Vuto laumunthu wamwamuna limapezeka nthawi zambiri kuposa kukwanira kwazimayi. Anyamata amaphunzitsa mwakhama, idyani theka la firiji pokhapokha mutakhala bwino. Kodi nsomba ndi ziti? Kodi mwamsanga bwanji kulemera kwa mnyamata ndi osati mafuta? Timapereka chitsogozo chathunthu cha zochitika zothandiza kuti tipeze kulemera kwa thupi kuyambira pachiyambi.
N'chifukwa chiyani minofu ikukula? Zifukwa za kuchepa kwa munthu
Musanayambe kuthetsa vutoli, fufuzani. Monga momwe ophunzitsira ogwira ntchito m'zipatala amasonyezera, kulakwitsa kwakukulu komwe kumalepheretsa kuitanitsa minofu yoyenera ndi zakudya zolakwika. Kuti mudziwe zambiri za zakudya zowonjezera kuti mukhale bwino, mudzapeza zambiri pansipa. Cholakwika chotsatira chachikulu - palibe chizoloŵezi cha tsiku ndi tsiku, kusowa tulo. Ndipo chofunikira kwambiri, izo zimachokera, matenda osiyanasiyana. Amayi awiri (2) mwa khumi (10) alionse ndipo samadziwa kuti ali ndi mavuto ndi matenda a endocrine, ntchito ya chiwindi kapena m'mimba, yomwe imafalitsa chakudya chodyedwa. Ngati muli woonda kwambiri komanso mutagwiritsidwa ntchito "kwa awiri" musamatulutse malowa - funsani wodwalayo ndikuyesa. Mwinamwake inu munagwera mwa anyamata awa? Zina mwa zifukwa zowopsya, wina sayenera kulephera kudziwa zomwe zimapangidwira ndi mtundu wa thupi - ectomorph. Uthenga wabwino: mavuto onse athetsedwa! Ndipo tsopano ife tidzakhala pa mfundo iliyonse mwatsatanetsatane ...
Kuthamanga mofulumira kwambiri: chirichonse chokhudzana ndi zakudya za minofu kukula
Kodi mungakonzekere bwanji chakudya komanso mwamsanga mutenge munthu? Gawo loyamba: lingaliro loyenera la chakudya chabwino ndi chamoyo. Mwa kudya tsiku ndi tsiku poto la mbatata yokazinga ndi nyama, kulemera kwake sikungakhale kovuta, kapena mafuta amawoneka mmalo mwa minofu yofunidwa. Ndikofunika kumvetsetsa kuti kuwonjezeka kwa minofu ya thupi kumabwera kuchokera ku chiwerengero choyenera cha mapuloteni, mafuta ndi zakudya. Panthaŵi imodzimodziyo, odyetsa zakudya ndi ophunzitsa amalangizidwa kuti azikhala patebulo nthawi imodzi tsiku lililonse kuti athetse mphamvu ya thupi m'thupi. Lembani mlingo woyenera wa zakudya zokha ndizosavuta. Pali njira zowonetsera makilogalamu a tsiku ndi tsiku omwe amadya, kuwerengera BJU ndi malemba ena a chiŵerengero cha mapuloteni kukhala mafuta ndi chakudya, kuti thupi liwonjezere.
Kuwerengera kalori
Zolakwika zochepa mu kuwerengera kalori zimaperekedwa ndi Harris-Benedict njira, kumene muyenera kusinthanitsa kulemera, kutalika ndi zaka, ndi kuwonjezera masamu onse osavuta.
66 + (13.7 x kulemera) + (5 x kutalika) - (6.8 x zaka) = chiwerengero cha makilogalamu kuti akhalebe ndi thanzi labwino komanso ntchito yoyenera ya thupi.
Kunenepa timalowetsa mu kilograms, ndi kukula - mu masentimita. Zaka zikuwonetsa zaka zenizeni, zodzaza.
