Njira 14 Zosavuta Zoyendetsera Phiri Lopepuka

Zamkati

• 1. Dulani Kumbuyo pa Carbs
• 2. Onjezani Pafupipafupi Olimbitsa Thupi
• 3. Tsatirani Chilichonse Chimene Mumadya
• 4. Musati Skimp pa Mapuloteni
• 5. Sinthani Kupanikizika
• 6. Yesani Kusala Kudya Nthawi Zonse
• 7. Pewani Mowa
• 8. Idyani CHIKWANGWANI Chambiri
• 9. Imwani Madzi, Khofi kapena Tiyi
• 10. Kufalitsa Zakudya Zamapuloteni Tsiku Lonse
• 11. Muzigona Mokwanira
• 12. Khalani Achangu Monga Momwe Mungathere
• 13. Idyani Masamba pa Chakudya Chilichonse
• 14. Osadalira Scale Alone
• Mfundo Yofunika Kwambiri

Kukwaniritsa cholinga chanu cholemera kungakhale kovuta.

Ngakhale kuti kulemera kumayamba kubwera mwachangu poyamba, nthawi ina kumawoneka ngati kuti kulemera kwanu sikungasunthike.

Kulephera kutaya thupi kumadziwika kuti phiri kapena malo ogulitsira, ndipo kumatha kukhumudwitsa komanso kukhumudwitsa.

Komabe, njira zingapo zingakuthandizeni kuyambiranso kunenepa. Nawa maupangiri 14 oti muswe phiri.

1. Dulani Kumbuyo pa Carbs

Kafukufuku watsimikizira kuti zakudya zotsika kwambiri zama carb ndizothandiza kwambiri pakuchepetsa thupi.

M'malo mwake, kuwunika kwakukulu kwamaphunziro a 13 ndikutsata kosatha chaka chimodzi kunapeza kuti anthu omwe amadya magalamu 50 kapena ochepera a carbs patsiku adataya thupi kuposa omwe amatsata zakudya zakuchepa ().

Kuchepetsa kudya kwa carb kungathandize kuti kulemera kwanu kuyendenso munjira yoyenera mukakhala kuti mwayimitsidwa mopanda chiyembekezo.

Kaya kuletsa kwa carb kumabweretsa "mwayi wamagetsi" womwe umapangitsa thupi lanu kuwotcha ma calories owonjezera ndi funso lomwe likupitilizabe kukangana pakati pa akatswiri azakudya ndi kunenepa kwambiri.

Kafukufuku wowongoleredwa apeza kuti chakudya chotsika kwambiri cha carb chimakulitsa kuyatsa kwamafuta ndikulimbikitsa kusintha kwina kwama metabolic komwe kumakonda kuwonda, pomwe maphunziro ena sanawonetse izi (,,,).

Komabe, zakudya zotsika kwambiri za carb zakhala zikuwonetsedwa kuti zimachepetsa njala ndikulimbikitsa kukhuta kuposa zakudya zina. Kuphatikiza apo, zimapangitsa thupi lanu kupanga ma ketoni, omwe awonetsedwa kuti amachepetsa njala (,,).

Izi zitha kukupangitsani kuti muzidya pang'ono mosazindikira, zomwe zimapangitsa kuti mukhale kosavuta kuyambiranso opanda njala kapena kusapeza bwino.

Kafukufuku apeza kuti zakudya zotsika kwambiri zama carb zimathandiza kuchepetsa njala, zimakhutitsa ndikulimbikitsa kuwonda kwakanthawi.

2. Onjezani Pafupipafupi Olimbitsa Thupi

Kubwezeretsanso machitidwe anu azolimbitsa thupi kumatha kuthandizanso kuti muchepetse phiri.

Izi ndichifukwa choti mwatsoka, kuchuluka kwanu kwamagetsi kumachepetsa mukamachepetsa thupi.

Kafukufuku wina kuphatikiza anthu opitilira 2,900 adapeza kuti pa kilogalamu iliyonse ya 0.45 ya kulemera komwe adatsitsa, adawotcha ma calories ochepa 6.8, pafupifupi ().

