Kuika zolinga zolemetsa ndi chimodzi mwazovuta kwambiri pulogalamu yolemetsa. Ndi zochuluka bwanji zomwe mukufunikira kuti mutayazidwe ndi momwe mukuwerengera nambala imeneyo?
Momwe ambiri a ife timayendera ndi kusankha nambala malinga ndi zomwe tinkayesa kuziyeza kapena, mwina, zomwe takhala tikufuna kuziyeza, koma kodi ndi zolinga zenizeni?
Ngati mutaya kulemera kwa thanzi lanu, cholinga chanu chingakhale chodzichepetsa, kunena kuti 5 mpaka 10 peresenti ya kulemera kwanu.
Koma bwanji ngati muli ndi chinachake chochuluka mu malingaliro monga ngati kukula kwa zovala zomwe mukufuna kuti mukhale nazo?
Vuto ndiloti, palibenso kulemera kwake komwe kumagwirizana ndi kukula kwa zovala ndipo, kwa akazi, makulidwe osiyana amasiyana ndi kampani ndi kampani.
Nanga yankho la mafunso onsewa ndi lotani? Gawo lanu loyamba ndikuphunzira momwe mungakhazikitsire zolinga zomwe mungathe kuziyeza.
Chinsinsi chokhazikitsa zolinga zolemetsa ndiko kutsatira ndondomeko ya malingaliro, zomwe zikutanthauza kuti sikuyenera kukhala SMART. Cholinga chabwino ndicho: Zenizeni, zowoneka, zowoneka, zenizeni ndi zooneka.
Bwererani kumbuyo ndikuyang'ana ngati mukufunadi kulemera.
Kodi Muyenera Kutaya Kunenepa?
Ngati mumalankhula ndi anthu ambiri, mumapeza kuti aliyense amawoneka ngati akufunika kulemera, ngakhale anthu omwe amawoneka kuti ali ndi kulemera kwabwino.
Kawirikawiri zolinga zathu zolemetsa zimachokera pa zomwe timaganiza kuti tiyenera kuoneka ngati zomwe zili zogwirizana ndi matupi athu panopa.
Pali zigawo zambiri zomwe mungagwiritse ntchito kuti mupeze ngati mukufuna kuchepetsa thupi, koma kawirikawiri, wofunikirako wolemera akhoza kukhala ndi makhalidwe otsatirawa:
- A BMI oposa 25
- Chiŵerengero cha Wail-Hip chapamwamba kuposa .8 kwa akazi ndi apamwamba kuposa amuna 1.0
- Mimba ya m'mimba ya mazimayi oposa 35 m'kati mwa akazi ndi mamita makumi anai mu mamuna
Zoonadi, sizinthu zokha zomwe zimatiuza ife kuti tifunika kulemera. Pali zizindikiro zowopsya monga zovala zolimba, kutuluka mpweya ndikuchita zinthu zosavuta, kapena kupita pamtunda kwa nthawi yoyamba kanthawi.
Komabe, musanayambe zolinga zochokera pa zomwe mukuganiza kuti muyenera kuziyeza, kambiranani ndi dokotala wanu. Iye nthawi zambiri amakhala ndi masikiti a kulemera kwazitali kapena zinthu zina zomwe zingakuthandizeni kuti muzindikire kukula kwa thanzi la mtundu wanu.
Kukhazikitsa Zolinga Zanu
Ngati mwatsimikiza kuti mukufunika kuchepa thupi, chotsatira chanu ndichokwaniritsa cholinga chanu cholemetsa cholemera.
Mukhoza kukhazikitsa zolinga zanu pazinthu zosiyanasiyana, koma malo abwino kwambiri omwe mungayambe ndizomwe mungakambirane ndi American College of Sports Medicine zomwe ziri zolemera thupi la 5-10% kapena mapaundi awiri pa sabata.
Mukhozanso kugwiritsa ntchito chiwerengero cha BMI kuti muike zolinga zanu:
Kumbukirani kuti mawerengero awa amapereka ziganizo. Pali zifukwa zingapo zomwe zimakhudza kulemera, choncho ndibwino kutenga zotsatira zomwe mumapeza ndi mchere wamchere. Mwachitsanzo, BMI imakhudzidwa ndi kuchuluka kwa minofu yomwe muli nayo ... ngati muli ndi minofu yambiri, kulemera kwanu kungakhale kokwera kuposa zomwe zimaonedwa kuti ndi zathanzi pa chithunzi cha BMI, ngakhale mutakhala ndi mafuta ochepa thupi.
Ndipotu, akatswiri ambiri amanena kuti BMI ikhoza kusocheretseratu ndipo zingakhale bwino kugwiritsa ntchito chiuno chanu kuti mukhazikitse zolinga zanu.
