Njira 10 zochepetsera thupi mwanzeru - momwe mungachepetsere thupi mwanzeru?

Mogwirizana ndi cholinga chake, Board of Editorial Board ya MedTvoiLokony imayesetsa kupereka zodalirika zachipatala mothandizidwa ndi chidziwitso chaposachedwa cha sayansi. Mbendera yowonjezerapo "Zofufuza Zomwe Zili" zikuwonetsa kuti nkhaniyi idawunikidwa kapena kulembedwa ndi dokotala mwachindunji. Kutsimikiza kwa magawo awiri awa: mtolankhani wazachipatala komanso dokotala amatilola kuti tipereke zomwe zili zapamwamba kwambiri mogwirizana ndi chidziwitso chamankhwala chamakono.

Kudzipereka kwathu m'derali kwayamikiridwa, pakati pa ena, ndi Association of Journalists for Health, yomwe inapatsa Bungwe la Editorial la MedTvoiLokony ndi mutu waulemu wa Mphunzitsi Wamkulu.

Malinga ndi asayansi a ku Britain, timataya pafupifupi zaka 31 za moyo chifukwa cha kuwonda, ndipo timakayikirabe za maonekedwe athu. Zotsatira za zakudya zilizonse sizidzakhala zokhazikika ngati zizolowezi zakale sizisinthidwa ndi zatsopano. Phunzirani malamulo 10 omwe angakuthandizeni kuti mukhale bwino chaka chonse.

  1. Kuwonda koyenera, kotero kuti wathanzi, kumayambitsa kuwonda kwapang'onopang'ono komanso mwadongosolo komanso kukonza kwake. Simuyenera kuonda mwachangu kwambiri
  2. Sikuti zakudya zonse zili zathanzi komanso zotetezeka ku thupi lathu. Kukaonana ndi dokotala tikulimbikitsidwa musanayambe zakudya zilizonse
  3. Kuwonda koyenera sikungodya kokha. Tikumbukenso kuti kuwonda ndi ntchito zolimbitsa thupi
  4. Mutha kupeza nkhani zambiri zotere patsamba lanyumba la TvoiLokony

Kodi kuyamba kuonda?

Ngati mwasankha kuti mukufuna kutaya mapaundi angapo owonjezera, chinthu choyamba chimene muyenera kuganizira ndi kuchuluka kwa zomwe mukufuna kutaya komanso kwa nthawi yayitali bwanji. Kuchepetsa thupi mwachangu sikoyenera. Zitha kuvulaza kwambiri kuposa zabwino.

Kuonda koyenera, mwachitsanzo, kuwonda bwino, kumabweretsa kuwonda kwapang'onopang'ono komanso mwadongosolo komanso kukonza kwake. Kuonda kwa thanzi sikungokhudza zakudya kapena pulogalamu ya zakudya, komanso kukhala ndi moyo wathanzi womwe umaphatikizapo kusintha kwa nthawi yaitali pa zakudya zanu zatsiku ndi tsiku ndi masewera olimbitsa thupi.

  1. Werenganinso: Kunenepa kwa ana si majini - ndi madyedwe oipa!

Kuonda - sankhani zakudya zamafuta ochepa

Ngati mukufuna kuchepetsa thupi, ganizirani kuyamba kuwonda kwanu popewa shuga ndi zowuma (mkate, pasitala, ndi mbatata). Ndi lingaliro lachikale: kwa zaka 150 kapena kuposerapo, pakhala pali zakudya zambiri zochepetsera thupi kutengera kudya zakudya zochepa zama carbohydrate. Chatsopano ndikuti kafukufuku wamakono wasayansi watsimikizira kuti, zakudya zapakatikati mpaka zotsika zama carbohydrates zitha kukhala njira yabwino kwambiri yochepetsera thupi.

Inde, mutha kuondabe pazakudya zilizonse - ingodyani zopatsa mphamvu zochepa kuposa momwe mumawotcha. Vuto ndi malangizo osavutawa ndikuti amanyalanyaza njovu m'chipinda: njala. Anthu ambiri sakonda “kungodya pang’ono” chifukwa zimenezi zingabweretse njala yosatha.

Posakhalitsa, ambiri amatha kusiya ndikuyamba kudya, choncho ndizofala kutsatira zakudya za yo-yo. Ngakhale kuti ziyenera kukhala zotheka kuonda pazakudya zilizonse, zina zimawoneka kuti zimakhala zosavuta ndipo zina zimapangitsa kuti zikhale zovuta kwambiri.

