Kodi mungatani kuti muume bwino?

Kuyanika ndi imodzi mwa njira zomwe zimakulolani kuti thupi likhale lochepa komanso lopangidwa. Ichi ndi ntchito yovuta kwambiri yomwe cholinga chake chikukwaniritsa cholinga. Musanayambe kudziwa momwe mungamire mtsikanayo, muyenera kumvetsa zomwe lingaliroli limaphatikizapo. Anthu ambiri amaganiza kuti njira imeneyi imaphatikizapo kuchotsa madzi kuchokera ku thupi, koma kwenikweni izi ndizolakwika ndipo tidzatha kuchotsa mafuta ochepa. Pa nthawi yomweyi, njira zina zimathandiza kuthetsa vutoli. Kuti tipeze zotsatira komanso kuti tisamawononge thanzi, nkofunika kuti tizisunga malamulo onse.

Momwe mungayire bwino kulemera - zakudya zapadera

Ambiri mwa kuyaka mafuta amayesetsa kuchepetsa zakudya zamtundu wa caloric monga momwe zingathere, komanso amagwiritsa ntchito mafuta osiyana siyana, koma njirayi ingabweretse mavuto aakulu a thanzi, ndipo minofu yotereyi idzavutika kwambiri. Kuyanika kumaphatikizapo kusintha chiŵerengero cha chakudya, mapuloteni ndi mafuta:

1. Mapuloteni ndiwo mapangidwe aakulu a minofu, choncho ayenera kulowa m'thupi nthawi zonse. Mapuloteni a tsiku ndi tsiku kwa mtsikana ayenera kukhala 60 peresenti ya mtengo wa caloric.
2. Zakudya, monga mukudziwa, zimagawanika mosavuta komanso zovuta, choncho zimatha kudyetsedwa panthawi yopuma komanso kuchuluka kwake sikuyenera kukhala 30% patsiku. Kuti muumitse bwino, pewani kuchuluka kwa chakudya cha pang'onopang'ono, chifukwa kusintha kwadzidzidzi kumakhudzanso thanzi lanu. Mwachitsanzo, sabata yoyamba yowuma, kuchepetsa mtengo ku 40%, ndipo patatha masiku asanu ndi awiri kufika 35% ndikufika pa mlingo woyenera wa 30%.
3. Mafuta amaonedwa kuti ndiwo adani ofunika kwambiri a thupi, koma ayenera kulowa m'thupi nthawi yopuma. Mlingo wawo sayenera kupitirira 10%. Kupatsa nsomba zonenepa, mtedza ndi batala.

Kumvetsetsa momwe mungapume bwino kuti muthetse minofu, ndiyenera kunena kuti kuwerengera mlingo wa tsiku ndi tsiku wa zopatsa mphamvu n'kofunika, popeza kuti 1 kg ya kulemera ayenera kulingalira za 35-40 kcal. Palinso lamulo limodzi - chakudya chochepa mwa magawo ang'onoang'ono. Pakati pa zakudya sayenera kukhala nthawi yochuluka komanso maulendo angapo opatsirana pa tsiku - 5-6. Sikoletsedwa kudya ngakhale musanagone, koma panopa ndikuyenera kusankha gawo la tchizi kwa menyu. Ndibwino kuti mugwiritse ntchito multivitamin zovuta.

Ndikoyenera kuumitsa atsikanawo, kusunga madzi okwanira, monga madzi ndiwothandizira pa kuchepa thupi. Kuti muwerenge mulingo woyenera wa tsiku ndi tsiku, ziyenera kunyalidwa m'maganizo kuti pa 1 kg ya kulemera mumasowa 30 ml ya madzi oyera.

Momwe mungayire bwino kwa atsikana kuti awathandize - maphunziro

Chigawo china chofunikira, popanda chomwe sichingatheke kukwaniritsa zolinga zolinga. Akatswiri samalimbikitsa kuphunzitsa kuvala, chifukwa chakudya chidzasintha kwambiri ndipo zidzakhala zovuta kuti thupi likhale lolimba kwambiri.

Malamulo oyambirira a maphunziro pa kuyanika:

1. Ngati makalasiwo akuchitika muholoyi, ndiko kuti, mumakonda katundu wambiri, ndikofunika kuchepetsa kulemera kwa ntchito ndikuchita zozizira mofulumira, ndikubwereza mobwerezabwereza. Ntchito siyomwe imalepheretsa minofu, koma pamaso pa kutentha. Kupuma sikuyenera kupita molakwika.
2. Pofuna kuyanika, ambiri amakonda kuchita masewera olimbitsa thupi. Ndikofunika kuchita nthawi zonse, kuphatikizapo mphamvu ndi maphunziro a aerobic amaloledwa. Ndi bwino kuchita masewera olimbitsa thupi, koma ngati kuli kovuta, ndiye chitani ola limodzi mutatha kudya.
3. Kwa machitidwe apanyumba akulimbikitsidwa kuti asankhe malangizo othandizira, omwe amatanthawuza kuchita masewera olimbitsa thupi mofulumira.

Ngati mutatsatira malamulo onse, mukhoza kuona zotsatira zabwino masabata awiri. Chonde dziwani kuti ndiletsedwa kuti mupitirize kuyanika nthawi zonse.