Pulogalamu yolemetsa m'masiku 10

Zamkati

• 1. Yambani tsikulo poyenda mphindi 30
• 2. Idyani zipatso zitatu zosiyanasiyana tsiku lililonse
• 3. Idyani nsomba kanayi pa sabata
• 4. Imwani madzi okwanira malita 2 tsiku lililonse
• 5. Idyani chakudya chopepuka musanagone
• 6. Tengani maola atatu pakati pa chakudya

Kuti muchepetse thupi m'masiku 10 komanso m'njira yabwinobwino, tikulimbikitsidwa kuti muchepetse kudya kwama kalori ndikuwonjezera mphamvu zomwe mumagwiritsa ntchito. Chifukwa chake ndikofunikira kuchita masewera olimbitsa thupi pafupipafupi ndikukhala ndi chakudya chopatsa thanzi komanso choyenera.

Kuphatikiza apo, kuti pulogalamu yamasiku 10 yochepetsa thupi ikhale ndi zotsatira zabwino komanso zopitilira muyeso, ndikofunikira kuti mukhale olimba mtima komanso olimbikira komanso kuti muperekeze, makamaka, wazakudya zopatsa thanzi komanso wophunzitsa payekha, monga momwe zotsatirazi zitha kukhalira bwino.

1. Yambani tsikulo poyenda mphindi 30

Kuyenda ndikulimbitsa thupi kwakanthawi kochepa kofunikira kofunikira osati kokha pakuchepetsa thupi, komanso pakukweza moyo wathanzi. Izi ndichifukwa choti kuyenda kumakhazikika mthupi, kumachepetsa nkhawa komanso kupsinjika, kumachepetsa kutupa, kumalimbitsa minofu yamthupi komanso kumathandizira kuti magazi aziyenda bwino. Dziwani zabwino zina zoyenda.

Kuyambitsa tsikulo poyenda ndi njira yabwino yochepetsera thupi, chifukwa imathandizira kuyenda kwa magazi ndikuyamba kuwotcha mafuta. Pachifukwa ichi, tikulimbikitsidwa kuti kuyenda kumachitika mwachangu komanso mwachangu nthawi zonse, kotero kuti kupuma kumathamanga ndipo sizotheka kuyankhula mosavuta. Ngati munthuyo amangokhala, kuyenda kumatha kuyambika pang'onopang'ono ndipo, makamaka, limodzi ndi katswiri wazolimbitsa thupi.

Kuphatikiza pa kuyenda koyambirira kwa tsiku, ndikofunikira kuchita zolimbitsa thupi zina monga kulimbitsa thupi, mwachitsanzo, chifukwa izi zimalimbikitsa kupangika kwa minofu ndikuchepetsa mafuta omwe amapezeka.

2. Idyani zipatso zitatu zosiyanasiyana tsiku lililonse

Kudya zipatso ndikofunikira kwambiri kulimbikitsa kuchepa kwa thupi, chifukwa zipatso ndizopangira mavitamini ndi michere yofunikira pakugwira bwino matumbo ndi thupi lathunthu. Chifukwa chake, kudya zipatso zosachepera zitatu patsiku ndikuchita masewera olimbitsa thupi kumathandizira kufulumizitsa kagayidwe kake ndipo, chifukwa chake, kuonda.

Zipatso zina zomwe zimathandizira pakuchepetsa ndi sitiroberi, kiwi ndi peyala, mwachitsanzo, chifukwa ali ndi ma calories ochepa ndipo ali ndi michere yambiri ndi mavitamini, omwe amakhala ogwirizana kwambiri pakuchepetsa thupi. Onani zipatso zina zomwe zimakuthandizani kuti muchepetse kunenepa.

3. Idyani nsomba kanayi pa sabata

Nsomba ndizomwe zimayambitsa mapuloteni, omega-3 ndi vitamini D, zomwe zimapindulitsa osati kokha pakuchepetsa thupi komanso kuwongolera chitetezo cha mthupi, kupewa matenda amtima ndi matenda am'mafupa.

Kuphatikiza apo, chifukwa imakhala ndi mapuloteni ambiri ndipo ili ndi ma calories ochepa kuposa nyama yofiira ndi nkhuku, kugwiritsa ntchito nsomba kumalimbikitsanso kupindula kwa minofu, zomwe zimapangitsa kuti muchepetse thupi. Dziwani zambiri za zabwino zodyera nsomba.

4. Imwani madzi okwanira malita 2 tsiku lililonse

Kuphatikiza pa kusungunula ndi kusunga khungu lanu lathanzi, kumwa osachepera 2 malita amadzi patsiku kumathandizira kugaya kwamatenda ndikuthandizira kuwongolera matumbo, kukhala kofunikira pakuchepetsa thupi ndikukhalabe ndi magwiridwe antchito mthupi. Njira yochepetsera thupi ikhoza kukhala kumwa madzi ndi mandimu, chifukwa kumalimbikitsa kuyeretsa mkamwa ndikuchepetsa chikhumbo chodya maswiti.

Madzi amalimbikitsanso kuwongolera kutentha kwa thupi, kumathandizira kugwira ntchito moyenera kwamankhwala amthupi komanso kagayidwe kachakudya, kumathandizira kugwira ntchito kwa impso, kumachepetsa kutupa komanso kumathandizira kuti magazi aziyenda bwino.

5. Idyani chakudya chopepuka musanagone

Asanagone ndikofunikira kukhala ndi chakudya chopepuka chosavuta kugaya, makamaka ngati nthawi yapakati pa chakudya chamadzulo ndi nthawi yogona ndi yopitilira maola atatu. Ndikofunika kuchita izi kuti munthuyo asadzuke ali ndi njala tsiku lotsatira, zomwe zitha kukhala ndi vuto lochepetsa thupi.

Chifukwa chake, asanagone, kapu ya mkaka wa soya, chipatso kapena kapu ya tiyi imatha kutengedwa, mwachitsanzo, momwe zingathere kuti muchepetse kunenepa. Onani zambiri zazomwe mungadye musanagone kuti musanenepe.

6. Tengani maola atatu pakati pa chakudya

Kudya maola atatu aliwonse ndikosangalatsa kwa iwo omwe akufuna kuonda, chifukwa njirayi shuga imakhazikika masana. Kuphatikiza apo, ndikofunikira kuchepetsa kuchuluka kwa ma calorie pachakudya chilichonse, chomwe chiyenera kukhala chakudya cham'mawa, chotupitsa cham'mawa, nkhomaliro, chakudya chamasana, chakudya chamadzulo ndi chakudya chamadzulo.

Chifukwa chake, pochepetsa kuchuluka kwa ma calorie, ndizotheka kudya kwambiri komanso mwaumoyo tsiku lonse, ndikuchepetsa. Onani zomwe mungachite kuti muchepetse 3 kg m'masiku 10.

Onaninso vidiyo yotsatirayi kuti muchepetse thupi popanda kuzunzika komanso kukhala wathanzi: