Kupeza bwino kungamve ngati kulimbana makamaka ngati mwakhala mukugwira ntchito mwakhama kwa masabata popanda kuona zotsatira zakunja. Zithunzi za maseŵera othamangitsidwa kuti akulimbikitseni tsopano zikuwoneka ngati zowonongeka mmalo mwa mphamvu.
Nthaŵi zambiri ambirife timawona kuti ndife okhawo amene timakumana ndi mavuto. Timadabwa kuti chifukwa chiyani ena amawoneka mosavuta komanso chifukwa chake kusintha kwa thupi sikukuchitika. Izi ndizovuta kwambiri kuti musamve nokha pankhondo yanu.
Zotsatira zolimbitsa thupi ndizosiyana ndipo zimapita patsogolo pa mitengo ya munthu aliyense. Zimatengera chipiriro ndikugwiritsa ntchito njira zabwino zomwe zimakuyenderani bwino. Aliyense ndi wosiyana ndi moyo wake, mtundu wa thupi, genetic, nkhani zotha kuchipatala, komanso zaka zonse zomwe zimathandiza kuti tikwaniritse zotsatira.
Njira zothandizira kupeza zotsatira zabwino zatsimikiziridwa bwino kupyolera mu maphunziro azachipatala ndi kufufuza.
Zowonongeka Mwamsanga Musagwire Ntchito
Mapulogalamu ena ophunzitsira amalimbikitsa njira zowononga thupi lanu. Kafukufuku wasonyeza kuti zakudya zowonongeka kwambiri ndi zakudya zopanda thanzi zimapangitsa kuti thupi likhale lokongola. Anthu amene akufunitsitsa kukwaniritsa zolinga zawo amayesetsa kupeza njira yothetsera vutoli, osati kukonza kanthawi kochepa.
Ngati chilakolako chanu chimawoneka bwino, ndibwino kuti musamadye zakudya zomwe zimalonjeza thupi lanu malingana ndi masabata atatu. Kulimbitsa thupi m'botolo sikulipo ndipo sikutiphunzitsa kuti tizitha kudya ndi kuchita masewera olimbitsa thanzi. Zidzakhala zofunikira kuti mukhalebe olimba maganizo ndikukaniza chiyeso chogwa chifukwa cha zovuta.
Lolani nokha masabata 12 kuti muwone zolinga zenizeni. Malinga ndi kafukufuku wofalitsidwa ku British Journal of Sports Medicine, nthaŵi imeneyi imathandiza kwambiri kuchuluka kwa mafuta a thupi. Kuwerenga nkhani zokhudzana ndi njira yabwino kwambiri yopezera wodwalayo kungakuthandizeni ndikulimbikitsani ndikusunga pulogalamu yanu yolimbitsa thupi.
Pewani Kuletsa Kuwerengera
Mwinamwake mwayambitsa pulogalamu yolimbitsa thupi kuletsa makilogalamu ambiri omwe amaika thupi lanu kukhala njala yamtundu. Thupi limasowa makilogalamu ena kuti lizigwira bwino ntchito komanso limakuthandizani kuchepetsa kulemera. Kuchepetsa mafuta ndikodya zambiri komanso osadya pang'ono.
Kudya zambiri kungamveke zachilendo, koma osati pamene mukuwona kuti thupi limasowa mphamvu (mphamvu) kuti igwire ntchito. Mudzafunika kuchuluka kwa zakudya zopatsa thanzi pamodzi ndi masewera olimbitsa thupi kuti muwotche mafuta.
Kukwaniritsa zolinga kumatanthauza kudyetsa minofu yomwe mumayifuna ndi mafuta omwe mukufuna kutaya. Matupi oonda ndi otupa amafunika kudya zakudya zokwanira kuti azigwira bwino ntchito komanso zolimbitsa thupi. Kuwerenga nkhani zokhudzana ndi chifukwa chomwe mungafunikire ma calories wambiri kumapereka njira yatsopano yowonetsera thupi lanu
Pitirizani Kulimbikitsidwa
Kodi mudayambitsa ndondomeko yolimbitsa thupi ndikulimbikitsana kukhala osasinthasintha? Nthawi zina zimakhala zovuta kudzifufuza moona mtima ndikuvomereza kuti tikupereka zifukwa. Timasiya kulembera m'magazini athu a chakudya ndi kukonzekera zolemba ntchito m'malo mwake.
