Kuwerengera kalori ndi njira yochepetsera thupi, yomwe nthawi zambiri imadzutsa mafunso ambiri. Patsamba lathu lawebusayiti pali nkhani yapadera yokhudza kuwerengera zopatsa mphamvu, pomwe zambiri zimafotokoza zonse zowerengera kalori ndi njira yolondola yowerengera zopatsa mphamvu mu zakudya.
Muli ndi mafunso pa njira yowerengera zopatsa mphamvu komanso kuchepa kwake? Kenako yankhani mafunso otchuka kwambiri a njira yochepetsera kuchepa KBZHU yomwe ingakuthandizeni kusankha nokha ngati mumakonda njira iyi yochotsera kunenepa kwambiri.
Onaninso: KUSANGALALA: Koyambira
Mafunso onenepa ndi njira yowerengera ma calories
1. Kuwerengera zopatsa mphamvu ndizothandiza motani? Kuchepetsa thupi ine?
Kuwerengera kwa kalori pakuchepetsa thupi kumadalira pa mfundo yosavuta: kudya chakudya chochepa kuposa momwe thupi limafunira mphamvu. Pakufika mafuta ochepa kuposa momwe amamwa, thupi limayamba kuwononga maselo amafuta. Njirayi imatheka pochepetsa zopatsa mphamvu tsiku lililonse, kapena mwanjira ina kuchepa kwa kalori. Mwa njira yowerengera zopatsa mphamvu, timakhala ndi vuto pakati pa 15-20% ya chakudya chama caloric tsiku lililonse, komanso kutsatira miyezo ya mapuloteni, chakudya ndi mafuta.
2. Chifukwa chiyani mumalimbikitsa kuwerengera zopatsa mphamvu?
Pali zifukwa zingapo:
- Kusinthasintha: kalori kuwerengera kuti igwirizane ndi aliyense.
- Njira yachitetezo: kuchepa pang'ono kwa caloric sikovulaza thanzi lanu.
- Njirayi ndiyabwino, chifukwa chake ndi yoyenera kwa anthu okangalika komanso okonda masewera.
- Thupi limapeza mapuloteni, chakudya ndi mafuta mumlingo woyenera, zomwe zimachepetsa chiopsezo cha matenda chifukwa chosowa michere.
- Palibe choletsa pachakudya: mutha kuyitanitsa menyu ngakhale chakudya.
- Njirayi ndiyosinthika komanso yosinthasintha, yomwe ingathandize kuwongolera mphamvu mukamayimitsa kulemera ndi chigwa, kutenga pakati, kuyamwitsa.
3. Kodi ndingathe kuchepetsa thupi popanda kuwerengera zopatsa mphamvu?
Mamiliyoni a anthu nthawi zonse amataya kunenepa kwambiri. Mwanjira zosiyanasiyana, sikungowerengera zopatsa mphamvu. Timalimbikitsa kuwerengera zopatsa mphamvu, chifukwa ndi njira yofananira ndi aliyense. Ngati mukuwona kuti njirayi ndi yosavomerezeka / yovuta / yosadziwika, ndiye mutha kusankha nokha njira ina yochepetsera thupi.
4. Mwinamwake mungakulangizeni zakudya zabwino?
Ma calorie ochepa kwambiri ndi zakudya zama mono ndizochepa zolephera komanso zoyipa, chifukwa chake sitimalangiza kuyesera thupi lanu. Ngati muli ndi chakudya chotsimikizika chomwe chakufikirani ndikukupatsani zotsatira, mutha kuchigwiritsa ntchito.
5. Kodi ndikwanira kudya chakudya chabwino (opanda ufa, mafuta, okoma) popanda kuwerengera zopatsa mphamvu?
Ngakhale kudya "chabwino", mutha kusiyanitsa zomwe mumadya, ndikupanga zotsalira. Ndi zopatsa mphamvu zochulukirapo, thupi silingadye mafuta, chifukwa kudzakhala mphamvu yobwera kuchokera kunja. Ndipo zilibe kanthu kuti mwapanga zochulukira, zabwino kapena zosayenera.
Palinso pepala lomwe lili pambali pa ndalamazo. Kuyesera kudya moyenera, chakudya chocheperako pang'ono ndikukhala ndi vuto lochepa kwambiri la caloric. Poterepa, thupi limachedwetsa kuchepa kwa thupi, chifukwa chake sikuti mumangolemera kokha movutikira, koma mudzakhala wonenepa mukangotsala pang'ono kudya.
Ndi pomatomus ogwira kuwonda ndikofunika kuti muyambe bwino ndi kudya mu kuchepekako wololera. Zachidziwikire, thupi la munthu limatha kuwumbika, ndiye kuti ngakhale kusintha pang'ono kwa chakudya kumathandiza kuti muchepetse thupi ndikubwezeretsanso mwakale. Koma, tsoka, sizigwira ntchito nthawi zonse. Nthawi zambiri amayenera kuwerengera zopatsa mphamvu, kuti adye mwachizolowezi osati kudya mopitirira muyeso.
