Kawirikawiri nyimbo yathu yopusa imabweretsa mavuto ndi kunenepa kwambiri. Njira yothetsera izo zikuwoneka zovuta kwambiri. Kusakhala ndi nthawi, kukhudzidwa ndi kusakayikira kudzipatula kumapangitsa anthu kuyesera kuti asachepe kwambiri. Zotsatira zake - kuwonongeka kwa thanzi, kupsinjika maganizo, ndi mapaundi owonjezera omwe amabwera mobwerezabwereza. Zomwe mungachite kuti muchepetse kulemera komanso musamawerenge kachiwiri, ndipo zidzakambidwa pansipa.
Njira zina zothetsera vuto lolemera kwambiri ndizochepa. Koma zoona zake n'zakuti anthu ambiri amagwiritsa ntchito njira yowopsya kuti apeze zotsatira - amalepheretsa kudya chakudya kapena kuchepa. Kodi ndi chotani chomwe chikufunika kuti muchotse kulemera kwakukulu popanda chiopsezo chodzivulaza nokha?
Bwezeretsani kulemera - mwamsanga kapena pang'onopang'ono?
Kupeza zakudya zamtengo wapatali kuti zisawonongeke nthawi zambiri kumatitsimikizira kuti ife "timadyetsa" anthu osiyana siyana omwe amapereka miyoyo yathu mwamsanga kuti tipeze ndalama. Inde, ndikufuna ndikugawaniza mapaundi owonjezera mwamsanga. Ndipo pamene tikumva mawu akuti "kulemera kwa masiku 7-10" - timangopenga ndi chimwemwe. Si choncho? Koma akatswiri a zakudya padziko lonse amalengeza ndi mawu amodzi: kutaya thupi ndioopsa kwambiri pa thanzi komanso ngakhale moyo! Kumbali ina, izi zimakana mwatsatanetsatane njira zowonjezerapo pochotsa kulemera kwakukulu palimodzi. Anthu ambiri amatha kukhumudwa, pozindikira kuti simungathe kulemera mofulumira, koma pang'onopang'ono - sizigwira ntchito. Koma inu mukhoza kuzipangitsa izo kuchitika. Nchiyani chomwe chikufunikira pa izi?
Choyamba, idyani bwino. Osachepera kapena kuposerapo, ndizoyenera. Anthu ena odyetsa mapiri amapanga chakudya chofuna kuchepetsa mafuta. Chifukwa chake, munthu anatayika pafupifupi 80% ya minofu ya minofu ndi 20 peresenti ya masitolo osakaniza a mafuta ochepa. Koma cholinga chake ndi chosiyana - pakuwonongeka kwa mafuta ndi kuteteza minofu. Kutaya kwadzidzidzi kwa minofu m'kanthawi kochepa kungayambitse mavuto odwala. Njira zolakwika zothetsera kunenepa kwambiri zimayambitsa kutaya kwadzidzidzi kwa minofu.
Ambiri mwa iwo omwe amafuna kulemera amatenga kukwaniritsa mkati mwa masabata awiri, omwe ndi ochititsa chidwi, koma amabweretsa mavuto ambiri kuposa abwino. Zochitika zenizeni zomwe zingapezeke panthawi imeneyi zikhoza kuwerengedwa mosavuta. 1 kg ya mafuta thupi ndi ~ 7000 kcal. Izi zikutanthauza kuti kuyaka 1 kg ya mafuta = kuyaka 7000 kcal. 1 kg ya mafuta akhoza kutayika bwino mkati mwa masiku asanu ndi awiri ndi asanu ndi awiri (7-14), malinga ndi moyo ndi zakudya za munthuyo. Mogwirizana ndi detazi, mukhoza kusankha zolinga zomwe zingakwaniritsidwe kwa inu.
Mawu oti "zakudya" kwa anthu ambiri osadziwika amatanthauza njala. Izi ndizolakwika kwambiri! Chakudya ndi, choyamba, zakudya zabwino ndi zathanzi. Oyamba kumene amakhala okhumudwa akazindikira kuti kuti muchepetse thupi, muyenera kudya bwino. Pofuna kuchepetsa kulemera koyenera, muyenera kuonetsetsa kuti mukudya mapuloteni m'magulu anu ndikudya moyenerera tsiku lonse. Mapuloteni ndi ofunikira kuti thupi lanu lilandire zofunikira zowonjezera kukula kwa minofu. Kuwonjezeka kwa minofu ya minofu ndi mafuta oyaka ndi njira yomwe imakulolani kuti mukwaniritse zofuna zanu mwamsanga. Muyenera kudzifunsa funsoli, mungatani kuti mumange minofu ndi kuchepetsa kulemera panthawi yomweyo? Yankho ndi losavuta komanso lomveka bwino. Apa simungathe kuchita popanda maphunziro.
