Mafuta am'mimba m'mimba amalumikizidwa ndi matenda monga mtundu wa 2 shuga ndi matenda amtima. Zikuyerekeza poyesa kuzungulira mozungulira m'chiuno mwanu. Izi zitha kuchitika mosavuta kunyumba ndi tepi yosavuta ndipo malinga ndi Healthline, chilichonse choposa mainchesi 40 (102 cm) mwa abambo ndi mainchesi 35 (88 cm) mwa akazi chimadziwika kuti kunenepa kwambiri m'mimba. Kuti muchotse mafuta am'mimba, tsatirani izi.
1. Dulani shuga pa chakudya ndi zakumwa
Mafuta am'mimba amalumikizidwa ndi kumwa shuga. Shuga amayambitsa kutulutsa kwa insulin, komwe kumalimbikitsa thupi kusunga mafuta makamaka kuzungulira pakati. Kuchepetsa kudya kwa shuga kwaulere kumathandizira kuti thupi ligwiritse ntchito mafuta ake osasokoneza mavitamini ndi michere yomwe mumapeza kuchokera ku mbewu zonse komanso ma carbs omwe amabwera mwachilengedwe.
2. Idyani mapuloteni ambiri
Mapuloteni ndi othandiza polimbana ndi mafuta am'mimba choncho onjezerani kudya kwa zakudya zamapuloteni monga mazira, mtedza, oats, nkhuku ndi mkaka.
3. Kuchepetsa chakudya ndi chakudya
Kafukufuku wasonyeza kuti kudula carbs kumathandiza kwambiri kuchotsa mafuta m'mimba, mozungulira ziwalo komanso pachiwindi. Ndikofunikira kudziwa kuti pali ma carbs abwino ndi ma carbs oyipa: Ma carbu abwino amadzaza ndi shuga omwe amadziwika kuti oyengedwa (monga makeke, mabisiketi, pasitala yoyera, mpunga woyera ndi buledi woyera) pomwe ma carbs abwino ndiwathunthu.
4. Idyani chakudya chokhala ndi fiber, makamaka ma viscous fiber
Zipangizo zotsekemera zimamangiriza madzi ndikupanga gel osakaniza omwe "amakhala" m'matumbo. Izi zimachedwetsa kuyenda kwa chakudya kudzera m'thupi lanu, kugaya ndi kuyamwa kwa michere. Chotsatira chomaliza ndikumverera kwakanthawi kokwanira ndikukhala ndi njala yocheperako. Njira yabwino yopezera fiber ndikudya zakudya zambiri zamasamba monga masamba ndi zipatso komanso chimanga monga oat wathunthu.
5. Chitani masewera olimbitsa thupi
Kuchita masewera olimbitsa thupi ndichimodzi mwazinthu zabwino kuchita ngati mukufuna kukhala ndi moyo wautali, wathanzi. Kuchita masewera olimbitsa thupi monga kuyenda, kusambira ndi kuthamanga kumayambitsa kuchepa kwakukulu kwamafuta am'mimba. Kuchita masewera olimbitsa thupi kumalepheretsa anthu kuti asatengenso mafuta am'mimba pambuyo polemera.