Lahla fat wazonda: 44 izindlela eziphumelelayo

Esikhathini eziningi kwesokudla amafutha kungaba yinzuzo. Kodwa uma kuziwa isisindo okweqile, ngokuqinisekile ufuna ayibulale ngokushesha ngangokunokwenzeka. Akukona nje indaba sobuhle bayo, kodwa futhi ngokuthi ingozi yempilo. Ukuze ashise amakhilogremu extra ngempumelelo, ngokusebenzisa izindlela ezichazwe ngezansi!

Dedela ukudla ezimbi

Uma ufuna ukuba ashise fat ngokweqile, kufanele sikunake lokho wena udle. Ngokuyinhloko, inciphise ushukela, iziphuzo ezidakayo nezinto zokuhlanza ukudla okwenziwe nge semali isitashi.

Thatha isikhathi itiye

Wonke umuntu oye wezwa kuBaba futhi ngezinzuzo aphuza itiye eliluhlaza, kodwa umdlalo namanje ewusizo. Kuningi Antioxidants, ezisiza ukulawula indlala ngisho ukwandisa nekusebenta evutha amafutha phakathi nokuqeqeshwa.

Yidla ukudla Hemp

Imbewu Hemp aqukethe eningi-omega-3 okunamafutha acid. Futhi ekhona zasendle salmon, walnuts, imbewu chia. Basiza ukunciphisa umzimba, esikhundleni ukuqongelela ke.

Podstegnite thermogenesis yakho

amaprotheni olunamafutha amancane noma izinhlobo ezihlukahlukene iklabishi zidinga evutha kilojoule ngaphezulu ukugayeka - zisebenzisa thermogenesis ukuze zihambelane nabo. Le menu kuzokusiza ukwehlisa isisindo somzimba.

uphuze amanzi

Amanzi - kuba elixir magic for isisindo ukulahlekelwa. Njengoba masinyane njengoba you uvuke, baphuze ingilazi yamanzi. Phuza nangaphambi kokudla. Amanzi amaningi ekunatsa, ngokushesha uyozizwa satiety, futhi kuba lula ukuba usike kilojoule.

Yidla isidlo esikhulu emva ukuqeqeshwa

Ngemva kokuthi i-Amazing okukhulu ezinesisindo umzimba wakho kuyodingeka ukudla okumahhadla nomoya-nesitashi ezakha amazinga kashukela futhi ukuvimbela kwemisipha ukuphuka. Jabulela ukudla ngemva Amazing, futhi phakathi nazo zidla kancane.

Hlela yokwephula kwakho Ukudla

Uma uya endaweni yokudlela noma ibha, ngokuvamisile ukuhlela kusengaphambili. Kulokhu, e nezinsuku ezisele zalesi ngesonto uzokwazi ukuba udle kakhulu ngendlela efanele, kanye isidlo esisodwa ngaphandle kilojoule ngokubala ngeke konakalisa imiphumela yakho.

Lahla ukudla impilo

Uma ufuna ukuthola ingcindezi enhle, akufanele udle ukudla Ukudla, ezifana namanzi carbonated - kukhona okokunandisa okubangela umuntu udla kakhulu.

Zama Training Circuit

Zama ukubhekana cardio hhayi kuphela. High-amandla ukuzilolonga kwesekhethi ezifana Burpee, squats futhi push-ups eyokusiza ukuba uwufinyelele imiphumela emihle kakhulu.

ukuhambisa ngaphezulu

Uma ufuna ukuqeda belly fat, ukwenza cardio ngaphezulu - kuyindlela ephumelela kunazo. Akunjalo ngempela ukuya ejimini, ngokuvamile ungase uphawule ukuhamba, ukukhuphuka izitebhisi, musa ukuhlala namanje isikhathi eside.

Yidla nuts

Nuts like pistachios ukusiza ukunciphisa umzimba, ngoba awumthombo omuhle kakhulu wamaprotheni ne fibre ukuqinisekisa satiety.

ukupheka isobho

A inkomishi isobho nge yemifino umhluzi zingakusiza ukunciphisa isifiso sokudla futhi inciphise ukusetshenziswa kilojoule wena.

Isilingo

Uma ufuna ukunciphisa umzimba, kubalulekile ukuhlela ukuqeqeshwa ezahlukene. Ake isimiso sakho namandla samanje futhi cardio.

Ungaphuzi ijusi

Ngisho ijusi yemvelo iqukethe omningi, ngaphandle, kukhona nhlobo fibre.

Encwadini yezenzakalo zosuku nosuku

Bhala phansi yonke into oyidlayo ukuba uyaqaphela ubheke imikhiqizo asenzi mindlessly Munch. Lokhu kuzokusiza uqonde ukuthi izitsha ezivimbela usuka impumelelo.

ukulahla i-plug

Lena indlela engavamile, Nokho, ungazama esikhundleni izinti ekuphambukeni - ke kubambezela inqubo ukusetshenziswa kwaso, okusho ukuthi ngeke udle kancane futhi ukucabangela ngaphezulu.

Lala ngokwanele

Ukulala, ukudla okufanele nokuvivinya umzimba okufanele zibaluleke ngokulinganayo uma ufuna ukwakha umzimba ophelele. Kungakhathaliseki ukuthi ziningi kangakanani kilojoule ukusika kusuka kwimenyu, ngeke uthole lutho uma ungaqali kahle ukulala.

