Chifukwa Chakudya Chakudya Ndichofunika Kwambiri Kutaya Thupi la Thupi
Mwamva mawu oti "simungathe kuchita-kudya zakudya zoipa," ndipo izi ndizofunika kwambiri kuti mukhale ndi thanzi labwino. Zakudya zabwino ndi zochita zolimbitsa thupi ndizofunikira kwambiri kutaya mafuta ndi kupeza mphamvu. Zizolowezi za zakudya zidzakhudza kwambiri thupi lanu ndi zolinga zathu kuposa thupi lina lililonse. Pakuthandizira masewera olimbitsa thupi komanso zakudya zabwino zomwe zimakhala bwino ndizomwe kusintha kwa thupi kumachitika.
Ikani Njira Yowonjezera Zakudya
Munthu akhoza kusintha thupi lake ndikupanga kudzera pa zakudya zokha popanda kuchita masewera olimbitsa thupi. Komabe, ndizophatikiza zonse ziwiri zomwe zimapereka phukusi labwino. Kugwiritsa ntchito 80 peresenti ya zakudya kwa 20 peresenti ulamuliro wolimbitsa thupi ndi mawu chabe a kufunika kwa zakudya mu equation.
Kuchita masewera olimbitsa thupi sikungakhale kutaya kwathunthu kwa nthawi popanda kudya wathanzi , koma kungakhale ngati kusambira kumtunda ndipo sichikupangitsani njira iliyonse kusintha thupi lanu. Tonse tawona kuti nthawi zonse kumalo ochita masewera olimbitsa thupi amachitanso zomwezo tsiku ndi tsiku komanso kunja kwa miyezi ingapo kapena zaka popanda kuona zotsatira za kutayika kwa mafuta.
Kusokonezeka kungayankhidwe mwachangu chifukwa chakuti palibe njira yopezera zakudya zomwe zimawaletsa kuti asafikire zolinga zawo.
Mafunso Odziwika
Mafunso omwe anthu ambiri amamva pamakampani ogwira ntchito zolimbitsa thupi komanso kukwaniritsa zolinga zawo ndi "kodi zolinga zanga zidzakhala zotani chifukwa cha masewero olimbitsa thupi, ndipo ndiyiti chiwerengero cha zakudya zanga?"
Mayankho omwe angakhalepo ndi "onsewa ndi ofunikira, koma peresenti sizingaperekedwe," kapena "odziwika bwino pa 100 peresenti komanso chakudya cha 100 peresenti." Mayankho osamveka ngati awa sakuyang'ana chithunzi chachikulu, makamaka kwa novice Ophunzira akuyamba ulendo wawo wolimbitsa thupi mpaka kusintha kwa thupi.
Yankho labwino kwambiri ndilokuti zakudya zowonjezera zimakhudza kwambiri kusintha kwa thupi kusiyana ndi kuchita masewero olimbitsa thupi ndikuponyera magawo onse pambali.
Zakudya Zabwino ndi Zolemba Zochita
Tiyeni titengepo magawo kuchokera ku equation kwa tsopano ndikugwiritsira ntchito malingaliro kuti muzitha kuchita masewera olimbitsa thupi ndi zakudya . Kawirikawiri masewera olimbitsa thupi angathe kuchita masewera atatu kapena anayi ophunzitsidwa kulemera kwa thupi ndi katatu kapena anayi opanga ma cardio pa sabata, magawo asanu ndi atatu pa sabata.
Izi zimapereka mpata asanu ndi atatu kuti azitha kusintha thupi lanu mwa kuchita masewera olimbitsa thupi. Munthu yemweyo amadya zakudya zitatu pa tsiku. Ngati amadziwa kupindula kwa chakudya , akhoza kudya katatu kapena kasanu ndi kamodzi patsiku.
Masamu ofulumira amasonyeza mwayi wa 21 mpaka 35 pa sabata kuti awononge moyenera komanso mwakhama mafuta oyaka ndi malingaliro a zomangamanga pogwiritsa ntchito zakudya.
Inu Ndimene Mukudya
Pogwiritsa ntchito chitsanzo chapamwambachi, zakudya zowonjezera ndizowonjezera pazowonjezereka. Pafupifupi 21 mpaka 35 mwayi pa sabata kuti thupi likhale lopanda thanzi, chiwerengerochi chimafika pafupifupi 80 peresenti.
Izi zimasiya 20 peresenti ya kukula kwa thupi chifukwa cha masewero olimbitsa thupi. Kuwunika kwa zakudya zoyenera kutsatizana ndi kuchita masewera olimbitsa thupi ndikulondola kwambiri.
Zimasonyezanso ngati mukufuna kuoneka bwino, kugwiritsa ntchito 80 peresenti ya cholinga chanu chodyera choyenera ndi gawo lofunikira. Pali chinachake choti "muli chomwe mumadya" komanso momwe chikukhudzira ndi kusintha kusintha kwa thupi.
Ikani ma 80:20 Malamulo a Zotsatira
Kodi mwawerenga nkhani zopambana zowonongeka kwakukulu? Poyambirira pa zomwe achitazi ndi njira zabwino zowonjezera zakudya ndi zakudya. Ena adagwiritsira ntchito kugwiritsa ntchito kusintha kwakukulu kwa zakudya komanso njira zabwino zophika ndi kudya asanayambe pulogalamu yochita masewera olimbitsa thupi.
Izi zinayambira ulendo wawo wopambana ndipo kuwonjezera pa ntchitoyi ndi bonasi yomwe inachititsa kuti zonsezi zikhale pamodzi. Zinali zofunika kuti adziwe dongosolo labwino la zakudya. Iwo amadziwanso kuti ndizofunika kwambiri kuti athe kukwaniritsa zolinga zawo.
Zingakhale zabwino kuganiza kuti kusintha kwa thupi kungapangidwe mwachizoloŵezi, koma izi ndizosiyana ndi choonadi. Kugwiritsa ntchito ulamuliro wa 80:20 kumapangitsa kusiyana ndi kumvetsa chakudya kudzakhala mtsogoleri wamkulu mwa momwe mukuwonekera.
Zotsatira
ncbi.nlm.nih.gov, Library ya US National Medicine National Institutes of Health, Zotsatira za zakudya ndi zochita masewera olimbitsa thupi, zokha kapena zogwirizana, pa kulemera ndi thupi la amayi operewera kwambiri kuposa amuna, KE Foster-Schubert, 8 / 1/12
pubmed.gov, Zakudya zolimbitsa thupi kapena zochitika zolimbitsa pulogalamu yothandizira kulemera kwa kayendetsedwe ka khalidwe: ndondomeko yowonongeka ndi kufotokoza mwachidule kufananitsa kwachindunji, Johns DJ, 10/14