Pamene kulemera kumachepa, kuchepa kwa kuchepa kwa kagayidwe kachakudya kumatha kupangitsa kuti kuchepa thupi kuchuluke kwambiri.

Nkhani yabwino ndiyakuti masewera olimbitsa thupi awonetsedwa kuti athandize kuthana ndi izi.

Kukaniza maphunziro kumalimbikitsa kusungidwa kwa minofu, chomwe ndichinthu chachikulu chomwe chimakhudza kuchuluka kwa ma calories omwe mumawotcha nthawi yochita ndi kupumula. M'malo mwake, kuphunzira kukana kumawoneka ngati njira yothandiza kwambiri yochita masewera olimbitsa thupi (,).

Pakafukufuku wa milungu 12, azimayi achichepere, onenepa kwambiri omwe amatsata zakudya zonenepetsa kwambiri ndikunyamula zolemera kwa mphindi 20 tsiku lililonse amataya makilogalamu a 5.9 ndi mainchesi 5 kuchokera m'chiuno mwawo ().

Mitundu ina yochita masewera olimbitsa thupi yawonetsedwanso kuti imateteza ku kuchepa kwa kagayidwe kachakudya, kuphatikiza masewera olimbitsa thupi othamangitsa komanso maphunziro apakatikati (HIIT) (,,,).

Ngati mukuchita kale masewera olimbitsa thupi, kuwonjezera masiku owonjezera 1-2 pa sabata kapena kuwonjezera kulimbitsa thupi kwanu kungathandize kukulitsa kuchuluka kwa kagayidwe kanu.

Kuchita masewera olimbitsa thupi, makamaka kuphunzitsira mphamvu, kumatha kuthandizira kuchepetsa kutsika kwa kagayidwe kamene kamachitika panthawi yochepetsa thupi.

3. Tsatirani Chilichonse Chimene Mumadya

Nthawi zina, zitha kuwoneka ngati simukudya kwambiri, komabe mumavutikabe kuchepa.

Ponseponse, ofufuza anena kuti anthu amakonda kunyalanyaza kuchuluka kwa chakudya chomwe amadya (,).

Pakafukufuku wina, anthu onenepa kwambiri akuti amadya pafupifupi makilogalamu 1,200 patsiku. Komabe, kuwunikiridwa mwatsatanetsatane kwa zomwe amadya masiku 14 kudawonetsa kuti anali kumwa pafupifupi kawiri kuchuluka kwake, pafupifupi ().

Kutsata ma calories ndi macronutrients - mapuloteni, mafuta ndi carbs - kumatha kukupatsirani chidziwitso cha konkriti za kuchuluka kwa zomwe mumalandira. Izi zikuthandizani kuti musinthe zakudya zanu ngati zingafunike.

Kuphatikiza apo, kafukufuku akuwonetsa kuti kujambula chakudya chanu chokha kumatha kukulimbikitsani (,).

Nayi ndemanga zama mapulogalamu ndiosavuta kugwiritsa ntchito mawebusayiti kuti muzitsata zomwe mumadya.

Kutsata ma calorie anu ndi macronutrient intakes kumatha kukupatsani kuyankha ndikukuthandizani kuwona ngati mukufunikira kusintha zina ndi zina pazakudya kuti muyambenso kuonda.

4. Musati Skimp pa Mapuloteni

Ngati kulemera kwanu kwatha, kuwonjezera kuchuluka kwa mapuloteni kungakuthandizeni.

Choyamba, mapuloteni amalimbikitsa kagayidwe kabwino ka mafuta kuposa mafuta kapena carbs.

Izi zimakhudzana ndi kutentha kwa chakudya (TEF), kapena kuwonjezeka kwa kagayidwe kamene kamachitika chifukwa chodya chakudya. Mapuloteni chimbudzi amalimbikitsa kalori yoyaka ndi 20-30%, yomwe imapitilira kawiri mafuta kapena carbs ().

Pakafukufuku wina, atsikana athanzi, amatsata zakudya zomwe zimapatsa 30% kapena 15% ya zopatsa mphamvu kuchokera ku protein masiku awiri osiyana. Kuchuluka kwa kagayidwe kachakudya kudakulirakulira kawiri mukatha kudya patsiku lamapuloteni apamwamba ().

