Momwe mungachotsere mafuta

Chofunika kwambiri pamafuta

Patsamba lino, talemba mafunso ochepa okhudzana ndi mafuta, pomwe tinayesera kukambirana za mafuta ndi momwe tingachitire ndi zochuluka zake.

Kodi mafuta ndi chiyani?

Kukhalapo kwachilengedwe kwa munthu kumatheka kokha ndikudya mphamvu zokwanira. Mphamvu m'thupi la munthu imaperekedwa mwanjira ya ma carbohydrate glycogen omwe amaikidwa m'chiwindi ndi minofu komanso ngati mafuta.

Mafuta ndi kusamalitsa kwa mphamvu ya thupi, yomwe imayamba kudya potengera mphamvu zochepa. Ndiye kuti, panthawi yamagetsi athunthu, zina mwazosungidwa zimasungidwa. Mwakutero, patsiku lamvula. Nthawi yotere ikafika, ndipo thupi limayamba kulandira chakudya chake, amayamba kukonza zosungira zake. Ndikofunika kudziwa kuti mafuta ndi njira yabwino kwambiri yosungira magetsi. Ndi kilogalamu imodzi ya mafuta, mutha kukwera mpaka ma calories 8750.

Kafukufuku wasonyeza kuti anthu onenepa kwambiri amatha kukhala nthawi yayitali m'malo otentha. Kuphatikiza apo, azimayi onenepa anali amtengo wapatali mzaka zapitazi. Chifukwa ankakhulupirira kuti akhoza kudyetsa ana awo panthawi ya njala.

Mafuta a munthu, mitundu ya adipose minofu

Kuti mulankhule za mafuta ambiri komanso mafuta mwa munthu weniweni, muyenera kudziwa komwe kuli. Mwa anthu, pali mitundu iwiri ya mafuta: yoyera ndi bulauni. Pa nthawi yakukhwima, mafuta oyera amakhala ochulukirapo kuposa zomwe zili zofiirira. Chifukwa chake, tikambirana za mafuta oyera okha. Mafuta oyera, kapena "minofu ya adipose", ndimagulu amtundu wamafuta, otchedwa adipocyte. Chipangizo adipocyte ndikuti imatha kudziunjikira triglycerides, yoperekedwa ndi mafuta oyera. Pomwe maselo amafuta satha kutambalukira mpaka muyaya. Ndipo popeza thupi limapeza zakudya zambiri, zotsalirazo zimayenera kuikidwa kwinakwake. Ndiyeno, kuti athandize ma adipocytes kubwera maselo owonjezera, omwe amasandulika mafuta, mumayamba kudziunjikira mafuta ambiri.

Kodi ma cell amafuta amatha kubwerera kumaselo othandizira?

Sindingathe. Nthabwala zachilengedwe ndikuti maselo owonjezera amatha kupanga njira imodzi yokha kukhala ma cell amafuta ndipo kusintha kosinthika ndikosatheka. Izi ndi zomwe zimayambitsa kunenepa mwachangu patatha nthawi yanjala. Thupi monga likunenera - "Chenjerani, njala ikhoza kubwerezedwa. Uyenera kudya! ” Unyinji umachitika mu mtundu wothamangitsidwa, popeza maselo amamasulidwa m'masitolo ogulitsa mafuta ndikukonzekera kukonzanso kwake.

Kumene mafuta amatha msanga?

Tsopano muyenera kulankhula za kaphatikizidwe ndi kagwiritsidwe ntchito ka mafuta omwe alipo kale. Pachifukwa ichi, ma adipocyte ali ndi mitundu iwiri yolandirira.

Ngati thupi limalandira chakudya choyenera, magazi amunthu amakhuta ndi zofunikira zofunikira pamlingo wololedwa, kenako ntchitoyo imalowa mu alpha-receptor, yomwe imayambitsa mafuta. Izi zimatchedwa lipogenesis.

Ngati, komabe, thupi lili ndi mphamvu zochepa, ndipo magazi pakadali pano alibe zinthu zofunikira m'thupi, gawo logwiritsa ntchito mafuta, kapena mwasayansi, gawo la lipolysis limayamba. Kuchita kumatenga Beta-receptor ndi lipolysis ndikupanga koyenera kuti pakhale mphamvu.

Tiyeneranso kukumbukira kuti adipocytes, mafuta maselo, amasiyana ndi kupezeka kwa zolandilira. Maselo ntchafu ndi matako amakhala ndi alpha receptors. Chifukwa chake amasonkhanitsa mafuta mwachangu. Gawo lapamwamba la thupi, m'malo mwake, lili ndi maselo ambiri omwe ntchito yawo yayikulu ndikupereka. Chifukwa chake, tikamasala m'malo oyamba, timachepetsa thupi lathu kumapeto theka la thupi.

