Zamkatimu
Munayamba kuchita masewera olimbitsa thupi pafupipafupi ndipo adaganiza zodziyesa kuti ndione zotsatira zake. Ndipo zomwe mukuwona: mutaphunzitsa kulemera kwanu kwawonjezeka! Osadandaula, izi zachilendo zitha kukhala zomveka komanso zomveka bwino.
Zifukwa zomwe zingachitike zimatha kuwonjezera kulemera mutatha ntchito
Musanayambe kupenda kunenepa, dvaitam onani mfundo yofunika. Pochita kuwonda sangakhale okhazikika kuwonda. Nthawi ndi nthawi, kulemera kwake kumakhala milungu ingapo (ndipo nthawi zina mwezi!) ndipo ngakhale kuti ziwonjezeke - ndipo ndizabwino mwamtheradi. Ngakhale mutachita zonse molondola, kulemera kwanu sikungasungunuke ndikamawona.
Mwa kuchepetsa kulemera kwa thupi pang'onopang'ono ndikuzolowera pang'onopang'ono kuzinthu zatsopano. Mpatseni nthawi kuti asinthe njira zamagetsi ndi kukhazikika kwa kulemera.
1. Kutupa kwa minofu
Chifukwa chachikulu cholemera pambuyo pochita masewera olimbitsa thupi ndikutupa kwa minofu. Pambuyo pa kuyeserera kwachilendo m'minyewa kumayamba kuchepa pamadzi, ndipo amachulukanso. Ndi yakanthawi ndipo alibe chochita ndi kukula kwa minofu. Pakatha milungu ingapo abwerera mwakale, ndipo kulemera kwako kutsika.
Zoyenera kuchita ndi chiyani?
Kusachita kalikonse ndi njira yachilengedwe m'thupi, sichidzathawa kwa iye. Dikirani masabata 2-3, minofu imazolowera kulemera, ndipo kulemera kwake kutsika. Apa chinthu chachikulu kuti musawope manambala ndikukonzekera kupitiliza maphunziro, osatengera masikelo. Komanso musaiwale kutambasula bwino mukamaliza kulimbitsa thupi: kulimbitsa thupi moyenera kutambasula bwino minofu ndikuthandizira kupanga zojambula zokongola.
2. Zakudya zopatsa mphamvu za kalori tsiku lililonse
Musaganize kuti ngati mumachita masewera olimbitsa thupi, ndiye kuti mutha kudya mopanda malire. Izi siziri choncho. Kuchita masewera olimbitsa thupi kumathandiza kutentha makilogalamu 300 mpaka 500 pa ola limodzi, ndipo ndi chidutswa chokha cha keke yosanjikiza. Ngati mumadya zochulukirapo kuposa zomwe thupi lanu lingagwiritse ntchito, simungangolemera, koma mumakhala wonenepa mukamaliza kulimbitsa thupi.
Zoyenera kuchita ndi chiyani?
Khalani ndi mphamvu zochepa, komanso kuyamba bwino kuwerengera zopatsa mphamvu. Kuchepetsa thupi bwino ndi 80% ya zakudya zomwe zakhazikitsidwa komanso 20% yamasewera wamba. Sungani zolemba zamakudya, kuwerengera zopatsa mphamvu, pewani maswiti ndi zakudya zopanda thanzi. Masewera sangakutsogolereni ku thupi lanu langwiro, ngati simusintha momwe mumadyera. Kalanga, koma zili choncho.
Kudya koyenera: momwe mungayambire sitepe ndi sitepe
Maganizo olakwika ambiri, chifukwa chiyani amatha kuwonjezera kulemera mutatha ntchito
Ambiri amakhulupirira kuti kunenepa pambuyo pa masewera olimbitsa thupi ndi zotsatira za kukula kwa minofu. Ngati sitikulankhula za kuphunzitsa mphamvu ndi zolemera zazikulu ndi chakudya chama protein, ndiye kuti izi ndi zabodza! Ngakhale mutakhala kuti mukufunadi kumanga atsikana olimba minofu movutikira kwambiri: m'mwezi kupindula kwa minofu mwabwino sikudzapitilira 500 g. mu maphunziro wamba kukula kwa minofu sikudzakhala kudandaula za izo popanda chifukwa. Kutalika kwake kumamveka bwino ndikupangitsa kuti thupi likhale lolimba.
Malangizo anayi ofunikira momwe mungagwiritsire ntchito kulimbitsa thupi kwanu:
- osadzuka tsiku lililonse pamiyeso ndipo musachite mantha chifukwa cha manambalawo
- yang'anani zakudya zanu
- chitani bwino mukamaliza kulimbitsa thupi
- musachite mantha kuchita masewera olimbitsa thupi: ngakhale nthawi yoyamba mutaphunzitsidwa kulemera kwanu kudzawonjezeka, thupi lanu lidzayandikira mawonekedwe ake abwino
- kuyeza voliyumu ndikuyang'ana kusintha kwa thupi, kujambula zithunzi.
Mafunso ndi mayankho, bwanji kulemera kumawonjezeka mukamaphunzira
1. Ndinayamba kuchita masewera olimbitsa thupi pafupipafupi, kuti ndichepetse kunenepa m'masabata atatu kulemera sikuchepera. Izi zikutanthauza kuti ndikuchepetsa thupi?
Nthawi yolimbitsa thupi minofu imasunga madzi, Chifukwa chake kulemera kwanu kwamphamvu kumatha kukulirakulira kapena kuyima, pomwe mafuta amthupi amatha. Yesani kuyeza voliyumu ndikuyang'ana kusintha kwamthupi (kujambula zithunzi), ndi njira yowonera kwambiri momwe mungachepetsere kunenepa.
