Musataye mtima!
Ngati mwakhala mukuyambitsa masewera olimbitsa thupi kuti muchepetse thupi lanu kuti mutenge kulemera kwanu, simusi nokha.
Kusintha kumeneku mukulingalira sikutanthauza kuti mukuchita cholakwika chilichonse, komanso sikutanthauza kuti mukuyenda molakwika. Pakhoza kukhala zifukwa zoonekeratu komanso zosadziwika kuti mukulemera.
Kodi Mwapatsidwadi Mafuta?
Njira yanu yoyamba ndiyo kudziwa ngati mukupeza mafuta, minofu, kapena madzi.
Minofu ndi yochuluka kwambiri kuposa mafuta, koma imatenga malo ochepa. Izi zimatanthawuza ngati mutapeza minofu, kulemera kwanu kungapite ngati mukucheperapo. Ndi zachilendo kwa ambiri a ife kutaya mainchesi, ngakhale sitikulemetsa .
Choyipa china ndi kusunga madzi . Pali lingaliro lakuti thupi lidzasungira madzi pamene tikuchita masewera olimbitsa thupi, osati kokha ngati gawo la machiritso komanso njira yopezera glycogen thupi mwatcheru. Momwe mafuta ogwiritsira ntchito bwino kwambiri amatanthauza kuti munganyamula mapaundi angapo a madzi.
Mwanjira iliyonse, msinkhu sungakuuze chilichonse mwa izi, chifukwa chake si nthawi zonse njira yabwino yowunikira patsogolo . Njira imodzi ndiyo kuiwala kukula, kwa kanthawi kochepa ndikupeza mafuta a thupi lanu kuyesedwa ndi wophunzitsa pa masewero anu. Koma ngati sizomwe mungachite, yesani mbali zosiyanasiyana za thupi nthawi zonse. Ngati mutaya ma inchi, muli pa njira yolondola.
Pali njira zambiri zowonera kuchepa kwanu .
Ngati mwadziyesera nokha m'njira zosiyanasiyana ndikuzindikira kuti mukuyenda molakwika, mutenge nthawi yowonjezerapo kuti muthe kusintha zakudya zanu kuti muwone zotsatira zabwino.
Zifukwa Zomwe Mungapezere Kulemera
1) kudya Zakudya Zambiri Zambiri
Zingakhale zowoneka bwino, koma nthawi zina timadya kwambiri tikatha kuyambitsa mapulogalamu olimbitsa thupi kuti tiwotchera zotenthazo.
Ambiri a ife timaganiza kuti tikudyera zakudya zowonjezera, koma pokhapokha ngati mukusunga diary, simukudziwa kuchuluka kwa makilogalamu omwe mukudya.
Anthu ambiri amadabwa pamene ayamba kusunga magazini ndikuyamba kuwonjezera zilembo. Nthawi zambiri zimangokhala zoposa zomwe amaganiza. Sungani diary chakudya kwa mlungu umodzi kapena gwiritsani ntchito tsamba lofufuza pa intaneti monga FitWatch kuti mudziwe zomwe mumadya ndi kuchuluka kwake.
Ngati ndizochuluka kwambiri, mukhoza kusintha kusintha zakudya zanu kuti muchepetse makilogalamu anu. Ndipo yesetsani kupeŵa malingaliro omwe amati mungathe kudya chilichonse chomwe mukufuna kuyambira mukuchita masewera olimbitsa thupi onsewa. Kuti muchepetse, mukufunikabe kuyang'anira makilogalamu anu.
2. Osadya Zakudya Zokwanira
Zingamveke ngati zopanda mphamvu, koma kudya zakudya zochepa zitha kuchepetsa kuyesa kwanu.
Monga Cathy Leman, wolemba zakudya wodzitetezera ndi Mlengi wa NutriFit! akuti, "... ngati pali choletsedwa kwambiri mu makilogalamu, thupi likhoza kuthana ndi kuchepetsa kuchepetsa kuchepa kwake kwa thupi." Onetsetsani kuti mukudya makilogalamu okwanira kuti muteteze thupi lanu, makamaka ngati mwawonjezera ntchito yanu.
