Mukhoza kukhala okhulupirika kuzinthu zonse zomwe mumalimbikitsa kuti muzichita masewero olimbitsa thupi komanso osadya bwino. Kulakwitsa kwa zakudyazi kungapangitse kuti thupi lanu likhale lopindulitsa kwambiri lomwe mukuyembekezera kuti mukhale ndi nthawi yochita masewera olimbitsa thupi. American Council on Exercise (ACE) imasonyeza kuti anthu 10 ochita zolakwitsa zomwe amachita ndizochita.
1 - Kudya Chakudya Chakudya Chakudya Chakudya
Ambiri a akatswiri amavomereza kuti ngati mutadutsa kadzutsa, mudzazikonzekera tsiku limodzi ndi ma calories ambiri. Simukusowa kadzutsa kakang'ono, koma kadzutsa kosavuta kokha kamakupatsani mphamvu yoyenera kuti muyambe tsiku, makamaka m'mawa a m'mawa. Onani malangizo ambiri pa zomwe mungadye musanayende m'mawa .
2 - Osadya Musanayambe Ntchito Yophunzitsa
Mudzapeza zambiri pa gawo lanu la masewera olimbitsa thupi pokhala ndi mafuta okwanira. Chakudya chabwino choyambirira chodyera ayenera kukhala ndi chakudya, mapuloteni ndi mafuta pang'ono. Simungadye chakudya chambiri musanapite kuntchito, koma chakudya chopatsa thanzi chimapereka chimene thupi lanu likufunikira kuti likhale ndi mphamvu komanso kumanga thupi.
3 - Kuyembekezera Kwambiri Kwambiri Pambuyo Kuchita Zochita Kudya
Kudya mukatha kuchita masewera olimbitsa thupi n'kofunika kwambiri poyipatsa. Chakudya chochepa cha mapuloteni ndi carbu mkati mwa maola awiri a masewera olimbitsa thupi chidzakupatsani thupi lanu zomwe zimayenera kumanga ndi kukonza minofu ndi mitsempha ya magazi imene imawapatsa. Phunzirani za zakudya zomwe mumadya, zakudya zopangira zakudya komanso zakumwa zabwino.
4 - Kusintha Zakudya ndi Zofukiza Zamagetsi kapena Kumwa Mowa
Palibe choloweza mmalo mwa zakudya zonse. Thupi lanu limafuna mitundu yosiyanasiyana ya tizilombo toyambitsa matenda komanso tizilombo toyambitsa matenda. Palibe "zowonjezera" zitsulo kapena zakumwa zomwe zimapereka zosiyanasiyana zomwe chilengedwe chimapanga. Gwiritsani ntchito chakudya choyenera ngati pakufunika, koma khalani ndi chizoloŵezi chodya chakudya chenicheni. Yesani kusakaniza msewu wanu kusanganikirana ndi zipatso zouma ndi mtedza poyerekeza ndi kuzikonza ndikuponyera mu bar.
5 - Kudya mapuloteni ochepa kwambiri komanso osakwanira Carbs
Mukuyesera kulimbikitsa chakudya chanu ndi nkhuku mmalo mwa pasitala? Mukhoza kukonda chakudya chanu chochepa, koma chakudya ndi chomwe thupi lanu likufunikira kuti muzigwira bwino ntchito. Perekani thupi lanu ma carbu musanayambe kuchita masewera olimbitsa thupi, komanso chifukwa cha zowawa monga kuyenda maulendo ataliatali, pangani zakudya zanu zosakanizika, monga kusakaniza. Dziwani zambiri za kuyambitsa zolimbitsa thupi .
6 - Zakudya Zodalirika Zimapereka Malemba ndi Zomwe Amanena
Mukuwerenga malonda pa chizindikiro, osati kufufuza zofufuza. Makampani opatsiranawo amalephera kugwira ntchito. Opanga akhoza kupanga zodzinenera zambiri zomwe sizidzaloledwa kwa mankhwala oletsedwa. Chitani ntchito yanu ya kusukulu musanayike chilichonse m'thupi lanu. Simukusowa kuti mukhale makoswe anu a ma laboratory.
7 - Kugwiritsa Ntchito Makilomita Ambiri Kapena Ochepa pa Ntchito Yanu
Muyenera kudya kudyetsa thupi lanu pa moyo wanu. Koma mwinamwake mukuwopa kudya kwambiri kuti kuchepetsa kulemera kumakhala kovuta. Gwiritsani ntchito calator Calculator monga Calories Yotchedwa Per Day Calculator kuti muone kuchuluka kwa makilogalamu tsiku ndi tsiku thupi lanu likuyaka, kuphatikizapo ntchito calorie calculators kudziwa kuti ndi ochuluka bwanji omwe mungakhale mukuwotcha.
8 - Kukhulupirira Kuti Mungathe Kudya Zomwe Mukufuna Ngati Muchita Zochita
Anthu ambiri amalephera kulemera koma posakhalitsa akupeza kuti amafunika kufufuza zomwe amadya ngati akufuna kuwona kulemera kwake. Ndi zophweka kwambiri kupanga ma calories otenthedwa ndi "mankhwala" owonjezera omwe mutaphunzira. Pezani zakudya zowonongeka, zowonongeka komanso zopatsa zakudya zokwanira zogwirizana ndi zakudya zonse pamene zingatheke.
9 - Osamwa Zakudya Zoyenera
Ngati mumva ludzu, simukumwa mokwanira. Mukachita masewera olimbitsa thupi muyenera kupewa kutaya madzi m'thupi. Ngakhale ambiri a ife timadziwa kumwa mowa kwambiri tikatentha, tilinso pangozi m'madera otentha komanso ngakhale kuzizira. Nzeru yatsopano ndiyo kulola ludzu kukhala mtsogoleri wanu ndipo khalani okonzeka "kumwera mukamva ludzu." Kutenga botolo la madzi kapena kugwiritsa ntchito phukusi la hydration kumakupatsani inu okonzeka kumwa pamene mwudzu .
10 - Kudumpha pa Zakudya Zam'mbuyo Zatsopano Kuti Mupeze "Mzere"
Ngati ilo liri latsopano, mwinamwake ilo lidzagwiritsidwa ntchito mwapamwamba, molondola? Kuwona maumboni kuchokera ku masewera a masewera ndi maonekedwe a gurus angakulowetseni kuyesa njira zopangira zakudya za craziest. Koma ife tikukhala mu dziko lenileni, ndipo zamatsenga sizidzachitika. Zowona za zakudya zathanzi, zowonongeka sizikhala zatsopano komanso zosangalatsa, koma zimagwira ntchito.