Momwe Mungatayire Mapaundi 30 Bwinobwino

Zamkati

• Kusintha kwa zakudya
• Chepetsani kuchuluka kwa kalori yanu
• Chepetsani zakudya zomwe zakonzedwa
• Idyani mapuloteni ambiri
• Dzazani CHIKWANGWANI
• Imwani madzi ambiri
• Zosintha m'moyo
• Onjezani cardio pazomwe mumachita
• Yesani kuphunzira kukana
• Yesetsani HIIT
• Malangizo othandiza ochepetsa thupi
• Kukhazikitsa nthawi yeniyeni
• Mfundo yofunika

Kutaya mapaundi 30 kumatha kukhala kovuta komanso kuwononga nthawi.

Zikuwoneka kuti sizimangophatikizapo kusintha zakudya komanso kusintha moyo wanu komanso kusinthasintha magonedwe anu, kupsinjika, komanso kudya.

Komabe, kupanga kusintha kosavuta pazochita zanu zatsiku ndi tsiku kungakuthandizeni kutaya mapaundi 30 ndikukhalitsa ndi thanzi labwino.

Nkhaniyi ikufotokoza njira zingapo zomwe zingakuthandizeni kuti muchepetse mapaundi a 30 bwinobwino.

Kusintha kwa zakudya

Kaya mukufuna kutaya mapaundi 5 kapena 30, kusintha pang'ono pazakudya ndikofunikira.

Chepetsani kuchuluka kwa kalori yanu

Kudya zopatsa mphamvu zochepa kuposa momwe mumawotchera tsiku lililonse ndikofunikira pankhani yochepetsa thupi.

Zakudya zina monga tchipisi ta mbatata, chakudya chamazira, ndi zinthu zophika zimanyamula ma calorie ambiri koma zimasowa zofunikira monga protein, fiber, mavitamini, ndi mchere.

Kutsegula mbale yanu ndi kalori wochepa, zakudya zopatsa thanzi zingakuthandizeni kuti muzimva okwanira pakati pa chakudya ndikuchepetsa kalori yanu yatsiku ndi tsiku kuti muchepetse kuchepa.

Zipatso, nyama zamasamba, nyemba, nyemba zonse, ndi kudula nyama, nsomba, ndi nkhuku zowonda ndizowonjezera pazakudya zochepa.

Kumbali inayi, zakudya zopangidwa ngati tchipisi, ma crackers, ma cookie, ndi zakudya zopatsa thanzi nthawi zambiri zimakhala ndi ma calorie ambiri ndipo zimayenera kuchepetsedwa ndi chakudya chamafuta ochepa.

Komabe, onetsetsani kuti musadule mafuta ochepa kwambiri. Ngakhale ma calorie amafunikira mosiyanasiyana potengera zinthu zingapo, monga kulemera, kutalika, jenda, komanso magwiridwe antchito, kuchepetsa kudya kwambiri kumatha kuchepetsa kuchepa kwa thupi ndikupangitsa kuti muchepetse kunenepa kwambiri (,).

Kuti muchepetse kunenepa kwanthawi yayitali, yesetsani kuchepetsa kudya kwanu ndi ma calorie 500-750 pansipa yanu yoyambira kuti muchepetse mapaundi 1-2 (0.45-0.9 kg) pa sabata ().

Komabe, zimalimbikitsidwa kuti azimayi ndi abambo azidya zosachepera 1,200 ndi 1,500 calories, motsatana ().

Chepetsani zakudya zomwe zakonzedwa

Zakudya zosinthidwa, monga Zakudyazi zakanthawi, chakudya chofulumira, tchipisi cha mbatata, ma crackers, ndi ma pretzels onse ali ndi ma calories ambiri komanso alibe michere yofunikira.

Malinga ndi kafukufuku pafupifupi achikulire pafupifupi 16,000, kudya zakudya zochulukirapo kwambiri kumalumikizidwa pachiwopsezo chachikulu chowonda thupi, makamaka pakati pa akazi ().

Zosakaniza zina monga zakumwa zozizilitsa kukhosi zimakhala ndi shuga wowonjezera, zomwe zingathandizenso kunenepa.

