Kunenepa: Zomwe zimayambitsa matenda ambiri komanso njira zothandiza

Palibe kunenepa popanda chifukwa, makamaka, nthawi zonse zimatsimikiziridwa ndi zimayambitsa zenizeni. Pakati pa izi mosakayikira pali akudyetsa molakwika, yodzaza ndi zakudya zowoneka bwino zomwe zili ndi ma calories ambiri ndikuthandizira kutipanga pezani mapaundi owonjezera mu nthawi yochepa. Kanemayo pansipa mupeza zitsanzo.

Nazi zina mwa mafayilo a zimayambitsa ambiri pa chiyambi cha kunenepa ndi ena yothandizira kupewa.

Zakudya za yo-yo

Si chinsinsi: kusinthasintha kunenepa ndi kunenepa ndi tsoka kwa iwo.

Izi ndizomwe zimatchedwa theYo-yo zotsatira. Kusintha kwakukulu kwakadyedwe komwe kumapangitsa kuti thupi lizichepetsa komanso kudzikundikira kumapangitsa kuti kagayidwe kamisala kakhale kochepetsetsa komanso kuti thupi lichepetse ntchito zake kuti lisunge mphamvu, ndikupita mu mtundu wa njala mode: ndiye kuti, matupi athu amateteza mafuta osungidwa ndipo amatentha pang'ono, kunenepa.

Momwe mungapewere zotsatira za yo-yo

• Sankhani zakudya zabwino. Mwambiri, musagwere mumsampha wa Zakudya zoletsa kwambiri e kalori wochepa (osachepera 1000 calories patsiku), osapatsa mphamvu (ma protein okhaokha kapena ndiwo zamasamba kapena zopangidwa ndi mkaka), kapena zozizwitsa zabodza ndi kuchuluka kwamapiritsi kapena kugwedezeka.
• Khalani ndi cholinga choyenera nokha. Ngati muli ndi mapaundi awiri owonjezera, mumataya awiri osati asanu. Mukataya thupi kwambiri, mutha kuvutika ndi kufooka ndi kutopa, komanso kuwononga thupi lanu.
• Chitani mwachifatseZakudya zomwe zili zothamanga kwambiri sizigwira ntchito patapita nthawi.
• Tcherani khutu ku gawo lokonzanso. Iyi ndi nthawi yofunikira kwambiri pazakudya zanu. Zimaphatikizapo kuimitsa zakudya popanda kuyambitsa kunenepa. Munthawi imeneyi, Chenjerani ndi kuchita mopitirira muyeso (maswiti, mowa komanso zakudya zamchere kwambiri ...) ndikuyang'ananso pazambiri, kutchera khutu osazunza mafuta ndi shuga.

• Dalirani thandizo la a katswiri wazakudya kapena katswiri wa zamankhwala. Akatswiri azakudya amakupatsirani maziko azakudya zabwino komanso pulogalamu yopanga kuti muchepetse mapaundi anu owonjezera. Ndi kuyang'aniridwa komanso kuwongolera nthawi zonse akatswiri, mudzakhala olimbikitsidwa.
• Sewerani masewera. Kuphatikiza zomwe mumadya ndi masewera ndi njira yabwino kwambiri yochepetsera thupi osayambiranso kuyambiranso. Chifukwa chake, konzekerani zolimbitsa thupi kwa maola atatu pa sabata, makamaka kupirira: kuyenda mwachangu, kupalasa njinga, kuthamanga, kusambira ...
• Moyo wathanzi, makamaka kukhitchini. Kuti muchepetse kunenepa, muyenera kutsatira imodzi Zakudya zoyerandiye kuti, idyani kasanu patsiku, kuphika opanda mafuta, musagule zopangidwa kale, maswiti, mabisiketi kapena zakumwa zotsekemera zotsekemera. Ndikofunika idyani zipatso zambiri, ndiwo zamasamba ndi zopanga mkaka zachilengedwe. Ngati mungathe kuchita izi, simubwezeretsa kulemera kwanu, koma simudzakhalanso wonenepa. Idyani wathanzi sikuyenera kukhala kotopetsa, pali maphikidwe masauzande ambiri omwe angakupangitseni kuyamba kukonda zipatso ndi ndiwo zamasamba!

Kusintha kwa moyo

Yambani kugwira ntchito, kuti akwatirane, gawanani ndi, suntha nyumba, mudzipeza mulibe ntchito Zonse ndizofunika kusintha zomwe zingayambitse kunenepa. Izi ndi zochitika zomwe zimalumikizana ndi forte mkhalidwe wamavuto: muzochitika izi, kuwonjezeka kwa kapangidwe ka cortisol, yotchedwanso mahomoni opsinjika, kumatha kubweretsa kuwonjezeka kwadzidzidzi kwa kulemera kwa thupi, kuphatikiza pamavuto ena amthupi kapena amisala.

Malangizo aliwonse a sungani kulemera kwanu mphindi za kusintha ndi kupsinjika kwakukulu.

• Sungani mfundo zanu: ie zakudya zisanu patsiku kuti ziwonongedwe munthawi zoikika.
• Yesani kusunga imodzi chakudya chamagulu, posankha zipatso, ndiwo zamasamba, nyama yoyera ndi nsomba. Chepetsani mafuta ndi maswiti ndipo musagwiritsenso ntchito mkaka mwina.
• Chitani zinthu munthawi yake: mukawona kuti mukuwonjezeka, makamaka munthawi zovuta pamoyo wanu, onetsetsani kuti mukulemera, dzichepetseni pafupipafupi ndikudziyikira malamulo patebulo.
• Ngati ndinu otanganidwa kwambiri, pezanibe nthawi pumulani pang'ono kuchokera ku pc ndi kudya pang'onopang'ono.
• Dzikakamizeni kuchita masewera. Ziribe kanthu ntchito yomwe mungasankhe, chofunikira ndikuti mukhale ndi masewera olimbitsa thupi, othandizana nawo kuti muchepetse kunenepa; mwa njira iyi mafuta opitilira muyeso amawotchedwa, mumalandira imodzi zowoneka bwino kwambiri ndipo umachitikira kumeneko kusokonezedwa kuchokera pachiyeso chodyera nthawi zonse. Sankhani masewera oyenerana ndi mayendedwe anu, yesetsani maola 3 pa sabata ndikupita kokayenda Mphindi 30 tsiku lililonse.
• Malipiro owonjezera. Chakudya chamabizinesi ndi chakudya chamakandulo ndi gawo la moyo ndipo simungathe kuchita popanda iwo. Mutatha kudya mopitirira muyeso, pitirizani kudya zina detox wathanzi.

Lekani kusuta

Chikola chizolowezi choipa iyenera kuyimitsidwa nthawi zonse, koma ngati mungafune kutero, ndipo zingakhale zabwino, muyenera kutero mvetserani kulemera kwanu.

Chiwerengerocho chimadzilankhulira chokha: azimayi omwe amasiya kusuta amapeza ma kilogalamu 3,8. Mukasiya kusuta, kuchuluka kwa mitsempha yamatenda zoyambira (kugwiritsa ntchito mphamvu mopumira) amachepetsa, kudzutsachilakolako ndi kuwonjezera kupanikizika ndi chidwi. Komabe, masewerawa ndi ofunika kandulo: kusuta kumawononga thanzi, thanzi komanso kukongola.

Pofuna kupewa kunenepa pazifukwa izi mutha kutsatira malangizo awa:

• Pezani mphamvu zomwe mumadya. Mukasiya kusuta, mumaotcha ma calories ochepa patsiku kuposa masiku onse: tili pakati pa 250 ndi 300 kcal. Njira yokhayo yothetsera kunenepa, chifukwa chake, ndikumvetsera zakudya, kuchepetsa kudya kwa mafuta othamanga ndi shuga.
• Konzani Zakudya 4 mpaka 5 patsiku, kuposa 2 kapena 3. Sankhani shuga wosachedwa (chakudya, buledi) e Fiber (zipatso ndi ndiwo zamasamba) ndikumwa madzi ambiri, tiyi ndi msuzi.

Mavuto okondana komanso mavuto amanjenje

Ngakhale izi, pambuyo kuchepa koyamba kwa njala ndi kulemera, mutha kupeza ma kilogalamu angapo ngati simusamala.
Nawa malingaliro ena:

• Chakudya chopatsa thanzi komanso choyenera. Yesani kulemba ntchito onse zakudya zofunikira pakuchita bwino kwa thupi.
• Sinthani kuphika kwanu. Zakudya zosakonzeka: konzani menyu anu ndi zakudya zotentha, zophika kapena zokumba, ndi zitsamba ndi zonunkhira. Perekani zokonda zotsekemera ndi mafuta opepuka. Chepetsani maswiti, masoseji ndi chakudya.
• Sinthani kaganizidwe kanu. Osatengeka ndi kusiya kusuta ndikulemera. Pofuna kupewa kudya mopitirira muyeso ndi kupsinjika, phatikiza masewera awiri kapena atatu, masewera (zosewerera, kujambula…) ndi gawo lopumula sabata iliyonse. Ndi njira yabwino kwambiri yotaya mapaundi osafunikira.
• Dzisamalire. Mapaundi omwe amabwera pambuyo pa kusintha kwa moyo monga kupatukana, kusiya kapena ubale womwe udatha molakwika, nthawi zambiri amakhala zotsatira zakusasamala za wekha. Osadzilola kuti mupite, mudzipangire nokha zokongola ndikuyang'ana zokhumba zanu!

