Pulogalamuyi ndi ya anthu onse omwe amakonda kupanikizana nthawi zosiyanasiyana ndi omwe amayesetsa kuti ayambe kubwerera. Ambiri aife timachita izi - kuwononga kwambiri komanso kuchita masewera olimbitsa thupi.
Pulogalamuyi ili ndi njira yowongoka kwambiri yowonongeka yowonongeka ndi mawonekedwe a thupi ndi mafuta oyaka . Zimatengera kulangizidwa kuti zithetsedwe, ndipo muyenera kutsimikiza kuti mulibe matenda omwe amalephera kuchita masewera olimbitsa thupi.
Koma ndikutha kutsimikizira kuti izi zidzagwira ntchito kwa anthu ambiri ngati mukutsatira.
Ndikutcha kuti Mphamvu Yamphamvu ya Fat Loss ndipo ikuphatikizapo zolimbitsa thupi kwambiri kuphatikizapo cardio ndi kuphunzitsa kulemera kuphatikizapo chakudya choyenera choyenera. Komabe, chifukwa sindimakonda kuyamikira mapulogalamu omwe simungagwiritse ntchito pamoyo wanu, pulogalamu imeneyi ya zakudya ndi masewera olimbitsa thupi sizowopsa kwambiri moti simungathe kuzigwiritsa ntchito monga ndondomeko ya moyo wanu. Inde, ndayesa.
Zida za Ndondomeko Yowonongeka Kwambiri ya Mphamvu
Zigawo zinayi ndi izi:
- Mafuta otsika kwambiri, shuga otsika kwambiri, kudya kwambiri
- Cardio ikuyendetsa bwino kwambiri
- Circuit Training pochita zinthu mopitirira malire
- Kulemera kwa maphunziro pochita zinthu mopitirira malire.
Ndani Angagwiritse Ntchito Pulogalamuyi?
Mphamvu yamtundu wa Fat Loss ndi ya aliyense amene:
- Amagwiritsidwa ntchito pochita masewera olimbitsa thupi koma amafunika kulemera thupi ndi kubwezeretsanso thupi. Ngati simunaphunzitse kanthawi, funsani zachipatala ndipo njira yowonjezereka ikulangizidwa.
- Akufuna kubwezeretsanso ku Khirisimasi, Chaka Chatsopano, Kupereka Thokozo, Hanukkah kapena nthawi ina iliyonse yomwe phwando ndi kugawanika zakhala zowononga thupi ndi kulemera kwake.
- Ziyenera kuchitapo kanthu kuti mukhale ndi thanzi labwino komanso kuwonongeka kwa mafuta mwamsanga pamaphunziro a masewera asanakhalepo.
- Akufuna kutaya mafuta mofulumira momwe angathere ndikusunga minofu pokhalabe wathanzi komanso opanda zakudya zambiri.
Ndondomeko ya Zakudya Zakudya Zowonongeka Kwambiri
Ndondomeko ya zakudya ndizochepa shuga yowonjezera, yochepa mu mafuta koma osati yotsika kwambiri (20% mpaka 25%), yochepa mphamvu ya mphamvu ndi yapamwamba kwambiri. Kutumikira kukula kukuyenera kusinthidwa molingana ndi kulemera kwanu. Muyenera kudziweruza nokha. Pafupipafupi, amayi amafunikira makilogalamu 10 mpaka 11 pa kilo imodzi ya kulemera kwa thupi tsiku lililonse kuti akhalebe wolemera ndipo amuna amafunikira makilogalamu 12 mpaka 13 pa piritsi ya thupi tsiku lililonse kuti akhalebe wolemera. (Yambani ndi 2.2 mu kilogalamu.)
