Nchifukwa chiyani izi zonse? Inde kuti palibe wina, kumbukirani, palibe amene amadziwa thupi lanu bwino kuposa inu nokha. Kotero, ngati mwaganiza mozama kudzisamalira nokha, ndiye ... ziri kwa inu kuti mudzipange nokha! Ndiwe amene muyenera kupeza, kulemba ndi kuwerengera malamulo atsopano a moyo. Kodi mungatani kuti muchepetse thupi lopanda kulemera popanda ophunzitsa komanso odyetsa zakudya ?
Kumayambira pati?
Choyamba, muyenera kudzivomereza nokha kuti mumadya ndi chiyani. Koma osati konse kuti muyambe kudzizunza nokha ndikumva chisoni. Ngati simungathe kukhala ndi tsiku popanda nyama, chakudya cha kefir-kabichi chidzakupangitsani kukhumudwa. Ndipo ngati chidutswa cha keke chimakubweretsani kukhala ndi makhalidwe abwino / zakuthupi / zamaganizo ndi mitundu yonse ya zokondweretsa, ndiye ... iyenso ikhale yotsalira. Zomwe zingakhale zolimbikitsa pa nthawi yoyamba yopatukana ndi kilogalamu yowonjezera. Chachiwiri, yesetsani kudzifufuza moona mtima kuti mutha kuchita masewero olimbitsa thupi komanso zinthu zomwe mutatha kuzidziwikirako nokha ndi "zathu", komanso kuti musayambe kudzipatula nokha. Chachitatu, ingodzipangirani nokha kuti ndi nthawi yoyamba, ndipo tsatirani pencil, calculator ndi pepala.
Choyamba, tiyeni tione kuchuluka kwa matupi anu oyenera, malinga ndi msinkhu ndi msinkhu. Onjezani 300 kcal patsiku pa yankho lililonse kuyankha mafunso otsatirawa. Kodi mumapita ku masewera olimbitsa thupi / phokoso / kuvina katatu pamlungu? Kodi mumagwira ntchito makamaka kuima kapena kusuntha? Kotero, ndaphunzira kuti thupi lanu likufunika kuchuluka kotani tsiku lililonse. Muyenera kuzidya! Apo ayi, kutaya thupi kudzadzaza ndi thanzi. Dziwitseni nokha: pamene mukuwotcha makilogalamu okwana ma telo 7,000 kcal. Tiyerekeze kuti simudya kalikonse masiku 3-4, mumamwa madzi amodzi ndikugwira ntchito mwachizolowezi ... Iwo omwe adakonzekera kupha thupi lawo amadziwa kuti kulemera kwake ndi 3-5 makilogalamu. Ngati tikulingalira kuti "kuchotsa thupi" mwachisawawa kunkachitika pokhapokha podula minofu ya adipose, ndiye kuti mumagwiritsa ntchito kuyambira 21,000 mpaka 40,000 (/) kcal. Kuti muchite izi, mungafunike kuthamanga makilomita 30 tsiku ndi tsiku! Kodi wataya chiyani? Zakudya zambiri zimasungidwa mu minofu ndi chiwindi, madzi omwe amachokera chifukwa cha zomanga thupi, ndi mapuloteni (omwe amachititsa kuti minofu yanu ikhale yokongola komanso mawonekedwe okongola, komabe ali ndi udindo wa "moto wamoto," chifukwa mtima, ngati mwadzidzidzi munaiwala, komanso minofu). Kwenikweni, kuchuluka kwa mafuta odzozedwanso nthawi imodzi ndi kochepa kwambiri - 700-800 magalamu okha. Kodi ndikufunika kufotokoza kuti zowonongeka kotereku ndizoopsa pa thanzi lanu? Zonsezi, tidzafotokoza!
Mwa kukana thupi mu chakudya, iwe umachichotsa icho ndi chakudya chofunika kwambiri. Zakudya zabwino, choyamba, zimafunika kwa maselo a ubongo. Ndipo ngati palibe chakudya chokhala ndi makapu, ndiye kuti poyamba zimapezeka (glycogen kuchokera ku minofu, chiwindi). Ndiye mapuloteni ndi mafuta amagwiritsidwa ntchito - pogwiritsira ntchito makompyuta aatali kwambiri a mankhwala, thupi limatembenuka kukhala makapu. Mwa kuyankhula kwina, mphamvu yonse ya metabolism panthawi ya njala ikugwedezeka. Choncho kutopa, kukwiya, kuwonjezereka kwa matenda aakulu ... Komanso, maselo olemera ali ndi zinsinsi zawo zambiri. Ali ndi chikumbutso cha njala, ndiko kuti, amatha kumasula mahomoni omwe amachititsa chilakolako ndi kulemera kwa mafuta - nthawi zambiri amatchedwa "mau a minofu". Choncho, pambuyo poyesera kwambiri njala, liwu ili likumveka kulira, ndikumva njala ndipo, mofananamo, kusalingana pakati pa zakudya zomwe zimadya komanso zomwe zimakhalapo zimapereka ndalama zambiri. Mu mau, tikuyembekeza kuti takutsimikizirani. Inu mudzadya. Ndipo tsopano, tiyeni tisankhe chomwe chiri!
