Njira 17 Zosavuta Zothetsera Makonda Achikondi

Zamkati

• 1. Dulani Shuga Wowonjezera
• 2. Yang'anani pa Mafuta Opatsa Thanzi
• 3. Dzazani CHIKWANGWANI
• 4. Yendani Tsiku Lonse
• 5. Kupanikizika Kwambiri
• 6. Nyamula Zolemera
• 7. Muzigona mokwanira
• 8. Onjezerani Mukusuntha Kwa Thupi Lonse
• 9. Limbikitsani Kudya kwanu Mapuloteni
• 10. Wonjezerani Mtima Wanu
• 11. Imwani Madzi Kuti Mukhale Osasamba Madzi
• 12. Onjezani ku Complex Carbs
• 13. Yesani HIIT Workout
• 14. Muzidya Mokwanira
• 15. Gwiritsani Ntchito Abambo Anu Ndi Ma Pilates
• 16. Chepetsani Mowa
• 17. Idyani Zakudya Zonse
• Mfundo Yofunika Kwambiri

Ngakhale ali ndi dzina lokongola, palibe zambiri zoti mungakonde pazogwiritsira ntchito zachikondi.

Zogwirizira zachikondi ndi dzina lina la mafuta owonjezera omwe amakhala m'mbali mwa chiuno ndikumangirira pamwamba pa thalauza. Amadziwikanso kuti top muffin, mafutawa amatha kukhala ovuta kutaya.

Anthu ambiri amayesetsa kulunjika kuderali ndi zidutswa zam'mbali zopanda malire komanso zoyenda zina m'mimba zomwe zimayang'ana zovuta, minofu yomwe imatsika m'mbali mwa torso.

Komabe, iyi si njira yothandiza kutaya zikondamoyo (1, 2).

Kuti muchotse bwino ma handles achikondi, mufunika kusintha zakudya, masewera olimbitsa thupi komanso kusintha kwa moyo.

Nazi njira 17 zachilengedwe zochotsera zogwirizira zachikondi.

1. Dulani Shuga Wowonjezera

Kudya moyenera ndikofunikira pamene mukuyesera kutaya mafuta m'dera lililonse la thupi. Kuthira shuga wowonjezera ndi imodzi mwanjira zabwino kwambiri zoyeretsera zakudya zanu.

Shuga wowonjezera umapezeka mu zakudya ndi zakumwa monga makeke, maswiti, zakumwa zamasewera ndi ma sodas. Mawuwa sakukhudzana ndi shuga wachilengedwe wopezeka muzakudya zathanzi monga zipatso zonse.

Kupatula kulumikizidwa ndi zovuta zingapo zathanzi, monga matenda amtima, matenda amadzimadzi ndi matenda ashuga, kudya shuga wochulukirapo kumatha kubweretsa kuchuluka kwamafuta amthupi, makamaka m'mimba (,,).

Zakudya zotsekemera monga shuga wa patebulo, madzi a chimanga a high-fructose (HFCS), uchi ndi timadzi tokoma timakhala ndi shuga wosavuta wotchedwa fructose.

Kafukufuku wochuluka wasonyeza kuti fructose, makamaka kuchokera ku zakumwa zotsekemera, imayambitsa kuchuluka kwa mafuta m'mimba (,,).

Kuphatikiza apo, zakudya zambiri zotsekemera zimadzaza ndi ma calories koma zili ndi michere yochepa. Kuchepetsa kuchuluka kwa shuga wowonjezera pazakudya zanu kumathandizira kuchepetsa mafuta amthupi, kuphatikiza magwiridwe antchito achikondi.

2. Yang'anani pa Mafuta Opatsa Thanzi

Kudzaza mafuta athanzi monga ma avocado, maolivi, mtedza, njere ndi nsomba zamafuta zingakuthandizeni kuchepa m'chiuno.

Sikuti mafuta athanzi amakoma zokoma zokha, amakuthandizani kuti mukhale okhutira, kukupangitsani kuti muchepetse mafuta ochepa tsiku lonse.