Tiyerekeze kuti muli 185 masentimita olemera makilogalamu 65 ali ndi zaka 22. Timapeza: 66+ (13.7 * 65) + (5 * 185) - (6.8 * 22) = 66 + 890.5 + 925-149.6 = 1731.9 kcal / tsiku
Tsopano, chiwerengerocho - 1731.9 chinawonjezeka ndi chiŵerengero cha ntchito yanu ya tsiku ndi tsiku:
- Waulesi, ndi tsiku louluka mumasewera masewera a pakompyuta - 1,2
- Nthawi zingapo mu masiku asanu ndi awiri mumapanga makina osindikizira - 1.3
- Mumathera masiku 3-5 pa sabata - 1.5
- Kuwotcha mopanda phokoso pa zolimbitsa thupi ndi zolemera kapena kuthamanga mtunda wautali 24/7 - 1.7-1.9
Tiyerekeze kuti chikhalidwe chathu chimagwiritsidwa ntchito nthawi zonse, timapepuka ndikupumphira makina - timatenga coefficient ya 1.3 ndikuchulukitsa ndi kalori.
1731,9 * 1,3 = 2251,47 kcal - kudya zakudya zambiri patsiku, simungateteze, mumakula. Koma cholinga chathu n'chosiyana kwambiri.
Pofuna kulemera kwa mnyamata woonda, muyenera kuwonjezera makilogalamu omwe amadya patsiku ndi 1.5-2 nthawi, koma malinga ndi zida za zakudya zabwino. Izi zikutanthauza kuti tsopano chakudya chodyetsedwa tsiku ndi tsiku: 65-70% mapuloteni, mafuta 10-15%, chakudya cha 20-25%. Ngati munthuyo ndi woonda kwambiri, ndipo nthitiyo imapyola mu T-shirt, ndiye kuti timapanga chakudya cha 60-65%, mafutawo sasintha, mapuloteni ali 25-30%.
Pamene phindu loyamba la kulemera liwonekera, kuchepetsa zakudya zambiri za caloriki kuti calorie yathunthu, poganizira zochitika zogonana zikuposa 20-30%. Zoona, ndi za 800-1200 kcal kuchokera pamwamba, kuposa momwe ziyenera kukhalira. Bukuli likukhudza kukonzekera zakudya ndi kusokoneza bJU kuno .
Zimene mungadye kuti mulemere
Zopatsa 100% zothandiza ndi zowonjezera zachilengedwe:
- Mtedza ndi mtedza (osati mchere, wopanda zokometsera)
- Mtedza wa pine
- Pasitala "Nutella"
- Mbatata ngati mavitamini osenda, "yunifolomu" (yokazinga siwothandiza chifukwa cha kuchuluka kwa mafuta, simungathe kusunga chizoloŵezi cha tsiku ndi tsiku cha BJU, kukhala pa zakudya zokazinga)
- Mbewu ndi pasitala
- Nkhumba ndi ng'ombe, zomwe zimakhala ndi mafuta
- Mkaka wamafuta: kirimu wowawasa 25-30%, kefir ndi yazhenka 4-5%, yoghurts, batala, mafuta a kanyumba tchizi
- Kuchotsa
- Mafuta a azitona
- Chokoleti chakuda chakuda
- Mkaka panyumba
Ndi zina zochepa za moyo, zomwe zikuthandiza mwamsanga kupeza munthu wina:
- Musamamwe chakudya ndipo musamwe mowa musanadye chakudya kwa theka la ora - mulole m'mimba mupeze chakudya chochuluka
- Ikani madzi ndi mkaka. Pamene mukufuna kumwa, yesetsani mkaka mmalo mwa madzi
- Osakaniza zinthu zopitirira 3 mu mbale imodzi: phalaji ndi nyama ndi phwetekere - zabwino, mbatata ndi nkhuku, bowa, tchizi ndi saladi "Olivier" - yovulaza.
- Imwani khofi ndi mkaka kapena kirimu
Pali chofunika kwambiri musanaphunzire!
