Kodi Mungachepetse Kunenepa Ndi Zakudya Zokha Popanda Kuchita Zolimbitsa Thupi?

Kutaya thupi ndi njira yovuta komanso yovuta yomwe ingapezeke mwa kuphatikiza zinthu zambiri.

Tikudziwa kuti kugwiritsa ntchito zakudya komanso kuchita masewera olimbitsa thupi limodzi, kuwonda kudzakwaniritsidwa mwachangu komanso wathanzi. Bwanji ngati mulibe nthawi yochitira masewera olimbitsa thupi? Kapena ngati simukufuna kuchita masewera? Kenako, "Kodi mungachepetse thupi ndi zakudya zokha?” funso limabwera m’maganizo.

Zowona "Kodi ndizotheka kuonda ndi zakudya zokha popanda kuchita masewera olimbitsa thupi?Ngati mukufuna kudziwa, ndikupangira kuti muwerenge nkhaniyi mosamala.

Mukufunikira chiyani kuti muchepetse thupi?

Pali zinthu zingapo zofunika zomwe zimapereka kuwonda pakuchepetsa thupi. Zinthu izi zikabwera palimodzi, kuchepa thupi kumachitika.

kuchepa kwa kalori

• Chomwe chimakhala ndi gawo lalikulu pakuchepetsa thupi ndi kuchepa kwa calorie. Ndiye kuti, kudya zopatsa mphamvu zochepa kuposa zopatsa mphamvu zowotchedwa patsiku.
• Mwanjira iyi, kuwonda kudzachitika pakapita nthawi chifukwa thupi limawotcha mafuta ndi chakudya cham'mimba kuti chikhale ndi mphamvu.

chakudya factor

• Mutha kudziwa njira zambiri zodyera kuti muchepetse thupi, ndipo mwina mukugwiritsa ntchito ambiri aiwo.
• Cholinga cha zakudya ndikuchepetsa thupi pang'onopang'ono potenga ma calories ochepa kuposa momwe thupi limafunira. Mwanjira ina, monga tafotokozera pamwambapa, cholinga cha zakudya ndikupanga kuchepa kwa kalori.
• Kuchuluka kwa zopatsa mphamvu zomwe zimafunikira kuti muchepetse thupi ndizosiyana kwambiri ndipo zimatengera zinthu zambiri, kuphatikiza jenda, kutalika, kulemera, ndi zina mwachibadwa.

Zakudya zodziwika bwino zomwe zimathandiza kuchepetsa kuchepa kwa thupi m'njira yathanzi ndi izi:

• zakudya zochepa zama carb

• zakudya za ketogenic

• zakudya zama protein ambiri

• kusala kudya kwapakatikati

zolimbitsa thupi

• Chitani masewera olimbitsa thupindi chinthu chomwe chimagwira ntchito yofunika kwambiri pakuwonda. Pamodzi ndi kupanga kuchepa kwa calorie, kumathandizanso kuwotcha mafuta.
• Kuchepetsa thupi, kuthamanga, kusambira komanso masewera olimbitsa thupi, monga kupalasa njinga, ndi othandiza kwambiri kuposa masewera olimbitsa thupi.
• Kuti mukhale ndi pulogalamu yophunzitsira bwino, kuchita maphunziro a cardio ndi kukana kumagwira ntchito bwino.

Kodi ubwino wochepetsera thupi ndi zakudya zotani?

Ngakhale zakudya ndi masewera olimbitsa thupi amagwiritsidwa ntchito pamodzi kuti achepetse thupi, anthu ena amakonda kuonda chifukwa cha zakudya. Kuchepetsa thupi ndi kudya basiali ndi mbali zabwino;

Amalola chidwi chathunthu pazakudya

• Ngakhale kuti masewera olimbitsa thupi ndi ofunikira pazinthu zambiri za thanzi, kuphatikizapo kulemera kwa thupi, kuchotsa kulemera kwa thupi kumatsimikizira kuti chidwi chonse chimaperekedwa ku zakudya.
• Kukhala ndi zochepa zomwe muyenera kuziganizira kumapangitsa kukhala kosavuta kumamatira ku zakudya komanso kumawonjezera kulemera kwabwino pakapita nthawi.

Zimapulumutsa nthawi kwa omwe ali ndi ndandanda yotanganidwa

• Kwa iwo omwe ali ndi ndandanda yotanganidwa ya tsiku ndi tsiku, kukonzekera chakudya komanso kuchita masewera olimbitsa thupi masana kumakhala kotopetsa.
• Pongoyang'ana pazakudya, mutha kumasula nthawi yamtengo wapatali mu pulogalamu yanu ndikuchepetsa thupi mosavuta.
• Mukatha kuzolowera pulogalamu yazakudya, mutha kuyamba kuchita masewera olimbitsa thupi pang'onopang'ono kuti mupite patsogolo pakuwonda.

Kuopsa kwa kuonda mwa kudya basi

kuchepetsa thupi mwa kudya basi ngakhale kuli kotheka, pali zina zochepetsera zomwe muyenera kuziganizira;

chiopsezo cholemera

• Osayesa kuchepetsa thupi mwa kudya basiChoyipa chachikulu cha s ndikuyambanso kunenepa pakapita nthawi.

Kulephera kukwaniritsa zotsatira zabwino zolimbitsa thupi

• Kuchita masewera olimbitsa thupi nthawi zonse kumawotcha zopatsa mphamvu, kumawonjezera kuwonda, komanso kumapereka maubwino ena ofunikira a metabolic.
• Ubwino wa metabolic umatengera momwe thupi limasinthira chakudya chomwe mumadya kukhala mphamvu. 
• Kukhala ndi minofu yowonda kwambiri komanso mafuta ochepa amthupi kumathandiza thupi kuwotcha ma calories ambiri pakupuma. Izi ndi zopindulitsa kwa iwo amene akufuna kuonda.

Malangizo ochepetsa thupi

Ngakhale kuchita masewera olimbitsa thupi limodzi ndi zakudya ndi njira yabwino kwambiri yochepetsera thupi, mwa kudya basi Mukhozanso kuchepetsa thupi mwa njira yathanzi.

Kodi mukufuna kuonda bwanji?

• Kuchuluka kwa kulemera komwe muyenera kutaya ndikofunika kwambiri pano.
• Kwa iwo omwe ali ndi kulemera kwakukulu kuti achepetse, njira yabwino kwambiri ndiyo kudya komanso kuchita masewera olimbitsa thupi.
• Amene akufuna kutaya makilogalamu 5-6 okha akhoza kukwaniritsa izi ndi zakudya.

Khalani ndi zolinga zomwe mungathe kuzikwaniritsa

• Ma calories ochepa omwe mumadya, mumataya thupi mwachangu.
• Komabe, kuchepetsa kudya kwa calorie kwambiri kungayambitse zotsatira zoyipa monga kutayika kwa minofu, kuwonjezeka kwa njala, kuperewera kwa zakudya m'thupi, kumva ulesi komanso kuchepa kwa ma calories omwe amawotchedwa tsiku ndi tsiku.
• Chifukwa chake, khalani ndi zolinga zenizeni zochepetsera thupi pafupifupi 0,5kg pa sabata kuti mupewe izi.