Zifukwa 20 Zomwe Simukuchepera Kunenepa

Zamkati

• 1. Mwinanso Mukutaya Osazindikira
• 2. Simukusunga Zomwe Mukudya
• 3. Simukudya Mapuloteni Okwanira
• 4. Mukudya Zakudya Zambiri
• 5. Simukudya Zakudya Zonse
• 6. Simukukweza Zolemera
• 7. Mukudya Kwambiri (Ngakhale pa Chakudya Chopatsa Thanzi)
• 8. Simukuchita Cardio
• 9. Mukumwabe Chakumwa Choledzeretsa
• 10. Simukugona Bwino
• 11. Simukuchepetsa Zakudya Zam'madzi
• 12. Mukudya Kambiri
• 13. Simukumwa Madzi
• 14. Mukumwa Mowa Wambiri
• 15. Simukudya Mwanzeru
• 16. Muli Ndi Chipatala Chomwe Chimapangitsa Zinthu Kukhala Zovuta
• 17. Mumasokonezeka ndi Chakudya Chamadzimadzi
• 18. Mwakhala Mukudzipha Ndi Njala Kwa Nthawi Yaitali
• 19. Zoyembekeza Zanu Ndizosatheka
• 20. Mumaganizira Kwambiri Zakudya Zakudya
• Mfundo Yofunika Kwambiri

Mukachepetsa thupi, thupi lanu limamenyananso.

Mutha kutaya kulemera kambiri poyamba, osachita khama. Komabe, kuonda kungachedwetse kapena kuimiratu pakapita kanthawi.

Nkhaniyi ikulemba zifukwa 20 zomwe zimakupangitsani kuti muchepetse kunenepa.

Mulinso maupangiri othandizira kuchitapo kanthu kupyola phiri ndi kuyambitsanso zinthu.

1. Mwinanso Mukutaya Osazindikira

Ngati mukuganiza kuti mukukumana ndi phiri locheperako thupi, simuyenera kuda nkhawa pakadali pano.

Ndizofala kwambiri kuti sikelo isasunthike masiku angapo (kapena masabata) nthawi imodzi. Izi sizitanthauza kuti simukutaya mafuta.

Kulemera kwa thupi kumayamba kusinthasintha ndi mapaundi ochepa.Zimatengera zakudya zomwe mukudya, ndipo mahomoni amathanso kukhala ndi gawo lalikulu pamadzi omwe thupi lanu limasunga (makamaka azimayi).

Komanso, ndizotheka kupeza minofu nthawi yomweyo mukataya mafuta. Izi ndizofala makamaka ngati mwangoyamba kumene kuchita masewera olimbitsa thupi.

Ichi ndichinthu chabwino, popeza zomwe mukufuna kutaya ndi mafuta amthupi, osati kulemera kokha.

Ndibwino kugwiritsa ntchito chinthu china kupatula sikelo kuti mupeze patsogolo. Mwachitsanzo, yesani kuchuluka kwa m'chiuno mwanu ndi kuchuluka kwamafuta amthupi kamodzi pamwezi.

Komanso, momwe zovala zanu zimakwanira bwino komanso momwe mumadzionera pagalasi zimatha kudziwa.

Pokhapokha kulemera kwanu kukakhala komweko kwamilungu yopitilira 1-2, mwina simuyenera kuda nkhawa chilichonse.

Chidule Malo okwera kulemera amatha kufotokozedwa ndi minofu
phindu, chakudya chosagaya chakudya komanso kusinthasintha kwa madzi amthupi. Ngati sikelo satero
budge, mwina ukhoza kutaya mafuta.

2. Simukusunga Zomwe Mukudya

Kudziwa ndikofunikira kwambiri ngati mukuyesera kuti muchepetse kunenepa. Anthu ambiri sadziwa kuti amadya bwanji.

