Malangizo 8 osavuta othamangitsira kagayidwe

Zamkati

• 1. Idyani zakudya zotentha ndi thupi
• 2. Idyani mapuloteni ambiri
• 3. Imwani tiyi wobiriwira
• 4. Musadumphe chakudya cham'mawa
• 5. Idyani zakudya zokhala ndi vitamini B wambiri
• 6. Chitani zolimbitsa thupi kawiri kapena kawiri pa sabata
• 7. Kuchepetsa nkhawa
• 8. Kugona maola 8 mpaka 9 usiku

Njira zina zosavuta monga kusadya chakudya cham'mawa, kuchita masewera olimbitsa thupi, kapena kugona bwino kumathandizira kufulumizitsa kagayidwe kake ndikukonda ndalama zama caloric tsiku lonse.

Metabolism ndimomwe thupi limasinthira ma calories kukhala mphamvu zomwe ndizofunikira pakukhala ndi magwiridwe antchito amthupi monga kupuma, kukonza maselo ndi kugaya chakudya, mwachitsanzo.

Zina mwazinthu monga kukalamba, kusadya bwino, kusachita masewera olimbitsa thupi kapena kunenepa kwambiri, mwachitsanzo, kumatha kuchepetsa kagayidwe kake, chifukwa chake, kugwiritsa ntchito njira zothamangitsira kagayidwe kake kumatha kuthandiza kuti thupi lizigwira ntchito bwino, kuphatikiza pakuwonjezera ndalama zomwe zimadya, kukondetsa kuchepa kwa thupi komanso mawonekedwe abwino.

1. Idyani zakudya zotentha ndi thupi

Zakudya za Thermogenic, monga tsabola, sinamoni, ginger, khofi ndi tiyi wobiriwira, zitha kuthandiza kutentha kwa thupi ndikufulumizitsa kagayidwe kake, kuti zikhale zosavuta kuwotcha mafuta. Zakudya izi zitha kuphatikizidwa pazakudya ndipo ziyenera kudyedwa tsiku lililonse. Onani mndandanda wathunthu wazakudya zamafuta ndi momwe mungadye.

2. Idyani mapuloteni ambiri

Kuchulukitsa kumwa zakudya zamapuloteni kumapangitsa kuti thupi lizigwiritsa ntchito ma calories ambiri pokonza michereyi panthawi yopukusa, kuphatikiza pakulimbikitsa phindu la minofu, yomwe ndi minofu yomwe imagwiritsa ntchito ma calories ambiri kuposa mafuta. Chifukwa chake, minofu ikamakula, kagayidwe kameneka kamathamanga kwambiri.

Zakudya zazikulu kwambiri zamapuloteni ndi nyama, nkhuku, mazira, nsomba ndi tchizi, zomwe zimayenera kudyedwa pafupifupi chakudya chilichonse cha tsikulo. Onani mndandanda wonse wazakudya zopatsa thanzi.

3. Imwani tiyi wobiriwira

Tiyi wobiriwira amakhala ndi makatekini ndi tiyi kapena khofi m'mapangidwe ake omwe ali ndi mphamvu zamagetsi, zomwe zimathandizira kufulumizitsa kagayidwe kake, ndikupangitsa kuti thupi ligwiritse ntchito mphamvu zambiri. Kuphatikiza apo, makatekini, caffeine ndi ma polyphenol omwe amapezeka mu tiyi wobiriwira amachepetsa kuchuluka kwamafuta mthupi ndikuthandizira kuwotcha mafuta, omwe angalimbikitse kuchepa.

Chofunikira ndikumwa makapu 3 mpaka 5 a tiyi wobiriwira patsiku kuti athandizire kufafaniza kagayidwe kanu. Phunzirani momwe mungakonzekerere tiyi wobiriwira kuti muwonjezere kagayidwe kake.

4. Musadumphe chakudya cham'mawa

Kudya chakudya cham'mawa ndikofunikira chifukwa thupi limafunikira mphamvu pambuyo pa kusala kudya kwa maola ambiri ndipo chakudyachi chimakhudza kuthamanga kwa thupi tsiku lonse.

