Njira 100 Zowotcha Ma calories 40

Pali njira yosavuta yochepetsera thupi. Kuchepetsa ma calories kuposa momwe mumatengera. Mutha kuwotcha ma calories owonjezera mwa kudya komanso kuchita masewera olimbitsa thupi. Kukhala wokangalika masana kudzakhalanso kothandiza pakuwotcha ma calories.

Pansipa pali njira zowotcha ma calories 100 munthawi yochepa komanso ndi ntchito zosavuta. Pogwiritsa ntchito chimodzi kapena zingapo mwazinthuzi kuwonjezera pa zakudya, mutha kugwiritsa ntchito ma calories owonjezera popanda vuto.

1. Kuchita masewera olimbitsa thupi 10 mumphindi 150.
2. Kusewera badminton kwa mphindi 20.
3. Kuyenda pang'onopang'ono (monga kuyenda chiweto) kwa mphindi 25.
4. Kuthamanga kwa mphindi 10.
5. Kuphika kwa mphindi 40.
6. Kuvina nyimbo zofulumira kwa mphindi 30.
7. Kupsompsona kwa mphindi 40.
8. Kwerani mmwamba ndi pansi masitepe 9.
9. Chitani kutambasula kwa mphindi 10.
10. Kusewera mini gofu kwa mphindi 30.
11. Tembenuzani mozungulira kwa mphindi 10.
12. Kusewera pa game console kwa mphindi 40.
13. Pukuta zenera kwa mphindi 30.
14. Kuwerenga kwa ola limodzi.
15. Mphindi 20 kuyenda.
16. Tikitisa kwa mphindi 20.
17. Kukweza zolemera kwa mphindi 10.
18. kusambira kwa mphindi 15.
19. Kugwira ntchito pa kompyuta kwa mphindi 50.
20. Kulankhula pa foni kwa mphindi 60. (Yendani uku mukuyankhula)
21. Kukankhira stroller kwa mphindi 30.
22. Tengani masitepe 2000.
23. Kukwera phiri wapansi kwa mphindi 15.
24. Siyani kwa mphindi 45.
25. Tsache kwa mphindi 30.
26. Lumpha chingwe kwa mphindi 10.
27. Kuyimba kwa mphindi 60.
28. Kuyendetsa kwa mphindi 50.
29. Kudula nkhuni kwa mphindi zisanu.
30. Kupanga chikondi kwa mphindi 60.
31. Kuyimba piyano kwa mphindi 35.
32. Kutsuka galimoto kwa mphindi 30.
33. Kutumiza ma sms kwa ola limodzi.
34. Kuseka kwa mphindi 30.
35. Kuthera mphindi 10 mu sauna.
36. Kugula kwa mphindi 40.
37. Kusewera tennis kwa mphindi 15.
38. Kuyenda panjinga kwa mphindi 15.
39. Kuchita yoga kwa mphindi 25.
40. Kuwulutsa kite kwa mphindi 20.

Ndi Kusuntha Kuti Kumawotcha Ma calories Angati?

Kuchita masewera olimbitsa thupi, njira zofulumira zowotcha ma caloriesndi mmodzi wa iwo. Pansipa pali tebulo losonyeza kuchuluka kwa ma calories mitundu ina ya masewera olimbitsa thupi imawotchedwa potengera kulemera kwa munthu;

Njira Zina Zowotcha Ma calories Atsiku ndi Tsiku

kutenga vitamini D

mu British Journal of Nutrition mu kafukufuku wochitidwa Kuperewera kwa Vitamini D akazi olemera pang'onopang'ono iwo anapereka. Malinga ndi kafukufuku, kufunika kwa vitamini D tsiku lililonse kumasiyanasiyana munthu ndi munthu. Kudya 1000-4000 IU (25-100 mcg) ya vitamini D kudzakonza kuperewera.

za khofi

Kafukufuku wasonyeza kuti stimulant mankhwala opezeka khofi tiyi kapena khofiadapeza kuti adawonjezera kuchuluka kwa kalori yoyaka.

kugona kwambiri

Kugona kosakwana maola anayi kwa nthawi yayitali kumachepetsa kagayidwe kachakudya. Akatswiri amalangiza kugona pakati pa zisanu ndi ziwiri ndi zisanu ndi zinayi. Komanso kusowa tulo Anthu omwe ali ndi mavuto amatha kunenepa pakapita nthawi. Kugona koipa kumapangitsa anthu kusankha zakudya zopanda thanzi. Kafukufuku wina anasonyezanso kuti anthu amene ali ndi vuto la kusowa tulo ankasamuka.

Musasiye ntchito zapakhomo ku makina

Tsukani mbale zanu m'manja ndikuphika chakudya chanu chamadzulo. Kupatula izi, mutha kuwotcha zopatsa mphamvu zambiri pogwira ntchito zapakhomo za tsiku ndi tsiku monga kusita, kupukuta, kupukuta fumbi. Yesetsani kukhala wokangalika mukugwira ntchito zapakhomo.

yendani mwachangu

Kuyenda mwachangu kumawotcha zopatsa mphamvu kuposa kuyenda ndi masitepe abwinobwino.

kuseka

Mukaseka kwa mphindi 10 mpaka 15 patsiku, mumawotcha ma calories 50 owonjezera.

Idyani chakudya cham'mawa

Mumawonetsa thupi lanu ku ubongo kuti mulibe njala kotero imayamba kuwotcha mafuta. Kuyambira tsiku ndi chakudya cham'mawa chokhala ndi mapuloteni ambiri kumapereka mwayi m'njira iyi. Zatsimikiziridwa kuti omwe amadumpha chakudya cham'mawa amadya zakudya zopatsa mphamvu zambiri pazakudya zina komanso amakonda zakudya zopanda thanzi.

khalani ndi nthawi nokha

Gwiritsani ntchito mphindi zisanu zomaliza za ola lililonse (khazikitsani chowerengera cha foni) mukuyenda mmwamba ndi pansi.

