Phunzirani njira yabwino yopititsira patsogolo kagayidwe kake kotero kuti muchepe msanga
Pali njira zambiri zoonjezera kuchepetsa thupi , koma ngati mukuyesera kulemera, njira zina zimagwira bwino kuposa ena. Chifukwa chiyani? Chifukwa chakuti zakudya zina zamagetsi zimayambitsa kulemera . Eya, ndiko kulondola. Amachititsa thupi lanu kukhala lalikulu kuposa kukuthandizani kuti muchepetse.
Ndiye kodi mumapanga bwanji njira ya sayansi kuti mupeze njira zowonjezera zamagetsi? Tsatirani ndondomekoyi yachitatu kuti muwonjezere mphamvu yanu yowonjezera kulemera kwa thupi , kumitsani ndi kuwononga mafutawo.
Njira Yolakwika Yowonjezera Metabolism ya Kutaya Kwambiri
Mwinamwake mwawonapo zinthu zambiri pa intaneti ndi m'magazini za njira zowonjezera kagayidwe kake. Nthaŵi zambiri amalingalira kuti mudye chakudya cham'mawa cham'mawa kapena chotupitsa tsiku lonse kuti muwotche mafuta owonjezera.
Vuto ndi njirazi ndikuti amachititsa kuti thupi lanu likhale lopanda mphamvu komanso kuti muzidya kalori nthawi yomweyo. Ndipotu nthawi zambiri amalimbikitsa calorie yanu kukhala yochuluka kuposa momwe imaonjezera kagayidwe ka shuga. Choncho zotsatira zake ndikuti thupi lanu likukula m'malo mochepa.
Palibe cholakwika ndi kudya makilogalamu okwanira masana. Ndipo simukuyenera kuvutika ndi njala kuti muchepetse pansi. Koma ngati mukufuna kulemera, muyenera kugwiritsa ntchito njira zamagetsi zomwe sizikupangitsani kudya zambiri.
Njira Yowonjezera Yowonjezera Metabolism Kutaya Zolemera
Pali njira zosavuta zowonjezera mphamvu yanu ya kuchepa kwa thupi. Koma samaphatikizapo kudya zakudya zapadera, kutenga zakudya zowonjezera zakudya kapena kumwa mowa. Ndipotu, njira yabwino yopsereza makilogalamu ambiri ndi yophweka kuposa imeneyo. Muyenera kusuntha popanda kudya zambiri.
Koma ndondomeko yosavuta nthawizonse si yophweka. Kusintha chizoloŵezi chanu cha kusuntha tsiku ndi tsiku kungakhale kovuta. Kotero ine ndapanga ndondomeko yachitatu iyi kuti ndikulepheretseni kuchepetsa thupi lanu pamene mukudya chakudya chimodzimodzi. Mudzapanga zofooka zowonjezera zofunikira kuti mukhale wolemera popanda zakudya zamtengo wapatali kapena zakudya zovuta kupeza. Tsatirani pulogalamu ya masabata 2-3 kuti muwonjezere mphamvu zanu, kulimbitsa thupi lanu ndi kuika pulogalamu yanu yolemetsa ku hyperdrive.
1 - Dziwani Numeri Yanu (Yopadera)
Manambala anu odyera ndi osiyana ndi nambala ya zakudya za wina aliyense. Chifukwa chakuti thupi lanu ndilopadera, ndondomeko yanu ndi yapadera ndipo mbiri yanu yaumoyo ndi yapadera. Ngati mukufuna kuwonjezera thupi lanu la kuchepa kwa thupi, muyenera kudalira nambala yapadera ya thupi lanu.
Nambala yofunika kwambiri yomwe muyenera kudziwa ndi nambala ya kalori yomwe mumadya kuti mukhale wolemera. Ndiye mumapeza bwanji nambala imeneyo? Mukhoza kugwiritsa ntchito pulogalamu yamakono kuti muone ngati caloriki ikufunika. Mukhozanso kuphatikiza njira zosiyanasiyana kuti mupeze chiwerengero chabwino.