Izi zitha kuyambitsa kaphatikizidwe ka mafuta ndikuwonongeka kwake ndi mulingo wa adrenaline, glucose, ndi insulin m'magazi. Atsogoleri atatuwa ndi omwe amawoneka bwino.

Kodi muyenera kuyamba bwanji kuchepetsa mafuta?

Pofuna kupewa kunenepa, ndikofunikira kukhazikitsa malire pakati pa lipogenesis ndi lipolysis, yomwe ndi njira yopangira ndi kuchepetsa mafuta.

Choncho, mukamadya ndikofunika kudziwa zotsatira zomwe zingatheke pankhaniyi kukwaniritsa. Ngati pali kusowa kwa minofu ya adipose ingagwiritsidwe ntchito yomwe imayikidwa posungira. Ndipo ngati mukufuna kuchepetsa kaphatikizidwe wamafuta ku zakudya sayenera kusaganizira, kapena kuchepetsa ntchito zinthu zimene zimathandiza kuti lipogenesis.

Choyamba, muyenera kulabadira kukhalapo kwa mafuta a chakudya (makamaka ovulaza) ndi chakudya chosavuta (shuga woyera, mankhwala opangidwa kuchokera ku ufa, ndi zinthu zina zoyengeka). Ndikoyenera kuti musaphatikize nyama yamafuta, mafuta anyama, mafuta anyama, batala, zonona, kudya mkate woyera, shuga, mkaka wosakanizidwa ndi zakudya zina zilizonse zama carbohydrate.

M'pofunikanso kutsatira zakudya. Ngati mugwiritsa ntchito zomwe zili pamwambapa mu theka loyamba la tsiku musanachuluke katundu, kuchulukitsa kwa maselo amafuta sikudzachitika. Komabe, kugwiritsa ntchito mankhwalawa asanagone kudzatsogolera kupanga maselo owonjezera amafuta.

Momwe mungachotsere mafuta kumatako, ntchafu, m'mimba?

Mosiyana ndi zomwe ambiri amakhulupirira, mafuta osankhidwa kuti achotse sizingatheke ndikulimbitsa thupi kapena kudya pang'ono. Izi ndichifukwa choti minofu ya adipose yomwe ili m'matako, pamimba, kapena m'chiuno, ndi gawo la thupi la munthu. Thupi la munthu silimatha kuchepetsa kapena, kuonjezera apo, kuwonjezera mphamvu mdera lina la thupi. Komabe, malamulo aliwonse amakhala ndi zosiyana.

Mwachitsanzo, kuti muchepetse mafuta m'mimba, muyenera kumupatsa katundu wabwino (mwachitsanzo, makina osindikizira), komanso kuti muchepetse chakudya. Poterepa, mphamvu zofunikira pakuchita masewera olimbitsa thupi zimatengedwa kuchokera kumalo osungira mafuta am'mimba. Komabe, njirayi ndi yayitali ndipo ndikofunikira kupewa kupangika kwa maselo amafuta atsopano - adipocytes.

Kodi ndizotheka kuchepa thupi kuti muchepetse mafuta okha?

Ngati wina amakhulupirira kuti njala imangochepetsa kuchuluka kwa mafuta - akulakwitsa kwambiri. Kupsinjika komwe kumakhudzana ndi njala, komwe kumawonekera mthupi lonse. Ndipo popeza kuti minofu ilibe magwero ake amagetsi, mumayamba kuonda. Ponena za maphunziro omwe afotokozedwa pamwambapa, minofu yanu, pankhaniyi ingosinthani mawonekedwe a mtanda wa ulusi waminyewa, omwe nambala yake ndi yofanana ndi wakhanda, komanso womanga thupi.

Tsoka ilo, maphunziro ena akadali pakufunafuna kuchepa thupi kuwotcha mafuta ndi minofu yaminyewa.

Kodi mungawotche mafuta angati patsiku?

Pang'ono pang'ono, pafupifupi magalamu 100 patsiku, nthawi zambiri mpaka magalamu 200. Koma ngati mumachita masewera olimbitsa thupi pafupipafupi, zotsatira zake zimveka.

