Malingana ndi ambiri, zonse zomwe muyenera kuchita kuti muchepetse thupi ndi kudya pang'ono ndi kusuntha zambiri. Koma si zophweka. Nkhaniyi ikufotokoza zifukwa 20 zomwe simungathe kulemera. Simungakhulupirire, koma zonsezi zimachepetsanso kuyesa kulemera kwa zero. Kotero tiyeni "tidziwe mdani mwayekha" kuti tiwone bwino. Kapena ndi iwo.
1. Simungapewe "zakudya zopsereza".
Mwinamwake, simungachite zimenezo chifukwa cha kudzikweza. Koma, ndikukhulupirira ine, sikuti ndi njala. Kudya zakudya zopanda phokoso sikungakhale zovulaza ngati mukudziwa chomwe chiri. Njira yabwino - yaiwisi masamba: kaloti, nkhaka, kabichi. Ndipo zakudya zopsereza zakudya zimatha m'malo mwa kumwa mowa. Mwachitsanzo, tiyi wobiriwira udzakuthandizani kuchepa! Ndipo, tikukangana, simunadziwe kuti ngakhale kapu yamadzi musanadye chakudya chimathandizanso kuchepetsa thupi! Monga madzi, mimba imadzaza mofulumira. Madzi amasiya msanga, koma kumverera kwa chidzalo kumakhalabe. Pankhaniyi, simudya kwambiri.
2. Mumadya m'magawo akulu.
Kawirikawiri mumaganiza kuti: "Tsopano ndikudzipangira ndekha, ndipo sindidzadya mpaka madzulo." Uku ndi kulakwitsa kwakukulu! Ndi bwino kudya nthawi zambiri, koma pang'ono ndi pang'ono. Akatswiri amati gawo la mapuloteni (nyama, nsomba, nkhuku, mankhwala a soya) ayenera kukula kwa kanjedza. Gawo limodzi la saladi ndi ndiwo zamasamba ziyenera kukhala ndi manja awiri. Chigawo cha tchizi "chokha" chiyenera kukhala kukula kwa masewero.
3. M'malo modya, madzi ambiri.
Ambiri a ife timalakwitsa kuyesa kumwa mochuluka pofuna kuyesa kuthetsa njala. Kuchokera kuchuluka kwa madzi thupi "limapuma". Makamaka zala ndi zala. Komanso, kuchokera m'madzi thupi limalandira zinthu zochepa. Amafunika zonsezi: mapuloteni, mafuta ndi chakudya! Chifukwa chake, mukamaganiza kuti madziwo adzalowe m'malo mwa zakudya zanu - mumatha kuzunzidwa mosayenera.
4. Mumadya mochedwa usiku.
Muli ndi ntchito yovuta, mumabwera mofulumira, ndipo mukufunikira kukhala ndi nthawi yosamalira banja, chakudya, kumwa, kugona pabedi ... Izi, ndithudi, ndizovuta. Zikakhala zovuta kwambiri kudya nthawi zonse. Koma muyenera kudziwa chinthu chimodzi: zonse zomwe mudadya pambuyo pa 22.00. - katundu wopanda pake m'mimba. Chakudya sichidzagwedezedwa usiku! Impso ndi chiwindi "kupumula", kutanthauza kuti magazi adzayeretsedwa bwino. Mimba ikakamizidwa kugwira ntchito, koma yofooka. Ma calories sadzatenthedwa, minofu yaikulu mu loto, nayonso, sichikulira. Kotero zonsezi zidzakhala mafuta. Kuonjezera apo, "mumabzala" m'matumbo anu, padzakhala mavuto ndi sitima, kagayidwe ka shuga. Mungathe kuchepetsa thanzi lanu! Ikani zofunikira.
5. Mumatsiriza ana onsewo.
Palibe amene amakonda zopsereza, ndi katundu, ndithudi, pepani. Koma kodi simukumvera chisoni m'chiuno mwanu ndi thanzi lanu? M'malo moponya zakudya - kuika zochepa. Limbikitsani ana kuti amalize zonse. Ndipo ngati mumakhala m'nyumba - muzikonza mulu wa kompositi, yomwe mungathe kutaya zotsalira za chakudya ndi phindu lokolola.
6. Mukuiwala za msinkhu wanu.
Patadutsa zaka 35, thupi lathu limachepetsa, mahomoni amasintha thupi, zomwe zimapangitsa kuti mafuta azikhala m'malo osiyanasiyana. Izi ndizoyamba, m'chiuno ndi m'mimba. Kafukufuku waposachedwapa wawonetsa kuti mkaka wa mafuta ochepa ndi soya ungathandize kuchepetsa thupi pambuyo pa zaka 35.
7. Mumataya thupi lokha.
Kulimbana ndi kulemera kwakukulu n'kovuta kwambiri. Muyenera kukhala ndi wina amene angakuthandizeni, akutsogolerani, kukuthandizani kuti musataye mtima. Kuonjezerapo, mudzafuna munthu akunja "wongolingalira" penyani zovuta zanu kapena zolepheretsa. Kawirikawiri, musamenyane nokha. Choncho mwayi wolephera ndi waukulu.
8. Mulibe zolinga zabwino.
Kusakhala ndi zifukwa zolepheretsa kulemera ndi chinthu chofunika kwambiri. Ngati simunadziwe zolinga, zomwe muyenera kuyesa - muzipereka mosavuta pa choyamba cholephera. Yambani ndi cholinga chochepa, ndipo mudzakhala ndi mphamvu kwambiri polimbana ndi kulemera kwakukulu. Nsembe zanu sizidzakhala zopanda phindu komanso zopanda pake.
9. Mukusowa njala.
Simungakhulupirire, koma kusala kudya ndiko chifukwa cha kulemera kwakukulu! Thupi lanu limagwiritsidwa ntchito poti "mudzadya njala", kotero ilo likusungidwa mu mafuta kuti likhale ndi moyo! Choncho thupi limapatsa mafuta pang'ono kudya. Mudzawauza kuti: "Ndakhala ndikudya mkate ndi madzi ndikukhalabe ndi mafuta!" Ndipo chinthu choipa kwambiri ndi ichi pamene mutaya mtima (osati kuti mukhale ndi njala moyo wonse!) Ndipo yambani kudya moyenera - mudzalemera kangapo mofulumira kuposa kale. Izi zikutanthawuza kuti thupi lanu limatetezedwa. Ndipo izi ndizovuta kwambiri, zomwe ziri zovuta kuchiza. Chonde pempherani chakudya chokwanira mukamadwala kwambiri ndikupewa njala!
10. Kupanikizika kumawonjezera mafuta.
Ndizomveka kumvetsa mmene mavuto angakuchititseni kukhala odzaza: mumadya kwambiri mukadandaula za chinachake. M'mavuto, mantha ndi mantha, thupi lanu limatulutsa mahomoni ambiri, omwe amawasunga mafuta. Choncho, yesetsani kupeŵa kupanikizika pamene mukulimbana ndi kunenepa kwambiri. Ndipo nthawi zina.
11. Mumamwa mowa.
Inde, n'zovuta kukhulupirira, koma kafukufuku waposachedwapa wasonyeza kuti anthu omwe sankakonda kumwa mowa sangathe kulemera. Ngakhale mosamala zakudya komanso masewera olimbitsa thupi. Zoona zake n'zakuti mowa umachepetsa kwambiri kagayidwe kameneka. Ntchito ya chiwindi ikufalikira, ndipo izi zimapangitsa kukhala kosatheka kutiyeretsa kwathunthu. Ndikutayika kotani komwe tikhoza kukambirana! Komanso, sitikunena za zidakwa zoumitsa. Pochepetsa kuchepa, vinyo pang'ono kapena mowa ndi okwanira, osati tsiku lililonse.
12. Mukufunikira minerals yambiri yochepera.
Mavitamini ndi mchere ndi zofunika kwambiri pa thanzi lathunthu, koma zowonjezera zimakhala zofunikira pokhapokha kutaya thupi. Ndipotu, potaziyamu imathandiza kuti mukhale ndi zakudya zamtundu wa zakudya komanso "kudyetsa" maselo a minofu. Muyenera kukhala ndi minofu yathanzi mukamadwala. Simukufuna kuti thupi lanu liyambe kugwiritsa ntchito minofu kuti likhale ndi mphamvu, mukufuna kutentha mafuta owonjezera. Potaziyamu imathandizanso thupi lanu kuthetsa zinyalala ndi poizoni kuchokera m'thupi. Chakudya chokhala ndi potaziyamu, kawirikawiri chochepa mafuta: mbatata yophika, sipinachi, "yogona" yogurt.
13. Simukugona mokwanira.
Zatsimikiziridwa nthawi zambiri kuti kusowa tulo kumawonjezera kulemera. Chifukwa cha ichi ndikuti pamene tatopa - chibadwa chathu chimatipangitsa kudya zambiri kuti tikhale maso. Komanso, kusowa tulo kumasokoneza kagayidwe ka thupi ndikuyambitsa mahomoni okhumba, zomwe zikutanthauza kuti thupi lanu limakhuta mafuta ambiri.
