Kudzisamalira nokha ndi gawo lomwe likuyesera kuchepetsa kulemera . Kulemera kwanu si chiwerengero chabe koma chinachake chomwe chingasinthe momwe mumadzionera nokha. Onetsetsani payekha chinthu choyamba m'mawa, ndipo ngati chiwerengero chimenecho chiri chochepa kusiyana ndi kale, mukhoza kumverera bwino. Ngati ili lapamwamba, tsiku lanu likhoza kuyamba pazithunzi zochepa. Koma kodi kulemera kwako kumatanthauza chiyani komanso kuli kofunika bwanji pakutsata kulemera kwa thupi ?
Kuphunzira mayankho a mafunso amenewa kungakupangitseni kukhala osiyana kwambiri ndi momwe mumawerengera.
Kuganizira za Kuwonongeka kwa Mafuta, Osati Kutaya Kwambiri
Mukamayankhula za kuchepa thupi, zomwe mumakonda kutanthauza zimakhala zochepa. Mukufuna kutaya thupi m'chuuno, ntchafu, mimba, ndi manja. Koma, chinthu chosamvetsetseka ponena za kuchepa pansi ndikuti sikutanthauza kutaya katundu weniweni kuchokera pa msinkhu.
Zingamve zachilendo, koma ndizotheka kukhala wochepa thupi popanda kuona kusintha kwa kulemera kwanu. Izi zimachitika pamene mutaya mafuta a thupi pamene mukupeza minofu . Kulemera kwanu kungakhale kofanana, monga momwe inu mumataya mainchesi, chizindikiro choti mukuyenda m'njira yoyenera. Vuto ndilo, mukhoza kuyang'ana pa msinkhu, ndikukhulupirira kuti ngati nambala imeneyo isasinthe, simukupeza zotsatira zeniyeni. Kudziwa kusiyana pakati pa kuchepa thupi ndi kutaya mafuta a thupi kungasinthe momwe mumadzionera nokha, kupita patsogolo kwanu, ndipo mwinamwake momwe mumawonera thupi lanu.
Zoona Zokhudza Zolemera Zanu
Chiwerengerochi chimasonyeza kulemera kwake, koma sikukuuzani kuchuluka kwake kwa kulemera kwa thupi , mafuta, madzi, mafupa, kapena ziwalo. Kulemera kwa thupi kumatha kuchoka pamatcha chifukwa cha minofu yowonjezera, koma sizikutanthauza kuti ali woposa kunenepa kapena mafuta. Kudziwa thupi lanu ndizofunika kudziwa ngati mukufunadi kupeza zotsatira ndipo, mwatsoka, zomwe sizingakuuzeni.
Chifukwa china kulemera sizodalirika ndikuti amasintha nthawi zonse. Mudzawona kusintha kwa masana tsiku lonse, nthawi zina ndi mapaundi 10 malinga ndi zomwe mumadya ndi kumwa, nthawi zambiri mumapita kuchimbudzi, kapena ngati mukusunga madzi.
Mzerewu uli ndi ntchito zina zofunika. Kwa anthu omwe ataya kulemera, kafukufuku wasonyeza kuti kudziyeza nthawi zonse kumawathandiza kuti asatayike. N'zosavuta kuti kulemera kuwonjezeke pakapita nthawi, choncho chiwerengero ndi chida chothandiza.
Ngakhale kuti sizingakhale zopanda phindu, zingakhale zosayenera kwambiri kuti anthu ayambe pulogalamu ya kutaya mafuta. Ngati sikukuthandizani kuti mupitirizebe kukwaniritsa zolinga zanu, mwinamwake ndi nthawi yoti mutenge njira zosiyana siyana kuti muthe kufufuza kwanu.
Kuganizira za kutayika kwa mafuta ndikofunikira kwambiri kuposa kuganizira kulemera kwako. Mukatayika mafuta , mumapanga kusintha kwa thupi lanu, kusinthasintha thupi lanu kuti mukhale ndi mafuta ochepa komanso ochepa kwambiri. Mukataya thupi, mukhoza kutaya madzi kapena minofu. Ndizosatheka kudziwa ngati mukuwona zotsatira zenizeni kapena zokhudzana ndi zizoloŵezi zanu za tsiku ndi tsiku, kusintha kwa mahomoni, ndi kusintha kusintha kwa madzi.
Mmene Makhalidwe Ambiri Amanenera
Mukangoyamba pulogalamu, mungafunikire kulimbikitsidwa kochuluka kuti mupitirize ndikutsimikizira kuti zomwe mukuchita zikugwira ntchito. Kukula sikungakupatseni. Ichi ndi chifukwa chake kukula kungakusocheretseni.
- Zimayesa chirichonse : Chiwerengerochi chikuphatikizapo chilichonse-minofu, mafuta, mafupa, ziwalo, mafuta, chakudya, ndi madzi. Pachifukwa chimenecho, kulemera kwake kulemera kungakhale nambala yonyenga.
