Kodi mungatani kuti muchepetse thupi?

Kulemera kwakukulu ndi vuto lomwe lakhala lofunika kwa zaka zambiri, koma kulimbikitsa kuti anthu ambiri akusankha kusintha makhalidwe awo. Mukhoza kupeza zakudya zambiri, koma njira yabwino kwambiri ndiyo kudya zakudya komanso kuchita masewera olimbitsa thupi.

Kutaya thupi koyenera ndi moyo wathanzi

Anthu omwe adasintha kusintha miyoyo yawo, posankha moyo wathanzi, patapita kanthawi kochepa adasintha kusintha kwa thanzi lawo. Kuonjezera apo, kuti munthu ataya kulemera kwakukulu, pali kuwonetsetsa kwa kayendedwe kachakudya ndi kuchuluka kwa cholesterol chomwe chimayambitsa matenda ambiri. Zakudya zabwino ndi masewera olimbitsa thupi zimapangitsa mphamvu zowonjezera mphamvu, zimapangitsa kuti thupi likhale bwino komanso kuchepetsa ukalamba.

Malangizo a dokotala - Kodi mungayambire pati kulemera kwa thupi?

Zimakhala zovuta kuti mutenge njira yoyamba yamoyo, koma nkofunika kuti musamachite zinthu mwadzidzidzi, koma kuti musinthe pang'ono pang'onopang'ono ndipo pangakhale vuto lotha kuswa. Choyamba, m'pofunikira kuchotsa pazinthu zomwe zikudya zakudya zoipa: mafuta, okoma, amchere, kusuta ndi zina zotere. Kuti mukhale wolemera bwino komanso kosatha, pangani chakudya chopatsa thanzi. Mtengo wamtengo wapatali uli ndi madzi, motero mumadzimwera kumwa magalasi asanu ndi atatu patsiku. Kusintha kumeneku kokha kumayambitsa kuyambitsa mafuta akuyaka.

Cholinga chabwino cholemetsa

Kuti mukwaniritse bwino mmadera osiyanasiyana, mukufunikira chilimbikitso chomwe chimathandiza kuti musayime. Choyamba, ndibwino kuti mudziwe kulemera kwake ndi tsiku lofikira cholinga. Dziwani kuti popanda vuto ku thanzi, mukhoza kutaya 3-5 makilogalamu pamwezi. Kwa amayi, chiopsezo chotaya thupi chiyenera kusankhidwa payekha, koma malangizowo angaperekedwe.

1. Malo amanenera ndi zikumbutso za cholinga chanu kapena zithunzi za atsikana ochepa kwambiri m'malo osiyanasiyana.
2. Sankhani chithunzi chomwe sichikuyenda bwino ndi kulemera kwakukulu ndikuyang'ana pa nthawiyo, ndikudzilonjeza kuti musabwerere ku moyo wotero.
3. Pezani nokha mnzanu wolemera, chifukwa chithandizo chowonjezera sichidzakupatsani mpumulo.
4. Werengani nkhani za anthu omwe anatha kutaya zolemera ndikugawana zinsinsi zawo.
5. Gulani zovala zabwino, koma zazikulu zing'onozing'ono.

Zowona za Zakudya Zabwino Zomwe Zili M'thupi

Zakudya zakanthaŵi pang'ono sizikulolani kuti mukwaniritse zotsatira zabwino ndikuzisunga kwa nthawi yaitali. Kuonjezera apo, atatha, makilogalamu otayika akubwezedwa. Pali malamulo ena omwe angakuthandizeni kusintha zakudya zanu ndikupita ku chakudya chamagulu, chomwe chili chofunika kwambiri kuti muthetse makilogalamu owonjezera. Kutaya kwabwino koyenera kumachokera pa mfundo zingapo zoyambirira za ma diettics.

1. Zakudyazo ziyenera kukhala zogwirizana pofuna kulandira zinthu zonse zothandiza.
2. Sankhani zakudya zochepa, kuwonjezera chakudya chamadzulo chachikulu ndi zakudya ziwiri zokometsera.
3. Lamulo lina kwa iwo amene ali ndi chidwi ndi momwe angatetezere kulemera bwino - sankhani njira zophika zowononga ndikukana kuchita mwachangu.
4. Pewani zakudya zomwe muli chakudya chokhazikika.

Chakudya cham'mawa choyenera cha kuchepa

Anthu ambiri amalakwitsa kwakukulu, kukana chakudya cha m'mawa, koma izi zimatsutsana ndi iwo amene akufuna kulemera. Chakudya cham'mawa chimakhala chofunikira kuti mupeze mphamvu, komanso chimapereka mphamvu ya kukwanira kwa nthawi inayake, kotero kuti masana mulibe zambiri. Ndi chakudya chokhutiritsa kwambiri. Chakudya chabwino cha kadzutsa ndi zakudya zoyenera zowonjezera kulemera kwake ndizomwe zimakhala ndi zakudya zowonjezera, mapiritsi, mapuloteni ndi mafuta pang'ono. Pali mndandanda wina wa zinthu zoyenera kudya chakudya chammawa.

