Kodi Zomanga Zachikondi Ndi Chiyani, Zimasungunuka Motani?

chikondi chimagwiriraLili ndi mayina osiyanasiyana odziwika. chikondi pilo, chikondi chogwirira, chikondi chogwirira Ngakhale mayina awo okongola, kwenikweni si mkhalidwe kukondedwa ndi kukhumbidwa.

chikondi chogwirira Ndi dzina lina la mafuta ochulukirapo omwe amatuluka mu thalauza m'chiuno. Zochita za m'mimba zingatheke kuti tichotse mafutawa am'deralo. Koma kungochita masewera olimbitsa thupi kusungunula zigwiriro za chikondi sizidzakhala zokwanira.

Kuti muchotse zotuluka izi, ndikofunikira kupanga zakudya, masewera olimbitsa thupi komanso kusintha kwa moyo. m'nkhani "momwe chikondi chimagwirira ntchito", "momwe chikondi chimasungunuka" mitu idzakambidwa.

Kodi Magwiridwe Achikondi Ndi Chiyani?

chikondi chimagwirira ndi malo a khungu omwe amatuluka kunja kuchokera mchiuno. Mukavala zovala zothina, zogwirira ntchito zachikondi zimawonekera kwambiri. Zimawonetsa kuchuluka kwamafuta ochulukirapo kuzungulira m'chiuno ndi pamimba.

Kodi Chimayambitsa Chikondi Chimagwira Chiyani?

chikondi chimagwiriraChifukwa ndi kudzikundikira mafuta.

Pamene ma calories ochuluka alowa m’thupi kapena ngati simuwotcha ma<em>calorie ochuluka monga momwe mumadyera, maselo amafuta amawunjikana. M’kupita kwa nthaŵi, maselo amafuta ameneŵa amawonekera pamene amaunjikana m’madera ena monga kuzungulira m’chiuno ndi m’chiuno.

Mafuta amatha kudziunjikira mbali iliyonse ya thupi, koma pali zinthu zina zomwe zimawonjezera mwayi wodzikundikira m'chiuno, m'chiuno ndi pamimba. chikondi chimagwiriraZinthu zomwe zimathandizira kupangidwa kwake ndi:

- Mahomoni, makamaka cortisol yochuluka

- Zaka (kuchuluka kwa mafuta m'mimba kumakhala kofala kwambiri mukakalamba)

- Kusachita masewera olimbitsa thupi

- Zakudya zokhala ndi mafuta, shuga komanso zakudya zama calorie ambiri

- kusowa tulo

Matenda osadziwika kapena osathandizidwa omwe amachepetsa kagayidwe kachakudya (hypothyroidism - kapena chithokomiro chosagwira ntchito - mwachitsanzo kupangitsa kuti zikhale zovuta kuwotcha zopatsa mphamvu zowonjezera).

Kodi Chikondi Chimalimbana ndi Ngozi?

chikondi chimagwirira Sizowopsa koma zingasonyeze zifukwa zomwe zimayambitsa matenda aakulu. Izi ndi:

- Kuthamanga kwa magazi (kuthamanga kwa magazi)

- Cholesterol wambiri

- Matenda a mtima

- Kulephera kugona ndi mavuto ena opuma

- stroke

- Type 2 shuga mellitus

- Cancermakamaka khansa ya m'matumbo ndi m'mawere

- Matenda a chiwindi

- Calcification

chikondi chimagwiriraKupewa khansa kungathandize kukonza thanzi labwino.

Momwe Mungasungunulire Zogwirizira Zachikondi?

Chotsani shuga pazakudya zanu

Zakudya zathanzi ndizofunikira poyesa kutaya mafuta ku gawo lililonse la thupi. zopangidwa kale, zakumwa za carbonatedShuga wowonjezera wopezeka muzakudya monga maswiti siwofanana ndi shuga wachilengedwe wopezeka muzakudya zopatsa thanzi monga zipatso.

Kuphatikiza pa kulumikizidwa ndi zovuta zingapo zaumoyo monga matenda amtima, metabolic syndrome ndi shuga, kudya shuga wambiri kumabweretsa mafuta ambiri m'thupi, makamaka m'mimba.

Komanso, zakudya zambiri zotsekemera zimakhala zodzaza ndi zopatsa mphamvu koma zimakhala ndi michere yochepa. Kuchepetsa zakudya ndi zakumwa zotsekemera chikondi chimagwirira Amathandiza kuchepetsa mafuta m'thupi, kuphatikizapo

Gwiritsani ntchito mafuta abwino

peyalamafuta a azitona, mtedza, mbewu ndi nsomba zamafuta Kugwiritsa ntchito mafuta athanzi monga kumathandizira kuchepetsa m'chiuno.

