Momwe mungapewere popanda kuvulaza thanzi: ndemanga

Sizinsinsi kuti pamakambirano onena za kulemera kwake, funso lakuti "Kodi mungatani kuti muchepetse kulemera popanda kuvulaza?" Nthawi zambiri zimveka. Koma kulemera ndi chinthu chopanda pake. Ena amazunzidwa ndi kupitirira kwake, ena - cholakwika. Ndipo tsopano kulira kwa moyo kumveka: "Zidzatheka bwanji kuti zisamakhale zovulaza?". Tiyeni tiyankhe funso ili loyaka.

Zamoyo zimayesetsa kubwezeretsa

Nchifukwa chiyani anthu ena angadye kwambiri (kuphatikizapo okoma ndi ufa) ndipo samakhala ndi mafuta? Ena amakhala pa zakudya za kabichi, koma amakhala ngati "kuzungulira" monga ndiwo zamasamba. Pachifukwa ichi, zotsatira za kuyesa kochitidwa ndi asayansi ochokera m'mayiko osiyanasiyana padziko lapansi ndizo chidwi. Zolinga (zowuma ndi zowonda) kwa kanthawi zidyetsa chakudya chapamwamba chokhala ndi calories zambiri.

Zinaoneka kuti iwo analemera, koma m'zigawo zosiyana, ndipo atatha mayeserowo, iwo anagonjetsedwa chimodzimodzi, aliyense ku chiyeso choyambirira. Lingaliro la ochita kafukufuku linatsimikiziridwa: chiwalo chokhala ndi thanzi "chimayang'aniridwa" kulemera kwake ndipo pamapeto a "zovuta" (kukanikizidwa ndi kuperewera kwa zakudya kapena kuperewera kwa zakudya) kuyesera kubwezeretsa chiwerengero cha munthu aliyense.

Mitundu itatu ya zomangamanga

Mukulankhulana ndi dokotala (wophunzitsa) momwe angakhalire bwino popanda kuvulaza thanzi, uphunguwo umakhudza kwambiri mutu wa mahomoni. Pali peptidic hormone leptin, yomwe imakhudza mphamvu yamagetsi m'thupi. Akatswiri ambiri amakhulupirira kuti m'zinthu zowonjezera kunenepa kwambiri, zimapangidwa mosakwanira. Kawirikawiri izi ndi khalidwe lachibadwa. Koma kusintha kwa msinkhu wa kupanga mahomoni kumachitika nthawi iliyonse ya moyo wa munthu. Kawirikawiri izi zimachitika pamene ali ndi mimba, atabala, pogwiritsa ntchito njira za kulera ndi zina zotero. Ndipo komabe, mungagwiritse ntchito bwanji mafuta owonjezera? Zimatuluka, m'njira zosiyanasiyana.

Pali lingaliro lakuti anthu pa thupi amakhala ogawidwa mu mitundu itatu:

1. mapeto;

2. mesomorphic;

3. ectomorphic.

Chotsalira choyamba chimadzazidwa ndi maselo olemera. Yachiwiri imalimbikitsa mafupa ndi minofu, ali ndi mphamvu zamphamvu ndipo sapereka kuwonjezeka kolemera. Zina zimathera pulogalamu yamagetsi pofuna kulimbitsa dongosolo la manjenje. Palinso mfundo zina.

Kwa amuna

Poganizira momwe zingakhalire bwino popanda kuvulaza thanzi la munthu (osati kokha), titha kufanizira. Ma calories amafanana ndi ndalama: ngati mumagwiritsira ntchito ndalama zocheperapo, ndipo mumapeza ndalama zochulukirapo, amazipeza. Zoona, mosiyana ndi "zida", osati mu chikwama, koma mu ziwalo zofunika (ndipo nthawi zina zosayenera) ziwalo za thupi. Ndikofunika kumanga zakudya m'njira yoti magetsi am'tsogolo asatayikire (mwachitsanzo, pali zambiri). Koma pangani kusintha kwa tsiku ndi tsiku. Yambani kuchita masewera olimbitsa thupi. Pali maofesi apadera.

Choncho, ngati mutasankha bwino, yang'anani mosamala zakudya zokwanira komanso zakudya zowonjezera. Samalani: mphamvu! Ngati mutakhazikitsa chakudya, mwachitsanzo, muthamanga - kulemera sikungakule. Izi ndizochita masewera olimbitsa thupi omwe sagwiritsa ntchito minofu kukula. Ngati mukusowa makilogalamu awiri tsiku ndi tsiku, ndiye kumwa mkaka, osachepera lita imodzi patsiku, kuphatikizapo chakudya chozolowezi.

Kwa atsikana ndi amayi

Theka labwino kuti mukhale bwino, inunso muyenera kusintha zakudya. Ziyenera kukhala osachepera kanayi patsiku. Zowonjezera zokwanira (chifukwa chaichi, muesli yabwino, mtedza, zipatso zouma). Onjezerani ku zakudya zazikulu zomwe zimalimbikitsa kulemera. Ngati muli nawo muzakudya zanu za tsiku ndi tsiku, mutha kuthetsa vutoli la momwe mungapezeretsere mavuto popanda thanzi.

Kaŵirikaŵiri kudya - sikukutanthauza kudya pamaso pa tsamba. Menyu iyenera kuganiziridwa, ndikofunika kuti osati chakudya, koma nsomba, nsomba, nyama, mazira, mafuta a kanyumba tchizi. Yoyamba kudya mbale yowonjezera.

Akatswiri ena a zaumoyo amalangiza kusinthanitsa malo oyambirira ndi achiwiri kuti akwaniritse zotsatira - yoyamba kudya yachiwiri, ndiye msuzi pa msuzi. Amakondweretsa zakudya zosakaniza zokometsera, amasangalala ndi kudya. Kutumikira mbali zazikulu. Chofunika kwambiri chachakudya cham'madzi, mwachitsanzo, phala la mkaka. Choyamba, ndizovuta kudya chakudya chochuluka, ndiye chizolowezi chimapangidwa, chifukwa anthu athunthu ndi oipa, chifukwa cha kutopa - chabwino. Zakudya zofunika kwambiri za kalori: mkaka, mafuta a yogour.

Khalani chete, khalani chete!

Pogwiritsa ntchito mphamvu pamtundu uliwonse, musataye mtima. Koma potsirizira pake munaganiza momwe mungakhalire bwino popanda kuvulaza. Koma ichi ndi chiani? Ndi chakudya chambiri makilogalamu osakhulupirika amangofika pachiuno, m'chiuno! Kuti chiwerengerocho sichiphwanya, komanso amuna, amayi amafunikira katundu wambiri: zochita ndi dumbbells, bar, kugwiritsa ntchito simulators. Ngati mukudya nthawi zonse, kulemera kwake kudzagawidwa mogwirizana.

Wophunzitsa masewera olimbitsa thupi adzakuuzani momwe mungawerengere kukula kwa zochitikazo molondola. Njira imeneyi yosinthira maonekedwe imafuna nthawi ndi khama. Pali uphungu kwa anthu omwe akuyesera zotsatira zoyambirira. Onjetsani zakumwa zapakati pa chakudya, zimagulitsidwa m'masitolo ogulitsa zakudya. Zomwe zimapangidwa ndi zosakaniza ndizoyendera bwino, zili ndi fiber, mapuloteni, mavitamini. Kumwa kumatengeka kwambiri, kumathandiza mwamsanga kupanga minofu yaikulu. Koma panopa, njira yoyenera ndi yofunika. Ndibwino kuti tipewe chizolowezi chosuta, kumwa mowa, ngati alipo. Pewani kupanikizika (kuphatikizapo chiwonongeko, momwe mungapeze popanda kuvulaza thanzi), nkofunika kuti mkazi asunge maganizo ake mwachibadwa.

Kodi mungatani kuti musamafe?