1. Kashi . Ndicho chitsimikizo chachikulu cha zimagulu. Ndikofunika kuti musamapangidwe mofulumira.
2. Mazira . Zowonjezerazo zimaphatikizapo mapuloteni ambiri, omwe amadzaza ndi kupatsa mphamvu. Yolks sizothandiza, kotero inu mukhoza kudya dzira limodzi lonse ndi mapuloteni amodzi.
3. Zakudya za mkaka . Kwa iwo amene ali ndi chidwi chofuna kuchepetsa kulemera kwabwino, ndibwino kuti musankhe kanyumba kakang'ono ka tchizi, kefir kapena yogurt chakudya cham'mawa.
4. Mkate wakula . Fans of sandwiches ayenera kukhala pa chisankho ichi. Komanso, sankhani tchizi, nkhuku ndi masamba.

Zakudya Zakudya Zolimbitsa Thupi

Asayansi atsimikiza kuti pakutha maola 12 mpaka 15 ntchito yogwiritsira ntchito ma enzyme ikuchitika, zomwe ndizofunika kuti mukhale ndi zamoyo mu theka lachiwiri la tsikulo. Zakudya zodyera zikhale 80% mapuloteni, mwachitsanzo, nkhuku nyama, nsomba zoonda kapena nyemba. Ndibwino kuti muphatikizidwe ndi gawo limodzi la magawo othandiza, mwachitsanzo, saladi ovala mafuta, omwe ali ndi mafuta oyenera. Zipatso zabwino zimaloledwa maola atatu okha. Kumbukirani kuti magawo sayenera kukhala aakulu.

Mgonero woyenera wolemetsa

Palinso malingaliro ena olakwika omwe simukusowa kudya chakudya chamadzulo kuti thupi lidye mafuta. Maganizo amenewa ndi olakwika komanso amadya nthawi, koma ziyenera kukhala zophweka. Kukula kwa gawo - osapitanso kumanja, ndipo pafupifupi 250 g Ndikofunikira kuganizira kuti mapuloteni ayenera kukhala ochepa kuposa masamba. Mgonero wosavuta wolemetsa, ndikofunikira kuti uganizire mbali zina.

1. Zakudya zamtundu wa caloric siziyenera kukhala zoposa 350 kcal. Mwamtheradi, ngati mutadya chakudya choposa 25 peresenti ya kudya kwa caloric tsiku lililonse.
2. Musadalire lamulo - musamadye 6 koloko madzulo, chifukwa nthawi ya chakudya chomaliza chimadalira ulamuliro wa tsikulo. Chakudya chiyenera kuchitika pasanathe maola atatu asanagone.
3. Ngati musanayambe kugona mukhala ndi njala, ndiye kuti muzimwa kapu ya kefir.
4. Zipatso sizoyenera kudya, chifukwa zimangowonjezera njala.

Zochita zoyenera zowononga kulemera

Kuti mudye mafuta osungidwa ndi zakudya zomwe zimadza ndi chakudya, simungathe kuchita popanda thupi. Chitani katatu patsiku, kupanga maselo atatu a ntchito iliyonse nthawi 15-20. Yambani kuphunzitsidwa ndi kutentha, kumene kumakonzekera thupi kuntchito, ndipo kumatha ndi chigamulo kuti mukhale ndi mtima wokhazikika. Kwa iwo omwe ali ndi chidwi cha momwe angachitire kunyumba kuti achepetse kulemera, ndi bwino kulingalira kuti nkofunikira kuchita masewera mofulumira. Ndikofunika kutsegula minofu yotsatirayi: miyendo, mmbuyo, mapewa, mikono ndi minofu ya pectoral, ndi kukanikiza pamapeto.

Kodi ndi bwino bwanji kuchita masewera olimbitsa thupi kuti muchepetse kulemera?

Pochita ntchito zapakhomo pofuna kuchotsa mapaundi owonjezera, kuchita masewera olimbitsa thupi kumakhala kosavuta - bar. Panthawi yomwe ikugwiritsidwa ntchito, pafupifupi minofu yonse ikugwira nawo ntchitoyi. Mukamaphunzitsa nthawi zonse mimba idzakhala yopanda phokoso, msana umalimbitsa ndipo matako ndi m'chiuno zidzakhazikika. Ndikofunika kudziwa njira yopangira masewerowa, kuti ntchitoyi ikhale yogwira mtima.

