Kukhala woposa kunenepa si chifukwa chokhalira kuthamanga, monga othamanga amabwera mu mawonekedwe onse ndi kukula kwake. Ngati mukulemera kwambiri, kuthamanga kungakuthandizeni kuti mukhale ndi thanzi labwino, kukhala ndi mawonekedwe, kulimbikitsa chidaliro chanu, ndi kulemera.
Kuyamba ndi kuthamanga kungakhale kovuta kwambiri kwa anthu olemera kwambiri, chifukwa iwo ali ndi mafuta ambiri a thupi ndipo amayamba kuwombera mosavuta kuposa omwe akutsamira.
Pano pali malangizo ena othandiza kuti othamanga kwambiri atha kuyambitsa chizoloŵezi chabwino komanso athandizidwe kwambiri .
Yang'anani ndi Dokotala Wanu
Musanayambe kuchita nthawi zonse, muyenera kukaonana ndi dokotala kuti mupeze chithandizo chamankhwala kuti muthe kugwira ntchito. Ichi ndi sitepe yofunikira kwa aliyense yemwe ali watsopano, koma makamaka ngati mukulemera kwambiri. Gawani ndondomeko yanu ndi zolinga zanu ndi dokotala wanu ndikumupempha kuti ayese dongosolo lanu ndi zina zomwe zingakhale zathanzi. Lankhulani za zikhalidwe zilizonse zomwe zakhalapo kale kapena kuvulala kwapambuyo komwe kungakhale ndi mphamvu yothetsera pulogalamu yowonongeka.
Ngati mukuyembekeza kuti muchepetse thupi lanu, onetsetsani kuti mukudziwitsa dokotala wanu za zolinga zanu. Dokotala wanu angalimbikitsenso kuti muyesetse kuchita zovuta zolimbitsa thupi pazomwe mukuwerenga kuti muthe kuchotsa vuto lililonse la mtima.
Pezani Zovala Zabwino
Kuvala nsapato zolakwika zomwe zimayendetsa mapazi anu komanso zojambulazo zingayambitse kuvulazidwa komanso kuvulaza pamene mukuyenda.
Ngati mukulemera kwambiri, kulemera kwina ndi kupanikizika pamapangidwe anu kungakuchititseni kuti muwonongeke kwambiri, choncho ndikofunikira kuti mupeze nsapato zoyenera.
Pitani ku sitolo yapadera , komwe ogulitsa ophunzitsidwa akhoza kuchita kafukufuku wamaphunziro ndi kulangiza nsapato zolondola kuti muthamanga, phazi, ndi thupi lanu.
Mungafunike nsapato zokhala ndi zowonjezera, zothandizira zabwino, kapena chinthu china chapadera. Mutangotenga nsapato zoyenera kwa inu, nthawi zonse mungasungire ndalama mwa kupeza ntchito pa intaneti.
Yambani Small
Kuyesera kuchita mofulumira kwambiri kungayambitse kuvulaza ndi kutentha. Ngati mwakhala opanda mphamvu kwa miyezi ingapo kapena kupitirira, muyenera kuyamba ndi kuyenda.
Mukhoza kuyamba kuyenda pamtunda, kunja, kapena ngakhale padziwe. Yambani ndi maulendo 5 kapena 10 okha ngati ndizo zonse zomwe mungathe kuchita. Kusagwirizana ndikofunika, kotero yesetsani kuyenda pang'ono patsiku. Ingotengerani thupi lanu kugwiritsidwa ntchito kuntchito ndikugwira ntchito yopita patsogolo kwa mphindi 30 musanayambe kuwonjezera zina.
Gwiritsani ntchito njira yoyendetsa / kuyendetsa
Mukamayesetsa kuti muyambe kuyenda, mukhoza kuyamba ndi kuyendetsa / kuyendayenda , yomwe ndi njira yabwino kwambiri yopezera chipiriro chanu mosamala.
Yambani gawo lanu loyenda / kuthamanga mwakutentha ndi kuyenda kwa mphindi 10 kuti muthe mtima wanu upitirire ndipo magazi akuyenda mpaka minofu yoyenda.
Kenaka, yesani kwa mphindi imodzi ndikuyenda kwa mphindi ziwiri. Maulendo ayenera kukhala mpumulo wopuma, osati kupuma kwathunthu. Musayende mwachangu-muzichita ndi cholinga, monga kuyenda kwa mphamvu, kuti mutsimikizire kuti mukupeza bwino cardio.
Bweretsani njirayi kwa mphindi 15 mpaka 20, kenako mutsirize ndi kuyenda kwa mphindi zisanu ngati ozizira.
Pamene mphindi yanu yokhala ndi mphindi imodzi imakhala yosavuta, mungathe kuwonjezera kuchuluka kwa nthawi yanu yopita ndi kuchepetsa kutalika kwa kuyenda kwanu. Ngakhale kuti anthu ena amayesa kufika pamtunda momwe angathamangire mosalekeza popanda kuyenda, ena amasankha kumangirira / kuyenda monga njira yanthaŵi yaitali, pogwiritsa ntchito nthawi zochepa monga kuthamanga mphindi zitatu / kuyenda 1 miniti kapena kuthamanga mphindi 2 / kuyenda Masekondi 30.
Sakanizani Zinthu Pamwamba
Mukatha kupirira ndi kuyendetsa / kuyenda, muyenera kupitiliza kudzipangitsa nokha pakuwonjezera khama lanu kapena mtunda wanu mutathamanga.
Izi zidzakuthandizani kulimbikitsa khama lanu, kuyesetsa kuti mukhale okhwima kwambiri, ndikuthandizani kuti musamavutike ndi chizoloŵezi chanu.
Mukhoza kuyamba kuwonjezera liwiro mwa kutentha kwa mailosi ndikuyendetsa mofulumira (kupuma kolemetsa koma komabe mukulamulira) kwa mphindi ndikuyambiranso mosavuta kwa mphindi imodzi. Pitirizani ndi chitsanzochi kwa mailosi awiri, ndiye kuzizira kwa mphindi 5-10. Pamene izo zimakhala zophweka kwambiri, inu mukhoza nthawizonse kuwonjezera nthawi ya kuthamanga kwa nthawi yanu kapena kubwereza kwa phiri mmalo mwake.
Musanyalanyaze a Naysayers
Kodi mukukayikira kuti mutha kuyamba chifukwa mukuda nkhawa ndi zomwe anthu anganene kapena kuganiza ngati akuwona muthamanga?
Yesetsani kusamala za zomwe ena amaganiza! Monga wothamanga, muyenera kulemekezedwa ndi ena othamanga makamaka osakhala othamanga. Ndipotu, mukugwira ntchito mwakhama kuti mukhale ndi thanzi labwino komanso kuti mukhale olimbitsa thupi ndipo anthu ayenera kukondwera ndi kuyesedwa ndi kuyesetsa kwanu, osati kukuweruzani.
Zoonadi, ena othamanga amakonda kuona anthu ena akusangalala nawo masewerawa, mosasamala kanthu za kayendedwe kawo, kukula kwake, kapena mawonekedwe awo. Ngati mukudandaula za zomwe osakhala othamanga akuganiza, ingodzikumbutseni kuti mukugwira ntchito mwakhama komanso kuti akusowa phindu lonse. Ndipo tsatirani malangizo awa kuti musamadziderere kwambiri mukamayendetsa pagulu . Pamene mukupitiriza kuthamanga ndi kulimbitsa chipiriro chanu, mudzakhala otsimikiza kwambiri kuti muthamanga ndikusamala kwambiri za maganizo a anthu ena.
Chodabwitsa n'chakuti mungapeze achibale anu ndi anzanu kuti asakulimbikitseni chidwi chanu. Kusowa thandizo kuchokera kwa anthu omwe ali pafupi ndi inu nthawi zambiri kumakhala chifukwa cha nsanje yawo kapena kusatetezeka. Ngati anthu akukutsutsani ndikukuuzani kuti simukuyenera kuthamanga, apa pali mfundo zina zothandiza momwe mungagwiritsire ntchito naysayers .
