Kupanga minofu ndi kutayika mafuta ndi mapasa a kuphunzitsa kulemera ndi thupi, koma thupi limakana kuchita zonsezi nthawi yomweyo. Zimatsutsana ndi zamoyo. Thupi lanu lasintha kuti liwonjezere mafuta ndi minofu nthawi zambiri komanso kutaya minofu ndi mafuta panthawi yochepa pamene chakudya chikuchepa.
Kodi mungatani kuti mukhale ndi minofu yowonjezera pamene mukukwera mafuta ambiri kuti mupeze thupi labwino lomwe liri ndi paketi sikisi? Yambani ndi kusagwidwa chifukwa cha zolakwitsa 10 zomwe anthu ambiri amachita komanso zolimbitsa thupi zomwe zingalepheretse kutaya mafuta pamene mukupeza minofu.
Osati Kudya Chokwanira
Simungathe kunyamula minofu ngati simungapange malo a anabolic, zomwe zikutanthauza kuti muyenera kudya mokwanira kuti mukhalebe wolemera thupi. Sichiyenera kukhala ndi mapuloteni ambiri. Onani zakudya zolimbitsa thupi kuti mudziwe zambiri.
Kudya Kwambiri
Anthu ambiri amanyalanyaza zomwe amadya, monga momwe zikusonyezedwera Muyeso ya sayansi yamakono ndi madzi olembedwa kawiri. Zakudya zochepa kwambiri za kalori sizili zofunikira, koma muyenera kuwerengera kalori pamtingo wina kuti muchepetse mphamvu yanu yonse kuti mukhale ndi mafuta.
Kudya Zakudya Zambiri Zambiri Zosakaniza
Zakudya m'thupi sizili mdani wanu, koma muyenera kuletsa kudya zakudya zomwe zimakopeka ndi zosavuta kuzidya ndi zokometsera zokhazokha ndi kukhala ndi zocheperapo zokhazokha pazomwe mukulakalaka.
Mabisiketi, mikate, muffin, candies, puddings, mapepala a mbatata ndi crisps, crackers, zakumwa zakumwa zotsekemera, etc. - Zinthu izi ziyenera kuchepetsedwa kwambiri.
Kudya mafuta ambiri a mtundu uliwonse
Zakudya zabwino, mukhoza kudziwa mafuta abwino ndi mafuta ovuta, koma kuchepetsa thupi (mafuta olemera) kutenga mafuta anu pakati pa 20 ndi 30 peresenti ndi njira yothandiza.
Mafuta ali ndi makilogalamu 9 pa gramu poyerekezera ndi zinayi pa gramu ya chakudya ndi mapuloteni, ndipo ziribe kanthu kaya mafuta ndi otani.
Kudya mapuloteni okwanira
Simukusowa kuchita zamisala za izi ndikudya zakumwa za mapuloteni tsiku ndi tsiku, koma m'malo mwa mapulogalamu ena ndi mafuta omwe ali ndi phindu lochepa la mapuloteni ayenera kuthandizira kukhala ndi minofu pamene mukuchotsa mafuta. Musati mupange mapuloteni onse a nyama, komabe mapuloteni a mkaka ndi ndiwo zamasamba ndi zabwino. Ndipo mukufunikirabe kugwiritsa ntchito minofu imeneyi.
Maphunziro Ochepa Okwanira
Pamene mutaya mafuta, njira yokhayo yowatetezera minofu ndi fupa kuti musapite nayo ndi kuyika kupanikizika kwa minofu ndi mafupa. Izi zikutanthauza kuphunzitsa mwamphamvu kulemera kwa masiku osachepera atatu sabata iliyonse.
Kulemera kwa Kulemera kwa Kutalika Kwambiri
Simungapindule kwambiri pogwiritsa ntchito maminiti makumi asanu pa masewera olimbitsa thupi akunyamula zolemera zolemera ndi kubwereza mobwerezabwereza. Muyenera kukweza zolemetsa (ngakhale ngati sizingatheke) pazinthu zomwe mumachita. Momwemo, izi ziyenera kukhala osachepera 65% mwazomwe mukukweza zotheka. Ngati mutha kulemera makilogalamu 60, ndiye kuti muyang'ane kuphunzitsidwa ndi makilogalamu 38.
Ngati simutero kapena simungathe kuyeza momwe mungagwiritsire ntchito, onetsetsani kuti kubwereza komaliza kulibe ntchito yovuta. Zitatu mpaka kawiri kawiri kubwereza ndi zitatu kapena zinayi zokhazikika pa ntchito iliyonse ndi pulogalamu yabwino.
Osati Kuchita Cardio Ililonse
Zochita zolimbitsa thupi zimakuthandizani kutentha makilogalamu amenewo. Koyima- cardio state pamtingo wochepa, mogwirizana ndi masewera olimbitsa pulogalamu, adzakutengerani m'malo abwino kuti kutaya mafuta. Ngati mutenga ma cardio kwa nthawi yaitali kuposa ola limodzi mumayika kusweka kwa minofu kuti mukhale mafuta, ndipo muyenera kumangirira minofu yambiri monga momwe mungathere pazomwezi.
Kugwiritsa ntchito pa Mimba Yopanda ndi / kapena Osatengeka Pambuyo Pochita Zochita
Pamene thupi lanu liri ndi njala, ngakhale mutayamba kuchita masewera olimbitsa thupi kapena pamene thupi lanu lakhala likuyambiranso kwa maola angapo mutatha kuchita masewera olimbitsa thupi ndipo simunadye, kupatula ngati mutapatsa mafuta, minofu yanu ikhoza kusweka ndi shuga cortisol.
Chinyengo ndi kupereka kamohydrate wokwanira kuti muteteze cortisol kuchita ntchito yoipayi, koma osakwanira kuti thupi lanu lizikhala ndi mphamvu zowonjezera mphamvu (zowonjezera mphamvu zowonjezera). Chikopa cha uchi ndi uchi kapena chakumwa chaching'ono cha masewera kapena mkaka wa chokoleti kapena chofanana, musanayambe kuchita masewera olimbitsa thupi.
Kusakwanira ndi Kugwiritsa Ntchito
Izi zingawoneke bwino, koma zomwe tikuyesera kuti tipindule pano siziri zochepa. Kuti zisawonongeke kwambiri, umphawi umaphatikizapo mafuta ndi minofu ndipo nthawi zambiri fupa limodzi. Izi ndi zotsatira za catabolism, kuchotsa minofu ya thupi yomwe imatanthawuza kulemera kwake. Kuti tikwaniritse zolinga zathu (kapena kupititsa patsogolo) ndi zolinga za kutayika kwa mafuta, muyenera kukhala ndi ndondomeko ndi zolinga zomveka bwino, ndipo muyenera kuzigwiritsa ntchito molondola, zomwe zikutanthauza kutenga nthawi kuti mugwiritse ntchito sitepe iliyonse molondola kulemba ndi kulemba mphamvu zopangira mphamvu ndi zotsatira za zakudya ndi zochitika zolimbitsa thupi.
Pomalizira, chinthu chimodzi chomaliza chimakhudza kudandaula. Musaope kutenga sabata kapena kuchepetsa maphunziro anu ndi 50% kwa sabata imodzi ngati mukumva kuti thupi lanu silikulimbana ndi mphamvu ndi mphamvu. Mpikisano wothamanga ndi kupumula kungakhale kofunikira kuti thupi likhale lolimba. Pitani ku izo.