Chimene Chimafunikira Kutaya Kunenepa ndi Kuzipewa
Ngati muyang'ana njira yolemetsa , ikuwoneka ngati yopanda ubongo, sichoncho? Idyani pang'ono, yesetsani zambiri ndipo penyani mapaundiwo asungunuke. Ndilo lingaliro losavuta. Ndipotu, ngati mumakhulupirira kuti mankhwalawa amapezeka m'mabuku, m'magazini, ndi m'magazi ena, zingawoneke ngati kutaya mwamsanga ndi chakudya chimodzi kapena chida chokha ... ngati mutapeza kokha.
Pachifukwa chimenecho, ena mwa anthu omwe ali ndi vutoli komanso mabuku ali olondola-kutayika kwambiri kungakhale pafupi. Koma kutaya thupi mofulumira sikukutanthauza kuti kudzakhala kosatha. Pofuna kulemera kwa nthawi yayitali, nthawi zambiri zakudya kapena mapulogalamu amaoneka kuti ndi ochepa. Kotero, kodi mwakonzeka kupeza zinsinsi zowonongeka kolemera ?
Pambuyo pa Registry National Registry Registry
Pali zoposa 4,000 zolemera zowonongeka kunja komweko, mbali zonse za National Registry Registry Registry, gulu limene limasonkhanitsa zonse zokhudza mamembala awo kuti apeze momwe anthu amathandizira kulemera kwake ndikuziletsa. Mamembala a NWCR ndi abambo ndi amai omwe akhalabe osachepera 30 pounds kulemera kwa chaka chimodzi. Kawirikawiri, mamembala awa:
- Anataya mapaundi makumi asanu ndi awiri ndikusunga kwa zaka pafupifupi 6
- Anayesa kuti adzichepetsepo kale ndipo sanalephere
- Zogwiritsira ntchito zakudya zonse komanso zochitika zolimbitsa thupi
- Anagwiritsa ntchito zosiyanasiyana zosiyana zakudya ndi njira zochitika
Zomwe mungathe kale kukunkha kuzinthu zochepazi ndikuti, choyamba, palibe zakudya zabwino kapena zolimbitsa thupi. Wophunzira aliyense adzipeza njira yake yokondwerera ndi kuchita masewera olimbitsa thupi, kotero ndilo gawo loyamba lachinsinsi lochepetsera kulemera kwake: Kufunitsitsa kuyesa ndikuyesera mpaka mutapeza njira yodyera ndikuyendayenda yomwe ikugwirizana ndi moyo wanu.
Koma, ngakhale kuti palibe chakudya kapena zochita zolimbitsa thupi zomwe zimagwirizana ndi aliyense, pali zizoloŵezi ndi makhalidwe omwe anthu onse omwe amagonjetsedwa amakhala nawo. Kodi chakudya chanu chimati chiyani za inu?
Ndizosadabwitsa kudziwa kuti kuchita masewera olimbitsa thupi ndi chinthu chofunikira kwambiri kwa mamembala athu a NWCR. Amuna amanena kuti amayatsa makilogalamu 3,293 pa sabata pamene akazi ankawotcha pafupifupi 2,545 makilogalamu pa sabata.
Izi zimafika pafupifupi ola limodzi la zochitika zolimbitsa thupi tsiku ndi tsiku, zomwe zikhoza kugwera pa Mgwirizano wachisanu pa Zochitika Zomwe Zilikudziwika . Mafilimu odziwika kwambiri akuyenda koma ambiri amanyamula zolemera, kukwera mabasiketi ndi / kapena kupanga mtundu wina wa aerobics. Mpaka wa masewero olimbitsa thupi kwenikweni ndi ochuluka kuposa omwe amavomerezedwa kuti awonongeke .
