Momwe mungachepetsere tchuthi

Amayi ambiri amawopa kunenepa ali patchuthi. Kumbali imodzi, mukufuna kuti mupumule, kuiwala zoletsa zakudya, ndipo kumbali ina, chiyembekezo cha kuswa ulamuliro ndi kutaya mphamvu kumayambitsa mantha enieni. Ntchito, zakudya zoyenera, kuchita masewera olimbitsa thupi nthawi zonse komanso kugona kumapanga mtundu wina wa moyo womwe simukufuna kusokoneza, makamaka ngati umapereka zotsatira zowonekera pagalasi. Simukuyenera kuyang'ana masewera olimbitsa thupi omwe ali pafupi kapena kuchita masewera olimbitsa thupi. Tchuthi chingagwiritsidwe ntchito mosiyana kuti muwonjezere zotsatira.

 

Kuchepetsa kupsinjika, kutupa, kupanga cortisol

Kupanikizika kwakukulu kumawonjezera kupanga kwa hormone cortisol. Pomangiriza ku hormone ya aldosterone, imasokoneza mchere wa madzi, womwe umayambitsa kutupa. Choncho, kupuma kwa tsiku ndi tsiku ndikofunikira kwa munthu aliyense. Katswiri wodziwika bwino wa kadyedwe Lyle MacDonald m'nkhani zake adalankhula za makasitomala ake omwe adakwanitsa kunenepa, komanso kuonda patchuthi (calorizer). Izi ndichifukwa choti adasokonezedwa ndi zovuta, adapuma pamaphunziro, adasiya kuyang'ana kwambiri pazakudya - milingo yawo ya cortisol idatsika ndikutupa. Mukhozanso kuchita izi popuma pazakudya zanu panthawi yatchuthi.

Kupuma sikutanthauza kuti tsopano mutha kuyang'ana Kodi zakudya zopanda pake zimatha kulowa m'mimba mpaka liti. Kupuma kumafuna kusamala komanso kudya moyenera. Ngati mumadya mukakhala ndi njala, osati kwa kampani kapena chifukwa chotopa, phunzirani kumva zizindikiro za kukhuta ndikuyamba kusankha zakudya zomwe zimakhala ndi thanzi labwino, kulemera sikungawopsezedwe.

Kukonzekera Ulendo: Chakudya ndi Kulimbitsa Thupi

Zovuta pakuwongolera zakudya kwa anthu ambiri zimayamba kale paulendo. Kukonzekera bwino kutchuthi kumathetsa mavuto ena ndipo kumathandiza kupeŵa ziyeso.

Yendani panjira:

 
  1. Zakudya zovuta zamafuta - zokonzeka kudya komanso zosawonongeka, monga mipiringidzo ya muesli, masikono a mkate, granola zopangira tokha.
  2. Mafuta ndi mtedza, zomwe zimayikidwa bwino m'matumba ogawanika pasadakhale kuti musadye mopitirira muyeso.
  3. Mapuloteni kapena Mapuloteni - Gwero labwino la mapuloteni osawonongeka paulendo wautali.
  4. Chakudya chamasana choyenera mu chidebe cha pulasitiki - Ngati muli paulendo wautali, tengani chakudya cham'mawa. Mwachitsanzo, ponyamuka mukadya chakudya cham'mawa, konzani chakudya chamasana cham'mawa chophatikiza nyama ndi ndiwo zamasamba.
  5. Zipatso ndi ndiwo zamasamba - zabwino zokhwasula-khwasula popita.

