Kodi mukuyesetsa bwanji kuchepetsa thupi? Anthu ena amati musadye chakudya cham'mawa, ena amati musadye mafuta. Chinsinsi chokhacho cha sayansi chomwe chili kumbuyo kwa zonsezi ndi lingaliro la 'kusowa kwa ma calories'. Izi zitha kumveka ngati mawu asayansi, koma kwenikweni ndi zosavuta. Lero tikambirana izi m'njira yosavuta kumvetsetsa, monga mukulankhula ndi mnzanu.
Choyamba, kodi 'kalori' iyi ndi chiyani?
Mwachidule, kalori ndi gawo loyezera mphamvu zomwe zili mu chakudya chomwe timadya. Monga momwe galimoto imafunikira mafuta kuti iyende, selo lililonse m'thupi lathu limafunikira mphamvu kuti ligwire ntchito. Mphamvu imeneyi imachokera ku chakudya chomwe timadya ndi kumwa. Tikadya, matupi athu amaswa chakudyacho ndikutulutsa mphamvu zomwe zili mkati mwake. Mphamvu imeneyi imagwiritsidwa ntchito kuchita chilichonse chomwe timachita, monga kupuma, kuganiza, kuyenda, ndi kugona.
Komabe, thupi silifunikira mphamvu zonse mu chakudya chilichonse chomwe timadya nthawi yomweyo. Thupi limakhala lanzeru kwambiri pakusunga mphamvu yowonjezerayo, kutanthauza ma calories owonjezera, kuti ligwiritse ntchito mtsogolo. Izi nthawi zambiri zimasungidwa ngati mafuta. Mukapita ku gym ndikuchita masewera olimbitsa thupi, kuphunzira mayeso, kapena kuchita china chilichonse chomwe chimafuna mphamvu, thupi limagwiritsa ntchito mphamvu yosungidwayo.
Tsopano ganizirani izi, chimachitika ndi chiyani ngati mutadya ma calories ambiri kuposa omwe mumawotcha masana? Ma calories owonjezerawo amasungidwa m'thupi lanu ngati mafuta, zomwe zimakupangitsani kunenepa.
Komabe, mbali ina ya izi ndi yoona. Ngati mutentha ma calories ambiri kuposa omwe mumadya patsiku, mudzachepetsa thupi. Ichi ndi chomwe timachitcha kuti kusowa kwa ma calories .
Mukapanga kusowa kwa ma calories mwanjira imeneyi, thupi lanu limayamba kuwotcha mafuta omwe adasungidwa kale kuti lipeze mphamvu zomwe limafunikira. Iyi ndi njira yochepetsera thupi. Ndipotu, simungathe kuchepetsa thupi popanda kusowa kwa ma calories.
Ndiye, kodi kusowa kwa ma calories anga kuyenera kukhala kwakukulu bwanji?
Njira yabwino kwambiri yochepetsera thupi mwathanzi ndiyo kukhala ndi zoperewera za ma calories 500 patsiku. Mwanjira imeneyi, mutha kutaya pafupifupi paundi imodzi (pafupifupi makilogalamu 0.45) pa sabata.
Koma izi ndizofunikira kwambiri:
- Azimayi ndi akazi omwe apatsidwa ntchito yobereka ayenera kudya ma calories osachepera 1200-1500 patsiku.
- Amuna ndi amuna omwe anapatsidwa chakudya chotere ayenera kudya ma calories osachepera 1500-1800 patsiku.
Kuchepetsa kudya ma calories ambiri kuposa pamenepa kungakuwonongereni thanzi lanu. Chifukwa chake, ndibwino kulankhula ndi dokotala wanu za kuchuluka kwa ma calories omwe mumafunikira patsiku.
Komanso, kumbukirani kuti si aliyense amene amafunikira kuchepa kwa ma calories. Izi ndizofunikira pokhapokha ngati mukufuna kuchepetsa thupi pazifukwa zaumoyo kapena pazifukwa zina. Ngati muli ndi matenda ena (monga matenda a shuga, kuthamanga kwa magazi), onetsetsani kuti mwapeza upangiri wa dokotala musanayambe ndondomeko yochepetsera thupi.
Kodi mungatani kuti muchepetse kusowa kwa kalori?
Izi sizovuta monga momwe mungaganizire. Pali njira zitatu.
| Njira | Kufotokozera kosavuta |
|---|---|
| 1. Kuwongolera zakudya | Kudya ma calories ochepa kuposa omwe mumadya tsiku lililonse. Mwachitsanzo, ngati mukufuna ma calories 2,000 patsiku, kudya ma calories 1,500 okha kungapangitse kuti mukhale ndi ma calories 500. |
| 2. Kuchita masewera olimbitsa thupi | Kuwotcha ma calories owonjezera kudzera mu masewera olimbitsa thupi popanda kusintha kuchuluka kwa ma calories omwe mumadya patsiku. Mwachitsanzo, ngati mudya ma calories 2,000 ndikuwotcha ma calories 500 kudzera mu masewera olimbitsa thupi, mudzakhalabe ndi kusowa kwa ma calories 500. |
| 3. Kuphatikiza njira zonse ziwiri | Iyi ndi njira yothandiza kwambiri. Mukamayang'anira zakudya zanu, muthanso kuchita masewera olimbitsa thupi. Mwachitsanzo, ngati mutachepetsa ma calories 300 kuchokera muzakudya zanu ndikuwotcha ma calories 200 kudzera mu masewera olimbitsa thupi, mutha kupanga mosavuta kusowa kwa ma calories 500. |
Chiwerengero cha ma calories omwe mukufuna chimadalira zinthu monga zaka, jenda, kutalika, kulemera, ndi kuchuluka kwa masewera olimbitsa thupi omwe mumachita. Zimatengeranso kuchuluka kwa kagayidwe kanu kachakudya, komwe ndi kuchuluka kwa momwe thupi lanu limatenthera ma calories mukapuma. Matenda ena monga hypothyroidism, amatha kuchepetsa kuchuluka kwa shuga m'magazi.
Kodi chimachitika ndi chiyani ngati muchepetsa ma calories kwambiri?
Anthu ena amayesa kuchepetsa thupi mwachangu mwa kuchepetsa ma calories ambiri. Si lingaliro labwino. Zingayambitse mavuto ambiri.
N'zovuta kuti thupi lizitha kuthana ndi vuto la kusowa kwa ma calories ambiri mwadzidzidzi. Ndipo sizimakhazikika. Chifukwa chake, kuti muchepetse thupi bwino, ndikofunikira kukhala ndi kusowa kwa ma calories oyenera omwe mungapitirize popanda kuda nkhawa .
Ndi zakudya ziti zomwe zili bwino kwambiri pa kusowa kwa kalori?
Nazi malangizo osavuta omwe angakuthandizeni:
- Pewani zakumwa zotsekemera: Imwani madzi m'malo mwa soda, zakumwa zopatsa mphamvu, tiyi wotsekemera, ndi zakumwa za zipatso zogulidwa m'sitolo. Madzi alibe ma calories. Ngakhale mutakhala ndi njala, mwina mungakhale ndi ludzu. Choncho yesani kumwa kapu ya madzi kaye.
- Chepetsani chakudya chopatsa mphamvu: Zakudya zokhala ndi ulusi wambiri monga mpunga wa chimanga, oatmeal, tirigu wonse, ndiwo zamasamba, ndi zipatso zimakupangitsani kumva kukhuta kwa nthawi yayitali kuposa zinthu monga buledi woyera, mpunga woyera, ndi pasitala wamba.
- Onjezani mapuloteni ndi mafuta abwino: Onjezani zinthu monga nsomba, nkhuku, mazira, mtedza, nsawawa, ndi mphodza muzakudya zanu.
- Samalani mukamadya kunja: Pewani kudya zakudya zambiri komanso mafuta ambiri.
- Werengani malemba: Dziwani kuchuluka kwa ma calories ndi shuga mu phukusi la chakudya.
- Kuphika kunyumba: Mukaphika kunyumba, mutha kuwongolera zomwe mukuwonjezera.
Kodi kuchita masewera olimbitsa thupi n'kofunika bwanji?
Zotsatira zabwino kwambiri zimachokera ku kuphatikiza zakudya ndi masewera olimbitsa thupi , osati kungochepetsa thupi. Yesetsani kuchita masewera olimbitsa thupi kwa mphindi zosachepera 30 patsiku, masiku ambiri a sabata. Zinthu monga kuyenda mwachangu, kulima dimba, kukwera njinga, ndi kusambira ndi zabwino.
Komanso, kuchita masewera olimbitsa thupi osachepera masiku awiri pa sabata kungathandize kulimbitsa minofu ndikuwonjezera kutentha kwa ma calories. Komabe, ndikofunikira kulankhula ndi dokotala musanayambe pulogalamu yatsopano yochita masewera olimbitsa thupi, makamaka ngati muli ndi zaka zoposa 50 kapena muli ndi matenda ena.
Uthenga Wopita Nawo Kunyumba
- Kuti muchepetse thupi, muyenera kupanga 'kuchepa kwa ma calories' mwa kugwiritsa ntchito ma calories ambiri kuposa omwe mumadya.
- Kuchepa koyenera kwa ma calories pafupifupi 500 patsiku ndi cholinga chabwino chochepetsera thupi bwino.
- Kuchepetsa ma calories ambiri nthawi imodzi sikuli bwino ndipo n'kovuta kusamalira.
- Kuti mupeze zotsatira zabwino, phatikizani kuchita masewera olimbitsa thupi nthawi zonse ndi zakudya zabwino zokhala ndi ulusi ndi mapuloteni ambiri.
- Lankhulani ndi dokotala wanu musanayambe ndondomeko iliyonse yochepetsera thupi, makamaka ngati muli ndi mavuto ena azaumoyo.
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