Momwe Mungachotsere Belly Belly

Zamkati

• Nchiyani chimapangitsa kuti mimba ya mowa ipange?
• Njira zabwino zochepetsera mimba ya mowa
• Idyani wathanzi
• Dulani kukula kwa gawo lanu pakati
• Kuwerengera zopatsa mphamvu
• Idyani masamba ambiri, zipatso, mbewu zonse, ndi mapuloteni owonda
• Pangani swaps zathanzi
• Sunthani zambiri
• Yesani kuchita masewera olimbitsa thupi kwambiri (HIIE)
• Chitani masewera olimbitsa thupi nthawi zambiri
• Muzichita masewera olimbitsa thupi
• Zitenga nthawi yayitali bwanji kuti mupite?
• Njira zabwino zobisalira mimba ya mowa
• Nthawi yoti muwonane ndi dokotala
• Kutenga

Mimba yamowa imatha kukhala chifukwa cha nthawi zina zosangalatsa, chakudya chabwino, komanso ma sud okoma, koma zitha kupangitsanso kuti zikhale zovuta kusuntha kapena kulowa m'zovala zanu. Kuphatikiza apo, kulemera kowonjezera kumatha kukhala kukuwonongerani mphamvu zanu ndikuwonjezera kupsinjika kwamafundo anu ndi mtima wanu.

Kuchotsa mimba yamowa kumadya zakudya zosiyanasiyana komanso kuchita masewera olimbitsa thupi. Zimatenga nthawi yayitali kuti muchepetse kunenepa kuposa momwe zimakhalira, nawonso.

Pitilizani kuwerenga kuti muphunzire zomwe zimapangitsa kuti mimba ya mowa ipangidwe komanso njira zabwino zochotsera.

Nchiyani chimapangitsa kuti mimba ya mowa ipange?

Zachidziwikire kuti kumwa mowa, makamaka pakati pa amuna, kumayambitsa mapangidwe a mimba ya mowa, kapena zomwe amadziwika kuti "kunenepa m'mimba."

Kafukufuku adapeza kuti kumwa kwambiri kumalumikizidwa ndi chiuno chapamwamba. Izi sizosadabwitsa chifukwa cha zopatsa mphamvu za mowa.

Koma kafukufuku mu malingaliro akuti ngakhale mukumwa mowa wambiri kumatha kukulitsa m'chiuno mwanu, m'mimba simalo omwe mungapezeko kunenepa kokhudzana ndi mowa.

Ngakhale anthu amakhulupirira kuti mowa umangopita kumimba, zikuwoneka kuti chakumwa chokwera kwambiri chimathandizira kunenepa mthupi lonse. Amayi ambiri, mwachitsanzo, amayamba kunyamula zolemetsa zowonjezera pansi pa lamba, m'malo mongokwera pamwamba pake.

Mowa amathanso kukhala nawo chifukwa chakukula kwanu. Ganizirani zomwe mumakhala ndi mowa nthawi zambiri: Pizza, nos, ndi zakudya zina zamafuta kwambiri, zopatsa mphamvu kwambiri zimakonda kutsatira chikho chofewa cha lager kapena IPA. Mowa wopepuka mwina sangakhale wolakwika mofanana ndi chakudya chomwe mukusangalala nacho.

Chosangalatsa ndichakuti, kumwa mowa kumatha kusokonezanso kuthekera kwa thupi lanu kuwotcha mafuta. Thupi lidzagwira ntchito yongomwa mowa kuti upeze mphamvu isanafike pamafuta aliwonse osungidwa omwe akuyembekezera kuwotchedwa.

Kumwa mowa kwambiri kumayanjananso ndi, komwe kumakhudzana ndi kudzikundikira kwambiri m'mimba.

Njira zabwino zochepetsera mimba ya mowa

Kuchepetsa mafuta, makamaka mozungulira midsection, kumamveka bwino pamalingaliro, koma mwina sizingakhale zenizeni.

Zochita monga crunches zingathandize kulimbitsa minofu, koma pali kafukufuku wosakanikirana wokhudza momwe masewera olimbitsa thupi amatha kuwotchera mafuta m'mimba kapena kwina kulikonse.

