Vuto lalikulu lomwe ambiri a ife timakhala nalo ndi kunenepa kwambiri. Chifukwa chake timamva ngati tikufunika kuchepetsa thupi mwachangu. Mwina tifunika kuvala diresi labwino pa chochitika chomwe chikubwera, kapena mwina tifunika kuchepetsa thupi chifukwa dokotala anatiuza kuti titero. Koma kodi kuchepetsa thupi mwachangu kumeneku ndi kwabwinodi kwa matupi athu? Tiyeni tikambirane za izi mosavuta komanso molondola.
Kodi ndi bwinodi kuchepetsa kilo imodzi pa sabata?
Nthawi zambiri timaona malonda ndi malo ochezera a pa Intaneti omwe amanena zinthu monga "kuchepetsa makilogalamu 5 pa sabata." Koma malinga ndi zachipatala,
njira yabwino komanso yotetezeka yochepetsera thupi ndiyo kuchepetsa thupi pang'onopang'ono. Akatswiri azakudya amati ndi bwino kufunafuna makilogalamu 1-2 pa sabata, omwe ndi pakati pa
0.5 ndi 1 kilogalamu . Tangoganizani, ngati mwadzidzidzi muchepetsa thupi mwa kuchepetsa zakudya zanu ndikuchita masewera olimbitsa thupi mwamphamvu, mudzataya
mafuta ambiri osati mafuta okha, komanso minofu, mafupa, ndi madzi. Izi sizothandiza thupi lanu mtsogolo. Chifukwa chake, ndikofunikira kusintha moyo wanu zomwe mungathe kuchita, m'malo motsatira zakudya zomwe zimalonjeza "zotsatira zonga maloto."
Kumbukirani, kuchepetsa thupi si kuthamanga mofulumira, ndi ulendo wautali, ngati marathon.
Kodi timapanga bwanji 'Ndondomeko Yochepetsa Thupi'?
Mwina mwamvapo mawu akuti "ma calories alowa, ma calories atuluka." Mwachidule, zikutanthauza kuti tiyenera kutentha ma calories ambiri kuposa omwe timadya tsiku lililonse. Koma sizophweka choncho. Kagayidwe ka thupi lathu, kapena
kuchuluka kwa chakudya chomwe chimasandulika mphamvu , kumakhudza kwambiri izi. Ngati mwadzidzidzi muchepetsa kudya kwanu, zomwe zikutanthauza kuchepetsa ma calories, sikuti thupi lanu lidzangolandira michere yomwe limafuna, komanso kagayidwe ka thupi lanu kadzachepanso. Izi zidzapangitsa kuti zikhale zovuta kuchepetsa thupi. Chifukwa chake, tiyeni tiyambe ulendowu ndi zinthu zosavuta, m'malo mochepetsa ma calories ambiri.
- Chepetsani kuchuluka kwa mpunga ndi curry zomwe mumadya nthawi zambiri.
- Werengani zilembo za chakudya: Onani kuchuluka kwa ma calories pa chakudya chilichonse. Izi zikuthandizani kudziwa zomwe muyenera kuchepetsa kudya.
- Imwani madzi ambiri: Kumwa kapu ya madzi musanadye kungathandize kuchepetsa njala yanu .
- Sankhani zakudya zopatsa thanzi:Ikani patsogolo zinthu monga ndiwo zamasamba , zipatso, nyemba, tirigu wonse , nyama yopanda mafuta ambiri, nsomba , ndi mazira .
Chofunika kwambiri ndi
chilimbikitso, ndiko kuti, chidwi chanu chochita izi. N’chifukwa chiyani mukuyesera kuchepetsa thupi? Kupewa matenda monga matenda a shuga ndi matenda a mtima? Kuvala zovala zabwino? Kuthamanga ndi kusewera ndi ana anu ndi zidzukulu zanu? Kaya chifukwa chake ndi chotani, lembani papepala ndipo liyikeni pamalo pomwe mungawone tsiku lililonse. Mukatero mudzamva mphamvu zambiri.
Ndi zizolowezi ziti zabwino zomwe zimakuthandizani kuchepetsa thupi?
Chakudya chili ngati mafuta a thupi. Koma sitidya kokha tikakhala ndi njala. Timadya tikakhala ndi anzathu, tikakhala achisoni, tikakhala okwiya, kapena pamene chinachake chikuyenda bwino. Choncho, ngati mukufuna kuchepetsa thupi, muyenera kusintha zizolowezi zimenezi pang'ono.
| Chizolowezi chabwino | Mwachidule... |
|---|
| Dziwani zifukwa zomwe zimakupangitsani kudya. | Kodi mumafuna kudya mukakhala ndi chisoni, mkwiyo, kapena kupsinjika maganizo? M'malo modya nthawi ngati zimenezi, yesani kuchita zina, monga kupita kokayenda kapena kulankhula ndi mnzanu. |
| Kudya Mosamala | M'malo modya mukuonera TV kapena kugwiritsa ntchito foni yanu, sangalalani ndi fungo ndi kukoma kwa chakudya chanu, kutafuna bwino, ndipo idyani pang'onopang'ono. Mukatero mudzamva kukhuta ngakhale mutadya pang'ono. |
| Gwiritsani ntchito mbale zazing'ono. | Mukaika chakudya pang'ono pa mbale yayikulu, zimaoneka ngati sizokwanira. Koma mukaika chakudya chomwecho pa mbale yaying'ono, mumakhutira chifukwa mbaleyo yadzaza. |
| Pewani kudya kwambiri usiku. | Kudya chakudya chambiri pafupi ndi nthawi yogona kungathandize kusunga mafuta m'thupi. Idyani chakudya chamadzulo maola awiri kapena atatu musanagone ngati n'kotheka. |
| Idyani zakudya zazing'ono pafupipafupi. | Kudya zakudya zazing'ono kasanu kapena kasanu ndi kamodzi patsiku m'malo mwa kudya zakudya zazikulu zitatu kungathandize kupewa kudya mopitirira muyeso. Koma muyenera kusamala ndi kuchuluka kwa chakudya chomwe mumadya pa chakudya chilichonse. |
Kodi mungasankhe bwanji chakudya kuti muchepetse thupi?
Simuyenera kusiya kwathunthu zakudya zomwe mumakonda kuti muchepetse thupi. Kuchita izi kudzakuthandizani kuti musamadye kwambiri. Chofunika kwambiri ndikuchepetsa
kudya zakudya zopanda mphamvu , zomwe ndi zakudya zopanda thanzi komanso zongokhala ma calories.
Chepetsani izi momwe mungathere:- Zakudya ndi zakumwa zokhala ndi shuga wowonjezera: Zakumwa zotsekemera, makeke, mabisiketi, ma tofi, ndi zina zotero. Si shuga wachilengedwe womwe uli mu zipatso womwe ndi woopsa, koma shuga wopangidwa mwaluso.
- Zakudya Zokonzedwa: Zakudya zopangidwa ndi ufa wa buledi (buledi, buledi), mpunga woyera, ndi zina zotero. Izi zili ndi ulusi ndi michere yochepa. M'malo mwake, sankhani zakudya zokhala ndi chimanga (mpunga wofiirira), mpunga wofiirira, ndi oats.
- Zakumwa zopatsa mphamvu zambiri: soda, zakumwa za zipatso (zotsekemera), mowa. M'malo mwake, imwani madzi monga madzi, tiyi wopanda shuga, kapena madzi a mandimu.
Onjezani zinthu izi muzakudya zanu:- Mapuloteni: Kudya zakudya izi kumachepetsa njala ndipo kumakupangitsani kumva kukhuta . Minofu imakhala yolimba. Nyama yopanda mafuta ambiri, nsomba, mazira, mkaka, yogati, komanso nyemba, nsawawa, ndi soya zili ndi mapuloteni ambiri.
- Mafuta Abwino: Si bwino kuchotsa mafuta onse. Mafuta a azitona, avocado, mtedza, cashews, ndi mafuta a nsomba ali ndi mafuta osakhuta omwe ndi abwino kwa thupi.
- Ulusi: Ndiwo zamasamba, zipatso, nyemba, ndi mtedza zili ndi ulusi wambiri. Ulusi umathandiza kugaya chakudya ndipo umakupangitsani kumva kukhuta.
Kugona bwino ndi chithandizo ndizofunikira kwambiri!
Kodi mukudziwa kuti kusagona
mokwanira ndi chifukwa chachikulu chowonjezera thupi? Kafukufuku wapeza kuti tikamasowa tulo, mahomoni athu amasintha ndipo timalakalaka zakudya zokhala ndi shuga ndi mafuta ambiri. Chifukwa chake, kugona bwino kwa maola 7-8 patsiku ndikofunikira kwambiri kuti muchepetse thupi. Komanso, musayese kupita paulendowu nokha. Phatikizani
banja lanu ndi anzanu apamtima pankhaniyi. Auzeni kuti mukuyesera kuchepetsa thupi. Thandizo lawo lidzakhala gwero lalikulu la mphamvu kwa inu. Mwina kulankhula ndi munthu amene akuyeseranso kuchepetsa thupi ngati inu, kapena kulowa nawo gulu longa limenelo, kungathandizenso kwambiri.
Musataye mtima ngati mwalakwitsa pang'ono!
Mukayesa kuchepetsa thupi, pali masiku omwe simungathe kulamulira zakudya zanu kapena kuchita masewera olimbitsa thupi momwe mukufunira. Zimenezo ndi zachilendo.
Musataye mtima chifukwa choganiza kuti, "Sindingathe kuchita izi." Yambani kugwiranso ntchito pa dongosolo lanu tsiku lotsatira. Chofunika kwambiri ndikupitiriza. Ngati muli ndi nkhawa iliyonse, ndi bwino kulankhula ndi
dokotala wa banja lanu (dokotala) ndipo, ngati kuli kofunikira, funsani upangiri kwa katswiri wa zakudya.
Uthenga Wopita Nawo Kunyumba
- M'malo mochepetsa thupi mwachangu, kuchepetsa 0.5 - 1 kg pa sabata ndikotetezeka komanso kokhazikika.
- Kuchepetsa thupi si chakudya cha nthawi yochepa, ndi kusintha kwa moyo kwa nthawi yayitali.
- Chepetsani shuga ndi zakudya zokonzedwa kale ndipo idyani zakudya zopatsa thanzi zokhala ndi mapuloteni, ulusi, ndi mafuta abwino.
- Ndikofunikira kwambiri kuchita masewera olimbitsa thupi tsiku lililonse, kugona mokwanira, komanso kuthana ndi nkhawa.
- Funsani thandizo kuchokera kwa abale ndi abwenzi paulendowu. Lankhulani ndi dokotala wanu ngati muli ndi nkhawa iliyonse.
Kuchepetsa thupi, njira zochepetsera thupi, kulemera kwathanzi, kuchepetsa thupi sinhala, diyata, parhez wima, chakudya chopatsa thanzi
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