Tsiku lililonse thupi lathu limagwiritsa ntchito mphamvu yotentha thupi, kudya chakudya, komanso kukula tsitsi, misomali, kupuma m'mlengalenga ndi mtima. Njira zakuthambo zomwe zimachitika mwa ife zimafunanso mphamvu. Chifukwa chake, makilogalamu amawonongedwa nthawi zonse, ngakhale pamene tigona.
Koma ngakhale izi, anthu ena omwe amathera nthawi yochuluka ku masewera olimbitsa thupi sangathe kulemera, ndipo ena sanayambe kuchita nawo maseŵera, koma amakhala ochepa thupi. Chavuta ndi chiyani? Mankhwala ofunika kwambiri amayambitsa njira yochepetsera - chiwonetsero cha mphamvu ya mphamvu yamagetsi. Ichi ndi kuchuluka kwa kutentha komwe kumapangidwira mudziko la mpumulo ndi chitonthozo cha kutentha. Kusinthanitsa kwakukulu kwa amayi kuli kochepa kuposa kwa amuna, pafupifupi 10-15%. Ndiponso, kagayidwe kake kamene kamayambitsa ndi kuchepa ndi matenda ena.
Kukuda kuti awathandize
Zambiri mwa zonse zomwe thupi lathu limagwiritsa ntchito ndizothandizira kutentha kwa thupi nthawi zonse. Ndipo izi ziri kutentha kutentha. Ndipo ngati mumachepetsa kutentha kwa mpweya kufika madigiri 10-15, ndiye kuti kumwa makilogalamu kumawonjezeka kawiri kapena katatu. Ndiyenela kudziŵa komanso kuti kutentha kwa thupi kumatenthedwa makamaka kuchokera ku mafuta okwana 90% (kusiyana kwa zinthu zakuthupi zomwe zimafunikira ndalama zamagulu). Ichi ndi chifukwa chake kugwa ndi chisanu kumabweretsa mafuta ambiri mthupi lathu.
Akatswiri amalangiza kuti aziika m'nyengo yozizira kutentha kwa chipinda sichiri chapamwamba kuposa madigiri 25. Ndiye simudzakwiya kwambiri. Kuyenda mu ozizira kumathandiza kuchotseratu makilogalamu zana mu maminiti 10 okha! Koma pambuyo pa kuyenda koteroko, monga lamulo, nthawi yomweyo amakokera ku firiji. Kotero, thupi limayesera kupanga zomwe zasintha. Koma pano mukhoza kugwiritsa ntchito kanyeng'onoting'ono - kudya zakudya zotentha, koma osati chakudya chambiri: mbatata yosenda, mkaka, msuzi wa khofi wowala, ndi zina zotero.
Njira zamadzi
Kuti mudye zakudya zam'chilimwe, muyenera kudya chakudya ndi zakumwa ozizira. Thupi lidzagwiritsa ntchito mphamvu zambiri kuti ziwatenthe mmimba. Choonadi ndi chaching'ono: Pofuna kuyatsa galasi imodzi ndi madigiri 10, kokha 0,2 kcal amafunika. Koma kuyambira m'chilimwe timamwa madzi ambiri, mpaka malita awiri pa tsiku, zimatenga pafupifupi makilogalamu 200. Madzi omwewo akhoza kupangitsa thupi kuti liwononge makilogalamu osati mkati, komanso kunja. Mwachitsanzo, chikhomo mumasambira. Popeza madzi ndi ofunda kuposa kutentha kwa mpweya, pamene mukusambira mumataya kambirimbiri monga momwe mukuyenda. Ngakhale pambuyo pa theka la ora la kusamba kansalu mumataya pafupifupi 200kcal.
Kusuntha kosavuta
Kuwonjezera pa nyengo, njira yochepera thupi imakhudzidwa ndi magalimoto. Ngakhalenso zovuta zosafunikira kwenikweni za minofu kapena zowerengetsera zawo kuti zisunge malo alionse zimapangitsa kuti ndalama zizikhala bwino. Kungokhala pansi, timataya pafupifupi kcal 30 pa ora. Ndipo ngati mumagula kapena kumeta, mungathenso kutaya makilogalamu 100 - chifukwa mapewa ndi manja akugwedeza, zala zikuyenda, wopepuka zimakhala zovuta kuti akhalebe olimba.
Zochitika za tsiku ndi tsiku zomwe zimatithandiza kulemera
- Kuyeretsa panyumba. Ndikofunika kuyeretsa, chifukwa simungathe kuyeretsa nyumbayo basi, koma mutha kuchotsa makilomita mazana angapo. Ngakhalenso zofala kwambiri: kupukutira fumbi, kupukuta pansi, kupukuta zinthu, kusamba, kutsuka mbale kapena mawindo kumathandiza kuwotcha pafupifupi makilogalamu mazana atatu.
- Zogula ndizochita zomwe atsikana ambiri amakonda, zomwe zingabweretse madalitso ambiri. Kuti muwotche kwambiri makilogalamu, ndi bwino kupita kugula mu hypermarket yaikulu. Kwa ola limodzi mudzataya 250 kcal. Ndipo kupatula apo, iye akhoza kudzigulira yekha chinachake chatsopano.
- Ana ndi ziweto zimatenga makilogalamu ambiri kuchokera kwa inu. Ngati muli ndi kamba kapena galu, musewewere nawo, osati kunyumba, komanso mumsewu. Mukamapitabe patsogolo, thupi lanu limakhala ndi mphamvu zambiri. Othaka kuyenda kuyenda ndi galu pamsewu akhoza kwathunthu m'malo ulendo kupita ku masewera olimbitsa thupi ndi vypotratite mpaka 400 kcal. Ngati muli ndi ana, ndiye kuti mukuyenda limodzi mukhoza kutentha makilogalamu ambiri. Mwachitsanzo, ngati mufuna kuphunzitsa mwana wanu kukwera njinga, kusewera mpira kapena kuchita masewera olimbitsa thupi.
- Munda wa kumunda Ndikuganiza kuti mkazi aliyense yemwe ali ndi tinthu tating'onoting'ono tomwe amadziwa bwino ndikumva kulimbika kwake kulimbana nawo. Kukangana ndi zomera zokongoletsa ndi maluwa zimatenga mphamvu pang'ono (mpaka 350 kcal pa ora). Ndipo ngati munda uli waukulu, ndiye kuti ndifunikira kuti uzigwira ntchito tsiku lililonse. Amene amathera nthawi yochuluka pa malo awo, akuwasamalira, masiku angapo akhoza kutaya makilogalamu imodzi.
- Kupumula. Sikuti anthu onse amatha kuchotsa ma calories owonjezera. Apa chirichonse chidzadalira pa inu ndi chikhalidwe chanu. Ena a ife timakonda kupumula mokwanira, ndipo ena amakonda kukhala chete ndi kukonzanso kwathunthu. Ena akhoza kukhala nthawi yayitali pa gombe pansi pa ambulera, pamene ena amayenderera kulowa m'nyanja ndikuyenda maulendo osiyanasiyana. Koma ngakhale simukukangana kwambiri, kuchokera ku makina mazana angapo omwe mungathe kuchotsa. Komabe, ngati mukufunadi kukhala ndi mawonekedwe abwino nthawi zina, nthawi zambiri muzikhala ndi chidwi ndi zomwe zikuchitika pozungulira inu.
- Office. Ochepa a ife timangokhala pamalo amodzi tsiku lonse. Ngakhale mutakhala ndi ofesi. Mwinamwake, ngakhale popanda kuzindikira, mukusuntha kuposa kunyumba masiku akudza. Mwachitsanzo, kangapo pa ora mumadzuka kuchokera pa mpando kuti mutambasule miyendo yanu, mumayenda, kukwera masitepe, kudzipangira tiyi, kudya ndi takadale. Ngakhale mutakhala patebulo, mumapanga kayendedwe kambiri, kuyesera kupeza malo abwino. Kotero, kwa tsiku la ntchito ya ofesi mungathe kuchotsa 300kcal, pamene simukuchita kanthu makamaka.
Zosangalatsa zabwino
Kutentha makilogalamu kungakhale kosavuta, koma zinthu zabwino kwambiri. Mwachitsanzo, pokambirana ndi mphindi zisanu pa foni, mumataya 20 kcal. Ndipo ngati mutakambirana, muonjezereni chiwerengero cha khumi ndi chiwerengerocho. Ngati mukufuna kuimba kapena kusewera pa chida choimbira, chitani nthawi zonse. Mphindi makumi anayi a zochitikazi zingakuthandizeni kuchotsa makilogalamu 100. Chilengedwe chidzakhalanso ndi zotsatira zabwino pa kutaya kwa makilogalamu.
Ndi kumpsompsonana ndi kugonana, mukhoza kutentha makilogalamu 30 mpaka 150 pa ora. Komabe, zowawa zomwe zimatha kuwonera kanema, kuwerenga buku, kuzindikira chikondi. Madzi ochulukira kumaso, kufulumira kwa kupsinjika kwa mtima, nthawi zina ngakhale misozi m'maso - zonsezi ndi zizindikiro za kuchepa kwa zinthu m'thupi mwathu. Zochitika zokhudzana ndi mtima zingathe kufulumizitsa ndi 5-10%. Ndicho chifukwa chake ambiri amayamba kuchepetsa kulemera, pamene amayamba kukondana kapena kusudzulana, amavutika maganizo.
Tikukhumba inu, atsikana okondedwa, kuti mu moyo mwanu pakhoza kukhala ndi maganizo abwino omwe angakhudze chifaniziro chanu ndikumupangitsa kukhala wochepa. Koma ngati izi sizikukwanira kwa iwe, ndiye kuchotseratu makilogalamu owonjezera mu njira zosavuta, koma zothandiza. Mwachitsanzo, yendani pafupi ndi banja lanu, kuyeretsani m'nyumba nthawi zambiri, mutengere nthawi mu chilengedwe, kukoka, kuvina, kupita kukagula, ndi zina zotero. Ndi chithandizo cha zochitika zonsezi za tsiku ndi tsiku, mukhoza kutentha makilogalamu ambiri ndikupeza zosangalatsa zambiri.