Kodi mungadye chiyani musanaphunzitse kutentha mafuta?

Pamene mutaya thupi, ndikofunikira kuti mugwirizane ndi zifukwa zikuluzikulu ziwiri - zakudya zoyenera komanso zolimbitsa thupi. Chakudya choyenera sikuti chimangokhala chakudya cha tsiku ndi tsiku, koma komanso kusunga ulamuliro woyenera. Kuti muwotchedwe mafuta, muyenera kudziwa nthawi ndi nthawi yambiri musanaphunzire.

Chakudya musanaphunzire kulemera

Ndizovuta kwambiri kuchita masewera pamimba yopanda kanthu, chifukwa thupi limasowa mphamvu, minofu imafunikira amino acid kuti igwire ntchito, popanda zakudya zambirimbiri shuga ya magazi imasintha, kuyambitsa zofooka ndi zopanda mphamvu. Akatswiri ochita masewera olimbitsa thupi amanena kuti pali zofunikira asanaphunzitse kuchepetsa thupi, komanso pofuna kulimbitsa minofu.

Kuti muchepetse thupi ndikupanga mpumulo wabwino wa thupi, m'pofunika kukumbukira zoterezi za akatswiri:

1. Ndikofunika kuphatikiza chakudya choyenera musanayambe komanso mutatha kudya. Izi ndizofunika kuti mudye musanamaphunzitse kulemera komanso nthawi yoti muzidya bwino.
2. Musanaphunzire, chakudya chomaliza chiyenera kukhala maola awiri musanayambe. Kunyalanyaza kudya kwabwino sikuthandizanso, komanso kudya kwambiri kapena kudya mwamsanga masewera asanakwane.
3. Katemera wa mphamvu kuti achite ntchito yogwira ntchito amapereka chakudya choyenera cha mapuloteni. Ngati kulimbikitsidwa kwa mphamvu, ndi bwino kupatsa mapuloteni, pochita masewera olimbitsa thupi, aerobics, pilates kapena yoga, zakudya zimayenera kukhala ndi makhabodidideti. Zakudya zopatsa thanzi ziyenera kulamulidwa asanayambe kuchita masewero olimbitsa thupi, monga mafuta amafukula kwa nthawi yaitali ndipo amatha kuyambitsa kusokonezeka kwa zakudya m'thupi.
4. Mukamaphunzira komanso mukamaphunzira kwa kanthawi muyenera kusiya chakudya, koma palibe chomwe mungachite kuti musataye madzi.

Mukafunsidwa ngati mukufunikira kudya musanayambe kuchita masewero olimbitsa thupi kuti muchepetse kulemera, asayansi amakuuzani kuti mudye mbewu zonse za buckwheat, mpunga, tirigu kapena oats, mkate ndi chimanga ndi zonse, zakudya za mkaka, tchizi tchizi, tchizi, masamba ndi zipatso, mbale za mazira kapena Nyama ya mafuta onenepa ndi zokongoletsa masamba.

Kodi mungadye chiyani musanamalize kulemera?

Kuti mukhale ndi mphamvu zamphamvu, mapuloteni amafunikira, popeza minofu yogwira ntchito imakhala ndi amino acid ndi mapuloteni. Musanayambe kuchita masewera olimbitsa thupi, idyani zakudya zosiyanasiyana kuchokera mazira, omelets ndi ndiwo zamasamba, zakudya za nyama zonenepa kuchokera ku nkhuku kapena ng'ombe, tchizi cholimba komanso zowonongeka. Theka la ola musanayambe kuchita masewera olimbitsa thupi, mukhoza kumwa kapu ya mafuta yogula mafuta kapena kumwa yogurt. Ndithudi pansi pa chiletsocho musanaphunzire maphunzilo ndi mitundu yambiri ya maswiti, mafuta kwambiri, mbale zotsuka ndi zokometsera. Kuti muphunzire bwino, mukufunikira mphamvu yowonjezera, osati belch ndi vuto la chimbudzi.