10 Kodi Ndiyenera Kuchita Chiyani Kuti Ndionde? Njira Zosavuta

Lingaliro loti ndikufuna kutaya ma kilos a 10 lingakhale nambala yomwe timadziika tokha cholinga chochotsa kulemera kwathu kwakukulu poyamba. Takhala ndi zolinga monga kuchepetsa ma kilos 10 pamwezi, kutaya ma kilogalamu 6 m’miyezi 10, ndi kutaya makilogalamu 1 m’chaka chimodzi.

Ngati ndinu m'modzi mwa omwe amafunsa kuti, "Nditani kuti ndichepetse kilogalamu 10?", Ndikufuna kunena izi poyamba. Ngati mukufuna kutaya 10 kilos mu nthawi yochepa, sizingatheke kukwaniritsa cholinga ichi. Mwachitsanzo; Simungathe kutaya makilogalamu 10 pamwezi. Ngakhale mutatero, mudzataya madzi, osati mafuta. Matupi athu ali ndi luso lodabwitsa poika zomwe amapereka. Mupezanso kulemera komwe munataya m'kanthawi kochepa. Pewani kudya zakudya zowopsa zomwe zimati zimataya ma kilogalamu 10 pa sabata kapena ma kilogalamu 10 m'masiku 10.

Thupi lanu limafuna nthawi kuti muchepetse mapaundi 10. Simungathe kuonda chonchi nthawi imodzi. Motalika bwanji? Mwezi umodzi, miyezi iwiri, miyezi isanu… Kuchuluka kwa kulemera komwe akatswiri a zakudya amalimbikitsa kutaya pa sabata kuti achepetse thupi ndi theka la kilo ku kilo imodzi. Poganizira kuti mumataya kilo imodzi pa sabata, mukhoza kutaya makilogalamu 2 mu nthawi ya masabata 5, ndiko kuti, miyezi iwiri ndi theka. 

Simufunikanso kutsatira zakudya zokhwima kwambiri zomwe zimakakamiza kuti muchepetse thupi. Ndi kusintha kwa thanzi muzakudya zanu, mutha kutaya ma kilogalamu 10 omwe muyenera kutaya popanda zovuta. Zimatheka Bwanji? Zoyenera kuchita kuti muchepetse 10 kilos? Nazi njira zochepetsera ma kilo 1o ndi zosintha zomwe mungasinthe pamoyo wanu…

10 Kodi Ndiyenera Kuchita Chiyani Kuti Ndionde?

• Idyani ma carbs ochepa, mapuloteni ambiri

Zakudya zotsika kwambiri za carb ndiyo njira yabwino kwambiri yochepetsera thupi. Ngakhale kuchuluka kwa ma carbohydrate omwe amadyedwa muzakudya zotere kumachepetsedwa, kudya kwamafuta kumawonjezeka. Kudya zomanga thupi kwambiri kufulumizitsa metabolism, amachepetsa chilakolako. Chepetsani kudya zakudya zopatsa mphamvu komanso shuga. Idyani masamba otsika kalori m'malo mwake. Komanso onjezerani kudya mazira, nyama yowonda ndi nsomba.

• Pewani zakudya zosinthidwa

Muyenera kudya zakudya zachilengedwe pamene mukuyesera kuchepetsa thupi. Pewani zakudya zomwe zakonzedwa kale. mapuloteni osavuta komanso masamba otsika kwambiri a carb Kudya kumapereka kumverera kodabwitsa kwa kukhuta. Choopsa chachikulu cha zakudya zosinthidwa ndikuti zimakupangitsani kumva njala m'kanthawi kochepa komanso zimakhala ndi ma calories ambiri.

• kuchepetsa kudya kwa calorie

Kuchepetsa kudya kwa calorie ndiye chinthu chofunikira kwambiri pakuchepetsa thupi. Ngati simukudya zopatsa mphamvu zochepa kuposa zomwe mumawononga, ndiye kuti simungathe kutaya mafuta. Nazi njira zosavuta zochepetsera ma calorie kuti muchepetse mapaundi 10 mwanjira yathanzi:

• Kuwerengera zopatsa mphamvu: Yesani ndi kulemba zakudya zomwe mumadya. Gwiritsani ntchito chida chowerengera ma calorie kuti muwone kuchuluka kwa ma calorie azakudya zomwe mumadya.

• Ingodyani pa chakudya chamadzulo: mu zokhwasula-khwasula zokhwasula-khwasula Chepetsani ndipo musadye chilichonse mukatha kudya.

• Dulani sauces: Osadya zokometsera zokhala ndi ma calorie ndi ma sauces.

• Kwezani masamba: Chepetsani zakudya zamafuta owuma ndikuwonjezera mafuta ndi ndiwo zamasamba zathanzi.

• Idyani ma protein ochepa: Idyani zakudya zomanga thupi zokhala ndi mafuta ochepa monga nkhuku ndi nsomba.

• Osamwa zopatsa mphamvu: zakumwa za carbonatedPochotsa zakumwa zopatsa mphamvu monga mowa, timadziti ta zipatso m'moyo wanu; Sankhani madzi, zakumwa zopanda calorie, tiyi kapena khofi.

• Kwezani zolemera ndikuchita masewera olimbitsa thupi a HITT

Chitani masewera olimbitsa thupiNdi imodzi mwa njira zabwino zowotcha mafuta ndikuchepetsa thupi. Maphunziro a kukana, monga kukweza zolemera, amakulolani kuti muchepetse kulemera kofanana ndi masewera olimbitsa thupi nthawi zonse. Zimathandizanso kumanga minofu. Kukweza zolemera kumathandizanso kuti kagayidwe kachakudya ndi kuchuluka kwa mahomoni, zomwe nthawi zambiri zimachepetsa kuchepa kwa thupi.

Maphunziro apamwamba kwambiri (HIIT) ndi njira yabwino kwambiri yochepetsera thupi. Kafukufuku akuwonetsa kuti mphindi 5-10 za HIIT zimatha kuchepetsa thupi kasanu kuposa kuchita masewera olimbitsa thupi pafupipafupi. Mutha kuchita HIIT katatu kapena kanayi pa sabata mutatha masewera olimbitsa thupi kapena ngati gawo la maphunziro okhazikika.

• Khalani otakataka kunja kwa masewera olimbitsa thupi

Kuti muwotche ma calories owonjezera ndikuchepetsa thupi, muyenera kuwonjezera zochita za tsiku ndi tsiku. M'malo mwake, momwe mumagwira ntchito pamasiku osachita masewera olimbitsa thupi ndi gawo lofunikira pakuchepetsa thupi. Mwachitsanzo, kusiyana pakati pa ntchito ya desiki ndi ntchito yamanja kumatha kufotokozedwa ndi ma calories 1.000 patsiku. Izi ndi zofanana ndi mphindi 90 mpaka 120 zolimbitsa thupi kwambiri.

Ntchito zosavuta monga kuyenda kapena kupalasa njinga, kukwera ndi kutsika masitepe, kuyenda panja, kuyimirira kwambiri kapena kuyeretsa m'nyumba kumakuthandizani kutentha ma calories ambiri.

• Kusala kudya kwapakatikati ndi njira yabwino kwambiri yochepetsera thupi

kusala kudya kwapakatikatindi njira ina yothandiza komanso yotsimikiziridwa yowotcha mafuta. Pali njira zina zopangira zakudya izi. Njira ya 16/8 ndi imodzi mwa izo. 8 hours zakudya Njirayi, yomwe imadziwikanso kuti; Zimafunika kudya zakudya zomwe zatchulidwa m'maola 8 ndikusala kudya kwa maola 16 otsalawo.

Njira ina ndi 5:2 zakudyandi Apa, potsatira njira yanthawi zonse yodyera kwa masiku asanu, kusala kudya kumachitika potenga ma calories 5-2 kwa masiku awiri.

• Pewani thupi kusunga madzi

Nawa nsonga zomwe zingakuthandizeni kuti muchepetse thupi, zomwe zimadziwika kuti edema, zomwe zimachitika chifukwa cha madzi ochuluka m'thupi, ndikuthandizani kuti muwoneke bwino komanso mopepuka;

• Gwiritsani ntchito dandelion extract: Dandelion Chowonjezera chotchedwa chotsitsa chimathandiza kuchepetsa edema m'thupi.