Mphepete ya kulemera kwa mimba imapangidwa kuchokera ku latch, yogwira pansi ndi manja ndi mapazi okha. Ikani manja anu pansi pa chifuwa chanu ndi kuwasunga iwo. Thupi liyenera kukhala lolunjika, kuyang'ana kutsogolo kwa iwe, ndi kukoka khosi lako. Ndikofunika kuteteza kuti palibe cholakwika m'munsi kumbuyo. Pamene muli mu bar, sungani makina osokoneza nthawi zonse. Mukhoza kupanga zosiyana zina za zochitikazi.

Kodi ndi bwino bwanji kulumpha chingwe?

Ngati munthu akufuna kuthana ndi kulemera kwakukulu, ndiye kuti mtima sukhoza kupeŵa, chifukwa umalimbikitsa mafuta othandiza. Kudumpha pa chingwe kumawonjezera mphamvu ya miyendo, kupopera makina ndi manja a manja. Kutaya thupi ndi chingwe kumathandiza kulimbitsa kutaya kwa mitsempha, yomwe imathetsa cellulite. Pali kulimbikitsa mtima ndi kupuma, ntchito ya m'mimba imakhazikitsidwa ndipo magazi amayamba. Anthu omwe ali ndi chidwi ndi momwe angatetezere kulemera bwino mwa kudumpha chingwe, ayenera kudziwa zina mwa maphunziro.

1. Chifukwa cha zotsatira, muyenera kudumpha katatu pa sabata, ndikugwiritsira ntchito mphindi 15 choyamba. ndipo pang'onopang'ono kuwonjezera nthawi kufika mphindi 45.
2. Choyamba, tambani pang'onopang'ono, kenako, yonjezerani mphamvu, yomwe ingakuthandizeni kukonzekera katundu ndi kupewa kuvulala.
3. Pamene mukudumphira, sungani zitsulo zanu pafupi ndi zikopazo, mutembenuze chingwe pokha ndi manja anu.
4. Kumbuyo kumayenera kusungidwa patsogolo, ndikuyembekezera.
5. Malo okha ndi masokosi, koma zidendene zisagwire pansi.

Kodi mungayende bwanji kuti muchepe?

Ambiri kuyambira ali mwana amatha kusokoneza ngati zosangalatsa, koma ngati kupeza hulaohup wapadera ndikugwira ntchito, kusunga malamulo, n'zotheka kuchotsa kgs. Zochita ndi hulahup kulemera zimaphatikizapo minofu yambiri, kuyendetsa magazi, kuyendetsa maseŵera olimbitsa thupi ndi kuyimitsa kayendedwe kamene kamayambitsa matenda. Ndikofunika kudziwa ndi kulingalira mbali zina za maphunziro ndi hula hat kuti muyambe njira zochepetsera.

1. Mukhoza kupotoza maola angapo mutatha kudya ndi ora lisanafike.
2. Njira ina, momwe mungatetezere kulemera mwamsanga ndi kuthandizidwa ndi hulaohup - zimatenga pafupifupi theka la ora. Ngati simunasokoneze chingwecho, yambani ndi maminiti 10. ndipo pang'onopang'ono kuwonjezera nthawi.
3. Pa nthawi yoyendayenda, ikani miyendo yanu yoyandikana kwambiri, chifukwa izi zimapangitsa kuti mitsempha ikhale yovuta.
4. Ndikofunika kuti musapume mpweya wanu, choncho pumirani kwambiri.
5. Musagwiritse ntchito thupi lanu kuti likhale lolimba nthawi yochita masewera olimbitsa thupi.

Kodi mungatani kuti musamawonongeke?

Kuti mukhale mwini wa miyendo yambiri komanso zotupa, simungathe kuchita popanda masewera. Ntchitoyi imathandizira kupititsa patsogolo kayendedwe ka kagayidwe kachakudya komanso kugwiritsa ntchito mafuta. Ndi chithandizo chake, minofu imalimbikitsidwa, kupanga mpumulo wokongola. Kuchita masewera olimbitsa thupi kumachitidwa nthawi zonse, koma osati tsiku lililonse. Kuti tipeze phindu loyenera, ndikofunika kuti tizitha kulemera.

1. Imani molimba, kusunga mapazi anu pamapazi. Pang'onopang'ono gwedezani, kukoketsani pakhosi pofuna kuti ntchafu zifike pofanana ndi pansi. Pamapeto pake, muyenera kukhala, ndipo pang'onopang'ono mubwerere ku FE.
2. Kutsika pansi, kutulutsa, ndi kukwera, kutulutsa.
3. Ndikofunika kuti minofu ya osindikizira ikhale yosakayikira. Kumbuyo kumakhala kosasuntha nthawi zonse.
4. Ndikofunikira pa nthawi ya kuchepa kuti musagwedeze zidendene ndikuonetsetsa kuti mawondo sakupita kupyola masokosi.
5. Zingwe sizikhoza kuchepetsedwa ndi kutuluka.