Zamkatimu
Momwe mungachepetse thupi m'chaka. Ndemanga zamakanema
Pulogalamu iliyonse yolemetsa iyenera kukhala ndi zakudya zoyenera, kuchita masewera olimbitsa thupi komanso njira zina zowonjezera. Miyezo yonseyi ikufuna kuwonetsetsa kuti kugwiritsa ntchito mphamvu zama calorie kupitilira zomwe amadya, chifukwa chake kuwonda kumachitika.
Pulogalamu yochepetsera thupi kwa chaka chimodzi
Momwe mungapangire pulogalamu yochepetsera thupi kwa chaka
Zakudya zonse zotsika zopatsa mphamvu zama calorie mu nthawi yochepa zimatha kupereka zotsatira mwachangu. Komabe, pambuyo pawo, kulemera kumabwereranso ndipo kumatha kuwonjezeka. Choncho, muyenera kumvetsetsa ndi kuvomereza mfundo yakuti kuti mukhale ndi thupi lochepa komanso lokongola, muyenera kusintha moyo wanu, osati kwa nthawi yochepa, koma kwamuyaya. Mfundo yofunika kwambiri ya pulogalamu yochepetsera kulemera kwa nthawi yayitali iyenera kukhala maganizo a maganizo.
Malinga ndi malingaliro a World Health Organisation, popanda tsankho pa thanzi, muyenera kuonda pamwezi: akazi osaposa 2 kg, amuna osapitilira 4 kg olemera kwambiri.
Kuti muchepetse thupi popanda kuvulaza thanzi lanu, muyenera kusintha zizolowezi zanu pang'onopang'ono, chaka chonse.
Pulogalamu yochepetsera thupi kwa nthawi yayitali iyenera kuphatikizapo:
- kupanga zakudya zabwino kwambiri
- kuchuluka kwa masewera olimbitsa thupi
- kukana zizolowezi zoipa
- kuchita njira zomwe zimapangitsa kuti khungu likhale labwino
Ife kulemba mulingo woyenera kwambiri zakudya kuwonda
Choyamba, dziwani kulemera komwe mukufuna kugula. Podziwa chiwerengero ichi, mukhoza kuwerengera mphamvu zofunika thupi. Kuti muchite izi, muyenera kuchulukitsa kuchuluka kwa kulemera komwe mukufuna ndi 30. Nambala yotsatila ndiyo kudya kwa calorie tsiku ndi tsiku. Kenako, muyenera kuwerengera kuchuluka kwa tsiku ndi tsiku kwa mapuloteni, chakudya ndi mafuta.
Kudya kwa tsiku ndi tsiku kwa mapuloteni kuyenera kukhala 0,8-1,3 g pa 1 kg ya kulemera kwa thupi, theka la iwo ndi mapuloteni a nyama.
Mlingo watsiku ndi tsiku wamafuta sayenera kupitilira kuchuluka komwe amawerengedwa pamaziko a 1 g pa 1 kg ya kulemera kwa thupi, 30% yamafuta anyama.
Kuti mudziwe kuchuluka kwazakudya za tsiku ndi tsiku zama carbohydrate, muyenera kudziwa kuti zakudya zomwe zimakhala ndi zochulukirapo zimagawidwa m'magulu atatu:
- index yotsika ya glycemic (GI) (mphesa, zoumba, zipatso zouma, mavwende, nthochi, uchi, beets, kaloti, mbatata, mpunga woyera, muesli, chimanga, mabisiketi owuma)
- sing'anga GI (malalanje, chinanazi, nandolo wobiriwira, semolina, oatmeal, mapira, bulauni mpunga, buckwheat, pasitala, oatmeal makeke)
- index yotsika ya glycemic (maapulo, mphesa, yamatcheri, mapichesi, apricots, plums, nyemba, kabichi, nyemba, nandolo)
Kuchepetsa thupi kuyenera kuphatikizira muzakudya zatsiku ndi tsiku zakudya zambiri zokhala ndi index yotsika komanso yapakatikati ya glycemic kuti ma carbohydrate omwe ali nawo asapitirire 2 g pa 1 kg ya kulemera kwa thupi. Mukaphatikiza zakudya zokhala ndi GI yayikulu muzakudya, musapitirire kuchuluka kwa 1 gramu yamafuta pa kilogalamu imodzi ya kulemera kwa thupi.
Muyenera kudya m'magawo ang'onoang'ono 4-5 pa tsiku, ndikupuma kwa maola 2-3
Zakudya zopatsa thanzi tsiku lililonse zimapangidwa pogwiritsa ntchito matebulo apadera azakudya komanso ma calorie awo. Mutha kugwiritsa ntchito pulogalamu yapadera yowerengera.
Zochita zolimbitsa thupi komanso chithandizo chapadera chochepetsera thupi
Kuti muchepetse thupi, onetsetsani kuti mumaphatikizapo masewera olimbitsa thupi tsiku ndi tsiku. Kuwonjezeka kwa ntchito kudzafulumizitsa kuwonda komanso kusunga khungu. Mutha kuyamba ndi kukwera mapiri. Ola limodzi loyenda pamtunda wapakati lidzakuthandizani kuchotsa ma calories 300, kusambira - kuchokera 200 mpaka 400 kcal pa ola, madzi aerobics - kuchokera 400 mpaka 800 calories.
Pofuna kupewa kuti khungu lisagwedezeke pakuchepetsa thupi, njira zapadera zimalimbikitsidwa:
- wraps
- kutikita minofu
- osamba
- masks
Zonona za thupi ziyenera kugwiritsidwa ntchito tsiku lililonse. Ndi bwino kusamba ndi mafuta kapena mchere wa m'nyanja kamodzi pa sabata, kudzipaka minofu, kuchita ndondomeko yokulunga kapena kugwiritsa ntchito chigoba kuti khungu likhale lolimba.
Werengani za khofi kuti muchepetse thupi.