Wonjezerani Mphamvu Zina-Kuphunzitsa
Ngati simunaphunzirepo mphamvu, yesetsani kuika magawo awiri kapena awiri pamisonkhano yanu ya sabata iliyonse. Sikuti mudzangotentha kwambiri ma calories pamene mukuphunzitsidwa mphamvu, koma kuwonjezeka kwanu kwa minofu kumapangitsa kuti muthe kuyendetsa bwino, kotero mutha kuthamanga mofulumira komanso motalika, ndikupangitsani calorie yanu kuyaka pamene ikuyenda. Kulimbitsa mphamvu kumathandizanso kupewa kuvulaza , kotero mutha kukhalabe odzipereka kuti musamawonongeke.
Simukusowa kukhala ndi masewera olimbitsa thupi kapena kukhala ndi zida zapadera kuti mupange sitimayi. Nazi zina zowonetsera thupi zomwe ochita masewera angathe kuchita.
Kodi Ndidzasiya Kutsika Ndi Kuthamanga?
Kuthamanga sikuli chitsimikiziro chotheka kulemera, ndipo ena othamanga angapange zolakwitsa zomwe zimapangitsa kulemera . Koma ikhoza kukhala chida chothandizira kuchepa thupi ndi kukonza ngati muli wochenjera za izo.
Imodzi mwazitsitsimutso zazikulu zowonongeka poyendetsa ndikudya makilogalamu ambiri chifukwa cha kuchuluka kwa njala. Mukhoza kuthetsa ntchito yanu yonse mwakhama pogwiritsa ntchito zolakalaka kapena kudzipindulitsa nokha ndi zakudya zopanda thanzi. Yesetsani kusunga firiji yanu ndi zakudya zomwe zimakhala ndi zakudya zopatsa thanzi, zomwe zimadya bwino, monga nsomba zonse, nsomba, nyama zowononga, masamba ndi zipatso. Adzakupatsani zakudya zowonjezera zofunika, zimathandiza kupanga bwino ntchito yanu ndikuthandizani kuti mutha kuyambiranso. Yesetsani kuchepetsa kuchuluka kwa zakudya zomwe mukudya zomwe mumadya ndikupewa zochitika zomwe mungapereke mosavuta kudya.
Zimathandizanso kufalitsa makatolo anu mwa kudya zakudya zisanu ndi zisanu ndi chimodzi tsiku lonse, osati kudya zakudya zitatu zazikulu. Mudzachepetsa njala yanu yonse ndipo mudzakhalanso osinthasintha pakukonzekera kuthamanga kwanu chifukwa simukuyenera kuchedwa kuti muthamanga mpaka mutadya chakudya chachikulu.
Kufufuza makilogalamu anu pogwiritsira ntchito pulogalamu monga MyFitnessPal ingakuthandizeni kuti mukhalebe odziwa bwino kuchuluka kwa makilogalamu omwe mukutenga ndi angati mukuyaka. Kafukufuku amasonyeza kuti anthu omwe amayang'ana zakudya zawo amakhala opambana polepheretsa kulemera ndi kusunga izo kusiyana ndi omwe sali. Mutha kudabwa ndi kuchuluka kwa makilogalamu omwe mumatenga, koma zidzakuthandizani kuzindikira malo omwe mungakonze. Kusunga kachitidwe ka zakudya zanu ndi kuchita masewera olimbitsa thupi kungakuthandizeninso kukhala olimbikitsana kuti mukhale ndi chizoloŵezi chanu.
> Chitsime:
> Stevens, V, et al. "Kutaya Kwambiri Kwambiri Panthawi Yovuta Kwambiri Yopanda Kulemera Kwambiri" American Journal of Preventive Medicine, Voliyumu 35, Ndime 2, August 2008