Momwe mungachotsere mimba ndi mafuta am'mbali kunyumba

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Zimakhala zovuta kupeza munthu yemwe amadzinyadira pamimba yolumikizana kapena m'mbali mwake atapachikidwa pa lamba wake. Ngati mwakumana ndi mavuto otere, ndikupangira kuti mudzidziwe bwino momwe mungachotsere mafuta m'mimba ndi m'mbali mwa nyumba.

Ndisanayambe kukambirana za njira zolimbanira ndi mafuta amthupi, ndiziwonetsa zifukwa zomwe zimapezekanso masentimita ndi makhola.

Zakudya zosayenera komanso zopanda thanzi... Chinthu choyamba chomwe chimalimbikitsa kunenepa ndi kunenepa. Kwa anthu omwe akufuna kusintha mawonekedwe awo, akatswiri azakudya amalangiza kuwunikanso zakudyazo. Chokhacho ndi anthu omwe akufuna kunenepa.
Zokhwasula-khwasula zokhala ndi maswiti ndi zakudya zamafuta... Zokhwasula-khwasula za maswiti ndi zakudya zamafuta, kusowa kwa zipatso ndi ndiwo zamasamba zimabweretsa kuwonongeka kwa thupi la munthu. Thupi la munthu limasonkhanitsa mafuta, omwe pambuyo pake "amapatsidwa" m'mimba ndi m'mbali.
Njira yolakwika ya moyo... Ntchito yongokhala, kupumula komanso kusachita masewera olimbitsa thupi. Zikatero, munthu sawotcha mafuta ndipo amakhuta mafuta.
Zizolowezi zoipa... Chikonga chimene chili mu utsi wa ndudu nchoipa m'thupi mwanu. Kumwa mowa wambiri kumatha kupindika mafuta mbali ndi m'mimba ndikuwononga thanzi lanu.
Kusamvana kwa mahomoni kapena kupsinjika... Zimabweretsa kuwonekera kwa mafuta m'mimba. Sizosadabwitsa, chifukwa kukhala chete munthawi zamakono ndizosatheka.

Tazindikira zomwe zimayambitsa vuto lomwe limakhudzana ndi mafuta amthupi. Zotsatira zake, zidakhala zotheka kusanthula chakudya, zizolowezi ndi moyo, kupanga malingaliro ndikuwonetsa njira zakukhalira bwino. Chotsatira, tiyeni tiwone malingaliro, maluso, ndi njira zina zabwino zokuthandizani kuti muchepetse mafuta.

Khwerero # 1 - Nutrition

Poyamba, mvetsetsani kuti ndizovuta kwambiri kuchotsa mafuta am'mimba mwachangu, chifukwa kugwira ntchito pamlingo uwu kumafuna khama komanso nthawi. Ngati muli oleza mtima ndikuwonetsa kudziletsa, mudzakwaniritsa zotsatirazi.

Ngati mungachepetseko ndikusintha zakudya zanu, mutenga gawo loyambirira kukwaniritsa cholinga chanu. Sankhani zakudya zathanzi zokha.

Chakudya cham'mawa... M`mawa uliwonse pa chopanda kanthu m'mimba, kumwa madzi, kumwa kadzutsa ndi oatmeal m'madzi. Onjezerani zipatso mu chakudya chopatsa thanzi ichi.
Chakudya chamadzulo... Masaladi amasamba atavala mafuta a masamba, mbatata zophika, mawere owira a nkhuku, msuzi wonenepa kwambiri. Chotsani mbale zamafuta zamafuta ndi chakudya chazakudya.
Chakudya chamadzulo... Mukhale ndi chakudya chamadzulo pasanafike 7 koloko masana Menyu iyenera kukhala ndi zakudya zomanga thupi. Zakudya zamtunduwu ndizovuta kugaya, koma zimakwaniritsa njala kwanthawi yayitali. Zina mwa izo ndi mazira owiritsa, nsomba, nyama yophika, chimanga. Saladi wa nkhaka, kabichi ndi mandimu zitha kuwonjezera chakudya chama protein pakudya. Imwani madzi kapena tiyi muzambiri, koma wopanda shuga.