Kafukufuku akuwonetsa kuti kutsatira zomwe mumadya kumathandiza kuti muchepetse thupi. Anthu omwe amagwiritsa ntchito ma diaries azakudya kapena kujambula zomwe amadya nthawi zonse amachepetsa kwambiri kuposa anthu omwe (1,).

Chidule
Kusunga zolemba za chakudya kumatha kukhala kothandiza mukamayesetsa kuchepetsa thupi.

3. Simukudya Mapuloteni Okwanira

Mapuloteni ndi chinthu chimodzi chofunikira kwambiri chochepetsera thupi.

Kudya mapuloteni pa 25-30% ya ma calories kungalimbikitse kagayidwe kake ndi ma 80-100 calories patsiku ndikupangitsani kuti muzidya makilogalamu ochepa patsiku. Zitha kuchepetsa kwambiri kulakalaka ndi kulakalaka (,,,,).

Izi zimaphatikizidwa ndi zotsatira zamapuloteni pama mahomoni olimbikitsa kudya, monga ghrelin ndi ena (,).

Ngati mumadya kadzutsa, onetsetsani kuti mwadzaza mapuloteni. Kafukufuku akuwonetsa kuti omwe amadya chakudya cham'mawa chokhala ndi mapuloteni ambiri sakhala ndi njala ndipo amakhala ndi zolakalaka zochepa tsiku lonse ().

Kudya kwambiri mapuloteni kumathandizanso kupewa kuchepa kwa kagayidwe kachakudya, komwe kumabweretsa vuto lochepetsa thupi. Kuphatikiza apo, zimathandizira kupewa kupewanso kulemera (,,).

Chidule Zochepa
kudya mapuloteni kumatha kuyesetsa kuti muchepetse kuyesetsa kwanu. Onetsetsani kuti
idyani zakudya zambiri zamapuloteni.

4. Mukudya Zakudya Zambiri

Anthu ambiri omwe ali ndi vuto lochepetsa thupi amangodya ma calories ambiri.

Mutha kuganiza kuti izi sizikukhudzani inu, koma kumbukirani kuti kafukufukuyu nthawi zonse amawonetsa kuti anthu amakonda kunyalanyaza kuchuluka kwa kalori wawo ndi kuchuluka kwakukulu (,,).

Ngati simukuchepetsa thupi, muyenera kuyesa kulemera zakudya zanu ndikutsata zopatsa mphamvu zanu kwakanthawi.

Nazi zinthu zina zothandiza:

• Chojambulira cha kalori - Gwiritsani ntchito chida ichi kuti muwone
  kuchuluka kwa ma calories kudya.
• Ziwerengero za kalori - Ili ndi mndandanda wa asanu aulere
  mawebusayiti ndi mapulogalamu omwe angakuthandizeni kudziwa kuchuluka kwa kalori yanu ndi michere yanu
  kudya.

Kutsata ndikofunikanso ngati mukuyesera kukwaniritsa cholinga china cha michere, monga kupeza 30% yama calories anu kuchokera ku protein. Izi ndizosatheka kukwaniritsa ngati simukutsata bwino zinthu.

Nthawi zambiri sikofunikira kuwerengera zopatsa mphamvu ndi kuyeza zonse pamoyo wanu wonse. M'malo mwake, yesani maluso awa kwa masiku angapo miyezi ingapo iliyonse kuti mumve kuchuluka kwa zomwe mukudya.

Chidule Ngati
kuonda kwanu kukuwoneka kuti kwaima, ndizotheka kuti mutha kukhala
kudya kwambiri. Anthu nthawi zambiri amawonetsa kuchuluka kwa kalori yawo.

5. Simukudya Zakudya Zonse

Chakudya ndi chofunikira mofanana ndi kuchuluka.

Kudya zakudya zopatsa thanzi kumatha kukhala ndi thanzi labwino ndikuthandizira kukhala ndi chidwi chofuna kudya. Zakudya izi zimakhala zodzaza kwambiri kuposa zomwe zimakonzedwa.

Kumbukirani kuti zakudya zambiri zosinthidwa zotchedwa "zakudya zathanzi" sizikhala zathanzi kwenikweni. Onetsetsani zakudya zonse, zosakaniza zokha momwe mungathere.

Chidule Pangani
Zachidziwikire kuti muzidya zakudya zanu zonse. Kudya chakudya chochuluka kwambiri
kuwononga kupambana kwanu.

6. Simukukweza Zolemera

Chimodzi mwazinthu zofunika kwambiri zomwe mungachite mukachepetsa thupi ndi kuchita njira zina zolimbanirana nazo, monga kukweza zolemera.

Izi zingakuthandizeni kukhalabe ndi minofu, yomwe nthawi zambiri imawotchedwa limodzi ndi mafuta amthupi ngati simukuchita masewera olimbitsa thupi ().

Kukweza zolemera kungathandizenso kupewa kuchepa kwa kagayidwe kake ndikuwonetsetsa kuti thupi lanu limakhalabe lolimba komanso laminyewa ().

Chidule
Kulimbitsa mphamvu ndi njira yothandiza kutaya mafuta. Zimalepheretsa kutayika kwa
minofu nthawi zambiri imalumikizidwa ndi kuchepa thupi ndipo imathandizira kukhalabe ndi mafuta kwakanthawi
kutaya.

7. Mukudya Kwambiri (Ngakhale pa Chakudya Chopatsa Thanzi)

Kudya kwambiri ndizotsatira zomwe zimachitika pakudya. Zimaphatikizapo kudya mwachangu chakudya chochuluka, nthawi zambiri kuposa momwe thupi lanu limafunira.

Ili ndi vuto lalikulu kwa ma dieters ambiri. Ena mwa iwo amadya zakudya zopanda pake, pomwe ena amadya zakudya zopatsa thanzi, kuphatikiza mtedza, mabotolo a mtedza, chokoleti chakuda, tchizi, ndi zina zambiri.

Ngakhale china chake chili chathanzi, ma calories ake amawerengerabe. Kutengera kuchuluka kwa mawu, kumwerekera kamodzi kumatha kuwononga kudya sabata lathunthu.

Chidule Ngati inu
kudya kwambiri chakudya, kumatha kufotokoza chifukwa chomwe sikelo yanu ikuwonekera.

8. Simukuchita Cardio

Kuchita masewera olimbitsa thupi, komwe kumadziwikanso kuti masewera olimbitsa thupi kapena masewera olimbitsa thupi, ndi mtundu uliwonse wa masewera olimbitsa thupi omwe amalimbitsa mtima wanu. Zimaphatikizapo zochitika monga kuthamanga, kupalasa njinga komanso kusambira.

Ndi imodzi mwanjira zothandiza kwambiri kuti mukhale ndi thanzi labwino. Ndiwothandiza kwambiri pakuwotcha mafuta am'mimba, mafuta owopsa a "visceral" omwe amamanga mozungulira ziwalo zanu ndikupangitsa matenda (,).

Chidule Pangani
zedi kuchita cardio pafupipafupi. Zimakuthandizani kuwotcha mafuta, makamaka mozungulira
pakati. Kulephera kuchita masewera olimbitsa thupi kungakhale chifukwa chimodzi chothandizira kuti muchepetse phiri.

9. Mukumwabe Chakumwa Choledzeretsa

Zakumwa zosakaniza ndi zonenepetsa kwambiri pakudya. Ubongo wanu sulipira mavitamini omwe ali mmenemo mwa kukupangitsani kudya zakudya zochepa (,).

Izi sizowona kokha pa zakumwa zotsekemera monga Coke ndi Pepsi - zimagwiranso ntchito ndi zakumwa "zathanzi" monga Vitaminwater, yomwe imadzazidwanso ndi shuga.

Ngakhale timadziti ta zipatso ndi mavuto, ndipo sayenera kudyedwa ochuluka. Galasi limodzi limakhala ndi shuga wofanana ngati zipatso zingapo.

Chidule
Kupewa zakumwa zonse zotsekemera ndi njira yabwino kwambiri yochepetsera thupi. Nthawi zambiri
Pangani gawo lalikulu la kudya kwa anthu kalori.

10. Simukugona Bwino

Kugona bwino ndichimodzi mwazinthu zofunika kwambiri pamoyo wanu wamthupi komanso wamaganizidwe, komanso kulemera kwanu.

Kafukufuku akuwonetsa kuti kugona mokwanira ndi chimodzi mwazinthu zazikulu zomwe zimayambitsa kunenepa kwambiri. Akuluakulu ndi ana osagona bwino ali ndi chiopsezo chachikulu cha 55% ndi 89% chokhala wonenepa, motsatana ().

Chidule Kupanda
Kugona kwabwino ndichowopsa kwambiri pakunenepa kwambiri. Itha kulepheretsanso yanu
kuwonda patsogolo.

11. Simukuchepetsa Zakudya Zam'madzi

Ngati muli ndi kulemera kwambiri kuti muchepetse komanso / kapena mavuto amadzimadzi ngati mtundu wa 2 shuga kapena matenda ashuga, mungafune kuganizira zakudya zochepa.

M'maphunziro afupikitsa, zakudya zamtunduwu zawonetsedwa kuti zimayambitsa kuwonda kwakanthawi kochulukirapo kuposa kawiri kawiri monga zakudya zomwe zili ndi mafuta ochepa omwe amalimbikitsidwa (24,).

Zakudya zamafuta ochepa zimathandizanso kuti zinthu ziziyenda bwino, monga triglycerides, "zabwino" HDL cholesterol ndi shuga m'magazi, kungotchulapo ochepa (,,,).

Chidule Ngati inu
amalephera kuonda, lingalirani kuyesera zakudya zamafuta ochepa. Kafukufuku wambiri akuwonetsa
kuti chakudya chotsika ndi carb chingakhale njira yothandiza yochepetsera thupi.

12. Mukudya Kambiri

Ndi nthano kuti aliyense ayenera kudya zakudya zazing'ono tsiku lililonse kuti apititse patsogolo kagayidwe kake ndikuchepetsa thupi.

Kafukufuku akuwonetsa kuti pafupipafupi chakudya sichimakhudza kwenikweni kuwotcha mafuta kapena kuwonda (,).

Ndizoseketsa kwenikweni kukonzekera ndikukhala ndikudya tsiku lonse, chifukwa zimapangitsa kuti thanzi labwino likhale lovuta kwambiri.

Kumbali inayi, njira imodzi yochepetsera thupi yotchedwa kusala kwakanthawi imaphatikizapo kusakhala mwadala popanda chakudya kwa nthawi yayitali (maola 15-24 kapena kupitilira apo).

Chidule Kudya
Nthawi zambiri zimatha kuyambitsa kuchuluka kwa kalori, kuchepetsa kulemera kwanu
khama.

13. Simukumwa Madzi

Madzi akumwa atha kupindulitsa kuchepa thupi.

Pakafukufuku wamasabata khumi ndi awiri owonda, anthu omwe amamwa theka la lita (ma ola 17) amadzi mphindi 30 asanadye adataya kulemera kwa 44% kuposa omwe sanachite ().

Madzi akumwa awonetsedwanso kuti amalimbikitsa kuchuluka kwa ma calories opsezedwa ndi 24-30% munthawi ya 1.5 maola (,).

Chidule Kuchepetsa
kalori wanu wambiri, imwani kapu yamadzi musanadye. Madzi akumwa atha
onjezerani kuchuluka kwa ma calorie inu
kutentha.

14. Mukumwa Mowa Wambiri

Ngati mumakonda mowa koma mukufuna kuonda, ndibwino kumamatira ku mizimu (monga vodka) yosakanizidwa ndi chakumwa cha zero-calorie. Mowa, vinyo ndi zakumwa zoledzeretsa zotsekemera ndizambiri zamafuta.

Komanso kumbukirani kuti mowa womwewo uli ndi ma calories 7 pa gramu, omwe ndi okwera.

Izi zikunenedwa, maphunziro a mowa ndi kunenepa amawonetsa zotsatira zosakanikirana. Kumwa mowa pang'ono kumawoneka ngati kwabwino, pomwe kumwa kwambiri kumalumikizidwa ndi kunenepa ().

Chidule
Zakumwa zoledzeretsa nthawi zambiri zimakhala ndi ma calories ambiri. Mukasankha kumwa
mowa, mizimu yosakanizidwa ndi zero-kalori zakumwa mwina ndiye zabwino kwambiri
zosankha mukamadya.

15. Simukudya Mwanzeru

Njira yotchedwa kudya mwamaganizidwe ikhoza kukhala imodzi mwazida zamphamvu kwambiri padziko lonse lapansi zochepetsera thupi.

Zimaphatikizapo kuchepa, kudya popanda zosokoneza, kulawa ndikusangalala ndikuluma kulikonse, kwinaku mukumvera zisonyezo zachilengedwe zomwe zimauza ubongo wanu thupi lanu likakhala lokwanira.

Kafukufuku wambiri wasonyeza kuti kudya mosamala kumatha kupangitsa kuti muchepetse thupi komanso kuti muchepetse kudya pafupipafupi (,,,).

Nawa maupangiri odyera mwanzeru:

1. Idyani ndi zododometsa ziro, kukhala pansi patebulo mwachilungamo
   chakudya chanu.
2. Idyani pang’onopang’ono ndi kutafuna bwinobwino. Yesetsani kudziwa mitundu,
   kununkhiza, kununkhira ndi mawonekedwe.
3. Mukakhala kuti mukukhuta, imwani madzi ndikusiya kudya.

Chidule Nthawi zonse
idyani mozama mukamayesera kuonda. Kudya zopanda nzeru ndi chimodzi mwazinthu zazikulu
zifukwa zomwe anthu amavutikira kuti achepetse kunenepa.

16. Muli Ndi Chipatala Chomwe Chimapangitsa Zinthu Kukhala Zovuta

Pali zovuta zina zamankhwala zomwe zimatha kuyambitsa kunenepa ndikupangitsa kuti zikhale zovuta kwambiri kuti muchepetse kunenepa.

Izi zimaphatikizapo hypothyroidism, polycystic ovarian syndrome (PCOS) ndi kugona tulo.

Mankhwala ena amathanso kupangitsa kuti muchepetse kunenepa, kapena kupangitsa kunenepa.

Ngati mukuganiza kuti izi zikugwira ntchito kwa inu, lankhulani ndi adokotala pazomwe mungasankhe.

Chidule
Matenda azachipatala monga hypothyroidism, kugona tulo komanso PCOS atha kulepheretsa
kuyesetsa kwanu kuchepa thupi.

17. Mumasokonezeka ndi Chakudya Chamadzimadzi

Malinga ndi kafukufuku wa 2014, pafupifupi 19.9% ​​ya anthu aku North America ndi Europe amakwaniritsa zomwe zimayambitsa kusala kudya ().

Anthu omwe ali ndi vutoli amagwiritsa ntchito zakudya zopanda pake mofananamo ngati omwe amamwa mankhwala osokoneza bongo amagwiritsa ntchito mankhwala osokoneza bongo ().

Ngati mumakonda kudya zakudya zonenepetsa, ndiye kuti kungodya zochepa kapena kusintha zakudya zanu kumawoneka ngati kosatheka. Nazi njira zopezera thandizo.

Chidule Ngati inu
kukhala ndi zolakalaka zamphamvu pakudya kapena kusala kudya, kuonda kungakhale kovuta kwambiri.
Ganizirani kufunafuna chithandizo cha akatswiri.

18. Mwakhala Mukudzipha Ndi Njala Kwa Nthawi Yaitali

Mwina sikungakhale lingaliro labwino "kudya" kwa nthawi yayitali.