Kuti mulimbikitse matumbo a microflora, kugaya bwino komanso kufulumizitsa kuwotcha mafuta, sankhani Do.Best zakudya zowonjezera. Ngati mukufuna kukuthandizani kuwonda, gwiritsani ntchito makapisozi a tiyi wobiriwira, omwe angachepetse mafuta amthupi.

Onani: Asayansi amadziwa momwe angapewere yo effect

Kuonda - idyani mukakhala ndi njala

Musakhale ndi njala. Kulakwitsa kofala mukamayamba kudya zakudya zokhala ndi chakudya chochepa kwambiri ndikuchepetsa kudya kwa ma carbohydrate ndikuchepetsa mafuta am'zakudya. Zakudya ndi mafuta ndi magwero awiri amphamvu a thupi, ndipo amafunikira chimodzi mwa izo. Choncho - otsika chakudya ndi mafuta ochepa = njala.

Kupewa zonse za chakudya ndi mafuta kungayambitse njala, chilakolako chowonjezeka, ndi kutopa. Posapita nthawi, anthu ambiri sangakhulupirire ndikungotaya mtima. Yankho likhoza kukhala kudya mafuta ambiri achilengedwe omwe ali muzakudya monga:

  1. batala,
  2. kirimu wowawasa mafuta,
  3. mafuta,
  4. nyama,
  5. nsomba zonenepa,
  6. mazira,
  7. mafuta a kokonati.

Nthawi zonse idyani mokwanira kuti mukhale okhutira, makamaka kumayambiriro kwa ndondomeko yochepetsera thupi. Kuchita izi pazakudya zochepa zama carb kumatanthauza kuti mafuta omwe mumadya adzawotchedwa ngati mafuta ndi thupi lanu. Nthawi yomweyo, milingo ya insulin, mahomoni osunga mafuta, imatsitsidwa. Mudzakhala makina oyaka mafuta. Ndiye mudzakhalanso mwayi wochepetsera thupi, nthawi zambiri osamva njala.

Lamulirani kuchuluka kwa zomwe mumadya. Gwiritsani ntchito masikelo akukhitchini azakudya omwe amapezeka pa Msika wa Medonet ndikuwona kulemera ndi kapangidwe kazakudya zomwe mumadya.

Werengani: Kugona pang'ono kumawonjezera chilakolako chanu

Kuonda ndi chakudya chopatsa thanzi

Kulakwitsa kwina kofala pakutsata zakudya zotsika kwambiri ndikupusitsidwa ndi kutsatsa kwapadera kwazinthu za "low-carb".

Kumbukirani!

Zakudya zopatsa thanzi zamafuta ochepa kwambiri ziyenera kukhazikika pazakudya zathanzi komanso zosakonzedwa.

Ngati mukufuna kuchepetsa thupi, pewani zakudya zapadera "zamafuta ochepa" zomwe zimakhala ndi ma carbohydrate. Ziyenera kukhala zoonekeratu, koma otsatsa malonda amachita zonse zomwe angathe kuti apeze ndalama zanu. Adzakuuzani kuti mutha kudya makeke, pasitala, ayisikilimu, mkate, ndi chokoleti chochuluka pazakudya zokhala ndi carb yochepa, bola mutagula dzina lawo. Nthawi zambiri amakhala odzaza ndi chakudya. Choncho samalani ndipo musapusitsidwe.

Mwachitsanzo, mkate wochepa wama carbohydrate - ngati wophikidwa ndi tirigu, ndiye kuti sichakudya chochepa kwambiri. Ndi chiyani, Chokoleti chochepa cha carb nthawi zambiri chimakhala chodzaza ndi mtundu wina wa mowa wa shuga - maltitol - omwe amatha kutengeka pang'ono ndi thupi, koma omwe opanga samaphatikizapo monga chakudya.

Ngati maltitol atengedwa, ndiye kuti amakweza shuga wamagazi ndi insulin. Zakudya zotsalazo zimatha kulowa m'matumbo, zomwe zimatha kuyambitsa kutupa ndi kutsekula m'mimba. Komanso, zotsekemera zilizonse zimatha kusunga chikhumbo cha shuga.

Monga chithandizo chochepetsera thupi, ndikofunikira kugwiritsa ntchito kukonzekera kwachilengedwe, mwachitsanzo, Slimvit yowongolera kulemera kwa Pharmovit yomwe ikupezeka pa Msika wa Medonet pamtengo wabwino.

