Momwe mungayendetsere mapaundi owonjezerawo.
Sizobisika kuti ambirife timanyamula mapaundi owonjezera pa nyengo yozizira-ndipo phokoso lowonjezera limakhala loonekera pamene tikulowa mu miyezi yotentha. Kawirikawiri kuti mafuta owonjezera amachokera ku kudya kwambiri (zakudya zina zotonthoza, makamaka) ndi / kapena kutenga zochepa zochitidwa, chifukwa zimakhala ozizira panja ndipo pali maola ochepa masana.
Ndipotu, maphunziro a 2016 mu Medicine ndi Sayansi mu Masewera ndi Kuchita Zozizwitsa amapeza kuti nyengo yozizira (nyengo yonse!) Ndi chimodzi mwa zinthu zomwe zimayambitsa nthawi yaitali, osasokonezeka khalidwe lachiwerewere pakati pa akuluakulu ndi akuluakulu.
Kupangitsa kuti zinthu ziipireipire, kuchuluka kwa kulemera kwa munthu wina kwa miyezi isanu ndi umodzi kumatanthawuza kuti nthawi yayitali kulemera kwalemera kudzachitika, malinga ndi phunziro la 2015 kuchokera ku Drexel University. Izi zikutanthawuza kuti nthawi yanu yosakhutira ingapangitse kukhala osasinthasintha kosatha ndi kulemera kwanu.
Mwamwayi, mungatenge njira zothetsera mchitidwe wautali wautali kuti usadzachitike-komanso kuyendetsa njinga zamagalimoto kungakhale mbali yothetsera vutoli, makamaka ikadali yozizira kunja. Kafukufuku wa American Journal of Sports Medicine anapeza kuti amayi okhwima atayamba kuchita masewero olimbitsa thupi tsiku ndi tsiku osapitirira mphindi makumi asanu ndi limodzi patsiku popanda kuika zakudya zowonjezera zakudya, amayi omwe apatsidwa kukwera njinga yamalowa ataya 12% pamene gulu la kuyenda linataya 10 peresenti ya kulemera kwawo koyamba; Magulu awiriwa adatayiranso mafuta a thupi monga momwe amachitira ndi oyang'anira khungu .
(Mosiyana ndi zimenezi, amayi omwe adasambira sizinathenso kulemera kapena mafuta.) Mu kalasi yopita kumsewu mungathe kutentha makilogalamu 400 mpaka 600 (ndipo nthawi zina mochulukirapo) muchithunzi cha mphindi 45, chomwe ndi choposa momwe mungakhalire Kutentha ndi gawo lokhazikika loyendetsa njinga. (Kumbukirani kuti mungathe kukwanitsa kuthamanga ndi masewera omwe mumakhala nawo panjinga yamakilomita ndi nthawi zina.)
Zoonadi, zakudya zimasintha-kuphatikizapo kuchepetsa zakudya za kalori komanso kudya zakudya zathanzi (monga zipatso, ndiwo zamasamba, mbewu zonse, mapuloteni oonda kwambiri, ndi mafuta abwino) -yenela kukhala mbali ya equation ngati mukufuna kuchepetsa thupi ndikusunga kuchoka . Ndizovuta kuti muchepetse kulemera kokha kupyolera muzochita zolimbitsa thupi chifukwa ndi zovuta kutentha makilogalamu okwanira kupyolera mu masewera olimbitsa thupi kuti muthe kulipira chakudya cha American. Koma kungowononga makilogalamu kuchokera ku zakudya zanu si yankho, mwina, chifukwa kulepheretsa kudya kudya popanda kuchita zotsatira kumatayika kwakukulu kwa minofu minofu. Komanso, maphunziro a 2016 ochokera ku yunivesite ya Ottawa adapeza kuti pamene anthu adachepetsa chakudya chawo cha calories peresenti ya 25 peresenti, iwo adakula kwambiri ndikudya chakudya chochuluka pamene amaloledwa kudya mwaulere kusiyana ndi omwe anagwiritsira ntchito kalori yawo 25 peresenti pogwiritsa ntchito masewera olimbitsa thupi.
Choncho njira yabwino kwambiri yogogoda kunja kwa nthawi yozizira (kapena mtundu wina uliwonse) ndi ndondomeko imodzi yokha ya zakudya zomwe zimasinthidwa kuphatikizapo kuchita masewera olimbitsa thupi. Ndipotu, kafukufuku wa mchaka cha 2009 wa mayesero okwana 18 omwe anapeza kuti zakudya zomwe zimaphatikizapo zakudya ndi masewero olimbitsa thupi "zinapangitsa kuti thupi liwonongeke kwambiri kuposa njira zomwe zimangowonjezera zakudya.
Onjezerani mphamvu ku combo (nkhonya yachitatu) ndipo mudzathandiza kusunga kapena kuonjezera minofu yanu yowonda, yomwe ingakuthandizeni kuti mukhale ndi kulemera kwanu kwa nthawi yaitali. Ndicho chifukwa mapaundi a mapaundi, minofu ya minofu imayaka mafuta owonjezera kuposa mafuta a minofu, ngakhale pamene mukukhala chete.
Ndipo sizikutenga nthawi yochuluka kapena khama lomwe mungaganize: Kafukufuku wochokera ku yunivesite ya Southern Illinois anapeza kuti anthu akuluakulu olemera kwambiri atachita masewera olimbitsa thupi (zomwe zinatenga mphindi 15 zokha!), Kupuma kwawo kwa mphamvu (aka, awo chiŵerengero cha moto wa calorie) chinakwera mofanana kwa maola 72 chitangoyamba kugwira ntchito ngati pamene iwo anachita zitatu.
Imeneyi ndi mphoto yosangalatsa ya nthawi yochepa kwambiri yogulitsa nthawi.
Musanayambe suti nyengo ikuyendayenda, yambani kuyendetsa nthawi yozizira ndi kuyendetsa njinga zamkati komanso kuphunzitsira mphamvu. Muziyendetsa njinga zam'nyumba katatu pa sabata, kuphatikizapo ntchito ina ya cardio masiku awiri, ndipo mphamvu imaphunzitsa katatu kapena katatu pa sabata pa masiku osagwirizana . Mukamachita zimenezi, mudzayatsa zowonjezera zowonjezera komanso kumanga thupi . Yambani kudya monga kale nyengo ya chilimwe-muli zipatso zambiri ndi ndiwo zamasamba ndi mbewu zambiri zochepa komanso mapuloteni owonda-ndipo mudzakhala okonzeka kuvula zovala zozizira, komanso mapaundi ena, musanadziwe!