Kukwaniritsa abs bwino ndilo cholinga chotchuka kwa abambo ndi amai. Kusintha pazochita ndi zakudya ndi njira yabwino yowonera zotsatira za anthu ambiri. Komabe, pali magulu osankhidwa omwe amagwira ntchito mwakhama koma sakanatha kukwaniritsa abs opangidwa ku khitchini.
Mimba ya Kumimba
Kafukufuku amasonyeza zomwe timadya makamaka zomwe zimapangitsa kuti titha kuona tanthauzo la minofu. Zakudya zowonjezera zimatha kukhala 80% poyerekezera ndi ntchito 20% pofuna kudziwa ngati minofu yathu idzawoneka kapena yobisika pansi pa mafuta.
Mawu otchuka akuti " Abs Made Made in Kitchen " akuwoneka kuti akuthandizidwa ndi umboni, koma pali milandu pamene izi sizikugwira ntchito. Anthu ambiri amakumana ndi kuchepetsa mafuta a m'mimba osagwirizana ndi kudya. Ena amakhumudwitsidwa ndi khungu lotupa m'mimba kuchoka ku kulemera kwakukulu. Kakhitchini sangathe kuwapulumutsa nthawi zonse.
Zifukwa zotsatirazi ndi zina mwazimene zimapangitsa kuti abs isapangidwe kakhitchini nthawi zonse.
Kusamba kwa nthawi
Kusuta nthawi kumabweretsa kusintha kwa thupi, makamaka kuzungulira gawo. " Menopot " owopsya ndi nkhani yoona kwa amayi ambiri. Kuchepa kwa estrogen kumabweretsa mafuta mpaka pakatikati poyesera kutengera ma hormone. Mafuta ndi chonyamulira cha estrojeni ndipo thupi limafuna kuyika zinthu zomwe zimafunikira kapena zimagwiritsidwa ntchito. Monga momwe thupi lathu limagwirira ntchito kukonzetsa fupa losweka, limaika mafuta pamatumbo athu kuti tiyambe etirogen.
Kafukufuku ndi mayesero a zachipatala amasonyeza amayi omwe ali ndi vutoli "ali ndi mafuta ochulukirapo m'mimba poyerekeza ndi amayi omwe ali ndi vutoli." Izi sizikutanthawuza kuponya zovala ngati mayi wamayi koma zimadalira kwambiri kukhala ndi moyo wathanzi.
Tikulimbikitsidwa kuwonjezera zakudya zothandiza kuchepetsa zizindikiro za kusamba. Kuchita masewero olimbitsa thupi kumalangizidwanso kuthana ndi zomwe sizingatheke kukhitchini. Khalani wothandizira zaumoyo wanu ndipo musunge mapaundi ochulukirapo powerenga nkhani za momwe mungayendetsere kulemera kwa kusamba.
Kutaya Kwambiri Kwambiri
Kukhala olemera kwambiri, ochepa kwambiri kapena olemera kwambiri panthawi ya mimba kungayambitse kusintha kosafunikira kwa m'mimba. Vuto lodziwika bwino ndilopweteka pamimba pamimba osati kubwezeretsanso pambuyo posiya kulemera kwakukulu mosasamala zomwe zimachitika ku khitchini.
Kafukufuku amasonyeza odwala omwe ataya kuchuluka kwa kulemera kwake akhoza kuthandizidwa ndi khungu loyera (khungu lotayirira). Malo omwe amakhudzidwa kwambiri ndi mimba, matako, mabere, manja apamwamba, ntchafu, ndi nkhope. Izi zingachititse kukhala ndi moyo wosauka komanso kuopa kulandiridwa.
Nthawi zina makamaka ngati khungu lotayirira ndilokwanira, odwala amawona kuti angasankhe kuchotsa. Ngakhale kuti opaleshoni ikhoza kusankha, kukhala ndi malingaliro abwino pazochita zanu zolemetsa ndikofunika.
Siinu nokha pankhondoyi. Zidzakhala zofunika kuti mupitirize kukhala ndi moyo wabwino komanso kudya bwino. Pitirizani kufufuza zomwe mungasankhe komanso musanapange zosankha za opaleshoni, kuwerenga nkhani za opaleshoni ya thupi kudzakuthandizani.
