Njira 1 Zosavuta Zochepetsera 20 pounds pa sabata

Kutaya 1 kilo pa sabata kungawoneke ngati njira yochepetsera kwa ena, koma apa pali mafunso oti mupeze mayankho. "Kodi ndizomveka kutaya mapaundi 1 pa sabata?" kapena "Kodi ndi bwino kutaya mapaundi 1 pa sabata?" Ngati mwaganiza zoyamba kudya, choyamba, tiyeni tikambirane mfundo zina zomwe muyenera kuzidziwa zokhudza kuchepetsa thupi.

Kodi Ndi Zolemera Zingati Zomwe Ziyenera Kuchepa mu Sabata Imodzi?

Chamoyocho chimapeza ma calories omwe amafunikira kuchokera ku chakudya. Imawononga ndalama zambiri mmene imafunira, imatembenuza yotsalayo kukhala mafuta ndikuwaunjikira m’mbali zina za thupi. Ngati mutenga zopatsa mphamvu zambiri kuposa zomwe mukufunikira, mafuta amawunjikana ndipo mudzanenepa. Ngati mumadya zopatsa mphamvu zochepa kuchepa kwa kalori ndipo muonda.

Kulemera kwakukulu kuyenera kutayika osati pazifukwa zokongoletsa, komanso thanzi. Kupaka mafuta kwambiri kumabweretsa matenda ambiri monga kuuma kwa mitsempha, kuthamanga kwa magazi, shuga, ndi mitsempha ya varicose.

Kuyesera kuchepetsa thupi ndi nkhani zabodza kumabweretsa kuwonongeka kwakukulu kuposa zotsatira za kunenepa kwambiri. Kuchepetsa thupi njira zabwino zochepetsera thupimuyenera kusankha. Kwa iwo omwe akufuna kuonda, kutaya kilo 1 mu sabata limodzi ndi liwiro labwino. Simungathe kupereka zambiri. Ngakhale kuti mamba akuwoneka kuti apereka zambiri, kulemera kwake sikuchokera ku mafuta, koma kuchokera ku minofu ya minofu kapena kulemera kwa madzi. 

Chifukwa chake, khalani kutali ndi zakudya zomwe zimalonjeza 3-5 kapena ngakhale 10 kilos pa sabata.

Ndi zopatsa mphamvu zingati zomwe ndiyenera kuwotcha kuti ndichepetse pounds 1 pa sabata?

1 kg ndi yofanana ndi pafupifupi 7000 calories. Kuti muchepetse 1 kg pa sabata, muyenera kuwotcha ma calories 1000 patsiku. Pa avareji, zopatsa mphamvu za akazi tsiku lililonse ndi 2000, pomwe za amuna ndi 2500.

Pankhaniyi, ndi zopatsa mphamvu zingati zomwe ndiyenera kutenga kuti ndichepetse 1 kg pa sabata? Kwa iwo omwe amafunsa, kuwerengera kotsatiraku kungapangidwe. Ngati muchepetsa ma calories 500 kuchokera ku zomwe mumadya ndikuchita masewera olimbitsa thupi 500, mutha kutentha ma calories 1000 patsiku.

Ndikupangira kuti muwone malangizo otsatirawa kuti muchepetse thupi mosavuta mu sabata la 1. Kuwayika pamodzi ndi zakudya kumapangitsa kuti kuchepetsa thupi kukhala kosavuta.

Njira Zosavuta Zochepetsera 1 pounds pa sabata

1) Khalani ndi cholinga chenicheni

Cholinga ndi chofunikira kuti mudzilimbikitse kuti muchepetse thupi. Komabe, muyenera kukhala ozindikira popanga zolinga. Zolinga zosatheka zidzalepheretsa. Mwachitsanzo; Zolinga zonga kuti ndichepetse 10 kilos pa sabata sizowona kapena zotheka.

2) Sungani diary

Khalani ndi kabuku komwe mumalemba zomwe mumachita kuti muchepetse kuchuluka kwa ma calorie komanso kuchuluka kwa masewera olimbitsa thupi. Lembani mapulani anu ndi zomwe mukuchita tsiku ndi tsiku apa. Bukhuli lidzakulimbikitsani ndikuwunikira njira yanu pazomwe mungachite panthawi yochepetsera thupi.

3) Kuchita masewera olimbitsa thupi

Mukayang'ana, pamene kuli koyenera kutenga 2000-2500 zopatsa mphamvu, n'zovuta kuyesa kupereka theka lake. Njira yabwino yochitira izi ndi kuchita masewera olimbitsa thupi. Zidzakupangitsani ntchito yanu kukhala yosavuta kupatsa ma calories 500 ndi zakudya komanso zotsalira 500 zokhala ndi masewera olimbitsa thupi. Kuti muchite izi, muyenera kusankha masewera olimbitsa thupi omwe ali ndi ma calories 500 patsiku. Zochita zolimbitsa thupi kuti muchepetse kilo 1 pa sabata ndi izi;

• Yendani 30 km mu mphindi 6
• kulumpha chingwe kwa mphindi 35
• Mphindi 60 za ma aerobics otsika kwambiri
• 60 mphindi kusambira etc.

Dziwani zolimbitsa thupi komanso mphamvu molingana ndi inu. Simukuyenera kuchita izi. Chofunika kwambiri ndikuchita masewera olimbitsa thupi omwe mungathe kuwotcha ma calories 500.

4) kudya pang'ono

Popereka zopatsa mphamvu 500 ndi masewera olimbitsa thupi, ndikofunikira kupereka zopatsa mphamvu 500 ndi zakudya. Ngakhale popanda kudya, mukhoza kutaya 1 zopatsa mphamvu kutaya 500 pounds pa sabata ndi pang'ono kusintha. Chepetsani zakudya zanu ndikudya masamba ndi zipatso zopatsa thanzi komanso zokhutiritsa. Mwachitsanzo;

• masamba osakhuthala
• zipatso za shuga zochepa
• otsika mafuta mkaka

kukhala kusankha kwanu. Sankhani zakudya zamtima kuti mupewe kudya pakati pa chakudya.

5) Pezani kutikita minofu

Kutengera kulemera kwanu ndi njira yotikita minofu, kutikita kwa maola awiri kumataya ma calories 2. Kwa iwo omwe sapeza masewera olimbitsa thupi okongola, kutikita minofu kungakhale njira yabwino.

6) Idyani m'mbale zazing'ono

Mbale yaying'ono imatanthauza kuchepa kwa njala. Mbale zazikulu zimatanthauza zakudya zambiri. Mabale ang'onoang'ono ndi njira yabwino yopangira malingaliro anu kuzolowera zinthu zazing'ono.

7) Tsatirani masitepe 10.000 patsiku

Ngati mutenga masitepe pakati pa 7500-9500 patsiku, zidzakhala ngati mukuchita masewera olimbitsa thupi. Masitepe 10000 ndi kupitilira apo ndi chisonyezo cha ntchito yayikulu. Kuphatikiza pa ntchito zanu za tsiku ndi tsiku, mutha kuwona masitepe 8500 popita kusukulu komanso kukwera masitepe.

M’malo mokhala pampando mwaulesi, yendani mukulankhula pa foni. Ndi kusintha kotere, mumawotcha ma calories owonjezera 350 patsiku.

8) Sinthani zizolowezi zanu zokhwasula-khwasula

Zokhwasula-khwasula zimakhudza kwambiri kudya kwa calorie. Mutha kudya zokhwasula-khwasula zokhala ndi zopatsa mphamvu zochepa komanso zopatsa thanzi kwambiri popanda kunenepa. Mungadabwe kuti izi zikukhudza kuchuluka kwa ma calorie anu tsiku lililonse.

