Momwe mungachotsere mbali

Anthu ambiri amakhala ndi mafuta m'mbali zawo, zomwe sizovuta kuzichotsa. Koma, ndi zenizeni. Ndikukuwuzani mwatsatanetsatane momwe mungachotsere mbali kunyumba.

Pulogalamu iliyonse yolimbana ndi mafuta ochulukirapo ndi yovuta. Zimaphatikizapo zakudya zabwino, zolimbitsa thupi, zolimbitsa thupi komanso zolimbitsa thupi.

Ndizosatheka kuwotcha mafuta mosungika nthawi ina. Mafuta am'munsi amakhala gwero lamphamvu pakulimbitsa thupi ndi kulimbitsa thupi ngati mumadya bwino.

Kudya zakudya zopatsa thanzi ndichinthu chofunikira kwambiri polimbana ndi mafuta m'mbali. Pachifukwa ichi muyenera:

1. Imwani madzi okwanira 2 litre tsiku lililonse;
2. Idyani zipatso ndi ndiwo zamasamba zambiri tsiku lililonse zomwe zimakhala ndi ulusi;
3. Sankhani zakudya zokazinga ndi zamafuta, shuga wazakudya;
4. Idyani chakudya choyaka mafuta.

Ngati mungachotse zakudya zopatsa mphamvu kwambiri pazakudya zanu posintha masamba ndi zipatso, mafuta omwe adakhazikika pambali panu azipita kwanu.

Tiyeni tikambirane zolimbitsa thupi. Tikulimbikitsidwa kuchita zolimbitsa thupi zomwe zimapangitsa kuti minofu yonse yam'mimba igwire ntchito. Izi zikuphatikizapo kukweza, kusinthasintha ndi kupotoza miyendo, kutembenuza thupi, kupindika.

• Ngati mukufuna kukonza magwiridwe antchito anu, gwiritsani ntchito zolemera zina. Ma dumbbells ndi zida zina zimawonjezera kuthekera kwa minofu, yomwe imayambitsa kutayika kwa mafuta.
• Zochita zolimbitsa thupi zolimbitsa thupi zam'mimba zimathandizira kulimbana bwino ndi mafuta m'mbali.
• Osanyalanyaza zochitika zam'mimba. Amathandizira minofu yolumikizana ndipo amalimbikitsa kubwezera zolimbitsa thupi.

Mapulogalamu onse olimbana ndi mimba ndi mafuta pambali amaphatikizapo masewera olimbitsa thupi. Amathandizira kuwotcha mafuta ndi mafuta owonjezera. Ndibwino kuti muyambe ndi mphindi 20 zolimbitsa thupi. Kuphatikiza apo, maphunziro osachepera atatu pa sabata. Pambuyo pake, nthawi iwirikiza, ndipo kuchuluka kwa zolimbitsa thupi kumakulirakulira mpaka zisanu.

Ngati funso libwera, kuchita masewera olimbitsa thupi ndi chiyani? Yankho lake ndi losavuta - kulumpha chingwe, kupalasa njinga, kuthamanga, kusambira ndikuyenda.

Tsopano mukudziwa kuchotsa mbali. Ngati mwatsimikiza mtima kulengeza nkhondo mmbali, lembani zolemba zanu ndikulemba kuchuluka kwama calories omwe mumadya ndi kugwiritsa ntchito tsiku lililonse. Mwachidziwikire, mupeza kuti ndalama zomwe zimagwiritsidwa ntchito ndi calorie ndizochepa kwambiri kuposa ndalama. Poterepa, zolimbitsa thupi kwambiri ndikusintha kuchuluka kwa kalori.

Momwe mungachotsere mbali ndi mimba

Amayi ambiri amasangalatsidwa ndi funso la momwe angachotsere mbali ndi m'mimba. Ndipo sizosadabwitsa, chifukwa nthawi yachilimwe ndi chilimwe mumafuna kuwoneka bwino.

Pali zifukwa zambiri zomwe mafuta amapangira m'chiuno. Ndipo popanda kudziwa kwina m'derali, ndizovuta kumenya mbali ndi m'mimba. Ndikuganiza kuti ndipeze zifukwa izi.

1. Chifukwa chachikulu ndikumwa zakudya zosagwiritsa ntchito shuga ndi mafuta, zomwe zimakhala ndi mafuta ambiri komanso chakudya. Thupi limasintha zinthu izi kukhala madipoziti omwe amakhala pakati pa khungu ndi minofu.
2. Nthawi zambiri mafuta amapezeka pakati pa minofu ndi ziwalo zamkati. Zotsatira zake, mafuta amadzaza m'mimba.
3. Kutuluka m'mimba ndi chisonyezo chakuti minofu yanu yam'mimba yafooka. Makina osatukuka bwino samatha kugwira m'mimba, chifukwa chake, imagwa ndikugwedeza mbali.
4. Minofu yofooka imawonetsa kuti thupi silimachita masewera olimbitsa thupi, zomwe zimapangitsa kuti mafuta owonjezera thupi aziwotcha.

Ndi malingaliro ati omwe angapezeke? Chakudya choyenera komanso kuchita masewera olimbitsa thupi kumakupatsani mwayi wopezeka pamimba ndi mbali. Nanga bwanji ngati vuto lilipo kale? Poterepa, muyenera kutsatira malamulo ochepa osavuta.

• Osadya kwambiri usiku. Thupi liri ndi gawo limodzi. Insulini, yomwe imalimbikitsa kusungira mafuta, imapangidwa kwambiri madzulo. Chifukwa chake, zakudya zomwe zimadyedwa musanagone zidzaikidwa pamimba ndi mbali.
• Thupi limagwiritsa ntchito chakudya cham'mawa kuti chikhale ndi mphamvu. Izi zikutanthauza kuti ngakhale osachita masewera olimbitsa thupi, ndikosavuta kuti muchepetse thupi mukamadya gawo lalikulu la zakudya zamasiku onse theka latsiku.
• Pofuna kulimbana bwino ndi mafuta m'chiuno, m'pofunika kuchita masewera olimbitsa thupi omwe amathandizira kuti kuchepa kwa mimba ndi mbali ziziyenda bwino. Komanso, amalimbitsa minofu ya m'mimba ndikupangitsa kuti chiwerengerocho chikhale chochepa.

Chitani masewera olimbitsa thupi

Muli ndi lingaliro lanu loyamba momwe mungachotsere mbali ndi mimba. Ndinaganiza zosangokhalira kufotokoza mwatsatanetsatane zochitikazo, chifukwa gawo lotsatira lathuli likhala lodzipereka kwa iwo.

Ponena za funso lomwe tangokambirana kumene, ndingonena chinthu chimodzi. Zilibe kanthu ngati muli ndi vuto ndi mimba yayikulu komanso mbali zopanda pake kapena simukufuna kubweretsa thupi lanu pachikhalidwe chotere, idyani moyenera, ndikupopa minofu yanu ndikukhala moyo wokangalika.

Momwe mungachotsere mbali - zochita zolimbitsa thupi

Mbali zopachikidwa ndi vuto lomwe limadetsa nkhawa abambo ndi amai. Aliyense ali ndi chidwi chochita masewera olimbitsa thupi, chifukwa chakudya choyenera chokha sichikwanira kulimbana ndi mafuta m'chiuno.

Kwa ambiri, mafuta amaikidwa kumunsi kumbuyo. Nthawi zina ngakhale atsikana ang'onoang'ono amadandaula kuti pali khola laling'ono m'chiuno. Tiphunzire momwe tingamenyetsere mbali ndi masewera olimbitsa thupi, omwe mutha kuwonera muvidiyo ili pansipa.

Vutoli limatha kuthetsedwa mwachangu kwambiri. Kuti muchite izi, phatikizani zolimbitsa thupi zomwe ndikufotokozerani ndikudya koyenera. Kuti zotsatira zake zisachedwe, ndikofunikira kupeza zida zamasewera.

