Kodi Ndizotetezeka Kugwira Ntchito Pamimba Mopanda kanthu?

Zamkati

• Malangizo
• Kodi kuchita masewera olimbitsa thupi m'mimba kopanda kanthu kumakuthandizani kuti muchepetse thupi?
• Kodi ndizotheka kuchita masewera olimbitsa thupi osadya kanthu?
• Zakudya zowonjezera magwiridwe antchito
• Kodi muyenera kudya liti?
• Mfundo yofunika

Malangizo

Kodi muyenera kuchita masewera olimbitsa thupi osadya kanthu? Izi zimadalira.

Nthawi zambiri amalimbikitsidwa kuti muzichita masewera olimbitsa thupi m'mawa musanadye chakudya cham'mawa, m'dera lodziwika ngati losala kudya. Izi zimakhulupirira kuti zimathandizira kuchepa thupi. Komabe, kuchita masewera olimbitsa thupi mutatha kudya kungakupatseni mphamvu zambiri ndikukwaniritsa magwiridwe antchito anu.

Pemphani kuti muphunzire zaubwino komanso kuopsa kogwira ntchito yopanda kanthu m'mimba, kuphatikiza malingaliro pazakudya musanachite masewera olimbitsa thupi.

Kodi kuchita masewera olimbitsa thupi m'mimba kopanda kanthu kumakuthandizani kuti muchepetse thupi?

Kuchita masewera olimbitsa thupi m'mimba yopanda kanthu ndizomwe zimadziwika kuti fastio cardio. Lingaliro ndiloti thupi lanu limadyetsa mafuta osungidwa ndi chakudya kuti mupeze mphamvu m'malo mwa chakudya chomwe mwadya posachedwa, zomwe zimapangitsa kuti mafuta azitayika kwambiri.

Kafukufuku wochokera ku 2016 akuwonetsa zaubwino wogwira ntchito mwachangu potengera zolemetsa. Kafukufuku pakati pa amuna 12 adapeza kuti iwo omwe sanadye chakudya cham'mawa asanachite masewera olimbitsa thupi amawotcha mafuta ochulukirapo komanso amachepetsa kudya kwawo kochuluka kuposa maola 24.

Kafukufuku wina amathetsa mfundoyi. Kafukufuku wa 2014 pa azimayi 20 sanapeze kusiyana kulikonse pakusintha kwa thupi pakati pamagulu omwe amadya kapena kusala kudya asanakonzekere. Monga gawo la kafukufukuyu, ofufuza anayeza kulemera kwa thupi, kuchuluka kwa mafuta mthupi, komanso kuzungulira m'chiuno kwa milungu inayi. Kumapeto kwa kafukufukuyu, magulu onse awiriwa adawonetsedwa kuti ataya thupi ndi mafuta.

Kufufuza mozama kwanthawi yayitali ndikofunikira kuti kufutukuka pazofukufukuzi.

Kugwira ntchito yopanda kanthu m'mimba kungapangitsenso thupi lanu kugwiritsa ntchito mapuloteni ngati mafuta. Izi zimasiya thupi lanu ndi mapuloteni ochepa, omwe amafunikira kuti mumange ndikukonzekera minofu mukatha kuchita masewera olimbitsa thupi. Kuphatikiza apo, kugwiritsa ntchito mafuta ngati mphamvu sizitanthauza kuti muchepetsa kuchuluka kwamafuta anu kapena kuwotcha ma calories ambiri.

Kodi ndizotheka kuchita masewera olimbitsa thupi osadya kanthu?

Ngakhale pali kafukufuku wothandizira kugwira ntchito m'mimba yopanda kanthu, sizitanthauza kuti ndizabwino. Mukamachita masewera olimbitsa thupi osadya kanthu, mutha kuwotcha magetsi ndi kukhala ndi mphamvu zochepa. Kuchuluka kwa shuga m'magazi kumatha kukupangitsani kuti mukhale opanda mutu, osasamala, kapena osakhazikika.

Kuthekera kwina ndikuti thupi lanu limazolowera kugwiritsa ntchito kosungira mafuta mphamvu, ndikuyamba kusunga mafuta ambiri kuposa masiku onse.

Zakudya zowonjezera magwiridwe antchito

Tsatirani chakudya choyenera kuti mukwaniritse masewera anu.

