Zamkatimu
Monga akatswiri pankhani yazakudya komanso zakudya zopatsa thanzi omwe ali ndi zaka zambiri, takonzekera malangizo a 5 amomwe mungachepetse thupi kuti muchepetse thupi moyenera, komanso motetezeka komanso mwaumoyo.
1. Simudzataya ma kilogalamu khumi pa sabata
Mukamasakatula intaneti, mutha kupeza malonjezo ofananawo. "Kutaya 5 kg pa sabata, mopanda mphamvu!" -ndipo ndani sangafune? 😉 Komabe, mlingo wovomerezeka komanso wathanzi wochepetsera thupi ndi 0,5 mpaka 1 kilogalamu pa sabata. Timataya ma kilogalamu tikawotcha ma calories ambiri kuposa momwe timawaperekera chakudya. Ndiye tikukamba za zomwe zimatchedwa kuchepa kwa mphamvu ndipo pali njira ziwiri zopezera kuchepa koteroko:
- kudya zopatsa mphamvu zochepa m'zakudya, mwachitsanzo, kudya pang'ono kapena kusankha zakudya zopatsa mphamvu zochepa
- kuwonjezera zolimbitsa thupi, mwachitsanzo kuwotcha zopatsa mphamvu zambiri.
Kuchepetsa kuchepetsa thupi theka la kilo mu sabata, muyenera "kuswa" menyu yanu ya tsiku ndi tsiku pafupifupi 500 kcal Kapena onjezerani zolimbitsa thupi. Kuthamanga kofulumira kwa kuwonda komwe mukufuna kukakamiza, masewera olimbitsa thupi kwambiri adzasewera - masewera olimbitsa thupi ndi masewera olimbitsa thupi ndizofunikira kwambiri kotero kuti popanda iwo zidzakhala zovuta kuchepetsa zakudya za tsiku ndi tsiku za zakudya ndi ma calories 500, pokhalabe ndi moyo wathanzi. zakudya zopatsa thanzi. Koma zambiri za izo mu gawo lotsatira la nkhaniyi.
| nsonga yathu |
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| Ngati mukumva kuti mukufunikira kutaya makilogalamu angapo musanakwatirane, yesetsani kuganizira pasadakhale. Mutha kuganiza kuti kuwonda kwabwino ndi 0,5 mpaka 1 kg pa sabata. Onetsetsani kuti zakudya zanu ndi zathanzi komanso zolimbitsa thupi - musaike thanzi lanu pachiwopsezo, chifukwa zotsatira zachangu zimatha kubisa zovuta zanthawi yayitali. |
2. Chakudya chozizwitsa, kapena njira yobweretsera tsoka
Mfundoyi ikugwirizana mwachindunji ndi yapitayi - zopanga zosiyanasiyana zingawoneke ngati zokopa, monga zakudya za 1000 kcal, zakudya za Dukan, zakudya za Sirt ... ”. Ndipo lingaliro labwino kwambiri padziko lonse lapansi lingawonekere kwa ife monodietes, mwachitsanzo, mindandanda yazakudya yochokera pa chophatikizira chimodzi. Chifukwa chiyani?
- Amalonjeza zotsatira zozizwitsa, mwachitsanzo otchulidwa 10 makilogalamu pa sabata.
- Safuna ndalama zambiri chifukwa cha kapangidwe kake kosavuta.
- Ndiosavuta kugwiritsa ntchito chifukwa zimachokera ku chimodzi kapena gulu lazinthu, monga kabichi kapena zakudya za manyumwa.
- Iwo samadziwitsa za zotsatirapo, kupereka chithunzithunzi chogwira ntchito 100%.
- Nthawi zambiri amapereka chilolezo kuti adye ndalama zopanda malire za imodzi mwazinthuzo, kuti tisakhale ndi njala, kutaya thupi mosavuta komanso mosangalatsa.
Tsoka ilo, ndikungosewera pamalingaliro athu ndi zilakolako zathu, njira zotsatsira malonda, komanso kugwiritsa ntchito gawo limodzi kapena zakudya zopatula nthawi yayitali kumakhala ndi zotsatira zoyipa. Kuchokera pakusowa kwa michere (kuwonongeka kwa thanzi, kuchepa kwa chitetezo chamthupi, kugona tulo), kudzera muzakudya zotsika kwambiri zama calorie (kuchepetsa kagayidwe kachakudya), mpaka kuchepa kwa thupi mwachangu komanso kusowa kwa maphunziro opatsa thanzi (yo-yo athari. ).
