Momwe mungachotsere mimba ndi mbali

M'mimba ndiye vuto lomwe anthu ambiri, amuna ndi akazi. Ndi pomwe mafuta nthawi zambiri amadziunjikira, omwe samangowononga mawonekedwe, komanso amavulaza thanzi, zomwe zimakhudza kugwira ntchito kwa ziwalo zamkati. Kuti musinthe thanzi lanu komanso manambala anu, kupewa zotsatira zosasangalatsa, muyenera kudziwa momwe mungachotsere mafuta pamimba. Ndi zomwe tikambirana tsopano.

Zambiri za kudzikundikira kwamafuta pamimba

Ngati thupi lilandira ma calorie ambiri kuposa momwe limafunikira, zochulukirapo zimasungidwa m'mafuta. Vutoli silimangokhala muzakudya zokha, komanso chifukwa chakuti ambiri mwa ife timayenda pang'ono, zomwe zimachepetsa mtengo wamafuta.

Mbali yapakati ya thupi, mosiyana, ndikuti, miyendo, yodzaza pang'ono m'moyo watsiku ndi tsiku, chifukwa chake sizodabwitsa kuti kwa mafuta ndi malo abwino odzikundikira. Kuphatikiza apo, mafuta akhoza kukhala osiyana. Nthawi zambiri, thupi limakhala ndi mafuta amitundu iwiri:

• Mafuta onunkhira, yomwe imawoneka ndipo imayikidwa pamimba, m'chiuno, matako.
• Mafuta ochulukirapo Anapangidwa mkati mwa thupi ndikudziphimba ziwalo zofunika: m'mimba, mapapu, chiwindi, mtima.

Anthu ambiri amawopa mafuta osaneneka, komabe, malinga ndi akatswiri, ndi visceral yomwe imawonedwa ngati yowopsa.

Ngati mukuyang'ana mbali imodzi, mafuta omwe asonkhanawo akhoza kukhala othandiza kwambiri, chifukwa amasunga mphamvu, yomwe imatha kukhala yothandiza pangozi zadzidzidzi, komanso imateteza ziwalo kuti zisawonongeke, zimagwira ntchito yotsika.

Komabe, zovuta zake ndizofunikanso kwambiri. Mafuta ochulukirapo amatulutsa zinthu zingapo zoyipa zomwe zimatha kuyamwa ndi ziwalo zapafupi. Munthu yemwe ali ndi kunenepa kwambiri amakonda kwambiri zovuta ndi kupsinjika mtima, amakonda kuchita zinthu zowononga ubongo, matenda ashuga ndi mitundu yosiyanasiyana ya oncology.

Zomwe zimachitika polimbana ndi mafuta pamimba

Mafuta onse a visceral ndi subcutaneous ayenera kumenyedwa kudzera mu pulogalamu yonse yomwe imaphatikizapo kudya wathanzi, masewera olimbitsa thupi komanso kusintha kwa chikhalidwe cha anthu ambiri. Kuti muthane ndi momwe mungachotsere mafuta m'mimba yotsika kunyumba, muyenera kutsatira izi:

• Zakudya zoyenera. Palibe chifukwa chanjala - iyi ndi njira yoopsa kwambiri yochepetsera thupi. Ndikofunikira kudya moyenera, mosamala komanso moyenera, kuwongolera kuchuluka kwa zopatsa mphamvu, osapatula zakudya zoyipa kuchokera muzakudya ndikuzipangira zabwino.
• Kuperewera kwa kalori. Ichi ndi chitsimikizo chofunikira kwambiri chochepetsa thupi - kugwiritsa ntchito mphamvu zambiri kuposa zomwe mumadya. Izi zimatheka pochepetsa zakudya komanso kuwonjezera kuchuluka kwa kalori kudzera m'masewera. Cholakwika choyenera cha calorie cha tsiku ndi tsiku ndi 300-500. Mutha kuwerengera zofunikira pothandizidwa ndi wathanzi. Kuphatikiza apo, tsopano mutha kupulumutsa mapulogalamu osiyanasiyana ndi mapulogalamu omwe amaganiza za kuchuluka kwa kalori ndi kuchuluka kwa mphamvu zomwe zimagwiritsidwa ntchito patsiku.
• Zochita zolimbitsa thupi. Mwachilengedwe, popanda izi ndizosatheka kuchotsa mafuta mwachangu pamimba, komanso kuchepetsa thupi mwambiri. Chimodzi mwazolakwika zazikulu za iwo omwe akufuna kuti athetse mafuta am'mimba ndi masewera olimbitsa thupi pamimba ndi okhawo. Kumbukirani kuti masewera olimbitsa thupi satentha mafuta, koma timafunikanso kuti akhale athanzi. Kufunikira kwa kuphunzitsa kwa Cardio kumakuliranso. Ikhoza kukhala kuthamanga, kusambira ndi chilichonse chomwe mungafune. Chachikulu ndichakuti musakhale aulesi ndipo muzichita pafupipafupi.
• Kuwongolera kupsinjika. Kupsinjika kosalekeza komanso kusamvana kumayambitsa kusokonezeka kwa metabolic ndi kuchuluka kwa mafuta, kuphatikiza mafuta owopsa a visceral. Ngozi ina ndiyakuti ambiri amazolowera kulanda kupsinjika ndi zakudya zopatsa mphamvu kwambiri. Mwachilengedwe, sangathandize pankhaniyi. Ndikwabwino kuzolowera kusinkhasinkha, kuwerengera m'malingaliro anu mpaka teni kapena kumvera nyimbo zotsitsimutsa.
• Kugona mokwanira. Kusowa tulo, komanso kuchulukirapo, kumabweretsa kugawa kopusa kwamphamvu zamagetsi, ndikuwonjezera kulemera, motsatana. Kuphatikiza apo, kusowa tulo ndi njira yabwino yopangira nkhawa, zoopsa zomwe tatchulazi. Yesani kugona kwa maola 7-8.

Zolemba za zakudya

Kukhathamiritsa kwa chakudya ndikofunikira kwambiri pakulimbana ndi mafuta am'mimba. Mukudziphika nokha ndi zakudya zopanda pake, ndipo ngakhale mumagawo akuluakulu, mafuta amkati amadziunjikira. Ngati mukufuna kuchepetsa thupi, simukuyenera kudya zakudya, koma khalani ndi njira yoyenera yothandizira kuti mukhale ndi moyo wabwino - mudzatha kudzilimbitsa bwino, osangochepetsa thupi, kenako ndikukula msanga. Pangani zakudya zanu potsatira mfundo izi:

• Idyani m'magawo ang'onoang'ono, koma nthawi zambiri - 5-6 patsiku. Izi zikuthandizira kuthamanga kwa m'mimba ndi kagayidwe, kuphatikiza, simudzafa ndi njala. Palibe chifukwa chomwe mungadumphe zakudya - izi zimakwiyitsa kudya kwambiri komanso kuchuluka kwa mafuta a visceral, chifukwa.
• Ndikofunikira kupatula pa zakudya zomwe zili ndi zopatsa mphamvu zambiri, koma osapeza phindu lililonse. Awa ndimaswiti omwe mumawakonda, makeke, mkate woyera, chakudya chofulumira, masoseji, mayonesi ndi soseji zina. Ndikofunikanso kupewa kukazinga, mafuta ochulukirapo komanso amchere.
• Imwani madzi ambiri - Imayendetsa kagayidwe ndipo imathandizira njira zamafuta oyaka.
• Osachotsa mafuta onse muzakudyam. Izi ndizowopsa, ndipo ambiri amachepetsa thupi ndi chimo ili. Mafuta amayenera kukhala, koma osati omwe amapezeka margarine ndi zonona kuchokera ku keke, koma omwe omwe magwero awo ndi nsomba, mtedza, avocados, mafuta a masamba.
• Iwo amene amafuna kuti achotse mafuta muyenera kudya mapuloteni okwanira. Kondani nkhuku ndi nyama ina yokonda, nsomba, tchizi.
• Idyani zipatso ndi masamba. Ali ndi mitundu yambiri yamafuta, mavitamini, michere, ndi zopatsa mphamvu zambiri mwa izo ndizochepa kwambiri. Masamba obiriwira ndi othandiza kwambiri.

Zochita zolimbitsa thupi

Chimodzi mwamagawo ofunikira momwe mungachotsere mafuta pamimba ndikuchita masewera olimbitsa thupi. Ndikwabwino kupereka pulogalamuyo kwa akatswiri odziwa ntchito. Chonde dziwani izi:

• Analimbikitsa masewera olimbitsa thupi pamimba yopanda kanthu - mwina m'mawa, kapena ola limodzi ndi theka mutatha kudya nthawi ina iliyonse masana. Izi zipatsa thupi mwayi wogwiritsa ntchito mafuta enieni, osati zomwe mudadya.
• Tsatirani mayendedwe oyenera komanso mwamphamvu. Muyenera kuyamba kuchita zolimbitsa thupi ndi kutentha, kuti thupi lizikhala ndi nthawi yokonzekera katundu. Kuphatikiza apo, ndikofunikira kumaliza bwino kulimbitsa thupi, kudzipatsa nthawi yochira. Pankhaniyi, zolimbitsa thupi ndizabwino.

Monga tanena kale, maphunziro a Cardio amafunikira kuti awotche mafuta. Amalimbikitsidwa kudzipereka katatu pa sabata komanso kuchita mphindi zosachepera makumi anayi, kuti thupi liyambe kugwiritsa ntchito mafuta ochulukirapo.

Otsatirawa ndi othandiza pakukonza minofu yam'mimba zolimbitsa thupi:

Kupotoza kwapamwamba pa atolankhani.

Muyenera kugona pamsana panu, ndi kuwerama kumbuyo kwa mutu wanu, kugwada ndi miyendo yanu m'mabondo, ndikupumira pansi pansi. Kwezani thupi, chifuwa chakutsogolo. Ntchito yonse iyenera kuchitika mwa kutsitsa minofu yam'mimba. Choyamba, chitani magawo awiri a ma 10 reps, koma pakapita nthawi muyenera kuwonjezera chiwerengerochi.

Makina osindikizira.

Malo oyambira - atagona pansi kumbuyo kwake. Ntchito yanu ndikuwongola miyendo mowongoka kufikira atafika mbali yakumanja. Kenako tsitsani miyendo yanu pang'ono pang'ono. Ntchito iyi imayang'aniridwa ndi atolankhani am'munsi, motero, ndizothandiza kwambiri kwa iwo omwe akufuna kuthana ndi mafuta m'mimba yotsika.

Sindikizani kawiri.

Kuphatikiza kwa masewera awiri apitawa. Muyenera kugona pamsana panu, ikani manja anu kumbuyo kwa mutu wanu, ndikuweramitsa miyendo yanu. Nthawi yomweyo, kwezani thupi lam'munsi komanso lam'mimba, potulutsa minofu yonse yam'mimba.

Katundu wambiri, pomwe minofu yonse yam'mimba imagwira ntchito. Muyenera kutenga kutsimikizika komwe kuli pansi, monga momwe mumakankhira, ndikukhala motalikirana momwe mungathere. Poyamba, masekondi 30 azikhala okwanira, koma pang'onopang'ono nthawi ino ikuyenera kuwonjezeka. Barayo ili ndi mitundu yosiyanasiyana: pa nsonga zam'manja, zotsekemera, ndi kukwera kwa mwendo, ndi zina zotero. Popeza mutha kudziwa bwino mtunduwo, mungathe kusintha pulogalamuyi ndi mitundu ina.

Kuthamanga, kupalasa njinga, tenisi, kuyenda kwa Nordic kudzakhala kothandiza. Chiyeso choyenera: 10% yolimbitsa thupi, zolimbitsa thupi 30%% ndi zina zonse - maphunziro a Cardio. Muli m'malingaliro kuti mumatha kuwotcha mafuta, pomwepa kukulitsa minofu ndikuikonza.

Zocheperako pochepetsa nkhawa

Zakhala zanenedwa kale za kuopsa kwa kupsinjika ndi kusokonezeka kwa manjenje kwa chiwerengerochi. Zosadabwitsa, kuti anthu ambiri masiku ano izi ndizovuta kwambiri - nthawi zambiri zimakhala zosavuta kuyamba kudya mokwanira kapena kuchita masewera olimbitsa thupi pafupipafupi kuposa kungokhala ndi mantha. Njira zotsatirazi zingathandize kuthana ndi vutoli:

• Chete. Amakhala wokhumudwitsidwa kwambiri kuthana ndi kupsinjika chifukwa cha chakudya, mowa ndi antidepressant. Bwino yesani kukhala chete ndikupumula. Ngati mungathe kupita kunja kwa tawoni. Ngati sichoncho, mutha kutseka mawindo onse mnyumbayo, muzimitsa magetsi ndipo mumangogona ndikugona. Mukamathetsa zinthu zosokoneza, mudzakupatsirani mpumulo.
• Nyimbo zakale. Nyimbo zosalala ndi zosungunuka zimathandiza kuti ubongo ukhale wopuma. Zikuwoneka zachilendo, koma kumvetsera nyimbo zotere nthawi zonse kumathandizanso kuwotcha pamimba.
• Tiyi yobiriwira. Chomwa ichi sichimangoyeretsa thupi komanso kufulumizitsa kagayidwe, komanso kusintha matenda amanjenje. Yesani kusintha khofi m'malo mwake.

Kuphatikiza apo, mutha kusintha kutikita minofu, kukulunga thupi, kusamba kosiyana. Njira yolumikizidwa chotere sichingasiye mwayi wamafuta pamimba, ngakhale womwe ndi wozama kwambiri. Koma musaiwale kuti zotsatira zake ziyenera kusungidwa. Ichi ndichifukwa chake zakudya zoyenera komanso masewera olimbitsa thupi ziyenera kukhala moyo wanu, osati osakhalitsa.

Momwe mungachotsere mafuta pamimba?

Kuchotsa mafuta pamimba ndi m'mbali ndi loto labwino kwambiri la amuna omwe akufuna kuchepetsa thupi. Komabe, ngakhale kuti anthu onenepa kwambiri amakonda kulimbikitsa mtundu wawo wokongola wamtundu "woipa", ulesi komanso kusintha komwe kumayenderana ndi zaka, chinthu chofunikira kwambiri mu seti nthawi zambiri chimakhala chambiri kudya caloric. M'malo mwake, kukana ufa ndi maswiti ndiye gawo loyamba pofikira pamimba yayikulu.

Tsoka ilo, kuponya ma calorie ochulukirapo ndikuchotsa m'mimba mwanu ndi masewera olimbitsa thupi sikophweka. M'malo mwake, imodzi yotsekemera sopo yofanana ndi yomwe imayendetsa makilomita awiri - chifukwa chake ndikofunikira kudziwa kuwerengera zopatsa mphamvu. Kuphatikiza apo, cola, juwiti, maswiti ndi ayisikilimu nthawi zambiri amakhala opanda shuga wamba, koma madzi a fructose, omwe amakhumudwitsa kagayidwe ndipo amakhumudwitsa kukula kwa mafuta osunthika kumbali.

Kuphatikiza apo, ngakhale kulimbitsa thupi pamimba kumathandizadi kutulutsa kamvekedwe ka minofu yam'mimba (yomwe, mosakayikira, ndikofunikira polimbana ndi m'mimba yopweteka), chakudya chochepa kwambiri ndizofunikira kwambiri pakuchotsa masitolo amafuta. Za mafuta m'mbali - zimayaka bwino kwambiri kuchokera pakulimbitsa thupi.

Zakudya kuti muchepetse thupi m'mimba

Poyesera kuchotsa m'mimba sabata limodzi, ambiri amachepetsa kwambiri chakudya chomwe chimadyedwa ndikuyamba kufa ndi njala - akukhulupirira kuti mwanjira imeneyi athe kuthamangitsa mafuta kumbali zawo. Tsoka ilo, njira yochepetsera thupi yotero imangoyambitsa kuyankha kwakuipa kwa thupi (makamaka, chifukwa cha kuchuluka kwa mahomoni cortisol ndi leptin), chifukwa chomwe kulemera kumatha kuyamba kukula mofulumira.

