Chowonadi nambala 1
Thupi limagwiritsa ntchito mphamvu osatiyimira. Kupuma, kufalikira, chimbudzi ... Timathera makilogalamu 1200-1500 pa tsiku (amuna - pafupifupi 59 kcal pa ora, akazi -54 kcal pa ora). Pamene tiyamba kusuntha, kufunika kwa mphamvu kumangowonjezera.
Zoona
Kutaya thupi kumachepetsa kuchepetsa thupi. Amadziwika kuti ambiri amalephera kulandira zakudya zowonongeka ndipo anayamba kubwezeretsa kuchokera ku chirichonse komanso ndi liwiro lalikulu. Koma chinthu ndi ichi: ngati nthawi zonse mumachepetsa mtengo wamakono, tsiku lina thupi lidzagunda koma maburashi - chidziwitso cha kudzipulumutsa chidzakupangitsani inu kuyamikira, ndipo musagwiritse ntchito kalori iliyonse yomwe mumapeza. Ntchito ya machitidwe onse adzakhala ochepa: kutentha ndi kupuma kudzakhala kocheperachepera, kutentha kwa thupi kudzachepetsedwa, zidzakhala zovuta ngakhale kuganizira za kugonana - magulu onse ochepa adzapangabe kupanga masungidwe osungira kuti apulumuke mu nthawi za "njala". Choncho, pansi pa "kuchepetsa malire" a 1200-1500 kcal, sikungokhala zopanda pake. Ngakhalenso ndi zochepa (zofunikira kwambiri) kulemera kwa thupi, kuchepa kwa thupi kumachepetsedwa ndi 10-20%.
Zoona
Chiwerengero chonse cha kagayidwe kake kamakhala kowonjezereka kwambiri kuposa kondonda. Mwinamwake, ambiri adzadabwa ndi izi, chifukwa anthu ambiri amakhulupirira kuti anthu sangathe kulemera chifukwa ali ndi vuto lokhazikika komanso losawonongeka ngati iwo eni. Komabe, thupi lolemera kwambiri ndi lalikulu, ndi mphamvu yowonjezera yomwe imafunika kuti ikhalebe yofunika kwambiri ndipo imakhala yogwira ntchito kwambiri. Mwachitsanzo, ndi kuyenda kwakukulu, munthu wolemera makilogalamu 60 amagwiritsa ntchito makilogalamu 210 pa ola limodzi, omwe amalemera makilogalamu 75, -270 kcal, ndi 100 makilogalamu 350 kcal. Choncho ndikofunika kukumbukira ndikuzindikira kuti pamene kulemera kwachepa, thupi lifunikanso kuchepa. Ndipo ngati muli pa "pulawo", ndibwino kuti muyambe kuyendetsa zakudya ndi calorie tsiku liri lonse pogwiritsa ntchito mphamvu zatsopano: kuchepetsa 10 kg = kupatula 110 kcal patsiku.
Zoona
Chakudya chodwalitsa chimayambitsa kagayidwe kake. Zakudya zingapo zing'onozing'ono zimathandiza kuti pang'onopang'ono kuwonjezeka kwa thupi. Kudya kumaphatikizanso mphamvu, ndipo kumadya kwake pambuyo pa chakudya kumawonjezeka. Zotsatirazi zimatenga maola 3 mpaka 12 (!), Malinga ndi momwe chakudya chimayendera. Mphamvu zambiri (ndi nthawi) zimagwiritsidwa ntchito pokonza mapuloteni (amapezeka mu nyama, nkhuku, nsomba ndi mkaka) - 20 peresenti ya calories yomwe inalandira. Kukonzekera kwa chakudya kumapangitsa 5-10% mphamvu zomwe zimapezeka kwa iwo. Ambiri "amphamvu kwambiri" ndiwo ndiwo zamasamba zakuda komanso tirigu wambiri. Koma kuonongeka kwa mafuta kumatenga 3-5 peresenti ya mphamvu yomwe ili mkati mwake.
