Ngati mukuyesera kuchepetsa thupi , mwinamwake mumathera nthawi yayitali pamtunda ndikulemba zolemetsa zanu.
Mlingo ukhoza kukhala chida chothandizira koma, ngati mukufunadi kudziwa zomwe zikuchitika m'thupi lanu, muyeso wabwino kwambiri ndi thupi lanu kapangidwe kake kapena minofu yomwe muli nayo yotsutsana ndi mafuta.
Mafuta a thupi lanu amakuuzani zambiri kuposa momwe mumachitira.
Ndipotu, mukhoza kutaya mafuta a thupi pamene kukula kwake kungakhale kofanana kapena kukwera. Musati mulakwitse kuti kulemera kupindule koma ngati kupita patsogolo. Ndi zachilendo kutaya mainchesi popanda kulemera , ndipo ndicho chomwe mukufuna kuti chichitike.
Kuwerengera Thupi Lanu Mafuta
Pali njira zingapo zowerengera mafuta anu. Mungagwiritse ntchito makina otetezera pa Intaneti, omwe, angakupatseni chiwerengero chachikulu, kapena mukhoza kupeza zofunikira kwambiri, zomwe zimachokera ku Kuyeza kwa Hystrostatic .
Monga china chirichonse, pali njira yomwe mungagwiritsire ntchito kuwerengera mafuta anu. Izi zinafalitsidwa mu British Journal of Nutrition mmbuyomu mu 2001 ndipo ndizofunikira zomwe timagwiritsa ntchito poyeza mafuta a thupi pogwiritsa ntchito msinkhu wanu ndi BMI .
Kwa Amuna
(1.20 x BMI) + (0.23 x zaka) - 10.8 - 5.4
Chitsanzo: Mwamuna amene ali ndi BMI wa makumi atatu ndi makumi atatu ndi atatu ali ndi mafuta oposa 29%, omwe amawoneka ochepa malinga ndi tchati chapafupi.
Kwa Akazi
(1.20 x BMI) + (0.23 x zaka) - 5.4
Chitsanzo: Mzimayi yemwe ali ndi BMI wa makumi asanu ndi atatu aliwonse amakhala ndi chiwerengero cha mafuta okwana 31%, omwe ali ovomerezeka.
Kumbukirani izi ndizowonjezereka kwambiri ndipo nambala izi zikhoza kutha, choncho ingogwiritsani ntchito monga chitsogozo chachikulu.
Zambiri za thupi
| Akazi | Amuna | Kulemba |
| 10-12% | 2-4% | Chofunika Kwambiri Fat |
| 14-20% | 6-13% | Mtetezi |
| 21-24% | 14-17% | Chikhalidwe |
| 25-31% | 18-25% | Zolandiridwa |
| > 32% | > 26% | Zosavuta |
Mmene Mungachepetse Thupi Lanu
Kotero ndi chinsinsi chotani mafuta oyaka ? Ndi equation yosavuta ... kutentha makilogalamu ambiri kuposa momwe mukudyera. Koma, ndithudi, sizowoneka mophweka ngati zikuwoneka. Kuchepetsa mafuta a thupi kumatanthauza kupanga kusintha m'mbali zonse za moyo wanu, osati momwe mumadyera ndi kuchita masewera olimbitsa thupi.
Zinthu zitatu zomwe muyenera kuzigwiritsa ntchito zikuphatikizapo zotsatirazi.
Zakudya Zanu
Zomwe mumadya ndizofunika kwambiri kuti mutaya thupi kapena kulemera. Nthawi zonse mumatha kudya chakudya chodziwika bwino, koma zomwe akatswiri amadziwa kale kuti zakudya sizikugwira ntchito. Kodi ntchito ikupanga kusintha kwakukulu monga:
- Pewani kukula kwa gawo lanu
- Idyani chakudya chochepa kambirimbiri tsiku lonse ndikupewa kudya chakudya chamadzulo.
- Idyani zipatso zambiri ndi ndiwo zamasamba kuti ndikukwaniritseni ndikupatsani zakudya zomwe mukusowa
- Idyani zitsulo zambiri. Zitsulo zimakuzazani kuti musakhale ndi malo odyera
- Pewani chakudya cha shuga ndi zakudya zopanda kanthu
- Musamamwe mowa womwe mumamwa
Anu Cardio
Cardio ndi gawo lofunikira la pulogalamu iliyonse yothandizika, koma mukufuna kutsimikiza kuti mumakhala ndi cardio yoyenera. Onetsetsani kuti mukuphatikizapo maphunziro apamwamba kwambiri pulogalamu yanu, mwinamwake 1 mpaka 2 pa sabata. Mudzawotcha kwambiri ma calories ndikuonjezerani .
Mphamvu Yanu Yophunzitsa
Nthawi zambiri timaganizira za cardio kuti tipewe kulemera, koma kuwonjezera minofu yambiri idzakuthandizani kutentha mafuta ambiri. Minofu imakhala yogwira ntchito kwambiri kuposa mafuta kotero, pamene mumakhala ndi zambiri, mumakhala owonjezera kwambiri tsiku lonse. Nthawi zingapo patsiku ndizofunika kuti muwonjezere minofu yambiri ndi kuwotcha mafuta ambiri.
Kupitirira apo, kuyang'ana magulu anu opanikizika ndi kugona mokwanira ndizofunikira kuti muthetse kulemera kwanu chifukwa ma hormoni opanikizika angathe kuwonjezera kulemera . Mfundo yaikulu? Kudzisamalira nokha mwabwino kumadzetsa zotsatira zabwino, m'maganizo ndi mwathupi.
Chitsime:
Deurenberg P1, Weststrate JA, Seidell JC. Mndandanda wa misala ya thupi monga muyezo wa mafuta a thupi: zaka zakubadwa ndi zogonana zowonongeka. Br J Nutriti. 1991 Mar; 65 (2): 105-14.