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Fungidzira izvi, urikuenda kunotenga dhirezi rinoyevedza kumabiko eshamwari yako uye iwe unofarira chimwe chinhu chiri chinoshamisira uye chinoshamisira - kunge girazi remanheru-rinombundirana!
Paunoenda kuchitoro uye kuyedza chipfeko chawaive uchifunga nezvacho, unoona kuti 'rudo rwako runobata', kana mafuta akawandisa akakomberedza chiuno chako ari kuita kuti utaridzike seusingafadzi!
Zvakanaka, izvi zvinogona kuita kuti munhu anzwe akaora moyo zvakanyanya, nekuti ndiani asingade kutaridzika akakwana mune dzakashongedzwa hembe, handiti?
Kana iwe uchikwanisa kuenderana nemamiriro ari pamusoro, saka hausi wega. Vazhinji vanhu vanoona nyaya nemudumbu mafuta uye mafuta kuunganidzira kutenderedza chiuno.
Iko kuunganidzwa kwemafuta akawandisa akakomberedza chiuno kunozivikanwa se 'rudo anobata' colloquially.
Mahara erudo anoonekwa mune vese varume nevakadzi vanotambura nehuremu nyaya, kunyangwe zvichinyanya kuonekwa muvakadzi.
Yekurara Inwa Kuti Uderedze Dumbu Mafuta
Zvimwe zvezvikonzero zvikuru zvekusimudzirwa kwemabatirwo erudo, chikafu chisina hutano, kushomeka kwekurovedza muviri, nhumbu, nhaka, kusaenzana kwehomoni, nezvimwe.
Nekudaro, hezvino zvishoma zvekudya izvo zvinogona kukubatsira iwe kurasikirwa ako erudo anobata mukati ingangoita vhiki!
1. Oats
Oats akapfuma mumakabhohaidhiretsi ayo anogona kusimudzira yako metabolic rate, iyo inova inobatsira nekukurumidza kupisa kwemafuta maseru akakomberedza chiuno.
2. Quinoa
Sezvo quinoa yakafuma mune mapuroteni zvemukati, inogona kubatsira kurwisa mafuta maseru uye kudzikisira rudo rwako inobata nekukurumidza uye zvinobudirira.
3. Mbatatisi
Kungofanana nequinoa, mbatatisi zvakare yakapfuma mumapuroteni izvo zvinogona kupisa maseru emafuta akaunganidzwa akatenderedza nzvimbo yehudyu nyore.
4. Mupunga Mutema
Risi dema rakapfuma kwazvo muprotein uye fiber zvemukati, ese ari maviri anoshanda pamwechete kudzikisa rudo rwako anobata uye zvakare dumbu mafuta.
5. Runyemba
Vitamini B1 uye faibha zvemukati zviripo mune nyemba zvinogona kusimudzira yako metabolic chiyero kubatsira kupisa mafuta akakomberedza chiuno chako nekukurumidza.
6. Shredded Gorosi
Kudya madhishi akagadzirwa negorosi rakachekwa kunogona kubatsira kudzikira uye kuda kubata kudzikisira, sezvo iine hupfumi muprotein.
7. Bhinzi Dema
Bhinzi nhema zvakare dzakapfuma zvakanyanya muprotein zvemukati izvo zvinogona kutetepa pasi chiuno chako uye chiuno uye zvakare kuridza muviri wako.
8. Tea chena
Kunwa tii chena isina shuga kunogona kubatsira kudzikisa mafuta akakomberedza chiuno sezvo iine antioxidants.
9. Chickpeas
Chickpeas, kana 'channa', vakapfuma kwazvo mumapuroteni zvemukati. Mapuroteni anokwanisa kurwisa mafuta maseru akaunganidzwa akatenderedza chiuno, zvinobudirira.
10. Chia Mbeu
Iyo antioxidants uye protein iripo mune chia mbeu inogona kusimudzira yako metabolic rate kubatsira kupisa chiuno mafuta nekukurumidza.
11. Hemp Mbeu
Kungofanana nembeu dzechia, hemp mbeu zvakare dzakapfuma mumapuroteni uye antioxidants ayo anogona kubvisa ako erudo anobata pasina nguva.