Momwe Ikugwirira Ntchito
Kuti muchepetse kulemera, muyenera kufooketsa mphamvu mwa kuchepetsa chakudya chanu kapena kugwiritsira ntchito mphamvu zambiri. Mu pulogalamu yolemetsa yolemetsa, cholinga chake ndi kupanga chosowa mwa kudya pang'ono ndi kuchita zambiri. Komabe, simuyenera kuwonjezera kwambiri chifukwa chidzachepetsa mphamvu yanu ya thupi komanso muyenera kuyimitsa thupi lanu - zomwe ndizopambana. Komanso, ngati mudya pang'ono kwambiri simudzakhala ndi mphamvu kuti muthe pulogalamuyi.
Momwe njira yodyerayi ikugwirira ntchito zimakupatsani kudya chakudya chokwanira kuti mukwaniritse njala komanso kuyambitsa pulogalamu yochita masewera olimbitsa thupi pamene mukulepheretsa kudya kwambiri .
Mafuta ochepa, otsika shuga (otsika kwambiri) komanso zakudya zamtundu wa zakudya ndizofunikira.
Njirayi yodyetsa (komanso yochita) idatsimikiziridwa bwino ngati inalembedwa mu National Registry Registry Registry komanso pa Othandiza Kulemera. Ndondomeko yodyera ikubwerekanso ku njira yotsimikiziridwa ya Volumetrics ya Barbara Rolls, Ph.D.
Mfundo Zachikhalidwe Zambiri
Ziri zochuluka bwanji? Ngati mutagawanitsa mbale yanu ya chakudya chamadzulo m'zigawo zinayi, pangani mbale iliyonse ya magawo awiri (theka) osadya makapu kapena saladi (kapena zipatso zina), makilogalamu a magawo atatu a mpunga monga mpunga kapena mbatata (kapena mkate) ndi puloteni imodzi yokha yowonda, nkhuku ya nyama, nsomba kapena soya kapena mapuloteni a nyemba.
Limeneli ndilo lamulo labwino kwambiri la kudya kwabwino kwa moyo wonse. Mungathe kusintha maonekedwe kuti muyambe kulemera kwa thupi ndi kuchita masewera olimbitsa thupi.
Mafuta ochepa. Kuphika kuphika: Izi zikutanthawuza kuchepetsa mafuta kuchokera ku nyama, pogwiritsa ntchito osapanga poto kapena grill komanso osawonjezera mafuta aliwonse mopitirira kuwala kosavuta mafuta.
Musawonjezere mafuta kapena margarine ku mbatata, maswiti, ndiwo zamasamba kapena china chilichonse kupatula mkate wochuluka ndi chotupitsa ngati mutapeza chofunikira. Zakudya zopanda mafuta, mausiki a tchizi, mayos kapena zina zoterezi ziyenera kugwiritsidwa ntchito. Gwiritsani ntchito kuvala shuga wochepa chabe, ngati mukuyenera kugwiritsa ntchito pa saladi.
Imwani ndi kudya mkaka wochuluka, wamafuta kapena osakhala mafuta - mkaka, yogurt, ndi tchizi. Olemba m'malo mwabwino ndi abwino.
Shuga wotsika. Musati muwonjezere shuga kapena uchi kuti mukhale ndi chakudya kapena kumwa zina kupatulapo malipiro ang'onoang'ono otsatirawa. Musadye chakudya kapena kumwa ndi shuga wochuluka.
Mukhoza kuwonjezera masipuniketi atatu a shuga (nzimbe, beet kapena chimanga), kapena uchi, okwanira, kumwa zakumwa zonse zomwe zimadya tsiku ndi tsiku - tiyi kapena khofi kukhala zoonekeratu. Gulu limodzi la madzi atsopano tsiku lililonse limaloledwa.
Mukhoza kumwa zakumwa za masewera mukamaliza masewera olimbitsa thupi, koma pokhapokha ngati mutsirizitsa maola ola limodzi. Ngati sichoncho, imwani madzi.
Mutha kukhala ndi imodzi yokha ya zakumwa zoziziritsa kukhosi kapena pop mu sabata, otsika kapena ayi. Dzikumbutseni kuti zakumwa zofewa zili ndi masapuni 10 mpaka 12 a shuga muyeso. Khalani ndi cal-low ngati mukufuna, koma ndibwino kuti muyesetse kudziletsa nokha.
Zipatso ndi ndiwo zamasamba. Mukhoza kudya zipatso zambiri ndi ndiwo zamasamba koma musamapange mbatata, mbatata, ndi nthochi chifukwa ali ndi zakudya zambiri komanso ndiwo zamasamba. Kumbukirani malo ogulitsira mbale? Izi ziri mu gawo la zimagawidwe ndipo osati mu gawo la masamba a saladi. Komabe, mungafunike zowonjezera zowonjezera mavitamini kuti musungunuke minofu yanu ngati mukuchita masewera olimbitsa thupi.
Mkate ndi pasitala. Sankhani makamaka mbeu zonse, ndipo ngati mukukwaniritsa zovomerezeka mu pulogalamuyi musamawope kudya bwino mapuloteni ndi zowonjezera. Mkate wina woyera ndi pasta zidzakhala bwino.
Zamalonda. Pewani mankhwala opangidwa mu mafuta kapena shuga kuphatikizapo maswiti a malonda, mikate, chokoleti, zakudya zophika, cookies, mabisiki, kapena zipatso zokometsera kapena zipatso zam'chitini ndi madzi a shuga. Kunyumba kunyumba kapena kumalongeza ndi mafuta owonjezera kapena shuga ziyenera kupeĊµedwanso.
Dziwani kuti zipatso zambiri za yogurts zili ndi shuga wochuluka - ngakhale yogourt mafuta ochepa. Zakudya zamtengo wapatali siziloledwa ngati ali ndi shuga. Izi nthawi zambiri zimadya zakudya zochepa.
Zakudya zachangu. Mukhoza kukhala ndi chakudya chimodzi chachangu mlungu uliwonse koma mchere wambiri ndi zakumwa zimaloledwa ndipo makamaka mukatha kudya. Ndibwino kuti mupewe kusuta ndi zakumwa za shuga.
Zakudya zopangidwa. Pewani zakudya zamakono ndi zowonongeka monga momwe zingathere ndikusankha zakudya zatsopano m'malo mwake. Zakudya zina zam'chitini ndi zachisanu ndi zabwino. Pewani zakudya zamchere zamchere, shuga wambiri komanso zakudya zamtengo wapatali komanso zakudya zamzitini.
Chakumwa. Liyenera kudyedwa tsiku lililonse ndipo limakhala ndi mafuta otsika kwambiri muesli, oatmeal, kapena tirigu otsika kwambiri ogulitsa shuga komanso nthambi ya shuga komanso shuga ayi. Mukhoza kuwonjezera zipatso zamzitini kapena zipatso zatsopano. Pewani mankhwala otchedwa sugary syrups.
Kuwonjezera apo, mukhoza kukhala ndi dzira lofanana tsiku lililonse, kapena kagawo kakang'ono kameneka kapena tchizi kapena tchizi kapena tizilombo toyambitsa mafuta (osati shuga) kuti tipereke mapuloteni owonjezera. Nsomba zokazinga kapena nyemba zophikidwa ndizo njira zina.
Mmalo mowaza, mukhoza kukhala ndi mkate wochuluka kapena chotupitsa. Koma pangani makilogalamu asanu pa magawo awiri kapena apamwamba ndi supuni ya supuni ya mafuta kapena margarine ngati kuli kofunika ndi supuni imodzi ya uchi kapena kupanikizana kapena zipatso zomwe zimafalikira pagawo, kapena mungakhale ndi chidutswa chimodzi cha peanut bata popanda mafuta kapena margarine . Kutsirizitsa zipatso zatsopano.
Zosakaniza zingakhale ndi zipatso zatsopano ndi masamba a saladi. Kapena muli ndi mtedza, avocado, azitona ndi zipatso zowuma kuti mukhale ngati chida cholimba. Kapena mutenge mafuta, mafuta ochepa kwambiri komanso shuga, shuga kapena mtanda wowonjezera. Nuts, avocado, ndi zipatso zouma ndizamphamvu kwambiri, kotero khalani anzeru pa iwo. Pewani ma cookies, amalonda, ndi mapeyala chifukwa ambiri ali ndi mafuta ambiri komanso shuga.
