Momwe mungachepetsere kunyumba - malangizo, maluso, malamulo

Vuto la kunenepa kwambiri ndilofunika kwambiri, ambiri amafuna kudziwa momwe angachepetsere thupi kunyumba mwachangu komanso mosavuta. Pali njira zambiri, zakudya ndi njira zothetsera kunenepa kwambiri, koma zina mwazo ndizothandiza. Muyenera kudziyesa nokha kuti muwone ngati njirazo zilipo. Ngakhale njira iliyonse ikakulolani kuti mukwaniritse zotsatira zina, si ambiri omwe amakwanitsa.

Malamulo ochepetsa kunenepa

Ndikufuna kukuwonetsani malamulo angapo. Mukazitsatira, mutha kuchepetsa thupi ndikukhalabe onenepa pamlingo winawake.

1. Kuchepetsa thupi pang'onopang'ono. Kuchepetsa thupi sabata iliyonse sikuyenera kupitirira kilogalamu imodzi. Musamwe mapiritsi apadera, idyani chakudya chamagulu okha.
2. Chisankho chokhacho chingakuthandizeni kuti muchepetse kunenepa bwino. Tikulimbikitsidwa kuyankha funsoli ndiudindo wathunthu. Ngakhale atakupatsani chokoma, musakane.
3. Phatikizani zakudya zabwino ndi masewera olimbitsa thupi. Chotsani zakudya zamafuta pazakudya, lingalirani za maphunziro. Njira yokhayo yophatikizira ndi yomwe ingathandize kukwaniritsa zotsatira.
4. Pangani pulogalamu yanu yochepetsera thupi. Pulogalamu yomalizidwa sitha kugwira ntchito.

Ndayankhula malamulo oyambira okha, omwe ayenera kutsatira. Pakukambirana kwina, tifufuza mozama pamutuwu ndikupeza njira yabwino yochepetsera thupi.

Malangizo 15 ochepetsa thupi kunyumba

Masiketi afupi ndi madiresi otseguka ali m'fashoni. Mtsikana aliyense amaganiza za mawonekedwe ake. Malinga ndi akatswiri azakudya, kuti muyambe kuonda, muyenera kuwunikiranso momwe mumadyera ndikusankha zakudya zabwino.

1. Idyani mukamva njala. Phunzirani kuzindikira njala yeniyeni.
2. Chotsani zakudya zopanga mafuta. Mbatata, maswiti, chimanga, mkate. Mafuta owonjezera, mchere ndi shuga zimathandizira kunenepa.
3. Idyani zakudya zomwe sizipanga mafuta mthupi pang'ono. Mndandandawu muli masamba, zipatso, mkaka, nyama, nsomba.
4. Akatswiri a zakudya amatsimikizira kuti chifukwa cha kunenepa kwambiri ndi kovuta m'kalasi yoyamba, mbali yachiwiri, ndi kukoma kwachitatu.
5. Pulogalamu yochepetsa thupi imaletsa zakudya zamafuta ambiri pochepetsa mafuta ndi chakudya. Musachepetse mavitamini, mchere wamchere ndi mapuloteni.
6. Kupewa zakudya zokhala ndi mafuta kumadzetsa kusowa kwa mavitamini ena mthupi. Chifukwa chake idyani supuni ya mafuta a masamba tsiku lililonse.
7. Garlic, tsabola wa horseradish, mpiru ndi zina zonunkhira zimakupatsani njala. Tikulimbikitsidwa kuti tisamamwe mowa kwambiri.
8. Phatikizanipo masamba a zipatso ndi zipatso mu zakudya zanu. Amadzaza mwachangu.
9. Phikani chakudya pang'ono pokha kuti chakudya chotsalira chisakuyeseni. Idyani pang'onopang'ono momwe mungathere, momwe kumverera kwakukhuta kumakula pakapita nthawi.
10. Ngati mupita kukacheza, imwani kapu ya kefir. Idzathetsa njala. Ngakhale kupita ku sitolo mukatha kudya.
11. Mangani lamba m'chiuno musanadye. Mukamadya, angakuuzeni nthawi yoti musiye.
12. Onetsetsani chithunzi cha nyenyezi yaku Hollywood kuzipangizo kapena zida zapanyumba. Ngati mukufuna kukhala ndi chotupitsa, ingoyang'anani chithunzicho. Kulakalaka kukhala ndi munthu wotereyu kudzathetsa njala.
13. Ngati mukufuna kuonda, dulani chakudya chanu cha tsiku ndi tsiku m'magawo asanu ndi awiri. Izi zimachepetsa kutulutsa kwa insulini mthupi ndikuchepetsa kuchuluka kwa minofu yamafuta.
14. Imwani madzi musanadye. Madzi amadzaza m'mimba.
15. Idyani m'malo osangalatsa komanso okongola. Konzani malo okongola kukhitchini.

