Onetsetsani mfundo zokhudzana ndi mafuta a m'mimba kuti muchepetse kulemera
Kodi ndi zoona kuti kutsatira zakudya zina kungachepetse mafuta amimba ? Ndipo kodi pali chakudya chapadera chomwe mungachiwonjezere zakudya zanu kuti muwathandize kuchepetsa pakatikati? Nanga bwanji zakumakhala? Kodi iwo amatithandiza kwenikweni kuti tisawonongeke kwathu? Musanayambe kugwiritsa ntchito nthawi kapena mphamvu iliyonse kusintha thupi lanu, phunzirani zoona za mafuta a m'mimba.
6 Nthano ndi Zoona Zake za Mafuta a Belly
Mwinamwake mwawona mawu awa mu magazini kapena inu mukhoza kuwamva iwo ku masewera olimbitsa thupi.
Pano pali choonadi cha m'mbuyo mwazimenezi.
Zoona Kapena Zopeka: Mbewu Zonse Zimathandizira Kuchepetsa Mafuta Achikazi
Mawu awa akhoza kukhala choonadi mu dieters ena. Kafukufuku wofalitsidwa mu American Journal of Clinical Nutrition anasonyeza kuti zakudya zokhudzana ndi kalori zomwe zimakhala ndi chakudya chambiri zimathandiza kwambiri kufufuza nkhani kuti zisamakhale zolemera kuchokera pakati pa miyezi yawo kusiyana ndi omwe amadya zakudya zomwezo, koma amadya carbs m'malo mwa mbewu zonse. Akatswiriwa anapeza kuti zakudya zambewu zonse zimapangitsa kuti thupi likhale losavuta kupeza malo ogulitsa mafuta. Koma kulemera kumatheka pamene mumachepetsa kalori yanu, choncho mbeu zanu zonse ziyenera kukhala gawo limodzi la pulogalamu yamakono .
Zoona Kapena Zowona: Sitima Amachepetsa Mafuta a Belly
Mawu awa ndi nthano. Mwamwayi, kupanga matani a sit-ups kapena crunches sikudzasokoneza mimba yanu ngati muli olemera kwambiri. Ngati minofu ya m'mimba ili ndi mafuta ochulukirapo, kuwalimbikitsa sikungapangitse mimba yanu kukhala yochepetsetsa.
Komabe, ngati muli ndi kulemera kwabwino, kuchita masewera olimbitsa thupi moyenera kumathandiza kuti mimba yanu iwonongeke kwambiri. Koma, kuchepetsa maonekedwe sikuchotsa mimba yamimba.
Zoona Kapena Zopeka: Muyenera Kudya Mmodzi Mwapadera Kudya Mafuta a Belly
Mawu awa ndi nthano. Zakudya zina zingakupangitseni kuti mumve ngati mukutopa thupi.
Mwachitsanzo, zakudya zochepa za carb kapena South Beach Diet ndi mapulogalamu otchuka ndi anthu omwe amafuna kuchepa pakatikati. Koma pamene mutaya kulemera, simungathe kusankha komwe mungachepetseko. Popeza ma dieters ambiri amasunga mafuta ochulukirapo m'mimba, ndi malo oyamba kusintha kusintha. Ndondomeko ya zakudya silingathe kulunjika gawo limodzi la thupi lomwe thupi lidzawonongeke.
Zoona Kapena Zopeka: Muyenera Kuchita Zochita Zapamwamba Kuti Muwotche Mafuta Ambiri
Mawu awa ndi nthano, koma pali choonadi chakuti kugwira ntchito mwakhama ndibwino kwa kutayika kwa mafuta. Kuchepetsa mimba ya mimba sikutanthauza kuchita masewera olimbitsa thupi, koma kugwira ntchito mwamphamvu kumawathandiza kwambiri mafuta. Komabe, mukhoza kuchepetsa thupi poika phazi limodzi kutsogolo kwa lina. Ochita kafukufuku ku University of Louisiana State anapeza kuti kuyenda maola awiri ndi theka pa sabata kunatha kuchepetsa mafuta a m'mimba mwa mphindi imodzi m'miyezi yawo yonse. Asayansi amanena kuti kuyendayenda kumawoneka ngakhale kuchepetsa mafuta a m'mimba musanafike pochepa. Ofufuza a Wake Forest University adafufuza akazi okwana 45 ndipo amawapeza omwe adayenda pakati pa 30 ndi 55 mphindi zitatu pa sabata.
Zoona Kapena Zopeka: Mafuta a Belly ndi Oopsa kuposa Mafuta Ena
Mawu awa ndiwowona. Mafuta a belly ndi owopsa chifukwa cha malo ake. Mafuta a mimba, omwe nthawi zambiri amawatcha mafuta oyendayenda , amauzungulira ziwalo zanu ndipo amachititsa kuti mukhale ndi matenda a mtima. Kafukufuku wochokera ku National Institutes of Health ananena kuti amayi omwe ali ndi pakatikati omwe amayeza masentimita makumi awiri ndi awiri amafa mobwerezabwereza chifukwa cha matenda a mtima kusiyana ndi anzawo ochepa. Mukhoza kudziwa ngati mafuta anu m'mimba amakupangitsani chiopsezo cha matenda a mtima ndi matenda ena poyerekeza m'chiuno chanu kapena powerenga chiwerengero cha m'chiuno chanu .
Zoona Kapena Zowonongeka: Zochepa Zochepa Zakudya Zakudya Zakudya Zochepa Zochepa
Mawu awa ndi onse komanso zabodza. Ngati mumachepetsa mafuta mu zakudya zanu , mukhoza kuchepetsa chiwerengero cha makilogalamu omwe mumadya tsiku lililonse. Ngati mudya pang'ono , mutha kulemera. Koma, kudya zakudya za mafuta mopitirira malire kungakuthandizeninso kuti mukhale ndi pulogalamu yanu yolemetsa. Chinsinsi ndicho kusankha mafuta abwino , monga mtedza ndi azitona.
Kumbukirani kuti palibe mankhwala, mapuloteni kapena mankhwala omwe angakuthandizeni kuchepetsa thupi lanu. Njira yabwino yochepetsera mafuta a m'mimba ndi njira za chikhalidwe monga zakudya zabwino komanso zochita masewera olimbitsa thupi .
* Nkhaniyi inasinthidwa ndi Malia Frey, .com Weight Loss Expert
Zotsatira:
Zomwe Zimayambitsa Matenda. Kunenepa Kwambiri: Kuyeza Zanu ... / Chiuno Chakumapeto.
Fahey, Thomas D. et al. Ndibwino Kuti Mukhale ndi Moyo . Gulu lachisanu ndi chiwiri. Columbus, OH: Khamphani ya McGraw-Hill Publishing, 2007.
Katcher, Heather, et al. Zotsatira za Mvula Yonse Yowonjezera Mvula Yopatsa Madzi pa Matenda a Mtima Matenda Oopsya Amuna ndi Akazi Omwe Ali Ndi Matenda a Mavitamini. American Journal of Clinical Nutrition , January 2008; vol 87: pp 79-90.
National Institutes of Health. Malingaliro Amankhwala pa Kuzindikiritsa, Kuunika, ndi Kuchiza kwa Kunenepa Kwambiri ndi Kunenepa Kwambiri mwa Anthu Achikulire: Umboni Wa Umboni . 1998; NIH Publication No. 98-4083.
Wake Forest Baptist Medical Center. Kuchita Zofunika Kwambiri Pochepetsa Kukula kwa Maselo Achifuwa Amimba, Mawonetsero Ofufuza. 8 August 2006.