Zifukwa Zomwe Mumayambanso Kulemera

Mudziko lolemera, nthawi zambiri zimakhala ngati pali magawo awiri osiyana olemera ? Chimodzi pamene mukuchotsa zolemetsazo ndiyeno pamene mumachipeza.

Ngati mumamva choncho, mumakhala bwino. Ambiri aife takhala ocheperapo panthawi imodzi (ena a ife, nthawi zambiri), koma kulimbana kwakukulu kulikutseka.

Palibe chiwerengero chenicheni cha momwe anthu angapangidwenso, koma ena amanena kuti paliponse 80 peresenti yopitirira 95%.

Pali zinthu zomwe zimagwirira ntchito motsutsana ndi ife pazinthu zowononga kulemera, zina zomwe sitingathe kuzilamulira, monga msinkhu wathu, chikhalidwe chathu, ndi zina zomwe tingathe, monga momwe timakhala nthawi yambiri, zomwe timadya ndi kuchuluka kwake komwe timachita masewera olimbitsa thupi Mwanjira iliyonse, kudziwa zomwe zikusungirani inu mutataya kulemera kungakuthandizeni kuti muzisunga bwino.

Pambuyo pa Kutaya Kwambiri

Nthawi zambiri timaganizira kwambiri za kuchepetsa kulemera kwake, sitimakonzekeretsa zomwe zimachitika tikamayipeza.

Nthawi zambiri timakhulupirira kuti, tikapanda kulemera, tili pakhomo. Tikhoza kubwerera ku "moyo" wokhazikika, moyo umene sumaphatikizapo kuyang'anitsitsa kuluma kulikonse, kuwona kukula kwa magawo ndi kuchita zopusa.

Chowonadi ndi chakuti, muyenera kuchita ntchito yofanana kuti mukhalebe ndi kulemera kwa thupi monga momwe munachitira poyamba, mwina kwambiri.

Kudziwa zimenezi, komanso kumvetsa zinthu zomwe zingayambitsenso kulemera, zingakuthandizeni kusiya kuyendetsa bwino.

Chifukwa Chimene Mukubwezeretsanso Kulemera

1. Zakudya Zopanda Pake ndi Machitidwe Ochita Zochita

Chifukwa chimodzi chachikulu chomwe timaperekera kulemera ndi chakuti, poyesera kuchepetsa thupi, nthawi zambiri timatsatira zakudya zopanda pake zomwe sizikhala zokhazikika kwa nthawi yaitali.

Zingakhale chakudya cha fad (monga Master Cleanse ), kapena chinachake monga The South Beach Zakudya kapena zakudya zina zotsika-carb.

Zakudya zamtunduwu nthawi zambiri zimalepheretsa magulu onse a chakudya. Sizowonongeka chabe, ndizosatheka kutsatira zoposa nthawi yochepa chabe.

Mukangoletsa chinachake, mungapeze kuti thupi lanu likuyamba kukhumba chinthu chomwecho. Chinthu chotere ndicho chimene chingathe kuthetsa kudya.

Ngati muwonjezera pulogalamu yochita masewera olimbitsa thupi, nenani kuchoka ku zochepa zolimbitsa thupi mpaka masiku asanu ndi awiri pa masewera olimbitsa thupi, ndizomveka kuona chifukwa chake kubwezeretsa kumakhala kofala.

Ngakhale mutayamba kulemera thupi poyamba, mapulogalamu odyetserako owonjezera ndi zochita masewera olimbitsa thupi amafunika kusintha kwakukulu kotero kuti mungathe kuwatsatira kanthawi kochepa chabe.

Mwa kuletsa zomwe mumadya ndikuchita monga wopenga, mukhoza kuchepetsa thupi koma simungaphunzire momwe mungasinthire zizoloŵezi zanu zabwino. Kutaya thupi mofulumira kungakhalenso ndi zotsatira zovuta monga:

• Matenda aumunthu - Kutayika kwambiri mwamsanga kungayambitse chizungulire, kutopa, kupweteka mutu, kudzimbidwa, nyongolotsi, ndi zina zotaya khungu zomwe zingafunike opaleshoni. Ndizovuta kwambiri kulemera. Ngati mumakhala ndi mapaundi 1-2 pa sabata, simungathe kukumana ndi mavutowa.
• Kutaya minofu - Pamene mutaya thupi mwamsanga, makamaka ngati mukudya popanda kuchita masewera olimbitsa thupi, mumangotaya mafuta, mumataya minofu. Sikuti zimangowonjezera kuchepetsa thupi lanu, zomwe zimapangitsa kuti phindu likhale lopitirira, mutha kukhala ndi mafuta ambiri a thupi mutatha kulemera, ndikukuchititsani kuipa kuposa momwe munalili kale.

• Zovuta - Zakudya zambiri zimatsutsana kwambiri, mumadula magulu onse odyera, mukukumva kuti mumva njala komanso mukusowa. Kuyamba kuchita masewera olimbitsa thupi mopanda pang'onopang'ono kulimbitsa mphamvu ndi mphamvu zimakuvutitsani, mukutopa ndi kutenthedwa . Moyo suli wosangalatsa pamene iwe uli wowawa, wanjala, ndipo watopa nthawi zonse.

Kutenga Izo Pang'onopang'ono

Ngati mukufuna kuperewera kwa nthawi yayitali, muyenera kusintha kwanthawi yaitali ... kusintha kwa moyo wanu . Kusintha zizoloŵezi za moyo wathu kumatenga nthawi ndipo kumafuna kuphunzira maluso atsopano ndi zizoloŵezi, zomwe sizikuchitika usiku umodzi.

Muyenera kuphunzira momwe mungagwiritsire ntchito: Chimene mumasangalala, kuchuluka kwa momwe mungagwirire ntchito, momwe mungagwiritsire ntchito nthawi yanu ndi momwe mungakhalire okhudzidwa tsiku ndi tsiku.

Muyenera kuphunzira momwe mungagwiritsire ntchito chizoloŵezi chanu .

Muyeneranso kuphunzira momwe mungadye - Momwe mungayang'anire magawo anu, momwe mungapeŵere kudya ndi kugwiritsira ntchito makilogalamu angapo omwe mukusowa . Zonsezi pokhala akusamala kusangalala ndi moyo popanda zoletsedwa zambiri.

Kuwonjezera pa kuchita masewera olimbitsa thupi ndi kudya, palinso zina zomwe mungachite kuti muthetse kupweteka monga nkhawa komanso kusowa tulo.

Komabe, chinthu chofunika kwambiri chomwe muyenera kuphunzira ndi momwe mungathere pang'onopang'ono. Osati zigawo zokhazokha za kudya ndi kuchita masewera olimbitsa thupi, koma maganizo amalingaliro.

Ambiri a ife timafuna kuona masinthidwe pangono pang'onopang'ono koma, kuchepa kwa kuchepa kumatanthauza masabata kapena miyezi musanawone kusintha kwakukulu. Kuphunzira kuchepetsa thupi kumatanthauza:

• Kuiwala za kulemera kwake - Zimamveka zopanda phindu , koma imodzi mwa njira zabwino kwambiri zochepetsera thupi ndiyo kuiwala za kuchepa. M'malo mofunsa kuti, "Ndataya mlingo wolemetsa bwanji mlungu uno?" ndizofunsa, "Kodi sabata ino ndimalandira masewera olimbitsa thupi otani? Kodi ndinkasamala ndi zakudya zanga nthawi zambiri?" Ngati mungathe kuchita zimenezi, kulemera kwake kudzachitika.
• Kuphunzira kusangalala ndi kudya ndi thanzi labwino - Kwa ambiri a ife, mawu oti 'kudya bwino' ndi 'kuchita masewera olimbitsa thupi' sagwiritsa ntchito chisangalalo chamtundu uliwonse. Komabe, pamene mukuchita lusoli, mumayamba kumva bwino, zomwe zimapita patsogolo kuti zikulimbikitseni kupitirizabe. Kumbukirani ubwino wa zomwe mukuchita komanso kuti kulemera kwake ndi chimodzi mwa iwo.

2. Kuperewera kwa Thupi - Kutaya kwa Mphamvu

Chinthu chodabwitsa pa kuchepetsa kulemera ndiko kuti, mutangoyamba kutaya, thupi lanu mwadzidzidzi limafuna kuti lizibwezeretsa.

Pamene mutaya kulemera, thupi lanu silikusowa makilogalamu ambiri monga momwe kale linakhalira koma, kwa ambiri a ife, chinthu chachilendo ndi chokhumudwitsa chikuchitika - Tikufuna chakudya china.

Mofanana ndi mayi wotchuka amene akukupatsani chakudya kuti, "Idyani! Idyani!" Thupi lanu silikufuna kuchepetsa thupi. Sungathe kusiyanitsa pakati pa kudya kapena kukanthidwa ndi njala ndipo nthawi yomweyo imakhala yotetezera, kutsika thupi lanu kufika 15 peresenti ndikukulimbikitsani kuti musunge mafuta.

Pamwamba pa izo, pamene mulemera thupi, thupi lanu limafuna makilogalamu ochepa kuti likhalebe lokha, kupanga zomwe akatswiri amachitcha 'kusiyana kwa mphamvu.'

Iwo amalingalira kuti kusiyana kwa mphamvu komwe timafunikira kuti tipewe kulemera kwa thupi kungakhale makilogalamu 200 pa tsiku kuti munthu ayesere kutaya 10% ya kulemera kwa thupi lake. Kusiyana kwa mphamvuyi ndi kochepa kwa anthu omwe amayesera kupeŵa kupindula, pafupifupi makilogalamu zana pa tsiku. Ngati simusunga mpata wa mphamvu tsiku ndi tsiku, m'kupita kwa nthawi kulemera kwake kumathamangidwanso.

Kupanga Mtendere ndi Kusiyana kwa Mphamvu

1. Kuchita masewera olimbitsa thupi - Kuteteza kwanu nambala imodzi kumayendedwe ka thupi lanu kuti mukhale wolemera ndizochita masewera olimbitsa thupi. Sikuti imangotentha makilogalamu, komanso zimachepetsa chilakolako cha thupi lanu kuti mutenge thupi. Ochita kafukufuku samvetsetsa njira zonsezi, koma kukhulupirira kuti kugwira ntchito kungalimbikitse thupi kuti limve bwino leptin (hormone yomwe imayambitsa chilakolako) kotero simukumva ngati njala. Kafukufuku wina, wofalitsidwa mu American Journal of Physiology , anasonyeza kuti kuchita masewera olimbitsa thupi kunachepetsanso kuchuluka kwa kulemera kwa nyerere pamene wina, wofalitsidwa mu Journal of American College of Nutrition, adapeza kuti pakati pa oposa 100 omwe amagwiritsa ntchito, 44% pambuyo kuchita.
2. Onaninso makilogalamu anu - Pamene mutaya thupi, onetsetsani kuti mukuwerenganso kuchuluka kwa makilogalamu omwe mumasowa. Kulemera kwanu kumataya, kuchepa kwa thupi lanu kumafunika kudzipangira nokha ndikutsata zomwe zingakuthandizeni kuti mukhale ndi mpweya wofunikira kuti musataye thupi.
3. Gwiritsani ntchito makina opsereza pogwiritsa ntchito mankhwalawa - Pamene muwerengera kuchuluka kwa makilogalamu omwe mumatentha pa nthawi yochita masewera olimbitsa thupi , onetsetsani kuti muchotse chiwerengero cha ma calories omwe mungatenthe ngati simukuzigwiritsa ntchito kuti mupeze nambala yolondola. Mwachitsanzo, ngati munatentha makilogalamu mazana atatu pamphindi 30, mutha kuchotsa chiwerengero cha makilogalamu omwe mungathe kuwotcha (mwachitsanzo, pafupifupi 20-40 calories).
4. Pewani kupereka malipiro a ntchito yanu - Njira ina yomwe timadzipangira tokha popanda kuzindikira ndi kubwezera ntchito. Izi zikhoza kutanthauza kupumula kuposa momwe inu mumakonda kudya kapena kudyetsa chifukwa mukuganiza kuti mukuyenera kutero mukatha kuchita. Gwiritsani ntchito zizoloŵezi zanu zamadya ndi zozoloŵera nthawi zonse kuti mupitirizebe kusiyana kwa mphamvu.

3. Kukhalitsa moyo

Chinthu china chimene chimadziwika kuti cholemetsa chimakhala chiyanjano ndi TV yanu, makompyuta, galimoto, ndi magetsi ena omwe amatilimbikitsa kuti tizikhala maola ambiri panthawi.

Kukhala pansi kungathe kutseka mphamvu yanu ya metabolism koma, mwatsoka, ndi zomwe timagwiritsa ntchito nthawi yambiri tikuzichita, zomwe zimapangitsa kukhala kosavuta kuti tibwererenso. Akatswiri amadziŵa kuti kupasuka kwa kulemera kumapangitsa kuti TV zisamawonongeke komanso kuyang'ana njira zogwira ntchito tsiku lonse ndipo izi zikuphatikizapo kugwira ntchito nthawi zonse.

Pezani Kusuntha

• Kuchita Masewera Olimbitsa Thupi - Ngati mumakhala pa kompyuta tsiku lonse, kukhala achangu sikophweka, koma pali njira zowonetsera ngakhale mutakhala muofesi:
  • Zolemba Pulogalamu
  • Masewera olimbitsa thupi
  • Akutsegula ogwira ntchito ku Office
  • Chakudya chamadzulo Ntchito
• Gwiritsani ntchito Pedometer - Pafupifupi 5,000-10,000 masabata tsiku ndi okwanira kuti mukhale otanganidwa (kuphatikizapo ntchito yanu, ndithudi).
• Chotsani TV - Khalani okhudzana ndi zomwe mumawonera ndikuyesera kukhala ndi usiku umodzi kapena awiri pamene mumachoka pa TV. Ambiri aife timasankha makhalidwe ambiri pamene sitikuwonerera TV.

4. Kuchita Zochita Zochepa

Kuwonjezera pa kukhala wolimbikira, kuchita masewera olimbitsa thupi ndikofunika kwambiri kuti muthe kuchepetsa kulemera kwa thupi ndikupewa kulemera. Ndipotu, Dr. Len Kravitz ananena m'nkhani yake, "Ntchito Yathupi, Kutaya Kwambiri Kwambiri ndi Kulemera Kwambiri:"

"[C] ntchito yogwira ntchito yosasinthasintha ndi njira yabwino kwambiri yothandizira kulemera kwachulukirapo pambuyo pa kuwonongeka kwa kulemera. Ndipo, pokhudzana ndi kulepheretsa kulemera, 'zambiri ziri bwino'."

Ngakhale tikudziwa kuti kuchita masewera olimbitsa thupi n'kofunika, aliyense amafunika ndalama zosiyana siyana malinga ndi zifukwa zosiyanasiyana, kuphatikizapo msinkhu, zaka, msinkhu, kulemera, thupi, komanso maumwini. Osauka olemera amatha pafupifupi ola limodzi pa tsiku akugwiritsa ntchito ndipo akatswiri amatsata malangizo otsatirawa malingana ndi zolinga zanu:

• Kupewa kulemera : 150-250 Mphindi pa sabata lochita masewera olimbitsa thupi, omwe amatanthawuza pafupifupi masabata 20-35 ochita masewera masiku ambiri a sabata.
• Kuchokera kulemera : 225-420 mphindi pa sabata lochita masewera olimbitsa thupi, lomwe limamasulira pafupifupi mphindi 60 mpaka 90 zochita masewera masiku ambiri a sabata.

Yambani ndi Kuchita Zochita

Ngati mwatsopano kuchita masewera olimbitsa thupi, 60-90 mphindi zingamve ngati zosatheka, koma ndibwino kuyamba ndi zomwe mungathe kuchita ndi zomwe mukuchita ndikulowetsani.

Pulogalamu yanu yochita masewera olimbitsa thupi iyenera kuphatikizapo cardio (pafupifupi 3-5 kugwira ntchito pa sabata) ndi kuphunzitsa mphamvu (pafupifupi 2-3 masiku osagwira ntchito pa sabata) pofuna zotsatira zabwino zolemera. Zotsatira zotsatirazi zidzakuthandizani kuyamba:

• Yambani ndi Kuchita Zochita
• Tsamba loyamba la Kugwiritsa Ntchito Mwamsanga
• Mmene Mungayambire ndi Kuchita Zochita

Kodi mungatenge nthawi yaitali bwanji kuti mukhale wolemera thupi?

Akatswiri apeza kuti anthu omwe amalephera kulemera kwa zaka zoposa ziwiri amatha kusunga. Zikuwoneka kuti, mutakhala ndi kulemera kwa thupi kwa nthawi yayitali, mumapeza bwinoko, mumadziwa momwe mungagwiritsire ntchito masewera olimbitsa thupi kuti mukhale osamala.

