Zamkatimu
Ambiri amavomereza kuti kuwonda ndi 80% kumadalira zakudya ndi 20% pa masewera olimbitsa thupi. Ilibe gawo lofunika kwambiri - ntchito yodzidzimutsa yosachita masewera olimbitsa thupi (Non-Exercise Activity Thermogenesis, NEAT), yomwe sizomwe zimangotengera kulemera kwake, komanso kulemera kwake. Sikuti aliyense amatha kusunga zotsatira pambuyo pochepetsa thupi, ndipo kutaya thupi kwambiri komwe kukuchitika kale kumayang'anizana ndi mapiri. Tiyeni tiwone chifukwa chake ntchito yopanda maphunziro iyenera kuganiziridwa.
Ntchito yopanda maphunziro imakuthandizani kuti muchepetse thupi
Mtengo wamagetsi umadalira zinthu zitatu:
- Zoyambira zotsika zama calorie;
- Kuchita masewera olimbitsa thupi;
- Zopanda maphunziro kapena ntchito zapakhomo.
Ndalama zoyambira zama calorie zimatengera 70% ya mphamvu, ndipo 30% yotsalayo imagawika pakati pa masewera olimbitsa thupi komanso kuyenda m'nyumba. Anthu ambiri amadandaula kuti amapita kukachita masewera, koma osawonda. Chifukwa chagona pakuwunika kolakwika kwa kuyenda kwawo.
Onani zomwe zimachitika. Kuti muchepetse thupi, muyenera kuwotcha ma calories 500 tsiku lililonse kudzera mukuyenda. Anthu ambiri amawotcha pafupifupi ma calories 400 pakulimbitsa thupi kumodzi. Kugwiritsa kumadalira nthawi yomwe mumapereka zabwino zonse, magawo anu ndi maphunziro anu. Anthu ophunzitsidwa bwino komanso ochepa thupi amawotcha ma calories ochepa poyerekeza ndi omwe sanaphunzitsidwe onenepa kwambiri.
Ngati mumayang'ana pakuwotcha ma calories 500 tsiku lililonse, muyenera kuwononga ma calories 3500 pa sabata. Zolimbitsa thupi zitatu zimapereka pafupifupi 1200 kcal m'masiku asanu ndi awiri, pomwe 2300 kcal yotsalayo iyenera kuwonjezeredwa ndi zochitika zapakhomo.
Mosiyana ndi masewera olimbitsa thupi, zochitika za tsiku ndi tsiku zimapezeka kwa aliyense nthawi iliyonse. Mumawotcha ma calories mukuyenda, kuthamangira kuntchito, poyenda masitepe, kuyeretsa m'nyumba, kusewera ndi ana kapena ziweto zoyenda, kapena kucheza pa TV. Mukamagwira ntchito kwambiri, mumawotcha zopatsa mphamvu zambiri. Zoonadi, kugwiritsa ntchito mphamvu zoyankhulirana m'malo ochezera a pa Intaneti kudzakhala kochepa.
Chifukwa chiyani kulemera sikuchoka
Kuonda kumapangitsa zolakwika zambiri pakuchepetsa thupi, koma chodziwikiratu ndi kusalabadira zochita za tsiku ndi tsiku. Kuti muchepetse thupi, timawerengera zosowa zama calorie ndikugula membala wa masewera olimbitsa thupi. Poyamba ndife odzaza ndi mphamvu ndi mafoni, chifukwa tikudziwa kuti tiyenera kusuntha zambiri. Koma ndiye nyengo kapena maganizo amawonongeka, timadwala, timatopa panthawi ya maphunziro - tikufuna kupuma, kugona, kumasuka. Ndipo timayamba kugwiritsa ntchito zopatsa mphamvu zochepa pazantchito za tsiku ndi tsiku. M'mawu ena, sizimawotcha mpaka 500 kcal zomwe zimasilira.
Momwemonso, kunenepa kumachitika mukatha kudya. Choyamba, timapereka zonse zomwe tingathe pa 100%, ndipo titakwaniritsa cholingacho, timabwerera kumadyedwe am'mbuyomu ndi / ndikukhala osasuntha. Choncho, n'zosavuta kuonda mu kasupe ndi chilimwe, ndipo m'dzinja ndi yozizira, ndi kuzizira ndi kuchepetsedwa kwa masana, kutaya thupi kumakhala kovuta kwambiri.
Momwe thupi limatinyenga
Zakudya zochepa zama calorie ndizowopsa osati chifukwa zimachepetsa ndalama zoyambira kalori. Amakukakamizani kuti muwononge ma calories ochepa pa ntchito zachizolowezi. Thupi likazindikira kuti palibe mphamvu zokwanira, limayamba kulipulumutsa mwanjira iliyonse. Mwachitsanzo, mumachita homuweki yanu moyenera, kukangana pang'ono, kusankha njira yachidule mosazindikira, funsani banja lanu kuti lipereke zinazake, matopa mwachangu, ndipo mupumule zambiri.
Ngati zolimbitsa thupi zili m'malo olamulira ndipo zikuphatikizidwa mundandanda, ndiye kuti kusuntha kwa tsiku ndi tsiku sikudziwika. Kalelo mu 1988, kafukufuku adachitika pomwe anthu omwe adapezeka ndi kunenepa kwambiri adataya 23,2% ya kulemera kwawo koyambirira. Ofufuzawo adawona kusintha kwa ndalama zomwe amagwiritsa ntchito mphamvu. Pamapeto pa kuyesa kwa sayansi, zidapezeka kuti ophunzirawo adayamba kugwiritsa ntchito 582 kcal zochepa, ndipo mphamvu zawo zonse zidali 75,7% yokha ya zomwe zidawerengedwa.
Njira Zowonjezerera Ntchito Zopanda Maphunziro
Tsopano mukudziwa momwe thupi lingakunyengeni, kuti mupewe izi mwa kukulitsa mwachidwi ntchito zamagalimoto:
- Tayani elevator mokomera masitepe;
- Khalani ndi chizolowezi choyenda tsiku ndi tsiku;
- Pewani zoyendera za anthu onse komwe mungayende;
- Pezani zomwe mumakonda kuchita - mwina mumafuna kupita kuvina kapena masewera a karati, kuphunzira kusambira kapena skate;
- Chitani zonse nokha, ndipo musafunse ena kuti "abweretse" kapena "kunyamula";
- Sewerani ndi ana ndi ziweto;
- Gwiritsani ntchito nthawi yanu yopuma masana pazochitika zilizonse - yendani koyenda kapena kukagula;
- Ngati mukugwira ntchito kunyumba, muzipuma pang'ono kuti mugwire ntchito zapakhomo kapena masewera olimbitsa thupi.
Mutha kuwongolera ndalama zogwiritsira ntchito mphamvu zophunzitsira komanso zosaphunzitsidwa mu Calorie Consumption Analyzer. Izi zikuthandizani kuti muchepetse thupi mwachangu ndikusunga zotsatira zake kwa nthawi yayitali.