Kutaya Mafuta a Mimba - Kusungunuka kwa Mimba

Kutaya mafuta m'mimba ndi chimodzi mwa zolinga za anthu ambiri. Chifukwa chake, "motani kusungunula m'mimba kwakanthawi?" funso limabuka. 

Anthu masiku ano ali otanganidwa kwambiri. Iye sangakhoze kuyimitsa mutu wake pothamanga mozungulira. Monga mukudziwira, sitiri abwino kwambiri ndi masewera olimbitsa thupi. Timakondanso zakudya zopanda mafuta, zakudya zamafuta ...

Chifukwa chiyani ndikunena izi? Chifukwa zinthu zonsezi zimaphatikizana ndikuwonjezera kulemera pakapita nthawi. Kulemera kwakukulu kumaunjikana m’dera la mimba. 

Kumbali ya mimba ya thupi ndi kumene mafuta ambiri amasungidwa. Dziwani kuti izi ndizovuta kwambiri. Ndani akufuna kuti mimba ituluke muzovala zawo? 

Tinene kuti ndife munthu amene sitisamala za maonekedwe komanso mimba yathu yaikulu simativutitsa? Nanga bwanji thanzi lathu? Mafuta a m'mimba amawononga kwambiri thanzi lathu. Chifukwa chakuti mafuta ochuluka m’derali amabweretsa matenda aakulu. Mwachitsanzo; matenda a chiwindi, matenda a shuga komanso kuthamanga kwa magazi…

Kuti musungunuke mimba, muyenera kumvetsera zomwe mumadya. Muyenera kuchita masewera olimbitsa thupi tsiku lililonse. Ndiye "ndingachitenso chiyani china?" Ngati mukudabwa, ndikuganiza kuti muwerenga nkhani yathu ndi chidwi. M'nkhaniyi, ndikhudza zonse zomwe muyenera kudziwa za izo, kuchokera ku zakudya zomwe zimasungunula mafuta a m'mimba mpaka kusungunuka kwa mimba.

Mwa kusamala zomwe mumadya komanso kuchita masewera olimbitsa thupi tsiku ndi tsiku, mutha kusungunula mimba yanu. Mutha kupeza tsatanetsatane wa nkhaniyi m'nkhani yathu.

N'chiyani Chimayambitsa Mimba?

Kuti musungunuke mafuta am'mimba, choyamba muyenera kudziwa chifukwa chake pali mafuta m'derali. Kudziwa chifukwa chake kudzakuthandizani kupeza njira yothetsera vutoli. Titha kulemba zomwe zimayambitsa mafuta m'mimba motere;

Kusintha kwa Hormonal: Mahomoni amagwira ntchito yofunika kwambiri pozindikira kugawa kwamafuta m'thupi. Kusalinganika kwa mahomoni komwe kungachitike, kumawonjezera njala, kumachepetsa kagayidwe kachakudya ndikuyambitsa kupsinjika, zomwe zimapangitsa kupanga mafuta m'mimba.

Majini: Ngati munthu ali ndi kunenepa kwambiri m'majini ake, amatha kudziunjikira mafuta m'mimba.

Kupsinjika: Kupanikizika kumabweretsa kuchuluka kwa cortisol. Chifukwa chake, kudya zakudya kumawonjezeka ndipo mimba imayamba kuthira mafuta.

Kusowa tulo: Kusowa tuloAmachulukitsa kupanga kwa mahomoni opsinjika m'thupi. Izi zimabweretsa kulemera kwathunthu.

Zakudya ndi zakumwa zotsekemera: Izi zimakhala ndi zowonjezera zowonjezera, zotetezera ndi mitundu yopangira yomwe ingayambitse mafuta m'mimba.

Mowa: Mowa umagawika kukhala shuga m’thupi. Shuga wochuluka amasanduka mafuta. Shuga wochuluka kuchokera ku mowa umayambitsa kutupa ndipo, motero, kunenepa kwambiri m'mimba.

Mafuta a Trans: Mafuta a Transndi mafuta opanda thanzi omwe amapezeka muzakudya zokonzedwa ndi zokazinga. Zimakhudza kwambiri kuchuluka kwa mafuta m'thupi.

Zosachita: Kusagwira ntchito kumapangitsanso mafuta m'mimba. Moyo wongokhala ndiye chifukwa chachikulu cha kuchuluka kwa kunenepa kwambiri padziko lonse lapansi. 