Zakudya zabwino zothandizira kuchepetsa thupi m'mimba si "chithandizo chambiri", koma kusinthika kwa chakudya choyenera, chomwe chimakhala ndi zakudya komanso zakudya zambiri zomwe zimakhala ndi glycemic index, komanso kukana maswiti, zakudya zosavuta komanso zakudya zopanda pake. Chakudya choterocho sichingathandize kuti muchepetse thupi msanga, komanso akuwonetsetsa kuti ma kilogalamu omwe amayendetsedwa sanabwerere kumbali.

Mimba Yam'mimba: BMI

Mlozera wamasamba ambiri, womwe nthawi zambiri umagwirizanitsidwa ndi bambo wokhala ndi mimba yayikulu, umalumikizidwa kwambiri ndi matenda oopsa angapo - kuyambira shuga kupita ku cholesterol yayikulu komanso mavuto ndi mtima. Mapeto ake, kunenepa kwambiri komwe kumakhala chizindikiro kuti thupi limalephera.

Mwa zina, zotsatirapo zoipa za kukhala ndi mimba yayikulu mwa amuna ndi kuchepa kwapang'onopang'ono kwa testosterone. Mafuta ochulukirapo omwe thupi laimuna limadzisungira lokha (komanso m'mimba makamaka), mafuta ochulukirapo amakhudza kusintha kwa testosterone kukhala estrogen. Zotsatira zake ndikuwonjezereka kwa unyinji wamafuta achikazi pachifuwa ndi m'chiuno, kuchepa kwa minofu ndi kuchepa kwa libido².

Mimba yokhala m'mimba

Mwa anthu ambiri omwe onenepa kwambiri komanso omwe akuyesera kutentha mafuta, owerengeka okha ndi omwe "amakonda kuchita zathunthu". Ngakhale atakhala kuti ali ndi vuto lochepetsa mphamvu ya m'mimba, chifukwa chakukula kwa m'mimba nthawi zambiri sichikhala mu DNA konse ayi, koma machitidwe ake akudya komanso moyo wongokhala. Pofuna kuthamangitsa mafuta awa, zizolowezi zoyenera ziyenera kusintha.

Komanso ndikulakwitsa kuganiza kuti kuwonjezeka kwamafuta amthupi ndi zotsatira zosakonzekera, zomwe zimakhudza amuna onse kupitilira zaka makumi atatu (zenizeni, bere la bere limafotokozedwa nthawi zambiri ndi njira yoyenera yokhala ndi zakudya komanso kukhalabe pakungokhala), monga zotsatira zosagwirizana ndi kubereka (pali zitsanzo zambiri zomwe atsikana adachotsa bwino pamimba masabata angapo pambuyo pobadwa).

Momwe mungachotsere mimba ya mtsikana

Amakhulupilira kuti njira yabwino yochotsera mimba ya atsikana ndikukulitsa kuletsa kwa zakudya zopanda thanzi ndikuwongolera ku CBFU. Ndikulimbikitsidwa momwe mungawerengere chakudya chamagulu (mu chakudya cha Kremlin), kotero pitani mukadye keto yemwe samaphatikiza chakudya pang'ono muzakudya. Komabe, chifukwa cha kusiyanasiyana kwakama metabolic, zakudya ndizothandiza kwambiri pakuchepa kwa amuna, pomwe azimayi, njira yofulumira kwambiri yotentha mafuta (makamaka yamafuta pamavuto apansi) ndichizolowezi chochita masewera olimbitsa thupi.

Kuchita masewera olimbitsa thupi sikuti kumangothandiza kutentha ma calories, komanso kusintha kwambiri kagayidwe. M'malo mwake, thupi lachikazi limaphunzira kusungira mphamvu zowonjezera osati m'mafuta omwe ali kumbali ndi m'chiuno, koma mu minofu ya minofu (kuphatikiza mwa kukonza kapangidwe ka glycogen). Mfundo yothandizanso imakhala ndi gawo lina - kuchuluka kwa masewera olimbitsa thupi kwa akazi kumachitika mgululi, zomwe zimathandizadi kukonda masewera.

Momwe mungachotsere matanda otambalala pamimba?

Zolemba zowoneka bwino komanso m'mimba yokhala ndi vuto pang'ono ndizovuta zomwe anthu ambiri amayesera kuchepetsa thupi msanga. Kumbukirani kuti kapangidwe kake, zikwangwani pakhungu ndi chizindikiro cha kuwonongeka kwakhungu pakhungu ndi mtundu wa zipsera zazing'ono. Tsoka ilo, kuchotsa zizindikilo zomwe zilipo pakhungu zitha kuchitidwa opaleshoni ya pulasitiki, motero tikulimbikitsidwa kuti muyamba kumenyana nawo kuyambira sabata zoyambirira zoonda.

Kafukufuku wasayansi akuwonetsanso kuti kupanga mapangidwe otambalala pakhungu kumayenderana kwambiri ndi kuchepa kwa kaphatikizidwe ka collagen komanso kuchuluka kwa kupsinjika kwa mahomoni. Kumbukirani kuti ndi hormone iyi yomwe imakulanso ndi kukana kwambiri chakudya komanso kukhazikitsa zolimbitsa thupi zolimbitsa thupi. Izi zimatsimikiziranso kuti muyenera kuchepa thupi pang'onopang'ono komanso modula "osasamala", osayesa kuchepetsa thupi ndikuchotsa m'mimba yanu sabata limodzi.

Momwe mungachepetsere kulemera msanga

Wophunzitsa aliyense ku Hollywood amadziwa chinsinsi ichi, tsopano owerenga athu amadziwa za izi.Katswiri Wazopeza Zolemetsa ndi Wophunzitsa Alan Aragon, wogwira ntchito m'magazini ya Men's Health komanso wolemba mnzake wa The Lean Muscle Diet, kutanthauza "Kutulutsa Thupi", akukhulupirira kuti muyenera kuwotcha mafuta makilogalamu 5 kuti mukhale msanga ngati phiri la minofu.

Mukachulukitsa mafuta kuchokera kummbali komanso pamimba, minyewa iliyonse ndi ana akewo amawonekera papulogalamu. Njira zopatsa thanzi komanso zopatsa thanzi za Aragon zimafotokozera matupi a othamanga ku National Basketball Association, omanga mpikisano olimbirana nawo komanso omwe amatenga nawo mbali mu Olimpiki.

Momwe mungachotsere mafuta osaneneka? Kuti muchotse mafuta mofulumira pamimba, muyenera kugwiritsa ntchito ndondomeko ya zakudya zisanu zam'magawo asanu (ndikulimbikitsidwa kuti muwerenge malangizo onse amakono a kutayika kwamafuta).

Kuwerengera zama calorie ndi masewera olimbitsa thupi

Ngati zifika pama calorie, muyenera kuwongoleredwa ndi lamulo losavuta: muyenera zambiri kuti mufanane ndi kulemera kwanu komwe mukufuna. Mwachitsanzo, munthu amalemera makilogalamu 100, koma akufuna kuchepetsa thupi mpaka 70 makilogalamu, zomwe zikutanthauza kuti ayenera kudya zopatsa mphamvu zochulukirapo monga momwe munthu amafunira, zomwe kulemera kwake ndi 70 kg.

Zofunika! Ngati munthu amathera ola limodzi pa sabata pochita masewera olimbitsa thupi, ndiye kuti chiwerengero cha 10 chikuyenera kuwonjezeredwa pazoyenera zomwe mukufunazo. Ngati masewera olimbitsa thupi atenga nthawi yambiri, ndiye kuti pa ola lililonse lowonjezera muyenera kuwonjezera.

Ndiye kuti, ngati cholinga ndi 70 makilogalamu, ndipo kuphunzira sabata ndi kuchita masewera olimbitsa thupi kumatenga maola atatu, muyenera kuwonjezera 12 kuti nambala 70 ndikuwerengera zopatsa mphamvu motengera kulemera uku. Kuphatikiza apo, masewera olimbitsa thupi ayenera kupangidwira onse kulemera ndi kupirira.

