Bella Adams
Azimayi makamaka nthawi zambiri amaunjikira ma flab omwe sakondedwa m'dera lozungulira chiuno. Chinthu chokha chomwe chimathandiza tsopano ndi kuphatikiza masewera ndi kusintha kwa zakudya kuti flab iwonongeke kachiwiri.
Mafuta a m'chiuno nthawi zambiri amakhala osasangalatsa kwa ambiri, makamaka chifukwa samachoka msanga.
Ngakhale kutchulidwa kuti "mphete za moyo" sikupangitsa kuti zinthu zikhale bwino. Ena samva bwino chifukwa mipukutuyo imawonekera pansi pa malaya kapena kuima pamwamba pa lamba.
Kuphatikizidwa kwa zakudya zokhala ndi fiber, mapuloteni ambiri, ndi masewera osiyanasiyana kumathandiza kulengeza nkhondo pa mafuta a m'chiuno - tiyeni tipite.
Zomwe zimayambitsa mafuta m'chiuno
Mafuta am'thupi ndi njira yochenjera kwambiri m'thupi kuti asunge mphamvu ndikutha kubwereranso kuzinthu zadzidzidzi.
Zimakupangitsani kutentha ndikukutetezani - ndipo zimakhala zomveka, makamaka mukaganizira mbiri ya chitukuko cha anthu: Popeza tidakali ndi matupi a Stone Age omwe anayenera kukhala ndi moyo kwa nthawi yaitali popanda chakudya, thupi limasunga zonse zomwe lingapeze.
Komabe, ngati mukufuna kuchotsa mafuta m'chiuno, kulungamitsidwa kogwira ntchito kwamafuta osakondedwa ndikosavuta.
Kumene thupi limadziunjikira mafuta madipoziti ndi kuchuluka makamaka chifukwa cha majini zinthu, kuwonjezera pa moyo zizolowezi ndi chakudya chamagulu. Azimayi, makamaka, amakonda kudziunjikira mafuta m'thupi ngati mawonekedwe a chiuno.
Zikadakhala kuti zili m'mimba, sizingakhale bwino kwa oyembekezera, chifukwa chake kudzikundikira mozungulira mafupa a m'chiuno. Amuna, kumbali ina, amakonda kulimbana ndi mafuta am'mimba kapena mafuta ochulukirapo pachifuwa.
Zochita zabwino kwambiri zolimbana ndi mafuta a m'chiuno
Ngati mukufuna kulimbana ndi chiuno chanu, akatswiri amanena kuti mungathe kuchita popanda treadmill, cross trainer, ndi zina zotero mu masewera olimbitsa thupi. Maphunziro owonjezera a cardio adzakufikitsani kumeneko mofulumira, koma kulimbitsa mphamvu kokha ndikokwanira kuchepetsa mafuta m'kupita kwanthawi. Ndi zida zophunzitsira zoyenera, mutha kupanga minofu kuchokera kunyumba popanda mavuto.
Monga momwe zimakhalira zolimbitsa thupi, thupi limafunikira mphamvu panthawi yophunzitsira mphamvu ndipo motero limawotcha zopatsa mphamvu. Ndipo zambiri zikangotenthedwa kuposa zomwe zimamwedwa, zimapita kumalo osungiramo mafuta ndikupeza mphamvu kuchokera kumalo osungiramo mafuta.
Pakuwongolera: Mlingo woyambira wa metabolism umafikira 80 peresenti ya chiwopsezo chonse cha metabolism. Chifukwa chake ndipamwamba kwambiri, mumawotcha kwambiri - ngakhale mutakhala waulesi pa sofa.
Izi zimatchedwa afterburn effect. Thupi lanu likupitiriza kusintha mafuta ndi chakudya kukhala mphamvu. "Kutentha" kumeneku kumayambitsidwa ndi mitochondria. Selo lililonse la minofu m'thupi limakhala ndi "mphamvu" yotereyi yomwe imayang'anira kupanga mphamvu.