Chimene tingaphunzire kuchokera pa izi ndi chakuti, choyamba, pamafunika kuchita masewera olimbitsa thupi kuti asunge kulemera kwa thupi kuposa momwe tingaganizire. Koma, izo sizikutanthauza kuti muyenera kupumula moyo wanu usiku wonse kuti mupange zochitika.
1. Kupanga Chizolowezi Chanu Chochita Zochita
Musanachite mantha ndi masewero olimbitsa thupi, dzipatseni chilolezo kuti mutenge nthawiyi ndikuyesa ntchito zosiyanasiyana, ndondomeko ndi maulendo omwe angakuthandizeni kupeza zomwe zingakuthandizeni kwa nthawi yaitali, osati masiku angapo kapena masabata.
Kuchita masewero olimbitsa thupi kumaphatikizapo kuphatikizapo cardio, kuphunzitsa mphamvu, ndi machitidwe okhwima maganizo kuti athandizidwe kutentha makilogalamu, kumanga minofu ndi kusunga minofu yanu.
Kukhazikitsa Pulogalamu Yanu Yomwe
- Kuyamba ndi Cardio : Njira iyi ndiyomwe ikukuphunzitsani momwe mungakhalire pulogalamu ya cardio.
- Kuyamba ndi Kuphunzitsa Mphamvu : Ngati mutayika pa kukweza zolemera, nkhaniyi ikukutengerani pulogalamu iliyonse ya mphamvu.
- Maphunziro Okhazikika : Nkhaniyi ikukuthandizani za m'mene mungakhalire komanso m'mene mungatambasulire komanso malingaliro othandizira kuti mukhale osasintha.
Ngati mukusowa chithandizo chambiri, mutha kugwira ntchito ndi wophunzitsi wanu (mungathe kuwapeza pa intaneti).
Malangizo ndi zidule
Ngati mumasokonezeka pomwe mungayambire, kumbukirani kuti: Kuchita chinachake nthawi zonse kumakhala bwino kuposa china chilichonse, pamene zina zonse zikulephera, zimayenda. Ndipo, kumbukirani, mukhoza kukhazikitsa pulogalamu yanu njira iliyonse yomwe mumakondera. Zinthu zochepa zomwe mungachite ndizo:
- Kutaya nthawi zonse . Gwiritsani ntchito ntchito tsiku lonse ndipo mutha kulandira ubwino wolemera ndi thanzi labwino.
- Kusokoneza mphamvu yanu . Ngati mumagwira ntchito molimbika, mukhoza kuchepetseratu ntchito yanu, kotero kuti kukhala ndi ntchito zosiyana siyana kungakupatseni nthawi yambiri yochita masewera olimbitsa thupi.
- Kuphatikiza zinthu zina . Kuchita masewera olimbitsa thupi ndikofunikira, koma ntchito yowonjezera ikhozanso kupanga kusiyana kwakukuru kotentha mafuta . Komanso NEAT ( Osagwiritsa ntchito zochita maselo thermogenesis ), kumangotanthauza kusunthira mozungulira momwe zingathere. Zonse zimawerengeka!
- Khalani oleza mtima . Kuwonongeka kwamuyaya ndi pang'onopang'ono ndipo ndikusintha zizoloŵezi zoipa. Dzipatseni nthawi kuti muwone momwe mungasinthire ndikupatsani thupi lanu nthawi yoyenera kutaya kulemera kwake.
2. Kupanga Chizolowezi Chakudya Chakudya Chopatsa thanzi
Sitiyenera kudabwa kuti gawo lotsatira la kuperewera kwa kulemera kumaphatikizapo zakudya. Ambiri a bungwe la NWCR adanena kuti amadya chakudya chochepa cha mafuta, omwe amadya mafuta okwanira 1,306 patsiku (24.3% mafuta) ndipo amuna amadya makilogalamu 1,685 pa tsiku (23.5% mafuta).
