BJU, monga gawo limodzi la kuchepa thupi

Mukudziwa kale kuti muyenera kugwiritsa ntchito zopatsa mphamvu zambiri kuti muchepetse thupi kuposa momwe mumadya kuchokera ku chakudya. Komabe, pali mfundo zingapo zofunika kuziganizira pochepetsa thupi. Kupambana pakuwonda sikungodalira kuchepa kwa kalori muzakudya, komanso pazakudya zolimbitsa thupi, kuchita masewera olimbitsa thupi nthawi zonse, kumwa mowa, kugona mokwanira komanso kamvekedwe kabwino ka malingaliro.

Zakudya zopatsa thanzi zimatanthauza chiŵerengero cha zigawo zake zazikulu - mapuloteni, mafuta ndi chakudya. Onse amafunikira mofanana ndi thupi, koma mosiyanasiyana.

Mapuloteni mu zakudya za anthu amene kuwonda

Minofu yonse ndi maselo a thupi - minofu, ziwalo zamkati, chitetezo cha mthupi, kuzungulira, machitidwe a mahomoni - zimakhala ndi mapuloteni. Choncho, tiyenera kupeza zakudya zokwanira zomanga thupi.

Mapuloteni ndi athunthu komanso akusowa. Ma amino acid ofunikira, omwe timangopeza kuchokera pamenepo, amapanga mapuloteni athunthu.

• Mapuloteni athunthu amapezeka mu nyama, nkhuku, nsomba, mazira, ndi tchizi.
• Timapeza mapuloteni olakwika kuchokera ku nyemba, chimanga, mtedza.

Zofunikira zamapuloteni zimachokera ku 0,8 g mpaka 1,2 g pa kilogalamu ya kulemera kwa thupi, ngati simukuyenera kuonda (malingaliro a WHO). Mukawonda komanso kuchita zambiri, mumafunikira mapuloteni ambiri. Komanso, kufunika kwa mapuloteni kumawonjezeka ndi kuwonda. Chifukwa chake:

• Ndi kunenepa kwambiri, muyenera kudya 1-1,2 g ya mapuloteni pa kilogalamu iliyonse ya kulemera kwanu.
• Ndi kulemera pang'ono, pafupifupi 1,5-2 g iyenera kutengedwa.
• Anthu ocheperako omwe amafunikira kuonda pang'ono ayenera kuyang'ana pa 2-2,2 g.

80% ya mapuloteni muzakudya ayenera kuchokera ku zomera.

Mafuta muzakudya za omwe akuonda

Mafuta ndi gawo lofunikira pazakudya, chifukwa ali ndi udindo wokonzanso khungu, kutengera mavitamini osungunuka m'mafuta, kaphatikizidwe ka mahomoni, komanso kuteteza ziwalo zamkati. Zimapangitsanso kuti chakudya chikhale chokoma komanso chimathandizira kuchepetsa chilakolako.

Mafuta amakhala okhuta kapena osatutulidwa. Mafuta okhuta amapezeka mu nyama, nkhuku, mkaka, tchizi, batala, kokonati, ndi mafuta a kanjedza. Magwero a unsaturated mafuta - ambiri masamba mafuta, nsomba, mtedza, mbewu.

Mafuta owopsa komanso owopsa kwambiri ndi mafuta a trans (margarine), omwe amapezeka muzakudya zambiri zama confectionery. Mafuta a Trans amayambitsa kunenepa kwambiri, kusokonezeka kwa metabolic, komanso matenda amtima. Ayenera kupeŵa.

Omega-3 fatty acids ndizofunikira kwambiri kwa iwo omwe akuchepa thupi. Amapezeka mu nsomba, mafuta owonjezera a nsomba, ndi mafuta a flaxseed ndi camelina. Omega-3s amachepetsa mafuta a kolesterolini, amathandizira kuti magazi aziyenda ku ubongo ndi ma cell, amathandizira kagayidwe kachakudya, potero amathandizira kuchepetsa thupi.

Zofunikira ndi izi:

• ndi onenepa kwambiri - 0,4-0,6 g pa kilogalamu ya kulemera kwa thupi;
• Kunenepa kwambiri - 0,7-0,8 g pa kilogalamu ya kulemera kwa thupi;
• Ndi kulemera kwabwinobwino - 0,9-1,1 g pa kilogalamu ya kulemera kwa thupi.

1/3 yamafuta omwe amadyedwa amayenera kubwera kuchokera kuzinthu zodzaza, ndi 2/3 kuchokera kuzinthu zopanda unsaturated.

Zakudya zama carbohydrate muzakudya za omwe akuonda

Zakudya zama carbohydrate zimakhala ngati gwero la mavitamini, mchere ndi fiber, zimalimbitsa minofu panthawi yolimbitsa thupi, ndipo ndizofunikira kuti ubongo uzigwira ntchito bwino.

Zakudya zama carbohydrate ndizosavuta komanso zovuta. Zosavuta zimapezeka muzakudya zonse zomwe zili ndi shuga ndi zipatso, zovuta - mu chimanga, nyemba ndi ndiwo zamasamba.

