Wopyapyala wopanda pake: ndi chiyani, chifukwa chiyani zimachitika komanso zoyenera kuchita
Zamkati
- Chifukwa chiyani zimachitika
- Momwe mungachepetse mafuta
- Momwe mungakulitsire minofu
- Menyu yomwe mungasankhe yowonda yabodza
Mawu akuti onyentchera nthawi zambiri amagwiritsidwa ntchito pofotokoza anthu omwe sali onenepa kwambiri, koma omwe ali ndi mafuta owonjezera thupi, makamaka mafuta ochulukirapo m'mimba, komanso kuchepa kwa minofu, zomwe zimapangitsa mwayi wochulukirapo kukhala ndi mavuto monga cholesterol, shuga ndi mafuta a chiwindi.
Chifukwa chake, ndikofunikira kuti owonda onyentchera azitha kukhala ndi thanzi labwino kuti achepetse kuchuluka kwamafuta mthupi ndikuchulukitsa minofu, kupewa zovuta. Chifukwa chake, tikulimbikitsidwa kuti muzichita masewera olimbitsa thupi pafupipafupi ndikukhala ndi zakudya zopatsa thanzi, makamaka mapuloteni ndi mafuta abwino.
Chifukwa chiyani zimachitika
Kuwonjezeka kwa kuchuluka kwa mafuta mthupi nthawi yomweyo kuti kulemera kuli koyenera msinkhu ndi kutalika kumatha kuchitika chifukwa cha majini, ndichifukwa chakuti anthu ena amasintha pang'ono pazinthu zomwe zimakonda mafuta am'deralo.
Komabe, chibadwa chimakhudzidwanso ndi moyo, monga kuchita masewera olimbitsa thupi komanso kudya. Zakudya zopanda thanzi, zokhala ndi shuga, chakudya komanso mafuta zimathandizanso kuti mafuta azikhala mthupi, kuphatikiza pakukulitsa chiopsezo chokhala ndi matenda ndikupangitsa kuti kukhale kovuta kupeza minofu.
Kulephera kuchita masewera olimbitsa thupi, komwe kumadziwika kuti kusachita masewera olimbitsa thupi, kumathandizanso kupeza mafuta, chifukwa kagayidwe kabwino ka thupi sikamasintha komwe kumathandizira kuwotcha mafuta ndikugwiritsa ntchito mafutawo ngati gwero lamagetsi. Kuphatikiza apo, kukhala moyo wongokhala kumapangitsa kuti kukhale kovuta kupeza minofu, zomwe zimapangitsa kulemera bwino komanso kuchuluka kwa mafuta.
Chifukwa chake, pakakhala zikhalidwe zomwe zingagwirizane ndi khungu labodza, ndikofunikira kuti munthuyo afunsane ndi katswiri wazakudya kuti kuwunika kwa kapangidwe kake kakhoza kupangidwa kudzera pakukonzekera nyengo kapena kuwunika kwa zikopa za khungu, kuphatikiza pakuyesa magazi, monga cholesterol yonse ndi tizigawo ting'onoting'ono komanso kuchuluka kwa mavitamini ndi mchere.
Onani muvidiyo yotsatirayi momwe kuwunika kwa ma bioimpedance kumagwirira ntchito:
Momwe mungachepetse mafuta
Kuti muchepetse kuchuluka kwamafuta popanda kuchepa thupi komanso kuti athandize kunenepa kwa minyewa, ndikofunikira kuti munthu azidya zakudya zopanda chakudya chambiri komanso zomanga thupi zomwenso zimakhala zabwino, chifukwa ndizotheka kuyatsa mafuta pomwe mukukonda kupindula kwa minofu.
Zakudya zokhala ndi mafuta abwino ndi mtedza, mtedza, njere, peyala, coconut ndi mafuta, ndipo zimayenera kudyedwa limodzi ndi zakudya zokhala ndi zopatsa mphamvu kapena mapuloteni azakudya zozizilitsa kukhosi, pogwiritsa ntchito monga: zipatso + mtedza, mkate + chiponde, mavitamini a avocado ndi yogati + mbewu ndi chia.
