diary yezvokudya kana kushandisa online tracker chikafu kana app zvinogona kukubatsira iwe kutarisa yako calori yaunodya. Iri zano rakaratidzirwa kuve rinobatsira pakurasikirwa nehuremu (,).

Uye zvakare, zvishandiso zvekutevera zvekudya zvinokubatsira kuti uone kudya kwako kweprotein, carbs, fiber, uye micronutrients. Vazhinji zvakare vanokutendera iwe kunyora yako kurovedza muviri uye kuita kwomuviri.

Iwe unogona kuwana mashanu emahara maapplication / mawebhusaiti kuti utarise zvinovaka muviri uye koriori pane ino peji.

Seyambiro yakajairika yekurasikirwa uremu, inogara iri zano rakanaka kuteedzera zvauri kudya. Kuchengeta dhayari rekudya kana kushandisa online chikafu chekuteedzera ndidzo mbiri dzenzira dzakakurumbira dzekuita izvi.

14. Idya hove dzakakora vhiki rega rega

Hove dzakakora dzine hutano hwakasimba.

Ivo vakapfuma mune zvemhando yepamusoro mapuroteni uye mafuta eomega-3 anokuchengetedza kubva kuchirwere (,).

Humwe humbowo hunoratidza kuti aya omega-3 mafuta anogona zvakare kubatsira kudzikisa visceral mafuta.

Zvidzidzo muvakuru uye vana vane mafuta echiropa chirwere zvinoratidza kuti hove mafuta anowedzera anogona zvakanyanya kudzora chiropa uye mudumbu mafuta (,,).

Vavarira kuwana 2-3 servings yehove dzakakora pasvondo. Sarudzo dzakanaka dzinosanganisira:

• salmon
• herring
• sardines
• mackerel
• anchovies

Kudya hove dzakakora kana kutora omega-3 zvinowedzera zvinogona kuvandudza hutano hwako hwese. Humwe humbowo zvakare hunoratidza kuti inogona kudzora mafuta emudumbu mune vanhu vane mafuta echiropa chirwere.

15. Rega kunwa muto wemichero

Kunyangwe juzi yemichero ichipa mavitamini uye zvicherwa, yakangokwana mushuga sesoda nezvimwe zvinwiwa zvinotapira.

Kunwa yakawanda kunogona kutakura njodzi imwechete yekuwana mafuta emimba ().

8-ounce (240-mL) inoshumirwa muto wemaapuro usina kutapira une magiramu makumi maviri nemana eshuga, hafu yacho iri fructose (63).

Kubatsira kudzora mafuta emudumbu akawandisa, chinja juzi remichero nemvura, tii isina kuchuchirwa iced, kana mvura inopenya negeji yemoni kana lime.

Kana zvasvika pakukora kwemafuta, muto wemichero unogona kunge wakashata seshuga soda. Funga kudzivirira zvese zvinobva mushuga yemvura kuti uwedzere mukana wako wekubudirira kuonda.

16. Wedzera apple cider vhiniga kuchikafu chako

Kunwa apple cider vhiniga kune zvinonakidza zvehutano zvinobatsira, kusanganisira kudzikisa mashuga eropa ().

Iine acetic acid, iyo yakaratidzirwa kudzikisa dumbu mafuta ekuchengetedza muzvidzidzo zvinoverengeka zvemhuka (,,).

Muchidzidzo chevhiki gumi nembiri chinodzorwa muvarume vanoonekwa kuti vane kufutisa, avo vakatora kiyipuni 1 (15 mL) yeapuro cider vhiniga pazuva vakarasikirwa nehafu yema inchi (1.4 cm) kubva muchiuno chavo ().

Kutora 1-2 mashupuni (15-30 mL) yeaple cider vhiniga pazuva yakachengeteka kune vanhu vazhinji uye inogona kutungamira pakurasikirwa nemafuta mashoma.

Nekudaro, ive shuwa kuisanganisa nemvura, sezvo isina kusanganiswa vhiniga inogona kukanganisa iyo enamel pameno ako.

Kana iwe uchida kuyedza apple cider vhiniga, pane yakanaka sarudzo yekusarudza kubva online.

Apple cider vhiniga inogona kubatsira iwe kurasikirwa nehuremu. Zvidzidzo zvezvipfuyo zvinoratidza kuti zvinogona kubatsira kudzikisa mafuta emudumbu.

17. Idya chikafu cheprobiotic kana tora chinowedzera cheprobiotic

Probiotic mabhakitiriya anowanikwa mune zvimwe zvekudya uye zvinowedzera. Ivo vane akawanda mabhenefiti ehutano, kusanganisira kubatsira kunatsiridza hutumbo hutano nekusimudzira immune immune ().

Vatsvakurudzi vakaona kuti mhando dzakasiyana dzebhakitiriya dzinoita basa mukuremerwa uye kuti kuva nechiyero chakaringana kunogona kubatsira nekudzikisa uremu, kusanganisira kurasikirwa nemafuta emudumbu.

Izvo zvinoratidzwa kudzikamisa dumbu mafuta zvinosanganisira nhengo dze Lactobacillus mhuri, senge Lactobacillus fermentum, Lactobacillus amylovorus uye kunyanya Lactobacillus gasseri (, 71, , ).

Probiotic inowedzera inowanzo ine akatiwandei mabhakitiriya, saka ita shuwa kuti iwe unotenga iyo inopa imwe kana yakawanda yeaya mabhakitiriya ehutachiona.

Shop probiotic inowedzera online.

Kutora maprobiotic ekuwedzera kunogona kubatsira kusimudzira hutano hwakanaka hwekugaya. Zvidzidzo zvakare zvinoratidza kuti gut inobatsira mabhakitiriya anogona kubatsira kukurudzira kuonda.

18. Edza zvenguva kutsanya

Kutsanya kwepakati nepakati kwave kuve kwakakurumbira senzira yekurasikirwa.

Iyo nzira yekudya iyo inotenderera pakati penguva dzekudya uye nguva dzekutsanya ().

Imwe nzira yakakurumbira inosanganisira 24-awa yekutsanya kamwe kana kaviri pasvondo. Imwe inosanganisira yekutsanya zuva rega rega kwemaawa gumi nematanhatu uye kudya chikafu chako chose mukati menguva ye8-awa.

Mukuongorora kwezvidzidzo zvekutsanya kwepakati nepakati uye kumwe kutsanya kwemazuva, vanhu vakaona kuderera kwe4-7% mumafuta emimba mukati memavhiki matanhatu kusvika kumakumi maviri nemana (75).

Pane humwe humbowo hwekuti kutsanya kwepakati nepakati, uye kutsanya kazhinji, kunogona kunge kusingabatsire vakadzi sevanhu.

Kunyangwe dzimwe nzira dzekutsanya dzakashandurwa dzichiita sedziri nani sarudzo, rega kutsanya nekukasira kana iwe ukawana chero zvakashata mhedzisiro.

Kutsanya kuri pakati nepakati inzira yekudya iyo inochinja pakati penguva yekudya nekutsanya. Zvidzidzo zvinoratidza kuti inogona kunge iri imwe yenzira dzinoshanda kwazvo dzekudzora huremu nemafuta emudumbu.

19. Inwa green tea

Green tii chinwiwa chakasiyana zvine hutano.

Iine caffeine uye antioxidant epigallocatechin gallate (EGCG), ese ari maviri anoita sekusimudzira metabolism (,).

EGCG ikatekini, iyo dzinoverengeka zvidzidzo zvinoratidza kuti inogona kukubatsira kurasikirwa nedumbu mafuta. Mhedzisiro yacho inogona kusimbiswa kana girini tii kunwa kuchisanganiswa nekurovedza muviri (, 79, 80).

Kugara uchinwa girini tii kwave kwakabatana nehuremu, kunyangwe ingangove isinganyanyobudirira pachayo uye zvakanakisa zvakasanganiswa nekurovedza muviri.

Chinja mararamiro ako uye ubatanidze nzira dzakasiyana

Kungoita chimwe chete chezvinhu pane ino chinyorwa hakuzove nemhedzisiro huru pachayo.

Kana iwe uchida mibairo yakanaka, iwe unofanirwa kusanganisa nzira dzakasiyana idzo dzakaratidzirwa kuti dzinoshanda.

Sezvineiwo, zhinji dzenzira idzi zvinhu zvinowanzo kuve zvine chekuita nekudya zvine hutano uye hupenyu hwese hutano.

Naizvozvo, kushandura mararamiro ako kwenguva yakareba ndiyo kiyi yekurasikirwa nedumbu rako mafuta uye kuichengeta iri kure.

Paunenge uine tsika dzakanaka uye uchidya chikafu chaicho, kurasikirwa kwemafuta kunowanzo tevera sechisikirwo divi mhedzisiro.

Kuderedza uremu uye kuichengeta kwakaoma kunze kwekunge iwe uchinja zvachose tsika dzako dzekudya uye mararamiro.

Chinokosha

Iko hakuna mashiripiti mhinduro kurasa dumbu mafuta.

Kurera huremu kunogara kuchida kuedza, kuzvipira, uye kutsungirira panzvimbo yako.

Kubudirira kutora mamwe kana ese marongero uye mararamire zvinangwa zvinokurukurwa muchinyorwa chino zvinonyatso kukubatsira kurasikirwa nemapaundi ekuwedzera muchiuno chako.