Njira yabwino kwambiri yochepetsera thupi kapena kudzipangitsa kuti mukhale wokongola ndi chakudya choyenera . Kuti musadwale thupi, muyenera kuwerengera kalori tsiku lililonse. Munthu aliyense ali ndi kagayidwe kabwino ka thupi. Kodi mwawona kangati atsikana ochepetsetsa omwe amadya kwambiri ndipo samakhala abwino kapena odzaza amayi omwe ayenera kudya macaroni owonjezera - ndipo apindula kale phindu. Imeneyi ndi nkhani ya kagayidwe ka shuga ndi kalori.
Kuchuluka kwa kalori mowa patsiku
Pali zofunika zochepa zomwe zimapangitsa kuti munthu akhalepo. Ngakhale ngati mumanama tsiku lonse, osagwira ntchito, thupi lidzagwiritsa ntchito mphamvu yopuma, kuyendayenda, chimbudzi, ndi zina. Mwachibadwa, ngakhale pakadali pano, kumwa kalori tsiku ndi tsiku kudzakhala palokha, koma kuchokera pa makilomita 1200 mpaka 1600. Choncho, onse amawonetsa zakudya, zomwe mphamvu zawo sizing'ono, zingasokoneze thanzi.
Pali lamulo lovomerezeka kuti anthu azilemera kwambiri komanso kuti asamapanikize thupi. Kutonthoza kumaonedwa kuti ndikutaya kwa 300g kufika 500g pa sabata. Kuti muchite izi, ndikwanira kuchepetsa chakudya cha 400-500 kcal, pamene mphamvu yanu yonse yowonjezera mphamvu iyenera kukhala yoposa 1600 kcal patsiku.
Kugwiritsa ntchito makilogalamu pa tsiku ndi kosiyana kwambiri kwa amuna ndi akazi. Chifukwa chakuti thupi lamwamuna limakhala ndi minofu yambiri, yomwe imangowonjezera amuna kukhala amphamvu, koma amafunanso mphamvu zambiri. Akazi ali ndi mafuta ambiri (poyerekeza ndi amuna, monga peresenti). Izi ndizofunikira kuti ntchito zowonongeka, komanso kubereka ana. Nthano ya mbiri ya mkazi wosunga nyumbayi sikutanthauza kuyendetsa galimoto yayikulu. Mwina ndi chifukwa chake kudya kwa caloric patsiku kwa akazi ndi kochepa kuposa amuna.
Zinthu zomwe zimakhudza kudya kwa kalori
Chizindikiro chofunika chomwe chimakhudza kugwiritsidwa ntchito kwa zopatsa mphamvu ndi zaka. Munthu wamkuluyo, pang'onopang'ono mthupi mwake. Inde, pali zochitika pamene mphamvu yamagetsi yopereka thupi lachinyamata ndi yotsika kusiyana ndi akazi okalamba. Zaka sizinthu zokha zomwe zimakhudza kugwiritsira ntchito tsiku ndi tsiku zamakono.
Kuwonjezera pa msinkhu, m'pofunikira kulingalira kutalika ndi kulemera, komanso kuchuluka kwa minofu ndi mafuta, osachepera pafupifupi. Mwachitsanzo, mukhoza kulingalira atsikana awiri, omwe kutalika kwake ndi kulemera kwake n'chimodzimodzi, koma kuchuluka kwa mafuta m'thupi ndi kosiyana. N'zosavuta kupeza ngakhale maonekedwe. Ndi kukula komanso kulemera kofanana, mtsikana wokhala ndi minofu yaikulu adzawonekeratu. Zakhala zikudziwika kale kuti minofu ili ndi kulemera kokwana 4 pa kilogalamu kuposa mafuta. Mwa kuyankhula kwina, iwo amakhala ndi voli yochepa mu danga. Kuonjezera apo, kupatsa minofu ndi mphamvu zofunikira kuti zigwiritse ntchito bwino ndikugwira bwino ntchito, zimagwiritsidwa ntchito kwambiri kuposa kupatsa ntchito yofunikira ya mafuta omwewo.
Chinthu china chofunikira chodziŵitsa kuchuluka kwa caloric ndalama zonse ndi ntchito. Ndalama zamagetsi za anthu ogwira ntchito muofesi kapena pa ntchito yomanga zidzakhala zosiyana kwambiri. Ngakhale kukula, kulemera ndi msinkhu kumagwirizana. Mlingo wa thupi
Pali njira zazikulu ziwiri zowonjezera zakudya zanu, muyenera kusuntha ndi kudya bwino. Chakudya chochuluka mwa magawo ang'onoang'ono kumapangitsa kuti thupi liziyenda bwino, zomwe zimakhudza ndalama zomwe zimagwiritsidwa ntchito tsiku ndi tsiku. Komanso, kumbukirani kuti pamene mumayenda kwambiri, mumagwiritsa ntchito mphamvu zambiri.