Njira 5 Zochepetsera Mafuta M'mimba (Njira Zowotchera Mafuta)

Mukuchita masewera olimbitsa thupi molimbika... kudya bwino momwe mungathere... ndipo kulemera kwanu kukuchepa pang'onopang'ono. Thupi lanu likumva lopepuka komanso lolimba tsopano. Koma pali funso limodzi lomwe mukuganizira. "Ngakhale ndikugwira ntchito molimbika, bwanji mafuta osafunikira awa (osafunika) m'thupi langa sakutha msanga?"

Makamaka ngati ndinu mkazi, mukudziwa chisoni chomwe chimabwera chifukwa cha mafuta ambiri m'mimba omwe amatuluka mukavala mathalauza anu abwino kwambiri. Ngati ndinu mwamuna, mungamve chisoni pang'ono ndi 'mimba' yomwe imawononga mawonekedwe anu aunyamata. Zoonadi, kutentha mafuta kumeneku kuyenera kukhala kwachangu kuposa apa? Kuyenera kukhala kosavuta, eti?

Tiyeni tiwone momwe tingapezere mayankho asayansi pa vutoli. M'nkhaniyi, tikambirana njira 5 zabwino kwambiri zochotsera mafuta osafunikira m'thupi.

1. Choyamba tiyeni timvetse zenizeni.

Tisanayambe ulendowu, tiyenera kumvetsetsa momwe zinthu zilili.

Choyamba: "Sitingathe kungotaya mafuta kulikonse." Ichi ndi chowonadi chomwe anthu ambiri safuna kumva. Mwanjira ina, ngati mukufuna kutaya mafuta m'mimba mwanu mokha, muyenera kugwira ntchito molimbika kuti muchepetse mafuta m'thupi lanu lonse. Pamene kuchuluka kwa mafuta m'thupi lanu lonse kumachepa, mafuta m'mimba mwanu nawonso amachepa.

Chachiwiri: Muyenera kupatsa nthawi. Palibe matsenga omwe angapangitse kuti mafuta awa azitha usiku wonse. Ngati muchita masewera olimbitsa thupi bwino ndikulamulira zakudya zanu, mutha kuwona zotsatira zabwino mkati mwa miyezi ingapo. Kulemera pa sikelo sikungasinthe, koma mudzazindikira kuti zovala zanu tsopano zikukwanira bwino ndipo sizikulimbanso.

Mfundo yachitatu: Simungathe kupezanso thupi lopanda mafuta lomwe munali nalo muzaka za m'ma 20. Chifukwa chake ndi chakuti pamene tikukalamba, khungu lathu limataya kulimba. Khungu likamagwa, mafutawo amaonekera bwino.

Mofananamo, pamene tikukalamba, minofu yathu imachepa, ndipo nthawi yomweyo, kagayidwe kathu ka thupi kamachepa. Izi zikutanthauza kuti liwiro lomwe mafuta amatenthedwa limachepa. Iyi ndi nkhondo yovuta pang'ono. Koma sizingatheke ngati mutayesa.

Chabwino, tiyeni timvetse izi ndikuona zomwe tingathe kuchita.

2. Chitani masewera olimbitsa thupi a cardio kwambiri

Pulogalamu yabwino yolimbitsa mtima ndi yofunika kwambiri kuti muwotche mafuta.

Kuyenda mwachangu ndi masewera olimbitsa thupi abwino kwambiri. Koma ngati mwakhala mukuchita masewera olimbitsa thupi kwa kanthawi koma simukuchepetsa mafuta m'thupi, mungafunike kuwonjezera liwiro lanu pang'ono.

• Wonjezerani masiku: Ngati mumachita masewera olimbitsa thupi masiku awiri pa sabata, chitani masiku atatu.
• Wonjezerani nthawi: Ngati mukuthamanga kwa mphindi 30, onjezerani kufika pa mphindi 45.

Kuchita masewera olimbitsa thupi kwa nthawi yochepa ndi njira ina yabwino yotenthetsera mafuta. Mwachidule, kumaphatikizapo kusinthana pakati pa kuchita masewera olimbitsa thupi mwamphamvu ndi kuchita masewera olimbitsa thupi ochepa. Tangoganizirani kuyenda pang'onopang'ono kwa mphindi 5, kenako kuthamanga kwa mphindi 5. Kuyenda kwa mphindi zina 5, kenako kuthamanganso. Kuchita izi motere kumatenthetsa ma calories ambiri ndi mafuta ambiri kuposa kuchita masewera olimbitsa thupi nthawi zonse.

