Chinthu choyamba chimene chimabwera m'maganizo pamene tilembera za kagayidwe kameneka, ndikulumpha kwambiri. Mzimayi aliyense amadziŵa kuti ngati kusinthana kumeneku kwathyoka, kungasokoneze maonekedwe. Ndipo izo ziridi kwenikweni. Koma tikudziwa kuti zonse ndizokhazikika ndi kutembenuka kwa mphamvu mu thupi la munthu zili zochepa kwambiri. Koma izi ndizofunika kwambiri pa khalidwe labwino ndi kukongola kwa mkazi aliyense ...
Mudzadabwa, koma mphamvu yamagetsi si imene timabadwa nayo. Timakhala ndi "kusintha" kwa zizoloŵezi zathu, moyo wathu ndi khalidwe lathu. Kawirikawiri, timayambitsa. Choncho, tikhoza kuphunzira kuchitapo kanthu kuti thupi likhale lothandizira pamoyo wathu, osati mdani woipitsitsa. Tikhoza kusandulika mphamvu mu thupi lathu moyenera monga momwe zingathere, kotero kuti zimangopindulitsa ndi thanzi, ndi maonekedwe, ndi maganizo onse.
Kutsimikiza kwa kagayidwe ka mphamvu ndi kutembenuka kwa mphamvu mu thupi laumunthu
Pali ziganizo zambiri zovuta za mawu awa, omwe anthu wamba sangamvetsetse bwino ndi kuthawa mofulumira pamutu. Tiyeni tizipanga mosavuta: kagayidwe kamene kagayidwe kamene kamakhala ndi mphamvu ya thupi lanu kutentha makilogalamu kuti akhalebe ndi moyo. Thupi laumunthu limatentha nthawi zonse - ola lililonse, tsiku lirilonse, moyo wonse. Mtengo wa kuyaka uku ukusiyana ndipo kumadalira pa zinthu zingapo. Kodi chimakhudza bwanji kagayidwe ka shuga? Yankho lake ndi losavuta: izi ndi minofu ya minofu. Pamene tili ndi izi, mofulumira ndi kagayidwe ka mphamvu ndi kusintha kwa mphamvu mu thupi, mafuta owonjezera kwambiri amayaka thupi lanu. Minofu imakhala minofu yomwe imapambana "kudyetsa makilogalamu", omwe amagwira ntchito kwa ife maola 24 pa tsiku, masiku asanu ndi awiri pa sabata, masiku 365 pachaka. Mwachidule, minofu yambiri - bwino kuchepa kwa thupi. Kodi kupambana masewera kumveka bwino? Koma sizo zonse.
Zinthu zomwe zimakhudza kagayidwe kake:
- Minofu ya mitsempha: nambala imodzi mwa zinthu zonse zomwe zimakhudza kagayidwe kake, kotero kuwonjezereka kwake sikuyenera kuopedwa.
- Kudyetsa kwafupipafupi: Kutalika pakati pa chakudya, kuchepetsa kutayika kwa mphamvu ndi mphamvu ya kutembenuka kwa mphamvu. Thupi limachepetsa mphamvu ya metabolism kuti isunge mphamvu ngati nthawi pakati pa chakudya ndi yayikulu kwambiri.
- Mndandanda wa ntchito: chinthu chofunikira, koma nthawi zonse chopanda pake panthawi yomwe chiwerengero cha makilogalamu sichigwirizana ndi mphamvu za mphamvu za thupi.
- Mtundu wa zakudya: Zakudyazi ziyenera kukhala zoyenera, zonse zofunika pa zakudya zoyenera, makamaka ngati mafuta. Kudya ndi mafuta ochepa kumakhudza kupanga mahomoni, omwe amachititsa kuti kuchepa kwa thupi ndi kutembenuka kwa mphamvu kukhale kochepa.
- Malamulo a thupi: zoposa 70% za machitidwe a thupi m'thupi la munthu zimadalira madzi. Kuchepa kwa madzi pang'ono kumachepetsa kuchepa kwa chiwerengero cha kagayidwe kameneka ndi 3 peresenti.
- Genetics: chinthu chomwe munthu aliyense amabadwa (zina zimayambitsa msangamsanga, zina zimachedwa pang'onopang'ono.) Chibadwa sichimasintha, komatu izi sizikutanthauza kuti muyenera kusiya manja anu ndikudikirira kulemera kwake kupitirira zana.
