Kodi Zidzanditengera Nthawi Yotani Kuti Ndichepetse Mafuta Am'mimba?

Zamkati

• Zimatenga nthawi yayitali bwanji kuwotcha mafuta?
• Momwe mungapangire kusowa kwa kalori
• Sinthani zakumwa
• Pewani zakudya zopatsa mphamvu kwambiri
• Chepetsani magawo
• Momwe mungayesere kupambana
• Zolimbitsa thupi kutentha mafuta m'mimba
• Tengera kwina

Chidule

Kukhala ndi mafuta ena amthupi ndi athanzi, koma pali chifukwa chabwino chofunira kutaya kunenepa mchiuno mwanu.

Pafupifupi 90% yamafuta amthupi amakhala pansi pakhungu mwa anthu ambiri, akuti Harvard Medical School. Izi zimadziwika ngati mafuta amkati.

Ena 10% amatchedwa visceral mafuta. Imakhala pansi pakhoma pamimba komanso m'malo ozungulira ziwalo. Ndiwo mafuta omwe amakhudzana ndi mavuto osiyanasiyana azaumoyo, monga:

• mtundu wa 2 shuga
• matenda amtima
• khansa

Ngati cholinga chanu ndikutaya mafuta am'mimba, palibe njira yosavuta kapena yachangu. Zakudya zoperewera ndi zowonjezera sizingachite chinyengo. Ndipo kulunjika gawo limodzi la thupi kuti muchepetse mafuta sikungagwire ntchito.

Kubetcha kwanu ndikulimbikira kutaya mafuta amthupi monse kudzera muzakudya komanso masewera olimbitsa thupi. Mukayamba kuchepa thupi, pali mwayi wabwino kuti ena angatuluke m'mimba mwanu.

Kutenga nthawi yayitali ndikosiyana kwa aliyense. Pemphani kuti mudziwe nthawi yayitali yomwe imafunika kuti muchepetse mafuta owonjezera m'mimba komanso momwe mungayambire.

Zimatenga nthawi yayitali bwanji kuwotcha mafuta?

Muyenera kuwotcha pafupifupi 3,500 calories kuti muchepetse paundi imodzi. Izi ndichifukwa choti ma calories 3,500 amafanana ndi mafuta okwana 1 pounds.

Kutaya mapaundi 1 pa sabata, muyenera kuchotsa zopatsa mphamvu 500 tsiku lililonse. Potero, mutha kutaya pafupifupi mapaundi anayi pamwezi.

Kuchulukitsa masewera olimbitsa thupi kudzakuthandizani kuwotcha ma calories ambiri. Kuchita masewera olimbitsa thupi kumalimbikitsanso minofu. Minofu ndi yolemetsa kuposa mafuta, kotero ngakhale mutayang'ana ndikumverera kotsika, mwina singawoneke pamlingo.

Aliyense ndi wosiyana. Pali zosintha zingapo pakuchuluka kwa zolimbitsa thupi kuti ziwotche kalori.

Kukula kwanu, momwe mumawotchera kwambiri mukamachita chilichonse. Amuna ali ndi minofu yambiri kuposa akazi ofanana, kotero zimathandiza amuna kuwotcha mafuta owonjezera.

Momwe mungapangire kusowa kwa kalori

Ma calories ndi magawo a mphamvu kuchokera pachakudya. Mukamagwiritsa ntchito mphamvu zambiri, m'pamenenso mumatentha kwambiri. Ma calories osagwiritsidwa ntchito amasungidwa ngati mafuta. Mutha kuwotcha malo ogulitsa mafuta potenga ma calories ochepa ndikugwiritsa ntchito mphamvu zambiri.

Nazi njira zina zochepetsera mafuta omwe mungayambe lero:

Sinthani zakumwa

• Imwani madzi mmalo mwa soda.
• Yesani khofi wakuda m'malo mwa khofi wokhala ndi zonona ndi shuga.
• Chepetsani kumwa mowa.

Pewani zakudya zopatsa mphamvu kwambiri

• Pewani chakudya chofulumira komanso zakudya zopangidwa kwambiri.
• Idyani zipatso m'malo mwa zinthu zophikidwa ndi maswiti okhala mmatumba.
• Sankhani zakudya zamkaka zopanda mafuta ambiri kuposa zomwe zili ndi mafuta ambiri.
• Idyani zakudya zokazinga kapena zokazinga m'malo mwa zokazinga.
• Onani kuchuluka kwa kalori pamamenyu odyera. Mutha kudabwitsidwa kuchuluka kwa zopatsa mphamvu zomwe zili mchakudya chodyera wamba.
• Gwiritsani ntchito pulogalamu yaulere yowerengera kalori.

