Phunzirani kutanthauzira kwa mafuta osafunika ndipo phunzirani kuchepetsa mafuta owonjezera
Mafuta osakhala ofunikira thupi ndi mafuta omwe thupi lanu silikufunikira kugwira ntchito. Amatchedwanso mafuta ochulukirapo mafutawa amakhala ndi mphamvu zowonjezera zomwe zingagwiritsidwe ntchito pa mafuta panthawi ya njala. Mafuta osakhala ofunikira a thupi amatetezanso ndi kutsegula thupi.
Kodi Zopanda Thupi Ndizofunika Motani?
Thupi lanu limafuna mafuta ena kuti akwaniritse ntchito zofunika komanso zathanzi. Mafuta ofunika amthupi amasungidwa m'mapfupa anu, ziwalo, pakatikati pa mitsempha ndi minofu yanu.
Amuna ndi amai amafunikira mafuta osiyanasiyana a thupi.
Mafuta omwe sali ofunikira pa ntchito zofunikira amatchedwa mafuta osayenera. Mafuta owonjezerapo kapena owonjezera amagwiritsidwa ntchito yosungirako, kuteteza ndi kuteteza ziwalo zofunika. Mafuta osakhala ofunikira akhoza kusungidwa kuzungulira ziwalo (zotchedwa mafuta operekera ) kapena akhoza kusungidwa thupi lonse pansi pa khungu (lotchedwa subcutaneous fat).
Chifukwa Chiyani Ndili ndi Mafuta Oposa Thupi?
Pali zifukwa zosiyanasiyana kuti mutha kukhala ndi mafuta ambiri kuposa momwe mukufunira. Mahomoni, majeremusi, mbiri ya banja komanso matenda ena angakhudze kuchuluka kwa mafuta omwe si ofunikira omwe muli nawo m'thupi lanu. Koma kawirikawiri, mafuta owonjezera thupi ndi chifukwa chodya makilogalamu ochuluka masana.
Ngati mudya zakudya zomwe zili ndi mafuta odyetsa kapena ngati mumadya makilogalamu ambiri kuposa tsiku lililonse , thupi lanu limasunga mafuta owonjezera. Ngakhale chakudya chimene mumadya ndi chopatsa thanzi kapena chimapatsa thanzi labwino, mudzapeza mafuta ngati mutadya kwambiri.
Chifukwa china chimene anthu angapeze mafuta a thupi ndi chifukwa chosowa ntchito. Mwachitsanzo, ngati mudya chakudya choyenera, ndipo mumakhalabe ndi calorie, moyo wanu umakhala wolemera kwambiri.
Mmene Mungathetsere Zosafunika Kwambiri Thupi la Thupi
Musanaganize za kuchotsa mafuta ochulukirapo, muyenera kuyeza thupi lanu .
Yerekezerani nambala yanu kuti muwone ngati thupi lanu la mafuta ndi labwino kapena ngati mukulemera kwambiri. Ngati mukufuna kuchepetsa mafuta m'thupi lanu, pali njira zosiyanasiyana zomwe mungasankhe.
- Zakudya. Kudya zakudya ndi njira imodzi yotchuka yochepetsera mafuta osayenera. Mukhoza kuchepetsa kuchuluka kwa chakudya chomwe mumadya tsiku lililonse kuti mupange chilolezo cha calorie kuti muwonongeke .
- Kuchita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi kuchokera ku zochita zolimbitsa thupi kapena zochita zosachita masewera olimbitsa thupi kungakuthandizeni kuti mukhale ndi mafuta Ngati mwatsopano kuchita masewera olimbitsa thupi kapena ngati mukulemera kwambiri, muyenera kuyamba pang'onopang'ono kupeĊµa kuvulaza kapena kupsa mtima. Mungayambe kuchita masewera olimbitsa thupi kunyumba kuti muwotche mafuta ndi ma calories.
- Phatikizani zakudya ndi masewera olimbitsa thupi. Mankhwala ambiri a dieters angachepetse mafuta mwa kuphatikiza thanzi labwino lochepetsera kalori zakudya ndi zochita zolimbitsa thupi kuti ziwotche kwambiri . Njira yophatikizirayi ndi imodzi mwa njira zabwino kwambiri zothandizira mafuta ndi kusunga mapaundi kuti abwerere.
- Njira zopangira. Pali njira zamankhwala zosiyanasiyana zochepetsera mafuta. Njirazi ziyenera kuchitidwa ndi dokotala wodziwika bwino ndi dokotala ndipo zingakhale zodula, koma ndizo zabwino zomwe mungachite kuti mukhale olemera kwambiri kapena owonjezera.
Mafuta ndi gawo lofunikira la thupi lanu. Koma ndikofunika kusunga mafuta osafunika a thupi pa thanzi labwino kwa nthawi yaitali.
Zotsatira:
Zomwe Zidzakhala Kudzitetezera ndi Kupewa Matenda. Kuyeza Kulemera Kwako. Kugawidwa kwa Zakudya Zakudya, Zochita Zathupi ndi Kutaya Kwambiri. http: // http: //www.cdc.gov/healthyweight/assessing/
National Heart Lung ndi Magazi Institute. Kuyeza Kulemera Kwako Ndi Kuopsa kwa Umoyo. National Institutes of Health. https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm
Pangani Up America. Chilichonse Chimene Mukufuna Kudziwa Zokhudza Thupi la Thupi. http://www.shapeup.org/bfl/basics1.html