Sizinsinsi kuti kuwerengera kalori ndiyo njira yabwino kwambiri yochepetsera thupi. Zoona zake ndizokuti makilogalamu ndi kuchuluka kwa mphamvu zomwe zimalowetsa thupi limodzi ndi chakudya. Ngati mumagwiritsira ntchito mphamvu zochepa kuposa momwe zimakhalira, kuchuluka kwa thupi kumasungira thupi ngati mawonekedwe a mafuta, kotero kuti mukhale olemera kwambiri. Pofuna kutembenuza njirayi mosiyana, ndikofunika kuti, kuti muchepetse kulemera, m'pofunikira kuti muzigwiritsa ntchito makilogalamu ambiri kuposa kulandira. Pali njira ziwiri zokha zokwaniritsira izi: mwina kusunthira zambiri, kuonjezera kumwa, kapena kudya pang'ono, kuchepetsa kufika kwa ma calories. Njira yabwino ndikugwirizanitsa ziwirizi, ndipo kuyang'anira kumathandizidwa ndi diary yolemetsa.
Kodi mungasunge bwanji diary kuti muchepetse?
Mwinamwake taganizirani kabuku kopezera komwe deta yosiyana imalembedwa, komanso kuwerengera kwautali ndi zopweteka ndi calculator ndi kugwiritsa ntchito matebulo. Masiku ano, muzaka zamakono zamakono, chirichonse chiri chosavuta kwambiri. Mawebusaiti ambiri pa intaneti amapereka utumiki waulere pansi pa zolemba zaumwini zochepa.
Kawirikawiri, mu diary imeneyi muyenera kulowa kutalika kwanu, kulemera, kulemera kwake, mtundu wa zakudya, mlingo woyenera wa kulemera, ndipo dongosolo lomwelo lidzawerengera kuchuluka kwa momwe muyenera kudyetsera makilogalamu tsiku ndi tsiku mofanana komanso mosataya kulemera. Monga lamulo, chiwerengero ichi chimakhala cha 1000-1500.
Kawirikawiri, muutumiki uwu, mukhoza kuwerengera komanso kutaya makilogalamu pamaphunziro a masewera. Ndibwino kuti tipeze kuchepa kwa kalori pang'onopang'ono: kutenga makilogalamu 300 kuchokera ku zakudya ndikuwonjezera tsiku lomwe thupi limatenga makilogalamu ena 300. Izi zidzakuthandizani kuti muchepetse kulemera mwamsanga mofulumira.
Pulogalamu ya diary yochepetsera thupi iyenera kuti muzingotumiza mankhwala ndi kulemera kwawo, komanso zokhudzana ndi caloriki ndi zigawo za BZHU izo zidziwerengera zokha. Ndi yabwino komanso yosavuta.
Kuonjezera apo, diary ili ndi mwayi wolemba deta yoyamba ndi zotsatira zake. Mudzawona kuti anayamba kuyamba kuchepetsa thupi ndi kulemera kwina komanso mavoti a thupi (iwo, monga lamulo, akhoza kukhazikitsidwa pamenepo), ndipo aliyense, ngakhale pang'ono pang'onopang'ono kuti athe kuchepetsa zizindikiro izi zidzawoneka. Inde, pa izi ndikofunikira kukhala ndi mamba ndi tepi yamentimita kunyumba ndikupanga zoyezera osachepera 1-2 pa sabata. Onetsetsani mwa akatswiri amalangiza ndikuchita izo tsiku lililonse.
Atsikana ambiri amakonda kupanga diary, zomwe zimapangitsa kuti azitsatira mwatsatanetsatane dongosolo la osankhidwa. Ndizofunikira kwambiri ndipo zimathandiza kuthana ndi mavuto.
Chitsanzo cha diary kuti mukhale wolemera
Choyamba, cholembera choyenera cha kulemera kwake chiyenera kukhala chidziwitso. Taganizirani chitsanzo cha deta yomwe iyenera kukhazikitsidwa mmenemo:
- Zaka: zaka 24.
- Kutalika: 170 cm.
- Kulemera kwake: 70 kg.
- Cholinga: 60 makilogalamu.
- Malamulo ogwira ntchito: miyezi iwiri.
- Zakudya: zoyenera (b / w = 30/30/40), zotsika kwambiri.
- Chofunika chokhala ndi caloric kuti ukhale wolemetsa: 2000 kcal.
- Caloric wokhudzana ndi zakudya zowonongeka mofulumira (700 magalamu pa sabata) ziyenera kukhala zochepa ndi 750 kcal. Choncho, zakudya zamtundu wa caloric zimachepetsedwa, mwachitsanzo, ndi timagulu 500, ndipo timapanga zovuta zosavuta kutentha makilogalamu 250 tsiku ndi tsiku.
- Chiwerengero: tsiku ndi tsiku mungathe kudya makilogalamu 1500 tsiku + kuthamanga m'mawa .
- Tsiku lirilonse, malipiro amalembedwa ndi kuwerengedwa, zizindikiro zimapangidwa ndi kusintha kwa kulemera ndi kupezeka pa maphunziro.
Masiku ano, kupanga diary yolemetsa sikungotanthauza kulemera kwake kokha, komanso kuphunzira kudziŵa bwino zakudya, kuyang'anira zakudya zomwe zimadya ndikukula kumakhala mphamvu ndi chilango.
Ndipotu, palibe chovuta kuti musunge bwino diary yolemera. Chinthu chachikulu ndikutsatira ndondomekoyi, ndipo zina zonse zidzangobwera pang'onopang'ono!