Kwaokha kwa katswiri wa zamaphunziro
Amamenyedwa mau okhudza zakudya zabwino, msuzi wokakamiza, magalasi asanu ndi atatu a madzi tsiku ndi malamulo ena a odyetsa zakudya, sitidzabwereza. Ziri bwino ngati tsiku loyera: mukufuna kukhala ochepa komanso oyenera - chakudya chanu chiyenera kukhala cholondola. Mfundo yofunika kwambiri: Zakudya zanu ziyenera kukhala zosiyana ndi zomwe mumakonda. Palibe zopanga zatsopano, mankhwala osakongola ndi kuyesera kwa zakudya! Zing'onozing'ono zokhazokha mu zakudya ndi zolemba zambiri.
Kuti tikhale ophweka, timayambitsa:
- zizindikiro zachilendo (ngakhale ngati mwadzidzidzi zolemba zanu zikugwera m'manja mwa wina, sizikawoneka kuti iye angaganizire zomwe zili pangozi, popanda kuthandizidwa ndi woyimvetsa bwino);
- lingaliro la gawo ndilo mlingo waukulu wa chakudya chodyerera. Ndikofunikira kotero kuti mutha kuchita popanda kuyeza nthawi zonse zamagetsi ndikuwerengera kalori zakudya. Gwirizanitsani, onse awiri amatembenuza zakudya zonse kukhala zowawa.
Njira yolumikizana
Kotero, ndi kukula kwa magawo kutulutsidwa? Tsopano chinthu chachikulu ndi momwe mungagwiritsire ntchito "magawo "wa m'magulu anu a tsiku ndi tsiku. Monga mukukondera, simungathe kudula zakudya monga momwe mukufunira, mukudziwa kale. Pali chizoloŵezi cha mapuloteni ndi zakudya, zomwe muyenera kuzidya, mosasamala kanthu momwe mumataya thupi mwamsanga, simukufuna! Ndipo chiwerengero cha mapuloteni oyenerera chimadalira mtundu wa chakudya. Kuwongolera kungatheke kokha ndi zinthu pansi pa kalata "I". Inde, ngati mphamvuyo ndi yokwanira ... Tsopano muli ndi deta yonse kuti mudzipangire chakudya chochepa kwa sabata. Zonse zomwe "I" zimachokera kumapeto kwa sabata, kuti mukhale ndi chakudya chokoma! Ndipo: Zowonongeka zilizonse zimayamba kuyambira Loweruka, osati kuyambira Lolemba. Lembani mtengo, pitani ku msika / kugulitsa. Nyama ikhoza kuphikidwa tsiku lotsatira. Ndipo kumbukirani: zakudya zanu - osati chifukwa choiwala za zophikira zosangalatsa!
Mfundo yapadera kwa osusuka
Momwe mungakhalire, ngati menyu imene mumajambula imakhala yochepa kwambiri, chifukwa mumakonda kukhala okhutira, komwe kuli chakudya chochuluka? Moona, njira iyi ndi yotheka. Ndipo mu ichi palibe chowopsya! Kuti musinthe zosangalatsa zanu, mumasowa mwezi umodzi ... Kodi simukumva ngati mkaidi wa Auschwitz? Kenaka yesani malingaliro athu onse ... ndendende mosiyana. Choyamba yesani kujambula zonse zomwe mumadya kwa sabata, mwa mawonekedwe ndi zizindikiro (osadzikana nokha). Onetsetsani kuti ndi zinthu ziti zomwe sizikuyenda bwino, ndipo yesetsani kuzichepetsa pang'onopang'ono. Yang'anani mwatcheru ku chinthu "I": ntchito yanu ndi kuchepetsa "kalata yomaliza ya zilembo" mu zakudya zanu mpaka osachepera. Ngati ndi kosavuta kuti muwerenge pulogalamu ya kalori, choyamba muyenera kuchepetsa ndi 500 kcal patsiku. Mwadzidzidzi, njala imeneyi ingakhale yosavuta ndi tiyi ya zipatso / masamba, ndiwo zamasamba ndi zina zotero.