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Ayenera kudyedwa manambala

Zachidziwikire, kuti mubwezere zolemera, mungathe kungoganizira zopatsa mphamvu, koma ngati mumadya michere yokwanira, mutha kukwaniritsa izi osamva ngati mukumadya.

Mapuloteni Mwinanso, palibe chifukwa cholankhulira zofunikira za chinthuchi. Izi zakukula kwa minofu ndizosatheka. Kuphatikiza apo, mapuloteni amathandizira kuchepetsa chidwi komanso kuchepetsa thupi poyankha funso la momwe mungachotsere mafuta ochulukirapo.

Fomula: Muyenera kudya pafupifupi magalamu awiri a protein pa kilogalamu iliyonse ya kulemera kwanu komwe mukufuna. Kuti mupeze malire a zikhumbo 70 makilogalamu, muyenera kudya pafupifupi 90-150 magalamu a mapuloteni. 1 gramu ndi ma calories anayi. Chifukwa chake, zopatsa mphamvu zomwe zimapezeka pamapuloteni ziyenera kuchulukitsidwa ndi 4. Pankhaniyi, zopatsa mphamvu pafupifupi 600 zimapezeka.

Mafuta. Kwa zaka zambiri, chinthuchi chimawonedwa ngati chiwanda chamadyera. Komabe, kafukufuku wamakono atsimikizira kuti mafuta awa alibe chochita ndi omwe amadzunjikana m'mimba komanso m'mbali.

Ndipo akuti kuti mothandizidwa ndi mafuta mutha kudziteteza ku kudya moperewera, chifukwa amapatsa kumva kukoma mtima, kunali kosayembekezeka. Mapeto ake, munthu amayamba kudya zochepa nthawi yayitali ndipo amakhala kwa nthawi yayitali.

Mfumo: pa kilogalamu iliyonse ya kulemera kwanu muyenera kudya gramu imodzi ya mafuta, ndiye, mu magalamu 70 aliwonse. 1 gramu yamafuta ndi 9 calories, 630 calories kuchokera mafuta amapezeka. Izi ndi pafupifupi 40% ya zopatsa mphamvu zonse.

Zakudya zomanga thupi. Zakudya zokhala ndi michere yambiri sizakudya zokha, komanso zili ndi mavitamini ndi michere yambiri. Chifukwa chake, simuyenera kukana kwathunthu zinthu zotere, koma simuyenera kuzizunza, monga mtundu wachiwiri wa shuga ungayambire. Kudya mafuta olondola komanso mapuloteni ambiri kumathandizira kuti mufikire njira, zomwe sizinganene za kufa ndi njala komanso kukana kwathunthu zinthu izi.

Zofunika! Zokonda zazikulu ziyenera kuperekedwa kwa mapuloteni ndi mafuta, kuchuluka kotsalira kwa ma calories kungaperekedwe kwa ma carbohydrate!

Pangani menyu yanu

Muyenera kupanga zakudya zanu pamaziko a zakudya zathu zonse - zomwe ndizachilengedwe. Ndikulimbikitsidwa kuti ndizikonda:

1. nyama
2. zopangidwa mkaka
3. mazira
4. masamba
5. chipatso
6. nyemba
7. mtedza
8. wholemeal rye ufa wopanga.

Tisaiwale kuti zinthu monga makeke, maswiti ndi zakumwa za shuga ndizovulaza kwambiri, chifukwa chake siziyenera kusiyidwa chakudyacho. Monga kalozera wopangira zakudya ayenera kugwiritsa ntchito mawonekedwe a chakudya.

Mutha kugwiritsanso ntchito sweetener mukamadya, izi zimathandizira kuthetsa shuga ndikuchepetsa thupi mwachangu.

Zamgululi zimatha kusankhidwa ndikusakanikirana ndi kukoma kwanu, ngati kuchuluka kwa zopatsa mphamvu, mafuta, mapuloteni ndi zakudya zimafanana ndi kulemera kwanu. Zakudya zamafuta pazinthu izi sizikhala ndi kuchuluka kwa zopatsa mphamvu, koma zimapangitsa kuti mwina pafupifupi pafupifupi pafupifupi kawunike zakudya zanu zomwe mumadya.

Zakudya

Kuti njira yodyetsera ikhale yogwira mtima komanso funso: momwe mungachotsere mafuta pamimba komanso kuchokera kumbali zatsalira palokha, ndikofunikira kutsogoleredwa ndi malamulo otsatirawa:

Osachepera 2 masamba omwe amayenera kudyedwa tsiku lililonse. Muli zopatsa mphamvu zochepa komanso zamafuta ambiri azakudya, zomwe zimakupatsani nthawi yayitali.

Lamuloli limakhudza zipatso, amafunikanso kudya zosachepera ziwiri. Chifukwa cha zipatso, minofu imadzaza ndi mphamvu yama metabolism ofunikira, ndipo zipatso zimakhudza kwambiri shuga wamagazi kuposa chimanga ndi zinthu zina zomwe zimakhala ndi wowuma kwambiri.

Kudya zipatso kumathandiza kupewa kudya kwambiri komanso kulakalaka kwambiri zakudya zina. Ndikwabwino ngati zochuluka zamakina azidzamwa kuchokera ku zipatso ndi ndiwo zamasamba. Komabe, ngati pali zovuta ndi kapamba, muyenera kudziwa zipatso zomwe mungadye ndi kapamba.

Chifukwa chake, muyenera kuyika ma konkiri awiri, nyemba ndi masamba omwe ali ndi masamba ambiri. Ndipo zakudya zamafuta ndi zakudya zina zitha kusiyidwa zokha.

Patsiku la maphunziro, muyenera kudya ola limodzi musanayambe maphunziro ndi ola limodzi mutatha kuchita masewera olimbitsa thupi. Pa chakudya chilichonse, muyenera kuwerengera moyenera kuchuluka kwa mapuloteni, mafuta ndi chakudya. Izi ndizofunikira kupatsa minyewa yokhala ndi mlingo wathanzi wazakudya. Kuchita masewera olimbitsa thupi kumakhala kosavuta kuchita, ndipo mafuta pamimba ndi m'mbali zimatha msanga.

Mukungoyenera kukumbukira kuti kuchuluka kwama protein ndi zakudya tsiku lililonse sikunasinthe. Kudya munthu malinga ndi lingaliro la kusintha zotsatira zake. Nazi njira zitatu:

• Paphwando lokonzekera okonzeka, lomwe limakhala ndi mapuloteni osakanizira ndi chakudya. Ngati ndi kotheka, mutha kuwonjezera zipatso zake.
• Tambala yemwe ali kwathunthu mapuloteni, monga Optimum Nutrition Whey ndi ½ chikho cha oatmeal ndi kagawo ka zipatso.
• Turkey sangweji kapena saladi wa tuna.

Chokani pamutu wanu

Kamodzi pa sabata, thupi liyenera kupumula ndikukonzekera tchuthi chake. Pomwe zakudya zopanda zakudya zimangokhala gawo laling'ono la chakudyacho, nthawi zonse zimapeza malo. Kwa thupi lililonse, mutha kusankha zakudya zoyenera komanso masewera olimbitsa thupi.

Zilibe kanthu kuti mapaundi owonjezera owonjezera omwe munthu ali ndi 10, 20, 30 ... Ndikofunikira kuti aliyense azitha kuwotcha mwachangu komanso moyenera.

1. Momwe mungachotsere zam'mimba kunyumba sabata limodzi?

Maonekedwe ochepa kapena owoneka bwino siotengera momwe amasonyezera kupambana kwa munthu, thanzi lake. Chifukwa chake, anthu ambiri amakhala otanganidwa kwambiri ndi mitundu yawo, makamaka kumayambiriro kwa masika, mukayenera kutuluka mu zovala zotentha zomwe zimaphimba chilichonse mosavuta. Kenako ambiri amadabwa momwe amachotsera m'mimba ndikuchepetsa thupi.

Kuyesera kosiyanasiyana kwachitika kuti muchepetse thupi, koma ambiri amafunanso zamomwe angachitire kunyumba. Kutentha mafuta pamimba pamafunika kulimbikira, ndipo koposa zonse, njira yophatikiza. Mfundo za njirayi zithandiza kuchotsa m'mimba m'nthawi yochepa.