Kafukufuku wina wopitilira anthu opitilira 7,000 adapeza kuti pamene omwe adatenga nawo gawo adya zakudya zamafuta ambiri zaku Mediterranean zowonjezeredwa ndi maolivi, amataya kunenepa kwambiri ndikupeza mafuta am'mimba ochepa kuposa omwe amadya mafuta ochepa).

Kubwezeretsa zakudya zopanda michere yambiri ndi mafuta athanzi kumatha kuthandizira kutaya mafuta amthupi. Izi zitha kukhala zosavuta monga kuwonjezera magawo angapo a peyala wokoma pachakudya chanu.

M'malo mwake, kafukufuku wina adawonetsa kuti anthu omwe amadya ma avocado samakonda kulemera komanso amakhala ndi mafuta ochepa m'mimba kuposa omwe alibe ().

Ngakhale mafuta athanzi ali ndi ma calories ambiri, kuphatikiza kuchuluka kwa zakudya zanu kungakuthandizeni kukhetsa mapaundi.

3. Dzazani CHIKWANGWANI

Kuwonjezera zakudya zokhala ndi michere yosungunuka tsiku lililonse kungakuthandizeni kuthana ndi zikakamizo zachikondi. Zida zosungunuka zimapezeka mu zakudya monga nyemba, mtedza, oats, masamba ndi zipatso.

Zimakuthandizani kuti mukhalebe okhutira kwa nthawi yayitali pochepetsa chimbudzi komanso kuchepa kwa njala.

Zomwe zimapangitsa kuti munthu akhale ndi vuto lokwanira kwafotokozedwa zachepetsa kuchuluka kwa zopatsa mphamvu zomwe anthu amadya tsiku lonse, zomwe zimapangitsa kuti muchepetse thupi ().

Kafukufuku wina adawonetsa kuti anthu akawonjezera kuchuluka kwa michere yosungunuka yomwe adadya ndi magalamu 10 patsiku pazaka zisanu, adataya pafupifupi 3.7% yamafuta awo owoneka bwino, mafuta owopsa am'mimba (12).

Kuphatikiza apo, zakudya zonse zomwe zimasungunuka ndi michere yambiri nthawi zambiri zimadzazanso ndi michere. Kuphatikiza apo, ndiabwino kwa mabakiteriya ochezeka, olimbikitsa thanzi m'matumbo mwanu ().

4. Yendani Tsiku Lonse

Kupeza njira zosavuta zowonjezera kuchuluka kwama calories omwe mumawotcha tsiku lonse ndi njira yabwino kwambiri yochepetsera mafuta owonjezera amthupi.

Anthu ambiri amakhala ndi moyo wongokhala ndikukhala pantchito zomwe zimafuna kukhala maola ambiri kumapeto. Kafukufuku akuwonetsa kuti kukhala nthawi yayitali sikabwino pathanzi lanu kapena m'chiuno mwanu.

Kafukufuku wina wa anthu 276 adapeza kuti mphindi 15 zilizonse zongokhala zimalumikizidwa ndi kukula kwa m'chiuno kwa 0.05-inchi (0.13-cm). Khalidwe lokhala pansi limafotokozedwa ngati kukhala pansi kapena kukhala ().

Kupanga chizolowezi chosavuta monga kukhazikitsa timer pakatha theka la ola kuti muyimirire ndikuyenda kupita kumalo ozizira madzi kumatha kupanga kusiyana kwakukulu pakuchepetsa.

Kuyika ndalama pa pedometer ndi njira yabwino yowunikira mayendedwe anu ndikuwona momwe mukuyendera masana.

5. Kupanikizika Kwambiri

Kupanikizika kumakhudza thanzi lanu lamaganizidwe ndi thupi, ndipo kumatha kukupangitsani kukhala ndi mafuta m'mimba.

Izi ndichifukwa choti kupsinjika mtima kumayambitsa kupangika kwa hormone cortisol. Amadziwikanso kuti "mahomoni opsinjika," cortisol imapangidwa ndimatenda anu a adrenal poyankha zovuta.

Ngakhale iyi ndi ntchito yabwinobwino, kupsinjika kwakanthawi ndikuwonekera kwambiri kwa cortisol kumatha kuyambitsa zovuta zina monga nkhawa, mutu, zovuta kugaya komanso kunenepa (,,).