- Matenda ena amachititsa kuti matenda a shuga asokonezeke (komanso osati mosiyana, ambiri amakhulupirira). Mwachitsanzo, matenda a shuga, mavuto a chithokomiro akhoza kuthandizira kwambiri mphamvu ya thupi ndi kutembenuka kwa mphamvu mu thupi laumunthu.
- Kupanikizika: kuchepetsa thupi kumachepetsa poonjezera zovuta zina ndi kukhumudwa muzinthu zambiri zakuthupi. Kuonjezera apo, zimapanga kupanga zinthu zosayenera zomwe zimakhudza njira zamagetsi, monga hormone cortisol. Kuphatikizanso apo, anthu omwe akuvutika maganizo amakhala ndi mowa mopitirira muyeso. Mowa mwawo wokha ndiye chifukwa chachikulu cha matenda a kagayidwe kachakudya.
Kodi kagayidwe kameneka kamakhudza zaka mulimonse? Ayi! Mosiyana ndi chikhulupiliro chofala, zaka zakubadwa sizingakhale chifukwa chachikulu cha kuchepa kwa thupi. Inde, mlingo wa njira zamagetsi umachepa ndi zaka (ndi 7% pa zaka 10), koma m'badwo wokha sichigawo chofunikira pofuna kuchepetsa kuperewera kwamagetsi.
Zomwe zimayambitsa mavuto a kagayidwe kake.
- Kuchepetsa kuchuluka kwa minofu ya minofu kudzera mu kuchepa kwa kalori. Izi zingachititse kuti "chakudya" cholakwika. Mukamadya chakudya chokhazikika (mwachitsanzo, zipatso zokha), pamene mukuchita masewero. Thupi silinapeze mphamvu kulimbikitsa thupi, ndipo limayamba "kudya" minofu. Metabolism imasokonezeka, ndiye n'zovuta kubwezeretsa, chifukwa sizikhala zophweka kumanga minofu ya minofu. Koma mafutawo amayamba kuwonjezeka mofulumira, ndi olemera kwambiri.
- Kuchita zochitika zolimbitsa thupi zokhudzana ndi msinkhu kapena ulesi wamba. Kulibe mphamvu zonse zakuthupi ndizoopsa kwambiri kuposa kupitirira kwake. Pokhalapo nthawi zonse kapena kukhala bodza, thupi silingathe kutembenuza mphamvu ndipo mphamvu ya metabolism siimangopitabe - ili pafupi. Zotsatira zake - zashlakovka thupi, kuchepa chitetezo chokwanira, kulemera kolemera, kuvutika maganizo ndi nthawi yaifupi ya moyo.
- Shuga kwambiri m'magazi. Zingakhale zotsatira za matenda kapena chifukwa cha kusowa kwa zakudya m'thupi. Pankhaniyi, mphamvu ya metabolism imasokonezeka kwambiri, koma kwa kanthawi. Mwamsanga pamene shuga imabwereranso kwabwino (ngati ibwera) - kusinthika kwa mphamvu mu thupi kumabwereranso kuyambirira.
Njira zothandizira pa kagayidwe ka maselo
1. Kusuntha. Kusuntha kulikonse kumakhudza minofu, ndipo minofu iliyonse ya minofu imathamanga kwambiri. Choncho, chiwerengero cha thupi ndi mphamvu ya kutembenuka mu thupi lanu zimakula bwino.
2. Kudya. Zakudya zabwino zimapatsa thupi ndi kuchuluka kwa ma calories, ndipo amatha kuwamasulira kukhala mphamvu yoyera. Momwemo, thupi liyenera kulandira zopatsa mphamvu kuchokera ku chakudya pang'onozing'ono maola 3-4.
3. Madzi. Muyenera kumwa madzi awiri pa tsiku. Inde, izi zimadalira pazinthu zina. Kuchokera mu msinkhu, nthawi ya chaka, kuchuluka kwa masewera olimbitsa thupi. Ndibwino kuti thupi likhale ndi madzi, thupi limakhala bwino.
4. Maganizo. Chodabwitsa chokwanira, komatu kukwanira sikuli nthawi zonse kukoma mtima. Monga, komabe, ndi mosiyana. Munthu wokoma mtima, wokhulupirira, wopanda nkhawa amakhala kawirikawiri amadwala matenda osokoneza bongo. Sizingakhale zovuta kwambiri kapena zowonjezera. Popanda, ndithudi, zifukwa zina zimasokoneza.