Popeza mukuwerenga nkhaniyi, mwina mukufuna kulemera. Komabe, tiyeni tione kusiyana kwake pakati pa malingaliro a mafuta oyaka ndi kuwonongeka kwa kulemera. Mwinamwake mukuganiza (ngakhale kuwona pamene mukutseka maso anu) kuti muli ndi chiuno cha aspen, miyendo yopapatiza, mapiko otsekemera, ndicho chinthu chimodzi chomwe chimalepheretsa iwo kuti awone anthu omwe ali pafupi nawo - mafuta ochepera omwe amapezeka.
Kotero, kutaya thupi ndi, mwinamwake, njira mukakhala pa chakudya, mwachitsanzo, kuchokera ku buckwheat ndi kefir. Kupirira ndikuvutika masiku 3-4, ndiye umayamba kudwala, ndipo iwe unatemberera "zoonda" zonse za dziko lino. Pamapeto pake, mutatha kugwa, munalumphira pa chilichonse chimene chimabwera ndipo simungotenge zomwe munagwetsa, koma makilogalamu omwe salipo kale. Koma kutenthedwa kwa mafuta ndi kutaya kwabwino komanso kokwanira kwa mafuta pansi pa khungu. Kuti mukhale ndi mafuta abwino, muyenera kukhala:
- cholimbikitsa;
- ndondomeko (yophatikizapo ntchito zakuthupi ndi zakudya);
- luso lochita miyeso (mamba, kuchuluka kwa chiuno, mapiko, chiuno).
Chilimbikitso chiyenera kukhala ndi chinachake chofunika komanso cha nthawi yaitali. Inu, mwachitsanzo, mukhoza "podtravlivat" ndekha ndikuyika pa chithunzi cha zithunzi za fano lake (wojambula, wothamanga, ndi zina zotero) ndi chiwonetsero chabwino. Poyang'ana chimwemwe cha wina, mukufuna kukhala ndi maswiti ena.
Ndondomekoyi idzakuuzani momwe mungayimbikitsire mafuta oyaka, chifukwa muyenera kulemba osati zolinga zokha komanso zomwe mumachita. Ndondomeko yanu iyenera kusunga mbiri ya ma calories, ndi mafuta oyaka, iyenera kukhala yoperewera kwa 20%. Izi zikutanthauza kuti timadya 20 peresenti yocheperapo. Tidzakhala ndi chakudya makamaka.
Mphamvu
Chakudya ndi gawo la pulogalamu yoyaka mafuta imene muyenera kuchita pakhomo panu. Choyamba, sitimalola kuti kagayidwe kameneka kachepetse. Pa izi, chakudya chochepa chimagwiritsidwa ntchito - chakudya cha 6-7. Gawani zonse zomwe mumadya pa 7, kupeza magawo ochepa komanso ochepa.
Chachiwiri, chifukwa mafuta oyaka (pokhapokha) akufunikira. Ngati simugwiritsa ntchito moyenera, thupi lanu, lopanda ma calories, liyamba kuchotsa mapuloteni kuchokera minofu. Ndiyeno mafuta akuyaka adzatipweteka. Tsiku lililonse, idyani 4 g wa mapuloteni pa kilogalamu ya kulemera, izi zimagwira ntchito kwa amuna ndi akazi. Kutentha mafuta kwa atsikana si kosiyana kwambiri ndi amuna.
Zochita zathupi
Tikufunikira maphunziro pa mafuta oyaka. Zimaphatikizapo maphunziro a cardio ndi mphamvu. M'maŵa pamimba yopanda kanthu ayenera kuthamanga kwa mphindi makumi atatu kapena kuposerapo, ndipo musanaphunzire mphamvu, muthamange kapena muthamange pa chingwe. Cardio katundu akhoza kuchitika ndipo 3-4 pa tsiku, ngati muli ndi mwayi wotero. Iwo amathandiza kuthetsa glycogen yonse (mmenemo mphamvu imasinthidwa) ndipo atangotentha mafuta.
Kuyeza gawo - khalani ndi mamba ndi masentimita. Lembani zizindikiro zanu zonse m'kabuku kokhala ndi ndondomeko. Komabe, musachite izi mobwerezabwereza kamodzi pa tsiku, kapena bwino, kamodzi pa sabata, kuti muwone zotsatira zake momveka bwino.
Tonsefe timakhudzidwa ndi momwe mafuta amawotchera m'thupi. Monga tafotokozera pamwambapa, m'thupi thupi limayikidwa ngati glycogen mu minofu ndi chiwindi. Pa choyamba chofuna mphamvu, mphamvu ya glycogen imayamba. Glycogen idzathedwa pogona komanso pakati pa chakudya
Tikukhulupirira kuti ndondomeko yoyaka mafuta ikudziwika bwino kwambiri kwa inu ndipo mudzatha kupereka nthawi yanu njira yothandiza kwambiri yothetsera mafuta.