Zamkatimu
Zoletsa zaumoyo, zomwe sizingatheke kuphunzitsa mwachangu, zimakakamiza ambiri kusiya. Komabe, mu ulamuliro wa kuwonda, masewera satenga malo achiwiri kapena achitatu. Izi zili choncho chifukwa zakudya zopatsa thanzi zokhala ndi kuchepa kwa calorie zimatipangitsa kukhala ochepa thupi, ndipo masewera amatipangitsa kukhala othamanga. Ndikofunikira kuyang'anizana ndi chowonadi ndikumvetsetsa kuti popanda kuphunzitsa chithunzi chanu sichidzapeza mpumulo wa minofu, koma kusowa kwa masewera sikungakhudze njira yochepetsera thupi.
Kutaya thupi kumadalira zinthu zisanu: zakudya zochepetsera thupi, kuchepetsa nkhawa, kusachita masewera olimbitsa thupi, kugona mokwanira, ndikuchita masewera olimbitsa thupi. Tiyeni tiwone momwe zimagwirira ntchito.
Zakudya zochepetsera thupi popanda masewera
Powerengera ma calorie atsiku ndi tsiku kuti muchepetse thupi, ndikofunikira kuwonetsa zomwe mukuchita popanda kukokomeza. Popanda kuchita masewera olimbitsa thupi, sankhani mtengo woyenera. Osadalira kuwerengera kumeneku, chifukwa anthu ambiri amawona molakwika zochita zawo zolimbitsa thupi. Chiwerengero chotsatira chidzakhala chiyambi chanu, chomwe chiyenera kusinthidwa pamene mukuyandikira zotsatira.
Ambiri omwe amataya thupi amathamangira monyanyira - amachepetsa kudya kwa calorie mpaka 1200 patsiku, koma kulemera kwake kumangokhala. Izi zimachitika pazifukwa ziwiri:
- Mwafulumizitsa kusintha kwa mahomoni kuti mukhale ndi zakudya, thupi lanu limakhalabe ndi mafuta opsinjika maganizo, limasunga madzi, komanso limachepetsanso kuchuluka kwa masewera olimbitsa thupi ndi chidziwitso, zomwe zimachepetsa kutaya kwa zopatsa mphamvu.
- Nthawi yanjala yoyendetsedwa ndi ma calories 1200 imasinthana ndi nthawi yakudya mosadziwa, chifukwa chake palibe kuchepa kwa calorie.
Kuti mupewe izi, musachepetse zopatsa mphamvu kwambiri. Zinapezeka molingana ndi mawerengedwe a 1900 kcal, zomwe zikutanthauza kudya 1900 kcal, ndipo kumapeto kwa sabata dziyeseni nokha (calorizer). Ngati kulemera sikuchoka, kuchepetsa zopatsa mphamvu ndi 10%.
Kumbukirani kuti si kuchuluka kwa zopatsa mphamvu zomwe zimadyedwa ndizofunikira pakuwonda, komanso kuchuluka koyenera kwa BJU ndi kusankha zakudya zoyenera pazakudya. Kuwongolera zakudya komanso zakudya zosinthidwa pang'ono kukulolani kuti mukhalebe m'malire a mapuloteni, mafuta ndi chakudya. Gwirizanani, oatmeal ndiyosavuta kulowa muzakudya kuposa bun.
Kuwongolera kupsinjika pamene mukuonda
Zakudya zimadetsa nkhawa, chifukwa chake kuchepetsa kudya kwama calorie kuyenera kukhala pang'onopang'ono. Komabe, kuonda sizovuta zokha pamoyo wa anthu amakono. Mu mkhalidwe wamanjenje wamanjenje, thupi limapanga cortisol yambiri, yomwe imakhudza osati kuwonda kokha kupyolera mu kusunga madzi, komanso kudzikundikira kwake - kugawa mafuta m'mimba.
Phunzirani kupumula, mpumulo wochulukirapo, musakhazikitse malamulo okhwima a zakudya, khalani pafupipafupi mumpweya watsopano ndipo njira yochepetsera thupi idzakhala yogwira ntchito.
Ntchito yopanda maphunziro
Ngati tiyerekezera mtengo wa zopatsa mphamvu zophunzitsira ndi ntchito za tsiku ndi tsiku, ndiye kuti "masewera amasewera" adzakhala opanda pake. Pochita masewera olimbitsa thupi, munthu wamba amawononga pafupifupi 400 kcal, pomwe kuyenda kunja kwa masewera olimbitsa thupi kumatha kutenga 1000 kcal kapena kupitilira apo.
Ngati palibe masewera m'moyo wanu, khalani ndi chizolowezi choyenda masitepe osachepera 10 tsiku lililonse, ndipo makamaka 15-20 zikwi. Pangani ntchito yanu pang'onopang'ono, mumakumbukira za nkhawa. Ngati simungathe kuyenda maulendo ataliatali, yang'anani njira zowonjezerera ndalama zanu zama calorie, ndikufupikitsa kuyenda kwanu.
Kugona bwino kwa kuwonda
Kusowa tulo kumawonjezera kuchuluka kwa cortisol ndikuchepetsa chidwi cha insulin. Izi zikutanthauza kutopa, kutupa, njala yosalekeza, maganizo oipa. Zomwe mukufunikira ndikugona maola 7-9. Anthu ambiri amati sangakwanitse kugula zinthu zamtundu wotere (calorizator). Koma amadzilola kunyamula ma kilogalamu makumi olemera kwambiri. Kugona mokwanira komanso kwanthawi yayitali ndikofunikira kwambiri pakuchepetsa thupi. Nthawi zonse mutha kukambirana ndi achibale anu pogawanso ntchito zapakhomo.
Ngati mukuvutika kugona, tiyi woziziritsa wamankhwala, chipinda chamdima, ndi zotsekera m'makutu zingakuthandizeni. Ndipo ngati simutha kugona mokwanira usiku, mukhoza kupeza nthawi yogona masana kapena kugona mwamsanga madzulo.
Zolimbitsa thupi kwa omwe saloledwa kusewera masewera
Palibe contraindications mtheradi zonse zolimbitsa thupi. Ngati dokotala akuletsani kuchita masewera olimbitsa thupi kwakanthawi, konzekerani kuti mudzathe kusewera masewerawa m'tsogolomu. Zovuta za masewera olimbitsa thupi kuchokera ku masewera olimbitsa thupi zidzathandiza.
Zochita zolimbitsa thupi zosavuta zolimbitsa thupi zimathandizira kukhazikika kwa msana ndi mafupa, kufulumizitsa kuchira, kukonzekera minofu ndi mafupa kuti aziphunzitsidwa m'tsogolomu, kuchepetsa ululu wobwera chifukwa cha hypertonicity ya minofu ndikuwonjezera ndalama zonse zama calorie.
Onetsetsani kuti mufunsane ndi dokotala wanu za mankhwala ochita masewera olimbitsa thupi. Adzakuuzani kuchuluka koyenera kwa makalasi anu ndikuwongolerani molingana ndi zoletsa.
Kupanda masewera si vuto la kuwonda. Kusokonezeka kwa kadyedwe, kusowa tulo tokwanira, kusachita masewera olimbitsa thupi komanso nkhawa nthawi zonse zimatha kusokoneza kuwonda. Timanenepa osati chifukwa cholephera kuchita masewera olimbitsa thupi, koma chifukwa cha kusayenda bwino komanso kusadya bwino, komwe kumakhala kodzala ndi kupsinjika kwamanjenje komanso kusowa tulo.