Zakudya zochepa zama protein: Kudya mapuloteni ochepa kumapangitsa kuti zikhale zovuta kuwotcha mafuta am'mimba. Kudya mapuloteni ochepa kumayambitsa kupsinjika, kutupa, kuchuluka kwa kawopsedwe komanso kuchepa kwa metabolism.

Kusiya kusamba: Azimayi omwe akuyamba kusamba amakumana ndi kusintha kwa mahomoni. Panthawi imeneyi, mafuta a m'mimba mwa amayi amayamba chifukwa cha kupsinjika maganizo chifukwa cha kuchuluka kwa cortisol.

Zakudya zochepa za fiber: Kudya ulusi wocheperako kumabweretsa kunenepa, makamaka m'mimba. Fiber imawonjezera kukhuta. Zimalepheretsa kudzikundikira kwamafuta am'mimba popereka chimbudzi m'matumbo.

Zoyenera kuchita kuti mafuta am'mimba asungunuke?

Mafuta a m'mimba amakhala mkati mwa m'mimba ndipo amazungulira ziwalo zamkati. Ngati mimba yanu ikutuluka ndipo chiuno chanu chili chachikulu, tinganene kuti m'mimba muli mafuta.

Mafutawa akachuluka, m'pamenenso amakhala ndi chiopsezo chachikulu chokhala ndi matenda. Tsopano "choyenera kuchita kuti asungunuke mafuta am'mimba?" Tiyeni tiyang'ane yankho.

zakudya zochepa zama carb

• Zakudya zotsika kwambiri za carb ndi imodzi mwa njira zothandiza kwambiri zochotsera mafuta am'mimba. Kafukufuku wambiri wasonyeza kuti zakudya zochepa za carb zimakhala zopambana kwambiri pakutaya mafuta a m'mimba kusiyana ndi zakudya zopanda mafuta.
• Pakati pazakudya zotsika kwambiri, zakudya za ketogenic ndizothandiza kwambiri pakutaya mafuta am'mimba.
• zakudya za ketogenicamachepetsa kwambiri chakudya. Izi zimakuyikani mumkhalidwe wachilengedwe wa kagayidwe kachakudya wotchedwa ketosis.

masewera olimbitsa thupi

• Kuchita masewera olimbitsa thupi pafupipafupi ndi njira yabwino yochepetsera mafuta am'mimba. Nthawi zambiri cardio- Zochita zolimbitsa thupi zotere, zomwe zimadziwika kuti
• Kafukufuku wambiri wasonyeza kuti kuchita masewera olimbitsa thupi aerobic kungathandize kutaya mafuta am'mimba ngakhale osadya. 
• Kuchita masewera olimbitsa thupi nthawi zonse komanso kudya zakudya zopatsa thanzi ndikothandiza kwambiri pakutaya mafuta am'mimba kuposa kuchita masewera olimbitsa thupi kapena kudya nokha.

Zakudya za fiber

• Ulusi umathandizira kusungunula m'mimba pochotsa chilakolako. Mwachitsanzo, kafukufuku akuwonetsa kuti mafuta amfupi afupiafupi amathandizira kukweza kuchuluka kwa cholecystokinin, mahomoni akudzaza monga GLP-1 ndi PYY.
• Fiber ndiyenso mahomoni anjala. ghrelin amachepetsa mlingo wa mahomoni. Mbeu za fulakesi, mbatata, nyemba ndi mbewu ndi zina mwazakudya zabwino kwambiri za fiber.

kudya mapuloteni

• Mapuloteni ndiye gwero lofunikira kwambiri pakutaya mafuta. Kudya zomanga thupi zambiri kumakhutitsa njala mwa kuwonjezera kuchuluka kwa mahomoni a satiety GLP-1, PYY, ndi cholecystokinin. Amachepetsa mlingo wa hormone yanjala ghrelin.
• Kafukufuku wasonyeza kuti mapuloteni imathandizira metabolism ndipo izo zikutanthauza kuwonda ndi Zawonetsa kuti zimabweretsa kusungunuka m'mimba. 
• Kuti muwonjezere kuchuluka kwa mapuloteni, idyani gwero la mapuloteni pazakudya zilizonse. Nyama, nsomba, mazira, mkaka, nyemba ndi whey ndi zakudya zomwe zili ndi mapuloteni ambiri.

kuchepetsa shuga

• Shuga ndi wopanda thanzi. Ili ndi zopatsa mphamvu zambiri ndipo ilibe michere yowonjezera. Kudya kwambiri kumabweretsa kunenepa.  
• Shuga imakhala ndi pafupifupi 50% fructose. Zochuluka za fructose zimasinthidwa kukhala mafuta ndi chiwindi.
• Izi zimabweretsa kuwonjezeka kwa mafuta m'mimba. Chifukwa chake, kudya shuga wocheperako ndi fructose ndi njira yabwino yochepetsera mafuta am'mimba. 
• Kudya shuga, masamba atsopano, zipatso, nyama zowonda ndi nsomba Mukhoza kuchepetsa mwa kudya zakudya zachilengedwe monga

kusiya mowa

• Kumwa mowa kwambiri kumawononga thanzi komanso m'chiuno. 
• Kafukufuku wambiri wasonyeza kuti kumwa mowa kwambiri kumapangitsa kuti mafuta azisungidwa ngati mafuta am'mimba. 
• Ngati mukufuna kutaya mafuta am'mimba mwachangu momwe mungathere, chepetsani mowa kapena musiye kwathunthu.

pewani mafuta a trans

• Mafuta a Trans ndi opanda thanzi. Ndi mtundu wamafuta opangira opangidwa popopera haidrojeni mumafuta amasamba. Mafuta a Trans Sichiwonongeka msanga ndipo chimakhala ndi nthawi yayitali.
• Ichi ndichifukwa chake amawonjezedwa ku zinthu zowotcha komanso zakudya zosinthidwa monga tchipisi ta mbatata. 
• Kafukufuku wasonyeza kuti mafuta a trans amawonjezera mafuta am'mimba ndipo angayambitse mavuto ambiri azaumoyo.
• Popewa izi, tetezani thanzi lanu ndikuchotsa mimba yanu.

Muzigona mokwanira komanso mwaulemu

• Kugona bwino ndi kopindulitsa kwambiri pa thanzi lonse. Kafukufuku wasonyeza kuti kusowa tulo kumawonjezera chiopsezo cha kudzikundikira mafuta m'ziwalo zamkati.
• M'malo mwake, kugona mokwanira komanso kwabwino kumathandiza kusungunula mafuta am'mimba.

Pezani kupsinjika maganizo

• stress ndi nkhawandi mavuto omwe amakhudza anthu ambiri. Imatha kulimbikitsa ma adrenal glands kuti atulutse timadzi tambiri timene timayambitsa nkhawa, cortisol.
• Kafukufuku wasonyeza kuti cortisol yowonjezera ikhoza kuwonjezera kusungirako mafuta m'mimba. Kuonjezera apo, kupsinjika maganizo kosalekeza kungayambitse kudya mopambanitsa, kupangitsa mkhalidwewo kuipiraipira.

Gwiritsani ntchito ma probiotics

• ma probioticsndi mabakiteriya amoyo omwe amapindulitsa m'matumbo ndi m'mimba. Izi zimapezeka muzakudya monga yogati, kefir, ndi sauerkraut. 
• Kafukufuku wina amanena kuti ma probiotics ena amalimbikitsa kuchepetsa thupi komanso kuchepetsa mafuta a visceral.
• Kuphatikiza apo, imathandizira kukweza ANGPTL4, mapuloteni omwe angathandize kuchepetsa kusungirako mafuta.
• Kafukufuku wasonyeza kuti mabakiteriya ena a probiotic ochokera ku banja la "Lactobacillus" monga "Lactobacillus fermentum", "Lactobacillus amylovorus" makamaka "Lactobacillus gasseri" angathandize ndi mafuta a m'mimba.

Kusala kudya kwapakatikati

• Kusala kudya kwakanthawi ndi njira yabwino yochepetsera thupi. Ndi mtundu wa zakudya zomwe zimaphatikizapo kuzungulira pakati pa nthawi ya kudya ndi kusala kudya.
• Mosiyana ndi zakudya, kusala kudya kwapakatikati sikumaletsa zakudya zilizonse. Zimakhudza nthawi yomwe muyenera kuzidya. Potsatira njira yodyera yapakatikati, nthawi zambiri mumadya pang'ono komanso mumadya zopatsa mphamvu zochepa.
• Kafukufuku akuwonetsa kuti kusala kudya kwapakatikati ndi kothandiza kwambiri pakuchepetsa mafuta am'mimba.

kwa madzi ambiri

• Kumwa madzi ndi chizoloŵezi chofunika kwambiri kuti thupi lathu lizichita ntchito zake zonse.
• Kumwa madzi kumayeretsa thupi. Zimathandiza kusungunula mafuta a m'mimba pochotsa poizoni m'thupi.
• kumwa madzi ambiri Kodi mukudziwa kuti imatha kukulitsa chilakolako? 
• Mukhoza kuyesa. Ngakhale kumwa kapu yamadzi mukakhala ndi njala. Mukadikirira kwakanthawi, mudzazindikira kuti njala yanu yatha. 
• Mukataya chilakolako chanu, mudzadya pang'ono. 
• Mukadya pang'ono, ma calories anu a tsiku ndi tsiku adzachepa. 
• M'kupita kwa nthawi, mudzawonda ndipo mafuta am'mimba amayamba kusungunuka. Musaiwale kumwa makapu 6-8 a madzi patsiku.

Zakudya Zomwe Zimasungunula Mafuta a M'mimba

Mukufuna kusungunula mafuta m'mimba. Ndiye mudzadya chiyani? Zakudya zina zimagwira ntchito makamaka pamimba ndipo zimasungunuka. Tsopano tiyeni tiwone zakudya zomwe zimasungunula mafuta am'mimba.

chitumbuwa

• Mu kafukufuku yemwe adachitika ku University of Michigan, tcheri Kudya kwapezeka kuti kumachepetsa bwino zizindikiro za metabolic syndrome ndi matenda amtima. 
• Zimawonjezera chiwopsezo chosungira mafuta am'mimba, komanso metabolic syndrome, shuga, komanso matenda amtima.
• Cherry amathandizira kuchepetsa cholesterol m'thupi. Choncho, zimapereka kuchepa kwakukulu kwa mafuta a thupi.

Elma

• Elma, kumva kukhuta beta-caroteneLili ndi phytosterols, flavonoids ndi fiber. Izi zimalepheretsa kudya kwambiri.
• Pectin, mankhwala achilengedwe a maapulo, amathandizira kuchepetsa thupi. 
• Zipatso za pectin zimafuna kutafuna kwambiri. Pectin ikasungunuka m'mimba, imapanga chinthu chonga gel chomwe chimatsekereza mafuta ndi cholesterol yazakudya.

peyala

• Gwero lalikulu lamafuta athanzi monga mafuta a polyunsaturated ndi monounsaturated, mapeyala amathandizira kutaya mafuta am'mimba posachedwa.
• Kuchuluka kwa fiber mu chipatsochi kumalepheretsanso kudya kwambiri.

tomato

• tomato Lili ndi mankhwala otchedwa "9-oxo-ODA" omwe amathandiza kuchepetsa lipids m'magazi ndi kulamulira mafuta a m'mimba.
• A wamphamvu antioxidant mu masamba. lichopeneAmachepetsa cholesterol, amalimbana ndi khansa komanso amachepetsa makwinya.
• Kuti muwotche mafuta am'mimba bwino, sungani tomato patebulo lanu yaiwisi komanso yophika.

Mkhaka

• MkhakaNdi chakudya chochepa kwambiri cha calorie komanso chotsitsimula.
• Kudya nkhaka tsiku lililonse kumathandiza kufulumizitsa njira yochepetsera thupi ndikuchotsa poizoni woopsa wotulutsidwa ndi dongosolo la m'mimba m'thupi.
• Chifukwa chake, mafuta am'mimba amawotchedwa mwachangu.

