Zikhulupiriro zabodza 10:

Mukauza munthu wina kuti mukuyesera kuonda, mudzadzazidwa ndi upangiri komanso "zowona", ndipo nthawi zina zotsutsana kwambiri. Ndipo zambiri za "zowona" izi mwina ndi nthano zakale zomwe asayansi amakono amatsutsa. Kumbukirani nthano khumi zomwe zimafunikira kuchepa thupi zomwe muyenera kuzinyalanyaza kuti muchepetse mapaundi owonjezerawo.

Kuchepetsa Kunenepa moyenera

Zikuwoneka kuti, chitani malinga ndi "ulamuliro" wa Maya Plisetskaya ndipo chithunzi chopangidwa chimaperekedwa. Koma lamulo "Idyani pang'ono" ndi thupi limadziwika mozama. Iye, ngati msungwana wopanda nzeru, amabwera ndi zifukwa mazana ambiri, osangosiya "ntchito yoletsa".

N'zosadabwitsa kuti mogwirizana ndi mawu oti "kuonda", ngati epithet, mawu oti "chabwino" amagwiritsidwa ntchito nthawi zambiri. Ndipo mabuku onse olimbana ndi kunenepa kwambiri atha kupatsidwa dzina limodzi "Zakudya: Zopeka ndi Zoona." Nkhani ya "nthano 10 zakuchepa" idzapitirira kwamuyaya. Tidzangoganizira zokhazokha zomwe "zimafotokozedwa" molakwika.

Nambala yopeka 1. Kuchepetsa thupi kumadalira pakufuna mphamvu zokha

Kulakalaka kudya, kuzolowera zakudya zina, kupsinjika kwamaganizidwe ndi mahomoni kutengera osati kokha pakufuna kwanu, komanso pantchito ya mahomoni. Insulini, ghrelin, leptin, mahomoni ogonana, cortisol, ndi dopamine zonse zimathandizira kuletsa kudya kapena kulimbikitsa zolakalaka zakudya.

Mwakutero, ndizotheka kutengera ntchito ya mahomoni: zimatengera moyo wathu. Kudya kosavomerezeka kumayambitsa mahomoni omwe amakulitsa kulakalaka zakudya zina (nthawi zambiri zakudya zopanda thanzi) komanso kudya.

Koma pano mumadzipeza muli pabwalo loipa, chifukwa pomwe zovuta zam'madzi zayamba kale, simudzatha kulimbana nazo, kudalira mphamvu yanu. Kaya mumakonda kapena ayi, mahomoni amakupangitsani kudya kwambiri ndikuwonjezera kulakalaka kwanu chakudya. Kuthetsa kusamvana kwama mahomoni (nthawi zambiri mothandizidwa ndi dokotala) kumatha kukhala gawo loyamba kukhala ndi moyo wathanzi komanso wachimwemwe.

Nambala yopeka 2. Kuchepetsa kuchepa ndiye chinsinsi cha kupambana kwanthawi yayitali

Kafukufuku wina adapeza kuti anthu opitilira 80% omwe ali mgulu lofulumira kulemera adakwaniritsa cholinga chawo, poyerekeza ndi 50% yokha pagulu lochepetsa pang'ono.

Komabe, zambiri, zilibe kanthu kuti thupi latayika msanga bwanji - chomwe chimafunikira ndi momwe mumakhalira mutatha kuonda. Kubwereranso ku zizolowezi zakale kumadzetsa kunenepa, ngakhale mukuchepera msanga kapena pang'onopang'ono.

Kudya wathanzi popanda chinyengo

Ndizovuta kukhala mogwirizana ndi zanzeru komanso kuyang'ana mozama m'mashelefu azogulitsa m'sitolo mukakhala kuti mumakumana ndi ziwopsezo zambiri. Kenako wodziwika bwino wa zakudya zamafashoni amakwaniritsa mndandanda wazabodza zokhudzana ndi zakudya ndi "masteve" ena atsopano (zonunkhira "zachilengedwe" zimamuthandiza kusintha madzi wamba kukhala mkaka wokoma, monga kuchokera ku cafe yotchuka mwachangu ndipo, potero, "Sungani" 350-400 kcal), ndiye magazini yotchuka yotchedwa glossy yotchedwa zakudya zonenepa kwambiri zomwe zimafanana ndi kuwonda koyenera. Chowonadi chiri kuti, ndipo mbiri yolengeza ndiyotani, sizovuta kumvetsetsa.

Nthano nambala 3. Muyenera kuwerengera zopatsa mphamvu

Anthu ambiri amakhulupirira kuti iyi ndiye njira yopambana ndikugwiritsa ntchito zida zonse ndi mapulogalamu kuti awerenge, awerenge, komanso awerenge. Koma njirayi ikhoza kukhala yopanda phindu chifukwa kuwerengera kosavuta kwa kalori sikuganizira mtundu wa chakudya chomwe mumadya. Sizimapanga kusiyana pakati pa michere ndi michere yopanda kanthu. Sizikulolani kuti mumvetsetse ngati chinthu china chake chimakupatsirani chisangalalo, ngakhale chingakuthandizeni kuti muchepetse kunenepa, momwe zingakhudzire gawo lonse la mahomoni.