Chakudya ndi chakudya chamadzulo chiyenera kufanana ndi kukula kwa mgwirizano ndi zakudya zowonjezera zomwe zafotokozedwa pamwambapa - kukumbukira kuti izi zingakhale sangweji kapena mpukutu, kapena mbale ya msuzi ndi zipatso.
Mowa ndi ochepa kumwa mowa umodzi wokha pa tsiku la vinyo kapena mowa; kapena mzimu wokhala ndi galasi imodzi yokhala ndi zosakaniza zokoma. Chabwino, perekani izi nthawi yomwe muli pulogalamuyi. Madzi otsekemera ndi madzi atsopano amachititsa zakumwa zolimbikitsa. (Sankhani madzi a potassium bicarbonate soda komanso osati sodium bicarbonate.
Kukambirana mwachidule ndondomeko ya zakudya
Ndizovuta koma osati zolimba kwambiri. Kumvetsa mfundo zofunika. Kenaka muwagwiritse ntchito pazodya zanu. Simukusowa kuti mufanane ndi mawu ndi mawu, ndipo kusiyana pang'ono kuti muwonetsere kudya kwanu sikungapweteke. Kudya nthawi zambiri kumakhala kovuta kwambiri. Pezani malo odyera kapena mitsempha yowonjezera yomwe ingakupatseni ndi zakudya zoyambirira. Mafuta ochepa ndi shuga otsika ndizofunika kwambiri kulemera kwanu. Mukafika kulemera kwake, muyenera kuyesetsa kugwiritsa ntchito mphamvu yanu yogwiritsira ntchito mphamvu, makamaka chakudya chanu.
Ndondomeko ya kudya ya shuga yochepa kwambiri, yomwe imakhala yochepa kwambiri, yomwe imakhala ndi shuga komanso yokhazikika kwambiri, ndiyo njira yabwino yopezera moyo wathanzi komanso thanzi labwino.
Pulogalamu Yophunzitsa Zochita za Mphamvu Zowononga Kutaya Mphamvu
Nazi momwe zimagwirira ntchito:
Kuchita masewera olimbitsa thupi kwa masiku asanu pa sabata kwa ola limodzi tsiku lililonse popanda magawo awiri potsatizana. Mphindi makumi atatu pa ola limodzi la ola limodzi ayenera kukhala pamtima pamtunda kapena kupitirira 70% ya kupitirira kwanu kwa mtima (MHR). Mukhoza kulingalira za MHR yanu pochotsa msinkhu wanu kuchokera ku 220. Ngati muli ndi zaka 40, kutsika kwa mtima wanu kwakukulu kudzakhala 180 kugunda pamphindi (220 osachepera 40). Zaka makumi asanu ndi awiri pa zana ndi zana ndi zana ndi zana limodzi ndi zana ndi makumi atatu ndi zisanu ndi zitatu. Mukhoza kuphunzitsa pamtima kwambiri ngati mumamva bwino, koma mukuyenera kufika 70%.
Ichi ndi chiwerengero chokha ndipo anthu amasiyanasiyana pamitima yawo. Njira inanso yowerengera izi ndikuwona mmene mungalankhulire kapena kukambirana pamene mukuchita. Ngati mungathe kupitiriza kukambirana, komabe zimapweteka pang'ono ndipo zimasokonezedwa ndi kupuma, ndiko kulondola. Ngati mungathe kuyankhula mosavuta kapena kuimba nyimbo ya Toreador kuchokera ku Carmen, ndiye mukufunika kuthamanga pang'ono. Ngati mutapuma mpweya nthawi iliyonse mukayesa kulankhula, izi zikhoza kukhala zazikulu kuposa 70% ya msinkhu wanu wamtima.
