Zifukwa 6 Zosokoneza Simukuchepetsa Kuwonda

Zamkati

• N'chifukwa Chiyani Sindikuwonda?
• 1. Sindimwa madzi okwanira.
• 2. Ndimadya mapuloteni.
• 3. Ndimakhala masana ambiri.
• 4. Manambala anga achotsedwa.
• 5. Ndimachita masewera olimbitsa thupi pafupipafupi.
• 6. Ndine wopanikizika.
• Momwe Mungapezere Zotsatira Zotsitsira Kunenepa
• Kupitirira Nambala
• Onaninso za

Magazini yazakudya? Fufuzani. Kugwiritsa ntchito pafupipafupi? Inde, ndithudi. Zokwanira zokwanira kuti gulu lonse lankhondo likhale lokhazikika? Inu muli nazo izo. Ine mukudziwa momwe mungachepetse thupi. Ndakhala ndikulemba za mutuwu kwazaka zopitilira khumi. Ndicho chifukwa chake zinali zokhumudwitsa kwambiri ndikazindikira kuti mapaundi anali akundikakamira ngati chibwenzi chodalira, ngakhale nditayesetsa motani kapena ndachita masewera olimbitsa thupi bwanji. "Kodi sindikuonda bwanji?" Ndinkafuna kufunsa sikelo yanga. Ndipo malinga ndi akatswiri, amayi ambiri onga ine amakumana ndi chisokonezo chimodzimodzi pamanambala omwe sangasunthike ngakhale atayesetsa kwambiri. (BTW, ngati mukupeza kuti mukukonzekera, onani apa: Wolemba masewera olimbitsa thupi amatsimikizira kuti kulemera ndi nambala chabe.)

Pofunitsitsa kuti ndichite bwino, ndinayesetsa kufufuza ndikudya zakudya zopatsa thanzi kuti ndidziwe zifukwa zomwe sizikudziwika bwino chifukwa chake zoyesayesa zanu - ndi zanga - sizikuwonekera. Nazi zimene ndinaphunzira.

N'chifukwa Chiyani Sindikuwonda?

1. Sindimwa madzi okwanira.

Tonse tamva kufunikira kwa H2O pankhani yakukhetsa mapaundi. Zimathandiza kuchepetsa chilakolako, kotero simungathe kudya kwambiri. Koma si zokhazo: Mukasowa madzi m'thupi, impso zanu sizigwira ntchito bwino, motero thupi limatembenukira ku chiwindi kuti mulandire thandizo lina. Chifukwa chiwindi chikugwira ntchito molimbika, mafuta ambiri omwe mumadya amasungidwa, osati kuwotchedwa.

Chodabwitsa kwambiri kwa ine, komabe, ndikuti ngati mukuwonjezera kuchuluka kwa fiber koma osadzaza botolo lanu lamadzi pafupipafupi, zinthu zimayamba kuchepa, er, kuthandizira. "Ndikofunika kuwonjezera fiber pang'onopang'ono ndikuwonjezera kumwa madzi nthawi yomweyo. Kupanda kutero, m'malo mothandiza kugaya chakudya, ma fiber amatha kubweretsa kudzimbidwa," akutero a Anna-Lisa Finger, R.D. Zachidziwikire, nthawi zambiri ndimadya pafupifupi kawiri 25 magalamu a fiber tsiku lililonse. Izi zitha kutenga nawo gawo chifukwa chomwe sindikuchepetsa. (Zogwirizana: Kodi Ndizotheka Kudya Zakudya Zambiri?)

Kodi ndimwe madzi ochuluka bwanji? "Pafupifupi theka la thupi lanu tsiku lililonse, makamaka ngati mukuchita masewera olimbitsa thupi," akutero a Pamela Wartian Smith, MD, wolembaChifukwa Chake Simungathe Kuwonda. Chifukwa chake malamulo a makapu asanu ndi atatu patsiku amangogwira ntchito kwa azimayi okhazikika omwe amalemera mapaundi a 128 (zowona ngati helo osati ine!). Ngati mukufuna kudya fiber yochulukirapo (yolakwa), ma ouniti owonjezera 8 mpaka 16 patsiku ndi lingaliro labwino, akuwonjezera. Ingochenjezani kuti: Madziwo - kwa ine, lita imodzi pachakudya chilichonse, osachepera - amafunika kuyesetsa mwakhama ndipo akusandutsani makina okodza.

2. Ndimadya mapuloteni.

Kafukufuku wambiri akuwonetsa kuti zakudya zokhala ndi mapuloteni ambiri zimapangitsa kuti pakhale mapaundi ochulukirapo, makamaka poyambira. Izi ndichifukwa choti mapuloteni amalimbikitsa kukhuta komanso amalepheretsa kutaya minofu yanu mukataya mafuta. Mulinso ndi dietary thermogenesis, yomwe ndi mphamvu yomwe mumawotcha kuti mugwiritse ntchito ndikugwiritsa ntchito chakudya chomwe mumadya, kumbali yanu. "Thupi lanu limagwiritsa ntchito mphamvu zambiri kugwiritsira ntchito mapuloteni kuposa ma carbs kapena mafuta," akutero Cari Coulter, R.D., director director wa Wellspring Weight Loss Camp ku Kenosha, WI. "Chotero zakudya zokhala ndi mapuloteni ambiri zimakupangitsani kuwotcha zopatsa mphamvu pang'ono."

Ndiye ndimafunikira mapuloteni angati patsiku? "Zimatengera kulemera kwanu, koma amayi ambiri ayenera kupeza magalamu 40 mpaka 80," akutero Dr. Smith. Kuti ndikwaniritse izi, ndili ndi yogurt wachigiriki (18 magalamu) kapena mazira angapo (13 magalamu) pachakudya cham'mawa, ndipo ndimadya ma ola ochepa a nkhuku zowonda (magalamu 25) kapena nsomba (22 magalamu) kapena kuthandizira kukulira nyemba zakuda (15 magalamu) kapena mphodza (18 magalamu) nkhomaliro ndi chakudya chamadzulo. Ndikafuna zokhwasula-khwasula, ndimafikira ma amondi aawisi odzaza manja (6 magalamu). Zotsatira zake, ndimadzimva kuti ndikudzala - nthawi zina ndimadzala kwambiri osatinso kuti ndimaluma ice cream ya mwana wanga (momwe ndimakhalira kale ngati ndinali ndi njala kapena ayi) - kotero ndikosavuta kusunga zopatsa mphamvu tsiku lililonse.

3. Ndimakhala masana ambiri.

Ndimalemba nthawi yolimbitsa thupi pafupifupi tsiku lililonse. Koma kunja kwa izo, nthawi yanga ndimagwiritsa ntchito nditakhala patsogolo pa kompyuta. Kodi ichi chingakhale chimodzi mwazifukwa zomwe ndikugwirira ntchito koma osataya thupi?

Inde. Zomwe zimandidabwitsa, kafukufuku apeza kuti kulimbikira ntchito sikungathe kulipira nthawi yongokhala. Malinga ndi kafukufuku wina wa pa yunivesite ya Missouri-Columbia, kukhala kwa maola ochepa kumapangitsa thupi lanu kusiya kupanga puloteni yoletsa mafuta yotchedwa lipase. Nzosadabwitsa kuti sindikuchepa konse. Kudzuka ndikuyenda kwa mphindi ziwiri zokha nthawi iliyonse yamoto kumawotcha mafuta owonjezera 59 patsiku, malinga ndi kafukufuku wochokera ku University of Wisconsin-Milwaukee.

Akatswiri amalangiza kukhazikitsa chowerengera pakompyuta kuti akukumbutseni kuti musunthe ola lililonse, koma chomwe chandithandiza ndi Fitbit One (Buy It, $280, amazon.com). Ndimasunga chojambulachi ndadumphira ku brasi yanga 24/7, ndipo sindigona mpaka nditafika masitepe 10,000 patsiku. Kuti ndikwaniritse izi, ndimamvera ena mwamalingaliro omwe tonse tawamvapo miliyoni imodzi ("Tengani masitepe m'malo mwa elevator," "Paki kutali ndi malo ogulitsira"). Ndimathamanga m'malo kwinaku ndikutsuka mano ndikuwonera TV. Poyamba mwamuna wanga ndi mwana wanga ankaseka timatumba tawo tating'onoting'ono, koma tsopano akundiwona ndikudumpha pabalaza zimawawoneka ngati abwinobwino. Kuyenda ndi gawo lachizoloŵezi chamadzulo cha banja langa, ndipo "Muli ndi masitepe angati tsopano?" yakhala yatsopano "Kodi tidakalipobe?" Ndapereka ngakhale Fitbits kwa abwenzi ndi abale ngati mphatso kuti tiwone yemwe angachite zambiri. Ntchito yosuntha-zambiri: yakwaniritsidwa.

4. Manambala anga achotsedwa.

Nthawi zonse ndimadziona ngati munthu wa masamu, motero ndimaganiza kuti ndinali ndi ma calorie onse, otsika. Komabe ndinkangokhalira kuchita masewera olimbitsa thupi koma osawonda. WTF?

Umu ndi m'mene ndinatsimikizira kuchuluka kwa zakudya zomwe ndiyenera kudya tsiku limodzi: Ndili ndi kagayidwe kabwino ka kagayidwe kanga (BMR, kapena kuchuluka kwa ma calories ndifunikira kuti ndichepetse kunenepa) pogwiritsa ntchito makina owerengera intaneti, ndipo ndalowa "zolimbitsa thupi" pantchito yanga, chifukwa ndimachita masewera olimbitsa thupi nthawi zonse. Izi zimandipatsa ma calories pafupifupi 2,400 patsiku. Kenako ndidawonjezera ma calories aliwonse omwe ndimawotcha panthawi yolimbitsa thupi (nthawi zambiri pafupifupi 500), malinga ndi kuwunika kwanga kwamtima. Izi zikutanthauza kuti ndimatha kudya zopatsa mphamvu pafupifupi 3,000 patsiku popanda kupeza mapaundi (kapena pafupifupi 2,500 patsiku kuti ndichepetse paundi sabata). Zachidziwikire, zimawoneka ngati zapamwamba, koma ndidagwiritsa ntchito chowerengera. Zinayenera kukhala zolondola!

Osati mwachangu, Coulter akuti. "Makina owerengera a BMR ali kale ndi ma calories omwe mumawotcha ndi kulimbitsa thupi kwanu, chifukwa chake simuyenera kuwonjezeranso," akufotokoza. Umembala wazamakalabu wachotsedwa! Nthawi yonseyi ndimaganiza kuti zosowa zanga za tsiku ndi tsiku zinali zopatsa mphamvu 500 kuposa momwe zinalili. Nzosadabwitsa kuti sindikuchepa thupi.

5. Ndimachita masewera olimbitsa thupi pafupipafupi.

Ndikudziwa, ndikudziwa. Kodi kuchita masewera olimbitsa thupi kungakupindulitseni motani? Pongoyambira, anthu amakonda kudya kwambiri akagwira ntchito, mwina chifukwa amadzimva kuti "adazipeza," kapena chifukwa chongoganizira momwe awotchera - kapena onse awiri. "Izi ndizowona makamaka kumayambiriro kwa pulogalamu yolimbitsa thupi, pomwe thupi lanu limazolowera kuchepa kwa ma calories omwe adya ndikuwonjezera kuchuluka kwa zopatsa mphamvu," akutero Finger. (Werengani: Mukusowa njala.)

Kuchita masewera olimbitsa thupi kungakupangitseni kusunga madzi. "Kuonetsetsa kuti musataye madzi m'thupi, madzi am'magazi anu azisunga mapaundi owonjezera a 2 mpaka 4 a madzi," akufotokoza Michele S. Olson, Ph.D., pulofesa wa sayansi ya masewera olimbitsa thupi ku Auburn University ku Montgomery ku Alabama. "Nthawi zonse mumanyamula madzi owonjezerawo pokhapokha mutasiya kugwira ntchito; si mafuta kapena minofu, koma kungowonjezera madzi m'thupi. Ndi chinthu chabwino." Ndichinthu chabwino kupitilizabe kugwedeza H2O, yomwe, motsutsana, ingathandize kuchepetsa kusungidwa kwamadzi kowonjezera. Chifukwa chake nditenga upangiri wa Olson ndikukhalabe wokangalika, wokhala ndi madzi okwanira ... komanso pamlingo. Ndipo ndikumbukiranso kuti kuchita masewera olimbitsa thupi kumakhudza kwambiri kulimbitsa thupi komanso thanzi kuposa kulemera, ndipo inde, kupeza minofu kungatanthauze kusintha kwa sikelo. (Ndipo ndicho chinthu chabwino kuti mukhale amphamvu ndikuwotcha mafuta ambiri pakapita nthawi.)

6. Ndine wopanikizika.

Ndine wofanana ndi makoswe a labu - ndi anthu - omwe amatonthoza chakudya ndikunyamula mapaundi akakhala kuti akukakamizidwa. "Mahomoni opsinjika a cortisol amachititsa chidwi chothana ndi-kapena-kuwuluka, chomwe chimalimbikitsa kudya," akutero Dr. Smith. "Kuphatikiza apo, imathandizira kupanga kapangidwe ka mankhwala ena amubongo, a neuropeptide Y, omwe amalimbikitsa kulakalaka chakudya." Chifukwa chake pali sayansi yeniyeni yotsimikizira chifukwa chake mukufuna kudya mkate wonse mukakhala opsinjika kwambiri.

Ngakhale nditapanda kulakalaka, kupsinjika kumatha kuchepa. "Kuchuluka kwa cortisol kumachepetsa kagayidwe," akutero Dr. Smith. "Choyipa chachikulu kwambiri, kupsinjika kwambiri kumapangitsa kuti mafuta azisungidwa m'mimba, pomwe kulemera kumakhala kovuta kutaya."

Mwamwayi, zinthu zambiri zomwe ndikuchita kuti ndichepetse thupi ziyeneranso kuchepetsa kupsa mtima kwanga. "Kuchita masewera olimbitsa thupi kumachepetsa kupsinjika," Dr. Smith akuti. "Chakudya chopatsa thanzi, chopatsa thanzi chingakonzenso kuwonongeka komwe kumayambitsa kupsinjika kwa thupi, komanso malo ochezera a pa Intaneti amathandizanso." Chifukwa chake gulu langa la anzanga omwe amavala a Fitbit ndi fam akundithandiza kuti ndichepetse kunenepa m'njira zingapo. (Zogwirizana: Zakudya 11 Zomwe Zimalimbana Ndi Kupsinjika)

Momwe Mungapezere Zotsatira Zotsitsira Kunenepa

Ndiye kodi kuchita masewera olimbitsa thupi kumakuthandizani kuti muchepetse thupi? Patha miyezi itatu kuchokera pamene ndinayamba ulendowu, ndipo ndataya mapaundi 12 - mapaundi olimba pa sabata. Ndawonjezera madzi ndi mapuloteni, ndimayenda kwambiri tsiku lonse, ndipo ndikuyesera kuchepetsa nkhawa. Koma chimodzi mwazinthu zabwino kwambiri zomwe ndachita zakhala - kupita - osadziyesa ndekha, kwakanthawi, monga Olson adanenera.

Ndinayesedwa pachiyambi, koma ndidapitilira pazomwe ndidachita kwa mwezi umodzi. Tsopano ndimalemera mlungu uliwonse, koma kusinthasintha sikumandidetsa nkhawa. Kupatula apo, "Kulemera kwa thupi kumatha kusinthasintha mpaka mapaundi asanu patsiku lililonse, chifukwa chake kuchuluka komwe mumakhetsa kumatha kusochera," adatero Dr. Smith.

Kumapeto kwa tsiku, ndikudziwa kuti ndikupanga kuchepa kwa calorie tsiku lililonse, ziribe kanthu zomwe sikeloyo ikunena. Kuphatikiza apo, ndapeza njira zina zoyezera kupita patsogolo kwanga (kufuula kwa kupambana kosawerengeka!). Ndikumva kuwalitsidwa - m'njira zambiri kuposa imodzi.

Kupitirira Nambala

Mlingowo ukakutulutsani, nazi njira zina zitatu zodziwira kupita kwanu patsogolo.

1. Zovala zanu zikukwanira bwanji? Yesani pa ma jinzi ndi malaya amodzimodzi milungu isanu ndi umodzi kapena isanu ndi umodzi.
2. Mukupeza bwanji? Muyenera kukhala ndi mphamvu zambiri, kugona bwino, komanso kumva kupsinjika.
3. Mungakwanitse kuchita zochuluka motani? Sungani zolembera kuti muwone zolemera zomwe mungakweze komanso ma mile angapo omwe mungayende kapena kuthamanga.

Onaninso za