Njira inanso yochitira izi ndiyo kuganizira zochepa pa zolemetsa zowonjezera ndi zambiri pakupanga zosankha zabwino tsiku ndi tsiku kuti muchepetse makilogalamu anu.
Njira imodzi yowonera izi ndi Kulemera Kwake Kwambiri Kwambiri. Pachifukwa ichi, mungapange chosowa cha calorie (ndi zakudya ndi masewera olimbitsa thupi) ndipo mulole thupi lanu liyankhe nthawi imeneyo. Pomalizira pake, mudzafika kulemera komwe mungakhale nako ndikusangalala nawo.
Pangani Ndondomeko
Ngakhale mutasankha zolinga zanu zolemetsa, muyenera kulembera cholinga chimenecho ndikukonzekera kuti mukwaniritse.
Yang'anani cholinga chanu moyenera: kodi ndi yeniyeni, yowoneka, yowoneka, yeniyeni ndi yowoneka? Pano pali chitsanzo kuti muwone momwe chikugwirira ntchito:
Mary ali wamtali wa 5'7 ndipo akulemera makilogalamu 160. Malingana ndi ma calculator pamwambapa, BMI yake ndi 25.1, yomwe imakhala pansi pa 'kulemera kwambiri'. Ngati atayika mapaundi 10 okha, BMI ikhoza kukhala yathanzi pa 23.5.
Cholinga cha Mary : Kutaya mapaundi khumi m'masabata 12. Kuti achite zimenezi ayenera kudula kapena kugwiritsa ntchito ma calories 300 mpaka 500 tsiku lililonse. Kugwiritsira ntchito zakudya zambiri komanso zolimbitsa thupi ndi njira yabwino kwambiri yochepetsera thupi chifukwa kudya zakudya zingakuchititseni kuti mutaya minofu.
Kupweteka kwa minofu kumagwira ntchito kwambiri kuposa mafuta, choncho mukufuna kusunga minofu yonse yomwe muli nayo ndikuwonjezera zambiri ndi kuphunzitsa mphamvu.
Cholinga cha Mary kukwaniritsa zolinga zake:
- Bwerezerani m'mawa wake Egg McMuffin (makilogalamu 300) ndi mbale ya oatmeal (pafupifupi makilogalamu 180).
- Ikani Coke imodzi (makilogalamu 150) ndi madzi ozimira (maola 0).
- Yendani pafupi mphindi 30 pa 3.5-4.0 mph 3 masiku pa sabata (pafupifupi 180-240 ma calories anatenthedwa ).
- Kulimbitsa sitima masiku awiri pa sabata kwa mphindi 30 (pafupifupi 140-280 makilogalamu anatenthedwa)
- Ma calories amawotchedwa tsiku lililonse: 270 - 550 (malingana ndi momwe amachitira).
Poganizira chitsanzo ichi, mukhoza kuona kuti izi ndizosintha kwambiri. Mary sakubwezeretsa zakudya zake zonse, akungotenga zinthu zingapo zomwe angasinthe kuti ayambe.
Chokondweretsa ndi chakuti, pamene akupitiliza ndi makhalidwe ake abwino amayamba kuchita zambiri, osati chifukwa chakuti akufuna kulemera koma chifukwa chakuti ayamba kumverera bwino, amphamvu, ndi wodalirika kwambiri.
Yesani kuswa cholinga chanu muzinthu zenizeni monga izi ndikuwonetsetsani kuti mukupita patsogolo. Ingokumbukirani kuti musinthe cholinga chanu nthawi iliyonse yomwe mukufuna.
Ngati mukupeza kuti simukulemetsa mofulumira monga momwe mumaganizira (ndipo izi ndi zachilendo), sungani cholemetsa chanu kapena kutalika kwa nthawi kuti mukwaniritse. Kumbukirani, cholinga chanu chiyenera kupezeka, kotero khalani okonzeka kukhazikitsa zolinga zatsopano ngati achikulire sakukugwirani ntchito.
> Chitsime:
> ACE Fit | Zoona Zachikhalidwe | Mtsogoleli wa SMART wokhala ndi cholinga. ACE Fit | Zambiri Zokhudza Ukhondo. Chiwongoladzanja
> Forman EM, Butryn ML, Hoffman KL, Herbert JD. Chiyeso Chotseguka cha Kuvomerezeka kwa Makhalidwe Abwino chifukwa cha Kulemera kwa Polemera. Kuzindikira ndi Kuchita Makhalidwe . 2009; 16 (2): 223-235. lembani: 10.1016 / j.cbpra.2008.09.005.