Zoona
Mapiritsi "a metabolism" salipo. Kawirikawiri amatchulidwa, makamaka pofalitsa, za momwe zimakhalira zochititsa chidwi pa tiyi ya tiyi, tiyi kapena khofi. Inde, mankhwala omwe adatchulidwa akhoza kuthamangitsa kusinthanitsa njira, koma sikuli kwanzeru kudalira izi. Komanso, ngati pali zambiri komanso nthawi zonse, mphamvu zamatsenga zimakhala zofooka. Popanda kusintha kwa zakudya ndi kuyenda, popanda kutenga nawo gawo mwakhama, mphamvu ya metabolism yokha isayimilire ndi mapaundi anu owonjezera. Koma ndi bwino kulingalira izi, mwachitsanzo, mankhwala ena opatsirana pogwiritsa ntchito mankhwala opatsirana pogonana komanso kuchepetsa kupatsirana kwa thupi kumachepetsa kuchepetsa thupi, ndipo chikonga chimathamanga kwambiri. Chimodzi mwa izi ndi vuto la kulemera kwakukulu kwa osuta fodya. Sitifiketi 10-15 patsiku amachulukitsa mphamvu yogwiritsira ntchito mphamvu pogwiritsa ntchito 10% (100-130 kcal). Choncho, mutasiya kusuta fodya, muyenera kudula zakudya zomwe mumadya nthawi zonse. 100-130 kcal ndi mtsuko waung'ono wa yogiti wokoma kapena chokoleti candy ...
Zoona nambala 6
Zochitika zonse zolimbitsa thupi. Palibe gawo lalikulu la mphamvu zomwe zili mu mpumulo zimatengedwa ndi minofu ya minofu. Choncho, kuyendetsa bwino kutaya thupi kumafunikira osati "kutentha" kolera, komanso kumangirira minofu. Zing'onozing'ono zomwe zimasintha pamoyo zimakhala ndi mphamvu zowonjezera kuposa periodic forays ku kampani yolimbitsa thupi. Mphindi 10-15 ya katundu wabwino, kangapo patsiku, sungani minofu ndi kutsegula mitsempha. Chofunika kwambiri pazimenezi sizitha, mphamvu ndi maphunziro kapena aerobic, ntchito ku dacha kapena kuyenda maulendo ataliatali.
Zoona
Kwa zaka zambiri, njira zamagetsi zimachepetsa. Kuyambira ali ndi zaka 20, zaka 10 zilizonse, thupi lathu limachepetsedwa ndi 2-3%. Choyamba, siteji ya kukula mofulumira kwatha. Chachiwiri, makamaka za amai, magalimoto amachepetsa ndi zaka ndipo, motero, misala imatayika. Zowonjezereka, mwatsoka, osati kungotayika, koma m'malo mwa mafuta. Choncho ndikofunikira kuti musayime moyo! Kuwonjezeka kulikonse kwa magalimoto kumathandiza kuchepetsa kagayidwe kameneka ndi 20%. Chifukwa chachitatu, monga momwe asayansi amasonyezera, ndi kuti pakapita zaka zambiri anthu ambiri amachepetsa m'masamba a ziwalo za mkati - mtima, chiwindi, usiku, ndi zina zotero - ndipo, motero, kusowa kwa mphamvu kwa iwo kumachepa.
Zoona nambala 8
Matenda a hormonal amachititsa kuti kagayidwe kamene kagayidwe kamene kagwiridwe, koma ichi si chigamulo. Malingana ndi ziwerengero, mu 98% za milandu, kulemera kwakukulu kulibe kanthu kosawonongeka kwa hormonal. Ndipo ngakhale zotsalira 2% zolemera zimatheka. Matenda a metabolism pachiyambi amakhudza mahomoni a chithokomiro. Koma ndi mavuto a m'deralo, masiku ano zipangizo zamakono zimapambana. Mahomoni ogonana amagwirizanitsidwa ndi kuchepa kwa zaka zomwe zimakhudzana ndi kuchepa kwa thupi. Ndipo ngakhale kuti zochitika izi zimalongosola maonekedwe a mapaundi owonjezera, sizikutanthauza kuwataya iwo mothandizidwa ndi zakudya zamaganizo, kuyenda, maganizo abwino a maganizo.
Zoona
Kufulumira kwa njira zamagetsi kumapangitsa kuseka. Izi zimatsimikiziridwa ndi kafukufuku mu chipinda chamagetsi - imayesa kuchuluka kwa kutentha kumene thupi la munthu limapanga, ndipo motero kukula kwa kagayidwe ka shuga kumawerengedwa. Kotero, chakudya malinga ndi mphamvu amafunikira, ola la kuyenda molimbika ndi kuseka kwa mphindi khumi ndi limodzi pa tsiku - zonse zomwe zimafunika kuti thupi likhale logwira ntchito komanso kupweteka kolemera.