Chikafu gumi chinokubatsira kurasikirwa nehuremu

Zvemukati

• 1. Peya
• 2. Sinamoni
• 3. Shiraplant
• 4. Bhurugwa mupunga
• 5. Oats
• 6. Gorosi bran
• 7. Strawberry
• 8. Green tii
• 9. Yakapiswa
• 10. Nyemba

Chikafu chinokubatsira kurasikirwa nehuremu ndeavo anovandudza ura kufamba, kurwisa kuchengetwa kwemvura, kumhanyisa metabolism kana kubatsira kupisa macalorie senge watermelon, oats uye eggplant, semuenzaniso.

Izvi zvekudya zvinofanirwa kudyiwa zuva nezuva mukati mezuva rese, pamwe nemuitiro wekuita zvekuita zvemuviri uye chikafu chine hutano chakadzika mushuga, zviwitsi, mafuta, chikafu chakakangwa uye chikafu chakagadziriswa. Uye zvakare, zvakakoshawo kuti uite kurovedza muviri zuva nezuva, sekufamba katatu pavhiki kweinenge awa imwe.

1. Peya

Iyo peari yakafuma mumvura uye ine 71% yeasina kusungunuka fibers, ichisimbisa kunzwa kukuru kwekuguta uye kugadzirisa matumbo ekufambisa. Uye zvakare, iyo chaiyo shuga yemuchero inobvisa zvishuwo zvemaswiti uye zvishoma nezvishoma inowedzera shuga yeropa, iyo inobatsira kudzikisa nzara uye kudzivirira kudyiwa kweshuga chikafu.

Maitiro ekudya: Kuti ikubatsire kudzikira uremu, inofanirwa kudyiwa maminetsi makumi maviri pamberi pekudya kukuru.

2. Sinamoni

Cinnamon inonhuhwirira condiment iyo inogona kukonzera thermogenic mitezo mumuviri, iyo inogona kuwedzera metabolism uye kuwedzera maitiro ekupisa mafuta emuviri.

Uye zvakare, sinamoni inobatsirawo kudzikisa mashuga eropa eropa, kuwedzera insulin senzwi uye kudzikisira insulin kudzvinyirira, iyo zvakare inofarira kuonda.Zvimwe zvekudya zvine thermogenic zvivakwa ginger, tsvuku mhiripiri, kofi uye hibiscus tii. Dzidza zvakawanda nezve thermogenic chikafu.

Maitiro ekudya: Sinamoni inogona kuwedzerwa nyore mugadziriro dzakasiyana siyana, senge michero, majusi, smoothies, kofi, tii, keke uye makuki, semuenzaniso.

3. Shiraplant

Shiraplant, kuwedzera pakuve yakaderera-koriori muchero, sezvo magiramu zana aine macalorie makumi maviri nemana chete, zvakare akapfuma mufibre, achibatsira mukushanda kwakakodzera kwemukati, mukurwisa cholesterol yakaipa uye kusagadzikana kugaya, kuburitsa kunzwa kwekuguta.

Uye zvakare, yakafuma mumvura, mavitamini uye zvicherwa, uye yakaderera macalorie, ichibatsira kurwisa kuchengetedza kwemvura uye kubvisa muviri.

Maitiro ekudya: Izvo zvinokwanisika kugadzirira eggplant mvura uye kunwa mukati mezuva rese panzvimbo pemvura. Izvo zvakare zvinokwanisika kuwedzera eggplant kune masaradhi uye kuigadzira nenzira yechips, semuenzaniso. Ona mamwe mabikirwo ehuremu nekudya eggplant.

4. Bhurugwa mupunga

Mupunga webrown, kusiyana nemupunga muchena, une hupfumi hwakawanda, zvichibatsira kuwedzera kuguta uye kuita kuti huwandu hwechikafu chidyiwe zvishoma. Iyo zvakare yakapfuma mumaB mavitamini, zinc uye selenium, ayo ari antioxidant zvinovaka muviri izvo zvinovandudza kutenderera kweropa, kuisa pfungwa uye ndangariro.

Maitiro ekudya: Izvo zvakakosha kuti huwandu hunoshandiswa hunodzorwa, nekuti kunyangwe chiri chikafu chizere, kana iwe uchidya zvakawandisa chinotanga kuve neakasiyana mhedzisiro. Kana iwe uchida kuziva kuti ndechipi chikamu chakakodzera, chakanakira kutsvaga gwara kubva kune anoona nezvehutano kuitira kuti ongororo iitwe uye chirongwa chezvehutano chinoenderana nezvinodiwa nemunhu zvaratidzwa.

5. Oats

Oats vakapfuma mumafuta akasungunuka uye mapuroteni, ayo anopa kuguta uye kutonga ura. Uye zvakare, kushandiswa kwayo kunobatsira kugadzirisa glucose muropa uye kudzora cholesterol yakawanda, zvichiita kuti nzara itore nguva yakareba kuti isvike.

Maitiro ekudya: Oats anonyanya kuita zvinhu zvakawanda uye anogona kudyiwa muchimiro chephoroji kana kuwedzerwa kune michero yakatemwa, mavitamini, makeke uye makuki.

6. Gorosi bran

Gorosi bran rakapfuma kwazvo mu fiber, iine 12.5 gramu ye fiber yega yega 100 gramu yechikafu, uye ine mashoma macalorie, uye inogona kushandiswa kurwisa kuzvimbirwa, kubatsira kudzora ropa glucose uye kuwedzera kuguta.

Maitiro ekudya: Sezvo isingashandure kuravira kwechikafu, inogona kuwedzerwa mune ese magadzirirwo ekuderedza kufemerwa kwemafuta muura. Dzidza maitiro ekushandisa gorosi bran.

7. Strawberry

Iyo sitirobheri, mukuwedzera pakuve nemazana macalorie, yakafuma mune fiber, ichibatsira kudzora huwandu hweshuga yeropa uye kuwedzera kunzwa kwekuguta, kudzikisira huwandu hwezuva nezuva macalorie akamedzwa uye kukurudzira kuonda. Iyo zvakare yakapfuma muvhitamini C, folate uye mamwe phenolic makomputa ayo anopa antioxidant uye anti-kupisa mhedzisiro.

Maitiro ekudya: Chibereko ichi chinogona kudyiwa chakazara kana mumajusi, uye chinogona kutoshandiswa mukugadzirisa madhizaini ekudzikisa hutachiona kuti uvandudze metabolism. Tarisa uone mamwe ma detox muto mabikirwo.

8. Green tii

Green tii ine thermogenic zvivakwa, inomhanyisa iyo metabolism uye inofarira kupisa kwemafuta. Izvi zvinodaro nekuti yakafuma mune caffeine, inokurudzira inobatsira kupisa mafuta panguva yekurovedza muviri. Uye zvakare, yakapfuma mumakatekini, ayo ane simba antioxidants anobatsira kugadzirisa metabolism. Ona zvimwe zvakanakira green tea.

Kugadzirira sei: Green tii inofanira kudyiwa pasi pekutungamira kwachiremba kana wezvekudya uye kuti uigadzirire, wedzera 1 punipuni yemuriwo mukapu imwe yemvura irikufashaira, ichirega ichimira kwemaminitsi gumi.

9. Yakapiswa

Flaxseed yakafuma mune antioxidants uye omega-3, mhando yemafuta akanaka anobatsira kudzora cholesterol uye inoderedza kuzvimba mumuviri, zvichirerutsa huremu hwekudzikira. Uye zvakare, yakafuma mumicheka inovandudza kugaya uye inowedzera kuguta. Dzidza zvakawanda nezve mabhenefiti eflakisi.

Maitiro ekudya: Iyo yakanaka ndeyekushandisa iyo yakapwanyika maflakisi mbeu kana muchimiro cheupfu, uye 1 kana 2 mashupuni anogona kuwedzerwa kune zviyo, masaladi, majusi uye ma yoghurt. Inogona zvakare kuwedzerwa mukugadzirira kwechingwa, mapai nemakeke.

10. Nyemba

Mbesa dzakadai bhinzi, pizi, nyemba uye nhokwe ndiwo manyuko epuroteni uye zvekudya fiber, izvo zvinowedzera kuguta uye kurwisa kuzvimbirwa.

Maitiro ekudya: Kudya mashupuni mana pazuva kwakaringana kuwana mabhenefiti, kunyanya kana ichidyiwa pamwe chete nemupunga wakasviba, sezvo mubatanidzwa uyu uchiita puroteni yemhando yepamusoro.

Tarisa uone mamwe matipi kubva kune wedu wezvehutano kuti urwise nzara panguva yekudya: