Anyamata, kodi ndi nthawi yoti muchotse mimba yanu? Kodi nsalu yanu imakula mopitirira malire anu? Ngati yankho liri inde, simuli nokha. Amuna nthawi zambiri amalema kulemera pakati pawo ndikuyesera kupeza njira yabwino yothetsa mafuta a mimba kungakhale kovuta chifukwa akatswiri nthawi zambiri sagwirizana. Monga momwe mungagwiritsire ntchito, pulogalamu yabwino yochepetsera mimba imakhudza zakudya ndi masewera olimbitsa thupi.
Koma zomwe simukuyembekezera kuti pulogalamu yanu iyenera kuyamba ndi ulendo wopita kwa dokotala wanu.
Bwanji Chotsani Mafuta a Belly?
Ngati mukulemera kwambiri, kuchepetsa kukula kwa thupi lanu ndibwino. Koma mafuta amimba amayenera kusamala kwambiri. Kafukufuku wasonyeza kuti kukhala ndi mafuta a m'mimba kungakhale kovuta makamaka ku thanzi lanu. Kafukufuku wambiri wofufuza kafukufuku wasonyeza kusonkhana pakati pa chiuno chowonjezeka cha chiuno ndi chiopsezo chachikulu cha matenda a mtima ndi zina, kuphatikizapo matenda a shuga ndi mtundu wa shuga 2.
Nanga ndi wamkulu bwanji? Ngati muyesa mimba yanu pamwamba pa makapu anu ndipo muyeso wanu ndi masentimita makumi awiri (35 masentimita azimayi) ndiye kuti muli pangozi yowonjezereka, malinga ndi National Institutes of Health. Kafukufuku wina adawonetsanso kuti chiwerengero cha chiuno chapafupi ndi masentimita makumi awiri ndi makumi awiri (33) mwa amuna ndi masentimita makumi asanu ndi awiri (28) muzimayi angagwiritsidwe ntchito kuthandiza anthu omwe ali ndi chiopsezo chachikulu cha matenda a mtima.
Tangoganizani kuti mukuchotsa njuchi ngati mulibe kunenepa kwambiri? Ganizirani kachiwiri! Ngakhale BMI yanu ndi yachilendo, maphunziro ena amasonyezabe kuti kulemera kolemetsa pakati pathu kungakhale kovuta, makamaka pamene tikukalamba. Kuwunika kwa amuna ndi akazi opitirira 100,000 a zaka makumi asanu ndi awiri ndi kupitirira kunasonyeza kuti mosasamala za BMI, chiuno chokwanira chikugwiridwa ndi chiopsezo chachikulu cha imfa mwa akuluakulu.
Zoonadi, chiuno chanu ndi chiwerengero chimodzi chomwe dokotala angachigwiritse ntchito poyesa chiopsezo chanu chachikulu cha matenda osiyanasiyana. Koma ngati inu ndi dokotala wanu mumadziŵa kuti mimba yamimbayi imakuchititsani kuti mukhale ndi chiopsezo chachikulu cha matenda a mtima kapena imfa, ndiye kuti zikhoza kukuthandizani kuchotsa matumbo anu.
Njira Zabwino Zowonetsera Mafuta a Belly: Zakudya ndi Zochita Zolimbitsa Thupi
Ndiye ndi njira iti yabwino yothetsera mimba ya mowa? N'zosadabwitsa kuti yankholo limafuna mosamala kwambiri zakudya ndi masewera olimbitsa thupi. Koma ndi chigawo chiti chomwe chimapangitsa zambiri?
Kafukufuku wam'mbuyo amasonyeza kuti maseŵera olimbitsa thupi amathandiza kwambiri kukhala ndi mimba yoonda. Kafukufuku wina anapeza ntchito ya aerobic monga chinthu chofunikira. Ochita kafukufuku anapeza kuti amuna omwe anali ndi matenda a mtima (omwe amatchedwanso kuti aerobic thupi) anali ochepa kwambiri, ngakhale kuti amunawo anali olemera kwambiri.
Koma ndithudi, izo sizikutanthauza kuti muyenera kugwiritsa ntchito masewero olimbitsa thupi ngati chofukwa chosanyalanyaza zakudya zanu. Simungadye chilichonse chimene mukufuna ndipo mukuyembekezera kuti muchotse vuto lanu. Wolemba mabuku ndi wolemba mafuta omwe amachititsa kuti anthu ambiri awonongeke. Tom Venuto akuti chimodzi mwa zolakwika zomwe zimachitika ndi amuna ndi kunyalanyaza mgwirizano wofunika pakati pa zakudya ndi masewera olimbitsa thupi pofuna kukwaniritsa zolinga zolemetsa.
Tony Schober wa Koleji wa Calorie akugwirizana. Akuti zakudya zabwino ndi zofunika ndipo anthu amene akufuna kutaya mafuta a m'mimba ayenera kudya mapuloteni ambiri . Buku la Tom Venuto, Burn the Fat, Dyetsani Minofu , limapereka chithandizo chothandizira kupanga mapuloteni apamwamba omwe ali ndi mapuloteni apamwamba komanso odzaza ma carb ndi mafuta ofunikira kuti afike kulemera kwake.
