Bvisa mafuta anovengwa: 44 nzira dzinoshanda

Mune zvakakwana, mafuta anogona kungobatsira chete. Asi kana tiri kutaura pamusoro pekurema kwakanyanya, iwe, hongu, unoda kuibvisa zvachose pakarepo. Iyi haisi nyaya bedzi yeaesthetics, asiwo ingozi kune utano. Kuti unyatsopisa mapaundi akawanda, shandisa nzira dzinotsanangurwa pasi apa!

Ipai zvokudya zvinokuvadza

Apo iwe unoda kupisa mafuta akawanda, unofanirwa kubhadhara pane zvaunodya. Chokutanga pane zvose, kuderedza huwandu hwehuga, doro uye zvinodyiwa zvakagadzirwa nemashizha mazhinji.

Tora nguva yetii

Munhu wese akambonzwa nezvekubatsirwa kwekunwa green tea, asi mutambo wacho unobatsira zvikuru. Kune akawanda antioxidants anobatsira kudzora nzara uye kunyange kuwedzera kubudirira kwemafuta kupisa panguva yekurovedza muviri.

Idya michina ye cannabis

Mbeu dze cannabis dzine zvakawanda zveOmega-3 fatty acids. Ivo varipowo mumasango omusango, mbununu, chia mbeu. Vanobatsira kurasika, asi usazviunganidza.

Simbisa thy thermogenesis

Puroteni yakadzika-mafuta uye marudzi akasiyana emakabichi anoda kupisa zvinowedzera makoriri panguva yekudya - shandisa thermogenesis kune zvakakosha. Menyu yakadaro ichakubatsira iwe kuderedza muviri wako uremu.

Inwa mvura

Mvura ndiyo yexikisi yemashiripiti yekurema kurasikirwa. Pakarepo paunomuka, inwa kirasi yemvura. Inwa usati wadya. Iyo inowedzera mvura yaunonwa, inokurumidza iwe unonzwa satiety uye zviri nyore kuti iwe udzike pane mamwe makoriki.

Idya kudya kukuru mushure mokunge urovedza muviri

Mushure mokudzidziswa zvakasimba nezviremba, muviri wako unoda makhahydrates uye starch, iyo ichazadza shuga yepamusoro yeropa uye kudzivirira kuparadzwa kwemasumbu. Farira zvokudya shure kwekudzidziswa, uye pane dzimwe nguva udye zvishoma.

Ronga zvirwere zvekudya

Kana iwe uchienda kuresitorendi kana bhar, iwe unowanzoronga mberi. Munyaya iyi, pamazuva akasara evhiki iwe unogona kudya zvakajeka, uye kudya kumwe chete pasina koriori kuverenga hakungaparadzi zvawanikwa.

Ipai zvinhu zvekudya

Kana iwe uchida kuwana michina yakaisvonaka, haufaniri kudya mishonga yezvokudya, zvakadai semvura inokonzera carbon, - kune zvinotapira zvinoita kuti munhu adye.

Edza kuita basa rakasiyana-siyana

Edza kwete kungoita cardio chete. Kunyanya-kukwirira kwesekudzidzira kudzidzisa nemitambo yakadai sebers, squats uye push-ups, kuchabatsira kuti uwane chigumisiro chakanakisisa.

Enda kune imwe

Kana iwe uchida kubvisa mafuta mudumbu rako, ita mamwe maitiro emotokari - iyi ndiyo nzira inoshanda zvikuru. Hazvisiko kuenda kumitambo, iwe unogona kufamba kakawanda, kukwira masitepisi, usagara wakagara kwenguva yakareba.

Idya nutswe

Nutsu sezvinonzi pistachios dzinobatsira kuderedza uremu, nokuti dzakakosha zvakapiwa mapuroteni uye fiber, kuve nechokwadi chekuita satiety.

Ika muto

Bhodhoro reupe pamucheka wemichero richakubatsira kuderedza chido chako uye kuderedza kuwanda kwemakoriri amunodya.

Kuedza

Kana iwe uchida kuora uremu, zvakakosha kuti urarame maitiro akaenzana ekudzidzisa. Rega mune purogiramu yako pane zvose simba uye cardio kudzidziswa.

Usanwi jisi

Kunyange mumvura yakasikwa yakasviba shuga yakawanda, kunze kwekuti hapana chine fiber zvachose.

Chengeta bhuku

Nyora pasi zvinhu zvose zvaunodya kuti uchengetedze zvigadzirwa zvekunyatsoziva uye usatsvaga usina kufunga. Izvi zvichakubatsira kuti uchinzwisisa kuti ndezvipi ndiro zvinokudzivirira kuti urege kubudirira.

Ramba madhora

Iyi inzira isina kujairika, zvisinei, iwe unogona kuedza kutora mahwendefa nezvisungo - izvi zvinoderedza nzira yekuishandisa, izvo zvinoreva kuti iwe unodya zvishoma uye zvakanyanya kufunga.

Wana zvakakwana kurara

Kurara, kudya kwakakodzera uye kurovedza muviri zvakakosha zvakaenzana kana iwe uchida kuvaka muviri wakanaka. Hazvina mhosva kuti makireji akawanda awakacheka kubva mumenyu, haungapindi chinhu kana iwe usingatangi kuwana hope yakakwana.

