Zosokoneza Mphamvu, Kupirira ndi Kutaya Kwambiri
Ngati mutagwiritsa ntchito nthawi iliyonse komanso khama lanu, mutha kuona momwe kulili kovuta . Zikuwoneka ngati, mutangoyamba kuona chitukuko , thupi lanu limangoyankha zomwe mukuchita.
Ngati mwakumanapo nazo, simuli nokha. Chinthuchi n'chakuti, movutikira pamene mukugwira ntchito yochepetsetsa thupi , thupi la munthu limagwira ntchito molimbika kwambiri kuti likhale ndi mphamvu zowonjezera mphamvu.
M'mawu ena, thupi lanu silikufuna kuchepetsa thupi. Ndipo, chokhumudwitsa kwambiri ndi chakuti kuyesetsa komwe mumapanga kuti muwotche mafuta ambiri pamapeto pake kumatha kuchepetsa. Nazi zina mwa zolakwika zomwe timapanga zomwe zingapangitse malo olemera .
Vuto 1. Kuchepetsa Zolakolako Zanu Zambiri
Zoona : Zimatengera zopatsa mphamvu kuti ziwotche. Mukamachepetsa chakudya chanu, thupi lanu limangowonjezera kayendedwe kake kagayidwe kake . Izi zimalola kuti thupi lizigwira ntchito bwino koma, chifukwa palibe mafuta ena owonjezera omwe amazungulirapo kuti aziwotcha zinthu zina zomwe mukuchita, thupi lanu lingasunthike ku njala , ndikugwiritsanso mafuta owonjezera.
Yankho :
Sungani makilogalamu anu pang'ono pansi pa makina anu osungirako kuti mphamvu zanu ndi kagayidwe kamene kagayidwe kakhalebe pamwamba. Chosowa chachikulu kuposa ma calories 500-700 chimapangitsa kukhala kovuta kwambiri kuti musunge thupi lanu loonda. Njira imodzi yofunikira yowerengera zofunikira zanu zamakono tsiku ndi tsiku:
- Amuna
kg ( kulemera kwa thupi ) x 24 = kcal / tsikuAkazi
kg (kulemera kwa thupi) x 23 = kcal / tsiku
Onani: kg = mapaundi ogawanika ndi 2.2 (ie: 180 lbs / 2.2 = 81.8 makilogalamu)
Mukhozanso kugwiritsa ntchito owerengera olemera a calorie a Shereen a Nutrition Expert kuti apeze chiwerengero chokwanira cha kuchuluka kwa makilogalamu omwe mumasowa tsiku lililonse. Zambiri zokhudzana ndi kalori ndi kulemera kwa thupi .
Vuto 2. Kutayika kwa Misa Mthupi
Zoona: Minofu imatentha mafuta ndi kutaya minofu ikutanthauza kutentha pang'ono . Thupi la thupi lopweteka limagwiritsa ntchito makilogalamu asanu monga mafuta ochulukirapo, ngati mutayika, thupi lanu limagwera ndi kulemera kwanu.
Yankho:
Onetsetsani kuti pulogalamu yanu yolimbitsa thupi ikuphatikizidwa ndi thupi labwino. Mungathe kuchita izi ndi zakudya zomwe zimapangitsa kuti mukhale otetezeka kalori limodzi ndi mtundu wina wa multivitamin kuti muthandizidwe ndi zofooka zilizonse za zakudya.
Vuto 3. Kutaya Kwambiri
Chani? Koma inu munaganiza kuti ndi zomwe inu mumafuna! Komabe, zomwe mwaiwalika ndikuti pamene mukulemera, zimatenga makilogalamu ochepa kuti musunthire thupi lanu. Kutayika kwa kulemera kulikonse kudzawathandiza kuchepetsa mphamvu zofunikira.
Yankho:
Onetsetsani kuti muyambe (kapena pitirizani) pulogalamu yolemetsa yolemera kuti muthe kuwonjezera thupi lopanda thupi, lomwe lingathandize kuthetsa kuwonongeka kwa ma calories .
