Khalani Otsatira Kuti Mupeze Zotsatira
Mwapanga chisankho chokhala ndi mawonekedwe, kuchepetsa thupi ndi kuchepetsa mafuta a thupi . Kukhazikika ndi kutsamira ndi zolinga zabwino koma kugwiritsa ntchito njira zoyenera kudzakhala kofunikira kuti mupambane. Pogwiritsa ntchito pulogalamu ya thupi la mnzanuyo kapena zakudya zatsopano zowonongeka zingakhale zomveka koma zomwe zimagwira ntchito sizingakhale zabwino kwa wina.
Gawo lotsatira kuti mukwaniritse zolinga zanu zamaganizo ndikudziwa momwe mungachitire njira yoyenera. Izi zikutanthawuza kufufuza zakudya zokhudzana ndi umboni zomwe zikuwonetsedwa kuti zigwire ntchito. Magazini ndi malo osakhulupirika pa intaneti samaimira nthawi zonse zokhudzana ndi thanzi komanso zakudya. Zidzakhala zofunikira kuyandikira kupeza zoyenera komanso zowunikira zolinga zanu.
Ambiri amadzipangitsa (DIY) zakudya zopatsa thanzi komanso mapulogalamu olimbitsa thupi sali ovomerezeka kwa obwera kumene kapena ngakhale akuluakulu okhudzidwa. Zingakhale zokopa kugwiritsira ntchito zakudya zatsopano zomwe zimalonjeza thupi loyenera mwezi umodzi, koma malonjezo opanda kanthu ndi ofanana ndi zotsatira zokhumudwitsa. Pokhudzana ndi zolinga zanu zaumoyo ndi zolimbitsa thupi, ndizofunikira kukonzekera ndi zipangizo zoyenera zomwe zingakutsitsireni bwino ndi kupereka zotsatira zamuyaya.
Chifukwa Cholepheretsa Zakudya Zingathe Kukutsutsani
Ambiri a inu mumakhulupirira kuti kudula mafuta am'thupi ndi njira yabwino kwambiri yochepetsera thupi komanso kuchepetsa mafuta. Zakudya zofulumira mwatsatanetsatane zimatsatila mfundoyi koma kafufuzidwe imasonyeza kuchepetsa zakudya zomwe zingathe kukutsutsani.
Palibe chomwe chili mu zakudya zochepa kwambiri, mapiritsi kapena ufa womwe umapangitsa thupi labwino. Kupeza khungu kumafuna kusintha kwabwino kwa moyo. Izi zimaphatikizapo kudyetsa wathanzi komanso kuchita masewera olimbitsa thupi kuti mukwaniritse zolinga zanu
Bungwe la American Council on Exercise linanena kuti kuchepetsa mafuta a calorie kungabweretse mafuta . Pamene makilogalamu amachepetsa kuchepa, thupi limayamba kugwiritsira ntchito minofu yowonda komanso minofu m'malo mwake. Zotsatira zina zoipa zimaphatikizapo kutopa, chizungulire, kudzimbidwa, kupwetekedwa m'mimba komanso kuchuluka kwa mafuta m'thupi.
Pofuna kudalira njira yoyenera, kudya bwino osati kwenikweni ndi filosofi yabwino. Chakudya chopatsa thanzi, makamaka zomera zimachepetsa m'makilogalamu koma zimakhala zowonjezera mu zakudya zomwe zimatilola kuti tidye chakudya chambiri cha tsiku ndi tsiku.
Tikamadya mitundu yambiri ya macronutrients (mapuloteni, chakudya, mafuta), timatha kudalira popanda kusokoneza ntchito zoyenera za thupi. Zakudya zoyenera za caloric zimasunga thupi lathu , zimatithandiza kuti tipewe mafuta ndi kuwonjezera minofu.
Malingana ndi American College of Sports Medicine, amayi ayenera kudya makilogalamu osachepera 1200 pa tsiku ndi munthu osachepera 1800 calories. Ngati munthu akuchita masewera olimbitsa thupi, zizindikiro za caloric zidzakula kuti zikwaniritse zofuna za thupi.
Kutenga : khalani kutali ndi zakudya zochepa kwambiri, muzidyerapo thanzi, muzidya zolinga zenizeni, ndipo muzidya masewera olimbitsa thupi . Kuphatikizana kumeneku kudzalimbikitsa kukhala oyenera komanso okhudzidwa pamene angathe kukhala ndi thanzi labwino.
Ikani Zakudya Zakudya Zomwe Zimagwira Ntchito
Zakudya zabwino zimathandiza kwambiri kuti thupi likhale lolimba. Popanda chakudya choyenera chothandizira kulimbitsa minofu, mukhoza kukhumudwa komanso kukhumudwa. Akulu akulu ndi othamanga amawona chakudya chopatsa thanzi monga chongowonjezera kuntchito zawo ndi kupanga thupi.
Ngati mutagwiritsa ntchito zakudya zoyenera kuyambira pachiyambi mumakhala ndi malire kwa iwo omwe akufuna kuti ayambe kufufuza. Kuchita masewera olimbitsa okha ndi kopindulitsa koma kudzakhala kuwonjezera kwa zakudya zabwino zomwe zimapangitsa kusiyana kwa thupi lathu. Kodi mukufuna kusintha thupi lanu? Zidzasintha zomwe mumadya tsiku ndi tsiku.
Ambiri achikulire akhama ndi othamanga amagwiritsa ntchito chiwerengero cha 80/20. Ndondomekoyi imasonyeza kuti 80 peresenti ya kupambana thupi lathu imachokera ku chakudya choyenera komanso otsalira 20 peresenti kuchokera ku zolimbitsa thupi.
