Momwe mungachokere kumapiri ndi chifukwa chake zimachitika

Zamkati

• Chifukwa chiyani zigwa zimachitika?
• Momwe mungapewere ndikuchoka pazigwa

Zigwa zakuthwa ndizochitika momwe kupitiriza kuwonda sikuwonedwa ngakhale mutakhala ndi chakudya chokwanira ndikuchita masewera olimbitsa thupi pafupipafupi. Izi ndichifukwa choti kuchepa thupi sikuwonedwa ngati njira yokhazikika, chifukwa zimatengera zinthu zingapo, kuphatikiza thupi, lomwe limakhulupirira kuti limakhudzana ndi izi.

Ndi zachilendo kuti mukayamba kudya komanso kuchita masewera olimbitsa thupi, munthu amatha kutaya ma kilogalamu angapo, komabe pakapita nthawi, thupi limazolowera chakudya ndi zochita, kotero kuti mphamvu yogwiritsira ntchito mphamvu imakhala yocheperako osasintha kulemera zimawonedwa.

Ngakhale zitha kuonedwa kuti ndizokhumudwitsa, mapiri amatha kupewedwa ndipo atha kugonjetsedwa kudzera pamafunso azakudya nthawi ndi nthawi, kuti zotsatira za zakudya zomwe zingalimbikitsidwe zitha kuyesedwa ndikusintha, komanso kusintha kwamphamvu ndi kukondoweza kwakuthupi ntchito. Chifukwa chake, chamoyo sichikhalabe ndi zovuta zomwezo ndipo ndizotheka kupewa chigwa.

Chifukwa chiyani zigwa zimachitika?

Kumayambiriro kwa kuchepa kwa thupi, sizachilendo kuwona kutayika m'masabata angapo oyambilira, chifukwa pali kuwonongeka kwa malo osungira glycogen kuti apange mphamvu, kuphatikiza pakufunika kogwiritsa ntchito mphamvu zochepa pakudya, kutaya mimba ndi kagayidwe kazakudya, komwe kumakonda kuchepa thupi. Komabe, kuchuluka kwa ma calorie kumasungidwa, thupi limafika pabwino, kusintha momwe zinthu ziliri, zomwe zimapangitsa kuchuluka kwa zopatsa mphamvu zomwe zimagwiritsidwa ntchito tsiku ndi tsiku mofanana ndi zomwe zimadya, osachepetsa thupi ndikuwonekera.

Kuphatikiza pakusintha kwa chamoyocho, mapiri amatha kuchitika munthuyo atatsata zomwe adadya kapena maphunziro ake kwa nthawi yayitali, akamatsata zakudya zoletsedwa kwa nthawi yayitali kapena akataya kwambiri ya kulemera, ndi kuchepa kwa kagayidwe kake. Komabe, maphunziro owonjezera amafunikira kuti athe kudziwa momwe thupi limagwirizanira kwambiri ndi mapiri.

Mapiriwa amapezeka pafupipafupi pakatha miyezi isanu ndi umodzi ya zakudya zoletsedwa ndi ma kalori, chifukwa chake ndikofunikira kuti munthuyo apite limodzi ndi katswiri wazakudya kuti asangopewa mapiriwo, komanso kuperewera kwa zakudya.

Momwe mungapewere ndikuchoka pazigwa

Kuti mupewe kusiya malo okwera, muyenera kusintha tsiku ndi tsiku, monga:

• Sinthani kadyedwechifukwa pomwe chakudya chomwecho chimapangidwa kwa nthawi yayitali, thupi limazolowera kuchuluka kwa ma calories ndi michere yomwe idzagwiritsidwe tsiku ndi tsiku kuti pasakhale kusintha kwa kagayidwe kake, kamasinthasintha, ndikuchepa kwa kagwiritsidwe ntchito ka magetsi kuti kasunge kugwira ntchito moyenera kwa thupi ndikuchepetsanso ntchito poyaka mafuta ndi kulemera. Chifukwa chake, pakusintha kakhalidwe kazakudya mothandizidwa ndi katswiri wazakudya, ndizotheka kupewa kusintha kwa thupi ndikutengera njira zatsopano zochepetsera thupi;
• Kusintha mtundu ndi mphamvu zamaphunziro, chifukwa mwanjira imeneyi ndizotheka kulimbikitsa thupi kuti ligwiritse ntchito mphamvu zambiri, kupewa mapiriwo ndikulimbikitsa kulemera kwake ndi kupindula kwa minofu. Nthawi zina, zitha kukhala zosangalatsa kukhala ndi owunika zolimbitsa thupi kuti mapulani akhazikitsidwe molingana ndi cholinga cholimbikitsa zolimbikitsa thupi;
• Kumwa madzi masana, chifukwa madzi ndi ofunikira kuti zinthu zizigwira ntchito bwino, kutanthauza kuti, njira zamagetsi zimachitikira. Popeza kulibe kapena kuchepa kwamadzi, thupi limayamba kusunga mphamvu kuti ligwiritse ntchito kagayidwe kake, kusokoneza njira yochepetsera thupi ndikukonda mapiri. Pachifukwa ichi, tikulimbikitsidwa kumwa osachepera 2 malita a madzi patsiku, kuphatikiza nthawi yochita masewera olimbitsa thupi;
• Pumulani, popeza ndikofunikira kuti minofu ikhale yatsopano, yomwe imalola kuti minofu ipindule, zomwe ndizofunikira pakukulitsa kagayidwe kake ndi mafuta oyaka. Kuphatikiza apo, kugona bwino kumathandizira kuwongolera mahomoni okhudzana ndi njala, omwe ndi ghrelin ndi leptin, motero amakhala ndi zotsatira zabwino pochepetsa thupi.

Pokhala ndi mavuto am'madzi, ndikofunikira kuti kuwonjezera pa chitsogozo cha akatswiri azakudya, munthuyo amaperekezedwa ndi katswiri wazamaphunziro kuti mayendedwe amwaziwu m'magazi aziwunikiridwa nthawi ndi nthawi, popeza kuchokera pamenepo ndizotheka kudziwa ngati Kusowa kwa kuchepa thupi kumachitika chifukwa chaphiri kapena chifukwa cha vuto la mahomoni, ndikofunikira kuyamba kapena kusintha mankhwalawo.

Tikulimbikitsidwanso kuti tisadye zakudya zoletsedwa kwanthawi yayitali komanso popanda chitsogozo cha zakudya, chifukwa kuwonjezera pakuperewera kwa michere ndikukonda mapiri, zitha kubweretsa zovuta pakudya, monga kudya, mwachitsanzo, ndi accordion effect, yomwe pambuyo pochepetsa thupi, munthuyo amabwerera ku kulemera koyamba kapena kupitilira apo. Mvetsetsani zomwe accordion effect ndi momwe zimachitikira.