Chochititsa chidwi ndi chakuti pafupifupi theka la mamembala amagwiritsira ntchito pulogalamu ya zakudya zamalonda ndipo theka linachita izo zokha. Mosasamala za njira yomwe iwo amatsatira, mamembalawo amatha kutsata mtundu womwewo wa zakudya. Kuwonjezera apo, anthu 80 pa 100 alionse amawadya chakudya cham'mawa tsiku lililonse, chomwe sayansi yasonyezeratu imatsogolera ku BMI yapamtunda kuposa anthu omwe amadya chakudya cham'mawa.
Zina mwa njira zomwe ankadula kudula zakudya zimaphatikizapo kuletsa chakudya, kuyang'ana kukula kwa magawo ndi kuwerengera mafuta .
Malangizo ndi zidule
Kwa ambiri a ife, zakudya sizimagwira ntchito bwino ndipo anthu ena amapeza kuti kupanga zochepa za momwe amadyera tsiku lililonse kumapindulitsa kwambiri, ngakhale kuti kulemera kwake kuli pang'onopang'ono.
- Pantry Makeover: Yambani mkati mwachitetezo chanu ndi furiji. Kuyesa zakudya zowononga kumakhala kovuta kukhalabe wathanzi. Phunzirani zomwe muyenera kusunga ndi zomwe mungataya.
- Pewani Zakudya Ndipo Pangani Kusintha Kwathu: M'malo mosintha momwe mumadyera usiku, gwiritsani ntchito malingaliro abwino odya kuti musinthe pang'ono popanda kudya.
Ngati muli ndi chidwi ndi njira yowonjezera kapena zakudya, izi zimakuthandizani kuphunzira zambiri za kukula kwa magawo, momwe mungawerengere zakudya komanso momwe mungasankhire zakudya zabwino kwambiri:
- Mmene Mungayese Zofuna Zanu za Caloric ndikuzigwiritsa ntchito kuti muchepetse Kunenepa : Ngakhale kuti kalori yowonjezera yothandizira anthu a NWCR adachokera ku makilogalamu 1,300 mpaka 1,600 patsiku, tonsefe tiri ndi zofunikira za calorie zosiyana. Njira imodzi yowerengera kuchuluka kwa makilogalamu omwe mukufunikira ndikuwerengera BMR yanu ndi ntchito yanu ndikuchepetsa makilogalamu anu kumeneko.
- Tawonani Zoyimira Zanu : Kodi mukudziwa gawo limodzi la mapuloteni? Nanga bwanji gawo limodzi la tchizi? Ngati simukudziwa, nkhaniyi ikuthandizani kuti muwone momwe zigawo zofunikira zikuwonekera.
- Lerengani Makalori Anu: Kusunga nyimbo zamakono ndi njira ina yomwe othawira bwino omwe amawonetsetsa kuti akudya zochepa kuposa zomwe zikuyaka. Tsambali likukuthandizani kuti mufufuze zakudya zamtundu ndi zakudya zamitundu yambiri. Palinso malo osungira komwe mungathe kudziwa zomwe mukudya ndi kuchita masewera olimbitsa thupi monga Fitwatch.com.
3. Kupanga Chizolowezi Chanu Chodzifufuza
Chinthu china cha osowa kulemera kwa NWCR akudzilemera okhazikika nthawi zonse. Ofalitsa okwana 44% adadziwerengera okha tsiku lililonse pamene 31% amalemera okha kamodzi pa sabata. Lingaliro pano silokhalitsa palokha, koma kukhala osamala bwino otaika amakhalabe ngakhale atataya kulemera kwake.
Ichi ndi mfundo yofunikira yomwe imasiyana ndi mapulogalamu ambiri a zakudya omwe ali panopa. Zakudya zambiri zimafuna kuti muzitsatira magawo osiyana ndi makilogalamu osiyanasiyana. Kawirikawiri pali njira yochepetsera, kapena nthawi yomwe mumaletsa zakudya (kapena ngakhale magulu onse a chakudya) ndi kuchepetsa kwambiri calories. Pambuyo pake, dieters amayamba kuwonjezera zakudya ndi zakudya mu zakudya, potsiriza kupita ku "gawo lokonzekera" kumene amadya zakudya zambiri kuposa momwe anachitira kumayambiriro kwa zakudya.