Gwirani malupu a TRX kapena gulu la rabala ngati mukufuna kuchita masewera olimbitsa thupi. Kuti musatenge mamba ndi supuni yoyezera kuti mupumule, pozindikira kuchuluka kwa gawo, kutsogoleredwa ndi kukula kwa dzanja lanu. Kuphatikizika kwa mapuloteni ndi kanjedza wopanda zala, chakudya chamafuta ochepa, masamba ndi nkhonya, ndipo mafuta amafanana ndi chala chachikulu. Kudya pa chakudya chilichonse gawo lofanana la chikhatho cha dzanja lanu la zomanga thupi, lofanana ndi nkhonya gawo la ndiwo zamasamba ndi pang'ono ochepa chakudya zovuta chakudya, kudzakhala kosavuta kulamulira njala ndi kupeza kuthedwa nzeru ndi maswiti.

Zochitika za tchuthi chathanzi

Kuti tchuthi lanu likhale lopanda nkhawa, ndikofunikira kusankha nyumba yoyenera. Mukasungitsa zipinda, funsani woyang'anira za mbali zotsatirazi pakukhala kwanu:

 
  1. Chakudya - kangati chakudya chimaperekedwa, zomwe nthawi zambiri zimakonzedwa komanso ngati menyu atha kuyitanitsa. Mfundo yotsirizayi ndiyofunika makamaka kwa anthu omwe ali ndi matenda a shuga kapena omwe ali ndi vuto la zakudya.
  2. Zida zapakhomo m'chipindamo - firiji, ketulo yamagetsi ndi microwave ndizofunikira ngati mukufuna kuphika.
  3. Malo ogulitsa zakudya - Muyenera kugula zakudya zathanzi.
  4. Kupumula kochitachita - mwayi wochuluka wopumula, umakhala bwino.

Ngati mukuchita masewera olimbitsa thupi, fufuzani ngati nyumba yogonamo ili ndi masewera olimbitsa thupi. Ngati sichoncho, mutha kugwira ntchito ndi kulemera kwa thupi lanu.

Malangizo opewa kulemera patchuthi

Nawa malangizo okuthandizani kupewa kunenepa mukakhala patchuthi:

 
  1. Khalani otakataka - yendani, sambirani, fufuzani malo, yendani maulendo, sewera masewera akunja.
  2. Zolimbitsa Thupi - Mukakhala patchuthi, mutha kuphunzitsa ndi kulemera kwa thupi lanu, kuthamanga m'mawa, ndikusambira m'madzi komwe mumasambira mwachangu kwa masekondi 30 ndikupumula mwachangu kwa masekondi 60. Chitani 5-10 intervals mu gawo limodzi.
  3. Idyani moyenera komanso mosamala - palibe cholakwika ndi kutumikira mchere, koma gawo lachitatu la tsikulo lidzakhala lopambana. Dziikireni malire a chakudya kuti musagonje ndi mayesero a chakudya.
  4. Kumbukirani, zosakaniza zazikulu za mbale yanu ndi mapuloteni ndi ndiwo zamasamba. Amathandiza kusunga kukhuta kwa nthawi yayitali.
  5. Osadya mkate, osagwiritsa ntchito batala, komanso osadya zakumwa zopatsa mphamvu zambiri - awa ndi ma calories owonjezera omwe sali abwino kwa thupi lanu.
  6. Sungani zipatso ndi ndiwo zamasamba m'chipinda chanu kuti mukhale ndi chakudya chokwanira ngati muli ndi njala.
  7. Imwani madzi - madzi amapereka mphamvu ndikuthandizira kuchepetsa chilakolako.

Tchuthi ndi mwayi wodziyesa momwe mumadzidalira ndikumvetsetsa thupi lanu, zakudya zabwino zomwe mwakhala nazo, komanso ngati mudzatha kusunga zotsatira zake m'tsogolomu popanda zakudya zolimbitsa thupi komanso masewera olimbitsa thupi (calorizator). Koposa zonse, yesani kuchotsa malingaliro anu pamavuto ndikuwongolera kwambiri kuti muchepetse kupsinjika kwanu ndi kuchuluka kwa cortisol. Tchuthi chatha, mubwerera kwanu ndikuthamangira muulamuliro ndi mphamvu zatsopano.

Siyani Mumakonda