Mafuta athanzi amakuthandizani kuti mukhale okhuta komanso kudya ma calories ochepa tsiku lonse. Ngakhale kuti mafutawa ali ndi ma calorie ambiri, kuwagwiritsa ntchito pazakudya zanu pang’onopang’ono kungakuthandizeni kuonda ndiponso kuchepetsa thupi. musasungunuke zigwiriro za chikondikumakuthandizani.

Idyani zakudya zamafuta

Kudya zakudya zokhala ndi fiber zosungunuka musasungunuke zigwiriro za chikondiadzakuthandizani.

CHIKWANGWANI chosungunuka; nyemba, mtedza, oatzopezeka muzakudya monga masamba ndi zipatso. Zimakupangitsani kumva kukhuta kwa nthawi yayitali pochepetsa chimbudzi ndi kuchepetsa kumva njala.

kusuntha tsiku lonse

Kuchulukitsa ma calories omwe mumawotcha tsiku lonse ndi njira yabwino kwambiri yochotsera mafuta ochulukirapo amthupi.

Anthu ambiri amagwira ntchito pa desiki ndipo amakhala osagwira ntchito kwa maola ambiri. Maphunziro kukhala kwa nthawi yayitali zimasonyeza kuti si zabwino kwa thanzi kapena lumbar dera.

Pezani zifukwa zosunthira masana. Kupanga zizolowezi zosavuta monga kukwera masitepe m'malo mwa elevator, kuyankhula pa foni ndi phazi, ndikuyika chowerengera theka lililonse la ola kuyenda kungapangitse kusiyana kwakukulu pakuchepetsa thupi.

Tengani pedometer ndikutsata masitepe anu ndikuwona kuchuluka komwe mukuyenda tsiku lonse.

kuchepetsa nkhawa

Kupsinjika kumakhudzanso thanzi lamalingaliro ndi thupi, komanso kumabweretsa mafuta ochulukirapo am'mimba.

Izi zili choncho chifukwa kupsinjika maganizo kumayambitsa kupanga timadzi ta cortisol. Amatchedwanso "stress hormone," cortisol imapangidwa ndi adrenal glands poyankha zovuta.

Ngakhale izi ndi ntchito yanthawi zonse, kupsinjika kwakanthawi komanso kuchuluka kwa cortisol kumatha kuyambitsa zinthu zosafunikira monga nkhawa, mutu, kugaya chakudya komanso kunenepa.

Amadziwika kuti amachepetsa milingo ya cortisol kuti achepetse nkhawa komanso kupewa mafuta am'mimba maseŵera a yoga ve kusinkhasinkha Mutha kuchita ntchito ngati

kwezani zolemera

Kuchita mitundu yonse yazinthu zolimbitsa thupi, musasungunuke zigwiriro za chikondiKoma kukweza zitsulo kumathandiza kwambiri pankhaniyi.

kugona mokwanira

Mofanana ndi kupsinjika maganizo, kugona kosakwanira kumawonjezera kuchuluka kwa cortisol m'thupi, zomwe zimapangitsa kuti thupi likhale lolemera. Kafukufuku wasonyeza kuti anthu omwe ali ndi vuto la kugona amakhala ndi mafuta ambiri kuposa omwe amagona mokwanira.

Kusagona tulo kumalumikizidwanso ndi chiopsezo chowonjezeka cha matenda a shuga ndi kunenepa kwambiri. Kuti muchite izi, muyenera kugona maola 7-8 usiku.

Wonjezerani kudya mapuloteni

Kugwiritsa ntchito mapuloteni apamwamba muzakudya kumathandiza kuchepetsa mafuta ndikuwonda mwaumoyo. Mapuloteni amachepetsa chilakolako chofuna kudya.

Komanso, kafukufuku wasonyeza kuti zakudya zokhala ndi mapuloteni ambiri zimafanizidwa ndi zakudya zomwe zimakhala ndi mapuloteni ochepa. mafuta m'mimbazinakhala zothandiza kwambiri kuchepetsa

Mazira, nyemba, zinthu za m'nyanjamagwero apamwamba a protein, monga nkhuku ndi nyama, chikondi chimagwirira Amathandizira kuchepetsa mafuta ochulukirapo, kuphatikiza

Wonjezerani kumwa madzi

Kuthira madzi bwino m'thupi ndikofunikira kuti mukhale ndi thanzi labwino. Ngakhale madzi ndi madzi abwino kwambiri kumwa, anthu ambiri amakonda kumwa zakumwa zotsekemera monga zakumwa zamasewera, soda, tiyi ndi madzi akakhala ndi ludzu.