Sankhani zakudya zoyenera

Zakudya zokhala ndi ma carb ochepa, zokhala ndi ulusi wambiri zimatenga nthawi yayitali kuti zigayidwe kuposa zakudya zina ndipo zimakupangitsani kumva kuti ndinu okhuta. Izi zimachepetsa kuthekera kwa zokhwasula-khwasula.

kukhala wamantha

Malinga ndi kafukufuku amene anachitika ku chipatala cha Mayo, anthu amene sangaime angathe kuotcha ma calories 350 tsiku lililonse kuposa munthu amene amakhala chete. Yendetsani mapazi anu pang'ono mutakhala, kapena sunthani mosalekeza kuchokera kwina kupita kwina pampando wanu.

Osadya usiku kwambiri

Kudya usiku kwambiri kungayambitse kudumpha chakudya cham'mawa, chomwe chingasokoneze kugona komanso kuchepetsa kagayidwe kachakudya.

konzani kaimidwe kanu

Kukhala ndi thanzi labwino sikumangopangitsa kuti ukhale wamtali komanso wowonda, kumalimbitsanso minofu ya m'mimba.

kwa madzi ochulukirapo

Anthu omwe matupi awo akusowa madzi m'thupi amakhala ndi kagayidwe kake kakang'ono. Kumwa madzi tsiku lonse kunapangitsa kuti kuchuluka kwa kagayidwe kachakudya kuchuluke ndi pafupifupi 30 peresenti mu kafukufuku waku Germany. Muyenera kumwa madzi osachepera magalasi asanu ndi atatu patsiku.

samalani ndi shuga

Shuga amapangitsa thupi kutulutsa insulini, yomwe imatumiza shuga kupita ku maselo kuti igwiritsidwe ntchito ngati mphamvu ndikusungidwa ngati mafuta.

kutafuna chingamu

Kutafuna chingamu kumachepetsa chilakolako chofuna kulawa kapena kudya, makamaka pophika. 

Lankhulani pa foni wapansi

Poyimba foni, musakhale chete, yendani ndikulankhula nthawi yomweyo.

Mvetserani nyimbo zabwino kwambiri

Kusunga nyimbo mukamamvetsera nyimbo zachisangalalo kumawonjezera kuchuluka kwa calorie yanu, makamaka poyenda kapena kukwera masitepe.

dziphikireni chakudya chanu

Kuphika chakudya chanu kuli ndi thanzi labwino ndipo kumakupatsani mwayi woyima motalika.

Nyamulani zokhwasula-khwasula za thanzi

Sungani mtedza, mipiringidzo ya calorie yochepa kapena chidutswa cha chipatso ndi inu nthawi zonse. Zakudya zopatsa thanzi zimakulepheretsani kutembenukira ku zakudya zopanda thanzi mukakhala ndi njala pakati pa chakudya.

Khazikani mtima pansi

Kusokonezeka maganizo kumayambitsa thupi kutulutsa timadzi ta cortisol, zomwe zimapangitsa kuti ma calories ambiri azisungidwa monga mafuta, makamaka pamimba.

penyani kanema wawayilesi pang'ono

M’kufufuza kwina, achikulire amene amadula nthaŵi ya kuonerera wailesi yakanema pakati (pogwiritsira ntchito makina otsekera pakompyuta) amangodya zopatsa mphamvu zochepera 119 patsiku, osapanga masinthidwe alionse m’zakudya zawo.

kwezani mmwamba 

Nyamukani pa zala zanu ndiyeno bwererani pansi. Mutha kuchita izi zosavuta ma pilates kusuntha kulikonse.

Imwani tiyi wobiriwira tsiku lililonse

Malinga ndi kafukufuku wochitidwa tiyi wobiriwiraKuphatikiza pa caffeine, imakhala ndi catechin polyphenols, yomwe ndi mankhwala a zomera omwe amatha kufulumizitsa kagayidwe kake.

Gwiritsani ntchito zonunkhira muzakudya

Kafukufuku wina akuwonetsa kuti zakudya zokometsera zimatha kufulumizitsa kwakanthawi kagayidwe kake. Tsabola wofiira ndi chitsanzo chabwino cha izi.

kudya nsomba

Mu kafukufuku wina Salimoni Omwe amadya ng'ombeyo adataya kulemera kwambiri kuposa omwe adadya ng'ombeyo, ngakhale kuti zopatsa mphamvu zomwe amadya zinali zofanana.

Idyani chipatsocho ndi peel

Masamba a zipatso ndi ndiwo zamasamba Thupi limafunikira mphamvu zambiri kuti liphwanye zakudya zokhala ndi fiber monga

gwiritsani ntchito kokonati

Amene amalowetsa mafuta ndi mafuta, monga mafuta a nyama ndi mafuta a mpendadzuwa, ndi omwe ali ndi mafuta apakati, monga mafuta a kokonati, amataya mafuta ambiri.

Kwa tiyi wa oolong

Maphunziro ena tiyi oolong Zikuwonetsa kuti kumwa kumatha kukulitsa kagayidwe kachakudya mpaka 10 peresenti.

gwedezani manja anu

Malinga ndi akatswiri, mbali zambiri za thupi lanu zomwe mumagwiritsa ntchito nthawi imodzi, ma calories amawotcha kwambiri.

Musaiwale za mkaka

Ofufuza akuganiza kuti mkaka wopanda mafuta ambiri umalepheretsa kusungidwa kwa mafuta.