Anthu ambiri amakhala ndi thupi lolemera nthawi ina m'miyoyo yawo ndipo amadziwa kuti ndizovuta bwanji kukhala ndi kuchepa thupi.
Zachidziwikire, njira yabwino yochepetsera thupi munjira yathanzi ndiyo kudya kwathunthu komanso kuchita masewera olimbitsa thupi. Koma kugwiritsa ntchito mfundo zophatikizira mankhwala kumatha kuthandizira kuthandizira mahomoni osiyanasiyana, ma neurotransmitters, ndi mayendedwe amadzimadzi omwe amagwira ntchito ndi thupi lanu kukuthandizani kuwotcha thupi. mafuta bwino kwambiri.
Onani zakudya zabwino kwambiri izi, ma amino acid, ndi botanicals kuti muwone omwe angakupatseni chidwi chachilengedwe m'njira yoyenera.
Zachilengedwe 10 zakuchepetsa thupi
1. Berberina
Izi bioactive pawiri ndi gawo la alkaloids obzala mbewu, omwe amapezeka mwachilengedwe mu zitsamba monga Oregon mphesa ndi barberry, ndipo atha kukhala amodzi mwazowonjezera zachilengedwe zothandiza nthawi zonse.
Pulogalamu ya alireza ili ndi mbiri yakale ku Ayurveda komanso mankhwala achikhalidwe achi China Koma posachedwapa chotulutsachi chasamalidwa kwambiri chifukwa chokhoza kulimbikitsa shuga wathanzi wamagazi komanso kuyankha kwa insulin, zinthu ziwiri zomwe ndizofunikira pakuchepetsa thupi (1).
Pofufuza meta, berberine anali othandiza ngati mankhwala ochepetsa shuga pakamwa kuti asunge shuga wathanzi (2).
Berberine imayambitsanso enzyme yotchedwa AMPK, yomwe imayimira AMP-activated protein kinase. Enzymeyi imadziwika kuti ndiyomwe imasinthira thupi, ndipo kuyiyambitsa kwake kumatha kupindulitsa ngati kuchita masewera olimbitsa thupi.
2. Carnosine kapena L-carnosine
Pulogalamu ya katemera Ndi amino acid, omwe mumawona nthawi zambiri otchedwa L-carnosine, omwe ndi mawonekedwe omwe amagwiritsidwa ntchito mosavuta ndi maselo amthupi.
Carnosine yasonyezedwa kuti iwonetse zotsatira za matenda amadzimadzi , zomwe zimakhudza pafupifupi 1 pa anthu 6 ku US (4). Matenda a metabolism amatha kupangitsa kuti kuchepa thupi kuchepa chifukwa chakuchepa kwa insulin, shuga wamagazi, ndi mapuloteni otupa otchedwa advanced glycation end products (AGEs).
Carnosine imathandizira kutsata mapangidwe a AGEs, osangothandiza thanzi lokhazikika, komanso ukalamba wabwino (5).
Carnosine amapangidwa mthupi kuphatikiza ma amino acid beta-alanine ndi histidine. Komabe, mankhwala a carnosine akalowa m'mimba, mapuloteniwo amathyoledwa mwamphamvu mu amino acid, histidine ndi beta-alanine.
Pachifukwa ichi, kafukufuku akuwonetsa kuti beta-alanine supplementation yawonetsedwa kuti imakulitsa kuchuluka kwa minofu ya carnosine moyenera kuposa carnosine yokha, zomwe zimadzetsa phindu pantchito ya minofu, makamaka panthawi yolimbitsa thupi kwambiri. Mwamphamvu (6).
Chifukwa chake ngati mukuyang'ana kuti masewera olimbitsa thupi azilimbikira pang'ono, kulimbitsa thupi koyambirira komwe kumaphatikizapo beta-alanine kungakhale njira yanu yatsopano.
Carnosine imatha kukhala yofunikira kwambiri pazakudya zamasamba ndi zamasamba, popeza zakudya zopangidwa ndi chomera zimapereka zochepa kapena sizikhala ndi carnosine poyerekeza ndi zakudya zomwe zimakhala ndi nyama.
