Ndi Njira Zotani Zosungira Kunenepa Pambuyo pa Kudya?

Kutaya thupi ndi njira yovuta. Chinthu chovuta kwambiri ndi kukhalabe pa kulemera kwake mutafikira kulemera koyenera, mwa kuyankhula kwina, osati kuti muchepetse kulemera kwake. sungani kulemera. Tsoka ilo, maulendo a anthu ambiri ochepetsa thupi amatha kuyambiranso.

M'malo mwake, ziwerengero zikuwonetsa kuti pafupifupi 20% ya anthu omwe ali onenepa kwambiri komanso ochepetsa thupi amawonda bwino ndikusunga nthawi yayitali.

Thupi la munthu mwachibadwa limayesetsa kupezanso zimene linataya pambuyo pa kusowa kwinakwake. Kubwerera ku zizolowezi zakale zodyera pambuyo pa pulogalamu yochepetsera thupi mwatsoka kudzachititsa kuti kulemera kotayika kubwezeretsedwe. 

Koma musalole kuti zimenezi zikulepheretseni kuyenda. Kuyambira kuchita masewera olimbitsa thupi komanso kulemera pafupipafupi mpaka kuthana ndi kupsinjika, kukonza kulemeraPali njira zambiri zotsimikiziridwa mwasayansi.

pano "momwe mungasungire kulemera kotayika", "njira zotani zochepetsera kulemera mukataya kunenepa", "zoyenera kudya panthawi yokonza kunenepa", "zakudya pambuyo pazakudya ziyenera kukhala bwanji" Nkhani yatsatanetsatane pamutuwu yomwe imayankha mafunso anu…

N'chifukwa Chiyani Anthu Amanenepa Akamaliza Kudya?

Pali zifukwa zodziwika bwino zopezeranso kulemera kotayika pambuyo pa pulogalamu yowonjezera kuwonda. Nthawi zambiri zoyembekeza zosayembekezereka ndi malingaliro akumanidwa ndizothandiza pano. Zifukwa zopezeranso kunenepa komwe kudatayika makamaka pambuyo pakudya kungatchulidwe motere:

kuchita zakudya zoletsa

Kuletsa kwambiri kalori kumatha kuchepetsa kagayidwe kachakudya ndikusintha mahomoni omwe amawongolera chilakolako cha chakudya, zomwe ndizofunikira kwambiri zomwe zimapangitsa kuti thupi likhale lolemera.

Lingaliro lolakwika

Kuganiza kuti kudya ndi njira yofulumira yochepetsera thupi m'malo mokhala ndi thanzi lanthawi yayitali komanso kumangodya zakudya zopatsa thanzi pomwe kudya kumatanthawuza kuti kulemera komwe mumataya kudzakhala kosavuta kuyambiranso.

Kupanda zizolowezi zokhazikika

Zolinga zambiri za zakudya zimachokera ku kufunitsitsa m'malo mwa zizolowezi zomwe zingaphatikizidwe m'moyo watsiku ndi tsiku. Mumaganizira za malamulo osati kusintha kwa moyo, zomwe pamapeto pake kukonza kulemeraamaletsa izo.

Kodi Njira Zotetezera Kulemera Ndi Chiyani?

Kuchepetsa thupi pang'onopang'ono ndikukhalabe ndi zizolowezi zabwino zomwe mumapeza panthawi yochepetsera thupi

Kutaya thupi ndi njira yayitali yomwe imatenga nthawi. Simungathe kuchotsa kulemera kwanu konse mu sabata. Ngati mwawonjeza ma kilo 6 m’miyezi isanu ndi umodzi, ma kilogalamu 10 amenewa mukuyenera kutaya mkati mwa miyezi 10.

M’malo mongodya zakudya zopatsa thanzi, yesani kudya zakudya zopatsa thanzi zimene zingakuthandizeni kuchepetsa thupi. Popeza chizolowezi adzapitiriza pambuyo chakudya chitetezo pambuyo kudya zidzakhala zosavuta.

Zakudya zomwe mumadula makamaka zotsekemera komanso zonenepa zitha kukhala zokhumudwitsa pambuyo pake. Kuti mukhale wathanzi komanso wowonda, muyenera kukhala ndi moyo wathanzi komanso wokhazikika.

Maziko a zakudya zabwino zachokera masamba ndi zipatso. Onetsetsani kuti mumagwiritsa ntchito masamba ndi zipatso, makamaka muzakudya zopsereza pamene njala ikuwonekera.

Pewani makeke, zakudya zokazinga, zakumwa zoziziritsa kukhosi, soseji, zokometsera, makeke ndi chokoleti. Ngati inu kulamulira ndi kuchiza chibadwa chanu umbombo kunenepa pambuyo pa zakudya mwayi umachepa.

Zakudya za caloriki pambuyo pa zakudyaNgati muwonjezera kulemera mwadzidzidzi, kulemera kwanu kudzabwerera mofulumira kwambiri. Wonjezerani pang'onopang'ono ndipo musatenge zambiri kuposa zomwe mukufunikira tsiku ndi tsiku.

masewera olimbitsa thupi

masewera olimbitsa thupi nthawi zonse, kukonza kulemeraimagwiranso ntchito yofunika.

Imathandizira kuwotcha ma calories ndikufulumizitsa kagayidwe, zinthu ziwiri zofunika kuti mphamvu zizikhala bwino. Kulinganiza kwa mphamvu kumatanthauza kuti ma calories ambiri omwe amadyedwa amawotchedwa. Zotsatira zake, kulemera kwanu sikumasintha, kumakhalabe komweko.

Kafukufuku wambiri wapeza kuti anthu omwe amachita masewera olimbitsa thupi osachepera mphindi 200 pa sabata (mphindi 30 patsiku) atachepetsa thupi amakhala ndi mwayi wopitilira kulemera kwawo.

Kuchita masewera olimbitsa thupi kumathandiza kwambiri pakuwongolera kulemera pamene kuli kophatikizana ndi kusintha kwina kwa moyo, kuphatikizapo kumamatira ku zakudya zopatsa thanzi.

Idyani chakudya cham'mawa tsiku lililonse

Kudya chakudya cham'mawa kukonza kulemeramwina zingathandize.

Odya chakudya cham'mawa amakhala ndi zizolowezi zabwino zonse, monga kuchita masewera olimbitsa thupi komanso kudya ma fiber ndi ma micronutrients ambiri.

Komanso, kudya chakudya cham'mawa ndi chimodzi mwazinthu zomwe zimanenedwa ndi anthu omwe amatha kulemera.

kudya zomanga thupi zambiri

Kudya zomanga thupi kwambiri kukonza kulemeraZimathandiza chifukwa mapuloteni amathandiza kuchepetsa chilakolako cha kudya komanso kuwonjezera kukhuta.

mapuloteniZimawonjezera kuchuluka kwa mahomoni ena omwe amayambitsa kukhuta m'thupi komanso ndikofunikira pakuwongolera kulemera. Amadziwikanso kuti amachepetsa kuchuluka kwa mahomoni omwe amawonjezera njala.

Komanso, mapuloteni amafuna kuti thupi ligwiritse ntchito mphamvu zambiri kuti liphwanye. Chifukwa chake, kudya zomanga thupi pafupipafupi kumawonjezera kuchuluka kwa ma calories omwe amawotchedwa masana.

Dziyeseni nokha nthawi zonse

kuyezedwa kulemera nthawi zonse, kukonza kulemeraImakhalanso njira yofunikira. Chifukwa amaona kuti mukuonda ndipo kukonza kulemera Mutha kusintha kukhala mode. 

Kafukufuku akuwonetsa kuti omwe amadziyeza nthawi zonse amadya zopatsa mphamvu zochepa tsiku lonse.

Mu kafukufuku wina, anthu omwe amalemera masiku asanu ndi limodzi pa sabata amadya pafupifupi 300 ma calories ochepa patsiku kusiyana ndi omwe amalemera pang'ono.

Kuchulukirachulukira kwa sikelo ndi kusankha kwa munthu. Anthu ankalemera kamodzi kapena kawiri pamlungu kukonza kulemeraimakhalanso yopambana.

Yang'anani momwe mumadyera ma carbohydrate

Zochuluka ngati mkate woyera, pasitala, ndi timadziti ma carbohydrate oyeretsedwa chakudya, kukonza kulemera zingawononge cholinga chanu.

Zakudya izi zimachotsedwa ndi ulusi wachilengedwe wofunikira kuti ukhale wodzaza. Zakudya zopanda fiber zimagwirizana ndi kunenepa kwambiri komanso kunenepa kwambiri.

Kuchepetsa kudya kwa ma carbohydrate ambiri kukonza kulemerailinso chinthu chofunika kwambiri. Kafukufuku wochepa wasonyeza kuti nthawi zina, anthu omwe amadya zakudya zochepa za carb pambuyo pochepetsa thupi amatha kupindula pakapita nthawi. kukonza kulemera zapezeka kuti ndizowonjezereka.

kwezani zolemera

Kutayika kwa minofu ndi zotsatira zachibadwa za kuchepa thupi. Kutaya minofu kumachepetsa kagayidwe, zomwe zimapangitsa kuchepa kwa ma calories omwe amawotchedwa. Izinso kuwonda pambuyo pa zakudyazikutanthauza kuti zidzakhala zovuta.

Kuchita masewera olimbitsa thupi amtundu wina, monga kukweza zolemera, kumathandiza kupewa kutayika kwa minofu ndipo motero kusunga komanso kupititsa patsogolo kagayidwe kachakudya.

Kafukufuku amasonyeza kuti onyamula zolemera amasunga minofu pambuyo powonda. kukonza kulemera zimasonyeza kuthekera kwakukulu.

Pachifukwa ichi, tikulimbikitsidwa kuchita masewera olimbitsa thupi osachepera kawiri pa sabata. Kuti mupeze zotsatira zabwino, ndondomeko yanu yolimbitsa thupi iyenera kugwira ntchito magulu onse a minofu.

Konzekerani zolepheretsa

kukonza kulemera Zopinga sizingalephereke paulendo wanu. Pakhoza kukhala nthawi zomwe mumagwa ndi njala yopanda thanzi kapena kudumpha masewera olimbitsa thupi.

Kulakwitsa nthawi zina sikutanthauza kuti muyenera kuyika zolinga zanu. Pitirizani ndi zosankha zabwino.

Komanso, konzekeranitu zinthu zomwe zimapangitsa kuti zikhale zovuta kudya zakudya zopatsa thanzi, monga tchuthi kapena maphwando omwe akubwera.

Tsatirani dongosolo lanu sabata yonse (ngakhale Loweruka ndi Lamlungu)

Nthawi zambiri, omwe amayesa kunenepa amadya bwino mkati mwa sabata komanso amabera Loweruka ndi Lamlungu.

Maganizo amenewa nthawi zambiri amachititsa kuti anthu azidya zakudya zopanda thanzi, zomwe kukonza kulemera zimapangitsa kuti ntchito zanu ziwonongeke.

Ngati ichi chikhala chizoloŵezi chokhazikika, mukhoza kunenepa kwambiri kuposa momwe munataya poyamba.

Kapenanso, kafukufuku akuwonetsa kuti anthu omwe amatsatira zakudya zokhazikika sabata yonse amatha kukhala ochepetsa thupi pakapita nthawi.

musakhale ndi ludzu

Kumwa madzi, pazifukwa zina kukonza kulemera zothandiza kwa

Zimapereka kukhuta, ndipo kumwa kapu imodzi kapena ziwiri musanadye kumathandiza kuti ma calorie asamadye.

Kafukufuku wina adawonetsa kuti omwe amamwa madzi asanadye adachepetsedwa ndi 13% muzakudya zama calorie poyerekeza ndi omwe sanamwe madzi.

Kuphatikiza apo, madzi akumwa amadziwika kuti amawonjezera kuchuluka kwa ma calories omwe amawotchedwa tsiku lonse.

kugona mokwanira

Kugona mokwanira komanso kwabwino kumakhudza kwambiri kuwongolera kulemera. Kusowa tulo ndizofunikira kwambiri pachiwopsezo cha kulemera kwa akulu ndi kukonza kulemeraKapena zingakhale chopinga.

