Mmene Mungachotsere Zogwirizira Zachikondi

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Q: Kodi ndingatani kuti ndisiye zogwirira ntchito zachikondi?

Yankho: Choyamba, #LoveMyShape ndiye yankho. Ngati muli ndi zochepa zochepa, zikondweretseni. Mabampu owonjezera ndi ziphuphu apa ndi apo? Alandireni. Koma ngati zomwe mukuwona kuti "zikugwira ntchito zachikondi" ndichinthu chimodzi chomwe chikukulepheretsani kudalira thupi lonse, ndiye kukulitsa mphamvu yanu ya ab kungakhale poyambira koyamba kwa thupi lanu.

Palibe chinsinsi chimodzi chokha chothanirana ndi zikondamoyo - ndizophatikiza zingapo. Ndizowona kuti yankho lenileni la kuphunzitsa thupi lonse, kulimbitsa thupi kwambiri, kudya moyenera, ndi njira zowonongera mawu ndizofunikira pakukhalitsa kwakanthawi, koma pali njira zina zachinsinsi zowotchera mafuta am'mimba.

Mwina mudamvapo kuti cortisol, "hormone yopsinjika," imayambitsa mafuta ochulukirapo m'mimba, koma ndi gawo chabe la nkhaniyi. Thupi lanu limapanga cortisol poyankha kupsinjika kwakuthupi, m'maganizo, kapena m'malingaliro. Izi zitha kuphatikizira zakudya zamafuta ochepa (kusala kapena kufa ndi njala), matenda, kusowa tulo tabwino, kupwetekedwa mtima, kapena kuchita masewera olimbitsa thupi, komanso kupsinjika kwa tsiku ndi tsiku monga kupanikizika kwa ntchito kapena mavuto amgwirizano.

Kupsinjika ndi zotsatira za cortisol zitha kubweretsa vutoli: kafukufuku walumikiza milingo yayikulu ya cortisol ndi kusungidwa kwamafuta amthupi, makamaka mafuta owoneka m'mimba. Mafuta owoneka bwino amadzaza m'mimba komanso mozungulira ziwalo zamkati, pomwe mafuta "okhazikika" amasungidwa pansi pa khungu (lotchedwa mafuta ochepera). Mafuta a visceral ndi opanda thanzi makamaka chifukwa ndi chiopsezo cha matenda a mtima ndi shuga. Chifukwa chake, chinsinsi chopewa kusungira mafuta owonjezera kuzungulira pakati panu ndikuchotsa chikondi chimagwira kamodzi kokha ndikuwongolera mayankho anu a cortisol, kapena kuchuluka kwa kupsinjika kwa thupi lanu.

Nayi njira zinayi zotsogola chotupa cha m'mimba, ndipo onetsetsani kuti muwonera Mphindi 10 ku Kanema Wam'mimba Wofulumira kuti muzolowere kupitilira pakatikati.

1. Idyani nthawi zonse. Kuperewera kwa chakudya kumakulitsa milingo ya cortisol, chifukwa chake yang'anani kudya katatu kapena kanayi kufalikira mofananira tsiku lonse. Nthawi zambiri ndimauza anthu kuti adye maola 3.5 kapena 4 aliwonse kuti apewe kupopera insulini. Izi zimakuthandizaninso kuti mutengepo mwayi pazinthu zina za mahomoni zopindulitsa pakutaya mafuta posadya pafupipafupi.

2. MUSADE kudya kadzutsa. Kudumpha chakudya cham'mawa kudzakakamiza thupi lanu kupanga mahomoni opsinjika (onani zifukwa zambiri zosadumpha chakudya choyamba cha tsiku lanu). Khalani ndi chizolowezi chodya china m'mawa.Kupatula apo, mwangosala kudya kwa maola 6-8!

3. Muzigona mokwanira. Munayamba mwazindikira kuti mukatopa, ma carbs ndi maswiti akuwoneka akutchula dzina lanu? Kuchuluka kwa cortisol kumawonjezera chilakolako chanu cha zakudya zamafuta ndi shuga, zomwe zimapangitsa kuti zikhale zovuta kwambiri kuti mukhalebe panjira.

4. Chepetsani kumwa mowa. Zakudya zopitilira muyeso zopanda mafuta, zakumwa zoledzeretsa zimakankha mafuta kuti azisungika m'magiya apamwamba. Izi zimachitika chifukwa mowa umatulutsa cortisol yomwe imalepheretsa kupanga testosterone (inde, akazi amapanga testosterone). Mowa umayambitsanso kusintha kwa magazi m'magazi, ndichifukwa chake mutha kugona mopanda tulo mukamamwa (Shuga wamagazi anu amathira kotero kuti thupi lanu limatulutsa mahomoni opsinjika kuti mubwezeretse, ndipo ma mahomoni opsinjika amakudzutsani). Kusintha kwa shuga wamagazi ndimavuto ena omwe angapangitse kuti mafuta azisungidwa m'mimba. Momwemonso, kumwa kamodzi kapena kawiri pa sabata ndikumataya mafuta.

Wophunzitsa komanso kuphunzitsa mphamvu Joe Dowdell ndi m'modzi mwa akatswiri ofunafuna thanzi mdziko lapansi. Kaphunzitsidwe kake kolimbikitsa komanso ukatswiri wapadera wathandizira kusintha kasitomala yemwe amaphatikiza nyenyezi zapa kanema wawayilesi ndi mafilimu, oimba, akatswiri othamanga, ma CEO, ndi anthu amafashoni apamwamba padziko lonse lapansi.

Kuti mupeze malangizo olimba aukadaulo nthawi zonse, tsatirani @joedowdellnyc pa Twitter kapena kukhala wokonda tsamba lake la Facebook.

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