Kodi Mungayambe Kuwona Choonadi ndi Mabodza?
Chikhulupiriro Chachikhulupiriro 1: Palibe Chisoni, Palibe Kupeza
Kuchita masewera olimbitsa thupi sikuyenera kuvulaza kuti zikhale zabwino kwa inu. Ndipotu, ngati kukukhumudwitsani mwina mukuchita chinachake cholakwika. Ena amamva kupweteka kwa nthawi yoyamba, koma ngati izo zikupitirira, mukukankhira molimba kwambiri. Kuchepetsa kupweteka kwa minofu kumayamba , komwe ululu umachitika mpaka maola 48 mutatha kuchita masewera olimbitsa thupi, zimabwera chifukwa cha kutupa ndi misonzi yazing'ono kwambiri m'matumba omwe amatenga minofu .
Kupatsa minofu nthawi kuti musinthe, musachite zambiri mofulumira, kapena mutha kuvulazidwa.
Chikhulupiriro Chachikhulupiriro 2: Kuwombera Kwambiri Pamene Mukuchita Zomwe Simukugwirizana
Ndipotu, ndizosiyana. Kuwombera pa nthawi yochita masewera olimbitsa thupi ndi chizindikiro cha bwino kwambiri. Wothamanga yemwe wasintha kuti thupi lake likhale lozizira pa nthawi yochita masewero olimbitsa thupi lidzathamanga magazi kumtunda mwamsanga ndi kutulutsa kutentha kwa thupi. Pa nthawi yomweyi, matenda a thukuta amachititsa kuti thupi lawo lizizizira kwambiri pamene thukuta limatuluka. Ngakhale anthu oyenerera amapanga thukuta kwambiri kuposa anthu omwe amakhala pansi, amataya sodium yochepa, chifukwa zambiri zimabweretsanso thupi. Zotsatira zake ndizozizira kwambiri.
Chikhulupiriro Chachikhulupiriro 3: Ngati Muleka Kuchita, Minofu Yanu Idzatembenukira ku Mafuta
Mafuta ndi minofu ndi mitundu iwiri yosiyana . Mmodzi sangakhoze kutembenukira ku chimzake. Chowonadi ndi chakuti minofu ya atrophy isagwiritsidwe ntchito. Choncho, ngati mukupitiriza kudya monga momwe mulili, koma musamachite masewera olimbitsa thupi, mudzawona kuwonjezeka kwa mafuta a thupi komanso kutayika kwa minofu.
Inde, funso lenileni ndi chifukwa chiyani mukusiya kuchita masewero olimbitsa thupi?
Chikhulupiriro Chachikhulupiriro Chachinayi: Mungathe Kuwonjezera Kutentha kwa Mafuta Mwa Kuchita Zambiri Kwambiri
Sikofunika kwenikweni kuti mphamvu yochuluka yotani pazochita zolimbitsa thupi imachokera ku mafuta kapena mavitamini. Chofunika kwambiri kumapeto kwa tsiku ndikuti ndalama zambiri zimagwiritsidwa ntchito bwanji.
Zomwe zimakhala zovuta kwambiri, zimakhala zotentha kwambiri pamphindi. Ntchito zambiri zatsopano zolimbitsa thupi zimalimbikitsidwa kuti azichita zinthu zochepa chifukwa chochita masewera olimbitsa thupi ndi ovuta kwambiri, ndipo kuchepa kwachangu ndi kosavuta kwa iwo monga oyambitsa.
Werengani Zambiri: Mphamvu zolimbitsa thupi
Kuthamanga Kwambiri, Kwambiri Kwambiri Kuwotcha Zambiri Zamakono
Chikhulupiriro Chachikhulupiriro 5: Ngati Muchita Zochita, Mukhoza Kudya Chilichonse
Ngati mukuyesera kukonzekera zakudya zoperewera pochita masewera olimbitsa thupi, mudzakhumudwa. Pamene mukudya bwino komanso osagwiritsa ntchito masewera olimbitsa thupi ndiko kudetsa kwambiri thanzi lanu kuti kudya bwino komanso kuchita masewera olimbitsa thupi, mumapindula kwambiri ndi ntchito yanu ngati mumawadyetsa zakudya zamtengo wapatali .
Chikhulupiriro Chachikhulupiriro 6: Ngati Simukugwira Ntchito Zovuta Ndiponso Kawirikawiri, Kuchita Zochita Ndi Kutaya Nthawi
Palibe chimene chingakhale patali ndi choonadi. Kafukufuku amasonyeza kuti ngakhale kuchita masewera olimbitsa thupi , monga kuyenda ndi kumalima kangapo pa mlungu, kungakhale ndi phindu lalikulu. Kafukufuku wina anapeza kuti kulima kwa ola limodzi pa sabata kunachepetsa chiopsezo cha matenda a mtima.
Chikhulupiriro Chachikhulupiriro 7: Kuchita Zochita Kungathetse Mavuto Anu Onse Ammimba
Ngakhale kuchita masewero olimbitsa thupi kungapangitse kusiyana kwakukulu ndi kuchuluka kwa moyo, sikungathe kukonza chirichonse. Anthu omwe ali ndi matenda ndi matenda ena akufunikirabe kutsatira malangizo a dokotala pankhani zokhudzana ndi matenda.
Ndipo ngakhale kuti kuchita masewera olimbitsa thupi sikungathandize kuti mukhale ndi thanzi labwino, kapena kuchiza nthenda yanu, kuchita masewera olimbitsa thupi nthawi zonse kwawonetsedwa kuti zithandize chirichonse ku matenda a nyamakazi ndi matenda a mtima kupita ku mphumu ndi shuga.
Chikhulupiriro Chachikhulupiriro 8: Kulemera kwa Kulemera Kumakukhudzani Kwambiri
Amayi ambiri amagwiritsira ntchito chifukwa ichi kuti asaphunzire kulemera. Chimene sakudziwa kuti kuphunzitsa kulemera ndi njira yosavuta komanso yofulumira kwambiri kuti amayi athe kutaya mafuta a thupi ndikuwonjezera minofu. Chifukwa Chake Akazi Ayenera Kukwezera Zolemera .
Chikhulupiriro Chachikhulupiriro 9: Kumanga Minofu Imafuna Zambiri Zamakhalidwe
Palibe umboni wa sayansi wotsimikizira chikhulupiliro chofala kuti othamanga amafunika kuchuluka kwa mapuloteni.
Malingana ndi Dr. Suzanne Nelson Steen, mkulu wa yunivesite ya Washington Huskies Sports Nutrition Program, ochita maseĊµera olimbitsa mphamvu amafunikira mapuloteni pang'ono chabe kuposa anthu ena ndipo akufunikirabe makapu okwanira kuti abweretse minofu ya glycogen. Amanena kuti zonse zamphamvu, zowononga minofu (monga kulemera kwa minofu) zimayambika ndi zimagulu. "Mafuta ndi mapuloteni sangathe kuchitidwa mofulumira kuti athe kukwaniritsa zofuna zapamwamba kwambiri. Zakudya zokwanira za zakudya zimayenera kudyetsedwa tsiku ndi tsiku kuti zibwezeretse magulu a glycogen." Kuti mumange minofu yambiri, mumangophunzira pulogalamu yabwino yolimbitsa thupi ndikudya zakudya zabwino kwambiri.
Werengani Zambiri: Mmene Mungadyetse Mitundu Yanu .
Chikhulupiriro Chachikhulupiriro 10: Kuchita Zochita Zambiri Kuli Bwino
Inde, mutha kuchita masewera olimbitsa thupi kwambiri. Ambiri othamanga apamwamba amavomerezana ndi nthano iyi, ndipo ambiri amalipira mtengo ndi kuvulala, matenda ndi kupsinjika maganizo. Ponena za masewero olimbitsa thupi, muyenera kuphunzitsidwa bwino ndikupumula kuti mukwaniritse bwino. Onani: Kuwongolera.