Malangizo 16 Ochepetsa Thupi Labwino Kwa Achinyamata

Zamkati

• 1. Khalani ndi Zolinga Zabwino
• 2. Chepetsani Zakumwa Zotsekemera
• 3. Onjezani muzochita zathupi
• 4. Muzipatsa Thupi Lanu Chakudya Chopatsa Thanzi
• 5. Musapewe Mafuta
• 6. Malire Usiku Wowonjezera
• 7. Pewani Zakudya Zotchuka
• 8. Idyani Nkhumba Zanu
• 9. Osadumpha Chakudya
• 10. Zakudya Zakudya Zam'madzi
• 11. Yesani Kudya Kwabwino
• 12. Khalani Wokwanira Madzi
• 13. Musadziyerekezere ndi Ena
• 14. Kuchepetsa Kupanikizika
• 15. Chepetsani Zakudya Zosinthidwa
• 16. Muzigona mokwanira
• Bwanji Ngati Kuchepetsa Kunenepa Sikukugwira Ntchito?
• Pezani Kuzindikira Kwabwino
• Osokonezeka Kudya Zizindikiro Zochenjeza
• Mfundo Yofunika Kwambiri

Kuchepetsa thupi kumatha kupindulitsa anthu azaka zonse - ngakhale achinyamata.

Kutaya mafuta owonjezera amthupi kumatha kukulitsa thanzi ndikulimbikitsa kudzidalira komanso kudzidalira.

Komabe, ndikofunikira kuti achinyamata azichepetsa thupi mwa njira yabwino popanga zakudya ndi kusintha kwa moyo komwe kumalimbikitsa matupi omwe akukula ndikutsatiridwa nthawi yayitali.

Nawa maupangiri 16 athanzi kwa achinyamata.

1. Khalani ndi Zolinga Zabwino

Kutaya mafuta owonjezera thupi ndi njira yabwino yopezera thanzi. Komabe, ndikofunikira kukhala ndi zolinga zenizeni ndi thupi.

Ngakhale kutaya mafuta owonjezera amthupi ndikofunikira kwa achinyamata onenepa kwambiri, cholinga chawo nthawi zonse chizikhala kusintha thanzi, osati kulemera kwa thupi.

Kukhala ndi cholinga cholemetsa kumatha kuthandiza achinyamata ena, koma kuwongolera zakudya ndi kuwonjezera zolimbitsa thupi kumatha kukhala kothandiza koposa.

Ndikofunikira kuti achinyamata azikhala ndi zitsanzo zabwino ndikumvetsetsa kuti aliyense ali ndi thupi losiyana.

Thandizo pabanja komanso maphunziro kunyumba ndi kusukulu zimalumikizidwa ndi kupambana kwa achinyamata kuwonda ndipo zitha kuthandiza kulimbikitsa kusintha kwa moyo wabwino ().

2. Chepetsani Zakumwa Zotsekemera

Mwina njira imodzi yosavuta yochepetsera thupi ndi kuchepetsa zakumwa zotsekemera.

Sodas, zakumwa zamagetsi, tiyi wotsekemera, ndi zakumwa za zipatso zimadzazidwa ndi shuga wowonjezera.

Kafukufuku akuwonetsa kuti kumwa shuga kwambiri kumatha kubweretsa kunenepa kwa achinyamata ndipo kumawonjezeranso chiopsezo cha matenda ena, monga matenda ashuga amtundu wa 2, matenda a chiwindi osakhala mowa, ziphuphu, ndi zibowo (,,,,,).

Kafukufuku akuwonetsa kuti achinyamata amatha kumwa zakumwa zotsekemera ngati makolo awo atero, motero ndibwino kuti muchepetse zakumwa zosayenera izi monga banja ().

3. Onjezani muzochita zathupi

Simuyenera kuchita nawo timu yamasewera kapena masewera olimbitsa thupi kuti mukhale olimba. Kungokhala pang'ono ndi kusuntha kwambiri ndi njira yabwino kwambiri yochepetsera mafuta ochulukirapo.

Kuchulukitsa zochitika zanu zatsiku ndi tsiku kumathanso kukulitsa minofu, yomwe ingathandize thupi lanu kuwotcha mafuta bwino kwambiri ().