Kuonda moyenera kumatanthauza kudya mukakhala ndi njala

Pazakudya zochepa zama carb, muyenera kuyesa kudya mukakhala ndi njala. Koma nditani ngati ndilibe njala? Chabwino, osangodya. Kudya zakudya zochulukirapo pafupipafupi kumachepetsa kuwonda kwanu.

Komanso, mukhoza kudumpha zakudya zina. Mwinamwake mungadzifunse ngati mungathe kudya chakudya cham'mawa, ndipo kafukufuku amatsimikizira kuti simungathe kudya. Osadya pokhapokha mutakhala ndi njala - izi zimagwira ntchito pa chakudya chilichonse.

Kuonda - khalani olimbikira komanso oleza mtima

Nthawi zambiri zimatenga zaka kuti munthu anenepe. Kuyesera kutaya chilichonse mwachangu momwe mungathere podzipha njala sikungagwire ntchito bwino m'kupita kwanthawi - m'malo mwake, kungakhale njira ya "yo-yo effect". Kuti muchite bwino, muyenera kuchitapo kanthu kwa nthawi yayitali. Kuphatikiza apo, muyenera kukhazikitsa ziyembekezo zenizeni za thanzi lanu ndi zolinga zochepetsera thupi.

Nthawi zambiri, mkati mwa sabata yoyamba kutsatira zakudya zochepa zama carbohydrate, mumataya pafupifupi 1 - 3 kg, kenako pafupifupi pafupifupi 0,5 kg pa sabata. Izi zikutanthauza kuti pafupifupi ma kilogalamu 23 pachaka. Komabe, kumbukirani kuti kuwonda sikuchitika pamlingo uwu kwa aliyense - zimatengera kulemera kwanu, zakudya ndi masewera olimbitsa thupi, ndi moyo wanu wonse.

Atsikana achichepere nthawi zina amawonda mwachangu, mwinanso kuwirikiza kawiri. Komanso, amayi omwe ali ndi vuto la postmenopausal angavutike kwambiri. Anthu omwe amadya kwambiri zakudya zama carb ochepa amatha kuonda mwachangu, komanso omwe amachita masewera olimbitsa thupi kwambiri. Ngati muli ndi kulemera kokwanira kuti mukhetse, mutha kuyamba kuonda mwachangu - ngakhale poyamba, ena mwa kuwonda adzakhala chifukwa kutaya madzi.

The Omron BF-511 kapangidwe ka thupi ndi kusanthula kulemera kudzakuthandizani kuwongolera kulemera kwanu. Chifukwa cha izi, mudzayang'ana zomwe zili mu minofu ya adipose m'thupi lanu ndi minofu ya chigoba.

Miyezo yokwanira ya L-carnitine muzakudya imatha kuthandizira njira yochepetsera thupi. Micronutrient imathandizira njira yochepetsera kulemera ndipo imaphatikizidwa mu Acetyl L-Carnitine 400mg yowonjezera kuchokera ku mtundu wa Hanoju.

Kuonda - pewani zotsekemera

Anthu ambiri amalowetsa shuga ndi zotsekemera zopanda ma calorie pokhulupirira kuti izi zimachepetsa kudya kwawo kwa caloric ndikuchepetsa thupi. Izo zikumveka zomveka. Komabe, maphunziro angapo alephera kuwonetsa zotsatira zabwino zodziwikiratu za kudya zotsekemera zopanda ma calorie m'malo mwa shuga wokhazikika pakuchepetsa thupi.

Malinga ndi kafukufuku wasayansi, zotsekemera zopanda ma calorie zimatha kukulitsa chidwi chambiri ndikusunga chikhumbo cha maswiti. Kafukufuku wina wodziimira yekha anapeza zimenezo Kusintha zakumwa zomwe zili ndi zotsekemera zopanda ma calorie kuti zikhale madzi okhazikika kumathandiza amayi kuchepetsa thupi. Ubalewu ukhoza kukhala chifukwa cha kuchuluka kwa insulini poyembekezera kuwoneka kwa shuga m'magazi.

Kuphatikiza apo, kwa anthu ozindikira, zotsekemera zopanda ma calorie zimatha kusunga chikhumbo cha maswiti ndikupangitsa kulakalaka zokhwasula-khwasula kapena zokhuthala.

