Momwe mungachepetse pamimba ndi m'chiuno . Mitundu iwiri yamafuta am'mimba. Aliyense ali ndi mafuta am'mimba, kuphatikiza omwe ali ndi zotchedwa washboard. Simungakhale opanda mafuta m'mimba mwanu. Kodi mumadziwa kuti pali mitundu iwiri ya mafuta am'mimba?
Mafuta m'mimba (mafuta amkati): Mafutawa amapezeka pakati pa khungu ndi minofu. Mutha kuigwira ndipo imamva bwino.
Mafuta m'mimba mwanu (mafuta amthupi): Mafutawa amapezeka mozungulira ziwalo zofunika monga mtima, mapapo, mimba, ndi chiwindi. Mafuta amthupi amadziwikanso kuti mafuta owoneka bwino.
Thupi lanu limafunikira mafuta amthupi kuti atenge zovuta zakunja ndikupanga mahomoni. Koma mafuta ochulukirapo a m'thupi ndi osavulaza ndipo amakukankhirani m'mimba. Izi zipangitsa mimba yanu kuwoneka yonenepa.
Ngati muli ndi mafuta ochulukirapo m'mimba, mumakhala pachiwopsezo chokumana ndi zovuta zake. Ganizirani za kuthamanga kwa magazi, cholesterol, matenda amtima, ndi khansa. Anthu odalira omwe ali ndi mafuta ochulukirapo ali pachiwopsezo chachikulu cha matendawa. Chidule : Mafuta amtundu wambiri komanso mafuta ochepetsa thupi amapangitsa mimba yanu kuwoneka yonenepa.
Chifukwa cha mimba yayikulu
Mukangodya zakudya zopatsa mphamvu kuposa zomwe mumadya, mumayamba kusunga mafuta. Kumene mumasungira izi zimatsimikiziridwa mwa magawo ndi majini anu. Koma osati 100%. Mutha kuwongolera ngati mumapeza (kapena kutaya) mafuta amimba.
Kwenikweni ndi zophweka: ma calories ambiri ndi kupsinjika zimapangitsa thupi lanu kutulutsa mafuta owonjezera m'mimba.
Chifukwa 1: ma calories ambiri
Ngati mukufuna kuchepa m'mimba, ndikofunikira kuti muzidya mafuta ambiri kuposa momwe mumadyera. Izi zimagwira ntchito pochepetsa thupi, kuphatikiza kuchepa m'mimba. Pogwiritsa ntchito ma calories ochepa kuposa omwe thupi lanu limafunikira, mumagwiritsa ntchito malo anu (m'mimba) mafuta, kuonetsetsa kuti muchepetse kunenepa.
Mutha kuchita izi m'njira ziwiri:
- Kugwiritsa ntchito ma calories ochepa (ndi zakudya)
- Kugwiritsa ntchito ma calories ambiri (ndi masewera olimbitsa thupi)
Kutaya mafuta am'mimba ndikudya mosiyana, osachepera. Mukamadya chakudya chochepa komanso mafuta, mapuloteni ndi masamba athanzi, mumakhala okhutira komanso kuyatsa mafuta (omwe amakupatsani m'mimba mosalala).
Icho ayi zikutanthauza kuti muyenera kukhala ndi njala. Ndi mndandanda wamafuta odana ndi mimba wamavuto m'nkhaniyi, mutha kutaya msanga mafuta am'mimba osamva njala.
Chakudya chochepa kwambiri chokhudzana ndi mafuta am'mimba
Kafukufuku wambiri wasayansi awonetsa kuti chakudya chochepa chazakudya ndi njira imodzi yothandiza kwambiri kuti muchepetse thupi.
M'malo mwake, mukamadya chakudya chochepa kwambiri amawotcha mafuta am'mimba ambiri kuposa ndi chakudya wamba (umboni: phunziro 1 , phunziro 2 , phunziro 3 ). Pambuyo pake m'nkhaniyi, mutha kuwerenga momwe mungadyere carb yotsika kuti muwotche mafuta am'mimba.
