Ndili kutali kwambiri ndi zaka zanga zachinyamata, koma ndikutha kukumbukira zomwe ndimaganizira ndikayang'ana pagalasi: "Ndine wolemera kwambiri," "Ndine wamtali kwambiri," ndipo "chifukwa chiyani Kodi ndiwe wamkulu kwambiri? " Ndinathera maola ambiri ndikulemba zolakwa zanga, ndipo ngati ndinkasowa, mlongo wanga wamkulu anali wokoma mtima kuti andithandize.
Zomwe ndimakumbukira kwambiri ndikufuna kuti ndizigwirizana nazo. Ndikalankhulana ndi ena mwa achinyamata omwe ndimakonda makasitomala ndikuwerenga zina mwa achinyamata omwe ali pa webusaitiyi, zomwe zasintha kwambiri kuyambira ndili kusukulu.
Chimene sichinasinthe ndi lingaliro lakuti kulemera ndi maonekedwe kumawathandiza kukhala olandiridwa. Ndiye, mumatani ngati mulibe thupi loyenera? Kodi mumatani ngati mukulemera kwambiri, mukuchepa kwambiri, kapena mumangofuna kuchotsa mafuta owonjezera? Kodi n'zotheka kusintha thupi lanu?
Zinthu Zomwe Zimakhudza Kulemera Kwako
Mukhoza kusintha thupi lanu, koma kuchuluka kwake kumadalira zinthu zingapo - zina zomwe mungathe kuzilamulira komanso zina simungathe:
- Utha msinkhu Ngakhale kuti simungadziwe, kutha msinkhu kumakhudza kwambiri kulemera kwanu ndi mawonekedwe a thupi lanu. Atsikana ndi anyamata onse angathe kuyembekezera kulemera komanso msinkhu paunyamata. Mahomoni otulutsidwa pa nthawiyi amachititsa anyamata kupeza minofu ndi atsikana kuwonjezeka kwa mafuta a thupi . Zosinthazi ndi zachilendo koma zingakupangitseni kuti mukumverera ngati ndinu olemera kwambiri, ngakhale simunali.
Kodi Kunenepa Kwakuyenera Kwambiri Kwanga? - Genesis Funso limodzi lomwe ndimamva zambiri ndilo, "Chifukwa chiyani sindimawoneka ngati anzanga?" Chifukwa chimodzi ndizo majini anu. Mumalandira zinthu zambiri kuchokera kwa makolo anu monga momwe mumasungira mafuta ochulukirapo m'thupi lanu, momwe muliri wamtali, ndi mawonekedwe a thupi lanu (monga kupanga peyala kapena mawonekedwe apulo). Ndipotu ngati makolo anu ali olemera kwambiri, izi zimapangitsa kuti mukhale olemera kwambiri.
- Zimene mumadya Pamene usinkhu ndi ma genetic ndi zinthu zomwe simungathe kuzilamulira, zomwe mumadya ndi nkhani ina. Kudya friji ya French, chakudya cholimbitsa, sodas, chips, ndi maswiti nthawi zonse ndikupewa zipatso ndi ndiwo zamasamba monga mliriwu ukhoza kuwonjezera zakudya zambiri popanda zakudya zambiri.
Kukula Kwambiri Kwa Ana - Zolingalira Chifukwa chimodzi cholemetsa chingakhale vuto ngatilo kwa aliyense kuchokera kwa achinyamata kupita kwa akuluakulu onse amakhala ponseponse tikuchita. Kusagwira ntchito kumakhudza kwambiri paulendo wanu ndi thanzi lanu. Ndipotu, kuwonera TV ndi ntchito yowonjezereka yomwe ingapangitse kulemera (ngati simukuchita masewera olimbitsa thupi kapena kudya bwino) ndipo achinyamata amachita zambirimbiri akamakula.
Zokonzeratu za kunenepa kwambiri
Kodi Muyeneradi Kutaya Kunenepa?
