Phunzitsani Mafuta a Mimba: Ili Ndilo Mfungulo Yapakati Pakatikati

Mimba imatengedwa kuti ndi vuto loyamba. Ndi kusakaniza koyenera kwa masewera ndi zakudya, pakati pa lathyathyathya sayenera kukhala chitoliro loto. Tikuwonetsani masitepe ofunikira kwambiri kuti mukwaniritse cholinga chanu.

Mimba yosalala, yomveka bwino ndiye chomaliza kwa anthu ambiri.

Ndizosadabwitsa, popeza paketi sikisi nthawi zambiri imakondweretsedwa m'malo ochezera a pa Intaneti ngati yabwino kukongola. Koma lamba wa moyo nthawi zambiri amaonedwa kuti ndi wosathandiza.

Koma zowopsa kwambiri kuposa zomwe zimaganiziridwa kuti ndi zolakwika zowoneka ndizowopsa paumoyo wamafuta "oyipa" am'mimba.

N'chifukwa chiyani mafuta m'mimba si abwino?

Kale, mafuta a m'mimba anali ofunikira kuti munthu akhale ndi moyo panthawi ya njala. Mosiyana ndi mafuta osungira matako kapena ntchafu, mafuta otchedwa visceral abdominal mafuta, mwachitsanzo, mafuta apansi pamimba, amatha kusinthidwa ndi thupi kukhala shuga ndipo motero kukhala mphamvu.

Koma masiku ano, njira yodzitetezera imeneyi ndi yosafunika kwenikweni, makamaka m’mafakitale akumadzulo. Komabe, mafuta a m'mimba akhalabe ndi munthu.

Chowopsa chake ndikuti mafuta a visceral amakhala otanganidwa kwambiri. Lili ndi zinthu zozungulira 200 ndi mamolekyu otupa omwe amakhala ndi zotsatira zoyipa kwambiri m'thupi.

Mafuta owopsa a m'mimba amadziphatika ku ziwalo monga chiwindi ndi kapamba, motero amawonjezera kutuluka kwa m'mimba. Zotsatira zazaka zakuchulukira kwamafuta am'mimba zitha kukhala matenda monga:

• shuga
• Kuthamanga kwa magazi
• Arteriosclerosis (kuwerengera kwa mitsempha ndi mitsempha)
• Chiwindi chamafuta
• Kutupa kwa ziwalo

Malinga ndi bungwe la Germany Federal Center for Nutrition, chiuno chozungulira 80 centimita kwa akazi ndi 94 centimita kwa amuna chimaonedwa kuti ndi chopanda thanzi. Zimakhala zowopsa kuchokera ku 88 ndi 102 centimita motsatana. Izi zikufanana ndi kuchuluka kwa mafuta pamimba pafupifupi 30 mpaka 35 peresenti.

Kuzungulira m'mimba wathanzi kumatha kunenedwa kukhala pakati pa 19 ndi 25 peresenti kwa amayi - kapena 29 peresenti ndi zaka zokulirapo - ndi pakati pa 13 ndi 25 peresenti ya amuna.

Kodi ndingachepetse bwanji mafuta am'mimba?

Mfundo yofunika kwambiri choyamba: Kuchita masewera olimbitsa thupi kungakuthandizeni kuchepetsa kuchuluka kwa mafuta m'thupi lanu, koma sizingatheke kuonda makamaka pazigawo zina za thupi mwa kuphunzitsa.

Phukusi lachisanu ndi chimodzi kotero silidzawoneka kupyolera mu maphunziro a m'mimba tsiku ndi tsiku, koma kupyolera mwa kuphatikiza maphunziro a thupi lonse ndi zakudya zoyenera.

Kuti muchepetse mafuta am'thupi lanu komanso kuti muchepetse thupi m'mimba mwanu, muyenera kuyang'ana kwambiri kulimbitsa thupi komanso kuphunzitsidwa kwanthawi yayitali (HIIT).

Chifukwa chiyani? Kupyolera mu maphunziro a mphamvu ya thupi lonse, mumawonjezera minofu, yomwe imakulolani kutentha zopatsa mphamvu ngakhale mutapuma, monga kukhala kapena kuyimirira. Kilo imodzi yowonjezereka ya minofu imakulitsa kuchuluka kwa kagayidwe kake ka tsiku ndi tsiku ndi pafupifupi 100 kcal.

Choncho pophunzitsa, yang'anani kwambiri kutsutsa magulu akuluakulu a minofu nthawi imodzi. Zochita zolimbitsa thupi zonse ndi zabwino pa izi:

Magulu

• Sitima: Matako, ntchafu, mimba, m’munsi
• Zovuta: zovuta
• Zindikirani: mawondo ndi zala zimazungulira pang'ono kunja, ndipo kumtunda kumakhala kowongoka, oyamba kumene amagwira ntchito yokweza chidendene.

