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I-Neck Fat: Ukutya okukunciphisa | Nciphisa amanqatha entanyeni ngale ndlela. UBoldskyNgaba unamafutha agqithisileyo entanyeni kwaye ufuna ukulahla? Ewe, eli nqaku liza kukunceda ekususeni amanqatha entamo ngokukhawuleza okukhulu.
Amafutha amaninzi entanyeni ayibukeki nje kuphela, inokuba luphawu lokutyeba kakhulu. Amafutha amaninzi anokuqokelela entanyeni yakho ngenxa yezinto ezahlukahlukeneyo ezifana nokuguga, ukugcinwa kwamanzi, kunye nezinye iimeko zempilo ezifana ne-hypothyroidism kunye ne-polycystic ovarian syndrome (i-PCOS). Nangona kunjalo, esona sizathu siphambili kukutyeba komzimba kunye nokukhuluphala.
Kubalulekile ukuba ulahle amanqatha entamo ngobusuku bonke, njengoko inxulumene ngokusondeleyo nesifo sentliziyo, isifo seswekile, kunye ne-cholesterol ephezulu.
Iingcebiso ngokutya ukuze uphelise iNat Fat
Nokuba ziphi izizathu zokwenza amanqatha agqithisileyo entanyeni yakho, ezi ngcebiso zilandelayo zokutya ziya kukunceda ulahle amanqatha entamo ngokukhawuleza.
1. Iti eluhlaza
Iti eluhlaza iqulethe iikatekini, eziyi-polyphenols ezinee-antioxidants eziphezulu. Iikatekini ziyaziwa ngokukhuthaza ukunciphisa umzimba. Awudingi ukusela iikomityi ezininzi zeti eluhlaza ukukunceda ukunciphisa umzimba. Ukusela nje iikomityi ezi-2.5 zeti eluhlaza ngosuku kuya kulunga.
- Yongeza itispuni yeti eluhlaza kwindebe yamanzi.
- Yibilise kwaye uyibilise imizuzu emi-5.
- Yixinanise kwaye uyivumele ukuba ipholile.
- Yongeza ubusi kuyo uze uyisele.
2. Ikhabe
Iimonon ziphantsi kweekhalori kunye namafutha kwaye zityebile kwiivithamini ezibalulekileyo kunye neeminerals njengevithamini A kunye ne potassium. Ezi zondlo ziluncedo kuwe ekususeni amafutha entanyeni.
- Ungasitya isitya seevatala esitsha okanye ijusi yeevatala.
- Iiglasi ezi-2 ukuya kwezi-3 zencindi yemelon imihla ngemihla.
3. Amanzi
Amanzi lolunye uncedo olunokukunceda ulahle amanqatha entamo. Amanzi okusela awazukugcina kuphela ubunzima bakho bomzimba kodwa anokukunceda ekupheliseni zonke iityhefu emzimbeni. Kwaye kuyanceda ekulawuleni ukutya kwakho kwaye kuthintele ekutyeni kakhulu.
- Sela ubuncinci iiglasi eziyi-8 ukuya kwezi-10 zamanzi yonke imihla.
- Sebenzisa iziqhamo kunye nemifuno enamanzi amaninzi.
- Kuphephe ukusela iziselo ezinamanzi emzimbeni ezifana nekofu kunye nesoda.
4. Ioyile yeCoconut
Indlela yokulahla amanqatha entamo ngokukhawuleza? Sebenzisa ioyile yekhokhonathi eyintombi eyongezelelweyo ukuze ulahle amanqatha entamo. Xa ioyile yekhokhonathi isetyenzisiwe, ii-acid eziphakathi nendawo zingena ngqo kwiimbumba zeseli kwaye ziguqulwe zibe ngamandla endaweni yokuba zigcinwe njengamafutha. Ukongeza, uncedo lweoyile yekhokhonathi ekuphuculeni imetabolism ukukunceda ulahlekelwe ngamanqatha.
- Ungasebenzisa ioyile ye-oliva eyongezelelweyo xa upheka kwaye uhlikihla intamo yakho ngeoyile yekhokhonathi imizuzu eli-10 mihla le.
5. Ijusi yelamuni
Ijusi yelamuni sesinye isisombululo sokususa amafutha entanyeni. Ukusela ijusi yelamuni kuya kukunceda ekunciphiseni ubunzima bakho. Umxholo wevithamini C kwijusi yelamuni wenza i-antioxidant enamandla enokuphucula imetabolism yakho kwaye ikuncede utshise amanqatha amaninzi.
- Cudisa incindi yesiqingatha selamuni kwiglasi yamanzi afudumeleyo.
- Yongeza ubusi kuyo kwaye uyigqibe kwisisu esingenanto kusasa.
6. Iiflekisi
Iiflekisi ngumthombo obalaseleyo we-omega 3 fatty acids. Ezi zi-fatty acids zinceda ukunciphisa umzimba kunye nokuphucula imetabolism. Ke, qalisa ukufaka ii-flaxseeds kwii-smoothies zakho nakwiisaladi ukuze ulahle amanqatha entamo.
- Yongeza icephe leeflakisi ezigutyiweyo kwiglasi yamanzi afudumeleyo.
- Yongeza ubusi kuyo uze uyisele.
7. Iipilisi zentsimbi
Ngaba ufuna ukunciphisa umzimba ngokukhawuleza? Yongeza intsimbi yepepile kwisidlo sakho ukusukela ngoku. Iipilisi zeBell zineekhalori ezingama-37 kwaye zinokubonelela ngomzimba wakho inani elaneleyo lezondlo kwaye musa ukunyusa iikhalori zakho.
- Yiba nepelepele yentsimbi ngokubongeza kwisaladi okanye uyikhuphe.
- Sebenzisa ipepile yentsimbi yonke imihla.
8. Iikherothi
Iminqathe ingumthombo obalaseleyo wefayibha kunye nevithamin A. Le mifuno ithatha ixesha elide ukuyetyisa ngenxa yomxholo wefayibha, ethi ekugqibeleni incede ekwehliseni ubunzima.
- Yiba neminqathe njengenxalenye yesidlo sakho yonke imihla.
9. Imbewu kajongilanga
Imbewu kajongilanga yimithombo emikhulu yevithamin E kunye nevithamin B engazukunceda nje ekutshiseni amafutha entanyeni kodwa iya kuthintela nomzimba kwii-radicals zasimahla. Ke, faka imbewu kajongilanga kwisidlo sakho ukutshisa amanqatha entamo ngokukhawuleza.
- Yitya icephe elinye lembewu kajongilanga yonke imihla.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabantu obathandayo.
Izithako ezili-10 zokutya ezimbi kakhulu ukuzikhusela ngoku