6. Kodi ndingawerenge bwanji ndalama zandalama zanga?
Nkhani yonena za kuwerengera zopatsa mphamvu zomwe tapenda mwatsatanetsatane momwe tingapangire kuwerengera kalori tsiku lililonse. Chiwerengerochi ndi chosavuta kuwerengera ngati mukudziwa kutalika kwanu, kulemera kwanu, msinkhu wanu komanso magwiridwe antchito.
7. Kodi ndiyenera kulingalira zomanga thupi, ma carbs ndi mafuta kapena zokwanira kuwerengera zopatsa mphamvu?
Kuchepetsa thupi kokwanira kuwerengera zopatsa mphamvu, koma tikukulimbikitsani kuti musunge mbiri ya PFC. Kuchepa kapena kuchuluka kwa chilichonse mwazigawozi kumatha kukhala ndi vuto osati paumoyo komanso pakuwonda. Werengani zambiri za izi m'nkhaniyi: Momwe mungawerengere BDIM ndipo imachita chiyani.
8. Kodi pali masamba ena aliwonse apadera oti azisunga zolemba za chakudya ndi kuwerengera ma calories ndi BDIM?
Onani mapulogalamu owerengera mafoni pamayendedwe azakudya. Ndingathenso kulangiza masamba otchuka kwambiri pazolinga izi: calorizator.ru, adadyary.com.
9. Momwe mungagawire mapuloteni, chakudya ndi mafuta masana?
Mutha kugawira nokha PFC masana, chofunikira ndikuti mukhale mumakhonde omwe munapatsidwa. Koma ngati mukufuna mfundo yolozera pazosankha, ndizotheka kuzindikira dongosolo lotsatirali:
- Chakumwa: Zakudya zovuta
- Chakudya cham'mawa Chachiwiri: Zakudya zabwino
- nkhomaliro: Mapuloteni + Carbs + Mafuta. Onetsetsani kuti fiber.
- Chakudya chamasana: Zakudya zam'madzi, mafuta amatha kukhala pang'ono
- chakudya: Mapuloteni + CHIKWANGWANI makamaka
Zitsanzo zamenyu:
- Chakudya cham'mawa: phala ndi zipatso / zipatso zouma
- Chakudya cham'mawa Chachiwiri: zipatso
- Chakudya: msuzi, mbali, nyama, masamba
- Zakudya zoziziritsa kukhosi: zipatso, mtedza, tchizi
- Chakudya: nyama ndi masamba
- Chakudya chachiwiri: kanyumba tchizi, yogurt
Tikukulimbikitsani kuti muyang'ane chitsanzo cha owerenga athu: chakudya, mu maphunziro ndi Jillian Michaels: zomwe mwakumana nazo kuti muchepetse kunenepa. Mutha kukhala ndi chizolowezi kutengera momwe mumadyera.
10. Onetsetsani kuti mukutsatira dongosolo lolondola (chakudya m'mawa, mapuloteni madzulo) kapena mutha kudya chilichonse malinga ndi makonde omwe adapangidwa?
Ayi, ayi. Kuti muchepetse kunenepa mudzakhala mukusowa kalori iliyonse. Komabe, ndikulemera pang'ono, inchi iliyonse ndi kilogalamu iliyonse zikamapita movutikira kwambiri, zimakhala zofunikira monga kugawa kwa mapuloteni, chakudya ndi mafuta tsiku lonse. Koma nthawi yoyamba ndizotheka kuti tisamvetsere.
11. Ndikufuna kuwerengera zopatsa mphamvu, koma momwe mungasankhire menyu?
Mukakhala ndi korido ndi BDIM, mutha kuyamba kudyetsa zomwe zili ndi caloric. Pali njira ziwiri:
- inu Ndondomeko yabwino ya chakudyazaperekedwa pamwambapa. Ngati ndi kotheka, sinthani zakudya zanu kuti zigwirizane ndi zomwe mungakwanitse komanso zosowa zanu. Pang'onopang'ono yambitsani zosintha pagulu lazinthu kutengera zomwe mumakonda.
- Simungayambire pa zitsanzo zilizonse, kusanthula zakudya zawo. Lembani mndandanda wazakudya zomwe mumakonda kudya masana, ndikuzilemba patebulo. Kutengera kuchepa kapena kusokonekera kwa zisonyezo zina KBZHU imasintha menyu (sinthanitsani chinthu china ndi china, ndi zina zambiri). Kawirikawiri nthawi yoyamba imakhala yochuluka kwambiri ya mafuta ndi chakudya komanso kuchepa kwa mapuloteni. Mapuloteni ndi nyama, mazira, tchizi, nyemba.
Onaninso: Menyu yazakudya zoyenera kuti muchepetse kunenepa - momwe mungadye
12. Nanga bwanji ngati ndilibe masikelo kukhitchini?
Kwa kuwerengera kwa kalori ndikofunikira kwambiri kukhala ndi sikelo ya khitchini. Ngakhale, inde, poyesa magwiritsidwe mutha kugwiritsa ntchito makapu / masipuni oyeza, werengani kulemera kwa malonda pamaziko a deta yomwe ili phukusi, tengani kulemera kwa zipatso / ndiwo zamasamba kuchokera pamatebulo okonzedwa, ndi zina zambiri. Koma kulondola kwa miyeso yotere kumakhala kotsika kwambiri kuposa kugwiritsa ntchito sikelo kukhitchini. Zachidziwikire, ngati mungafikire njirayi mosamala kwambiri, zomwe zatulukirazo zidzakhala zolakwika, koma mtsogolomo ndibwino kukonzekera kugula masikelo kukhitchini.
13. Kodi ndiyenera kuwerengera zopatsa mphamvu m'moyo wanu wonse?
Nthawi zambiri pamakhala miyezi yokwanira 2-3 yopanga menyu, kuti musinthe komanso kuti mumvetsetse za zomwe mumadya tsiku lililonse. Chifukwa chake, monga lamulo, patatha miyezi iwiri yowerengera pafupipafupi mphamvu yowonjezera ndi "inertia". Kubwerera kuwerengera KBZHU nthawi zambiri kumachitika chifukwa cha kusintha kwakukulu pakudya kapena kusintha kwamphamvu zamagetsi tsiku ndi tsiku. Mukafika momwe mukufunira, mutha kuwonjezera kuchuluka kwa zopatsa mphamvu zopita kuchakudya kuti muchepetse kunenepa.
14. Ndangosiya maswiti ndikutaya mapaundi awiri pasabata, ngakhale palibe.
Izi ndi zoona, ndikwanira kuchotsa maswiti pazakudya zanga kuti ndichepetse 1.5-2 kg kwa sabata limodzi kapena awiri. Koma uku sikutaya mafuta. Ma carbs amasunga madzi, chifukwa chake pochepetsa kumwa, thupi limataya madzi. Komabe, sikutaya mafuta, ndikungosintha kuchuluka kwa madzi. Chifukwa chake musafulumire kuganiza kuti kuti muchepetse kunenepa muyenera kuchepetsa kumwa maswiti.
Sikoyenera kupereka chidwi pakusintha kwa kulemera kwa 1-2 kg. Nthawi zambiri amachedwa kapena m'malo mwake, amasiya madzi. Pazifukwa zakusinthasintha kwakuthupi kotereku werengani apa: Zifukwa 10 zomwe zingapangitse kuti muchepetse kunenepa.
15. Kuwerengera kalori mu General sikofunikira, ndinataya thupi lolemera ndi kulimbitsa thupi nthawi zonse komanso kudya pang'ono kapena pang'ono.
Ndizabwino kuti mwakwaniritsa zomwe mukufuna popanda kuwerengera kwina. Koma ndikofunikira kumvetsetsa kuti munthu aliyense ali ndi mawonekedwe ake payekha, mibadwo yosiyana, mbiri yosiyana, majini osiyanasiyana, malingaliro osiyanasiyana pakukhazikika kwamphamvu ndi malingaliro osiyana ndi olimba. Lamulo la "kudya mwachizolowezi komanso kuchita masewera olimbitsa thupi" limakhala ndi mitundu yambiri.
Kuti mukhale ndi zakudya zabwino, nthawi zambiri mumayenera kukhala ndi chidziwitso (komanso, ngati izi sizingakhale zowawa, monga, mwachitsanzo, zakudya za njala ndi mapiritsi osiyanasiyana). Chifukwa chake, njira zomveka, monga mfundo za KBZHU zikufunikirabe. Osachepera kwa nthawi yoyamba ngati wowongolera.
16. Kodi munganene chiyani paza makina okhala ndi Autumn Calabrese?
Makina azida zaku Autumn Calabrese adadziwika kwambiri ku United States. Ndi njira yofananira yowerengera zopatsa mphamvu, koma ndimitundu yosinthidwa. Chakudyacho sichiyesedwa, ndipo chimakonzedwa m'mitsuko yapadera, yomwe imalowa m'malo mwa sikelo. Mawerengedwe aliwonse ndi ziwerengero, zotengera zodzaza ndi chakudya chofunikira tsikulo zakonzeka.
Koma mu dongosolo lamagetsi ili pali ma nuances angapo: muyenera kukhala ndi zotengera izi kapena china chake cholowa m'malo mwa chakudya chatsiku chimayenera kukonzekera madzulo, zinthu zingapo ndizoletsedwa. Mukayang'ana, kuwerengera kwanthawi zonse kwa calorie ndikosavuta komanso kotsika mtengo.
17. Ngati ndichepetsa thupi ngati ndimachita masewera olimbitsa thupi nthawi zonse?
Kulimbitsa thupi kumapangitsanso kugwiritsa ntchito ma calorie owonjezera, mamvekedwe a minofu, kusintha thupi, kusintha mphamvu ndi kupirira. Pafupifupi theka la ora lochita masewera olimbitsa thupi limatentha zopatsa mphamvu 250-400.
Koma kuonda kungapezeke pokhapokha kuchepa kwa kalori. Ziribe kanthu momwe mudakwanitsira kusowa uku, chakudya kapena kulimbitsa thupi kwambiri. Zachidziwikire, maphunziro ndi njerwa yayikulu yomanga thupi lokhala ndi matani. Koma popanda zoletsa pazakudya, kuonda sikungatheke.
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