Kusagona tulo kumapangitsa kuti kuchuluka kwa timadzi ta njala ghrelin kukwera, zomwe zimabweretsa chilakolako chowonjezeka. Kuphatikiza apo, ndi mahomoni ofunikira pakuwongolera chikhumbo mwa ogona osagona. leptin utsi umachepa.

kukonza kulemera Kugona osachepera maola asanu ndi awiri usiku ndikwabwino kuti mukhale wathanzi komanso wathanzi.

kuwongolera kupsinjika

chepetsa nkhawa, kukonza kulemerandi gawo lofunikira la. Kupsinjika kwakukulu kumathandizira kunenepa mwa kuwonjezera milingo ya cortisol, timadzi timene timatulutsa poyankha kupsinjika.

Kuchuluka kwa cortisol nthawi zonse kumabweretsa chilakolako chowonjezeka komanso kuchuluka kwa mafuta am'mimba.

Kusokonezeka maganizo Ndizomwe zimayambitsanso kudya mopupuluma, kutanthauza kuti mumadya ngakhale mulibe njala.

Pezani wina wothandizira

Kusunga zolinga zolemetsa nokha ndizovuta. Kuti mugonjetse izi, pezani munthu yemwe angakupangitseni kumva kuti ndinu wodalirika komanso wogwirizana nanu kukhala ndi moyo wathanzi.

Kafukufuku wambiri wasonyeza kuti kukhala ndi bwenzi lokhala ndi zolinga zofanana kungakhale kopindulitsa pakuchepetsa thupi, makamaka ngati munthuyo ali ndi makhalidwe abwino ofanana.

Mmodzi mwa maphunzirowa adaunika machitidwe azaumoyo a mabanja opitilira 3.000 ndipo adapeza kuti munthu m'modzi akakhala ndi chizoloŵezi chabwino monga kuchita masewera olimbitsa thupi, winayo amatha kutsatira chizoloŵezicho.

yang'anani zomwe mumadya

Omwe amalemba zomwe amadya m'mapemphero; kukonza kulemeraimakhalanso yopambana.

Kutsata zomwe mumadya ndikothandiza, kukulitsa kuzindikira kwanu kuchuluka kwa zomwe mukudya, nthawi zambiri kumapereka chidziwitso cha kuchuluka kwa ma calories ndi zakudya zomwe mukudya.

Kuphatikiza apo, mapulogalamu ambiri otsata zakudya amalolanso kujambula chizolowezi chanu cholimbitsa thupi, kupangitsa kuti zikhale zosavuta kuti muchepetse kulemera kwanu.

idyani masamba ambiri

Kafukufuku wambiri wapeza kuti kudya masamba ambiri kumathandizira kuchepetsa thupi. Masamba amakhala ochepa ma calories. Mutha kudya magawo akulu osanenepa mukamadya zakudya zopatsa thanzi.

Kuphatikiza apo, masamba amakhala ndi fiber, zomwe zimawonjezera kukhuta ndipo zimatha kuchepetsa kuchuluka kwa zopatsa mphamvu zomwe mumadya tsiku lonse.

Idyani zakudya zopanda mphamvu zambiri

Kuchuluka kwa zopatsa mphamvu zomwe chakudya chimapereka ndi kuchuluka kwa mphamvu. Zakudya zokhala ndi mphamvu zochepa zimakhala ndi zopatsa mphamvu zochepa komanso zimakhala ndi madzi ndi fiber.

Popeza zipatso ndi ndiwo zamasamba zili ndi ma calorie ochepa, akhoza kudyedwa tsiku lililonse popanda kudera nkhawa za kunenepa. Nyama yowonda ndi nkhuku ndizolemera pang'ono ndipo zimatha kudyedwa nthawi ndi nthawi.

Zakudya monga zakudya zambewu zonse, nyemba, azitona ndi mapeyala ndi zakudya zina zomwe zimakhala ndi mphamvu zochepa. Mkaka wopanda mafuta ambiri ndi yoghurt zitha kukondedwa kuchokera ku mkaka.

Idyani zakudya zowotcha mafuta

Zakudya zina zimathandizira kagayidwe kachakudya ndikusungunula mafuta osungidwa. Pemphani zakudya zomwe zimathandiza kuwotcha mafuta:

Anagulung'undisa oats

Oat bran, chifukwa cha ulusi wake, amagwira mafuta ndikuthandizira kuchotsedwa kwawo.

Limon

Citric acid yomwe ili mkati mwake imapangitsa kuti mafuta azigaya mosavuta m'chiwindi.

