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Gwirani tepi nthawi yomweyo, ndikukulunga nokha pansi pa batani lanu la m'mimba, ndipo muwone ngati muyeso ukuwerenga 94 cm (37 in) kapena kupitilira apo. Ngati zitero, ndi nthawi yabwino kuti muchitepo kanthu.
Mafuta am'mimba ndi ochulukirapo kuposa owuma, osawoneka bwino m'mimba mwa thupi lanu. Kunyamula mafuta mozungulira midsection, ngakhale mutakhala ochepa kwinakwake, kumapitilira zambiri.
Mafuta am'mimba amatsegulanso zitseko zambirimbiri zokhudzana ndi thanzi zomwe zimaphatikizira koma sizimangokhudza kudwala kwa mtima, sitiroko, kapena matenda ashuga. Ngati pamwamba pake patseguka, pali matenda osachepera 39 osiyanasiyana okhudzana ndi kunenepa kwambiri m'mimba komwe kumaphatikizaponso zoopsa za khansa.
Zowonekeratu tsopano, ndi nthawi yoti mukhale ndi thanzi labwino. Werengani maupangiri otsatirawa kuti mukhale odalirika ndi mapulani azakudya zabwino ndi malingaliro olimbitsa thupi omwe angakuthandizeni kukhala osangalala.
Zakudya Zabwino, Belly Wochepa
Zifukwa zikuluzikulu ziwiri zomwe zakudya zimalepherera mwina ndi chifukwa chakuti amakuletsani mtundu wa chakudya chomwe mumadya, kapena amakusiyani kumva ngati simunadye kalikonse.
Mulimonsemo, nthawi zambiri mumatha kusiya ndondomekoyi ndikuyambiranso zizolowezi zanu zoyipa. Ndipo, ndipamene pomwe zovuta zimachitikira. Kodi mumatani? Tiyeni tikuphwasulireni.
Kuti muchotse mafuta osafunikira am'mimba, nthawi yomweyo muyenera kuchepetsa zakudya zopangidwa ndi shuga komanso zosakaniza ndikubweretsa zakudya zonse komanso zakudya zamafuta ambiri. Muyeneranso kuyika leash pazakudya zanu.
Kugwiritsa ntchito makilogalamu 40 peresenti ya ma calories kuchokera ku carbs kwatsimikiziridwa kukhala kothandiza pakuchepetsa mafuta am'mimba.
Kodi Mukuyenera Kuti Mudye Motani Kuti Muwononge Belly Fat?
- Yambani powonjezerapo zipatso, ndiwo zamasamba, nyemba zonse, ndi nyemba ku zakudya zanu-zomwe zidzakuthandizani kuti muzidya bwino.
- Idyani mapuloteni okwanira okwanira omwe amapanga zofunikira zonse za amino acid. Mapuloteni oterewa amapezeka kwambiri mu nkhuku, nsomba, mazira, tofu, ndi zina zambiri.
Osanyalanyaza mafuta athanzi monga gawo la chakudya cham'mimba mwanu. Mudzawatenga kuchokera ku mafuta azamasamba, mtedza, mbewu, ndi mapeyala.
Ndondomeko Yabwino Yazakudya
Chakudya cham'mawa:
Mbewu yonse yambewu kapena oatmeal (1 1/4 chikho), mkaka wopanda mafuta (makapu awiri), ma almond kapena mtedza wina (4 Tbsp), ndi zoumba (2 Tbsp). Izi zimawerengera makilogalamu 591, magalamu 29 a mapuloteni, 78 magalamu a chakudya, ndi magalamu 18 a mafuta.
Chakudya Chamadzulo:
Sangweji yopangidwa ndi mkate wambewu wathunthu (magawo awiri), nyama kapena nsomba zamzitini (5 oz), tchizi wonenepa (1 kagawo), phwetekere (magawo awiri), mayonesi (1 Tbsp), karoti (1), ndi madzi a lalanje ( 1 chikho). Izi zikuyimira makilogalamu 666, 41 magalamu a mapuloteni, 71 magalamu azakudya, ndi magalamu 25 a mafuta.
Chakudya Chamadzulo:
Nyama monga nkhumba, nkhuku, kapena nsomba (5 oz), saladi (1 chikho), masamba obiriwira (1 chikho), wowuma monga mkate, mbatata, kapena pasitala (kagawo kamodzi kapena chikho chimodzi), ndi zipatso (3/4) chikho). Ndipo mwadya makilogalamu 379-953, 23-53 magalamu a mapuloteni, 33-109 magalamu a chakudya, ndi magalamu 12-43 a mafuta.
Za Zokhwasula-khwasula (mutha kuzigawa ziwiri):
Mkate wonse wa tirigu (magawo awiri), batala wa chiponde (2 Tbsp), mkaka wopanda mafuta (makapu awiri), ndi apulo (1 sing'anga). Ndizofanana ndi ma calories 629, 31 magalamu a mapuloteni, 83 magalamu a chakudya, ndi magalamu 20 mafuta.
Chitani Zinthu Mwanzeru
Zakudya zokha sizokwanira kukuthandizani kuti muchepetse mafuta am'mimba. Cardio ikhoza kukhala chimodzi mwazinthu zabwino kwambiri kuti amuna ataye mafuta am'mimba. Kuti mupeze zotsatira zabwino, muyenera kuchita masewera olimbitsa thupi a mphindi 30 mpaka 60 tsiku lililonse, masiku asanu pasabata. Kuyenda mwachangu kapena masewera awiri a tenisi kumawerengedwanso ngati zochitika zolimbitsa thupi. Muyeneranso kudzitengera zochitika zina zosachita masewera olimbitsa thupi, monga kukwera masitepe, kudzuka pa tebulo lanu ola lililonse kuti mutambasule ndikuyenda, kuyenda mukamaimba foni kapena kuyimitsa magalimoto kumapeto kwa maere.
Ponena za ntchito zomanga minofu, osangokhala zokhalitsa. Chitani masewera olimbitsa thupi, mikono, miyendo, nsana, mapewa, ndi kutuluka kwanu kawiri pamlungu podutsa, kukoka, ndi masewera.
Ndizomveka kuti anthu tsopano akudziwa momwe mafuta am'mimba awo amawonekera ndipo apanga kudzidalira kokwanira kusasamala, mosasamala kanthu. Koma kunenepa kwambiri m'mimba sikuli bwino. Izi ndichifukwa choti zimalumikizidwa ndi zifukwa zomveka zachipatala ndipo sizokhudza momwe mumaonekera pakalilore.
Tsatirani malangizowo pamwambapa kuti mafuta anu am'mimba asakhalepo ndipo tidziwitseni momwe zimakugwirira ntchito kapena ngakhale mutakhala ndi malingaliro kwa ife, mu gawo la ndemanga pansipa.