M'malo mwake, kafukufuku wambiri apeza kuti kuchuluka kwa zakumwa zotsekemera zotsekemera kumatha kulumikizidwa ndi kunenepa komanso kunenepa kwambiri (,).

Kuti mupeze zotsatira zabwino, muchepetse zakumwa monga soda, tiyi wotsekemera, msuzi wa zipatso, ndi zakumwa zamasewera ndikusankha madzi kapena khofi kapena tiyi wosaswedwa m'malo mwake.

Idyani mapuloteni ambiri

Kuwonjezera mapuloteni ambiri pazakudya zanu ndi njira yosavuta yothandizira kufulumizitsa kuwonda.

Malinga ndi kafukufuku wina wocheperako mwa anthu 15, kudya chakudya cham'mawa chokhala ndi mapuloteni ambiri kumachepetsa ma ghrelin, mahomoni omwe amachititsa kuti munthu azimva njala, moyenera kuposa kudya chakudya cham'mawa chambiri ().

Kafukufuku wina mu anthu a 19 adawonetsa kuti kudya mapuloteni tsiku ndi tsiku kumachepetsa kwambiri kudya kwa kalori, kulemera kwa thupi, ndi kuchuluka kwamafuta pamasabata a 12 ().

Nyama, nsomba, ndi nkhuku ndi zakudya zochepa zomanga thupi zomwe zitha kuphatikizidwa ndi chakudya chopatsa thanzi.

Zakudya zina zopatsa thanzi zimaphatikizapo mazira, mkaka, nyemba, tofu, ndi tempeh.

Dzazani CHIKWANGWANI

CHIKWANGWANI, chopatsa thanzi chomwe chimapezeka mu zakudya zazomera zokha, sichingakumbidwe ndi thupi lanu ().

CHIKWANGWANI chosungunuka, makamaka, ndi mtundu wa ulusi womwe umapezeka muzakudya zamasamba zomwe zimamwa madzi ndipo zimachedwetsa kutaya kwa m'mimba kukuthandizani kuti mukhalebe okhutira kwanthawi yayitali ().

CHIKWANGWANI chosungunuka chitha kukhazikitsa bata m'magazi anu kuti muteteze ma spikes ndi ngozi, zomwe zingayambitse njala ().

Kafukufuku m'modzi mwa azimayi 252 adapeza kuti gramu iliyonse ya fiber yomwe idadyedwa imalumikizidwa ndi 0,5 mapaundi (0.25 kg) ya kuchepa thupi ndi 0.25% ochepera mafuta amthupi kupitirira miyezi 20 ().

Kafukufuku wina waposachedwa mwa anthu 50 adawonetsa kuti kumwa mapuloteni ambiri, chakumwa chambiri chambiri musanadye kumachepetsa njala, kufunitsitsa kudya, komanso kudya - zonse zomwe zitha kukhala zopindulitsa ().

Zipatso, nkhumba, mbewu zonse, nyemba, mtedza, ndi mbewu ndi zitsanzo zochepa chabe za zakudya zomwe zili ndi fiber yambiri yosungunuka.

Imwani madzi ambiri

Kumwa madzi ambiri ndi njira yachangu komanso yosavuta yolimbikitsira kuchepa thupi.

M'malo mwake, kafukufuku wina akuwonetsa kuti kumwa kapu yamadzi musanadye chilichonse kungachepetse kuchuluka kwa kalori yanu kuti muchepetse kunenepa.

Mwachitsanzo, kafukufuku wina mwa achikulire 24 adawonetsa kuti kumwa ma ouniti 17 (500 ml) amadzi mphindi 30 asanadye chakudya cham'mawa kumachepetsa kuchuluka kwa kalori pafupifupi 13% ().

Kuphatikiza apo, kafukufuku wina adapeza kuti kumwa ma ouniti 17 (500 ml) amadzi kwakulitsa kuchuluka kwa ma calorie owotchedwa ndi 24% mkati mwa ola limodzi ().

