Njira Zabwino Kwambiri Zochepetsera Kuwonda komanso Zothandiza Kwambiri

Akuti kudya, komwe kuli pakati pa njira zochepetsera thupi, kuli ndi lamulo losavuta. Ngati mumadya zopatsa mphamvu zochepa kuposa zomwe mumawononga tsiku lililonse, mudzaonda. Ngati nthawi zonse mumadya zopatsa mphamvu kuposa momwe mumawotcha, mudzanenepa. Iyi ndi njira yochepetsera thupi yomwe aliyense amadziwa ndikugwiritsa ntchito podya. Ndiye ndi zophweka? 

Ngati mukuganiza kuti ndizosavuta, mukulakwitsa. mu bizinesi mahomoniNjirayi imakhala yovuta kwambiri pankhani yochita masewera olimbitsa thupi, masewera olimbitsa thupi, ndi makhalidwe a zakudya zomwe timadya. Thupi limawotcha zopatsa mphamvu m'magawo atatu:

• Kupumula kwa metabolic rate (RMR): Kupumula kwa kagayidwe kachakudya ndi kuchuluka kwa ma calories omwe thupi limafunikira kuti likhalebe ndi ntchito zabwinobwino monga kupuma ndi kupopa magazi.

• Thermic effect of food (TEF): Izi zimatanthawuza ma calories omwe amagwiritsidwa ntchito pogaya, kuyamwa ndi kusokoneza chakudya.

• Thermal effect of activity (TEA): Awa ndi ma calories omwe amagwiritsidwa ntchito panthawi yolimbitsa thupi. 

Ngati chiwerengero cha ma calories omwe mumadya chikufanana ndi chiwerengero cha ma calories omwe mumawotcha, mudzasunga thupi lanu. Ngati mukufuna kuchepetsa thupi, muyenera kudya ma calories ochepa kuposa momwe mumawotcha. Palinso njira ina. Muyenera kupanga zopatsa mphamvu zama calorie pochita masewera olimbitsa thupi ndikuwotcha zopatsa mphamvu zambiri.

Tisanalankhule za njira zothandiza kwambiri kuwonda, tiyeni tifotokoze zomwe aliyense ayenera kudziwa za kuwonda komanso kuti zitenga nthawi yayitali bwanji kuti muchepetse thupi.

Momwe mungachepetse thupi?

Zinthu zosiyanasiyana zimakhudza mlingo wa kuwonda. Zambiri mwa zinthuzi n’zopanda mphamvu kwa munthu.

• kugonana: Chiŵerengero cha mafuta ndi minofu chimakhudza kwambiri kuwonda. Azimayi amakhala ndi mpumulo wa metabolism 5-10% poyerekeza ndi amuna omwe ali ndi msinkhu wofanana. Izi zikutanthauza kuti akazi amawotcha 5-10% zopatsa mphamvu zochepa popuma kuposa amuna. Mwa kuyankhula kwina, amuna amatha kuonda mofulumira kusiyana ndi akazi pa zakudya pansi pamikhalidwe yofanana.

• Zaka: Chimodzi mwa zosinthika zambiri za thupi zomwe zimachitika ndi ukalamba ndi kusintha kwa thupi. Kuchuluka kwamafuta kumawonjezeka ndipo minofu imachepa. Kusintha uku, pamodzi ndi zinthu zina monga kuchepa kwa caloric zosowa za ziwalo mlingo wa metabolicZimachepetsanso . Akuluakulu azaka zopitilira 70 amakhala ndi metabolic rate yomwe ndi 20-25% yotsika kuposa achichepere. Kutsika uku kumapangitsa kuchepa thupi kukhala kovuta kwambiri ndi zaka.

• Kuchepa kwa kalori: Kuchepetsa thupi kuchepa kwa kalori ayenera kulenga. Kuperewera kwa calorie ndiko kusiyana pakati pa ma calories omwe mumatenga ndi ma calories omwe mumawotcha. Kuchuluka kwa kuchepa kwa calorie kumatsimikizira momwe mumachepetsera thupi mwachangu. Mwachitsanzo, kudya 8 zopatsa mphamvu zochepa patsiku kwa masabata 500 kumabweretsa kuwonda mwachangu kuposa kudya ma calories 200 ochepa patsiku.

