Momwe mungachotsere mimba: zopatsa thanzi, zolimbitsa thupi ndi malingaliro oyambira

Anthu ambiri amaganiza kuti chiuno chikhoza kuchitika kokha ndi zakudya komanso masewera olimbitsa thupi. Ndiko kulondola, angathandize kuchepetsa kuchuluka kwa mafuta m'thupi lanu, koma kuchotsa mafuta m'madera ovuta kufikako kumakhala kovuta kwambiri. Kuyika kwa mafuta pamimba kumapangidwa pazifukwa zingapo: makulidwe a subcutaneous mafuta wosanjikiza, kuchuluka kwa mahomoni, chiŵerengero cha alpha kwa beta zolandilira, ndi kufooka kwa minofu. Tiyeni tiwone bwinobwino zomwe zimayambitsa kudzikundikira mafuta m'chiuno ndi momwe tingawachotsere.

Mkulu kuchuluka kwa subcutaneous mafuta

Chifukwa chachikulu cha mimba yaikulu ndi kuchuluka kwa mafuta a thupi. Kuchepetsa kuchuluka kwa mafuta a subcutaneous, omwe makamaka chifukwa cha zakudya zopatsa thanzi mu kuchepa kwa kalori, kumathandizira kuthetsa vutoli.

Chakudya chanu chiyenera kukwaniritsa magawo awa:

1. Kuperewera kwa calorie 15-20%;
2. Chiŵerengero chomasuka cha BJU: 30/25/45 kapena 30/30/40 (onani kuti zosowa zanu zoyambirira za mapuloteni, mafuta, chakudya cham'mimba zaphimbidwa);
3. Kuchuluka kwa madzi okwanira;
4. CHIKWANGWANI chokwanira.

Komabe, kudya kungakuthandizeni kuchotsa mapaundi owonjezerawo m'thupi lanu lonse, osati m'mimba mwanu. Njira yophatikizika ndiyofunikira m'mimba (calorizer). Kuperewera kwa ma calorie ndi BJU balance ndiye maziko. Popanda izi, kuyesa kulikonse kuchepetsa kukula kwa chiuno sikungatheke.

Miyezo ya mahomoni

Mahomoni ena atha kukhala ndi udindo pakuyika kwamafuta m'chiuno. Makamaka, cortisol ndi hormone ya nkhawa. Ngati mukukhala ndi nkhawa nthawi zonse, mwina mukupanga cortisol yochulukirapo. Hormoniyi imalimbikitsa lipoprotein lipase, puloteni yomwe imapangitsa kuti maselo amafuta azisunga mafuta mkati mwawo. Mafuta a m'mimba nthawi zambiri amakhala ndi visceral ndipo amakhala ndi ma glucocorticoid receptors. Kupsinjika kwambiri m'moyo wanu, m'pamenenso cortisol ndi mafuta am'mimba amachulukira. Thupi silikufuna kusiyana ndi mafutawa ndipo pokhapokha ngati chikhalidwe cha psychoemotional chili chokhazikika.

Wotsutsa wa cortisol ndi testosterone - amasokoneza lipoprotein lipase, koma ngati pali nkhawa kwambiri m'moyo, ndi testosterone yochepa kwambiri, ndiye kuti sichingasokoneze mafuta. Ngati ndinu mwamuna wokhala ndi mimba yayikulu, muyenera kusintha zakudya zanu, phunzirani kuwongolera kupsinjika, ndikuwonana ndi endocrinologist kuti muwone milingo ya testosterone yanu. 

Mu thupi lachikazi, mdani wa cortisol ndi estrogen. Choncho, mwa amayi ambiri, mafuta amaikidwa makamaka pa ntchafu. Kwa amayi omwe ali ndi estrogen yochepa, mafuta amagawidwa m'thupi lonse ndikugogomezera m'chiuno. Ngati milingo ya estrogen itsika, ndiye kuti mimba imakula. Choncho, chiwerengerocho nthawi zambiri chimatenga mawonekedwe a "apulo" pambuyo pa zaka 30 ndikuyamba kusamba. Atsikana ambiri achichepere amadzibweretsera kusokonezeka kwa mahomoni ndi zakudya zochepa zama calorie. Amatha kukumana ndi vuto la mimba yayikulu kale kwambiri. Ngati muli ndi mimba yotupa komanso msambo wosakhazikika, muyenera kuwona endocrinologist kuti muwone kuchuluka kwa mahomoni ogonana.

