Mukati
Iwe unogona kunge uchiziva kuti kune dzakasiyana siyana zvekudya izvo zvinoda kunatsiridza metabolism yako, uye kubatsira muviri wako mukupisa mafuta. Mune mamwe mazwi, zvimwe zvekudya zvinowedzera iyo thermogenic mitezo mumuviri wako, uye inozopedzisira yaunza rapids uremu.
Asi ndezvipi chaizvo izvi zvokudya? Verenga pamusoro apo isu tichiongorora akanakisa 7 uremu chikafu chenguva dzese.
Mafuta ekutsva chikafu pane yedu runyorwa anoonekwa nesainzi uye ane akasiyana makomponi uye zvinovaka muviri izvo zvine chokwadi chekumutsidzira yako yemukati choto yekuwedzera nekukurumidza kwenhamba yemakorori iwe waunopisa pamwe nekuuraya chishuwo chako.
Kupinza izvi zvishoma zvishoma zvekudya muzvirongwa zvako zvezuva nezuva inzira yechokwadi yekuti muviri wako upise macalorie akawanda, zvinoita kuti unzwe kuzara kwenguva yakareba uye kudzivirira kurema.
Wepamusoro 7 Pimha Chakarasika Chikafu cheNguva Yese
Mvura
Kwete, mvura hachisi chikafu, asi isu tachiisa pano nekuda kwenzvimbo dzayo inoshamisa.
Kunyangwe mvura iine zero macalorie, kunwa mvura nguva dzose kunowedzera kunzwa kwekuzara.
Kunze kwekunzwa kuzara, hydration inoguma mumuviri une hutano. Pane kuti muviri ushandise chiropa kubvisa tsvina, hydration inokurudzira muviri wako kushandisa itsvo. Saka nekudaro, kana chiropa chako charerutswa kubva mukugadzirisa marara, chinotarisa kuunganidza mafuta emuviri.
Zvinotonyanya kukosha, kutsvagisa kunoratidza kuti kunwa huwandu hwakawanda hwemvura inotonhora yechando kunogona kuita kuti upise macalorie akawanda. Izvi zvinodaro nekuti mvura inotonhorera inofanirwa kudziirwa kudziya kwemuviri kana ichipinda mumuviri, izvo zvinoda simba.
Kunyangwe iri pachiyero chisina basa, kunwa marita maviri echando-mvura pazuva kunoguma nekupisa ingangoita makumi manomwe emamwe macalorie.
Eggs
Sechivanhu, mazai ave ane rap yakaipa. Nekudaro, ivo vari kudzoka, uye tsvagiridzo inoratidza kuti ivo havawedzere cholesterol mazinga kana kukonzera kurwisa kwemoyo.
Izai chena, kunyanya, ndiyo inodiwa kurasikirwa uremu sarudzo, sezvo iwo akaremerwa nemapuroteni, asi ane yakaderera calorific pamwe nemafuta zvemukati.
Kune rumwe rutivi, yolk yezai ine chikamu chakanaka chekoriori, mafuta, uye cholesterol. Zvakadaro, zvichiri zvine musoro kuisa yolk mukudya kwako. Iyo yolk inzvimbo yakadzika yemaminerari nemavhitamini, kusanganisira zinc, iron, iodine uye mavhitaminzi A, E, D, uye B12.
Zvinoenderana neongororo yakaitwa kuRochester Center for Obesity muAmerica, kuisa mazai muchikafu inzira yechokwadi yekurasa mapaundi ekuwedzera. Izvi zvinodaro nekuti mazai anozivikanwa kuwedzera satiety uchidzora yako nzara uye chishuwo mahormone. Naizvozvo, mazai anobatsira kudzivirira nzara yako uye anogona kudzikamisa koriori yako yekudya mukati mekusara kwezuva neanopfuura mazana mana macalorie.
Mazamu ehuku
Semazai, nyama yakave nekufamba kwenguva yakave nedhimoni rekuwedzera huremu, pasina humbowo hwakakwana hwekuitsigira.
Kunyangwe nyama inogadzirwa isina hutano, hapana ongororo inoratidza kuti inomutsa njodzi yekenza kana chirwere cheshuga.