Chifukwa 2: Kupsinjika!
Mukakhala ndi nkhawa, thupi lanu limatulutsa kuchuluka kwa mahomoni otchedwa cortisol. N'zosadabwitsa kuti cortisol imadziwikanso kuti mahomoni opanikizika . Muthanso kukhala ndi gawo la cortisol wokwera chifukwa chogona pang'ono kapena chakudya chopatsa thanzi.
Cortisol amaonetsetsa kuti mumasunga mafuta m'mimba mwanu ( gwero ). Kafukufuku wasonyeza kuti pali kulumikizana kwamphamvu pakati pa kupsinjika ndi mafuta am'mimba mwa akazi. Amayi omwe ali ndi mafuta ambiri am'mimba amanenanso kuti amakhala ndi nkhawa zambiri m'miyoyo yawo ( gwero ).
Ofufuza kuchokera ku Yunivesite ya Yale apeza chinthu chosangalatsa. Adapeza kuti cortisol imakupangitsa kukhala wonenepa m'njira ziwiri.
- Mlingo waukulu wa cortisol umapangitsa kuti thupi lanu lisunge mafuta owonjezera m'mimba mwanu.
- Cortisol imakulitsa chidwi chako, kukupangitsa kumva kuti uli ndi njala ndipo nthawi zambiri umakhala wabwino.
Izi zimayambitsa kuzungulira koyipa komwe mumangodya ndi kusunga mafuta m'mimba mwanu. Izi ndizomwe zimachitika ndi cortisol:
- Chifukwa cha kupsinjika (komanso cortisol yambiri mthupi lanu) mumangolakalaka china chake pomwe mukukhuta kale.
- Mumadya ma calories ambiri kuposa momwe thupi lanu limafunira.
- Mafuta owonjezera amasungidwa ngati mafuta.
- Cortisol mthupi lanu amatumiza mafuta owonjezerawa m'mimba mwanu.
- Mafuta am'mimba mwako amadzikundikira ndipo sungataye (chifukwa umakhala ndi njala nthawi zonse ndipo umangodya).
Monga mukuwerenga, cortisol zimapangitsa kuti zikhale zovuta kwambiri kutaya mafuta am'mimba. Koma kuchuluka kwa cortisol kwambiri kumakhala ndi zovuta zina zambiri zomwe zimapangitsa kuti kuchepa thupi kukhale kovuta. Zitsanzo za izi ndikuchepa kwa minofu ndikukula kwamatenda a chithokomiro. Zifukwa zokwanira zochepetsa hormone cortisol.
Mulingo wokwanira wa cortisol umatha kubweretsa mafuta m'mimba ochulukirapo komanso kulakalaka kudya.
Yankho: yambitsani kuwotcha mafuta m'mimba
Monga mukuwerenga, kupanga mafuta am'mimba si nkhani yokhudza kudya mopitirira muyeso. Chifukwa chake, kutaya mafuta am'mimba si nkhani yongodya pang'ono. Muyeneranso kuchepetsa hormone cortisol. Ngati cortisol yanu imakhala yotsika, thupi lanu limatha kutsegula 'zitseko' zamafuta am'mimba mwanu ndikuwotcha mafuta pamenepo.
Mu gawo lotsatira la nkhaniyi, muphunzira momwe mungachitire kutaya mafuta am'mimba kuyatsa njira zitatu zosavuta . Chilichonse chomwe mungafune kuti muyambe chitha kupezeka pansipa (kuphatikiza mndandanda wamasabata, mndandanda wazogula, ndi maupangiri ochepetsa cortisol yanu).
Tiyeni tiyambe!
