Ngati Mukuyesera Kuchepetsa Thupi, Lekani Kuchita Zinthu 5 Izi

Zamkati

• Kukhala ndi Nthawi Yochepetsera Kudya
• Kutaya
• Kulembetsa ku Zakudya Zochepa Kwambiri
• Kusowa Chakudya
• Kuchita Zochita Zokha
• Onaninso za

Ngakhale ena ayesa njira zochititsa mantha kuti achepetse kunenepa, palinso njira zina zofala, zomwe zakhala zikuchitika kwa nthawi yayitali zomwe zimawoneka ngati lingaliro labwino - ndipo zitha kugwiranso ntchito koyambirira - koma zimabwerera m'mbuyo ndikumaliza kunenepa. Ngati mukufunafuna kuchepa thupi, pewani kuchita zinthu zisanu izi.

Kukhala ndi Nthawi Yochepetsera Kudya

Ngati mwamvapo kuti simuyenera kudya 6, 7, kapena 8 pm kuti muchepetse kunenepa, sizowona. Chakudya chodyedwa usiku sichimangosungidwa ngati mafuta, monga momwe ankakhulupirira kale. Nthawi yomwe mumasiya kudya sizikukhudzana ndi kuchuluka kwa kulemera kwanu kapena kutaya-ndiye mafuta omwe mumadya patsiku lofunika. Ngati mumadya pang'ono usiku, sankhani zosankha zabwino zomwe zimakhala zosavuta kukumba.

Kutaya

Kaya ndi ma carbs onse, gilateni, shuga wonse, zinthu zonse zophikidwa, kapena chilichonse, a Leslie Langevin, MS, RD, a Health Health Nutrition, amakhulupirira kuti uwu si moyo wanu wokonda pizza-ice-cream-pasta imatha kulimbitsa. Pambuyo pakukakamizidwa mokakamizidwa, anthu ambiri amangoponya thaulo ndikudya mbale yayikulu pazonse zomwe alibe, atero a Langevin. Kapenanso, ngati atha kupatula nthawi yochotsa, atayambiranso kudya zakudya izi, zolemetsa zomwe adataya zimayambiranso pang'onopang'ono. Pankhani yosungitsa kuchepa thupi, kudziletsa ndikofunikira.

Kulembetsa ku Zakudya Zochepa Kwambiri

Kusanenepa kapena kutsika mafuta kunali kofala kwambiri m'zaka za m'ma 90, fashoni yomwe tikusangalala kuti idadutsa kale. Zakudya zambiri zokhala ndi mafuta ochepa zimakhala zodzaza ndi shuga kuti ziwonjezere kukoma, ndipo chifukwa chake, zimatha kuyambitsa kunenepa makamaka mafuta am'mimba. Chofunikanso ndichakuti taphunzira kuti kudya mafuta athanzi monga avocado, maolivi, ndi mtedza kumathandizanso kukulitsa kagayidwe kake ndipo kumatha kuwotcha mafuta am'mimba. Mafuta athanzi amakudzazani kwa nthawi yayitali, chifukwa chake pitirizani kuwonjezera mtedza ku smoothie yanu, peyala ku msuzi wanu, kapena kuwotcha nyama yanu yamafuta.

Kusowa Chakudya

Kuti muchepetse kunenepa, muyenera kupanga vuto la kalori. Ndipo ngakhale kuchepetsa kuchuluka kwa zopatsa mphamvu m'zakudya zanu ndi njira imodzi yochitira izi, kudya chakudya chonse sichomwe mungachite. Kufa ndi njala m’thupi kungachedwetse kagayidwe kake kagayidwe kachakudya ndipo kungayambitse kudya mopambanitsa pambuyo pake. Ndipo tivomerezane, ngati mukuyenda opanda kanthu, simudzakhala ndi mphamvu zolimbitsa thupi nthawi ina. Kuwonjezera pa kudya zakudya zopatsa thanzi, njira yabwino yochepetsera chakudya chanu ndi kupeza njira zopangira zakudya zabwino zomwe mumakonda komanso posankha zakudya zochepa zomwe zimakhala ndi fiber, mapuloteni, kapena mbewu zonse, zomwe zingathe kulibwino mukhalebe okhuta.

Kuchita Zochita Zokha

Kuchita masewera olimbitsa thupi ndi gawo limodzi la kuchepa kwa thupi, koma ngati mukuganiza kuti mutha kudya chilichonse chomwe mukufuna, simungasangalale ndi zotsatira zake. Kumbukirani kuti kuthamanga kwa mphindi 30 pa liwiro la mphindi zisanu ndi chimodzi (10 mphindi pa mailo) kumayaka pafupifupi 270 calories. Kuti muchepetse mapaundi pa sabata, muyenera kuwotcha kapena kudula ma calories 500 patsiku. Chifukwa chake zikutanthauza kuphatikiza ndi kulimbitsa thupi kwanu kwa mphindi 30, mukufunikirabe kudula makilogalamu 220 pazakudya zanu, zomwe sizimatanthauza kudya chilichonse chomwe mukuwona. Kafukufuku akutsimikizira kuti "abs amapangidwa kukhitchini," zomwe zikutanthauza kuti zomwe mumadya - kuyang'ana kudya zakudya zabwino tsiku lonse - zitha kukhala zofunikira kwambiri kuposa momwe mumagwirira ntchito.

Nkhaniyi idatulutsidwa koyambirira kwa Popsugar Fitness.

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