Kafukufuku wambiri adalumikiza kuchuluka kwa cortisol ndi kunenepa, makamaka mozungulira midsection (,,).

Kuti muchepetse kupsinjika ndikupewa mafuta am'mimba, yang'anani ntchito monga yoga ndi kusinkhasinkha komwe kwawonetsedwa kuti kumachepetsa milingo ya cortisol (,).

6. Nyamula Zolemera

Kuchita masewera olimbitsa thupi amtundu uliwonse kungakuthandizeni kuti muchepetse chikondi, koma kuwonjezera masewera olimbitsa thupi kungakhale kopindulitsa kwambiri.

Mawu oti kuphunzitsira kulemera, kuphunzitsa mphamvu ndi kulimbana nawo nthawi zambiri amatha kusinthana. Onse amatanthauza kutengera minofu yanu motsutsana ndi mtundu wina wa kukana kuti mukhale ndi mphamvu.

Ngakhale maphunziro a aerobic amawotcha ma calories ambiri panthawi yopuma, kulimbitsa thupi kumathandiza thupi kukhala ndi minofu yowonda ndikuwotcha mafuta owonjezera popuma.

Kuphatikiza maphunziro osagwirizana ndi masewera olimbitsa thupi awonetsa kuti ndi othandiza kwambiri pakuwotcha mafuta am'mimba.

M'malo mwake, kafukufuku wina wa anthu 97 onenepa kwambiri komanso onenepa kwambiri adapeza kuti kuphatikiza kukana komanso kuchita masewera olimbitsa thupi kumathandiza kwambiri kuchepetsa kulemera kwa thupi ndi mafuta am'mimba kuposa kuchita masewera olimbitsa thupi kapena kulimbitsa mphamvu zokha ().

Kuphatikiza apo, kuphunzira kukana kumakupatsani mphamvu yolimbitsa thupi pang'ono, kukuthandizani kuwotcha mafuta ambiri tsiku lonse (24).

7. Muzigona mokwanira

Monga kupsinjika, kusapeza tulo tokwanira kumawonjezera kuchuluka kwa cortisol mthupi, zomwe zingayambitse kunenepa.

Kafukufuku wasonyeza kuti anthu osowa tulo amakonda kulemera kwambiri komanso amakhala ndi mafuta ambiri mthupi kuposa omwe amagona mokwanira.

Kafukufuku wina yemwe adatsata anthu opitilira 1,000 kwa zaka zisanu adapeza kuti omwe amagona ochepera maola asanu usiku amayeza kwambiri ndipo amakhala ndi mafuta m'mimba kuposa omwe amagona kwa maola asanu ndi awiri mpaka asanu ndi atatu usiku ().

Kusowa tulo kumalumikizidwanso ndi chiopsezo chowonjezeka cha matenda ashuga komanso kunenepa kwambiri (,).

Kuti mudziteteze kunenepa chifukwa chogona mokwanira, yesetsani kugona maola asanu ndi awiri mpaka asanu ndi atatu osagwedezeka usiku uliwonse.

8. Onjezerani Mukusuntha Kwa Thupi Lonse

Kuganizira za kulimbitsa gawo la thupi lanu lomwe limakusowetsani mtendere kwambiri kungakhale kovuta, koma kulimbitsa thupi lonse kungakhale njira yothandiza kwambiri yochepetsera zikondamoyo.

Maphunziro a Spot si njira yothandiza yotaya mafuta ouma khosi ndipo awonetsedwa kuti sagwira ntchito m'maphunziro angapo (, 29).

Njira yabwinoko yochepetsera mafuta osagonjetsedwa ndikuphatikizira thupi lathunthu polimbitsa thupi lanu ndikuwonjezeranso masewera olimbitsa thupi omwe amagwira minofu yambiri nthawi imodzi.

Kafukufuku akuwonetsa kuti zolimbitsa thupi zomwe zimagwira thupi lonse, monga ma burpees kapena kugwiritsa ntchito zingwe zankhondo, zimawotcha mafuta ochulukirapo kuposa machitidwe achikhalidwe monga ma push-up ().

