Ngati mwakhala mukutsatira ndondomeko yochepetsera thupi ndipo mukuvutikabe kutaya mafuta ochulukirapo, pangakhale zinthu zina zobisika zomwe simukuzidziwa.
Ngati mukufuna kukwaniritsa zolinga zanu zowonda, muyenera kuyang'ana kupyola zakudya ndikuganiziranso zizolowezi zanu ndi moyo wanu.
Tiyeni tiwone zomwe zingakusokonezeni panjira yanu yofikira kulemera koyenera kwa thupi.
M'ndandanda wazopezekamo
Zifukwa 10 Zapamwamba Zomwe Simukuwonda
# 1. Mukudya zopatsa mphamvu zambiri
Kutengera ndi njira yomwe mukugwiritsa ntchito, mwina simukutsata zopatsa mphamvu zanu mokwanira.
Njira yakale ya "ma calories mu-calories out" pazakudya ndi njira yachikale yowonera kuchepa thupi. Kusunga mosamalitsa chakudya chilichonse chomwe chimadutsa pamilomo yanu sikofunikira, ndi misala.
Komabe, ngati simukudziwa zomwe mukudya, mumadya kwambiri kuposa momwe thupi lanu limafunira. Pamapeto pa tsiku, ma calories amafunikira. Ngati mumadya zopatsa mphamvu zambiri patsiku kuposa momwe mungawotchere mafuta pambuyo pake, palibe kwina komwe amapita kupatula kusungirako mafuta. Ndi zophweka monga izo.
Chifukwa chake, cholinga ndikukwaniritsa bwino komanso kuzindikira zanu makilogalamu popanda kudandaula.
Kuwona kukula kwa magawo, kukonzekera chakudya, ndi kudya mosamala ndi njira zomwe mungasamalire kwambiri ma calories omwe mumadya popanda kutsatira kuluma kulikonse.
Ndikosavuta kutenga "Ndikudya chakudya chopatsa thanzi, kotero kuti zopatsa mphamvu sizimawerengera". Komabe, ngakhale broccoli ingayambitse kulemera ngati idyedwa mopitirira muyeso, ngakhale kuti ikudya kwambiri, broccoli wambiri.
# 2. Mukumwa zopatsa mphamvu zanu
Ngati cholinga chanu ndi kuchepetsa thupi, ndiye kuti kuyang'anitsitsa zopatsa mphamvu zamadzimadzi ndikofunikira. Mutha kukhala pazakudya zabwino, kudya zakudya zonse, ndikusunga zopatsa mphamvu zanu, koma ngati mukumwa zakumwa zopatsa mphamvu kwambiri, mutha kutaya masewerawo.
Zakumwa zodziwikiratu zomwe muyenera kupewa ndi zakumwa za shuga monga ma soda ndi timadziti. Koma pali ena "olakwa" omwe angapeze njira yawo muzakudya zanu, nawonso.
Mwachitsanzo, mumawonjezera zonona kapena leche ku khofi wanu wam'mawa? Ngakhale sizingawoneke ngati vuto lalikulu kuwonjezera zonona zonona, zomwe zitha kukhala kuyika ma calories 100 pomwepo.
Ndipo kapu ya vinyo pa chakudya chamadzulo? Ngakhale mitundu yochepa ya shuga imabwera ndi gawo lawo la ma calories.
Izi sizikutanthauza kuti simungasangalale kutsanulira kirimu mu khofi wanu kapena kumwa vinyo ndi chakudya chamadzulo, ingokumbukirani zopatsa mphamvuzo ndikukumbukira kuti zimathandizira pakukula kwanu kwatsiku ndi tsiku.
Ngati n'kotheka, sankhani kumwa madzi kuposa njira zina. Sikuti izi zimangowonjezera ziro zopatsa mphamvu pazakudya zanu zatsiku ndi tsiku, zimakupatsiraninso madzi, gawo lofunikira pakuchepetsa thupi.
Pomaliza, yang'anirani zakumwa zomwe zimawoneka ngati zathanzi. Nthawi zonse yang'anani chizindikiro cha zakudya kumbuyo kwa mabotolo kuti muwone zomwe zabisika mu zakumwa zanu. Mutha kudabwa kupeza kuti mtundu womwe mumakonda wa tiyi wa iced wadzaza shuga kapena kuti zakumwa monga Vitamin Water zili ndi ma carbohydrates ochuluka ngati koka Kola.
# 3. Simukuyenda mokwanira
Kuchepetsa thupi kuyenera kubwera kuchokera ku njira ziwiri. Kuwona zomwe mumadya ndikofunikira, koma kusuntha thupi lanu ndikofunikira.
Izi sizikutanthauza kuti "ma calories mu-calories kunja". Simufunikanso kuchita mphindi 60 za cardio kuti muwotche zopatsa mphamvu 400 kuti musangalale ndi cookie mukatha kudya. Kusamala kwambiri kotereku kumakupangitsani kusiya, ndipo nthawi zambiri sikuthandiza.
Kuchepetsa thupi kumakhala ndi zambiri zokhudzana ndi kulimbitsa thupi kwathunthu ndikutsata kuwotcha kwa calorie.
Kafukufuku akuwonetsa kuti ngakhale kuyenda kwachangu, kokhazikika kungayambitse kuchepa kwa mafuta a visceral.
Koma ngati mukufunadi kukhala bwino, kukweza zitsulo ndikofunikira kuti thupi lanu likhale lotentha mafuta bwino. Mukamataya mafuta, mwachibadwa mumataya ena minofu pamodzi ndi iye. Popeza kuti minofu m'thupi lanu ndi minofu yomwe imadya ma calories, mukakhala ndi minofu yambiri, mphamvu zambiri zomwe mumawotcha tsiku ndi tsiku.
Pofuna kuthana ndi kutayika kwa minofu yomwe imayambitsa kutayika kwa mafuta, kuphunzitsidwa kukana ndikofunikira kuti musunge minofu. Mwa kusunga minofu yanu pamene mukuwotcha mafuta, ndalama zanu za tsiku ndi tsiku zimasungidwa pamene mukuwotcha mafuta osafunika..
# 4. Mufunika madzi ambiri
Kufunika kwa madzi akumwa ku thanzi lanu lonse sikunganyalanyazidwe. Kusunga ma cell ndi minyewa yanu kukhala ndi madzi okwanira ndikofunikira kuti kagayidwe kachakudya kamene kamapangitsa kuti thupi lanu liziyenda bwino.
Imathandizira metabolism, detoxification, zakudya zama cell anu ndi zina zambiri.
Pazifukwa izi, hydration imagwira ntchito yofunika kwambiri pakuchepetsa thupi.
Kupitilira gawo lake lofunikira m'thupi lanu, madzi amathanso kukuthandizani kuti muchepetse thupi m'njira zina ziwiri:
# 1. Nthawi zambiri anthu amalakwitsa ludzu la njala.
Mu phunziro Izi zinachitidwa, odziperekawo adawona kuwonjezeka kwa 44% pakuwonda pamene amamwa 500 ml ya madzi asanadye. Izi sizikutanthauza kuti muyenera kusintha chakudya ndi madzi, koma zimatsindika mfundo yakuti anthu nthawi zambiri amalowetsa chakudya m'malo mwa madzi.
Nthawi ina mukamva njala, yesani kumwa madzi kaye kuti muwone ngati njala yanu yatha. Ngati ndi choncho, mwina mukumva kuti mulibe madzi m'thupi. Ngati sichoncho, pitirizani kusangalala ndi chakudyacho.
# 2. Kumwa madzi kumatha kukulitsa kagayidwe kanu kagayidwe.
Kafukufuku Akuwonetsa Kumwa Madzi Kutha Kuchulukitsa Metabolism Yanu mpaka 30% kwa mphindi pafupifupi 40 mutamwa. Ngakhale izi sizikuwoneka ngati nthawi yayitali, ma calories owonjezerawa amawonjezera. Amanenanso kuti madzi amathandizira momwe thupi limagwirira ntchito mphamvu, ndi hydration yokwanira kukhala chinsinsi chakugwiritsa ntchito mphamvu moyenera.
# 5. Simugona mokwanira
Monga hydration yokwanira, kugona Zokwanira ndizofunikira kwambiri paumoyo wonse. Pamenepo, kafukufuku amasonyeza kuti kusowa tulo kumagwirizanitsidwa kwambiri ndi chiopsezo cha kunenepa kwambiri kwa ana ndi akuluakulu.
Zasonyezedwa kuti usiku umodzi wokha wa kugona koyipa kumakhudza magwiridwe antchito a kagayidwe, kusuntha nyimbo ya circadian kutali ndi kuyaka kwamafuta abwino.