3. Omega-3
Kodi kutupa kumatha kuyambitsa kunenepa kwanu? Zakudya zochepa za omega-3 zimalumikizidwa ndi kuchuluka kwa kutupa, zomwe zimapangitsa kuchepa kwa mphamvu ya insulin m'maselo (7). Maselo athu akamachepetsa chidwi chathu ndi uthenga womwe insulin imatumiza, m'pamenenso timasunga mafuta amthupi ambiri.
Mafuta a nsomba ndi omega-3s ndi amodzi mwazomwe zimalimbikitsidwa kwambiri ndi asing'anga wamba, zomwe sizosadabwitsa poganizira udindo wawo osati pakungotupa, komanso thanzi. Thanzi la mtima, ubongo ndi ma cell ambiri.
4. Espirulina
Algae wobiriwira wabuluuyu ali ndi mavitamini, michere, ndi tizilombo tating'onoting'ono, kuphatikiza ma antioxidants, tocopherols, ndi phenolic mankhwala, ndikupangitsa kuti ikhale imodzi mwazakudya zabwino kwambiri kunja uko.
Spirulina yawonetsedwa kuti ichepetsa njala, kutupa, ndi mafuta mthupi mu kafukufuku wamasabata 12 (8). Kuphatikiza apo, kafukufuku akuwonetsa kuti imathandizanso pakupanga kupsinjika kwa oxidative komwe kumapangidwa ndi mafuta owonjezera amthupi. Imeneyi ikhoza kukhala njira yomwe mungathandizire kuyankha kwathanzi.
Pulogalamu ya espirulina ndichofunikira kwambiri ku Belly Fix kuti ibwezeretse kugaya chakudya ndikulimbikitsa kagayidwe kabwino.
5. Mapuloteni a collagen
Collagen ndiye mapuloteni ambiri mthupi ndipo amathandizira pazinthu zingapo, kuyambira paumoyo wamagulu, kukhathamira kwa khungu, kukhala ndi chilakolako chokwanira ndi kugaya chakudya.
Mphamvu zake zochiritsira m'matumbo ndikukhutitsa njala zitha kukhala kumbuyo kwa kagwiritsidwe ntchito kochepetsa thupi. Collagen, monga mapuloteni ena, amathandizira kuyambitsa hormone yodzaza ndi leptin. Leptin amauza ubongo wanu kuti mwakhala ndi zokwanira ndipo ndi nthawi yoti musiye kudya.
6. MCT
Chingwe chapakati triglycerides ( MCT ) sizatsopano, koma adziwika kuti ndizofunikira kwambiri pophatikizira khofi wamafuta ambiri ngati gawo la mafuta owonjezera a ketogenic. Oteteza MCTjure pazabwino zake pochepetsa njala komanso nthawi yomweyo kuthandizira kubweretsa mphamvu kuubongo. Zatheka bwanji izi? Mafuta apaderawa akhoza kukhala ofunika golide wake kwa iwo omwe akuyesera kuonda.
Chifukwa cha ma molekyulu ake apadera, ma MCT amalepheretsa chimbudzi kukhala chofewa ndipo amafalikira mwachindunji ku chiwindi, pomwe amagawika mafuta aulere. Kuchokera pamenepo, amaperekedwa kuubongo kapena minofu kuti ikuthandizire kulongosola kwamaganizidwe ndi mphamvu yosasinthasintha ya minofu yathu.
Kuphatikiza apo, kamodzi m'chiwindi, ma MCT amalimbikitsa kugwiritsa ntchito mafuta ena omwe amapezeka m'chiwindi, kupititsa patsogolo kukhuta komanso kuchepetsa kulakalaka ndi kudya (9).
Gawo labwino kwambiri lama MCT ndikuti sitimasunga mafuta amtunduwu ngati thupi lathu silikusowa panthawiyo. Chifukwa chake, ma MCT amathandizira kuti zilakolako zisachitike, komanso kulimbikitsa mphamvu zamagetsi ndikugwiritsa ntchito mafuta mafuta.
Belly Fix ili ndi ma coconut MCTs kuphatikiza spirulina superfood ndi collagen peptides mu njira yosavuta komanso yokwanira yogaya zakudya kuti ibwezeretse chimbudzi ndikulimbikitsanso kagayidwe kabwino ndikugwiritsa ntchito bwino mafuta amthupi ngati mafuta.
