imodzi. Zifukwa za kuchuluka kwa mafuta m'mimba
awiri. Malangizo kuti muchepetse mafuta m'mimba
3. Zakudya zoyenera kupewa kuti muchotse mafuta am'mimba
Zinayi. Zakudya zomwe zimalimbana ndi mafuta m'mimba
5. Zochita zolimbitsa thupi zochepetsera mafuta am'mimba
6. FAQs pa Belly fat
Mafuta a m'mimba sikuti amangopangitsa kuti zovala zanu zimve bwino, komanso zimakhudza kudzidalira kwanu. Mafuta omwe amaunjikana m'mimba amatchedwa mafuta a visceral ndipo ndiye chiwopsezo chachikulu cha matenda amtundu wa 2 komanso matenda amtima. Ngakhale, ndizovuta kupeza mimba yomwe mumafuna kwambiri, kusintha kwa moyo wina pamodzi ndi masewera olimbitsa thupi tsiku ndi tsiku kungakuthandizeni kuchepetsa mafuta am'mimba.
Zifukwa za kuchuluka kwa mafuta m'mimba
Zifukwa 5 zomwe mukuwonjezera kulemera m'mimba
1. Moyo wongokhala
Zadziwika kuti ndizomwe zimayambitsa matenda ambiri okhudzana ndi moyo omwe akuvutitsa dziko lapansi pakali pano. Kafukufuku wina ku US yemwe adatenga pakati pa 1988 ndi 2010 adapeza kuti moyo wosagwira ntchito umapangitsa kuti amuna ndi akazi azilemera kwambiri komanso azitukuka m'mimba. Zimakupangitsani kuti mubwezerenso mafuta am'mimba ngakhale mutataya thupi. Chitani kukana ndi masewera olimbitsa thupi kuti muchepetse vuto.2. Zakudya zopanda mapuloteni
Ngakhale zakudya zokhala ndi mapuloteni ambiri zimakupangitsani kumva kuti ndinu okhuta ndikuwonjezera kuchuluka kwa kagayidwe kake, zakudya zokhala ndi mapuloteni ochepa zimakupangitsani kukhala ndi mafuta am'mimba pakapita nthawi. Malinga ndi kafukufuku, anthu omwe amadya zomanga thupi zochulukirapo sakhala ndi mafuta ochulukirapo am'mimba. Mosiyana ndi izi, kuchepa kwa mapuloteni kumawonjezera kutulutsa kwa timadzi ta njala, Neuropeptide Y.3. Kusiya kusamba
Ndizofala kupindula mafuta m'mimba pa nthawi ya kusamba . Pambuyo pakusiya kusamba, milingo ya estrogen imachepa kwambiri, kuchititsa kuti mafuta a m’mimba asungidwe m’mimba m’malo mwa ntchafu ndi m’ntchafu. Kuchuluka kwa kulemera, komabe, kumasiyana kuchokera kwa munthu kupita kwa wina.4. Mabakiteriya olakwika a m'matumbo
Thanzi la m'matumbo limathandizira kuti chitetezo cha mthupi chitetezeke komanso kupewa matenda. Kusalinganika kwa mabakiteriya a m'matumbo-omwe amadziwika kuti gut flora kapena microbiome-kutha kuonjezera chiopsezo cha matenda monga matenda a shuga a mtundu wa 2, matenda a mtima ndi khansa. Kafukufuku akuwonetsa kuti kusakwanira bwino kwa mabakiteriya am'matumbo kumalimbikitsanso kunenepa, kuphatikiza mafuta am'mimba. Anthu onenepa kwambiri amakhala ndi mabakiteriya ambiri a Firmicutes m'dongosolo lawo, zomwe zitha kuwonjezera kuchuluka kwa zopatsa mphamvu zomwe zimatengedwa kuchokera ku chakudya.5. Kupsinjika maganizo
Pali chifukwa chomwe mumakonda idyani kwambiri mukapanikizika . Kuchuluka kwa mahomoni opsinjika, Cortisol, kumabweretsa kulakalaka kwa njala, komwe kumabweretsa kunenepa. Komabe, m'malo mwa zopatsa mphamvu zambiri kusungidwa monga mafuta m'thupi lonse, Cortisol imalimbikitsa kusunga mafuta m'mimba.Malangizo kuti muchepetse mafuta m'mimba
Tsatirani izi ndikuwona mafuta am'mimba anu akutha
1. Idyani chakudya cham'mawa
Kagayidwe kachakudya m’thupi lanu kamachepa m’pamene mukugona, pamene kagayidwe ka chakudya kamene kamakagaya m’mimba kameneka kamaisonkhezeranso. Chifukwa chake, kudya chakudya cham'mawa imagwira ntchito bwino pakuchepetsa thupi.2. Kudzuka msanga
Sitingakonde, koma kudzuka msanga ndikofunikira kuti mukhale ndi moyo wathanzi. Nayi sayansi kuseri kwa izo. Mafunde afupikitsa a kuwala m'mawa amakhala ndi mphamvu pamtundu wa circadian. Ndikofunikira kuti kuwala kwa dzuwa kukhale pakati pa 8am-noon, popeza kuwala kowala m'mawa kumalumikizana ndi BMI yotsika, kapena index mass body. Choncho tambasulani!
