Zifukwa 3 Kunenepa Kwanu Kumasinthasintha (Zomwe Zilibe kanthu kochita ndi Mafuta Amthupi)

Zamkati

• Onaninso za

Kulemera kwanu monga nambala kumangosinthasintha modabwitsa. Ikhoza kuwuka ndi kugwa tsiku ndi tsiku, ngakhale ola mpaka ola, ndipo kusintha kwa mafuta m'thupi sikumakhala vuto. Mukamaponda sikelo sikuti mumangoyesa minofu ndi mafuta. Nambalayi imayimiranso kulemera kwa mafupa anu, ziwalo zanu, madzi amthupi, glycogen (mtundu wa zopatsa mphamvu zomwe mumazisunga m'chiwindi ndi minofu yanu, yomwe imagwiritsa ntchito ngati mafuta obwezeretsanso, ngati banki yamagetsi yamagetsi) komanso zinyalala mkati mwanu kugaya chakudya komwe simunachotsepo. Popeza mitundu yonseyi apa pali zifukwa zitatu zodziwika bwino zomwe mungaone zikuphulika pamlingo, ngakhale mutataya mafuta amthupi:

Mumadya Sodium Yochuluka Kwambiri

Madzi amakopeka ndi sodium ngati maginito, kotero mukatsitsa mchere wambiri kapena sodium kuposa masiku onse, mutha kukhazikika pa H20 yowonjezera. Makapu awiri amadzi (16 oz) amalemera kilogalamu imodzi, chifukwa chake kusintha kwa madzi kumakhudza kulemera kwanu pamlingo.

Kukonzekera: Imwani madzi owonjezera - zitha kuwoneka zosagwirizana koma zithandizira kutulutsa madzi omwe mwapachikapo. Zakudya zabwino za potaziyamu ndizofunikanso, chifukwa zimakhala ndi diuretic - kusankha kwakukulu kumaphatikizapo nthochi yaying'ono, nyemba za lima, sipinachi yophika, kumenya, yogati ya nonfat, cantaloupe ndi vwende.

Wadzimbidwa

"Kuthandizidwa" kungakupangitseni kulemera kwambiri mpaka thupi lanu litatulutsa zinyalala zomwe zapachikidwapo. Si zachilendo kuti amayi azidzimbidwa ngati gawo la PMS (mwayi wathu!), Koma kupsinjika, kugona pang'ono, komanso kuyenda kumatha kuyambitsa.

Kukonzekera: Imwani madzi ambiri ndikudya zakudya zokhala ndi ulusi wosungunuka kwambiri kuti zinthu zisunthe, monga oats, balere, nkhuyu, nyemba, chia ndi nthanga za fulakesi ndi zipatso za zipatso.

Mukusunga Ma Carbs Ambiri

Thupi lanu lili ndi mphamvu yayikulu yosungira ma carbs - mutha kutsitsa osachepera 500 magalamu. Kuti tichite zimenezi, chidutswa chimodzi cha mkate chimanyamula 15 magalamu a carbs. Mukamadya chakudya chambiri kuposa momwe thupi lanu limafunira nthawi yomweyo, mudzasunga zotsalazo m'chiwindi ndi minofu yanu, zomwe zimakhala pamenepo mpaka zikafunika mafuta. Ndipo pa gramu iliyonse ya glycogen yomwe mumasunga, mumayikiranso pafupifupi magalamu 3-4 amadzi, chifukwa chake ndimavuto awiri pakulemera kwanu.

Kukonzekera: Chepetsani, koma osadula carbs, ndikuyang'ana kwambiri mtundu. Dzenje loyera, ma carbs owoneka ngati mikate yoyera, pasitala ndi zinthu zophika, ndikuphatikizanso tirigu wochepa pachakudya chilichonse, monga oats odulidwa ndi chitsulo, bulauni kapena mpunga wamtchire kapena quinoa, ndikudya chakudya chanu ndi veggies kapena zipatso, puloteni wowonda, ndi mafuta ochepa a zomera. Chitsanzo chabwino: mpunga wambiri wamtchire wokhala ndi chipwirikiti chopangidwa kuchokera kuma veggies osiyanasiyana omwe amatulutsidwa mu mafuta a sesame, komanso shrimp kapena edamame.

Mfundo yofunika kwambiri: ndi zachilendo kuti kulemera kwanu kuchepetse ndikuyenda, kotero ngati muwona kuwonjezeka pang'ono, musachite mantha. Kuti mupeze kilogalamu imodzi yokha yamafuta enieni amthupi, muyenera kudya ma calories 3,500 kuposa momwe mumawotcha (ganizirani zopatsa mphamvu 500 tsiku lililonse kwa masiku asanu ndi awiri molunjika - 500 ndi kuchuluka kwa tchipisi ta mbatata zodzaza manja, kapena chidutswa cha pecan. pie, kapena chikho chimodzi cha ayisikilimu) Ngati kulemera kwanu kukukulira ndi kilogalamu imodzi ndipo simunadye zopitilira 3,500, simunapezepo mafuta a thupi. Chifukwa chake sinthani chidwi chanu pakukula ndi mawonekedwe anu. Ndizotheka kuwona tanthauzo laminyewa yambiri komanso ngakhale kuchepetsedwa kwa mainchesi pomwe kulemera kwanu sikunasunthike.

Onaninso za