Chifukwa chake, kuti muchepetse mafuta am'mimba odedwa mkati mwa sabata, mudzafunika:

• Imwani madzi ambiri, madziwo azikhala okwanira 1.5 - malita awiri patsiku lamadzi ochepa,
• idyani m'magawo ang'onoang'ono kuti m'mimba mwanu musatsegule chakudya, koma amachepetsa kukula kwake.
• Chitani masewera omwe mumakonda, monga kuthamanga, kulimbitsa thupi, kuvina pamimba kapena Pilates,
• Onetsetsani kuti mwasiya zakudya zokhazika, zotsekemera ndi zamafuta.
• Tayani zakumwa zoledzeretsa komanso mowa.

Malangizo onsewa adzakuthandizani kuti muchepetse thupi pasanathe sabata. Koma muyenera kumvetsetsa kuti njira zotetezeka kwambiri zakuchepera zimafotokozedwa pamwambapa, ndipo, zoona, mkati mwa sabata simudzachotsa mimba yanu, koma mudzayala maziko anu abwino komanso abwino.

Tiyeni tiwone mfundo zofunika ndi malangizo a kuchepetsa thupi m'mimba:

• Mukamasankha masewera olimbitsa thupi kuti muthamangitse mafuta pamimba, muyenera kulabadira kuti kugwira ntchito ndi thupi lanu kapena ma dumbbells kumabweretsa zotsatira zabwino kwambiri.
• Masewera olimbitsa thupi mutatha kuchita masewera olimbitsa thupi amafunika nthawi kuti muchepetse, choncho, kuchita masewera olimbitsa thupi tsiku lililonse ndi kokwanira.
• Kukonzekera kuchotsa m'mimba mwachangu, simukufunika kupereka katundu mosavomerezeka, koma nkoyenera kuigawa mthupi lonse - chifukwa chake kuwotcha mafuta kumakhala kochulukira.

Njira 3. Zakudya

"Zakudya zolemetsa pamimba" - ngati mukuganizira za izi, ndiye kuti muyenera kusankha zakudya zomwe zili zoyenera thupi lanu. Ndikukumbukiraninso kuti kuwonjezera pamankhwala olimbitsa thupi omwe amachepetsa thupi - chakudya chimakhala chothandiza kwambiri ndipo chingakuthandizeni kuchepetsa thupi mwachangu.

Kuti mukhale ndi mawonekedwe okongola, inde, mudzafunika kuwunikiranso zakudya zanu mpaka muyaya, kuti zikhale moyo wanu, osati kuphedwa mwadzidzidzi thupi limodzi.

Thandizani mwachangu masiku osala, omwe amakulolani kutaya kilogalamu - ina, dziyeretseni poizoni, ndikuthandizanso makoma oyenda kale m'mimba.

Mwatsatanetsatane, tikambirana kusankha kwanu kwa zakudya zomwe zili pansipa.

Njira 4. Zakudya zoyenera

1. Choyamba, muyenera kuyeretsa thupi ndikukhazikitsa matumbo.
2. Gawo lotsatira ndikusinthira zakudya zomwe mumadya pafupipafupi koma zochepa.
3. Ndikofunikira kuthana ndi "zovulaza" m'zakudya: trans mafuta, confectionery, osuta / mchere, nyama yamafuta.
4. Zipatso, masamba ndi amadyera ziyenera kupezeka pamenyu: CHIKWANGWANI chawo chimapereka kudzala, kupangitsa matumbo kugwira ntchito, ndipo mafuta amasungunuka.
5. Lamulo lalikulu la kuchepetsa kulemera kulikonse: khulupirirani nokha, ndipo muchita bwino!

Njira 5. kuyeretsa thupi

M'thupi lochotsa poizoni, njira za metabolic zimapita mwachangu kwambiri, zomwe zikutanthauza kuti mafuta amayaka mofulumira. Enema (koma amaphwanya microflora) imatha kukhala njira yochotsera mafuta pamimba, ndikugwiritsa ntchito mafuta a castor, omwe samayikiridwa m'thupi, koma amakakamiza cilia ya m'matumbo kuti inyeke ndipo potero amatsuka. Komanso, njirayi imathandizira kuyeretsa ngakhale matumbo ochepa, omwe nthawi zambiri samayikidwa pakukonza.

Ndikofunikira. Mukamasankha kuyeretsa thupi, onetsetsani kuti mwakumana ndi dokotala!

Chinyengo china chofuna kuchotsa pamimba ndi kukweza mchere wa ndimu malinga ndi njira ya Bureva, yomwe ndi njira (pogwiritsa ntchito njira yodontha yamchere ndikuchita masewera ena) yotsegula valavu m'mimba, yomwe imalola kuti madzi azungulira m'matumbo athunthu ma slags, poizoni.

Palinso njira zotsatirazi zoyeretsera thupi: kusenda ndi masamba osaphika, kusenda mpunga ndi kupera masamba. Kuyeretsa kulikonse ndik payekha, musanapange chisankho, phunzirani zambiri za njirayi ndikufunsani dokotala.

6. Zakudya zolemetsa pamimba - sankhani zakudya zanu

Pali kuchuluka kwamakina ambiri azakudya kwa anthu omwe akufuna kuyeretsa m'mimba zawo. Adzabereka chipatso ngati malangizo awo onse akusamalidwa bwino.

Zakudya za kuwonda pamimba m'magazi siziyenera kuyambitsa kukanidwa pang'ono , iyenera kuzindikiridwa ngati gawo linalake m'moyo, chochita tsiku ndi tsiku pamlingo wina wamoyo.

Kuchepetsa Thupi Kuyenera Kusasunthika , chifukwa zotsatira zake sizikuwoneka mwachangu, ndipo zotsatira zomaliza zimabwera chifukwa chothokoza.

Nthawi zina zimakhala zovuta kusankha pa chakudya chimodzi. Mutha kuchepetsa kusankha kwanu, kuyang'ana kwambiri zakudya zazitali kwambiri, mwachitsanzo, mapuloteni (otchuka kwambiri Zakudya za Ducan ndi Kremlin ) kapena Mediterranean (yomwe siyakudya kwambiri ngati njira yodyera).

Chachikulu ndichakuti musaiwale za mfundo za chakudya chamagulu osapanga magawo akuluakulu.

Pomaliza

Atsikana okondedwa, ndikuganiza kuti tsopano mukudziwa bwino momwe mungachotsere m'mimba, ndimasewera olimbitsa thupi otani komanso momwe mungadye moyenera kuti muthetse mafuta pamimba.

Koma ngakhale kuzunzidwa koteroko kuli koyenera kufulumira, koma kutaya kwakanthawi ma kilos ndi ma voliyumu, omwe abwezeretsedwa ochulukanso, muyenera kuganiza. Zaumoyo, maonekedwe ndi malingaliro am'maganizo, zabwino koposa, zimakhala ndi kutalika, koma komabe ndizodalirika komanso kuchepa thupi.

Ndipo ndakonzerani kanema "Zochita 5 zapamwamba zomwe zimathandizira kuchotsa m'mimba mwachangu." Sangalalani ndi kuwonera kwanu! =)

Momwe mungachepetse thupi kunyumba ndikuchotsa mafuta pamimba ndi m'mbali: Upangiri wa Dr.

Wina "amapanga" chithunzi chokongola pachilimwe, kuti mothandizidwa ndi zakudya zoyenera komanso masewera olimbitsa thupi, azitha kuwoneka woyenera kusambira pagombe. Ena amapumula m'chilimwe ndikudzilola kwambiri - koma kuyambira chaka chatsopano cha sukulu amalinganiza kuti achepetse thupi: pitani pa kadyedwe ndikukapukuta kuti muchotse mafuta pamimba ndi m'mbali. Tisanafike ku bizinesi, tiyeni tiwone zomwe kuchepa kwam'mimba kumadalira komanso zomwe masewera olimbitsa thupi angakhaledi othandiza.