Titha kuyang'ananso chiŵerengero cha 80/20 muzowonjezera zakudya. Izi zikutanthauza kuti 80 peresenti ya zomwe timadya zimachokera ku zakudya zabwino, makamaka zomera. Zotsalayo 20 peresenti zimaloleza kuti zakudya zazing'onozi zikhale chakudya choyenera.
Njira iliyonse, kugwiritsa ntchito zakudya zabwino zomwe zimagwira ntchito kudzakhala kofunikira kuti mutaya thupi, kuchepetsa mafuta ndi kutenga minofu.
Kutenga : Gwiritsani ntchito ndondomeko yowonjezera thanzi kuti muthandizire kukula kwa minofu, kusunga thanzi labwino ndi kuyambitsa mafuta oyaka.
Mfundo za bonasi ndi zakudya zowonetsera : Konzani zakudya zathanzi komanso zopsereza kuti mukwaniritse zolinga zanu.
- Chakudya chamadzulo chikhoza kukhala ndi mapuloteni abwino omwe amawoneka ngati azungu, azungu, ndi 1/4 magawo atatu. (mapuloteni ofewa, mafuta apamwamba kwambiri, mafuta abwino)
- Chotupitsa chingakhale ndi apulo losakanizidwa ndi supuni imodzi ya kapenanso mafuta a mtedza. (chakudya chophweka chabwino ndi mafuta abwino)
- Chakudya chimaphatikizapo chifuwa cha nkhuku chopanda chikopa cha 4oz ndi mbali ya masamba obiriwira. (zowonjezera mapuloteni, zimapangidwe zamagulu)
- Chotupitsa chingaphatikize 1/2 chikho cha kanyumba kakang'ono ka mafuta ndi 1/4 chikho chinanazi chinanso. (mapuloteni, zakudya zopatsa thanzi)
- Chakudya chimaphatikizapo nsomba yokhala ndi 4oz, mbatata yokoma 1/2, ndi saladi wobiriwira (sipinachi, kale, chard) yomwe imakhala ndi vinyo wosasa (mapuloteni, carbs, carb, fibrous carbs)
Ganizirani za kupweteka kwa misampha ndi kuchepa kwa kuchepa kwa thupi
Kuwongolera njira yoyenera kumatsimikizira kuti tikhoza kuchepetsa mafuta a thupi pamene tikupeza minofu. Ino si nthawi yolepheretsa zakudya zofunikira kuti zithandize thupi kugwira ntchito. Kumanga minofu ndi ntchito yovuta ndipo imafuna zakudya zabwino kwambiri za masewera . Minofu imakhala ndi minofu yogwira ntchito yomwe imadalira macronutrients onse, makamaka mapuloteni.
Pamene cholinga chathu chimasintha kupita ku chakudya choyenera kukhala chida champhamvu kuti tikwanitse zolinga zathu, timakhala otetezeka podziletsa tokha. Cholinga ndi kukhala wokhuthala ndi minofu ndipo izi sizingatheke popanda chakudya chokwanira.
Kupewa kudya zakudya zolepheretsa zakudya zamagazi ndi mafuta kumagwira ntchito movomerezeka. Carbs ndiwo magwero akuluakulu a thupi ndi mafuta abwino omwe amachititsa kuti thupi lathu likhale ndi mphamvu komanso zimathandiza kuti thupi likhale ndi mphamvu. Kuwonjezera apo, kudya mapuloteni okwanira n'kofunikira kuti minofu ikule komanso kukonza.
Kutenga : gwiritsani ntchito kudya moyenera osati nzeru zochepa kuti muthe kuchepa kwa mafuta ndi kukula kwa minofu. Pogwiritsa ntchito ma carb wathanzi, mafuta ndi mapuloteni adzakuthandizani kukwaniritsa zolinga zanu.
Ntchito Yopanga Zomwe Zidzakhala Zosamveka
Kugwiritsa ntchito pulojekiti yopita patsogolo kumathandiza kuti pakhale minofu (minofu) ndikufikira zolinga zanu . Malingana ndi American College of Sports Medicine , maphunziro okaniza ndi mbali yofunikira pa pulogalamu ya munthu wamkulu. Ziyenera kukhala zovuta kuti zithetse mphamvu ya minofu ndi chipiriro pamene ikukula kukula kwa minofu.
Zidzakhala zofunikira kusankha pulogalamu yovomerezeka yoyenera kwa inu. Lolani nokha kuti mukhale woyamba ndipo muzisangalala ndi njira yophunzirira momwe mungakanire thupi lanu mwathupi. Achikulire omwe ali otetezeka ndi othamanga ayenera kupitirizabe ndi mapulogalamu opititsa patsogolo kuti apangitse chisokonezo cha minofu ndikuchepetsanso mapepala okondwerera.
Kutenga : phatikizani kuphunzitsa kukaniza kofunika monga gawo lofunika la pulogalamu yanu yolimbitsa thupi. Lolani nokha kuti mukhale woyamba ndipo pitirizani ndi pulogalamu yopitilirapo yopita patsogolo.
Zotsatira:
> Pepala la ACSM Fit Society®, Kulengeza Kwapakati pa American College of Sports Medicine, Kudya Kwambiri Awry: Pamene Chakudya N'chidani , 2010, pg. 5
Mphunzitsi wa American College of Exercise, Fit Life, Kodi Kudya Kwambiri Kungadye Bwanji Zolinga Zanu Zopweteka, 9/8/15