Ngati mwakhala mukutaya thupi kwa miyezi yambiri ndipo mwafika paphiri, ndiye kuti mwina mukufunika kupuma.

Limbikitsani chakudya chanu cha calorie ndi ma calories ochepa patsiku, kugona mokwanira ndikukweza zolemetsa ndi cholinga cholimba ndikupeza pang'ono minofu.

Limbikitsani kuti thupi lanu likhale ndi mafuta kwa miyezi 1-2 musanayambe kuyesanso kunenepa.

Chidule Ngati inu
Mwafika paphiri locheperako thupi, mwina mukadakhala kuti mumadyanso
Kutalika. Mwina ndi nthawi yopuma.

19. Zoyembekeza Zanu Ndizosatheka

Kuchepetsa thupi nthawi zambiri kumachitika pang'onopang'ono. Anthu ambiri amaleza mtima asanafike kumapeto.

Ngakhale kuti nthawi zambiri zimatha kuonda msanga pachiyambi, ndi anthu ochepa kwambiri omwe amatha kupitiliza kuonda pamlingo wopitilira mapaundi 1-2 pa sabata.

Vuto lina lalikulu ndiloti anthu ambiri amayembekezera zosatheka pazomwe zingatheke ndi zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi.

Chowonadi ndi chakuti, si aliyense amene angawoneke ngati wolimbitsa thupi kapena wolimbitsa thupi. Zithunzi zomwe mumaziwona m'magazini ndi malo ena nthawi zambiri zimakwezedwa.

Ngati mwataya kale kulemera kwina ndipo mukumva bwino za inu nokha, koma sikelo ikuwoneka ngati sichifuna kupitanso patsogolo, ndiye kuti mwina muyenera kuyamba kugwira ntchito yolandila thupi lanu momwe liliri.

Nthawi ina, kulemera kwanu kudzafika pabwino pomwe thupi lanu limakhala lomasuka. Kuyesera kupitirira izi mwina sikungakhale kopindulitsa, ndipo mwina mwina ndizosatheka kwa inu.

Chidule
Zoyembekeza za anthu nthawi zina zimakhala zosatheka pankhani yolemera.
Kumbukirani kuti kuonda kumatenga nthawi ndipo si aliyense amene angawoneke ngati
olimba lachitsanzo.

20. Mumaganizira Kwambiri Zakudya Zakudya

Zakudya pafupifupi sizigwira ntchito nthawi yayitali. Ngati zili choncho, kafukufuku akuwonetsa kuti anthu omwe amadya amadwala kwambiri pakapita nthawi ().

M'malo moyandikira kutaya thupi kuchokera pamaganizidwe, pangani cholinga chanu chachikulu kukhala munthu wachimwemwe, wathanzi komanso wathanzi.

Ganizirani zodyetsa thupi lanu m'malo mozilanda, ndipo lolani kuti muchepetse thupi ngati zotsatira zachilengedwe.

Chidule
Kudya si njira yanthawi yayitali. Ngati mukufuna kutaya thupi ndikuzisiya
m'kupita kwanthawi, yang'anani pakukhala ndi moyo wathanzi.

Mfundo Yofunika Kwambiri

Kuchepetsa thupi sikophweka nthawi zonse ndipo zinthu zambiri zimatha kuyimitsa.

Pa mulingo wofunikira kwambiri, kuchepa kwamafuta kumachitika pomwe kudya kwa kalori kumakhala kofanana kapena kupitilira momwe ndalama zimagwiritsidwira ntchito.

Yesani njira kuyambira pakudya mosamala mpaka kusunga zolemba za chakudya, kuyambira kudya mapuloteni ochulukirapo mpaka kuchita zolimbitsa thupi.

Pamapeto pake, kuti musinthe kulemera kwanu komanso moyo wanu zimafuna kudzipereka, kudziletsa, kupirira komanso kupirira.