Anthu omwe amakhala ndi moyo wathanzi posakhalitsa amadzifunsa funso la zakudya zoyenera. Anthu ena amakonda kuchita masewera osadya nthawi. Ngakhale othamanga odziwa zambiri sangathe kupereka upangiri womveka bwino.
Kodi ndizotheka kuphunzitsa, kuthamanga mopanda kanthu?
Kwa nthawi yayitali, pakhala pali maphunziro angapo osiyanasiyana omwe awonetsa zovuta ndi zabwino zakuyenda osadya kwathunthu.
Zina mwazinthu izi ndi izi:
- Mafuta am'magazi ndiabwino nthawi yopuma. Chifukwa chake, mukamathamanga kuti muchepetse kunenepa, ndibwino kuti musadye. Pachifukwa ichi, kutentha kwamphamvu kwamafuta ochepa kumachitika, kutulutsa minofu kumakoka.
- Matenda am'mimba samakulolani kuti mupite kumasewera opanda kanthu. Izi ndichifukwa choti katundu wolemera amasokoneza thupi.
- Kuperewera kwa shuga wokwanira wamagazi kumakhala chifukwa chomwe wothamanga amalephera kuyenda. Ndibwino kuti muthamange panjira yokonzekera m'mawa.
Musaiwale kuti kuphunzitsa pamimba yopanda kanthu masana kapena madzulo sikupereka zotsatira zomwe mukufuna. Chifukwa chake, pulogalamu inayake yazakudya iyenera kupangidwa.
Ubwino ndi zovuta zake zolimbitsa thupi
Kuthamanga pamimba yopanda kanthu kumadziwika ndi maubwino ndi zovuta zina.
Zowonjezera ndizo:
- Pambuyo pogona usiku kwa mphindi 15-30, thupi limakhala ndi glycogen yocheperako. Izi zimawerengedwa kuti ndizofunikira popeza ndiye gwero la mphamvu ya moyo. Pakalibe glycogen, ntchito yogwira ntchito imayambitsa mafuta amthupi.
- Kusala kudya kumalimbikitsidwa pakagwa vuto lachisoni. Izi ndichifukwa choti thupi limatulutsa kuchuluka kwama endorphins.
- Kuthamanga kwammawa nthawi zonse kumachepetsa komanso kumachepetsa kudzuka m'mawa. Mukayamba tsiku molondola, mutha kupeza zotsatira zabwino.
- Thupi limayamba bwino kusungunula insulini, yomwe imayambitsa kuyamwa kwa shuga ndi minofu ya minofu.
Masewera pamimba yopanda kanthu saloledwa pakakhala mafuta ochepa. Kuperewera kwa malo ogulitsira glycogen kumakhala chifukwa chowonongera minofu ya minofu.
Kuchita masewera olimbitsa thupi kumavulaza thupi:
- Kutulutsa kwachangu kwa madzi kumakhala chifukwa cha zilonda zam'mimba, zomwe zimawonjezeka pang'onopang'ono.
- Kusowa shuga wokwanira wamagazi kumatha kubweretsa chikomokere. Mfundoyi imatsimikiza kuti njira yoyenera iyenera kusankhidwa, masitepe ndi ma curbs apamwamba ayenera kupewedwa.
Ubwino ndi zovuta zonse zamaphunziro otere ziyenera kuganiziridwa mwatsatanetsatane.
Kuthamanga pamimba yopanda kanthu kuti muchepetse kunenepa
Musaiwale kuti kuthamanga pamimba yopanda kanthu kuti muchepetse kunenepa kuyenera kuchitidwa potsatira malangizo.
Ambiri ndi awa:
- Kuthamanga kuyenera kuthamanga mkati mwa mphindi 30. Mtundu uwu wa kulimbitsa thupi ndi okwanira kukhalabe minofu mawonekedwe ndi kamvekedwe, kutentha zopatsa mphamvu. Kuthamanga motalika kwambiri kumakupangitsani kuwotcha ma calories ambiri.
- Malamulowo ayenera kukhala odekha, chifukwa kupsinjika kwambiri kumatha kusokoneza thupi. Kuti muwone chizindikirochi, pamafunika kuyang'anira kugunda kwa mtima. Pali zida zambiri zogulitsa zomwe zimakupatsani mwayi wowongolera katundu womwe mukuchita, ena ali ndi mapulogalamu ophunzitsira.
Katundu wokwera kwambiri amachititsa kuchepa kwamphamvu, kukwera kwa kuthamanga kwa magazi ndikuwoneka kwamavuto ena ambiri. Chifukwa chake, muyenera kusewera masewera mosamala.
Kuchita bwino kwa masewera olimbitsa thupi
Zina zomwe zimakhudza thupi mukamathamangira pamimba yopanda kanthu zimapangitsa kuti masewera olimbitsa thupi azikhala olimba.
Chitsanzo ndi ichi:
- Kuchulukitsa chidwi cha insulin. Mukamadya, thupi lanu limatulutsa timadzi tofanana tomwe timayendetsa shuga kuti tipeze mphamvu. Kudya nthawi zambiri kumapangitsa kuti thupi likhale losagwirizana ndi insulin komanso kunenepa. Chifukwa chake, kuthamanga pamimba yopanda kanthu sikungathenso kunenepa kwambiri ndi kunenepa.
- Kuchuluka kwa kukula kwa mahomoni. Amafunika ndi thupi kuti likhale lolimba, lifulumizitse kuyatsa mafuta, komanso kulimbitsa mafupa. Kuwonjezeka kwa ndalama zake kumathandizira kukulitsa thupi, zotsatira za maphunziro zimawoneka pafupifupi nthawi yomweyo.
Zomwe zili pamwambazi zikuwonetsa kuti pali zifukwa zambiri zothamangira m'mimba yopanda kanthu. Maphunziro oterewa ayenera kupewedwa pokhapokha ngati pali zotsutsana. Zilondazo zimayamba kukula ndikumayambitsa mavuto ambiri azaumoyo.
Kuwunika kwa othamanga
Nthawi ina ndinazindikira kuti ndine wonenepa kwambiri komanso wonenepa kwambiri. Patapita kanthawi ndidayamba kuthamanga ndikuganiza zoti ndichite pamimba yopanda kanthu. Zinali zovuta, poyamba kunalibe mphamvu, koma kenako ndinazolowera ndikuyamba kukulitsa katunduyo.
Vitaly
Nditayamba kuthamanga m'mawa ndinayamba ulesi kuphika kadzutsa. Ndili ndi kulemera koyenera, ndidayamba kutaya msanga. Chifukwa chake ndidayamba kupanga chakudya cham'mawa.
Gregory
Nthawi yoyamba yomwe ndimathamanga madzulo, ndiye ndimayamba kuphunzira m'mawa. Ndinaganiza kwa nthawi yayitali ngati ndiyenera kudya kadzutsa ndisanaphunzire. Poyamba, ndinkangoyenda mopanda kanthu, ndikuchepetsa thupi, koma kenako ndinayamba kuphika zakudya zopepuka. Mwambiri, palibe malingaliro oyenera, muyenera kusankha kutengera momwe zinthu zilili.
Zolemba
Nthawi zambiri amathamangira kuchepa thupi. Ndinaganizanso zoyamba kugwira ntchito ndekha motere. Nthawi yoyamba yomwe ndimadya chakudya cham'mawa, nditatha kugona ndidasokonekera.
Anatoly
Nthawi ina ndinaganiza zosamalira thupi langa. Pachifukwa ichi, zolimbitsa thupi nthawi zonse mu masewera olimbitsa thupi sizinali zokwanira, ndidaganiza zothamanga. Ndinazichita ndimimba lopanda kanthu, sizinali zophweka, koma zotsatira zake zinali zosangalatsa.
Olga
Palibe yankho lotsimikizika ku funso loti ngati ndiyofunika kuchita masewera olimbitsa thupi m'mimba yopanda kanthu. Nthawi zina, mwanjira imeneyi, mutha kukhala ndi zotsatira zabwino, mwa ena zimakhala ndi zotsatira zoyipa mthupi.
