Mvetsetsani chifukwa chake kuphunzira kuzizira kumawotcha mafuta ambiri

Zamkati

• Momwe mungakulitsire kuyaka kwa kalori
• 5 maubwino ophunzirira kuzizira
• 1. Imalimbitsa chitetezo chamthupi
• 2. Kuteteza matenda a mtima
• 3. Zimasintha ntchito yamapapu
• 4. Kuchulukitsa kukana
• 5. Amasiya khungu ndi tsitsi kukhala lokongola kwambiri

Maphunziro ozizira amalimbikitsa kugwiritsa ntchito mphamvu zochulukirapo kuti kutentha kwa thupi kuzikhala bwino, chifukwa chake, kumatha kuwonjezera kuchuluka kwa zopatsa mphamvu pakuwotcha nthawi yochita masewera olimbitsa thupi chifukwa cha kuchuluka kwa kagayidwe kake kake kotenthetsa thupi. Komabe, kuti izi zichitike, ndikofunikira kuti maphunzirowa achitike mwamphamvu kwambiri kuti thupi lifike kutentha bwino ndipo ndizotheka kugwiritsa ntchito ma calories ambiri kwakanthawi.

Ngakhale zimakonda kugwiritsa ntchito ma calories, nyengo yozizira imathanso kuyambitsa kunenepa, chifukwa minofu imatha kugwira ntchito ndipo pamavuta kuyenda, ndipo pakhoza kukhala ulesi kuchita masewera olimbitsa thupi, komanso chifukwa cha kuchuluka kwa chakudya ndi mafuta ndi chakudya chochuluka chomwe chimathandiza kutentha kwa thupi.

Ngakhale ndalama zama caloriki ndizokwera kwambiri m'nyengo yozizira, ndikofunikira kuti zolimbitsa thupi zimachitikanso mchilimwe mofananamo, popeza motere ndizotheka kukhala ndi thanzi labwino.

Momwe mungakulitsire kuyaka kwa kalori

Ngakhale kuphunzira kuzizira kumathandiza kuwotcha mafuta owonjezera, kuchuluka kwake sikokwanira kuti pakhale kusiyana kwakukulu pakuchepetsa thupi.

Chifukwa chake, kuti muchepetse kunenepa kuzizira ndikofunikira kuthandizira thupi kuyambitsa mafuta omwe amathandizira kuti thupi lizizizira. Kuti muchite izi, musanayambe maphunziro, muyenera:

• Pitani chingwe mwachangu kwa mphindi 1;
• Kupuma kwa masekondi 30;
• Bwerezani njira ziwiri zapitazo kwa mphindi 10 mpaka 20.

Mwanjira imeneyi, ndizotheka kutentha minofu mwachangu ndikuwonjezera kuchuluka kwa kagayidwe kake, kusiya thupi lokonzekera kuchita maphunzirowa. Kuphatikizanso apo, tikulimbikitsidwa kuti tipewe kudya zakudya zamafuta ambiri kapena zopatsa mphamvu kwambiri, zomwe zimakonda kupezeka nthawi yachisanu, chifukwa zimathandiza kuti thupi likhale ndi mphamvu yotentha. Onani chitsanzo cha mndandanda wazakudya zolimbitsa thupi mwachangu komanso athanzi.

5 maubwino ophunzirira kuzizira

Kuphatikiza pa kukuthandizani kuti muchepetse kunenepa, kuphunzira m'nyengo yozizira kumadzetsanso zabwino zina monga:

1. Imalimbitsa chitetezo chamthupi

Kuzizira mobwerezabwereza komanso pafupipafupi, kuwonjezera pakuzolowera thupi kutentha pang'ono, kumathandizanso kukulitsa chitetezo chamthupi, chomwe chingachepetse chiopsezo chokhala ndi matenda wamba, monga chimfine kapena chimfine.

Kuphatikiza apo, pophunzitsa kunja, malo okhala ndi anthu ambiri, monga malo ochitira masewera olimbitsa thupi kapena malo ochitira masewera, amapewedwanso, kumachepetsa mwayi wopeza kachilombo kapena bakiteriya.

2. Kuteteza matenda a mtima

Mukamaphunzira kuzizira, mtima umayenera kupopa magazi mwachangu kuti thupi lonse lizitha kutentha, motero pamakhala kuwonjezeka kwa kayendedwe ka magazi komwe kumathandiza kuchepetsa kuthamanga kwa magazi ndikuyeretsa mitsempha, kupewa matenda amtima monga kuthamanga kwa magazi, stroko ndipo ngakhale infarction.

3. Zimasintha ntchito yamapapu

Kupuma panthawi yophunzitsa kuzizira kumatha kukhala kovuta kwambiri chifukwa chakutentha, komabe, kusintha kumeneku kumathandiza thupi ndi mapapo kuphunzitsa kugwiritsa ntchito mpweya bwino, kukonza magwiridwe antchito nthawi yayitali komanso mphamvu tsiku ndi tsiku.

4. Kuchulukitsa kukana

Kuphunzitsa kuzizira kumabweretsa mphamvu m'thupi, makamaka pamtima komanso kupuma. Komabe, kuwonjezeka kwa khama kumeneku ndikwabwino pakukulitsa kulimba kwa thupi ndi kukana kwake, bola ngati sikuli mopitirira muyeso, ndikupanga kuwonongeka kochuluka.

5. Amasiya khungu ndi tsitsi kukhala lokongola kwambiri

Njira imodzi yachilengedwe yokhalitsa khungu lanu ndikugwiritsa ntchito madzi ozizira, chifukwa izi zimathandiza kutseka ma pores anu, kupewa mawonekedwe akuda ndi mafuta ochulukirapo. Kuchita malo ozizira kumathandizanso chimodzimodzi potseka ma pores anu mukamaliza.

Kuphatikiza apo, kuzizira kulinso ndi phindu pazingwe zazitsitsi, chifukwa zimathandizira kukonza thanzi la zopota za tsitsi ndikuwonjezera kuthekera kwawo kukhalabe pamutu, kupewa kuteteza tsitsi kwambiri.