Musanayambe kukambirana pankhani yochepetsa thupi komanso zakudya, muyenera kumvetsetsa momwe mungapangire mapaundi owonjezera. Kupatula apo, sikuti nthawi zonse kumangokhala nkhani yokhudza zakudya zopatsa thanzi. Vuto lolemera mopitirira muyeso, ndimavuto ovuta omwe amayimilira "zipilala" zingapo.
Munthu akulemera kwambiri makamaka pazifukwa ziwiri:
- Mukamadya kwambiri, ngakhale ngati izi ndi zakudya zopatsa thanzi;
- Ndi kugwiritsa ntchito mafuta nthawi zonse, zakudya zamafuta ambiri.
Zochita zolimbitsa thupi, chibadwa chamtsogolo komanso zinthu zina zambiri zimathandizanso. Mwachitsanzo, ndi matenda ashuga, odwala amayamba kulemera chifukwa cha zovuta za metabolic komanso mahomoni. Koma ngati tikulankhula za zakudya, ndizifukwa izi zomwe zimapangitsa kuti mafuta azikhala pansi.
Momwe mungapezere malo apakati? Kodi ndizotheka kukhala ndi chakudya chokwanira komanso osanenepetsa, koma kuchepa thupi, kapena osachepera thupi? Inde, akatswiri azakudya amatero, ngati muphatikiza zakudya zopsereza zamafuta m'zakudya zanu.
Kugwiritsa ntchito, simungathe kudzikana nokha, kusangalala ndi zomwe mumakonda, ndipo nthawi yomweyo musade nkhawa ndi mafupa amafuta.
Malamulo othandizira kuchepetsa thupi ndi zinthu zapadera
Kuchepetsa thupi moyenera, makamaka matenda osachiritsika monga matenda ashuga, kumathandiza kwambiri thanzi la munthu. Kunenepa kwambiri kumakhudza ntchito ya ziwalo zonse zamkati moyipa kwambiri:
- Mtima ndi kuzungulira kwa dongosolo.
- Mimba, kapamba, chiwindi ndi matumbo.
- Musculoskeletal system.
Kulemera kwambiri kumawonekera ngati kuchuluka kwa zopatsa mphamvu kumalandira kuposa zomwe zimagwiritsidwa ntchito pazinthu zosiyanasiyana. Ndi chakudya chamagulu komanso moyo wogwira ntchito bwino, kusamala sikuyenera kusokonezeka.
Ma calorie amawotchedwa popanda nkhokwe, munthu samakhala wonenepa, komanso sawonda. Sakuyenera kuganizira za chiyani komanso kuchuluka kwa zomwe adadya. Koma ngati pakhale chowonjezera pamimba, choyambirira pazinthu zonse zonyansa zomwe zingayambitse ma kilogalamu - ufa, wokoma, wamafuta ndi wokazinga.
Njira iyi siyabwino kwenikweni kuti muchepetse kunenepa. Mwachilengedwe, kudya zakudya zama calorie ambiri kumalimbikitsidwa. Koma izi zokha sizokwanira kukwaniritsa kulemera kwenikweni.
Malangizo: odwala matenda ashuga, ngakhale amene safuna kuchepa thupi, ayenera kuwerengera zopatsa mphamvu ndikutsatira zakudya. Komabe, mapaundi owonjezera samachoka. Kuchita zabwino kumatheka ngati simumangoleketsa kuchuluka kwa chakudya chosafunikira, koma onjezerani ku zakudyazo zomwe zimathandizira kagayidwe kake ndikulimbikitsa kuwonongeka kwa mafuta.
Ma calories ayenera kuwotchedwa - zolimbitsa thupi ndizofunikira. Kupanda kutero, dongosolo la m'mimba limakumana ndi zovuta zonse.
Poyamba, adakakamizidwa kuthana ndi zopatsa mphamvu zochuluka kuchokera ku chakudya, ndipo tsopano adzawawononga. Zonsezi zimayambitsa kuvulala kwam'mimba.
Kotero kuti kuchepa thupi kumakhala kotetezeka, sikuvulaza thanzi la wodwala, sikumayambitsa kupsinjika kapena kusokonezeka kwamanjenje, kotero kuti ma kilogalamu adatsika ndi kuyesayesa kwakukulu kotero kuti asabwererenso, kudya komanso kuchita masewera olimbitsa thupi ndikofunikira.
Zomwe muyenera kudya kuti muchepetse thupi ndikuwotcha ma calories
Mfundo yochepetsera kunenepa posintha zakudya ndizosavuta: katundu amene ma calorie omwe amadyedwa mwachilengedwe amakhalabe yemweyo. Koma afika kale pang'ono. Chifukwa chake, thupi lilibe chisankho koma kugwiritsa ntchito zinthu zake.
Palibe zakudya zopanda kalori - muyenera kukumbukira izi nthawi yomweyo. pali ena omwe ali ndi ochepa kwambiri. Ndi pa iwo kuti nkoyenera kuyang'anira pamene kuli koyenera kusintha kulemera kwa matenda ashuga.
Chifukwa chake, kuti muchepetse mafuta otsimikizika ndikofunikira kuti musamachepetsa magawo ndikukana, koma ingotengani zina ndi zina zomwe zimatchedwa "owotcha mafuta." Kenako m'mimba muzimva bwino, kupeza chakudya chokwanira ndikugwirira nthito wamba, ndipo kulemera kwake sikukula.
Nanga, ndi zakudya ziti zomwe zimakhala ndi zopatsa mphamvu zochepa, zopaka mafuta ndipo ziyenera kuphatikizidwa menyu wa aliyense yemwe cholinga chake ndi kuchepa thupi?
- Zamasamba. Uwu ndi mtundu uliwonse wa kabichi, karoti, beetroot, mpiru, dzungu, radish, nkhaka, phwetekere, amadyera osiyanasiyana.
- Zipatso. Maapulo, yamatcheri, ma plums, mapichesi, ma apricots, mavwende, mavwende, zipatso za malalanje, zipatso zamtchire.
Zomera za m'midzi - kaloti, beets, etc. - muli chakudya. Koma nthawi yomweyo ali olemera mu CHIKWANGWANI, ndipo ichi ndiye chinthu chomwe chimathandizira kuti pakhale kudya mafuta a calories ndi mafuta owotcha, kuyeretsa matumbo ndi kumasula poizoni. Kuyambira masamba ndibwino kuphika masaladi osiyanasiyana.
Langizo: muyenera kusesa saladi ndi masamba mafuta, osati mayonesi, apo ayi zotsatira zake zidzachepetsedwa kukhala zero. Mutha kugwiritsa ntchito yogurt yamafuta ochepa, mandimu, kapena mpiru.
Tiyi yobiriwira sikuti ndi antioxidant wamphamvu, komanso wowotchera mafuta. Kuti mumwe chikho chimodzi cha chakumwa ichi, thupi liyenera kugwiritsa ntchito zopatsa mphamvu 60. Mwanjira ina, kumwa tiyi wobiriwira kumangotenga ma calories 60 popanda kuyesetsa kwa wodwala.
Madzi ndiabwino - samaphwanya mafuta okha. Koma amatenga nawo mbali mu kagayidwe kachakudya kagayidwe kachakudya, chotsekemera cha m'matumbo. Mulibe zopatsa mphamvu mkati mwake, ngati zimakhala zoyera komanso zopanda zowonjezera. Kuphatikiza apo, madzi amadzaza m'mimba, zomwe zimathandizira kumverera kwodzaza.
Mukuchepetsa thupi ndi matenda ashuga, mchere umangokhala wowopsa monga shuga ... Izi zimalimbikitsa kusungunuka kwa madzi m'thupi, ndipo izi ndizotupa komanso mapaundi owonjezera., Kugwira ntchito kwa mtima, impso, chiwindi. Chifukwa chake, mchere uyenera kusiyidwa, ngati utapezeka - kwathunthu. Wowerenga wosangalatsa akhoza kukhala chakudya chamafuta ochepa a shuga, omwe angakuthandizeni kuchepetsa thupi moyenera.
Mwa kusintha, motero, mndandanda wazinthu zomwe zatha, kuchepa thupi kumakhala kothandiza kwambiri, komanso popanda kupsinjika. Othandizira ambiri amati njira iyi yodyetsera kwa nthawi yayitali imavulaza thupi - komabe, imafunikira mafuta ndi chakudya chamagulu ambiri.
Zoyenera, muzisunga zakudya zochepa zama calorie kwa miyezi ingapo, kenako mubwerere mwakale. Nthawi yomweyo, zakudya zama calorie ochepa ziyenera kulowedwa ndi iwo omwe amayaka mafuta.
Matenda a Metabolism Okuthandizira Zinthu
Metabolism yothamanga imathandizira mafuta kuwonda. Ma mahomoni ena omwe amapangidwa ndi chithokomiro cha chithokomiro, chamba cha pituitary ndi kapamba ndiye amachititsa izi. Sizosadabwitsa kuti, ndi matenda ashuga, pamene kupanga mahomoni kumayipa, njira zama metabolic zimachepetsa.
Ndi matendawa, kuposa kale, ndikofunikira kuphatikiza mu zakudya zomwe zimakhala ndi zinthu zomwe zimalimbikitsa kuphatikiza kwamahomoni omwe amalimbikitsa kagayidwe. Izi ndi:
- Mafuta achilengedwe a polyunsaturated;
- Magnesium, taurine ndi ayodini;
- Amino Acids ndi Vitamini C.
Makamaka, leptin ya horoni ndiyo imapangitsa kuti mafuta atenthedwe kapena asungidwe. Kuphatikizika kwake kumathandizidwa ndi kugwiritsidwa ntchito kwa mackerel, tuna, cod, hering, nsomba, nsomba zam'madzi ndi maolivi. Kuphatikiza apo, mutha kugula m'mankhwala osokoneza bongo omwe ali ndi mafuta a nsomba ndi ayodini.
Popanda kunyamulidwa ndi ufa ndi maswiti, kusuntha mokwanira ndikudya zomwe zalembedwera tsiku lililonse, m'miyezi iwiri, ngakhale popanda kufa ndi njala, mutha kuchepetsa kulemera ndi ma kilogalamu 2-3.
Mwa njira, werengani momwe owerenga athu a Helen Koroleva adachepera - izi ndi zomwe adakumana nazo.
