Azimayi ochuluka kwambiri atakwanitsa zaka makumi anayi amayamba kulemera kolemetsa, ngakhale atakhala ndi chakudya chokwanira. Alipo omwe ayamba kuchita mantha, amasankha kupita ku njala, yomwe imatsutsana kwambiri ndi kusamba kwa thupi kapena kutsogolo kwake. Ndipo ambiri amazunzidwa ndi funso: momwe angatetezere kulemera bwino pambuyo pa 40?
Kodi mungatani kuti mutaya thupi pambuyo pa zaka 40?
- Kuti muchepetse kulemera, muyenera kuchita khama kwambiri. Maphunziro apamwamba ndi ntchito yaikulu.
- Choyamba, kwa masabata 1-2 ndiyenera kusunga diary chakudya. Lembani zakudya zonse, kuphatikizapo "tiyi ndi khofi." Izi zingathandize kuzindikira mavuto enieni a zakudya.
- Zakudya zamtundu wa caloric ziyenera kuchepetsedwa kwinakwake 1200-15000 kcal tsiku, koma popanda kugwiritsa ntchito zakudya. Ndi zochuluka bwanji zomwe angafunike thupi linalake, angathe kuuza osowa zakudya kapena kuwerengera mwa njira inayake, yomwe imapangidwa ndi akatswiri. Ndondomeko yosavuta kwambiri - kulemera kwanu kukuchulukitsidwa ndi makilogalamu 22, ndi kulemera kwake - makilogalamu 500-700 amachotsedwera kuchokera ku chiwerengero ichi.
- Gawo lalikulu la chakudya liyenera kudyedwa m'mawa, ndipo chakudya chamadzulo chikhale chowala osati pasanafike 6 koloko masana.
- Mukhoza kuchita sabata limodzi tsiku limodzi.
- Kawirikawiri amadya mikate ndi mikate, yomwe ili ndi shuga ndi mafuta ambiri.
- Koma nsomba ziyenera kudyedwa mobwerezabwereza, chifukwa zimakhala zowonongeka komanso zothandiza kwambiri pamtima mafuta omega-3.
- Kugwiritsa ntchito mafuta sikuyenera kukhala 30 peresenti ya chakudya chonse cha kalori.
- Ndikofunikira kwambiri kudya mapuloteni oyenera (1 g pa 1 kg wolemera). Popanda nyama ndi kotheka kuthetsa, koma ngati kuli kovuta, mungadye kamodzi pa tsiku.
- Kumapeto kwa nthawiyi, muyenera kudziwa kuchuluka kwa chakudya tsiku likubwera, momwe kadzutsa, chakudya chamadzulo ndi chakudya chamadzulo chikupita.
- Ndi bwino kuyesa kukhala woona mtima ndipo simukusowa chakudya.
- Chinthu chachiwiri ndizo zizoloŵezi zabwino kwambiri. Kuwonjezera apo, m'pofunikira kuzindikira muzinthu za diary zomwe sizikugwirizana ndi thanzi labwino ndikutsogolera mafuta okhwima, sausages, mafuta a tchizi, marinades, mankhwala osuta, maswiti, mikate, mipukutu.
- Muyenera kuyamba ndi mfundo yakuti kudya kamodzi kokha kumabweretsanso thanzi, mwachitsanzo, chakudya chamadzulo. Tangoganizirani za mbatata yokazinga ndi zokometsera. Ndibwino kuphika mbatata popanda mafuta mu zojambulazo, kuwaza ndi katsabola ndi kukonzekera msuzi ku yogurt ndi gawo laling'ono la mpiru. Chokhachokha kapena chophika mu uvuni, chotsani choyamba mkatecrumb.
- Muyenera kudutsa nthawi ndiyeno mutha kugwiritsidwa ntchito kuzinthu zatsopano ndipo pokhapokha nkoyenera kuyamba kuyamba kudula magawo.
- Chitsanzo cha zakudya zowonjezera kulemera ndi chakudya chochepa, ndiko, chakudya 3 ndi zakudya zochepa zokwanira pakati pawo. Zokongoletsa - kukula kwa mpira wa tenisi, nyama kapena nsomba - ndi phukusi la makadi, ndi masamba osakhala wowuma komanso zipatso zosapangidwira siziyenera kukhala zochepa konse.
Kawirikawiri, kusintha koteroko kumathandiza kuchotsa makilogalamu popanda kusokonezeka, kumenyedwa kwa njala, kutsegula masiku.
Zochita zathupi
- Kuti mukhale wolemera kwambiri, mukufunika kuchita masewera olimbitsa thupi. Kawirikawiri akazi amafuna kupewa thupi. Amagwiritsa ntchito zifukwa zosiyana - matenda, kutopa, ndondomeko yolimbikira kwambiri. Koma choonadi chokhwima chimati ngati palibe maphunziro, sitingakonde zotsatira za kunja kwa kulemera. Ngakhale chakudya chodabwitsa kwambiri sichitha kuumitsa minofu, kusintha khungu ndi khungu, ndipo imathandizira kuchepetsa thupi. Koma ngakhale maphunziro ophweka kwambiri amathandiza pa ntchitoyi.
- Mwachidziwikire, chinthu chachikulu - thupi labwino liyenera kukhala, ndiye nthawi idzawonekera. Kungakhale ntchito iliyonse - kusambira, kuyenda kapena kuvina.
- Makamaka kwa omwe amaopa kuvulaza thanzi, Pilates amaphunzitsidwa pansi, callanetics, yoitness yoga kwa oyamba kumene. Zochitikazi sizimapweteketsa m'magulu ndipo zimalimbikitsidwa kwa anthu omwe ali ndi mitsempha yamagulu, ovulala, osteochondrosis. Pa nthawi yomweyo amathandiza kulimbitsa minofu ndikukhala ndi thanzi labwino, choncho ndi bwino kuyesa.
- Tiyenera kumvetsetsa kuti pamene mutaya thupi pambuyo pa zaka 40, palibe njira zofulumira zothetsera zotsatira zomwe mukufuna.
Chinthu chachikulu ndicho kukhala kutali ndi zakudya zovuta, ndipo mochuluka musagwiritse ntchito mapiritsi, zakudya zathanzi.