6 Njira Zosazolowereka Zowotchera Ma calories

Zamkati

• 1. Kuzizira kozizira
• 2. Imwani madzi ozizira
• 3. Kutafuna chingamu
• 4. Perekani magazi
• 5. Fidget zambiri
• 6. Kuseka kawirikawiri
• Mfundo yofunika

Kuwotcha mafuta ambiri kungakuthandizeni kuti muchepetse komanso kuti mukhale ndi thanzi labwino.

Kuchita masewera olimbitsa thupi ndi kudya zakudya zoyenera ndi njira ziwiri zothandiza zochitira izi - koma mutha kulimbikitsanso kuchuluka kwama calories omwe mumawotcha m'njira zachilendo.

Nazi njira 6 zosasinthasintha zowotchera mafuta.

1. Kuzizira kozizira

Kuwonetsedwa kuzizira kotentha kumatha kuthandizira kukulitsa kagayidwe kanu kagayidwe kake ndikulimbikitsa zochitika zamafuta abulu m'thupi lanu ().

Ngakhale malo anu ogulitsira mafuta amakhala opangidwa ndi mafuta oyera, amaphatikizanso mafuta ochepa abulauni. Mitundu iwiriyi yamafuta amthupi imagwira ntchito zosiyanasiyana.

Ntchito yayikulu yamafuta oyera ndi kusungira mphamvu. Kukhala ndi minofu yoyera yoyera kwambiri kumatha kulimbikitsa kutupa ndi kukana kwa insulin.

Mosiyana ndi izi, ntchito yayikulu yamafuta abulauni ndikuteteza thupi nthawi yozizira (,).

Mafuta owotcha a Brown amawoneka kuti amasiyana pakati pa anthu. Mwambiri, anthu omwe onenepa kwambiri amawoneka kuti alibe mafuta ofiira ocheperako kuposa anthu wamba olemera ().

Kutengera kafukufuku wakale wazinyama, kukhulupirira kuzizira kwanthawi yayitali kumakhulupirira kuti kumayambitsa kudina kwamafuta oyera - ngakhale izi zikuwerengedwabe ().

Kafukufuku waumunthu akuwonetsa kuti kukhudzana ndi kutentha kwazizira kumatha kukulitsa kuyaka kwa kalori, kutengera kuchuluka kwamafuta abuluu athupi lanu (,,,,,).

Kuphatikiza apo, simuyenera kupirira kutentha kozizira kuti mupeze phindu ili.

Pakafukufuku wina, anyamata athanzi okhala ndi matupi ofanana adakhala m'malo a 66 ° F (19 ° C) kwa maola awiri. Ngakhale kuyatsa kwama calorie kudakulirakulira zonsezi, zotsatira zake zidachulukitsidwa katatu mwa iwo omwe ali ndi mafuta ofiira kwambiri ().

Pakafukufuku wina mu anyamata 10 owonda, anyamata, kuwonekera kutentha kwa 62 ° F (17 ° C) kwa maola 2 zidapangitsa kuti pakhale mafuta owonjezera 164 patsiku, pafupifupi ().

Njira zingapo zopezera zabwino zakutentha zimaphatikizapo kutsitsa pang'ono kutentha kwanu, kutenga madzi osamba ozizira, ndikuyenda panja nyengo yozizira.

Chidule Kuwonetsedwa kutentha kuzizira kwawonetsedwa kuti kumapangitsa ntchito yamafuta abulauni, yomwe imakulitsa kuchuluka kwama calories omwe mumawotcha.

2. Imwani madzi ozizira

Madzi ndi chakumwa chabwino kwambiri chothetsa ludzu ndikukhala ndi madzi.

Madzi akumwa awonetsedwanso kuti amalimbikitsa kagayidwe kake mwa anthu achikulire komanso onenepa kwambiri ndi ana. Kafukufuku wina akuwonetsa kuti mutha kukulitsa izi pomwa madzi ozizira (,,,,).