Lingaliro la kuchepetsa kulemera
Mukakhala ndi minofu yambiri, mphamvu yambiri imatha kumasulidwa kwa kanthawi. Izi ndizakuti, mphamvu zowonjezereka, zimatentha kwambiri. Kutsiliza: minofu yambiri yomwe muli nayo, mofulumira kuti mukwaniritse cholinga chomwe mukufuna. Musadabwe pamene mukumva mawu akuti "kuwonjezeka minofu yaikulu." Izi sizikutanthauza kuwonjezeka kwa kulemera kwathunthu kwa thupi. M'malo mwake! Minofu ndi yowala kwambiri kuposa mafuta. Choncho, pamene mafuta a minofu amatengedwa ndi minofu, chiwerengero chonse cholemera chimachepa mofulumira komanso mosakayikira. Minofu yambiri imatanthawuza kupanga mapangidwe a mabiceps ndi ma cubes m'malo osindikizira. Chirichonse chiyenera kukhala chogwirizana ndi mogwirizana ndi kukula kwa chiwerengero cha akazi. Choncho, muzichita masewera olimbitsa thupi (ndipo ayenela kuchita) bwino poyang'aniridwa ndi mphunzitsi wapamwamba.
Kusala kudya kumakulepheretsani kuchepetsa kulemera!
Kwa anthu omwe amasankha kulemera bwino, pali njira imodzi yokha yogawanika ndi mapaundi owonjezera popanda kuwopsa kwa thanzi. Izi ndizo zakudya zoyenera mogwirizana ndi masewera olimbitsa thupi. Mawu akuti mukhoza kuchepetsa kulemera pokhapokha kudziletsa nokha mafuta ndizolakwika 100% za anthu ambiri. Popewera kumwa mafuta, mumayika thupi lanu pansi, chifukwa thupi lanu limagwiritsidwa ntchito nthawi zonse. Kugonjetsa kwawo kwakukulu kumabweretsa zotsatira zosiyana - thupi limayamba kugwira ntchito mwa mafuta kwenikweni zomwe zimalowa mmenemo kuti zitheke chifukwa cha kutayika kwa mafuta otaika. Izi ndizo pamene akunena kuti: "Ndikuyenda bwino m'madzi".
Pamene thupi sililandira mafuta ochuluka kwa kunja, limateteza njira zake zotetezera ndipo thupi limayamba kubala mafuta ochuluka kuchokera ku zakudya zina. Tizilombo toyambitsa zamoyo za thupi ndi malamulo a thermodynamics sitingalole kupanga mafuta ndi kuwotcha. Mafuta, komabe, ndi ofunika kwa anthu. Amapangitsa khungu kukhala lothyoka kwambiri, kulimbikitsa makonzedwe a maselo, ndizo zonyamulira mavitamini osungunuka ndi kuteteza ziwalo zina zofunika.
Mwinamwake mwaganiza kale kuti kudya kwa chakudya pamene mukuyesera kulemera kwake kuyenera kuchepetsedwa. Izi ndichifukwa chakuti chakudya chapamadzi ndizo gwero lalikulu la mphamvu. Cholinga chanu chidzakhala kugwiritsa ntchito zowonjezera zowonjezera mphamvu, m'malo mwa chakudya, kotero kuti kumwa kwawo sikudzakhalanso kochepa.
Kugwirizana ndi malamulowa kudzakuthandizani kukwaniritsa cholinga chanu bwino kwambiri. Tiyeni titenge pang'ono, koma zotsatira zidzakhala zolimba. Zonsezi zidzakupangitsani kuti mukhale bwino. Kulemera kwanu kudzakhala kolimba, mutha kukhala pansi ndi kuyamba, potsiriza, kusangalala ndi moyo, ndipo osakhumudwa, kuima pa mamba. Ngakhale mamba ochuluka pano palibe chochita chilichonse.