Zaka ziwiri zingawoneke ngati nthawi yaitali, koma ambiri a ife timakhala ndi zizoloŵezi zoipa ndi mavuto omwe timagonjetsa. Tidzatenga nthawi kuti tulule mbiri yonseyo. Kukumbukira momwe zinatengera nthawi yaitali kuti mukhale wolemetsa kungakuthandizeni kuti muzisunga zinthu moyenera.

Kumamatira Nawo

Kumamatira ndikutanthauza kuti muyenera kukhala wangwiro kwa zaka ziwiri zotsatira. Padzakhala nthawi yomwe iwe udzalephera - Iwe udzadwala, kudzathamangitsidwa ndi maholide , kuvulala , kupita ku tchuthi kapena kungotaya zofuna zako .

Nthawi zonse nthawi zina mumakhala mukulephera kuchita masewera olimbitsa thupi. Zimatichitikira tonsefe. Mfungulo ndi zomwe mumachita pamene izi zimachitika. Momwe mumayankhira ndikuzindikira momwe mungapitirire kulemera kwake.

Ngati mutabwerera kuchokera ku mpumulo, pali zinthu zina zomwe mungayese:

• Pezani Mbuyo pa Track - Kugwa kwa galimotoyo kudzachitika, koma chofunika kwambiri ndi zomwe mumachita nazo. Dziwani kuti kulakwitsa ndi chinthu chimodzi komanso chinthu chomwe mungathe kugonjetsa povomereza kulakwitsa kwanu ndikuchepetsanso pulogalamu yanu.
• Phunzirani Njira Yoyenera Yoperewera - Nthawi iliyonse mukasintha moyo wanu, kulephera sikungapeweke. Panthawi ina, mumabwerera kumakhalidwe akale koma, nthawi iliyonse imene mumaphunzira, mumaphunzira chinthu chofunika kwambiri pazomwe mukuchitazo komanso nokha. Kugwiritsa ntchito kulephera kwapindulako kukuthandizani kubwereranso pa njira.
• Phunzirani Kuganiza Ngati Wopanga Zochita - Kusintha momwe mumaganizira za inu nokha komanso za masewero olimbitsa thupi ndizofunikira kuti mupambane. Ochita masewera amafunafuna mipata yochita masewera m'malo mochita izi. Kuganizira momwe mumaganizira za masewero olimbitsa thupi kungakuthandizeni kuti muphunzire kuyang'ana bwino.

Pamene kubwezeretsa ndi chinthu chomwe ambirife timalimbana nawo, palibe njira zowonjezera. Chinthu chimodzi chomwe akatswiri ambiri amagwirizana pa izi ndi izi:

Zimakhala zosavuta kupewa kuchepetsa kulemera kusiyana ndi kulemera.

Mukakhala wolemera, thupi lanu nthawi zambiri limamenyana kuti likhale momwemo, zomwe nthawi zambiri zimabweretsa kulemera. Podziwa zimenezi, dzifunseni zomwe zingachitike ngati mutaganizira kwambiri kupeŵa kupindula m'malo molemetsa? Kuchita zizoloŵezi zabwino zomwe mukufunikira kuti muzitha kulemera kwanu kungangobweretse kulemera kumene mwakhala mukufuna.

Kukhululukirana nokha chifukwa chakudumphadumpha ndi kuzindikira kuti izi sizinthu nthawizonse zowonongeka zingathandize kuti chinthu chonsecho chikhale chokhumudwitsa pang'ono.

> Zotsatira:

> Greenberg I, Stampfer MJ, Schwarzfuchs D. > Kugwirizana > ndi kupambana pa nthawi yayitali yowononga kulemera kwa thupi: njira yowonjezera yowonongeka moyenera. J Amtundu wa zakudya. 2009 Apr; 28 (2): 159-68.

> Hill J, Peters J, Wyatt H. Kugwiritsa Ntchito Mphamvu ya Mphamvu Kuyankha Kunenepa Kwambiri: A Commentary. J Amadyetsa Assoc. 2009; 109 (11): 1848-1853.

> MacLean PS, Higgins JA, Wyatt HR. Kuchita masewera olimbitsa thupi nthawi zonse kumachepetsa kuyendetsa galimoto yowonongeka kuti ayambenso kulemera pambuyo pa kulemera kwanthawi yaitali. Am J Physiol Regul Integr Comp Physiol. 2009 Sep; 297 (3): R793-802.