Kodi mwakhala mukuyembekezera nthawi yayitali kwambiri kuti mulowe mu diresi lanu lakuda lakuda koma simunathe kutero chifukwa chamafuta osawoneka bwino pamimba mwanu? Chabwino, si inu nokha amene mukulimbana ndi zogwirira zachikondi kapena nsonga za muffin kapena matayala momwe amatchulidwira. Mafuta a m'mimba ndi ovuta kwambiri kuchotsa ndipo amafunika kuchita masewera olimbitsa thupi nthawi zonse komanso zakudya zoyendetsedwa bwino kuti zithetse. Koma uthenga wabwino ndi wakuti n’zosatheka. Apa tikukupatsani malangizo ndi zidule zonse mmene kutaya zigwiriro chikondi kotero kuti posachedwa mukuyenda mozungulira mu diresi la slinkiest ndi ma jini olimba kwambiri osadandaula kuti mafuta ochulukirapo amakulepheretsani mawonekedwe anu!
imodzi. Zotsatira Zake za Chikondi
awiri. Yambani Kudya Bwino
3. Chepetsani Ma Carbs ndi Maswiti
Zinayi. Khalani Kutali ndi Zakudya Zopanda Mphatso ndi Zokhwasula-khwasula
5. Imwani Madzi Okwanira
6. Yambani Kuchita Zolimbitsa Thupi Zina za Cardio
7. Crunches ndi Mapulani
8. Sungani Njira
9 . Wopanda nkhawa
Zotsatira Zake za Chikondi
Malinga ndi akatswiri, mafuta am'mimba kapena zogwirira ntchito zachikondi kapena mafuta a visceral ali ndi zovuta zingapo paumoyo wanu kuyambira matenda a chiwindi, matenda a shuga, khansa, ndi metabolic syndrome zomwe zimakupangitsani kukhala tcheru kudwala matendawa. Kuchuluka kwa mafuta a visceral kumapangitsanso kuti mukhale waulesi komanso wopanda mphamvu. Ndipo mwatsoka, chikondi chimagwira sizimangochitika mafuta kapena anthu onenepa kwambiri, ngakhale anthu owonda amatha kukhala ndi mafuta am'mimba omwe amawononga thanzi lawo.
Mafuta a m'mimba amaonedwa kuti ndi ovulaza kwambiri mtundu wamafuta pathupi lanu, n’chifukwa chake madokotala ambiri amadera nkhawa za kukula kwa m’chiuno mwanu kusiyana ndi nambala imene mwagunda pa sikelo yoyezera. Njira yabwino yothetsera mafuta m'mimba ndi dongosolo lolinganiza bwino lomwe limaphatikizapo kuchita masewera olimbitsa thupi ndi zakudya chifukwa palibe njira yomwe mungalondolere gawo limodzi lokha la thupi lanu kuti limveke kapena kuchepetsa. Chifukwa chake, tsatirani malangizo athu ndikuphunzira momwe mungachepetsere zogwirira ntchito zachikondi.
Yambani Kudya Bwino
Ngati mukudabwabe mmene kutaya zigwiriro chikondi, yambani ndi kudya bwino . Onetsetsani kuti zakudya zanu zili ndi zipatso zambiri, ndiwo zamasamba, mbewu zonse, ndi zakudya zomanga thupi. Ngati mumadya mokwanira kuchokera m'magulu onse a zakudya tsiku ndi tsiku, mudzapeza zakudya zonse zomwe mukufuna komanso mudzapeza kuyamba kuonda chifukwa mudzakhala mukudya magawo oyenera a zakudya zopatsa thanzi osati kudzaza mimba yanu ndi zopatsa mphamvu zopanda kanthu. Komabe, onetsetsani kuti mumaphatikiza zakudya zosiyanasiyana.
Yesetsani kuchepetsa kudya kwa mapuloteni, zipatso ndi ndiwo zamasamba zowonda chifukwa kafukufuku wasonyeza kuti kuphatikiza kumeneku kumakuthandizani kutaya mafuta pakatikati panu ndikukupatsani zakudya zomwe mukufunikira. Ndipotu, kusunga otsika carb ndipo mapuloteni okwera amatha kugwira ntchito modabwitsa pakusungunula masikono am'mimba amakaniwo.
Komabe, dziwani kuti mu gawo lanu kuyesetsa kudya mopatsa thanzi , simugwera mumsampha wa zakudya zamafashoni zomwe zimavulaza kwambiri kuposa zabwino. Ngakhale kuti angasonyeze zotsatira zake pakapita nthawi, mukhoza kuyambiranso kulemera kuposa momwe mumasiya mutasiya ndikuyamba kudya bwino. Zakudya zakudya zimakondanso kukonzedwa kwambiri ndipo zimatha kuwononga thanzi lanu.
Chepetsani Ma Carbs ndi Maswiti
Ngati muli serious kutaya zigwiriro zachikondi zimenezo , onetsetsani kuti mukukhala kutali, kutali ndi zakudya za shuga ndi ma carbs oyeretsedwa ambiri. Chowonadi ndi chakuti, kuti muchepetse mafuta am'mimba, muyenera kuchepetsa kudya kwa calorie ndipo njira yosavuta yochitira zimenezo ndikudula ma calories ovulaza, opanda kanthu pazakudya zanu. Poyamba, werengerani kuchuluka kwa ma calories omwe mumadya patsiku pothandizidwa ndi ma calorie counter. Kenako yesetsani kuchepetsa pafupifupi 500-750 calories kupanga zakudya zanu tsiku lililonse. Mukaphatikiza izi ndi masewera olimbitsa thupi ambiri, mukutsimikizika kuti muchepetse thupi. Samalani, komabe, kuti musadye zopatsa mphamvu zosakwana 1200 kapena mutha kudwala ndikuvutika ndi kuperewera kwa michere kwa nthawi yayitali.
Onani kwambiri pa kuchepetsa ma carbohydrate ndi kudya kwambiri zomanga thupi, zipatso ndi ndiwo zamasamba. Kafukufuku wa amayi onenepa kwambiri adawonetsa kuti omwe amatsatira zakudya zama protein 30%, 40% carbs, ndi 30% mafuta kwa milungu isanu ndi itatu adataya mafuta ochulukirapo - kuphatikiza zogwirira zachikondi - kuposa azimayi omwe amadya 16% mapuloteni, 55% carbs, ndi 26. % mafuta. Mapuloteni ndi ofunikira pakuwonda chifukwa zimakutetezani ku insulin kukana. Matupi athu amatulutsa insulini yambiri tikamakalamba monga minofu ndi maselo amafuta samayankha bwino ndipo izi zimapangitsa kuti mafuta ambiri azisungidwa m'mimba mwathu.
Dulani ma carbs oyengedwa ndi masamba owuma ndi mbewu. Osapitilira ma servings awiri a carbs tsiku lililonse. Ngati kudula zakudya zomwe mumakonda kumawoneka ngati nsembe yayikulu, kumbukirani kuti palibe njira yomwe mungapangire kuti mafuta achoke pagawo limodzi lokha la thupi lanu. Muyenera ku kuonda thupi lonse . Sungani buku lazakudya kuti mudziwe kuchuluka kwa zomwe mukudya komanso zomwe mukudya tsiku lililonse.
Khalani Kutali ndi Zakudya Zopanda Mphatso ndi Zokhwasula-khwasula
Yang'anani mozama pazakudya zanu ndikuwona zomwe zikuphatikiza. Kodi zakudya zanu zambiri zimabwera mu mawonekedwe a zakudya zopanda pake komanso zokhwasula-khwasula ? Kodi mumakonda kudya maswiti mwachangu mukamva njala m'malo modya zakudya zopatsa thanzi zomwe zimakusungani nthawi yayitali? Ngati ndi choncho, muyenera kusintha zakudya zanu pronto chifukwa zakudya zokonzedwa kwambiri kapena zakudya zopanda thanzi zimakhala ndi zopatsa mphamvu zambiri. Pochotsa zakudya zovulaza izi muzakudya zanu, mudzatha kutero kuonda mofulumira . Dzipangireni moyo kukhala wosavuta mwa kusunga nyumba yanu, malo ogwirira ntchito ndi khitchini mopanda chakudya chopanda thanzi. Mukayamba kusunga zakudya zopatsa thanzi, mudzapeza kuti muyamba kudya bwino.
Kafukufuku wa 2014 waku Sweden adapeza kuti mafuta okhuta amatipangitsa kusunga mafuta ochulukirapo kuposa omwe ali ndi polyunsaturated. Pamene ophunzira ankadya zopatsa mphamvu 750 tsiku lililonse kwa milungu isanu ndi iwiri, mwina mu mawonekedwe a kanjedza mafuta (saturated) kapena mafuta a mpendadzuwa (polyunsaturated), omwe amadya mafuta odzaza (mafuta a kanjedza) adapeza mafuta ochulukirapo pomwe omwe anali ndi mafuta a mpendadzuwa a polyunsaturated amapeza minofu yambiri komanso mafuta ochepa amthupi.
