Mafuta am'mimba ndimavuto azimayi ambiri. Kuti muchotse mafuta ochepera, muyenera kugwiritsa ntchito nthawi yayitali komanso khama. Kugwiritsa ntchito kuthamanga kumachotsa mimba yamafuta mwa amayi ndikuphunzitsa magulu ena onse aminyewa.
Kodi kuthamanga kumathandiza kuchotsa mafuta m'mimba mwa akazi?
Pothamanga, mtima wa munthu umathandizira ntchito yake, kuthira magazi mwachangu. Izi zimathandizira kufalitsa mpweya wabwino mthupi lonse ndikuyambitsa ziwalo zonse zamkati.
Pothamanga, mayi amatuluka thukuta ndikutuluka thukuta kusungunuka konse kwa ma slag kutuluka, kuthamanga kumathandizanso kuzinthu izi mthupi la mkazi:
- kuchuluka kagayidwe kachakudya;
- amagawa maselo amafuta kukhala tinthu tating'onoting'ono;
- kumawonjezera kupirira kwa thupi zisanachitike zina zolimbitsa thupi
Kuthamanga nthawi zonse kumathandiza kuthetsa mafuta m'mimba mwa amayi, popeza panthawiyi masewera olimbitsa thupi onse amatenga nawo mbali. Kuphatikiza apo, mkazi akuthamanga, amawotcha ma calorie ambiri, chifukwa chake thupi limayamba kugwiritsa ntchito nkhokwe zake potembenuza maselo amafuta kukhala mphamvu.
Momwe mungathamange kuti muchotse mimba yanu?
Kugwiritsa ntchito masewera monga kuthamanga kumatha kuchepetsa mafuta m'mimba mwa akazi. Komabe, njirayi imachotsa mafuta pang'onopang'ono ndipo imafuna kuchita masewera olimbitsa thupi kwa nthawi yayitali, chifukwa chake chidwi cha mkazi pazomwe akuchita ndizofunikira kwambiri.
Njira yothamanga
Pofuna kuthetsa mafuta m'mimba, muyenera kutsatira malamulo awa:
- makalasi amafuna nthawi zonse, kuthamanga kumachitika nyengo iliyonse;
- othamanga ayenera kupatsidwa mphindi 40 tsiku lililonse;
- kuthamanga kuyenera kuthamanga kwa mphindi 10-15 zoyambirira, pambuyo pake ndikofunikira kusinthana mwamphamvu. Kumapeto kwa phunzirolo, muyenera kusinthana mofulumirirapo;
- nthawi zonse kuwonjezera mtunda osachepera 100 mita;
- masewera olimbitsa thupi m'mawa;
- musanathamange, muyenera kutentha ndi kukonzekera minofu yotsatira.
Ndikofunikira kuchita makalasi mumlengalenga, koma ngati mwayiwu palibe, mutha kugwiritsa ntchito chopondera. Amayi ambiri amagwiritsa ntchito kuthamanga pamalo amodzi kunyumba, phunziroli silothandiza kwenikweni, koma limathandizanso kuchepetsa mafuta amthupi.
Zimatenga nthawi yayitali bwanji kuti uchotse mimba?
Kuti mukwaniritse zotsatira zowoneka, ndikofunikira kuwonjezera pang'onopang'ono katundu. Kwa oyamba kumene kuthamanga, tikulimbikitsidwa kuti ayambe ndi kuthamanga kwa mphindi 20.
Kutenthetsani musanalowe m'kalasi. Pang'onopang'ono, katunduyo amakula mpaka mphindi 40-45. Ochita masewera olimbitsa thupi amalangizidwa kuti azingowonjezera osati nthawi yothamanga, komanso kuchuluka kwa njira zophunzitsira, ndikuwonjezera iwo kawiri pa tsiku kuti akwaniritse zotsatira.
Zotsatira ziwoneka liti?
Zotsatira zakuthamanga zimadalira mawonekedwe amomwe thupi la mkazi limakhalira. Chofunikanso kwambiri ndi kuchuluka kwa mafuta omwe amapezeka m'mimba. Zotsatira zoyambirira zidzakwaniritsidwa pakatha milungu 4-6 ya masewera olimbitsa thupi tsiku lililonse.
Ubwino wamasewera amtunduwu ndikuti thupi la mkazi mofanana limataya mafuta ndipo zotsatira zake zimakhala zolimba komanso zimakhalitsa kwanthawi yayitali.
Ngati mukufuna kufulumizitsa kuwotcha mafuta, muyenera kugwiritsa ntchito zina zolimbitsa thupi, monga kulumpha chingwe ndi kusinthana ndi atolankhani kuti musunge kamvekedwe ka minofu yam'mimba.
Kutentha kwa kalori ndi kuyaka mafuta poyenda
Kuchuluka kwa ma calories kumadalira kuthamanga kwa kuthamanga, kukweza katundu, ma calories ofulumira amawotchedwa ndipo kuchuluka kwama cell amafuta kumachepa.
Pafupifupi, pogwiritsa ntchito kuthamanga, mutha kukwaniritsa zotsatirazi:
| Avereji ya kulemera kwa mkazi | Kuthamanga (Mphindi 40) | Kuthamanga kwambiri (Mphindi 40) | Patsamba (Mphindi 40) |
| 60 Kg | Makilogalamu 480 | Makilogalamu 840 | Makilogalamu 360 |
| 70 makilogalamu | Makilogalamu 560 | Makilogalamu 980 | Makilogalamu 400 |
| Makilogalamu 80 | Makilogalamu 640 | Makilogalamu 1120 | Makilogalamu 460 |
| 90 kg ndi zina zambiri | Makilogalamu 720 | Makilogalamu 1260 | Ma calories 500 |
Zotsatira zake, mkazi amathera maselo amafuta pang'onopang'ono, komabe, ngakhale zili choncho, ataphunzira kwa maola awiri, thupi liyenera kuwotcha mphamvu zowonjezera, zomwe zimathandizanso pamtunduwo.
Kodi mukufunikira kudya mukathamanga kuti muchepetse thupi?
Ndi mafuta ambiri m'mimba, ndizovuta kwambiri kuti azimayi azisintha mawonekedwe awo ndi masewera olimbitsa thupi amodzi. Kuti zotsatira ziwonekere, zakudya zoyenera kudya ziyenera kutsatiridwa.
Chofunikira cha chakudyacho ndichakuti mkazi amadya ma calories ochepa, ndipo panthawi yolimbitsa thupi, thupi limayamba kutulutsa mphamvu zofunikira powotcha mafuta.
Pofuna kuthetsa mafuta m'mimba, tikulimbikitsidwa kusiya mitundu iyi yazogulitsa:
- mkate;
- shuga;
- ufa ndi pasitala;
- nyama zamafuta;
- mafuta;
- zakudya zachangu;
- zophika.
Zakudyazo ziyenera kukhala ndi izi:
- CHIKWANGWANI;
- zopangidwa ndi mkaka wofukiza wochepa kwambiri;
- nyama yophika (nkhuku, ng'ombe);
- masamba owiritsa;
- zipatso;
- phala wopanda mkaka;
- mkate wochuluka.
Kudya chakudya kumachitika m'magawo ang'onoang'ono mpaka kasanu patsiku. Sikulimbikitsidwa kuti mudye chakudya maphunziro asanayambe. Kudya kuyenera kuchitika mphindi 40 zokha kumapeto kwa kulimbitsa thupi. Njira yolumikizira vutoli ithandizira kuchepetsa kwamafuta am'mimba mwa akazi.
Ndemanga za kuonda
Atabereka, panali vuto ndi mbali ndi mimba yopunduka. Ndinayamba kuthamanga m'mawa, ndikuchulukitsa pang'onopang'ono kuchokera mphindi 25 mpaka 1 ora. Kwa masabata atatu oyambilira, palibe chomwe chidachitika, koma pang'onopang'ono mimba idayamba kuchepa, ndipo mwayi wochita izi ndikuchotsa kwa cellulite ndi kuphunzitsa thupi lonse.
Eleanor
Mukasankha kuchotsa mimba ndikuthamanga, muyenera kukumbukira kuti zochitika zamtunduwu zimapangitsa kuti muchepetse thupi lonse. Ndakhala ndikugwiritsa ntchito zolimbitsa thupi kwa miyezi yopitilira 3, munthawi imeneyi m'mimba wamafuta wasowa, koma minofu ya miyendo ndi matako yandilimbitsa ndikukula. Choncho, pamene akuthamanga, m'pofunika kuganizira makhalidwe munthu wa thupi.
Marina
Kuti muchepetse mimba yolemera, muyenera kuthamanga tsiku lililonse, gwiritsani ntchito shawa wosiyanitsa, komanso, zakudya. Ngati mungadye chilichonse motsatizana, sipadzakhala zotsatira zolimbitsa thupi, chabwino, kupatula kusangalala m'mawa ndi kulipiritsa tsiku lonse.
Roma
Ndimagwiritsa ntchito treadmill ngati kulimbitsa thupi, pafupipafupi ndimapsa mpaka ma calories 600 pa ola limodzi. Nthawi yomweyo, amatha kusangalala ndi makanema omwe amakonda kwambiri komanso kuchita masewera olimbitsa thupi nyengo iliyonse. Ndikuganiza kuti kuthamanga ndi masewera olimbitsa thupi kwa iwo omwe akufuna kuchotsa mafuta owonjezera.
Elena
Kuthamanga kumawongolera thanzi ndi mawonekedwe. Kuchita masewera olimbitsa thupi nthawi zonse kumakuthandizani kuti muchepetse mafuta osati pamimba pokha, komanso ntchafu. Komabe, nthawi zonse ziyenera kuwonedwa kuti zikwaniritse zotsatira zowoneka.
Ksenia
Mafuta am'mimba mwa akazi ndi vuto lodziwika bwino lomwe limatha kuchitika msinkhu uliwonse. Kugwiritsa ntchito kuthamanga kuti muchepetse maselo amafuta kumakuthandizani kuti mukwaniritse zowoneka bwino, komanso kusintha thupi. Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuwononga maselo amafuta ndikuwachotsa mthupi popanda chowononga thanzi.
