Kutaya thupi moyenera ndikutaya mafuta owonjezera mthupi. Tidakambirana za momwe mafuta amayaka m'thupi amapezeka m'nkhaniyi: Kodi njira yotentha mafuta m'thupi imayenda bwanji?
Lero tikambirana pazoyambira zopatsa thanzi kuti muchepetse izi.
Kusinthana kwa chakudya
Thupi lathu limadziwa kuzolowera chilichonse. Ndi kusowa kwa mphamvu nayenso. Mwachitsanzo, ngati mungakhale kuthamanga tsiku lililonse kwa ola limodzindiye kuti nthawi zonse mumataya mafuta. Koma ngati mupitiliza kuchita izi osakulitsa liwiro, ndiye kuti thupi lidzazolowera nthawi yomweyo ndikupeza magwero amagetsi osawononga mafuta osungidwa. Kawirikawiri mwezi ndi theka ndikwanira kuti mukhale ndi chizolowezi. Koma chiwerengerocho ndi chovomerezeka. Zitha kukhala zosiyana kwa aliyense.
Ichi ndichifukwa chake thupi siliyenera kuloledwa kuzolowera, kuphatikiza pazakudya. Ngati mumadya zakudya zabwino zokha, ndiye kuti zikuyenda ngati kuthamanga, poyamba padzakhala zotsatira, ndiye kuti ziyima.
Kusintha kwa ma protein-carbohydrate kumathandiza, chomwe chimakhala chakuti kwa masiku angapo timadya mapuloteni okhaokha, ndiye kuti timapatsa thupi katundu, kudzaza ndi chakudya, ndipo pambuyo pake timabwerera kumasiku a protein.
Kodi tanthauzo lakusintha ndi chiyani?
Mu kusintha kwa mapuloteni-zimam'patsa mphamvu, pali chinthu chofanana ndi kuzungulira. Munthawi imeneyi, mumadya mapuloteni okhaokha kwa masiku angapo, kenako mumapanga chakudya tsiku limodzi, komanso tsiku lina losintha, mukamadya chakudya theka la tsiku ndi mapuloteni a theka lina.
Pofuna kuwotcha mafuta, thupi limafunikira mapuloteni, kapena kuti michere yomwe ili ndi mapuloteni. Ngati pali michere yochepa m'thupi, ndiye kuti mafuta adzawotchedwa bwino.
Chifukwa chake, masiku awiri kapena atatu am'mapuloteni amathandizira kukhutitsa thupi ndi michere yopsereza mafuta, kwinaku kumasula thupi ku glycogen, yomwe, ndi kuchuluka kwake, idzagwiritsidwa ntchito ngati gwero lamagetsi m'malo mwa mafuta. Chifukwa cha zomwe kulemera sikudzatha. Zakudya zamapuloteni zimaphatikizapo nkhuku, nsomba, mazira.
Zikuwoneka kuti chiwembucho ndi changwiro. Chifukwa chiyani kusinthana, ngati mutha kukhala pachakudya chokha cha mapuloteni ndikupeza zonse zomwe mukufuna kuti muchepetse thupi. Koma apa ndi pamene thupi limatha kusintha mabodza. Ngati sapatsidwa zosiyanasiyana, posakhalitsa azolowera zakudya zamapuloteni komanso adzapezanso mphamvu zina. Komanso mapuloteni ochulukirapo alibe thanzi.
Chifukwa chake, pakatha masiku 2-3 a mapuloteni amabwera tsiku la "kususuka" pomwe mungadye chakudya. Izi sizitanthauza kuti patsikuli mutha kudya chilichonse chokhudzana ndi shuga. Muyenera kudya chakudya "chodekha" chopatsa thanzi, chomwe chimapezeka makamaka m'maphala, monga buckwheat, mpunga, oatmeal, oats wokutidwa. Ngati mukufuna, ndiye kuti mu theka loyamba la tsiku lamadzimadzi mumatha kudya maswiti kapena chidutswa cha keke.
Tsiku lomaliza la kuzungulira kwanu limatchedwa "tsiku lolimbitsa thupi," mukamadya chakudya chomwecho m'mawa monga mudadya tsiku lanu la carb. Ndipo masana mumadya chilichonse chomwe mudadya mu protein.
Chofunika kwambiri pakazunguliraku ndikuti timayamba tadzaza thupi ndi michere yofunikira kuti tiwotche mafuta ndikuchotsa glycogen yonse. Kawirikawiri kuposa kilogalamu amatayika pambuyo pa masiku a protein. Pambuyo pake, timalola thupi kumvetsetsa kuti masiku a mapuloteni sakhala kwanthawizonse ndipo simuyenera kuzolowera. Kuti tichite izi, timadzaza thupi ndi chakudya chofunikira. Patsikuli, pali kunenepa pang'ono. Tsiku lokhala ndi mowa pang'ono limasinthira. Kawirikawiri pambuyo pa kuzungulira, thupi limachepa pang'ono. Ndiye kuti, kuchepa thupi pambuyo pa masiku a protein nthawi zonse kumakhala kwakukulu kuposa kunenepa pambuyo masiku am'madzi.
Zolemba zambiri momwe mungaphunzirire njira zina zochepetsera kunenepa:
1. Momwe mungathamange kuti mukhale olimba
2. Kodi ndizotheka kuonda mpaka muyaya
3. Kuthamanga kwakanthawi kapena "fartlek" pakuchepetsa
4. Muyenera kuthamanga liti
Zakudya zogwiritsiranso ntchito
Mfundo yofunika kwambiri pakudya ndikuti muyenera kudya kasanu ndi kamodzi patsiku. Izi ndizofunikira kuti kagayidwe kazakudya kazikhala kanthawi zonse. Zachidziwikire, simuyenera kudzipatsa nokha nthawi zisanu ndi chimodzi. Kudya chakudya cham'mawa ndiye chakudya chachikulu kwambiri tsikulo. Chakudya chamadzulo ndi chamadzulo, chomwenso ndi chakudya chokwanira. Ndipo palinso zokhwasula-khwasula zina zitatu pakati pa kadzutsa, nkhomaliro, chakudya chamadzulo ndi nthawi yogona. Muzakudya zozizilitsa kukhosi, muyenera kudya zipatso zamtundu wina kapena chakudya china chotsalira nkhomaliro kapena chakudya chamadzulo.
Kuponyera chakudya nthawi zonse "m'ng'anjo" ya thupi lanu kumapangitsanso kagayidwe kabwino kazinthu. Ndipo ndiye vuto lalikulu la anthu onse onenepa kwambiri - kuchepa kwama metabolism.
Imwani madzi ambiri
Apanso, kuti mukhale ndi kagayidwe kabwino m'thupi, muyenera kumwa madzi ambiri, omwe ndi 1.5-2 malita patsiku. Kuphatikiza apo, buku ili siliphatikizapo zakumwa, koma madzi oyera okha.
Njira yabwino kutsatira mfundo iyi ndikudzaza botolo la 1.5 lita ndi madzi ndikumwa tsiku lonse.
Pamodzi ndi masewera olimbitsa thupi, njira yochepetsera thupi ndiyothandiza komanso yothandiza kwambiri. Kuchepetsa thupi kotereku kumapangidwira kuti muchepetse mafuta owonjezera, osati kuchepetsa minofu.
