Kuwerengera zopatsa mphamvu ndi PFC (mapuloteni, mafuta, chakudya) ndi imodzi mwanjira zabwino kwambiri zowonda, ngati simusamala za umunthu wake wokha komanso zaumoyo. Chifukwa cha mawerengedwe a kagayidwe kachakudya msinkhu. Mudya zakudya zochepa kuposa zomwe thupi lanu limafuna, chifukwa chake zimagwiritsa ntchito mphamvu zamafuta amafuta.
Pogwiritsa ntchito zofunikira za msinkhu, kutalika, kulemera ndi zolimbitsa thupi zimawerengera zomwe zili ndi caloric tsiku lililonse. Zomwe mukufunikira kuti muchepetse thupi, ndikutanthauzira menyu yanu pamtengo uwu. Momwe mungawerengere kalori ya tsiku ndi tsiku, tidalemba m'nkhaniyi:
Kuwerengera zopatsa mphamvu: pomwe mungayambire
Kumbukirani kuti kuchepa kwathanzi komanso koyenera komwe timamvetsetsa kuperewera sikuposa 20% ya kagayidwe kake kokhudzana ndi zolimbitsa thupi. Mwachitsanzo, kwa atsikana omwe ali ndi magawo ambiri (zaka 30, kulemera kwa 70 kg, kutalika kwa 170 cm, kulimbitsa thupi kopitilira katatu pasabata), zomwe zimachitika ndi ma 3-1550 calories.
Zikhulupiriro zabodza komanso zolakwika mukawerengera zopatsa mphamvu
1. "Ndikamachepetsa kadyedwe katsiku ndi tsiku, ndimachepetsanso thupi"
Kumbali imodzi, mawu awa ndiowona. Mukamachepetsa kuchuluka kwama caloric mwa 30-40% (mpaka 1200-1300 calories) mumachepa msanga, koma… koyamba. Kenako thupi limasintha kuzikhalidwe zatsopano, limachepetsa kagayidwe kake ndikuchepetsa kuchuluka kwakuchepetsa thupi. Ayi, mupitiliza kuonda, koma kuthamanga kwa kuchotsa mafuta ochulukirapo kudzakhala kofanana ndi kuchepa kwa caloric kwa 20%. Koma ngati palibe kusiyana, kodi kuli koyenera kudzivulaza kwambiri?
Kuphatikiza apo, muyenera kumvetsetsa kuti zakudya zopatsa mafuta ochepa kwambiri zimawonjezera chiopsezo cholephera ndi zakudya. Kuletsa chakudya nthawi zonse kumakhala kovuta kuchirikiza, osati mwakuthupi kokha komanso kwamaganizidwe. Momwemonso, pamene mumachepetsa kalori, chiopsezo cha kusowa kwa zakudya m'thupi chimakulira. Chifukwa chake, kuchepetsa kuchepa kwaopitilira 20% yamtengo watsiku ndi tsiku wa caloric sikuvomerezeka. Ngakhale mukufuna kutaya makilogalamu 5 kapena 50 kg.
2. “Ndikuwerengera zopatsa mphamvu ndikudya mkatikati mwake, koma kunenepa kunasiya kutsika. Chifukwa chake ndiyenera kuchepetsa kalori kuti ndichepetse kunenepa ".
Lamulo lagolide lakutaya thupi powerengera zopatsa mphamvu - musachepetse kalori yanu ya tsiku ndi tsiku kuti musunthike. Choyamba, ngati mutakhala ndi nambala imodzi masiku angapo kapena milungu ingapo, izi sizitanthauza kuti simupitiliza kuonda. Mwinamwake thupi lanu lokha madzi adakhalabe, ndipo mafuta amakhala kutali, koma simungawone pamiyeso.
Kachiwiri, ngati muchepetsa calorie yanu nthawi iliyonse mukasiya kulemera, ndiye kuti mutha kukhala ndi chizolowezi chama 1000 calories. Chifukwa chake chonde pitilizani kudya zoperewera za 20% (osapitilira!) Ndipo musachite chilichonse. Max, onaninso kuwerengera kwanu.
Koma ngati mukuvutikabe chifukwa chosagwira ntchito, mutha kuwonjezera kuchuluka kwa zopatsa mphamvu. Inde, mwawerenga ufuluwo, womwe ndi kupititsa patsogolo. Koma kuonjezera tsiku lililonse caloric zili zosaposa 50-100 zopatsa mphamvu. Simudzakhalanso wonenepa, koma kuthamangitsa kwa kagayidwe kake.
3. "Ngati lero ndathyola ndikudya zoyenera, ndiye kuti tsiku lotsatira ndikofunika kukonzekera tsiku losala kudya"
Kusala kudya nthawi zonse kumakhala kovutitsa thupi, komwe kumabweretsa mavuto pakudya. Sikoyenera kuchita masiku osala popanda chosowa chapadera. Kuphatikiza apo, ichi ndichinthu cholakwika pakapangidwe kazakudya. Ngati lero mwadutsa gawo langa la zopatsa mphamvu, ndiye kuti muchepetse tsiku lotsatira, koma osapitilira 200-300 calories.
