"Kudya thupi" - ndi chiyani?
Ndipo tsopano zomwe muyenera kuchita. Ambiri awamva mawu akuti "kuyanika thupi," koma siyense akumvetsa tanthauzo lake. Mawu awa amachokera ku masewera, kapena kani, kuchokera kumanga thupi. Izi ndizo akatswiri othamanga, ndipo zimatanthawuza - kuchotsa mafuta osokoneza thupi kuti apeze mpumulo wa thupi chifukwa cha kujambulidwa kwa minofu. Maseŵera, izi ndizofunikira kwa omanga thupi kumbuyo kwa mpikisano, ndipo amagwiritsa mwakhama ntchito yeniyeni yapadera pofuna kukwaniritsa zotsatira.
Kwa atsikana, kuyanika thupi ndi mwayi wolemetsa bwino, kutanthauza kuti sitingapeze khungu la saggy ndi zizindikiro zambiri. Kuti uume bwino ndikofunika kutsatira malamulo awiri ovomerezeka:
- Musaswe zakudya, zomwe tilembere pansipa;
- Chitani masewera osachepera 2 pa sabata, kuphatikiza katundu wa cardio ndi mphamvu.
Maphunziro ayenera kukhala ndi gawo la aerobic ndi mphamvu imodzi, yomalizira akuyang'ana. Nchifukwa chiyani sitimangokhala ndi mphamvu? Gawo lamphamvu la zochitikazo limapereka mphamvu yaikulu pamatumbo, kuwathandiza kuwapanga, koma amawotcha mafuta, komanso monga mafuta - aerobic load. Mu zovutazo, zimathandizana.
Njira yowuma imapangidwa kwa masabata asanu ndi limodzi ndi asanu ndi atatu (6-8), panthawiyi, pokhapokha malamulo onse akwaniritsidwa, mumachotsa makilogalamu 3 mpaka 10 a mafuta osakaniza, pamene minofu imalimbikitsa ndikupanga mizere yopanda malire, m'thupi. Ndikhulupirire, zotsatira zake, zomwe mudzaziwona patatha masabata angapo chiyambireni maphunzirowo, zidzakupatsani chilimbikitso chopitiriza kuyambira kovuta.
Kudyetsa atsikana pa kuyanika
Kumbukirani, kupambana kwa 70 peresenti kumadalira mndandanda wanu: zakudya zomwe zimapangidwa bwino poyanika zimawathandiza kwambiri.
Makhalidwe akuluakulu a zakudya zowuma ndi kukana mwakachetechete zakudya zamagulu ndi zakudya zomanga thupi. Nchifukwa chiyani zakudya zimatengedwa kuti "adani" a menyu? Inde, chifukwa thupi limayika "mosungira" ngati mafuta ngati "nthawi zanjala".
Kotero, maziko a zakudya zanu ayenera kukhala chakudya cha mapuloteni omwe ali ndi mafuta osacheperachepera, omwe akuyenera kukhalapo, koma pang'onopang'ono, pafupifupi 10-20% ya mndandanda wonse. Zambiri mwa zakudya zanu zoyanika:
- nkhuku;
- kanyumba kakang'ono ka mafuta;
- nsomba zoyera;
- mapuloteni a mazira a nkhuku;
- mthunzi.
Mafuta ayenera kudyedwa kuchokera ku masamba a masamba. Zikhoza kukhala mafuta a azitona, zitsulo kapena mafuta a mpendadzuwa, ndalama zake patsiku - mpaka supuni ziwiri. Mafuta amafunikira kuti asasokoneze njira zamagetsi m'thupi, ndiko kuti, misomali yanu isakhale yopota, ndipo tsitsi lanu ndi lofewa.
Gawo la chakudya mu menyu liyenera kukhala 20-30%, osati kuposa, ndipo liyenera kukhala lovuta. Monga mukudziwa, chakudya chimagawidwa m'magulu awiri: chophweka ndi chovuta. Pamtima wophweka, ndi shuga ndi fructose. Izi zimaphatikizapo zakumwa, chokoleti, maswiti ndi carbonated. Ubwino kwa iwo ayi, chovulaza china. Zakudya zolimba zimakhala ndi wowuma ndi mapulogalamu. Amapezeka masamba, tirigu ndi nyemba. Kotero iwo ayenera kupanga 20% yemweyo mu menyu yanu. Zakudya zonse za hydrocarbon ziyenera kudyedwa m'mawa, osadutsa maola 14!