Koma, zomwe NWCR zimatiuza ndizokuti kuwonongeka kolemera kumeneku kumapitiriza kutsata chakudya chomwecho panthawi ya kulemera kwa thupi komanso pambuyo poti ataya kulemera kwake . Mfundo yaikulu ndi yakuti palibe kusiyana pakati pa makhalidwe ndi chiyambi poyambitsa kulemera kwa thupi ndikuperewera kulemera kwake kupatula mwina kukonzanso masewera olimbitsa thupi ndi ma calories pamene mutaya kulemera kuti mukhale wolemera. Ichi ndi phunziro lofunikira kwambiri lomwe tingaphunzire kuchokera ku NWCR: Palibe mapeto a zizoloŵezi zabwino zokhuza kulemera kwa thupi. Ndicho chifukwa chake ndi kofunika kusintha makhalidwe mwakuya ndikusankha ntchito zomwe mungadziwonere nokha kuchita kwa nthawi yaitali.
Malangizo ndi zidule
Chinsinsi cha kudziwonetsera nokha ndikuphunzira momwe mungayang'anire patsogolo .
- Sungani bukhu la chakudya: Kudziwa kuti muyenera kulemba zomwe mukudya kumakupangitsani kuganizira mozama za zosankha zanu.
- Sungani bukhu lochita masewero olimbitsa thupi: Kuyang'ana mmbuyo kuti muone momwe ntchito zambiri zomwe mwachita zingakhale zolimbikitsira kwambiri ndipo zingakuthandizeninso kusankha nthawi yoti musinthe pulogalamu yanu.
- Tengani miyeso yanu : Mlingo sungasinthe nthawi zonse kusintha kwa thupi lanu ndikukuuzani ngati mukupeza minofu ndi kutaya mafuta . Miyeso ikhoza kukuuzani ngati mukusowa inchi , chizindikiro chotsimikizika kuti muli pa njira yoyenera.
- Yesani mafuta anu a thupi : Kuchuluka kwa mafuta a thupi kumakhala nambala yochuluka kwambiri kuposa zomwe mumawona pa msinkhu chifukwa msinkhu sungakuuzeni ngati mutaya madzi, mafuta kapena, moipa, minofu. Ngati muli munthu wochita masewera olimbitsa thupi, nthawi zambiri mukhoza kuyesedwa kwaulere ndi akatswiri olimbitsa thupi, koma ngati simukupeza mayeso a mafuta, mutengere mayeso anu ntchito.
4. Kukhala Ogwirizana Kwambiri
Ndizofala kuti ambiri a ife tidye wathanzi mkati mwa sabata pokhapokha ngati tikuwomba pamapeto a sabata . Koma, mamembala a NWCR adatha kupitiriza kulemera kwa kudya nthawi zonse. Anthu makumi asanu ndi anayi mphambu zisanu ndi anayi pa zana aliwonse amadya kuti amadya chimodzimodzi pamapeto a sabata ndi maholide pomwe 39% amawonetsa zakudya zowonjezereka pamlungu poyerekeza ndi mapeto a sabata. Mwa kuyankhula kwina, pamene chakudyacho chikugwirizana kwambiri, anthu ambiri amatha kukhalabe wolemera chaka ndi chaka.