Chachiwiri, mapuloteni amalimbikitsa kupanga mahomoni, monga PYY, omwe amathandiza kuchepetsa kudya ndikupangitsani kuti mukhale okhutira komanso okhutira (,).

Kuphatikiza apo, kukhala ndi chakudya chambiri chokwanira kumatha kuteteza kuteteza kuchepa kwa minofu ndi kutsika kwa kagayidwe kachakudya, komwe kumachitika pakuchepetsa (,,).

Kuchulukitsa kudya kwa mapuloteni kumatha kuthandizanso kuchepetsa malo ochepera kunenepa polimbikitsa kagayidwe, kuchepetsa njala komanso kupewa kuchepa kwa minofu.

5. Sinthani Kupanikizika

Kupsinjika nthawi zambiri kumapangitsa mabuleki kuti achepetse kunenepa.

Kuphatikiza pakulimbikitsa kudya mosangalatsa komanso kuyambitsa kulakalaka chakudya, kumawonjezeranso thupi lanu kupanga cortisol.

Cortisol amadziwika kuti "mahomoni opsinjika." Ngakhale zimathandiza kuti thupi lanu lizitha kupsinjika, limathanso kuwonjezera kusungira mafuta m'mimba. Kuphatikiza apo, izi zimawoneka ngati zamphamvu mwa akazi (,).

Chifukwa chake, kupanga cortisol yochulukirapo kumatha kupangitsa kuti muchepetse kwambiri.

Zitha kuwoneka ngati kuti mulibe mphamvu pazovuta pamoyo wanu, koma kafukufuku wasonyeza kuti kuphunzira kuthana ndi kupsinjika kumatha kuthandizira kulimbikitsa kunenepa (,).

Pakafukufuku m'masabata asanu ndi atatu azimayi onenepa kwambiri komanso onenepa kwambiri, pulogalamu yothanirana ndi nkhawa yomwe imaphatikizaponso kupumula kwa minyewa komanso kupuma kwambiri idapangitsa kuti achepetse makilogalamu 9.7 ().

Kuwonjezeka kwa kupanga kwa cortisol komwe kumalumikizidwa ndi kupsinjika kumatha kusokoneza kuwonda. Njira zochepetsera kupsinjika zitha kuthandiza kulimbikitsa kunenepa.

6. Yesani Kusala Kudya Nthawi Zonse

Kusala kudya kosakhalitsa kwatchuka kwambiri posachedwa.

Zimaphatikizapo kupita nthawi yayitali osadya, makamaka pakati pa maola 16 mpaka 48.

Mchitidwewu akuti ndi womwe umalimbikitsa kutayika kwamafuta amthupi ndi kunenepa, kuphatikiza phindu lina.

Kuwunikanso kwamaphunziro angapo osala pang'ono kusala komwe adapeza kuti zidapangitsa kuti thupi liwongolere kwa 3-8% ndipo 3-7% ichepetse m'chiuno mozungulira mkati mwa masabata 3-24 ().

Kusala kudya kwamasiku ena ndi mtundu wina wa kusala kudya kwakanthawi komwe anthu amasinthana pakati pa kudya zopatsa mphamvu zochepa tsiku limodzi komanso momwe angafunire tsiku lotsatira.

Ndemanga imodzi idapeza kuti njira iyi yodyera idathandizira kuteteza kuchepa kwa minofu kuposa kuchuluka kwa zopatsa mphamvu tsiku lililonse ().

Kuti mudziwe njira zisanu ndi imodzi zosala kudya kwapakati, werengani nkhaniyi.

Kusala kudya kosalekeza kungakuthandizeni kudya zakudya zopatsa mphamvu, kukhalabe ndi minofu yambiri komanso kusungunula kagayidwe kagayidwe kanu.

7. Pewani Mowa

Mowa ukhoza kuwononga zochita zanu pochepetsa thupi.

Ngakhale chakumwa chimodzi chakumwa choledzeretsa (mavitamini 4 a vinyo, ma ola 1.5 a mowa wolimba kapena ma ola 12 a mowa) chimangokhala ndi zopatsa mphamvu pafupifupi 100, sichimapatsa thanzi. Kuphatikiza apo, anthu ambiri amamwa zakumwa zingapo kamodzi.

Vuto linanso ndilakuti mowa umasokoneza, zomwe zingapangitse kuti muzidya mopitirira muyeso kapena musasankhe bwino zakudya. Izi zitha kukhala zovuta makamaka kwa iwo omwe akuyesera kuthana ndi machitidwe okhudzana ndi zakudya mopupuluma.

Kafukufuku wina wa akulu 283 omwe adamaliza pulogalamu yochepetsa thupi adapeza kuti kuchepetsa kumwa mowa kumapangitsa kuti anthu azidya mopitirira muyeso komanso kuchepa kwambiri pakati pa omwe ali ndi chidwi chachikulu ().

Kuphatikiza apo, kafukufuku wasonyeza kuti mowa umapondereza kuwotcha mafuta ndipo utha kubweretsa kudzikundikira kwamafuta m'mimba ().

Ngati kuonda kwatha, ndibwino kuti musamamwe mowa kapena kungomwako pang'ono pang'ono.

Mowa ungasokoneze kuchepa thupi powapatsa zopatsa mphamvu zopanda kanthu, zomwe zimapangitsa kuti zikhale zosavuta kudya mopitirira muyeso ndikuwonjezera kusungira mafuta m'mimba.

8. Idyani CHIKWANGWANI Chambiri

Kuphatikiza ndi michere yambiri pazakudya zanu kumatha kukuthandizani kuti muchepetse malo athyathyathya.

Izi ndizowona makamaka pazinthu zosungunuka, mtundu womwe umasungunuka m'madzi kapena madzi.

Poyamba, zida zosungunulira zimachedwetsa kuyenda kwa chakudya kudzera m'matumbo, zomwe zingakuthandizeni kuti mukhale okhutira komanso okhutira ().

Ngakhale kafukufuku akuwonetsa kuti mitundu yonse ya fiber ingakhale yopindulitsa pakuchepetsa thupi, kuwunikanso kwakukulu kwamaphunziro angapo kunapeza kuti ulusi wosungunuka womwe umadziwika kuti viscous fiber unali wothandiza kwambiri pakulimbikitsa kudya komanso kudya (1).

Njira ina yomwe fiber ingathandizire kuchepa thupi ndikuchepetsa kuchuluka kwama calories omwe mumamwa kuchokera ku zakudya zina.

Kutengera kafukufuku wofufuza kuyamwa kwa kalori pakati pazakudya zomwe zimakhala ndi michere yambiri, ofufuza akuti kuwonjezeka kwa fiber tsiku lililonse kuchokera ku 18 mpaka 36 magalamu kumatha kubweretsa kuti ma calories ochepa a 130 atengeke ndi zakudya zosakanikirana (38).

CHIKWANGWANI chimalimbikitsa kuchepa thupi pochepetsa kuyenda kwa chakudya kudzera m'matumbo, kuchepa kwa njala ndikuchepetsa kuchuluka kwa zopatsa mphamvu zomwe thupi lanu limadya kuchokera pachakudya.

9. Imwani Madzi, Khofi kapena Tiyi

Ngakhale zakumwa zotsekemera zimabweretsa kunenepa, zakumwa zina zimathandizira kusintha malo ochepetsera kunenepa. Kafukufuku apeza kuti madzi osakwanira amatha kulimbikitsa kagayidwe kake ndi 24-30% kwa maola 1.5 atamwa 17 ounce (500-ml) kutumikira (,).

Izi zitha kutanthauzira kuchepa kwakanthawi, makamaka kwa iwo omwe amamwa madzi asanadye, zomwe zingathandize kuchepetsa kudya.

Pakafukufuku wamasabata khumi ndi awiri okalamba omwe adatsata zakudya zolemetsa, gulu lomwe lidamwa madzi amodzi musanadye lidataya kulemera kwa 44% kuposa gulu lomwe silimadzi ().

Khofi ndi tiyi zingathandizenso kuchepa kwanu.

Zakumwa izi zimakhala ndi caffeine, yomwe yawonetsedwa kuti imawonjezera kuyaka kwamafuta ndikuwonjezera kuchuluka kwa kagayidwe kake mpaka 13%. Komabe, zotsatirazi zimawoneka ngati zamphamvu kwambiri mwa anthu owonda (,,,).