1. Hoop... Mzere wapamtima wapamtima. Ipezeka m'masitolo amasewera. Sankhani mtundu wokhala ndi kutikita minofu. Pindani hoop tsiku lililonse kwa theka la ola.
2. Diski "Thanzi"... Simulator waku Soviet ikuthandizira polimbana ndi mbali. Mothandizidwa ndi disc, mudzatha kupeza chithunzi chochepa komanso chokwanira ngati mutagwira nawo ntchito kwa mphindi 20 tsiku lililonse.
3. Ndikulangiza kugwiritsa ntchito hoop ndi disc nthawi yotentha, pambuyo pake muyenera kuchita masewera olimbitsa thupi omwe akuphunzitsira minofu ya abs ndi oblique. Pazochita zilizonse zomwe ndikugawana, chitani magawo atatu.
4. Mbali yopindika... Tengani malo omasuka poyimirira, tengani ma dumbbells m'manja mwanu ndikugwada mbali. Panthawi yochita masewera olimbitsa thupi, manja azida zamasewera ayenera kutsetsereka m'malo ovuta - mbali. Kwa seti imodzi - 50 imakonda.
5. Zimasintha... Malo oyambira ali ofanana ndi oyamba aja, sungani manja anu ndi ma dumbbells patsogolo pa chifuwa chanu. Pakhosi ndi miyendo itakhazikika pamalo, bwezerani torso yanu.
6. Kupotoza... Zochita zolimbitsa thupi zolimbitsa thupi m'mimba sizikugwirizana ndi mbali. Koma, kupeza chiuno chokongola popanda makina osindikizira sikugwira ntchito. Chitani zopindika pamalo apamwamba, mutapendeketsa miyendo yanu kale. Nthawi yomweyo, kukulunga manja anu kumbuyo kwa mutu wanu.
7. Ziphuphu zam'mbali... Njira yothandiza kwambiri, yomwe imakhudza madera omwe ali ndi vuto. Lowani pamalo apamwamba, pindani miyendo yanu ndikutambasula chigongono chanu chakumanzere kulowera pa bondo lanu lamanja komanso mosemphanitsa.

Malangizo a Kanema

Ngati zolimbitsa thupi sizikuthandizani kupeza chiuno chokongola, samalani zolimbitsa thupi. Ndi chithandizo chake, munthawi yochepa, mutha kulimbitsa chiwerengerocho, kuchotsa mbali zomwe zikungoyenda, ndikukonza madera ena ovuta.

Aliyense atha kuthetsa vuto lovuta lodzikundikira mafuta m'chiuno. Zakudya ndi masewera olimbitsa thupi zidzafunika. Kuchita masewera olimbitsa thupi kumathandizira kuti izi zitheke.

Momwe mungachotsere mbali kunyumba

Mzimayi akadziyang'ana pagalasi, zolakwika ndizo chinthu choyamba chomwe chimakopeka. Tikulankhula za makwinya, ziphuphu, zopinda pamimba ndi mbali. Izi zimabweretsa mantha pamene akuyesetsa kuti aziwoneka wangwiro.

Gawo lopweteka kwambiri la thupi lachikazi ndi mbali. Vutoli likangowonekera posachedwa, azimayi amathamangira kuti achepetse thupi, kutsatira zakudya zolimba. Zowona, mothandizidwa ndi chakudya chimodzi choyenera, kuchotsa mbali kunyumba sikungathandize, chifukwa ano ndi malo ovuta kuwonda.

Chakudya choyenera

Chifukwa chake, owerenga okondedwa, ndikupereka njira yaying'ono yomwe ingathandize kuthana ndi vutoli ndi mafuta. Njirayi imaphatikizapo zakudya zoyenera komanso kuchita masewera olimbitsa thupi. Tiyeni tiyambe ndi zakudya.

