Kawirikawiri masentimita oposa amachoka pamimba, osati osokoneza. Zotsatira zake, miyendo ndiyo malo ovuta kwambiri. Chifukwa chiyani? Nthaŵi zambiri, chifukwa cha izi ndi kusankha kosayenera chakudya kapena masewera olimbitsa thupi. M'nkhaniyi, tidzakudziwitsani za mtundu wanji wa chakudya ndi zomwe zinthu zakuthupi zingakuthandizeni kuchepetsa kulemera kwa miyendo yanu.
Chifukwa chiyani dieters sichimalemera?
M'masiku oyamba thupi thupi la munthu wopepuka limayamba kutentha magawo, ndipo pokhapokha masamba a madzi. Poyamba kusiya mafuta, zimatenga masabata angapo. Ndipo ngati zakudyazo zimatengedwa molakwika, ndiye kuti kutsika kwa khungu kumatambasula ndipo kumayamba kugwedezeka, chifukwa cha zizindikiro zomwe zimatuluka. Komabe, izi zikhoza kupezedwa ngati mukulowa masewera.
Zida zomwe zimathandiza kuchepetsa miyendo yolemera
1. Yoghurt, yozhenka, kefir, yogurt . Zakumwa izi ndi njira yabwino yokhutiritsa njala. Zili ndi makilogalamu ochepa, pamene ziri zothandiza chifukwa chakuti zidapulumutsa zinthu zothandiza ndi kufufuza zinthu. Calcium, yomwe ili mu mkaka waukaka, kwa miyezi ingapo ingakuthandizeni kuchotsa masentimita owonjezera osati m'chiuno, komanso kumapazi.
Komabe, pali chiganizo chimodzi. Chofunikacho chiyenera kukonzekera mkati. Kuti muchite izi mudzafunikira chotupitsa ndi yogurt. Mukhoza kugula choyamba mu sitolo kapena pharmacy. Chifukwa cha izi mungathe kudzipangira nokha komanso mamembala anu apamtima yogurt opanda zotetezera, dyes, enhancer ndi flavorings.
2. Mafuta a nsomba kapena salimoni . Zofunika kwambiri zopangira kulemera. Chifukwa chiyani? Ndi zophweka kwambiri. Pamene tayamba kufooka, kutupa kumapezeka m'mimba mwathu, zomwe zingayambitse matenda a gastritis, zilonda ndi matenda ena. Omega-3 fatty acids omwe ali muzinthuzi zimathandiza kuthana ndi vuto ili. Kuphatikiza apo, zimapangitsa kuti mafuta aziwotcha thupi. Ndicho chifukwa chake ndikofunikira kuchepa thupi pamene mukudya mavitamini kapena kudya nsomba yophika (yophika).
3. Tiyi yobiriwira . Mwinamwake, mtsikana aliyense amadziwa za tiyi ya poliezelenogo. Zimathandiza kuti thupi liziyenda bwino, monga momwe chiuno ndi chiuno cha mwendo zimachepa. Koma muyenera kumamwa popanda shuga. Mukhoza kuwonjezera uchi pang'ono.
4. Madzi ndi ofunikira kwambiri. Sikuti imangowonjezera mphamvu, koma imathandizanso kukwaniritsa kumverera kwa njala. Kuti mupeze nthawi yokwanira, musanadye, imwani kapu yamadzi otentha kapena oyeretsedwa. Masana, muyenera kumwa limodzi malita limodzi ndi hafu. Koma muiwale za zakumwa zotsekemera ndi zokoma, masitolo a masitolo - ali ndi zowonjezera zambiri ndi shuga.
5. Coffee . Chakumwa sichikuthandizani kutaya kilogalamu yambiri, koma idzakulipirani mphamvu ndi tsiku lonse. Zotsatira zake, muzitha kusuntha zambiri, motero mudzatentha makilogalamu ambiri. Koma kumwa khofi ndi bwino kuposa shuga. Mukhoza kuwonjezera mkaka pang'ono kapena zonona.
6. Mazira . Zakudyazi nthawi zambiri zimaphatikizapo zakudya zosiyanasiyana. Pafupifupi chakudya chilichonse cham'mawa chimayamba ndi mazira. Tsiku ndi tsiku, sayenera kugwiritsidwa ntchito, koma kangapo pamlungu mungathe.
7. Zipatso ndi ndiwo zamasamba zizidyedwa tsiku ndi tsiku. Adzathandiza kupewa beriberi ndikuthandizani kuti mukhale wathanzi. Kuwonjezera apo, iwo ndi abwino kuti asakanikize tsiku lonse. Zipatso zamtengo wapatali, avocado, mabulosi akuda, apulo, phwetekere, nkhaka, chivwende ndi zina zotero. Zonsezi zikhoza kudyetsedwa mopanda malire ndipo sizikulemera.
