Tikudziwa kuti kukulira sikungapeŵe koma, pamene mumayang'ana anthu okalamba masiku ano, amawoneka akucheperapo. Mbali ya izo ndi kuphunzira momwe tingadzisamalire tokha ndi kuchita masewera olimbitsa thupi, koma ziribe kanthu zomwe timachita, matupi athu adzasintha.
Pali zinthu zina zomwe sitingathe kuzilamulira pamene tikukalamba, koma chinthu chimodzi chimene tingathe kuchita ndikutenga kulemera kwathu.
Sitingakhale zolemetsa zofanana ndi zomwe tinali achinyamata, komabe tikhoza kukhala amphamvu, oyenera komanso otheka ngakhale titakhala ndi zaka zingati.
Chifukwa Chimene Timapeza Kulemera Pamene Timakalamba
Anthu ambiri amaganiza kuti kulemera ndi kukula kumayendera limodzi, koma chifukwa chomwe timadzichepetsera sikuti tikungokula, ndizo momwe zizoloŵezi zathu zimasinthira. Ambiri a ife timalemera chifukwa ife:
- Khalani chete
- Musakweze mitengo kuti musunge minofu
- Idyani makilogalamu ambiri ngakhale momwe kagayidwe ka metabolism kachepetsera
Ngakhale pali zinthu zina zomwe sitingazilamulire, kuchuluka kwa kulemetsa komwe kumabwera ndi ukalamba kumatha kupezeka ndi zochepa zolimbitsa thupi .
Zimene Mungachite
Chifukwa chachikulu cha kuchepa kwa minofu, chomwe chimachepetsanso kuchepa kwa thupi, ndi chakuti nthawi zambiri timakhala mochuluka kwambiri - timakhala pantchito, timakhala pamene timawonerera TV ndipo timakhala pamene timasewera pa kompyuta. Ngati tithera nthawi yochuluka tikamachita zimenezi pamene tidakali aang'ono, ndizovuta kwambiri kuti tisiye kuchita zimenezi tikakula.
Izi zikutsatila kuti kugwira ntchito ndi kukweza zolemera kudzakuthandizani kusunga minofu yanu ndi kuwonjezera kuchulukitsa mafupa anu pamene mukukhala ndi mphamvu yowonjezera . Musanayambe, onani dokotala wanu, makamaka ngati muli pa mankhwala aliwonse kapena muli ndi ululu uliwonse kapena kuvulala komwe mukukumana nawo. Mukakhala ndi mwayi wochita masewera olimbitsa thupi, mutha kutsatira njirayi kuti mukhale mawonekedwe:
- Kuchita masewero olimbitsa thupi : Sankhani ntchito iliyonse yomwe mumasangalala kapena kuganizira kuti mungasangalale ndi kusambira, kuyenda kapena kuyendetsa njinga ndi kuyesa kuchita ntchitoyi masiku osachepera atatu pa sabata. Yambani ndi zomwe mungathe kuchita ndipo pang'onopang'ono yonjezerani nthawi sabata iliyonse mpaka mutatha kuchita ntchito yopitilira 30 minutes.
- Kwezani zolemera : Kuphunzitsa mphamvu kungakhale mbali imodzi yofunikira kwambiri pa pulogalamu yanu. Inu mumanga minofu ndi nyonga pamene mukugwiranso ntchito zofunikira, monga kukhazikika, kukhazikika, ndi kusinthasintha - zinthu zonse zomwe zimayamba kuchepa ndi msinkhu.
- Yang'anani Zakudya Zanu : Chofunika kwambiri pa kuchepetsa kulemera kwanu ndicho chakudya chanu. Kusunga makalata anu ndi kudya zakudya zabwino nthawi zambiri kungakuthandizeni kupeŵa kulemetsa kwambiri mutakula .
- Dziwani izi : Pamene mukukula, zimatenga nthawi yaitali kuti muchepetse thupi, kotero zimathandizira kuwonetsetsa - kupeza ntchito yanu ndikudya bwino monga momwe mungathere. Chitani zimenezo ndipo thupi lanu lidzayankha panthawi yake.
Ngati mukuvutika kuti muyambe kapena kumamatira pulogalamu yochita masewero olimbitsa thupi, dzilimbikitseni mwa kukumbukira zomwe mumachita pa thanzi lanu mukamachita masewera olimbitsa thupi: mumamva bwino, mukuwoneka bwino, mumachepetsa mwayi wanu wa matenda a mtima ndi shuga, ndipo koposa zonse , mukuchita zomwe thupi lanu linapangidwira: kuyendayenda.
Zotsatira:
Williams PT, Wood PD. Zotsatira za kusintha masewero olimbitsa thupi zimakhala zolemera komanso zowonjezera kulemera. Int J Obes (London). 2006 Mar; 30 (3): 543-51.
Williams PT, Pate RR. Kugwirizana pakati pa zochitika zolimbitsa thupi ndi zochitika m'zaka zosiyana ndi anthu 60,617 othamanga amuna. Med Sci Sports Exerc. 2005 Aug; 37 (8): 1329-37.