7. Mapuloteni
Mabakiteriya athanzi ndi kiyi wazinthu zosiyanasiyana zamafuta, ndipo kuchepa thupi ndiimodzi mwazo. Kafukufuku woyerekeza zomera zam'mimba wapeza kuchuluka ndi mtundu wa mabakiteriyawa opindulitsa mwa anthu onenepa poyerekeza ndi omwe ali ndi thanzi labwino (10).
8. Zovuta B
Mavitamini a B ndi ena mwa zinthu zofunika kwambiri m'thupi. Ntchito zake ndizazikulu kwambiri ndipo kuthekera kwake kuti mukhalebe wathanzi komanso wathanzi ndikofunikira.
Pali mavitamini 8 a B, ndipo amagwira ntchito moyenera, kapena akaphatikizidwa mofanana. Mavitamini a B omwe amapanga zovuta za B ndi awa:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (mkwatibwi)
- B5 (pantothenic acid)
- B6 (pyridoxine kapena pyridoxal-5-phosphate)
- B7 (biotin)
- B12
- Amuna
Vitamini B1 imathandiza kuti thupi ligwiritse ntchito chakudya chamagetsi, pomwe B6 ndiyofunikira pakuthandizira kusuntha, kagayidwe kake ndi kayendedwe ka magazi, komanso kuyankha kwamatenda a adrenal pamavuto. Vitamini B12 ndiyofunikira pazinthu zingapo zamagetsi, kuphatikiza pakugwiritsa ntchito mphamvu (11).
Mukaphatikiza mavitamini a B, ndikofunikira kuyang'ana magwero a methylated opanda zowonjezera kapena zotsekemera.
9. Zamasamba
Tikamayesetsa kuchepetsa thupi, nthawi zambiri timanyalanyaza chiwalo chogwira ntchito kwambiri mthupi lathu chomwe ndi muzu wa kulemera kwabwino, kagayidwe kogwira ntchito bwino kamene kamathandiza kuthana ndi zinthu zosafunikira zomwe zimawononga thupi lathu.
Chowonadi ndi chakuti, chiwindi chanu chimakhudzana kwambiri ndi thanzi labwino komanso kulemera bwino kuposa momwe anthu ambiri amazindikira.
Broccoli, kolifulawa, kabichi, ndi maekisi, kapena masamba aliwonse m'banja la cruciferous, ndi othandiza pothandizira njira zachilengedwe zochotsera poizoni zomwe zimathandizira pakulimbitsa thupi. Mutha kupezanso masamba aliwonse obiriwira obiriwira kuti mupindule nawo.
Ngati zakudya zanu zilibe zakudya zamtundu uwu, kuwonjezera zakudya zabwino kwambiri zamasamba kumatha kukuthandizani kuti muchepetse zolimbitsa thupi ndikulimbikitsa magwiridwe antchito a insulin komanso magwiridwe antchito a shuga wamagazi, kuphatikiza njira zowonongera.
10. Kugona
Kupuma sikuwonedwa ngati chowonjezera, koma kugona kwabwino ndikofunikira kwambiri kunyalanyaza ngati mukuyesetsa kuti muchepetse thupi mosamala komanso moyenera.
Thupi lanu ndimakina okonzedwa bwino a mahomoni ndi amithenga amakankhwala omwe amayang'anira zonse zomwe zimachitika mthupi lanu, kuphatikiza njala yanu.
Kodi kugona kumakhudzana bwanji ndi mahomoni omwe amalamulira kudya? Tikalephera kugona, timakhala ndi kuchuluka kwa mahomoni amanjala, leptin, ndi kuchepa kwa hormone yodzaza, ghrelin.
Izi zikutanthauza kuti mutha kupirira mausiku angapo osagona bwino, koma mutagona mokwanira nthawi yayitali, mumakhala ndi njala ndikusilira zakudya zopatsa thanzi, zopatsa shuga zomwe zimakula mofulumira komanso modabwitsa.
Kodi zowonjezera kuwonda zimagwira ntchito?