Munaphunzira gawo loyamba loyandikira pafupi ndi cholinga chanu ndi zakudya zopatsa thanzi. Chakudya chopatsa thanzi sichokwanira kukwaniritsa zotsatira zake. Popanda kuchita masewera olimbitsa thupi, njira yopita pacholinga idzatenga miyezi.

Onetsetsani kuti mwasiya zizolowezi zoipa, chifukwa mowa ndi ndudu zimasokoneza kagayidwe kake. Mwa zakumwa zonse zoledzeretsa, mowa ndi womwe umavulaza kwambiri m'mimba. Pamodzi ndi chakumwa, mahomoni achikazi omwe amalimbikitsa kunenepa kwambiri amalowa mthupi.

Malangizo a Kanema

Zakudya za kefir, mpunga kapena buckwheat zitha kukhala zodalirika polimbana ndi mafuta amthupi. Mothandizidwa ndi mpunga, mudzachotsa poizoni ndi poizoni mthupi, ndipo buckwheat idzathetsa vuto la njala. Mutha kumamatira pachakudya chodetsa nkhawa, koma osachita masewera olimbitsa thupi, kudya m'mimba ndizovuta. Kusakhala ndi nkhawa kumapangitsa kuti ntchitoyo ikhale yayitali komanso yopweteka.

Gawo # 2 - Chitani Zochita motsutsana ndi Belly Fat

Zochita zomwe ndigawana ndikuchita tsiku lililonse m'mawa. Amatha kuthandiza kulimbitsa thupi lanu, kumangitsa mimba yanu ndikuchotsa mafuta am'mbali kunyumba. Yambani ndi kubwereza pang'ono, ndikuchulukitsa pang'onopang'ono.

Maphunziro a hoop

Hoop ikuthandizira kukhala ndi chiuno chochepa thupi ndikutaya mimba yopachika. Chinsinsi cha hoop ndikuti panthawi yochita masewera olimbitsa thupi, kuthamanga kwa magazi kumathamanga ndipo makina amitsempha amalimbikitsidwa, omwe amawotcha mafuta.
Yesetsani kugwiritsa ntchito hoop kwa mphindi khumi tsiku lililonse. Pang'ono ndi pang'ono nthawi yolimbitsa thupi. Mothandizidwa ndi hoop, chotsani mafuta ndi mbali ndikupangitsa khungu kukhala lofewa.
Kuthamanga kwamadzulo kudzakuthandizeninso kuti muiwale za m'mimba modumpha komanso mbali zopendekeka. Ngati palibe bwalo la masewera pasukulu kapena paki pafupi, sinthanitsani zolowererazo ndi chingwe cholumpha.

Poyamba, zikuwoneka kuti machitidwewo alibe kanthu ndi cholinga. Izi sizoona. Anthu omwe amakhulupirira kuti atolankhani ayenera kuzunzidwa kuti akwaniritse cholakwikacho alakwitsa. Tikulimbikitsidwa kupopera minofu ya gawo lino la thupi, koma zotsatira zake zimafunikira njira yophatikizira.

Imwani lita imodzi ya tiyi wa ginger tsiku lililonse kuti muzitha kuyatsa mafuta. Thirani supuni ziwiri za ginger wonyezimira mumtsuko wa lita imodzi, onjezerani madzi a mandimu theka, thirani madzi otentha ndikudikirira. Zotsatira zake ndizowunikira. Sakanizani tiyi musanamwe.

Osanyalanyaza zopaka thupi. Zotsatira zawo pakhungu ndizabwino. Zimakhala zotanuka, zomwe zimalepheretsa mawonekedwe otambalala. Ndalama zoterezi zimathandizanso kulimbana ndi mafuta omwe amapezeka mosavutikira.