Thupi limagwiritsa ntchito mphamvu zambiri pokonza chakudya chamagulu. Izi zimatsimikizira kukhala bwino komanso kukhuta kwa nthawi yayitali. Chifukwa chake, 80% yamafuta muzakudya ayenera kukhala ovuta.

Ulusi wochepetsera thupi ndi wofunikira kwambiri. Amapezeka mu chipolopolo cha mbewu, masamba, zitsamba, zipatso ndi zipatso. Pamodzi ndi mapuloteni ndi mafuta, CHIKWANGWANI chimatsimikizira kukhuta kwanthawi yayitali komanso kumathandizira m'mimba kugwira ntchito. Mlingo watsiku ndi tsiku wa fiber ndi 25 g.

Kuchuluka kwa ma carbohydrate muzakudya kumatsimikiziridwa ndi kuwerengera ma calories tsiku lililonse ma protein ndi mafuta. Gramu imodzi ya mapuloteni ndi gramu imodzi ya chakudya imakhala ndi ma calories 4, ndipo galamu imodzi yamafuta imakhala ndi ma calories asanu ndi anayi.

Kuti mudziwe zosowa zanu:

1. Wonjezerani kuchuluka kwa mapuloteni mu magalamu ndi 4;
2. Wonjezerani kuchuluka kwa mafuta mu magalamu ndi 9;
3. Onjezani zotsatira 1 ndi 2;
4. Chotsani kuchuluka kwa 1 ndi 2 pazakudya zama calorie tsiku lililonse;
5. Gawani nambala yotsatila ndi 4.

Izi zikuwuzani Utali wa ma carbs omwe mukufuna.

Zakudya zonse zamafuta patsiku siziyenera kutsika 100 g.

Kuchita masewera olimbitsa thupi kuti muchepetse thupi

Anthu osaphunzitsidwa angayambe ndi kuyenda kosavuta komanso masewera olimbitsa thupi a cardio. Mukamachita masewera olimbitsa thupi, mutha kuwonjezera masewera olimbitsa thupi kunyumba kapena masewera olimbitsa thupi. Thupi limasintha pang'onopang'ono ku maphunziro, kotero muyenera kuonetsetsa kuti masewera a masewera amapereka zotsatira.

Kuwotcha mafuta kwa anthu omwe ali onenepa pang'ono, muyenera kusankha pulogalamu yowonjezereka, monga maphunziro a dera ndikuchita mphindi 150-300 za cardio pa sabata.

Zinthu zina zothandiza kuwonda

Zinthu zina ndi monga kuchita zinthu zofunika kwambiri, kumwa mopitirira muyeso, kuchepetsa kupanikizika, kugona mokwanira, ndi zakudya.

Zochita zoyambira ndikusuntha kwanu m'moyo watsiku ndi tsiku, ndiye kuti, ntchito yosaphunzitsidwa. Mumawononga zopatsa mphamvu pazochitika zilizonse, ndipo mukakhala otanganidwa kwambiri kunyumba, mumawononga mphamvu zambiri.

Madzi amathandizira kugaya chakudya, amachepetsa kutupa, amathandizira kuwongolera njala, komanso amathandizira kagayidwe kachakudya. Mukamwa madzi ozizira, thupi lanu limagwiritsa ntchito ma calories kuti litenthetse. Komanso madzi oyera ndi gwero la mchere wamchere, womwe ndi wofunikira pa metabolism. Pafupifupi, muyenera kumwa malita 1,5-2 amadzi oyera patsiku.

Kuwongolera kupsinjika ndikofunikira chifukwa kudya kwambiri kumachitika panthawi yamavuto. Panthawi yopanikizika, thupi limapanga hormone cortisol, yomwe imasunga madzi m'thupi, yomwe imabisala kuchepetsa thupi.

Kugona pamene kuwonda kuyenera kukhala maola 7-9. Kusagona mokwanira kumayambitsa kutopa, kaphatikizidwe ka hormone yomwe tatchulayi cortisol, imayambitsa kudya kwambiri, komanso imachepetsa chidwi cha insulin, chomwe chimakupangitsani kumva njala kosatha ndikukonzanso thupi lanu kuti lisunge zopatsa mphamvu.

Polankhula za insulin, ndikofunikira kudziwa kuti kudya insulin kumathandizira kuwongolera katulutsidwe ka hormone iyi. Thupi limatulutsa insulini poyankha chakudya. Ntchito ya hormone ndikuwongolera zakudya ku maselo a thupi. Kukwera kwa shuga m'magazi mukatha kudya, m'pamenenso kuchuluka kwa insulini kumakwera komanso kumakhala kovuta kwambiri kuti muchepetse chilakolako chanu. Yang'anirani zabwino ndi zoyipa zazakudya zapamwamba komanso zogawikana, kenako sankhani zomwe zikuyenerani inu.

Chiwerengero cha zakudya chiyenera kukhala choyenera kwa inu, chinthu chachikulu ndicho kusunga ulamuliro - osati kufa ndi njala kapena kudya kwambiri, koma kudya moyenera, molingana ndi zosowa za thupi lanu. Kuchita masewera olimbitsa thupi nthawi zonse, kugona mokwanira, madzi oyera komanso kuwongolera kupsinjika kudzakhala zida zanu zosawoneka zochepetsa thupi.