Gulu limodzi la ofufuza lidanenanso kuti 40% ya kuwonjezeka kwa kagayidwe kachakudya ndi zotsatira za thupi lanu kutenthetsa madzi kutentha kwa thupi ().

Kafukufuku awiri mwa achikulire adapeza kuti kumwa ma ounces 17 (500 ml) amadzi ozizira kumawonjezera calorie yoyaka 24-30% kwamphindi 90 (,).

Komabe, phunziroli linali laling'ono, ndipo kafukufuku wowonjezera akuwonetsa kuti momwe madzi angakhudzire kagayidwe kake kagayidwe kangakhale kosiyanasiyana malinga ndi munthu.

Mwachitsanzo, kafukufuku wina wachinyamata wathanzi adazindikira kuti kumwa ma ola 17 (500 ml) amadzi ozizira kumawonjezera ndalama zogwiritsira ntchito kalori ndi 4.5% yokha kwa mphindi 60 ().

Chidule Kumwa madzi ozizira kwawonetsedwa kuti kumakulitsa kuyaka kwa kalori kwakanthawi. Komabe, mphamvu yamtunduwu imatha kusiyanasiyana pamunthu.

3. Kutafuna chingamu

Kutafuna chingamu kumawonetsedwa kuti kumalimbikitsa kukhutira ndikuchepetsa kudya kwa ma calorie panthawi yopumula ().

Umboni wina ukusonyeza kuti zingathandizenso kufulumizitsa kagayidwe kanu kake (19,,,).

Pakafukufuku kakang'ono, amuna olemera bwino amadya nthawi zinayi. Adawotcha ma calories ambiri pambuyo pa kudya atatha kutafuna chingamu ().

Pakafukufuku wina mwa achinyamata 30, kutafuna chingamu kwa mphindi 20 mukatha kudya kumawonjezera kagayidwe kachakudya, poyerekeza ndi kutafuna chingamu. Kuphatikiza apo, chiwerengerocho chinakhalabe chapamwamba pambuyo pa kusala kudya kwausiku ().

Ngati mukufuna kuyesa njirayi, onetsetsani kuti mwasankha chingamu chopanda shuga kuti muteteze mano anu.

Chidule Gum imawoneka kuti imakulitsa kuchuluka kwa kagayidwe kachakudya mukamatafuna mukadya kapena pakati pa chakudya. Onetsetsani kuti musankhe chingamu chopanda shuga kuti muteteze mano anu.

4. Perekani magazi

Kutulutsa magazi anu kumawonjezera kuchuluka kwama calories omwe mumawotcha, kwakanthawi kochepa.

Mukamapereka magazi, thupi lanu limagwiritsa ntchito mphamvu popanga mapuloteni atsopano, maselo ofiira, ndi zinthu zina zamagazi m'malo mwa zomwe zatayika.

Inde, kupereka magazi sichinthu chomwe mungachite tsiku lililonse. Mwambiri, muyenera kudikirira milungu isanu ndi itatu kuchokera pamene magazi akukoka kuti mudzaze magazi anu.

Komanso, kafukufuku akuwonetsa kuti kupereka magazi kumatha kukupindulitsani zingapo zathanzi, kuphatikiza kutsitsa zikwangwani zotupa, kuwonjezera zochita za antioxidant, ndikuchepetsa chiopsezo cha matenda amtima (,).

Chofunika kwambiri, nthawi iliyonse yomwe mupereka magazi, mukutheka kuti mukupulumutsa miyoyo.

Chidule Kuphatikiza pakuthandizira kupulumutsa miyoyo, kupereka magazi kwakanthawi kumawonjezera kuchuluka kwa ma calories omwe mumawotcha ndikupatsanso zabwino zina zathanzi.

5. Fidget zambiri

Kuchita masewera olimbitsa thupi kumatentha mafuta ndipo kumakuthandizani kukhala athanzi.

