Pambuyo pa kusamba, amayi ambiri amayamba kusintha chiwerengerocho ndipo amayesa kutenga zovala zomwe zimabisala. Kwa iwo omwe safuna kuvomereza kuti tsopano iwo akukhala bwino osati kokha ku chakudya chovulaza, koma kuchokera ku kusintha kwina kwa mahomoni, pali malingaliro angapo othandiza omwe angakuthandizeni kuti mukhale oyenera pa msinkhu uliwonse ...
Zina zimanena kuti sikutheka kuchotsa mapaundi owonjezera ndi zakudya pambuyo pa zaka 40, koma kutaya thupi ndizochitika payekha ndipo mawu awa sangagwiritsidwe ntchito kwa amayi onse.
Zifukwa za mapaundi owonjezera
- Pa msinkhu uwu, mkaziyo amachepetsa kuchuluka kwa minofu ya minofu, yomwe imachokera m'malo mwa mafuta. Komanso, minofu yochepa, kuchepa kwa zakudya zomwe mumadya.
- Ndili ndi zaka, thupi limachepetsa thupi ndipo chakudya sichimafulumira kwambiri, ndipo izi zimayambitsa mapaundi owonjezera.
- Kwa amayi ena, magalimoto amachepetsa ndi zaka, zomwe zimakhudza kagayidwe kake . Izi zikutanthauza kuti, zakudya zowonongeka zimakhala zochepa, zomwe zikutanthauza kuti ndi zakudya zomwezo, kulemera kungawonjezereke.
Kodi kuchotsa mapaundi owonjezera?
Kuti muchepetse thupi komanso mukondweretsere pagalasi, m'pofunikira kuti muyambe kutsogolera zinthu zofunika pamoyo. Ngati mukufunadi izi ndi kukhazikitsa cholinga, ndiye kuti njira yochepetsera imayamba.
- Khalani ndi cholinga kuti musadwale, ndikusintha njira ya moyo, chifukwa amayi ena amayesa kuchepetsa thupi, pogwiritsa ntchito zakudya zosiyanasiyana, zomwe, ngati apatsidwa zotsatira, nthawi zambiri zimakhala zochepa.
- Pezani zakudya zamtundu wa caloriki ndi 10%. Komanso, zakudya zopatsa thanzi zimalimbikitsa kuyamba kudya zakudya zingapo, osachepera 4 pa tsiku. Choncho, mukhoza kuonjezera mlingo wamagetsi ndikuchotsa njala.
- Njira yochepetsera thupi iyenera kubweretsa chisangalalo. Khalani ndi thanzi labwino, pitani ku masewera, zomwe sizidzakuthandizani kuti muchepetse thupi, komanso kuti muzitha kuwoneka bwino. Musaiwale za njira zosiyanasiyana zodzikongoletsera ndi kupaka minofu, zomwe zimapangitsa chisangalalo chodabwitsa komanso chisangalalo.
5 zinthu zomwe zimalimbikitsidwa pambuyo pa zaka 40:
- chitumbuwa chiri ndi mapangidwe ake a lycopene, omwe amateteza thupi ku zowononga;
- mafuta othetsera omega-3-fatty acids, ndi ofunikira kubwezeretsedwa kwa thupi;
- Msuzi wa kiranberi uli ndi mavitamini C komanso amino acid ofunika, kubwezeretsanso thupi;
- yogurt, yopangidwa ndi mkaka wa nkhosa, imapangitsa minofu ya minofu kukhala yabwino, komanso imalepheretsa ukalamba wa thupi;
- Walnuts ali ndi michere yomwe imalepheretsa maonekedwe a maselo a khansa.
Kuletsa kwa akazi kwa amayi oposa 40:
- mafuta;
- maswiti;
- yokazinga;
- khofi;
- zotetezera, ndi zina zotero "mankhwala".
Thupi lofunikira
Mutha kuchita nawo maseĊµera ovomerezeka kwambiri kwa inu.
- Zochita zolimbitsa thupi (monga kuthamanga, kusambira, kuvina, njinga). Mitundu yamtundu uwu imagwira bwino thupi ndipo imathandizira kuchotsa kulemera kwambiri.
Kuonjezerapo, kuchita masewera olimbitsa thupi kumachepetsa chiopsezo cha kunenepa kwambiri, kuphatikizapo mavuto a mtima ndi mitsempha. - Limbikitsani katundu (makamaka kuchita masewera olimbitsa thupi kapena ndi dumbbells, barbells). Maphunziro oterewa amabwezeretsa minofu yomwe imatayika ndipo imapangitsa kuti khungu limve.
Kwa amayi omwe ali ndi zaka 40 amayenera kwambiri yoga, pilates, aqua aerobics kapena bodyflex.
Ngati mutatsatira malangizidwewa, ndiye kuti muzaka 40 simuyenera kudandaula za mapaundi owonjezera.