Momwe mungayambitsire kagayidwe ka maselo

Inde, ali ndi msinkhu, mphamvu ya metabolism imachepetsanso. Koma ndani adanena kuti tiyenera kulandira izi? Phunzirani momwe mungayambitsire kuchepa kwa thupi m'thupi ndikuwotcha mafuta owonjezera.

Zaka zingapo zapitazo zinkaonedwa kuti kuchepa kwa kagayidwe kake ka nthawi kumakhala mwachibadwa monga kufunikira kugwiritsa ntchito magalasi owerenga kapena kuoneka ngati imvi. Kukhulupirira kuti n'kotheka kuyambitsa kagayidwe kake kamene kokha ndi chithandizo cha zovuta kwambiri, ambiri amagwera mumsampha womwewo.
Mumapanga magawo kawiri, osakoma ndi mchere, yambani kuphunzitsa tsiku ndi tsiku. Koma pamene sabata kapena zozizwitsa ziwiri sizichitika, mumagwetsa manja anu. Ndipo mbali zikuluzikulu zikhale zazikulu, kuphunzitsidwa - mwachidule, simukuwona chirichonse chowopsya poti musanagone musanagwiritse ntchito kagawo ka tchizi kapena hafu ya chokoleti. Komabe, ngati mukufuna kukhala ochepa komanso odzaza mphamvu, pewani nkhumba zomwe mumazikonda ndikuziganizira izi: Kafukufuku waposachedwapa asonyeza kuti tingathe kulamulira pafupifupi 30 peresenti ya njira zamagetsi. Inde, 70% otsala, omwe ali ndi udindo wopeza chakudya kapena kusinthira maselo, sitingathe kulamulira. Koma madokotala ankachita zinthu zokhudzana ndi thupi lolemera kwambiri, otsimikiziridwa kuti: ngakhale 30% ya njira zamagetsi zomwe tingathe kukopa, ndi zambiri. Inde, kuti muchotse mapaundi owonjezera, muyenera kuyamba kusintha kuchokera ku chakudya, kapena kani, pali magulu ena a katundu pa nthawi inayake.

YAM'MBUYO YOTSATIRA

Mawerengero owerengetsera
Tonsefe timamvetsetsa: kuchotsa kulemera kwakukulu, ndi bwino kusiya zonona za ayisikilimu ndi ma coki m'malo mwa maapulo atsopano ndi kaloti. Ndipo, ndithudi, tikudziwa kuti tikufunika kuchepetsa pang'onopang'ono magawo ena. Komabe, ngati njira zosavuta izi sizikuthandizani kulemera, ndi bwino kuganizira kalori ya zakudya zimene mumadya patsiku, komanso chiwerengero cha makilogalamu oyenera kuti mukhale wolemera. Zimakhulupirira kuti zaka khumi zilizonse, mlingo wa kuchepetsa shuga kwa amayi amachepetsa ndi 2-3%, zomwe zikutanthauza kuti ukalamba, kusowa kwanu kwa calories kunachepetsedwa. Mwachitsanzo, pa zaka 25, mayi amene akukhala ndi moyo wathanzi amafunikira 2000 mpaka 2,200 kcal. Mu 35, nambala iyi yafupika kufika 2000, ndipo patatha zaka 50 - mpaka 1800. Ndizo ndalama zambiri zomwe mumasowa kuti musakhale bwino. Koma ngati mukufuna kulemera, kuchuluka kwa makilogalamu odyera ayenera kuchepetsedwa. Powerengera chiwerengero chofunikira cha makilogalamu, muyenera kulingalira zaka zanu, kulemera, kutalika, moyo wanu. Pafupipafupi, kuthandiza mayi wazaka 40 yemwe amatsogoleredwa ndi moyo wautali, wokwana masentimita 165 ndi kulemera kwa makilogalamu 70, pafupifupi 2,000 kcal tsiku lililonse. Ndipo kuti muchepetse kulemera, muyenera kuchepetsa zakudya ndi pafupifupi kcal 500 pa tsiku. Izi zidzabwezeretsanso magalamu 500 pa sabata. Yesetsani kuchepetsa kuchuluka kwa ma calories omwe amadya, popanda kuwonjezera kuchuluka kwa masewera olimbitsa thupi, ndi kuyang'ana kulemera kwa thupi. Ngati patangotha ​​sabata umatayika 500 g, zonse ziwerengedwa molondola. Ngati kulemera kwake sikucheperachepera, yesetsani kudya pang'ono ndikusunthira nthawi yomweyo. Komabe, kumbukirani kuti n'zosatheka kuchepetsa kalori kudya kwambiri. Komabe zosamveka izi zingamveke, chakudya chokwanira chikhoza kuchepetsa metabolism ndi 20%. Pamene makilogalamu ndi otsika kwambiri, thupi lathu limasintha ku boma la "mavuto", kuyesera kukhala ndi moyo muvuto ndi kupanga zosungira zambiri m'tsogolomu.