Pofuna kuti musasocheretse munthu aliyense, ndibwino kungoyambira pomwepo chifukwa sizotheka kuchepetsa thupi kwanuko. Thupi likuchepa thupi m'malo onse pang'ono pang'onopang'ono, ndipo mafuta omwe ali m'malo ovuta, ngakhale ali m'mimba, m'chiuno kapena china chilichonse, sangakusiyeni ngati mupitiliza kudya ngati kale, mukupanikizira pampukutu wamapampu kwambiri ndikuchita njira zamitundu yonse. Kumbali inayi, mutangokhala pachakudya, simungakhale ndi mawonekedwe okongola - kuti mukwaniritse zotsatira zabwino muyenera kupita kumbali zonse, osayiwala kuyang'anira thanzi lanu.

Zoyambira za chithunzi chokongola: momwe mungachotsere mafuta

Chinthu choyamba kukumbukira mukayamba ndewu ndi ma kilogalamu ambiri komanso mafuta ochulukitsa m'mimba makamaka ndikuti palibe zozizwitsa. Ma Superfoods ndi maimoni ozizwitsa omwe amapanga kuchokera kuzomera - zonsezi, ndizowoneka bwino, koma chowonadi ndichakuti awa akungoyesa ndalama chifukwa chosadziwa anthu. Ngakhale "kugwedeza" modabwitsa m'njira zosiyanasiyana, kapena lamba wochepetsa thupi - thukuta kwambiri, mumataya madzi, komanso osanenepetsa mafuta, sikungakuthandizeni kuthana ndi kuchuluka kambiri.

Ngakhale mahomoni okhala ndi mphamvu zowotcha mafuta amayenda mthupi lonse, mafuta m'magawo osiyanasiyana a thupi amapita mosiyanasiyana. Choyamba, zotsatira zake zimatengera kuthiridwa kwa magazi kupita ku minofu komanso kuchuluka kwake komanso zochitika zama cell receptors. M'malo omwe thupi silabwino kwambiri kusunga mafuta, limakhazikika pang'onopang'ono ndikuwonongeka mwachangu. Koma kuzungulira komwe kunaperekedwa ndi kusinthika kwa mafuta posunga mafuta kumasunga kwambiri, ndipo kuti muthane nawo, muyenera kuyesetsa kwambiri.

Njira yochepetsera thupi imachitika m'njira zosiyanasiyana kwa aliyense, ndipo zonse zimangotengera mawonekedwe amthupi. Mwa amuna, pansi pamimba ndi omaliza kuchepera thupi, mwa azimayi - matako, mbali, mikono ndi m'chiuno.Zachidziwikire, kuti muthane ndi vutoli, muyenera kukhala oleza mtima - pafupifupi thupi lili lonse lingathe kubweretsedwa mwaka wophunzitsidwa mwadongosolo komanso zakudya zoyenera, ngakhale mutazindikira kusintha koyamba pambuyo pa miyezi itatu.

Momwe mungayeretsere m'mimba mwanu ndikupukuta atolankhani: masewera olimbitsa thupi ndi zakudya

Nkhani yabwino ndiyakuti aliyense ali ndi makina osindikizira. Nkhani yoyipa ndiyakuti mwa anthu onenepa kwambiri amakhala atazunguliridwa ndi mafuta: wofikira kunja ndi mkati mwa mbali ya khomo lam'mimba. Aliyense amadziwa kuti ndizosatheka kukwaniritsa zosungika zosafunikira popanda kuchita masewera olimbitsa thupi, komabe, palibe masewera olimbitsa thupi omwe ali pamimba omwe sangakuthandizeni kutentha mafuta pamimba yanu. Ndiye kuti, kuti muchepetse kuchuluka kwamafuta m'derali, muyenera kuchepetsa kuchuluka kwa mafuta m'thupi.

Popeza kuti ntchito ya minofu imadya mphamvu zambiri, ndikofunikira, kuchita masewera olimbitsa thupi komwe minofu yayikulu kwambiri imakhudzidwa, ndikuwotcha ma calories ambiri - ndiko kuti, minofu ya miyendo. Ndiye chifukwa chake kuthamanga ndi kupalasa njinga, komanso katundu wamagetsi pamiyendo - ma lunge ndi squats okhala ndi ma dumbbells kapena mafoni - amawonedwa kuti ndi othandiza kwambiri ndipo amathandizadi kuchepetsa kuchuluka kwa mafuta, kuphatikiza pamimba.

Ngati mukungofuna kuthana ndi mafuta pamimba, ndiye kuti ndikokwanira kudzimangirira pakudya ndi kupita kuntchito za Cardio, koma ngati cholinga chanu ndi chosindikizira, ndiye kuti kuchepetsa thupi sikuyenera. Makina omangira minofu amagwira ntchito motere: panthawi yolimbitsa thupi, minofu imawonongeka, ndipo thupi limabwezeretsanso timapazi tating'onoting'ono, munthawi yomweyo kumakulitsa minofu yambiri. Thupi lathu limalandira zinthu zomanga - ma amino acid - kuchokera ku mapuloteni omwe adwedwa, kotero njira yopangidwira imatheka pokhapokha ndi mapuloteni oyenera, mafuta ndi chakudya chamagulu m'zakudya, zomwe sizikugwirizana ndi kuchepa kwa thupi. Mwachidule, ndizosatheka kutentha mafuta ndikumanga minofu nthawi yomweyo.

Ndikofunikira kudziwa kuti minyewa yosuntha "yakuya" yam'mimba ndiyomwe imayendetsa m'mimba, ndipo siyingatumizidwe mpumulo. Komabe, kufooka kwa minofu imeneyi kumapangitsa kuti pakhale mimba yoyipa, ndipo ngati mukufuna kuyamwa, muyenera kuiphunzitsa. Ngati maloto anu ndi amphamvu, ikani minofu yowongoka, yomwe imangowonjezera "cubes" yomwe mukufuna.

Zakudya zoyenera komanso kuchepa kwa thupi kuchokera kwa Dr. Agapkin

Ngati mukufuna kuchepetsa thupi popanda kuwonjezera kuchuluka kwa minofu, muyenera kuganizira mozama za zakudya zanu, koma simuyenera kudula zakudya zanu zopatsa mphamvu tsiku lililonse. Palibe china koma njala yopweteka, kusweka kwa zakudya, m'mimba zoyipa ndi kulemera kwatsopano kumapeto, njira zosinthika zotere sizitsogolera. Kumbali ina, palibe amene adaletsa lamulo losavuta "kuti muchepetse kunenepa, muyenera kudya zopatsa mphamvu zochepa kuposa kuwononga ndalama," ndipo ngati inu, ngakhale pakati pausiku, mumadya maswiti, koma mukugwirizana ndi zakudya zopatsa mphamvu za tsiku ndi tsiku.

Sergei Agapkin, katswiri wamachiritso achikhalidwe, yemwe amayendetsa pulogalamu ya On the Most of Most pa Rossiya TV Channel, ali ndi njira yake yochepetsera thupi, yomwe siyokhazikitsidwa pokana kudya, koma kudya zakudya zopatsa thanzi. Njirayi imaphatikizapo chakudya 4-5 patsiku m'magawo ang'onoang'ono, chimanga chaching'ono ndipo nthawi zonse masamba ndi zipatso.

Kuphatikiza apo, njira ya Agapkin idapangidwira iwo omwe sangangokana chakudya chopanda pake, komanso okonzekera kulimbitsa thupi. Dotolo - dokotala wothandizira anthu okonzekera masewera olimbitsa thupi komanso wothandizira masewera olimbitsa thupi - amalimbikitsa kuphatikiza zakudya zoyenera ndi aerobics yamadzi, yomwe imakulolani kuti muchepetse kupanikizika, ndikupanganso yoga - imayang'anira machitidwe onse amthupi ndikuthandizira kumanganso chikumbumtima mwanjira yatsopano. Zotsatira zake, zimakhala kuti munthu amayamba kuyang'ana kwambiri zamkati zamkati, ndipo samakhala nthawi yake yonse akusaka zakudya zatsopano.

Zachidziwikire, ukalamba umakhudzanso kuthamanga ndi magwiridwe antchito ochepetsa thupi, ndipo ngati uli ndi zaka zopitilira 30, suyenera kungodula ma calorie posintha zakudya zoyenera, komanso kuwonjezera kuchuluka kwa kalori powonjezera zolimbitsa thupi zolimbitsa thupi. Zachidziwikire, kuti pakupita nthawi, makamaka ngati mukufuna thupi lolimbitsa thupi, muyenera kuwonjezera kuchuluka ndi mphamvu zolimbitsa thupi ndikusiya zakudya zakanthawi, kusintha kotheratu ku zakudya zoyenera. Inde, mawuwa kwa munthu amene wazolowera mafuta onenepa komanso okazinga amveka wowopsa, koma musaiwale kuti chizolowezicho ndichikhalidwe chachiwiri, ndipo pakapita nthawi mudzazindikira kukoma kwazinthu - popanda zonunkhira ndi zowonjezera.

Kuphatikiza apo, pakudya, sizingavulaze kuyang'anira momwe thupi lanu limayendera - ikhoza kuyankha makamaka pakusintha kwa zakudya, ndipo zingakhale bwino ngati mungazindikire zosintha nthawi yomweyo. Izi zitha kuchitika, mwachitsanzo, kugwiritsa ntchito foni ya "Encyclopedia of Health", yomwe idapangidwa ndi Sergey Agapkin.

Zimayambitsa makwinya owopsa pamimba

Mkazi aliyense yemwe ali ndi mafupa owonjezera am'mafuta kapena khungu lotayirira pamimba yake amafuna kuti achotse m'mimba mwake pang'ono ndi mbali yake osachita masewera olimbitsa thupi. Koma, musanapitirize ndi zochitikazo, ndikofunikira kudziwa chifukwa chomwe chidayambitsira mawonekedwe amimba ovuta.

• Osaperekedwa chifukwa cha kaimidwe. Chizindikiro choterechi chimadziwika kwambiri pantchito ya kuofesi komanso kumangokhala. Zotsatira zake, mutha kuyambitsa kusunthika kwa msana, kuzungulira kwa ziwalo zamkati mtsogolo. Zikatero, mafuta owonjezera pamimba amadzasungidwa mwachangu kwambiri.
• Matenda a metabolism ndi kusayenda bwino muyezo wa mahomoni.
• Kupanikizika kosalekeza kumayambitsa kusintha kwa mayendedwe a mahomoni ndi kagayidwe kachakudya, kamene kamayambitsa kuchuluka kwa mafuta m'mimba.
• Kukana kuchita masewera olimbitsa thupi nthawi zonse komanso kudya kwambiri mafuta. Izi ndizovala osati ndi kudziunjikira kwamafuta m'mimba, komanso ndi mavuto ndi mtima, miyendo, mitsempha yamagazi.
• Kudzikundikira kwamafuta mwa azimayi omwe abereka kumene. Khungu lotambitsidwa (ngati silikusungidwa pambuyo pobadwa mwana) lidzadzaza ndi madipoziti ochulukirapo mofulumira, omwe amakhala ovuta kuchotsa popanda kuchita masewera olimbitsa thupi.
• Mavuto amtundu. Makamaka ngati amatsagana ndi zovuta za metabolic komanso kupezeka kwa matenda ashuga.
• Zakudya zopanda chakudya chopatsa thanzi komanso kusokoneza kugona komanso kugona.

Malangizo: momwe mungachotsere bwino m'mimba mwanu popanda kuchita masewera olimbitsa thupi

Malangizowa sangangochotsa mafuta pamimba popanda kuchita masewera olimbitsa thupi, komanso kukonza thanzi, kuyeretsa thupi.

• Yang'anirani mawonekedwe anu. Ichi ndi chimodzi mwazinthu zofunikira zomwe zithandizira kutsimikiza zolakwika za chiwerengerocho, kapena, malingaliro ake. Ngati munthu amakhala akusakidwa nthawi zonse, ndiye kuti mawonekedwe osasinthika amatha kutulutsa chidwi ndi mimba yabwino.
• Imwani zamadzi zambiri. Pakati pofunika pakumwa madzi oyera tsiku lililonse ndi magalasi 8. Liquid ndi chida chomwe chimapewa kupewera madzi m'thupi, mwachangu chimachotsa poizoni. Chifukwa chake, mutha kuchotsa mapaundi angapo owonjezera (kuphatikiza pamimba). Kuti mugwiritse ntchito madzi moyenera, muyenera kuwagwiritsa ntchito moyenera. Kumwa ndikatha kudya. Pankhaniyi, ndibwino kudikira osachepera mphindi 15-20.
• Tsatirani lamulo loti "Palibe mowa". Izi ndizofunikira, popanda zomwe sizingatheke kuchotsa m'mimba ndi mbali popanda kuchita masewera olimbitsa thupi. Izi ndizofunikira makamaka pakumwa mowa.
• Zakudya zoyenera komanso zopatsa thanzi. Izi zimaphatikizapo ma nuances ambiri. Choyamba, chotsani chakudya pompopompo kuchokera kuzakudya. Zosungika sizimangothandiza kutsitsidwa kwamafuta m'mimba, komanso zimamasuka pafupipafupi. Onetsetsani kuti mwakhazikitsa magwiridwe antchito. Kuti izi zitheke, ndikofunikira kuwonjezera kuchuluka kwa masamba ndi zipatso zomwe mumadya. Yang'anirani magawo: akhale ochepa. Muyenera kudya nthawi 4-5 patsiku. Palibe zakudya zolimba, chifukwa zimathandiza kuchotsa m'mimba popanda kuchita masewera olimbitsa thupi kwakanthawi.
• Sinthani chakudya cham'mimba ndi ma probiotic. Amathandizira chimbudzi ndi kuwonongeka kwa chakudya. Mutha kumwa mankhwala othandizira ku pharmacy, kapena m'malo mwake idyani zamkaka zambiri: tchizi tchizi, kefir, yogati.

• Kodi kuyeretsa m'mimba popanda kuchita masewera olimbitsa thupi? Kuti muchite izi, sikofunikira kuti mudzitopetse ndi masewera olimbitsa thupi. M'malo mwake, ndi lamulo loyambitsa kuyenda pang'onopang'ono mu mpweya wabwino, kukana kukweza ndi kukwera masitepe tsiku lililonse. Ngati ntchito siyiri kutali, kutaya galimoto kapena zoyendera pagulu. Zikhala zabwino komanso zothandiza.
• Tayani chingamu. Kutafuna chingamu, munthu akumeza mpweya, womwe ungayambitse kutulutsa komanso kuwonjezeka pang'ono pamimba kukula kwake. Ndi bwino kubwezeretsa chingamu ndi timbewu tokhala ndi mbewa.
• Chotsani kapena kuchepetsa kugwiritsa ntchito zakudya zopezeka ndi shuga. M'maswiti ogulidwa, maswiti, pali shuga wambiri (osati wachilengedwe nthawi zonse), komanso utoto wokumba, zowonjezera zowonjezera. Ngati mukukana zinthu zabwino zosafunikira zoterezi palibe kuthekera ndi kulakalaka, ndiye kuti mutha kusintha m'malo mwake ndi chokoleti chakuda kapena maswiti okonzekereratu ochokera zipatso ndi uchi.
• Ganizirani za kugwiritsa ntchito mavitamini ndi michere yambiri. Sadzakhala wowoneka bwino kwa thupi, makamaka lachikazi, lomwe limapangidwira kubereka ndi kubereka ana. Mutha kubwezeretsanso zomwe zimapezeka m'thupi ndi zakudya zopatsa thanzi kapena kugula mankhwala osokoneza bongo a vitamini-mineral. Amathandizanso kuyendetsa bwino mahomoni, kuphwanya komwe kumatha kupangitsa kuti mafuta azikhala pamimba.
• Thanani ndi mavuto. Panthawi yamavuto, mahomoni opsinjika amapangidwa, omwe amatha kubweretsa mavuto ndi m'mimba ndi ziwalo zina zamthupi, kudya kwambiri, zomwe mosakayikira zimakhudza chithunzi chachikazi, makamaka pamimba ndi mbali. Ndikofunikira kusintha kugona ndikugalamuka.

• Onjezerani kuchuluka kwa chakudya chamafuta muzakudya zanu. Amakupatsirani kumva kuti mukukhuta kwa nthawi yayitali ndipo amakulolani kudya zakudya zochepa. Ndizoyenera kudya zinthu zachilengedwe zomwe sizingokhutitsa thupi, komanso kukulolani kuti muchotse mafuta owonjezera pamimba popanda kuchita masewera olimbitsa thupi patapita nthawi. Ndibwino ngati mkate wopanda bulawuni, mpunga wa bulauni, CHIKWANGWANI CHIMASINTHA, CHIMODZI, bulgur.
• Chepetsani kugwiritsa ntchito zakudya zamafuta. Chifukwa cha kagayidwe kachakudya mthupi, wowuma amatha kuyikidwa m'mimba momwemo mafuta.
• Ganizirani zochepetsera zakudya zanu zopatsa mphamvu. Mutha kugwiritsa ntchito njira yowerengera kalori. Nthawi yomweyo, ndikofunikira kuganizira kuchuluka ndi mitundu yazinthu zomwe muyenera kukana kapena kuchepetsa kwambiri zomwe mumadya kuti muike m'mimba mwanu. Mukawerengera, muyenera kukumbukira kuti chiwerengero chochepa cha zopatsa mphamvu chomwe chimafunikira ndi 1000 - 1200. Ndikofunikira kuzindikira kuti ndizoyenera, zoperekedwa muzakudya zoyenera zomwe zingapindule, osati zakudya zokhwima.
• Ngati mungasankhe njira yowerengera zopatsa mphamvu ndikusintha zakudya, ndikofunikira kuti muganize menyu pasadakhale ndikutsatira zokhazokha, ndikupanga chakudya ndi chakudya pokonzekera. Kuntchito, pewani zakudya zopanda zakudya, kuphika zakudya za "office" zopatsa thanzi. Musadzizunze ndi zakudya.
• Samalani ndi nthawi yophika yoyenera. Mukaphika, musagwiritse ntchito mafuta akale, pewani msuzi wosiyanasiyana (makamaka wogulidwa). Ngati cholinga ndikuchotsa mapaundi owonjezera pamimba, mukuyenera kukonda njira zophikira monga kubwezeretsa, kupukusa, kudya. Sinthani batala kapena mafuta a masamba ndi rapeseed kapena mafuta a maolivi.

Njira zodzikongoletsera zimathandizanso kuchotsa m'mimba ndi mapaundi owonjezera osachita masewera olimbitsa thupi, kutsanzira mawonekedwe a chiuno. Zitha kuchitidwa zonse mu salons zokongola, polumikizana ndi katswiri, kapena palokha kunyumba.

Njira zodziwika kwambiri pamimba ndizosenda ndi kupukutira thupi. Ambiri amakayikira njira zotere, chifukwa samayembekezera zabwino kuchokera kwa iwo ndipo sakhulupirira kuti amatha kuchotsa m'mimba yovuta popanda kuchita masewera olimbitsa thupi. Koma pali zochitika zina pomwe munthu samangotulutsa zolemera m'mimba pogwiritsa ntchito njira zodzikongoletsera, koma magazi ake amatuluka nawonso amasintha, masamba otambasuka ndi cellulite pamimba pake amachepa, khungu lake limakhala lokwera komanso losalala.

Njira zolimbitsa thupi motsutsana ndi makatani owonjezera pamimba

Momwe mungachotsere mimba yopanda zakudya komanso masewera olimbitsa thupi? Izi zitha kuchitika osati kokha ndi kudya mokwanira komanso kuchita masewera olimbitsa thupi, komanso mothandizidwa ndi njira zodzikongoletsera: kutikita minofu ndi kukulira kwa thupi.

• Kutikita kwamadzi kuli m'bafa. Panthawi yonseyi, mtsinje wamadzi umatumizidwa pamimba, nthawi zina kusintha kukakamiza. Kuti muchotse m'mimba osachita masewera olimbitsa thupi, ndibwino kuti muzichita izi tsiku lililonse. "Ntchito" yamadzi iyi ndi mtundu wa shawa ya "Charcot" kunyumba.
• Kutikita minofu. Kwa icho, mabanki apadera amagwiritsidwa ntchito, omwe angagulidwe ku pharmacy. Pamaso pa njirayi. Ayeneranso kuthira mafuta m'mbali mwa zitini. Bank imatenga gawo la khungu lam'mimba ndipo limayendayenda mozungulira.
• Kusisita ndi uchi. Musanafike kutikita minofu, m'mimba mumatsukidwa ndi cholembera. Pambuyo pake, uchi umapaka kwa iwo. Katunduyu akangolowa mu khungu, zimayikidwa pamalo opaka mafuta ndikuwang'amba kwambiri khungu. Izi zimapangitsa kukhala ngati vakuyumu. Chitani njirayi osapitirira mphindi 7-8. Kenako chotsani (kuchapa) chochitikacho kuchotsa khungu.

Osanyalanyaza zofunda zomwe zimachitika pogwiritsa ntchito zosakaniza zomwe zimagwiritsidwa ntchito pa cellulite. Monga ndi kutikita minofu, khungu limatsukidwa bwino, osakaniza wosankhidwa amawuyika, gawo lam'mimba limakulungidwa ndi filimu yokakamira. Sungani izi pansi pa kanema pamimba pachepera mphindi 20. Pakadali pano, mutha kugwira ntchito zapakhomo kapena kuchita zomwe mumakonda.

Zodziwika kwambiri komanso zogwira mtima ndizosakaniza pogwiritsa ntchito viniga, algae, uchi, soda, dongo. Njira zoterezi ndi zabwino kwa iwo omwe akufuna kuyeretsa m'mimba mwawo popanda kuchita masewera olimbitsa thupi.

Kusala kudya kwa thupi

Pofuna kutsitsimutsa thupi, kuyeretsa ndi kuchepetsa mafutawo am'mimba, kumalimbitsa ndikumveka mofulumira osachita masewera olimbitsa thupi, tikulimbikitsidwa kuti muzitha masiku osala, koma osadya.

• Kutula thupi pa kefir - kumachotsa mafuta owonjezera kumbali ndi m'chiuno. Osachepera 1 lita imodzi ya kefir iyenera kukhala yoledzera patsiku. Kuti muchotse m'mimba ndipo zotsatira zake zinali zodziwika, konzekerani masiku a kefir osachepera katatu pa sabata.
• Kuyeretsa thupi ndi maapulo. Usiku wonse, idyani maapulo okha, mutha kuwonjezera mandimu kapena ma apricots owuma. Kufikira ma 2 kg a maapulo akukwanira tsiku limodzi. Muyenera kuzigwiritsa ntchito polandirira 5-6. Monga chakumwa patsikuli, mutha kuphika msuzi wa rosehip.
• Kutsitsa ndoko. Chisankho chabwino kwa okonda maswiti. Masana, idyani 200-250 magalamu a chokoleti, osati panthawi. Chokoleti chimayenera kukhala chowawa kokha, chokhala ndi cocoa yaying'ono. Zotsatira zimapezeka pokhapokha ngati chiphaso cha chokoleti chikugawidwa wogawana tsiku lonse lotsitsa.

Anthu onenepa kwambiri nthawi zambiri amati kukalamba, kuchotsa ma kilogalamu osafunikira m'malo ovuta (kuphatikizapo pamimba) ndizosatheka popanda kuchita masewera olimbitsa thupi. Ngakhale chifukwa chokhacho chomwe chimalepheretsa kuchotsa mimba yopanda mphamvu kapena mapaundi owonjezera amatha kukhala ulesi. Zimakhala zovuta kuthana ndi zakudya komanso kukhala moyo wakhama.

Chifukwa chake, ndizotheka kuchotsa m'mimba mosavuta komanso popanda kuchita masewera olimbitsa thupi pazaka zilizonse.Nthawi yomweyo, zovuta za chibadwa kapena zaka siziyenera kukhala zomveka. Muyenera kungotsatira maupangiri osavuta ndi maupangiri omwe angakuthandizeni kuti mupeze mawonekedwe abwino ndi m'mimba yosalala popanda kuyesetsa kwambiri.

Nkhaniyi idayang'aniridwa ndikuvomerezedwa ndi Krizhanovskaya Elizaveta Anatolyevna, dotolo wodzipereka pabanja - onani olemba tsamba