Mavitamini ovuta, ndibwino kuti mukhale ndi zakudya zotsatirazi:
- kabichi;
- mdima;
- chotsitsa;
- mphesa;
- oatmeal phala;
- nkhaka.
Atsikana ndi amayi amadya zakudya kuti aumitse thupi liyenera kukhala pang'onopang'ono, osati kuyika kupanikizika kwa thupi. Mu sabata yoyamba, zitsani zonse zakumwa zophweka, komanso kuchokera kuchiwiri chachiwiri (10-20%) ndi zovuta.
Wina "mdani" wouma ndi mchere. Kugwiritsira ntchito mchere kuyenera kuchepetsedwa, ndipo sikungathetsedwe, chifukwa kumachepetsa madzi m'thupi ndipo motero kumateteza njira zowonongeka zowonongeka komanso kutentha kwa mafuta ochepa.
Izi ndi momwe mndandanda wamakono uyenera kuyang'anitsitsa tsiku limene umayanika:
- Pambuyo pa kutuluka - galasi la madzi ofunda, kuyambitsa ntchito ya m'mimba;
- mu theka la ora choyamba kadzutsa - 50 gr. oatmeal phala ndi kiwi imodzi;
- Chakudya chamasana - dzira azungulira 4-5 zidutswa, ndiwo zamasamba (kabichi, nkhaka, amadyera, tomato kusankha);
- Chakudya chamasana - phala la buckwheat 30 gr., nkhuku yochuluka 100 gr., saladi ndi mafuta a masamba;
- Nsomba zam'mawa - nsomba yophika kapena squid 100 gr., nsomba msuzi 200 ml.
- Chakudya - kanyumba tchizi 100 gr.
Zakudyazi zili ndi pafupifupi 1200-1300 kcal. Zakudya zowonjezera zokwanira zimatheka kokha ndi chakudya cha mapuloteni. Tsiku lililonse muzinthu zanu muyenera kupezeka nsomba kapena nkhuku, tchizi tchizi ndi agologolo a nkhuku mazira.
Maphikidwe okoma ndi abwino kwa kuyanika thupi
Kuchokera pazidazi, mukhoza kukonzekera zakudya zokoma, osati kumangodya nyama yophika kapena nsomba. Nazi maphikidwe angapo a zakudya zosayenera.
Msuzi wochokera ku salimoni
Tomato atatu kapena anayi ndi anyezi imodzi akupera ndi blender ku puree boma. Tsatirani chifukwa misa masamba mu saucepan ndi supuni imodzi ya masamba mafuta, kutsanulira mu lita imodzi ya madzi. Mu chifukwa masamba msuzi, kuwonjezera magawo a nsomba, ndipo kwa mphindi zisanu mpaka okonzeka, kutsanulira 0,5 malita. mkaka wotsika kwambiri. Onjezerani masamba ndi zonunkhira kuti mulawe. Msuzi wonyeketsa ndi wonyeketsa wachifundo ndi wokonzeka.
Saladi yamtima
Saladi iyi ndi yabwino kwamadzulo. Nkhuku yophika yophika ikhale yodula, kuwonjezera broccoli, katsitsumzukwa, nandolo zobiriwira, nkhaka, masamba ndi zonunkhira kuti zilawe. Nyengo mafuta ndi apulo cider viniga.
Malangizo! Kuti mudziwe bwino zomwe mudzadya mawa ndi kuswa ulamuliro, ndi bwino kudzipanga nokha mapulani a masabata ndi kumamatira. Ndiponso onetsetsani kuti muli ndi zinthu zofunika m'firiji.
Ndipo zakudya zochepa zimayenera kuyanika thupi:
- ndalama zowonjezera ziyenera kupitirira kudya kwawo m'thupi;
- Ambiri amagwiritsa ntchito madzi oyera (pafupifupi 1.5-2 malita patsiku);
- Kudya tizigawo tating'ono ting'onoting'ono tating'ono kasanu ndi kamodzi patsiku;
- Imwani tiyi wobiriwira, makapu 2-3 pa tsiku, mwachibadwa, popanda shuga;
- tsatirani mwatsatanetsatane machitidwe amphamvu.
Contraindications
Ngati mutasankha njira yowuma, onetsetsani kuti mulibe zovomerezeka zachipatala kwa iye. Akazi omwe ayenera kusiya njira iyi:
- wodwala ndi wanyengerera;
- ndi matenda a shuga;
- ndi kusowa kwachinyengo kapena chidziwitso;
- mavuto okhudza m'mimba.
Yambani ndipo mudzapambana! Mutu wabwino kwa inu ndi thupi lokongola!