N’chifukwa chiyani kuchepetsa thupi n’kovuta? Ndi chiyani chomwe chingakusokonezeni pazakudya zanu? | |

Ngati mawu oyambawa akukhudza inu, muyenera kuzindikira omwe akukutsutsani kuti mukonzekere bwino mkangano wotsatira. Kutaya kilos nthawi zambiri kumakhala masewera amisala ndi inu nokha. Inu mukudziwa, pambuyo pa zonse inu mwakhala mukuonda nthawi zambiri. Choncho, kuzindikira zomwe zikuwononga kupambana kwanu ndi sitepe yoyamba kuti muyambenso masewerawa - mogwira mtima komanso mwanzeru. Pokhala ndi ndondomeko komanso kudziwa momwe mungathanirane ndi owononga kuwonda, mudzakhala otsimikiza, ogwira mtima, komanso otsimikiza kuthetsa mavuto anu. Ndikukhulupirira kuti mukaziyang'anitsitsa, mudzagonjetsa ziwanda zanu mosavuta kuposa kale.

Nawa ma saboteurs 8 apamwamba kwambiri ochepetsa thupi:

1. Mumaganizira kwambiri kuwerengera ma calories a chakudya, osati pa ubwino wake

Mumalowetsa zinthu zosiyanasiyana kapena mbale mu chowerengera cha calorie, ndikuwonjezera kufunikira kwake kopatsa thanzi komanso calorie. Mumaona kuchepa thupi ngati masamu momwe manambala amakutsimikizirani kuti mwapambana. Osapupuluma. Kuperewera kwa caloric ndikofunikira, inde, koma chofunikira kwambiri kuposa kuchuluka kwa ma calories ndi mtundu wa chakudya chomwe mumadya. Mukhoza kuchepetsa thupi mwa kudya nthawi zonse ku McDonald's, koma posakhalitsa thupi lanu lidzapempha zakudya, mchere, mavitamini, mafuta abwino.

Popatsa thupi zomwe limafunikira, metabolism imayamba mosalakwitsa. Zakudya zopanda thanzi nthawi zambiri zimakhala ndi chiwerengero chofanana cha ma calories monga zakudya zopatsa thanzi, koma mtengo wa zakudya ziwirizi ndi nkhani ina. Ngati muli ndi chakudya chofulumira, maswiti kapena mchere, zokhwasula-khwasula zokhala ndi ma calories nthawi zambiri - thupi lanu limabedwa ndi zakudya zomwe zimafunikira kuti mukhale ndi moyo wathanzi. Msuzi waku China, tchipisi, keke kapena bar m'malo mwachakudya chabwinobwino, chopatsa thanzi sichingakhale chowopsa, koma ngati chidyedwa pafupipafupi, chikhoza kuwononga thupi lanu.

2. Maganizo a "zonse kapena ayi".

Maganizo amtunduwu amakhudza pafupifupi aliyense amene akuwonda. Tonse tapanga cholakwika ichi kangapo, ndipo ena a ife titha kukhala tikulakwitsa nthawi zonse. Ndi chiyambi cha njira yotsatira kuwonda, molimba mtima kumamatira ku zisankho zanu ndi kutsatira scrupulously anakonza zakudya. Komabe, zikachitika zinthu zomwe zimasokoneza kamvekedwe kanu, mumayamba kuthamanga kwina. Munasiya kunenepa ndikuyamba kudya 😉 Munalakwitsa chimodzi, munadya bwino kuposa momwe munakhalira ndipo mukuganiza kuti kulephera uku kukuchotsani ku cholinga chanu.

M'malo modzipeza pamodzi ndi kubwerera ku zizolowezi zanu zachizolowezi, mumaganiza - "Ndalakwitsa! Ndizovuta, ndiye kubwereka kwambiri. Sindisamala." Mumasiya zakudya zanu, mumasiya zolinga zanu zonse ndipo mumasintha maloto a munthu wochepa thupi chifukwa cha hedonistic pampering m'kamwa mwanu.

Chokani pamalingaliro abwino oti mukhale angwiro pazakudya, ndipo musabwerere m'mbuyo chifukwa mwaphwanya malamulo anu. Zimachitika. Dzikhululukireni nokha mwamsanga ndikubwerera ku dongosolo.