Kugona n'kofunikanso kuti mukhale ndi thanzi labwino la mahomoni omwe amakupangitsani kumva njala kapena kukhuta (ghrelin ndi leptin). Pamene simugona mokwanira, ma ghrelin anu amawonjezeka, pamene ma leptin anu amachepa. Izi zimakupangitsani kumva njala komanso kusakhutira ndipo nthawi zambiri zimayambitsa chilakolako cha chakudya.
Pamene mukugona, thupi lanu limapuma ndi kukonzanso, kuthandizira thanzi la ubongo wanu, mtima, impso ndi chitetezo chanu cha mthupi.
Kusowa tuloKumbali ina, kungayambitse mavuto amalingaliro, kusokonezeka maganizo, kuthamanga kwa magazi, kuchepa kwa chitetezo cha mthupi, ndi kutopa.
# 6. Mumadya pafupipafupi
Akatswiri ena amalimbikitsa lingaliro lakuti zakudya zazing'ono tsiku lonse ndi njira yochepetsera thupi. Ngakhale kuti izi zingapangitse munthu kukhala ndi vuto la calorie ngati adya zakudya zoyenera, nthawi zambiri, kudya mopitirira muyeso kumabweretsa kudya kwambiri kwa kalori.
M'malo modya zakudya zing'onozing'ono zisanu tsiku lonse (kapena katatu ndi zokhwasula-khwasula ziwiri), mungayesere kuyesa. kusala kudya kwakanthawi (AI).
Kusala kudya kwakanthawi (AI) ikupeza chidwi chochuluka ngati njira yochepetsera zopatsa mphamvu, komanso kukonza thanzi la metabolism.
Pamodzi ndi kuwonda, Kafukufuku amasonyeza kuti kusala kudya kwapakatikati Zitha kukhalanso zopindulitsa paumoyo wamtima komanso kupewa matenda a shuga.
Pali mitundu ingapo ya kusala kudya kwapakatikati, zonse zomwe zimalola kuti pakhale zakudya zinazake. Apa mutha kuwona ma protocol osala kudya pafupipafupi.
# 1. Kusala 16:8
Mwachangu uku, dieter amadya mkati mwa zenera la maola eyiti kapena zenera tsiku lililonse ndikusala kwa maola 16. Chitsanzo chodziwika cha kusala kudya kwa 16: 8 kungakhale kuswa kudya nthawi ya 11am ndikusiya kudya 7pm.
# 2. Maola 24 kusala kudya
Ndondomekoyi nthawi zambiri imakhala ndi tsiku limodzi kapena awiri pa sabata kusala kudya kwathunthu kwa maola 24. Zitha kumveka kwambiri, koma mutha kusankha zenera lanu kapena zenera la maola 24 nthawi iliyonse. Mwachitsanzo, mutha kudya chakudya chamadzulo nthawi ya 5pm Lolemba ndikusiya kudya Lachiwiri nthawi ya 5pm, kuti musaphonye tsiku lathunthu popanda chakudya.
# 3. The 5: 2 zakudya
Mu protocol iyi, nthawi zambiri mumadya masiku asanu pa sabata ndikusala awiri. Pamasiku anu osala kudya, mutha kudumpha chakudya kapena mutha kungochepetsa zopatsa mphamvu zanu mpaka 500-600 patsiku. Mutha kusankhanso masiku omwe mumasala kudya ndikusankha kusala kudya kwa maola 48 ngati mukufuna.
Kusala kudya kungakhale njira yabwino yochepetsera mapiri ndipo nthawi zambiri kumakhala moyo wochuluka kuposa chida chochepetsera thupi.
# 7. Simudya zomanga thupi zokwanira
Pankhani ya zakudya ndi kuchepa thupi, mapuloteni angakhale ofunikira kwambiri kuti muganizirepo.
Kafukufuku wina anapeza kuti pamene anthu amatsatira zakudya zamapuloteni, adawona kuwonjezeka kwa maola 24, kuwonjezeka kwa calorie yoyaka, kuwonjezeka kwa mitsempha yamatenda pa kugona ndi kuwonjezeka mafuta makutidwe ndi okosijeni.
Izi ndi chifukwa china zotsatira za mapuloteni pa satiety hormone, gwila. Kudya mapuloteni kumatha kusintha milingo ya ghrelin, kukuthandizani kuti mukhale odzaza nthawi yayitali. Zingathandizenso kuchepetsa kutuluka kwa m'mimba, kuchepetsa kuyamwa kwa zakudya m'zakudya zanu.
Kuphatikiza pa kukhutitsidwa kwake, mapuloteni amathanso kukulitsa kuchuluka kwa metabolic. M'malo mwake, zakudya zokhala ndi mapuloteni ambiri zimatha kuwonjezera kuchuluka kwa kalori kuwirikiza kawiri kuposa chakudya chamafuta ambiri.
Ndipo potsiriza, mapuloteni ndi chinthu chofunika kwambiri posunga minofu. Monga tafotokozera pamwambapa, kusunga minofu ndikofunika kwambiri ngati mukufuna kukhalabe ndi ndalama zambiri zogwiritsira ntchito mphamvu pamene mukuwotcha mafuta.
Kafukufuku akuwonetsa kuti, pamodzi ndi maphunziro otsutsa, kupeza mapuloteni okwanira muzakudya zanu ndikofunikira ngati mukufuna kusunga minofu yanu pamene mukutaya mafuta.
# 8. Mukupanikizika
Kupsinjika maganizo kungakhale cholepheretsa kuwonda. Pamodzi ndi zotsatira zake zamaganizo, kupsinjika maganizo kumabweranso ndi zotsatira zambiri za thupi zomwe zingakhudze momwe thupi lanu limagwiritsira ntchito zakudya.
Hormone yayikulu yopsinjika yomwe imatulutsidwa poyankha kupsinjika ndi cortisol, ndi kuchuluka kwa cortisol kumalumikizidwa ndi kuchuluka kwamafuta am'mimba. Chochititsa chidwi n'chakuti, kuyanjana ndi mafuta a m'mimba kumakhala kwakukulu mwa anthu omwe sasonyeza maganizo awo pansi pa kupsinjika maganizo.
Izi zitha kupereka lingaliro la gawo lomwe njira zothandizira kuthana nazo zimagwira pakuyankha kwakuthupi komanso kwamaganizidwe.
LOfufuza sanatsimikizire njira yeniyeni yomwe imagwirizanitsa kupsinjika ndi kunenepa, koma zotsatira za cortisol pakupanga kwa insulini zitha kukhala ndi gawo. Pamene cortisol ikuchulukirachulukira, njira zingapo za kagayidwe kachakudya ndi mahomoni zimakhudzidwa zomwe zingapangitse kuti ma cell asamakane ndi insulin ya mahomoni.
Insulin imagwira ntchito yofunika kwambiri mu metabolism ya carbohydrate, kupanga mgwirizano wamphamvu pakati pa kukana insulini ndi kunenepa kwambiri.
Kupatulapo mbali za mahomoni za kupsinjika ndi kulemera, zinthu zamaganizidwe zimatha kuchitapo kanthu.
Anthu ambiri amatembenukira ku chakudya kuti atonthozedwe akapsinjika maganizo. Izi ndi zina chifukwa cha kufunikira kwa chitonthozo, koma zimagwirizanitsidwa ndi kusintha kwa kagayidwe kachakudya ndi mahomoni. Mukapanikizika, zakudya zokoma kwambiri monga mafuta ndi shuga zimakhala zokongola kwambiri pamene dongosolo lanu la mphotho limakhala lopanda malire.
Pachifukwa ichi, kupeza njira zothanirana ndi thanzi ndikofunikira osati kungochepetsa thupi komanso kukhala ndi moyo wabwino.
Njira zina zochirikizidwa ndi kafukufuku komanso zochepetsera nkhawa ndizo maseŵera a yogaLa kusinkhasinkha, kuyenda, kulamulira kupuma ndi kulemba diary.
# 9. Mahomoni anu azima
Chimodzi mwa zifukwa zazikulu zomwe amayi ambiri amavutika ndi kulemera kwa thupi ndi chifukwa cha kusalinganika kwa mahomoni. Ngati mwakhala mukulimbana ndi zovuta zonenepa komanso kudya zakudya zopanda pake, itha kukhala nthawi yoyezetsa mahomoni.
Kusalinganika kofala kwa mahomoni komwe kungayambitse kunenepa komanso kupewa kuwonda ndi monga:
# 1. Ma estrogens otsika
Miyezo yotsika ya estrogen Zitha kuchitika pa msinkhu uliwonse, koma zimakhala zofala kwambiri panthawi yosiya kusamba.
# 2. Hormone yochepa ya chithokomiro
Hormone ya chithokomiro imagwira ntchito yofunika kwambiri pakuwongolera metabolism. Mahomoni otsika a chithokomiro amalumikizidwa ndi kutsika kwa basal metabolic rate (BMR) komanso.