Ndipo ngati simukhumudwitsidwa ndi mfundo izi, kumbukirani kuti kuyesa kozizwitsa koteroko kungakhudzenso maonekedwe anu, mwachitsanzo, khungu, misomali ndi tsitsi - pazochitika zaukwati womwe ukubwera, ndithudi simukufuna kutenga chiopsezo chotere.
| nsonga yathu |
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| Muzakudya zopatsa thanzi, zopatsa thanzi komanso, koposa zonse, zogwira mtima, padzakhala malo azinthu zochokera m'magulu onse: masamba ndi zipatso, chimanga, mkaka, nyama, nsomba ndi mtedza. Osatenga njira zazifupi, musasiye menyu yabwino |
3. Zakudya zopatsa thanzi komanso zopatsa thanzi sizongokhudza kuonda
Titsindikanso: Zimene timadya zimakhudza pafupifupi mbali zonse za moyo wathu - takonzekeranso mndandanda wazinthu zabwino zamagulu athanzi komanso oyenera:
- kukhala ndi moyo wabwino, kusinthasintha kwamalingaliro ndi kukwiya pang'ono,
- kusintha kwa maonekedwe a khungu, tsitsi ndi misomali,
- ukhondo wabwino wamoyo, kugona bwino,
- kuchedwetsa zotsatira za ukalamba,
- kuthandizira chitetezo cha mthupi komanso kuchepetsa chiopsezo cha matenda osiyanasiyana,
- kuthandizira ma circulatory and nervous system,
- Mphamvu zambiri ndi mafuta kuti azigwira ntchito,
- kukana kwambiri kupsinjika.
Ndipo apa tidathabe kusinthanitsa ndi kusinthanitsa. Poyang'anizana ndi ukwati womwe ukubwera, makamaka kuchepetsa nkhawa, kuwongolera bwino, kulimbikitsa mphamvu ndi kukopa maonekedwe athu kungawoneke kukhala kosangalatsa.
| nsonga yathu |
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| Osatengera zakudya ngati muyeso kwakanthawi kochepa ku cholinga cha chiwerengero cha maloto anu. Choyamba, ndi chisamaliro chokwanira kwa inu nokha, pa thanzi lanu ndi khalidwe la moyo, ndipo kusintha kwa zakudya kudzakhala ndi inu kwamuyaya. |
4. Ndipo kuonda sikungokhala zakudya zopatsa thanzi komanso zopatsa thanzi 😉
Munthu sakhala ndi chakudya chokha. Kuti zonsezi zikhale ndi manja ndi miyendo, mudzafunikanso madzi okwanira komanso kuchita masewera olimbitsa thupi nthawi zonse. Oposa theka la thupi lathu tichipeza madzi, alipo mu zonse zimakhala ndi ziwalo ndipo amachita zingapo zofunika ntchito, kuphatikizapo: zoyendera zinthu m`thupi, nawo chimbudzi cha chakudya, kukhalabe nthawi zonse kutentha thupi.
Kuperewera kwa madzi, mwachitsanzo, hydration yochepa kwambiri, ikhoza kukhala ndi zotsatira zoipa pa thupi ndi maganizo athu, choncho tiyenera kusamalira kasamalidwe koyenera ndi kuonjezera nthawi zonse. Malinga ndi zakudya za anthu aku Poland, kumwa madzi okwanira tsiku lililonse kumayikidwa pa malita a 2 kwa amayi ndi malita 2,5 kwa amuna azaka zopitilira 19. Komabe, mtengo uwu ukhoza kusintha bwino chifukwa cha zinthu monga kuwonjezeka kwa thupi, kulimbitsa thupi, kulemera kwa thupi ndi zaka, komanso ngakhale chinyezi cha mpweya ndi kutentha, kapena ngakhale madera enieni a thupi (pakati, kuyamwitsa, kutentha thupi).
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| Madzi sangamwe paphiri lomwe limatchedwa phiri, mwachitsanzo, kuwonjezera kuchuluka kwa maola XNUMX nthawi imodzi. Imwani madzi pang'ono, ngati n'kotheka tsiku lonse. Onetsetsani kuti kapu yamadzi kapena botolo imatsagana nanu nthawi iliyonse komanso kulikonse - kunyumba, muofesi, paulendo wopita mumzinda. |
Komabe, posiya masewera, kapena makamaka, kuchita masewera olimbitsa thupi, timachepetsa kwambiri chipinda chowongolera malinga ndi zolinga zathu zochepetsera ma kilogalamu. Pamenepa, mtolo wonse wogwirira ntchito za kuchepa kwa mphamvu zomwe tatchulazi zimakhazikika pazakudya. Zomwe mungathe kuziwotcha panthawi yantchito muyenera kubwezera ndi zomwe zili m'mbale. Koma musade nkhawa, sikuti mugule chiphaso cha masewera olimbitsa thupi ndikupita kumeneko kawiri patsiku.
