Werengani pamwamba pa sayansi yolowera mu mawonekedwe anu abwino pano
Kwa anthu ambiri, chimodzi mwa zolinga zovuta kwambiri kuti mukwaniritse ndizokhazikika. Kuposa kutaya thupi ndi chakudya chofulumira kapena kuyesera kumanga minofu kupyolera muchitetezo chatsopano, mawonekedwe amatanthauza chinachake chakuya. Ndizophatikizapo zakudya zopambana, malingaliro abwino, kuchita masewera olimbitsa thupi, ndi kuchitapo kanthu mwakuthupi.
Kugwira ntchito kuti mukhale woyenera kapena kuti mukhale wathanzi nthawi zonse kumafuna ntchito zambiri kwa aliyense. Komabe, zingakhale zovuta kumvetsa kumene mungayambe: Ndimadya bwanji? Kodi ndingatani kuti ndizichita masewera olimbitsa thupi? Kodi chimapangitsa thupi langa liti? Kuti mudziwe momwe mungagwiritsire ntchito ndondomeko yanu, yang'anireni mabuku awa otchuka pazochitika zonse za thupi.
Gawo lalikulu la kuyambitsa kapena kusunga dongosolo la thupi labwino ndilo gawo la maganizo. Muyenera kuonetsetsa kuti muli ndi chilango komanso chilakolako chokhazikika chomwe chikugwirizana ndi matenda anu. Brian Keane's The Mind Mindset amathandiza owerenga kusintha momwe amaganizira za chakudya, kuchita masewera olimbikitsa, nkhawa, ndi okha.
Malingaliro abwino ali ndi mbali zambiri zomwe zimapezeka m'mabuku olimbitsa thupi, kuphatikizapo zakudya ndi nthawi yophunzitsira, koma zowonjezera ndikugogomezera pamaganizo. Keane akulemba za momwe mungapewere mantha ndi nkhawa kuti musamachepetse bwino zomwe mukuchita komanso mmene mungasamalirire kwambiri. Amazon rating of The Fitness Mindset kutamanda Keane's book for readability and inspirational quality, kupatsa buku ndemanga ya 5-nyenyezi.
Lofalitsidwa mobwerezabwereza kuyambira 1996, buku latsopano la Academy of Nutrition ndi Dietetics Complete Food and Nutrition Guide akupitiriza kupereka katunduyo. Wokonzedwa kwa anthu a mibadwo yonse, miyambo ndi matupi, bukhu ili lothandizira ndiwowunikira komanso wowoneka bwino momwe angadye zakudya zowonjezera. Bukuli likunena kuti "kugwirizanitsa bwino mfundo zowonjezereka za sayansi" ndipo zimaphatikizapo magawo pa famu kuti azidyera kudya, kudya zakudya zabwino pazaka zonse ndikudyera ndi matenda enaake.
Buku labwino la Baibulo si buku losavuta. Amakonzekeretsa owerenga kuti amvetsetse bwino chakudya cha chakudya komanso momwe angadye bwino. Owongolera amapereka bukhuli pamlingo wa nyenyezi zisanu ndipo ambiri amaona chisangalalo chawo chomwe bukhulo liribe gawo kapena zakudya zina zomwe zikugulitsa.
Michael Matthews ndi wodalirika komanso wolemba mabuku ambiri pa Amazon. Ali ndi mabuku awiri- Bigger Leaner Stronger kwa abambo ndi Thinner Leaner Stronger kwa akazi-omwe ali otchuka kwambiri komanso otsika mtengo m'mapukutu a Paperback kapena Kindle. Mabaibulo awiriwa amawunikira maonekedwe apadera a amuna ndi akazi ndipo amapereka chizoloŵezi chokhala ndi mphamvu komanso kuchepa. Bukuli likukhudza zakudya, zochita masewera olimbitsa thupi, ndi machitidwe a maganizo kuti athandize minofu ndi kutaya mafuta. Mapazi a Amazon ndi apamwamba komanso ndemanga ali ndi umboni wokhudzana ndi pulogalamuyo, kuphatikizapo zithunzi.
Ngakhale The Fitness Mindset imapereka chithunzithunzi chokhudzidwa ndi thupi, palibe chowopsya: momwe zosavuta za sayansi zamakono zingakupangitseni moyo wathanzi zimatenga njira yosiyana. Wolemba mabuku Michelle Segar, wasayansi wolimbikitsana, amatenga owerenga pogwiritsa ntchito maulendo ofunika kwambiri a sayansi okhudza maganizo olimbikitsa anthu komanso njira zomwe zimakhudzidwa nazo. Segar akutembenuza ziganizo izi za sayansi mu dongosolo losavuta kutsata mfundo zinayi.
