Malangizo 8 Othandiza Kuchepetsa Mafuta Pamaso Panu

Zamkati

• 1. Chitani masewera olimbitsa thupi
• 2. Onjezani cardio kuzomwe mumachita
• 3. Imwani madzi ambiri
• 4. Chepetsani kumwa mowa
• 5. Chepetsani pa carbs woyengedwa
• 6. Sinthani nthawi yanu yogona
• 7. Onetsetsani kudya kwanu kwa sodium
• 8. Idyani fiber yambiri
• Mfundo yofunika

Kuchepetsa thupi kumatha kukhala kovuta palokha, osatinso kutaya thupi kuchokera kudera linalake la thupi lanu. Makamaka, mafuta owonjezera kumaso akhoza kukhala nkhani yokhumudwitsa kuti ithe ngati ikukuvutitsani.

Mwamwayi, njira zambiri zitha kukulitsa kuyaka kwamafuta ndikuthandizira kuchepa nkhope yanu.

Nazi njira 8 zothandiza zokuthandizani kuti muchepetse mafuta pankhope panu.

1. Chitani masewera olimbitsa thupi

Zochita pankhope zitha kugwiritsidwa ntchito kukonza mawonekedwe akumaso, kulimbana ndi ukalamba, komanso kulimbitsa mphamvu ya minofu ().

Malipoti a anecdotal akuti kuwonjezera mawonekedwe akumaso pazomwe mumachita kumathanso kutulutsa minofu yamaso, ndikupangitsa nkhope yanu kuoneka yopepuka.

Zina mwazochita zodziwika bwino zimaphatikizapo kudzitukumula masaya anu ndikukankhira mpweya mbali ndi mbali, kulowetsa milomo yanu mbali zosinthana, ndikumwetulira kwinaku mukukuta mano kwa masekondi angapo nthawi imodzi.

Ngakhale umboni ulibe malire, kuwunika kwina kunanenanso kuti zolimbitsa nkhope zimatha kupangitsa kuti nkhope yanu ikhale yolimba ().

Kafukufuku wina adawonetsa kuti kuchita masewera olimbitsa thupi kawiri patsiku kwa masabata a 8 kumawonjezera makulidwe am'mimba ndikubwezeretsanso nkhope ().

Kumbukirani kuti kafukufuku akusowa pakuchita masewera olimbitsa thupi pamaso pochepetsa mafuta. Kafukufuku wowonjezereka amafunikira kuti muwone momwe machitidwewa angakhudzire mafuta pankhope mwa anthu.

Pokonza minofu yanu, nkhope yanu imatha kupangitsa nkhope yanu kuoneka yopepuka. Ngakhale kafukufuku ali ndi malire, kafukufuku wina adapeza kuti kuchita masewera olimbitsa thupi kumathandizira kukhathamira kwa minofu ndikubwezeretsanso nkhope.

2. Onjezani cardio kuzomwe mumachita

Nthawi zambiri, mafuta owonjezera kumaso kwanu amachokera ku mafuta owonjezera amthupi.

Kuchepetsa thupi kumatha kuwonjezera kuchepa kwamafuta ndikuthandizira kuchepa thupi lanu komanso nkhope yanu.

Zochita za Cardio, kapena zolimbitsa thupi, ndi mtundu uliwonse wa zochitika zolimbitsa thupi zomwe zimakulitsa kugunda kwa mtima wanu. Amadziwika kuti ndi imodzi mwanjira zothandiza kwambiri pochepetsa thupi.

Kafukufuku wambiri apeza kuti cardio itha kuthandiza kulimbikitsa kuyaka mafuta ndikuwonjezera kuwonongeka kwa mafuta (,).

Kuphatikiza apo, kafukufuku wina adapeza kuti azimayi omwe ali ndi kunenepa kwambiri amakhala ndi kutayika kwamphamvu kwamafuta ndi masewera olimbitsa thupi ().

Yesetsani kuchita masewera olimbitsa thupi mwamphamvu mphindi 150 mpaka 300 sabata iliyonse, zomwe zimamasulira pafupifupi mphindi 20 mpaka 40 za cardio patsiku ().

Zitsanzo zina zofala za masewera olimbitsa thupi zimaphatikizapo kuthamanga, kuvina, kuyenda, kupalasa njinga, ndikusambira.

Cardio, kapena masewera olimbitsa thupi, angathandize kulimbikitsa mafuta kuwotcha ndi kutayika kwamafuta kuti muchepetse nkhope yanu.

