Ndondomeko yophunzitsira kuchepa thupi

Zamkati

• Sabata 1
• Sabata 2
• Sabata 3
• Sabata 4
• Momwe mungachepetsere kulemera msanga
• Ubwino wamaphunziro oyenda kuti muchepetse kunenepa

Kuyenda koyenda kuti muchepetse kunenepa kumathandiza kuwotcha mafuta ndikuchepetsa pakati pa 1 ndi 1.5 kg pa sabata, chifukwa amasinthasintha kuyenda pang'onopang'ono komanso kofulumira, kuthandiza thupi kugwiritsa ntchito ma calories ambiri. Komabe, ndikofunikira kutsatira ndondomekoyi molondola kuti kulimbitsa thupi kugwire ntchito ndikubweretsa zotsatira zabwino.

Musanaphunzire komanso mutaphunzira, ndikofunikira kutambasula thupi lanu, makamaka miyendo yanu kwa mphindi 5 mpaka 10, kukonzekera ndikutenthetsa thupi lanu poyenda. Kuphatikiza apo, pophunzitsa muyenera kumwa osachepera theka la lita imodzi ya madzi pa ola kuti mulowe m'malo amadzimadzi ndi mchere omwe amatayika thukuta.

Onani magome ali m'munsiwa kuti akuwongolereni pakuyenda ndi kuchepa thupi, kulimbikitsa minofu yanu ndikupewa kuvulala.

Sabata 1

Sabata 2

Sabata 3

Sabata 4

Ngati mukuyenda mukufunikira kumwa chakumwa champhamvu, yesani chakumwa chokomachi chomwe mwakonza ndi uchi ndi mandimu, chomwe chingakuthandizeni m'malo mwa madzi komanso kusintha magwiridwe antchito:

Momwe mungachepetsere kulemera msanga

Kuphatikiza pa kuyenda, kuchepa thupi ndikofunikanso kudya zakudya zochepa, kukonda zakudya zokhala ndi michere yambiri komanso mafuta ochepa, kupewa zakudya zokhala ndi shuga kapena mafuta ambiri komanso kuchepetsa kudya kwa chakudya. Dziwani zambiri za Momwe mungadye wathanzi kuti muchepetse kunenepa.

Kudziwa kuchuluka kwa mapaundi kuti muchepetse ndikofunikira kuti musataye mtima, chifukwa chake onani momwe kulemera kwanu kuli pa makina athu:

Komabe, ndikofunikira kukumbukira kuti chowerengera ichi sichinthu choyenera kwambiri pakuwunika othamanga kapena okalamba chifukwa sichimasiyanitsa kulemera kwa mafuta ndi kulemera kwa minofu.

Ubwino wamaphunziro oyenda kuti muchepetse kunenepa

Maphunziro oyenda, kuphatikiza pakuthandizani kuti muchepetse thupi ndikuwotcha mafuta, ali ndi maubwino ena monga:

• Lonjezerani minofu;
• Kuchepetsa nkhawa;
• Mugone bwino;
• Sintha kayendedwe;
• Pewani cholesterol ndi matenda ashuga.

Izi ndizabwino kwambiri maphunziro akamatsatiridwa molondola. Onani zifukwa zina zochitira masewera olimbitsa thupi pa: Ubwino wolimbitsa thupi.