Komabe, mimba ya mowa nthawi zambiri imachepa mukamachepetsa thupi. Kuchepetsa thupi nthawi zambiri kumafotokozedwa m'mawu osavuta: Kutentha ma calories ambiri kuposa omwe mumadya. Pofuna kuthandizira izi, lingalirani njira zotsatirazi.

Idyani wathanzi

Kuchepetsa kumwa mowa kumathandiza, koma ndi kusintha kokha kamodzi kokha komwe mungapange. Nawa maupangiri ochepa oti muganizire:

Dulani kukula kwa gawo lanu pakati

Mwachitsanzo, m'malo mokhala ndi magawo awiri a pizza, khalani nawo umodzi. Mutha kuzolowera kungodya zochepa zazing'ono pamene masiku ndi masabata akupita. Izi ndizofunikira makamaka ngati mumadya kwambiri. Malo ogulitsira malo odyera nthawi zambiri amakhala kuposa kukula kwake.

Kuwerengera zopatsa mphamvu

Zitha kukhala zopweteka poyamba, koma mukangodziwa kuchuluka kwa ma calories omwe ali muzakudya zomwe mumadya nthawi zambiri, simusowa kuchita masamu ambiri.

Kutaya pafupifupi mapaundi 1 pa sabata, mkazi wamba amayenera kuwombera pafupifupi ma calories 1,500 tsiku lililonse (kutsika kuchokera pafupifupi 2,000 calories). Amuna wamba amayenera kuchepetsa kudya pafupifupi makilogalamu 2,000 tsiku lililonse (kutsika kuchokera kuma calories 2,500).

Kumbukirani kuti kuyerekezera uku kumasiyana mosiyanasiyana malinga ndi munthu. Zaka za munthu, kulemera kwake, kutalika kwake, momwe amagwirira ntchito, komanso thanzi labwino ziyenera kuganiziridwa.

Idyani masamba ambiri, zipatso, mbewu zonse, ndi mapuloteni owonda

Ndipo idyani chakudya chosakonzedwa pang'ono ndi zakudya zokhala ndi shuga wowonjezera, ufa wopindulitsa, ndi mafuta okhuta.

Pangani swaps zathanzi

Mwachitsanzo:

• Yesani strawberries m'malo mwa ayisikilimu wa mchere.
• Imwani madzi (onunkhidwa ndi kupindika kwa mandimu kapena laimu) m'malo mwa koloko.
• Gwiritsani ntchito mafuta athanzi, monga mafuta, m'malo mwa batala mukamaphika.

Sunthani zambiri

Kuchulukitsa gawo lanu lochita masewera olimbitsa thupi ndichinthu chofunikira kwambiri pakuchepetsa thupi. Nawa maupangiri:

Yesani kuchita masewera olimbitsa thupi kwambiri (HIIE)

HIIE imakhudza kuyesayesa konse kochita masewera othamanga kapena masewera olimbitsa thupi, ndikutsatira kupumula pang'ono, kenako kuchita masewera olimbitsa thupi mwachidule koma mwamphamvu.

Kafukufuku mu Journal of Obesity akuwonetsa kuti HIIE imagwira bwino ntchito kuwotcha mafuta ndikuchepetsa kuchepa kwa thupi kuposa mitundu ina yambiri yochita masewera olimbitsa thupi.

Chitani masewera olimbitsa thupi nthawi zambiri

Ganizirani zosachepera mphindi 30 zokha zolimbitsa thupi masiku ambiri sabata, komanso masiku awiri pa sabata yolimbitsa mphamvu ndikutambasula m'mawa ndi madzulo.

Muzichita masewera olimbitsa thupi

Pangani zosankha pamoyo wanu zomwe zimawotcha ma calories ambiri, monga kukwera masitepe m'malo mwa chikepe, kapena kupumula pafupipafupi kuntchito kuti muyende pang'ono.

Zitenga nthawi yayitali bwanji kuti mupite?

Nthawi yochotsera mimba ya mowa imadalira pazinthu zambiri, kuphatikiza kuchuluka kwa kulemera komwe mukufuna kutaya ndikudzipereka kwanu pa masewera olimbitsa thupi, zakudya, komanso zosankha pamoyo wanu zofunika kuti muchepetse kunenepa.

Njira imodzi yoganizira ndi iyi: Paundi imodzi ndiyofanana ndi ma calories 3,500. Chifukwa chake ngati muchepetsa kuchuluka kwa kalori yanu ndi 500 patsiku, kuwotcha zopatsa mphamvu 500 tsiku lililonse, kapena kupeza zina zomwe zingakuthandizeni, mwina mungataye mapaundi 1 pa sabata (7 x 500 = 3,500).

Izi zimagwira pafupifupi mapaundi 4 pamwezi. Kuchepetsa (kapena kuwotcha) makilogalamu 1,000 tsiku lililonse kumatha kukupangitsani kuti muchepetse mapaundi 8 mwezi uliwonse.

Imeneyi ndi njira yotetezera thupi, yotetezeka. Zachidziwikire, ngati simutsatira zomwe mukudya komanso zolimbitsa thupi, ndandanda imeneyo siyingayime. Khama ndichinsinsi.

Samalani ndi zakudya za mafashoni ndi mapiritsi ochepetsa thupi omwe amalonjeza zotsatira zachangu. Zonena za izi mwina ndizokokomeza. Zitha kubweretsanso zovuta zina zathanzi.

Njira zabwino zobisalira mimba ya mowa

Ngati mukufuna kuti mimba yanu ya mowa isadziwike kwambiri mukamasintha moyo wanu, nazi malangizo achangu:

• Valani zovala zosasunthika, monga mabulauzi otuluka komanso malaya amabatani. Zovala zolimba, monga malaya aminyewa, zimatha kulimbikitsa gawo la m'mimba.
• Yesani mitundu yakuda ya mathalauza ndi zazifupi komanso mitundu yopepuka ya malaya. Izi zitha kupereka mawonekedwe owoneka bwino, popeza mimba zamowa zimatha kupangitsa kuti miyendo iwoneke yowonda kwambiri. Komabe, kawirikawiri, zovala zakuda kuchokera pamwamba mpaka pansi zingathandize kuti kulemera kwina kulikonse kusadziwike.
• Musalowe mu malaya anu.
• Valani mikwingwirima yowongoka, ngati muvala mikwingwirima konse.
• Sankhani mathalauza opangidwa mwaluso, kapena mathalauza okhaokha omwe amasangalatsa theka lanu lotsika. Izi zidzakuthandizani ndi mawonekedwe anu onse.
• Ma jean okwera kwambiri ndi mathalauza ena ndi chisankho chabwino kuposa zotsika.
• Valani malaya amtundu umodzi kapena mabulawuzi.

Nthawi yoti muwonane ndi dokotala

Kuyenda mozungulira mimba ya mowa sikokha mwa zovuta zachipatala. Koma kungakhale chizindikiro kuti chiopsezo chanu pamavuto akulu azachipatala chikuwonjezeka. Kulemera kwina kumatha kulumikizidwa ndi:

• mavuto olowa

N'zotheka kuti kunenepa m'mimba kungakhale chizindikiro cha chinthu chosagwirizana ndi zakudya zanu komanso kuchita masewera olimbitsa thupi. Kutupa m'mimba kungatanthauze chilichonse kuyambira pamimba mpaka zovuta zakugaya chakudya, monga:

• Matenda opweteka
• tsankho la lactose
• kutsekeka m'matumbo mwanu

Ngati mimba yanu ikukula limodzi ndi zowawa kapena kusintha kwa matumbo anu, pitani kuchipatala posachedwa.

Kutenga

Ngati mukufuna kuchotsa mimba yanu ya mowa koma mukuda nkhawa kuti mudzayenera kusiya matsenga a balere ndi balere, musaope. Mowa, pang'ono, ukhozabe kupezeka pazakudya zanu. Muyenera kungosintha zina kuti mulole chizolowezi cha mowa kupitiriza.

Nthawi zambiri, izi zimatanthauza zakumwa zochepa kwambiri za koloko ndi zakudya zopatsa mafuta komanso masewera olimbitsa thupi. Mwinanso mungayesetse kuyesa mowa pang'ono ndi ochepa.

Muthanso kulankhulana ndi wophunzitsa nokha komanso wazakudya kuti akuthandizireni pakusintha moyo wanu ndikusandutsa mimba ya mowa kukhala paketi sikisi.