Onetsani chakudyacho
Posachedwapa, zakhala zikuvomerezedwa kuti zakudya zochepa zimathandiza kuthetsa kulemera kofulumira. Komabe, masiku ano, anthu odwala zakudya amavomereza amavomereza kuti palibenso mankhwala onse omwe amapezeka kwa amayi onse. Madokotala onse amagwirizana pa chinthu chimodzi: kadzutsa kabwino ndi kofunikira kwambiri kuti akhale ndi thanzi labwino komanso kukhala ndi thanzi labwino. Ndipo pa zakudya zonse patsiku, muyenera kudziyesa bwino. Kwa wina, chakudya chazing'ono (kasanu ndi kamodzi patsiku, m'zigawo zing'onozing'ono) ndizothandiza kwambiri. Koma palinso omwe sangathe kulingalira kukula kwa gawo ndipo njirayi idya kwambiri. Pachifukwa ichi, chakudya chokwanira katatu patsiku ndi chabwino. Kwa amayi ena, mmalo mwake, chakudya chachitatu pa tsiku chimakhala chochuluka kwambiri: kuswa pakati pa chakudya ndi chachikulu kwambiri, ndipo njala imakula kwambiri moti imayambitsa kudya kwambiri. Ngati kale munayesapo kuti mukulephera kulemera, nthawi ino yesetsani kuyesa kupeza chakudya chabwino. Onetsetsani za ubwino, calories ndi zosowa. Ndipo mukapeza njira yoyenera, yambani kulemba diary ya zakudya. Ikani zonse zakumwa ndi zakumwa mmenemo - onetsetsani musanatumize zonse mkamwa mwako. Izi zidzatithandiza kuti tione bwinobwino kuchuluka kwa ma calories omwe akugwiritsidwa ntchito komanso kumanga dongosolo la zakudya zamtsogolo.

Sungani ndondomeko ya mapuloteni
Kumbukirani kuti muyenera kumanga minofu. Minofu ndi mtundu wa mphamvu ya thupi la munthu. Patsiku lokhala ndi makilogalamu okwana makilogalamu khumi ndi awiri, makilogalamu 12 amafunika, pamene 1 kg ya mafuta imadya 4 kcal. Kuphunzira mu 2012 ku Netherlands kunapangitsa zotsatira zotsatirazi: Kuwonjezera kokwanira mapuloteni omwe amadya patsiku kumathandizira kuchepetsa thupi ndi kusunga zotsatira. Koma ndi mapuloteni angati omwe ayenera kuonedwa kuti ndi okwanira? Izi ndi pafupifupi 1.2 magalamu pa kilogalamu ya kulemera kwanu. Mwachitsanzo, palemera kwa makilogalamu 72 mumayenera 86 g mapuloteni tsiku ndi tsiku. Dzira lophika chakudya chamadzulo (6 g), saladi ndi tini kwa chakudya chamasana (16 g), 100 g ya tchire tochepa mafuta (12 g), 150 g ya fodya yophika nkhuku (52 g). Ngati chakudya chanu cha kadzutsa chili ndi mapuloteni, sikudzangokupatsani mphamvu zokha, koma zidzakuthandizani kwambiri kuchepetsa zosakaniza tsiku lonse. Komabe, musaiwale kuti simukusowa kudya mopitirira muyeso: mapuloteni ochulukirapo amasungidwa molemera kwambiri, monga chakudya.