Chifukwa chake, amuna ndi akazi onse ayenera kuwongolera kupsinjika, kuphunzira kupumula ndikuyankha mokwanira zovuta kuti achotse mafuta am'mimba.

Zomwe zili mu alpha ndi beta receptor

Ma alpha ndi beta receptors a maselo amafuta amapezeka mosiyanasiyana m'thupi. Kumene kuli mafuta ochepa kwambiri, pali zolandilira beta zambiri, ndipo pomwe pali mafuta ambiri, pali alpha. Ma receptor a alpha amachepetsa kuyaka kwamafuta, pomwe ma beta receptors amathandizira. Mwachitsanzo, mwataya kale kulemera kwakukulu, koma mafuta amakhalabe m'malo ovuta, chifukwa chagona apa. Chiŵerengero cha ma alpha ndi beta receptors chakula mwachisinthiko - sichingasinthidwe, koma ndizotheka kuonjezera ntchito ya beta receptors ndikuchepetsa ntchito ya alpha.

Kusala kudya kwanthawi yayitali kumathandizira. Izi zitha kukhala HIIT pamakina a cardio kapena masewera olimbitsa thupi. Kulimbitsa thupi kuyenera kukhala mkati mwa mphindi 20, pomwe masekondi 30 ndi nthawi ya gawo lalikulu, ndipo masekondi 60 ndi nthawi yopuma yogwira. Mwachitsanzo, mumasinthasintha masekondi 30 kuthamanga ndi masekondi 60 kuthamanga kapena 30 kudumpha jeko ndi masekondi 60 kuthamanga pamalo ake. Pali magawo 7-10 otere.

Zina zowonjezera masewera olimbitsa thupi, zomwe zili ndi gawo limodzi kapena zingapo: caffeine kapena guarana, tiyi wobiriwira, berberine kapena yohimbine, zomwe zimakhudza kagayidwe ka alpha ndi beta receptors, zidzapereka zotsatira zabwino ndi njira iyi. Koma kwa matenda amtima ndi mitsempha yamagazi, zowonjezera ndi caffeine ndi HIIT ndizotsutsana. Muyenera kufunsa dokotala musanayambe kuchita masewera olimbitsa thupi.

Dziwani kuti njirayi ndi yoyenera kwa anthu owonda. Ngati muli ndi mafuta ambiri, ndiye yambani kuchepetsa pogwiritsa ntchito njira zachikhalidwe, ndipo ngati kusamvana kwa mahomoni - konzani ndi endocrinologist.

Kamvekedwe ka minofu

Ntchito ya minofu yapakatikati ndikupereka bata ku msana, m'chiuno, ndi m'chiuno. Izi ndi rectus, oblique ndi transverse m'mimba minofu, gluteal minofu, ntchafu minofu. Chida chophunzitsidwa bwino chimapewa zovuta zambiri zam'mbuyo, zimathandizira kaimidwe, komanso zimathandiza kuthandizira pamimba. Zochita zosavuta kwambiri zapakati ndi thabwa, thabwa lakumbali, mlatho wa gluteal. Safuna zida zapadera.

Kuti muchepetse kuzungulira kwa m'chiuno, kuphunzitsa minofu yodutsamo ndi masewera olimbitsa thupi kumathandiza.

Kuchita masewera olimbitsa thupi "vacuum"

1. Pumirani kwambiri m'mphuno mwanu.
2. Tumizani m'kamwa mwanu. Pamene mukutulutsa mpweya, yesani kuchotsa mpweya wonse m'mapapu anu.
3. Kokani m'mimba mwanu momwe mungathere kuti ziwoneke ngati zikuyenda pansi pa nthiti.
4. Gwirani izi kwa masekondi 10-20 (monga momwe mungathere).
5. Inhale, kumasuka minofu, ndi kubwereza masewero olimbitsa 6-10 zina.

Njira ya vacuum imafanana m'njira zambiri ndi masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi kumalimbitsa pamimba ndikuchepetsa chiuno (calorizator). Mukhoza kuchita vacuum mutayimirira, mutakhala, mutagona chagada, mutayimirira pamiyendo inayi. Malo omwe mumatha kuyamwa m'mimba mwanu kwathunthu ndi oyenera kwambiri kwa inu.

Kutsatira zikhalidwe zonse kudzakuthandizani kukhala ndi mawonekedwe ndikuchotsa mafuta am'mimba.