Atsikana ambiri amayesetsa kuonda nthawi zonse, koma sikuti aliyense amapambana kukwaniritsa izi mwachangu komanso kosatha kuti athe kulimbikitsa zotsatirazi. Ngakhale poyendera masewera olimbitsa thupi, kusala kudya kapena kudya zakudya zochepa zokha, sikuti nthawi zonse zimakhala zotheka kukwaniritsa zomwe mukufuna.
Zifukwa 10 zomwe zimalepheretsa kuchepa thupi
Izi zimachitika kuti msungwana amapita kukachita masewera ndi zakudya, koma kulemerako kumayima. Vutolo limakhala chifukwa chakusokonezeka kwa malingaliro kapena kusowa tulo. Chabwino, kapena pakhoza kukhala zifukwa zina. Pansipa pali mndandanda wazifukwa zazikulu zomwe zimakulepheretsani kutaya mapaundi owonjezera.
Chifukwa # 1: Mafuta ambiri
Simungathe kuthetseratu mafuta pazakudya zanu. Amafunikira thupi mofanana ndi mapuloteni ndi chakudya. Kuperewera kwawo kumatha kubweretsa kusokonezeka kwa njira zamagetsi. Dziwani kuti kudya zakudya zonenepetsa kwambiri sikungakuthandizeni kuti muchepetse thupi.
Akatswiri azaumoyo amati ndikofunikira kudya mafuta osakwaniritsidwa. Amapezeka mu nsomba (monga nsomba), nsomba, azitona, mapeyala, ndi mtedza. Kuchuluka kwa mafuta kumatsimikizika payekha. Zomwe zimachitika tsiku ndi tsiku kwa anthu omwe akuyesera kuti achepetse thupi ndi 0,8-1 g pa kilogalamu ya kulemera.
Chifukwa # 2: Kudya zakudya zopatsa mphamvu kwambiri
Asayansi apeza kuti amayi omwe amadya zakudya amalephera kuchepetsa thupi mwa kudya zakudya zopatsa mphamvu kwambiri. Zoterezi ndi monga: zonunkhira (makeke, maswiti), croutons, ayisikilimu ndi zipatso zokoma (nthochi). Zakumwa zopatsa mafuta ambiri (zotsekemera) ziyeneranso kunyalanyazidwa.
Pofuna kuteteza thupi kuti lisamve njala, ndibwino kuti muzitsatira zakudya zochepa (5-6 magawo ochepa patsiku). Kukula kogwiritsa ntchito kumayikidwa payekhapayekha (kutengera kulemera koyambira ndi zotsatira zomwe mukufuna). Ndi chakudyachi, sipadzakhala chikhumbo ndi chosowa cha zokhwasula-khwasula.
Chifukwa # 3: Kugwiritsa ntchito mopitirira muyeso chakudya chambiri ndi shuga
Mono- ndi disaccharides - Zakudya "zabwino" ndizosavuta. Kamodzi m'thupi, zimayambitsa kukwera kwa insulin. Kudya zakudya zomwe muli nazo kumabweretsa njala. Thupi limayesetsa kuthana ndi izi mwakudya msanga, zomwe zimapangitsa kuti mapaundi owonjezera awonekere.
Kuti thupi lanu likhalebe labwinobwino, tikulimbikitsidwa kuti muwonjezere chakudya chambiri pazakudya (zimayamwa pang'onopang'ono) ndikuwongolera kuchuluka kwa shuga woyengedwa bwino. Zakudya zophatikizika zimaphatikizapo nyemba ndi chimanga, zosavuta - zakumwa za kaboni, zimasunga, kupanikizana, shuga.
Chifukwa # 4: Kusagona / Kugona Tulo
Tulo labwino limakhudza mwachindunji magwiridwe antchito a maubongo, omwe amachititsa kuti mahomoni azigwira ntchito m'thupi. Kusowa tulo nthawi zonse kumakhudza mphamvu yanu komanso thanzi lanu.
Kuchepetsa thupi popanda njira yogona yovuta kumakhala kovuta kwambiri. Wamkulu ayenera kugona osachepera maola 7 patsiku kuti thupi lake liziyenda bwino. Mukamagona, cortisol yocheperako (mahomoni opsinjika omwe amayambitsa mapaundi owonjezera) amapangidwa. Ndi nthawi yokwanira yogona, kuchuluka kwa stucco (mahomoni osungunuka) amachepetsedwa kwambiri, zomwe zimapangitsa kuti kumva njala.
Kugona mokwanira kumathandizanso pakulimbitsa thupi. Mukamagona mokwanira, thupi lanu limakhala ndi mphamvu zambiri. Kuti mugone tulo tofa nato, sikulimbikitsidwa kumwa zakumwa za khofi maola ochepa izi zisanachitike.
Chifukwa # 5: Kupsinjika kwakanthawi
Ndizotsimikizika mwasayansi kuti kupsinjika ndi zovuta zina zam'mutu zimasokoneza kuonda. Momwemonso, cortisol (mahomoni opsinjika) amayamba kupangidwa mu adrenal cortex. Chifukwa cha kuchuluka kwake, munthu amakhala ndi njala (ngakhale adadya posachedwa), zomwe amayesa kuthana ndi zokhwasula-khwasula zovulaza.
Kuchuluka kwa cortisol kumabweretsa kudzikundikira kwamafuta amthupi. Izi ndichifukwa choti hormone imalimbikitsa kuwonongeka kwa minofu ndikuchepetsa kagayidwe kake. Kupsinjika kwakanthawi kumakhudzanso mtundu wamaphunziro, chifukwa mphamvu yamkati imagwa mwachangu.
Chifukwa # 6: Kudya mafuta ochulukirapo
Mafuta a Trans ndi mamolekyu amafuta okhala ndi zomangira ziwiri zakapangidwe ka "trans". Kugwiritsa ntchito mafuta ochulukirapo kumawononga thanzi ponseponse: kumawonjezera cholesterol m'mwazi, kumawononga malingaliro am'mimba, kumayambitsa kukula kwamatenda amtima ndikuchepetsa kagayidwe kake. Akatswiri azaumoyo apeza kuti trans fatty acid isomers (TFA) ndi chimodzi mwazomwe zimayambitsa kunenepa kwambiri. Mafuta ambiri opatsirana amapezeka mu zakudya zotsatirazi:
- mayonesi;
- zophikira;
- zakudya zachangu;
- tchipisi;
- mazira mankhwala theka-yomalizidwa.
Chifukwa # 7: Kusowa kwa fiber mu zakudya
Kuti muchepetse kunenepa, ma fiber sanganyalanyazidwe pazakudya za tsiku ndi tsiku. CHIKWANGWANI ndi kalasi yazakudya, zimachepetsa cholesterol ndi shuga m'magazi, zimathetsa kulakalaka zakudya zopatsa mphamvu. Komanso, CHIKWANGWANI kumathandiza kusintha chimbudzi, mofulumira chuma kagayidwe.
Kuwonjezera CHIKWANGWANI ku zakudya, muyenera kusunga mlingo tsiku. Mwachitsanzo, atsikana azaka zapakati pa 20 mpaka 40 amafunikira 25 g patsiku. Zakudya zokha ziyenera kukhala zosiyanasiyana, ngati mutagwiritsa ntchito mankhwala omwewo, sipadzakhala zotsatira zabwino. Zina mwazinthu zopangira CHIKWANGWANI ndi izi: chinangwa (chosalala ndi chopera chabwino), zipatso zouma, mapeyala, nandolo, broccoli, ma almond ndi walnuts.
Chifukwa # 8: Kunyalanyaza maphunziro a mphamvu
Cardio ndiyofunikira kwambiri pakuchepetsa thupi. Izi ndi monga kusambira, kuyenda mwachangu, kuthamanga, kudumpha, kuvina kwambiri (mwachitsanzo, zumba). Mothandizidwa ndi katundu wama cardio, zinthu zingapo zabwino zimakwaniritsidwa: njira yogona ndi magwiridwe antchito zimakhazikika, mafuta amachotsedwa, thupi limakhala lolimba.
Atsikana ambiri amapita ku kalabu yolimbitsa thupi ndikukachita masewera olimbitsa thupi okha, osanyalanyaza katundu wambiri wamtima. Zolimbitsa thupi pa ma simulators cholinga chake ndikupanga minofu, kukwaniritsa kupumula. Ndizofunikira pomanga thupi lokongola, koma cardio imafunikira kuti muchepetse kunenepa. Ndikulimbikitsidwa kuti musinthe pakati pa zochitika za aerobic ndi masewera olimbitsa thupi.
Chifukwa # 9: Mapuloteni Osakwanira Pazakudya
Kuperewera kwa mapuloteni (mapuloteni) kumabweretsa kusokonezeka kwama mahomoni komanso kuchepa kwa chitetezo chamthupi, chomwe chimakhudza kuwonda. Mapuloteni amakuthandizani kuti muchepetse thupi powotcha mafuta, osati minofu. Ndi ake, n'zotheka kufulumizitsa kagayidwe. Izi zimafuna kudya magalamu osachepera 130 patsiku. Mutha kupeza mapuloteni kuchokera kuzinthu zanyama (nyama, nsomba) ndi masamba (nyemba, masamba) ochokera.
Chifukwa # 10: Kusadya madzi okwanira
Madzi ndi chimodzi mwazinthu zofunika kwambiri mthupi. Zimathandizira kufulumizitsa kagayidwe kake, kagwiridwe kazinthu kabwino ka m'mimba. Madzi ndi njira yosasunthika yochepetsera thupi, ndi gawo limodzi la njira zamagetsi, amachotsa poizoni ndi poizoni mthupi.
Ndikusowa kwake, kuchepa kwa thupi kumachedwetsa kwambiri, zomwe zimakhudza chiwerengerocho. Imawonjezera ndalama zama kalori. Wamkulu amafunika kumwa madzi okwanira malita 2.5 patsiku (kuchuluka kwake kumadalira kulemera kwake). Izi zikufanana ndi kutayika kwa ma kilocalories 150.
Mapeto
Ndikoyenera kukumbukira kuti zigawo zikuluzikulu za munthu wabwino ndizochita masewera olimbitsa thupi, kugona bwino (osachepera maola 7), mkhalidwe wamaganizidwe ndi chakudya choyenera. Kupatuka pa chinthu chimodzi kungasokoneze chiwerengerocho. Akatswiri azaumoyo amalangiza kutsatira chakudya chamagulu, zomwe zingachepetse kulakalaka zakudya zopatsa mphamvu.