Kupatula apo, ndi mapaundi atatu a mafuta pamwezi! Bwanji osapitilira apo, werengani pa…

Pofuna kuwathandiza kugwira ntchito yofunikira, ndikofunikira kupatsa thupi mphamvu zokwanira. Ngakhale mafuta osungira thupi sangasinthe mwachangu zinthu zofunika. Chifukwa chake, munthu akagwiritsa ntchito malo onse ogulitsira glycogen, amayamba kumukonzera chakudya chosavuta kudya. Ndipo zakudya zimenezo ndi minofu. Pofuna kupewa "sabotage" yamtunduwu, munthuyo ayenera kudya mapuloteni okwanira. Ndicho chifukwa chake, m'masitolo, omwe amagwira ntchito yothandizira omanga thupi, amagulitsa mitundu yambiri ya mapuloteni.

Bwanji osadziletsa kumwa?

Madzi amadziwika kuti ndimadzimadzi akulu mthupi, amapezeka m'ziwalo zonse ndi machitidwe. Chifukwa chake, kuti igwire bwino ntchito, thupi limafunikira madzi. Kwa adipocytes - mafuta amthupi, madzi amafunikanso. Amagwiritsidwa ntchito popanga mafuta ndipo amasulidwa ikasungunuka. Nthawi yomweyo, kuumiriza kumwa madzi kumatha kubweretsa kusowa kwa madzi m'thupi (kuchepa kwa madzi m'thupi) kwama cell amubongo, ndipo, chifukwa chake - kusiya kukumbukira.

Zomwe muyenera kuganizira kuti musataye kukongola kwa khungu pambuyo pochepetsa thupi?

Kuti khungu lisunge kukongola ngakhale pambuyo pochepetsa thupi, limafunikanso kupezeka kwa madzi. Izi ndichifukwa choti mapuloteni a collagen, chifukwa khungu limawoneka labwino komanso lolimba, limafuna madzi. Mothandizidwa ndi madzi, ulusi wa collagen umamangika ndipo khungu limakhala losalala komanso silky. Posowa chinyezi, khungu limayamba kuwoneka ngati lolalala, limayamba kusenda. Zotsatira zofananira zitha kuwonedwa mu zipatso ndi ndiwo zamasamba. Nenani kung'ambika nkhaka, khungu ndi losalala, zotanuka ndipo limafanana ndi mawonekedwe amitundu yosiyanasiyana. Koma mokwanira nkhaka kugona kwa tsiku kapena awiri padzuwa, monga khungu lake makwinya, izo zimakhala yonyansa.

Chifukwa chiyani mu sauna "sitichepetsa"?

Ntchito yayikulu yakutulutsira thukuta ndikuthandizira kutentha kwa thupi. Ntchito yowonjezeretsa imathandizidwa pokhapokha ngati dongosolo (la kwamikodzo) silingathe kuthana ndi maudindo ake. Pambuyo pokhala munthu mu sauna, thupi lake limaphimbidwa pamenepo. Koma thukuta kungoteteza thupi kuti lisatenthedwe ndipo lilibe ntchito zina. Ndipo kuti kutentha kuzikhala koyenera mthupi ndipo musapangitse mantha, ndikofunikira kuti madzi azikhala bwino ndikumwa madzi ambiri momwe mungafunire.

Kodi kuchita masewera olimbitsa thupi (cardio) ndi chiyani?

Tonsefe timakumbukira kuchokera ku maphunziro a sayansi yasukulu, chomwe "Aero" chimatanthauza mpweya. Tsopano adzafunika kuwongolera mafuta.

Pofuna kuchepetsa mafuta m'thupi amafunika mpweya, womwe chifukwa cha lipolysis umatulutsa mphamvu yomwe imagwiritsidwa ntchito ndi thupi. Magazi oyenda bwino, omwe amapereka mpweya wabwino, zimadalira momwe mtima ukugwirira ntchito. Ngati mtima sunaphunzitsidwe, mwina sipangakhale nthawi yayitali kugwira ntchito ndi katundu wochulukirapo. Zotsatira zabwino zimakhala ndi kuthamanga kwa mtima, kusambira, kupalasa njinga, kupalasa njinga. Muyenera kuphunzitsa ndi katundu yemwe kugunda kwa mtima kwanu pakulimbitsa thupi kumafanana ndi chilinganizo (zaka 220).

Kuti muyambe kupanga lipolysis, m'pofunika kugawa bwino katunduyo paminyewa. Minofu ikuluikulu yomwe imachita nawo masewera olimbitsa thupi, imagwiritsa ntchito mphamvu zambiri, motero, imayamba kumva kusowa kwa chakudya mwachangu. Mphindi ino imayamba lipolysis, yomwe imachepetsa kuchuluka kwamafuta amthupi.