Kuphatikiza apo, ndikofunikira kuchita masewera olimbitsa thupi pafupipafupi, chifukwa ndizotheka kuti kuchepa thupi komanso kupindula kwa minofu kumatha kuchitika mwanjira yathanzi.
Umu ndi momwe mungadziwire kuchuluka kwamafuta amthupi.
Momwe mungakulitsire minofu
Kuti mukhale ndi minofu yambiri, ndikofunikira kuchita masewera olimbitsa thupi tsiku lililonse, tikulimbikitsidwa kuti tizichita zolimbitsa thupi zolimbitsa thupi komanso kuchita masewera olimbitsa thupi, monga kuphunzira zolimbitsa thupi komanso mtandaMwachitsanzo, popeza ndi omwe amalimbikitsa kwambiri hypertrophy ndikulimbitsa minofu.
Kuphatikiza apo, ndikofunikira kudya zakudya zokhala ndi mapuloteni ambiri ndi mafuta achilengedwe muzakudya zonse za tsikulo, kuphatikiza zokhwasula-khwasula, chifukwa izi zimathandiza kuti minofu ibwezeretse komanso kuti thupi likhale lowonda. Chifukwa chake, njira zabwino ndizophatikizira tchizi ndi mazira mu zokhwasula-khwasula, ndipo nthawi zonse muzidya nyama, nsomba kapena nkhuku zambiri pamasana ndi chakudya chamadzulo.
Ndikofunikanso kukumbukira kuti kumwa zipatso ndi ndiwo zamasamba zokwanira ndikofunikira kuti thupi ligwire bwino ntchito komanso kupereka mavitamini ndi michere yomwe imalola kukula kwa minofu.
Menyu yomwe mungasankhe yowonda yabodza
Gome lotsatirali likuwonetsa chitsanzo cha mndandanda wamasiku atatu wamwamuna wowonda kuti apeze minofu ndikutaya mafuta:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | 1 chikho cha khofi ndi mkaka + magawo awiri a mkate wamphumphu + dzira 1 + tchizi | Yogurt 1 + 1 tapioca ndi nkhuku ndi tchizi | 1 chikho cha mkaka wa koko + 2 mazira ophwanyika + chipatso chimodzi |
| Zakudya zoziziritsa kukhosi m'mawa | 1 apulo + mabokosi 10 | 1 chikho cha madzi opanda shuga + mtedza 20 | Nthochi 1 yosenda + supuni 1 batala wa kirimba |
| Chakudya chamadzulo | Supuni 3 za mpunga + supuni 2 za nyemba + 1 sing'anga wambiri + saladi wobiriwira + 2 kiwis | nkhuku pasitala mu msuzi wa phwetekere + masamba osungidwa mumafuta a maolivi + 1 lalanje | nsomba yokazinga + mbatata yophika + supuni 3 za mpunga + supuni 2 za nyemba + kabichi yolukidwa + magawo awiri a chinanazi |
| Chakudya chamasana | yogurt ndi chia + 1 tapioca ndi dzira | nthochi yosalala ndi supuni imodzi ya batala + supuni 2 za oats | 1 chikho cha khofi ndi mkaka + magawo awiri a mkate wamphumphu + dzira 1 + tchizi |
Ndikofunikira kukumbukira kuti choyenera ndichakuti kuchuluka ndi kugawa kwa chakudya kumatsogozedwa ndi katswiri wazakudya, malinga ndi zosowa za munthu aliyense.
Onani vidiyo yotsatirayi kuti mupeze maupangiri ena kuti mupeze minofu:
Mabuku Atsopano
Mitundu 6 Yomwe Amakonda Kudya (ndi Zizindikiro Zawo)