Ino ndi nthawi yoti muyese kufufuza ndikupanga kusintha kuti mubwerere kumbuyo. Ngati mukufuna zotsatira, zidzatenga kudzipereka tsiku ndi tsiku kuti zichitike. Kuwerenga nkhani zokhudzana ndi thupi labwino komanso kugwiritsa ntchito njira zowonjezera kuti zifike pa zolinga zanu zidzakuthandizani kukonzanso zolinga zanu.
Chithunzi Chabwino cha Thupi
Tingathe kuika maganizo athu pa thupi lathu, timalephera kusangalala ndi momwe tingakhalire oyenerera. Zidzakhala zovuta kuti musamangokhalira kudandaula pulogalamu yanu yophunzitsira ndikukhala okhudzidwa ndikumverera ngati katundu. Kukhala ndi moyo wabwino ndi ulendo wopita patsogolo komanso zolinga zimakonzanso nthawi zonse malinga ndi kusintha kwa thupi.
Anthu wathanzi amakhala okondwa, otsimikiza komanso osagwidwa ndi chifanizo cha thupi. Nthawi zambiri amakhala otanganidwa kwambiri kuganizira zakudya zawo zotsatila kuti azidandaula za mapaundi owonjezera. Kukhala omasuka kwambiri kumapangitsa kuti athe kusangalala ndi magawo onse a kukhala oyenerera. Kuwonjezera pamenepo, kudandaula ndi thupi lathu ndi njira ina yowonjezera mahomoni owonjezera monga cortisol m'dongosolo lathu lokhudzana ndi kulemera.
Kuwerenga nkhani zokhuza momwe mavuto angatithandizire kuti tikhoza kutaya mafuta tikulimbikitsidwa ndipo ziyenera kutithandiza kukhala ndi malingaliro abwino pamene tikugwira ntchito zathu.
Mulole Chakudya Chilakolako
Chakudya chodzimva ndi chimodzi mwa zinthu zazikulu zomwe mungagonjetse panthawi ya pulogalamu yanu yophunzitsa. Kupanikizika ndi anthu kumakhala koyenera kudya nthawi zonse. Izi sizingakhale zenizeni kapena zosungika kwamuyaya. Icho chimayambira kwenikweni pakufikira zolinga zanu zolimbitsa thupi.
Kusangalala ndi nthawi yophika chakudya kumatchedwa kuti munthu ndi gawo la moyo wathanzi, wathanzi. Anthu okonda zachangu amakhala ndi ma cookies osapepuka ndipo muyenera. Mudzapeza malingaliro abwino pa zakudya za splurge kuwerenga nkhani zokhudzana ndi momwe chakudya chodzimvera chingakhudzire luso lanu kuti mukhale woyenera. Moyo wodalirika udzakuthandizani kukhala ndi pulogalamu yathanzi ndi thanzi labwino.
Sukulu Yopusa Sichivuta
Kodi mwakhala mukugwira ntchito tsiku ndi tsiku mwamphamvu ndipo nthawi zina mumagunda kawiri? Kodi mukuyendayenda mokwanira ndi kutopa? Ngati yankho lanu ndilo, inde, mukuchita zambiri komanso osalola nthawi yowononga minofu yanu. Izi zingayambitse kupanikizika m'thupi lanu.
Kukhala ndi thupi lolimba ndi lopanda thupi silikutanthauza kuti muzichita maola ambiri ku masewera olimbitsa thupi. Kugwira ntchito mogwira mtima kumayang'anitsitsa ndipo kungathe kuchitidwa osakwana ola limodzi. Kuphunzira kuthana ndi thupi lanu moyenera kumapereka zotsatira zabwino. Kuwerenga nkhani za momwe mungagwiritsire ntchito masewera olimbitsa thupi nthawi ndi momwe mungapewere zolakwitsa zolimbitsa thupi kungakuthandizeni kupanga mapulogalamu abwino.
> Zotsatira:
> British Journal of Sports Medicine, Mphamvu ya masabata 12 akuyenda mpira wautali pa thanzi labwino komanso labwino pa amuna a zaka zoposa 50, Josh Timothy Arnold et al., 10/15
> Zomwe Zidakali Zovuta: Pamene Chakudya N'choipa, tsamba la ACSM Fit Society® , Kagawuni Yoyendetsa Komiti ya American College of Sports Medicine, acsm.org, Summer 2010, pg. 5
> Harvard Health Publications, Sukulu Yachipatala ya Harvard, Chifukwa chakumaniketsa kumachititsa anthu kudya kwambiri, 2/12