Mimba ndi Kubadwa kwa Ana
Kubeleka kumaphatikizapo kulemera kwapadera komanso zolembera. Zimene nthawi zambiri zimachokera pa chithunzichi ndi diastasis recti abdominis (DRA) . Diastasis recti abdominis ndikutambasula ndi kupukuta mitsempha ya recti abdominis ndi masoka achilengedwe panthawi yoyembekezera chifukwa cha kukula kwa m'mimba.
Azimayi ochulukirapo amapezeka ndi DRA ndipo atabereka, minofu imabwereranso. Izi sizili choncho kwa amayi ena omwe atsala ndi malo osachepera m'mimba ndi m'mimba. Angakhale ndi kusiyana kwa m'mimba ndi kupatukana, ndipo sangakwanitse kuchita zochitika tsiku ndi tsiku.
DRA ikhozanso kupezeka mwa amuna omwe vuto la m'mimba limakhala vuto monga kunenepa kwambiri kapena matenda osokoneza bongo. Malo omwe amapezeka nthawi zambiri ndi ambilicus (mimba ya mimba) ndipo amagwiritsidwa ntchito ndichipatala pogwiritsa ntchito mlingo wambiri.
Ngati ziwiri kapena zingapo zikhoza kuikidwa pambali mu umbilicus, DRA ndiyenela kuchitidwa kwa dokotala wanu mwamsanga. Khalani odziwa za DRA powerenga nkhani za diastasis recti mutakhala ndi mwana.
Kukalamba
Kukalamba ndi mwayi komanso pamene ndikukhala wathanzi, wodabwitsa kwambiri. Komabe, kukalamba kumadza ndi kusintha kwa thupi kwa amuna ndi akazi. Kulemera kwa phindu kumabwera mosavuta, kuchepetsa thupi kumachepa , ndipo khungu limakhala lochepa thupi komanso lakuda.
Kafukufuku amasonyeza kuti amayi omwe amatha kupha amayi awo amatha kukhala ndi mafuta ochuluka kwambiri poyerekezera ndi aang'ono. Kafukufuku akuwonetsanso amuna okalamba ndi abambo akuwonjezereka pamene akuchepa minofu. Kukhala ndi chizoloŵezi chokhala ndi moyo wochita maseŵera olimbitsa thupi kungapangitse zotsatirazi.
Sayansi ikupereka ndemanga zabwino zokhuza kupitiriza kuchita masewera olimbitsa thupi komanso mapulani odyera bwino pamene tikukula. Ndipotu, maseŵera olimbitsa thupi amawonetseredwa kuti awonjezere minofu ndi kuchepetsa kuchuluka kwa mafuta a thupi pa okalamba. Tikhoza kubwera pafupi ndi kupanga kakhitchini koma kuchita masewera olimbitsa thupi kufunikira kuti tiphatikizepo kwa moyo wathunthu.
Zingakhale zopindulitsa kupitiliza kukhala ndi thanzi labwino kupyolera mu zaka ndikudziŵika powerenga nkhani za momwe thupi limasinthira pamene tikukula.
> Zotsatira:
> American Journal of Clinical Nutrition, Kukula, thupi, ndi moyo: Fels Longitudinal Study, Shumei S Guo et al., 9/1999
> Journal of Women's Health ndi Thandizo la Thupi, Mapulogalamu Ochiritsira Opaleshoni Opita Patsogolo Ochiritsira Opambana a Mkazi Woperekera Pambuyo Pomwe Akudwala Matenda Aakulu Otchedwa Recti Abdominis, Litos, Karen PT, MPT, 8/14
> Ma Institutes of Health, Age-ndi kusintha kwa kutha kwa thupi kumene kumagwirizana pa thupi ndi kugawa kwa mafuta kwa amayi abwinobwino monga momwe zimayesedwa ndi absorptiometry ya X-ray yambiri, Svendsen OL et al., 3/95
> Ma Institutes of Health, Thupi lopweteka pambuyo polemera kwambiri, Torio-Padron N et al., 2/09
> Ma Institutes of Health, Kusintha kwa mchitidwe wa kusamba kwa thupi kugawa kwa mafuta, Toth MJ et al., 5/00