Momwe mungachepetsere mimba yanu: dongosolo la magawo atatu
Ili ndi dongosolo lazithunzithunzi zitatu lomwe mumathandizira kuwotcha mafuta m'mimba mwanu. Nayi dongosolo:
- Gawo 1: pewani kusadya bwino
- Gawo 2: idyani zakudya zoyenera
- Gawo 3: Chepetsani Cortisol
Pali njira imodzi yokha yochotsera mafuta: poyiyatsa. Ichi ndichifukwa chake mumaphunzira magawo 1 ndi 2 zakudya zomwe mungapewe komanso zakudya zomwe mungadye, kuti muwotche zopatsa mphamvu zambiri kuposa zomwe mumadya. Ndi dongosololi uotcha mafuta m'njira yathanzi ndipo sudzamva njala.
Gawo lachitatu ndikutsitsa magawo a cortisol m'magazi anu, kuti muwotche mafuta am'mimba. Tiyeni tiyambe ndi gawo 1!
Gawo 1 Kuchepetsa thupi Belly: pewani zakudya zopatsa thanzi
Kaya muchepetse thupi kapena kulemera kwanu kumatsimikizika 80% ndi chakudya koma 20% yokha pamasewera ndi masewera olimbitsa thupi. Kutaya mafuta am'mimba, chofunikira kwambiri ndikudya chakudya choyenera. Kuchita masewera olimbitsa thupi komanso masewera amaloledwa, koma sikofunikira.
Gawo lofunikira kwambiri lomwe mungatenge kuti mafuta anu aziwotcha ndikudya mafuta ochepa.
Monga momwe mwawerengera kale, chakudya chochepa chamagawo ambiri chimathandiza kwambiri pamafuta am'mimba ( gwero ).
Chachikulu nchakuti ndimasiya kudya chakudya chosavuta . Zakudya zosavuta ndi chakudya choipa. Amapangitsa kuti shuga yanu yamagazi ikwere mwachangu kwambiri. Izi zimakulitsanso insulini. Insulini ndiye timadzi tomwe timapangitsa kuti maselo azisunga mafuta ndikusiya mafuta oyaka. Ndipo simukufuna izo!
Pansipa mupeza zinthu zomwe mupezeko chakudya chosavuta. Pewani iwo ngati mukufuna kupewa mafuta am'mimba:
- Shuga
- Chakumwa choledzeretsa
- Maswiti ndi chokoleti
- Cracker
- Sitolo yamakeke
- Chips
- Ice
- Zipatso yogati ndi zakumwa yogurt
- Mkate woyera
- Phala loyera
- Mpunga woyera
- kukulunga
- Muesli ndi cruesli
- Mkate wa ginger
Muthabe kudya ma carbs, koma mitundu yoyenera yokha: ma carbs ovuta. Izi zimalola shuga wamagazi kutuluka mwachangu ndikuletsa kukula kwamafuta am'mimba ( gwero ).
Pamndandanda wazogula womwe mutha kutsitsa pano mupeza mndandanda wazinthu zambiri zomwe mungadye mosamala komanso zomwe zimalepheretsa mafuta am'mimba. Chidule : Mafuta oyaka m'mimba amachitika pochotsa chakudya chonse chosavuta (shuga, buledi, buledi woyera, mpunga woyera, ndi zina zambiri) pazakudya zanu. Zakudya zopatsa mphamvu zimaloledwa.
Gawo 2 Kuchepetsa Belly: Idyani Zakudya Zoyenera
Mwa kudya chakudya chochepa, mumawonetsetsa kuti thupi lanu liyenera kuwotcha mafuta kuti akhale ndi mphamvu. Umu ndi momwe mumayambira kuwotcha mafuta am'mimba. Pansipa mutha kuwerenga zomwe muyenera kudya kuti muzitha kuyatsa mafuta.
Zakudya zomwe zimawotcha mafuta am'mimba
Mumawotcha mafuta am'mimba ndikudya masamba, mafuta, ndi zomanga thupi. Mwa kudya chakudyachi, mumawotcha mafuta am'mimba komanso otsika mofulumira.
Mndandanda wazakudya zabwino (zomwe zikupezeka pansipa) zikuwonetsa zakudya zomwe zimakuthandizani kuwotcha mafuta am'mimba. Zomwe zili pamndandandawu zidzakuthandizani kuchepa m'mimba mwanjira ziwiri:
- Amakulepheretsani kupeza mafuta m'mimba.