Maunitsi

• Sitima: Matako, ntchafu, mimba, nsana, kugwirizana.
• Zovuta: zapakati mpaka zovuta (zolemera)
• Zindikirani: Bondo lakutsogolo limazungulira pang'ono kunja, kumtunda kwa thupi lolunjika, mimba ndi yolimba

Zovuta za Hip

• Sitima: kumbuyo konse kwa miyendo & matako, zowonjezera m'chiuno, pamimba
• Zovuta: zovuta
• Zindikirani: zidendene pansi, mmbuyo molunjika, kwezani mafupa a chiuno mwamphamvu, osatsitsa matako, pang'onopang'ono mmbuyo

Zokopa

• Sitima: Mikono, mapewa, kumtunda kwa msana, chifuwa, mimba.
• Zovuta: zovuta
• Zindikirani: mimba ndi yolimba, konzani mapewa mwamphamvu ndikuwakokera pansi kumbuyo

Spiderman push-ups

• Masitima: mapewa, mikono, miyendo, matako, chifuwa, minofu yowongoka & yam'mbali yam'mimba
• Zovuta: zovuta
• Chidziwitso: Thupi ngati thabwa, mawondo amakokera m'zigongono mosinthana, kuyang'ana kumapita nawo

Kusakaniza koyenera kolimbitsa thupi kumakhala ndi mphindi 30 mpaka 45 zolimbitsa thupi masiku atatu kapena anayi pa sabata komanso kulimbitsa thupi kumodzi kapena kuwiri kwa HIIT kapena magawo a cardio sabata iliyonse.

Chofunika: Ngati n'kotheka, muyenera kupewa kupirira pafupipafupi komanso mwamphamvu kapena kuphunzitsidwa kwakanthawi, chifukwa izi zimakulitsa kupanga kwa cortisol ya hormone yopsinjika. Zotsatira zake, mudzakhala ndi njala yowonjezereka ya maswiti ndi mafuta adzasungidwa, makamaka m'mimba.

Komanso, mlingo wa testosterone umachepa. Hormone yakukula imakonda kumanga minofu ndikulimbikitsa kuyaka kwamafuta motero ndikofunikira kuti muchepetse thupi pamimba.

Kodi ndimadya bwanji kuti ndichepetse thupi pamimba?

Kaya ndi m'mimba mwako, miyendo, kapena matako - kuti muchepetse thupi muyenera kukhala ndi kuchepa kwa calorie. M'mawu ena, kutentha zopatsa mphamvu kuposa inu kudya.

Ngati mumachita masewera olimbitsa thupi pafupipafupi ndikuwonjezera kuchuluka kwa metabolism yanu pomanga minofu, muli panjira yoyenera. Koma kuchita masewera olimbitsa thupi ndi theka la nkhondo. Chakudya ndichofunikanso chimodzimodzi.

Ngati mukufuna kuti mukhale ndi mafuta a m'mimba, muyenera kuganizira za zakudya zochepetsera kalori ndikuchepetsanso ma calories 200 mpaka 500 patsiku.

Tip: Muwerengeretu kuchuluka kwa metabolic yanu pasadakhale. Ndizosavuta kutsata zopatsa mphamvu tsiku lonse ndi tracker yolimbitsa thupi komanso pulogalamu yama calorie.

Macronutrients ayenera kugawidwa motere:

• 45% chakudya
• 30% mafuta
• 25% mapuloteni

Zakudya zopatsa mphamvu siziyenera kupewedwa kwathunthu, chifukwa minofu yanu imafunikira mphamvu kuti ikule. Zakudya zabwino kwambiri zama carbohydrate zimaphatikizapo mapira, quinoa, mbatata, ndi oatmeal. Ndiwothandiza makamaka mukamaliza masewera olimbitsa thupi kuti mudzazenso masitolo anu opanda kanthu a glucose thupi lanu lisanatenge mphamvu kuchokera kuminyewa yanu.

Mafuta athanzi amapezeka muzakudya monga avocado, mafuta a linseed, mafuta a azitona, ndi mtedza (amondi, walnuts). Simuyenera kuwononga mafuta konse, chifukwa thupi limawafuna kuti apange testosterone yokhazikika. Kuchuluka kwa testosterone ndi progesterone kumalimbikitsa kutaya mafuta ndi kumanga minofu.

Komanso, fikirani zakudya zokhala ndi mapuloteni. Sikuti amangokuthandizani kuti mufikire kulemera kwanu koyenera mwachangu komanso kukhala odzaza nthawi yayitali komanso kuwongolera kagayidwe kanu, kamangidwe ka minofu, komanso kutaya mafuta.

Magwero abwino a mapuloteni a masamba ndi mphodza, mbewu za dzungu, nyemba za impso, soya flakes, ndi tofu.

Kuti muchepetse thupi, muyenera kusiya kumwa mowa, zakumwa zotsekemera ndi maswiti, zinthu zopepuka komanso zotsekemera, tirigu, zakudya zopatsa thanzi, komanso mafuta a trans. Izi nthawi zambiri zimapezeka mu chips kapena zakudya zina zokazinga.