Imodzi mwa mavuto akuluakulu m'moyo wa munthu aliyense ndi kutaya thupi. Ndipo zomwe anthu samapitako, pofuna kutaya makilogalamu angapo olemera, zomwe zimalepheretsa moyo.
Pano, ndi zakudya zopanda malire, kupha njala, kuchitapo kanthu kotopetsa pa masewera olimbitsa thupi masiku 7 pa sabata - ndalama iliyonse imamenyana ndi majekiti odana. Koma patapita nthawi pakudziwa kuti kuyesa konse kuli chabe. Tiyenera kukumbukira nthawi zonse kuti munthu aliyense ali payekha ndipo amafuna zofunikira zowononga. Choncho, tinaphunzira pang'ono ndikuwona kuti kuchita masewera olimbitsa thupi komanso zakudya zoyenera sizingakhale zochepa kuti muchepetse thupi. Ndipo ndi chifukwa chake:
Zakudya zabwino sizikusala kudya ndi zakudya zoperewera zamakono.
Lamulo loyambirira la kulemera kulikonse ndilo kusankha chakudya, kutanthauza kuti chakudya chimakhala chochepa. Izi sizikutanthauza kuti muyenera kudumpha zakudya kapena kudziletsa. Njira iyi idzawatsogolera ku mfundo yakuti nthawi zina idzatha. Kuwonjezera apo, kuchepa kwakukulu mu zopatsa mphamvu kumapangitsa kuti thupi lanu lichitepo "izi mwaukali", kutseka kutayika kwa kulemera. Zimaphatikizapo mtundu wotetezera.
Kodi muyenera kuchita chiyani? Yesetsani kupeza zomwe mukufunikira tsiku ndi tsiku kuti mukhale ndi ma calories ndikupindulitsa phindu pogwiritsira ntchito makompyuta. Poyamba, simudzazindikira zotsatira zake, koma m'kupita kwanthawi mudzatha kumvetsa kuchuluka kwake kolemera kwanu kumachepetsa kuchepa, popanda kumva njala panthawi yomweyo. Ngati ndizovuta kwa inu, funsani thandizo kwa katswiri wamasitolo yemwe angakuthandizeni kuyamba kumenyana ndi mapaundi owonjezera.
2. Mumadya chakudya "cholakwika".
Pali lingaliro lakuti imodzi mwabwino kwambiri "zakudya" ndiyo kudya kwapakati pa 40% ya mapulotini, 30% ya chakudya ndi 30% mafuta. Chiŵerengero ichi ndi chachikulu kwambiri chifukwa cha kuchepa kwa thupi. Pogwiritsa ntchito njirayi, mungagwiritse ntchito calculator yaikulu kuti muwerenge kufunika kwa zakudya.
3. Mapeto a sabata - mdani wa kulemera kwanu.
Chowonadi ndi chakuti "kuchepa" pa masiku ogwira ntchito kumamatira ku dongosolo lomwe adakonzekera zakudya. Koma pamapeto a sabata amadzipumula kuti asangalale, pogwiritsa ntchito zinthu zambiri "zoipa". Kuwonongeka kulikonse kuyenera kuchitika mu dongosolo, popanda kuwonongeka ndi kudya kwambiri. Yesetsani kumamatira ku dongosolo lanu la chakudya mu sabata. Koma ngati zikuwoneka kuti mungathe kumaliza sabata, yesetsani kudzipatsanso ufulu wanu posankha chakudya mkati mwa sabata.
4. Simukuphunzitsa mokwanira.
Si chinsinsi chakuti kulemera kwake ndi njira yambiri yomwe imafuna kuchepetsa kuchepetsa zakudya, komanso kuwonjezeka mwakhama. Nthawi zambiri zimachitika, zakudya zabwino zimalimbikitsa kulemera, nthawi zina ngakhale zambiri. Koma popanda masewera, simungathe kukwaniritsa zoperewera za caloric m'thupi lanu. Kuwonjezera apo, zochitika zathupi zimakulolani kukumbukira zakumva njala.
Ndibwino kuti mupereke mphindi 150 ku chikhalidwe chamtundu umodzi, ngakhale kuti ndibwino - 240. Komanso musaiwale za kukula kwa maphunziro. Kuti muzimva zotsatira za maphunziro, muyenera kuonjezera nthawi zonse ntchito yanu ndikuchita zonse.
5. Mumaphunzitsa nthawi yomweyo.
Thupi laumunthu limakonzedweratu motero kuti patapita nthawi limasintha pazomwe zimayandikana ndikumasintha kuti liphunzitsidwe. Choncho, mukuchita zofanana, mumasiya kutaya zakudya. Monga tafotokozera pamwambapa, mukufunika kuwonjezera nthawi zonse mphamvu kapena katundu kuti muwone zotsatira.
Yesani kuphatikiza katundu wosiyana. Mwachitsanzo, phatikizani zojambula za cardio ndi zochita zamphamvu - zotsatira zomwe mudzaziwona mwamsanga.
6. Mumaganizira mozama chiwerengero cha zopsereza zotentha mu maphunziro.
Zoonadi, maphunziro amathandiza kuwotcha zowonjezera, koma musaganize kuti mumatentha kilogalamu imodzi ya kilogalamu imodzi yokha yochita masewera olimbitsa thupi chifukwa chakuti mukutopa ndipo mukuwopsya kwambiri. Kumbukirani kuti ngakhale pa nthawi yochepa ya mphindi 30 simukuwotcha makilogalamu oposa 200. Komanso, musamadalire chakudya musanamalize maphunziro, mukukhulupirira kuti pa maphunziro otsatirawa mudzatentha zonse. Zochitika zilizonse zimathandiza kuti pakhale zakudya zabwino zomwe zimapangitsa kuti thupi likhale lolemera, koma sizinapangidwe kuti zipangitse mliri wambiri padziko lonse.
7. Mukudya zambiri zamadzulo usiku kapena usiku.
Mwinamwake, lero aliyense akudziwa kuti chakudya cholemetsa madzulo chimasungidwa m'masitolo olemera a thupi lathu. Choncho, musadye usiku, popeza kusowa kwa mphamvu kumadzulo usiku kumathandiza kuti pakhale mafuta abwino. Ndibwino kuti mutenge malo anu odyera ndi saladi yapamwamba kapena kapu ya yogurt.
8. Nthawi zambiri mumapanga ma chetmiles (masiku odyera chakudya).
Tsiku la Chitmyl ndi kuphwanya mwadala zakudya zanu kuti likhale ndi thupi. M'mawu ena, kamodzi pa sabata mumalola kuti mukhale ndi phwando popanda kudziletsa nokha. Zimatsimikiziridwa kuti chetdei ikhoza kubwezeretsa thupi lanu, makamaka ngati nthawi yayitali zakudya ndi masewera olimbitsa thupi sizipereka zotsatira. Koma pano muyenera kukhala osamala kuti musaiwale kuti phwando ndi kudya ndi mabwenzi angapo omwe amayendayenda nthawi zonse. Choncho gwiritsani ntchito chinyengo chimenechi ngati muli ndi luso lanu.
9. Tsiku limodzi mumagona maola osachepera asanu ndi awiri.
Zakhala zikutsimikiziridwa kuti kugona kwathunthu kumapindulitsa pa mbali zonse za moyo waumunthu. Nedosyp, makamaka yachilendo, imachititsa thupi kukhala ndi nkhawa komanso kulimbikitsa njala. Ndipo mukufuna kudya zakudya zamakono. Yesani kupeza kugona mokwanira ndikupumitsa thupi lanu. Nthawi yokwanira yogona mokwanira imachokera maola 7 mpaka 9 m'chipinda chozizira.
10. Mukulamula kuti "mutenge chakudya" nthawi zambiri komanso nthawi zambiri.
Ngakhale mutapatsa chakudya chamtundu wathanzi, mumapeza zakudya zochuluka, nitori ndi mafuta kusiyana ndi momwe mumapangira chakudya chomwecho kunyumba. Kuwonjezera apo, mumabweretsa chakudya kunyumba, kutanthauza kuti mumakhala pafupifupi ma calories 0. Osakhala waulesi kupita ku sitolo, kugula chakudya ndikuphika chirichonse pakhomo. Ndipo mumagwiritsira ntchito mphamvu, ndipo mumadzipulumutsa ku zosafuna zosafunikira.
11. Mumadya pamene mukuimbira foni kapena mukuwonera TV.
Kumbukirani, mukamadya pansi pa TV kapena kuyankhula pa foni, ubongo wanu umasinthasintha. Izi zikutanthauza kuti mumayamba kudya zakudya zokha, choncho musalephere kufufuza nthawi ndi nthawi zomwe mumadya. Kafukufuku wasonyeza kuti anthu amatha kudya makilogalamu mazana angapo pokhapokha atasokonezedwa ndi zinthu zina. Dziphunzitseni nokha kuchita chinthu chimodzi kuti muwone zotsatira za kuwonongeka kwanu mwamphamvu.
12. Mumadya mofulumira kwambiri.
Vuto lofala kwa anthu ambiri mofulumira kuti ayese chakudya. Asayansi atsimikizira kuti ubongo wathu umafuna mphindi 20 zokha kuti tizimva satiation. Choncho, ngati mumadya chakudya mofulumira popanda kuyisaka bwino, ndiye kuti mumadya kwambiri.
Kodi mungaphunzire bwanji kudyetsa pang'onopang'ono ndikuyang'ana bwino? Ndi chakudya chilichonse, yesetsani kutambasula chakudya choyamba kwa mphindi 10, ndiyeno 20. Kuti muchite izi, mukhoza kutsuka chakudya ndi madzi pakati pa kulira, kapena kulankhula ndi anzanu (ngati chakudya chamasana pamodzi).
13. Mumadya zakudya zambiri zochepa.
Ambiri mwa mankhwala opanda mafuta omwe ali nawo amakhala ndi shuga wambiri. Monga tanena kale, shuga ndi mafuta osakwanira, omwe amasungidwa m'mafuta. Choncho, nthawi zonse werengani zomwe zikugulitsidwa ndipo muzimvetsera kuchuluka kwa shuga mmenemo.
Nthawi zambiri mumakhala pa zakudya zosiyanasiyana.
Zakudya - chinthu chomwe chimatha, momwe mungakhudzire thupi lanu, ndi kuvulaza. Musayese kutsatira mitundu yonse yolemetsa yolemera. Ndi bwino kupeza ndondomeko yoyenera ya chakudya kwa inu ndikuyesera kutsatira. Kusintha mobwerezabwereza m'zozoloŵera zakudya kumakhudza thupi lanu ndi njira yochepera.
15. Mumamwa kwambiri mowa.
Mowa sunamuthandize aliyense kulemera kwake. Komanso, kumwa mowa kumachepetsa kuchepetsa thupi ndipo nthawi zambiri kumakhala ndi zopatsa zambiri. Izi sizikutanthauza kuti muyenera kuchotsa mowa mwauchidakwa, koma yesetsani kuchepetsa kumwa kapena kumwapo vinyo wouma. Ndipo nthawi zonse ganizirani pasadakhale zakudya zopanda chakudya, monga chips, zopsereza ndi pizza ndi kupasuka kwa caloric kwa thupi lanu.
Zambiri mwa zakudya zanu ndi zakudya zokonzedwa.
Zogwiritsidwa ntchito zogwiritsidwa ntchito ndizopezedwa posachedwapa mu mafakitale a zakudya. Chifukwa cha iwo, hypothalamus yanu - dera la ubongo lomwe limayambitsa chilakolako - mofulumira limagwira ntchito yodzaza thupi. Zogulitsa zoterezi ziyenera kukhala zofanana kwambiri ndi zolemba, kusagwirizana ndi kukoma kwa chakudya chodziwika, kuti thupi lanu lizitengere "chakudya" ngati chakudya chodziwika bwino.
Yesetsani kuphatikiza zakudya zathanzi ndi zakudya zowonongeka popanda kuchita mopitirira malire. Zonse ndi zabwino mopambanitsa.
17. Makhalidwe anu amakupangitsani kukhala osakanizika nthawi zonse kapena kudya chakudya.
Mukakhala mofulumira, nthawi zambiri simungaganize zomwe mumadya - mumasankha zomwe zikugwirizana ndi zochitika zanu. Ndichifukwa chake mumakonda kudya kwambiri. Ndibwino kuti mukonzekere chakudya chanu pasanapite nthawi, konzekerani zakudya zopatsa thanzi la tsiku ndi tsiku kapena mudziwe kumene malo ogulitsira oyandikana nawo ali ndi chakudya chabwino.
18. Mukutsatira cholinga chanu mwakhama.
Anthu ambiri kumayambiriro kwa kulemera kwake amapanga kulakwitsa kwakukulu - amadzipangira okha kulemera kwake, zomwe zimakhala zokondweretsa. Maganizo, munthu amakonzedwa m'njira yoti ayese kuyandikira nambala yongopeka, amakana maswiti, zakudya zomwe amakonda, chakudya chamadzulo. Ndipo izi zimakhala zokhumudwitsa kwambiri komanso zowopsya.
Kutaya kulikonse kumayamba ndi mawu abwino ndipo ayenera kupitiliza mu njira imodzi. Choyamba, maganizo opsinjika maganizo samathandiza kuchepetsa kulemera konse. Ndipo kachiwiri, dzifunseni nokha chilembo chomwe mungathe kukhala nacho bwino, malingana ndi moyo wanu komanso thupi lanu.
19. Nthawi zambiri mumaiwala kuti mukhale ndi thanzi labwino.
Chidziwitso chaumunthu chimakonzedwera mwanjira yakuti patapita nthawi, ndondomeko ya chakudya chokhalitsa ndi kuphunzitsidwa nthawi zonse kumakhala chizolowezi. Ndi mbali imodzi, ndi zabwino kwambiri. Koma, muyenera kukumbukira kuti nthawi zonse muyenera kuyang'anira thupi lanu ndi ubwino wanu. Monga akunena, mvetserani nokha. Ndipo nthawi zonse yang'anani thanzi lanu, kuchuluka kwa ndalama, kukula kwa katundu.
20. Chotsatira mwamsanga ndi njira yolakwika yochepetsera thupi.
Monga momwe chiwonetsero chimasonyezera, kulemera kwake sikutanthauza bizinesi yofulumira, zomwe zimafuna kuti munthu aziyandikira ndi kuleza mtima. Ngakhale kutaya makilogalamu 2-3 pa sabata - maloto enieni a munthu aliyense. Chinthu chokha chomwe thupi la aliyense wa ife mwa njira zosiyanasiyana limakhudzana ndi kulemera ndi kusintha kwa moyo. Winawake amangidwanso mwamsanga, ndipo wina amafunika nthawi yochulukirapo. Chinthu chachikulu kukumbukira kuti zotsatira zake zidzakhaladi ndipo siziyenera kuleka theka njira!
Kulemera kwa thupi ndi ntchito yomwe mungakwanitse. Ikani zolinga ndikupita ku loto lofunika kwambiri.