Izi zingawoneke ngati palibe-wowongolera, koma sikuti aliyense ayenera kulemera. Kawirikawiri, achinyamata amalingalira kuwonjezera kulemera kwawo kuti asakhale ndi thanzi labwino kuti apeze thupi 'lokongola' - chinthu chomwe chingayambitse kudya zakudya zolimbitsa thupi kapena mavuto odyetsa.
N'zosavuta kukhala ndi malingaliro olakwika a momwe thupi lanu liyenera kuonekera, makamaka ngati zitsanzo zanu zimakhala, zabwino, zitsanzo, otchuka, kapena anthu ena omwe nthawi zambiri amadziwika momwe amawonekeranso kuposa momwe amachitira. Choncho ndikofunika kumvetsetsa kuti ulemelero wa thanzi ndi wotani, komanso chofunika kwambiri, kuti kulemera kwako sikufotokoze nkhani yonse. Mlingo ukulemera zonse - mafupa anu, mafuta, minofu, ziwalo zamkati, zomwe mudya kapena kumwa kale ... chirichonse. Sitikudziwitseni molondola zimene mwapeza kapena kutaya, kotero kugwiritsa ntchito mlingo monga njira yanu yokhayo yotsatirira patsogolo sikuti ndilo lingaliro lopambana.
Musanayambe kudya zakudya kapena pulogalamu ya kulemera kwake, khalani ndi nthawi kuti muwone ngati mukulemera kwambiri kapena ngati muli ndi chithunzi cha thupi cholakwika. Gwiritsani ntchito zida zotsatirazi kuti muzindikire kulemera kwabwino :
- Mafunso Achinyamata - Kodi Ndimafuta?
- BMI Calculator
- Chithunzi cha Thupi ndi Kudzikonda
Muyeneranso kulankhulana ndi makolo anu ndi dokotala za zovuta zomwe mungakhale nazo komanso ngati mukuyenera kutaya thupi.
Funso lomwe ndimapeza kawirikawiri kuchokera kwa achinyamata (komanso kuchokera kwa aliyense, kwenikweni) ndi momwe mungathere mafuta pamadera ena. Tonse timasunga mafuta ochuluka m'malo ena ndipo nthawi zonse amawoneka kuti ali m'malo osangalatsa, monga:
- Njuchi
- Chimake
- Ntchafu
- Belly
- Chiuno
- Kumbuyo kumbuyo
- Chifuwa
Choncho, kodi n'zotheka kutaya mafuta kuchokera kumaderawa ndipo, ngati zili choncho, ndi chiyani chomwe chimagwira ntchito bwino? Chowonadi ndi chakuti kuchepetsa malo sikugwira ntchito. Izi zikutanthawuza kuti kupanga masewera akuluakulu kuti mukhale ndi apulosi apamwamba kapena mwendo wamapazi ndi masewera kuti mutenge mapewa ofooka sangagwire ntchito. Kotero, ngati izo sizigwira ntchito ndiye zimatani?
Pofuna kutaya mafuta, muyenera kutentha makilogalamu oposa omwe mumadya ndikulola thupi lanu, ndi ma genetic anu, kusankha komwe mafuta amachokera.
Njira yabwino kwambiri yochitira izi ndi chakudya ndi masewera olimbitsa thupi.
Kuchita masewera olimbitsa thupi
Njira imodzi yochezera makompyuta yanu ndiyo kuyendayenda moonjezera kuwonjezera zochitika zolimbitsa thupi komanso ntchito zambiri tsiku lonse. Malangizo omwe adalembedwa ndi American College of Sports Medicine (ACSM) amalimbikitsa ola limodzi lochita masewera olimbitsa thupi tsiku ndi maola ambiri patsiku kwa ana ambiri ndi achinyamata. Ntchito zingakhale monga zinthu monga:
- Kuthamanga njinga
- Masewera a skateboarding kapena masewera olimbitsa thupi
- Kusambira
- Kuvina
- Kuyenda kapena kuthamanga
- Masewera
- Kuwombera mitsuko
Muwotcha makilogalamu ambiri nthawi iliyonse yomwe mungathe kuchoka pa TV kapena kompyuta ndikusuntha thupi lanu, lomwe lingakuthandizeni kulemera . Chinsinsi ndicho:
- Sankhani zinthu zomwe mumakonda . Ngati simukuchita masewero a masewera kapena ntchito zakunja, yesani mavidiyo ochita masewera olimbitsa thupi kapena masewero a kanema olimbitsa thupi, monga Dance Dance Revolution.