Inde, inde, anthu ambiri amanyalanyaza mfundoyi ndipo sawoneka bwino, kenaka amafufuza pa intaneti, cholakwika: Kodi angapeze bwanji munthu? Ndilo choyenera, popanda zifukwa, kudya gawo la phala ndi nyama kwa ola limodzi kapena awiri musanayambe maphunziro pa masewera olimbitsa thupi. Ndi mafuta a kukula kwa minofu ndi mphamvu. Tangoganizirani kuti m'mimba muli sitima yamadzi. Kodi mungapite patali 5 malita a mafuta?
Chikoka cha kugona ndi zochitika tsiku ndi tsiku pa kuwonjezeka kwa minofu ya thupi
Kodi pali mgwirizano pakati pa kugona ndi phindu lolemera? Komabe ndi chiyani! Akatswiri a sayansi akhala atapeza kuti anthu amatha kugona. Choncho, ochita masewera olimbitsa thupi amakhala ndi ndondomeko yovuta ndikugona maola ochepera 8 ndi kufuula pa 22:00. Ndi nthawi yochokera 21-23: 00 mpaka 7-9: 00 yomwe imathandiza kwambiri kubwezeretsa thupi, kugwira bwino ntchito ndi kuchira bwino pambuyo pa maphunziro. Chizoloŵezi cha tsiku ndi tsiku ndi chofunikira kuti nthawi yogawa bwino, kudya masewera ndi zosangalatsa zisamalire bwino. Poyesera kuti mukhale bwino, simuyenera kuswa chakudya ndikudya chakudya cham'mawa / chakudya chamadzulo / chakudya chamadzulo, mwinamwake kuyesayesa sikudzayenda bwino.
Kodi mungatani kuti mukhale wolemera ngati muli ectomorph?
Mtundu wapadera wa amuna oonda ndi ectomorph. Izi zikuphatikizapo Bruce Lee, omwe mungathe kuphunzitsa thupi lanu pamatomu aumunthu "Timaphunzira minofu." Ectomorphs alibe mafuta, oonda thupi ndi ofepa mafupa, palibe minofu - kumvetsetsa kwa ma acne. Koma ichi si chigamulo. Kwa ectomorphs, chakudya chokwanira sikokwanira. Kuti mukhale wolemetsa, mumayenera kutenga ochita masewera olimbitsa thupi, masewera a masewera a calorie, yisiti ya brewer, brutalin. Pitani ku zokambirana ndi wophunzitsi wapamwamba ndikuwapempha kuti apange dongosolo la zakudya ndi zakudya zowonjezera.
Kuphunzitsa kwa amuna oonda
Kutenga chitsulo ndiko kuyitana kwanu. Ectomorphs amatsutsana ndi ma cardio-opera, chifukwa amayaka mafuta. Zozungulira zimayenda pafupi ndi oyimilira - thupi lopweteka liri okonzeka. Lamulo lochepa: pangani 1 makilogalamu a kulemera - kuonjezera chiwerengero cha kubwereza ndi 10 kapena kulemera kwa 2 kg. Khungu likhoza kugwira ntchito ndi kulemera kochepa kwa sabata limodzi, mwinamwake padzakhala mpumulo, koma popanda kukula kwa minofu. Pulogalamu yophunzitsa kulemera kwake imaphatikizapo masewero olimbitsa thupi ophweka, ophana, mafilimu, masewera olimbitsa thupi. Tayang'anani pa chithunzi: iye akhoza!
Kusonkhanitsa kulemera kwa mnyamata woonda ndi ntchito yolimbika komanso kudzipanganso thupi lanu. Ngati simunakonzedwe kumanganso malingaliro anu ndi zizoloŵezi zanu, khalani ofooka ndikupitirizabe kudandaula za mabala olakwika. Ndipo pa nthawi ino, anyamata okongola okhala ndi mpumulo wamisala amabweretsa madandaulo ambiri kuchokera kwa atsikana ... Chosankha ndi chanu!