Yidla ngaphambi kokulala

Uma adla ukudla okungaba amathathu amagremu amathathu amaprotheni kusihlwa futhi sihlanganise le ukudla nge ukuqeqeshwa isisindo, ube nokungaphezu yemisipha.

Yidla kaningi

Yidla njalo ngemva kwamahora amabili kuya kwamathathu kubaluleke kakhulu uma uzama ukwehlisa isisindo. It kuqinisa izinga lokugayeka kokudla emzimbeni usuku lonke.

Yidla ukudla nge leucine

Ukudla okune-leucine, i-acid acid, nokusiza ukwakha yemisipha. Le into itholakala yenkomo, inkukhu, tuna, amantongomane, udali amaqanda.

Ungayeki

inqubo neminye kungabangela ukucindezeleka okukhulu. Ngezinye izikhathi ungase uthole imiphumela kuphela ngemva kwezinyanga noma iminyaka. Ungadikibali, njalo siqhubekele phambili.

Yidla fibre ngaphezulu

Noma yimuphi okunomsoco uzokutshela ukuthi izigaxana - kubalulekile isisindo ukulahlekelwa. Ngokocwaningo olwenziwa, ukusetshenziswa ukudla okune-fibre encibilikayo, kusiza inciphise amafutha phezu esiswini.

Qeqesha uye wakwenza ngokuzimisela

Zama ukuqapha ishayela - bazolokhu Amazing, ngcono ukuba ashise amanoni.

Watch out for amafutha trans

Ukudla okune-amafutha trans, kubangela ukhuluphele. Izinto ezinjalo equkethwe a amafutha yemifino, izitolo khekhe kanye nemikhiqizo efana.

Yidla ikhabe

Watermelon kuzuzisa kakhulu empilweni - kuba umkhiqizo ukuthi kunomthelela ekuqongeleleni kancane amafutha.

Pamper ngokwakho ngengqondo

Uma unquma ukukhohlwa ukukhathazeka kakhulu ngokubala ama-kilojoule okudla ukudla okunoshukela ukudla okumahhadla nomoya-esesilinganisweni amaprotheni. Ngokwesibonelo, i-sushi, pancake noma omelettes spaghetti nge meatballs.

Fight ne edema

Abantu abaningi bahlushwa izinkinga zokungapheleli ukuvuvukala: ukubhekana nabo, umuntu odinga give up gluten, futhi umuntu - kusuka imikhiqizo yobisi.

Qalisa ku ithrekhi

Enye yezindlela ezingcono kakhulu ukuba abe obuqinile - ephezulu umfutho umsebenzi ku-treadmill. Qala nge ukuhamba kancane futhi kancane kancane ukwandisa ijubane futhi ummango.

Yidla inhlanzi

Amaphrotheni kuyadingeka ekuthuthukiseni kwemisipha. Umthombo ohamba phambili amaprotheni inhlanzi, ezifana salmon zasendle.

Ungadli izithasiselo yokufakelwa

Lahla okokunandisa yokufakelwa futhi ushukela esikhundleni. Zilimaza kakhulu uhlelo wakho wokugaya ukudla.

Nethezeka

Ngisho noma udla umsebenzi kwesokudla futhi, ukucindezeleka okungapheli kungayilimaza kukuvikele ukuncipha.

Lahla imikhiqizo fat-free

Gwema ephansi fat imikhiqizo yobisi. Kodwa amahwahwa esidumbu endaweni ukudla ewusizo ngoba iqukethe anti-inflammatory okunamafutha acid.

Yidla amaqanda

Egg - siwumthombo omuhle kakhulu choline, into esiza ashise amanoni futhi silondoloze isesimeni esihle.

Umthamo ntambama

snacking njalo kungaholela isisindo okweqile. Nokho kwasemini kuyasiza uma sidla izithelo nemifino okune-fibre.

Musa ukunamathela ukuqeqeshwa

Uma usebenzisa, kodwa ungayiboni imiphumela, mhlawumbe ngesizathu ekudleni kwakho. Shintsha ukudla kwakho.

Be uhleleke kakhudlwana

ukulungiselela njalo ekhaya olinganiselayo ukudla futhi sihlele ukudla kusengaphambili.

Yidla imifino obomvu

Izithelo obomvu nemifino ezingaphezu kuka flavonoid, ezisiza ekunciphiseni inqwaba amafutha.

Yidla izinongo

Ngo eziningi hot pepper capsaicin, into esiza ashise amanoni ngokweqile.

Vuvuzela nesinamoni ukudla

Ngo nesinamoni iqukethe Antioxidants enamandla, eyaziwa ngokuthi polyphenol, zisiza ukunciphisa belly fat.

Yidla cherry

Cherry akugcini nje kuqinisa impilo inhliziyo, kodwa futhi kukusiza ukuba ukunciphisa isisindo ngenxa Antioxidants.

Musa ukuphuza utshwala

ubhiya Cold nasekushumayeleni cindezela ayihlangani, ngakho uyeke utshwala.

Zama apple cider uviniga

Apple cider uviniga isiza ukugcina amazinga kashukela egazini esitebeleni. Ngalesosikhathi khiqiza insulini ngaphansi, okusho ukuthi fat kancane lilondolozwe.

Sebenzisa amakhambi fresh

Ukusetshenziswa ngamakhambi kanye nezinongo kungasiza ukunciphisa ukusetshenziswa kasawoti, okubangela ukuvuvukala.

Yidla efasiteleni

Ngokocwaningo olwenziwa abantu abahlezi izithunzi, ngokuvamile wathenga nama-dessert.