Idya usati wavata

Kana iwe ukadya kusvika pamagiramu makumi matatu emapurotini manheru uye ugobatanidza kudya kwakadaro nemasimba ekudzidzisa, iwe unowedzera masero akawanda.

Idya kakawanda

Kune maawa maviri kusvika matatu matatu anokosha zvikuru apo uri kuedza kurasikirwa nehuwandu hunorema. Izvi zvinokurudzira kushandiswa kwemagetsi kwako zuva rose.

Idya zvinhu zvine leucine

Miti yakakosha muamino acid leucine, kubatsira kuvaka musimba mashoma. Ichi chinhu chinowanikwa munyeve, chicken, tuna, peanuts, lentils uye mazai.

Usarega

Nzira yekuderedza uremu inogona kunyanya kunetsa. Dzimwe nguva unogona kubudirira zviitiko chete pashure pemwedzi kana makore. Usarega, nguva dzose ramba uchifambira mberi.

Edya zvakawanda fiber

Chero chero upi zvake wezvokudya achakuudza kuti fiber ndiyo inonyanya kukosha yekurasikirwa. Maererano nekutsvakurudza, kudya zvokudya zvakagadzikana mu-soluble fiber kunobatsira kuderedza kuwanda kwemafuta mudumbu.

Dzidzisa zvakasimba

Edza kutevera kupisa-zvakanyanya kudzidziswa, zviri nani mafuta anopiswa.

Tarisa zvemafuta anotengesa

Zvokudya zvakapfuma mumafuta anotengesa zvinoita kuti uwedzere kuwedzera. Zvinhu zvakadai zviri mumafuta ezvemichizha, kutengesa makiki uye zvinhu zvakafanana.

Idya watermelon

Watermelons vane utano hwakanaka, iyo chigadzirwa chinobatsira kutora mafuta mashoma.

Zviputire nepfungwa

Kana ukasarudza kukanganwa nezvekuverenga makorikori, idya zvokudya zvakakura mumakrohydrates uye muwandu weprotheni. Semuenzaniso, sushi, mascake ane omelet kana spaghetti ane nyama.

Kurwisa neEdema

Vanhu vazhinji vanotambudzwa nokudzikurira: kuti vatarisane navo, mumwe munhu anoda kusiya guten, uye mumwe - kubva kumakisi emisi.

Mhanya panzira

Imwe yenzira dzakanakisisa dzokuti uve wakasimba ndeyekuwedzera kwekudzidzira kubatanidzwa pane treadmill. Tanga nekufamba zvishoma uye zvishoma nezvishoma kuwedzera tempo nematope.

Idya hove

Puroteni inofanirwa kuti musikana uwedzere. Iyo yakanakisisa inobva puroteni ndiyo hove, semuenzaniso salmon yemhuka.

Usadya zvinyorwa zvekugadzira

Ipa zvinonaka zvinotapira uye shuga. Izvo zvinokuvadza zvikuru kumagadzirirwo emagetsi.

Relax

Kunyange kana iwe ukadya uye ukashanda zvakanaka, kugara uchinyanya kushungurudzika kunogona kukudzivirira kuti urege kurasikirwa.

Rega zvokudya zvakagadzirwa nemakwenzi

Dzivisa maikirwo emakaka akakwirira. Mafuta muzvokudya zvakadaro anobatsira, sezvo ane anti-inflammatory fatty acids.

Idya mazai

Jira ndiro rakanakisisa rine choline, chinhu chinobatsira kupisa mafuta uye kuchengeta maitiro akanaka.

Iva nehove shure kwemasikati

Nguva dzose kunongedza kunogona kutungamirira kuhuwandu hunorema. Kunyange zvakadaro, nyoka inobatsira kana pane michero nemiriwo yakafuma mu fiber.

Usapedza basa rako

Kana iwe ukashanda, asi usingaoni migumisiro, zvichida chikonzero mukudya kwako. Shandura kudya kwako.

Iva yakanyatsorongeka

Nguva dzose gadzirira maitiro ekugadzirira kudya uye kuronga kudya zvisati zvaitika.

Idya miriwo tsvuku

Mune miriwo mutsvuku uye michero, mamwe mavlavonoids, ayo anobatsira kuderedza kuunganidza mafuta.

Idya zvinonhuwira

Mune pepper yakaoma akawanda capsaicin, chinhu chinobatsira kupisa mafuta akawanda.

Fwanya zvokudya nesinamoni

Cinnamon ine simba rinopesana nenyama, inonzi polyphenols, inobatsira kuderedza mafuta mudumbu.

Edya cherries

Cherry kwete chete inosimbisa hutano hwemwoyo, asiwo inobatsira kuderedza uremu kuvonga antioxidants.

Usanwa doro

Doro rinokonzerwa newaini uye rinotsanangura zvinopesana, saka rega doro.

Edza aple cider vhiniga

Apple cider vhiniga inobatsira kuchengeta huwandu hwehuga mune imwe nyika yakagadzikana. Zvadaro inshuini shomanana inoberekwa, zvinoreva kuti mafuta mashoma anowedzera.

Shandisa zvinonhuwira zvitsva

Kushandiswa kwezvinonhuwira nemiti inonhuwira kunobatsira kuderedza kushandiswa kwemunyu kunokonzera kubvunda.

Idya pahwindo

Maererano nekutsvakurudza, vanhu vanogara mumumvuri, kazhinji vanoronga dessert.