Komabe, mitundu ina yochenjera yochita masewera olimbitsa thupi imathandizanso kuti mukhale ndi kagayidwe kachakudya. Lingaliro ili limadziwika kuti masewera olimbitsa thupi osachita masewera olimbitsa thupi thermogenesis (NEAT), omwe amaphatikizapo kusokonekera ().

Kudzaza kumaphatikizapo kusuntha ziwalo za thupi mosakhazikika, monga kubwereza mwendo mobwerezabwereza, kugwedeza zala patebulo, ndikusewera ndi mphete.

Pakafukufuku wina, anthu omwe ankangoyenda ali pansi kapena atayimilira adawonetsedwa kuti amawotcha kalori kasanu kapena kasanu ndi kamodzi, pafupifupi, kuposa pomwe amakhala kapena kuyimirira ().

Kafukufuku wina adapeza kuti anthu omwe ali ndi thupi lolemera kwambiri adakumana ndi kuwonjezeka kwakukulu kwa kagayidwe kachakudya poyankha kusokonekera ndi mitundu ina ya zosachita zolimbitsa thupi ().

Nthawi zina, NEAT imatha kuthandizira kwambiri kuchuluka kwa ma calories omwe mumawotcha tsiku lililonse.

Mwachitsanzo, gulu lina la ofufuza lidati kuphatikiza kupindika, kuyenda, ndikuyimirira kumatha kuwotcha mpaka ma calories owonjezera 2,000 tsiku lililonse - kutengera kulemera kwa munthu ndi magwiridwe antchito ake).

Chifukwa kusefukira kumatha kukuthandizani kuwotcha mafuta ndikupewa kunenepa, akatswiri ena akuyitanitsa anthu kuti aziphatikizira zochitika zina zosachita zolimbitsa thupi m'moyo wawo watsiku ndi tsiku (,).

Njira zina zopindulira ndi NEAT ndikuphatikiza kukwera masitepe, kugwiritsa ntchito desiki yoyimirira, ndikuyeretsa.

Chidule Kuchulukitsa kwawonetsedwa kuti kumawonjezera kuchuluka kwa ma calories opserera atakhala pansi ndikuyimirira, makamaka kwa iwo omwe ali onenepa kwambiri.

6. Kuseka kawirikawiri

Nthawi zambiri amati kuseka ndi mankhwala abwino kwambiri.

Zowonadi, kafukufuku watsimikizira kuti kuseka kumatha kusintha mbali zambiri zamaganizidwe amthupi ndi thupi, kuphatikiza kukumbukira, chitetezo chamthupi, komanso ntchito yamagetsi (,,).

Kuphatikiza apo, kuseka kumawotcha mafuta.

Pakafukufuku wina, maanja okwana 45 adawonera makanema omwe anali oseketsa kapena ovuta. Ataseka m'makanema oseketsa, kuchuluka kwa kagayidwe kachakudya kudakwera ndi 10-20% ().

Ngakhale izi sizochuluka kwambiri, kuseka pafupipafupi ndi njira yabwino yosinthira thanzi lanu ndikukhala osangalala.

Chidule Kafukufuku akuwonetsa kuti kuseka kumapangitsa kuwonjezeka pang'ono pamlingo wamagetsi. Kuphatikiza apo, zitha kukulitsa thanzi ndikukhala ndi moyo wabwino.

Mfundo yofunika

Kukula kwanu kwamagetsi kumatsimikizira kuchuluka kwa zopatsa mphamvu zomwe mumawotcha tsiku lililonse.

Zambiri zimakhudza kuchuluka kwa kagayidwe kanu. Mwa kusintha kusintha kosavuta m'moyo, mutha kuwonjezera kuchuluka kwanu, kukuthandizani kuwotcha ma calories ambiri ndikuchepetsa thupi.

Izi zikuphatikiza kuyaluka, kumwa madzi ozizira ambiri, kuseka pafupipafupi, kutafuna chingamu, komanso kupereka magazi.

Ngakhale kuthekera kwa njira zochepetsera kunenepa kumawoneka ngati kopanda tanthauzo, atha kusintha pakapita nthawi.