3. Imwani madzi ambiri

Madzi akumwa ndi ofunikira paumoyo wanu wonse ndipo atha kukhala ofunikira makamaka ngati mukuyang'ana kutaya mafuta akumaso.

Kafukufuku akuwonetsa kuti madzi amatha kukupangitsani kukhala okhuta komanso kukulitsa kuchepa.

M'malo mwake, kafukufuku wina wocheperako adapeza kuti madzi akumwa asanadye adachepetsa kwambiri kuchuluka kwa zopatsa mphamvu zomwe zimadya mukamadya ().

Kafukufuku wina akuwonetsa kuti madzi akumwa atha kukulitsa kagayidwe kanu kwakanthawi. Kuchulukitsa kuchuluka kwa zopatsa mphamvu zomwe mumawotcha patsikulo kungathandize kukulitsa kuchepa kwa thupi ().

Kumwa madzi kumachepetsa kudya kwa kalori ndikuchulukitsa kagayidwe kake. Zingathenso kuchepetsa kusungidwa kwa madzi kuti mupewe kuphulika ndi kutupa pankhope panu.

4. Chepetsani kumwa mowa

Ngakhale kusangalala ndi tambula tating'onoting'ono ta vinyo ndi chakudya chamadzulo kuli bwino, kupitirira muyeso pakumwa kwanu mowa ndi komwe kumathandizira kwambiri pakuchulukitsa mafuta kumaso ndi kuphulika.

Mowa umakhala ndi ma calories ambiri koma michere yochepa ndipo imatha kuphatikizidwa ndi chiwopsezo chowonjezeka cha kunenepa ().

Kusamala za mowa ndi njira yabwino kwambiri yothetsera kuphulika kwa mowa ndi kunenepa.

Malinga ndi zomwe US ​​Dietary Guidelines for American, zakumwa zoledzeretsa zimafotokozedwa ngati zakumwa ziwiri patsiku kwa amuna komanso chakumwa chimodzi patsiku la akazi ().

Kumwa kwambiri mowa kumathandizira kunenepa, kuphatikiza kunenepa pamaso.

5. Chepetsani pa carbs woyengedwa

Ma carbs oyeretsedwa monga ma cookie, ma crackers, ndi pasitala ndizomwe zimayambitsa kunenepa komanso kuchuluka kwamafuta.

Ma carbs awa adakonzedwa kwambiri, kuwachotsera michere ndi michere yopindulitsa ndikusiyira pang'ono kupatula shuga ndi ma calories.

Chifukwa chakuti ali ndi CHIKWANGWANI chochepa kwambiri, zimasungunuka mwachangu, zomwe zimabweretsa ma spikes ndikuwonongeka m'magazi a shuga komanso chiopsezo chachikulu chodya mopitirira muyeso ().

Kafukufuku wina mwa azimayi a 277 adawonetsa kuti kudya kwambiri ma carbs oyeretsedwa kumalumikizidwa ndi chiopsezo chachikulu cha kunenepa kwambiri komanso kuchuluka kwamafuta am'mimba ().

Ngakhale kuti palibe kafukufuku amene adayang'ana mwachindunji pa zotsatira zoyera za carbs pamafuta akumaso, kuzisinthanitsa ndi mbewu zathunthu kumatha kuthandizira kukulitsa kuchepa konse, komwe kungathandizenso kuwonongeka kwa mafuta pankhope ().

Carbs woyengedwa atha kukulitsa kuchuluka kwa shuga wamagazi ndikuwatsogolera pakudya mopitirira muyeso komanso kudzikundikira kwamafuta. Kusinthana ndi mbewu zonse kumatha kuthandizira kukulitsa mafuta pankhope.

6. Sinthani nthawi yanu yogona

Kugona tulo ndi njira yofunikira yochepetsera thupi. Zingakuthandizeninso kutaya mafuta pankhope.

Kusagona mokwanira kumatha kuyambitsa kuchuluka kwa cortisol, mahomoni opsinjika omwe amabwera ndi mndandanda wautali wazomwe zingachitike, kuphatikiza kunenepa ().

Kafukufuku akuwonetsa kuti milingo yayikulu ya cortisol imatha kukulitsa chilakolako ndikusintha kagayidwe kake, komwe kumapangitsa kuti mafuta azisungidwa kwambiri (,).

Kuphatikiza apo, kufinya tulo tambiri kumatha kukuthandizani kuti muchepetse mapaundi owonjezera.