3. Mumadya zomanga thupi zochepa kwambiri, mafuta ochepa kwambiri ndi fiber, komanso chakudya chopatsa thanzi kwambiri

Anthu amakonda kudya mopambanitsa pazakudya zomwe sizili bwino. Ngati mupereka mapuloteni ochepa kwambiri, mafuta kapena fiber muzakudya zanu, komanso zakudya zopatsa mphamvu zambiri - simudzakhuta ndipo mudzadya kwambiri, ndikudzudzula zofuna zofooka. Kulakwitsa!

Pangani chakudya chanu kukhala choyambirira m'njira yoti mukhale ndi mapuloteni ofunikira kuti mumange thupi lanu, mafuta abwino ndi fiber zomwe zimadzaza matumbo anu bwino, zimachepetsa chimbudzi ndikusungani nthawi yayitali. Zakudya zama carbohydrate si mdani wa kuwonda, koma muyenera kudziwa nthawi yoti mudye, kuchuluka kwake komanso mtundu wanji. Ngati ndinu wothamanga, mutha kupeza maphwando akuluakulu amafuta amafuta kuposa munthu wosakwiya.

4. Mumadya zakudya zokhwima kwambiri

Pokhapokha ngati thanzi lanu likufuna, musadye zakudya zomwe zimachotsa gawo lalikulu la chakudya chanu. Zina mwazakudyazi zimakhala ndi menyu osauka kwambiri: kabichi, nthochi, apulo, dzira, madzi, masamba ndi zipatso zosala kudya, etc. Zakudya zonsezi zingawoneke ngati njira yoyesera, makamaka popeza amalonjeza kuchira kuwonjezera pa kuwonda. Komabe, khalani wotsutsa ndi wololera kwa iwo. Osazigwiritsa ntchito mosaganizira.

Pakapita nthawi, amawoneka kuti akubweretsa zabwino zambiri, koma muyenera kudziwa kuti amanyamula zoopsa monga kuperewera kwa zakudya m'thupi kapena kutaya minofu ya minofu, yomwe imakhala yovuta kumanganso pambuyo pake. Kuonjezera apo, pambuyo pa kutha kwa zakudya zotere, thupi limakonda kubwezeretsa makilogalamu otayika.

5. Kusathandizidwa ndi achibale, abwenzi ndi abwenzi

Kutaya thupi ndi njira yovuta komanso yovuta. Pali mayesero, mavuto, ndi zopinga pa sitepe iliyonse. Ndi magulu amphamvu okha komanso ochepa omwe amakumana ndi zovuta izi popanda kuphethira diso. Tsoka ilo, ambiri aife timalakwitsa ndikulephera, chifukwa chake ndikofunikira kwambiri kuthandizira malo omwe tili pafupi.

Kudya zakudya komanso kudziletsa kudya pomwe ena am'banjamo amadzisangalatsa - kumafuna mphamvu komanso kutsimikiza mtima. Kaŵirikaŵiri timagonja ku chitsenderezo cha chilengedwe ndipo timasonkhezeredwa kudya chakudya chimene sichimatithandiza kuonda. Ngati iyi ndi nthano yanthawi imodzi ndipo tikuwongolera, palibe vuto. Ndizoipa kwambiri ngati, chifukwa chosowa chithandizo, tisiya kwathunthu lingaliro la kuchepa thupi ndikukhala ndi zizolowezi zoipa, chifukwa tilibenso mphamvu zolimbana ndi zofooka zathu, tilibe chilimbikitso chosintha.

6. Mwakhala mukudya moyo wanu wonse

Zingamveke zangwiro, sichoncho? Oposa theka la ntchito zakudya zosiyanasiyana nthawi zonse. Ndapanga zambiri za ine ndekha m'moyo wanga. Komabe, muyenera kumvetsetsa kuti thupi silinasinthidwe kuti ligwire ntchito pa kuchepa kwa caloric kosatha. Idzadziteteza ku kuchepa kwa thupi ndi njira zosiyanasiyana. Kuchokera pamalingaliro achilengedwe, kutaya kilogalamu sikunali kwabwino kwa inu, kotero thupi lapanga njira zambiri zopewera.

Kuonjezera apo, kuchepetsa kulemera kwakukulu ndi kutaya thupi kosatha kungawononge maganizo athu. Kupsyinjika, kudziimba mlandu, kudya komanso kusakhala ndi chakudya, kukhala "ochimwa" ndi "waulemu", osadzivomereza, kuyang'ana pa zopatsa mphamvu, maonekedwe anu ndi ena - zonsezi zikhoza kukusokonezani pakapita nthawi ndikuchotsa chisangalalo cha moyo.