# 3. Leptin kukana
Leptin ndi timadzi timene timapangidwa ndi maselo amafuta kotero kuti ubongo wanu umadziwa kuti sungafune chakudya chochulukirapo. Pamene thupi lanu limakhala losamva leptin, simupeza uthenga woti mwakhuta ndikudyetsedwa bwino, zomwe zimatsogolera ku mahomoni anjala osayendetsedwa.
# 4. Polycystic ovary syndrome (PCOS)
Njira yeniyeni yomwe PCOS imayambitsa kulemera sikumveka bwino. Komabe, polycystic ovary syndrome nthawi zambiri imadziwika ndi kusalinganika kwa mahomoni, zomwe zingayambitse zifukwa zambiri zonenepa.
Kusalinganika kwa mahomoni nthawi zambiri kumatsagana ndi zizindikiro zina monga kutopa, nkhawa, kusowa tulo, mutu, ndi zina. Ngati mukumva chimodzi mwazizindikiro zomwe zili pamwambapa kapena mwangochepa thupi, mungafunike kuyang'ana mahomoni anu.
# 10. Mukudya zakudya zopatsa mphamvu kwambiri.
Ngati mwakhala pazakudya za ketogenic ndikuwona kuti simukuonda, zitha kukhala chifukwa mukudya zakudya zambiri zama carbohydrate.
Kuti thupi lanu lisinthe ndikuwotcha mafuta, muyenera kuchepetsa chakudya chanu mpaka pomwe metabolism yanu imasinthira ketosis. Izi sizingachitike ngati m'magazi muli glucose.
Ngakhale kukhala mu ketosis sikutanthauza kutayika kwa mafuta, kumapereka kusintha kwa thupi komwe kungapangitse kutaya mafuta kukhala kosavuta.
Phindu lodziwika bwino la kukhala mu ketosis ndikuchepetsa njala ndi zilakolako.. Kafukufuku amasonyeza kuti mahomoni okhudzana ndi njala ndi chilakolako amasinthidwa mu chikhalidwe cha ketogenic, zomwe zimapangitsa kuti kuchepetsa kwachilengedwe kumachepetsa kudya kwa kalori.
Phindu lina lokhala mu ketosis ndikuthekera kowotcha ma calorie tsiku ndi tsiku.. Kafukufuku wa zinyama awonetsa kuti kuwotcha matupi a ketoni m'malo mwa shuga wamafuta kumabweretsa kuwononga kwambiri mphamvu tsiku lililonse.
Pomaliza, kuti thupi lanu lisiye kuyaka mafuta omwe amapezeka mumtundu wa glucose ndikuyamba kugwiritsa ntchito mafuta osungiramo mafuta, muyenera kuyeretsa magazi anu. Njira yabwino yochitira izi ndikuchepetsa kudya kwa ma carbohydrate.
Kafukufuku wambiri wasonyeza ubwino wa zakudya zochepa za carb pakutaya mafuta: maphunziro 1, maphunziro 2 y maphunziro 3. Chifukwa chake, kudziwa zamafuta am'zakudya m'zakudya zanu ndikofunikira ngati mukufuna kutaya mapaundi angapo. Samalani kuti muwonjezere shuga ndi chakudya m'zakudya monga soda, sosi, zakudya zopakidwa, ndi mipiringidzo.
Ndikwanzerunso kuyang'anira kuchuluka kwa matupi a ketone kuti muwonetsetse kuti muli mu ketosis. Thupi la aliyense ndi losiyana ndipo chifukwa chake kuchuluka kwa chakudya chamafuta kumasiyana. Kuti mukwaniritse bwino zakudya zanu za ketogenic, muyenera kudziwa kuchuluka kwa ma carbohydrate omwe thupi lanu limatha kudya patsiku osakutulutsani mu ketosis.
Kutsiliza: kuthetsa mavuto kuchepetsa thupi
Zikafika pakuchepetsa thupi, sikuti nthawi zonse zimangodya zopatsa mphamvu zochepa ndikusuntha zambiri.
Kumwa madzi okwanira, kuwunika kuchuluka kwa kugona komwe mumagona usiku uliwonse, kuchita masewera olimbitsa thupi, komanso kudya mopambanitsa ndi zina mwa zinthu zomwe zimayamba.
Ngakhale kuti zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi nthawi zonse zidzakuthandizani kuti zinthu zizikuyenderani bwino, moyo wanu wonse uyenera kukhala wothandiza kuti muchepetse thupi.