Malangizo apamwamba 23 Ochepetsa Thupi kwa Akazi

Zamkati

• 1. Chepetsani Ma Carbs Oyeretsedwa
• 2. Onjezani Kukaniza Maphunziro ku Njira Yanu
• 3. Imwani Madzi Owonjezera
• 4. Idyani Mapuloteni Oonjezera
• 5. Khazikitsani Ndandanda Yogona Yokhazikika
• 6. Chitani Zambiri Cardio
• 7. Sungani Zolemba Pazakudya
• 8. Dzazani CHIKWANGWANI
• 9. Muzidya Mokwanira
• 10. Chotupitsa Chanzeru
• 11. Lembani Zakudya
• 12. Finyani Njira Zina
• 13. Khalani ndi Zolinga Zomwe Mungakwanitse
• 14. Musamapanikizike Kwambiri
• 15. Yesani HIIT
• 16. Gwiritsani Ntchito Mbale Zazing'ono
• 17. Tengani Probiotic Supplement
• 18. Yesetsani Yoga
• 19. Tafuna Bwino Pang'ono
• 20. Idyani Chakudya Cham'mawa Chopatsa Thanzi
• 21. Yesetsani Kusala Kudya Nthawi Zonse
• 22. Malire Zakudya Zosinthidwa
• 23. Chepetsani pa Shuga Wowonjezera
• Mfundo Yofunika Kwambiri

Kudya ndi kuchita masewera olimbitsa thupi zitha kukhala gawo lofunikira pakuchepetsa kwa amayi, koma zinthu zina zambiri zimathandizira.

M'malo mwake, kafukufuku akuwonetsa kuti chilichonse kuyambira kugona bwino mpaka kupsinjika kumatha kukhudza kwambiri njala, kagayidwe kake, kulemera kwa thupi, ndi mafuta am'mimba.

Mwamwayi, kusintha pang'ono pazochita zanu zatsiku ndi tsiku kumatha kubweretsanso phindu lalikulu pochepetsa thupi.

Nawa maupangiri apamwamba 23 ochepetsa kunenepa azimayi.

1. Chepetsani Ma Carbs Oyeretsedwa

Ma carbs oyeretsedwa amakonzedwa kwambiri, amachepetsa michere ndi micronutrients kumapeto kwake.

Zakudyazi zimakwera shuga, zimawonjezera njala, ndipo zimakhudzana ndi kuchuluka kwa thupi ndi mafuta am'mimba (,,).

Chifukwa chake, ndibwino kuchepetsa ma carbs oyeretsedwa monga mkate woyera, pasitala, ndi zakudya zopangidwiratu. Sankhani zopangidwa ndi tirigu wathunthu monga oats, mpunga wofiirira, quinoa, buckwheat, ndi balere m'malo mwake.

2. Onjezani Kukaniza Maphunziro ku Njira Yanu

Kukaniza kuphunzira kumalimbitsa minofu ndikuwonjezera kupirira.

Zimapindulitsa makamaka azimayi opitilira 50, chifukwa zimawonjezera kuchuluka kwa ma calories omwe thupi lanu limatentha popuma. Zimathandizanso kuteteza kuchuluka kwa mchere wamafupa kuti muteteze kufooka kwa mafupa (,).

Kukweza zolemera, kugwiritsa ntchito zida zolimbitsa thupi, kapena kuchita masewera olimbitsa thupi ndi njira zochepa chabe zoyambira.

3. Imwani Madzi Owonjezera

Kumwa madzi ochulukirapo ndi njira yosavuta komanso yothandiza yolimbikitsira kuwonda popanda kuchita khama.

Malinga ndi kafukufuku wina wocheperako, kumwa ma ouniti 16.9 (500 ml) amadzi kwakulitsa kuchuluka kwa ma calorie owotchedwa ndi 30% patatha mphindi 30-40 ().

Kafukufuku akuwonetsanso kuti kumwa madzi asanadye chakudya kumatha kuwonjezera kuchepa thupi ndikuchepetsa kuchuluka kwama calories omwe amadya mozungulira 13% (,).

4. Idyani Mapuloteni Oonjezera

Zakudya zomanga thupi monga nyama, nkhuku, nsomba, mazira, mkaka, ndi nyemba ndizofunikira kwambiri pazakudya zabwino, makamaka zikafika pochepetsa thupi.

M'malo mwake, kafukufuku akuwonetsa kuti kutsatira zakudya zamapuloteni kwambiri kumatha kuchepetsa kulakalaka, kukulitsa kukhutira, ndikulimbikitsa kagayidwe kake (,,).

Kafukufuku wocheperako wamasabata khumi ndi awiri adapezanso kuti kuchuluka kwamapuloteni mwa 15% kumachepetsa kudya kwa kalori tsiku lililonse ndi avareji ya ma calorie 441 - zomwe zimapangitsa makilogalamu 11 owonda ().

5. Khazikitsani Ndandanda Yogona Yokhazikika

Kafukufuku akuwonetsa kuti kugona mokwanira kungakhale kofunikira kuti muchepetse thupi monga kudya ndi kuchita masewera olimbitsa thupi.

Kafukufuku wambiri adafotokoza zakusowa tulo ndi kuchuluka kwa thupi komanso kuchuluka kwa ghrelin, mahomoni omwe amachititsa kuti anthu azikhala ndi njala (,,).

Kuphatikiza apo, kafukufuku m'modzi mwa azimayi adawonetsa kuti kugona kwamaora osachepera asanu ndi awiri usiku uliwonse ndikuwongolera kugona bwino kumachulukitsa mwayi wopepuka ndi 33% ().

6. Chitani Zambiri Cardio

Kuchita masewera olimbitsa thupi, omwe amadziwikanso kuti cardio, kumawonjezera kugunda kwa mtima wanu kuti muwotche mafuta owonjezera.

Kafukufuku akuwonetsa kuti kuwonjezera cardio yambiri pazomwe mungachite kungapangitse kuti muchepetse kwambiri - makamaka mukakhala ndi zakudya zopatsa thanzi (,).

Kuti mupeze zotsatira zabwino, yesetsani mphindi 20-40 za cardio patsiku, kapena mozungulira mphindi 150 mpaka 300 pa sabata ().

7. Sungani Zolemba Pazakudya

Kugwiritsa ntchito magazini yazakudya kutsata zomwe mumadya ndi njira yosavuta yodziyankhira nokha, ndikupanga zisankho zabwino.

Zimapangitsanso kukhala kosavuta kuwerengera zopatsa mphamvu, zomwe zitha kukhala njira yothandiza pakuwongolera kunenepa ().

Kuphatikiza apo, magazini yazakudya ingakuthandizeni kuti muzitsatira zolinga zanu, ndipo zingapangitse kuti muchepetse kunenepa kwakanthawi (,).

8. Dzazani CHIKWANGWANI

Kuonjezera michere yambiri pazakudya zanu ndi njira yodziwika yochepetsera kuti muchepetse kutaya kwa m'mimba ndikupangitsani kuti mukhale omasuka kwanthawi yayitali ().

Popanda kusintha zina pa zakudya kapena moyo, kuchuluka kwa zakudya zamafuta ndi magalamu a 14 patsiku kumalumikizidwa ndi kuchepa kwa 10% kwa kalori komanso mapaundi a 4.2 kg (1.9 kg) ya kuchepa kwa miyezi 3.8 ().

Zipatso, ndiwo zamasamba, nyemba, mtedza, mbewu, ndi mbewu zonse ndizazikulu kwambiri zomwe zimatha kusangalatsidwa ngati gawo la chakudya chamagulu.

9. Muzidya Mokwanira

Kudya mozama kumaphatikizapo kuchepetsa zosokoneza zakunja mukamadya. Yesetsani kudya pang'onopang'ono ndikuyang'ana momwe chakudya chanu chimakondera, mawonekedwe ake, kununkhira, komanso momwe akumvera.

Mchitidwewu umathandizira kulimbikitsa zizolowezi zabwino zodyera ndipo ndi chida champhamvu chochepetsera kuchepa kwa thupi ().

Kafukufuku akuwonetsa kuti kudya pang'onopang'ono kumatha kukulitsa kukhutira ndipo kumatha kubweretsa kuchepa kwakukulu pakudya kalori tsiku lililonse (,).

10. Chotupitsa Chanzeru

Kusankha zakudya zopatsa thanzi, zonenepetsa ndi njira yabwino yochepetsera thupi ndikukhalabe panjira pochepetsa njala pakati pa chakudya.

Sankhani zokhwasula-khwasula zomwe zili ndi mapuloteni ambiri ndi michere yolimbikitsira kukhutira ndikuthana ndi zikhumbo.

Zipatso zonse zophatikizidwa ndi batala wa nati, zophika ndi hummus, kapena yogurt wachi Greek wokhala ndi mtedza ndi zitsanzo za zakudya zopatsa thanzi zomwe zitha kuthandizira kuchepa kwakanthawi.

11. Lembani Zakudya

Ngakhale zakudya zomwe amakonda nthawi zambiri zimalonjeza kuchepa mwachangu, zitha kuvulaza koposa zabwino zikafika m'chiuno mwanu komanso thanzi lanu.

Mwachitsanzo, kafukufuku wina ku azimayi aku koleji adawonetsa kuti kuchotsa zakudya zina pazakudya zawo kumawonjezera kulakalaka ndi kudya mopitirira muyeso ().

Zakudya za mafashoni zimathandizanso kuti munthu azidya mopanda thanzi komanso kuti azichita masewera olimbitsa thupi, zomwe zimawononga kuwonda kwakanthawi.

12. Finyani Njira Zina

Mukapanikizika kwakanthawi ndikulephera kukwanitsa kuchita zolimbitsa thupi kwathunthu, kufinya masitepe ena mu tsiku lanu ndi njira yosavuta yotentha ma calories owonjezera ndikuwonjezera kuchepa kwa thupi.

M'malo mwake, akuti zochitika zosakhudzana ndi masewera olimbitsa thupi zitha kuwerengera 50% ya ma calories omwe thupi lanu limatentha tsiku lonse ().

Kukwera masitepe m'malo mwa chikepi, kuyimitsa magalimoto pakhomo, kapena kuyenda kokayenda nthawi yopuma ndi njira zingapo zosavuta kuti muchepetse masitepe anu ndikuwotcha mafuta owonjezera.

13. Khalani ndi Zolinga Zomwe Mungakwanitse

Kukhazikitsa zolinga za SMART kungakuthandizeni kuti mukwaniritse zolinga zanu zolemetsa komanso kukuthandizani kuti muchite bwino.

Zolinga za SMART ziyenera kukhala zachindunji, zoyezeka, zotheka kukwaniritsidwa, zogwirizana, komanso zogwirira ntchito nthawi. Ayenera kukuyimbani mlandu ndikukhazikitsa dongosolo lamomwe mungakwaniritsire zolinga zanu.

Mwachitsanzo, m'malo mongokhala ndi cholinga choti muchepetse mapaundi 10, khalani ndi cholinga chotsitsa mapaundi 10 m'miyezi itatu posunga magazini yazakudya, kupita kumalo olimbitsa thupi katatu pamlungu, ndikuwonjezera masamba pachakudya chilichonse.

14. Musamapanikizike Kwambiri

Kafukufuku wina akuwonetsa kuti kuwonjezeka kwa kupsinjika kwamaganizidwe kumatha kubweretsa chiopsezo chachikulu chonenepa pakapita nthawi (,).

Kupsinjika kungasinthe momwe amadyera ndikuthandizira pazinthu monga kudya kwambiri ndi kubetcha ().

Kuchita masewera olimbitsa thupi, kumvera nyimbo, kuchita yoga, kulemba nkhani, komanso kulankhula ndi anzanu kapena abale ndi njira zingapo zosavuta komanso zothandiza zochepetsera nkhawa.

15. Yesani HIIT

Maphunziro othamanga kwambiri, omwe amadziwikanso kuti HIIT, amapita patali kwambiri pakuyenda kwakanthawi kochepa kuti muthane ndi mtima wanu.

Kusintha cardio kwa HIIT kangapo pa sabata kumatha kuchepetsa kulemera.

HIIT ikhoza kuchepetsa mafuta am'mimba, kuwonjezera kuonda, ndipo yawonetsedwa kuti iwotche zopatsa mphamvu kuposa zinthu zina, monga kupalasa njinga, kuthamanga, komanso kukana (,).

16. Gwiritsani Ntchito Mbale Zazing'ono

Kusintha kukula kwa mbale yaying'ono kungathandize kupititsa patsogolo magawo, kuthandiza kuwonda.

Ngakhale kafukufuku amakhalabe ochepa komanso osagwirizana, kafukufuku wina adawonetsa kuti omwe adagwiritsa ntchito mbale yaying'ono amadya pang'ono ndikumakhutira kwambiri kuposa omwe amagwiritsa ntchito mbale yayikulu ().

Kugwiritsa ntchito mbale yaying'ono kumathandizanso kuchepetsa kukula kwa gawo lanu, komwe kumachepetsa chiopsezo chodya mopitirira muyeso ndikusunga kuchuluka kwa kalori.

17. Tengani Probiotic Supplement

Maantibiotiki ndi mtundu wa mabakiteriya opindulitsa omwe amatha kudyedwa kudzera muzakudya kapena zowonjezera kuti zithandizire m'matumbo thanzi.

Kafukufuku akuwonetsa kuti maantibiotiki amalimbikitsa kuchepa thupi powonjezera kuchuluka kwa mafuta ndikusintha mahomoni kuti achepetse kudya (,).

Makamaka, Lactobacillus gasseri ndi mtundu wa maantibiotiki omwe ndi othandiza kwambiri. Kafukufuku akuwonetsa kuti imatha kuchepetsa mafuta am'mimba ndi thupi lonse (,).

