Dongosolo Lomaliza La Momwe Mungatayikire Mafuta Ammimba

Zamkati

• Kodi Belly Fat Ndi Chiyani?
• Momwe Mungatsitsire Mafuta Am'mimba
• Zakudya Zabwino Kwambiri Kutaya Mafuta Am'mimba
• Dongosolo Labwino Kwambiri Lolimbitsa Thupi Kuti Muchepetse Mafuta Pamimba
• Kulimbitsa Thupi Kwabwino Kwambiri Panyumba Kumasuntha Kuti Mutaya Mafuta Pamimba
• Zochita Zabwino Kwambiri: Mbali Yapafupi
• Zochita Zabwino Kwambiri: Kuyenda Push-Up (Inchworm)
• Zochita Zabwino Kwambiri: Kokani Alligator
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Ngakhale mafuta amapezeka pafupifupi mbali iliyonse ya thupi lanu, mtundu womwe umadziphatika pakatikati ukhoza kukhala wovuta kwambiri kuwukhetsa. Ndipo, mwatsoka, akazi akamakalamba, chigawo chapakati chimakhala malo omwe amasankha. "Mkazi akafika zaka 40, mafuta ochulukirapo amatha kupezeka pamimba," atero a Steven R. Smith, MD, katswiri wamafuta kwambiri ku Translational Research Institute for Metabolism and Diabetes ku Orlando, Florida. "Mafuta am'mimbawa nthawi zambiri amakhala kugawanikanso kwamafuta kumimba m'malo mongowonjezera mafuta onse." Chifukwa chake, ngakhale mayi wapakati angakhumudwe kudziwa kuti, pamene mlingo wake wa estrogen ukutsika pa nthawi ya kutha msinkhu, zimakhala zovuta kuti apite. kutaya mafuta m'mimba.

Michael Roizen, MD, yemwe ndi mkulu wa zaumoyo pachipatala cha Cleveland ku Cleveland, Ohio, anati: ″Mukamataya estrogen, thupi lanu limataya mizere yozungulira bwino. "

Kodi Belly Fat Ndi Chiyani?

Kwenikweni, mafuta am'mimba amatenga mitundu iwiri ikuluikulu: mafuta onenepa (omwe amawoneka pansipa pa khungu) ndi mafuta owoneka bwino (omwe amalowetsedwa mkati mwamimba mwanu ndikukulunga ziwalo zolumikizidwa pamenepo). Ngakhale mafuta amtundu woyamba ndi osavuta kuwona, mtundu wotsirizirawu umabweretsa chiwopsezo chachikulu cha thanzi - ndipo chifukwa chake ndi chofunikira kwambiri pakufuna kwanu kutaya mafuta am'mimba. Chachilendo, mafuta awa samawonekera nthawi zonse. Ngakhale mutakhala kuti mulibe kunenepa kwambiri, mutha kukhala mukunyamula mafuta ambiri a visceral. (Zogwirizana: Zifukwa 7 Simukutaya Mafuta Ammimba)

Zobisika kapena ayi, mafuta a visceral amapanga nambala yeniyeni pa thanzi lanu chifukwa cha kumene amakhala m'thupi. Ndi mafuta, zonse zimatengera malo, ndipo mafuta aliwonse ″depot″ amakhala ndi ntchito yapaderadera. "Tidaganiza kuti mafuta onse adalengedwa ofanana, kuti anali nkhokwe yosungira mafuta owonjezera," akutero a Elizabeth Ricanati, MD, mlangizi ku Wellness Institute ku Cleveland Clinic. "Koma sizowona. ″

Mafuta, monga minofu, tsopano amadziwika kuti amagwira ntchito m'thupi; imapanga makemikolo ambiri, kuphatikizapo mahomoni amene amauza ubongo kuti winawake ali ndi njala kapena kukhuta. ″ Zowonadi, tsopano tikuganiza malo osungira mafuta ngati ziwalo za endocrine, "atero wofufuza za matenda a shuga Philipp Scherer, Ph.D., pulofesa ku University of Texas Southwestern Medical Center ku Dallas, Texas.

Mwanjira ina, mafuta amatulutsa mahomoni omwe amasiyanasiyana kutengera komwe mafuta amapezeka. Simungakhale wokonda kukula kwa ntchafu zanu, koma kafukufuku akuwonetsa kuti mahomoni omwe amapangidwa pamenepo amapereka thanzi labwino. "Sitikudziwa zonse, koma n'zoonekeratu kuti mafuta a m'chiuno, makamaka m'ntchafu, amateteza ku zotsatira za thanzi la kunenepa kwambiri, monga matenda a shuga, popanga zinthu zomwe zimawonjezera chidwi cha insulin," akutero Dr. Smith.Mafuta a visceral, kumbali inayo, amadziwika kuti amatulutsa zotupa zomwe, pakapita nthawi, zimawonjezera chiopsezo cha matenda amtima, matenda oopsa, mtundu wa 2 shuga, ndi khansa ya m'mawere ndi yaminyewa. (Zakudya izi 15 zitha kuthandiza kulimbana ndi kutupa.)

Momwe Mungatsitsire Mafuta Am'mimba

Zakudya Zabwino Kwambiri Kutaya Mafuta Am'mimba

Momwemonso kodi mafuta am'mimba komanso mavuto omwe amakumana nawo okhudzana ndi thanzi sangapewe kukalamba? Yankho lake ndi lakuti ayi. ″ Sikuchedwa kutaya mafuta am'mimba, "atero a Jackie Keller, wolembaThupi Pambuyo pa Mwana. "Koma palibe njira yosavuta yothetsera." Komabe, ngakhale, zowonadi kuti pali zovuta zina zokhudzana ndi thanzi zomwe zimakhudzana ndi mafuta am'mimba, pali vuto lalikulu momwe anthu amalankhulira mafuta am'mimba ambiri, Natalie Rizzo, M.S., R.D. adauza kale Shape.

Njira yabwino yochepetsera mafuta am'mimba ndikuchepetsa maselo amafuta ndikuchepetsa thupi. Koma osalakwitsa: mafuta am'mimba sikovuta kuwachotsa. Yambani ndikupeza ma calories omwe mumadya tsiku lililonse. Kenako dulani nambala imeneyo ndi kotala limodzi. Ochita kafukufuku ochokera ku University University ya Columbia adapeza kuti kungochepetsa ma calorie tsiku lililonse (osawonjezera zolimbitsa thupi) kumatha kuchepetsa mafuta mpaka 18 peresenti, makamaka yamafuta ochepa. Bonasi yaumoyo? Kuchepa kwamafuta kumathandizanso kuti thupi lizitha kugwiritsa ntchito insulini, potero zimateteza matenda a shuga.

Kupatula kuwerengera zopatsa mphamvu, mutha kuyesa njira zotsatirazi momwe mungachepetsere mafuta am'mimba ndi kulemera nthawi imodzi.

• Sungani mphamvu. Chakudya chabwino chowotcha mafuta chimaphatikizapo 30% ya mapuloteni, 40% ya chakudya, ndi 30% mafuta. Kafukufuku apeza kuti ma dieters omwe amatsatira magawowa amataya pafupifupi 22% mafuta am'mimba pambuyo pa miyezi inayi, ndi 38% ochulukirapo patatha chaka, kuposa omwe amatsata zakudya zamafuta ochepa. Kwezani voliyumu. Zakudya zomwe zimakhala ndi madzi ambiri ndi fiber (saladi, masamba, zipatso zatsopano kapena zouma, ndi mkate wathunthu kapena pasitala) zimakula m'mimba mwako ndikukupangitsani kuti mukhale okhuta mofulumira ndi zopatsa mphamvu zochepa. (Izi ndizomwe zimayambitsa chakudya chama volumetrics, BTW.)
• Sungani zokhwasula-khwasula. Idyani kagawo kakang'ono kazakudya zopatsa thanzi katatu patsiku. Pofufuza kuchokera ku yunivesite ya Georgia State, othamanga omwe amatsatira ndondomekoyi amawotcha mafuta ambiri ndi ma calories kuposa omwe amadikirira kwa nthawi yaitali kuti adye. (Zokhudzana: Kodi Kusala Kudya Nthawi Zonse Kungakuthandizeni Kutaya Mafuta Ammimba?)
• Pitani wobiriwira.Kafukufuku apeza kuti azimayi omwe amamwa pafupifupi makapu asanu a chakumwa chomwe chimakhala ndi tiyi wobiriwira tsiku lililonse, ndikuphatikizanso kuchita masewera olimbitsa thupi muntchito zawo, amachepetsa mafuta am'mimba kuposa omwe amangochita masewera olimbitsa thupi. Kuphatikiza pa kutaya inchi imodzi m'chiuno, omwera tiyi amachepetsa mafuta ochepetsa thupi ndi 6 peresenti ndi mafuta owoneka ndi 9% m'masabata 12. Ofufuzawo akuti kutayika ndi catechin, antioxidant ya tiyi wobiriwira.
• Limbani mafuta ndi mafuta. Zikumveka ngati zosagwirizana, koma kafukufuku wochulukirapo akuwonetsa kuti chakudya chomwe chili ndi mafuta a monounsaturated acid (omwe amadziwika kuti MUFAs) chimathandiza kuti mafuta am'mimba asakhalepo. Zina mwazakudya zomwe zimakhala ndi MUFA ndi azitona, mtedza, mapeyala, ndi mafuta ochokera m'zakudyazi. (Palinso chifukwa china chowonjezerera mafuta athanzi pazakudya zanu.)

Dongosolo Labwino Kwambiri Lolimbitsa Thupi Kuti Muchepetse Mafuta Pamimba

Zakudya, zachidziwikire, ndi gawo limodzi chabe la yankho la momwe mungathere mafuta m'mimba. Kuchita masewera olimbitsa thupi, ndi mtundu wake woyenera, ndikofunikira pakukulitsa kagayidwe kanu ka thupi ndikuchepetsa maselo am'madzi am'munsi komanso owoneka bwino. Ngati simukugwira ntchito pafupipafupi, ino ndiyo nthawi yoyamba, pogwiritsa ntchito malangizo awa:

• Chokani pabedi.Kupita koyenda kwa mphindi 45 kasanu pamlungu sikungokuthandizani kuti muchepetse chifuwa komanso kwawonetsedwa kuti muchepetse kutupa komwe kumayambitsa matenda mumafuta a visceral. Muyenera kutsata mayendedwe atatu kapena anayi pa ola limodzi. (Kapena yesani kuyeserera koyenda bwino kuti muchepetse mafuta am'mimba!) Kodi mulibe nthawi yochulukirapo yomweyo? Malinga ndi aphunzitsi ndi akatswiri ena azolimbitsa thupi, kuchita masewera olimbitsa thupi kwakanthawi mphindi imodzi iliyonse kungapindulitsenso mimba yanu - bola mutachita masewera olimbitsa thupi kwa mphindi 30 patsiku. (Zokhudzana: Malangizo 30 Abwino Kwambiri Okhala Pamimba Nthawi Zonse)
• Kwezani mlingo wanu.Kuchulukitsa kugunda kwa mtima wanu mpaka 80 peresenti ya kuchuluka kwake kwa mphindi 40 kumatha kufulumizitsa kagayidwe kake kwa maola 19, asayansi atulukira. Kuti muwerengere kugunda kwa mtima kumeneku, chotsani zaka zanu kuchokera pa 220, kenako chulukitsani ndi .80.
• Pamwambamwamba. Mukufuna zotsatira zofulumira? Yesani kulimbitsa thupi kwakanthawi komwe kumasinthasintha kolimbitsa thupi kwambiri komanso kocheperako. Kuphulika kwamphamvu kwa mphamvu kumagwiritsa ntchito mafuta ochulukirapo ngati mafuta komanso nthawi zina zonse pakati zimalola thupi lanu kutulutsa zonyansa kuchokera minofu. Bonasi: Kuphunzitsidwa kwanthawi yayitali kumatha kupondereza mahomoni anjala ghrelin. (Dziwani zambiri za 8 zazikulu * za HIIT.)
• Lowani nawo kukana. Chifukwa chiyani? Maphunziro a kukana amamanga minofu, ndipo minofu yambiri imatanthauza kagayidwe kachangu. Yesetsani kuchita masewera olimbitsa thupi kwa mphindi 30 kawiri kapena katatu pa sabata ndikusintha masewera olimbitsa thupi apansi ndi apamwamba. Langizo: Akatswiri amanena kuti mumataya mafuta ambiri m'mimba mwa kukweza zolemera musanayambe kuchita masewera olimbitsa thupi. (Yogwirizana: Njira 11 Zotukulira Kulemera Ndizodabwitsa M'thupi Lanu)

Kulimbitsa Thupi Kwabwino Kwambiri Panyumba Kumasuntha Kuti Mutaya Mafuta Pamimba

Lembani izi pansi pa "nkhani zabwino kwambiri zotaya mafuta m'mimba nthawi zonse:" Simuyenera kugwedezeka kuti mupeze masewera olimbitsa thupi abwino kwambiri. "Ziphuphu zimagwira ntchito minyewa yakutsogolo ndi m'mbali mwa mimba yanu, koma ndikofunikira kuyang'ana minofu yonse ya pachimake kuti mumve zambiri - kuphatikiza kumbuyo, m'chiuno, ndi ntchafu zakumtunda," akutero Lou Schuler, wolemba nawo. yaMalamulo Atsopano Okweza a Abs.

