Kodi munayamba mwakhalapo masabata angapo ndikuwonetsa zakudya zanu, koma kuti muwone mlingoyo ukhale pa nambala yomweyo tsiku ndi tsiku ? Inde muli ndi ... tonsefe tiri nazo ndipo pali chifukwa chabwino kwambiri cha izi: Mlingo sunganene nkhani yonse.
Ndipotu, ngati mukugwira ntchito, thupi lanu likusintha. Mtima wanu ukuphunzira kugwira ntchito bwino, kuyendayenda kwanu kukukula, ndipo mkati mwa maselo anu, mukukula kwambiri mitochondria .
Zonsezi ndizofunikira kuti zolemetsa zichitike, koma ndi zovuta kuti tisangalale ndi kusintha komwe sitingawone ndikumverera. Kotero, ngati kusinthaku kukuchitika ndipo simungathe kuziyeza, ndipo msinkhu sukusuntha bwanji mukudziwa ngati mukupita patsogolo?
Mwina ndi nthawi yoti mupeze njira yatsopano yowonera zomwe mukupita.
Tsatirani Thupi Lanu
Kulemera kwake kungakhale nambala yothandiza kudziwa koma, ngakhale bwinoko, ndikudziwa kuchuluka kwa mafuta a thupi lanu. Izi ndi zofunika chifukwa kulemera kwake sikutanthauza nkhani yonse. Monga Elizabeth Quinn, Expert Medicine Expert amanenedwa mu Thupi Lofanana vs. Mafuta a Thupi :
"Munthu akhoza kukhala" woposa kunenepa "osati" mafuta oposa. "Mwachitsanzo, wogwirizira zomangamanga akhoza kukhala 8% mafuta a thupi, komabe mazana awiri ndi makumi asanu mapaundi angapangidwe ngati" olemera kwambiri "ndi chithunzi chokwanira cholemera. "
Kudziwa kuchuluka kwa mafuta a thupi lanu kungakupangitseni kudziwa bwino momwe mafuta omwe mukufunikira kutaya komanso, ngakhale bwino, ngati mukupita patsogolo pulogalamu yanu, zinthu zomwe simungathe kuzifotokozera.
N'zotheka kuti kulemera kwake kukhale kofanana, monga momwe iwe umachepetsera, makamaka ngati utaya mafuta ndi kupeza minofu.
Pali njira zambiri zowonetsera kuyesa mafuta kuphatikizapo:
- Odziwika
- Zovuta Zokwanira Zanyama Zambiri
- DEXA (awiri mphamvu yamphamvu X-ray absorptiometry)
- Kuyeza Kwambiri
- Owerenga pa Intaneti
Mafuta abwino a thupi ndi 25 - 31% kwa amayi ndi 18 - 25% kwa amuna. Kuti musankhe njira yoyenera kwa inu, pangani zambiri za thupi lanu . Kumbukirani kuti magulu ambiri azaumoyo amapereka mtundu wina wa kuyesa mafuta.
Pindulani kwambiri ndi muyezo wanu wa mafuta ndi:
- Kuziyang'ana kamodzi pamlungu kapena sabata iliyonse mmalo mwa tsiku ndi tsiku. Mafuta a thupi samataya usiku ndipo simungathe kuwona kusintha kwakukulu ngati mutayesa tsiku lililonse.
- Kukhala ndi munthu yemweyo akuyesani inu nthawi iliyonse. Aphunzitsi osiyana adzakuyesa m'njira zosiyanasiyana, kotero kumamatirana ndi munthu yemweyo nthawi zonse ndikuonetsetsa kuti munthuyo ali ndi chidziwitso chachikulu poyeza mafuta.
- Ngati mukugwiritsa ntchito mankhwala osokoneza bongo, onetsetsani kuti muyeso nthawi zonse. Kuthamanga, kudya zakudya, ndi kutentha kwa khungu kungakhudze miyeso ya thupi.
- Lembani manambala anu mumagazini kapena kalendala.
Njira Yabwino Yogwiritsira Ntchito Mng'oma
Monga tafotokozera, sikelo nthawi zonse imakupatsani mbiri yonse ya thupi lanu kapena kuperewera kwanu. Pa chifukwa chimenechi, mamba (pamene yogwiritsidwa ntchito payekha) si njira yabwino yowonera zomwe zikuchitika mkati mwa thupi lanu.
Chifukwa china chosakondera mamba ndikumverera kwa kudzimva tokha. Kutsika pamlingo sikutipatsa ife chiwerengero, chimatha kudziwa m'mene ife timadzionera tokha komanso kukhudza chithunzi cha thupi.
Vuto ndi miyeso yolemera thupi ndikuti amayeza chirichonse - mafuta, minofu, mafupa, ziwalo komanso ngakhale madzi kapena kuluma kwa chakudya chomwe mwakhala nacho. Mlingo sungathe kukuuzani zomwe mwatayika kapena zomwe munapindula, zomwe ndizofunikira ngati mukuyesera kuchepetsa thupi ... ndi kulemera, chomwe tanthauzo kwenikweni ndi mafuta.
Chifukwa Chakupweteka Kwako Kumasinthasintha
- Kulemera kwa madzi . Chifukwa thupi liri pafupifupi 60% madzi, kusintha kwa madzi anu kusinthasintha kungasinthe chiwerengero pamtunda. Ngati mwatenthedwa madzi kapena mudya mchere wambiri, thupi lanu likhoza kusunga madzi, lomwe lingapangitse kulemera kwake kuwonjezeka. Mofananamo, amayi ambiri amasunga madzi nthawi ya kusamba, ndipo ndi chinthu china chomwe chingasinthe nambala imeneyo.
- Kulemera kwa chakudya . Kudzisamalira nokha mutatha kudya sindiko lingaliro lopambana chifukwa choti chakudya chimapangitsa kulemera. Mukamadya, thupi lanu liwonjezera kulemera kwake. Sichikutanthauza kuti mwalemera, zimangotanthauza kuti mwawonjezera chinachake m'thupi lanu (chinachake chomwe chidzachotsedwa mwa kuyamwa kwa maola angapo otsatira).
- Kupindula kwa minofu . Minofu ndi yochuluka kwambiri kuposa mafuta ndipo imatenga malo ocheperapo, kotero kuwonjezera minofu kungapangitse kulemera kwanu, ngakhale kuti mukuchepa.
Izi sizikutanthauza kuti kukula kwake kulibe ntchito. Kwenikweni, ndi chida chodabwitsa pamene mukuchiyanjanitsa ndi gawo lanu la mafuta. Kudziwa nambala ziwirizi zidzakuuzani ngati mukusowa kulemera kwake ... mafuta.
Kungowonjezerani kulemera kwanu ndi gawo lanu la mafuta. Mwachitsanzo, munthu amene amalemera 150 lbs ndi 21% mafuta a thupi ali ndi mahekitala 31 a mafuta ndipo 118 mabilogalamu a nyama zowonda (150 x .21 = 31.5 lbs mafuta, 150 - 31.5 = 118 ziwalo zofooka). Kusunga manambala a manambala pamlungu kapena mwezi uliwonse kudzakuthandizani kuona zomwe mukutaya komanso / kapena zomwe mukupeza.
Yesani matsenga awa kuti mudzipange kudziyeza nokha ndizochitika zabwino:
- Dziyeretseni chinthu choyamba mmawa musanadye kapena kumwa chirichonse.
- Dziyeretseni kamodzi pa mwezi mmalo mwa tsiku ndi tsiku kapena sabata iliyonse kuti mupatse thupi lanu nthawi yowonjezera pulogalamu yanu yolemetsa. Kukula sikungasonyeze kusintha kochepa komwe kumachitika mu thupi lanu.
