Khungu lokongola, chiuno cha aspen, osagwiritsa ntchito cellulite m'chuuno, miyendo yopyapyala popanda chosowa cha mitsempha ya varicose. Kodi zonsezo ndi loto? Ayi, zoona. Koma pokhapokha ngati chochitika cha metabolism chimasokonezedwa bwino m'thupi. Kodi mungasiyanitse bwanji kuchepa kwa thupi ndi kuchepa kwa thupi lanu?
Lembani thanki lonse ...
Ngati galimotoyo sichikutsekedwa ndi mafuta, sichimachoka pomwepo: mphamvu zofunikira kuti kayendetsedwe ka galimotoyo ikhale yopangidwa ndi moto. Chinthu chomwecho chikuchitika mthupi lathu. Imeneyi ndi mafuta okha kwa munthu ndi chakudya. Komanso - ndi zophweka. M'kati mwa chakudya, mapuloteni, mafuta, zakudya zamagulu chakudya zimalowetsa mankhwala a metabolism (kayendedwe ka kagayidwe kachakudya - kuchuluka kwa kagayidwe kachakudya), kumatipatsa mphamvu zokhudzana ndi minofu.
Zinthu zina zimangoyamba kusintha maselo akale ndi kumanga zatsopano. Ena - kumasula thupi kuchoka ku zokolola. Pomalizira, lachitatu lidzazengereza zinthu zatsopano. Ndipo ndondomeko yovuta kwambiri ya kagayidwe kabwino ka magazi kamapitirira, kuzungulira koloko, chaka ndi chaka mu moyo. Ndipo ziribe kanthu kaya tili maso kapena tikugona.
Makiyi olakwika
Mwina, kotero n'zotheka kutchula mavitamini a mapuloteni odyetsa omwe, pokhala mtundu wina wa zotsitsimutsa, ayambani mankhwala osinthika ndikupanga zintchito zatsopano. Liwu la Chigriki lakuti "metaboly" mu Russian limasuliridwa ngati "kusintha". Izi ndi zomwe timachita tikamadya, tikamadalira zakudya zomwe mumakonda. Mwachitsanzo, timatembenuka ndi kabichi m'thupi lomwe limalimbikitsa chapamimba motility. Nsomba za Phosphorous - m'zinthu zomwe zimathandiza ntchito ya ubongo. Mkaka wa calcium ndi njira yolimbitsira mafupa. Inde, m'maselo muli chiwonongeko chokhazikika cha mapuloteni. Zotsatira zake, zowonongeka zimapangidwa. Nenani, uric asidi (kupitirira kwake kumabweretsa gout), urea, creatinine. Zili poizoni kwambiri, motero poyambitsa kagayidwe kake kamene kamayambitsa matendawa, amatsitsimutsidwa ndi impso. Komabe, mapuloteni a metabolism si onse ...
Popanda mafuta - palibe
Mafuta abwino kwambiri (omwe amagwiritsidwa ntchito posungira mphamvu ya minofu) ya thupi ndi mafuta. Chifukwa cha mavitamini a bile, m'mimba m'mimba ndi madzi a pancreatic, amatha kukhala mafuta ndi glycerin. Ndipo iwo ali ndi udindo wotsalira kuti agwiritsidwe ntchito mtsogolo. Koma sizoipa kwambiri. Choyamba, mafuta onse amatenthedwa mkati mwa minofu, ndipo nthawi zambiri mumagwiritsa ntchito masewera, mofulumira ndondomeko ikupitirira. Chachiwiri, ngati pali kusowa kwa mafuta (zinyama, ndiwo zamasamba), iwo amapitanso m'maselo ngati chipangizo cha ma membrane komanso makamaka mahomoni. Popanda kutsimikiziridwa kotereku komweko - palibe paliponse.
Adventures of chakudya
M'matumbo athu a m'mimba, chakudya chokhala ndi chakudya chochuluka (gwero lalikulu la mphamvu) chimagwera mu mankhwala ophweka. Chachikulu ndi shuga. Pakugwiritsira ntchito kagayidwe kabwino ka magazi, imatenthedwa mofulumira, monga imachitidwa ndi magazi m'thupi lonse. Zoona, shuga sungathe kulowa maselo mosavuta. Kumulanditsa iye apo hormone ya kapangidwe - insulini. Ngati muli ndi zonse mwa dongosolo ndi kagayidwe kagayidwe kanyama, simuyenera kudandaula. Apo ayi - kwa dokotala. Ndipo zambiri. Malo omwe glucose amasungidwa (monga glycogen polysaccharide) ndi chiwindi. Thupi likangoyamba kumva kuti mulibe zakudya zamagazi (pamene mukuyamba kumva njala yoopsa), thupi ili limapulumutsa, ndikuyambitsa teknoloji ya cleavage ya glycogen. Kodi si zokwanira? Pankhaniyi, njira yamagetsi imalola kuti kapangidwe ka shuga kakhale ndi mapuloteni kapena mafuta. Komabe, izi ndi umboni wa chisokonezo chopweteka mu dongosolo la endocrine, ndipo kotero kumafuna chidwi cha katswiri. Izi zikutanthauza kuti pali matenda osokoneza bongo, omwe sakhala otetezeka. Makamaka ngati mumagwiritsa ntchito maswiti, chifukwa amawonjezera kuchuluka kwa shuga m'magazi. Koma kokha chifukwa cha nthawi yomwe ili ndi zotsatira zosayembekezereka: mu thupi, kutaya mafuta owonjezera kumayambira.
Mofulumira, mofulumira
Kawirikawiri, kagayidwe kamene kagayidwe kameneka ndikuthamanga komwe thupi limatembenuza chakudya kukhala mphamvu ya minofu. Izi ziyenera kukumbukira kuti chiwerengero chochuluka cha amayi akusinthanitsa njira m'thupi ndi zaka (zaka 40 mpaka 40) mwachibadwa. Chotsatira chake, njira zoyaka mafuta zimachepa. Ndiyenera kuchita chiyani? Kuti muyanjanitsidwe ndi mantha kuti muwone momwe chiuno chikuwonekera, pali kulemera kwakukulu, pali mpweya wochepa ndi mavuto ena? Ayi. Kumbukirani kuti nthawi zambiri minofu idzakhala yogwirizana kwambiri (izi ndizo kuwonjezereka kwa mafuta mwa iwo), kuthamanga kudzakhala liwiro la thupi lonse. Izi ndizo, kayendedwe kamene kagayidwe kake kamene kamakhala kawirikawiri kamene kamayenera kukhala nthawi zonse, mophiphiritsira, kumkwapula. Ndipo tengani kalata. Kulemera kwake kwa thupi popanda mafuta (minofu ya minofu, mafupa, ziwalo zamkati), ndipamwamba mtengo wamagetsi. Mwachitsanzo, mwa amayi akulu, ndi choncho, koma oimira "zachibadwa" a kugonana mwachilungamo, omwe ambiri, mukuyenera kuphunzitsa nthawi zonse. Osati mpaka thukuta lachisanu ndi chiwiri, ndithudi. Koma-nthawi zonse. Pa nthawi yomweyi, kumbukirani kuti mlingo wamagetsi umakhudzidwa kwambiri, mwachitsanzo, ndi kuchuluka kwa mahomoni. Kapena chikhalidwe chogwira ntchito cha chithokomiro ndi zikondamoyo. Onetsetsani ngati mwadzidzidzi mulibe ayodini kapena - moipa - pali kuphwanya pokonza insulini. Mavuto ndi metabolism mu nkhaniyi ndi owonekera.
Ikani kulemera
Kulemera kwake koyenera ndi kotani? Amene amachititsa kuti thupi liziyenda mofulumira, ndiko kuti, kuthamanga kwachidziwitso mofulumira. Kupeza izi sikovuta kwambiri. Choyamba, yesetsani kudya nthawi zambiri (chakudya chambiri ndi kuphatikiza 2). Ndipo mutenge ulamuliro wakukwera kuchokera pa tebulo pang'ono ndi njala. Choyamba, zedi zidzakhala zosasangalatsa - khalani oleza mtima. Kenaka muzizoloŵera, ndipo zakudya zamagazi zidzagawidwa bwino mu thupi lonse, zomwe mosakayikira zidzawonjezera mphamvu za thupi, kuthetsa zizindikiro za kutopa mofulumira, kufooka kwathunthu komanso kupsinjika. Mwachidziwikire, mudzataya mphamvu zopanda mphamvu. Ndipo kodi zinachokera kuti? Kotero pambuyo pa zonse zamagetsi za zamoyo zimatsutsika ndipo zimagwira ntchito chimodzimodzi monga watch Swiss!
Njira inanso yovomerezeka ya kuchepetsa kuchulukitsa kwa thupi m'thupi ndikuletsa kutaya mafuta - kumwa madzi ambiri. Chinsinsi chiri mu zizindikiro za chiwindi. Sikuti imachotsa zinthu zovulaza m'thupi, komanso zimatulutsa mafuta. Ngati "factory factory" pazifukwa zina alibe madzi okwanira, imasiya kugwiritsira ntchito mafuta, ndipo imayamba kuchotsedwa ngati kuli kotheka. Chifukwa chake: madzi ambiri (tsiku limodzi osachepera 1.5 malita popanda mpweya, ngati palibe zotsutsana) - mafuta ochepa. Musaiwale za tiyi yobiriwira: 2-4 makapu a zakumwazi akhoza kutentha makilogalamu 50. Mu maloto, kagayidwe kamene kagayidwe kake kamatsika, ndipo "amadzuka" m'mawa kokha pambuyo pa kadzutsa. Ndipo inu mukufuna kuti mutaya thupi lanu mwakana kudya kadzutsa? Choncho, metabolism imachepetsedwera tsiku lonse. Ndipo yendetsani zambiri! Mankhwala onse osokoneza bongo (omwe, mwa njira, muyenera kutengera okha monga momwe adanenera ndi dokotala) amatha kuchotsa thupi osati oposa 40 peresenti ya mafuta owonjezera. Zina zonse (zochepa) zidzatsalabe.
Msonkhano potsiriza
Akatswiri amakhulupirira kuti n'zosatheka kubwezeretsa kusokonezeka kwa kagayidwe ka chakudya cha njala. Chifukwa chake chiri chosavuta: ngati thupi liribe kanthu koti lidzichepetse, liribe zinthu zowonjezera mphamvu ya minofu. Mwa kuyankhula kwina, njala sizosankha, njira yotulutsira ndi chakudya choyenera.
Kodi thupi lanu ndi lotani?
Yankhani "inde" kapena "ayi" ku mafunso a test test.
1. Kodi pali anthu odzaza kwambiri pakati pa achibale anu apamtima?
2. Kodi muli ndi vuto lililonse la chithokomiro?
3. Kodi mumachita masewera tsiku ndi tsiku, koma pazifukwa zina?
4. Kudya nthawi zambiri mumdima, muthamanga, kawiri kawiri patsiku?
5. Tengani zakudya nthawi zonse, koma kenako mupume?
6. Kodi mwatopa, nthawi zambiri mumatopa?
Kodi mwachitapo kanthu osachepera theka la mafunsowa? Ndi nthawi yosintha njira yamoyo: yendetsani zambiri, yikani masamba ku zakudya zanu, kuchepetsa zokoma, osadya kwambiri. Ndipo pitani ku chipatalachi. Ndipo musayiwale: Azimayi pambuyo pa zaka 30, kuchepa kwa thupi kumawonongeka ndi 2-3% pa zaka 10 zilizonse. Choncho musaiwale kuti nthawi zonse mumayesedwa kuchipatala!
Mukhoza kukhala ndi chiwerengero chabwino zaka 30 ndi 60. Kuti muchite izi, ndikofunika kusintha moyo wanu m'kupita kwanthawi. Choyamba, samverani chakudya.
Anthu amene amafuna kulemera, nkofunika kuti azichepetsa zakudya zamtundu wa caloriki, komanso kuti awonetsere zizindikiro zazikulu: mapuloteni, mafuta, chakudya. Pankhaniyi, thupi liyenera kulandira mavitamini ndi minerals okwanira.
Kuthamanga kwa metabolism kungakhale ndi kuthandizidwa ndi zochitika zakuthupi. Kuchita masewera kumathandiza kuwotcha makilogalamu owonjezera, koma panthawi yomweyi kumathandizira kupanga mapangidwe a minofu.
Pofuna kutaya thupi, muyeneranso kulamulira thupi. Izi zimathandiza kusanthula chilengedwe (zomwe zimachitika muzipatala zapamwamba komanso malo ogwira ntchito zolimbitsa thupi). Amadziwika kuchuluka kwa mafuta, minofu, minofu ya mafupa, komanso kuchuluka kwa madzi m'thupi. Pamene kutaya thupi, ndikofunika kuti musunge minofu ndi kuchepetsa mafuta. Bioimpedansometry imakupatsani nthawi yoyenera kusintha zakudya ndi masewera olimbitsa thupi.
Chiwerengero chokwanira
Kuti mumvetse ngati mukuyenera kulemera kapena ayi, muyese kulemera kwanu. Pachifukwachi, pali mitundu yambiri, koma choyimira cholinga cha lero ndi chomwe chimatchedwa thupi mass index (BMI), kapena chiwerengero cha Quetelet. Zimakuthandizira kudziwa kuti ndiwe gawo liti lolemera-kaya ndinu olemera kwambiri kapena muli bwino. Mndandanda wa minofu wa thupi ukuwerengedwa ndi chiwongolero: kulemera kwa kilogalamu kumagawidwa ndi kutalika kwa mamita, mzere (mwachitsanzo, ngati kutalika kwake ndi 1.65m ndi kulemera kwa makilogalamu 52, kenaka kugawa 52 ndi 2.72). Kodi chiwerengerochi chimagwera pa 18.5 - 24.9? Muli ndi zolemera zowonongeka komanso zabwino zamagetsi. Ikani izo! BMI yochokera 25 mpaka 29.9 imasonyeza kulemera kwakukulu. Ndi nthawi yosintha chinachake. Ngati zizindikiro zaposa 30, muyenera kuganizira mozama za kuchepetsa kulemera. Ndipo ndi bwino, ngati mutayalemera, mudzakhala mukulamulidwa ndi katswiri.