Kodi mungatani kuti muziwotcha mafuta ochepa kwambiri?

Kuti muchepetse kulemera kwenikweni powotcha mafuta , ndipo osataya madzi kudzera mu zakudya za mono, mudzafunikira kuleza mtima pang'ono ndi nthawi yochita masewera olimbitsa thupi komanso zakudya zoyenera.

Choyamba, onetsetsani malamulo ena ovomerezeka:

• Musati muwerengetse zopatsa mphamvu ndipo musadye njala;
• Dulani kapena, ngati n'kotheka, musadye zakudya zanu zokoma, mafuta ndi zakudya zokoma;
• kusiya makhalidwe oipa;
• Kudya nthawi zisanu ndi zisanu ndi zisanu ndikugogoda;
• kumwa madzi okwana 2 maliseche;
• gwiritsani ntchito zakudya zovuta komanso zakudya zomwe zili ndi fiber kwa kadzutsa ndi masana;
• musadutse chakudya cham'mawa;
• yang'anani kuchuluka kwa shuga yowonongeka;
• Musaiwale za kutenga mavitamini ambiri ndi mavitamini owonjezera;
• onjezerani mapuloteni ambiri mu zakudya zanu za tsiku ndi tsiku;
• gonani maola 8 pa tsiku.

Komanso kuti muwotche mofulumira mafuta, muzidziwikiranso ndi zinthu zina zomwe mukulimbikitsidwa kuchita katatu pa sabata. M'kupita kwa nthaŵi sayenera kupitirira ola limodzi. Ndipo muiwale za kupuma malo pakati pa njira!

Ntchito zabwino:

• Mphindi 25 - cardio (njinga, kuthamanga, kusambira, masewera akunja, etc.);
• Mphindi 35 - katundu wambiri pamisendo ya miyendo, kumbuyo ndi makina;
• ola limodzi - zojambula za cardio;
• Mphindi 25 - katundu wa cardio;
• Mphindi 35 - Kugwiritsa ntchito mphamvu kwa minofu ya kumbuyo, chifuwa ndi manja.

Mitengo ya mafuta oyaka

Tiyenera kuzindikiranso kuti kuwonjezera pa kuchita masewera olimbitsa thupi komanso kudya zakudya zolimbitsa thupi kukuthandizani kuti mukhale okonzeka kudyetsa mankhwala omwe amawotcha mafuta ochepa.

Madzi amathandizira kuchulukitsa kuchuluka kwake kwa thupi ndikuthandizira kulemera. Komanso madzi amachititsa kuti anthu azivutika ndi njala.

Mtedza wa pine . Zili ndi nthenda yochuluka ya mafuta, komanso imakhala ndi mahomoni otchedwa satiety hormones.

Zakudya za mkaka . Ndigwiritsa ntchito nthawi zonse Zakudya za mkaka m'thupi zimachulukitsa ma calcitriol, omwe amachititsa kuti mafuta aziwotcha.

Lalanje . Chipatso ichi chiri ndi mavitamini ambiri. Komanso, ili ndi mitsempha yachibadwa, yomwe imalimbana ndi mafuta.

Chinanazi . Nanainayi yopanda malire kwenikweni imachotsa chilakolako chofuna kudya ndikuthandiza kudya chakudya.

Mazira . Zili ndi mapuloteni omwe amadzaza thupi nthawi yaitali. Adzakhala chakudya cham'mawa komanso chabwino.

Mbatata . Kwadziwika kale kuti mbatata imakhala ndi zakudya zambiri. Icho chimadzaza mmimba. Komanso, wowuma womwe uli mu mbatata umakhudza kwambiri mafuta oyaka.