• 100 g magawo a apulo (52 calories) <100 g mbatata (274 calories)
• 100 g maapulo (76 calories)
• 33 cl ya madzi (0 calories) <33 cl ya 100% madzi a lalanje (168 calories)
• 100 g kaloti yaiwisi (42 calories)
• ½ chikho cha zoumba (30 calories) <½ chikho cha zoumba (220 calories)
• 100 g yogati (50 calories) <100 g tchizi (360 calories)
• 100 g sitiroberi (40 calories) <100 g yamatcheri (77 calories)

9) Kuvina

Kuvina ndi njira yosangalatsa yowotcha zopatsa mphamvu. Ndi bwino kuvina pamene nyumba ilibe nyimbo zamphamvu. Mukhozanso kupita ku makalasi ovina. Ndi kuvina kosankhidwa bwino, mutha kutaya zopatsa mphamvu 300-600 pa ola limodzi.

10) Idyani zakudya zopatsa thanzi

Onetsetsani kuti mumadya zovomerezeka masana.

• 50% masamba
• 25% shuga
• Zakudya zokhala ndi mapuloteni 25%.

Mfundozi zimasonyeza mitundu ya zakudya zomwe muyenera kudya kuti mukhale ndi thanzi labwino. Ngakhale kudya kumangotsatira izi ndizofunikira kwambiri pakuchepetsa thupi.

11) Osadya pamaso pa TV

Kudya pamaso pa TV kumayambitsa kudya kwambiri. Mumayang'ana kwambiri zomwe zili pazenera lanu ndikuyamba kudya kwambiri.

Kafukufuku wofalitsidwa adawonetsa kuti kuwonera kanema wawayilesi ndikudya zakudya zopatsa thanzi kumatha kuwononga thanzi ndikuwonjezera mphamvu. Idyani patebulo la chakudya chamadzulo ndi kuika maganizo anu pa zimene mukudya.

12) Kwa tiyi wobiriwira

Tiyi wobiriwiraZimadziwika kuti zimalimbitsa njira yoyaka calorie m'thupi lathu. Malinga ndi kafukufuku, tiyi wobiriwira amathandiza kuchepetsa thupi. Tiyi yobiriwira imakhala ndi ma antioxidants ambiri; amphamvu kwambiri mwa zimenezi ndi makatekini, amene amathandizira kagayidwe kachakudya ndi kuchepetsa mafuta m’thupi.

13) Imwani madzi ambiri

Khalani ndi chizolowezi kumwa kapu yamadzi musanadye (kupewa kudya kwambiri) ndi pambuyo (kuti muchepetse chimbudzi) chakudya.

14) Chitani ntchito zapakhomo

Ma calories omwe mumataya chifukwa chochita masewera olimbitsa thupi mwakuchita osati ntchito zonse zapakhomo koma ntchito zina zapakhomo tsiku lililonse. mukhoza kuwotcha ndi ntchito zapakhomo.

• Kulemera 125 kcal
• Kuchepetsa 90 calories
• zenera pukuta 100 zopatsa mphamvu
• Kugula 80 calories
• Kutsuka mbale 100 zopatsa mphamvu

15) Chitani munda

Ntchito zolima minda monga kudula ndi kudulira zimakulolani kutentha ma calories 1 mu ola limodzi. Ngati muli ndi mwayi wolima dimba, ntchitoyi ndi yabwino kwambiri kuti muchepetse 500 kg pa sabata.

16) Pangani kuvina kwamimba

Ngati mukufuna kumva kukongola komanso kutentha zopatsa mphamvu, kuvina m'mimba ndi imodzi mwa njira zosangalatsa. Kutengera kulimba kwa ntchito, mudzawotcha pakati pa 180-300 zopatsa mphamvu pa ola limodzi. Kuphatikiza pa kutaya zopatsa mphamvu ndi kuvina kwamimba, mudzachepetsanso thupi m'derali popeza minofu ya m'chiuno idzagwira ntchito.

17) Yendetsani Hula Hop

Ula hoop Si masewera kwa ana, komanso kwambiri ntchito yoyaka zopatsa mphamvu. Mukazungulira kwambiri, mutha kutentha ma calories 10 pamphindi. Izi zikutanthauza kutentha ma calories 500 pasanathe ola limodzi. Potembenuza hula hoop, mudzapeza mtundu wosangalatsa wa masewera olimbitsa thupi, ndipo mudzakwaniritsa cholinga chomwe mwakhazikitsa kuti muchepetse kilo 1 pa sabata.

18) Muzigona nthawi zonse

Njira zogona zimakhala zogwirizana kwambiri ndi kulemera. Kusowa tulo pamapeto pake zingayambitse kulemera. Kafukufuku wina adawonetsa kuti anthu omwe amagona maola ochepera 5.5 amakonda kudya zokhwasula-khwasula zamafuta ambiri kuposa omwe amagona maola 7.

19) Chitani masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi ndi yoga kapena pilates kumatsitsimutsa thupi ndi malingaliro. Ndi masewera olimbitsa thupi komanso kupuma, simudzangowotcha zopatsa mphamvu, komanso mudzakhala ndi thanzi labwino. Mutha kuziyeserera kunyumba kapena kuphunzira.

20) Kuchita yoga

YogaZimapindulitsa ziwalo zonse za thupi. Ngati zimachitidwa pafupipafupi, zimathandiza kuchepetsa thupi komanso kukhala ndi mawonekedwe. Yoga imapanga mgwirizano wamphamvu ndi thupi. Mumadziwa zomwe mukudya ndipo mumadziwa mutakhuta.

Mndandanda wa Zakudya Kuti Muchepetse Kulemera kwa 1 pa Sabata

Kusankha mapulogalamu athanzi pamene mukudya zakudya ndiye njira yabwino yochepetsera thupi. Fast kuwonda mindandanda yazakudya ndi zoipa, ndipo pamene zakudya umatha, inu kunenepa kachiwiri mwamsanga. Mudzatha kuonda m'njira yabwino komanso yathanzi ndi zakudya zoonda 1 pa sabata.

Muzakudya zomwe zimataya kilogalamu imodzi pa sabata, chakudya chimapangidwa pophatikiza zakudya zopatsa thanzi ndipo cholinga chake ndi kuchepetsa thupi mwachangu mu sabata limodzi popanda njala. Njira yabwino yogwiritsira ntchito zakudyazi ndikuthandizira ndi masewera olimbitsa thupi komanso kumwa madzi ambiri.

kadzutsa

• tiyi wosatsekemera
• 2 machesi a feta cheese
• 2 magawo owonda a mkate wopanda ufa
• 5 azitona
• Supuni 1 ya uchi

Zokhwasula-khwasula

• 1 kutumikira zipatso

Chakudya

• Chakudya chamasamba
• Saladi wopanda mafuta
• 2 magawo owonda a mkate
• 1 chikho cha yogurt

Zokhwasula-khwasula

• 1 magawo owonda a mkate
• Bokosi la matchbox la feta cheese
• 1 zipatso

Chakudya chamadzulo

• Chakudya chamasamba
• Saladi wopanda mafuta
• 2 magawo owonda a mkate
• 1 chikho cha yogurt
• mpaka 3 meatballs

usiku

• 2 kutumikira zipatso

Mwina mwalephera kuyesa kuchepetsa thupi lanu m'mbuyomu. Koma musaganize kuti izi zikutanthauza kuti simudzapambana.

Mwa kukonza zakudya zanu, kuwonjezera kuyenda kwa moyo wanu, ndikutsatira malangizo omwe ali m'nkhaniyo ndi mndandanda wa zakudya za mlungu ndi mlungu, mudzachitapo kanthu kuti muchepetse kilo 1 pa sabata.

Tsopano ndi nthawi yochepetsera thupi! Osadikira mpaka sabata yamawa kapena Lolemba. Yambani tsopano.

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