- Pangani chizoloŵezi chozoloŵera . Yesetsani kupatula nthawi tsiku lililonse kuti muzitha kuchita masewera olimbitsa thupi, choncho zimakhala zochitika mwachibadwa.
- Fufuzani njira zosuntha zambiri . Pangani maulendo apadera kuzungulira msika, yendani ku nyumba ya mnzanu, kapena muyambe pa wailesi ndikuvina kuzungulira chipinda chanu. Kupeza njira zosunthira zambiri kumaphatikizapo ma calories oyaka komanso kukhala wathanzi.
- Pezani thandizo . Ngati mukufuna kuchita masewera olimbitsa thupi koma simukudziwa kumene mungayambe, kambiranani ndi makolo anu kuti mudziwe ngati mungathe kujambula masewera olimbitsa thupi, ntchito ndi wophunzitsa , kapena kuchita nawo masewera olimbitsa thupi tsiku ndi tsiku.
Phunzirani zambiri zokhudza Achinyamata ndi Kuchita Zochita pazomwe mumachita masewera olimbitsa thupi komanso kuphunzitsa mphamvu.
Yang'anirani Zikalata Zanu
Kuwonjezera pa kukhala wokangalika, kuyang'ana zomwe mukudya ndi chinthu china chofunika kwambiri cha kuchepa thupi. Mungapeze kuti kuli kofunika kupempha thandizo la banja lanu ndi anzanu. Ngati makolo anu ali ndi udindo wogula chakudya, mungafunike kuyankhula nawo za kupanga zosankha zabwino kapena kuchita nawo kusankha zakudya komanso kupanga chakudya nokha. Njira zina zodula makilogalamu osayenera ndi awa:
- Kuwonera zakumwa zanu Zakudya zambiri , timadziti ndi zakumwa za masewera zingathe kuwonjezera. Ikani mmalo mwa madzi ndipo mumasunga makilogalamu ambiri.
- Kuzala zipatso ndi zophimba Zipatso zambiri ndi ndiwo zamasamba zimakhala ndi mchere wambiri komanso zakudya zambiri. Izi zikutanthauza kuti mudzaza mofulumira ndikudyera pang'ono. Yesani kukhala ndi zipatso monga zakudya zopanda chakudya kapena chakudya musanadye zakudya zopanda thanzi.
- Kupewa chakudya chofulumira Palibe cholakwika ndi kukhala ndi burger ndi nthawi zina zokha, koma kupewa kupezeka kwa mitundu ya zakudya tsiku ndi tsiku. Awapangitseni chithandizo chomwe muli nacho nthawi ndi nthawi.
- Pewani zopanda nzeru zopanda nzeru Ngati mukumva njala madzulo, sungani zakudya zanu mwachangu mwa kupewa maswiti, makeke, ndi maswiti ena omwe mukuyesa. Komanso, mvetserani zifukwa zina zomwe mungadye, monga kunjenjemera, kutopa, kapena kutentha. Kudya mtima kumangopangitsa kuti zinthu ziipireipira ndipo sizikuthandizani kuti mavuto anu achoke.
Kudya nthawi zonse tsiku lonse ndikofunikanso kusunga kagayidwe ka thupi lanu ndipo thupi lanu limapatsa zonse zomwe mukufuna kukwaniritsa.