Pali zifukwa zomwe zimayenera kulangizidwa ndi chisamaliro chapadera. Izi zimagwira ntchito kwa omwe akudwala matenda opatsirana. Musadye zakudya zomwe zimalimbikitsa kuchulukitsa kuchuluka kwa madzi a m'mimba. Izi zimaphatikizapo mitsempha yamphamvu (nsomba, mafupa, bowa). Ndikofunika kupewa zakudya zokazinga, zosuta. Zakudya zosiyanasiyana zamtundu (nyama ya nkhumba, tsekwe, stellate sturgeon, ndi zina zotero) sizimagwiritsidwa ntchito, monga zamzitini, masamba omwe ali ndi mafuta ofunikira (adyo, anyezi). Kusankha momwe mungapezeretsere popanda kuvulaza, ndi kupatsirana, ndikofunika kwambiri kuganizira zonse, kuti zakudya zisathe ndi kuwonjezereka kwa matendawa.

Osayenera kudya zakudya zatsopano komanso zakumwa, kofi, chokoleti. Zakudya, zonunkhira, mpiru, zomwe zimabweretsa chilakolako chochuluka. Ndipo nanga ndi chiyani pamenepo? Mazira oyera, oatmeal, soya. Zakudyazi zili ndi tizilombo toyambitsa matenda (biologically yogwira zinthu zomwe zimathandiza kuchepa).

Mkate dzulo kapena zouma. Msuzi wa kirimu, nyama. Kanyumba kanyumba ndi katsopano. Masamba omwe ali ndi ubweya wambiri (kaloti, zukini, mbatata). Zipatso (odzola, kissel, mousse). Ma caloric tsiku lililonse ayenera kukula pang'onopang'ono. Dokotala yemwe akupezekapo akukuuzani momwe mungabwererenso popanda vuto la thanzi, lidzafotokozera mndandanda wathunthu wa mankhwala ololedwa.

Malangizo ochokera kwa omwe apambana bwino

Kwa iwo omwe akufunafuna mankhwala, momwe angakhalire bwino popanda kuvulaza thanzi, machitidwe a anthu odziwa bwino ali ndi chithandizo chochuluka. Izi ndizomveka: ambiri amakhulupirira kuti ngati pali anthu omwe amatha kuwonjezera makilogalamu, ndidzachita. Ena amene apyola muyeso wa kulemera amafika pokhala ndi uphungu wawo.

Nazi chimodzi mwa izo. Yambani ndi kadzutsa pa 7-8 m'mawa, koma mukhoza kuyang'ana pa biorhythms yanu. Koma! Khalani ndi chakudya cham'mawa nthawi yomweyo, chifukwa ndi chizindikiro choyamba chimbudzi, chikole chokhutira tsiku lonse. Chenjerani! Chakudya cham'mawa si khofi ndi malo ogula! Ikani oatmeal, onjezerani zipatso zouma. Kapena kuphika phala la buckwheat ndi mkaka. Mukhoza kupanga omelette ndi masamba. Masana, idyani mogwirizana ndi nthawi yanu, malangizo a wophunzitsa, madokotala.

Dzichitireni nokha

Ndithudi inu munazindikira kuti mu zokambirana za momwe mungakhalire bwino popanda kuvulaza thanzi la mtsikana, mkazi kapena mwamuna, mutu wa moyo wathanzi unamveka. Ayi-kusuta, kumwa. Inde - chakudya choyenera, masewera. Zonsezi ndi zofunika kwambiri. Ambiri amakonda kupatula nthawi ndi TV kapena makompyuta, akukwaniritsa njala ndi anyani, chips, popcorn, chimanga. Ndi chizolowezi choipa.

Pamapeto pa mutuwu, momwe mungathere polemera, popanda kuwononga thanzi lanu, mukufuna: onaninso malingaliro awo kuti apeze luso labwino la khalidwe. Bwezerani chakudya chofulumira ndi zokonzeka mwatsopano, ngakhale zosavuta. Musagwiritse ntchito kufalikira (chakudya chokhazikitsidwa ndi mafuta ndi mkaka mafuta). Sankhani zolembera pa phukusi: "mkaka", "tchizi", ndi zina zotero (osati "mkaka", "tchizi"). Musadye pothamanga. Ndipo onse adzakhala bwino ndi inu.