Iwemwini mphunzitsi
Inde, mungapeze zifukwa chimodzi ndi zifukwa imodzi zodzipangitsa kuti musasewere masewera. Swam - tikudziwa. Kotero ife sitikukakamizani inu. Kuwonjezera apo, ndikulimbikitseni kwambiri: musayambe kuphunzitsa mwamphamvu kulemera, ngati simunachitepo. Komanso, ngati simungathe kudzitamandira ndi mawonekedwe abwino kwambiri (kuyesa omalizira omwe amaperekedwa kuti azisinthana, kusambira kapena kugwa kwa mphindi 30 popanda kuima - amayi oyenerera sangakwanitse), kuphunzitsa kopindulitsa ndi koopsa! Makamaka ngati mutha kale zaka 35. Kuti muyambe kuchita masewera olimbitsa thupi, kapena kuti, kubwezeretsani mawonekedwe anu akuyenera kwa miyezi 3-4, kuti muzolowere thupi lanulo. Ndipo pokhapokha mukhoza kupita ku maphunziro, zomwe zingakuthandizeni kufotokozera munthu wina, kuchotsa zowonongeka m'malo ena a thupi. Kupatulapo? Inde, n'zotheka, koma pokhapokha kuyang'aniridwa ndi mphunzitsi wapamwamba!
Yambani ndi zosavuta: mkati mwa miyezi itatu yotsatira muyenera kupitako pang'onopang'ono mphindi 30 zapakhomo (kapena maola atatu pa sabata). Izi ndizofunikira, mwazinthu zina, zomwe bungwe la World Health Organization linalimbikitsa kuti ntchito yabwino ya mtima ikhale yabwino. Ndipo mukuyenera kuyandikira pang'ono pang'onopang'ono, kuyambira masiku asanu ndi atatu mpaka 10 mphindi zolimbitsa thupi tsiku. Mmene "kukhutira" komwe mungagwiritsire ntchito nokha ndikumatha ... kulankhula mukalasi. Ngati kupuma kukhalabe ndi zokwanira, ndiye kuti katundu wa mtima ndi waukulu kwambiri. Kuwonekeratu kuti ndi kosavuta: ngati palibe kampani yophunzitsira, tenga mutu wa mutu, mwachitsanzo, kupotoza zitsulo, kulankhula pa mafoni (mkati mwa makanema akukambirana ndi otchipa). Ndipo ngati mwachibadwa simuli azing'ono, imbani limodzi ndi wosewera mpira! Mukuganiza kuti simungathe kuyankhula, kuchepetsa, koma musafupikitse nthawi yophunzitsira ndipo musaimire: simungathe kuthamanga, kuyenda mofulumira, kutopa kuvina hip-hop, "kusintha ndemanga" ndi pang'onopang'ono waltz. Kodi mukufuna kuyamba mwamsanga kupanga chithunzi, ngati wosema, kupanga mafomu? Ndiye kumbukirani: ntchito yoyamba yamphamvu imapanga mphindi imodzi yokha. Musamapemphere thukuta ndi kukhumudwa panthawi yomwe mukuchita, komanso mumamva kupweteka m'maganizo ndi minofu m'mawa mwake. Chikhalidwe cha chitonthozo chimatsimikiziranso kuti simungataye thanzi pambuyo pa maphunziro angapo oyambirira!
Malangizo onse a masukulu akuluakulu a oyamba kumene masewera amatha kugwira ntchito moyang'aniridwa ndi mphunzitsi. Mwamtheradi palibe nthawi? Palibe malo omwe angayendetseko (palibe paki imodzi kapena stadium ngakhale zilizonse), malo olimbitsa thupi ali kutali kwambiri, mukukwera mumsasa wa anthu, palibe malo omwe mungapange njinga yamagetsi, ndipo palibe ndalama za tepi yamtengo wapatali? Ndizosatheka! Ndiye inu mukhoza kupita mwanjira ina, pamene ... mosamala kuwerengera sitepe iliyonse. Kwa ichi mudzafunika pedometer! Chinyengo chimenechi chimawerengera masitepe, ndipo ngakhale ma calories anatenthedwa ndi kuchuluka kwa mafuta. N'zotheka kuti pamene mukufulumira kuchoka ku khitchini ndikupita ku nyumba yosungirako ana, mukuyenda galu ndikuyenda pakati pa ofesi, mumakhala ndi katundu wabwino. Tsopano tikudziwa momwe tingatetezere kulemera kwa thupi popanda kuvulaza.