Imodzi mwa zolakwika zazikulu zomwe ambirife timachita ndikuyesera kupeza zochepetsedwa kapena zosinthidwa mwamsanga kuti muchepetse kulemera. Mitunduyi yafupikitsa imatha kubwezeretsa, ndipo ena akhoza kukhala owopsa ku thanzi lanu. Zina mwazofala ndizo:
Kudya chakudya Tonsefe timafuna kudya chakudya, makamaka ngati tadya mofulumira m'mawa. Koma kudumpha chakudya kumatha kupsa. Mukhoza kudya makilogalamu ambiri pa chakudya chanu chotsatira ndipo, chifukwa muli ndi njala, mumadya zakudya zopanda phindu (mukakhala ndi njala, saladi sichidzagwira ntchito). Monga Shereen Jegtvig, wotsogolere wathu wa zakudya, amati m'nkhani yake yokhudza kudya , "... ngati nthawi zonse mumadya zakudya zochepa, thupi lanu lidzatentha pang'ono."
Zakudya Zakudya Zowonongeka Zingakhale zowononga kutsatira madzi, calorie yochepa, kapena zakudya zina zopambanitsa zomwe zimataya magulu onse a chakudya kuti mukhale wolemera kwambiri. Koma, kachiwiri, zakudya zamtunduwu nthawi zambiri sizili zathanzi ndipo zimatha kukupangitsani kuyesa kulemera. Mukapanda kudya ma calories okwanira, thupi lanu limagwira mafuta kuti lidzipepetse. Kuwonjezera apo, kuchuluka kwa kulemera kumene mumataya poyamba ndi madzi - osati mafuta. Kupatula apo, mwina simungapeze zakudya zonse zomwe thupi lanu liyenera kukula mu njira yathanzi, makamaka m'zaka zanu zaunyamata.
Mapiritsi a Zakudya Zakudya zolimbitsa thupi zimayesetsanso kumwa mapiritsi kuti muchepetse kulemera, koma ambiri mwa iwo sagwiritsidwa ntchito zomwe zikutanthauza kuti palibe chitsimikizo cha khalidwe kapena chitetezo cha zomwe mukuzitenga. Ambiri mwa mapiritsiwa ali ndi zotsatira zoopsa, ndipo ambiri samagwira ntchito ngakhale. Palibe mapiritsi kunja komwe angakuthandizeni kuchepetsa thupi, mosamala, komanso moyenera, ndipo chilichonse chimene mumatenga chiyenera kulamulidwa ndi / kapena kuyang'aniridwa ndi dokotala wanu.
Mafuta oonjezera mafuta Mavitaminiwa nthawi zambiri amatengedwa ngati "zachibadwa" kuti aziwotcha mafuta koma izi sizikutanthauza kuti ali otetezeka. Chowonadi n'chakuti, monga mapiritsi ambiri a zakudya, sagwiritsidwe ntchito, sangagwire ntchito, zingasokoneze mankhwala ena, ndipo zingakhale zoopsa ku thanzi lanu. Pewani chilichonse chomwe simunachilole kapena kudandaula ndi dokotala wanu.
Kuchita masewera olimbitsa thupi kwambiri Kuchita masewera olimbitsa thupi kungakhale njira yathanzi yolemetsa, koma zochuluka zingayambitse mavuto onse mthupi ndi m'maganizo. Anthu ena amatha kuchita zinthu mopitirira malire kwambiri moti amawoneka ngati mtundu wa matenda osokoneza bongo. Pulogalamu yochita masewero olimbitsa thupi imatanthauza kupeza ntchito tsiku lililonse ndikukhala ndi ntchito zosiyanasiyana m'madera omwe mumawunikira . Kugwiritsa ntchito maola pa tsiku pamtunda waukulu kungakhale koipa monga kusagwiritsa ntchito konse.
Kumbukirani: Alibe Zofupikitsa
Ngakhale kuti mungafunike kuchepa thupi mwamsanga m'chilimwe, tsiku loyamba la sukulu, kapena malo ogulitsira, palibe zochepetsera . Kuperewera kwa thanzi ndikutsika pang'ono. Ngakhale kukonzekera mwamsanga kungakuthandizeni kuchepetsa kulemera kwake, kudzangobwereranso mukangobwerera ku chizoloŵezi chanu chachizolowezi.
Kodi Ndizithamanga Mofulumira Motani?
Kulemera kwaukhondo ndi kwamuyaya kumatayika ndi njira yosayembekezereka, kotero n'zosatheka kunena kuti munthu angatayike kapena kuti mwamsanga angatayike bwanji. Mfundo yaikulu ndi yakuti tonse ndife osiyana ndipo tonse timataya kulemera mosiyana ndi:
- zaka
- chikhalidwe
- kulemera
- majini
- zakudya
- mlingo wa ntchito
- moyo
Ndipo kumbukirani, ngati mutayamba kuchita masewero olimbitsa thupi ndikudya bwino, sizingasinthe nthawi zonse kusintha kwa thupi lanu. N'zotheka kupeza minofu ndi kutaya mafuta, omwe sangasonyeze pazitali ngakhale ziwonetseratu momwe zovala zanu zimagwirira ntchito. Dziwani zambiri: Mmene Mungaletsere Kunenepa
Kodi Ndingatani Kuti Ndikhale Wolemera?
Ngakhale kuti anthu ambiri amafuna kulemera, achinyamata ena amaona kuti ndi owopsa ndipo amafuna kulemera kapena kupweteka. Choyamba, aliyense amakula mosiyana ndipo achinyamata ambiri amapeza kuti, pakapita nthawi, amayamba kudzaza ndi kulemera kwambiri mwachibadwa. Ndipotu, akatswiri ambiri samalimbikitsa achinyamata kuti ayese kulemera mwa kudya matani - zomwe zingachititse kuti mukhale ndi mafuta ambiri , omwe alibe thanzi.
Achinyamata ena amadzifunsa momwe angakulire, chomwe chiri cholinga china chomwe chiri chovuta kwa akuluakulu kuti afike. Kafukufuku ambiri asonyeza kuti ana omwe amatha kupewera maphunziro angapeze mphamvu, koma osati minofu yambiri, malinga ndi malangizo a ACSM a Kuyeza Kuyesera . Mwa kuyankhula kwina, ana ambiri ndi achinyamata adzapeza zovuta kuti apeze minofu yambiri. Izi sizikutanthauza kuphunzitsa mphamvu ndizolakwika - poyang'aniridwa (ndi mphunzitsi kapena katswiri), ana amatha kukhala amphamvu komanso oyenera nthawi zonse. Koma kupanga kusintha kwakukulu mu minofu ya minofu pa zaka zimenezo (kapena zaka zirizonse) ndi chinthu chomwe sichidzapindule.
Kodi ndingapeze bwanji Abs-pack pack?
Mwamwayi, kutenga abs ndi chinthu chomwe aliyense sangachite. Kukhazikika kapena kutsuka abs kumachokera ku kukhala wathanzi komanso kukhala ndi majeremusi omwe amakugwiritsani ntchito powasunga mafuta kusungidwa m'mimba. Ambiri aife timasunga mafuta ochulukirapo pafupi ndi abs, ndipo n'zotheka kutaya zina mwa zakudya zabwino ndi zolimbitsa thupi. Koma, ngakhale ndi izo, ambiri a ife timayenera kutaya mafuta athu kumalo osayenera kuti tipeze paketi sikisi.
Kaya cholinga chanu ndi chiyani, ndikofunika kuti mukhale ndi zenizeni za kusintha komwe mungapangire thupi lanu. Tonsefe timagwiritsa ntchito majini athu komanso moyo wathu. Tingasinthe momwe timakhalira, koma sitingasinthe mapangidwe athu a matupi athu. Poganizira kusintha zomwe mungathe ndi kulola kuti thupi lanu lichitepo kanthu, mukhoza kupanga zizoloŵezi zabwino zomwe zingakuyendereni mtsogolo.
Kuchita Zochita Zambiri Ndiponso Kutaya Kwambiri Kunenepa FAQs
> Zotsatira:
> American College of Sports Medicine. (2006). Malangizo a ACSM a Kuyezetsa magazi ndi Kulembera . Baltimore, MD: Lippincott Williams ndi Wilkins.