Bwanji kuphunzitsa pa chopanda kanthu m'mimba

Anthu amene amabwera ku masewero olimbitsa thupi ndi chilakolako kuonda, nthawi zambiri amalakwitsa wamba. Iwo amaganiza kuti kusonyeza pa chopanda kanthu m'mimba kuwathandiza kuwotcha mafuta kwambiri. Ngati nanunso ndinu wotsimikiza kuti njira iyi pansi mbewu ya choonadi, ife tifulumire kukhumudwitsa inu. Ndipotu, kupewa kudya pamaso masewera olimbitsa thupi ndi kuipa kuposa ubwino. Ife tikamba zambiri zokhudza izo.

Njala othamanga kuwotcha zambiri mafuta

Mukufuna kupeza thupi langwiro, tsiku lililonse kuwerenga zopatsa mphamvu ndi apanga dongosolo lophunzitsira abwino. Ndi nthawi kupita kumalo ochitira masewera a. Zikuoneka kuti akhala akupereka. Lekani! Inu musati muyiwale kudya maola awiri pamaso pa kalasi? Kapena mwaganiza mwadya chakudya? Othandiza umachititsa pa chopanda kanthu m'mimba zikusonyeza kuti ingatithandize kuwonda, kusiya kudya. Kafukufuku wa sayansi m'magazini a Nsanja ya British Journal of Zakudya zikutsimikizira anapezazo izi.

Pa kuyesera, ophunzira amene anapita masewero olimbitsa thupi, m'magulu awiri. Mukhoza ndikuganiza, gulu la othamanga zofufuzafufuza anachita zolimbitsa pa chopanda kanthu m'mimba, ndi zina sanyalanyaza chakudya pamaso thupi. Chifukwa, zinawululidwa kuti mmodzi wa magulu a anthu anjala ikhoza kupsa mafuta 20 peresenti kuposa adani awo Podzazidwa. Izi n'zimene zimapezeka mu phunziro lina. Zomwe zikusonyeza mfundo zotsatirazi: aerobic zolimbitsa thupi mu mkhalidwe njala amachepetsa kuchuluka kwa mafuta m'thupi.

Chifukwa mafuta owonjezera kupita?

Zikuoneka kuti chirichonse chiri chabwino. Mudzatha kumana nokha ya madyedwe chakudya, kuchita kenako kokha chifukwa chosowa zopatsa mphamvu. Katswiri wa masewera dietetics Kelly Pritchett limatiuza mmene thupi masiwichi magwero mafuta. ntchito kwambiri thupi (wautali akuthamanga kapena zitsulo) kukakamiza thupi kuwotcha glycogen ndi zimam'patsa nkhokwe. Pa kulimbitsa thupi yaitali kapena pamene inu kuphonya chakudya, chuma akhoza kwathunthu ntchito. Ndiyeno thupi kugwiritsa mode wina. Pofuna kuthandiza zoyenda, limayamba kugwiritsa ntchito mafuta anapeza kale. Choncho, dongosolo anu mwadya chakudya pamaso maphunziro ayenera ntchito, koma kulemera owonjezera mofulumira kusungunula.

Pali ena mokoma

Koma kunena zoona, mudzakhala anakumana ndi kukana kochuruka kwa chamoyo. Mudzakhala odabwa, pamene kuchita, zomwe angakumane ndi zinthu zingapo zimene Ndipotu, ndi zoteteza. Choyamba, thupi si zimakupiza a njala, kotero amamuchititsa kusunga mafuta mu malo. Pamene inu kuwotcha mafuta kudya, thupi masiwichi mphamvu yopulumutsa mode. Tayerekezani mu mphindi, pamene inu kutsimikiza nokha ndi ndalama zosayembekezereka ndalama. Chiwerengero cha otsala ndalama adza kwa ina, inu mukuzindikira kuti si koyenera kuti amawononga ndalama zambiri, ndipo zikuphatikiza kupulumutsa mode. Chinthu chomwecho chimachitika ndi nkhokwe mafuta. thupi amadziwa kuti pangozi n'kusiya "chisa dzira", ndipo akuyamba zonse kagayidwe zoperewerazo kuonongeka. Choncho, choyamba workouts ochepa inu kwenikweni kukwaniritsa ena patsogolo. Komabe, ngakhale patapita zizindikiro nthawi pamlingo kulemera adzatsala sichinasinthe.

zida zoteteza

Sindikuwatsutsa thupi lako mu kusamvera. limagwirira Izi zoteteza zofunika kupulumuka mu kwambiri zinthu. Ngati zinthu mkati zimagwiritsidwa ntchito yomweyo, palibe anataya munthu nkhalango sangapulumuke sabata kuthengo. Koma zoona, ife tikudziwa zitsanzo pamene anthu kunyumba pambuyo pa masiku 30 tipirire.

Mu mode kupulumuka, thupi yoyaka zopatsa mphamvu ochepa kuposa masiku. Inu mukuganiza kuti inu mukhoza outsmart thupi, koma kwenikweni eni kunyengedwa. Chakudya, zomwe inu umeze pambuyo kulimbitsa thupi ndi, compensates kwathunthu mfundo yakuti inu monga anakhala mu ochitira masewera a. Zimenezi imayendetsedwa ndi kafukufuku wa sayansi, zotsatira zimene zinasindikizidwa mu "American Journal of chipatala zakudya zopatsa thanzi." Monga ofufuza apeza kuti nyengo yaitali kusala kungachititse kuti kagayidwe pang'onopang'ono. Mudakali wokonzeka kusiya kudya pamaso masewera olimbitsa thupi?

Kusadya akapsa inu kudya kwambiri pambuyo zolimbitsa

Ndi lotsatira mbuna njala anakumana ndi anthu onse okonda kufotokoza zakudya kuti mwezi uno kubweretsa thupi mu mawonekedwe, kenako kupeza kulemera owonjezera kachiwiri. Mulimonsemo chimachitika kwa inu, monga mwa nthawi zambiri adzafupikitsidwa. Ngati inu mwadya chakudya masana, ndiye usiku kukhala okonzeka kukumana ndi losakhutiritsidwa njala zowawa. phunziro lofalitsidwa mu "chilakolako" magazini, anasonyeza kuti ophunzira amene sanali ndi njala maphunziro kumva zochepa wofuna kupita kukadya chakudya mtsogolo. Ambiri, antchito ongodzipereka ochokera magulu onse anakhala yofanana zopatsa mphamvu mu gawo lina. Popeza kuti kuwonda ndi mmene yaikulu inali khalidwe la chakudya m'malo chiwerengero cha zopatsa mphamvu watentha masewero olimbitsa thupi, zikhoza kukhala chinthu chofunika kwambiri kwa anthu amene mukugwira nawo masewera, kuonda.

Kukhala wathanzi - chabe?

Zikuoneka kuti ambiri a ife kudziwa golide chilinganizo thanzi: kudya zochepa, kusuntha kwambiri. N'zosavuta kulemba pa pepala, koma n'zovuta kusamutsa ku chenicheni. chinsinsi china ndi kufukiza mafuta tiyenera akatumba amphamvu. Iwo anzanu pomenyera mathamangitsidwe wa kagayidwe. Mapangidwe ndi akatumba amphamvu ndi zotanuka muyenera mapuloteni. Ngati muli ndi njala, ndiye inu kuthamanga chiopsezo osati kuwotcha mafuta owonjezera. tamaliza maphunziro adzatenga nawo osati mbali ya lotayirira thupi mafuta komanso mapulotini minofu. Koyamba, njira kusala kudya pamaso masewera olimbitsa thupi kugwira ntchito, koma malingana ngati nkhaniyo samalowa ndondomeko kuchira. Apa, opanda minofu abwino amphamvu simungathe kuchita.

Kukhuta amalimbikitsa patsogolo

Bwino kuthamanga zimadalira pa kaya zinachitikadi pa chopanda kanthu m'mimba, kapena musanapite inu ntchito kadzutsa. Malinga ndi kafukufuku, mmawa thupi ali glycogen zokwanira otsala ndi chakudya chamadzulo. Koma apa, pali chenjezo yofunika: thupi si ankakolezera, sangapereke pazipita wake. Ndipo kukutanthauza kuvutika mphamvu ya maphunziro. Patsogolo mawonekedwe thupi lanu zimatheka ngati zotsatira bwino ndi zosinthika timva munthu. Zimenezi, ndi Zimatheka pamene ankakolezera thanki (ndi chakudya m'mimba).

The zibwerere thanzi

Anthu ena kuphunzitsa pa chopanda kanthu m'mimba, chifukwa ine sindimakonda kumva lolemera. Komabe, mu njira imeneyi, pali zovuta zambiri. Chimake abwino adzakhala kudya chakudya zovuta pafupifupi ola limodzi pamaso maphunziro. Mapuloteni zakudya apeze chakumwa pambuyo workouts. Kuvomereza kuti ndi bwino kuthetsa zokambirana ndi mawu olimbikitsa, kuposa kumva kutopa.