Chinsinsi chokhala ndi thanzi labwino ndikupeza zochitika zomwe zimakusangalatsani, zomwe zitha kutenga nthawi.

Yesani masewera atsopano kapena zochitika sabata iliyonse mpaka mutapeza zomwe zikukuthandizani. Kuyenda, kukwera njinga, kuyenda, mpira, yoga, kusambira, ndi kuvina ndi zina mwazinthu zomwe mungayesere.

Kuchita nawo zosangalatsa monga kulima dimba kapena zochitika zina monga paki kapena kuyeretsa pagombe ndi njira zina zabwino zokulitsira ntchito.

Kuphatikiza apo, kukhala wokangalika kumathandizira kukulitsa malingaliro anu ndipo kwawonetsedwa kuti kumachepetsa zipsinjo zachisoni kwa achinyamata (,).

4. Muzipatsa Thupi Lanu Chakudya Chopatsa Thanzi

M'malo moyang'ana kalori, sankhani zakudya kutengera kuchuluka kwa michere yawo, zomwe zimatanthawuza kuchuluka kwa michere - kuphatikiza mavitamini, michere, ndi fiber - zomwe chakudya chimakhala ().

Chifukwa achinyamata akukula, ali ndi zosowa zazikulu za michere - monga phosphorous ndi calcium - kuposa achikulire ().

Masamba, zipatso, njere zathunthu, mafuta athanzi, ndi mapuloteni abwino sizopatsa thanzi zokha komanso zimathandizanso kuti muchepetse thupi.

Mwachitsanzo, ulusi womwe umapezeka m'masamba, tirigu wathunthu, zipatso, komanso mapuloteni omwe amapezeka m'magulu monga mazira, nkhuku, nyemba, ndi mtedza zitha kukuthandizani kukhala okhutira pakati pazakudya komanso zitha kupewa kudya mopitirira muyeso (,).

Kuphatikiza apo, kafukufuku akuwonetsa kuti achinyamata ambiri amalephera kutsatira zomwe zingaperekedwe pazakudya zopatsa thanzi - zomwe zimapangitsa kukhala kofunikira kwambiri kuphatikiza zakudya zathanzi muzakudya zanu ().

5. Musapewe Mafuta

Chifukwa matupi awo akadali kukula, ana ndi achinyamata amafunikira mafuta ochulukirapo kuposa achikulire ().

Poyesera kuonda, zimakhala zachilendo kudula magwero azakudya zamafuta chifukwa cha zonenepetsa zawo. Komabe, kudula mafuta ochulukirapo kumatha kusokoneza kukula ndi chitukuko.

M'malo mochepetsa mafuta omwe mumadya, yang'anani posinthanitsa mafuta osapatsa thanzi abwino.

Kuchotsa mafuta opanda thanzi, monga zakudya zokazinga kwambiri ndi zinthu zouma zotsekemera, ndi mtedza, mbewu, ma avocado, maolivi, ndi nsomba zamafuta zingalimbikitse kuwonda ().

Sikuti mafuta athanzi amathandiza thupi lanu, komanso amafunikanso pakukula bwino kwa ubongo ndikukula kwathunthu ().

6. Malire Usiku Wowonjezera

Achinyamata amakonda kudya zakudya zowonjezera shuga, monga maswiti, makeke, chimanga cha shuga, ndi zakudya zina zotsekemera.

Poyesayesa kukhala athanzi ndikuchepetsa thupi, kuchepetsa shuga wowonjezera ndikofunikira.

Izi ndichifukwa choti zakudya zambiri zomwe zili ndi shuga wowonjezera ndizochepa mapuloteni ndi fiber, zomwe zimatha kuyambitsa chidwi chanu ndipo zimatha kubweretsa kudya tsiku lonse.

Kafukufuku m'mayi achichepere a 16 adapeza kuti omwe amamwa chakumwa cha shuga kwambiri m'mawa adanenanso za njala ndikudya chakudya chambiri chamasana kuposa omwe amamwa chakumwa cham'mawa chotsitsa ().

Zakudya zowonjezera shuga zimangoyendetsa njala komanso zimatha kusokoneza magwiridwe antchito, kugona, komanso kusangalala ndi achinyamata (,,).

7. Pewani Zakudya Zotchuka

Kupsyinjika kuti muchepetse thupi msanga kumatha kupangitsa achinyamata kuyesa kusala pang'ono kudya. Pali zakudya zambirimbiri zotchuka - zina zomwe zimalimbikitsa anthu otchuka.

Ndikofunika kumvetsetsa kuti zakudya - makamaka zomwe amakonda kwambiri - sizigwira ntchito nthawi yayitali ndipo zitha kukhala zowononga thanzi.

Zakudya zopanikiza kwambiri ndizovuta kumamatira ndipo sizimapereka zakudya zonse zomwe thupi lanu limafunikira kuti lizigwira bwino ntchito.

Kuphatikiza apo, kudya ma calories ochepa kumachepetsa kuchepa thupi pamene thupi lanu limasintha chifukwa chodya zochepa zomwe mumadya ().

M'malo moyang'ana kuchepa kwakanthawi kwakanthawi, achinyamata ayenera kuyang'ana kwambiri pakuchepetsa thupi pang'onopang'ono, mosasinthasintha, kwakanthawi.

8. Idyani Nkhumba Zanu

Masamba ali ndi zakudya zofunikira monga mavitamini, mchere, ndi michere.

Amakhalanso ndi mankhwala amphamvu otchedwa antioxidants, omwe amateteza maselo anu ku mamolekyu osakhazikika (maulamuliro aulere) omwe angawononge ().

Kuphatikiza pa kukhala wopatsa thanzi kwambiri, kafukufuku wasonyeza kuti kudya nyama yang'ombe kumatha kuthandiza achinyamata kufikira ndikulemera thupi ().

Masamba ali ndi fiber ndi madzi, zomwe zingakuthandizeni kuti mukhale okhuta komanso okhutira mukatha kudya. Izi zimachepetsa mwayi wakudya mopitirira muyeso posunga chilakolako chanu tsiku lonse.

9. Osadumpha Chakudya

Ngakhale kudya chakudya kumawoneka ngati kukuthandizani kuti muchepetse thupi, zitha kukupangitsani kuti muzidya tsiku lonse chifukwa cha njala.

Kafukufuku akuwonetsa kuti achinyamata omwe amadya chakudya cham'mawa amakhala onenepa kwambiri kuposa omwe amadya chakudya cham'mawa ().

M'malo modya chakudya cham'mawa kapena kukagula buledi wofulumira, wokhala ndi shuga wambiri, achinyamata ayenera kupanga chakudya chamagulu patsogolo.

Kuphatikiza apo, kusankha chakudya cham'mawa chokwanira m'mapuloteni kungakuthandizeni kuti mukhale ndi mphamvu komanso musakhutire mpaka mutadya.

Kafukufuku mu atsikana a 20 akuwonetsa kuti omwe amadya chakudya cham'mawa chokhala ndi mapuloteni ambiri samakhala ndi njala komanso samadya tsiku lonse kuposa omwe amadya chakudya cham'mawa chokhala ndi mapuloteni ochepa).

10. Zakudya Zakudya Zam'madzi

Zakudya ndi zakumwa zomwe zimagulitsidwa ngati "zokoma pazakudya" zitha kunyamulidwa ndi zotsekemera zopangira, mafuta osapatsa thanzi, ndi zinthu zina zomwe sizabwino pathanzi.

Zokometsera zokometsera monga aspartame ndi sucralose zalumikizidwa ndi zokhudzana ndi thanzi, kuphatikiza kukhumudwa m'mimba, migraines, komanso kunenepa kwambiri m'maphunziro ena ().

Kuphatikiza apo, zakudya ndi zakumwa nthawi zambiri zimakonzedwa kwambiri ndipo sizikhala ndi michere yomwe matupi omwe akukula amafunikira.

M'malo mogula zakudya, sankhani zonse, zosasinthidwa, kudzaza zakudya zodyera komanso zokhwasula-khwasula.

11. Yesani Kudya Kwabwino

Kudya mozama kumatanthauza kumvetsera chakudya chanu kuti mukhale ndi ubale wabwino ndi kudya, kuzindikira thupi, komanso kuwongolera zakudya ().

Nthawi zambiri, achinyamata amadya ndikudya zokhwasula-khwasula akamayenda kapena akusokonezedwa ndi kanema wawayilesi kapena mafoni, zomwe zimatha kubweretsa kudya kwambiri.

Kudya mosamala - monga kudya pang'onopang'ono, kusangalala ndi chakudya patebulo, ndi kutafuna chakudya mokwanira - kumatha kuthandizira kuwongolera kunenepa ndikupangitsa ubale wabwino ndi chakudya.

Kuphatikiza apo, kafukufuku akuwonetsa kuti kudya mosamala kumatha kuthandiza achinyamata kusankha zakudya mopupuluma, zomwe zimalimbikitsa kulemera kwa thupi ().

Makolo ndi abale awo amathanso kudya mwanzeru, kuthandiza achinyamata omwe akuyesera kukhala ndi chizolowezi chodya ().

12. Khalani Wokwanira Madzi

Kumwa madzi okwanira ndikofunikira pa thanzi lathunthu ndipo kumatha kukuthandizani kuti mukhale ndi thanzi labwino.

Kusintha zakumwa zotsekemera, monga zakumwa zozizilitsa kukhosi ndi masewera, ndi madzi kumachepetsa kuchuluka kwa ma calorie ndikulimbikitsa kuchepa kwa thupi ().

Kuphatikiza apo, kumwa madzi tsiku lonse kumatha kuthandizira kuchepetsa njala ndikuchepetsa chidwi chodyera pomwe simuli ndi njala ().

Kukhala ndi hydrated yoyenera kumathandizanso kupititsa patsogolo maphunziro ndi masewera ().

13. Musadziyerekezere ndi Ena

Kumva kupanikizika kuti ayang'ane mwanjira inayake kumatha kuwononga mawonekedwe amunthu aliyense - ndipo achinyamata akuwoneka kuti ali pachiwopsezo chazithunzi zazithunzi zam'thupi kuposa mibadwo ina.

Kukakamizidwa ndi anzawo, malo ochezera, komanso kutchuka kumatha kupangitsa achinyamata kumva kuti sakhutira ndi matupi awo.

Poyesayesa kukhala wathanzi pochepetsa kunenepa kwambiri, ndikofunikira kumvetsetsa kuti thupi la aliyense ndilopadera komanso kuti anthu amachepetsa thupi pamiyeso yosiyanasiyana.

Ulendo wochepetsa thupi suyenera kuyambitsidwa ndikufunika kuwoneka ngati wina. Kuchepetsa thupi kuyenera kuwonedwa ngati njira yodzitetezera, kusangalala, komanso kudzidalira pakhungu lako.

Yesetsani kudziyerekeza nokha ndi miyezo yosatheka. M'malo mwake, gwiritsani ntchito kudziwonjezera mphamvu ndi mawonekedwe amthupi kuti mulimbikitse moyo wanu watsopano.

14. Kuchepetsa Kupanikizika

Kupsinjika kumayambitsa kusintha kwama mahomoni - monga kuchuluka kwa mahomoni cortisol - omwe amatha kukulitsa njala ndikulimbikitsa kunenepa ().

Ngakhale zili bwino kukhala ndi nkhawa m'moyo wanu, kukhala ndi nkhawa zambiri kumatha kuchepa thupi.

Kuchita nawo zinthu monga yoga, kusinkhasinkha, kulima dimba, kuchita masewera olimbitsa thupi, komanso kuthera nthawi panja kumathandizira kuchepetsa kupsinjika ndikulimbikitsa kupumula.

Ngati mukumva kupsinjika kopitilira muyeso, othandizira pasukulu kapena akatswiri amisala ndi gwero lalikulu lothandizira njira zopewera kupsinjika ndipo amatha kukupatsani chithandizo mukakhumudwa.

15. Chepetsani Zakudya Zosinthidwa

Ngakhale kulandira chithandizo nthawi ndi nthawi kuli koyenera kwa achinyamata, kudya zakudya zochulukirapo zochulukirapo kumatha kubweretsa kunenepa ndipo kumatha kulepheretsa kunenepa.

Zakudya zambiri zopangidwa ndimakilogalamu ambiri koma ndizochepa michere monga michere, mapuloteni, mavitamini, ndi mchere.

Poyesera kukhala ndi moyo wathanzi, chakudya ndi zokhwasula-khwasula ziyenera kuzunguliridwa ndi zakudya zonse zopatsa thanzi monga masamba, zipatso, mafuta athanzi, ndi mapuloteni.