Kafukufuku wina adapeza kuti kugona bwino kumalumikizidwa ndi kukonza bwino ().

Komanso, kafukufuku akuwonetsa kuti kusowa tulo kumatha kuwonjezera kudya, kumapangitsa kunenepa, komanso kumachepetsa kagayidwe kake (,,).

Mwachidziwikire, yesetsani kugona kwa maola 8 usiku uliwonse kuti muchepetse kunenepa komanso kuwonongeka kwa mafuta pankhope.

Kusagona mokwanira kumatha kusintha kagayidwe kabwino ndikuchulukitsa kudya, kunenepa, komanso kuchuluka kwa cortisol. Chifukwa chake, kugona mokwanira kumatha kukuthandizani kuti muwonjezere mafuta pankhope.

7. Onetsetsani kudya kwanu kwa sodium

Chizindikiro chimodzi chodya mopitirira muyeso ndi kuphulika, ndipo kumatha kupangitsa kuti munthu ayambe kutupa pankhope komanso kutupa.

Izi ndichifukwa choti sodium imapangitsa kuti thupi lanu likhale ndi madzi owonjezera, zomwe zimapangitsa kuti madzi asungidwe ().

Kafukufuku wochuluka wasonyeza kuti kudya kwambiri sodium kungapangitse kusungidwa kwa madzi, makamaka kwa anthu omwe amazindikira zotsatira za mchere (,).

Zakudya zosinthidwa zimawerengera zoposa 75% ya sodium yomwe mumadya pafupipafupi, motero kudula zakudya zosavuta, zokhwasula-khwasula, ndi nyama zosinthidwa zitha kukhala njira yosavuta komanso yothandiza yochepetsera sodium ().

Ganizirani kuchepetsa kudya kwanu kwa sodium kuti nkhope yanu iwoneke yocheperako.

Kuchepetsa kudya kwa sodium kungathandize kuchepetsa kusungunuka kwa madzi ndi kuchepetsa kuphulika ndi kudzikuza pankhope panu.

8. Idyani fiber yambiri

Imodzi mwamalangizo odziwika kwambiri ochepetsa nkhope yanu ndikutaya mafuta akumasaya ndikuwonjezera kudya kwa fiber.

CHIKWANGWANI ndi chophatikizira muzakudya zazomera zomwe zimayenda pang'onopang'ono m'mimba mwanu, zomwe zimakupangitsani kukhala omasuka kwa nthawi yayitali kuti muchepetse kulakalaka ndikuchepetsa njala ().

Malinga ndi kafukufuku wina mwa anthu 345 omwe anali onenepa kwambiri komanso onenepa kwambiri, kudya michere yambiri kumalumikizidwa ndikuwonjezera kuchepa kwa thupi komanso kutsatira kwambiri chakudya chochepa cha kalori ().

Kuwunikanso kwina kwa kafukufuku 62 kudawonetsa kuti kudya michere yosungunuka, yomwe ndi mtundu wa ulusi womwe umapanga gel osakanikirana ndi madzi, kumatha kuchepetsa kulemera kwa thupi komanso kuzungulira m'chiuno, ngakhale osaletsa zopatsa mphamvu ().

CHIKWANGWANI chimapezeka mwanjira zosiyanasiyana, kuphatikizapo zipatso, ndiwo zamasamba, mtedza, mbewu, mbewu zonse, ndi nyemba.

Momwemo, muyenera kuyesetsa kudya osachepera 25-38 magalamu a fiber tsiku lililonse kuchokera kuzakudya izi ().

Kuonjezera kudya kwa fiber kungakuthandizeni kuchepetsa kudya komanso kulimbikitsa kuchepa thupi ndi kuchepa kwamafuta, zomwe zingakuthandizeni kuchepa nkhope yanu.

Mfundo yofunika

Njira zambiri zitha kukuthandizani kuti muchepetse mafuta owonjezera kumaso kwanu.

Kusintha zakudya zanu, kuwonjezera masewera olimbitsa thupi m'zochita zanu, ndikusintha zina mwazomwe mumachita tsiku lililonse ndi njira zabwino zolimbikitsira kutayika kwamafuta, zomwe zingakuthandizeni kuchepa nkhope yanu.

Kuti mupeze zotsatira zabwino, onetsetsani kuti mukugwiritsa ntchito malangizowa ndi zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi pafupipafupi kuti muchepetse mafuta anu komanso thanzi lanu.