Mwa kudumpha chakudya cham'mawa, thupi limachedwetsa kuwotcha mafuta kuyesa kusunga mphamvu, kuphatikiza pamiyendo yoyaka yamphamvu, yomwe imachedwetsa kagayidwe kake.

Chifukwa chake, kuti muthamangitse metabolism yanu muyenera kudya kadzutsa pasanathe ola limodzi kuti mudzuke ndikuphatikizanso zakudya zopatsa thanzi monga fiber, zipatso ndi mapuloteni. Onani zosankha zabwino zam'mawa.

5. Idyani zakudya zokhala ndi vitamini B wambiri

Mavitamini a B-complex, monga B1, B2 ndi B6, amathandiza kwambiri m'thupi ndipo kafukufuku wina amasonyeza kuti kuwonjezera kumwa mavitaminiwa kungathandize kuwonjezera kagayidwe kake.

Zakudya zokhala ndi vitamini B zimaphatikizapo nyama, chiwindi, mbewu zonse, mkaka ndi zotumphukira kapena masamba obiriwira obiriwira, mwachitsanzo. Onani mndandanda wathunthu wa zakudya zokhala ndi mavitamini a B.

6. Chitani zolimbitsa thupi kawiri kapena kawiri pa sabata

Zochita zolimbitsa thupi zimathandizira kutulutsa ndikulitsa minofu, zomwe zimathandizira kufulumizitsa kagayidwe kake. Izi ndichifukwa choti, minofu imagwiritsa ntchito mphamvu zochulukirapo kuposa maselo amafuta, kukomera ndalama zomwe zimagwiritsidwa ntchito ndi caloric. Kuphatikiza apo, masewera olimbitsa thupi amachititsa kuti kagayidwe kake ka thupi kupitilizabe kuwonjezeka pafupifupi maola 4.

Njira yabwino yochitira masewera olimbitsa thupi ndikupanga zolimbitsa thupi kapena zolimbitsa thupi kunyumba 2 kapena 3 pa sabata yogwira minofu ya miyendo, chiuno, kumbuyo, pamimba, pachifuwa, mapewa ndi mikono, mwachitsanzo. Onani chitsanzo cha maphunziro amiyendo omwe mungachite kunyumba.

Njira ina yochitira masewera olimbitsa thupi, yomwe imatha kuchitika masiku ophatikizidwa ndi maphunziro amphamvu, ndi masewera olimbitsa thupi monga kuyenda, kuthamanga, kusambira, kupalasa njinga kapena kulimbitsa thupi kwambiri komwe kumathandizanso kufulumizitsa kagayidwe kake ndikugwiritsa ntchito ma calories ambiri.

7. Kuchepetsa nkhawa

Kuyesera kuletsa kupsinjika ndi nkhawa ndikofunikira kuti muchepetse kupanga kwa cortisol, yomwe ndi mahomoni opsinjika omwe amatsogolera kukulitsa mafuta m'thupi, ndikuchepetsa kagayidwe kake.

Pofuna kuchepetsa kupsinjika ndi kufulumizitsa kagayidwe kake, munthu ayenera kuchita zinthu zomwe zimathandizira kuthetsa kapena kusokoneza malingaliro monga kuyenda kapena kutambasula, kuchita zinthu zomwe zimatsitsimuka monga kusinkhasinkha kapena yoga, kapena kuchita zosangalatsa monga kujambula, kusoka kapena kupenta, mwachitsanzo Mwachitsanzo. Onani njira 7 zakuthana ndi kupsinjika.

8. Kugona maola 8 mpaka 9 usiku

Kugona maola 8 mpaka 9 usiku ndikofunikira pakuwongolera kupanga kwa mahomoni, kukonza malingaliro ndikuthandizira kupindula kwa minofu. Ndi nthawi yogona pomwe kupanga kwambiri kwa GH, hormone yakukula, kumachitika komwe kumapangitsa kuti thupi likhale ndi hypertrophy.Kupumulanso bwino ndikuti minofu imachira ndikuphunzitsidwa ndikukula, ndipo kuchuluka kwa minofu yomwe muli nayo mthupi lanu, kumakulitsirani kagayidwe kake ndi kutentha kwa kalori.

Onerani kanemayo ndi malangizo amomwe mungakulitsire kagayidwe kantchito mukamagona.