Kuchepetsa kalori yanu, kuchepetsa zakudya zosinthidwa, kudya mapuloteni ambiri ndi fiber, ndikumwa madzi ambiri tsiku lonse zitha kukuthandizani kutaya mapaundi 30.

Zosintha m'moyo

Kuphatikiza pakusintha zakudya zanu, kusintha pang'ono pamachitidwe anu kumathandizanso kuchepa thupi.

Onjezani cardio pazomwe mumachita

Cardio, yomwe imadziwikanso kuti masewera olimbitsa thupi, ndi mtundu wa zochitika zolimbitsa thupi zomwe zimakulitsa kuchuluka kwa mtima wanu kuti muwotche mafuta owonjezera.

Kuyika ma cardio muzochita zanu ndikofunikira ngati mukuyang'ana kuti muchepetse mapaundi a 30 posachedwa.

Malinga ndi kafukufuku wina, ophunzira omwe adachita cardio kasanu pamlungu adataya mpaka 11.5 mapaundi (5.2 kg) kupitilira miyezi 10, osasinthanso pazakudya zawo kapena zochita zawo za tsiku ndi tsiku ().

Momwemo, yesetsani kufinya mphindi 150 mpaka 300 za cardio sabata iliyonse, kapena pakati pa mphindi 20 mpaka 40 patsiku ().

Kuyenda, kuthamanga, kusambira, kupalasa njinga, kukwera mapiri, ndi nkhonya ndi zitsanzo zochepa za masewera olimbitsa thupi omwe mungathe kuwonjezera pazomwe mumachita.

Ngati mukungoyamba kumene, onetsetsani kuti mwayamba pang'onopang'ono, khalani ndi zolinga zomwe mungakwanitse, ndikuwonjezera pafupipafupi komanso kulimbitsa thupi kwanu pang'onopang'ono kuti musapitirire.

Yesani kuphunzira kukana

Kukaniza maphunziro ndi mtundu wa masewera olimbitsa thupi omwe amagwiritsa ntchito kulimbana ndi minofu yanu ndikumanga nyonga ndi kupirira.

Zitha kukhala zopindulitsa makamaka kukulitsa thupi lowonda komanso kukulitsa kuchuluka kwa zopatsa mphamvu zomwe thupi limayaka popuma, kupangitsa kuti kukhale kosavuta kuchepa thupi pakapita nthawi ().

M'malo mwake, kuwunika kwina kunapeza kuti masabata 10 ophunzitsidwa kukana amachulukitsa thupi loonda ndi mapaundi 3 (1.4 kg), amachepetsa mafuta ndi 4 kg (1.8 kg), ndikuwonjezera kagayidwe kake ndi 7% ().

Kugwiritsa ntchito makina olemera, kunyamula zolemera zaulere, kapena kuchita zolimbitsa thupi monga ma push-ups, squats, crunches, ndi matabwa ndi mitundu yonse yamaphunziro a kukana omwe angakhale othandiza pakuchepetsa thupi komanso thanzi.

Mungafune kulingalira zokambirana ndi mphunzitsi wanu wotsimikizika mukayamba kuwonetsetsa kuti mukugwiritsa ntchito njira zoyenera ndikugwiritsa ntchito zida mosamala popewa kuvulala.

Yesetsani HIIT

Maphunziro olimbitsa thupi kwambiri, omwe amadziwikanso kuti HIIT, ndi mtundu wa masewera olimbitsa thupi omwe amaphatikizira kusinthana pakumachita masewera olimbitsa thupi kwambiri komanso nthawi yopumula kuti mtima wanu ukwere.

Kuphatikiza magawo angapo a HIIT pazomwe mumachita sabata iliyonse kumatha kukhala kopindulitsa kwambiri pochepetsa thupi.

Pakafukufuku wina, ophunzira omwe adachita HIIT kwa mphindi 20 maulendo 3 pa sabata adachepetsa kwambiri mafuta am'mimba, mafuta onse, komanso kulemera kwa thupi pambuyo pa masabata a 12 ().

Kuphatikiza apo, kafukufuku wina mwa amuna asanu ndi anayi adapeza kuti HIIT idawotcha ma calorie ambiri kuposa zinthu zina monga kuthamanga, kupalasa njinga, komanso kuphunzitsa zolemera ().

Kuti muyambe, yesani kusinthana pakati pa masekondi 20-30 a zinthu monga kulumpha chingwe, kukankha, kulumpha kwapamwamba, kapena ma burpees okhala ndi masekondi 30-40 apakati.

Kuphatikiza Cardio, kukaniza maphunziro, ndi HIIT muzizolowezi zanu kangapo pamlungu zitha kuthandiza kupititsa patsogolo kutaya thupi.

Malangizo othandiza ochepetsa thupi

Nawa maupangiri ena okuthandizani kuti muchepetse mapaundi 30 motetezeka:

• Pewani kudya zakudya zotchuka. Zakudya za mafashoni zimalimbikitsa kudya kwa yo-yo komanso kudya mopanda thanzi, ndipo kudya mopambanitsa kungapangitse kukhumba komanso kudya mopitirira muyeso (,).
• Idyani pang'onopang'ono. Kafukufuku wina akuwonetsa kuti kutafuna ndikudya chakudya chanu pang'onopang'ono kumachepetsa kuchuluka kwa kalori komanso kukula kwa chakudya, zomwe zingalimbikitse kuchepa kwa thupi (,).
• Muzigona mokwanira. Kafukufuku akuwonetsa kuti kusowa tulo kumalumikizidwa pachiwopsezo chachikulu chokunenepa, ndipo kukonza magonedwe ndi kugona kwanu kungakulitse mwayi wakuchepetsa thupi (,).
• Dzisankhireni nokha. Kafukufuku akuwonetsa kuti kudziyesa pafupipafupi ndikusunga cholembera kuti muwone momwe mumadyera kumatha kuwonjezera kuonda pakapita nthawi (,).
• Kuchepetsa nkhawa. Kuchuluka kwa kupsinjika kumalumikizidwa ndi chiopsezo chachikulu chonenepa ndipo kumatha kuthandizira pazinthu monga kudya kwamaganizidwe ndi kubetcha (,).

Kuphatikiza pa kudya ndi kuchita masewera olimbitsa thupi, kuchepetsa nkhawa, kugona mokwanira, kudya pang'onopang'ono, kupewa zakudya zoperewera, komanso kudziyankhira nokha kungakuthandizeni kutaya mapaundi 30.

Kukhazikitsa nthawi yeniyeni

Zinthu zingapo, kuphatikiza kulemera kwanu, jenda, komanso msinkhu, zimakhudza momwe mungathere kuti muchepetse kunenepa msanga.

Nthawi zambiri, akatswiri azaumoyo amalimbikitsa kuti muchepetse kunenepa pafupifupi kwa mapaundi 1-3 (0.5-1.4 kg) pa sabata, kapena pafupifupi 1% ya thupi lanu lonse (,).

Chifukwa chake, zitha kutenga kulikonse kuyambira masabata angapo mpaka miyezi ingapo kuti muchepetse mapaundi 30 bwinobwino.

Komabe, kumbukirani kuti kuchepa thupi kumatha kusiyanasiyana pang'ono sabata ndi sabata.

Kulimbikitsa kuchepa thupi kwanthawi yayitali komanso kosatha, ndikofunikira kumamatira pazakudya zilizonse zathanzi komanso kusintha kwa moyo - ngakhale mutafika paphiri.

Ngakhale kuchuluka komwe mumatha kuonda kumadalira pazinthu zingapo, muyenera kukhala ndi cholinga chotsitsa mapaundi 1-3 (0.5-1.4 kg) sabata iliyonse.

Mfundo yofunika

Mukangoyamba kumene, kutaya mapaundi 30 kumatha kumveka ngati ntchito yayikulu.

Komabe, kusintha zina ndi zina pa chakudya chanu cha tsiku ndi tsiku ndi chizolowezi chochita masewera olimbitsa thupi kungapangitse kuti zizikhala zosavuta.

Kuphatikiza apo, kukhazikitsa njira zina zochepa zamoyo zingathandizire kukulitsa zotsatira zanu ndikuwonetsetsa kuti mukuchita bwino kwakanthawi.