Vuto 4. Kusintha kwa Mapeto
Mukayambitsa pulogalamu yatsopano , thupi lanu limayankha chifukwa limafunika kusintha zambiri kuti zigwirizane ndi ntchito zosiyanasiyana. Kotero, minofu yanu ikudzimanganso yokha ndipo izi zimadya mitundu yonse yamakono. Koma, panthawi inayake thupi lanu lizayima kugwirizanitsa ndi ntchito yatsopano ndipo, motero, mumayatsa makilogalamu ochepa pa ntchito zomwezo.
Yankho:
Musalole kuti thupi lanu lizolowere zochitikazo. Gwiritsani ntchito kusintha kwa thupi lanu mwa kusintha msinkhu, nthawi, mafupipafupi ndi / kapena masewera olimbitsa thupi komanso kuphatikizapo kuphunzitsidwa nthawi ngati kuli kofunikira.
Vuto 5. Kuchita Zochita Mwachangu
Mukamachita zambiri, mumapeza bwino. Pamene thupi lanu limakhala bwino pakuchita zochitika zanu, zingagwiritse ntchito makina ochepa panthawiyi. Taganizirani izi motere: ochita masewera ophunzitsidwa nthawi zambiri amagwiritsa ntchito makilogalamu ochepa kuposa ochita masewera osaphunzitsidwa omwe ali ndi mitundu yofanana ya thupi ndi ntchito. Kotero, ngati izi zikutanthauzira kumene inu muli, dziwone nokha kuti ndinu wothamanga wophunzitsidwa ndipo werengani!
Yankho:
Yankho la izi ndilofanana ndi Vuto 4; musamazolowere zochitikazo. Ganizirani kusintha kwakukulu monga kuyesera ntchito zatsopano. Mwachitsanzo, ngati mumagwiritsa ntchito makina awiriwa pamasabata awiri, sankhani zinthu zosiyana ndi makina oyendetsa njinga kapena njinga. Musaiwale kuti musinthe zinthu zomwe mumachita pazochita zanu zolemera .
Vuto 6: Kuwonjezera pa maphunziro
Monga ngati osadya mokwanira mukhoza kuchepetsa kuchuluka kwa ndalama zomwe mumayaka, kotero mutha kuphunzitsa. Mukamagwiritsa ntchito kwambiri, pali mfundo yochepetsera kubwezeretsa pamene kuwonjezeka kwa ntchito yogwiritsira ntchito mphamvu zowonongeka kumatsutsidwa ndi kuchepa kofanana ndi kusagwiritsira ntchito mphamvu yogwiritsira ntchito mphamvu. Mwa kuyankhula kwina, pamene muwonjezera mphamvu yanu yochita masewera olimbitsa thupi , thupi lanu limayankha mwa kuchepetsa kuchuluka kwa ndalama zomwe mumayaka tsiku lonse.
Yankho:
Tengani nthawi kuti mupeze. Ngati mufika pochita masewera olimbitsa thupi, ino ndi nthawi yabwino yopuma kwa masiku angapo kapena kuyesa chinthu chofanana ndi yoga kapena chizolowezi chowongolera . Mukatha kupuma, pitani ku zochita masewera olimbitsa thupi koma muzitsatira ndondomeko yanu yoyambirira ndikuwonjezera mphamvu yanu ngati mukufunikira.
7. Kulimbitsa Thupi la Thupi
Pamene mukukhala bwino, thupi lanu limapindula kwambiri ndipo limadalira makilogalamu ochepa kuti agwire ntchito. Kupititsa patsogolo thanzi kumatanthauza kuchepetsa kuchepa kwa kuchepetsa thupi komanso kuchepa kwa zakudya zomwe zimapsereza nthawi zonse. Chimodzi mwa izi ndichifukwa chakuti dongosolo lanu la mtima limapambana kwambiri tsopano ndipo muli ndi mlingo wa mtima wopuma.
Yankho:
Zikomo! Ndiwe wokhazikika komanso wathanzi. Ganizirani pa izo ndikudzimvera bwino nokha. Ganizirani kusintha kusintha kwanu monga momwe tafotokozera mu Solution 5.