12. Mbeu Dzungu
Kuwedzera mhodzi dzemanhanga kuchikafu chako nguva dzose kunogona kubatsira kupisa mafuta echiuno, sezvo yakafuma mune fiber uye mapuroteni zvemukati.
13. Tiger Nuts
Iwo ane makabhohaidhiretsi ane hutano uye mapuroteni aripo mune tiger nzungu anogona kupisa maseru emafuta akaunganidzwa akatenderedza chiuno chako, chiuno uye dumbu mune jiffy!
14. Maamondi
Iyo vhitamini E uye mapuroteni zvirimo mumaamondi zvinogona kubatsira kupisa iwo erudo anobata zvakasarudzika!
15. Pizi
Mazai zvakare akapfuma kwazvo mumapuroteni uye kuwedzera iwo kuchikafu chako chenguva dzose kunogona kubatsira kuchengetedza chiuno chako muchimiro.
16. Kale
Kale chikafu chakakurisa chine mabhenefiti mazhinji ehutano, kusanganisira kudzikiswa kwemafuta emuhudyu, sezvo iine antioxidants.
17. Brown Rice
Mupunga weBrown wakapfuma mumapuroteni uye makabhohaidhiretsi ane hutano ayo anogona kubatsira kupisa maseru emafuta akaunganidzwa akatenderedza chiuno.
18. Sipinachi
Iri girini rine mashizha rakapfuma nesimbi uye mapuroteni, ese ari maviri anogona kusimudzira metabolism yako kuti ubatsire kupisa rudo rwekubata.
19. Raspberries
Iko kusanganiswa kwevhitamini C uye antioxidants aripo muma raspberries anogona kubatsira kubvisa mafuta emuno muchiuno nekukurumidza.
20. Beetroot
Iyo faibha uye mapuroteni zvirimo muma beetroots zvinogona zvakare kubatsira kupisa muviri mafuta, kunyanya iwo rudo anobata, zvinobudirira.
21. Oysters
Iyo omega-3 fatty acids uye mapuroteni ari mumoysters, vanovaita chikafu chakanakisa chekudzora hudyu mafuta.
22. Chocolate yakasviba
Iwo akapfuma antioxidants mune yakasviba chokoreti anogona kusimudzira yako metabolism kubatsira kupisa rudo anobata anokurumidza.
23. Muchero
Kudya mazambiringa ekudya kwekuseni kunogona kukupa zviuno zvidiki, sezvo ivo vakapfuma muvitamin C uye antioxidants.
24. Kokonati Oiri
Iyo omega-3 fatty acids mukokonati mafuta inogona kusimudzira yako metabolic rate uye kupisa chiuno mafuta zvinobudirira.
25. Red Mafuta ePalm
Mafuta ane hutano acids mumafuta aya anogona zvakare kuwedzera yako metabolic rate yekupisa rudo inobata zvinobudirira.
26. Chard
Chard rudzi rwehunde yemuti inogona zvakare kudzikisa mafuta emuhudyu sezvo iine hupfumi hwemu fiber ne potassium.
27. Avocado
Pamwe pamwe neakawanda mamwe mabhenefiti ehutano, maavocado anokwanisa zvakare kupisa maoko ekubata, sezvo iine omega-3 fatty acids.
28. Maorenji
Sezvo maranjisi akapfuma muvitamin C uye antioxidants, ivo vanogona kusimudzira yako metabolic rate uye kubatsira kupisa chiuno mafuta.
29. Huku
Huku yakatetepa yakapfuma mumapuroteni zvirimo, saka inogona kupisa mafuta akaunganidzwa akatenderedza chiuno chako.
30. Mazai
Senge huku, mazai machena akapfuma mumapuroteni zvemukati, saka, ivo vanogona kubatsira kubvisa iwo erudo anobata.
31. Turkey
Kuwedzera turkey kuchikafu chako nguva dzose kunogona kubatsira kupisa mafuta echiuno, nekuda kwehuwandu hwayo hwepuroteni.
32. Green Tea
Iyo antioxidants iri green tii inogona kubatsira kuwedzera metabolism uye kupisa rudo rinobata nekukurumidza.