Pewani kudya momwe mungathere chifukwa chakudya cham'malesitilanti chimakhala ndi mafuta ochulukirapo, shuga ndi mafuta osatha omwe amapita pamimba mwanu. Gwiritsani ntchito mankhwala ophikira kunyumba ndikugwiritsa ntchito mafuta ngati mafuta a azitona omwe sakhala owopsa kwambiri. Ngati simungathe kupewa kudya, pewani mavalidwe a saladi, msuzi, ndi zakudya zokhala ndi carb ndikusankha saladi ndi mapuloteni okazinga m'malo mwake.
Pankhani ya zokhwasula-khwasula, khalani ochepa magawo a kuluma kwa thanzi monga kaloti, udzu winawake, nkhaka, maapulo, ndi yogati ndi inu kuti musayesedwe kudya chinthu chopanda thanzi. Kumbukirani kuti muyenera kudziphunzitsa kudya zokhwasula-khwasula maola 4-6 mutatha kudya komaliza. Kudya chakudya cham'mawa kwambiri ndi koyipa kwambiri kotero dzichepetseni pokhazikitsa nthawi yofikira panyumba yomaliza.
Imwani Madzi Okwanira
Kuwonda sikungokhala chabe kudya moyenera koma kumwa moyenera . Muyenera kukhala ndi hydrated tsiku lonse kuti mukhale ndi thanzi labwino komanso kuti muchepetse thupi lanu. Kumwa madzi ambiri kumapangitsa kuti muzimva kukhuta komanso kumakulepheretsani kudya kwambiri chakudya chopanda thanzi . Musaiwale kumwa magalasi 8 amadzi tsiku lililonse.
Langizo: Imwani kapu yamadzi musanadye kuti mimba yanu idzaze komanso kuti musamadye kwambiri.
Yambani Kuchita Zolimbitsa Thupi Zina za Cardio
Kungochepetsa zakudya zanu sikudzakhala nazo zotsatira pa zogwirira ntchito zanu zachikondi ngati simukuwonjezera ndi masewera olimbitsa thupi. Onetsetsani kuti mugwire ntchito zina Cardio muzochita zanu tsiku lililonse monga chowotcha chachikulu mafuta. Mutha kuyesa kuthamanga, kuyenda mtunda, kukwera njinga, kuvina, ndi kickboxing…ingoonetsetsani kuti mukuchita masewera olimbitsa thupi mwamphamvu kwambiri kwa mphindi zisanu pa sabata kwa theka la ola. 13. Ngati mungakwanitse, yesani masewera olimbitsa thupi a High-intensity interval Training (HIIT) komwe mudzayenera kuchita masewera olimbitsa thupi afupipafupi, ndikutsatiridwa ndi nthawi yochira. Kafukufuku wasonyeza kuti HIIT ndiyothandiza kwambiri njira yotaya zigwiriro zachikondi zimenezo .
Komabe, ngati mukuwopsezedwa ndi lingaliro lokweza mwadzidzidzi masewera olimbitsa thupi a cardio, yambani pang'onopang'ono pochita zinthu zina monga kusambira, kugwira ntchito pamakina ozungulira kapena kuyenda komwe kungakupatseninso mapindu ambiri a cardio. Ndipo ngati ndandanda yanu yotanganidwa imakulepheretsani kuchita zambiri, yesani kukulitsa zochita zanu zonse kuyenda zambiri ndi kugwiritsa ntchito galimoto mocheperako, kupewa kukhala nthawi yayitali ndikugula pedometer kapena tracker yolimbitsa thupi kuti muwone momwe mukuchitira. Zidzakuthandizani kukumbutsani kudzuka ndikuyenda mutakhala nthawi yayitali.
Crunches ndi Mapulani
Pali zochitika zina zapadera zomwe zimakhudza kwambiri kuchepetsa zogwirira zachikondi . Mwachitsanzo njinga imagunda kamvekedwe, mimba yanu ndi chogwirira chachikondi. Gona chagada ndi manja kumbuyo kwa mutu wako. Kwezani miyendo yanu phazi limodzi pamwamba pa nthaka ndipo pindani bondo lanu lakumanzere, kubweretsa kumutu kwanu. Sonkhanitsani ndikupangitsa chigongono chanu chakumanja chikumane ndi bondo lanu lakumanzere. Chitani zomwezo kumbali inayo.