Kuchita Zochita Zabwino Kwambiri Kuthetsa Chotupa Chanu
Mphunzitsi wophunzitsa masewera a New York, Matt Griffin, amagwira ntchito ku masewera olimbitsa thupi kumene anthu ofuna chithandizo amakhala makamaka amuna. Akuti kukhala ndi thupi loonda kumaphatikizapo kuphunzitsidwa kwa mtima ndi kupititsa zolemera. "Kuphatikizidwa kwa kulemera kwa thupi ndi cardio kumapangitsa thupi kuganiza ndi kugwirizana ndi mavuto omwe akugwiritsidwa ntchito." Griffin ndi Schober onse akunena kuti maphunziro apamwamba kwambiri (HIIT) ndi othandiza kwambiri kutentha mafuta ndi kuteteza matumbo.
Ndiye kodi izi zikutanthauza kuti muyenera kunyalanyaza mapepala otchuka a m'mimba? Osati ndendende, akunena Griffin. "Kupeza abs yayikulu sikumangopanga gulu la sitima." Iye akuti maphunziro a m'mimba ayenera kugwirizanitsa thupi lonse. Iye amalimbikitsa ntchito yophunzitsira kwa makasitomala ake. "Maphunziro akuluakulu omwe amaphatikizapo kayendedwe ka thupi lonse ndi othandiza pa moyo wa tsiku ndi tsiku," akutero. Amakonda kwambiri Pilato ndi Gyrotonic kuti aziwathandiza amuna omwe akufuna kupeza apamwamba.
Ngati mulibe mwayi wochita masewera olimbitsa thupi, pali zochitika zina zomwe zingakuthandizeni kuchepetsa mimba yanu ndipo ambiri a iwo akhoza kuchitidwa kunyumba. Zochita zaplanje ndi njira yothandiza kulimbikitsa minofu yonse pachimake, "akutero mphunzitsi wa mpira Brian Martin, CSCS. Martin adaphunzitsa ochita masewera ambiri ndipo amanena kuti "mapulogalamuwa amagwira ntchito zambiri panthawi imodzi.
Pakali pano, Martin amagwiritsa ntchito mankhwala omwe amatchedwa Stealth Core Trainer ndi makasitomala ake. Wophunzitsira wolemba mapulaneti amachititsa wosutayo ndi masewera a foni yamakono kuti akhale ndi ntchito yovuta ya ab. Bungwe losayerekezera limapangitsa thupi lanu kukhala malo osakhazikika omwe agwiritsidwa ntchito kuti akwaniritse zolinga zawo. Zomwe masewerawa amachititsa kuti musamagwire ntchito, koma kukhazikika komwe kumafunika kuonjezera mfundo mu masewera kumathandizira kujambula zofunikira kwambiri.
Pogwiritsa ntchito mphunzitsi wa Stealth kapena wopanda, aliyense angayambe pulogalamu ya pakhomo. Martin anati: "Mipando ikhoza kuchitika tsiku ndi tsiku." Timalimbikitsa kuyamba ndi masekondi 30 kwa Oyamba kumene ndikugwira ntchito yanu mpaka mphindi zitatu patsiku. Zotsatira zabwino, komabe iye akuti anthu ayenera Pitirizani kugwira ntchito mwathunthu kwa mphindi makumi asanu ndi atatu (3-5) pa sabata limodzi ndi dongosolo loyenera la zakudya. "
Griffin akuvomereza, akugogomezera kufunikira kwa pulogalamu yowonjezera kutaya thupi ndi kuchotsa mimba yamimba. Sikuti amangoganizira za zakudya kapena masewera olimbitsa thupi. Kukonza ulusi wanu kungakhudze moyo wanu wautali. Tengani nthawi yolankhulana ndi dokotala wanu, ndipo pangani ndondomeko ya moyo wanu wonse kuti mukhale ndi thanzi labwino komanso kuti muzichita masewera olimbitsa thupi kuti mukhale olimba ndi kukhala oyenera moyo.
> Zotsatira:
> Alan J. Flint, Kathryn M. Rexrode, Frank B. Hu, Robert J. Glynn, Hervé Caspard, JoAnn E. Manson, Walter C. Willett, Eric B. Rimm. "Mndandanda wa misala ya thupi, chiuno chozungulira, ndi chiopsezo cha matenda a mtima wodwala: Kuphunzira komweko kwa amuna ndi akazi." Kufufuza Kwambiri Kwambiri ndi Kuchita Zopereka Chithandizo July 2010.
> Eric J. Jacobs, PhD; et al. "Chiuno Chakumadzulo ndi Zomwe Zimayambitsa Imfa mu Gulu Lalikulu la US." JAMA Internal Medicine August 2010.
> Mayo, Melissa J. Grantham, Justin R. Balasekaran, Govindasamy. "Kuperewera Kwambiri Kunenepa Kwambiri Kumachepetsa Mimba Yamimba." Mankhwala ndi Sayansi mu Masewera & Kuchita Zozizira February 2003.
> Rosane Ness-Abramof, MD, Caroline M. Apovian, "Kuima Kuchuluka kwa Zomwe Momwe Mungayendera." Chakudya Chakudya Chakumapeto kwa August > 2008.
> Wong, Suzy L.Katzmarzyk, Peter T. Nichaman, Mpingo wa Milton Z., Timothy S Blair, Steven N Ross, Robert. "Cardiorespiratory Fitness imayanjanitsidwa ndi mafuta ochepa omwe amadziwika kuti ndi ochepa thupi." Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita February 2004.