Malangizo a Kanema

Njirayi siyimapereka chilichonse chovuta kwambiri komanso chachilendo, koma pamafunika mphamvu. Nthawi zina kusiya keke kapena biscuit kumakhala kovuta kwambiri.

Njira yochepetsera m'mimba

Mafuta owonjezera amayamba kupezeka m'mimba ndi ntchafu, kenako amangofalikira m'thupi lonse. Nthawi zina, kutuluka m'mimba kumachitika chifukwa cha matenda enaake. Nthawi zina ndimakhala m'mimba momwe mumayambitsa matenda.

Funsani katswiri wazakudya mukamasankha zochita zolimbitsa thupi. Adzaganiziranso zaumoyo wanu, majini, mawonekedwe amthupi, kuchuluka kwa kunenepa kwambiri ndikusankha pulogalamu yabwino kwambiri yochepetsera thupi.

Ngati mumalota zotsatira zosatha komanso zachangu, muyenera kulembetsa nawo masewera olimbitsa thupi. Ndibwino kuti muphunzitse minofu ya oblique, abs yotsika ndi kumtunda. Ngati mulibe nthawi yochezera masewera olimbitsa thupi, nayi mndandanda wazolimbitsa thupi komanso malamulo ake kunyumba.

1. Chitani masewera olimbitsa thupi tsiku lililonse. Wonjezerani katundu pang'onopang'ono. Limbikitsani minofu yanu musanachite masewera olimbitsa thupi.
2. Musamachite masewera olimbitsa thupi mukatha kudya. Nthawi yam'mawa ndi yamadzulo ndiyabwino m'makalasi.
3. Kulimbitsa thupi kuyenera kukhala ndi mitundu ingapo ya masewera olimbitsa thupi. Bwerezani zolimbitsa thupi zilizonse mpaka makumi awiri, mukuchita njira ziwiri.
4. Onetsetsani kupuma kwanu, luso lanu, komanso thanzi lanu mukamachita masewera olimbitsa thupi. Kupweteka kosalekeza kumbuyo kapena khosi kumawonetsa zolimbitsa thupi zosayenera.
5. Zochita zothandiza kwambiri zimakhala ndi hoop. Gwiritsani hoop yopepuka poyambira, pamapeto pake pitani pa cholemetsa.
6. Pakuchepetsa m'mimba, samalani kwambiri kuthamanga, kusambira, yoga, kapena kupalasa njinga.
7. Kutentha kumawonetsa zotsatira zabwino. Zimaphatikizira kujambula ndikutsitsimula pamimba pakanthawi kochepa.

Makanema olimbikira

Mukakwaniritsa zomwe mukufuna, osapumula. Ndikokwanira kubwerera ku zakudya zam'mbuyomu komanso moyo wosangokhala, ndipo m'mimba mosabisa mudzatha ndi liwiro la mphezi. Kumbukirani kuti kuonda m'mimba ndi njira yamoyo, osati ntchito yakanthawi.

