Ndili ndi zaka, thupi lathu limasintha - osati labwino, - koma zokonda chakudya nthawi zambiri zimakhala zofanana. Chifukwa chake, timapeza mapaundi owonjezera ndipo sitimvetsa chifukwa chake.
Ndipotu, m'badwo uliwonse uli ndi zakudya zake. Ndipo, izi sizigwira ntchito kwa iwo omwe akufuna kutaya mapaundi owonjezera. Kuti mukhale ndi chiwerengero chochepa mpaka mutakalamba, muyenera kuyesa kudya zakudya zochepa.
Nthawi ya 30
Pa msinkhu uwu kuti muchepetse kulemera mumangodula mtolo wanu wa tsiku ndi tsiku ndi makilomita 500 okha kuti mupange sabata la kilogalamu imodzi. Chifukwa chakuti mlingo wa tsiku ndi tsiku wa mkazi ndi 2000 kcal, uyenera kuwerengera 1500 okha. Ngakhale kuti chizoloŵezi ndi chinthu chodziwika bwino, mwinamwake mumadziwa nokha momwe mukuyenera kudya kuti musakhale bwino. Ndizo ndalamazo ndi kuchotsa makilogalamu mazana asanu.
Mwa njira, kusintha kwa thupi sizomwe zimayambitsa "ukalamba" kunenepa kwambiri. Malinga ndi zomwe akatswiri a zachipatala amanena, anthu a mibadwo yosiyana amakhudzidwa ndi zizoloŵezi zosiyanasiyana zoipa.
- Amayi ambiri Mwachitsanzo, amadya "zokoma" pamodzi ndi mwana wawo, - akutero pulofesa wothandizira zakudya pa yunivesite ya Texas Bernadet Lutzon. Sungani nokha kuyesa chirichonse chomwe mwana wanu adya, ndi kuchotsamo nokha mapaundi ambiri.
Chinyengo china ndi kudya pa apulo musanadye chakudya chilichonse. Kafukufuku wa asayansi ochokera ku yunivesite ya Pennsylvania awonetsa kuti izi zimathandiza kutenga kcal 190 peresenti yochepa.
Pakati pa 40
Ndili ndi zaka makumi anayi (40), kuchepa kwa thupi kumayamba kuchepetsedwa, kotero kuchepa kwa nthawi imodzi sikuthetsa. Ndikofunika kupanga kusintha kochepa pa zakudya zanu za tsiku ndi tsiku, monga - kuchepetsa chiwerengero cha makilogalamu ndi 4-5% (pamtundu wa 2000 kcal - 80-100 kcal tsiku). Pa nthawi yomweyo, chiwerengero cha "kulemera kwa thupi" chimakhala chimodzimodzi - makilogalamu 500 osagogoda pang'ono, kutaya magalamu 500 patsiku.
Pofuna kuchepetsa kusokonezeka, poyamba yesani kuthira madzi ndi timadziti ndi tiyi kapena tiyi tomwe sitimapanga. Izi zimangotsala 100-150 kcal kugogoda. Kenaka yesetsani kudumpha "zakudya zopsereza" pakati pa chakudya chachikulu - zotsatira zake, mudzadya 250-300 kcal.
Chinthu chinanso kwa anthu oposa 40 ndi kufunafuna zinthu zodzikongoletsera kapena njira ina iliyonse yowonongeka ndi nkhawa. Kaŵirikaŵiri "mitsempha" yathu yonse yomwe timadya, chifukwa chake timadzala ndikutopa, timachita mantha kwambiri komanso timadya. Yesetsani kukhazikitsa njira ina - kumeta nsalu kapena kusewera ndi chiweto, mwachitsanzo.
Pakati pa 50
Matenda a metabolism akuyipiraipira. Kotero muyenera kupereka zina mwa magawo 4 peresenti ya makilogalamu tsiku ndi tsiku ndikusiya makilogalamu osachepera 1800 patsiku. Kuchokera kulemera - zofanana "zosapitirira 500".
Kupangitsa kulemera kwa thupi kukhale kosavuta kuthandiza nthawi yowonjezera chakudya chamadzulo ndi zakudya zovuta.
- Mukapereka thupi lanu mwadongosolo ngati chakudya chosayembekezereka, mlingo wa shuga ndi insulini m'magazi zimapitirira kuposa nthawi zonse. Chotsatira chake, ma calories ambiri amaikidwa pansi pa khungu ngati mafuta, - akuti Deborah Cleg, wogwira ntchito ku Center for Obesity Studies ku Cincinnati.
Chinthu chinanso ndi kuyesa mankhwala a soya. Zokwanira kuti mutenge mkaka wa mkaka ndi gawo la nyama ndi ma soya analog kamodzi pa masiku awiri, ndipo mapaundi amatha pang'onopang'ono, koma ndithudi.