- Kumbukirani, mlingowu ukulemera chirichonse. Chifukwa chakuti kulemera kwanu sikunasinthe sikukutanthauza kuti simukupita patsogolo.
- Gwiritsani ntchito kulemera kwake pamodzi ndi kuchuluka kwa mafuta a thupi kuti muwone bwino momwe mukupita patsogolo
Ngati msinkhu umakulepheretsani ndipo kuyesa mafuta ndi thupi sizomwe mungasankhe, zotsatira zanu zabwino ndizomwe mungachite.
Tengani Zomwe Mukuchita
Ili ndi njira yabwino yotsatila patsogolo zomwe sizikufuna zipangizo zamakono komanso aliyense angathe kuzichita. Kutenga miyezo yanu kumadera ena kungakupangitseni kudziŵa kumene mwatayika mafuta, zomwe ndi zofunika chifukwa tonsefe timataya mafuta m'madera osiyanasiyana komanso mosiyana.
Kutenga miyeso yanu kungakuthandizeni kutsimikiziranso kuti zinthu zikuchitika-ngakhale kuti simutaya mafuta pomwe mukufunira.
Yambani mwa kuvala zovala zoyenera (kapena zovala) ndi kulembera zomwe mumabvala kuti muzivala zovala zomwezo nthawi yomweyo mukayesa. Nazi momwe mungachitire:
- Bustani : Yesani pafupi ndi chifuwa pomwe mumphindi, koma musatenge tepiyo mwamphamvu kwambiri.
- Chifuwa : Yesani pang'onopang'ono.
- Chiuno : Muyese theka la inchi pamwamba pa batani lanu kapena pachigawo chochepa kwambiri m'chiuno mwanu.
- Njuchi : Thirani tepiyi poyeza mbali yaikulu ya m'chiuno mwanu.
- Ntchafu : Fufuzani kuzungulira gawo lalikulu la ntchafu iliyonse.
- Ng'ombe : Yesani mbali yaikulu kwambiri ya ng'ombe iliyonse.
- Dzanja lamphamvu : Yesani kuzungulira mbali yaikulu pa mkono uliwonse pamwamba pa chigoba.
- Zosokoneza : Penyani kuzungulira mbali yaikulu kwambiri ya mkono pansi pa mphuno.
Mungathe kugwiritsa ntchito tchati ichi kuti muwerenge mayeso anu. Awatengenso kamodzi pamlungu kapena kamodzi pa mwezi kuti muwone ngati mukusowa masentimita.
Gwiritsani Ntchito Zovala Zanu
Zingamveke bwino, koma musanyalanyaze njira imodzi yosavuta kuti muyang'ane patsogolo - momwe zovala zanu zilili.
Mungafune kutenga chithunzi chomwe mukuvala chovala chotsuka ndikuchiika mu magazini yanu yolemera. Mwezi uliwonse, tengani chithunzi chatsopano ... mudzadabwa ndi kusintha kotani komwe mumawona pa chithunzi kusiyana ndi kudziwona nokha pagalasi.
Mukhozanso kugwiritsa ntchito zovala zanu kuti muzindikire zomwe mukuchita. Sankhani mapepala awiri omwe ali ochepa kwambiri ndipo ayese pa masabata onse 4 kuti awone momwe akugwiritsira ntchito. Lembani kumene akumva kuti ali omasuka, kumene amamva bwino, ndi momwe mumawamva.
Zirizonse zomwe anganene? Mathalauza anu sadzanama.
Mulimonse momwe mungasankhire zochitika zanu, pirira nokha. Zimatenga miyezi kuti ambiri a ife tiwone kusintha kwakukulu ndipo, ngakhale, mutha kuona kulemera kwa kulemera kwa momwe mukudyera komanso ntchito yanu isintha.
Sitingathe kukhala angwiro nthawi zonse, choncho gwiritsani ntchito manambalawa ngati malo otsogolera, osati chinachake chimene chimasankha kaya ndinu munthu wabwino kapena ayi.