Ngati mukuyesera kuti muchepetse thupi, mwinamwake mumangoganizira kwambiri makakiteriya anu-makilogalamu omwe mumawotcha ndi cardio komanso mphamvu zamaphunziro komanso zakudya zomwe mumadya kuchokera ku chakudya. Palinso mlingo wathu wamadzimadzimadzi , mavitamini athu matupi athu amagwiritsa ntchito zinthu monga kupuma, kunyezimira, kugona komanso kukhalapo.
Koma apa pali zosangalatsa zambiri ambirife sitikuganiza-momwe matupi athu amatenthera makilogalamu basi chifukwa chodya chakudya.
Mphamvu yowonjezera yomwe thupi lanu limafuna pakugaya chimatchedwa kutentha kwa chakudya (TEF) ndipo nthawi zambiri amagwiritsidwa ntchito pozindikira kuchuluka kwa makilogalamu omwe mumasowa tsiku lililonse.
Kodi TEF yanu ndi chiyani?
Palibe njira yoyesera ndi yowona yolondola kuti thupi lanu likuwotcha bwanji pamene mukudya chakudya. Njira yowonjezereka ndiyo kuwonjezera kuchuluka kwa makilogalamu omwe mumadya ndi 10%. Choncho, ngati mumadya makilogalamu 2000 patsiku, mumatentha pafupifupi makilogalamu pafupifupi 200 akudya chakudyacho.
Zimene Zimakhudza TEF Yanu
Ndondomekoyi ndi yofunikira kwambiri ndipo silingaganizire zonse zomwe zimapangitsa kuti thupi likhale ndi mphamvu. Nazi zina zomwe zimapangitsa kuti TEF yanu yonse:
- Zakudya za caloriki za zakudya zanu
- Kuchuluka kwa mafuta , mapuloteni , ndi carbu omwe mumadya - Kafukufuku wina apeza kuti zakudya zosakaniza zingawononge ndalama 5-15%. Puloteni wambiri ndi mowa zakumwa zanu, zimapangitsa kuti TEF yanu ikhale yapamwamba. Mafuta omwe mumadya kwambiri, m'munsi mwa TEF yanu.
- Zakudya zanu zokha - Zimadaliranso zinthu zomwe mumadya. Ndi zipatso zingati ndi nkhumba kapena chakudya chochuluka bwanji. Kutenga nthawi kumadya chakudya, monga zakudya zamapuloteni apamwamba, kumapangitsa kuti TEF yanu ikhale yochuluka.
- Kodi mumachita masewera olimbitsa thupi bwanji - Akatswiri ena amanena kuti kukhala wathanzi kumawonjezera TEF yanu, koma palibe amene akudziwa momwe zimagwirira ntchito.
- Zaka zanu -Chinanso chinthu choti tiyang'ane nazo pamene tikukula; Ndiwe wamkulu, pansi pa TEF yanu.
Momwe Ikugwirira Ntchito
Mukatha kudya, ndalama zanu zimagwiritsidwa ntchito kwa maola pafupifupi 4 mpaka 8 pamene thupi lanu limaphwanya zakudya zomwe mumadya ndikukonzekera kusunga zakudya m'thupi lanu. Ndi nthawi iyi yomwe TEF yanu ikusewera.
Kumbukirani kuti kutentha kwa chakudya ndi chimodzi mwa magawo atatu a caloric ndalama. Muli ndi TEF komanso muli ndi mphamvu yotentha ya masewera olimbitsa thupi komanso mlingo wanu wamadzimadzi. Mumagwiritsa ntchito zigawo zonsezi kuti muwerenge kuchuluka kwa makilogalamu omwe mumawotcha tsiku lirilonse, ngakhale kupeza nambala yolondola ndibe ndi mayendedwe omwe timagwiritsa ntchito kuti tiwerenge zinthu izi.
Kuchulukitsa TEF yanu
TEF yanu ndi gawo laling'ono la ndalama zomwe mumagwiritsa ntchito kalori, koma mungathe kuzigwiritsa ntchito mwanjira yoyenera ndi zidule zingapo:
- Idya zakudya zocheperapo, tsiku ndi tsiku
- Imwani kwambiri khofi, tiyi, kapena zakumwa zina ndi caffeine
- Idyani zakudya zokometsera monga tsabola wa chile kapena perekani tsabola wina wotentha pa zakudya zina
- Idyani mapuloteni ambiri