- Amaonetsetsa kuti mafuta anu akuyaka 'ali'
Mndandanda wazakudya zotsutsana ndi m'mimba
Zamasamba:
- Sipinachi
- Letisi
- Endibia
- Tomato
- Mkhaka
- Radishes
- Tsabola wa belu
- Zukini
- Kolifulawa
- Burokoli
- Kabichi
- Zitheba
- Zipatso za Brussels
- Dzungu
- Bok choy
- Karoti
Mapuloteni:
- Mazira
- Tchizi cha koteji
- yogurt wachi Greek
- tchizi cha koteji
- Salimoni
- hering'i
- Cod
- Chickadee
- Sardines
- Mamazelo
- Zikopa
- Nyama yotsamira
- Nkhuku
- Nyemba: nyemba, nyemba zakuda, nyemba za impso, nyemba za impso, nyemba zazikulu, nandolo
- Nthawi
Mafuta:
- Walnuts
- Mbewu
- Zosintha
- Peyala
- Mafuta owonjezera a maolivi
- Mafuta owonjezera a namwali a kokonati
Zakudya zopatsa mphamvu (pang'ono):
- Zipatso (gawo limodzi kapena awiri patsiku)
- Phalaphala
- Kinoya
- Alforfon
- Mbatata
- Mpunga wosapukutidwa
* Zakudya zamadzimadzi izi ndizabwino ndipo zimachepetsa shuga m'magazi anu, koma simungadye zopanda malire. Onetsetsani kuti mukudya gawo laling'ono lazopangazi. Idyani gawo kukula kwa nkhonya yako Pa chakudya chilichonse.
Zowonjezera: mndandanda wazogulitsa wokhala ndi zinthu zopitilira 120 kuti muwotche mafuta am'mimba
Ndapanga mndandanda wazogula womwe mutha kutsitsa kwaulere. Chiyambi chabwino ndi theka la ntchito!
Mndandanda wamafuta odana ndi m'mimba amatha kutsitsidwa pano pdf. Chidule : Mafuta am'mimba amatayika pakudya masamba ambiri, mapuloteni ndi mafuta. Izi zimapangitsa kuti magazi azikhala otsika kwambiri komanso kuwotcha mafuta am'mimba.
Gawo 3 Kuchepetsa Belly: Lower Cortisol
Cortisol amatchedwa mahomoni opanikizika , koma amathanso kutchedwa mahomoni am'mimba. Tsitsani cortisol yanu ndikuwonjezera kuwotcha mafuta m'mimba mwanu.
Kuti muwotche mafuta am'mimba, tsatirani malangizo ambiri monga momwe mungathere. Izi zimatsegula 'zipata' zamafuta am'mimba, kulola kuti mafuta amasulidwe ndikuwotchedwa.
Langizo 1: muchepetse nkhawa m'moyo wanu
Pezani nthawi yopuma. Mukamasuka, nkhawa zomwe zimachitika mthupi lanu zimatsika, monganso cortisol yanu. Izi zimachepetsanso njala yanu ndipo imatha kuwotcha mafuta am'mimba ( gwero ).
Langizo 2: Mugone maola 8 patsiku
Kusagona kumawonjezera kuchuluka kwa cortisol. Chifukwa chake, kugona maola 8 patsiku kuti muwotche mafuta am'mimba mwachangu.
Tip 3: idyani molingana ndi mndandanda wazogula
Izi zikutanthauza: carb yotsika komanso yathanzi. Tsitsani apa mndandanda wathunthu wazogula motsutsana ndi mafuta am'mimba. Ndi zaulere kwa owerenga nkhaniyi.
Mfundo 4: pewani mowa
Anthu omwe amamwa mowa ali pachiwopsezo chachikulu chokhala ndi mafuta ambiri m'mimba ( gwero ). Makamaka musamwe mowa. Ngati mukufuna kumwa galasi, imwani ma servings ang'onoang'ono awiri ndikumwa madzi ambiri.