9. Limbikitsani Kudya kwanu Mapuloteni

Kuwonjezera mapuloteni apamwamba pazakudya zanu kumatha kukuthandizani kuti muchepetse mafuta ndikukhala onenepa. Mapuloteni amakuthandizani kukhala okwanira pakati pa chakudya ndipo amatha kuchepetsa chidwi chodyera ().

Kuphatikiza apo, kafukufuku wasonyeza kuti zakudya zamapuloteni ndizothandiza kwambiri pakuchepetsa mafuta am'mimba kuposa zakudya zomwe zili ndi protein yochepa, ().

Kuphatikiza apo, kutsatira zakudya zamapuloteni ambiri kungakuthandizeni kuti muchepetse thupi mukakwaniritsa cholinga chanu ().

Kuphatikizapo mapuloteni apamwamba kwambiri monga mazira, mtedza, mbewu, nyemba, nsomba, nkhuku ndi nyama mu chakudya chanu zingathandize kuchepetsa mafuta ochulukirapo, kuphatikizapo chikondi.

10. Wonjezerani Mtima Wanu

Kuchita masewera olimbitsa thupi kapena masewera olimbitsa thupi kumatanthauza chilichonse chomwe chimakulitsa kugunda kwa mtima wanu kwakanthawi.

Kugwiritsa ntchito ma aerobic kumathandiza kuwotcha mafuta ndikuchepetsa mafuta owonjezera mthupi, zomwe zingathandize kuchepetsa magwiridwe achikondi (, 36).

Anthu ambiri amawopa mantha chifukwa chakuchita masewera olimbitsa thupi kwambiri, monga kupota kapena kuthamanga. Komabe, pali zovuta zochepa, zoyambira zolimbitsa thupi zoyambira zomwe ndizosavuta kuchita.

Kusambira, kugwira ntchito pamakina elliptical kapena kungoyenda mwachangu ndi njira zabwino kwambiri zolowera kuntchito yolimbitsa thupi.

Akatswiri monga Centers for Disease Control and Prevention amalimbikitsa kuti pakhale masewera olimbitsa thupi osachepera mphindi 150 pasabata. Ndipafupifupi mphindi 20 patsiku ().

11. Imwani Madzi Kuti Mukhale Osasamba Madzi

Kusamalira thupi lanu moyenera ndikofunikira kuti mukhale ndi thanzi labwino.

Ngakhale madzi ndi omwe amamwa bwino kwambiri, anthu ambiri amakonda kumwa zakumwa zotsekemera monga zakumwa zamasewera, tiyi ndi madzi akamva ludzu.

Ma calories ndi shuga omwe amapezeka mu zakumwa zotsekemera amawonjezera ndipo amatha kukupangitsani kukhala ndi mafuta kuzungulira m'chiuno.

Kafukufuku wasonyeza kuti kumwa kwambiri zakumwa zotsekemera ndi shuga kumalumikizidwa ndi kunenepa, makamaka m'mimba (,).

Kuphatikiza apo, ma calorie amadzimadzi samakhudzanso njala ngati chakudya chotafuna, zomwe zimapangitsa kuti zikhale zosavuta kumwa ma calories owonjezera ndi shuga ().

M'malo mwa zakumwa zotsekemera, kuthirirani madzi ndi madzi osalala kapena owala, kapena tiyi wopanda shuga.

12. Onjezani ku Complex Carbs

Kusinthanitsa chakudya choyera ngati mkate woyera, pasitala ndi mpunga woyera wa ma carbs ovuta kwambiri monga mbatata, nyemba, oats ndi mpunga wofiirira zitha kukuthandizani kukhetsa mafuta am'mimba.

Mosiyana ndi ma carbs oyeretsedwa omwe amakusiyani kukhala ndi njala, ma carbs ovuta amakupangitsani kukhala okhutira tsiku lonse ndipo atha kukuthandizani kuti muchepetse pang'ono.

Izi ndichifukwa choti chakudya chazakudya chambiri chimakumbidwa pang'onopang'ono chifukwa chazambiri.

