Kodi mungatani kuti muchepetse kulemera kwa makilogalamu 20 pamwezi?

Amayi ambiri akuyang'ana njira yochepetsera thupi pogwiritsa ntchito makilogalamu 20 pamwezi, koma kamodzi adachenjeza kuti izi sizowona. Zotsatira zake zimadalira kulemera kwake koyamba, ndiko kuti, ngati mamba ikuwonetsera makilogalamu 65, ndiye kwa mwezi simungathe kutaya kilogalamu yachisilo, koma atsikana omwe ali ndi makilogalamu 90 ndi apamwamba akhoza kuwona zotsatira zake.

Kodi ndingathenso bwanji kutaya makilogalamu 20?

Pofuna kuti tipewe kulemera, kugwiritsa ntchito mapiritsi kapena njira zina zachilendo, sitidzatero, popeza kuchotsa makilogalamu osayenera kungawononge thanzi lanu. Kuti mukwaniritse cholinga, muyenera kugwira ntchito mwakhama, mukugwira ntchito zingapo panthawi imodzi. Choyamba, kuti muchepetse kulemera kwa makilogalamu 20 pa mwezi, muyenera kutsata chakudya, chifukwa zotsatira zimadalira 70%. Chofunika kwambiri ndi katundu, pamene akukonzekera kuti holo iyenera "kukukwa" popanda mphamvu iliyonse. Kuti khungu lisatayike, zimalimbikitsa kugwiritsa ntchito njira zodzikongoletsera, mwachitsanzo, kusamba minofu ndi kukulunga.

Kudya mwamsanga (mwezi uliwonse) kulemera kwa makilogalamu 20, kumadalira mfundo zotsatirazi:

1. Kusala kudya sikuletsedwa, chifukwa kupeŵa kudya kwapang'onopang'ono kumachepetsa kuchepetsa thupi, kumakhudza kwambiri mahomoni ndi chitetezo chokwanira. Kuonjezera apo, thupi likalandira chakudya kwa nthawi yayitali, pamakhala mwayi uliwonse, imayamba kuwonjezera mafuta.
2. Yesetsani kudya zidutswa zing'onozing'ono, chifukwa ntchitoyo ndi kukwaniritsa njala, komanso kuti musadwale m'mimba. Kuwonjezera apo, ndi bwino kuganizira kuti satiety imamveka patangopita kanthawi mutadya, kotero fufuzani kwa nthawi yaitali. Nthawi yoyamba kudzakhala kovuta kukonzanso ndi njala kudzakhala mlendo wokhazikika, koma patapita masiku ochepa mimba idzachepa ndipo zidzamukwanira zomwe mumapereka.
3. Kuti muwone pa masikelo anu osachepera makilogalamu 20 pa mwezi, kuphika ndi kukonzanso kwakukulu kwa firiji. Ndikofunika kusiya shuga ndi zinthu zomwe zimapezeka, choncho, zotsekemera zonse, zotsekemera, zokometsera, komanso unsweetened ndi chiwerengero cha mdani nambala 1. Mndandanda wa "mndandanda wakuda" umaphatikizapo chakudya chachangu, masitolo a masitolo, mankhwala osokoneza bongo, mafuta a zinyama, zakumwa zaledzere ndi zakumwa. Kawirikawiri, yang'anani mtengo wa caloriki pa chizindikirocho ndiyeno kugula katunduyo.
4. Ndikofunika kumwa madzi ambiri. Yambani m'mawa wanu ndi 1 st., Chimene chidzayambitsa kagayidwe kameneka. Musanadye kwa theka la ora, pitani kumwa 1 tbsp. Izi zidzanyenga njala. Chizoloŵezi cha madzi tsiku lililonse ndi 2 malita.
5. Kupanga mapu anu, kumbukirani kuti ayenera kukhala ndi ndiwo zamasamba ndi zipatso zambiri, zomwe ndi bwino kudya mwatsopano. Zili ndi mavitamini ndi minerals ambiri, komanso ma fiber, omwe amathandiza kusintha kamene kamayambitsa matenda ndikupangitsani kuti mukhale ndi moyo kwa nthawi yaitali. Nkofunika kudya mapuloteni omwe ali mu zakudya zodyera, nsomba, mazira ndi mkaka wochokera ku mkaka, koma ayenera kukhala otsika kwambiri.

Tsopano pakuchita mwakhama. Chitani katatu pa sabata, osati mozama kwambiri, koma ngati chikhumbo ndi mphamvu zikulolani, mukhoza kuwonjezera akadali kuphunzitsa. Mukhoza kusankha njira iliyonse, koma polimbana ndi mafuta omwe amawoneka bwino kwambiri amawunika maphunziro a cardio: kuthamanga, njinga, kulumpha, kusambira , ndi zina zotero. Njira ina yabwino ndi yophunzitsira nthawi. Pachiyambi choyamba, mumachita masewera olimbitsa thupi ndi kupititsa patsogolo, koma chifukwa chachiwiri, masewera asanu amasankhidwa, omwe ayenera kuchitidwa mu bwalo mofulumira komanso mopuma pang'ono. Zonsezi zilola thupi kuti liwotchedwe mafuta.

Kuti muchepetse kulemera kwa makilogalamu 20 pamwezi popanda kupasuka, ndibwino kuti mukhale ndi ndondomeko yoyenera ya tsiku ndi tsiku, komwe mungalembe nthawi yodzutsa, pamene mukufunika kudya ndi kupita ku masewera olimbitsa thupi. Mndandanda woterewu ukhoza kukhala chilimbikitso chabwino kuti musabwerere.