Malangizo ndi zidule
Kukhala wosasinthasintha sikukutanthauza kuti mumayenera kutsatira chakudya chimodzimodzi tsiku ndi tsiku. M'munsimu muli malingaliro angapo kuti muthe kukhala ndi thanzi labwino komanso osangalala:
- Konzani chakudya chachinyengo osati tsiku lamanyenga . Kupereka tsiku lonse kuti mudye zomwe mukufuna kungabweretse kuledzeretsa komwe kungasonyeze kumbuyo kwanu. M'malo mwake, konzekerani kukhala ndi chinachake chomwe mumasangalala kamodzi pa sabata - mukhale ndi pizza usiku kapena mutuluke kwa ogulitsa burgers. Sangalalani nokha ndipo mukhalebe mwatsatanetsatane kwa tsiku lonse.
- Ntchito ikuchita zakudya zanu . Anthu ena amapeza kuti kukhala ndi chakudya chochepa tsiku lililonse, monga chokoleti kapena timapu ting'onoting'onoting'ono, kumawathandiza kukhala okhutira ndikuwathandiza kusankha zosankha zabwino nthawi zonse.
- Khalani ndi ndondomeko yakuukira . Chinthu chofunika kwambiri chomwe mukuchidya mukakonzekera. Izi zikutanthawuza kukhala ndi zakudya zathanzi mozungulira kotero kuti simukuyesedwa kuti muthamangire chakudya chofulumira, kukonzekera momwe mungagwirire ndi tebulo ya buffet pa phwando ndikuzindikira kuti, nthawi zina, muzitha kumwa mopitirira muyeso.
- Sungani zinthu moyenera . Kuwona makilogalamu anu ndi kudya wathanzi ndikofunikira, komabe ndikusangalala ndi moyo komanso osasamala za chirichonse chomwe timadya. Tonsefe tiyenera kupeza bwino. Nthawi zina, kukhala olepheretsa kwambiri kungachititse kuti tizitsatira pazinthu zomwe tikuyesera kuzipewa.
- Musataye mtima . Tsiku lina mudzadya mkate wochuluka kwambiri kapena mutenge pizza imodzi yomwe simukuyenera kukhala nayo. Tonsefe timapindula nthawi zina koma ambirife timagwiritsa ntchito izi ngati chifukwa chosiya ndikubwerera kumbuyo, makhalidwe oipa. Kulakwitsa kokha sikumapeto kwa dziko lapansi, ndipo ngakhale ngati wagwa pa ngolo, mukhoza kubwereranso pamsewu pokhapokha mutapanga chisankho kuti musataye mtima.
Mfundo Yofunika Kwambiri
Chodziwikiratu kuchokera ku NWCR ndikuti kulemera kwa thupi ndi pang'onopang'ono, mosasinthasintha zomwe zimafuna kukhala tcheru, kudzipereka, ndi chidziwitso tsiku ndi tsiku. Zikufunanso kuti tipeze mwayi, tipewe zizoloŵezi zomwe zimatonthoza, koma kawirikawiri, ndikuziika m'malo abwino. Mwinamwake phunziro lofunika kwambiri la othawa omwe apambana angatiphunzitse ndikupitirizabe kuyesera.
> Zotsatira:
> Kravitz, Len. Kupambana pa Kutayika: Zinsinsi za Kutaya Kwambiri Kwambiri Kwambiri. Jul 22, 2007.
> Shick SM, Mapiko a RI, Klem ML, McGuire MT, Hill JO, Seagle H. "Anthu omwe amapindula kulemera kwa nthawi yaitali komanso kusungirako zakudya akupitirizabe kudya zakudya zochepa kwambiri." J Amadyetsa Assoc. 1998 Nov; 98 (11): 1273.
> Sungsoo Cho, Dietrich Marion, Brown Coralie JP, Clark Celeste A., Block Gladys. "Zotsatira za Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Cha Journal ya American College of Nutrition, Vol. 22, No. 4, 296-302 (2003).
> Mapiko, Rena R. ndi Phelan Suzanne. "Kutaya kwa thupi kwa nthawi yaitali." American Journal of Clinical Nutrition, Vol. 82, No. 1, 222S-225S, July 2005.