Ma calories ndi shuga zomwe zimapezeka muzakumwa zotsekemera zimatha kuyambitsa mafuta am'mimba. Kafukufuku wasonyeza kuti kumwa kwambiri zakumwa za shuga kumayenderana ndi kunenepa, makamaka m'mimba. M'malo mwa zakumwa zotsekemera, mukhoza kumwa madzi kapena tiyi wosatsekemera.

Idyani ma carbohydrate ovuta

Mukamadya zakudya zopatsa thanzi, zopatsa thanzi monga mbatata, nyemba, oats ndi mpunga wabulauni, mudzadzaza m'mimba mwanu mosavuta.

kuyambitsa njala ma carbohydrate oyeretsedwaMosiyana ndi ma carbohydrate, ma carbohydrate ovuta amakupangitsani kukhala wokhuta tsiku lonse ndikupangitsa kuti muchepetse kudya.

Izi zili choncho chifukwa ma carbohydrate ovuta amagayidwa pang'onopang'ono chifukwa chokhala ndi fiber yambiri.

Kafukufuku akuwonetsa kuti ma carbohydrate okhala ndi fiber amathandizira kuchepetsa thupi, zomwe zikutanthauza kusungunuka kwa zigwiriro za chikondizomwe zimapereka.

Yesani masewera olimbitsa thupi a HIIT

Maphunziro apamwamba kwambiri apakati (HIIT) ndi imodzi mwazochita zolimbitsa thupi kwambiri pakutaya mafuta amthupi. Zochita za HIIT zimaphatikizapo nthawi zazifupi zolimbitsa thupi kwambiri, zomwe zimatsatiridwa ndi nthawi yopuma.

Zochita zolimbitsa thupi zamtunduwu ndizofulumira, zogwira mtima, ndipo kafukufuku wambiri wasonyeza kuti angathandize kutaya mafuta m'thupi.

Zadziwikanso kuti HIIT imagwira ntchito motsutsana ndi mafuta am'mimba. Kafukufuku wa amayi 39 adapeza kuti kuchita HIIT muzochita zolimbitsa thupi kunali kothandiza kwambiri pochepetsa mafuta am'mimba kuposa mapulogalamu ena.

idyani mosamala

Kudya moganizira ndi mchitidwe womwe ungayambitse kuwongolera kadyedwe kake ndikuchepetsa ma calories.

Kudya mosamala kumaphatikizapo kulabadira za njala ndi kukhuta, kudya mosadodometsedwa, kudya pang'onopang'ono, komanso kumvetsetsa momwe chakudya chimakhudzira thanzi lanu.

Iyi ndi njira yabwino kwambiri yokhalira wathanzi mwakuthupi komanso m'maganizo, ndipo akuti ndi njira yabwino yochepetsera thupi.

kusiya mowa

Njira yosavuta yochepetsera zopatsa mphamvu ndikuchepetsa thupi ndikupewa zakumwa zoledzeretsa. Kumwa mowa kwambiri kumagwirizana ndi kunenepa kwambiri ndipo kumayambitsa kuchuluka kwa mafuta m'thupi, makamaka m'mimba.

Mowa umapangitsanso maselo a muubongo omwe amayendetsa chilakolako cha kudya, kumawonjezera njala, zomwe zimabweretsa kudya ma calories ambiri. Komanso, zakumwa zambiri zoledzeretsa zimakhala ndi ma calories ndipo zimakhala ndi shuga wowonjezera, zomwe zingayambitse kulemera.

Idyani zakudya zachilengedwe

Osasungunula zigwiriro za chikondiImodzi mwa njira zosavuta kudya zakudya zachilengedwe ndi kudya. Zakudya zachangu, zakudya zokazingaZakudya zokonzedwa, monga maswiti, zimakhala ndi zosakaniza zomwe sizothandiza pa thanzi.

Kafukufuku wasonyeza kuti anthu amene amadya kwambiri zakudya zokonzedwa bwino amakhala pa chiopsezo chachikulu cha kunenepa kwambiri, kuphatikizapo matenda aakulu monga shuga ndi matenda a mtima.

Kudya zakudya zachilengedwe ndi njira yabwino kwambiri yochepetsera m'chiuno mwanu. Zakudya zopatsa thanzi zimaphatikizapo masamba, zipatso, mtedza, mbewu, zomanga thupi zowonda ndi mbewu zonse.

Chifukwa;

kusungunula zigwiriro za chikondi Muyenera kuchita masewera olimbitsa thupi, kudya zakudya zochepa zosinthidwa, komanso kukhala ndi fiber yambiri tsiku lonse.