18. Yesetsani Yoga

Kafukufuku akuwonetsa kuti kuyeserera kwa yoga kumatha kuthandiza kupewa kunenepa ndikuwonjezera kuyaka kwamafuta (,,).

Yoga amathanso kuchepetsa kupsinjika ndi nkhawa - zonsezi zomwe zimatha kulumikizidwa ndi kudya kwamalingaliro ().

Kuphatikiza apo, kuyeserera yoga kwawonetsedwa kuti kumachepetsa kudya kwambiri komanso kupewa kutanganidwa ndi chakudya kuti zithandizire kudya ().

19. Tafuna Bwino Pang'ono

Kuyesetsa kutafuna pang'onopang'ono komanso mosamala kumatha kuwonjezera kuonda pochepetsa kuchuluka kwa chakudya chomwe mumadya.

Malinga ndi kafukufuku wina, kutafuna maulendo 50 pakuluma kumachepetsa kuchuluka kwa kalori poyerekeza ndi kutafuna kasanu ndi kamodzi poluma ().

Kafukufuku wina adawonetsa kuti kutafuna chakudya mwina 150% kapena 200% kuposa momwe chakudya chimachepetsera 9.5% ndi 14.8%, motsatana ().

20. Idyani Chakudya Cham'mawa Chopatsa Thanzi

Kusangalala ndi chakudya cham'mawa cham'mawa cham'mawa kumatha kuthandizira kuyambitsa tsiku lanu kumapazi akumanja ndikupangitsani kukhala okhuta mpaka chakudya chanu chotsatira.

M'malo mwake, kafukufuku apeza kuti kumamatira pachizolowezi chodya nthawi zonse kumatha kulumikizidwa ndi kuchepa kwa kudya kwambiri (,).

Kudya chakudya cham'mawa chokhala ndi mapuloteni ambiri kwawonetsedwa kuti kumachepetsa kuchuluka kwa mahomoni ghrelin. Izi zitha kuthandiza kuchepetsa njala ndi njala ().

21. Yesetsani Kusala Kudya Nthawi Zonse

Kusala kwakanthawi kumaphatikizapo kusinthana pakati pa kudya ndi kusala kudya pazenera linalake tsiku lililonse. Nthawi zosala kudya zimatha maola 14 mpaka 24.

Kusala kudya kosalekeza kumaganiziridwa kukhala kothandiza monga kudula zopatsa mphamvu zikafika pakuchepetsa ().

Zitha kuthandizanso kukulitsa kagayidwe kake powonjezera kuchuluka kwa zopatsa mphamvu zopumira ().

22. Malire Zakudya Zosinthidwa

Zakudya zopangidwazo zimakhala ndi zopatsa mphamvu zambiri, shuga, ndi sodium - komabe ndizochepa zofunikira monga michere, michere ndi micronutrients.

Kafukufuku akuwonetsa kuti kudya zakudya zopangidwanso kwambiri kumalumikizidwa ndi kunenepa kwambiri - makamaka pakati pa amayi (,).

Chifukwa chake, ndibwino kuti muchepetse kudya zakudya zomwe zasinthidwa ndikusankha zakudya zonse, monga zipatso, ndiwo zamasamba, mafuta athanzi, mapuloteni owonda, mbewu zonse, ndi nyemba.

23. Chepetsani pa Shuga Wowonjezera

Kuwonjezeka kwa shuga kumathandizira kwambiri kunenepa komanso mavuto azaumoyo, monga matenda ashuga ndi matenda amtima ().

Zakudya zomwe zili ndi shuga wowonjezera zimadzaza ndi ma calories owonjezera koma alibe mavitamini, michere, fiber, ndi mapuloteni omwe thupi lanu liyenera kuti likule bwino.

Pachifukwa ichi, ndibwino kuti muchepetse kudya zakudya zotsekemera monga soda, maswiti, madzi azipatso, zakumwa zamasewera, ndi maswiti kuti muthandizire kuchepetsa thupi ndikukhalitsa ndi thanzi labwino.

Mfundo Yofunika Kwambiri

Zinthu zambiri zosiyanasiyana zimathandizira kuchepetsa thupi, ndipo zina zimapitilira zakudya ndi masewera olimbitsa thupi.

Kupanga zosintha zochepa pamachitidwe anu kungathandize kulimbikitsa kutaya kwanthawi yayitali kwa azimayi.

Kuphatikiza njira imodzi kapena ziwiri mwanjira zanu zatsiku ndi tsiku zitha kuthandiza kukulitsa zotsatira ndikulimbikitsa kuchepa kwa thanzi.