Mkazi aliyense akulota kuti aziwoneka wokongola komanso wochepa. Pofuna kukhala mwini wa munthu wokongola, mayi nthawi zambiri amagwiritsa ntchito njira zosiyanasiyana. Imodzi mwa njira zowonjezereka zonena kuti kubwereka ndi kulemera kwakukulu ndiko kupititsa patsogolo kagayidwe kamene kamayambitsa thupi.
Kufulumizitsa kagayidwe ka metabolism - ubwino ndi chiwonongeko
Anthu ochulukirapo amakhulupirira kuti kuchepa kwa thupi kumadalitsika kwa munthu, kotero amayesa kuphunzira momwe angafulumizitsire kuchepetsa kagayidwe kake, ndipo ndi zotsatira zotani zomwe zotsatirazi zimakhalapo, sizimakonda nthaŵi zonse. Poyesera kuchepa thupi motere, munthu amalephera kusinthanitsa. Amodzi mwa oyamba omwe amavutika ndi onse omwe anaganiza zochepetsetsa kulemera ndi kuthandizidwa ndi mankhwala osokoneza bongo komanso zakudya zowonjezera zakudya.
Kulimbikitsidwa kwa kagayidwe kamene kamakhala ndi njira zachilengedwe kumakhala njira yabwino kwambiri yokonzekera mankhwala. Zina mwa njira zimenezi ndi masewera, kupaka minofu, kuumitsa, kupuma thupi. Chifukwa cha njira zoterezi, munthu adzamva kukhala wokondwa, wathanzi komanso wokongola kwambiri. Zolinga zikuluzikulu zidzakwaniritsidwa - njira zamagetsi zidzathamanga, chifukwa cha zomwe munthu angakhale wochepetsetsa ndikudzidalira kwambiri.
Kodi mungatani kuti muthamangitse kagayidwe kameneka?
Pofuna kukwaniritsa zizindikiro zoyenera, kawirikawiri amafuna kulemera thupi ndi chidwi cha momwe mungayendetsere kagayidwe kameneka. Mungathe kuchita izi m'njira zosiyanasiyana:
- kuchita masewero olimbitsa thupi
- sauna, sauna;
- kusamba;
- zakudya zabwino;
- kugona bwino;
- kugwiritsa ntchito mankhwala osokoneza bongo;
- kugwiritsa ntchito zamoyo.
Zotsatira za kugwiritsa ntchito mankhwala zingakhale mofulumira. Komabe, ili ndi zotsutsana zambiri. Musanasankhe zowonongeka kotero kuti muthe kuchepetsa kuthamanga kwa thupi, nthawi zonse muzifunsira kwa katswiri. Malangizo a dokotala amafunikira ndi aliyense amene ali ndi matenda alionse. Apo ayi, kugwiritsa ntchito mankhwalawa kungawononge thupi.
Zamagetsi zomwe zimachepetsa kagayidwe ka shuga
Kuti tipeze zotsatira zoyenera, ndizofunika kudziŵa kuti ndi zinthu zotani zomwe zimathandizira kuchepetsa thupi. Pamwamba pa zinthu zothandiza kwambiri:
- Zipatso za cititrus . Chothandiza kwambiri pakati pa zipatso zonse za citrus ndi mphesa. Komabe, ngakhale madzi osavuta ndi kagawo ka mandimu amathandizira kuthamanga njira zamagetsi m'thupi.
- Zakudya za mkaka . Chifukwa cha kashiamu ndi vitamini D mwa iwo, minofu imamangidwa. Pankhaniyi, muyenera kusankha zakudya zonse zomwe zili ndi mafuta pang'ono.
- Maapulo . Zofuna za ambirife tikhoza kupanga njira zamagetsi. Tsiku limalimbikitsa kudya zipatso ziwiri.
- Kabichi . Zothandiza osati zoyera zokha, komanso zamitundu, kabichi wa broccoli.
Kugwiritsira ntchito mankhwalawa ndi zinthu zina zothandiza thupi, simungakhoze kukhala ndi thanzi labwino, komanso kufulumizitsa ndondomeko ya kagayidwe kabwino ka thupi, komwe kamakhudza maonekedwe. Komabe, musamangoganizira zakudya zina zomwe zingakuthandizeni. Kuti mupeze zotsatira zabwino, nkofunika kudya bwino komanso mosamala. Ngati chakudyacho chidzakhala ndi chakudya chofunikira, padzakhala mwayi wonse kuti mukwanitse zolinga zomwe mwakhazikitsa.
Zakumwa zomwe zimafulumira kuchepetsa thupi
Funsoli ndilozafulumizitsa kagayidwe kake ka thupi kameneka kwa anthu a misinkhu yosiyana ndi kusinthanitsa. Sikuti zokhazokha zokhudzana ndi thupi ndi zakudya zimagwira ntchito yofunikira pano, koma ngakhale zakumwa:
- tiyi (wobiriwira, mtembo, kuchokera ku zitsamba zakulima);
- mkaka wa mafuta ochepa;
- malo ogulitsa pa whey;
- smoothies.
Kukonzekera zakumwa zotero sizikhala zovuta ngakhale kwa amateur kukhitchini. Amagwiritsidwa ntchito kudya popanda kuwonjezera shuga komanso bwino pa chakudya chosiyana. Pankhaniyi, sangathe kumwa maswiti, abusa ndi masangweji. Mankhwala oterewa-kuthamanga zakumwa sizowonongeka kuti zigwiritsidwe ntchito ndi zakudya zolimba ndi kusala kudya. Kuphatikizidwa ku malamulo osavutawa, mukhoza kupeza zotsatira zabwino.
Mankhwala omwe amachititsa kuti thupi liziyenda bwino
Nthawi zina, kuti lifulumizitse kuchepa kwa thupi, palibe zakudya zokwanira komanso zolimbitsa thupi. Pankhaniyi, onaninso mapiritsi. Zigawo zomveka za mankhwala monga makamaka ziyenera kukhala:
- kafeine;
- zowonjezera chromium;
- L - thyroxine.
Mankhwala awa amapangidwa. Pofuna kufulumizitsa metabolism ntchito ndi zakudya zowonjezera mavitamini. Mapiritsi omwe amachititsa kuti thupi liziyenda bwino - "Turboslim Alfa-lipoic acid ndi L-carnitine." Zimathandizira ntchito yabwino kwambiri ya mapuloteni omwe amaphatikizapo kuwonongeka kwa mapuloteni, mafuta ndi chakudya, normalization ya shuga m'magazi ndipo zimathandizira kuti kuchepetsa kagayidwe kamene kamayambitsa.
Mavitamini omwe amachititsa kuti thupi lisamafe
Yankho lina la funso loti lifulumizitse kuchepa kwa thupi m'thupi lidzakhala zakudya zoyenera, zomwe ziri ndi zinthu zonse zofunikira pa thanzi. Imodzi mwa mavitamini a B kwambiri:
- Vitamini B1 - kuchepa kwake kumakhudzanso thanzi labwino ndipo kungayambitse kusintha koipa m'matumbo ndi m'mimba.
- Vitamini B2 - kusowa kwake kungayambitse kuchepa kwa magazi komanso kuchepetsa kupangika kwa maselo m'thupi.
- Vitamini B9 - mothandizidwa, njira zamagetsi zimathamanga, chitetezo cha mthupi chimatuluka ndipo thupi limayeretsedwa.
- Vitamini B12 - imathandizira kuchepetsa mphamvu ya metabolism ndikuthandizira kupeŵa magazi m'thupi.
Zimakhudzidwa ndi kuthamanga kwa njira zamagetsi m'thupi ndi zinthu zina zofunika:
- vitamini A;
- vitamini C;
- vitamini E;
- vitamini D;
- chrome;
- mapuloteni;
- ululu;
- omega-3.
Zakudya zomwe timakonda kwambiri: mazira, buckwheat, oatmeal, mkate, malalanje, kaloti, mkaka, tchizi ndi mafuta. Chakudya choyenera, kuchita masewera olimbitsa thupi ndikuyenda panja pa nyengo ya nyengo ndi njira yathanzi komanso yankho la funso la momwe mungathandizire kuchepetsa thupi.
Zitsamba zomwe zimathandizira kuchepetsa thupi
Onse omwe sakufuna kugwiritsa ntchito mankhwala akudalira kwambiri momwe angayambitsire kuwonjezereka kwa mankhwala ochizira. Zina mwa zitsamba zothandiza kwambiri za kagayidwe kake:
- mandimu;
- chomera;
- alfalfa;
- zofiirira zamchere.
Zitsamba zonsezi sizowonjezereka kokha zokhudzana ndi kagayidwe ka thupi m'mthupi la munthu. Chifukwa cha iwo, ntchito yamagetsi ndi yamanjenje imakula. Nkhumba ndi mitsempha pamodzi nazo zidzakuthandizani kukhala wathanzi komanso woperewera. Komabe, musawachitire nkhanza, chifukwa ngakhale mphatso zofunikira zowonongeka zingathe kuvulaza thupi. Musanayambe kudya zitsamba, ndibwino kuti mufunsane ndi dokotala.
Zakudya zomwe zimachepetsa mphamvu ya metabolism
Kuti muthamangitse kuchepa kwa thupi ndi kuchepa thupi, mukhoza kudya zakudya kuchokera ku zakudya zodyera zakudya za Haley Pomeroy. Zina mwa mfundo zazikulu za njira yochepetsera thupi - chakudya chambiri, magawo ang'onoang'ono, kupezeka kwa mapuloteni ndi zakudya zamagulu masiku a sabata. M'masiku oyambirira dokotala amalimbikitsa kudya chakudya chokhala ndi makhabohydrates, ndi potsatira - mapuloteni. Kwa masiku onse, muyenera kudya mapuloteni ndi zakudya zamagazi ndi mafuta owonjezera. Pa zakudya zoterozo, mowa, khofi, mankhwala a mkaka, shuga ndi chimanga ndiletsedwa.