• Samalani kwambiri kadzutsa. Idyani zakudya zonse, kaya ndi nkhumba, nsomba, kapena saladi. Masamba a masamba ndi zipatso ndi abwino kudya. Chinthu chachikulu ndikugwiritsa ntchito mafuta a masamba, kefir kapena yogurt ngati chovala.
• Idyani kuchokera ku mbale zing'onozing'ono. Bzalani chakudya chanu bwinobwino ndipo khalani ndi nthawi yokwanira.
• Ngati nthawi zambiri mumakhala ndi zokhwasula-khwasula kale, muyenera kuiwala zakudya zoterezi. Muzimitsa njala yodzidzimutsa ndi ma apurikoti ouma, prunes kapena zipatso zatsopano.
• Sikoyenera kudya pambuyo pa 7 koloko masana. Kupanda kutero, mbalizo zidzakhalabe anzanu kwa nthawi yayitali. Pomaliza, imwani kapu ya kefir. Maswiti asanagone ndi oyipa.
• Ngati mumakhala pamwamba pa chipinda chachiwiri, yendani mnyumbayo. Inde, muyenera kuzolowera katundu wotere, koma mtsogolomo, ngakhale kuwonongeka kwadzidzidzi kwa chikepe sikungakuchititseni mantha.

Kuchita masewera olimbitsa thupi

Tinazindikira chakudya. Yakwana nthawi yosinthana kuti muchite masewera olimbitsa thupi. Ndikudziwitsani malamulo am'kalasi.

1. Phunzitsani tsiku ndi tsiku. Ngati izi sizingatheke, samalani masewera katatu pamlungu.
2. Chitani masewera aliwonse m'magulu atatu kawiri. Kusiyanitsa pakati pama seti awiri sikuyenera kupitilira mphindi 2. Mukayimitsa, yendani ndikutentha.
3. Sitikulimbikitsidwa kuti mudye ola limodzi musanaphunzire komanso maola awiri mukamaliza. Ngati muyenera kudya chinthu choletsedwa, muyenera kuyambiranso kapena kutenga njira zina zowonjezera.

Ndibwino ngati mupita kukalabu yolimbitsa thupi. Koma, ngati pali mwayi wotere, musathamangire kukwiya, mutha kuchotsa mbalizo kunyumba.

Kuonjezera mphamvu ya maphunziro, sikumapweteka kupeza zolemera - zida zapadera zomwe zimakhala ndi lamba ndi mbale zachitsulo. Ziphuphu zimatha kusinthidwa ndi mabotolo amadzi kapena mabuku olemera.

• Konzekera... Dulani chingwe kapena kupotoza hoop kwa mphindi khumi ndi zisanu.
• Ntchito yayikulu... Kuchita masewera olimbitsa thupi koyamba ndikupotoza. Malo oyambira: mikono pambali panu, mawonekedwe owongoka, miyendo pamodzi. Tembenuzirani njira yonse mosiyanasiyana.
• Gona mbali yako ndikupumula dzanja limodzi pansi. Ndi mwendo pamwamba, kupeta pogwiritsa ntchito zolemera.
• Pitani kumbuyo kwanu ndikuchita masewera olimbitsa thupi. Izi zikuphatikizapo njinga ndi lumo. Pazochitika zonsezi, akulimbikitsidwa kulemera.
• Pitani pazinayi zonse ndikukweza msana wanu momwe mungathere. Pendani ndi miyendo yanu motsatana, kuyenda kulikonse kuyenera kutsagana ndi mutu kumbuyo.
• Dzukani, imani pafupi ndi mpandoyo ndipo tsamira kumbuyo. Tsikira, kuyesa kutenga mwendo wako mmbuyo momwe ungathere. Sinthani mwendo wanu mutabwerezabwereza kangapo.
• Zimatsalira kuti ziwonongeke pang'ono. Poyamba, simuyenera kugwiritsa ntchito zolemera zowonjezera, koma mutatha kutentha, tengani zopumira. Ndibwino kuti mupange mapapu patsogolo pagalasi.