Chifukwa Chomwe Zolimbitsa Thupi Sizikugwira Ntchito
Nthano yayikulu yokhudza kuchepa m'mimba ndikuti machitidwe am'mimba amawotcha mafuta am'mimba. Chowonadi : a Zochita za abs sizigwira ntchito. Simungathe kutentha mafuta kwanuko. Mumawotcha mafuta ochokera mbali zonse za thupi lanu.
Mutha kuganiza za minofu yanu ndi minofu yanu yamafuta ngati anthu awiri omwe samalankhulana. Chilichonse chomwe minofu imachita, mafuta omwe amawazungulira samangokhala. Mafuta amangolankhula za mahomoni ndipo mumawalamulira ndi zomwe mumadya.
Popeza minofu yanu ilibe chonena zakomwe mumawotchera mafuta, zolimbitsa m'mimba sizikuthandizani kuwotcha mafuta am'mimba.
Kodi minofu ya m'mimba imanenepa?
Zochita za Ab zimalimbitsa kusowa kwanu ndikusintha mawonekedwe anu. Komabe, kuchita zolimbitsa thupi kwambiri kumatha kulepheretsa cholinga chanu chokhala ndimimba lathyathyathya. Mukamaphunzitsa minofu yanu, imakula ndikukula. Ndiyeno gawo lanu la m'mimba limakula.
Chitani zolimbitsa thupi m'mimba kuti mumange m'mimba mwanu, koma musazigwiritse ntchito ngati mafuta. Ngati mukufuna kuchita masewera olimbitsa m'mimba, onetsetsani kuti muphunzitsa magulu ena onse amisili mofanana.
Masewera omwe amathandiza kuwotcha mafuta am'mimba
Zolimbitsa thupi kuti muchepetse mimba. Ngati mumadya carb yathanzi, simuyenera kuchita masewera olimbitsa thupi kuti muchepetse m'mimba. Mwa kudya zakudya zoyenera ndikuchepetsa nkhawa, mukuchita zochuluka kuposa kuwotcha mafuta am'mimba.
Kodi mumakonda masewera kapena mumangofuna kuti muchepetse pamimba? Chifukwa chake tili ndi nsonga yomwe mungalimbikitsire kuwotcha mafuta m'mimba mwanu!
Masewera omwe mumawotcha mafuta am'mimba
Njira yatsopano yothandiza kuwotcha mafuta mwachangu ndi HIIT, kapena maphunziro apamwamba a nthawi yayitali . Mawu awa mu Chingerezi amatha kutanthauziridwa kuti High Intensity Interval Training. Izi zikutanthauza: masewera ophulika kwakanthawi kochepa, pakanthawi. Zoona: Mukakhala ndi masewera olimbitsa thupi kwa mphindi 20, mumataya mafuta m'mimba kuposa momwe mungakhalire pa treadmill kwanthawi yayitali!
Kafukufuku wa sayansi ( gwero ) yawonetsa kuti HIIT ndiyothandiza kwambiri pakuwotcha mafuta am'mimba. Phunziro lina ( gwero ) akuwonetsanso kuti pochita HIIT katatu pamlungu, m'malo mochita masewera olimbitsa thupi ( monga wopondera makina kapena elliptical trainer), inu:
- Amatentha kwambiri mafuta
- Kutaya mafuta am'mimba kwambiri
Ndi chiyani? Ndi HIIT, mumagwiritsa ntchito ulusi wochulukirapo, kutulutsa mahomoni owotcha mafuta ambiri (testosterone ndi mahomoni okula), ndipo kuwotcha mafuta kwanu kukupitilira kwa nthawi yayitali. Ngakhale mutangomaliza kumene kulimbitsa thupi, mukupitiliza kuwotcha mafuta owonjezera chifukwa kagayidwe kanu kagayidwe katha.