Malangizo Othandiza Makanema

Ndikuganiza kuti mwazindikira kuti njirayi ndi yofunika kwambiri pankhaniyi. Kusunthira cholingacho ndikumwetulira pankhope panu, mupeza zotsatira osapanikiza thupi. Kuyang'ana vutoli kuchokera mbali yoyenera, mudzazindikira kuti silowopsa, ndipo kuti njira zamatsenga ndi zoyeserera za titanic sizofunikira kuthana nazo.

Dziko lapansi limakhala ndi azimayi ndi abambo ambiri omwe sakonda mimba yamiyendo yopanda pake. Ndizowona kupeza wocheperako, koma njira yovutayi yopita ku cholinga chokondedwa imawopsyeza kutali ndi malingaliro omwe alipo kale. Kutaya thupi ndikuchotsa mafuta m'dera lino ndizovuta. Koma ngati mulota za m'mimba mosasunthika, sonkhanitsani mphamvu zanu pachikho ndikudzisamalira.

Gulu la masewera olimbitsa thupi kunyumba

Chitani izi zotsatirazi zomwe ndigawane nazo tsiku lililonse. Pazotheka chilichonse, tengani ma seti atatu, osinthana ndi kupumula kwa miniti. Sungani nthawi pakati pa zolimbitsa thupi ndi chakudya. Musadye ola limodzi musanaphunzire, kenako dikirani maola awiri ndi chakudya chanu.

Onetsetsani kuti muzimva kutentha musanachite masewera olimbitsa thupi. Kuthamanga kwa mphindi zisanu, kugwira ntchito, kapena kulumpha zingachitike.

Kupindika kwa Dumbbell... Imani molunjika, tambasulani manja anu pambali yanu ndikuyika mapazi anu pamodzi. Dumbbell iyenera kukhala mdzanja lililonse. Pindani mkono wanu wakumanzere pa chigongono ndikuyika kumbuyo kwanu, pindani kumanja ndikubwerera pamalo ake oyamba. Bwerezani zochitikazo mosiyana. Choikika chimodzi - makumi awiri obwereza.
Dumbbell Akutembenuka... Kuchita masewera olimbitsa thupi kwachiwiri kumafunikira mawonekedwe ofanana ndi oyamba, kupatula miyendo yopatukana m'lifupi. Tembenuzani thupi mpaka mbali. Chiwerengero chobwereza njira imodzi ndi makumi awiri.
Mapazi a Dumbbell Leg... Mutakhala pamalo oyimirira mopingasa paphewa, mapapu ndi mapazi anu patsogolo ndi squats. Gwirani zotchinga m'manja mwanu. Pambuyo pakhosi ndi mwendo umodzi, tengani poyambira ndikuchita zonse ndi gawo lina. Nthawi khumi ndi zisanu pa mwendo uliwonse mu seti imodzi ndizokwanira. Kuchita masewera olimbitsa thupi kumathandizanso kupanga miyendo yanu.
Kuthamanga miyendo kuchokera pamalo ovuta... Gona chammbali ndi kudalira chigongono chako. Zochita zachinayi zimaphatikizapo kuchita kusinthana kwa mwendo pogwiritsa ntchito kulemera kwina. Pakadali kusuntha kosunthika, gwirani mwendo wanu pamwamba pa chovundikiracho kwa masekondi angapo, kenako kenako fufuzani kuchokera pano. Chiwerengero chobwerezabwereza pagawo ndi khumi ndi zisanu.
Sungani miyendo yanu kuchokera m'maondo anu... Phunziro lachisanu, gwadani ndikupumula pazanja zanu. Sinthani mwendo mosinthana, ndikubwezeretsanso mutu wanu. Chitani maulendo khumi pa mwendo umodzi, kenako khumi pamzake.
Maphunziro a hoop... Zithandizira kupanga mbali ndi mimba ndi hoop. Kupotoza kwa mphindi 45 tsiku lililonse. Mitundu ina ya hoops ili ndi mipira yakutikita. Ngati muli ndi zotere, dulani nthawi yanu yolimbitsa thupi. Mukamagwira ntchito ndi hoop, mverani nyimbo kapena onerani pulogalamu yomwe mumakonda.
Maphunziro a Fitball... Kuchita masewera olimbitsa thupi pa fitball, kudzaphunzitsa minofu ya oblique yam'mimba ndi minofu ya matako. Khalani pa mpira, yongolani msana wanu, pansi ndikukoka mapewa anu kumbuyo. Pukutani mpira ndi mfundo yachisanu pansi osasuntha thupi.

Zochitikazo ndizosavuta, koma zikachitika molondola, zimapereka zotsatira. Pakuchepetsa thupi kumatha kuwonekera. Mafuta amathandiza kupewa mawonekedwe awo. Sakanizani supuni yaying'ono ya mafuta a mpendadzuwa ndi madontho asanu a vitamini E, ndikuthira mafutawo m'mimba ndikudikirira mpaka atenge.

Malangizo apakanema

Pomaliza, ndiwonjezera kuti mafuta m'mimba ndimavuto azodzikongoletsa. Asayansi atsimikizira kuti mafuta omwe amapezeka mgululi ndiowopsa kwambiri. Kutsogozedwa ndi kukula kwa m'chiuno, adaphunzira kudziwa kuti munthu wazindikira zaka zingati zamtsogolo, ndi matenda ati omwe angakumane nawo panjira yamoyo.

Chifukwa chiyani mafuta am'mimba ndi pambali ndi owopsa?

Mafuta m'chiuno ndi osiyana kwambiri ndi mafuta am'ntchafu. Pamiyendo, mafuta amapezeka pakati pa khungu ndi minofu, ndipo momwe zimakhudzira ziwalo zamkati ndizochepa.

Mafuta amaika pamimba ndikuphimba ziwalo, zomwe zimakhudza magwiridwe antchito. Mafuta amatulutsa mankhwala omwe amasokoneza kagayidwe kanu. Madokotala ena amaganiza kuti madontho a m'chiuno ndi England.

Mafuta am'mimba amalumikizana ndi mitsempha, kuphatikiza mtsempha wama portal. Kudzera mwa iye, magazi ochokera m'matumbo amayenda kupita pachiwindi. Ngati munthu ali wamanjenje, amapangitsa magazi kukhala ndi mafuta, omwe amawoneka pachiwindi nthawi yomweyo. Atafika ku limba, zidulo zimaletsa makutidwe ndi okosijeni a chakudya, motero, chiwindi chimalephera kutulutsa shuga. Zotsatira zake, shuga wamagazi umawonjezeka. Chifukwa chake, mafuta am'mimba ndiyo njira yopita ku matenda ashuga.

Mafuta amathandizira kukulitsa matenda, kuphatikiza sitiroko, matenda ashuga, hepatosis, matenda amtima ndi atherosclerosis. Matenda aliwonse omwe atchulidwawa ndi owopsa. Posachedwapa asayansi adachita kafukufuku yemwe adatsimikizira kuti mafuta ammbali ndi m'mimba amathandizanso mphumu ndi zovuta zina. Mphamvu yake pa thupi imapereka yankho lolakwika la chitetezo cha mthupi.

Kuzungulira m'chiuno sikungokhala chizindikiro chochepa. Pali zikhalidwe za kukula kwa m'chiuno, zoposa zomwe ndizowopsa. Kwa amayi, chizindikirocho ndi 80 cm, ndipo kwa amuna ndi 14 cm kutalika. Malinga ndi ziwerengero, anthu omwe chiuno chawo chimapitilira zisonyezo amakhala zaka khumi zochepa.

https://www.youtube.com/watch?v=AcJQA-RKfAg

Kuchokera pazomwe mwaphunzirazi, mwaphunzira momwe mungachitire ndi mafuta amthupi, komanso momwe mungadzitetezere ku zovulaza zosasangalatsa. Kuopsa kwamafuta amthupi komanso kuchuluka kwa zomwe zimakhudza ziwalo zamkati komanso chiyembekezo cha moyo tsopano zadziwika.

Ndikukhulupirira kuti tsiku la Chidziwitso lero libala zipatso ndipo mudzabwezeretsa thupi lanu kukhala labwinobwino. Ndikukufunirani kukongola, woonda komanso wathanzi!

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