Kodi mumamvanso ngati mwawonjezera thupi pang'ono kuyambira pamene munakwanitsa zaka 40? Chodabwitsa n'chakuti, mukudya chakudya chomwecho ndikuchita masewera olimbitsa thupi monga momwe munkachitira kale. Koma n'chifukwa chiyani kunenepa kumeneku kukupitirira? Ili ndi vuto lomwe anthu ambiri ali nalo. Si vuto lanu kwenikweni. Ndi chifukwa cha momwe matupi athu amasinthira ndi ukalamba. Tiyeni tikambirane za izi momveka bwino komanso momveka bwino lero.
Nchifukwa chiyani zosowa za kalori zimachepa tikamakalamba?
Chifukwa chake n'chosavuta. Tikakhala achichepere, ndiko kuti, m'zaka zathu za m'ma 20 ndi 30, kuchuluka kwa minofu m'thupi lathu kumakhala kokwera. Minofu imeneyi ili ngati mainjini ang'onoang'ono omwe nthawi zonse amagwira ntchito. Ngakhale titakhala pansi osachita chilichonse, minofu imeneyi imatentha ma calories m'thupi lathu, ndiko kuti, imagwiritsa ntchito mphamvu.
Koma pamene tikukalamba, nthawi zambiri titakwanitsa zaka 30, minofu imeneyi imayamba kuchepa mwachibadwa. M'malo mwa kuchepa kumeneko, mafuta amasonkhana ndi kuchuluka kwake. Apa ndiye pali vuto. Minofu ya mafuta siitentha ma calories mwachangu ngati minofu ya minofu.
Nanga chimachitika ndi chiyani? Kuthamanga kwa thupi lathu kumatentha ma calories, kapena m'mawu azachipatala, kuthamanga kwa kagayidwe kathu ka chakudya, kumachepa pang'ono pamene tikukalamba. Izi zikutanthauza kuti ngati mudya chakudya chofanana ndi chomwe munadya muli mwana, mudzawotchabe ma calories ambiri kuposa momwe thupi lanu limafunira. Ma calories owonjezerawa amasungidwa ngati mafuta, zomwe zimapangitsa kuti thupi liwonjezeke.
Taganizirani motere. Mutakwanitsa zaka 30, munadya mbale zitatu za mpunga patsiku ndipo munagwira ntchito tsiku lonse, koma thupi lanu silinamve kalikonse. Koma tsopano, mukakwanitsa zaka pafupifupi 45, kudya chakudya chofanana kumakupangitsani kumva kulemera komanso kutupa. Chifukwa chake ndi chakuti 'injini yowotcha ma calorie' ya thupi lanu tsopano ikugwira ntchito molimbika pang'ono kuposa kale.
Ndiye yankho la izi ndi lotani?
Chabwino, pali zinthu ziwiri zomwe mungachite ndi izi. Izi ndi zosavuta, aliyense angathe kuzimvetsa.
1. Kuchepetsa kuchuluka kwa ma calories mu chakudya chomwe mumadya.
2. Kuonjezera kuchuluka kapena mphamvu ya masewera olimbitsa thupi.
Kuti timvetse bwino nkhaniyi, tiyeni tiwone chitsanzo ichi. Izi zikuthandizani kumvetsetsa lingaliro ili mosavuta.
| Udindo | Kufotokozera |
|---|---|
| Chitsanzo (mkazi) | Mkazi amene ali ndi kutalika kwa mamita 1.5 ndi mainchesi 1.5, wolemera makilogalamu 1.5, ndipo amachita masewera olimbitsa thupi opepuka kwa ola limodzi (monga kuyenda) tsiku lililonse. |
| Zofunikira za tsiku ndi tsiku kwa zaka 40 | Pafupifupi ma calories 1,980. |
| Zofunikira tsiku ndi tsiku kwa zaka 50 | Pafupifupi ma calories 1,880. (Kuti mukhale ndi kulemera kofanana ndi kuchita masewera olimbitsa thupi) |
| Yankho | Ngati akadali kudya ma calories 1,980 ali ndi zaka 50, ayenera kuwonjezera masewera olimbitsa thupi ake a tsiku ndi tsiku kufika pamlingo wamphamvu (monga kuyenda mwachangu kapena kuthamanga) kuti apewe kunenepa. Kapena ayenera kuchepetsa kudya kwake ndi ma calories pafupifupi 100. |
Koma ndikofunikira kukumbukira kuti ziwerengerozi ndi zongoyerekeza chabe. Mitengo iyi imatha kusiyana malinga ndi zinthu monga kagayidwe kanu ka thupi, kapangidwe ka majini, ndi kuchuluka kwa zochita zanu za tsiku ndi tsiku. Chifukwa chake nthawi zonse ndibwino kulankhula ndi dokotala wa banja lanu kuti mudziwe zomwe zikukuyenderani bwino. Iye angakupatseni upangiri wabwino kwambiri kutengera thanzi lanu.
Sikuti ma calorie okha, komanso zakudya ndizofunikira kwambiri!
Ndi bwino kuganizira za ma calories kuti muchepetse thupi lanu. Koma pamene tikukalamba, tiyenera kuganiziranso za zakudya zina. Ndi zakudya. Kuchepetsa ma calories ndi kusadya zakudya zopatsa thanzi kungayambitse matenda ambiri.
Pamene tikukalamba, makamaka m'zaka zathu za m'ma 70 ndi 80, vuto nthawi zambiri si kuwonjezeka kwa thupi, koma kuchepetsa thupi ndi kukhala ndi thupi lochepa.
Pamene tikukalamba, chilakolako chathu nthawi zambiri chimachepa. Choncho, tiyenera kuganizira kawiri ngati chakudya chochepa chomwe timadya panthawiyi chikupereka michere yonse yomwe thupi lathu limafunikira, mwachitsanzo mapuloteni, mavitamini, ndi mchere. Chifukwa chake, kusankha zakudya zokhala ndi michere yambiri zomwe zili ndi ma calories ochepa koma zokhala ndi zakudya zambiri ndikofunikira kwambiri.
Mwachitsanzo, chakumwa chotsekemera chimakupatsani ma calories opanda kanthu, koma palibe zakudya zopatsa thanzi. M'malo mwake, ngati mudya nthochi ya ma calories ofanana, mumapeza michere yambiri, monga potaziyamu, mavitamini, ndi ulusi. Mukuona kusiyana kwake?
Choncho, pamene tikukalamba, ndikofunikira kwambiri kuganizira za kulemera, "Kodi chakudya chomwe ndikudya chili chabwino kwa thupi langa?"
Uthenga Wopita Nawo Kunyumba
- Tikakwanitsa zaka 30, thupi lathu limataya minofu pang'onopang'ono ndipo limasonkhanitsa mafuta ambiri, zomwe zimachepetsa liwiro lomwe timawotcha ma calories.
- Ngati mupitiriza kudya chakudya chofanana ndi chimene munkadya kale, mwina mudzanenepa mukadzakula.
- Pali njira ziwiri zothetsera vutoli: kuchepetsa kudya ma calories kapena kuwonjezera mphamvu ya masewera olimbitsa thupi.
- Ndikofunikira kusamala osati kokha za ma calories, komanso za zakudya zomwe mumadya. Izi zimathandiza kupewa kusowa kwa zakudya zokwanira, makamaka mukakalamba.
- Njira yoyenera komanso yotetezeka kwambiri ndiyo kufunsa upangiri kwa dokotala wanu za zakudya zoyenera komanso masewera olimbitsa thupi omwe akugwirizana ndi kulemera kwanu, thanzi lanu, komanso zaka zanu.
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