Kusiyana pakati pa mafuta oyaka ndi mafuta oyaka
Pamene kuyendetsa ndi njira yabwino yochepetsera thupi , nkofunika kumvetsetsa kusiyana pakati pa mafuta oyaka ndi mafuta oyaka. Mafuta ndi calories si zinthu zomwezo.
Mafuta ndi zinthu zobiriwira zomwe zimapezeka m'matupi athu zomwe zingathe kuwonjezereka kwambiri. Kalori , mosiyana, imalongosola kuchuluka kwa mphamvu zomwe zimagwiritsidwa ntchito kuti zithetsedwe bwino ngati ziri mafuta, mapuloteni, kapu.
Mukangoyamba kumene, thupi lanu limagwiritsa ntchito kwambiri mafuta . Izi zili choncho chifukwa ma carbu ali ovuta kwambiri kuposa mafuta. Ngakhale izi zingathandize kuchepetsa kulemera kwa thupi, sizikutentha mafuta. Kuti mutero, thupi lanu limafuna mpweya.
Kuti mukwaniritse izi, muyenera kuchita masewera olimbitsa thupi mpaka pamene mtima wanu ukuwombera kapena pafupi ndi chiwerengero chake . Panthawi imeneyi thupi lanu liyamba kuyatsa mafuta mosavuta kuposa carbs.
Kuyerekeza Mafuta ndi Carbu
Mukamachita masewera olimbitsa thupi, chiŵerengero cha carbu ndi mafuta omwe thupi lanu limagwiritsira ntchito mafuta akhoza kusintha malinga ndi liwiro, nthawi, komanso mphamvu ya ntchito. Taganizirani izi motere:
- Pofuna kuthamanga kwambiri, thupi limadalira kwambiri pa carb chifukwa chakuti ndiwowonjezera mphamvu. Amapatsa thupi lanu mphamvu zowonjezera pamene akuyambitsa chinachake monga sprint. Zili ngati kuyika mapepala: imatentha kwambiri komanso mofulumira koma kenako imatha msanga.
- Kwa nthawi yayitali, kutsika kwake kumathamanga, thupi lanu pang'onopang'ono limasintha kuchoka ku carbs kuti lidye. Ngakhale kuti mafuta sangakhale ofulumira mafuta, amakhala osatha. M'lingaliro limeneli, mafuta otentha amafanana ndi kuunikira kandulo: imatentha kwambiri komanso nthawi yayitali.
Mukhozanso kutentha mafuta mosavuta ngati muli mu nyengo yosala chifukwa chakuti pali ma carbs ochepa m'dongosolo lanu.
Izi sizikutanthauza kuti muyenera kugwira ntchito yopanda kanthu m'mimba. M'malo mwake, yambani m'maŵa wanu ndi chotupitsa cha 100 mpaka 200 cha puloteni chodzaza ndi mapuloteni ndi carbs. Izi zidzakupatsani mafuta okwanira kuti mupitirize kuchita masewera olimbitsa thupi ndipo mwina angachititse kuti muzilakalaka mutadya.
Mafuta Oyaka Moto vs. Kutaya Kwambiri
Ngati cholinga chanu ndikutentha mafuta, zingakhale zomveka kuti mupite patsogolo pang'onopang'ono koma mofulumira? Osati kwenikweni. Pamene mukugwiritsa ntchito zochepa pamtunduwu, zimakulolani kutentha kwambiri mafuta okhudzana ndi mafuta, pogwiritsa ntchito njira zowonjezereka kuti mukuwotcha kwambiri ma calories.
Ndipo apa ndi pamene anthu nthawi zambiri amasokonezeka. Kumbukirani kuti makilogalamu ndi ofunika-gawo la mphamvu zoperekedwa ku chakudya chomwe timadya, kuphatikizapo mafuta. Ngati mukuyesera kukhetsa mapaundi, ziribe kanthu mtundu wa mafuta omwe mumagwiritsa ntchito. Chifukwa chakuti mukuwotcha mafuta sichikutanthauza kuti mukuyaka kwambiri ma calories. Calories ndi zomwe muyenera kuziganizira.
Pamapeto pake, mafuta otentha samatanthauza kanthu ngati mutenga makilogalamu ambiri kuposa momwe mumagwirira ntchito. Kuti mukhale wolemera, muyenera kuwotcha kuposa momwe mumadya; Ndi zophweka monga choncho. Mukamathamanga, movutikira komanso motalikira, mumakhala owonjezera kwambiri. Kutentha makilogalamu okwanira ndipo mafuta adzatsata.
Momwe Mungathere Kuthamanga Kwambiri Kolera
Pofuna kutentha makilogalamu ambiri pamene muthamanga, muyenera kuthamanga pafupipafupi, pafupifupi 80 peresenti kapena 90 peresenti ya kuchuluka kwanu kwa mtima . Pa liwiroli, simukuchita zonsezi, koma mukugwira ntchito mwakhama kuti musayambe kukambirana.
Ndikofunika, komatu, kuti musathamange payeso yonse nthawi zonse. Pambuyo pa ntchito yovuta ya mtundu uliwonse, muyenera kupatsa thupi lanu mwayi wowonzanso ndikudzimanganso. Mutatha kuthamanga kwa miyezi ingapo ndikukumanga maziko olimba, mukhoza kuyamba pang'onopang'ono kutchula chimodzimodzi kapena ziwiri zomwe zimathamanga pa sabata.
Yambani mwa kuthamanga kwa mphindi 20 pozungulira 80 peresenti mpaka 90 peresenti. Mosiyana, mungathe kuphunzitsira nthawi yomwe mumakhala pakati pazomwe mumapanga . Pamene mukupita patsogolo ndikukhala oyenerera, mungathe kupatula nthawi yotsatizana komanso kubwereza.