3 zigawo zikuluzikulu za kulemera kwa miyendo

Ambiri amakhumudwa pomwe, nthawi yachilimwe ikayamba, sangathe kuvala siketi yayifupi. Ngati muli ndi vuto lomwelo, musadandaule. Pali njira zotsimikizika zokhala ndi miyendo yokongola komanso yopyapyala. Khalani olimbikira komanso odekha.

Kumbukirani, mungachepetse miyendo yanu ngati muchepetsa mafuta mthupi lanu lonse. Kuchepetsa minofu ya adipose mdera limodzi ndizovuta kwambiri.

Kuchita masewera olimbitsa thupi

1. Kuyenda ndikulimbitsa thupi mwendo. Kuti muchepetse miyendo yanu, chitani maphunziro amtima komanso kulimbitsa mphamvu. Zochita zamtunduwu zimapangitsa mtima wanu kugunda. Zotsatira zake, kuchuluka kwa kuwotcha mafuta kumawonjezeka.
2. Kuti muchepetse thupi lanu, yesani kusambira, kuthamanga kapena kupalasa njinga. Chinthu chachikulu ndichakuti makalasi wamba sakhala osangalatsa komanso osangalatsa.
3. Yambani kuchita masewera olimbitsa thupi pang'onopang'ono, makamaka ngati kuchita masewera olimbitsa thupi sikuzolowereka. Pezani masewera olimbitsa thupi abwino ndikuchita kotala la ola tsiku lililonse.
4. Mutha kuphunzitsa kunyumba komanso kumalo ochitira masewera olimbitsa thupi. Kunyumba, pangani mapapu ndi squats.

Zitsanzo zolimbitsa thupi

Zakudya

1. Kudya zakudya zomwe zimapangitsa kuti thupi lanu lizizizira kwambiri kumathandizira kuti muchepetse thupi lanu. Zotsatira zake ndizowonjezera kagayidwe kake.
2. Zowona, akatswiri ena amakayikira za njirayi. Zakudya zotere nthawi zambiri zimaphatikizapo tiyi wobiriwira, zipatso, ndi tsabola wotentha, zomwe zimatha kubweretsa njala.
3. Onetsetsani kuti mwadya mkaka, mazira, nyama zowonda, masamba obiriwira. Gwiritsani ntchito mchere ndi shuga pang'ono.

Kuchepetsa nkhawa

1. Kupsinjika maganizo kumayambitsa kunenepa. Thupi likamawopsezedwa, thupi limayamba kugawa malo ogulitsa mafuta ndikusintha mafuta kukhala mafuta. Izi ndichifukwa cha kupulumuka kwachilengedwe.
2. Masiku ano, ndi anthu ochepa omwe ali ndi njala ndipo thupi limakhala lolimba. Yoga ikuthandizira kuchepetsa msinkhu wake. Mulimbitsa thupi ndikuchepetsa kutulutsa mahomoni opsinjika a cortisol.
3. Malingaliro omwe amaphatikizapo kukhazikika pamendo umodzi amathandizira kuyika miyendo. Momwemonso pamafunika mukaimirira ndi kugwada.

Kumbukirani kuti kutaya mafuta m'miyendo kumakuthandizani kuti muchepetse thupi. Idyani chakudya choyenera, maseŵera olimbitsa thupi, ndi kudzisamalira.

Momwe mungachepetsere kunenepa sabata imodzi osavulaza thanzi

Popanda kuwononga thanzi, mutha kutaya makilogalamu atatu pasabata.

Malinga ndi akatswiri azakudya, kuonda sabata limodzi, muyenera kulemekeza malamulo omwe thupi limagwira. Tiyenera kukumbukira kuti kuwonongeka kwamafuta kuli ndi mlingo winawake ndipo sikulimbikitsidwa kuti muwonjezere.

Mphamvu ya kuchepa thupi imadalira zaka, jenda, kusokonezeka kwa mahomoni, matenda, mawonekedwe amthupi.

Sitimapatula zakudya zomwe timadya

1. mowa
2. khofi
3. mankhwala theka-yomalizidwa
4. tchizi
5. ketchup, sauces, mayonesi
6. maswiti
7. mankhwala ophika buledi
8. mchere ndi shuga

Ngati ndizovuta kusiya mchere, onjezerani mchere wamchere pachakudya chanu.

Timaphatikizapo zakudya

1. zipatso ndi ndiwo zamasamba
2. amadyera, letesi
3. mtedza
4. nyama yowonda
5. nsomba zonenepa
6. mazira
7. zopangidwa ndi mkaka
8. dzinthu

Khalani ndi chakudya chamagulu. Idyani pafupifupi maulendo 7 patsiku. Kuchuluka kwa gawo limodzi sikuyenera kupitirira magalamu 200. Zakudya zoterezi zimathandizira kupititsa patsogolo kagayidwe kake ndipo thupi silimadzikundikira mafuta.

Zakumwa

1. Amaloledwa kumwa madzi opanda kaboni, ma compote opanda shuga, timadziti tofinya kumene. Imwani khofi ndi tiyi pang'ono.
2. Imwani madzi okwanira patsiku. Payenera kukhala mamililita 30 a madzi pa kilogalamu yolemera.
3. Simufunikanso kumwa malita amadzi. Gawani zamadzimadzi tsiku lonse.

Chakudya chamlungu chilichonse chimaphatikizidwa bwino ndi masewera olimbitsa thupi. Kuyenda mapiri ndikusambira ndizosankha zabwino! Kumbukirani, kuchepa thupi sikoyenera kwa anthu omwe ali ndi vuto la mahomoni kapena matenda ashuga. M'malo mochepetsa thupi, mutha kukhala ndi mavuto akulu.

Kodi ukhoza kuonda ukapanda kudya?

Zakudya nthawi zambiri zimayambitsa matenda. Mutha kuonda osasala kudya. Nawa maupangiri othandiza okuthandizani kuti muchepetse thupi popanda kudya pang'ono.

1. Kugona motalikitsa. Malinga ndi asayansi, kusowa tulo kumawonjezera njala. Zotsatira zake ndikudya mopitilira muyeso. Mugone maola 8 tsiku lililonse.
2. Phatikizani msuzi pa menyu. Kudya msuzi tsiku lililonse kumachepetsa kuchuluka kwa kalori yanu. Pangani msuzi ndi masamba ndi nyama yowonda.
3. Pachikani chovala chaching'ono pomwe mutha kuchiwona. Zidzakuthandizani kuchepa thupi. Dulani zovala zabwino ndi zofunika.
4. Pitani nyama yankhumba. Mwa kuchotsera ichi chokhacho pazakudya, mutha kutaya makilogalamu 5 pachaka. Idyani tsabola wokoma m'malo mwake.
5. Pangani veggie pizza ndi bowa ndi masamba. Iwalani pizza wamba ndi tchizi, soseji ndi nyama zamafuta.
6. Imwani zakumwa zotsekemera pang'ono. Soda imakhala ndi utoto wambiri ndi chakudya. Kudya nthawi zambiri kumawonjezera kunenepa ndikuwononga thanzi lanu.
7. Idyani kuchokera m'mbale yaying'ono. Chakudya chaching'ono chimayikidwa m'mbale yotereyi.
8. Imwani tiyi wobiriwira - chida chowopsa polimbana ndi kunenepa kwambiri. Ndi chithandizo chake, yeretsani thupi, chotsani poizoni, ndikuwonetsetsa kugaya chakudya.
9. Osamwa mowa. Mowa umakhala ndi mafuta ambiri. Zitha kuyambitsa kuchepa kwa kukhala maso.
10. Idyani magawo atatu. Mukadya kwambiri, mimba yanu imatha kutambasula. Gawo lothandizira lidzakuthandizani kuchepetsa voliyumu. Zotsatira zake ndikuchepetsa thupi.
11. Phatikizaninso nyemba pa zakudya zanu. Katunduyu wokhala ndi mafuta ochepa komanso otsika kwambiri amalowa m'malo mwa nyama.
12. Pambuyo pa 6 koloko madzulo, musadye. Ngati mumakonda kudya nthawi ina, sankhani zakudya zopangidwa ndi zopepuka, zopanda mafuta.
13. Osayang'ana TV mukamadya. Asayansi akuti kuonera TV mukamadya chakudya cham'mawa kumathandizira kunenepa. Mukakhala pansi patebulo, onetsetsani kuti muzimitsa chipangizochi. Ngati mumakonda kuwonera TV kwambiri, yesetsani kuchita masewera olimbitsa thupi nthawi yamalonda. Chifukwa chake mumachotsa mapaundi owonjezera ndikukhala ndi thanzi labwino.

Njira yosavuta yochepetsera thupi ndi 3 kg

Kodi mukufuna kutaya mapaundi ochepa? Sungani kwambiri ndikudya pang'ono.

1. Sungani kukula kwa ntchito. Ndikwanira kudziwa kuchuluka kwa magalamu ake mu chikho kapena galasi.
2. Mafuta ndi gwero lokhazikika kwambiri la zopatsa mphamvu. Pezani njira yochepetsera. Mwachitsanzo, mutha kutenga theka la zovala za saladi.
3. Pali zakudya zambiri zokopa mufiriji iliyonse. Khalani kutali ndi iwo. Mukamachepetsa thupi, yesetsani kuphunzitsa abale anu kuti azidya zakudya zopatsa thanzi.
4. Kuyimitsidwa mu malo odyera kapena odyera? Sungani saladi kapena nsomba zophika. Perekani mkate.
5. Onetsetsani kudya masamba ndi zipatso. Phatikizani iwo ndi mpunga ndi nyama zowonda. Pangani zipatso zopangira mchere.
6. Gwiritsani chidebe chaching'ono. Sinthani ubongo wanu kukhala zigawo zing'onozing'ono. Zotsatira zake, chakudya chochepa chimafunika kuthana ndi njala.
7. Osadya chakudya. Ngati mumadya pafupipafupi, njala singayambitse kudya kwambiri. Sungani phukusi la zipatso kapena zipatso m'thumba lanu.
8. Pitirizani kuyenda tsiku lonse. Ngati izi sizingatheke, pumulani pang'ono ndipo khalani ndi nthawi yochita masewera olimbitsa thupi. Kutalika kwa masewera olimbitsa thupi tsiku lililonse ndi ola limodzi.
9. Pezani kope kuti mulembe zomwe zikuchitika. Lembani zomwe mumadya. Izi zikuthandizani kupanga mndandanda wazakudya zomwe zingakuthandizeni kuti muchepetse kunenepa.
10. Phatikizani zakudya zopatsa mphamvu mu zakudya zanu: nyemba, oatmeal, buckwheat.

10 kg maupangiri ochepetsa kunenepa

Kodi mukufuna kutaya makilogalamu 10? Konzekerani ulendo wautali komanso waminga. Kutaya kulemera kwakanthawi kochepa kwambiri ndikosatheka popanda mapiritsi apadera kapena liposuction. Komabe, pambuyo mapiritsi mapiritsi, kulemera adzabwerera, ndipo pambuyo opaleshoni, muyenera kumwa mankhwala ndi mankhwala.

Ngati mukufunadi kutaya makilogalamu 10, kumbukirani kuti mutha kudya zakudya zopatsa thanzi za 1,500 patsiku mukamapanga mndandanda wazakudya zanu.