Bukhuli liri ndi nkhani zolimbikitsa, ndipo zimayamikirika kwambiri ku Amazon, komwe ili ndi mayendedwe a 4.5-nyenyezi. Owongolera akufotokozera kuti bukuli linawathandiza kumvetsa chifukwa chake anthu amasangalala ndi masewera olimbitsa thupi komanso momwe angagwiritsire ntchito gawo limodzi lokhazikika.
Buku lina lalikulu lokhudza zakudya ndi maonekedwe olimbitsa thupi ndizoyenera kuti : Fitness Nutrition: The Ultimate Fitness Guide . Yolembedwa ndi Nicholas Bjorn, Fitness Nutrition imatithandiza momwe matupi athu amapangira zakudya, zakudya zomwe zingathandize anthu kukwaniritsa zolinga zina, maphikidwe a kukula kwa minofu komanso kufunika kwa nthawi ya chakudya. Bjorn samangotchula za zakudya komabe; Amaphatikizapo masewera olimbitsa thupi kuphatikizapo kuyenda ndi kukana maphunziro. Owongolera ali ndi ndemanga zabwino zokhudzana ndi bukhuli, akunena momwe zidalembedwera bwino, zosavuta komanso zomveka bwino. Anthu ambiri amati amaphunzitsa ndi othandiza kulemera-kuperewera, pozipereka mwina ndemanga 4 kapena zisanu.
Buku lothandizira kwambiri la amayi, Roar , lili ndi mutu wakuti "Akazi si amuna aang'ono. Lekani kudya ndi kuphunzitsa monga chimodzi. "Bukhuli, lolembedwa ndi sayansi Stacy Sims ndi wolemba masewero olimbitsa thupi Selene Yeager, ali ndi cholinga chenicheni chophunzitsira akazi momwe angamawonetsere komanso kudya mwa njira yeniyeni yowunikira akazi. Kugulitsa kwa Amazon kumapanga mafilimu 4-nyenyezi pa intaneti. Owongolera amawona kuti ngakhale pali maphikidwe ochepa kapena zithunzi mu bukhu ili, ndi zowonjezera zothandiza ndipo ndi zodabwitsa tsamba turner.
Roar ndi buku lonse lomwe limaphunzitsa owerenga za zakudya zoyenera komanso zowonjezera mavitamini komanso momwe angalimbikitsire mafupa, kupanga ndondomeko yoyenera ya chakudya, ndi kuwonjezera kupirira. Bukuli lingathandize othamanga pa masewera alionse ndipo cholinga chake ndi kukhala ndi thupi labwino kwa wowerenga aliyense.
Sitiyenera kudabwitsa kuti magazini ya Men's Fitness imatsitsa mabuku omwe amapezeka bwino komanso okhudzidwa kwambiri pa amuna: Men's Fitness Exercise Bible . Pambuyo pake mutuwu, Men's Fitness amapatsa amuna ambiri nzeru ndi malangizo omwe akufunikira kuti azikhala ndi zochitika zatsopano. Bukhu ili limaphatikizapo zambiri mwa malangizowa ndikupereka ntchito 101.
Baibulo la Exercise limaphatikizapo zizoloŵezi zolemetsa, cardio ndi zonse zomwe ziri pakati. Oyambawo adzasangalala ndi magawo omwe akufotokoza bwino ntchito zogwiritsira ntchito masewera olimbitsa thupi pamene owerenga apamwamba angapange mphindi zisanu ndi zitatu zomwe zimayendetsa malire a cardio. Bukhuli lili ndi ndemanga zoposa 100 pa Amazon komanso chiwerengero cha nyenyezi 4.5. Owerenga analemba kuti ankasangalala ndi zosavuta komanso zogwirizana ndi bukuli lomwe limagwira ntchito kwa munthu aliyense komanso nthawi iliyonse.
Mabuku ambiri olimbitsa thupi amapanga maphikidwe kuti azidyera bwino kapena aziganizira za zakudya monga gawo la masewera olimbitsa thupi, ngakhale kuti ndi ochepa omwe amapereka maphikidwe akuluakulu. New York Times yogulitsa kwambiri Yambani Mwamsanga, Idyani Slow ndi zosiyana. Lili ndi maphikidwe oposa zana omwe amapangidwa ndi zakudya zonse ndikudya bwino. Bukuli linalembedwa ndi Olympian komanso mkuphi, ndipo bukuli likuphatikiza chakudya ndi zakudya zomwe zimakhala zokoma.
Ndili ndi nyenyezi zisanu komanso ma review okwana 400 pa Amazon, sizodabwitsa kuti owerenga amakonda maphikidwe awa. Zina mwa maphikidwe otchuka kwambiri ndi pasta ya nyama ya bison komanso zakudya zam'mawa zam'mawa.