Momwe mungachepetsere kuyenda mukuyenda

Zamkati

• Malangizo ochepetsa thupi poyenda
• Zomwe mungadye kuti muchepetse kunenepa

Kuyenda ndimasewero olimbitsa thupi omwe mukamachita tsiku ndi tsiku, osinthana ndi masewera olimbitsa thupi kwambiri komanso ogwirizana ndi zakudya zokwanira, zitha kukuthandizani kuti muchepetse thupi, kusintha magazi, kukhazikika komanso kutaya mimba. Kuyenda mwachangu kumatha kutentha pakati pa 300 ndi 400 calories mu ola limodzi, ndikofunikira kuti kuyenda kapena kuchita masewera olimbitsa thupi kumachitika pafupipafupi kuti zotsatira zake zisungidwe.

Kuyenda kumachitika pafupipafupi komanso kumalumikizidwa ndi zakudya zoperekedwa ndi katswiri wazakudya malinga ndi zomwe munthuyo akufuna, kuonda kumalimbikitsidwa ndi kuyenda kumakulitsidwa. Phunzirani momwe mungachitire zolimbitsa thupi kuti muchepetse kunenepa.

Kuyenda kulinso ndi maubwino ena azaumoyo, monga kutsitsa cholesterol, kukulitsa mafupa ndikuchepetsa chiopsezo cha matenda ashuga. Kuphatikiza apo, amawonetsedwa kwa anthu azaka zonse ndi zikhalidwe zathupi, bola ngati amalemekeza malire ake. Dziwani zabwino zoyenda.

Malangizo ochepetsa thupi poyenda

Kuti muchepetse kunenepa poyenda, ndikofunikira kuti munthuyo ayende mwachangu kuti athe kufikira komwe akukana, komwe kumafanana ndi 60 mpaka 70% ya kugunda kwamtima kwambiri. Mukafika pamalopo, munthuyo amayamba kutuluka thukuta ndikuyamba kupuma mwamphamvu. Malangizo ena omwe angatsatidwe ndi awa:

• Samalani kupuma mukuyenda, kupuma kudzera m'mphuno ndikutulutsa mpweya pakamwa pang'onopang'ono, popewa kulowetsa thupi;
• Yendani mphindi 30 patsiku katatu kapena kanayi pa sabata ndikukhala ndi zolimbitsa thupi;
• Sinthani kukula ndi kuthamanga kwa kuyenda;
• Pewani kukondwerera njira, kuyesa kusiyanitsa njirayo. Kuchita masewera olimbitsa thupi panja ndikwabwino, chifukwa kumawonjezera mphamvu ndikulola thupi kuwotcha ma calories ambiri;
• Valani zovala ndi nsapato zoyenera masewera olimbitsa thupi;
• Gwirizanitsani chisangalalo ndi zochitika zolimbitsa thupi kudzera mu nyimbo, mwachitsanzo, kupanga masewera olimbitsa thupi kukhala kosangalatsa ndikuwonjezera kudzimva kukhala bwino;
• Mukamayenda ndikofunikira kuti thupi lonse ligwire ntchito, kusuntha mikono molingana ndi sitepe, kugwedeza pamimba, kudzitukumula pachifuwa ndikusunga nsonga za mapazi pang'ono.

Asanayende ndizosangalatsa kutentha thupi, kukonzekera minofu yochitira ntchitoyi ndikupewa kuvulala. Kutenthetsa kuyenera kuchitidwa mwamphamvu, ndikudumpha, mwachitsanzo. Pambuyo pa ntchitoyi, ndikofunikira kutambasula kuti muchepetse chiopsezo cha kukokana ndi kuchuluka kwa lactic acid mu minofu. Onani zabwino za kutentha ndi kutambasula kwake.

Zomwe mungadye kuti muchepetse kunenepa

Kulimbikitsa kuchepa thupi komwe kumalimbikitsidwa poyenda, ndikofunikira kutsatira zakudya zokhala ndi fiber, masamba, zipatso, zakudya zonse ndi mbewu, monga chia ndi fulakesi, mwachitsanzo. Kuphatikiza apo, tikulimbikitsidwa kuti muchepetse kumwa mafuta ndi shuga, kuphatikiza pazinthu zopangidwa ndi mafakitole okhala ndi ma calories ambiri, monga zokhwasula-khwasula, zakumwa zozizilitsa kukhosi, zakudya zokonzeka ndi kuzizira komanso nyama zopangidwa monga soseji, soseji ndi nyama yankhumba, mwachitsanzo. Dziwani zipatso zomwe zimachepetsa komanso zopatsa mphamvu.

Mukamayenda, tikulimbikitsidwa kumwa madzi kuti mukhale osungunuka komanso mutatha kuchita masewera olimbitsa thupi, idyani chakudya chochepa chokhala ndi zopatsa mphamvu komanso zomanga thupi, monga yogurt yamafuta ochepa yokhala ndi mabisiketi a chimanga a 5 kapena msuzi wazipatso wachilengedwe wokhala ndi mkate ndi tchizi. Umu ndi momwe mungadye bwino kuti muwotche mafuta ndikupanga minofu mu kanemayo: