Ndani salota kuti achotse ma kilogalamu osafunikira zomwe zativutitsa kwa milungu, miyezi kapenanso zaka munthawi yochepa kwambiri? Chifukwa chake ndizomveka bwino kuti kuyesayesa - komanso zomwe zimalimbikitsa - zimakhala zabwino kwambiri tikapatsidwa chiyembekezo chimodzi kuwonda msanga. Komabe, wina ayenera kufunsa momwe zilili zenizeni lonjezo lakutaya thupi kwakanthawi kochepa. Tidafunsa Silke Kubwezeretsa, wamkulu wa German Society for Nutrition (DGE).
Mwambiri, malingaliro a katswiri ndi omveka bwino: nthawi zambiri, malonjezo azakudya izi sasungidwa.
Zomwe mungataye mu sabata zimadalira, mwazinthu zina, kwambiri pazoyambira.
Chonde dziwani izi: Anthu onenepa kwambiri amachepetsa thupi mwachangu komanso mwachangu kwambiri kuposa omwe amangolimbana ndi mapaundi awiri kapena atatu owonjezera. Imathandizanso pa kuchuluka kwa zomwe mumadya komanso ngati mumasewera. Komabe, mapaundi asanu pa sabata ndizosatheka ngakhale kwa munthu wonenepa kwambiri.
«Ndikotheka kutaya ma kilos angapo sabata limodzi» atero a restemeyer, «komabe, ndikofunikira kudziwa kuti silimakhala mafuta poyamba, koma madzi okha. Kutaya mapaundi a minofu ya adipose muyenera kuwotcha 7000 kcal! " Pachifukwa ichi, katswiri akuchenjeza kuti zakudya zazifupi sizikhala: zitha kubweretsa zotsatira, koma zidzakhala ngati "chinyengo".
Njira yoyenera yochepetsa thupi ndi iti?
Katswiri wazakudya amalimbikitsa kuonda pang'onopang'ono, koma m'kupita kwanthawi. «Aliyense amene ataya kulemera kwakanthawi kochepa kwambiri amakhala pachiwopsezo chosapatsidwa mokwanira michere yonse amafunika kukhala nawo mphamvu tikufuna ndi kuti ndi zabwino ku thanzi lathu. Kuphatikiza apo, chifukwa chaYo-yo zotsatira, mupezanso kulemera kumeneku mwachangu.
Thupi lathu la metabolism limalowa m'modzi mpumulo ngati timadya pang'ono. Mukangobwereranso ku zomwe mumadya, thupi limatenga ma calories onse ndi masitolo momwe zingathere. Cholozera cha sikeloyo chidzaukanso mosasinthika. "
«Kuti mupusitse zotsatira za yo-yo, muyenera kuchepa thupi mwanzeru. Hafu ya kilogalamu sabata, pamenepo uno a ma kilogalamu awiri pamwezi ndi abwino»Akutero Silke Restemeyer. Komanso tikulimbikitsidwa kuti tichite milungu inayi kapena isanu ndi umodzi yopuma pa zakudya pambuyo makilogalamu atatu mpaka asanu oyamba, pomwe kulemerako kumasungidwa.
Omwe amachepetsa thupi motere samapatsa mwayi yo-yo mwayi ndipo amakhala otsimikiza kuti angapeze michere yonse. "
Mwa mapulogalamu ochepa omwe alipo, Silke Restemeyer amatchulapo imodzi yomwe ingagwire ntchito ikatsatiridwa mosamala. Izi ndi Alonda Olemera, zakudya zopatsa nzeru "zokumbukira" zomwe zimakumbukira kuposa boma lokakamira maphunziro a zakudya. Ndi dongosolo la mfundo, iwo omwe amamutsatira amaphunzira kugawa zopatsa mphamvu tsiku lonse ndi sabata, akusangalala ndi "kususuka" nthawi ndi nthawi osasankha chilichonse.
Kodi mumafunikira mafuta angati patsiku?
Tsopano tikudziwa kuchuluka kwama calories omwe tikufunikira kuti tisunge kuti titaye 1 kg yamafuta amafuta. Kuphatikiza apo, taphunzira kuti thupi lathu limagwira ntchito mofananamo ndi "mphamvu zopulumutsa": mlingo wathu wamafuta kagayidwe kachakudya amachepetsa tikamachepetsa kalori wambiri. Zomwe zimafotokozera chifukwa chomwe kuwonongeka kwa chakudya cha 1 kapena masabata awiri sikulonjeza pakapita nthawi.
Koma tikudziwa bwanji ndi ma calories angati omwe thupi lathu limafunikira kwenikweni, mosasamala kanthu kuti tikufuna kutaya mapaundi ochepa kapena kungokhalabe olimba? Zomwe timafunikira tsiku lililonse zimadalira zinthu zosiyanasiyana, monga jenda, zaka komanso kulimbitsa thupi. Kuti muwerenge, mutha kufunsa upangiri wa katswiri poganizira zofunikira zonse kuti akonze chimodzi kuwonda wathanzi komanso koyenera.
Kodi mumapeza zotsatira zina zochepetsera thupi pochita masewera?
Ngati mukufulumira kuti muchepetse kunenepa, palibe njira yopewera masewera. Mukaphunzitsa kangapo pa sabata, mumachedwa kutaya mapaundi ochepa. Kwenikweni, kuyambitsa kuwotcha mafuta kudzera mu masewera olimbitsa thupi sikokwanira kuonda, koma kwa muzimva bwino ndikumva bwino.
Kaya apite m'malo ochitira masewera olimbitsa thupi, Chitani masewera olimbitsa thupi kunyumba kapena sankhani kudzipereka nokha liwiro kapena pa yendani pakati pa chilengedwe, kusewera masewera ndi omwe amagwirizana nawo kwambiri kuonda ndi a kukhala ndi thanzi labwino. Zowonadi, zolimbitsa thupi zimakhudza placebo m'malingaliro ndipo zimathandiza kutsitsa nkhawa ndi mavuto, Zinthu ziwiri zomwe zimatipangitsa kudya kwambiri!
Chofunika kwambiri pomaliza: Kukhala ndi moyo wathanzi komanso kudya zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi ndi njira yabwino kwambiri yopezera thanzi nthawi yayitali ndikukwaniritsa thanzi lanu.
Kuti mumve zambiri za kuchepa thupi, onani Anthu.