3. Nyamula mbale zing'onozing'ono
Mabale ang'onoang'ono amapangitsa kuti magawo azigawo aziwoneka okulirapo, motero amalimbikitsa anthu kudya zakudya zochepa. Kupereka chakudya pa mbale 10-inch kusiyana ndi mbale 12-inch kumapangitsa kuti 22 peresenti achepetse zopatsa mphamvu!4. Tafunani chakudya motalika
Sikofunikira kokha kudya chakudya chanu pang'onopang'ono, komanso kutafuna bwino! Kutafuna chakudya chanu maulendo 40 kusiyana ndi 15 okha kumawotcha ma calories ambiri. Kuchuluka kwa nthawi zomwe mumatafuna kumagwirizana mwachindunji ndi kupanga mahomoni omwe ubongo wanu umatulutsa, zomwe zimasonyeza nthawi yoyenera kusiya kudya.
5. Kagone pa nthawi yake
Pa ola lililonse mochedwa mukagona mochedwa, BMI yanu imakwera ndi 2.1 points. Kugona pa nthawi yake imasunga tabu pa metabolism yanu. Kuchuluka kwa zopatsa mphamvu ndi mafuta kumatenthedwa ndikupumula kwa maola ambiri, kusiyana ndi kupeza maola ochepa ogona. Choncho gonani maola asanu ndi atatu amenewo!Zakudya zoyenera kupewa kuti muchotse mafuta am'mimba
Nenani ayi kuzinthu izi 8 ngati mukufuna kukhala ndimimba yopanda kanthu
1. Shuga
Shuga woyengedwa imathandizira kukweza kuchuluka kwa insulin m'thupi zomwe zimathandizira kusungidwa kwamafuta. Zimakhudzanso chitetezo cha mthupi ndipo zimapangitsa kuti zikhale zovuta kulimbana ndi majeremusi ndi matenda. Chifukwa chake, ganizirani za m'chiuno mwanu nthawi ina mukadzafika pagawo lowonjezera la keke.
2. Zakumwa zoledzeretsa
Zakumwa zoledzeretsa zimakhala ndi zopatsa mphamvu zopanda kanthu zomwe zimawonjezera kunenepa kwambiri, osatchulanso kuchuluka kwa shuga. Shuga uyu amabwera mu mawonekedwe a fructose ndi zina zowonjezera. Shuga imeneyi si yosavuta kuyaka, makamaka pakati pa gawo. Zakudya za soda zilinso zotsekemera zopangira zomwe zimathandizira kudwala.3. Zakudya zamkaka
Gasi nthawi zambiri ndi chizindikiro cha kusagwirizana kwa lactose komwe kungakhale kofatsa kapena koopsa. Ngati mukumva kutupa, chepetsani kudya, tchizi, yoghurt, ndi ayisikilimu. Mukawona kusiyana, sankhani mkaka wopanda lactose.