Kuphatikiza apo, kuwerengera kwama kalori sikutanthauza kuti zakudya zina zimafunikira mphamvu zambiri kuti zigayike komanso zimatenga nthawi yayitali kuti zizilowetsedwa. Mndandanda ulibe malire, chifukwa sikuti ma calories onse amapangidwa ofanana!

Nthano nambala 4. Mkate wonse wa tirigu ndi chimanga cham'mawa umathandizira kulemera

Kwa zaka zambiri, takhala tikulankhula za momwe chakudya chomwe chili ndi chakudya chokwanira sichimangothandiza kuti mukhale wonenepa, kukhala ndi thupi lokwanira, komanso kukhala ndi thanzi labwino.

Chimodzi mwazinthu zazikulu zopeka zakuchepa kwam'mawa zakuti chimanga cham'mawa, zotsekemera, buledi wokoma ndi zomwe zimatchedwa mkate wambewu zonse ndi njira zabwino zopezera chidutswa cha buledi woyera wofewa sichinthu china chongogwiritsa ntchito mwanzeru.

Chowonadi ndichakuti zakudya "zopatsa thanzi" izi nthawi zambiri zimakonzedwa kwambiri (ndipo zimataya phindu la mbewu zonse), ndipo zilinso ndi zosakaniza zina zosafunikira. Nthawi zambiri zimayambitsa mavuto azaumoyo ndikusokoneza kuwonda.

Nthano nambala 5. Kugwiritsa ntchito mafuta kumabweretsa kunenepa kwambiri

M'mbuyomu, lingaliro lofunikira pakuchepetsa mafuta kuti muchepetse kunenepa linali kuti mafuta amakhala ndi zopatsa mphamvu zopitilira kawiri pa gramu imodzi monga chakudya kapena mapuloteni. M'malo mwake, zakudya monga ma avocado, mafuta a masamba, mtedza ndi mbewu, ndi nsomba zamtchire zonenepa zimathandiza thupi kuyamwa mafuta omwe amasungidwa. Amakulitsa njala, amakupangitsani kukhala okhuta komanso okhutira mukamadya, ndikukhalitsa mtima wanu. Mafuta athanzi amalimbitsa chitetezo cha mthupi komanso mtima, amasintha kagayidwe kake ka thupi ndi kugwira ntchito kwa ubongo, amabwezeretsa mphamvu yama mahomoni ndikuchepetsa kutupa koyipa mthupi lonse.

Nthano nambala 6. Zakudya zamafuta ochepa komanso "zakudya" zina za sitolo zimathandiza kuchepetsa thupi

Zakudya zamafuta ochepa, mafuta ochepa, okhathamira ndi chakudya, zophikidwa m'malo mokazinga - zimatigwera kuchokera m'mashelufu. Anthu amaganiza molakwika kuti chakudyachi ndichabwino komanso chimathandiza kuchepetsa kunenepa.

Komabe, opanga nthawi zambiri amalowetsa mafuta kapena zosakaniza zina ndi shuga ndi shuga ndi zotsekemera zopanga, mchere, monosodium glutamate, ndi zina zovulaza. Kuonjezera apo, shuga nthawi zambiri amabisika muzinthu zoterezi pansi pa mayina osiyanasiyana, omwe, ndithudi, samasintha kwenikweni. Zotsatira zake, zakudya zophikidwa kwambiri izi zimawonjezera njala poyambitsa zilakolako za chakudya komanso kudya ma calories opanda kanthu.

Nthano nambala 7. Olowa m'malo mwa shuga amalimbikitsa kuchepa thupi

Dzino lokoma linagwedezeka pamene, m'zaka zapitazi, mashelufu a sitolo adawonjezeredwa ndi zinthu zokoma, zomwe zimaphatikizapo saccharin, aspartame, sucrasite, etc. m'malo mwa shuga granulated. Zingawoneke ngati kupanikizana kwangwiro - ndikokoma monga kupanikizana kwa agogo, koma sikumawononga chiwerengerocho ...

Zokometsera zokometsera zimakulitsa kulemera kwa thupi, kuzungulira m'chiuno, ndi mafuta amthupi. Amakulitsa chilakolako chathu ndipo amatipangitsa kudya pafupipafupi, zomwe zimapangitsa chidwi cha shuga, chomwe chimadzetsa kukhuta.

Kuphatikiza apo, zotsekemera zambiri sizimavomereza chithandizo cha kutentha - mothandizidwa ndi kutentha kwambiri zimatulutsa zinthu zowopsa. Werengani za momwe mungakometsere moyo wopanda zoopsa ku thanzi, werengani nkhaniyi.

Kuchepetsa ndi masewera

Chofunika kwambiri pakukwaniritsa zolemera - chakudya chamagulu kapena maphunziro ovuta - asayansi sanagwirizane. Ena amati gawo labwino la mkango limadalira chimodzimodzi zomwe zili mundawo. Ena amati ndikutuluka thukuta pamakina olimbitsa thupi, mutha kujambula thupi lamaloto anu. Ndipo enanso adapitilira apo, ndikutsimikizira kuti makalasi panthawi inayake yamasiku komanso mwanjira ina (kuyankhula za nkhaniyi) angawoneke ngati othandiza. Muli m'manja mwanu kuwononga nthano zokhudzana ndi kuonda ndikuchitapo kanthu.

Nthano nambala 8. Masewera amatha kukhala othandiza popanda kudya, komanso mosemphanitsa.

Malinga ndi ofufuza ena akunja, kuchepetsa kuchuluka kwa ma calorie azakudya mwachangu kumabweretsa zomwe zimafunikira pakuchepetsa thupi, m'malo mongogulitsa mamembala atsopano mu kalabu yolimbitsa thupi. Koma kumbukirani kuti kuletsa chakudya kumatibweretsera osati mafuta okhawo, komanso minofu yofunikira yathanzi. Ngakhale kuchuluka kwa masewera kumapangitsa kuti minofu ikhale yofanana, ndipo nthawi zina, ngati kuli kofunikira, yonjezerani.

Komabe, kumbukirani kuti kusewera masewera osatsata zakudya zoyambira mwina sikungabweretse zotsatira zowoneka bwino.

Nthano nambala 9. Ngati mumasewera masewera, maswiti sangakuvulazeni.

Kumbukirani lamulo lodziwika bwino loti "Kubwera kwa mphamvu kuyenera kukhala kofanana ndi kumwa - ndiye kuti muyiwala za mapaundi owonjezera." Potengera lingaliro ili, zomalizirazi zikudziwonetsa ngati: mutachita, mwachitsanzo, kupalasa njinga kwa ola limodzi (izi zimawononga pafupifupi 400-500 kcal, kutengera mawonekedwe amthupi ndi kulimbikira kwamaphunziro), mutha kupeza tiramisu popanda " zotsatira ”. Inde, mwamasamu, lamuloli limagwira ntchito. Koma zowona, zimakhala zovuta kwambiri kuyimitsa kaphikidwe kamodzi ka mchere, kapena kudziwa molondola "gawo lotetezeka" la zopatsa mphamvu.

Choyamba, opanga nthawi zina amawonetsa zizindikiritso zowona pazolemba zazogulitsa (zomwe zimafotokozeredwa ndi ma kalori sizoperewera). Kachiwiri, nthawi zambiri sitimazindikira kuti tiyenera kudya ndi kutalika motani. Kumbukirani kuti mu chokoleti chimodzi halva maswiti (25 g) pali pafupifupi 130 - 140 kcal - yomwe ndi mphindi 15 zokha zokwawa mwachangu padziwe (kapena moyenera m'madzi otseguka), komanso kwa 100 g wa chitsime- Chokoleti chodziwika bwino ndi ma almond ndi nougat muyenera kuthamanga pa liwiro la 8-9 km / h kwa mphindi 50-55. Masamu owerengeka, sichoncho?

Nthano nambala 10. Kuchita masewera olimbitsa thupi kumathandizira kuchepetsa thupi m'chiuno

Malinga ndi malamulo achilengedwe, thupi lachikazi limapangidwa mwanjira yoti, choyamba, tikhale olemera m'chiuno ndi m'chiuno. Ndipo ngati, kugwira ntchito m'chiuno, mutha kukwaniritsa zomwe mukufuna, ndiye kuti m'mimba mudzafunika kuyang'anitsitsa kwambiri.

Zoyenera kuchita? Kwezani miyendo yanu ndi torso pamalo omwe mumakonda, komanso kupiringa, mukuti. Kuyambira ubwana wathu, timaphunzitsidwa kuti chifukwa cha masewerawa, mutha kukwaniritsa, ngati sichinthu chothandizira, ndiye m'mimba mosabisa. Komabe, iyi ndi nthano ina yokhudza kuonda ndipo sizikugwirizana kwenikweni ndi zenizeni.

Chowonadi ndichakuti kupindika kumakhudza mimba yakumtunda (kwa amayi ambiri, imakhalabe yolimba popanda kuyesayesa kulikonse), ndikunyamula mwendo - m'chiuno, pomwe dera lomwe lili pansi pamchombo (kwa iye ndi lomwe azimayi ali ndi zonena zambiri) imakhala yosagwiritsidwabe ntchito. Yesetsani kusintha zolimbitsa thupi zanu ndi zopindika - motere sikuti minofu yokhayo ya m'mimba idzagwiridwa, komanso pamimba wapansi.

Koma kumbukirani kuti si aliyense amene angakwanitse kuchita masewerawa atolankhani. Ndipo kunena zowona, izi sizofunikira kwenikweni kwa mayi yemwe tsiku lina akufuna kubala mwana. Atsikana omwe amakonda kwambiri masewera olimbitsa thupi, pali mafuta ochepa kwambiri m'thupi (amasunga ziwalo zamkati pamlingo wofunikira).