Kuonda - idyani masamba ambiri

Nthawi zambiri masamba amaonedwa kuti ndi imodzi mwazakudya zochepetsera thupi zomwe mungadye. Amakhala ndi zopatsa mphamvu zochepa komanso amakhala ndi fiber yambiri, kutanthauza kuti mutha kudya zambiri, kumva kukhuta, komanso osawonjezera shuga m'magazi.

Fiber imapezekanso mu Intenson ground fulakisi, yomwe mungagule pamtengo wabwino pa Msika wa Medonet. Yesaninso kuchotsa kwa mabulosi a acai Intenson, chifukwa chake mudzapatsa thupi mchere ndi mavitamini ofunikira, komanso fiber yomwe imathandizira kuchepetsa thupi.

Masamba obiriwira makamaka amakhala odzaza ndi mavitamini ndi mchere wofunikira. Izi zingathandize kuchepetsa chiopsezo cha kuchepa kwa zakudya zomwe zingakhale zovuta ndi zakudya zoletsa.

Kuonda - kugona bwino ndikupewa kupsinjika

Kupsinjika kwanthawi yayitali komanso kugona mokwanira kumatha kukulitsa kuchuluka kwa timadzi tambiri timene timakhala ndi cortisol m'thupi. Chotsatira chake, mungakhale ndi njala kotero kuti mukulemera.

Ngati mukufuna kuchepetsa thupi, muyenera kuyang'ana njira zomwe zingatheke kuchepetsa kapena kuthana bwino ndi kupsinjika kwakukulu m'moyo wanu. Ngakhale kuti izi nthawi zambiri zimafuna kusintha kwakukulu, zimatha kukhudza nthawi yomweyo kuchuluka kwa mahomoni opsinjika maganizo komanso kulemera kwanu.

Muyeneranso kuyesa kugona bwino, makamaka usiku uliwonse. Ngati ndinu mtundu wa munthu amene nthawi zonse amadzuka mwamphamvu pa belu la alamu, thupi lanu silidzapumula kwathunthu.

Njira imodzi yothetsera vutoli ndiyo kugona msanga kuti thupi lidzuke lokha, alamu asanayambe kulira. Kugona mokwanira ndi njira ina yochepetsera kuchuluka kwa mahomoni opsinjika maganizo.

Mukaonda, kumbukirani kukhala ochita masewera olimbitsa thupi

Kuwonda koyenera sikungodya kokha. Tikumbukenso kuti kuwonda ndi ntchito zolimbitsa thupi.

Mukaonda, kukhala wokangalika kumawonjezera kuchuluka kwa ma calories omwe thupi lanu limagwiritsa ntchito, mphamvu, kapena "kuwawotcha". Kuwotcha ma calories kudzera muzochita zolimbitsa thupi, kuphatikizapo kuchepetsa chiwerengero cha ma calories omwe amadyedwa, kumapanga "kuchepa kwa caloric" komwe kumabweretsa kulemera.

Nthawi zambiri kuchepa thupi kumachitika chifukwa cha kuchepa kwa ma calories. Komabe, umboni umasonyeza kuti njira yokhayo yochepetsera thupi ndiyo kuchita zinthu zolimbitsa thupi nthaŵi zonse.

Chofunika kwambiri, kuchita masewera olimbitsa thupi, kuwonjezera pa kukhala ndi thanzi labwino, kumachepetsa chiopsezo cha matenda a mtima ndi matenda a shuga. Zolimbitsa thupi zimathandizanso ndi:

  1. kuchepetsa kuthamanga kwa magazi
  2. kuchepetsa chiopsezo cha matenda a shuga a 2, matenda a mtima, sitiroko,
  3. kuchepetsa kupweteka kwa mafupa ndi kulemala komwe kumakhudzana,
  4. kuchepetsa chiopsezo cha osteoporosis,
  5. kuchepetsa zizindikiro za kuvutika maganizo ndi nkhawa.

Kuti muthamangitse kuwotcha kwa calorie ndi kuchepetsa thupi, ndi bwino kuyesa Thermogenesis - Panaseus zakudya zowonjezera, zomwe sizimangochepetsa chilakolako, komanso zimakhala ndi zotsatira zabwino pa metabolism.

Kodi mungatani kuti muchepetse thupi?

Kuti mukhale ndi thupi labwino, limbitsani masewera olimbitsa thupi kwa mphindi 150, mphindi 75 zolimbitsa thupi kwambiri, kapena kusakaniza kofanana ndi ziwirizo pamlungu. Umboni wamphamvu wa sayansi umasonyeza kuti kuchita masewera olimbitsa thupi kungakuthandizeni kuti mukhale ndi thanzi labwino kwa nthawi yaitali.

Komabe, kuchuluka kwenikweni kwa masewera olimbitsa thupi komwe kumafunikira pa izi sikufanana kwa aliyense chifukwa kumasiyana mosiyanasiyana malinga ndi zomwe munthu angafune. Mungafunike zochulukirapo kuposa zofanana ndi mphindi 150 zolimbitsa thupi zolimbitsa thupi pa sabata kuti mukhale ndi thanzi labwino.

Monga wothandizira pakuchepetsa thupi, fikirani ku Slimming - chisakanizo chachilengedwe cha Lorem Vit chopezeka pamtengo wabwino pa Msika wa Medonet.

Onaninso: Maphunziro a kuchepetsa mafuta

Kodi kuchita masewera olimbitsa thupi kwapakati mpaka kukwezeka kumatanthauza chiyani?

Zolimbitsa thupi zolimbitsa thupi Izi zikutanthauza: ngati kupuma kwanu ndi kugunda kwa mtima kumathamanga kwambiri pamene mukuchita masewera olimbitsa thupi, koma mutha kukambiranabe, zokambiranazo zimakhala zozama kwambiri. Zitsanzo ndi izi:

  1. kuyenda mwachangu,
  2. ntchito yopepuka pabwalo (kudula / kusesa masamba kapena kugwiritsa ntchito chotchetcha udzu),
  3. kuchotsa chipale chofewa,
  4. kusewera mwachangu ndi ana,
  5. kupalasa njinga pa liwiro laulere.

Kulimbitsa thupi kwambiri zikutanthauza: kugunda kwa mtima wanu kumakwera kwambiri ndipo mukupuma movutikira komanso mwachangu kuti mulankhule. Zitsanzo ndi izi:

  1. kuthamanga / kuthamanga,
  2. skating / kupalasa njinga mwachangu,
  3. kudutsa dziko la skiing,
  4. mpira, basketball,
  5. kulumpha chingwe chodumpha.

Hydration ndiyofunikira!

Nutritionists akhala akuwopsya kwa nthawi yayitali kuti tiyenera kumwa malita awiri a madzi patsiku. Choncho, musayambe tsiku lanu ndi kapu ya khofi, koma fikirani galasi la mchere ndi chidutswa cha mandimu kapena nkhaka. Kodi mungapindule chiyani? Bwino kukumbukira ndi ndende, mofulumira kagayidwe, oxygenation ndi kuyeretsa thupi, komanso moisturized khungu.

Sikuti zakudya zonse zili zathanzi komanso zotetezeka ku thupi lathu. Ndibwino kuti mufunsane ndi dokotala musanayambe kudya zakudya zilizonse, ngakhale mulibe nkhawa za thanzi.

Posankha zakudya, musamatsatire mafashoni amakono. Kumbukirani kuti zakudya zina, kuphatikizapo. otsika makamaka zakudya kapena zopatsa mphamvu kuchepetsa zopatsa mphamvu, ndi mono-zakudya akhoza kufooketsa thupi, kukhala ndi chiopsezo cha matenda a kadyedwe, komanso kuonjezera chilakolako, kuthandizira kubwerera mwamsanga kulemera wakale.

Mcherewu umakupatsani mapiko, amalepheretsa chilakolako chanu ndi chidwi chanu: amathandiza kulimbana ndi cellulite! Madzi ayenera kumwa pafupipafupi, pang'onopang'ono, osati mochuluka. Makamaka osati nthawi, koma mphindi 10 isanayambe kapena itatha chakudya. Monga chosokoneza, ndikofunikira kukhala ndi tiyi wobiriwira, timbewu ta timbewu tonunkhira, mandimu ndi chamomile m'makabati akukhitchini. Yesaninso masamba a Birch kapena masamba a White mabulosi, momwe mungapangire kulowetsedwa ndikuthandizira kuchepetsa thupi. Ndikoyenera kuphatikiza Coffee ya Acorn muzakudya zanu, zomwe zimakhala ndi wowuma wosavuta kugayidwa womwe umakupatsani kumva kukhuta kwa nthawi yayitali, zomwe zimathandizira kuwonda.

Siyani Mumakonda