Umbhali: Charles Brown
Umhla Wokudalwa: 1 Eyomdumba 2021
Hlaziya Umhla: 19 Eyethupha 2025
Anonim
#1 Absolute Best Way To Lose Belly Fat For Good - Doctor Explains
Ividiyo: #1 Absolute Best Way To Lose Belly Fat For Good - Doctor Explains

Umxholo

Amafutha alungileyo entliziyo ngamafutha angaqinisekiswanga, afumaneka kwisalmon, iavokhado okanye iflakisi, umzekelo. La mafutha ahlulelwe kwiindidi ezimbini, i-monounsaturated kunye ne-polyunsaturated, kwaye zihlala zingamanzi kubushushu begumbi.

Amafutha angaqinisekiswanga athathwa njengelungileyo kuba ukongeza ekunciphiseni i-cholesterol iyonke, i-LDL (embi) ye-cholesterol kunye ne-triglycerides, zikwanceda ukugcina i-HDL (elungileyo) ye-cholesterol ephezulu.

Uluhlu lokutya okuphezulu kumanqatha angafakwanga

Jonga itheyibhile engezantsi malunga nenani lamafutha alungileyo akhoyo kwi-100 g yokutya okuthile.

UkutyaAmafutha angaqinisekiswangaIikhalori
Iponyoponyo5.7 gI-96 kcal
Ityhuna, igcinwe kwioyile4.5 g166 kcal
I-salmon engenasikhumba, eyosiweyo9.1 g243 kcal
I-Sardines, igcinwe kwioyile17.4 g285 kcal
Iminquma eluhlaza eluhlaza9.3 g137 kcal
Ioyile ye-olive eyintombi eyongezelelweyo85 gI-884 kcal
Amandongomane, egcadiweyo, enetyiwa43.3 gI-606 kcal
I-Chestnut yasePará, eluhlaza48.4 g643 kcal
Imbewu yeSesame42.4 g584 kcal
Iflakisi, imbewu32.4 g495 kcal

Okunye ukutya okutyebileyo kula mafutha zezi: i-mackerel, ioyile yemifuno efana ne-canola, i-palm kunye neoyile yeoyile, ujongilanga kunye nembewu ye-chia, amandongomane, iiamangile kunye neecashews. Jonga isixa samandongomane e-cashew ekufuneka uwasebenzisile ukuphucula impilo: Indlela i-cashew nuts inokuyiphucula ngayo impilo.


Ukutya okuphezulu kumafutha angafakwangaUkutya okuphezulu kumafutha angafakwanga

Ukufumana ezona ziphumo zilungileyo zezibonelelo, amafutha alungileyo kufuneka abekhona ekutyeni, endaweni yamafutha amabi, atyebileyo kunye namafutha athambisayo. Ukufumanisa ukuba kukuphi ukutya okunamafutha amabi okukuyo, funda: ukutya okunamafutha amaninzi kunye nokutya okunamafutha amaninzi.

Ezinye iipropathi zamafutha alungileyo zezi:

  • Ukuphucula ukujikeleza kwegazi,
  • Ukukhuthaza ukuphumla kwemithambo yegazi, ukunceda ukunciphisa uxinzelelo lwegazi;
  • Yenza njenge-antioxidant emzimbeni;
  • Ukuphucula imemori;
  • Yomeleza amajoni omzimba;
  • Thintela isifo sentliziyo.

Nangona amafutha angahluthwanga elungile entliziyweni, asenamafutha kwaye aneekhalori eziphezulu. Ke ngoko, namafutha afanelekileyo kufuneka athathwe ngokumodareyitha, ngakumbi ukuba umntu une-cholesterol ephezulu, uxinzelelo lwegazi, isifo seswekile okanye ukutyeba kakhulu.


Ioyile yomnquma yeyona nqatha ilungileyo yokukhusela intliziyo, ke funda indlela yokukhetha ioyile elungileyo xa uthenga.

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