Pano pali ndandanda yomwe mungagwiritse ntchito. Monga ndondomeko ya kudya, izi ndizo mfundo zambiri ndipo mukhoza kusintha kuti zigwirizane ndi zochitika zanu malinga ngati mukutsatira mfundo zonse.
Tsiku 1. Mphindi makumi asanu ndi limodzi (cardio): Kuyenda, kukwera njinga kapena njinga zamoto, ndi mphindi makumi atatu pa 70 peresenti kapena kupitirira. Izi zikutanthauza kuyenda molimba kwa mphindi 30. Muyenera kukhala ndi thukuta kwambiri. Mphindi 30 yachiwiri ikhoza kukhala pang'onopang'ono. Mungathe kuchita mwamphamvu poyamba, malingana ndi momwe mumamvera kapena mutha kusakaniza pamwamba ndi otsika kwambiri mu miniti 10 kapena 15. Mukhoza kugwiritsa ntchito mapepala othamanga kapena masewera olimbitsa thupi kumalo ochitira masewera olimbitsa thupi kapena kunyumba ngati zili zoyenera.
Tsiku 2. Kulemera kwa maphunziro, zolimbitsa thupi. Gwiritsani ntchito pulogalamu ya mphamvu ndi minofu kapena pulogalamu ya dumbbell . Yesetsani kuchita zimenezi. Chitani mphindi 10 za warmup ya cardio ndikuwombera mbali iliyonse ya masewera olimbitsa thupi kuti mutsirize maminiti 60.
Tsiku 3. Mpumulo.
Tsiku la 4. Maphunziro a dera kwa mphindi makumi atatu zovuta kwambiri, kuphatikizapo 30 minutes cardio panthawi yomwe mukufuna. Dumbbell circuit ikhoza kuchitidwa kunyumba kapena ku masewera olimbitsa thupi. Mukhoza kuyendetsa mpikisano wopitilirapo kwa mphindi 30 zokha ngati njira yowonjezera kuyenda kapena kuyendayenda.
Tsiku 5. Zofanana ndi Tsiku 2.
Tsiku 6. Mpumulo.
Tsiku 7. Zowoneka ngati Tsiku 1.
Kukambirana mwachidule Mapulani a Kuchita Zochita
Kumbukirani, muyenera kugunda 70% ya mlingo wa mtima kwa mphindi 30 gawo lililonse ndipo muyenera kusuntha kwa mphindi 30.
Mphamvu zomwe zimagwiritsidwa ntchito pa ora ziyenera kukhala m'makilomita 500 mpaka 700 kwa anthu ambiri. Ndipo chofunika kwambiri, msinkhu umenewu umayenera kukhazikitsa zotsatira zowonjezera, zomwe zidzapitiriza kukhazikitsa thupi lanu kwa maola angapo mutatha kuchita masewera olimbitsa thupi.
Muyenera kupuma ndi zakumwa zakumwa zam'madzi kapena chakudya, kuphatikizapo mapuloteni pang'ono, mkati mwa ora la masewero olimbitsa thupi. Ndikofunika kuti mudye bwino. Koma idyani moyenera mu gawo ili ndipo musadye mopambanitsa kuti mudzipindule nokha, mwinamwake, pulaniyo idzalephera.
Zotsatira:
Ello-Martin J, Roe LS, Ledikwe J, Beach A, Rolls BJ. Matenda a Zakudya Zakudya Zolimbitsa Thupi la Kuchuluka Kwambiri: Kuyesedwa kwa Nthawi Zakale Kufananitsa 2 Zakudya Zakudya Zolemera. Am J Clin Nutr. 2007 Jun; 85 (6): 1465-77.
Shick SM, Mapiko RR, Klem ML, et al. Anthu Amapindula ndi Kutaya Kwake Kwambiri Kwambiri Kwambiri Ndi Kukonzekera Pitirizani Kugwiritsa Ntchito Chakudya Chochepa Chochepa, Chakudya Chochepa. J Amadyetsa Assoc. 1998 Apr; 98 (4): 408-13.