Mundikhulupirire ine, muli ndi makina osindikizira, amangozibisa pansi pa mafuta ochepa. Zomalizazo zimadziwonetsera zokha: ngati mukufuna kusangalala ndi kukongola kwa makina anu, muyenera kuyamba kuyaka mafuta osakaniza. Chilichonse chimakhala chosavuta kuposa momwe mukuganizira, makamaka ngati mulibe vuto lopweteka kwambiri.
Mphamvu
Pali mndandanda waukulu wa zinthu zomwe zimathandiza kuchepetsa mafuta ongowa. Kungowatentha, mukuyandikira kale cholinga:
- Mitsinje yamkungudza ili ndi mafuta othandiza kwambiri, komanso imakhutitsa njala;
- Zakudya za mkaka zili ndi calcitriol - hormone, yopanda mafuta yomwe imayambitsa;
- Mananamala - osati a bromelain (popeza kuti amachititsa kuti madzi asamayeseke), koma chifukwa chimapangitsa kuti chimbudzi chikhale bwino komanso chimapweteka njala;
- madzi - ndikofunika kwambiri kumwa madzi ochuluka monga momwe angathere kwa iwo amene akufuna kuchotsa mafuta osokoneza bongo, chifukwa madzi amachepetsa kuchepa kwa thupi ndi 30%;
- mazira - chinthu cholimba ndi chokhutiritsa chomwe sichidzakulolani kuti mukhale ndi njala mokoma ndi kukula.
Ponena za chakudya chowotcha mafuta otsika, chinthu choyamba chimene chimabwera m'maganizo ndi zakudya zowonjezera kwambiri, kuti thupi liwononge mafuta osanjikiza. Koma izi siziri choncho. Asayansi atsimikizira kuti kuchepetsa zakudya zamtundu wa calories zokwana 300 kcal ndizovomerezeka kulemera kwake, mosiyana ndi 500 kcal komanso 1000. Choncho, timasankha zakudya zoyenera ndikudula mafuta pang'ono.
Masewera
Koma iyi si yankho lathunthu ku funso la momwe tingachotsere mafuta otsika pansi . Popanda magalimoto, simungathe kuchita. Muyenera kuchita masewera olimbitsa thupi a mphindi 40 ndi mphindi 20 tsiku lililonse. Ichi ndi chiwerengero chovomerezeka kwambiri, chifukwa ma cardiovasities amayaka kwambiri ma calories kuposa mphamvu (katatu). Mukhoza kusankha zojambula zonse za cardio zomwe mumakonda:
- kuthamanga;
- njinga;
- kuvina;
- chopondera;
- chingwe chodumpha.