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Ngabe unamafutha amaningi entanyeni futhi ufuna ukuwasusa? Yebo, le ndatshana izokusiza ekuqedeni amafutha entamo ngokushesha okukhulu.

Amafutha amaningi entanyeni awabukeki nje kuphela, kungaba wuphawu lokukhuluphala. Amafutha amaningi angaqoqana entanyeni yakho ngenxa yezici ezahlukahlukene njengokuguga, ukugcinwa kwamanzi, nezinye izimo zempilo njenge-hypothyroidism kanye ne-polycystic ovarian syndrome (PCOS). Kodwa-ke, isizathu esiyinhloko isisindo somzimba ngokweqile nokukhuluphala.

Kubalulekile ukuthi ulahle amafutha entanyeni ubusuku bonke, ngoba ahlobene kakhulu nesifo senhliziyo, isifo sikashukela, ne-cholesterol ephezulu.

Amathiphu Wokudla Ukulahla Amafutha Entamo

Ngaphandle kwezimbangela zokwakheka kwamafutha amaningi entanyeni yakho, lawa macebiso alandelayo wokudla azokusiza ukuthi ususe amafutha entanyeni ngokushesha.

1. Itiye Eliluhlaza

Itiye elihlaza liqukethe amakhatheni, angama-polyphenols ane-antioxidants ephezulu. AmaCatechins aziwa ukukhuthaza ukunciphisa umzimba. Awudingi ukuphuza izinkomishi eziningi zetiye eliluhlaza ukuze zikusize wehlise isisindo. Ukuphuza nje izinkomishi ezi-2.5 zetiye eliluhlaza ngosuku kuzolunga.

• Faka isipuni setiyi eluhlaza enkomishini yamanzi.
• Yibilise bese ubila imizuzu emihlanu.
• Yicindezele bese uyivumela ukuthi ipholile.
• Faka kulo uju bese uliphuza.

2. Ikhabe

Amakhabe anama-kilojoule namafutha amancane futhi acebile ngamavithamini namaminerali abalulekile anjengevithamini A ne-potassium. Lezi zakhi zomzimba zilusizo kuwe ekususeni amafutha entanyeni.

• Ungadla isitsha samakhabe amasha noma ijusi lekhabe.
• Yiba nezingilazi ezi-2 kuya kwezi-3 zejusi lekhabe nsuku zonke.

3. Amanzi

Amanzi elinye ikhambi elingakusiza ukuthi ususe amafutha entanyeni. Amanzi okuphuza ngeke nje agcine isisindo sakho somzimba esifanele kodwa futhi azosiza ekuqedeni bonke ubuthi emzimbeni. Futhi, kuyasiza ekulawuleni isifiso sakho sokudla futhi kukuvimbele ekudleni ngokweqile.

• Phuza okungenani izingilazi zamanzi eziyi-8 kuye kwezingu-10 nsuku zonke.
• Yidla izithelo nemifino enamanzi amaningi.
• Gwema iziphuzo ezomisa amanzi njengekhofi nesoda.

4. Amafutha Kakhukhunathi

Ungawasusa kanjani amafutha entamo ngokushesha okukhulu? Sebenzisa uwoyela kakhukhunathi ongeyona intombi ukuze ususe amafutha entanyeni. Lapho kudliwa uwoyela kakhukhunathi, amakhemikhali angena phakathi kwamakhemikhali angena ngqo ezingxenyeni zeseli bese aguqulwa abe amandla esikhundleni sokugcinwa njengamafutha. Ngaphezu kwalokho, izinsiza zikawoyela kakhukhunathi ekuthuthukiseni imetabolism yakho ukukusiza ulahlekelwe ngamafutha.

• Ungasebenzisa uwoyela owengeziwe we-olive ekuphekeni nasekusikeni intamo yakho ngamafutha kakhukhunathi imizuzu eyi-10 nsuku zonke.

5. Ijusi Lemon

Ijusi lelamula ngesinye isixazululo sokususa amafutha entanyeni. Ukuphuza ujusi kalamula kuzokusiza ekunciphiseni isisindo futhi. Okuqukethwe uvithamini C ujusi kalamula kwenza i-antioxidant enamandla engathuthukisa imetabolism yakho futhi ikusize ushise amanoni amaningi.

• Cindezela ijusi lengxenye kalamula engilazini yamanzi afudumele.
• Faka uju kuyo bese uyidla esiswini esingenalutho ekuseni.

6. Amafilakisi

Ama-flaxseeds angumthombo omuhle kakhulu we-omega 3 fatty acids. Lawa mafutha acid asiza ekwehliseni isisindo futhi athuthukise imetabolism yakho. Ngakho-ke, qala ukufaka ama-flaxseeds kuma-smoothies akho namasaladi ukuze ususe amafutha entanyeni.

• Faka isipuni samafilakisi ayimpuphu engilazini yamanzi afudumele.
• Faka uju kulo bese uliphuza.

7. Upelepele Wensimbi

Ufuna ukunciphisa umzimba ngokushesha? Faka upelepele wensimbi ekudleni kwakho kusukela manje. Upelepele weBell uqukethe ama-calories angama-37 futhi unganikeza umzimba wakho inani elanele lezakhamzimba futhi ungakhuphuli amakhalori akho.

• Yiba nopelepele wensimbi ngokuwafaka esaladini lakho noma uwagcobe.
• Sebenzisa i-pepper yensimbi nsuku zonke.

8. Amaqathi

Izaqathe ziwumthombo omuhle kakhulu wefayibha novithamini A. Le mifino ithatha isikhathi eside ukugaya ngenxa yokuqukethwe yi-fiber, ekugcineni okusiza ekwehliseni isisindo.

• Yiba izaqathe njengengxenye yokudla kwakho nsuku zonke.

9. Imbewu Yobhekilanga

Imbewu kajongilanga yimithombo emikhulu kavithamini E novithamini B ongeke usize ekushiseni amafutha entanyeni kuphela kodwa futhi uzovikela nomzimba kuma-radicals wamahhala. Ngakho-ke, faka imbewu ye-sunflower ekudleni kwakho ukuze ushise amafutha entamo ngokushesha.

• Yidla isipuni esisodwa sembewu ye-sunflower nsuku zonke.

Yabelana ngale ndatshana!

Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabantu obathandayo.

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