• Za khofi: Khofi ndi wathanzi tiyi kapena khofi ndiye gwero. Kafukufuku amasonyeza kuti caffeine ingathandize kuwotcha mafuta ambiri.

• Samalani ndi zakudya zomwe mumakhudzidwa nazo: Kudya zinthu zomwe mumamva nazo, monga gluten kapena lactose, zimayambitsa edema komanso kutupa. Pewani zakudya zomwe mukuganiza kuti zingakhale zovuta.

• Pezani wina wothandizira

Kulimbikitsa kumaliza ntchito; zimapanga 70% ya ntchito. Funsani mwamuna kapena mkazi wanu, anzanu, kapena achibale anu kuti akuthandizeni kukulimbikitsani. Mukhozanso kujowina magulu a zakudya m'magulu a anthu.

• Osafulumira

Kutaya ma kilos 10 sizinthu zomwe zidzachitike mwezi kapena sabata. Tsatirani ndondomeko ya zakudya zoyenera. Nthawi zambiri, kuchuluka kwa kuwonda kumawerengedwa kuti ndi kilo imodzi pa sabata. Kumbukirani; Kuonda kumabwereranso mwachangu...

• kupita kwa dietitian

M'dziko lathu, sikulinso kovuta kufikira katswiri wazakudya monga momwe zinalili kale, ndipo kuchuluka kwa omwe amapita kwa akatswiri azakudya ndikuchepetsa thupi ndikwambiri. Mudzafunika pulogalamu yazakudya komanso chithandizo chamankhwala cha akatswiri kuti muchepetse ma kilogalamu 10 kwamuyaya komanso mosatekeseka. wa dietitian mphamvu yolimbikitsaOsayiwalanso.

• Chotsani mufiriji

Kupambana kwa zakudya kumayesedwa ndi kudya zakudya zopatsa thanzi komanso zopatsa thanzi. Musanayambe kudya, konzani mndandanda wa zakudya kuti muwononge makilogalamu 10 ndikuwononga omwe ali kunja kwa mndandandawu kuchokera mufiriji. Lembani furiji yanu molingana ndi mndandandawu ndipo musapite kukagula pafupipafupi.

• Osadumpha chakudya

Chimodzi mwa zolakwika zazikulu pazakudya ndikudumpha kudya, mwina mwadala kapena mopanda nthawi. Pamenepa, pa chakudya chotsatira, thupi lidzafunika chakudya chochuluka kuti chikhale chosowa. Onetsetsani kuti mumadya chakudya chanu pa nthawi yake, ngakhale ngati chotupitsa. Mutha kuwonjezera zopatsa mphamvu zochepa komanso zopatsa thanzi pakati pazakudya.

• Tsatirani lamulo la chakudya cha piramidi

Ganizirani za pansi pa piramidi ngati m'mawa, pakati ngati chakudya chamasana, ndipo pamwamba ndi chakudya chamadzulo. Pali mfundo yosavuta yochepetsera thupi. Kudya molingana ndi piramidi iyi. Muyenera kudya kwambiri m'mawa, kuchepera masana komanso madzulo.

• Malangizo ochepa

Musamakokomeze kudya kwanu masamba ndi zipatso. Samalani kwambiri zipatso. Chifukwa ndi otsika ma calories, kudya zipatso zambiri kumatanthauza kukhala wodzaza ndi shuga. Chepetsani zipatso 2-3 pa tsiku.

Pewani zakudya zamagulu. Onetsetsani kuti muyang'ane zakudya zamagulu azakudya. Makamaka kuchuluka kwamafuta ndi shuga.

10 Kodi Kuonda Kumapanga Zosintha Zotani M'thupi?

kutaya 10 kilos Munadya ndi kuonda. Kapena ndinu m'modzi mwa omwe akufunafuna njira zochepetsera ma kilogalamu 10. Tiye tikambirane za kusintha kwamtundu wanji komwe kudzachitika m'thupi lanu kuti mukhale ndi thanzi mukataya ma kilogalamu 10 kuti akulimbikitseni. kutaya makilogalamu 10;

• Amachepetsa chiopsezo cha matenda a shuga

Munthu yemwe ali pakati pa 10 ndi 20 mapaundi onenepa amakhala ndi chiopsezo chowonjezereka cha matenda a shuga a mtundu wa 2 poyerekeza ndi omwe ali ndi thupi labwino. Pafupifupi 80 peresenti ya anthu onenepa kwambiri akuti ali pachiwopsezo chachikulu cha matenda a shuga. Kutaya mapaundi a 10 sikungochepetsa kuchuluka kwa shuga m'magazi, komanso kumawonjezera mphamvu ya thupi yoyendetsa mlingo wa insulini.

• Zopindulitsa pa thanzi la mtima

Kulemera kwambiri kumasokoneza mtima. Malinga ndi American Heart Association, kutaya mapaundi a 10 kumathandiza kupewa kuthamanga kwa magazi, komwe kuli kofunikira pa thanzi la mtima. Chifukwa pamene kuwonjezeka kwa kuthamanga kwa magazi kumachitika, kungayambitse matenda a atherosclerosis ndi matenda ena a mtima.

• amawongolera kugona

Mukataya mapaundi 10, mumagona bwino usiku, kotero kuti cortisol imatsika. Mukakhala onenepa kwambiri, mumakhala pachiwopsezo cha matenda obanika kutulo. Kutaya mapaundi 10 okha a kulemera kwa thupi kumakhala ndi zotsatira zabwino pa zizindikiro za kugona.

• Amachepetsa chiopsezo cha khansa

Kunenepa kwambiri kumayendera limodzi ndi mitundu ina ya khansa, monga ndulu, prostate, impso, colon, ndi bere. Malinga ndi lipoti la kafukufuku, amayi omwe amapeza mapaundi opitilira 18 atatha zaka 20 ali pachiwopsezo cha khansa ya m'mawere ya postmenopausal. Chifukwa chake, ngakhale kungotaya mapaundi 10 kumachepetsa chiopsezo kumlingo wina.

• Miyezo ya cholesterol imatsika kukhala yathanzi

Mukakhala onenepa kwambiri, cholesterol yanu yoyipa imakhala yokwera ndipo mlingo wanu wabwino wa kolesterolini umakhala wotsika. Izi zimakuyikani pachiwopsezo cha matenda ambiri. Koma mukataya mapaundi 10, cholesterol yanu yoyipa imatsika ndipo cholesterol yanu yabwino imakwera.

• amachepetsa nyamakazi

Chinthu chinanso chomwe chimachitika kwa thupi lanu mukataya mapaundi a 10 ndi kuchepetsa chiopsezo cha mavuto a mawondo ndi chiuno. Chifukwa kusungidwa kwamafuta ochulukirapo m'thupi kumapanga ndikutulutsa mankhwala oletsa kutupa. Kutaya mapaundi a 10 kumapindulitsa kwambiri mafupa, malinga ndi Arthritis Foundation.

• Zimapereka chisangalalo

Palibe chomwe chingalowe m'malo mwa chisangalalo chomwe mumapeza mukataya ma kilos 10 chifukwa chimakupatsani chilimbikitso, mphamvu komanso chidaliro kuti mupitilize. Pochita bwino ndi thupi lanu ndikudzisamalira mokwanira, mudzaphunzira kudzikonda ndikudzilemekeza nokha muzinthu zonse. Izi zimakhudza kwambiri thanzi lanu lamalingaliro.

Kufotokozera mwachidule;

"Kodi ndizovuta kutaya mapaundi 10?" Ngati mukuganiza, sizili zovuta kwambiri pamene njira zoyenera zimagwiritsidwa ntchito. M'malo motaya mapaundi 10 mwachangu, tsatirani pulogalamu yomwe imafalikira pakapita nthawi. Kutaya ma kilogalamu 10 popanda zakudya kumakulitsa njira yanu. Chifukwa chake, jambulani njira yanu pophatikiza pulogalamu yazakudya ndi masewera olimbitsa thupi.

Gwero: 1, 2