Zakudya zosinthidwa monga malemu, chakudya chofulumira, zinthu zophikidwa ndi shuga, ndi tchipisi ziyenera kusangalatsidwa ngati chakudya china osadya tsiku ndi tsiku.

M'malo modalira zakudya zomwe zakonzedwa bwino, achinyamata atha kulowa nawo kukhitchini ndikukonzekera zokometsera zokhazokha ndi zakudya zokhazokha.

16. Muzigona mokwanira

Kugona mokwanira ndikofunikira kuti mukhale wathanzi.

Kafukufuku akuwonetsa kuti achikulire omwe sagona mokwanira amalemera kuposa omwe amalandila maola asanu ndi awiri mpaka asanu ndi atatu usiku ().

Achinyamata amafunika kugona kwambiri kuposa achikulire. M'malo mwake, akatswiri amalimbikitsa kuti achinyamata azigona maola 9-10 tsiku lililonse kuti agwire bwino ntchito ().

Kuti mugone mokwanira, onetsetsani kuti m'chipinda chanu muli mdima ndipo pewani zosokoneza monga TV kapena kugwiritsa ntchito foni yanu musanagone.

Bwanji Ngati Kuchepetsa Kunenepa Sikukugwira Ntchito?

Pali zifukwa zina zomwe achinyamata amakhala ndi zovuta kuti achepetse kunenepa, ngakhale atatsata zakudya zoyenera komanso moyo wawo.

Pezani Kuzindikira Kwabwino

Matenda ena monga hypothyroidism, polycystic ovarian syndrome (PCOS), komanso kukhumudwa kumatha kunenepa mwadzidzidzi (,,).

Ngati mukuwona kuti zikukuvutani kwambiri kuti muchepetse thupi, kambiranani ndi dokotala wanu za zizindikilo zanu.

Amatha kuyesa kapena amalangiza katswiri yemwe angathandize kuthana ndi zovuta zamankhwala zomwe zingayambitse kunenepa.

Osokonezeka Kudya Zizindikiro Zochenjeza

Mavuto akudya, monga bulimia nervosa, anorexia nervosa, komanso kudya mopitirira muyeso (BED), zimatha kukhudza anthu azaka zonse ndipo zimatha kukula mzaka zaunyamata ().

Ngati mukuganiza kuti mwina muli ndi vuto la kudya, uzani kholo lanu kapena wachikulire wodalirika.

Makolo omwe azindikira kuti mwana wawo ali ndi vuto la kudya ayenera kufunsa dokotala wawo kapena dokotala wa ana kuti adziwe njira zamankhwala.

Zizindikiro za mavuto akudya zimasiyana kutengera mtundu. Zitsanzo za zizindikiro zochenjeza zomwe muyenera kuyang'anira zikuphatikiza ():

• Kudya mobwerezabwereza kapena mobwerezabwereza
• Kupewa zochitika zina zomwe zimakhudzana ndi chakudya
• Umboni wa kusanza kapena kumwa mankhwala osokoneza bongo
• Kuchita masewera olimbitsa thupi kwambiri
• Kuyang'anitsitsa ndi mawonekedwe a thupi ndi / kapena kulemera
• Kudzipatula pagulu komanso kudzipatula
• Kupewa pafupipafupi kudya kapena zokhwasula-khwasula
• Kuchepetsa thupi kwambiri kapena kupindula

Mfundo Yofunika Kwambiri

Kutaya thupi mopitirira muyeso kumatha kukhala ndi thanzi labwino, kudzidalira, komanso moyo wachinyamata.

Komabe, nthawi zonse kumakhala kofunikira kuchita nawo njira zotetezera, zolemetsa kuti muchepetse zolinga zanu.

Kuchepetsa shuga wowonjezera, kuchita masewera olimbitsa thupi okwanira, ndi kudya zakudya zopatsa thanzi, ndi njira zosavuta, zothandiza kuti achinyamata achepetse kunenepa.

Achinyamata ayenera kukumbukira kuti kukhala ndi thupi labwino kwenikweni sikukutanthauza kugunda cholemera china kapena kuyenerera kukula kwake.

Kudyetsa thupi lanu ndi zakudya zopatsa thanzi ndikuzisamalira ndi zolimbitsa thupi komanso kudzikonda ndizo njira zabwino zopezera thanzi labwino.