Chepetsani magawo

• Pimani mafuta omwe amagwiritsidwa ntchito kuphika.
• Chepetsani mafuta ndi mavalidwe ena a saladi.
• Gwiritsani mbale yaying'ono kapena mbale.
• Idyani pang'onopang'ono, ndipo dikirani maminiti 20 mutadya kuti mutsimikizire kuti mwakhuta.
• Kumalo odyera, tengani theka la chakudya chanu kunyumba.
• Musadye pamaso pa TV, komwe kumakhala kosavuta kudya.

Ganiziraninso kuchuluka kwa chakudya. Mwachitsanzo, chikho chimodzi cha mphesa chimakhala nacho, koma chikho cha zoumba chili nawo. Masamba atsopano ndi zipatso zili ndi madzi ndi fiber, choncho zidzakuthandizani kuti mukhale okhutira opanda ma calories ambiri.

Kuti musunge minofu yowonda, mufunika mapuloteni ambiri.

Mu 2016, ofufuza adachita meta-kusanthula mayesero 20 owongolera mosasamala okhudzana ndi zakudya komanso kuwonda. Anazindikira kuti achikulire azaka 50 kapena kupitilira apo adataya mafuta ochulukirapo ndipo amakhala ndi mafuta owonda kwambiri pazakudya zoperewera mphamvu, zomanga thupi kwambiri kuposa zomwe zimadya ndi mapuloteni wamba.

Kuphatikiza pa chizolowezi chochita masewera olimbitsa thupi, yesani zotentha izi:

• Paki patali ndikuyenda masitepe owonjezera.
• Kulibwino, panjinga kapena kuyenda m'malo moyendetsa.
• Gwiritsani ntchito masitepe m'malo mwa zikepe ndi ma escalator ngati mungathe.
• Yendani mukamaliza kudya.
• Ngati mumagwira ntchito pa desiki, imirirani kamodzi pa ola limodzi kuti muyende pang'ono kapena kutambasula.

Ntchito zambiri zosangalatsa zimakuthandizani kuwotcha mafuta, monga kukwera mapiri, kuvina, ngakhale gofu. Mwachitsanzo, mumphindi 30 zokha, munthu wokwana mapaundi 125 amatha kuwotcha mafuta okwana 135, ndipo munthu wolemera mapaundi 185 akhoza kuwotcha 200.

Mukamayenda kwambiri, ndimomwe mumawotchera kwambiri. Ndipo ndizotheka kuti mudzataya mafuta am'mimba.

Momwe mungayesere kupambana

Dzichepereni kamodzi pa sabata nthawi imodzimodzi kuti muwonetse kuchepa konse.

Ngati mukudya kuchuluka kwa mapuloteni komanso kuchita masewera olimbitsa thupi pafupipafupi, mwina mukumanga minofu. Koma kumbukirani kuti sikelo sikunena nkhani yonse.

Kuti muwone ngati mukutaya mafuta am'mimba, gwiritsani ntchito tepi. Nthawi zonse yesani pamalo omwewo.

Imani molunjika, koma osayamwa m'mimba mwanu. Yesetsani kukoka tepi mwamphamvu kuti mutsine khungu. Yesani mozungulira batani lanu lamimba.

Chizindikiro china chodziwikiratu ndikuti zovala zanu zimakwanira bwino, ndipo nanunso mukuyamba kumva bwino.

Zolimbitsa thupi kutentha mafuta m'mimba

Kafukufuku wofalitsidwa mu Journal of Obesity akuwonetsa kuti kuchita masewera olimbitsa thupi kwapakatikati kumatha kukhala kothandiza pakuchepetsa mafuta ochepera m'mimba komanso m'mimba kuposa mitundu ina ya masewera olimbitsa thupi.

Zochita zolimbitsa pamimba sizingakhudze mafuta anu owoneka bwino, koma atha kuthandiza kulimbitsa minofu yanu, ndipo ndichinthu chabwino.

Chofunikira ndikuti muziyenda ndikuchita masewera olimbitsa thupi tsiku lanu. Simuyenera kukhala ndi chinthu chimodzi, mwina. Sakanizani kuti musatope. Yesani:

• Kuchita masewera olimbitsa thupi kwa mphindi 30 masiku ambiri
• Kuchita masewera olimbitsa thupi kawiri pa sabata
• mphamvu zolimbitsa thupi
• amatambasula chinthu choyamba m'mawa komanso asanagone

Tengera kwina

Kungoyang'ana mafuta am'mimba sangakhale njira yabwino kwambiri. Kuti muchepetse kunenepa ndikuziletsa, muyenera kusintha zomwe mungapitirire. Ngati zikumveka ngati zochulukirapo, yambani ndikusintha pang'ono pang'ono ndikuwonjezera ena mukakonzeka.

Ngati mubwerera m'mbuyo, zonse sizitayika - si "chakudya" Ndi njira yatsopano ya moyo! Ndipo pang'onopang'ono ndikukhazikika ndi dongosolo labwino.