Zolakwika 5 Zakudya Zomwe Zimalepheretsa Zotsatira Zolimbitsa Thupi

Zamkati

• Onaninso za

Ndakhala katswiri wazakudya zamasewera m'magulu atatu akatswiri komanso othamanga ambiri pazochita zanga, ndipo ngati mupita kuntchito 9-5 tsiku lililonse ndikugwira ntchito momwe mungathere, kapena mumapeza ndalama zolimbitsa thupi, njira yoyenera yazakudya ndi chinsinsi chenicheni cha zotsatira. Nazi zolakwika zisanu zomwe zingakusokonezeni kuti mupindule kwambiri ndi nthawi yanu yophunzitsira:

Kumwa Mapuloteni Kugwedezeka Musanayambe Kulimbitsa Thupi

Mapuloteni amapukusidwa pang'onopang'ono kuposa ma carbs, kotero kulimbitsa thupi kwambiri kumatha kukupatsani vuto lakumimba ndikuletsa ma carbs omwe mumafunikira mafuta kuti asatengeke ndikupezeka ndi minofu yanu.

Kukonzekera: Pezani zomanga thupi zocheperako, komanso kulimbitsa thupi kwapang'onopang'ono, ndipo sankhani ma protein ochulukirapo, zokhwasula-khwasula kapena zakudya pambuyo pake.

Kuchita masewera olimbitsa thupi pamimba yopanda kanthu

Ndikosatheka kuwotcha mafuta amthupi - panthawi yolimbitsa thupi mumawotcha ma carbs ndi mafuta. Pamene ma carbs sapezeka mosavuta, thupi lanu limakakamizika kuphwanya minyewa yake ndikusintha kukhala shuga wamagazi. Izi zikutanthauza kuti mwa kusadya, mutha kumangodya minofu yanu m'malo moimanga!

Kukonzekera: Ngati simukukonda kumverera kwa chakudya m'mimba mwanu pamene mukuchita masewera olimbitsa thupi, khalani ndi madzi, monga smoothie yaying'ono yopangidwa ndi zipatso zozizira zosatsekemera ndi organic skim kapena mkaka wa soya.

Kugwiritsa Ntchito Mphamvu Zowonjezera

Kuwagwiritsa ntchito mopitirira muyeso kumatha kukupangitsani "kudya" zopatsa mphamvu zomwe mudawotcha pochita masewera olimbitsa thupi, kukulepheretsani kuwona zotsatira. Makasitomala anga ambiri omwe si ochita masewera olimbitsa thupi amatenga masewera olimbitsa thupi ndikudya maola angapo pambuyo pake, zomwe zitha kukhala zodzaza mukaganizira kuti mipiringidzo yambiri ndi yofanana ndi sangweji ya turkey - ndipo anthu ambiri sangadye sangweji ya turkey. , kenako khalani pansi ndi nkhuku ndikuyambitsa mwachangu maola angapo pambuyo pake.

Kukonzekera: Ngati mudzadya pasanathe ola limodzi kuchokera kumapeto kwa masewera olimbitsa thupi, tulukani kapamwamba, kapena pitani ndikudyera gawo lanu pachakudya chotsatira.

Osadya Kokwanira Mafuta "Abwino"

Selo lililonse m'thupi la munthu limapangidwa pang'ono ndi mafuta, kuphatikiza minofu, kotero kuti mafuta "abwino" amafunikira kuchiritsa ndi kukonza pambuyo polimbitsa thupi - popanda iwo mutha kukhala opweteka ndikulephera kuwona kusintha kwa mphamvu ndi kamvekedwe ka minofu.

Kukonzekera: Phatikizanipo zakudya zing'onozing'ono monga mafuta owonjezera a azitona, mapeyala ndi ma almond pa chakudya chilichonse, ndipo onetsetsani kuti muli ndi omega 3 fatty acids tsiku lililonse.

Kugula M'nthano Yobwerera M'mbuyo

Ngakhale zili zowona kuti mumawotcha mafuta owonjezera maola ambiri mutatha kuchita masewera olimbitsa thupi, azimayi ambiri amakhala owonjezera ma kalori 50 owotchera, osakwanira kuvomereza splurge (zindikirani: Pinkberry yoyambirira yapakati = 230 calories).

Kukonzekera: Lamulo langa lonse: 50/50 mfundo - ngati mukuyesera kuchepa mutha kuwonjezera theka la ma calories omwe mumawotcha momwe mumadyera, makamaka 50% isanakwane kuti ichititse ntchitoyo, ndipo theka pambuyo , kuti achire. Mwachitsanzo, ola limodzi pa elliptical limayaka pafupifupi 500 zopatsa mphamvu (pa 150 mapaundi munthu), zomwe zikutanthauza kuti mutha "kuwononga" owonjezera 125 zopatsa mphamvu musanayambe kapena mutatha kumenya masewera olimbitsa thupi - ndizo kuchuluka kwa gawo limodzi la mkate wathunthu. kufalitsa ndi supuni imodzi ya mandimu batala kale, ndi theka chikho aliyense nonfat Greek yogurt ndi sliced ​​strawberries wodzazidwa ndi supuni ya amondi sliced ​​pambuyo.

Cynthia Sass ndi katswiri wazakudya wolembetsedwa yemwe ali ndi digiri ya master mu sayansi yazakudya komanso thanzi la anthu. Amawonedwa pafupipafupi pa TV yadziko lonse ndi mkonzi wothandizira wa SHAPE komanso mlangizi wazakudya ku New York Rangers ndi Tampa Bay Rays. Wogulitsa wake waposachedwa kwambiri ku New York Times ndi Cinch! Gonjetsani Zilakolako, Dontho Mapaundi ndi Kutaya mainchesi.

Onaninso za