Zamkatimu
Chifukwa chake, lero tikambirana za momwe tingadyere tisanaphunzitsidwe ndi pambuyo pake kuti muchepetse thupi komanso kuti tikhale ndi minofu.
Mangani minofu kapena muchepetse kunenepa
Ngati cholinga chanu ndikumanga minofu, ndiye kuti kuchita masewera olimbitsa thupi komanso kudya zakudya zoyenera ndizofunikira. Zochita zolimbitsa thupi pankhaniyi ziyenera kukhala 4-5 pa sabata, zolemetsa zazikulu ndi njira zochepa. Makamaka ayenera kulipidwa ndendende kuti kugwira ntchito ndi kulemera kuyenera kutengera malire, mwachitsanzo, njira yomaliza iyenera kukhala yotsiriza, osati kuti muthe kukweza ma dumbbells nthawi zina 20, mwachitsanzo. Zochita za Cardio ziyeneranso kukhala, koma zowonjezerapo kutentha ndi kuziziritsa, mwachitsanzo, osati zolimba monga omwe akufuna kuonda.
Ngati cholinga chanu ndikuchepetsa thupi, ndiye kuti muyenera kugwira ntchito ndi zolemera zazing'ono, magulu atatu a mayankho a 3-10 (atsikana) pamayendedwe abwino osapumira pang'ono pakati pa seti.
Zakudya zabwino musanaphunzitsidwe komanso mukamaliza
15-20 mphindi musanaphunzitsidwe, mutha kukhala ndi chotupitsa ndi yogurt (yachilengedwe) kapena mapuloteni kugwedeza ndi zipatso, pambuyo pake mutha kuphunzitsa kwa mphindi 30-60 mwamphamvu, kapena maola 1-1,2, koma kale kulimba, komwe kumaphatikizapo kutambasula, cardio ndi kuphunzitsa mphamvu.
Tiyenera kukumbukira kuti atangotha maphunziro, pakatha mphindi 20-30, pazikhala zakudya zambiri zomanga thupi ndi zamahydrohydrate. Pakadali pano, zenera la kagayidwe kachakudya limatseguka mthupi, pomwe thupi limadya zakudya zomanga thupi komanso zopatsa mphamvu kuti minyewa ibwezeretse. Chifukwa cha izi, kukula kwa minofu kumachitika, apo ayi, minofu iwonongeka.
Zakudya zabwino kwambiri mukamaliza kulimbitsa thupi ndizopukusa mapuloteni ndi kanyumba kanyumba, chifukwa amadziwika kuti ndi mapuloteni othamanga kwambiri, mosiyana ndi nyama. Thupi limawononga nthawi yayitali komanso mphamvu pakudya nyama, ndipo mutaphunzira muyenera kupeza nthawi yomweyo mapuloteni ndi chakudya chosavuta. Thupi limafunikira mapuloteni ambiri ndi chakudya panthawiyi, koma chimagaya zonse, chifukwa chifukwa chazovuta, adzawongolera mwachangu ndipo palibe chomwe chidzaikidwe mafuta, zonse zipita kukonzanso minofu. Musamadye mafuta kapena kumwa zakumwa zoledzeretsa (tiyi, khofi…) mukatha kuchita masewera olimbitsa thupi, chifukwa tiyi kapena khofi imalepheretsa glycogen ndipo imasokoneza minofu.
Chokhacho chomwe mungakumbukire ndikuti zakudya zolimbitsa thupi pambuyo pa kulimbitsa thupi zimapangidwira maphunziro okhaokha olimba minofu, chifukwa ambiri amachita kupirira, kuwotcha mafuta, ndi zina zambiri.
Anthu ambiri amakonda kuchita masewera olimbitsa thupi madzulo chifukwa cha ntchito. Chifukwa chake, funso: momwe mungadye mukamaliza maphunziro, pamenepa, ndilofunikanso kwambiri. Maupangiri ambiri azakudya amati muyenera kudya pang'ono kumapeto kwa tsiku. Chepetsani chakudya kuti muchepetse mafuta m'thupi. Komabe, ngati muphunzitsa, ndiye kuti mfundo izi sizigwira ntchito. Chifukwa chake muyenera kubwezeretsanso nkhokwe zamagetsi m'minyewa mukatha maphunziro, mukufunikirabe michere kuti mupulumuke.
Mutatha kudya, muyenera kuchita kena kake ndikugona pakapita kanthawi. Mwanjira imeneyi simudzakhala ndi mafuta ochulukirapo, chifukwa njira zamagetsi zimafulumizitsidwa mukamaliza maphunziro, ndipo mapuloteni ndi chakudya amagwiritsidwanso ntchito kubzala nkhokwe.
Ngati mukufuna kuchepetsa thupi
Ndikoyenera kudziwa nthawi yomweyo kuti ndizosatheka kuphunzitsa pamimba yopanda kanthu mulimonsemo. Mimba imawerengedwa kuti ili ndi njala ngati sinadye kwa maola 8. Mwachitsanzo, mutangodzuka, simungayese kuchita popanda chotupitsa, muyenera kukhala ndi chotupitsa kapena kumwa madzi osavuta. Chifukwa chake, mumayambitsa njira yamafuta yamafuta.
Kuchepetsa thupi, mutaphunzitsidwa, simungadye ola limodzi, koma ingomwa madzi. Pambuyo ola limodzi, idyani chakudya chamagulu ndi chakudya. Nthawi yomweyo, chakudya chimayenera kukhala chopatsa thanzi, osati chokoleti, koma mpunga wabulauni, buckwheat, pasitala wolimba, chimanga, mkate, ndiwo zamasamba, ndi zina zotero Mapuloteni - nsomba, nkhuku, azungu azungu, ndi zina zambiri.
Osangodya zakudya zamafuta mutaphunzitsidwa. Komanso pewani kumwa zakumwa za khofi.