Selari

• Dzazani mbale yanu ndi masamba obiriwira ngati udzu winawake kuti muchotse mafuta am'mimba. 
• Selari lili ndi kuchuluka kwa fiber. Ndi otsika kwambiri mu zopatsa mphamvu ndipo imathandizira kuwonda. Lili ndi vitamini C wambiri komanso calcium.
• Imwani theka la galasi la madzi a celery musanadye chakudya chamasana kapena chakudya chamadzulo kuti muyeretse thupi lanu lonse. Mukhozanso kugwiritsa ntchito mu saladi kapena soups.

nyemba

• Kudya nyemba zamitundu yosiyanasiyana nthawi zonse ndikopindulitsa kwambiri pakutaya mafuta am'mimba. 
• Komanso bwino kumathandiza kukhala minofu ndi kusintha m`mimba dongosolo. 
• Nyemba zimaletsanso kudya mopambanitsa posunga m’mimba kwa nthawi yaitali.
• Nyemba ndi gwero la ulusi wosungunuka. Ulusi umenewu umalimbana makamaka ndi mafuta a m'mimba. Zimathandizira kuchepetsa mafuta ochulukirapo. Kulemera kwakukulu komwe kumasungidwa m'mimba kumachotsedwa m'thupi.

vembe

• Watermelon ndi imodzi mwazakudya zabwino kwambiri zosungunula mafuta am'mimba. Ili ndi zopatsa mphamvu zochepa ndipo imakhala ndi madzi 91%.
• Ngati mumadya chivwende pa chakudya chamadzulo, mudzakhala okhuta osapeza zopatsa mphamvu zambiri. Kuphatikiza apo, zimakupangitsani kumva kuti ndinu odzaza kwa nthawi yayitali.
• Ndi zinthu izi, zimathandizira kuonda komanso kusungunula mafuta am'mimba.

Amondi

• AmondiMuli mafuta ambiri athanzi. Mafuta a monounsaturated ndi polyunsaturated. Onse amapereka kulimba. Zimatetezanso ku matenda a mtima.
• Kuchuluka kwa magnesium ndi gawo lofunikira pakumanga minofu. 
• Kupanga minofu yambiri kumathandiza kuwotcha mafuta am'mimba mwachangu.

chinanazi

• chinanaziNdi imodzi mwazakudya zothandiza kwambiri pakutaya mafuta am'mimba. 
• Chipatso chotenthachi chimakhala ndi enzyme yotchedwa bromelain, yomwe ili ndi mphamvu zoletsa kutupa. 
• Enzyme imeneyi imathandiza kuti puloteni yomwe imapangitsa kuti mimba ikhale yosalala.

Kodi Kuyenda Kumasungunula Mimba?

Kukhala wathanzi, chitani masewera olimbitsa thupi nthawi zonse ndikofunikira. Izi zili choncho chifukwa kuchita masewera olimbitsa thupi kumachepetsa chiopsezo chokhala ndi matenda monga matenda a mtima, shuga, ndi khansa.

Kuchita masewera olimbitsa thupi sikumangokuthandizani kuti mukhale ndi moyo wautali komanso wathanzi, komanso kukuthandizani kuti muchepetse thupi.

Kuyenda ndi njira yabwino yochitira masewera olimbitsa thupi yomwe mutha kuchita nthawi iliyonse, kulikonse, pachiwopsezo chochepa komanso kupezeka kwa anthu ambiri. Ndiye kuyenda kumasungunula mimba?

Kuyenda kumawotcha zopatsa mphamvu

• Kuchita masewera olimbitsa thupi poyenda kumathandiza kuwotcha ma calories owonjezera. Chifukwa chake, mafuta am'mimba amasungunuka.

Amapereka chitetezo cha minofu

• Pamene anthu amachepetsa kudya kwa calorie ndi kuchepa thupi, amataya minofu komanso mafuta a thupi.
• Kuchita masewera olimbitsa thupi, monga kuyenda, kumathandiza kuthana ndi izi mwa kusunga minofu yowonda pamene mukuchepa thupi. 
• Pamodzi ndi kuwonda, kusungidwa kwa minofu kumathandizira kagayidwe ndipo kumapangitsa kuti kusungunuke mafuta am'mimba kukhale kosavuta.

Amawotcha mafuta m'mimba

• Kuchuluka kwa mafuta osungira m'mimba kumawonjezera chiopsezo cha matenda a shuga a 2 ndi matenda a mtima.
• Kunenepa kwambiri m'mimba kumakhala kofala mwa amuna omwe amazungulira chiuno choposa 102 cm komanso kwa amayi omwe ali ndi chiuno choposa masentimita 88 ndipo amaika moyo pachiswe.
• Imodzi mwa njira zothandiza kwambiri zosungunulira mafutawa ndi kuchita masewera olimbitsa thupi monga kuyenda pafupipafupi.