1. Idyani ma calories okhaokha, osapitirira 1500 okwanira patsiku.
2. Zakudya, kupatula chakudya cham'mawa, yambani ndi saladi wobiriwira wokometsedwa ndi mandimu ndi maolivi. Mayonesi sangathe kugwiritsidwa ntchito.
3. Iwalani ma marinade, nkhaka, zinthu zophika, nkhumba, shuga, ndi ma sodas. Monga machitidwe akuwonetsera, mutadya chidutswa chimodzi, ndizovuta kusiya. Osachepera mapaundi abwerera mwachangu.
4. Osachita masewera olimbitsa thupi m'mawa. Mukamaliza kalasi, chidwi chanu chidzakula. Chitani masewera olimbitsa thupi musanagone. Pitani kokayenda ndikuyendera sauna.
5. Ngati mwakhala ndi cholinga chochepetsa thupi, yesetsani kukwaniritsa izi, ngakhale mukukumana ndi zovuta komanso zopinga. Onetsetsani kuti muphatikize zakudya zanu ndi masewera olimbitsa thupi. Ndikulimba mtima komanso njira yonse, muchepera thupi msanga.
6. Gulani sikelo yamagetsi. Ndi chithandizo chawo, mudzawona momwe zinthu zikuyendera ndikuwongolera njira yochepetsera thupi.
7. Onetsetsani kuti mukukonzekera musanayambe kudya. Kukonzekera kumaphatikizapo zakuthupi, zakuthupi ndi zamakhalidwe. Kupanda kutero, mutagonjetsa mtunda waukulu, mutha kumasuka ndikusiya zonse. Mapaundi otayika abwerera, malingaliro azikulirakulira, ndipo nthawi idzawonongeka.

Malangizo a Kanema

Tikuyesera kutaya makilogalamu 20

Akatswiri azaumoyo apanga njira zambiri zothetsera kulemera kwambiri kunyumba. Kuti muchite izi, muyenera kutsatira malangizo ena.

1. Sinthani zakudya zanu. Idyani chakudya chokhutiritsa m'mawa. Musaiwale za phala. Lili ndi ulusi wambiri ndipo limatsuka thupi. Cook phala m'madzi opanda shuga, mchere komanso mafuta.
2. Landirani lamulo losinthana. Kupewa chakudya cham'mawa kapena chakudya chamadzulo masiku angapo kudzakuthandizani kuti muchepetse thupi. Ngati mulibe chakudya cham'mawa lero, idyani nkhomaliro mawa.
3. Chepetsani kuchuluka kwa kalori yanu pang'ono.Pitani kwa katswiri wazakudya kuti mukonzekere limodzi chakudya nthawi yonse yochepetsa.
4. Chotsani zakudya zoyipa: nyama yosuta, mbatata yokazinga, nyama yankhumba, zinthu zophika, maswiti.
5. Sambani thupi lanu. Chotsani zinyalala ndi poizoni. Imwani madzi ambiri.

Zakudya zimangogwira ntchito limodzi mochita masewera olimbitsa thupi. Ngati mulibe nthawi yopita kumalo ochitira masewera olimbitsa thupi, sinthani zochitika zanu ndikuyenda.

Anthu ena, posankha kuchotsa ma kilogalamu angapo, amadzipangira okha nthawi yayitali ndipo saganiza zowononga thanzi. Mafuta amasonkhana mthupi kwa zaka zambiri. Kuchotsa m'miyezi ingapo kumakhala kovuta. Kudzitopetsa ndi zakudya kumatha kusokoneza kugwira ntchito kwa ziwalo zina.

Kuchepetsa thupi mwachangu nthawi zambiri kumatsagana ndi kuwononga madzi ndi minofu yathu. Zotsatira zake, kuwonongeka kwamafuta kumachedwetsedwa ndikuchepetsa thupi kumakhala kovuta kwambiri.

Lolani kuti thupi lanu lizolowere chilengedwe chanu. Kutaya osaposa 3-6 kilogalamu pamwezi.