Khalani osamala ndipo musapitirire muzakudya zanu. Ngati kuwonda kumakuyamwani mphamvu zonse zabwino, ndi chizindikiro chakuti muyenera kuyima pang'ono ndikudziyang'ana nokha ndi diso lofatsa.

7. Molimba mtima mumamatira ku dongosolo tsiku lonse, koma mumasochera madzulo

Chabwino, chinthu chokhudza ubongo wa munthu ndichoti chilango cha usana chimatha kusungunuka pamene mayesero amadzulo. Izi zimachitika chifukwa cha kutopa komanso kulemedwa ndi mavuto osiyanasiyana. Masana, timakonda kukhala olimbikitsidwa kwambiri ndikuthana ndi zofuna zathu zonse popanda kukayikira. Pali nthawi, komabe, pamene mphamvu zamaganizo izi zimatha madzulo. Kutopa, kusadziletsa, kudzikonda, kufunafuna chitonthozo ndi mpumulo pakudya - izi ndi zina mwa zinthu zomwe zimawononga kuwonda.

Ngati muli ndi vuto ndi kuukira kwamadzulo pa furiji, ngakhale mulibe njala, yesetsani kuyang'ana nkhaniyi mosamala kwambiri. Pezani zifukwa zamakhalidwe anu ndikuyang'ana njira zina kuti musangalale popanda zokhwasula-khwasula. Kuwonjezera pa kudya, padziko lapansi pali zosangalatsa zambiri.

8. Inu nokha ndinu wowononga wanu wamkulu kutsekereza kuwonda

Mukufuna kuchepetsa thupi, mukuyesera, mukuchepetsa thupi, koma mukuzungulira mozungulira kapena kuyimirira. Mudzaonda pang'ono pambuyo pake mupezanso ma kilogalamu otayika mmbuyo. Simukutsimikiza kuchitapo kanthu, ndipo kuzengereza ndi ulesi ndi abwenzi anu apamtima omwe amakulepheretsani kukwaniritsa cholinga chanu. Pakapita nthawi, mumayiwala chifukwa chake mumasamala za munthu wochepa thupi, ndiye kuti mumakhala mu "kuchepa" kwazaka zambiri ndipo palibe chomwe chimasintha.

Kodi pali malangizo abwino pa izi? Chabwino, munthu yekhayo amene angakulimbikitseni kuchitapo kanthu ndikuyesera kuchepetsa thupi ndi inu nokha. Ngati simunachite bwino, ngakhale mutayamba nthawi miliyoni, simungakhale ndi chidwi. Zachidziwikire.

Ndikoyenera kukambirana moona mtima ndi inu nokha ndikupeza zifukwa zomwe zimapindulira kuti muchepetse thupi. Ngati simungathe kudzilimbikitsa, ndipo mumasamala za kuchita bwino pakuchepetsa thupi - funani thandizo kwa akatswiri - katswiri wazakudya kapena wophunzitsa payekha nthawi zina amatha kuchita zodabwitsa ndikuphwanya otayika komanso kukhumudwitsidwa kuchokera kumalo otonthoza.

Kukambitsirana

Kuonda ndi ntchito yovuta kwambiri 😉 Palibe amene ananena kuti zingakhale zosavuta komanso zosapweteka. Ochepetsa kuwonda amabisala pa sitepe iliyonse, kukusokonezani ku cholinga chanu. Nkhaniyi imatchula ochepa chabe a iwo, koma pali zinthu zambiri zomwe zimawononga kuwonda. Mwina munawazindikira kale ena a iwo ndipo munachita nawo mwangwiro. Mwina mwakhala mukumenyana mpaka pano koma osapambana. Kumbukirani kuti zonse zili m'manja mwanu ndipo ndiwe amene mumagwiritsa ntchito makhadi - simuyenera kugwidwa ndi anthu ochepetsa thupi ndikuvutika ndi kusowa kwa zotsatira. Dziwani adani anu mwatcheru, yang'anani mosamala, ndipo konzekerani njira zothana nawo - kamodzi kokha. Zabwino zonse!

Ndi ziti mwa zotsatirazi zowonda zomwe zimakuvutitsani kwambiri?

Kodi mungatchule machitidwe ena ochepetsa thupi omwe mwakhala mukuchita nawo? Tikuyembekezera ndemanga zanu ndi zomwe mwawona.