Zakudya mu Zakudya Zatsopano Zomwe Zatsimikizira Kuti Zingakuthandizeni Kutaya Kunenepa
Nazi njira 4 zophweka komanso zophweka aliyense angathe kuwonjezera pa ndondomeko iliyonse yolemetsa kuti apititse patsogolo zotsatira zanu pogwiritsa ntchito zatsopano zopezeka mu sayansi ya zaumoyo.
Kafukufuku amasonyeza kuti mankhwala ena omwe amapezeka mu zakudya zatsopano amakuthandizani kuchepetsa thupi. Choncho musaiwale mapiritsi onse ndi mafayipi ndikuyamba kulemera mu njira yathanzi, yachirengedwe, yowona komanso yogwira mtima.
Pano inu mudzaphunzira za mankhwala achilengedwe awa, zipatso ndi ziweto zomwe zili ndipamwamba kwambiri, ndi maphikidwe a juisi ndi smoothie omwe amapereka chisakanizo chabwino kwambiri.
Chinsinsi
Kudya kwambiri mu zipatso ndi ndiwo zamasamba monga Mediterranean Diet zatsimikiziridwa mobwerezabwereza osati kokha kukhala wathanzi komanso komanso zothandiza kwambiri polemera.
Koma sikuti zipatso zonse ndi zophimba zimakhala zabwino kuti zisawonongeke. Pewani masamba obiriwira monga chimanga, nandolo ndi mbatata, ndi zipatso zabwino kwambiri monga malalanje, nthochi, apricots, yamatcheri, mphesa, mango, chinanazi ndi mapeyala.
Zipatso ndi zophimba zomwe zimapangitsa kuti thupi likhale lolemera ndizomwe zimakhala zochepa kwambiri m'magetsi monga soya, zipatso, maapulo, cruciferous veggies (kolifulawa, kale, kabichi ndi broccoli) ndi tsabola.
Zimene Mumakonda
Zakudya zina zopezeka mu zakudya zina zakhala zikugwirizana ndi kulemera.
Yoyamba ndi enzyme yotchedwa AMPK. Timapeza mwapamwamba kwambiri pamtundu uwu mu blueberries, mphesa zamtengo wapatali, tiyi wobiriwira ndi tsabola wa cayenne. AMPK imalimbitsa thupi lanu lomwe limapangitsa kuti ma calories ambiri awotchedwe komanso kuwonongeka kwa thupi.
Kachiwiri kachiwiri ndi resveratrol yomwe imapezeka pakhungu la blueberries ndi mphesa zofiira. Resveratrol ndi cholinga cha kufufuza kwakukulu. Phunziro la nyama izi zimapezeka kuti zimachepetsa kukula kwa minofu ya mafuta.
Wina ndi nootkatone .Chigawochi chili ndi mapepala apamwamba kwambiri.
Zapezeka kuti zowonjezera mavitamini oyaka mafuta a AMPK omwe atchulidwa pamwambapa, ndipo monga resveratrol amachepetsa minofu ya mafuta m'maphunziro a makoswe.
Potsirizira pake, capsaicin, yomwe imapezeka mu tsabola ya cayenne, yatsimikiziridwa kuti yowonjezera kuwonongeka kwa mafuta, ndipo ingathandizenso AMPK.
Fiber Connection
Fiber ndi chinthu chofunika kwambiri pa kuyesayesa kulikonse chifukwa chimapangitsa ife kumverera bwino ndi kuthandizira dongosolo lakumaliseche poyeretsa ndi kuchepetsa kudzimbidwa.
Zipatso zam'mphesa, blueberries, raspberries, strawberries, maapulo ndi tsabola tsabola zonse zimakhala ndi fiber kwambiri, ndikulemba mndandanda wa zakudya zowonjezera.
Maphikidwe Opambana
Nazi zomwe ndikuzikonda zokhudzana ndi kulemera kwa zipatso ndi ndiwo zamasamba mu zokoma za madzi ndi smoothie maphikidwe popanda zina
"Apple Spice"
- 2 maapulo
- 1/4 Zipatso zamphesa
- Masamba 2-3 Kale
- Dash wa Pepper wa Cayenne
- Kulawa bwino smoothie kuwonjezera makapu 1-2 a Soy Milk
"Chisangalalo cha Blueberry"
- 1 chikho cha Blueberries
- 1 Apple
- 1 Pepper ya Bell
- Dash wa tsabola ya Cayenne
- Pakuti zokoma smoothie kuwonjezera 1-2 makapu a Soy Mkaka
Pangani maphikidwe anu omwe mukuphatikizapo izi zowonjezera zolemera zowonjezera.
Kumbukirani kuti kuchepa kwabwino ndi kothandiza kwambiri sikungokhala chakudya - kuphatikizapo kuchita masewera olimbitsa thupi komanso kugona kuti mupambane.