Mapulani am'mbali amamveketsa pachimake chanu ndikulimbitsa ma oblique anu. Lowani mu thabwa lakumbali ndi chigongono kukuthandizani, ndi mkono wanu wina m'chiuno mwanu. Sungani thupi lanu molunjika ndikugwira kwa masekondi 30-60. Bwerezani mbali inayo. Thupi lonse toning masewera olimbitsa thupi ngati yoga ndipo Pilates nawonso ndi abwino kulimbitsa thupi lanu lonse.
Musaiwale kuti muphatikizepo zolimbitsa thupi muzolimbitsa thupi zanu chifukwa zidzakuthandizani kukhala ndi mphamvu ndikuwotcha zopatsa mphamvu zambiri popuma pokweza kagayidwe kanu. Kuphatikizika kwa maphunziro olimbana ndi masewera olimbitsa thupi a aerobic kumagwira ntchito modabwitsa kuchepetsa mafuta m'mimba .
Ngati zimakuvutani kumamatira ku ndandanda yanu yochitira masewera olimbitsa thupi, dzipangireni mnzanu wolimbitsa thupi kuti mukhale olimbikitsana. Izi zatsimikiziridwa ndi maphunziro omwe asonyeza kuti kuchita masewera olimbitsa thupi ndi mnzanu kungakupangitseni kuchepetsa thupi kusiyana ndi pamene mukugwira ntchito nokha.
Sungani Njira
Kuonda kungakhale ulendo wotopetsa ndipo padzakhala nthawi zina pamene mumadzimva kuti mulibe chidwi komanso mulibe chidwi pomaliza ulendowu. Komabe, kutsatira mosamalitsa ulendo wanu ndi kuyeza zochitika zazikulu, ngakhale zing’onozing’ono, kungakuthandizeni kutero. Pangani tepiyo kuti muyese bwenzi lanu ndikutsata miyeso yanu kuti muwone mainchesi omwe mwataya m'chiuno kapena m'mimba mwanu. Kutaya mainchesi ndikupita patsogolo kwakukulu chifukwa minofu imalemera kwambiri kuposa mafuta. Dziyeseni nokha musanayambe pa wanu kunenepa ulendo .
Kumbukiraninso kudziyeza nthawi zonse. Yendani pa sikelo yoyezera kangapo pa sabata m'mawa musanadye chakudya cham'mawa mutavula zovala zanu. Kusunga nthawi zonse kudzakuthandizani kudziwa zomwe zikugwira ntchito ndi zomwe sizikugwira ntchito ndiyeno mukhoza kusintha masewera anu moyenerera.
Wopanda nkhawa
Izi zitha kukudabwitsani koma kupsinjika kwakukulu kumatha kupita m'chiuno mwanu. Sikuti kupsinjika kwakukulu kumangowononga thanzi lanu lamalingaliro, komanso kungawononge thanzi lanu. Kupsinjika maganizo kumayambitsa kutulutsidwa kwa Cortisol yomwe imadziwikanso kuti hormone yopanikizika, yomwe yakhala ikukhudzana ndi kunenepa m'mimba. Yesani kusinkhasinkha kapena yoga kuti muchepetse nkhawa zanu.
Yesetsani kugona mokwanira chifukwa kusowa tulo kumabweretsanso kutulutsidwa kwa cortisol zimayambitsa kunenepa . Anthu osagona tulo kunenepa msanga ndikupeza kuti ndizovuta kuziletsa. Kafukufuku wasonyeza kuti omwe amagona maola osakwana asanu usiku anali ndi mafuta ambiri a m'mimba kuposa omwe amagona maola asanu ndi awiri kapena asanu ndi atatu anati kafukufuku wa 2010 Wake Forest University. Kusagona pang'ono kumabweretsanso matenda a shuga ndi kunenepa kwambiri kotero onetsetsani kuti mumagona maola asanu ndi awiri mpaka asanu ndi atatu usiku uliwonse.
Komabe, samalani kuti musayese kubweza tulo tataya mwa kutuluka kapena kugona kwambiri Loweruka ndi Lamlungu. Kafukufuku waposachedwapa wa ku Brigham Young University anasonyeza kuti amayi amene amagona ndi kudzuka nthawi imodzi usiku uliwonse amakhala ndi mafuta ochepa m’thupi. Kusagona mokwanira kumapangitsa kuti wotchi yanu yamkati ikhale yopenga ndikutulutsa mahomoni okonda mafuta ngati cortisol.
Mukhozanso kuwerenga Mmene Mungachotsere Zogwirizira Zachikondi .