Ndondomeko ya HIIT yolimbitsa thupi
- Konzekerani: kuthamanga kapena kulumpha chingwe kwa mphindi zitatu
- Maphunziro (kubwereza 4 mpaka 8 nthawi):
- 20 mphindi yachiwiri / kukweza bondo / kupindika (pa njinga) / kulumpha chingwe *
- masekondi 40 kupumula - Cooldown: kuthamanga kwa mphindi ziwiri
* Kuthamanga kapena kulumpha chingwe sikukumva bwino m'thupi lanu? Kenako sankhani kuthamanga kwa masekondi 20 kenako mupumule masekondi 40 nthawi iliyonse.
Kuopsa kochita masewera olimbitsa thupi mopitirira muyeso
Sikuti masewera onse ndi abwino kuwotcha mafuta am'mimba. Ngati mumachita masewera olimbitsa thupi kwambiri, pafupipafupi komanso molimbika, thupi lanu limayankha ndikupanga cortisol yowonjezera. Ndipo mwangophunzira zomwe zimayambitsa izi: thupi lanu limalowa m'malo osungira mafuta m'malo moyatsa mafuta. Ndipo mafuta awa adzaikidwa makamaka pamimba panu. Chidule : Simuyenera kuphunzitsa abambo anu kuti awotche mafuta am'mimba. Kuchita masewera olimbitsa thupi sikovomerezeka, koma ngati mukufuna, sankhani High Intensity Interval Training (HIIT). Izi zimakupatsani chilimbikitso chowotcha mafuta am'mimba.
Sabata sabata iliyonse yotsutsa mafuta am'mimba
Zakudya kuti muchepetse mimba. Kukuthandizani kuti muyambe kuwotcha (m'mimba) mafuta, ndakupatsani mndandanda wama sabata uliwonse pansipa. Mndandanda wamasabata onsewu ndizotengera zomwe zili pamndandanda wazogula zaulere. Tsiku lililonse la sabata mupeza mbale ya kadzutsa, nkhomaliro ndi chakudya chamadzulo chomwe mungataye mafuta m'mimba moyenera.
Chakudya cham'mawa: Phala la oatmeal ndi sinamoni, uchi ndi supuni 2 za kanyumba kanyumba ngati topping
Chakudya cham'mawa: Hamu ndi letesi amapita ndi yogurt wachi Greek
Chakudya cham'mawa: Sipinachi, mango ndi kanyumba tchizi smoothie
Chakudya cham'mawa: Omelette ndi tomato yamatcheri ndi nkhuku yosuta
Chakudya cham'mawa: Makeke ampunga wokhala ndi peyala ndi dzira
Chakudya cham'mawa: Kanyumba kanyumba kokhala ndi fulakesi, oatmeal ndi zoumba chakudya cham'mawa: mazira ophwanyika ndi sipinachi ndi phwetekere
Chakudya: Saladi wosaphika wa masamba a phwetekere, belu tsabola, nkhaka, karoti, beet, walnuts, maolivi, tsabola ndi mchere wamchere
Chakudya: Saladi wobiriwira ndi tsabola wabelu, strawberries, feta tchizi ndi viniga wosasa
Chakudya: Makeke ampunga ndi hummus ndi kanyumba tchizi
Chakudya: Saladi ya mphodza, nsomba yosuta, letesi, phwetekere ndi azitona.
Chakudya: Mbatata yokoma ndi msuzi wa kanyumba kanyumba ndi saladi wobiriwira. Chakudya: phwetekere msuzi ndi nyemba. Chakudya: Banana, beet, kale, mkaka wosakoma wa coconut ndi mbewu za chia smoothie.
Mtengo: Zukini spaghetti ndi msuzi wa avocado, mtedza wa paini ndi sipinachi yatsopano
Mtengo: Msuzi wa dzungu ndi nkhuku yosuta
Mtengo: Salimoni wokazinga ndi masamba otenthedwa
Mtengo: Masamba osungunuka ndi mikwingwirima
Mtengo: Turkey imadzaza ndi mpunga wofiirira komanso masamba
Mtengo: Mbatata yaiwisi yaiwisi ndi escarole stew ndi nyama yankhumba
Mtengo: Zokometsera uvuni mbale wa ntchafu nkhuku, tsabola, anyezi, phwetekere ndi biringanya
Momwe mungachepetsere m'chiuno ndi zomwe zili zabwino kuchepetsa m'mimba
Anthu onenepa kwambiri ali ndi mafuta ambiri kuzungulira m'mimba. Amafuna chiuno chochepa. Akadakwanitsa kutero, akanakhala okhutira kale. Koma mungachite bwanji izi tsopano? Malipoti pa izi akutsutsana. Kodi mumachita kapena simukuchita masewera olimbitsa thupi monga kukhazikika ndi kukhala pansi? Kapena mumakonda kwambiri komanso mwakhama kwambiri? Munkhaniyi, zophimba zina zakuzungulira kwachinsinsi izi zakwezedwa.
Makina am'mimba, ma sit-ups ndi crunches sizofunikira.
Zambiri pa kutayika kwa mafuta m'mimba nthawi zambiri zimakhala zotsutsana. Anthu ambiri amaphunzitsa ma abs awo molimbika kwambiri, pokhulupirira kuti atha kutaya mafuta am'mimba nawo. Komabe, nthawi zambiri samapeza zotsatira zochepa kapena osapeza kanthu. Kodi pangakhale njira zabwino zopezera chiuno chochepa komanso chofufumimba?
Chakudya chopatsa thanzi
Ngati mukufuna chiuno chochepa komanso m'mimba mosasunthika, choyambirira chomwe chili chofunikira ndikudya chakudya chabwino komanso chopatsa thanzi. Thupi lanu limafunikira zakudya, makamaka ngati mumachita masewera olimbitsa thupi kwambiri. Popanda michere, kagayidwe kanu kagayidwe kogwira sikungagwire ntchito ndipo mungolemera. Anthu ambiri amaganiza kuti ngati mukufuna kuchepetsa thupi, muyenera kudya pang'ono pang'ono momwe mungathere. Lingaliro ili laloledwa m'malo ndi kafukufuku wasayansi. Izi zikuwonetsa kuti kutsatira chakudya chamagulu ndi chopatsa thanzi ndikofunikira kuti muchepetse thupi.
Pezani metabolism yanu
Chinsinsi cha chiuno chochepa ndikudumpha-kuyambitsa kagayidwe kanu. Pamene metabolism yanu ikuyenda bwino, thupi lanu limayamba kuwotcha maselo amafuta, kuphatikiza mafuta am'chiuno ndi m'mimba. Izi zimangochitika zokha. Ichi ndichifukwa chake ndikofunikira kuyika kagayidwe kake kagwiritsidwe ntchito. Nazi momwe mungachitire izi.
Idyani ndi kuchita masewera olimbitsa thupi
Mwa kudya wathanzi komanso wokhazikika, metabolism yanu imayamba. Mwa kudya zakudya zazing'ono nthawi zambiri, metabolism yanu imathamanga kwambiri. Kudya zakudya zokhala ndi fiber kumapangitsa kuti thupi lanu liziyenda bwino. Mwa kusadya chakudya cham'mawa, metabolism yanu imayamba m'mawa. Pochita masewera olimbitsa thupi musanadye chakudya cham'mawa, kagayidwe kanu kagayidwe kamayamba m'mawa kwambiri. Kumwa madzi ambiri kumapangitsa kuti thupi lanu liziyenda bwino. Kuphunzira pafupipafupi kumapangitsa kuti thupi lanu liziyenda bwino. Kulimbitsa mphamvu kumapangitsa kuti thupi lanu liziyenda bwino, ngakhale mutapuma kapena kugona.
Imwani kwambiri
Kufunika kwakumwa kwambiri sikungakokomeze. Imwani zakumwa zomwe zili ndi zopatsa mphamvu pang'ono kapena zopanda mafuta. Izi makamaka ndimadzi ndi tiyi wobiriwira. Zamadzimadzi onsewa zimathandizira kugaya komanso kupukusa thupi. Tiyi wobiriwira ndiwothandiza kwambiri pochepetsa thupi komanso ndi antioxidant wamphamvu. Msuzi wa zipatso, wofinya, ndiyenso wabwino kumwa. Iwo ali ndi fiber, mavitamini ndi antioxidants. Kumwa kwambiri kumathandiza kugaya thupi, komwe sikungagwire ntchito popanda madzi okwanira. Zimathandizanso kuchotsa zinyalala ndi poizoni mthupi. Ngati mumaphunzira zambiri, mumafunikira madzi ambiri kuposa zachilendo ndipo mumayenera kumwa kwambiri.
Ma calories adalowetsedwa - zopatsa mphamvu zotenthedwa = kutayika kapena
kunenepa Kuchepetsa thupi ndichuma chenicheni, kapena kuchotsera, kuchuluka kwa zopatsa mphamvu zomwe zimadyedwa kusiya kuchuluka kwa zopatsa mphamvu. Zakudya zochepa zomwe mumadya (kutengera chidwi cha zomwe mumadya) komanso kuchuluka kwa zopatsa mphamvu (kugwiritsa ntchito njira yoyenera), ndiye kuti mudzataya kwambiri. Ma calories omwe amalowa mthupi lanu kudzera mkamwa mwako omwe sangathe kuwotchedwa (chifukwa mumakhala pampando wanu mwaulesi, mwachitsanzo) amasungidwa ndi thupi lanu ngati mafuta. Mwanjira ina, ngati mumadya zopatsa mphamvu kuposa momwe mumawotchera, mumakhala wonenepa.
Kuphatikiza kwa chilichonse
Kuchepetsa thupi nthawi zonse kumakhala kuphatikiza pazomwe zili pamwambapa. Ngati mwayamba kuchepa thupi mwakuchita masewera olimbitsa thupi komanso kudya athanzi, thupi lanu liyamba kuwotcha mafuta owonjezera, kuphatikiza mafuta am'mimba. Simungachotse chilichonse mwazinthu zomwe zatchulidwa, chifukwa mukatero simudzapeza zotsatira. Kuphatikiza kokha komwe kumagwira ntchito. Mukayatsa 'makina', mutha kuyamba kuchita zina zowonjezera ndi zina zomwe mungachite. Mwanjira imeneyi, minofu yokongola ya m'mimba ndi m'chiuno imakula, ndipo pomwe pali minofu, palibe mafuta.
Zamkatimu
- Chifukwa cha mimba yayikulu
- Chifukwa 1: ma calories ambiri
- Chakudya chochepa kwambiri chokhudzana ndi mafuta am'mimba
- Chifukwa 2: Kupsinjika!
- Yankho: yambitsani kuwotcha mafuta m'mimba
- Momwe mungachepetsere mimba yanu: dongosolo la magawo atatu
- Gawo 1 Kuchepetsa thupi Belly: pewani zakudya zopatsa thanzi
- Gawo 2 Kuchepetsa Belly: Idyani Zakudya Zoyenera
- Zakudya zomwe zimawotcha mafuta am'mimba
- Mndandanda wazakudya zotsutsana ndi m'mimba
- Zowonjezera: mndandanda wazogulitsa wokhala ndi zinthu zopitilira 120 kuti muwotche mafuta am'mimba
- Gawo 3 Kuchepetsa Belly: Lower Cortisol
- Chifukwa Chomwe Zolimbitsa Thupi Sizikugwira Ntchito
- Kodi minofu ya m'mimba imanenepa?
- Masewera omwe amathandiza kuwotcha mafuta am'mimba
- Masewera omwe mumawotcha mafuta am'mimba
- Ndondomeko ya HIIT yolimbitsa thupi
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- Chakudya chopatsa thanzi
- Pezani metabolism yanu
- Idyani ndi kuchita masewera olimbitsa thupi
- Imwani kwambiri
- Ma calories adalowetsedwa - zopatsa mphamvu zotenthedwa = kutayika kapena
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