Chiwerengero cha mafuta omwe amagwiritsa ntchito mafuta amodzi amasonyeza kuti muli kutali bwanji ndi maloto anu komanso momwe zimakhudzidwira kwambiri usiku umene mukudya donuts kumbali zanu ndi abulu. Asayansi apeza njira khumi ndi ziwiri momwe angayezere ndi kuchotsa mafuta osakaniza kuchokera m'mimba, mmbuyo ndi manja. M'nkhaniyi, timangoganizira zokhazo zomwe zimagwira ntchito mosavuta kunyumba.
Kodi mungayese bwanji kuchuluka kwa mafuta a thupi? Malangizo kunyumba
Sitingapeze molondola 100% pakhomo, koma kulakwitsa muyeso ya kunyumba sikupitirira 3-5%. Ngati mulibe choyimikirako, ndiye mutenge wolamulira, caliper kapena sentimita tepi. Chofunika cha muyeso: Kumalo ena timatsuka khungu ndi zala zathu, timapanga khola. Timayera m'lifupi mwake, mwachidule zotsatira ndi kugawa ndi anayi. Nambala yomaliza (mm mm) imayang'aniridwa motsutsana ndi deta ya teyeso ndipo timapeza yankho - chiwerengero cha mafuta ochepa mkati mwa thupi lathu.
Kumene mungayese:
- Pafupi ndi triceps. Timapukuta khungu pafupi pakati pa humer kuchokera kumbuyo, pamwamba pa mapewa ndi mmphepete. Gwiritsani ntchito molunjika, minofu musasokoneze.
- Pa bicep. Timateteza khungu pa bicep. Dzanja liri lotetezeka ndi kusinthasintha ndi ulnar fossa kumaso, ngati kuti tsopano mutengedwera kumtsinje.
- Pansi pa mapewa. Kanizani khungu 1 cm pansi pa nsonga ya scapula pa ngodya ya madigiri 45 kuti mutenge mafuta ena. Sizingakhale zochitidwa nokha, choncho funsani thandizo kwa mnzako.
- M'mimba. Timayesa masentimita 10 kufika pamanja, pomwe ndi bwino kutenga chikhadzuwa pamalo oima. Sitimapangitsa makina osindikizira, chifukwa mukusowa zotsatira zolondola.
Manambala omwe amapezedwawa akuphatikizana, agawanika ndi 4 ndipo muyezo wa mafuta mu millimeters. Timapeza chiwerengerocho pamtanda wosakanikirana ndikuchiyerekeza ndi zaka - firimu kumanzere. Mphatikiti wa deta idzakuwonetsani inu% ya mafuta osakaniza.
Pogwiritsa ntchito tebuloyi, mukhoza kuwerengera kuchuluka kwa mafuta mu gawo lirilonse la thupi - m'chiuno, wansembe, chifuwa, mimba. Ngati simungagwire ntchito ndi wolamulira, gulani caliper kuti muyese mafuta ochepa.
Kodi mungapeze bwanji "golide"? Kuyeza kwa subcutaneous mafuta
Osati kanthu pa tebulo ndi zaka za munthu, tk. Chaka chilichonse mu thupi pali kusintha. Koma momwe mungamvetsetse kuti chiwerengero cha mafuta ochepa omwe akuyenera kukhala ochepa ayenera kukhala otani? Pa atsikana a zaka 21 mpaka 26 (30) za anthu ochita masewera olimbitsa thupi amalankhula mafuta 20-24%. Kuti muwone bwinobwino minofu ndi thupi lomwe silinavutike, ndikwanira kuchepetsa chiwerengero cha 14-19%. Awa ndiwo miyambo ya masewera a munthu wophunzitsidwa.
Kwa amuna, ziwerengerozo ndizochepa - mawonekedwe abwino ochokera 15% mpaka 10%.
Kodi mungachotse bwanji mafuta osokoneza bongo m'milingo ndi m'mimba: Ntchito
Malo ovuta kwambiri kwa atsikana ndi chiuno ndi mimba. Kuti abweretse chiwerengero cha mafuta ochepa omwe ali ochepa, sikokwanira kuti azisakaniza ndi kukoka zolemera zolimbitsa thupi. Mafuta amawotcha osati mwa mphamvu zolimbitsa thupi, koma kuthamanga - kuthamanga, kudumpha chingwe, kuthamanga pa masitepe. Pamene mphepo imatha kufika 140-160 pamphindi, ndiye mafuta amasungunuka. Zokwanira kupita kuthamanga kwa mphindi khumi ndi zitatu 3-4 pa sabata, ndipo chiuno chimasintha pamaso pathu. Ndibwino kugwirizanitsa cardio masiku osathamanga. Timapereka mavidiyo angapo kuti azitentha kwambiri mafuta.
Kodi mungachotse bwanji mafuta osokoneza bongo pamaso?
Amakula mafuta, monga momwe amataya thupi, thupi lonse. Kwa amayi ambiri, kukhuta kumasonyezedwa mopepuka pa nkhope, zomwe zimakhala zovuta kutaya. Kuchokera ku zovuta zonse, pali mankhwala, pakadali pano - ndi zakudya zoyenera , thupi labwino ndi labwino. Kuchita bwino kwa nkhope kumayambitsa minofu mu tonus, kupangitsa mpweya wa nkhope kuwongolera, kutaya makwinya. Kuthamanga kumatentha kwambiri mwamsanga. Kawiri pa sabata, chitani masks a nkhope pamutu.
Ndipotu, ndife odzala ndi mafuta chifukwa timadya makilogalamu ambiri. Ngakhale mutakhala ndi moyo wathanzi, simungathe kukhala ndi mafuta, ngati muwerengera kalori ya tsiku ndi tsiku ndipo musapitirire kumtunda. Momwe mungachitire izo, werengani apa . Kutaya thupi kumaso kudzakuthandizani kuchepetsa kugwiritsidwa ntchito kwa makilogalamu 200 kcal / tsiku kuchokera pachizolowezi.
Kodi mungachotse bwanji mafuta otsika pansi ndi mapiritsi?
Pali masewera okonzekera kutentha mafuta opangira mafuta. Sizowopsa kwa thupi ngati mutatsatira malangizo oti mugwiritse ntchito. Komabe, musaganize kuti mudzamwa mapiritsi ndi kulemera. Ayi, mankhwala osokoneza bongo amagwira ntchito pamene mukuchita masewera - mukamagwiritsa ntchito minofu yanu. Ntchito yawo ndikutenga mphamvu kuchokera ku mafuta ndi "kudyetsa" minofu yogwira ntchito. Njira imodzi, kuti muchepetse thupi liyenera kulumphira ku masewera olimbitsa thupi kapena pa masewera. Si mankhwala a mankhwala, ndizoonjezera zakudya zamasewera. Sagulitsidwa m'masitolo, koma m'masitolo ogulitsa.
Oyimira omwe amawotcha mafuta ndi L-carnitine. Izi zimalowa nyama, nkhuku, kanyumba tchizi, mkaka. Kwa anthu, amapangidwa ndi maselo a chiwindi. Choncho, kudya kwa mafuta kumaphatikizapo kugwiritsa ntchito mankhwala opangira mkaka ndi mawere a nkhuku. Werengani zambiri za L-carnitine mu kanema iyi.
Atsikana, kambiranani zomwe mumapindula polepheretsa kutero mu ndemanga za nkhaniyo! Mwamwayi!