4. Nyama
Ngati simungathe kudula nyama muzakudya zanu, kuchepetsa kudya kwake ndi njira yachangu yochotsera mapaundi ena owonjezera.5. Mowa
Mowa umachepetsa kagayidwe kanu mwa kufooketsa dongosolo lamanjenje lapakati. Kafukufuku wina wa ku Britain anapeza kuti mowa ukathiridwa pazakudya zokhala ndi mafuta ambiri, zopatsa mphamvu zambiri, mafuta ochepa a m’zakudya ankawotchedwa ndipo ena ankasungidwa ngati mafuta a m’thupi. Chifukwa chake, ndi bwino kutsuka chakudya chanu ndi madzi m'malo mwa kapu yofiira.
6. Zakudya zopatsa mphamvu
Zakudya zopatsa thanzi monga mkate, mbatata ndi mpunga zimapanga kuchuluka kwa insulin komwe kumachepetsa kagayidwe kanu kagayidwe. Komanso, anthu akamadula ma carbs, chilakolako chawo chimachepa ndipo amachepa thupi.7. Zakudya zokazinga
Zakudya zokazinga za ku France zingakhale zokhwasula-khwasula zomwe mumakonda, koma zimakhala zonona ndipo zimakhala ndi mavitamini ndi mchere kapena fiber zochepa kwambiri. M'malo mwake, zakudya zokazinga zimadzaza ndi sodium ndi trans-fat zomwe zimawonekera m'mimba mwako.
8. Mchere wochuluka
Sodium yomwe nthawi zambiri imapezeka muzakudya zokonzedwa chifukwa chakutha kusunga ndikuwonjezera kukoma, ndi imodzi mwazinthu zomwe zimathandizira kwambiri m'mimba yozungulira. Zimayambitsa kusungidwa kwa madzi ndipo zimatha kuyambitsa a mimba yotupa . Sodium imathanso kusintha mowopsa kuthamanga kwa magazi mukamwedwa mopitilira muyeso.Zakudya zomwe zimalimbana ndi mafuta m'mimba
Pano pali mndandanda wa zida zanu zachinsinsi kuti mumenyane ndi chotupacho
1. Nthochi
Podzazidwa ndi potaziyamu ndi magnesium, nthochi zimachepetsa kutupa komwe kumachitika chifukwa cha zakudya zamchere. Amawonjezeranso kagayidwe kanu kagayidwe kazakudya powongolera kuchuluka kwamadzi m'thupi lanu.
2. Zipatso za citrus
Momwemonso, potaziyamu mu citrus imathandizira kuthana ndi kutupa komanso ma antioxidants amalimbana ndi kutupa, komwe kumalumikizidwa ndi kusungidwa kwamafuta am'mimba. Popeza mbali yofunika kwambiri yomenyera chiphuphu ndi hydration yoyenera, kuwonjezera laimu kapena mphero ya lalanje kumadzi anu kungathandize kuchepetsa kuchepa.3. Utsi
Oats ali ndi ulusi wosasungunuka komanso ma carbohydrate omwe amathandizira kuthetsa njala, komanso amapereka mphamvu zokwanira zolimbitsa thupi bwino komanso kuchepetsa mafuta m'thupi lanu. Komabe, onetsetsani kuti mumagula oats wopanda kukoma chifukwa oats wokometsera ali ndi shuga ndi mankhwala.
4. Ziphuphu
Mofananamo, ma pulse alinso ndi ma amino acid ambiri, opanda ma calories, ndi mafuta.5. Mazira
Mazira ali ndi mapuloteni ochuluka komanso otsika m'ma calories ndi mafuta. Amakhalanso ndi amino acid yotchedwa leucine, yomwe imakhala ngati chothandizira kuwotcha mafuta owonjezera. Kukhala ndi dzira limodzi lophika tsiku lililonse kumathandiza kuwotcha mafuta am'mimba.
6. Mtedza
Mtedza umasungabe kukhuta kwa nthawi yayitali. Kupatula apo, ndi mafuta abwino omwe samawonjezera ma calories anu. Mtedza ndiwonso gwero labwino lazakudya kwa anthu osadya masamba. Odzaza ndi omega-3 mafuta, amawonjezera mphamvu ndi metabolism.