Kusuntha kwa Mimba Yosungunuka

Mafuta a m'mimba ndiye mafuta amakani kwambiri. Ndizovuta kusungunuka komanso zopanda thanzi. Monga tafotokozera pamwambapa, kuti muchepetse mafuta am'mimba, choyamba, ndikofunikira kusintha zakudya. Izi zokha sizokwanira. Zidzakhala zovuta kwambiri kuchotsa mafuta owuma m'derali popanda kupanga mayendedwe osungunuka m'mimba.

Tsopano tiyeni tiyang'ane mwachangu za kutayika kwa mafuta m'mimba ndi momwe tingachitire.

osati: Chitani masewera olimbitsa thupi kwa mphindi khumi musanayambe masewera olimbitsa thupi otentha m'mimba. Minofu ikatenthedwa, puma kwa masekondi khumi ndikuyamba masewero otsatirawa.

Kukweza mwendo kunama

• Gona pa mphasa. Ikani zala zazikulu pansi pa chiuno, kanjedza pansi. 
• Kwezani mapazi pang'ono kuchokera pansi, yang'anani padenga. Apa ndi poyambira.
• Kwezani miyendo yonse madigiri 90 ndikutsitsa pang'onopang'ono.
• Kwezaninso miyendo yanu musanagwire pansi. Chitani magawo atatu a kubwereza 15.

Miyendo mkati ndi kunja

• Khalani pa mphasa. Ikani manja anu kumbuyo kwanu ndi manja anu pamphasa. 
• Kwezani miyendo yanu pansi ndikutsamira pang'ono. Apa ndi poyambira.
• Ikani miyendo yonse mkati. Panthawi imodzimodziyo, bweretsani thupi lanu lakumtunda pafupi ndi mawondo anu.
• Bwererani kumalo oyambira. Bwerezani nthawi 20.

kukameta ubweya

• Gona pa mphasa. Ikani manja anu pansi pa chiuno.
• Kwezani mutu, msana ndi miyendo pansi. Apa ndi poyambira.
• Tsitsani mwendo wanu wakumanzere. Musanagwire pansi, kwezani mwendo wanu wakumanzere ndikutsitsa mwendo wanu wakumanja.
• Chitani izi nthawi 12 kuti mumalize seti. Pitirizani kwa ma seti atatu. 

Kupiringiza

• Gona pa mphasa, gwadirani mawondo anu ndi kuika mapazi anu pansi.
• Ikani zala zazikulu kumbuyo kwa makutu. Gwirani kumbuyo kwa mutu ndi zala zanu zina. 
• Kwezani mutu wanu pansi. Apa ndi poyambira.
• Yambani kayendetsedwe kake ndikumangirira ndikuyesera kufikira mawondo anu ndi mutu wanu.
• Bwererani kumalo oyambira.
• Onetsetsani kuti mukukoka mpweya pamene mukupiringa ndi kutulutsa mpweya pamene mukutsika.
• Seti imodzi imakhala ndi kubwereza khumi ndi ziwiri. Pangani seti ziwiri.

masewera olimbitsa thupi

• Gona pamphasa, gwadirani mawondo anu ndikukweza mapazi anu pansi.
• Ikani zala zazikulu kumbuyo kwa khutu. 
• Gwirani kumbuyo kwa mutu ndi zala zina. 
• Kwezani mutu pansi. Apa ndi poyambira.
• Kanikizani mwendo wanu wakumanzere pansi ndikuutambasula molunjika. 
• Phimbani ndi kutembenukira kumanja nthawi yomweyo. Yesani kugwira chigongono chakumanzere ndi bondo lanu lakumanja.
• Phinduzani ndikubweretsa mwendo wanu wakumanzere pamalo opindika.
• Chitani chimodzimodzi ndi mwendo wina. Chitani magulu awiri a kubwereza 12.