Mukunena zowona kukayikira zakugwiritsa ntchito chowonjezera chothandizira kuti muchepetse kunenepa, ndichifukwa chake ndikofunikira kusankha zosavomerezeka zomwe zimathandizidwa ndi mankhwala.
Thupi limakhala ndi machitidwe ambiri ndi njira zamagetsi nthawi iliyonse, ndipo kuchepa kwamafuta komwe kumagwira ntchito kumathandizira njira zomwe zimakhudzana ndi makutidwe ndi okosijeni (kuwotcha) kwamafuta, mphamvu zamagetsi nthawi zonse, komanso kugwiritsa ntchito bwino mafuta amthupi ngati mafuta.
Pali njira zingapo zomwe titha kusinthira posankha njira zabwino zowonda. Mwachitsanzo, Berberine imalimbikitsa kuyankha kwabwino kwa insulini, yomwe, ikakwera, imalimbikitsa kusungidwa kwamafuta amthupi.
Ma amino acid ena amapulumutsiranso shuga pakamawonongeka mafuta, kulola kuti thupi lizisinthira kuwotcha mafuta mosavuta.
Kulamulira zikhumbo ndi chilakolako kumathandiza kwambiri kuti anthu ambiri azidya msangamsanga, ndipo kuti athetse zilakolakozi, tikhoza kugwiritsa ntchito ketogenic kulemera kwa thupi monga MCT, spirulina, kapena collagen peptides.
Pali chowonjezera chowonjezera chothandizira kuchepetsa cholinga chilichonse mukachigwiritsa ntchito moyenera, ndipo mankhwala ophatikizira angakuwonetseni momwe mungagwiritsire ntchito zowonjezera zabwino zowonjezera kuti zikuthandizeni kukwaniritsa zolinga zanu.
Zina mwazinthu zathu zabwino kwambiri zowonjezera 10 zimapindulitsanso zina zopindulitsa monga kupititsa patsogolo chiwindi chopatsa thanzi, milingo ya shuga wabwinobwino, ndi ntchito yothana ndi detox!
Mankhwala ophatikizira ochepetsa thupi komanso otetezeka
Ngati mwapitilizabe kulimbana ndi kuchepa kwa thupi, kapena kuchepa kwanu kwatha, omwe amakupatsani mankhwalawa atha kukuthandizani kuyendetsa makina anu apadera kuti mubwezeretse zomwe zikukulepheretsani.
Kugwira ntchito mothandizidwa ndi mankhwala ophatikizira kumakupatsani mwayi wopeza mayeso amtundu, kuyesa kuchepa kwa michere, komanso mphunzitsi wazachipatala yemwe angakuthandizeni kuti musinthe zomwe ena akupitilizabe kulimbana nazo.
Malangizo ena othandizira kuchepa thupi
Pali mavuto ambiri omwe tonsefe timakumana nawo poyesera kuonda, koma pazinthu zonse zomwe timafanana, tili ndi zinthu zambiri zomwe zimatisiyanitsa ndi anzathu. Zomwe zimakugwirirani ntchito sizingagwire ntchito kwa anzanu kapena abale anu, mosemphanitsa.
Ichi ndichifukwa chake ndikofunikira kwambiri kuti mugwire ntchito ndi othandizira kapena othandizira azaumoyo kuti muwone momwe thupi lanu limagwirira ntchito bwino ndi mitundu yosiyanasiyana ya njira zochepetsera.
Kunenepa kumayambanso chifukwa cha munthu aliyense, ndipo ndikofunikira kuti muzindikire ndikuwongolera kusayenerera m'thupi komwe kungatsegule chitseko osati chochepa chabe, komanso kukhala ndi thanzi labwino m'thupi lonse.
Zamkatimu
- Zachilengedwe 10 zakuchepetsa thupi
- 1. Berberina
- 2. Carnosine kapena L-carnosine
- 3. Omega-3
- 4. Espirulina
- 5. Mapuloteni a collagen
- 6. MCT
- 7. Mapuloteni
- 8. Zovuta B
- 9. Zamasamba
- 10. Kugona
- Kodi zowonjezera kuwonda zimagwira ntchito?
- Mankhwala ophatikizira ochepetsa thupi komanso otetezeka
- Malangizo ena othandizira kuchepa thupi
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