Maphunziro a kanema

Mwangophunzira masewera olimbitsa thupi othandiza kwambiri mbali zanu kunyumba. Pomaliza, ndikuwonjezera kuti nthawi iliyonse yolimbitsa thupi, minofu iyenera kupweteka. Ngati palibe kupweteka, ndiye kuti malingalirowo ndi olakwika kapena ndi nthawi yowonjezera katunduyo.

Simuyenera kuchita zochitika zonsezi. Ichi ndi chitsanzo chabe. Ngati mukudziwa zosankha zina, menyani nawo mbali. Osangoyima ndikugwira ntchito molimbika kukwaniritsa maloto anu.

Mkazi aliyense amafuna mawonekedwe abwino. Ndipo sizosadabwitsa, chifukwa mizere yopanda ungwiro, limodzi ndi mbali zonyowoka komanso chiuno chobisalidwa ndi mafuta, sizimathandizira pakuwoneka bwino kapena m'moyo wabwinobwino. Ndipo kotero mukufuna kusangalatsa munthu.

Ndikokwanira kudya bala imodzi ya chokoleti kapena kusangalala ndi makeke onunkhira, ndipo mankhwalawo amakhala nthawi yomweyo m'chiuno ngati mafuta. Chifukwa chiyani zimachitika? Kodi mungathetse bwanji mavuto okhudzana ndi madera ovuta?

Nchifukwa chiyani mbali zikuwonekera?

Chifukwa choyamba ndi zakudya zopanda thanzi. Zakudya zokhwasula-khwasula, komanso kudya maswiti mokhazikika komanso kusowa kwa zipatso pazakudya, sizothandiza. Timalipira kusowa kwa ma amino acid, kutsatira zinthu ndi mavitamini ndi mafuta ndi chakudya, zomwe zimasokoneza kagayidwe. Zotsatira zake, mafuta amasonkhana mthupi.

Amalimbikitsa kuchita zinthu mosakondera komanso mosayenera. Kusachita masewera olimbitsa thupi, kungokhala, kupumula mopepuka ndi zinthu zomwe zimasokoneza thupi.

Mimba ndi chimodzi mwa zifukwa zomwe zimawonekera m'mbali. Nthawi imeneyi ikuphatikizidwa ndi kusintha kwa mahomoni achikazi. Thupi limayesetsa kusunga michere yambiri yomwe mwana amafunikira. Chifukwa chake, mzimayi yemwe wapatsidwa udindo amayamba kulemera.

Kumwa mowa mopitirira muyeso kumavulaza thanzi ndipo kumalimbikitsa kukula m'mbali. Chifukwa chakumwa magazi m'magazi, kuchuluka kwa insulini kumawonjezeka, chifukwa chake mafuta amkati amakhala ochepa. Kuphatikiza apo, kumwa mowa kumayendera limodzi ndi kutulutsa mphamvu zambiri, zomwe thupi limadya poyamba. Pa nthawi imodzimodziyo, ntchito ya m'mimba imachedwetsa. Zotsatira zake ndi mafuta m'mbali. Chifukwa chake, muyenera kumwa mowa wampampu ndi mowa wina mwanzeru.

Okondedwa owerenga, mwaphunzira kuchotsa mbali. Monga bonasi yaying'ono, ndikufuna kudziwa kuti kutikita minofu kumathandizanso kulimbana ndi mafuta m'chiuno. Mawotchi amakhudza mbali zonse amatenthetsa pamwamba pa minofu ndi mafuta. Zotsatira zake, njira zamagetsi zimafulumizitsidwa pamalo awa.

Kumbukirani, kukhalabe wangwiro ndi chinthu chovuta chomwe chimafunikira kuleza mtima komanso kulimba. Koma, zotsatira zake ndizoyenera. Kupatula apo, timayesetsa kukhala okongola. Zabwino zonse!

Onerani kanemayo: எனனட Personal Life பதத பசறதகக அவன யர - Kamal Haasans Open Statement to VJS. MNM (June 2024).