2. Ndakhala ndikuphunzira kwa mwezi umodzi, koma kunenepa kumakulirakulira. Meya voliyumu, yang'anani zithunzi "zisanachitike kapena zitatha" sizikusintha. Chingakhale cholakwika ndi chiyani?
Kuti muchepetse kunenepa sikokwanira kungophunzitsa, muyenera kutsatira zakudya. Monga tanenera, 80% yopambana pakuchepetsa thupi imadalira zakudya. Zolimbitsa thupi zimathandiza kulimbitsa thupi, kusintha kamvekedwe kake, kuchotsa kugwa, koma njira yochepetsera thupi ndikuchotsa mafuta owonjezera ndizotheka ndi kuchepa kwa kalori. Ngati mukuchepetsa thupi (ngakhale muli ndi maphunziro kapena ayi), ndiye kuti muyenera kuganiziranso zakudyazo.
3. Ndimayesetsa kudya moyenera ndi kuchita masewera olimbitsa thupi kwa nthawi yaitali, koma kunenepa sikuchepetsedwa. Chifukwa chiyani?
Lamulo lalikulu la kuwonda: kudya pang'ono kuposa momwe thupi limathera mphamvu masana kuti muyambe kumwa mafuta osungira. Kutengera izi ndi zakudya zonse kapena dongosolo lazakudya. Imodzi mwa njira zosavuta komanso zothandiza zowongolera chakudya kuti muchepetse thupi ndikuwerengera zopatsa mphamvu. Pachifukwa ichi, simudzaletsedwa ndi gulu lazinthu ndipo mudzatha kukonzekera mndandanda wanu watsiku: chinthu chachikulu ndikukhazikika pamanambala omwe apatsidwa, mwachitsanzo, kudya ndi vuto la kalori.
Kuwerengera zopatsa mphamvu: kuyamba pati?
Ngati mumadya moyenera, sizitanthauza kuti mumadya zoperewera zama calories. Ngakhale chakudya chopatsa thanzi mutha kuchilimbitsa pamalire ake ololedwa. Kuphatikiza apo, nthawi zambiri pamasewera olimbitsa thupi kumakulabe chilakolako, thupi limayesetsa kubwezera mphamvu zomwe zatayika. Chifukwa chake mutha kudya mosazindikira: mumatha kuluma, pali magawo azithunzi zitatu, sankhani zakudya zamafuta ambiri. Popanda kuwongolera komanso manambala enieni sitingathe kupanga mndandanda wazochepetsa thupi nthawi zonse.
4. Ndimawerengera ma calories komanso kuchita masewera olimbitsa thupi nthawi zonse. Masabata awiri oyambilira kulemera kwake kunali kutsika, ndipo tsopano masabata awiri sanathebe. Zoyenera kuchita?
Kumayambiriro kwa njira yochepetsera thupi nthawi zambiri kumachepetsa kwambiri kulemera. Monga lamulo, sabata yoyamba 2-3 kg ndipo ambiri amayembekeza zotsatira zomwezo mwachangu. Koma kuchuluka kwa kuchotsa mapaundi owonjezera ndi chiyambi chabe. Izi 2-3 kg yatsala sabata yoyamba, osati kuchepetsa kwamafuta amthupi, ndikusintha kwamadzi m'thupi. Chifukwa cha kuchepa kwa ma carbs ndi zakudya zopanda thanzi kuchokera mthupi kusiya madzi, chifukwa chake pali "plumb" yabwino.
Mlingo wabwinobwino wochepetsa 0.5 kg kwa masabata 1-2, kenako osati nthawi zonse. Muyenera kumvetsetsa kuti njira yochepetsera kunenepa siyenera kukhala yokhazikika komanso yosasintha. Kulemera kumatha kukwera ndi kutsika pang'ono, ndipo izi zimatha sabata kapena mwezi mwina sizingafotokozere chilichonse. Mwachitsanzo, nayi ndandanda yanthawi yochepetsera thupi tsiku lililonse:
Monga mukuwonera, kulemera kwake kumasintha nthawi zonse, samatsika mwadongosolo. Koma mukayang'ana chithunzichi chonse, muwona kuti kulemera kwake kutsika. Ngakhale masiku ena sasintha kapena ngakhale, m'malo mwake, amakula.
Komanso, kumbukirani kuti kutsitsa kunenepa kwanu koyamba, pang'onopang'ono kumachepetsanso kunenepa. Mwachitsanzo, muchitsanzo ichi, kwa miyezi 4 kulemera kwatsika ndi mapaundi anayi okha (zochepa). Ndipo ndi mayendedwe abwinobwino komanso athanzi. Chifukwa chake chonde pitirizani kudya zoperewera za caloric ndikuphunzitsani zolimba ndipo cholinga chanu chidzakwaniritsidwa.
5. Kwa miyezi iwiri yoyambirira kunenepa kunatsika ndi makilogalamu 6. ikubwera kumapeto kwa mwezi wachitatu, ndipo m'masiku 30 apita kulemera sikunachepe pang'ono. Zoyenera kuchita?
Mosakayikira mudagwira gawo lotchedwa "phiri" pomwe kulemera kwake kumakhalapo kwanthawi yayitali. Ndi chizindikiro, pomwe thupi limasinthitsa ndikuphatikiza zotsatira. Werengani zambiri za momwe mungatulukire kuchokera kudera lamapiri kuti mukawone phiri likatayika.
Onaninso: 10 zifukwa zomwe zingakulitsire kunenepa.