Kafukufuku wasonyeza kuti kuphatikiza chakudya chopatsa mphamvu m'zakudya zanu kumatha kukuthandizani kuti muchepetse thupi, zomwe zingathandize kuchepetsa magwiridwe achikondi (,).

Kafukufuku wina wa anthu 48 adapeza kuti iwo omwe amadya oatmeal nthawi ya kadzutsa amakhala athanzi ndipo amadya pang'ono pakudya m'mawa ndi nkhomaliro kuposa omwe amadya phala ().

Kusankha chakudya chambiri chopatsa mphamvu kuposa chakudya chamafuta ndi njira yabwino yochepetsera thupi ndikuchotsa zogwirizira zachikondi.

13. Yesani HIIT Workout

Maphunziro a nthawi yayitali kwambiri (HIIT) atha kukhala amodzi mwamphamvu kwambiri pothandiza kutaya mafuta amthupi.

Kulimbitsa thupi kwa HIIT kumaphatikizapo kuphulika kwakanthawi kochita masewera olimbitsa thupi, kamodzi ndikutsatira. Izi zolimbitsa thupi ndizofulumira komanso zothandiza, ndipo kafukufuku wambiri wasonyeza kuti atha kukuthandizani kutaya mafuta amthupi.

Kuwunikanso kwaposachedwa kwamaphunziro a 18 omwe adaphatikizira anthu opitilira 800 apeza kuti HIIT inali yothandiza kwambiri pochepetsa mafuta amthupi ndikulimbitsa thupi polimbitsa thupi kuposa kuchita masewera olimbitsa thupi, kupsinjika, komanso kuchita masewera olimbitsa thupi ().

Kuphatikiza apo, HIIT yawonetsedwa kuti ndi chida champhamvu chotsutsana ndi mafuta am'mimba.

Kafukufuku wina yemwe adaphatikiza azimayi a 39 adapeza kuti kuwonjezera HIIT kuntchito kunali kothandiza kwambiri kuchepetsa mafuta am'mimba kuposa maphunziro achikhalidwe okha (45).

Kuphatikiza apo, kulimbitsa thupi kwa HIIT kumawotcha mafuta okwanira matani munthawi yochepa, kutanthauza kuti simuyenera kuthera maola ku malo ochitira masewera olimbitsa thupi ().

14. Muzidya Mokwanira

Kusinkhasinkha chakudya chanu ndikusamalira kwambiri momwe mumamvera mukamadya kungakuthandizeni kuti muchepetse mapaundi kuchokera pakatikati.

Kudya mosamala ndi mchitidwe womwe ungakuthandizeni kuwongolera kadyedwe kanu ndipo kumakupangitsani kuti muchepetse mafuta ochepa.

Kudya mozindikira kumaphatikizapo kusamalira njala ndi kukhuta, kudya pang'onopang'ono popanda zosokoneza ndikumvetsetsa momwe chakudya chimakhudzira thanzi lanu.

Imeneyi ndi njira yabwino kwambiri yopezera thanzi, mwakuthupi komanso mwamaganizidwe, ndipo yawonetsedwa kuti ndi njira yabwino yochepetsera thupi.

Kafukufuku wina wazimayi 48 onenepa kwambiri komanso onenepa kwambiri adapeza kuti kudya mosamala kumayambitsa kuchepa kwamafuta am'mimba ndikuchepetsa kwama cortisol, poyerekeza ndi kuchitapo kanthu ().

Kuphatikiza apo, kudya mosamala kumatha kukuthandizani kuti mukhale ndi thanzi labwino mukakwaniritsa cholinga chanu (,).

15. Gwiritsani Ntchito Abambo Anu Ndi Ma Pilates

Kungakhale kovuta kupeza masewera olimbitsa thupi omwe mumakonda.

Mwamwayi, ma pilates ndi njira yabwino yochitira masewera olimbitsa thupi yomwe imathandiza kutulutsa abs. Kuchita kumathandizira kusintha kusinthasintha, kukhazikika ndi mphamvu yayikulu ().

Kuonjezera kulimbitsa thupi kwa pilates pazomwe mungachite kungakuthandizeninso kuti muchepetse thupi ndikuchepetsa m'chiuno.