Thupi silimayang'ana zoperewera tsiku ndi tsiku, koma Mwambiri, kwa masiku angapo motsatizana. Mwachitsanzo, ngati mukusowa, zotsalira mawa, zotsatira zake ndizokonzanso. Komabe, izi sizikutanthauza kuti mutha kudya mogwirizana ndi chiwembucho: "Lero, mawa njala idzayimba bwino ndipo pakutha masiku angapo ndikhala ndikutha." Ngati mumayesa thupi nthawi ndi nthawi kuti mulandire pansi, ndizosangalatsa kwambiri kuti zimayamba kusungira mafuta "tsiku lamvula" kwambiri.
Yesetsani kudya moyenera, osadumpha mwadzidzidzi ndikulemekeza njira yake yama calories. Koma ngati wathyola, osadzipweteka. Ingokhalani kudya mkati mwa kalori yanu yodyetsa tsiku ndi tsiku ndipo musayambitse njala. Mutha kuchepa thupi.
Kudya koyenera: momwe mungayambire sitepe ndi sitepe
4. “Ndimachita khama kwambiri, choncho simuyenera kuwerengera zopatsa mphamvu. Zonsezi zimakonzedwa panthawi yamaphunziro ”.
Chimodzi mwamaganizidwe olakwika okhudzana ndi kulimbitsa thupi komwe masewera olimbitsa thupi angaiwale za zoletsa zakudya komanso kuwerengera kalori. Ngakhale masewera olimbitsa thupi kwambiri angakuthandizeni kutentha mpaka ma calories 600 pa ola limodzi. Ichi ndi chocheperako pang'ono kuposa 1 bala chokoleti. Ngati mulibe ulamuliro zakudya, anthu 600 zopatsa mphamvu kompensiruet masana mofulumira kwambiri. Yesetsani kugawa ndekha: Zakudya ndi kuchepa thupi, kuchotsa mafuta owonjezera, maphunziro ndi thupi, mawonekedwe oyenera.
Komanso samalani kuti musaganizire zopatsa mphamvu zopsereza kuchokera ku maphunziro kawiri. Mwachitsanzo, mudagwiritsa ntchito ma calories 300 mkalasi ndikumbukira kuti nditha kudya ma calories 300 popanda vuto lililonse. Koma powerengera kudya kwa kalori tsiku lililonse muyenera kuti mudaganizira kale maphunzirowa, mukawonjezeka ndi kochita zolimbitsa thupi. Chifukwa chake, njira yanu yama calories motero mumaganizira kuti mukuchita masewera olimbitsa thupi. Uku ndikulakwitsa wamba kuwerengera zopatsa mphamvu kumatha kulepheretsa njira yochepetsera thupi.
5. "Ndinatha kutsika ndi kulemera komwe ndinkafuna, tsopano ndikutha kudya kale ndipo sindiwerengera zopatsa mphamvu"
Kuwonjezeka kwakukulu kwa kalori tsiku lililonse kumabweretsa kunenepa. Tiyerekeze, kwa nthawi yayitali mudadya mkati mwa ma 1700-1800 calories. Thupi lanu limazolowera zakudya izi, chifukwa chake "zowonjezera" sizikhala ndi nthawi yopanga ndikupita kukamanga minofu ya adipose.
Kodi mungapewe bwanji? Onjezerani mafuta anu pang'onopang'ono, osapitirira 50 kcal masabata 1-2. Izi zithandiza kuti thupi lizolowere zinthu zatsopano komanso kuti lifulumizitse kagayidwe kake. Zachidziwikire, kupititsa patsogolo kalori popanda kuwonongeka kwa mawonekedwe sikugwira ntchito. Mwachidziwikire, mungoyang'ana kuchuluka kwa kalori tsiku lililonse osaganizira zoperewera. Koma mapaundi osiyidwa otsimikiziridwa kuti simubwerera.
Ngati mumakonda kunenepa kwambiri, ndiye kuti kutsatira zomwe zakudyazo kudzakhala ndi moyo wanu wonse. Osati anatulukira njira zimene zimathandiza kuti kulemera popanda ulamuliro wa chakudya. Chifukwa chake ndibwino kudya chakudya choyenera ngati kanthawi kochepa m'moyo wanga, ndikuyesera kuyika m'moyo wanu pafupipafupi.
Kuwerengera zopatsa mphamvu ndi njira yothandiza, yotetezeka komanso yotsika mtengo yochepetsera thupi yomwe singavulaze thupi lanu. Ngati mukufuna kuti muchepetse kunenepa komanso kuti mukhale ndi thanzi labwino, ndibwino kuiwala zazakudya zolimba. Koma kuwongolera mphamvu kudzakhalabe.
Onaninso:
- Momwe mungawerengere PFC (mapuloteni, mafuta, chakudya) ndipo zimachita chiyani
- Chifukwa chiyani timafunikira chakudya, chakudya chophweka komanso chovuta kwambiri kuti muchepetse kunenepa?
- Mapuloteni ochepetsa thupi ndi minofu: zonse zomwe muyenera kudziwa