• Idyani chakudya chokwanira, chopatsa thanzi, chachilengedwe.
• Phatikizani ma carbu athanzi monga zipatso ndi ndiwo zamasamba, mbewu zonse, ndi nyemba.
• Sankhani mafuta athanzi, monga maolivi ndi mafuta a coconut, ghee, ndi ma avocado.
• Pezani mapuloteni kuchokera munyama zowonda, mazira, ndi mkaka wopanda mafuta.
• Mtedza, mbewu, ndi ziphuphu ndizowonjezera pazakudya zanu monga zakudya zokhala ndi chitsulo monga nsomba, nyemba zophika, ndi masamba obiriwira.

Ngati mwasankha kudya musanakonzekere, sankhani chakudya chosavuta kudya chomwe chili ndi chakudya, mapuloteni, ndi mafuta. Idyani pafupifupi maola awiri kapena atatu musanayambe kuchita masewera olimbitsa thupi. Ngati mwapanikizika kwakanthawi, idyani pakamwa yamagetsi, sangweji ya chiponde, kapena zipatso zatsopano kapena zouma.

Khalani ndi hydrated musanachite masewera olimbitsa thupi, nthawi, komanso mukatha kumwa madzi, zakumwa zamasewera, kapena msuzi. Smoothies ndi zakumwa m'malo mwa zakumwa zitha kukuthandizani kuti muwonjezere kumwa kwanu.

Zakudya zina zimatha kupititsa patsogolo ndikuthandizira kuchira mukamaliza maphunziro. Idyani zakudya zomwe zili ndi ma carbs, mapuloteni, ndi fiber mkati mwa mphindi 30 mpaka maola 2 mukamaliza kumaliza masewera olimbitsa thupi. Mapuloteni athanzi amatha kulimbikitsa chitetezo cha mthupi lanu ndikufulumizitsa kuchira kwa mabala. Zakudya zomwe zili ndi mavitamini C ndi D, zinc, ndi calcium zimathandizanso.

Nazi njira zingapo pambuyo pochita masewera olimbitsa thupi:

• mkaka wa chokoleti wopanda mafuta ambiri
• zipatso smoothie
• kapamwamba
• sangweji
• pizza
• mkate wambewu zonse
• mkaka wa soya
• mtedza ndi mbewu
• prunes kapena prune madzi
• yogati ndi zipatso

Kodi muyenera kudya liti?

Mtundu wazinthu zomwe mukuchita zitha kukuthandizani kudziwa ngati muyenera kudya musanamalize kulimbitsa thupi. Kuti muzichita masewera olimbitsa thupi kapena ochepa, monga kuyenda, gofu, kapena yoga wofatsa, mwina simufunika kuti muzipangira kale mafuta.

Komabe, nthawi zonse muyenera kudya musanachite masewera olimbitsa thupi omwe amafunikira mphamvu zambiri, nyonga, komanso kupirira. Izi zikuphatikiza tenisi, kuthamanga, ndikusambira. Ndikofunikira kwambiri ngati mukufuna kuchita masewera olimbitsa thupi kwa nthawi yayitali kuposa ola limodzi.

Pali nthawi zina zomwe mungafune kudya nthawi yolimbitsa thupi yopitilira ola limodzi, monga pa mpikisano wothamanga. Izi ndizofunikira kuti magazi azikhala ndi magazi m'magazi ofunikira kuti apitilize kuyenda. Zimathandizanso kuti mupewe kugwiritsa ntchito mphamvu zosungidwa m'minyewa yanu, zomwe zingakuthandizeni kuti mukhale ndi minofu.

Funsani dokotala wanu ngati muli ndi matenda aliwonse omwe amakhudzidwa ndi zomwe mumadya komanso momwe mumasewera.

Ngati muli ndi matenda ashuga, onetsetsani kuchuluka kwa shuga m'magazi anu musanachite masewera olimbitsa thupi, mkati komanso mukamaliza. Ngati muli ndi vuto la chithokomiro, kuthamanga kwa magazi, kapena kuthamanga kwa magazi, onetsetsani kuti mukudya mozungulira pulogalamu yanu yochita masewera olimbitsa thupi pakafunika kuthana ndi vuto lanu.

Mfundo yofunika

Ngati mumagwira ntchito yopanda chopanda kanthu m'mimba nthawi zina, musatuluke thukuta, koma mwina sichingakhale chabwino pazochita zovuta kapena zokhalitsa. Ndinu mtsogoleri wanu wabwino kwambiri, choncho mverani thupi lanu ndikuchita zomwe zimakukondweretsani. Khalani ndi hydrated yoyenera, khalani ndi chakudya chamagulu, ndikukhala ndi moyo mogwirizana ndi thanzi lanu. Ndipo kumbukirani kukambirana ndi dokotala musanayambe pulogalamu iliyonse yatsopano.