Koma ndikuganiza kuti njira yabwino kwambiri yodziwira zofuna zanu ndi kusunga magazini ya chakudya kwa sabata . Njira imeneyi ndi yowonjezera nthawi, koma zimatengera ndondomeko yanu yapaderadera ndi moyo wanu. Njirayi ndizovuta kukupatsani zotsatira zabwino kwambiri za metabolism.
2 - Wonjezerani Kusuntha kwa Tsiku Lililonse
Tsopano kuti mudziwe kuchuluka kwa makilogalamu omwe mumadya tsiku ndi tsiku, ndi nthawi yoti muwonjezere kuchuluka kwa msinkhu wanu. Simudzasintha kagwilitsidwe kanu ka zakudya zam'mawa pogwiritsa ntchito kadzutsa wodzaza kalori kapena kudya mobwerezabwereza. Simudzakhalanso ndi zakudya zowonjezera zamagetsi kapena zopatsa mphamvu zakumwa zapadera kapena ma tea apadera. Mudzaonetsetsa kuti chakudya chanu chikhale chimodzimodzi ndikuwonjezereka ndikuyenda.
Chinthu choyambitsa matendawa ndi kuyamba pang'onopang'ono. Choyamba, onjezerani kusagwiritsa ntchito masewera olimbitsa thupi mpaka tsiku lanu . Yendani mobwerezabwereza, tengani masitepe mmalo mwa elevator, kunyamula katundu wanu kunyumba kuchokera ku sitolo kapena kuwonjezera masewera ochepa ochita masewera olimbitsa thupi panthawi yanu. Gwiritsani ntchito tracker tracker kuti muwonjezere kuchuluka kwa magawo anu tsiku ndi tsiku ndikuwonjezera calories wanu okwana tsiku.
Patangopita sabata kapena awiri, thupi lanu lidzasintha moyo wawo wonse. Ndiyo nthawi yowonjezera ntchito zomwe zimawonjezera kagayidwe kameneka . Ngati muli ndi thanzi lokwanira kuti muyesetse kuchita masewera olimbitsa thupi muonjezere gawo limodzi la HIIT kapena Tabata mlungu uliwonse. Kenako pang'onopang'ono yikani imodzi kapena ziwiri zina. Mukhozanso kuwonjezera maphunziro atatu amphamvu pa sabata kuti muwonjezere mphamvu yanu ya mitsempha yamtunduwu.
3 - Dzipindule Nokha Popanda Chakudya
Pamene mukuwonjezera kusuntha kwa tsiku ndi tsiku, njala yanu ikhoza kuwonjezeka. Izi ndi zachilendo. Kotero gawo lomalizira pa pulogalamuyi yowonjezereka ndikuteteza chakudya chanu.
Yerekezerani chakudya chanu cha tsiku ndi tsiku ku chakudya cha caloric chimene mudasonkhanitsa mu Gawo Woyamba. Onetsetsani kuti simukudya zowonjezera zowonjezera chifukwa chakuti thupi lanu limakhala lowonjezeka tsiku ndi tsiku.
Bwezerani zakudya zoyera zowonjezera ndi zakudya zing'onozing'ono zambewu kuti mupititse patsogolo zakudya zanu zamtenda ndi kuchepetsa njala . Ndipo onetsetsani kuti mumadya mapuloteni pamadyerero ambiri . Dziwani kuti simukuwonjezera kuchuluka kwa calorie yanu.
Pomaliza, phunzirani kudzipindula popanda chakudya . Mutha kuyesedwa kuti mupite mufiriji yanu mutatha kugwira ntchito kapena tsiku lotanganidwa kwambiri. Koma pali njira zina zotonthoza thupi lanu popanda kuwononga zakudya zanu. Sambani, yendani kuyenda, kapena muzisangalala ndi kuwonera kanema.
Ndi njira zowonjezera kuti muwonjezere mphamvu yanu yamagetsi, mumatha kuona kupindula kwa kuchepa kwa nthawi yochepa.