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Ambiri mwa anthu amaganiza kuti masewera olimbitsa thupi ndiye njira yokhayo yopezera minofu yamimba yamphamvu. Inde, tikulankhula za ma phukusi asanu ndi amodzi olimba, okhala ndi matani asanu ndi limodzi. Koma, muyeneranso kudziwa kuti kuphatikiza kwamaupangiri odyera athanzi ndi chizolowezi cholimba kumakupatsani mwayi wokhala ndi vuto.
Anthu ambiri amayang'ana kwambiri zakudya za ma phukusi asanu ndi limodzi, koma patangotha masiku ochepa, chakudya chawo chimatha. Zomwe mukukhala simukutsatira malamulo kapena malangizo omwe ayenera kutsatira mukamadya zakudya. Thupi lanu limafuna kuyimitsidwa nthawi ndi nthawi kotero limafunikira kuti lizitsutsidwa ndikuthandizidwa monga momwe mumachitira ndi minofu yanu.
Nawa maupangiri azakudya pamagawo asanu omwe muli nawo
1. Onani Zakudya Zanu Zamadzimadzi
Chakudya chochepa kwambiri cha carb sichitha ayi chifukwa chimachepetsa thupi lanu kuti libwezeretse minofu ya glycogen yomwe imapangitsa kuti zikhale zovuta kupanga ndikumangirira minofu. Minofu yanu ndimatenda ogwiritsira ntchito zamagetsi omwe amafunikira mphamvu nthawi zonse kuti apange ndikumawasunga kuti muchepetse mafuta mwachangu. Chifukwa chake ngati mumadya makilogalamu 2500 tsiku lililonse, mutha kudya mpaka magalamu 310 a chakudya.
2. Idyani Mapuloteni Ochuluka
Phatikizaninso zakudya zokhala ndi mapuloteni muzakudya zanu zofunikira chifukwa zimathandizira kukhala ndi minofu yowonda komanso kuthandizira kuwotcha mafuta mthupi. Komanso, mudzadabwa kudziwa kuti mwa ma macronutrients onse, mapuloteni owonda kwambiri amathandizira thupi. Izi zimathandiza thupi kuphwanya ma calories ambiri.
3. Idyani Mafuta Opatsa Thanzi
Onetsetsani kuti mumaphatikizapo mafuta athanzi makamaka mafuta a monounsaturated and polyunsaturated monga avocado, batala wa nati, nsomba ndi mafuta azakudya zanu. Mafuta azakudya zochokera kuzinthuzi azithandiza kuti insulini yanu izikhala yabwinobwino yomwe ndiyofunika ngati cholinga chanu ndikutaya mafuta am'mimba ndikuwapatsa ma thumba sikisi.
4. Idyani pafupipafupi
Anthu ambiri amadya katatu kapena kanayi patsiku, nthawi zambiri samadya chilichonse pakati. Kutsatira ndondomekoyi sikungapangitse thupi lanu kuwotcha mafuta moyenera, chomwe ndi chinsinsi chopewera kuchepa thupi. Muyenera kudya chakudya chopatsa thanzi kapena chotukuka maola atatu aliwonse kuti muwonetsetse kuti simukukhumba mafuta ndi maswiti komanso glycogen yambiri imasungidwa m'chiwindi ndi minofu.
5. Ganizirani Zakudya Zanu
Kuti muwotche mafuta ochulukirapo ndikuwulula ma washboard abs, ndikofunikira kuyang'ana pazakudya zanu poyang'anira magawo anu. Lembani mbale yanu ndi chakudya, mapuloteni, ndi mafuta mofanana. Izi zikukulepheretsani kupeza mafuta owonjezera amthupi.
6. Muzilimbitsa Thupi Lanu Asanalowe Ndiponso Mukamaliza Kulimbitsa Thupi
Musanayambe kuchita masewera olimbitsa thupi, khalani ndi mbale ya muesli ndi yogurt ndi zipatso kapena batala wa kirimba ndi mkate ndi nthochi. Izi zidzakupatsani mphamvu zolimbitsa thupi. Ndipo mukamaliza kulimbitsa thupi mutha kudya zipatso ndikugwedezeka kwa mphindi 60-90 mutagwedeza, mutha kukhala ndi bere la nkhuku ndi mbatata ndi nyama zina zokazinga.
7. Yambani Kuwala Kolemera Ndikumapeto
Ndikofunikira kuti muyambe tsiku lanu ndi chakudya cham'mawa chambiri chodzaza ndi zakudya zopangira ma carb kuti mudzaze m'mimba ndikupewa kulakalaka kosafunikira. Ndipo chakudya chanu chomaliza tsikulo chiyenera kukhala cha mapuloteni owonda, m'malo modya chifukwa zimatenga nthawi yayitali kukumba.
