Chifukwa chake anthu ena amafuna kupindula m'malo motaya
Ngakhale kuti anthu ambiri amavutika kuti achepetse kulemera, pali ena ambiri omwe akuvutika kuti alemere. Ngati mukufuna kupeza minofu, mungakhale ndi vuto kutsutsana ndi ma genetic anu, koma pali chinachake chimene mungachitepo.
Ndichifukwa Chiyani Ndimakhudzidwa Kwambiri?
Pamene ena angakuyang'aninso ndi kaduka, mungakhumudwe kuti simungathe kulemera.
Kotero nchiyani chikuchitika? Chowopsa chachikulu ndicho thupi lanu, lomwe ndilopamwamba kuposa la munthu wamba komanso limene limapangidwa ndi maonekedwe anu. Tonse ndife ochepa, pamlingo winawake, ndi majini athu, koma sizikutanthauza kuti simungasinthe thupi lanu.
Kupeza kulemera kumafuna kuchuluka kwa kulingalira ndi kukonzekera ngati kutaya thupi. Mfundo zina zofunika zokhuza kulemera:
- Simungathe kupeza minofu popanda kupeza mafuta .
- Palibe zakudya zamatsenga, ufa, kapena mapiritsi omwe angakuthandizeni kupeza minofu ndi kutaya mafuta nthawi yomweyo. Anthu ena akhoza kuchita izi mwachibadwa (kachiwiri, majini), koma ambiri amapeza mafuta limodzi ndi minofu
- Thupi lanu ndi losiyana kwambiri ndi womanga thupi-kuyesa kupeza misa kuti awoneke ngati iwo si lingaliro lopambana. Ali ndi minofu yosiyana kuposa inu ndipo ena angakhale akuthandizidwa pang'ono ndi zinthu zoletsedwa.
- Ngati ndinu wachinyamata, mudzakhala ovuta kusintha thupi lanu modabwitsa. Ikusintha nthawi zonse, ndipo idzasintha kwambiri ngati zaka zikudutsa.
- Kupeza kulemera kumafuna kudyetsa zambiri ndikukweza zambiri. Zikumveka zosavuta, chabwino?
Ngati mwakonzeka kuyamba, muyenera kugwira ntchito pang'ono pa pulogalamu yanu yolimbitsa thupi . Izi ndi zomwe mungadye komanso kuchita masewera olimbitsa thupi.
Zikalori, Zamakono, Zamakono
Kupeza minofu kumafuna kuti mudye makilogalamu ambiri kuposa momwe mumayaka.
Kwa iwo omwe ali ndi mphamvu yapamwamba yamagetsi , izo zingawoneke zosatheka, koma ngati mutayesera njira zingapo izi, mudzapeza kuti kuwonjezera makilogalamu tsiku lanu ndisavuta kuposa momwe mukuganizira:
- Sankhani zakudya za calories monga granola, bagels, biscuits, avocados, maolivi, chimanga, nyama, mtedza, batala wa kirimba , mkaka, yogurt, ndi tchizi.
- Onjezerani makilogalamu oonjezera ku chakudya chanu pogwiritsa ntchito mkaka mmalo mwa madzi kwa supu, sauces, ndi tirigu wotentha.
- Fukuta mkaka wothira mu casseroles.
- Onjezerani zakudya zamchere zowonjezera (monga mapepala, tchizi, ndi kuvala) kumasangweji ndi saladi
- Sakanizani nyemba, nyama, kapena tchizi mu pasita kapena pambali mbale
- Kutsekemera pa yogurt, kunjenjemera, kuphulika ndi kuviika
- Sungani diary chakudya kwa sabata kapena kuti mutenge lingaliro la zomwe mukudya ndi kumene mungathe kuwonjezera ma calories.
Chinyengo ndi kuwonjezera zowonjezera popanda kuwonjezera mafuta ochuluka kwambiri . Mungathe kuganiziranso kuchepetsa smoothies kapena chakudya chomwe chimagwedeza pakati pa chakudya.
Kwezani, Kwezani, Kwezani
Mutangotenga makilogalamu anu, muyenera kuyamba kukweza zolemera. Izi zidzakuthandizani kupeza minofu yambiri ndikuthandizira kuchepetsa kuchuluka kwa mafuta omwe mumapeza (ngakhale muyenera kuyembekezera kupeza mafuta ena). Anthu omwe akuyesera kupeza minofu ayenera:
- Kwezani zolemetsa. Izi zikutanthauza kukweza kulemera kokwanira kuti mutha kukwanitsa zotsatila 6-8 za ntchito iliyonse. Mapeto ochepa ayenera kukhala ovuta-otsiriza ayenera kukhala ovuta, koma osatheka.
- Mukhale ndi nthawi yowonongeka pakati pa maselo
- Pangani masiku ochulukirapo pakati pa ntchito
- Gwiritsani ntchito malowa kuti mupewe kuvulala
- Pitirizani ndi cardio, koma sungani pa mlingo woyenera-pafupi ndi masiku awiri a cardio pa sabata kuti musunge mtima wanu
- Yambani ndi pulogalamu yathunthu ya thupi 2-3 masiku osagwira ntchito pa sabata, ngati ndinu oyamba. Lolani thupi lanu masabata angapo kuti lizolowere kukweza zolemera musanayambe mwamphamvu kwambiri.