Shuttle

• Gona pa mphasa, gwadirani mawondo anu ndi kuika zidendene zanu pa mphasa. 
• Ikani manja anu kumbuyo kwa mutu wanu. 
• Kwezani mutu ndi mapewa anu pansi ndikuyang'ana pamwamba padenga. Apa ndi poyambira.
• Gwiritsani ntchito mphamvu zanu zazikulu kuti mukweze thupi lanu pansi ndikukhala pansi.
• Pang'onopang'ono bwererani kumalo oyambira. Chitani magulu awiri a kubwereza 12.

kuwirikiza pansi

• Gona pa mphasa. Kwezani manja anu pamwamba pa mutu wanu. Apa ndi poyambira.
• Kwezani thupi lanu lakumtunda, kusunga msana wanu ndi khosi mu mzere. Kwezani mapazi onse awiri pansi nthawi imodzi.
• Yesani kugwira mawondo anu ndi manja anu.
• Bwererani kumalo oyambira. Chitani magawo atatu a kubwereza 12.

mtanda thupi kukwera phiri

• Lowani pampando wa thabwa. Pamalo awa, gonani chafufumimba pamphasa. Mothandizidwa ndi zigongono ndi zala zanu, nyamukani pang'ono pamphasa.
• Sungani zigongono zanu pansi pa mapewa anu. 
• Sungani khosi lanu, msana ndi m'chiuno molunjika. Osakweza mmwamba ndipo musawerama. Apa ndi poyambira.
• Kwezani phazi lanu lakumanja pansi, pindani bondo lanu ndikulibweretsa pafupi kumanja kwa chifuwa chanu.
• Bweretsani phazi lakumanja kumalo oyambira. Tsopano kwezani phazi lakumanzere pansi, pindani bondo ndikulibweretsa pafupi ndi kumanzere kwa chifuwa chanu.
• Fulumirani ndikuyesa kuthamanga. Chitani 2 seti za 25 reps.

Burpee

• Imani molunjika ndi mapazi anu motalikirana ndi mapewa.
• Phimbani mawondo anu ndikuyika manja anu pansi. Tiyeni titchule malo a "chule" kuti amveke bwino.
• Lumpha ndi kukankhira miyendo yonse kumbuyo. Khalani pamalo okankhira mmwamba.
• Lumphani ndikubwerera ku malo a "chule".
• Lumphani molunjika ndi kutambasula manja anu pamwamba pa mutu wanu.
• Khalani pansi mofewa.
• Bwererani pamalo achule, kenaka bwererani kumalo okankhira mmwamba. Chitani 3 seti za 8 reps. 

kuyenda kwa thabwa lakumbali

• Lowani pamalo ogona pang'ono ndi mbali yanu yakumanja. Ikani phazi lanu lakumanzere pa phazi lamanja ndi pansi.
• Ikani chigongono chanu pansi pa phewa lanu ndi dzanja lamanzere m'chiuno mwanu.
• Kwezani chiuno pansi. Kumbuyo kuyenera kukhala kogwirizana ndi khosi ndi mutu.
• Sungani malowa kwa masekondi 30-60. Pitirizani kupuma.
• Koperani thupi lanu. Pumulani mphindi 10, sinthani mbali ndikuchita chimodzimodzi ndi mbali inayo. 
• Seti imodzi ya izi ndi yokwanira kwa oyamba kumene. Mutha kuwonjezera nthawi ndi ma seti pamene mukupita patsogolo.

Kufotokozera mwachidule;

Pali njira zosavuta zomwe mungatsatire kuti mutaya mafuta am'mimba. Choyamba, ngati mudya zakudya zochepa zama calorie ndi zodzaza. Chofunikira kwambiri pazakudya izi ndi zakudya zama protein ndi fiber.

Shuga ayeneranso kupewa. Mdani woipitsitsa wa thanzi lanu ndi maonekedwe anu. Ngakhale podula shuga palokha, mukhala mutapita kutali kuti mutaya mafuta am'mimba.

Onetsetsani kuti mumadya zakudya zazing'ono maola 3-4 aliwonse kuti muchepetse chimbudzi ndi kuchepetsa nkhawa m'thupi. Izi zimachepetsa mwayi wanu wokhala ndi njala kwambiri ndikuukira chakudya.

Ndipo musaiwale kuchita masewera olimbitsa thupi kuti musungunule mafuta am'mimba. Kuchita masewera olimbitsa thupi nthawi zonse, monga kuyenda, kumathandiza kuchotsa mafuta a m'mimba. Mutha kuwotcha mafuta mwachangu pochita mayendedwe osungunuka m'mimba.

Gwero: 1 2, 3, 4, 5