Mimbayo

Amayi ambiri onenepa pamene ali ndi mwana. Choyambitsa: i kusintha kwa mahomoni komanso chikhulupiriro chofala choti muyenera kudya kawiri konse. Zotsatira ndi chiyani? Mayi woyembekezera amasunga mafuta, m'chiuno mwake mwazunguliridwa ndipo amapeza mapaundi ochepa onenepa kwambiri pambuyo pobereka. Ngati mukuyembekezera mwana kapena mwangobereka kumene, malangizo awa ndi anu:

• Chenjerani ndi kulemera kwakuchuluka. Mayi woyembekezera amafunika 2000 kcal / tsiku ndi 2200 koyambirira, kenako 2500. Ngati munali wowonda musanatenge mimba, muyenera kulemera pakati pa 12,5 ndi 18 kg, ngati mutakhala ndi kulemera koyenera muyenera kuwonjezera pakati pa 11,5 ndi 16 kg, ndi ngati munali onenepa kwambiri, pakati pa 6 ndi 10 kg.
• Sungani chakudya chanu. Zonse za inu ndi mwana wanu, pewani mafuta ndi shuga ndikuika patsogolo zakudya zofunikira chifukwa chake chitukuko ndi kukula za khanda, kuphatikiza mapuloteni (nyama, nsomba, mazira) ndi shuga wocheperako (chakudya ndi mkate). Kupereka mphamvu yoyenera kubetcherana mafuta acids (mafuta, batala), kwa dongosolo lamanjenje ndi mafupa, calcium, komanso mavitamini ndi fiber (zipatso ndi ndiwo zamasamba).
• Sewerani masewera, koma samalani kuti musankhe zoyenera: muiwale masewera owopsa ndikusankha zokoma (kusambira, masewera olimbitsa thupi a aqua, ma gym olimbitsa, kuyenda).
• Ngati mungathe, kuyamwitsa: sizabwino kwa mwana yekha, komanso kwa inu, chifukwa amathandizira kuchepa thupi komanso cellulite. Potsutsana ndi zomalizirazi, ganizirani zogwiritsa ntchito mafuta odana ndi cellulite yokhudzana ndi kutikita.
• Chepetsani mphamvu zomwe mumadya. Mwangobereka kumene ndipo mukumva otopa komanso osalimba. Chifukwa chake, kutayika kwa magalamu 500 pa sabata ndicholinga chovomerezeka. Kuti muchepetse kunenepa, sungani chimodzi zakudya zosiyanasiyana komanso moyenera koma kuchepetsa kuchuluka (kuyambira 1700 mpaka 1800 kcal / tsiku), popewa kumangodya kapena kusokoneza zakudya zopanda pake komanso zokhwasula-khwasula pakati pa chakudya.

Nthawi ya kusamba

La kusamba ndi gawo lina la moyo lomwe, monga china chilichonse, liyenera kumvedwa ndikusinthidwa kusintha komwe kumachokera. Kukhala ndi thupi lolimba kumafunikira malangizo ena, makamaka munthawi yovuta momwe mahomoni zingakhudze ndipo kukhumudwitsa thupi lathu.
Nawa maupangiri olepheretsa kupitilira kwa nthawi kuti musinthe mawonekedwe anu:

• Samalani zakudya zanu. Nthano zambiri zatulukira pakutha kwa kusamba. Chodziwika bwino ndikuti kunenepa sikungapeweke. Ndizowona kuti kusiyanasiyana kwa mahomoni kumapangitsa kuti thupi lisinthe. Chifukwa chake, chofunikira ndikumvetsetsa matupi athu ndikusintha kusintha kumeneku. Kuti tichite izi, tiyenera kutsatira imodzi kudya moyenera ndikuwongolera kudya mafuta omwe ndi ovuta kuthetsa.
• Masewera ndi ofunikira. Kuchita masewera olimbitsa thupi ndikofunikira m'mbali iliyonse ya moyo, koma pakutha kwa thupi kumakhala kofunika kwambiri. Chifukwa cha kusiya estrogen, kutayika kwa minofu, motero ndibwino kuchita zolimbitsa thupi. Kenako phatikizani zochitikazi ndi maphunziro amtima mwamphamvu kwambiri komanso mwachidule.