Chii chekudya kwemangwanani kuti urase mafuta emudumbu

Bvisa mudumbu mafuta

Kudya kwemangwanani kwakakosha uye kana ukasarudzawo zvakanaka izvo zvaunonwa mangwanani, unogona kurasikirwa nemafuta emudumbu. Iwo mafuta anoungana munzvimbo yedumbu uye iyo yakanyanya kuoma kurasikirwa, inogona kuvandudza zvakanyanya nekuchinja kudya kwemangwanani. Kudya kwekutanga kwezuva ndiko kunonyanya kukosha, nekuti kunotyora husiku nekukurumidza uye ndiyo inokupa simba rekutanga zuva.

Asi hazvina kukwana kungotora chero chinhu, kana kuti kwete, kana chaunoda chiri chekudya zvakanaka, ita kuti muviri wako udye zvakanaka uye udzike uremu. Nekuti sekutaura kunoita nyanzvi, kusvetuka kudya kwemangwanani haisi iyo nzira chaiyo yekurasikirwa uremu. Uye, pamusoro pekutanga zuva pasina simba, iwe unongokwanisa kusvika pakati-mangwanani uine nzara uye kunetseka kudya zvakanyanyisa. Cherechedza kuti chii chaunofanira kuva nacho kwekudya chamangwanani kuti urasikirwe nemafuta emudumbu, iwe uchashamisika.

Bvisa mudumbu mafuta

Kusadya ipfungwa yakaipa, kunyanya pakudya kwakakosha semangwanani. Kudya kunodiwa, chiitiko chekupona uye haugone kufuratira izvo muviri wako unokumbira kwauri. Zviratidzo zvekuti uropi hunokutumira kuti udye hachisi chimwe chinhu kunze kwekudiwa kwenyama. Uye nokuda kwaizvozvo unofanira pindura sezvakakodzera muviri wako uye shandisa njere dzako dzose.

Kana ukasarudza zvakanaka chikafu chekudya mukudya kwega kwega kwezuva, unenge uchidyisa muviri wako nemazvo kuti uve neutano. Asi zvakare, unogona kuchengetedza simba pamazinga akakwana uye muviri wako uchakwanisa kupisa mafuta akawandisa pasina iwe kuti urege kudya. Pakudya kwekudya chamangwanani unofanira kusarudza zvokudya zvinokupa simba renguva refu, zvakadai sokunonoka-kunwa makabhohaidhiretsi, pamwe chete nemapuroteni uye fiber. Heano mimwe mienzaniso yemangwanani uye kubvisa Mafuta emimba.

Dairy uye zviyo

Yogurts isarudzo yakanaka yekudya kwemangwanani nekuti inopa probiotics ine anti-kuzvimba maitiro. Iwo zvakare ane zvicherwa zvakaita se zinc, potassium kana iodine, zvinhu zvinofarirwa nekurasikirwa kwemafuta emudumbu. Iye zvino, chero yogati haina kushanda munyaya iyi, sezvo iwe unofanirwa kutarisa kune yakaderera-mafuta uye yakaderera-calori chigadzirwa. The best option is Yakachena unsweetened Greek yogati. Semubatsiri iwe unofanirwa kuwedzera zviyo zvakakwana, senge oat flakes inopa akawanda mabhenefiti ehutano.

Zviyo zvakakwana, mapuroteni uye mafuta ane hutano

Kudya kwakakwana, kunovaka muviri, kudya kwemangwanani kunobatsirawo kuti urasikirwe nemafuta emudumbu kunofanira kuumbwa nemapoka ezvokudya anotevera. Kune rumwe rutivi, zviyo zvakakwana, mapuroteni anokosha sezvo anobatsira kuderedza uremu uye mafuta akanaka anodiwa pakushanda zvakanaka kwemoyo. Kubva pane izvi, pfungwa yemangwanani inosangana nezvinodiwa izvi ingave yakazara gorosi toast, ine zai rakakushwa nehafu yekotapeya.

Zvibereko tsvuku

Zvibereko zvemusango kana michero mitsvuku ishamwari huru dzehutano uye runako. Kutenda kune zvikamu zvayo zvine antioxidant effect, masero emuviri anoramba ari maduku, ayo anogona kuonekwa neziso rakashama muganda, bvudzi kana misumari. Uyezve, marudzi aya ezvokudya anobatsira kurasikirwa nemafuta emudumbu saka ivo vanokurudzirwa zvakanyanya kwekudya kwemangwanani. Wedzera zvishoma zveblueberries, sitirobheri, mablackberries kana cherries kune oatmeal yogurt ndiro yako.

Aya ndiwo mamwe mazano emangwanani ekurasikirwa nemafuta emudumbu ayo iwe unogona kuve nehupfumi uye hune hutano hwekutanga kudya mangwanani ega ega. Rangarira kuti hydration yakakosha munzira dzakawanda, zvakare kuderedza uremu. Saka haufaniri kukanganwa kunwa mangwanani oga oga girazi rakanaka remvura padumbu risina chinhu kuti urove-kutanga muviri. Inwa marita maviri emvura pazuva kusimudzira kurasikirwa kwemafuta uye semubatsiri wakakwana, famba zvakanyanya sezvaunokwanisa, tora masitepisi uye uite mamwe maekisesaizi zuva rega rega.


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  1. Inotarisira iyo data: Miguel Ángel Gatón
  2. Chinangwa cheiyo data: Kudzora SPAM, manejimendi manejimendi.
  3. Legitimation: Kubvuma kwako
  4. Kutaurirana kwedata
  5. Dhata yekuchengetedza: Dhatabhesi inobatwa neOccentus Networks (EU)
  6. Kodzero: Panguva ipi neipi iwe unogona kudzora, kupora uye kudzima ruzivo rwako