8. Khola ndi lothandiza kwambiri . Ngati mwasankha kuchotsa masentimita owonjezera m'makoko ndi ntchafu, yambani kudya oatmeal. N'zosatheka kuwonjezera zipatso zosiyanasiyana zouma, mtedza, zidutswa za masamba, uchi. Mitundu yosiyanasiyana imaphatikizapo kudya ndi buckwheat phala. Mchere ndi mafuta sizingatheke.
9. Zakudya Zakudya Zamadzi . Atsikana amayamba kulemera pa mapazi pamene amasiya kudya borscht ndi msuzi. Zili zothandiza kwambiri komanso zimathandiza kuti thupi liziyenda bwino.
Bwanji osataya miyendo yolemera kapena kuchokera ku zinthu zomwe muyenera kuziwona
1. Chokoma ndi ufa : buns, pasitala, vareniki, pelmeni-zonse izi zimapweteka chiwerengero chanu. Choncho, chotsani chirichonse kuchokera ku zakudya ndikubwezerani mankhwala othandiza kwambiri. Mwachitsanzo, zipatso zouma, uchi. Mkate uyenera kukhala wakuda kapena wamafuta.
2. Soda imayimitsa madziwo m'thupi, chifukwa cha thupi limene limakula ndipo limakhala lolemera kwambiri.
3. Kutsekemera kwa kuchepetsa kulemera ndi kwenikweni caloric. Pali zowonjezera zambiri, shuga, wowuma ndi mafuta. Chotsatira chake, atsikana omwe amadya chakudya chamadzulo samakula kwambiri pamapazi, koma amakula mafuta m'chiuno. Choncho, ndi bwino kuphika chakudya chanu cham'mawa kuchokera ku chakudya chabwino.
4. Msuzi ndi owopsa . Zapangidwa kuchokera ku mafuta, soya, zonunkhira, dyes, mchere, zokometsera ndi zina zowonjezera. Mu soseji ya stagami ili ndi makilogalamu pafupifupi 300, omwe nthawi yomweyo amapita ku miyendo yanu.
5. zonunkhira ndi mchere zimatunga madzi m'thupi, komwe kumakhala kutupa, kulemera mmimba komanso kulemera kwakukulu.
Nchifukwa chiyani kuchita masewera olimbitsa thupi sikubweretsa phindu?
Nthawi zina mumatha kukomana ndi atsikana omwe ali ndi miyendo yovuta kwambiri, yomwe imawoneka osati yachikazi. Atsikanawa analakwitsa kwambiri - adanyoza mafuta asanapereke katunduyo. Pali machitidwe apadera omwe amathandiza kuchotsa miyendo yambiri pa miyendo.
1. Kuthamanga kwa aerobics kumawonekera m'magulu a masewera kwa nthawi yaitali. Zimatsimikiziridwa kuti zochita zonse pamodzi zimagwira ntchito, chifukwa kuchita mica, yomwe ili ndi mavuto omwewo, ndi kosavuta. Kuwonjezera apo, kuthamanga kwa aerobics ndi kuti ndi thandizo lake mukhoza kuchepetsa thupi, osati miyendo, komanso m'manja, m'chiuno. Kuti mupeze zotsatira zoyenera muyenera kupita kumaphunziro kawiri pa sabata kwa miyezi itatu kapena inayi.
Ndibwino kuti magawo ochepa oyambirira mumayang'anila mphunzitsi ndikutsatira ndondomeko yoyenera ya zochitikazo. Apo ayi, simungathe kupeza zotsatira zabwino.
2. Kuthamanga. Ndikofunika kumvetsetsa kuti sikutheka kupopera minofu mothandizidwa ndi Begawam. Mu masabata angapo oyamba, mababu a ana anu amatha kuwonjezeka, koma pakapita kanthawi miyendo yanu iyamba kuchepa. Kuyambira pachiyambi, mukhoza kusankha kuti ndi mbali ziti za thupi lomwe mukufuna kuchotsa mavoliyumu. Izi zidzakuthandizani kupanga ndondomeko ya maphunziro. M'pofunikanso kukumbukira kuti pofuna kupeza zotsatira zowonekeratu m'kanthawi kochepa, nkofunika kuyanjana zonsezi ndi katundu wovuta kwambiri.
Mapewa ndi ntchafu zidzataya kulemera ngati muthamanga. Chonde dziwani kuti nsapato zikhale zomasuka, mwinamwake mukhoza kuwononga ziwalo ndi mabotolo. Ngati mulibe mwayi wothamanga tsiku lililonse mumsewu, ndiye mugulitse cholembera. Idzakulolani kuti muzidzilamulira mofulumira liwiro la kuthamanga, chiwerengero cha masitepe ndi nthawi. Kotero inu mukhoza kuyang'ana TV ndi kuthamanga pa nthawi yomweyo.