Kuchepetsa thupi mukamagona: Kugona 7 kumathandiza kuchepetsa thupi

Zamkati

• 1. Kuchepetsa kupanga ma ghrelin
• 2. Kuchulukitsa leptin
• 3. Zimalimbikitsa kukula kwa hormone
• 4. Zimapanga melatonin
• 5. Kuchepetsa nkhawa
• 6. Chulukitsani chisangalalo
• 7. Kumakuthandizani kudya pang'ono

Kugona bwino kumathandiza kuchepetsa thupi chifukwa kumalimbikitsa kutsata mahomoni okhudzana ndi njala, ghrelin ndi leptin, kuphatikiza pakuthandizira kutsitsa kwama cortisol m'magazi, omwe ndi mahomoni okhudzana ndi kupsinjika omwe amatha kukulitsa chilakolako ndikupanga kumakhala kovuta kuwotcha mafuta.

Anthu ambiri amafunika kugona pakati pa maola 6 ndi 8 patsiku kuti abwezeretse mphamvu ndikuwongolera momwe thupi ligwirira ntchito. Umu ndi momwe mungapangire nthawi yabwino yogona.

Munthu wathanzi amakhala, pafupifupi, pafupifupi ma calories 80 pa ola limodzi la kugona, komabe chiwonetserochi chikuwonetsa kuti kungogona sikuchepetsa thupi, koma kugona bwino kumathandiza kuchepetsa thupi munjira zina, monga:

1. Kuchepetsa kupanga ma ghrelin

Ghrelin ndi mahomoni opangidwa m'mimba omwe amathandizira chimbudzi, komanso amachulukitsa njala komanso amalimbikitsa kudya. Munthu akagona pang'ono kapena sakugona tulo tokwanira, ghrelin imatha kupangidwa yochulukirapo, kuthandizira kuchuluka kwa njala komanso kufunitsitsa kudya.

2. Kuchulukitsa leptin

Leptin ndi timadzi timene timatulutsidwa tulo ndipo timakhudzana ndi kupititsa patsogolo kukhuta. Kukhala ndi leptin wokwera kwambiri kuposa wa ghrelin ndikofunikira pakukhazikitsa chilakolako chofuna kudya kwambiri, ndipamene mumakhala ndi chidwi chofuna kudya.

3. Zimalimbikitsa kukula kwa hormone

Hormone yokula, yomwe imadziwikanso kuti GH, imapangidwa mochuluka kwambiri tikamagona, ndipo ndikofunikira kwa iwo omwe akufuna kuonda, chifukwa amathandizira kuchepetsa mafuta amthupi, kusamalira kuchuluka kwa mafuta owonda komanso kukonzanso maselo, kuwonjezera kusintha magwiridwe antchito amthupi.

4. Zimapanga melatonin

Melatonin imakuthandizani kugona bwino ndikuwonjezera phindu la kugona, kuwonjezera pakulimbikitsa kusasunthika kwa zopitilira muyeso panthawiyi ndikuwongolera kapangidwe ka mahomoni achikazi, omwe amalimbana ndi kuchuluka kwa mafuta. Dziwani zambiri za zabwino za melatonin.

5. Kuchepetsa nkhawa

Mahomoni opangidwa ndi kupsinjika, monga adrenaline ndi cortisol, amachepetsa kusowa tulo, ndipo, akamakwezedwa, amaletsa kuyaka mafuta komanso kupangika kwa misala, kuwonjezera kuchuluka kwa shuga m'magazi, zomwe zimapangitsa kuti kuchepa thupi kukhale kovuta.

6. Chulukitsani chisangalalo

Kugona bwino usiku kumakupatsani mwayi wadzuka ndi mphamvu tsiku lotsatira, zomwe zimachepetsa ulesi ndikuwonjezera kufunitsitsa kwanu kugwiritsa ntchito ma calories ambiri kudzera muzochita ndi zolimbitsa thupi. Nawa maupangiri oti mupeze tulo tofa nato ndikukhala osangalala.

7. Kumakuthandizani kudya pang'ono

Mukakhala maso kwa nthawi yayitali, kumva njala ndi njala kumakula. Kale, kugona mokwanira kumathandiza kupewa chilakolako chofuna kudya komanso kuwononga firiji.

Kuti tikwaniritse maubwino amenewa, sikokwanira kugona ndi maola ochepa okha, koma kugona mokwanira. Pachifukwa ichi, ndikofunikira kulemekeza nthawi yogona, kupewa kusintha usiku watsikulo, kukhala chete komanso malo ochepetsetsa komanso kupewa zakumwa zosangalatsa pambuyo pa 5 koloko masana, monga khofi kapena guarana, mwachitsanzo. Kugona mphindi 30 pambuyo pa nkhomaliro kumathandizanso kukulitsa kusinthasintha ndikumagona usiku.

Onani zambiri za momwe kugona kumakuthandizani kuti muchepetse thupi powonera vidiyo iyi: