Limbikitsani Kuperewera Kwako Kwambiri
Kodi sizingakhale zabwino ngati mungathe kutentha makilogalamu ambiri mukangokhala pabedi? Mungathe-mwakulinganiza thupi lanu, mlingo umene thupi lanu limagwiritsa ntchito mphamvu. Pano pali kusintha kosavuta komwe mungapange kuti muthandizenso kuchepetsa thupi lanu komanso kuthandizidwa ndi kuyesa kwanu.
1 - Idyani chakudya cham'mawa
Mwamvapo kale: chakudya cham'mawa ndi chakudya chofunika kwambiri patsikuli. Anthu ambiri amadya chakudya cham'mawa chifukwa alibe nthawi kapena sakonda chakudya cham'mawa. Koma ngati mudikira mpaka kudya cham'madzulo kuti mudye, thupi lanu limaganiza kuti mukusala kudya ndipo mumayankha pochepetsa kuchepetsa thupi lanu. Ngati mwakakamizidwa kuti mupeze nthawi, yesetsani kudya mwamsanga ngati chimanga, mafuta a kanani pa tchire, kapena tchizi ndi zipatso. Ndipo kumbukirani, ngati mudya kadzutsa, muli ndi mwayi waukulu wotentha mafuta (nthawi yothamanga, mwachitsanzo) popeza mukuwathera m'mawa kwambiri.
2 - Mangani Misa Thupi Lanyama
Minofu yowonda kwambiri yomwe muli nayo, mafuta owonjezera kwambiri, ngakhale mukupumula. Pamene tikukalamba, mwachibadwa timatayika minofu, choncho ndikofunikira kumanga. Ngakhale kukaniza kapena kulemera kwa masabata kamodzi pa sabata kungapange kusiyana kwakukulu. Ndipo, amayi, musadandaule-kuphunzitsidwa kwamphamvu nthawi zonse kudzakupangitsani kuyang'ana toned, osati kuzungulira.
3 - Imwani Tea Yakuda
Tiyi yonyezimira yasonyezedwa kuti ikuthandizani kuchepetsa shuga. Ochita kafukufuku amakhulupirira kuti mankhwala ophera antioxidants mu tiyi wobiriwira amachititsa kuti thupi liwononge makilogalamu monga kutentha, zomwe zimapangitsa kuti caloriyo iswe.
4 - Zowonjezera
Kuwonjezera tsabola wotentha monga jalapenos ku zakudya zanu zingathe kuchulukitsa kuchuluka kwa makilogalamu omwe thupi lanu limawotcha pa chimbudzi. Ngati mukufuna chakudya chanu kuti chikhazikike pang'ono, ndi njira yosavuta kubwezera. Kafukufuku wina adanenanso kuti mankhwala omwe amatchedwa isothiocyanates, omwe amawadya monga zokometsera za mpiru, wasabi, ndi horseradish akhoza kuthandiza mafuta ofiira ndi kufulumizitsa mlingo wamadzimadzi.
5 - Musadye Zakudya
Thupi lathu liri ndi njira yopulumutsirapo kuti tisunge zakudya zowonjezera tikapita kwa nthawi yaitali popanda kudya. Choncho, pamene mukudya chakudya, thupi lanu limachepetsa mphamvu yanu yowonjezera kuchepetsa njala. Pofuna kupewa izi, yesetsani kudya chakudya chamadzulo asanu ndi asanu kapena asanu ndi limodzi tsiku lililonse, kapena zakudya zitatu ndi zakudya zopatsa thanzi pakati. Mudzapeza kuti kudya chakudya chamadzulo kudzakuthandizani kusunga mphamvu zanu tsiku lonse ndikukupatsani inu njala nthawi zonse.
6 - Idyani mapuloteni omwe ali ndi zakudya zonse
Matupi athu ayenera kugwira ntchito mwakhama kuti adye zakudya zomwe timadya, ndipo thupi lanu limayambanso kuyankhidwa. Komabe, kudya mapuloteni kumapangitsa kuti thupi lanu likhale lochepa kwambiri kuposa kudya chakudya kapena mafuta omwe ali ndi chiwerengero chomwecho. Inde, musati mutenge izo kuti mutanthawuze kuti muyenera kusinthana ndi zakudya zamapuloteni apamwamba kuyambira pamene carbu ndiwo gwero lalikulu la mphamvu kwa othamanga. Koma yesetsani kuphatikizapo mapuloteni oonda kwambiri. Zomwe mumapanga popanga mapuloteni zimaphatikizapo nsomba, nyama yofiira yochuluka, nkhuku yopanda khungu kapena chiberekero, mtedza wa nonfat, mkaka wambiri, mazira ndi olowa mazira, nyemba, tofu, ndi mphodza.
7 - Cholinga Chokhalabe Ogwira Ntchito Tsiku Lililonse
Yesetsani kusunthira tsiku lonse. Ngati muli ndi ntchito ya desiki, kodi miyendo ikukwera pamene mukukhala pa desiki kapena mutenge nthawi zambiri kuti mupite mozungulira.
Chitsime:
Saito, Masayuki. "Minofu ya Adide Adipose monga Woyang'anira Ndalama Zowonjezera Mphamvu ndi Mafuta a Anthu." Matenda a shuga ndi Metabolism Journal, Feb 2013