Momwe Mungachepetse Mafuta a M'ntchafu Kunyumba

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Ntchafu zokhala ndi matani abwino ndikulota kwa munthu aliyense ndipo bwanji? Ndani safuna miyendo yowoneka bwino yomwe amatha kudzionetsera ndi chidaliro? Chifukwa chake, m'nkhaniyi, tikhala tikulemba momwe tingachepetsere mafuta am ntchafu kunyumba.

Mafuta ntchafu zosafunikira amapezeka makamaka mwa akazi kuposa amuna. Komabe, amuna amakhalanso ndi mafuta m'ntchafu. Komanso, kuyambira nthawi yobadwa mpaka zaka zisanu ndi chimodzi, kuchuluka ndi kukula kwa maselo amafuta kumawonjezeka mwa atsikana ndi anyamata zomwe zimapangitsa kukula kwamafuta amthupi.

Koma mukamakalamba, mahomoni amayambitsa kuchuluka kwamafuta ntchafu, chiuno ndi matako azimayi komanso m'mimba mwa amuna. Miyoyo yawo yonse, azimayi amakhala ndi mafuta ambiri mthupi chifukwa, atakwanitsa zaka zisanu ndi zitatu, atsikana amayamba kunenepa kwambiri poyerekeza ndi anyamata. Kuchulukitsa kwa mafuta kumachitika makamaka chifukwa cha kusintha kwa mahomoni achikazi.

Chosavuta china chomwe amayi amakumana nacho ndi mafuta am'ntchafu ndi cellulite, zomwe zimapangitsa khungu la ntchafu kuwoneka lopindika komanso lothinana. Zimachitika pamene mafuta ochulukirapo amathyola minofu yolumikizana pansi pa khungu. Mwa amuna, cellulite siyowonekera kwambiri chifukwa imakonda kupezeka m'chiuno kapena m'mimba.

Kuphatikiza zakudya ndi kuchita masewera olimbitsa thupi kumafunika kuti muchepetse mafuta kuchokera ntchafu zanu ndi ziwalo zina za thupi. Umu ndi momwe mungachepetsere mafuta am'ntchafu.

1. Tetezani Thupi Lanu

Kusungunula thupi lanu ndi madzi sikungoteteza kuchepa kwa madzi m'thupi komanso kumathandizanso kutaya mafuta chifukwa kumathandizira kutulutsa poizoni woyipa, komanso kutumiza zakudya m'maselo, ndi zina zambiri. ^[1] . Kwa ntchafu zabwino, imwani magalasi 7 mpaka 8 a madzi tsiku lililonse.

Pewani kukhala ndi sodas, zakumwa zamagetsi kapena timadziti tambiri chifukwa amakhala ndi zopatsa mphamvu komanso shuga wambiri. Imwani kapu yamadzi mphindi 30 musanadye chilichonse chifukwa izi zingasokoneze malingaliro anu kukhulupirira kuti m'mimba mwanu mwadzaza ndipo mudzakhala ndi zilakolako zochepa. Izi zithandizanso kutaya mafuta am ntchafu komanso mafuta amthupi lonse ^[ziwiri] .

2. Chepetsani Zakudya Zamadzimadzi Zosavuta

Zakudya zosavuta ndizabwino kwa inu zikafika poti muchepetse mafuta am'ntchafu. Ndi chifukwa chakuti ali ndi fiber yocheperako ndipo amapukusidwa mwachangu zomwe zingayambitse kuchuluka kwa shuga wamagazi ndikuthandizira kudya mopitirira muyeso ^[3] . Kumbali inayi, kumwa zamagulu azakudya zabwino ndikwabwino kwa inu chifukwa amalowetsedwa pang'onopang'ono ndi thupi lanu ndikusunga mimba yanu kwanthawi yayitali chifukwa chazida zambiri. Zitsanzo za ma carbs ovuta ndi mbewu zonse, mpunga wofiirira, tirigu wathunthu, oats, ndi zina zambiri.

3. Khalani ndi Zipatso ndi Masamba

Zipatso ndi ndiwo zamasamba zimaonedwa ngati zakudya zabwino kwambiri zikafika poti muchepetse mafuta am'ntchafu chifukwa ali ndi mafuta ochepa kwambiri ndipo kuwadya m'magulu akulu sikungakhudze thupi lanu mwanjira iliyonse ^[4] . Izi zidzakupangitsani kukhala okhutira kwa nthawi yayitali. Idyani zipatso ndi ndiwo zamasamba zatsopano powonjezeramo msuzi ndi masaladi mmalo mokhala ndi mavaladi ndi msuzi.

4. Wonjezerani Kudya Mapuloteni

Mapuloteni ndi macronutrient omwe angakuthandizeni kuti mukhalebe ndi mafuta ochepa. Izi zimapangitsa kukhala kosavuta kutulutsa ntchafu zanu ndikuwotcha mafuta amthupi. Malinga ndi kafukufuku wopangidwa ndi American Journal of Clinical Nutrition, anthu omwe amatsata zakudya zamapuloteni ambiri amawotcha mafuta owonjezera ndipo amawapatsa chakudya chochuluka atadya ^[5] . Komanso kukhala ndi zakudya zamapuloteni kumakupatsani minofu yolimba ndipo ndizofunikira mukamayesera kutulutsa ntchafu zanu.

5. Idyani Omega 3 Fatty Acids

Omega 3 fatty acids amapezeka mu nsomba monga salimoni, mackerel, hering'i, ndi zina zotero. Izi zidulo zamafuta zimafunidwa ndi thupi kuti likhale ndi khungu losalala ndi khungu. Cellulite mu ntchafu imatha kuthyoledwa mothandizidwa ndi ma antioxidants omwe amapezeka mu nsomba zochuluka izi komanso, kupezeka kwa omega 3 fatty acids kumatha kukonzanso khungu ^[6] . Chifukwa chake khalani ndi nsomba za 4-5 zamafuta sabata iliyonse kuti muchepetse kuchepa kwa cellulite.

6. Chepetsani Kudya Mchere

Kudya zakudya zamchere zochulukirapo kumapangitsa kuti madzi azisunga m'mimba, m'chiuno ndi ntchafu. Mukamadya mchere wambiri, madzi amasungidwa m'thupi lanu m'malo mofinyidwa ndi impso. Izi zimayambitsa matenda oopsa ^[8] . Malinga ndi American Heart Association, anthu amafunikira 2,300 mg ya sodium patsiku ndipo amakhala ndi zochulukirapo kuposa mawonekedwe a msuzi, msuzi wamzitini ndi batala zingawononge dongosolo lanu.

7.Kuyenda (Treadmill)

Kodi kuyenda ndibwino kutaya ntchafu? Kuyenda kumagwira ntchito mbali zonse ziwiri - imodzi, imagwira ntchito yolimbitsa thupi yocheperako ndipo iwiri, imathandizira kuwotcha mafuta mthupi lonse. Mutha kuyamba kuyenda pang'onopang'ono koma, onetsetsani kuti sitepe yanu iliyonse ndiyolimba. Mukayamba kuyenda, pang'onopang'ono muziwonjezera mayendedwe anu, izi zimakakamiza ntchafu zanu ndikuwotcha mafuta ^[7] . Ganizirani zoyenda mphindi 30 patsiku.

8. Chitani Magulu

Magulu ndiwo masewera olimbitsa thupi abwino kwambiri kwa iwo omwe amakhala ndi mafuta owonjezera mthupi mwawo, ntchafu ndi matako. Magulu amathandizira kumanga minofu yowonda ndikupereka ntchafu zazing'ono, zolimba komanso zowoneka bwino. Itha kuthandizanso kuchepetsa cellulite pokhapokha mukaiphatikiza ndi zakudya zabwino. Kumbukirani kuti ma calories omwe mumawotcha kwambiri, ndimene mumataya mafuta kwambiri kuchokera ntchafu zanu ndi thupi lonse.

9. Chingwe Cholumpha

Malinga ndi American Council on Exercise kutaya mafuta kuchokera m'dera linalake la thupi sikungatheke, muyenera kutaya mafuta m'thupi lonse kuphatikiza ntchafu. Kuchita zolimbitsa chingwe kumathandizira kutaya thupi lonse ndikuchepetsa ntchafu zanu. Zimagwira ntchito poyambitsa minofu yayikulu yakumunsi ndikuwonjezera minofu yowonda. Kuchita masewera olimbitsa thupi kumalimbitsa kupirira kwanu, m'malo mwa ntchafu zam'mimba zomwe zingakupangitseni kuti muchepetse kukula kwa miyendo yanu mukamachepetsa.

10. Kuthamanga (Treadmill)

Mukathamanga, mumawotcha zopatsa mphamvu ndipo zimalimbikitsa ntchafu zowonda ^[9] . Komabe, ngati muthamanga tsiku limodzi kapena awiri ndikupuma sabata limodzi ndikuyambiranso masiku angapo sikungakupatseni zotsatira zabwino. Muyenera kuthamanga tsiku ndi tsiku pang'onopang'ono kuti muwotche mafuta a ntchafu moyenera. Ganizirani kwa mphindi 30 kuthamanga patsiku.

11. Kupalasa njinga

Kupalasa njinga ndi masewera olimbitsa thupi omwe angathandize kuchepetsa mafuta amthupi kuphatikiza ntchafu ^[10] . Kuyendetsa mkombero kumagwira ntchito ntchafu zanu pochepetsa mafuta m'ntchafu zanu. Kuphatikiza apo, muotcha ma calorie ambiri mukakwera njinga zomwe zimadalira kulimbitsa thupi kwanu komanso kulemera kwanu.

12. Yoga

Zochitika zina za yoga zitha kukuthandizani kudula ntchafu zanu ngati wankhondo, malo opumira, mulungu wamkazi, mbali zam'mbali, chiwombankhanga, malo oyendetsa ndege, dancer pose, ndi mpando. Kuika kwa yoga kulikonse komwe kumakulolani kuti muyime bwino pa mwendo umodzi kumatsutsana ndi ntchafu zanu. Komabe, ma yoga awa samayang'ana mwachindunji ntchafu zanu, imagwiranso ntchito kutaya mafuta amthupi onse.

Zokuthandizani Zina Zothandiza Pakutentha Mafuta Pa Ntchafu

• Kwerani masitepe mmalo mokwera pamalo pakafunika kutero.

• Kutsata zakudya zanu kumakupatsani mwayi wopeza momwe mumadyera.

• Pewani kukhala ndi zakudya zamafuta monga makeke, agalu otentha, ma burger, ndi zina zambiri.

• Kugona mokwanira tsiku lililonse monga tulo amadziwika kuthandiza kuonda.

1. [1]Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Madzi, hydration, ndi thanzi. Ndemanga Zaumoyo, 68 (8), 439-458. onetsani: 10.1111 / j.1753-4887.2010.00304.x
2. [ziwiri]Vij, V. A. K., & Joshi, A. S. (2014). Zotsatira zakumwa kwamadzi ochulukirapo kulemera kwa thupi, kuchuluka kwa thupi, mafuta amthupi, komanso kulakalaka kwa amayi omwe atopa kwambiri. Zolemba za sayansi yachilengedwe, biology, ndi mankhwala, 5 (2), 340.
3. [3]Ludwig, D. S., Majzoub, J. A., Al-Zahrani, A., Dallal, G. E., Blanco, I., & Roberts, S. B. (1999). Zakudya zapamwamba za glycemic index, kudya kwambiri, ndi kunenepa kwambiri. Matenda, 103 (3), e26-e26.
4. [4]Charlton, K., Kowal, P., Soriano, M. M., Williams, S., Banks, E., Vo, K., & Byles, J. (2014). Kudya zipatso ndi ndiwo zamasamba komanso kuchuluka kwa mthupi mwa amuna ndi akazi azaka zapakati ku Australia. Zakudya zopatsa thanzi, 6 (6), 2305-2319.
5. [5]Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D.,… Mattes, R. D. (2015). Udindo wa mapuloteni pakuchepetsa thupi komanso kukonza. American Journal of Clinical Nutrition, 101 (6), 1320S – 1329S.
6. [6]Buckley, J. D., & Howe, P. R. (2010). Ma omega-3 polyunsaturated fatty acids amtundu wautali atha kukhala othandiza pochepetsa kunenepa kwambiri. Zakudya zopatsa thanzi, 2 (12), 1212-1230.
7. [7]Ryan, A. S., Nicklas, B. J., Berman, D. M., & Dennis, K. E. (2000). Kuletsa kudya ndi kuyenda kumachepetsa kuchepa kwamafuta pakatikati mwa akazi okalamba onenepa kwambiri-. Magazini yaku America yonena za kuchipatala, 72 (3), 708-713.
8. [8]Dahl, L. K. (1961). Kutheka komwe kumakhalapo pakumwa mchere mopitirira muyeso mu pathogenesis yofunikira kwambiri ya matenda oopsa. American Journal of Cardiology, 8 (4), 571-575.
9. [9]Williams, P.T (2013). Kuchepetsa kwambiri kuthamangitsidwa kuposa kuthamanga pa nthawi yotsatira ya 6.2-yr. Mankhwala ndi sayansi mu masewera ndi masewera olimbitsa thupi, 45 (4), 706.
10. [10]Quist, J. S., Rosenkilde, M., Petersen, M. B., Gram, A. S., Sjödin, A., & Stallknecht, B. (2017). Zotsatira zakugwira ntchito mwachangu komanso nthawi yopuma pakuchepetsa mafuta kwa amayi ndi abambo omwe ali onenepa kwambiri komanso onenepa kwambiri: kuyesedwa kosasinthika. International Journal of Obesity, 42 (3), 469–478.

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