14. Mumamasula.
Kafukufuku watsopano akusonyeza kuti lingaliro limene thupi lanu limatentha mafuta ambiri kutentha kwenikweni siloona. Izi zingakhale nkhani kwa inu, koma nthawi yotentha ikhoza kuthandizira thupi lanu kugwiritsa ntchito ma calories ambiri. Iwo amawotcha mwa mawu enieni a mawu, ndipo mafuta amachoka. M'nyengo yozizira, thupi limaphatikiza mafuta kukhala ndi ziwalo zofunika. Kodi mukufunikira izi?
15. Mumakonda kukondwerera kupambana.
Iwe unali "pamwamba" kwa sabata ndipo unatayika mazana angapo magalamu - ziyenera kuzindikiridwa! Mukuchita phwando la chakudya chamadzulo. Mukuganiza kuti: "Mukatha. Palibe chodetsa nkhaŵa. " Ichi ndi kulakwitsa! Mutha kubwezerapo makilogalamu onse otentha pa sabata imodzi yokha. Inde, ndikufuna kudziwa zotsatira zina. Koma kuti ukhale wonenepa ngati mphotho ya kutaya thupi - sichoncho, wopusa?
16. Mukuvutika maganizo.
Sitikukayikira kuti ambirife timadya kwambiri chifukwa cha maganizo, koma ngati muli opsinjika maganizo - mudzakhala ndi mwayi wambiri wolemera kwambiri. Mtsinje "woopsa" ukhoza kuwuka: umadya kwambiri chifukwa cha kupsinjika maganizo, ndipo umadwala kwambiri pamene uwona momwe umakhala wonenepa. Choyamba pa nkhaniyi ndi kufunafuna thandizo kwa katswiri. Ndikhulupirire, zidzakhala zovuta kuti iwe uzikhala wekha payekha.
17. Mumapanga cholinga chosatheka.
Zoonadi, kuyesetsa kukhala woyenera kuli koyenera aliyense. Koma mwa malire oyenera. Ngati kulemera kwanu kuli pafupi ndi makilogalamu 100, ndipo munaganiza kuti mutaya thupi mu sabata imodzi mpaka 50, dikirani kulephera. Akatswiri ena ogwira ntchito zapamwamba komanso akatswiri olimbitsa thupi amakhulupirira kuti muyenera kuyesetsa kukula mofanana ndi magawo awiri pa atatu alionse oyambirira. Zingatheke, komabe ziri zomveka kuposa kutaya theka mu masiku angapo. Simudzakhumudwa ngati mutakhala ndi zolinga zochepa. Ndipo chigonjetso chirichonse chaching'ono chidzabweretsa chisangalalo. Mwa zosangalatsa zazing'ono choncho, ndipo zidzakhala bwino kwambiri m'tsogolomu.
18. Mukuzunza chokoleti.
Inde, chokoleti ndi yabwino kwa thanzi komanso "kupopera" zamchere. Makamaka ngati chokoleti chamdima. Komabe, ngakhale mkati mwake muli mafuta ambiri ndi shuga, ili ndi mtengo wapamwamba wa caloric. Ndi bwino kukhala kutali ndi iye pakulimbana ndi kulemera kwakukulu. Koma ngati simungathe kukhala opanda chokoleti, mulole kuti mukhale chokoleti chamdima komanso kagawo kamodzi pa sabata.
19. Simukumwa madzi okwanira.
Zili zovuta, kukhala pa chakudya, kusunga "madzi okwanira". Kumbali imodzi, kumwa madzi ambiri kumapindulitsa, chifukwa madzi amadzaza m'mimba ndipo amathandiza kutsuka poizoni m'thupi lanu. Komabe, ngati mumamwa madzi ochulukirapo, mumatha kumva ngati "bloated," miyendo idzaphulika. Sungani bwino - imwani kapu ya madzi chinthu choyamba m'mawa, ndi chakudya chilichonse ndi zakudya zopsereza komanso, potsiriza, usiku. Idyani zakudya zowonjezera, monga mkate wakuda, mbatata "yunifolomu", mpunga wofiira ndi pasitala.
20. Mumagwiritsa ntchito miyeso ya theka.
Mukufuna kuti zonse zikhale zophweka, choncho muzitha kuchita pang'onopang'ono. Ngati mwasankha kulimbana ndi kunenepa kwambiri - kumenyana! Zimakhala zopanda nzeru kuchita mipando isanu, ndiyeno dzipindule nokha ndi kirimu. Muyenera kumverera momwe mukulima. Tetezani ku zifukwa zomwe simungathe kulemera. Chotsani mafuta ndi shuga kuchokera ku zakudya zanu pamene mukugwiritsa ntchito mavitamini, minerals ndi fiber. Kuchita masewera olimbitsa thupi tsiku ndi tsiku! Pomwepo zotsatira zake zidzawonekera. Ndipo osati nokha.