Funsani Dokotala Wazakudya: Njira Yathanzi Yopezera Kunenepa

Zamkati

• Onaninso za

Q: Aliyense amangokhalira kulankhula za kuchepa thupi, koma ndimafuna kutero phindu kulemera pang'ono. Kodi ndingachite bwanji izi moyenera?

Yankho: Mutha kuwonjezera mapaundi munjira yathanzi. Ndine wokondwa kuti mukuyang'ana fayilo ya kulondola njira yolemera, chifukwa nthawi zambiri pomwe anthu safuna kuchepa thupi, amangosiya kulabadira zakudya zawo komanso kunenepa.

Chani ayi kuchita: "Ingodya zambiri." Sindingathe kupirira malangizo awa. Gawo laling'ono la ine limafera mkati nthawi zonse ndikamva akatswiri azakudya kapena akatswiri azakudya akundipatsa upangiri wowonjezera kunenepa komwe kumaphatikizapo kuchulukitsa zopatsa mphamvu mwa:

"Kumwa madzi ambiri azipatso"

"Kudya ayisikilimu"

"Kuwotcha pa ma pretzels ndi mbuluuli tsiku lonse"

Monga momwe pali njira zabwino zowonda, palinso njira zabwino zolemera, ndikutsitsa pa ma carbs osavuta ndi shuga wambiri, zakudya zamafuta ambiri ayinjira yochitira izo.

Ndingatanthauzire kulemera kwa thanzi monga kulemera komwe kumachokera ku minofu. Kuwonjezera minofu pang'ono m'thupi lanu sikungokulitsa kulemera kwanu, kudzasintha moyo wanu. Kupanga ndi kusunga minofu ndi njira yofunika kwambiri yolimbana ndi ukalamba, kuwonjezera pakupatseni mawonekedwe omwe abambo ndi amai ambiri amayesetsa. Minofu ikufunafuna thupi lanu, motero iwonjezeranso zosowa zamthupi lanu, zomwe zimakupatsani mwayi woti mudye pang'ono masana.

Popeza ili ndiye tanthauzo lathu lolemera, mudzafunika kuphatikiza maphunziro a kukana (phunzirani zonse zakukaniza kwa Shape.com's Celebrity Trainer) ndi caloric owonjezera. Inde, mumafunikira ma calories owonjezera kuti muchepetse, koma sitimatenga njira "zopatsa mphamvu mwanjira iliyonse yoyenera". Nazi zomwe muyenera kuchita kuti muwonetsetse kuti kulemera kwanu komwe kumagwira ntchito ndikothandiza.

1. Yambani pang'onopang'ono: Mosiyana ndi kuchepa kwa mafuta, kunenepa kwambiri ndi njira yochedwa. Sitikufuna kuwonjezera kuchuluka kwamisala yamakilogalamu kuyambira pachiyambi, chifukwa izi zingangopangitsa mafuta kukhala owonjezera - osati mtundu wa kulemera komwe mukufuna kuyika pa chimango chanu. M'malo mwake onjezani zopatsa mphamvu 300 zokha pazakudya zanu zatsiku ndi tsiku ndikuwonjezera kuchokera pamenepo. Ma calories mazana atatu sangakuchitireni, mungafunike 600 kapena mwina 900 owonjezera patsiku, koma yambirani pa 300 zopatsa mphamvu ndikukwera mpaka 600 zopatsa mphamvu pakatha milungu iwiri ngati simukunenepa.

2. Onjezerani zotsatira zakulimbitsa thupi: Popeza mukuyamba (kapena kupitiliza) kukweza zolemera kuti mulimbikitse kuyesetsa kwanu, muyenera kugwiritsa ntchito mwayi wamasinthidwe azikhalidwe ndi zamankhwala am'magazi omwe amabwera chifukwa chamaphunziro a kunenepa. Onani, kuphunzitsa kukaniza ndi njira yovuta kwambiri ya metabolic yomwe imaphwanya minofu yanu; kenako thupi lanu limapangitsa kukonza ndi kumanganso minofu kukhala chinthu chofunikira kwambiri. Iyi ndi imodzi mwanthawi zochepa pomwe mungasankhe kutsekemera kwama calories ndi michere yolimbitsa minofu yanu. Onetsetsani kuti mukuwonjezera mafuta owonjezera mukatha pambuyo kapena patadutsa maola atatu mutaphunzira.

3. Idyani zopatsa thanzi kwambiri: Ngakhale upangiri wachikhalidwe umakulimbikitsani kuti mugwiritse ntchito ma carbs otsika mtengo komanso osavuta, chakudya chomwe mafutawo amachokera chimakhudzanso phindu lake. Zakudya zosiyanasiyana zimakhala ndi zakudya zosiyanasiyana, ma antioxidants, ndi mitundu ya mapuloteni, chakudya, ndi mafuta omwe ali ndi mawonekedwe osiyanasiyana komanso zotsatira zosiyanasiyana pa mahomoni ndi machitidwe m'thupi lanu. Ma calories mazana atatu a madzi a kiranberi ndi ma calories 300 kuchokera ku 1 chikho chodzaza mafuta a Greek yogurt, 1/2 chikho cha blueberries, ndi supuni 2 za ufa wa flaxseed ndizofanana ndi zopatsa mphamvu, koma zotsatira za thupi lanu ndizosiyana kwambiri, ndipo zotsirizirazi zimakhala zogwirizana kwambiri. kunenepa kwabwino komanso kukonza thanzi.

Phatikizani njirazi kuti zigwire ntchito limodzi ndi njira yokhazikika yophunzitsira kulemera, ndipo mudzakhala wonenepa kwambiri nthawi yomweyo.

Onaninso za