Kuti muchepetse mafuta am'mimba ndikuvumbulutsa ma abs odabwitsa, Schuler amalimbikitsa machitidwe angapo okhazikika okhazikika potengera pulogalamu yophunzitsira yopangidwa ndi wolemba nawo komanso mphunzitsi waumwini Alwyn Cosgrove. Exercises Zochita zazikulu monga thabwa zimathandiza kuphunzitsa minofu kukhazikika msana ndi mafupa a chiuno kuti muthe kupewa kupweteka kwakumbuyo ndikukhala bwino, Schuler akuti. "Mapulani amawotchanso ma calories ambiri kuposa ma crunches chifukwa amagwira minofu yambiri." (P.S. Crawling ndi masewera olimbitsa thupi kwambiri.)

Zogulitsa zamitengo itatu iyi yothandiza kwambiriMalamulo Atsopano Okweza a Abs ndipo udzakhala ukupita kumimba yamphamvu ndi yosyasyalika.

Zochita Zabwino Kwambiri: Mbali Yapafupi

Chifukwa chiyani zimagwira ntchito: Kusunthaku ndikovuta kuposa mapulani achikhalidwe chifukwa mukuthandizira thupi lanu lonse pama mfundo awiri olumikizirana m'malo mwa anayi. Chotsatira chake, muyenera kulimbikira pachimake chanu kuti mukhale okhazikika.

Momwe mungachitire:

A. Gonani kumanzere kwanu ndi chigongono chanu pansi paphewa panu ndi miyendo yanu. Ikani dzanja lanu lamanja paphewa lanu lamanzere kapena m'chiuno mwanu chakumanja.

B. Mangirirani abs anu ndikukweza m'chiuno mwanu pansi mpaka mutakhazikika pamphumi ndi mapazi kuti thupi lanu lipange mzere wozungulira. Gwirani kwa masekondi 30 mpaka 45. Ngati simungathe kutalikitsa, khalani nthawi yayitali momwe mungathere ndikubwereza mpaka mutakhala ndi masekondi 30. Sinthani mbali ndikubwereza.

Pangani zovuta:

Zochita zina zokhazikika pokhazikika: The Standard plank ndi Paloff Press.

Zochita Zabwino Kwambiri: Kuyenda Push-Up (Inchworm)

Chifukwa chiyani zimagwira ntchito: Kuchita masewera olimbitsa thupi kumeneku kumaphatikizapo kuyenda kwathunthu, monga kugwiritsa ntchito mikono ndi miyendo, ndikuphatikiza kukana kuti mulimbitse mtima wanu wonse.

Momwe mungachitire:

A. Yambani poyimirira ndi manja okulirapo mainchesi awiri kuposa mapewa anu.

B. Yendani manja anu momwe mungathere, kenako mubwerere. Chitani mobwerezabwereza 10-12.

Pangani zovuta: Chitani kankha-mmwamba kamodzi musanayimenso.

Zochita Zabwino Kwambiri: Kokani Alligator

Chifukwa chiyani zimagwira ntchito: Dothi ili limagwiritsa ntchito maziko anu kuti thupi lanu likhale lolimba ndikuwotcha mafuta owonjezera powonjezera kuyenda (kudzikoka pansi). Zimasakanikirana ndi mapangidwe amtima, kukhazikika, komanso mphamvu kuti zikuthandizeni kupeza zotsatira zoyipa zamafuta.

Momwe mungachitire:

A. Pezani malo otambasulira omwe amakulolani kupita patsogolo mayadi 10 mpaka 20, ndikugwira chilichonse chomwe chingagwedezeke pamtunda popanda kukangana kochepa. Zakudya zamadzulo kapena matumba apulasitiki zimagwirira ntchito pansi, pomwe matawulo amagwiritsa ntchito matabwa kapena matailosi.

B. Yambani pokankhira mmwamba ndi mapazi anu pazithunzi, matawulo, kapena mbale.

C. Yendani kutsogolo ndi manja anu mpaka kumapeto kwa msewu wonyamukira ndege (yembekezani osachepera mayadi 10). Pumulani kwa masekondi 60 mpaka 90 (kapena bola ngati mukufunikira kuchira) ndikubwereza alligator kubwerera komwe mudayambira. Ndiyo seti imodzi. Bwerezani nthawi ina.

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