Tsiku latsopano layamba, ndipo inu mukadali yemweyo. Usiku womwewo, mimba yako yozungulira siinalowe m'gulu la zoopsa, koma anakhalabe chovuta kumva. Mafuta pamimba ndi m'chiuno ndi vuto kwa amayi ambiri ndipo nthawi zambiri - vuto silinathetse. Ngati simukudziwana nokha ndi iwo omwe amadzikweza ndi "fupa lakuda", "majini", "zaka", ndi zina zotero, ndiye tidzasangalala kukuuzani momwe mungatenthe mafuta m'mimba mwanu.
Bwanji kuzungulira?
Mwina mukudabwa chifukwa chake zimakhala zovuta kuti muthe mwamsanga kutentha mafuta m'mimba mwanu, chifukwa chake zikuwonekera pamenepo. Chifukwa cha masautso awa ndi abambo athu. Chiwalo chachikazi chimakonzedwa kuti chiteteze ziwalo zoberekera, ndipo kuyambira pachinyamata omwe tili ndi chiberekero chazimayi, chomwe chikuimira gawo lathu pa dziko lino lapansi.
Mankhwala a metabolism amakonzedwa mwanjira yoti kaya mufuna kutentha mafuta m'mimba pamunsi, zidzathera ndi vuto lalikulu. Mudzawauza kuti pali atsikana okhala ndi chifuwa, ndipo tidzakuuzani kuti zosiyana zimatsimikizira malamulo. Mwina mumakhala ndi vuto la mimba, kapena ndi nthawi yoti muwonongeke.
Chakudya
Timakula tikamadya mphamvu zambiri kuposa chakudya. Mphamvu zimayikidwa monga glycogen (mawonekedwe a mphamvu yosungirako mphamvu), unencumbered glycogen amasandulika mafuta. Choyamba, chinsaluchi chikuwoneka pamimba, ndipo mafuta amatentha pamalo omwewo. Choncho, ngati mukufuna kutaya thupi, musadye zakudya zanu:
- ufa;
- mafuta;
- chokoma;
- yokazinga;
- kusuta;
- katundu wamzitini.
Zonsezi zimagwirizana ndi chakudya chokhazikika, zimayambitsa shuga, komanso insulini, yomwe imaperekedwa kuti mugwiritsire ntchito shuga, ikhale mafuta kumbali yanu.
Ngati mndandanda wa zakudya zomwe mumazikonda simunasiya kuti muzitha kutentha mofulumira, timalimbikitsa zinthu zotsatirazi kuti zifulumizitse kuchepetsa thupi:
- omega-3 ndi 6 fatty acids mu nsomba zonenepa;
- amondi;
- mankhwala ochepa kwambiri a lactic acid;
- nyama yowonda, osasamala nkhumba;
- Zipatso ndi ndiwo zamasamba (sankhani kusintha kokoma ndi kowawa kuchokera ku chipatso);
- ufa wochuluka ndi mankhwala kuchokera pamenepo.
Chifukwa cha kuthamanga kwa kagayidwe kamene kamayambitsa thupi, mudzayamba kuyambitsana mafuta mu thupi lonse, ndipo pamapeto pake mpikisano udzafika m'mimba. Kuphika chakudya kwa anthu awiri, kuphika, kuimirira, osathamanga mafuta, ndibwino kuphika. Musamwe khofi ndi tiyi ndi shuga, imwani tiyi wobiriwira ndi mandimu.
Zochita
Ngati mukufuna kudziwa momwe mungathere kutentha mafuta, yankho lidzakhala lokhumudwitsa. Mu nkhondoyi, kokha changu ndi chipiriro zimapambana. Kusindikiza makina 100 patsiku sikungakuthandizeni. Mukufuna katundu pa thupi lonse, lomwe silikugwirizana ndi gulu la minofu, koma limagwiritsa ntchito makilogalamu. Mu liwu - cardio . Pitirizani kuthamanga, kusambira, kudumpha chingwe, kuvina ndi aerobics.
Muyenera kuchita 6 kasanu pa sabata, koma ayambe osachepera masiku atatu. Kuthamanga m'mawa pa chopanda kanthu. Pamene mukugona, mwathyola glycogen yonse, ndipo tsopano thupi lanu lingayambe kutentha mafuta mwachindunji.
Kumbukirani, musanayese zofunikira zomwe mukufunikira kuti muzizizira, ndiko kutentha thupi. Pamaso pa kuphunzitsidwa mphamvu, mumatenthedwa kuthamanga, pambuyo pa makina osindikizira, muyenera kuchita zolimbitsa thupi. Pambuyo pa kuphunzitsa, mukhoza kutenga chotsitsa chosiyana, amachimwira kwambiri poyambitsa njira zamagetsi.
Zomwe zimagwiritsidwa ntchito palimodzi ndi zakudya zabwino ndizofunika kuti mupambane.