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Kuchepetsa thupi kumakhala kovuta, makamaka kuchokera kumadera ena monga nkhope. Kudzikundikira kwamafuta kumaso kumawonekera kwambiri komwe kumatha kupangitsa nkhope yayikulu, yotupa, yozungulira, yachabechabe komanso yodzaza nkhope.
Zochita kumaso zimathandizira poyenda kuzungulira minofu ya nkhope ya 50, yomwe imagwiritsidwa ntchito kawirikawiri poyerekeza ndi minofu ya ziwalo zina. Zochita izi zimalimbikitsa kuzungulira kwa magazi kumadera osiyanasiyana kumaso ndikupereka michere yofunikira, yomwe imathandizanso kuti khungu likhale labwino komanso lowala.
Komanso, masewera olimbitsa thupi amalimbitsa komanso kumangitsa minofu ya nkhope ndikupewa kuyamba kwa makwinya. M'nkhaniyi, tikambirana ena mwa malangizo osavuta komanso othandiza kuti muchepetse mafuta pankhope panu. Onani.
1. Zochita kumaso ndizofunikira
Zochita kumaso zimathandizira kwambiri pakuchepetsa ndikuchepetsa minofu yamaso ndikuupatsa nsagwada yabwino kwambiri. Kafukufuku woyendetsa ndege akuwonetsa kuti masabata makumi awiri ochita masewera olimbitsa thupi kapena yoga ya nkhope atha kukonzanso nkhope yokalamba ndikusintha mawonekedwe akhungu pokonza kumaso kwapakatikati ndikudzaza nkhope. [1]
2. Khalani ndi madzi okwanira
Kuchulukitsa kwa hydration kumatha kubweretsa kuchepa kwamafuta pochepetsa kuchepa kwa chakudya komanso kuchuluka kwa lipolysis (kuwotcha mafuta). Kumwa madzi theka la ola musanadye kumachepetsa njala yanu. Komanso, madzi amachulukitsa kagayidwe kathupi kamene kamadzetsa kutentha kwakeko. Izi zimathandizira kuwotcha mafuta ndipo zimathandizira kutaya nkhope nkhope. [ziwiri]
3. Pewani fodya ndi mowa
Kumwa mowa kwambiri nthawi zina kumapangitsa kuti madzi asungidwe m'thupi, makamaka kumaso ndikupangitsa nkhope kuwoneka ngati yotupa komanso yotupa. Kafukufuku akuwonetsa kuti kumwa mopitilira kasanu ndi kawiri pamlungu kumatha kuonjezera ngozi ya kunenepa kwambiri komanso kunenepa. Izi zapezeka makamaka mwa omwa mowa. [3]
4. Chepetsani carbs woyengedwa
Carbs woyengedwa monga ufa woyera, mpunga woyera, pasitala ndi maswiti amalumikizidwa mwachindunji ndi chiopsezo cha kunenepa kwambiri ndi kunenepa kwambiri. Ma carb awa alibe fiber komanso michere yofunikira. Izi zimawapangitsa kukhala osavuta kudya ndi thupi, zomwe zimapangitsa kuti thupi lizikhala ndi glucose. Kuchuluka kwa shuga kumayambitsidwa chifukwa cha kutupa, komwe kungayambitsenso kutukusira kwa nkhope. Kugwiritsa ntchito ma carbs oyeretsedwanso kumapangitsanso kusungidwa kwa madzi mthupi. [4]
5. Yesetsani kuchita masewera olimbitsa thupi
Zochita za Cardio ndizothandiza kwambiri pakuchepetsa mafuta. Zochita izi zimalimbikitsa makutidwe ndi okosijeni wamafuta, makamaka akachita m'mawa. Zochita za Cardio zimawonjezera kutayika kwa mtima komanso zimalimbikitsa kutentha kwa kalori mphindi iliyonse yazolimbitsa thupi. Chifukwa chake, kuchita masewera olimbitsa thupi monga kuthamanga, kusambira, kupalasa njinga komanso kuyenda mwachangu kungathandize kuchepetsa mafuta owonjezerawo.
6. Pewani mchere wambiri
Mchere wochuluka umapangitsa kuti thupi lizisunga madzi ambiri, motero kumawonjezera kulemera kwa thupi ndi mapaundi owonjezera. Izi zitha kuyambitsa chinyengo cha mafuta owonjezera pankhope pomwe madzi amasungidwa m'dera lamaso. Komabe, kugwiritsa ntchito sodium kudzera muzakudya monga kudya mwachangu kumachepa, ziwalo za thupi zimayamba kuchepa. [5]
7. Sungani nthawi yogona
Kugona kosakwanira kumasokoneza kuzungulira kwa circadian, kumachedwetsa kagayidwe kake ndikuwonjezera chidwi. Izi zimapangitsa kuti zakudya zisamangidwe mosayembekezereka zomwe zimayambitsa kuchuluka kwa kalori. Kusunga nthawi yoyenera kugona kumatha kuthandiza kuti thupi likhale lolimba komanso kuwotcha mafuta owonjezerawo kuchokera mbali zonse za thupi, kuphatikiza nkhope.
Ma FAQ Omwe Amakonda
1. Kodi ndingatani kuti nditaye mafuta pankhope sabata imodzi?
Njira yothandiza kwambiri yotaya mafuta am'maso sabata limodzi ndikuyamba ndi masewera olimbitsa thupi monga nkhope, masewera olimbitsa thupi kapena mitundu ina ya masewera olimbitsa thupi monga aerobics, kuvina kapena kusambira. Amathandizira kuwotcha mafuta mwachangu komanso amapereka nsagwada yabwino kwambiri.
2. Kodi ungataye mafuta amtundu wamafuta?
Chibadwa chingapangitse kuti ukhale ndi mafuta koma ungawataye momwemonso momwe umatayira mafuta m'magulu ena amthupi. Ganizirani zolimbitsa thupi ngati zolimba pamilomo ndikuzigwira kwa masekondi pafupifupi 10-12 ndikubwereza zomwe zidachitika kwa mphindi 10-15.
3. Kodi chifukwa chakuthupi mafuta ndi chiyani?
Zinthu zingapo zimatha kuyambitsa mafuta am'maso monga ma genetics, zakudya zoperewera, kusachita masewera olimbitsa thupi komanso moyo wongokhala.