3. Kusapereka Thupi Lanu Nthawi Yowonjezera
Chifukwa chakuti mumayamba kuchita masewero sikutanthauza kuti thupi lanu lidzayankha nthawi yomweyo.
Monga momwe Cathy Leman ananenera, "... nthawi zina thupi limayenera kuti likhale" lokhazikika "". "Ntchito yowonjezera ndi zizoloŵezi zatsopano zodya, monga kutenga makilogalamu ambiri kapena ochepa zimafuna kuti thupi lizisintha."
Dzipatseni nokha masabata angapo, ngakhale miyezi kuti mulole thupi lanu liyankhe zomwe mukuchita. Simunatenge kulemera patsiku, ndipo simungatayike usiku wonse. Ndipo musaiwale, mumayenera kuchita masewera olimbitsa thupi nthawi zambiri kuti muwone kusintha kwakukulu. Izi zikutanthawuza kuti, kulemera kwake sikuli njira yowonongeka. Nthawi zina mumataya ndipo kenaka chinachake chikuchitika, matenda kapena kuvulala, komwe kumasintha mapulani anu ndikukubwezerani pang'ono.
Izi ndi zachilendo ndi zina zomwe muyenera kumanga mu dongosolo lanu.
4. Muzilamulira Zomwe Mukudwala
Sikuti aliyense ali ndi vuto la chithokomiro, akhoza kupangitsa kulemera kwake ndi kulemera kwake kukhala kovuta.
Ngati mumakhulupirira kuti mukudya pang'ono ndi kuchita masewera olimbitsa thupi, mukupanga chosowa cha calorie kuti muchepetse kulemera, ino ndi nthawi yoyendera dokotala wanu. Gwiritsani ntchito chithokomiro kuti muzitha kuyankhula ndi dokotala wanu za mankhwala aliwonse amene mukugwiritsa ntchito omwe angakhudze thupi lanu kuti lichepe.
Kumbukirani kuti zaka zingathe kuwonetsanso kuchepa kwa kuchepa kwa thupi . N'zomvetsa chisoni kuti kukalamba kumatanthauza kuti ndi kovuta kwambiri kuti tipewe kulemera pamene thupi lathu limasintha. Sizinthu zomwe mukulakwitsa, chinthu chimodzi chokha chomwe muyenera kumvetsera.
5. Mukupeza minofu mofulumira kuposa momwe mukusowa mafuta
Ngati zikuwoneka kuti mukukula kwambiri mutayamba kuphunzitsidwa zolemera, mwina mwina simungathenso kutaya mafuta a thupi mwamsanga pamene mukukumanga minofu, vuto lalikulu.
Genetics ingathandize; Anthu ena amavala minofu mosavuta kuposa ena. Ngati ndi choncho kwa inu, musasiye kuphunzira. M'malo mwake, mukhoza kungosintha pulogalamu yanu kuti mutsimikize kuti mukupeza zochitika zolimbitsa thupi zolimbitsa thupi kuti muzitha kulemera ndi kuika mphamvu yanu yophunzitsira mphamvu pa kupirira kwachisomo mwa kusunga mapepala pakati pa 12-16.
Chilichonse chomwe chimayambitsa kulemera kwanu, musataye kuchita masewera olimbitsa thupi. Nthawi zambiri zimakhala zochepa chabe zomwe zingadziteteze ngati mukupitirizabe, ndipo ngati sizili choncho, musataye nthawi yonse yochita masewera olimbitsa thupi.
Ganizirani ntchito yolemba wophunzitsa kapena msonkhano ndi munthu wodya zakudya kuti akuthandizeni kuchepetsa ntchito ndi zakudya. Nthawi zina, zonse zomwe mukufunikira ndi kusintha kochepa.