Koma kuti tipeze zotsatira zokhazikika pakuchepetsa minofu ya adipose, minofu imayenera kugwirizanitsa nthawi zonse, kusinthasintha nthawi yopuma ndi kupsinjika maganizo. Pokhapokha, zinthu zowonongeka za mafuta zimatha kuchoka m'deralo "kumenyana" kwathunthu, apo ayi, zotsatira zake zidzakhala zakanthawi kochepa.

Ponena za katundu wokhazikika (kallanetik, yoga, Pilates), satenga nawo gawo pakuwonongeka kwamafuta, ndipo katundu wotere samalola kuti atulutse zinthu za lipolysis kuchokera kumalo ogwirira ntchito, kuletsa kutuluka kwa mpweya. Chifukwa chake, kuchita masewera olimbitsa thupi sikuli ndi cholinga chochepetsa mafuta, kupirira, kusinthasintha, ndi mikhalidwe ina yakuthupi ndi yauzimu yamunthu.

Kodi cellulite ndi chiyani?

Cellulite ndi mafuta omwe amasungidwa pakhungu. Ndipo popeza pali maselo omwe amadzikundikira mafuta, pakati pa ulusi wa collagen, mawonekedwe a khungu okhala ndi zizindikiro za cellulite amafanana ndi khungu lalanje. Pakuchepetsa thupi ndikuchepetsa kuthamanga kwa magazi kudzera m'mitsempha yama capillaries, pamakhala "kutupa" kwamafuta amafuta. Zotsatira zake, lipolysis imasiya, ndipo kwenikweni amawoneka maselo atsopano.

Chifukwa chake, kuti musasanduke "lalanje" muyenera kusamalira kufalikira kwanthawi yayitali pakhungu. Yoyenera kwambiri kuchita masewera olimbitsa thupi osakanikirana ndi mafuta opaka m'malo amafuta omwe ali ndi caffeine kapena aminophylline. Gawoli, mukufuna kuwonjezera madontho angapo a Dimexidum omwe amapulumutsa bwino mamolekyulu a caffeine kapena aminophylline mkatikati mwa matendawo.

Kupezeka kwa zinthu izi m'malo ovuta a thupi kumabweretsa kufalikira kwa mitsempha yamagazi ndikuwonetsetsa kuti ma capillaries amagwiranso ntchito bwino omwe amathandizira kutuluka kwa zinthu zoyipa ndikupereka thanzi labwino.

PS: Musanagwiritse gel osakaniza ndi zinthu zomwe zili pamwambapa - ndikofunikira kukaonana ndi dokotala! Gulani mankhwalawa m'masitolo okha.

Kodi pali lingaliro kuchokera ku "zozizwitsa" zotsatsa ndi zakudya?

Pamapeto pa nkhaniyi, tifunika kukambirana za zakudya zamankhwala zatsopano, njira ndi mapiritsi. Malinga ndi ena olosera "anthu azachipatala" anagula "mankhwala ozizwitsa" kapena njira yodyetsera zakudya zatsopano, amatha kuchotsa kunenepa kwambiri.

Komabe, amatsimikizira aliyense kuti kale anali wonenepa ngati mbiya, ndipo tsopano wochepa ngati birch. Zachidziwikire, ndi pulogalamu yabwino yosinthira zithunzi "Photoshop" ndiyovuta kunena. Koma moyo ndi moyo. Kuphatikiza apo, ndikofunikira kulingalira za lamulo losunga mphamvu, lomwe limatanthauza kuti mphamvu yomwe imatulutsidwa pakuwonongeka kwa mafuta, iyenera kugwiritsidwa ntchito pena pake. Ndipo mukawotcha mafuta munthawi yochepa, monga akunenera otsatsa, thupi limangotenthedwa ndi mphamvu yochulukitsidwa!

Chifukwa chake, zinthu zambiri zatsopano zochepetsera thupi zimangowonjezera ndalama zomwe zimayikidwa m'matumba a anthu achinyengo koma sizibweretsa phindu kwa nzika zawo zomwe zaberedwa.

Zotsatira zake ndi izi. Pofuna kuti thupi likhale labwino kwambiri, m'thupi lanu muyenera kuchita masewera olimbitsa thupi, kusintha zakudya, kuchepetsa kudya zakudya zopatsa thanzi komanso mafuta osagwiritsa ntchito mafuta, komanso kugwiritsa ntchito mafuta apadera omenyera cellulite.