Kuchepetsa thupi mwachilengedwe komanso kosavuta

Kuchepetsa thupi mwachilengedwe komanso kosavuta

Kuchita masewera olimbitsa thupi, kudya zakudya zopatsa thanzi, komanso kutsatira zakudya zinazake ndi zina mwazosankha zomwe zingakuthandizeni kuchepetsa thupi. Ngakhale kuti zakudya zambiri, zakudya zopatsa thanzi, ndi ndondomeko zosinthira zakudya zimatsimikizira kuti munthu ataya thupi mofulumira, ambiri a iwo samathandizidwa ndi umboni wa sayansi. Lipoti lofalitsidwa ndi Boldsky limapereka njira zingapo zoyendetsera kulemera kwa sayansi, zomwe ziri motere

1. Yesetsani kudya mosamala

Kudya moganizira kumaphatikizapo kulabadira momwe mumadyera komanso komwe mumadya. Kuchita zimenezi kungathandize kuti munthu akhale wonenepa komanso azisangalala ndi chakudya akamachidya. Tsoka ilo, anthu ambiri amayenera kudya mwachangu kuti akwaniritse zofuna za moyo wawo wotanganidwa akuyenda m'magalimoto awo, pamadesiki awo, akuwonera TV kapena kugwiritsa ntchito foni yamakono. Chifukwa chake, samasamala za kudya kwawo.

2. Kusala kudya kwakanthawi

Kusala kudya kwapang'onopang'ono ndi njira yodyera yomwe imaphatikizapo kusala kudya kwanthawi zonse, kwakanthawi kochepa komanso kudya kwakanthawi kochepa kwatsiku. Kafukufuku wambiri wasonyeza kuti kusala kudya kwakanthawi kochepa, mpaka masabata a 24, kumabweretsa kuchepa thupi kwa anthu onenepa kwambiri. Ndi bwino kumadya zakudya zopatsa thanzi pamasiku osasala kudya komanso kupewa kudya kwambiri. Pali mitundu yosiyanasiyana ya kusala kudya kwapakatikati, kotero mutha kusankha mtundu wa kusala kwapakatikati komwe kumagwirizana ndi dongosolo la munthu aliyense.

3. Idyani chakudya cham'mawa

Powongolera mahomoni olakalaka kudya, zomanga thupi zimatha kuthandiza anthu kuti azikhala okhuta. Chifukwa chachikulu ndichakuti amachepetsa njala ya ghrelin pomwe akuwonjezera mahomoni a satiety. Zakudya zotsatirazi ndi zosankha zabwino pa chakudya cham'mawa chokhala ndi mapuloteni ambiri: mazira, oats, mtedza ndi batala wambewu, sardines, ndi chia seed pudding.

4. Chepetsani shuga ndi ma carbs oyeretsedwa

Ambiri amadya zakudya zomwe zimakhala ndi shuga wambiri, ndipo ngakhale zakumwa zomwe zili ndi shuga zimalumikizana mwachindunji ndi kunenepa kwambiri. Mpunga woyera, mkate, ndi pasitala ndi zitsanzo za chakudya chamafuta oyeretsedwa. Kutembenuka mwachangu kwa glucose kumachitika kuchokera ku zakudya izi, makamaka chifukwa zimagayidwa mwachangu. Glucose wochulukira akalowa m'magazi, amalimbikitsa insulin ya mahomoni, yomwe imathandizira kusungidwa kwamafuta mu minofu ya adipose.

5. Idyani fiber yambiri

Zakudya zama carbohydrate zomera sizingagayidwe ngati fiber m'matumbo aang'ono. Zakudya zokhala ndi fiber zambiri zimakuthandizani kuti muchepetse thupi powonjezera kukhuta.

6. Limbikitsani mabakiteriya a m'matumbo

Udindo wa mabakiteriya m'matumbo ndi kasamalidwe ka kulemera ndi gawo lomwe likubwera la kafukufuku. Munthu aliyense ali ndi mawonekedwe ake komanso kuchuluka kwake kwa mabakiteriya am'matumbo. Mitundu ina imatha kuwonjezera mphamvu zomwe munthu amapeza kuchokera ku chakudya, zomwe zimapangitsa kuti mafuta azikhala olemera komanso kulemera.

7. Limbikitsani kugona bwino

Zotsatira za kafukufuku wambiri zinasonyeza kuti kugona kwa maola ochepera asanu kapena asanu ndi limodzi usiku uliwonse kumawonjezera ngozi ya kunenepa kwambiri. Kugona kosakwanira kapena kwabwino kumachepetsa njira yomwe thupi limasinthira ma calories kukhala mphamvu, yomwe imadziwikanso kuti metabolism. Choncho, mphamvu yosagwiritsidwa ntchito imasungidwa ngati mafuta pamene metabolism sikuyenda bwino. Kulephera kugona kungayambitsenso kupanga insulini ndi cortisol, zomwe zimapangitsa kuti mafuta achuluke.

8. Chepetsani kupsinjika maganizo

Chifukwa cha kupsinjika maganizo, adrenaline ndi cortisol zimatulutsidwa m'magazi, poyamba kuchepetsa chilakolako monga gawo la kumenyana-kapena-kuthawa. Koma munthu akakhala ndi nkhawa nthawi zonse, cortisol imakhalabe m'magazi kwa nthawi yayitali, zomwe zimawonjezera chilakolako chake komanso zimawonjezera kudya.

9. Zakudya ndi masewera olimbitsa thupi tsiku ndi tsiku

Kuti muchepetse thupi, munthu ayenera kudziwa zakudya ndi zakumwa zonse zomwe amadya tsiku lililonse. Njira yothandiza kwambiri yochitira izi ndikusunga nyuzipepala kapena kugwiritsa ntchito tracker yazakudya pa intaneti kapena pafoni yam'manja. Koma akatswiri akuchenjeza kuti kutsata zakudya mopambanitsa kungakhale kosayenera ndipo kungayambitse madyedwe osayenera.

Kuchepetsa thupi kumafuna kudzipereka kwanthawi yayitali, ndipo palibe zowongolera mwachangu. Koma chinsinsi chopezera ndi kusunga thupi labwino ndicho kudya zakudya zopatsa thanzi komanso zopatsa thanzi. Chifukwa chake, muyenera kudya zipatso ndi ndiwo zamasamba zambiri tsiku lililonse ndipo magawo anu a protein ayenera kukhala apamwamba komanso mbewu zonse. Ndibwinonso kuchita masewera olimbitsa thupi osachepera mphindi 30 patsiku.