Kuphatikiza apo, tiyi wobiriwira amakhala ndi antioxidant yotchedwa EGCG (epigallocatechin gallate), yomwe idapezeka kuti imathandizira mafuta kuyaka ndi 17% mu kafukufuku wina ().

Kuphatikiza apo, kafukufuku akuwonetsa kuti kumwa zakumwa za khofi kumatha kukulitsa mphamvu yolimbitsa thupi, kuwotcha mafuta chifukwa cha masewera olimbitsa thupi (, 47).

Kumwa madzi, khofi kapena tiyi kumatha kukulitsa kuchuluka kwa kagayidwe kake ndikuthandizira kuchepa thupi. Caffeine ndi EGCG awonetsedwa kuti amalimbikitsa kuwotcha mafuta.

10. Kufalitsa Zakudya Zamapuloteni Tsiku Lonse

Pankhani ya mapuloteni, sizongodya zanu zokha patsiku zomwe zili zofunika.

Kugwiritsa ntchito mapuloteni tsiku lonse kumakupatsirani mipata ingapo yolimbikitsira kagayidwe kanu kagwiritsidwe ntchito ka chakudya (TEF).

Palinso kafukufuku wambiri wosonyeza kuti kudya mapuloteni pa chakudya chilichonse kumathandiza kuti muchepetse thupi komanso kuti musunge minofu (,).

Akatswiri a kagayidwe kake ka protein amalimbikitsa kuti achikulire azidya mapuloteni osachepera 20-30 gramu patsiku, potengera zakudya zitatu patsiku ().

Nawu mndandanda wazakudya 20 zokoma, zamapuloteni omwe angakuthandizeni kukwaniritsa cholingachi.

Kuti mulimbikitse kuchuluka kwa kagayidwe kachakudya ndikulimbikitsa kuchepa thupi, onjezerani magalamu 20 a protein pachakudya chilichonse.

11. Muzigona Mokwanira

Kugona ndikofunikira kwambiri kuti munthu akhale ndi thanzi labwino lamaganizidwe, malingaliro komanso thanzi.

Zikuwonekeranso kuti kusapeza tulo tokwanira kumatha kubweretsa kunenepa pochepetsa kagayidwe kanu kagayidwe kake ndikusintha kuchuluka kwa mahomoni kuyendetsa njala ndi kusungira mafuta (,,,).

M'malo mwake, kusagona mokwanira kumatha kukhala gawo lothandizira pakuchepetsa kunenepa.

Kafukufuku wina adapeza kuti achikulire athanzi omwe amagona maola anayi usiku uliwonse mausiku asanu motsatizana adakumana ndi kuchepa kwapakati pa 2.6% pakupuma kwama metabolic, komwe kumabwerera kumagawo awo oyambira atagona kwa maola 12 ().

Pofuna kuthandizira kuchepa thupi komanso kukhala ndi thanzi labwino, yesetsani kugona kwa maola 7-8 usiku uliwonse.

Kusagona mokwanira kumatha kusokoneza kuchepa kwa thupi pochepetsa kuchepa kwa kagayidwe kachakudya ndikusintha kuchuluka kwamahomoni anu kuti mulimbikitse njala komanso kusungira mafuta.

12. Khalani Achangu Monga Momwe Mungathere

Ngakhale kulimbitsa thupi ndikofunikira, palinso zina zomwe zimakhudzanso kuchuluka kwama calories omwe mumawotcha tsiku lililonse.

Mwachitsanzo, kuchuluka kwa kagayidwe kachakudya kumawonjezeka chifukwa chakuchepa, kusintha kaimidwe ndi zochitika zina zolimbitsa thupi.

Zochita zamtunduwu zimadziwika kuti, kapena NEAT.

Kafukufuku wasonyeza kuti NEAT itha kukhudza kwambiri kuchuluka kwa kagayidwe kanu, ngakhale kuchuluka kwake kumasiyanasiyana kwambiri kuchokera kwa munthu ndi munthu (,,).

