Zamkatimu
Njira Zinayi Zoyambira Kuchepetsa Kunenepa
Ndipo tsopano sitikunena za chakudya chozizwitsa.
Funso la momwe mungachepetsere thupi limakhala lofunika makamaka chilimwe chisanafike. Ndipo ngakhale nthawi ikadalipo mpaka nthawi yosilira, muyenera kutenga chithunzi chanu tsopano, kuti musayang'ane maphikidwe ozizwitsa ochepetsa thupi patatha sabata imodzi.
Kalanga, zimatenga nthawi yochulukirapo ndipo, koposa zonse, kudzisamalira nokha kuti muchepetse thupi popanda kuvulaza thanzi lanu. Anna Lysenko, wophunzitsa zolimbitsa thupi ndi kadyedwe, anafotokoza mmene kuchepetsa thupi kunyumba.
Gawo 1: fufuzani thanzi lanu
Musanayambe kusintha kulikonse ndi chakudya, m'pofunika kudutsa mayesero angapo. Chifukwa chake mudzamvetsetsa momwe thupi lanu lilili komanso kukonzekera kwake kusintha.
Ndi mayeso ati omwe muyenera kuyesedwa musanaonde
TSH - mahomoni olimbikitsa a chithokomiro cha chithokomiro. Hormoni iyi imakhudzidwa ndi njira zambiri za kagayidwe kachakudya, ndi kusowa kwake, zimachedwetsa, ndipo thupi limasowa mphamvu. Chifukwa cha izi, zizindikiro za hypothyroidism zimachitika - kufooka, kugona, kulemera, kuchepa kwa hemoglobini ndi maselo ofiira a magazi, kutaya tsitsi.
Insulin (kuwunika kumatengedwa m'mimba yopanda kanthu) kumawonetsa kuthekera kwa insulin kukana (prediabetes).
Glucose - mulingo wake uwonetsa kuthekera kwa matenda ashuga
Leptin (yoperekedwa pamimba yopanda kanthu, mukhoza kumwa madzi) ndi hormone ya satiety. Anthu omwe ali ndi leptin yokwezeka nthawi zambiri amakhala ndi chidwi chochulukirapo komanso kulakalaka maswiti. Dzikoli limakonzedwa ndi zakudya, masewera olimbitsa thupi, zakudya zowonjezera zakudya, kuchepetsa kupsinjika maganizo ndi kukonza zochitika za tsiku ndi tsiku.
Lipidogram (LDL, HDL, VLDL, cholesterol yonse). Izi zikusonyeza mkhalidwe wa mitsempha ndi mwayi wa matenda a mtima.
Ferritin. Ngati kuwerengako kuli pansi pa kulemera kwanu, ndiye kuti muli ndi vuto la kuchepa kwa iron anemia. Ndikofunikira kuthana ndi kuchepa kwa magazi motsogozedwa ndi dokotala: kubwezeretsanso kwamatumbo am'mimba, kudya chitsulo cha chelated, nthawi zina madontho amaperekedwa.
Vitamini D-25 OH. Ndi prohormone yomwe imakhudzidwa ndi machitidwe ambiri a metabolic m'thupi. Ndi kuchepa, kulemera kwakukulu kumakhala kovuta kwambiri kusiya.
Testosterone yaulere (amuna okha!). Kutsika kwa chizindikiro kumasokoneza kutaya kulemera kwakukulu.
Zotsatira za mayeso anu ziyenera kuwunikiridwa ndi dokotala wamkulu kapena endocrinologist.
Khwerero 2: Chotsani zinyalala pazakudya zanu
Pamene nkhani ndi kusanthula kuthetsedwa, mukhoza kuyamba kugwira ntchito ndi zakudya zanu. Poyamba, ndikofunikira kusiya "zakudya zowononga". Izi zonse ndi zinthu zobwezerezedwanso, komanso zomwe zili ndi ufa woyera wapamwamba ndi shuga.
Ndi zakudya ziti zomwe simuyenera kusiya mukaonda
Mbewu zachangu
Timadziti mmatumba
Ma yoghurt okoma
Mkate Woyera
Zosakaniza (chips, croutons, cookies)
Zakudya zachangu
Khwerero 3: Pangani zakudya zochepetsera thupi
Zakudya zonse, zosakonzedwa ziyenera kukhala maziko a zakudya zanu. Atha kukuthandizani kuchepetsa mafuta amthupi ndikumanga minofu. Ndipo zakudya zambiri zochokera kuzinthu zoterezi zomwe mukudziwa, zakudya zanu zidzakhala zosiyana kwambiri.
Kodi pali chithunzi chokongola
Zakudya zonse, zosakonzedwa ziyenera kukhala maziko a zakudya zanu.
Nyama, nsomba, nkhuku (ndi bwino kusankha zinthu zaulimi).
Mazira.
Zakudya Zam'madzi.
Zipatso monga buckwheat, mpunga wofiirira ndi wofiira, oatmeal wophika nthawi yayitali, quinoa.
Zobiriwira ndi masamba amitundu yonse ya utawaleza.
Mafuta abwino ndi nyama (nyama, nsomba, mazira), ndi mafuta a kokonati, mapeyala, mtedza, mbewu.
Kuphatikiza pa kapangidwe kazakudya, zopatsa mphamvu zama calorie, kuchuluka kwa mapuloteni, mafuta, chakudya komanso dongosolo lazakudya munthawi yake zimagwira ntchito yofunika kwambiri. Zakudya zopangidwa mwaukadaulo zomwe zimafuna kuonda ziyenera kukhala mu magalamu kuti zikhale zomveka bwino. Amawerengedwa payekha malinga ndi ndondomeko zina. Iyi ndi ntchito ya katswiri wa zakudya - katswiri wa zakudya. Musayese kudziwerengera nokha, chifukwa mutha kudzivulaza nokha. Mwachitsanzo, kusowa kwa mafuta a nyama m'zakudya kungayambitse kusokonezeka kwa msambo, ndipo kuwonjezereka kwa iwo kungayambitse kusowa kwa mphamvu pakuwotcha mafuta.
Khwerero 4: onjezani masewera olimbitsa thupi a cardio
Kutaya thupi ndiko kuchepetsa mafuta a thupi, ndipo cardio ndiyo njira yabwino yothetsera vutoli. Kodi Cardio Workout ndi chiyani? Uwu ndi katundu wotopetsa womwe uyenera kuchitidwa ndi kugunda kwamtima. Moyenera, cardio pa gawo loyambirira la kuwonda kuyenera kutenga mphindi 40, kapena ngakhale ola lathunthu ngati muli olemera kwambiri. Pazolimbitsa thupi zotere, ellipse, njinga yolimbitsa thupi, chopondapo (koma ndi bwino kukwera pamwamba pake), stepper, wophunzitsa makwerero kapena wophunzitsa kupalasa ndizoyenera. Anthu ambiri amasiya cardio chifukwa amayamba kutsamwitsidwa pamakina. Kuti izi zisachitike, ndikofunikira kuyang'anira kufanana kwa kupuma kwanu ndi kugunda kwa mtima.