Zochita zolimbitsa thupi zochepetsera mafuta am'mimba
5 kusuntha komwe kungakupatseni kufotokozedwa kwa abs
1. Mutu panja
N'zosavuta kuchotsa mafuta a m'mimba mwa aerobics. Zochita zolimbitsa thupi zakunja monga kuthamanga, kukwera njinga, kusambira kapena china chilichonse chomwe chimakulitsa kugunda kwa mtima chimasungunula mafuta mwachangu. Malinga ndi kafukufuku wochokera ku yunivesite ya Duke, kuthamanga kwa makilomita 12 pa sabata kungakuthandizeni kutaya mafuta m'mimba.2. Yoga
Ntchito ina iliyonse yodekha idzachita chinyengo. Kafukufuku wina adawonetsa kuti amayi omwe adasiya kusamba omwe adachita yoga kwa milungu 16 adataya mafuta ambiri am'mimba. Komanso, pumulani. Ngati kupsinjika kwanu kuli kochepa, kumachepetsa kuchuluka kwa cortisol, komwe kumalumikizidwa ndi mafuta a visceral.
3. Maphunziro apakati
Mukamachita masewera olimbitsa thupi pang'onopang'ono ndi nthawi yopuma pakati, mumapangitsa kuti minofu ikhale yabwino komanso kumanga chipiriro . Choncho thamangani liwiro lalikulu kwa masekondi 20, kenaka muchepetseni kuyenda. Bwerezani ka 10. Mungaganizirenso kukwera masitepe kapena kuyenda mothamanga kuti muwononge monotony.
4. Kuchita masewera olimbitsa thupi
Chitani masewera olimbitsa thupi omwe amawotcha zopatsa mphamvu mwachangu ndikuthandizira kutaya mafuta m'thupi lonse komanso m'mimba. Pitani kukathamanga ndi nthawi. Pamene mphamvu yanu yamtima ikukula, nthawi yomwe mumatenga kuti muthamangitse mailosi idzachepa. Ponseponse, chitani cardio katatu pa sabata.
5. Pewani crunches
Ngakhale ma ab crunches amamanga minofu, amabisika pansi pa flab ndipo amatha kupangitsa kuti m'mimba mwanu kuwoneka wamkulu pamene abs imakula. Limbitsani minofu yam'mbuyo m'malo mwake. Zidzapanga kaimidwe kanu ndikukokera mimba mkati. Chitani matabwa, squats kapena kutambasula mbali.FAQs pa Belly fat
Q
Momwe mungapezere m'mimba yopanda kanthu popanda kudya movutikira?
KWA Kudya mwangozi ndi chimodzi mwazinthu zoyipa kwambiri zomwe mungachite m'thupi lanu. Inde, imalonjeza zotsatira zofulumira koma m'kati mwake, imawononga dongosolo lanu. Mukamadzipha ndi njala kapena kuchotsa magulu a zakudya zofunika pazakudya zanu, thupi lanu limakhala losokonezeka ndipo zimapangitsa kuti thupi likhale lopanda thanzi. Kuti mukhale ndi m'mimba yopanda kanthu popanda kuchita masewera olimbitsa thupi, muyenera kudya moyenera komanso kuchita masewera olimbitsa thupi. Tsatirani ndondomeko yazakudya zopatsa thanzi zomwe zimaphatikizapo ma carbs ochepa komanso mapuloteni ambiri. Idyani zipatso, masamba aiwisi ndi kusunga thupi lanu ndi madzi ndi kumwa madzi ndi zakumwa monga kokonati madzi, mandimu ndi wobiriwira tiyi. M'malo modzipha ndi njala, idyani zakudya zazing'ono zisanu kapena zisanu ndi chimodzi patsiku kuti muwonjezere mphamvu ya metabolism. Dulani mafuta ochulukirapo, mchere ndi shuga m'zakudya zanu ndipo mutha kuwona zotsatira posachedwa.
Q
Momwe mungachepetse mafuta am'mimba ndi metabolism pang'onopang'ono?
KWA Aliyense ali ndi kagayidwe kachakudya komwe ndi kuchuluka komwe thupi lanu limawotcha zopatsa mphamvu ndikusintha chakudya kukhala mphamvu yoyendetsera ntchito zama cell. Aliyense ali ndi kagayidwe kake kosiyana ndipo pali ochepa omwe ali ndi mwayi omwe samanenepa ngakhale amadya kwambiri, chifukwa cha metabolism yawo yayikulu. Ngati muli ndi a kagayidwe kachakudya , mufunika kukankha kowonjezerako kuti muwotche mafuta mwachangu. Simungathe kusintha kwambiri kagayidwe kanu kagayidwe, koma mutha kusintha maupangiri angapo omwe angakuthandizeni kuwotcha ma calories mwachangu. Musasunge mipata yayitali pakati pa zakudya zanu. Izi ndichifukwa choti kagayidwe kachakudya kamathandizira kagayidwe kanu kagayidwe kotero ndikofunikira kudya maola angapo aliwonse. Khalani ndi makapu atatu kapena anayi tiyi wobiriwira tsiku lililonse chifukwa zimathandiza kuwotcha zopatsa mphamvu ndi bwino kagayidwe. Pewani kudya zakudya zamafuta ambiri kuti thupi lanu lisasunge m'mimba mwanu.
Q
Kodi pali kulumikizana kotani pakati pa mahomoni ndi mafuta am'mimba?
KWA Mahomoni ndi omwe amachititsa ntchito zambiri m'thupi lathu ndipo kusalinganika kulikonse mu umodzi wa iwo kungakhale ndi zotsatira zoipa pa thanzi lathu. Momwemonso ndi mafuta am'mimba. Thupi lanu likatulutsa insulin yambiri ndi mahomoni a leptin, mumatha kudziunjikira mafuta ambiri m'mimba komanso kukhala wodwala matenda ashuga. Kutsika kwadzidzidzi kapena kukwera kwa estrogen kumapangitsanso kuphulika kwa mimba ndipo kotero ndikofunikira kuti matupi athu azikhala ndi mlingo uwu mothandizidwa ndi zakudya zabwino komanso kuchita masewera olimbitsa thupi. Kuwonjezeka kwa mahomoni a cortisol omwe amayamba chifukwa cha kupsinjika kumayambitsanso mafuta am'mimba chifukwa amachepetsa kagayidwe kathu komanso kulepheretsa kagayidwe kachakudya. Pofuna kupewa kuchulukana kwamafuta, amayi ayenera kudya moyenera ndikuchita masewera olimbitsa thupi kuti ma hormoni awo azikhala bwino.
Q
Momwe mungathanirane ndi majini amafuta?
KWA Ngati muli ndi mbiri ya banja lanu la kunenepa kwambiri kapena kunenepa kwambiri m'mimba, ndikofunikira kuyang'anira mwachangu kuti mupewe zovuta zazaumoyo. Muyenera kuchita masewera olimbitsa thupi mphindi 30 tsiku lililonse kuti thupi lanu likhale logwira ntchito komanso kuti muwotche ma calories ambiri. Kupatula izi, muyenera kudya zakudya zopatsa thanzi kuti thupi lanu lisasunge mafuta a visceral omwe ali m'mimba mwanu. Mwa kudya moyenera komanso kuchita masewera olimbitsa thupi pafupipafupi, mutha kulimbana ndi majini omwe amakupangitsani kuti mukhale ndi zovuta monga kunenepa kwambiri, shuga, ndi zina.
Q
Kodi ndizotheka kutaya mafuta pa sabata?
KWA Mafuta samadziunjikira tsiku limodzi motero, kutaya zonse munthawi imodzi sikutheka. Ngakhale pali zakudya zomwe zimalonjeza kuchotsa mafuta m'kanthawi kochepa, izi zimavulaza kwambiri kuposa zabwino ndipo ziyenera kupeŵa. Ngakhale kuti n'zotheka kutaya mafuta ambiri pa sabata, ndi khama lopitirira, mudzatha kutaya mafuta ambiri a m'mimba. Kuchepetsa kulemera kwa kilo imodzi kapena ziwiri pa sabata kumaonedwa kuti ndi thanzi koma kupitirira pamenepo kungakhale kovulaza kotero tenga pang'onopang'ono. Sinthani zakudya zanu kukhala zamafuta ochepa, zokhala ndi mapuloteni ambiri komanso kumwa zamadzimadzi zambiri kuti mutaya mafuta pang'ono pa sabata. Pitirizani ndi zakudya izi kuti mutaya mafuta nthawi zonse.
Mukhozanso kuwerenga masewera olimbitsa thupi kuchepetsa mafuta m'mimba .
