Kodi mwayamba kuwerengera ma calories muzakudya zanu kuti muchepetse thupi? Monga anthu ambiri, kodi mumaona kuti izi ndi zovuta pang'ono ndipo zotsatira zake sizili mwachangu monga momwe mukuganizira? Ndizachibadwa kumva choncho. Ndipotu, kuwerengera ma calories sikophweka monga wakuda ndi woyera. Kotero lero, tiyeni tikambirane za zoona zokhudza kuwerengera ma calories, momwe tingachitire molondola, ndi zolakwa zomwe tingapange pankhaniyo.
Choyamba, kodi kalori ndi chiyani?
Mwachidule, kalori ndi gawo la mphamvu. Monga momwe galimoto imafunikira mafuta kuti iyende, matupi athu amafunikira mphamvu kuti agwire ntchito, apume, aganize, komanso ayende. Timapeza mphamvu imeneyi kuchokera ku chakudya chomwe timadya. Monga momwe mphamvu zomwe zili mu chakudya chomwe timadya zimayezedwa ndi ma calories, mphamvu zomwe thupi lathu limagwiritsa ntchito zimayezedwanso ndi ma calories.
Koma apa tikufunika kudziwa china chake. Izi ndi zokhudza "ma calories opanda kanthu" . Zakumwa zina, maswiti, ndi zakudya zina zofulumira (junk food) zimakhala ndi ma calories opanda kanthu. Izi zikutanthauza kuti, ngakhale zimapatsa thupi lanu mphamvu, sizimapereka zakudya zilizonse - kutanthauza mavitamini, mchere, mapuloteni, ndi zina zotero. Chifukwa chake, mphamvu imeneyi imatayika mwachangu, ndipo njala imabwereranso.
Kumbukirani, si kuchuluka kwa ma calories kokha komwe kuli kofunika, komanso mtundu wa chakudya chomwe ma calories amenewo amachokera.
Musayembekezere kuchepetsa thupi nthawi yomweyo mutachepetsa ma calories.
Anthu ambiri amaganiza kuti, "Ngati ndichepetsa kuchuluka kwa ma calories omwe ndimadya, ndithudi ndidzachepetsa thupi." Ngakhale izi ndi zoona, matupi athu amagwira ntchito m'njira yovuta kwambiri. Mukachepetsa mwadzidzidzi kuchuluka kwa chakudya chomwe mumadya, thupi lanu silitaya thupi nthawi yomweyo.
N’chifukwa chiyani zimenezo zikuchitika?
- Chinthu choyamba chomwe mumataya ndi madzi: Ngati mutaya thupi pang'ono m'masiku oyamba ochepetsa ma calories, mwina si chifukwa chowotcha mafuta. Ndi chifukwa chakuti mukutaya madzi osafunikira. Ndi chinthu chabwino, koma si kuchepetsa thupi kwenikweni.
- Kusintha kwa Kagayidwe ka Metabolic: Ganizirani thupi lanu ngati woyang'anira wanzeru. Mukachepetsa mphamvu zomwe mumadya (ma calories), thupi lanu limagwiritsa ntchito bwino zomwe lili nazo ndikuchepetsa mphamvu zomwe zimawonongeka. Izi zikutanthauza kuti kagayidwe kanu ka thupi kamachepa pang'ono. Izi zimatchedwa Kusintha kwa Kagayidwe ka Metabolic . Ichi ndichifukwa chake simungachepetse thupi mwachangu monga momwe mukuganizira.
- Kuchita Masewera Olimbitsa Thupi ndi Minofu: Ngati mukuchita masewera olimbitsa thupi pamene mukuchepetsa ma calories anu, ndi chinthu chabwino kwambiri. Kuchita masewera olimbitsa thupi kumawotcha ma calories ndipo kumamanga minofu . Chofunika apa ndichakuti minofu imalemera kuposa mafuta.Kotero, pamene mukuchita masewera olimbitsa thupi, sikelo singasinthe kwambiri. Koma musadandaule nazo. Chifukwa mafuta m'thupi lanu akuchepa, ndipo minofu yathanzi ikumangidwa m'malo mwake. Izi zikutanthauza kuti mawonekedwe a thupi lanu, mphamvu zanu, ndi thanzi lanu lonse zikuyenda bwino.
Zoyenera kuchita ndi zosayenera kuchita powerengera ma calories
Kuti ulendowu ukhale wopambana, tiyenera kutsatira zinthu zina komanso kupewa zolakwika zina.
| ✔️ 'Zochita' | ❌ 'Zosafunika kuchita' |
|---|---|
| Sankhani zakudya zopatsa thanzi (monga ndiwo zamasamba, zipatso, ulusi, mapuloteni) | Musamangoganizira za kuchuluka kwa ma calories okha, komanso ubwino wa chakudya. |
| Phatikizani kuchepetsa kalori ndi kuchita masewera olimbitsa thupi nthawi zonse . | Musamale kudya pazifukwa zilizonse. Zidzachepetsa kagayidwe kanu ka chakudya. |
| Khalani oleza mtima ndipo muzitsatira izi. Zimatenga nthawi kuti muwone zotsatira. | Musayembekezere zotsatira usiku umodzi . Iyi ndi marathon, osati kuthamanga mofulumira. |
| Mvetserani thupi lanu. Dziwani zinthu monga njala ndi kutopa. | Musachotse zakudya zonse monga chakudya chopatsa mphamvu, popanda upangiri wa dokotala. |
| Imwani madzi okwanira tsiku lonse. | Musadandaule nthawi zonse poyang'ana sikelo . Ganizirani kusiyana kwa zovala zanu ndi momwe mumamvera thupi lanu. |
| Lankhulani ndi dokotala wanu ndipo funsani upangiri musanayambe izi. | Musaiwale za "zopatsa mphamvu zopanda kanthu." Chepetsani zakumwa zotsekemera komanso zakudya zokhala ndi shuga wambiri. |
Ndiye, kodi mumatani kuti muchepetse thupi bwino?
Tsopano mwamvetsa kuti iyi si masewera a manambala okha. Kuchepetsa thupi bwino komanso kwathanzi ndi kusintha moyo wanu. Si 'zakudya' zakanthawi kochepa.
Chofunika kwambiri ndikudya zakudya zopatsa thanzi . Izi zikutanthauza kukonzekera chakudya chomwe chimapatsa thupi lanu mapuloteni, chakudya, mafuta, mavitamini, ndi mchere wokwanira. Kuwerengera ma calories kungathandize pa izi, koma musapange cholinga chanu chokhacho.
Simuyenera kudutsa ulendowu nokha. Pali dongosolo la zakudya ndi masewera olimbitsa thupi lomwe ndi labwino kwa inu kutengera zaka zanu, kutalika, thanzi lanu, ndi kuchuluka kwa zochita zanu. Chifukwa chake, ndikwabwino komanso kothandiza kwambiri kulankhula ndi dokotala wanu musanayambe chinthu chonga ichi, ndikufunsa upangiri kwa katswiri wazakudya ngati kuli kofunikira.
Uthenga Wopita Nawo Kunyumba
- Kuwerengera ma calories ndi chida chimodzi chomwe mungagwiritse ntchito paulendo wanu wochepetsa thupi. Si yankho lathunthu.
- M'malo mowerengera ma calories, yang'anani kwambiri pa zakudya zomwe mumadya. Pewani ma calories opanda kanthu.
- Khalani oleza mtima pamene thupi lanu likusintha malinga ndi kuchepetsa kwa ma calories (kusintha kwa kagayidwe kachakudya). Musayembekezere zotsatira zake nthawi yomweyo.
- Kuchita masewera olimbitsa thupi nthawi zonse n'kofunika kwambiri kuti minofu ikhale yathanzi komanso kuti mafuta aziyaka.
- Musanayambe pulogalamu iliyonse yochepetsera thupi, ndikofunikira kwambiri kufunsa dokotala wanu kuti akupatseni dongosolo lotetezeka lomwe lili loyenera kwa inu.
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