Hazelnut

Lili ndi zosakaniza zomwe zimawotcha mafuta.

manyumwa

Monga mandimu, manyumwa asidi amasungunula mafuta amthupi.

Tiyi wobiriwira

Kafeini ndi zinthu zofananira zomwe zili mkati mwake zimalola kuwotcha mafuta m'thupi.

Ginger

Chakudya ichi cha thermogenic chimakweza kutentha kwa thupi ndipo motero chimapangitsa kagayidwe kachakudya kulimbikitsa kusungunuka kwamafuta mu katundu.

chinanazi

Lili ndi puloteni yotchedwa bromelain ndipo enzymeyi ndi yowotcha mafuta.

Salimoni

Wolemera mu omega 3, nsomba iyi imalepheretsa kusungidwa kwa mafuta oyipa ndi shuga m'thupi.

masamba obiriwira

Lili ndi ulusi womwe umathandizira kuchotsa mafuta. Nyemba zobiriwira, sipinachi, broccoli ndi zukini kukonza kulemerandi zakudya zabwino kwambiri.

Sinamoni

Amachepetsa kuchuluka kwa shuga m'magazi ndikulepheretsa kusungidwa kwake m'thupi.

biringanya

Pectin wolemera mwa mawu a Imayamwa mafuta m'thupi ndikuthandizira kutsukidwa mosavuta.

Elma

Monga biringanya, ili ndi pectin yambiri.

khalani osasinthasintha

Kusasinthika ndi lingaliro lofunikira pakuwongolera kulemera.

Kumamatira ku moyo wanu watsopano wathanzi kwamuyaya m'malo mwa zakudya zosatha zomwe zimapangitsa kuti mubwerere ku zizolowezi zakale kukonza kulemera ndiyabwino kwa

Kukhala ndi moyo watsopano kungaoneke ngati kotopetsa poyang'ana koyamba, kupanga zosankha zabwino kumakhala kofunika kwambiri mukazolowera.

Yesetsani kudya mosamala

Kudya mwachidwi ndi chizoloŵezi chomvetsera ku chilakolako chamkati chamkati ndikumvetsera njira yodyera.

Zimafunika kudya pang'onopang'ono popanda zododometsa ndi kutafuna chakudya bwino kuti musangalale ndi chakudya chanu.

Mukadya motere, mumasiya kudya mutakhutadi. Ngati mumadya pamene mukusokonezedwa, zimakhala zovuta kuti muzindikire kukhuta, momwemo mungadye mopitirira muyeso.

Kafukufuku akuwonetsa kuti kudya moganizira kumathandiza kuti munthu akhale wonenepa pochepetsa zilakolako zamalingaliro.

M’chitaganya chamakono, pali zosonkhezera zambiri zimene zimasonkhezera chibadwa cha njala kapena kusonkhezera kudya popanda njala. Malonda a pawailesi yakanema, fungo limene limabwera m’mphuno mwathu pamene tikuyendayenda m’makwalala.

Chizindikiro chanjala chabodza chomwe chimatumizidwa kuzinthu izi chimatchedwa njala yamalingaliro. Kusunga njala yamalingaliro ndi chikhalidwe kumawonjezera kupambana kwa kuwonda ndi chitetezo. Ndiye mumawongolera bwanji zolimbikitsa izi? Nawa malangizo…

- Pewani kudya kwambiri, kudya mwachangu, kudya kwambiri, kutafuna pang'ono.

- Osadya akamwe zoziziritsa kukhosi pakati pa chakudya.

- Osamawerenga kapena kuwonera TV mukudya.

- Konzani mndandanda wa zochita mukapita kokagula.

- Osagula chakudya m'mimba yopanda kanthu.

- Tengani ndalama mukapita kokagula, ndipo ndalamazo zikhale zochepa.

- Osawonera zotsatsa zazakudya.

- Pewani malo odyera.

- Lembani nthawi yanu yopuma. Mwachitsanzo; Muzichita masewera olimbitsa thupi m'malo modya.

- Idyani zakudya zazikulu zitatu patsiku. Osadya akamwe zoziziritsa kukhosi pakati pa chakudya.

- Khalani ndi zakudya zopatsa thanzi m'firiji yanu. Chotsani kabati yanu yazakudya zomwe zakonzedwa kale komanso zosinthidwa. Musanyalanyaze chakudya.

- Malizani ntchito yanu mwachangu kuti musawononge nthawi yambiri kukhitchini.

- Chepetsani magawo anu, gwiritsani ntchito mbale zing'onozing'ono pa izi.

- Imwani madzi pakati pa chakudya. Nyamukani patebulo chakudya chikangotha.

- Idyani pang'ono, kutafuna pang'onopang'ono.

- Muzimaliza kudya maola atatu musanagone.

- Khalani otanganidwa kuti mupewe kukakamira chakudya panthawi yamavuto komanso kupsinjika.

- Khalani ndi chizolowezi chowerenga zolemba zazakudya. Pezani omwe ali ndi mphamvu zochepa.

- Osadumpha kudya. Thupi lidzafuna kudya zambiri mu chakudya china kuti lipange kusowa kwa chakudya chomwe mwadumpha.

Pangani kusintha kokhazikika pa moyo wanu

Chifukwa chimene anthu ambiri amalephera kusunga kulemera kwawo ndi chifukwa chakuti amatsatira zakudya zopanda pake zomwe sizingatheke m'kupita kwanthawi.

Amayamba kudzimva kuti akumanidwa, zomwe nthawi zambiri zimabweretsa kunenepa kwambiri akabwerera ku chakudya chachizolowezi kuposa momwe adataya poyamba.

Kusunga kuwonda kumatanthauza kupanga kusintha kwa moyo kosatha.

Mukatha kudya, ngati kulemera kwachepa kwambiri, pangakhale kufooka m'madera ena a thupi. Pofuna kupewa kuchepa kwa thupi mutatha kudya, mukhoza kuyesa njira za zitsamba zomwe zaperekedwa pansipa.

zipangizo

• 1 mbale ya mchere wa m'nyanja
• Supuni 2 za ufa wa oat
• Supuni 2 za lavender pansi
• Supuni 1 za mafuta a sesame
• 1 mazira azungu 

Kodi chimagwiritsidwa ntchito bwanji?

Sakanizani zosakaniza zonse ndikuzifalitsa pazigawo zowonongeka za thupi ngati zonona. Mukadikirira pafupifupi theka la ola, pukutani. Ngati muli ndi nthawi yokwanira yodikirira, mutha kudikiriranso ola limodzi.

Kuti muwonjezere zotsatira, mutha kugwiritsa ntchito njira ina mutatha kugwiritsa ntchito lavender. Izi ndi zomwe muyenera kuchita: kusakaniza magawo ofanana a madzi a lalanje, madzi a mphesa, mandimu, madzi a apulo ndi supuni ya uchi. Kuphika magawo awiri a adyo mu mkaka ndi kuphwanya ndi kuwonjezera ku osakaniza. Pakani osakaniza thupi lanu lonse ndikutsuka ndi madzi ofunda mukadikirira kwa mphindi 20.

Kwa nkhope kugwa

Ngati mukugwada pankhope panu, makamaka pamasaya, mutawonda, nayi njira ina yomwe mungakonzekere kunyumba, yomwe imakhala yolimba komanso yolimba pakugwa kwa nkhope:

zipangizo

• Supuni 1 ya mafuta a tirigu
• Supuni 1 ya mafuta a azitona
• 1,5 supuni ya tiyi ya mafuta a apricot kernel
• Supuni 2 ya glycerin
• Supuni 1 ya mafuta a mphesa
• Supuni 1 ya mafuta a sesame
• Supuni 3 za dongo lobiriwira

Kodi chimagwiritsidwa ntchito bwanji?

Sakanizani zosakaniza zonse pozisakaniza pamodzi mu mbale. Muyenera kupeza kusinthasintha kokhuthala kopanda kuthamanga.

Chifukwa chake, mukasakaniza bwino, chigoba chanu chidzakhala cholimba. Mutatha kusakaniza, perekani pa nkhope yanu yoyera, makamaka pa malo osungunuka, mwamphamvu kwambiri.

Mukadikirira kwa mphindi 20, yambani chigoba kumaso anu ndi madzi ofunda. Kupaka chigoba ichi pakhungu musanagone usiku kumapereka zotsatira zabwino.

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Kodi mumatani kuti mukhalebe olemera mukatha kudya? Kodi muli ndi njira zanuzanu?