Kafukufuku wina wazaka 30 onenepa kwambiri komanso onenepa kwambiri adapeza kuti masabata asanu ndi atatu a ma pilate amachepetsa kwambiri mafuta amthupi, kuzungulira m'chiuno ndi chiuno ().

Ma pilate amatha kusinthidwa kutengera mulingo wa kulimba kwanu ndipo ndioyenera mibadwo yonse.

M'malo mwake, kafukufuku wina wazimayi 50 okalamba azaka 60 kapena kupitilira apo adapeza kuti masabata asanu ndi atatu a pilates adachepetsa kwambiri mafuta amthupi pomwe akuwonjezera thupi lowonda ().

16. Chepetsani Mowa

Njira yosavuta yochepetsera mafuta ndikuchepetsa kuchepa kwa zakumwa zoledzeretsa.

Kumwa mowa kwambiri kumalumikizidwa ndi kunenepa kwambiri komanso kuchuluka kwa mafuta mthupi, makamaka pakati (,).

Kafukufuku wina wa anthu opitilira 2,000, kumwa mowa mopitirira muyeso komanso mopitirira muyeso kunalumikizidwa ndi chiopsezo chachikulu cha kunenepa kwambiri komanso kwapakati ().

Mowa umathandizanso kuti munthu akhale ndi njala polimbikitsa ma cell aubongo omwe amayendetsa njala, zomwe zingakupangitseni kudya ma calories ambiri,,).

Komanso, zakumwa zoledzeretsa zambiri zimadzaza ndi zopatsa mphamvu komanso shuga wowonjezera, zomwe zingakupangitseni kunenepa.

Ngakhale kumwa mowa pang'ono kumalumikizidwa ndi maubwino azaumoyo monga kuchepa kwa matenda amtima, kumwa mopitirira muyeso sibwino pa thanzi lanu lonse kapena m'chiuno mwanu (58).

17. Idyani Zakudya Zonse

Njira imodzi yosavuta yochotsera zikondamoyo ndi kudya chakudya chambiri, chosagulitsidwa.

Zakudya zopangidwa bwino kwambiri monga chakudya chofulumira, zakudya zokazinga, maswiti ndi chakudya chamankhwala pa TV zili ndi zinthu zomwe sizabwino pathanzi.

Kafukufuku akuwonetsa kuti anthu omwe amadya zakudya zambiri zosinthidwa ali pachiwopsezo chachikulu cha kunenepa kwambiri, komanso matenda amisala monga matenda ashuga ndi matenda amtima (59,,).

Kuphatikizira kwathunthu, zakudya zachilengedwe mu zakudya zanu ndi njira yabwino yochepetsera m'chiuno mwanu. Zakudya zathanzi zonse zimaphatikizapo ndiwo zamasamba, zipatso, mtedza, mbewu, mapuloteni owonda komanso mbewu zonse.

Kuphika zakudya zopangidwa ndi zakudya zonse kunyumba, m'malo mongosankha zakudya zoyambirira, ikhoza kukhala njira ina yabwino yothetsera chikondi.

Kafukufuku akuwonetsa kuti anthu omwe nthawi zonse amadya zakudya zopangidwa kale zomwe amagulitsidwa m'misika komanso malo odyera mwachangu amakhala ndi mafuta am'mimba ambiri kuposa omwe satero ().

Mfundo Yofunika Kwambiri

Monga mukuwonera, pali njira zambiri zosavuta komanso zachilengedwe zochotsera zogwirizira zachikondi.

Kuyesera chizolowezi chatsopano chochita masewera olimbitsa thupi, kudya zakudya zochepa zosinthidwa ndikukhala ndi michere yambiri tsiku lonse kungakuthandizeni kukhala ndi chiuno chocheperako.

Kuti muchepetse mafuta ndikungowasunga, muyenera kusintha kwakanthawi pazakudya zanu, masewera olimbitsa thupi komanso moyo wanu.

Ngakhale kusintha gawo limodzi la moyo wanu kungachititse kuti muchepetse thupi, kuphatikiza njira zingapo pamwambapa kumakupatsani mpata wabwino wotaya zomwe mumakonda.