Kafukufuku wina adapeza kuti poyerekeza ndi kugona pansi, kuchuluka kwa kagayidwe kake ka anthu kudakulirakulira ndi 54% pomwe akungoyenda ali pansi ndikumenya 94% akamangoyimilira ataimirira ().

Njira yosavuta yowonjezera NEAT yanu ndikuyimirira pafupipafupi, kuphatikiza kugwiritsa ntchito desiki yoyimirira.

Kafukufuku wina adapeza kuti anthu omwe adayimilira m'malo mokhala nthawi yamasana tsiku lawo logwira ntchito adawotcha ma calories owonjezera 200, pafupifupi ().

Kuchulukitsa masewera olimbitsa thupi tsiku lililonse kungakuthandizeni kukulitsa kagayidwe kachakudya ndikulimbikitsa kuchepa thupi.

13. Idyani Masamba pa Chakudya Chilichonse

Masamba ndiwo chakudya chabwino chochepetsera thupi.

Masamba ambiri amakhala ndi ma calories ochepa komanso ma carbs, okhala ndi michere yambiri ndipo amakhala ndi michere yopindulitsa.

M'malo mwake, kafukufuku wapeza kuti zakudya zomwe zimaphatikizapo ndiwo zamasamba zambiri zimapangitsa kuti muchepetse kwambiri (,).

Tsoka ilo, anthu ambiri samapeza zokwanira za zakudya zolemetsazi.

Komabe, ndizosavuta kuwonjezera mbali yamasamba ophika kapena yaiwisi, tomato kapena nyama zina zamasamba pa chakudya chilichonse, kuphatikizapo kadzutsa.

Nawu mndandanda wamasamba athanzi, otsika kwambiri omwe mungaphatikizepo nthawi yachakudya.

Zamasamba zimadzazidwa ndi michere yofunikira, komabe mafuta ochepa ndi ma carbs. Kuphatikiza iwo pachakudya chilichonse kungakuthandizeni kuti muchepetse phiri.

14. Osadalira Scale Alone

Mukamayesetsa kuchepetsa thupi, kudumpha sikelo mwina ndi gawo lazomwe mumachita tsiku lililonse.

Komabe, ndikofunikira kuzindikira kuti kuwerengera sikelo sikuwonetseratu momwe mukuyendera, monga kusintha kwa thupi lanu.

M'malo mowonda, cholinga chanu ndikutaya mafuta. Ngati mukuchita masewera olimbitsa thupi pafupipafupi, mutha kukhala kuti mukumanga minofu, yomwe ndi yolimba kuposa mafuta ndipo imatenga chipinda chochepa mthupi lanu.

Kotero ngati kulemera kwake sikukuyenda, mutha kukhala kuti mukumanga minofu ndikutaya mafuta, komabe mukukhazikika.

Kuphatikiza apo, mutha kusunga madzi pazifukwa zingapo, kuphatikiza zomwe mumadya. Komabe, chifukwa chofala kwambiri chimakhudza kusintha kwa mahomoni omwe amakhudza madzimadzi, makamaka azimayi ().

Mwamwayi, pali njira zingapo zomwe mungatenge kuti muchepetse kulemera kwamadzi.

Komanso, m'malo momangoganizira za chiwerengerocho, onetsetsani momwe mukumvera komanso momwe zovala zanu zikukhudzira. Ndibwinonso kudziyesa mwezi uliwonse kuti muthandizidwe kukhala olimbikitsidwa pamene kuchepa thupi kwanu kukuwoneka kuti kwatha.

Kulemera kwanu sikungawonetse kuchepa kwamafuta amthupi, makamaka ngati mumachita masewera olimbitsa thupi kapena mukusunga madzi. Unikani momwe mumamvera, momwe zovala zanu zikukwanira komanso ngati mayendedwe anu asintha m'malo mwake.

Mfundo Yofunika Kwambiri

Kuchepetsa mapiri kungakhale kokhumudwitsa komanso kofooketsa.

Komabe, iwo ndi gawo labwino pochepetsa thupi. M'malo mwake, pafupifupi aliyense amakumana ndi khola nthawi ina paulendo wawo wowonda.

Mwamwayi, pali njira zingapo zomwe mungatenge kuti muyambenso kuchepetsa thupi ndikukwaniritsa bwino cholinga chanu.