3. Musaiwale kunyamula zolemera!

Anthu ambiri amaganiza kuti cardio ndiyo njira yokhayo yochepetsera mafuta. Zimenezo n’zolakwika. Kulimbitsa thupi, monga kuchita masewera olimbitsa thupi, ndi gawo lofunika kwambiri pa ntchito yowotcha mafuta.

Chifukwa minofu yanu ikakhala yambiri, mumawotcha mafuta mwachangu ngakhale mutangokhala chete.

Ngati ndinu watsopano pa izi, kunyamula zolemera masiku atatu pa sabata, kwa mphindi pafupifupi 30 nthawi imodzi, n'kokwanira. Mukatha kuchepetsa mafuta m'thupi lanu, mutha kusunga mawonekedwe amenewo mwa kuchita izi masiku awiri pa sabata.

Chofunika kwambiri ndikuchita masewera olimbitsa thupi thupi lonse. Sikokwanira kungochita masewera olimbitsa thupi kuti muchepetse mafuta m'manja. Muyenera kuchita masewera olimbitsa thupi magulu onse akuluakulu a minofu m'thupi lanu. Ngati simukudziwa bwino izi, ndikofunikira kufunsa upangiri kwa mphunzitsi wodziwa bwino ntchito.

Kumbukirani izi mukamanyamula zolemera.

Kuti mafuta aziyaka kwambiri, zinthu zomwe akazi ndi amuna ayenera kuziganizira akamanyamula zolemera zimasiyana pang'ono.

4. Kodi masewera olimbitsa thupi a m'mimba (Crunches) amagwiradi ntchito?

Anthu ambiri amaganiza kuti ngati achita masewera olimbitsa thupi kapena kukanda thupi kasanu patsiku, akhoza kutaya mafuta onse m'mimba mwawo. Koma si zoona kwenikweni.

Ndiye ubwino wake ndi wotani? Minofu ya m'mimba mwanu ikakhala yolimba komanso yolimba, m'mimba mwanu mumawoneka bwino. Ngati simunachite masewera olimbitsa thupi kwa nthawi yayitali ndipo m'mimba mwanu muli wofooka komanso wofooka, masewera olimbitsa thupi awa adzakuthandizani kulimbitsa minofuyo ndikukhala ndi mawonekedwe abwino. Choncho musataye mtima pa masewera olimbitsa thupi a m'mimba.

5. Tiyeni tisinthe kwathunthu kadyedwe kanu.

Kodi mwamvapo zakudya zingati za "zamatsenga" zokhudza mafuta oyaka? Tsabola wa chili, zakudya za mkaka zopanda mafuta ambiri, ndi zakudya zina zowonjezera zili pamndandandawu.

Pali zoona zake pankhaniyi. Kafukufuku wina wasonyeza kuti zakudya zina zimatha kuwonjezera liwiro la kagayidwe kathu ka thupi. Mwachitsanzo, mankhwala otchedwa capsinoids omwe amapezeka mu tsabola wa chili amatha kuwonjezera pang'ono kutentha mafuta. Izi zimachitika makamaka mwa anthu omwe ali ndi Body Mass Index (BMI) yoposa zaka 25, zomwe zikutanthauza kuti amaonedwa kuti ndi onenepa kwambiri.

Koma musadalire zakudya zamtunduwu zokha. Kudya chilichonse chomwe mumakonda tsiku lonse ndikudya tsabola pang'ono sikungatenthe mafuta. Chinthu chabwino kwambiri chomwe mungachite ndikusintha zakudya zamtunduwu kukhala gawo la zakudya zopatsa thanzi.

Ndiye kodi chakudya chopatsa thanzi ichi n’chiyani?

• Mbewu zonse - zinthu monga mpunga wofiirira, buckwheat, ndi oats.
• Mapuloteni opanda mafuta - nsomba, nkhuku (yopanda khungu), mazira, nandolo, nandolo.
• Zipatso ndi ndiwo zamasamba zambiri.
• Kumwa magalasi osachepera 8 a madzi patsiku.

Chinthu china chofunika ndikudya zakudya zazing'ono zingapo tsiku lonse m'malo modya chakudya chachikulu nthawi imodzi. Mukadya chakudya chachikulu nthawi imodzi, zimakhala zovuta kuti thupi lizigwiritse ntchito, ndipo mphamvu zosafunikira zimasungidwa ngati mafuta. Koma mukadya chakudya chaching'ono kangapo patsiku, mutha kusunga mphamvu za thupi ndikusunga kagayidwe kanu ka thupi kakuyenda bwino. Muthanso kuyesa njira iyi.

Poganizira zonsezi, ndi bwino kulankhula ndi dokotala wanu kapena katswiri wa zakudya kuti akupatseni upangiri pa zakudya zoyenera komanso masewera olimbitsa thupi.