Pofuna kuthana ndi kulemera kwina, zimatenga nthawi. Osadalira zakudya zomwe zimalonjeza kuchepa mwachangu sabata limodzi - njira zovuta zothetsera thupi zimayimira ngozi yayikulu mthupi, ndiye kuti mufunika nthawi yayitali kuti mubwezeretse.
Malinga ndi umboni wa asing'anga ndi akatswiri azakudya ndiye njira yotetezeka kwambiri yochepera - mukataya m'mwezi pafupifupi 3-5% ya kulemera kwanu koyambirira. Ngati kuchuluka uku kufika pa 20-25%, ndiye kuti zotsatira zake ndizowonda kwambiri. Kuwonekera kumakhala kudwala komanso kuwonda mawonekedwe, mafuta oluka amatha kwathunthu m'khosi, masaya, matako.
Kuti muchepetse kunenepa pang'ono, muyenera kuchepetsa kuchuluka komwe kumabwera m'thupi la munthu patsiku. Nambalayi imasiyanasiyana kutengera mtundu wa thupi, koma pamakhala phindu lokwanira, lofanana ndi ma calories 200-300 patsiku.
Kuphatikiza apo, muyenera kuwonjezera zolimbitsa thupi kutulutsa ma calories omwewo. Maola awiri ophunzitsidwa bwino amatha kutaya ma calories 500 ngati maola awiri othamanga kapena othamanga. Chiwerengero cha tsiku lomwe mudzataye pafupifupi 500 mpaka 600 kcal ndipo simavutika mwakuthupi kapena mwamaganizidwe.
Kumbukirani, mukamalimbitsa kwambiri kuchuluka kwa minofu, m'pamenenso mafuta ambiri omwe mumadya chifukwa kukula kwa minofu kumatanthauza kuchuluka kwamagetsi omwe amafunikira kuti azisamalidwa. Ndikofunikira kuti nthawi zonse muziyang'anira zolemera zawo ndikuwerengera kuchuluka kwake pakati pa zomwe zayamwa ndi zomwe zidadya. Muziwerengera kangapo kamodzi pamwezi.
Dziwani kuti ndi zaka timayamba kukhala moyo wosakhazikika komanso wokhalitsa. Ndipo ntchito zochepetsedwa zikuyembekezeka kuchepa komanso gawo la tsiku ndi tsiku la zopatsa mphamvu.
Pakuchepetsa thupi kwakanthawi kwa sabata mutha kuchita masiku osala kapena njala. Amathandizira kuyeretsa thupi ndikuchotsa kwa poizoni, kumathandizira kagayidwe kake. Masiku ano amalola thupi kumasuka pakukonza chakudya nthawi zonse ndikukonzekera m'mimba chakudya chamagulu.
M'masiku osala kudya, kuchuluka kwa chakudya kumawonjezeka mpaka 8-10 pa tsiku, ndipo kuchuluka komwe mumamwa mpaka malita 2.5. Zogulitsa m'masiku osala ziyenera kusinthana. Tsiku lina akhoza kuphika maapulo, wachiwiri - yogurt, wachitatu - buckwheat kapena mpunga.
Masiku a njala amalimbikitsidwa kwa maola 24. Kuyamba ndi kumaliza kuli bwino kwambiri madzulo - kuyambira 18.00 mpaka 18.00. Chifukwa chake, kuyamba kufa ndi njala, simuyenera kugona pamimba yopanda kanthu. M'masiku otsatira, mumamwa tiyi wazitsamba ndi madzi. Kusala kudya kumathera ndi chakudya chamadzulo ngati msuzi, masamba ophika, kapena msuzi wa phwetekere, ngati muli ndi thanzi labwino.
Lamulo lofunikira pagulu la zakudya za tsiku ndi tsiku ndikuti chakudya chimayenera kupereka zochitika zogwirizana komanso zolimbitsa thupi. M`pofunika kuganizira peculiarities ndi zakudya zosowa. Asayansi apeza njira ya zakudya zopatsa thanzi: protein / mafuta / carbs = 30% / 20% / 50%. Kutsata njirayi kumatsimikizira zotsatira zabwino kwambiri zakuchepetsa thupi. Zakudya zomwe zimachepetsa kwambiri gawo limodzi mwa zinthuzo (mapuloteni, mafuta, kapena chakudya) zimawerengedwa kuti ndizoperewera ndipo siziyenera kukonzedwa mwamuyaya.
Kumbukirani, kuchepa thupi kumachepa, ngati mungachite zolemera zatsopano - chifukwa mudzataya minofu, chifukwa chake, kumwa kumachepa. Ndizomveka kupanga "kuwerengera" mwezi uliwonse.
Momwe mungapangire mbale yathanzi - yang'anani mu kanema pansipa:
