Kodi mungakulitse kagayidwe kanu?

Kagayidwe kanu ndimachitidwe omwe thupi lanu limagwiritsa ntchito kupanga ndikuwotcha mphamvu kuchokera pachakudya. Mumadalira kagayidwe kanu kagayidwe kake kuti muzipuma, kuganiza, kugaya, kufalitsa magazi, kutentha, kuzizira, komanso kukhala ozizira kutentha.

Ndichikhulupiriro chofala kuti kukweza kagayidwe kathu kagayidwe kake kumakuthandizani kuwotcha ma calories owonjezera komanso kuwonda. Tsoka ilo, pali zabodza zambiri pakulimbikitsa kagayidwe kazinthu kuposa njira zomwe zimagwira ntchito. Zikhulupiriro zina zimatha kubweza. Ngati mukuganiza kuti mukuwotcha zopatsa mphamvu kuposa momwe muliri, mutha kudya kuposa momwe muyenera.

Nazi izi pa nthano 6 zama metabolism.

Bodza # 1: Kuchita masewera olimbitsa thupi kumalimbitsa kagayidwe kanu nthawi yayitali mutasiya.

Ndizowona kuti mumawotcha mafuta ambiri mukamachita masewera olimbitsa thupi, makamaka mukamakweza mtima wanu ndi zinthu monga kupalasa njinga kapena kusambira.

Kuwonjezeka kwa kalori kotentha kumatenga nthawi yonse yomwe mumachita masewera olimbitsa thupi. Mutha kupitiliza kuwotcha mafuta owonjezera ola limodzi kapena kupitilira apo, koma zotsatira zake zolimbitsa thupi zimayimira pamenepo. Mukasiya kusuntha, kagayidwe kanu kagayidwe kake kamagwiritsanso ntchito kupumula.

Ngati mumadzaza mafuta mukamaliza masewera olimbitsa thupi, mukuganiza kuti thupi lanu liziwotcha mafuta tsiku lonse, mumakhala pachiwopsezo chokunenepa.

Zoyenera kuchita: Muzichita masewera olimbitsa thupi kuti mukhale ndi thanzi labwino komanso kuti muzidya mafuta athanzi. Musalole kuti masewera olimbitsa thupi akupatseni chifukwa chokwanira chomwa zakudya komanso zakumwa zamafuta ambiri.

Nthano # 2: Kuwonjezera minofu kumakuthandizani kuti muchepetse thupi.

Minofu imatentha ma calorie ambiri kuposa mafuta. Kodi kulimbitsa minofu yanu sikungakulitse kagayidwe kanu? Inde, koma pang'ono pokha. Olimbitsa thupi nthawi zonse amangopeza ma kilogalamu angapo a minofu. Izi sizokwanira kupanga kusiyana kwakukulu kuchuluka kwa ma calories omwe mumawotcha. Kuphatikiza apo, ikagwiritsidwa ntchito, minofu imawotcha ma calories ochepa. Nthawi zambiri, ubongo wanu, mtima, impso, chiwindi, ndi mapapo zimayambitsa matenda anu ambiri.

Zoyenera kuchita: Kwezani zolemera kuti mukhale ndi mafupa ndi minofu yolimba. Pangani gawo lamaphunziro olimbitsa mphamvu lomwe limaphatikizapo zochitika zolimbitsa mtima wanu. Kuti muchepetse kunenepa kwambiri, muyeneranso kudya chakudya chopatsa thanzi komanso magawo oyenera.

Nthano # 3: Kudya zakudya zina kumatha kupangitsa kuti thupi liziyenda bwino.

Kudya zakudya monga tiyi wobiriwira, caffeine, kapena tsabola wotentha tsabola sikungakuthandizeni kukhetsa mapaundi owonjezera (kilogalamu). Zina zitha kukupatsani mphamvu zochepa m'thupi lanu, koma osakwanira kupanga kulemera kwanu.

Zoyenera kuchita: Sankhani zakudya kuti azidya zakudya zabwino komanso azisangalala. Idyani zakudya zosiyanasiyana zopatsa thanzi zomwe zimakudzazani osakhuta.

Bodza # 4: Kudya chakudya chochepa masana kumawonjezera kagayidwe kanu.

Tsoka ilo, pali umboni wochepa wasayansi wosonyeza kuti kudya pang'ono, pafupipafupi kumawonjezera kagayidwe.

Kudya chakudya tsiku lonse kungakutetezeni kuti musakhale ndi njala komanso kudya mopitirira muyeso. Ngati ndi choncho, ndi lingaliro labwino. Ochita masewera olimbitsa thupi amachita bwino akamadya pafupipafupi pang'ono. Ngati ndinu munthu amene zimamuvuta kusiya mukangoyamba kudya, kudya katatu patsiku kungakupangitseni kukhala kosavuta kudya mosadukiza.

Zoyenera kuchita: Samalani njala zanu ndipo idyani mukamva njala. Onetsetsani zakudya zanu za tsiku ndi tsiku ndi kuchepetsa shuga wambiri, zakudya zopanda mafuta.

Nthano # 5: Kugona tulo tokwanira ndikwabwino pamatenda anu.

Kugona bwino usiku sikungakulitse kagayidwe kanu koma kusagona mokwanira kumatha kuwonjezera mapaundi. Anthu ogona tulo amakonda kudya zopatsa mphamvu kuposa momwe amafunikira, mwina kuthana ndi kutopa.

Zoyenera kuchita: Konzani moyo wanu kuti mukhale ndi nthawi yokwanira yogona. Ngati mukulephera kugona, yang'anani njira zopumulira musanagone ndikupangitsa chipinda chanu kugona mokwanira. Lankhulani ndi wothandizira zaumoyo wanu ngati malangizo azodzisamalira ogona bwino sakuthandiza.

Bodza lachisanu ndi chimodzi # 6: Mudzalemera mukakalamba chifukwa kagayidwe kanu kakuchepera.

Ngakhale zili zowona kuti kagayidwe kathu kagayidwe kake kamachedwa pang'onopang'ono kusiyana ndi pomwe tidali ana, kunenepa kwambiri pakati pa moyo kumachitika chifukwa timakhala otopa. Ntchito ndi mabanja zimakankhira masewera olimbitsa thupi kumbuyo. Tikapanda kusuntha kwambiri, timataya minofu ndikupeza mafuta.

Mukamakula, mungakhalenso ndi vuto kuwongolera zakudya zanu ndi msinkhu. Pambuyo pa chakudya chachikulu, achinyamata amakonda kudya pang'ono mpaka matupi awo agwiritse ntchito ma calories. Chilakolako chachilengedwe cha chilakolako chimawoneka chikutha pamene anthu akukula. Pokhapokha mutamvetsera mwatcheru, chakudya chachikulu chimatha kuwonjezera.

Zoyenera kuchita: Mukamakula, ndikofunikira kuti muzichita masewera olimbitsa thupi tsiku lililonse. Mukakhalabe achangu ndikumamatira pagawo laling'ono lazakudya zathanzi, mutha kupewa kunenepa mukamakalamba.

Kulemera-kuwonda mphamvu kagayidwe; Kunenepa kwambiri - kumawonjezera kagayidwe; Kunenepa kwambiri - kumawonjezera kagayidwe

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Hodgson AB, Randell RK, Jeukendrup AE. Zotsatira zakumwa kwa tiyi wobiriwira pa makutidwe ndi okosijeni wamafuta popumula komanso panthawi yochita masewera olimbitsa thupi: Adv Nutr. 2013; 4 (2): 129-140. PMID: 23493529 adasankhidwa.ncbi.nlm.nih.gov/23493529/.

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