SUNGANI ZINTHU ZONSE
Samalani ntchito ya cardio
Pochita nawo masewero olimbitsa thupi, mumatentha makilogalamu ambiri. Chifukwa cha ichi, mitsempha yamagetsi imayambitsidwa ndipo ma calories akupitirira kuwonongedwa, ngakhale pamene mukupuma. Ngati 5 ma sabata mumapereka maola 20 mpaka 45 mwamphamvu, ndiye kuti mphamvu yogwiritsa ntchito tsiku ndi tsiku ikuwonjezeka ndi 109 ek. Izi ndizo, zotsatira za maphunzirozo zimasungidwa ngakhale masiku omwe simukuchita masewera olimbitsa thupi. Kuti mudziwe kukula kwa katunduyo, yesetsani kulankhula pa gawoli. Ngati kuli kovuta kulankhula, ndiye kuti simukuyenda bwino. Ngati zokambiranazo sizingatheke kuti mukhalebe ndipo mukuyamba kuvuta, katunduyo ayenera kuchepetsedwa. Njira yabwino ndiyiyi: mukhoza kuyankhula pakaphunzitsidwa, koma n'zovuta kuchita. Yesetsani kuchita masabata 30 patsiku, ndipo musadandaule kuti izi sizikwanira. Asayansi a ku Denmark omwe adayesa kufufuza kuti amayi omwe amaphunzitsa kwa theka la ora pa tsiku amatha kulemera kwambiri ngati omwe amaphunzitsidwa kwa mphindi 60. Kuwonjezera apo, magawo a theka la ora amawoneka ophweka, ndipo zotsatira zomveka zimakulimbikitsani kupitiliza mu mzimu womwewo.

Sinthasintha liwiro
Pofuna kuti maphunziro apindule bwino, sinthaninso zomwe mukuchita. Pakangotha ​​mphindi imodzi, yendani mwamsanga mwamsanga, mphindi yotsatira, tsambulani tempo kuti mupumule. Ziri zosavuta kuchita izi, ndipo amayi ambiri amavomereza kuti maphunzirowa amalephera kukhala chipsinjo choopsya ndi zopatsa mphamvu, koma amasanduka mtundu wa masewera.

Sungani zambiri
Pano pali chitsanzo chosavuta: ngati mutayankha maitanidwe mkati mwa ola limodzi, mutakhala pa desiki yanu, mutha kugwiritsa ntchito makilogalamu 15. Koma ngati mukuyankhula mukuimirira, ndiye kuti mutha kugwiritsa ntchito makilogalamu 100! Poyang'anitsitsa, zimachitika kuti pochita bizinesi yamba, mukhoza kutentha mpaka 800 kcal patsiku, kungochoka pa mpando.

Kuwonjezera pa kulimbana ndi kunenepa kwambiri, kusintha koteroko kudzakhudza thanzi lanu. Yesetsani kuchita zinthu zolimbitsa thupi monga momwe zingathere pa moyo wa tsiku ndi tsiku. Njira zina zimadziwika bwino kwa aliyense: kusiya mpweya ndi kukwera masitepe. Mmalo motumiza imelo kwa wothandizana naye, nyamuka ndikupita ku chipinda chotsatira, yendani kamodzi ka basi pamapazi. Koma pali zidule zochepa: pamene mukujambula zikalatazo kuntchito, yesani manja ndi kutambasula manja anu. Ndipo pamene ketulo ikuwira panyumba, tengani pang'ono pang'ono kumbali.