• Gona: Kugona ndi gawo lofunikira losaiwalika pakuchepetsa thupi. Zosasintha kusowa tuloZimalepheretsa kwambiri kuthamanga kwa thupi. Zatsimikiziridwa kuti ngakhale usiku umodzi wokha wa kusowa tulo kumawonjezera chikhumbo cha zakudya zokhala ndi ma calorie ambiri, zopanda thanzi monga makeke, makeke, zakumwa zotsekemera ndi tchipisi. Kuonjezela pa kupangitsa kukhala kovuta kuonda, kusoŵa tulo kosatha kumagwirizana kwambiri ndi matenda a shuga a mtundu wachiŵiri, kunenepa kwambiri, matenda a mtima ndi khansa zina.
• Kugwiritsa ntchito mankhwala: Mankhwala ena, monga antidepressants ndi ena antipsychotics, amapangitsa kuti zikhale zovuta kuchepetsa thupi. Zimayambitsa ngakhale kulemera.
• Zachipatala: Popeza chithokomiro chimapanga mahomoni omwe amawongolera kagayidwe kake, zimachitika chifukwa cha kuchepa kwa chithokomiro. kukhumudwa ndipo matenda monga hypothyroidism amapangitsa kukhala kovuta kuonda.

• Genetic: Majini a m’banja amatsimikizira ngati munthu ali wonenepa kapena wonenepa.

Zimatenga Nthawi Yaitali Bwanji Kuti Muonde?

Kutaya thupi ndi njira yovuta. Ndalama zomwe mungapereke zimasiyana malinga ndi zinthu zambiri zomwe zalembedwa pamwambapa. Akatswiri a zaumoyo amati kutaya theka la kilo kufika pa kilogalamu imodzi pa sabata ndi njira yabwino. Malinga ndi kuwerengera uku, 2 mpaka 4 kilos imatayika pamwezi. Mudzataya thupi mofulumira m'masabata oyambirira mutayamba kudya. Pamene nthawi ikupita, mlingo wa kuwonda umachepa. 

Musalole kuti ndalamazi zikhale zochepa kwambiri. Mwina mukuganiza zochepetsera kilogalamu imodzi pa sabata. Izi zimatchedwa kuonda mofulumira. Kuonda mwachangu kumakhala ndi zowopsa monga ndulu, kutaya madzi m'thupi komanso kusowa kwa zakudya m'thupi. Zotsatira zina za kuwonda mwachangu ndi monga:

• Mutu
• Kukwiya
• kutopa
• Kudzimbidwa
• kutayika tsitsi
• kusakhazikika kwa msambo
• kutayika kwa minofu

Kuchepetsa thupi si njira yokhazikika. Masabata ena mumapereka zambiri, masabata ena mumataya pang'ono, kapena simungapereke nkomwe. Choncho musataye mtima ngati kuwonda kwanu kukuchepa kapena kutsika kwa masiku angapo. Chifukwa cha zinthu zomwe tazitchula pamwambapa, aliyense kuwonda nthawi zimasiyana.

Kodi Njira Yothandiza Kwambiri Yochepetsera Kuwonda Ndi Iti?

Pali zakudya zambiri pamsika zomwe zimati zimachepetsa thupi. Ndikukhulupirira kuti mudzasokonezeka kuti ndi iti yomwe muyenera kuyikapo. Ngakhale zimanenedwa kuti zakudya zilizonse zimakhala zabwino kuposa zina, palibe mndandanda wa zakudya zabwino kwambiri. Chinthu chofunika pamene kudya ndi kupanga wathanzi calorie kuchepa.

Kodi mukudziwa chifukwa chake dieters ambiri amalephera? Chifukwa akhala pa zakudya zochepa zama calorie kwa nthawi yayitali. Kuti muwonjezere mwayi wanu wopambana mukudya, sungani kuchepa kwa calorie yanu. Mwachitsanzo; Kupanga kuchepa kwa calorie 1000 sikungakhale kovuta kwa inu m'masiku oyamba azakudya. Koma pamene masiku ndi masabata akupita, umayamba kukhala ndi vuto. Mukhoza kupita mpaka kusiya zakudya. M'malo mwake, kuchepa kwa calorie tsiku lililonse kwa ma calories 500 kudzakuthandizani kupita patsogolo pang'onopang'ono koma molimba.