Mukakhala ndi ma cell aminyewa, mitochondria imachulukirachulukira. Zotsatira zake, maphunziro amphamvu amawonjezera kuchuluka kwa kagayidwe kachakudya, i.e. kuchuluka kwa zopatsa mphamvu zomwe thupi limawotcha pakupuma kwathunthu.
Kuwonjezera pa kuphunzitsa mphamvu, HIIT, kapena High-Intensity Interval Training, ndi njira yabwino yowotcha mafuta ndi kumanga minofu mogwira mtima momwe mungathere mu nthawi yaifupi kwambiri.
Ubwino wake: Magawo atatu okha a mphindi 30 pa sabata ndi okwanira.
Zakudya zoyenera kuchotsa mafuta m'chiuno
Sizopanda pake zomwe akunena: paketi sikisi imapangidwa kukhitchini. Chifukwa ngati mukufuna kulimbana ndi mafuta a m'chiuno ndikuchotsa minofu ya m'mimba, ndiye kuti muyenera kumvetsera zakudya zanu - zimakhala ndi gawo lalikulu kuposa masewera olimbitsa thupi. The Weight Loss Cookbook ikhoza kukuthandizani kupeza kudzoza kwatsopano pamaphikidwe okoma komanso athanzi.
Kuti mufike ku maselo amafuta, pali zinthu zingapo zopindulitsa: kuchepa kwa calorie ya 150 mpaka 500 zopatsa mphamvu tsiku lililonse, chakudya chokhala ndi fiber ndi mapuloteni, komanso kupewa shuga woyengedwa ndi mafuta osinthika.
Komanso, imwani madzi okwanira ndi tiyi wopanda zotsekemera tsiku lililonse. Lamulo la golide: kumwa madzi okwanira kuyenera kukhala pafupifupi peresenti ya kulemera kwa thupi lanu.
Kuti mudziwe kuchepa kwa calorie, ndikofunikira kuwerengera kuchuluka kwa metabolic.
Zakudya zamafuta ochepa madzulo zimatha kukupatsani chithandizo chowonjezera: Miyezo ya insulin imakhalabe yotsika komanso yosasinthika ndi chakudya chamadzulo chokhala ndi mapuloteni ambiri.
Ngati mwamaliza maphunziro anthawi yayitali madzulo, kuyaka kwamafuta kumalimbikitsidwa ndi kuphatikiza uku usiku wonse, popeza malo ogulitsa chakudya amachotsedwa bwino ndipo thupi liyenera kutenga mphamvu yofunikira kuchokera ku maselo amafuta.
Chifukwa chake, chinsinsi chachikulu chothandizira kuthana ndi mafuta am'chiuno ndi zakudya zokhala ndi mapuloteni.
Kale ndi chimbudzi cha mapuloteni thupi liyenera kugwiritsa ntchito mphamvu - motero kale 25 peresenti ya zopatsa mphamvu zimatuluka ndipo sizigwera pa Hüften.
Mapuloteni ndi ofunikiranso pomanga minofu, ndipo mukakhala ndi minofu yambiri, thupi lanu limagwiritsa ntchito mphamvu zambiri popuma.
Maphikidwe malingaliro olemera mu mapuloteni
Ndikofunikira kuti musasiye kwathunthu chakudya cham'mimba - mutha kukonzekera pamlingo wopitilira 50 mpaka 150 magalamu patsiku.
Yang'anani pazakudya zovuta zamafuta okhala ndi index yotsika ya glycemic, yomwe imakhala ndi zotsatira zochepa pamilingo ya shuga m'magazi, imakupangitsani kuti mukhale odzaza nthawi yayitali, komanso imapereka fiber ndi zinthu zofunika.
Zogulitsa zambewu zonse, buckwheat, quinoa, amaranth, mbatata, kapena oatmeal ndizoyenera kuchita izi.
Mafuta athanzi monga omega-3 amathandizanso kwambiri. Mafuta a polyunsaturated mafuta acids amakhudza kukhazikika kwa mahomoni komanso kupanga minofu.
Gwiritsani ntchito njere za fulakesi, mbewu za chia, mafuta a linseed, walnuts, mafuta a azitona, mbewu za hemp, kapena mapeyala.