- Sichisonyeza kusintha komwe kumachitika m'thupi lanu : Ngati mukuchita maphunziro a cardio ndi mphamvu , mukhoza kumanga minofu yowonda panthawi imodzimodziyo mutaya mafuta . Zikatero, kukula kwake sikungasinthe ngakhale kuti mukukhala wong'onoting'ono komanso wopepuka.
- Sichikuwonetsa thanzi lanu : Mlingo sungathe kusiyanitsa pakati pa mafuta ndi minofu. Izi zikutanthawuza kuti munthu akhoza kukhala wolemera thupi koma ali ndi mafuta ochepa thupi.
- Sikuti nthawi zonse zimakhala zolimbikitsana : Ngati mumapitirira payekha ndipo simukukondwera ndi zomwe mukuwona, zimakupangani kuti mumve bwanji? Mukhoza kukayikira chilichonse chimene mukuchita, ndikudabwa chifukwa chake mumadandaula nkomwe. Kuyang'ana kulemera kungakulepheretseni zotsatira zabwino zomwe mukupeza monga kutayika kwa mafuta, kupirira, ndi mphamvu zapamwamba.
Kusintha Mmene Mukuyendera Kupambana Kwanu
Ngakhale ngati simunakonzeke kudziyeza nokha, kugwiritsa ntchito njira zina kuti muyese kufufuza kungakulimbikitseni ndikukuthandizani kuzindikira kuti mukusintha , ziribe kanthu zomwe anganene. Izi ndi zoona makamaka ngati simukulemetsa kumene mukufuna.
Zimathandiza kukumbukira kuti thupi lanu limataya kulemera mwatsatanetsatane, malinga ndi chikhalidwe chanu, zaka, chibadwa, ndi zina zomwe simungathe kuzilamulira. Chifukwa chakuti simukulemetsa m'chuuno mwanu sizikutanthauza kuti simukulemetsa kwinakwake. Zitha kukhala kuchokera pamalo omwe simusamala kwambiri.
- Pitani ndi momwe zovala zanu zimayendera . Ngati iwo akugwirizana molakwika, mukudziwa kuti muli pa njira yoyenera. Zimathandiza kukhala ndi thalauza imodzi yomwe ili yolimba kwambiri. Yesani kamodzi pa mwezi ndikulemba momwe akuyenerera. Zovala sizinama.
- Tengani miyeso yanu kuti muwone ngati mukusowa inchi. Kuyeza thupi lanu pazifukwa zosiyanasiyana kumakuthandizani kudziwa ngati mulidi kutaya mafuta. Kudziwa zomwe zingakulimbikitseni kupitiriza ndikulola thupi lanu kuti liyankhe pa ntchito yanu.
- Gwiritsani ntchito mlingo womwe umapangitsa mafuta kuthupi kupyolera mwa kuchepa kwa zinthu zakuthambo. Masikelowa amapezeka mosavuta pamitundu yosiyanasiyana ya mtengo, kapena wina akhoza kupezeka pa masewera olimbitsa thupi kapena gulu la thanzi. Ngakhale kuti zingakhudzidwe ndi zifukwa zosiyanasiyana, zidzakupatsani chidziwitso chokwanira ngati mukufuna kutaya mafuta ndi kupeza minofu kapena ayi. Mwinanso, mutha kuyesa mafuta anu a thupi kapena kugwiritsa ntchito makina opangira pa Intaneti. Izi kawirikawiri zimaganizira, koma ngati mutayesedwa kawirikawiri pansi pa mkhalidwe womwewo mukhoza kuona ngati nambala ya mafuta ya thupi ikuchepa.
- Ikani zolinga za ntchito . M'malo modandaula za kulemera kwa thupi kapena kutayika kwa mafuta, onetsetsani kuti mukugwira ntchito yambiri sabata iliyonse kapena mukakonzekera mpikisano. Onani momwe mungagwiritsire ntchito pushups angapo kapena masiku angati mumtsinje. Izi ndi zolinga zowoneka, zofikira zomwe zingakupatseni zambiri zokhutiritsa panthawi yomwe sizingafike.
Ngati msinkhu ukupangitsa iwe kukhala wamisala, kupuma pang'ono kuti udziye wekha kungotsegula maso anu kuzinthu zina. Kulemera kwako sikuli koyeso kokha kothandiza kwako. Chotsani chiwerengerocho ndipo muwone kutali komwe mwabwera.
> Chitsime:
> Tracy L. Tylka, Rachel A. Annunziato, Deb Burgard, Sigrún Daníelsdóttir, Ellen Shuman, Chad Davis, Rachel M. Calogero. Njira Yowonjezera Kulemera-Kuphatikizapo Kulemera-Njira Yowonjezera ya Umoyo: Kuwona Umboni Wopatsa Umoyo Wabwino Kuposa Kulemera Kwambiri. Journal of Obesity , 2014; 2014: 1