Sinthani zakudya zanu, ndiko kuti, pangani pulogalamu yazakudya molingana ndi zakudya zanu komanso thanzi lanu. Mutha kupeza thandizo kuchokera kwa katswiri wazakudya pa izi.

Musaiwale kuchita masewera olimbitsa thupi pamodzi ndi zakudya zanu kuti muwotche mafuta ambiri komanso kupewa kutaya minofu pamene mukuwotcha mafuta. Chitani masewera olimbitsa thupi ophatikizana monga maphunziro a aerobic ndi kukana.

Njira Zabwino Kwambiri Zochepetsera Kuwonda komanso Zothandiza Kwambiri

Kuti muchepetse thupi mwanjira yathanzi, choyamba, kumbukirani izi. Simungathe kuwonda popanda kudya. Kuyesera kuonda ndi njira zochepetsera zosayenera monga kusadya chakudya kumapangitsa thupi kukana ndikudziteteza.

Ngakhale mutachepetsa thupi, mutatha kulemera kwanu koyenera, mudzakhala ndi zotsatira za yoyo ndikubwezeretsanso kulemera komwe munataya. Pachifukwa ichi, akatswiri amalangiza kupanga pulogalamu yathanzi yopatsa thanzi m'malo modyera. Tsopano tiyeni tiwone njira zochepetsera thupi zomwe zimagwira ntchito popanga pulogalamu yazakudya zabwino.

• Idyani chakudya cham'mawa

Mukadzuka m’maŵa uliwonse, mumadzuka ndi mimba imene yagaya zimene munadya dzulo lake ndipo mwakonzeka kugayidwa. Mumafunika mphamvu kuti muyambe tsiku mwamphamvu komanso mwamphamvu. Mumakwaniritsa chosowa ichi ndi kadzutsa.

Mukamaganiza za chakudya cham'mawa, musamangoganizira za chokhwasula-khwasula. Chakudya cham'mawa chabwino chiyenera kukupatsani mphamvu zomwe mukufunikira kuti muyambe bwino tsikulo. Pachifukwa ichi, muyenera kudya chakudya cham'mawa ndi zakudya zopatsa thanzi monga tchizi, azitona, uchi, mkaka, mazira ndi mkate.

Onetsetsani kuti chakudya chanu cham'mawa chili ndi mapuloteni ambiri. Kafukufuku wasonyeza kuti anthu omwe amadya mapuloteni ambiri pa chakudya cham'mawa amadya zochepa pazakudya zotsatila.

• Osadumpha chakudya chamasana

Idyani chakudya chanu pa nthawi yake. Kudya zakudya zoziziritsa kukhosi mutayimirira kapena kudya chakudya chofulumira ndizovuta kwambiri zomwe mungawononge thanzi lanu.

Pewani zakudya zamafuta ndi zolemetsa. Chifukwa mukamadya chakudya choterocho, kulemera kumakugwerani ndipo mumayamba kugona pafupifupi XNUMX koloko madzulo, ndipo mumatopa chifukwa cha kusakhazikika kwa shuga m'magazi.

Mukachedwetsa chakudya chamasana, mudzadya chakudya chamadzulo chakudya chanu chisanagayidwe ndipo mudzaika thanzi lanu pachiswe. Kudumpha zakudya kumapangitsa kuti mudye kwambiri madzulo. Simungathe kuchepetsa thupi chifukwa cha izi. Mumalemeranso tikamaganiza kuti chimbudzi chimachepa madzulo. 

• Osadzichulukira pa chakudya chamadzulo

Makamaka musadye ikatha XNUMX koloko. Sankhani supu, yoghuti, masamba ndi nyama yoyera kuti mudye chakudya chamadzulo. Ngati simungathe kudziletsa ndikuphonya chakudya chanu, yendani ola limodzi.

• Osadya zakudya zopanda thanzi pakati pa chakudya

Zakudya zopanda thanzi monga mabisiketi, makeke ndi tchipisi, zimene zimaonedwa kuti n’zosayenera, zimakhala ndi ma calories ambiri. Zimawonjezera shuga, mafuta ndi cholesterol m'magazi ndikuwononga thanzi la mtima. Ngati mukufuna zokhwasula-khwasula pakati pa chakudya, sankhani zokhwasula-khwasula zathanzi komanso zotsika kwambiri monga zipatso, yoghuti, mtedza wowerengeka.

• Osadya musanagone usiku

Mukagona, thupi lanu lonse limagwira ntchito pang'onopang'ono ndipo limapuma. Ukagona ndi mimba yokhuta, sugona bwino, udzadzuka m’mawa wotopa ndipo udzawononga thanzi la m’mimba. Umanenepa chifukwa chakudya chimene umadya sichigayidwa. Ngati mukufuna kuchepetsa thupi, malizitsani kudya osachepera maola 3-4 musanagone.

• Osadya akamwe zoziziritsa kukhosi mukamaonera TV

Ndiwowopsa kwambiri masitayelo akakhwawa. Mumadya mopambanitsa ndi chisangalalo cha machesi kapena filimu yomwe mukuwonera. Ngati mukumva kuti mukufunika kudya, mutha kusankha ma almond, hazelnuts kapena zipatso zina.

• Phatikizani masamba ndi zipatso pamndandanda wanu wazakudya.

Kudya nyama yokha kumawonjezera chiopsezo cha matenda a mtima ndi m'mimba. Kudya ndiwo zamasamba zokha kumapangitsa kuti usakhale wamphamvu mokwanira. Ngakhale kutsindika kuyenera kukhala masamba ndi zipatso, muyenera kudya nyama yofiira ndi yoyera pazakudya zanu.

• Za madzi

Madzi amatanthauza moyo wa zamoyo zonse. Muyenera kumwa madzi musanadye. Kumwa madzi mukangodya kapena mukangotha ​​kudya kumakulepheretsani kupindula ndi zakudya. Zimayambitsa kupanga gasi m'matumbo.

Muyenera kumwa madzi ambiri kuti muchotse zinyalala zambiri m'thupi. Koma yesetsani kuti musapitirire. Mofanana ndi mmene chakudya chambiri chilili chovulaza, madzi owonjezera amawononganso. Kufunika kwamadzimadzi tsiku lililonse kwa munthu wathanzi sikuposa malita 2-3.

• Idyani zakudya zamafuta

Zakudya za fiber zimateteza ku matenda a mtima ndi kuthamanga kwa magazi, komanso zimakupangitsani kumva kuti ndinu wokhuta. Imathandiziranso kuwonda pochotsa kudzimbidwa.

• Osadya mchere wambiri

Ngakhale mchere ndi mchere wofunikira, wochuluka kwambiri umayambitsa kuthamanga kwa magazi. Mchere wochuluka m'thupi umayambitsa kusungirako madzi, ndiko kuti, edema. Edema imayambitsa kutupa. Mukapanda kuyembekezera, sikelo imayamba kukupangitsani kuwoneka wonenepa. Kafukufuku waposachedwapa amalimbikitsa kuti kumwa mchere tsiku ndi tsiku kukhale mkati mwa malire a 4-5 magalamu.

27 Malangizo Othandiza Okuthandizani Kuchepetsa Kuwonda

1) Khalani ndi zolinga zenizeni. Zolinga zosatheka ndizosatheka kuzikwaniritsa.

2) Chepetsani pang'onopang'ono kuchuluka kwa ma calories. Osadula ma calorie anu mwadzidzidzi kuti thupi lisadziteteze ndikusunga mafuta.

3) Osafuna kuonda kwambiri munthawi yochepa. Zakudya zowonongeka sizimangovulaza thupi lanu, zimawononganso mphamvu zanu ndikusokoneza njira yanu yochepetsera thupi.

4) Khalani ndi zakudya zopatsa thanzi.