Zolimbitsa thupi zimaphatikizaponso kuyenda, kupalasa njinga ndi rollerblading kapena… kuvina! Ndipo ngakhale kuchita masewera olimbitsa thupi sikunakhale nanu tsiku lililonse m'mbuyomu, mutha kuyamba kuyigwiritsa ntchito panjira yanu, pang'onopang'ono. Nyengo ndi yabwino, m'malo mwa gawo la mndandanda womwe mumakonda wa Netflix, yendani mwachangu ndi okondedwa anu kapena mnzanu. M’malo mopita kumsika kukagula zinthu, yenda wapansi kupita kumsika wapafupi. Sankhani masitepe m'malo mokwera chikepe. Pakapita nthawi, mudzayamba kumva phindu la ntchito yaying'ono, mkhalidwe wanu ndi thanzi lanu zidzayenda bwino, ndiyeno mudzafuna zambiri.
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| Ngati zochita zanu zolimbitsa thupi zinali zochepa musanayambe kusintha zizolowezi zanu, musadziponyere m'madzi akuya nthawi yomweyo. Kuchita zolimbitsa thupi kwambiri kumatha kutha osati ndi kutsika kwachilimbikitso, komanso kuvulala. Yang'anani ntchito yomwe ingakusangalatseni ndikukhala gawo lachilengedwe la tsiku lanu. |
5. Osachita misala pazakudya
Ndipo apa ife tifika pa mfundo, chifukwa mapeto mutu funso anali: Kodi kuonda pamaso pa ukwati? Choyamba, yankhani funsolo mumadzipangira nokha ndipo mukufunikiradi. Osayesa kukwaniritsa zomwe wina akuyembekezera, osagonja kukakamizidwa ndi chilengedwe. Ndipo ngakhale ndizosavuta kuzinena, kumbukirani: ili ndi tsiku lanu, ndinu ofunikira kwambiri ndipo muyenera kukhala omasuka, palibe wina aliyense.
Chachiwiri, zakudya si sprint, ndi marathonndipo madyedwe anu adzakhala ndi inu moyo wanu wonse. Ngati mungathe, yesetsani kukonzekera kuchepetsa makilogalamu pasadakhale, ndipo ngati "zachedwa kwambiri", tsatirani njira yochepetsera thupi yotetezeka komanso yathanzi. Poyesera kusala kudya ndi zakudya zozizwitsa, mukhoza kudzivulaza m'njira zambiri kotero kuti sikuli koyenera kutenga chiopsezo ichi pamaso pa mwambo womwe ukubwera.
Hydration ndi masewera olimbitsa thupiAyenera kukhala othandizira mwachilengedwe ku "mbale yathanzi" yotchuka. Sadzangothandizira kulemera kwanu, komanso kupindula ndi thanzi lanu lakuthupi ndi lamaganizo. Yesani kukhazikitsa zizolowezi zatsopano pang'onopang'ono, mwadongosolo komanso mosasintha - yambani kuyenda pafupipafupi ndikuwerengera magalasi amadzi. Pakapita nthawi, mudzamva kuti kukhala ndi moyo wathanzi kumapindulitsa, komanso kumakhala chizolowezi.
| nsonga yathu |
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| Kumbukirani kuti mukudzichitira nokha komanso thanzi lanu. Chifukwa cha izi, mudzapeza chilimbikitso chochulukirapo ndipo kudzakhala kosavuta kuti mupirire ngakhale panthawi zovuta kwambiri. Mudzawona zina mwazabwino za moyo watsopano, wathanzi m'masiku ochepa oyamba, ndipo zina zidzakhudza moyo wanu kwanthawi yayitali, thanzi lanu komanso malingaliro anu. |
Kukonzekera ukwati
Ndipo popeza mnzanga ali wathanzi, ndikumva bwino, chiwerengero changa cha maloto ndi abwino, ndi mutu woyera, mukhoza kuyang'ana zokonzekera zina. Chimodzi mwa izo ndikupeza holo yoyenera yaukwati. Ndiye ndi bwino kugwiritsa ntchito thandizo la akatswiri ndi injini zosaka ndi zopereka za malo aukwati - timalimbikitsa webusaitiyi https://www.saleweselne.com/, yomwe tagwiritsa ntchito kale mu ofesi ya mkonzi.
Sankhani malo aukwati, chiwerengero cha alendo oitanidwa ndi mabedi, komanso mtengo wamtengo wapatali - onani malo omwe adzawonetsedwe kwa inu komanso ngati ali ndi ntchito za tsiku lomwe mukufuna. Pogwiritsa ntchito ntchitoyi, mukhoza tumizani funso lomwe lidzapite mwachindunji kwa munthu wolumikizana naye pamalopo. Chipinda chilichonse chili ndi malo owonetsera zithunzi ndi kufotokozera mwatsatanetsatane pamodzi ndi mndandanda wa mautumiki ndi zokopa.