Chokwadi ndechekuti, nyama, kunyanya yakaonda nyama uye nyama yehuku zvine mapuroteni akawanda uye zvinobatsira mukuderedza uremu.
Protein chinhu chinozadzisa chinobatsira mukuderedza huremu nekukuchengeta zvizere, uchideredza mafuta emuviri wako uchichengetedza mhasuru.
Skinless huku zamu isimba rekugadzira mapuroteni, yakaderera carb, uye mafuta emukati. Pamusoro pezvo, inzvimbo yakanaka kwazvo yeVitamin B3 uye B6.
Vitamin B3 inobatsira kune avo vane chiuno chiuno chakabatanidzwa ne insulin kuramba, nepo iyo B6 iri yakakosha mukumwa kwe zinc, inova imwe yakakosha kurasikirwa nemafuta.
makotapeya
Makotapeya rudzi rwakasiyana rwemichero. Kunyangwe vanhu vachinyara kubva pamuchero uyu nekuda kwehuwandu hwehuwandu hwemakoriyumu nemamwe mafuta zvichienzaniswa nemimwe michero, kudya muchero uyu wakakora-girinhi kune mabhenefiti ekuderedza uremu.
Avocados akapfuma mu monounsaturated acids fatty acids, potassium, phytochemicals, potassium, uye mafiber ezvokudya, zvose zvinoguma nekuderedza BMI, kuderera kwehuremu hwemuviri pamwe chete nechepasi uye chiuno chechiuno.
Maererano nekudzidza kwakaburitswa mu Chinyorwa Chinovaka muviri, iyo oleic acid iri muavocado inogona kubatsira mukudzikamisa kudya kwega uye nekudaro kukonzeresa uremu.
Mune zvidzidzo zvemhuka, kutsvagisa kunoratidza kuti iyo Oleic acid inoshandurwa kuita OEA (oleoylethanolamide) mumatumbu system. OEA, mhando yemafuta ane lipid mahormoni inozivikanwa kumisikidza mauroni anosimudzira kugutsa uye kunzwa kwekuzara.
Kale
Kale, chikamu chemashizha emashizha ndechimwezve chakakosha uremu chikafu.
Kale yakazadzwa nehuwandu hwekurasikirwa-huremu hunosimudzira seVhitamini C uye Calcium.
Kunze kwechikamu chekudya, kare inopa nzira yakanakisa yekuwedzera huwandu hwezvikafu zvako, pasina kuwedzera macalorie kana mafuta.
Iyo yakaderera simba kuonda hunhu hwekare inoita kuti iwe udye mashoma macalorie, nekudaro, kuda
kukurudzira kurasikirwa kukuru.
Apples
Apple Pectin, inowanikwa muganda reapuro inoita basa rakakosha mukurasikirwa kwako uremu. Iyo pectin inosungirira kumvura mumuviri wako uye inodzivirira masero kubva kutora mafuta.
Zvakare, senge zvekare, maapuro akapfuma mune fiber, zvichireva kuti vachatora nguva yakareba kugaya, uye nekudaro vanokuchengeta iwe uzere kwenguva yakareba.
Kunze kweiyo yepamusoro-fiber chimiro, maapuro ane antioxidation zvivakwa uye anogona kunyatso kudzivirira metabolic syndrome.
bhuratifuru
Grapefruit muchero wakanaka-unopisa mafuta une komboni inozivikanwa kudzikisa mafuta-yekuchengetedza mahormone insulin.
Zvinoenderana neiyo health.com, kudya hafu yechibereko ichi usati wadya wega kunogona kukubatsira pakurasikirwa kusvika pondo pavhiki, pasina kuda kuchinja chikafu chako.
Pamusoro pezvo, ine 90% yekuumbwa kwemvura, chibereko chemuzambiringa chinoita senge chishuwo chekuda kuora mwoyo.
Bottom Line
Iwe hauchafanirwe kuita matanho akasimba kudurura imwe pondo. Bhadhara kunyatsofungisisa kune chako chikafu, uye ita poindi yekusanganisira pamusoro apa uremu zvekudya mune zvaunodya nhasi.