5) Osadziyeza tsiku lililonse. Manambala pa sikelo amasinthasintha nthawi zonse malinga ndi zomwe mumadya ndi kumwa masana. Chifukwa chake, kudziyeza tsiku lililonse kapena nthawi zonse tsiku lonse kungakupangitseni kukhala okhumudwa chifukwa kumapereka zotsatira zosiyanasiyana. Ndi bwino kudziyeza kamodzi pa sabata, nthawi yomweyo ya tsiku ndi zovala zomwezo.

6) Yesetsani kuti musadye m'malo. Popeza simukudziwa zomwe zili m'zakudya zomwe mumadya panja, mumadya mafuta osalamulirika kapena shuga. Ngati mukuyenera kudya, sankhani yathanzi komanso yotsika kalori.

7) Imwani madzi okwanira. Tengani mlingo watsiku ndi tsiku wofunikira pang'onopang'ono. Kumbukirani kuti muyenera kumwa madzi ambiri pamasewera kapena masewera olimbitsa thupi.

8) Kanizani zopatsa. Zakudya zomwe zimaperekedwa panthawi yochereza alendo kapena maulendo nthawi zambiri zimakhala zonenepa, zamchere kapena zotsekemera, kutanthauza kuti zimadzaza ndi zopatsa mphamvu. Achepetseni mwaulemu kapena idyani zochepa komanso zopanda mafuta. Ndi bwino kusapita kuphwando ndi njala.

9) Chitanipo kanthu pogwiritsa ntchito mwayi uliwonse. Yendani mtunda waufupi, gwiritsani ntchito masitepe m'malo mwa zikepe, musakhale pansi polankhula pa foni yam'manja.

10) Idyani zipatso m'malo mwa mchere. Osadya kwambiri masamba kuti musawonjezere index yawo ya glycemic. Khalani ndi chizolowezi chodya masamba ndi zipatso muzakudya zanu.

11) Idyani zakudya zamafuta.

12) Idyani zakudya zanu m'magawo ang'onoang'ono.

13) Osamva njala, idyani mkati mwa maola 4 kwambiri.

14) Osadumpha chakudya, makamaka chakudya cham'mawa. Idyani chakudya 3 patsiku, osadya zokhwasula-khwasula pakati. Ngati mukuona kuti mukufunika kudya, sankhani zakudya zopanda ma calorie ochepa monga zipatso, yoghuti ndi saladi.

15) Osadya zotsala m’mbale za ana anu.

16) Kukhala wopanda kanthu kumatanthauza kutembenukira ku chakudya. Pezani chochita kuti mupewe kukhala osagwira ntchito.

17) Chitani pang'onopang'ono komanso motsimikiza. Choyenera ndikuchepetsa kilogalamu imodzi pa sabata.

18) Idyani pang'onopang'ono ndi kutafuna kuti ubongo wanu ukhale wodzaza.

19) Osagula kapena kusunga mufiriji zakudya zomwe mumakonda koma muyenera kuzipewa.

20) Lowani muzochita zolimbitsa thupi ndipo musataye mtima.

21) Pezani wina woti akulimbikitseni pamene mukuyesera kuchepetsa thupi.

22) Osapita kukagula ukakhala ndi njala.

23) Osadya mwachangu ndipo musakhale ndi zodula m'manja nthawi zonse.

24) Osadya uku akuonera TV kapena kuwerenga buku.

24) Komabe, musamadye kwambiri zakudya izi ngati zakudya zopatsa thanzi.

25) Khalani kutali ndi zakudya zamafuta kwambiri.

26) Osagwiritsa ntchito zotsekemera, dulani shuga.

27) Osadya kuti ukhutitse ubongo wako, siya kudya ukakhuta.

Kufotokozera mwachidule;

Njira yothandiza kwambiri yochepetsera thupi ndiyo kudya. Pamene kudya, m`pofunika kudya wathanzi ndi kupanga wathanzi calorie akusowa. Khalani kutali ndi zakudya zotsika kwambiri zama calorie komanso zakudya zomwe sizigwira ntchito kwa nthawi yayitali. Pangani kudya moyenera moyo wanu. Mwa njira iyi, pamene mukuwonda, mudzasunga kulemera kwanu kwa nthawi yaitali.

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