Zomwe ndakumana nazo pakuchotsa matako ndi ntchafu komanso kufunika kochotsa matako ndi ntchafu.

Chidziwitso changa chochotsa matako ndi ntchafu

• Zimene Tala anachita pochotsa matako ndi ntchafu zinali zopambana komanso zochititsa chidwi.

Tala ankachita masewera olimbitsa thupi nthawi zonse.
Ankatha ola lathunthu patsiku akuchita masewera olimbitsa thupi osiyanasiyana olunjika kumatako ndi ntchafu.
Zochita zolimbitsa thupizi zidathandizira kuwotcha ma calories ndikumanga minofu, zomwe zidapangitsa kulimbitsa ndi kumangitsa dera.

• Kuwonjezera pa kuchita masewera olimbitsa thupi, Tala amatsatira zakudya zabwino.

• Tala nayu wanguchita viyo kuti wamwa maji nganyaki.

• Zochitika za Tala zimafuna kudziletsa komanso kuleza mtima.
• Anapitirizabe kuchita masewera olimbitsa thupi ndi zakudya kwa kanthawi asanaone zotsatira zowoneka.

Zotsatira za kuyesaku zingasiyane munthu ndi munthu.
Ndikoyenera kukaonana ndi katswiri wazakudya komanso wophunzitsa masewera musanayambe pulogalamu iliyonse yochepetsera matako ndi ntchafu.
Mungafunike zosintha zina kuti zigwirizane ndi zosowa zanu.

Kufunika kosamalira thanzi ndi kuwonda kwa matako ndi ntchafu

• Kusamalira thanzi ndi kuwonda kwa matako ndi ntchafu ndizofunikira kwambiri kwa anthu ambiri.

• Matako ndi ntchafu ndizofunika kwambiri kuchokera kumalo okongoletsera kwa anthu ambiri, chifukwa ndi malo owonekera ndipo amawonekera mu zovala zambiri.

• Kuphatikiza pa mawonekedwe okongola, kufunikira kosamalira thanzi komanso kuchepa kwa matako ndi ntchafu kumachokeranso ku thanzi.

Choncho, anthu ayenera kusamalira thanzi ndi kuwonda kwa matako ndi ntchafu pochita masewera olimbitsa thupi nthawi zonse, monga kuyenda, kuthamanga, ndi kulimbitsa minofu.
Muyeneranso kudya zakudya zopatsa thanzi, zopatsa thanzi zomwe zili ndi zipatso, ndiwo zamasamba, ndi zakudya zomanga thupi.

Nthawi zambiri, kusamalira thanzi ndi kuwonda kwa matako ndi ntchafu ndi gawo la kusamalira thanzi la thupi lonse.
Ngati derali lisamalidwa bwino, limathandizira kuti thupi likhale lolimba komanso kuti athe kuchita zinthu zatsiku ndi tsiku mosavuta.

Pewani kuchepetsa kuchita masewera olimbitsa thupi komanso kuwonjezera zakudya zopanda thanzi

Ndi bwino kupewa kuchepetsa kuchita masewera olimbitsa thupi komanso kuonjezera zakudya zopanda thanzi kuti mukhale ndi thanzi labwino komanso kupewa ulesi ndi kutopa.
Kupanda zolimbitsa thupi kumabweretsa ofooka minofu m`thupi ndi kudzikundikira mafuta, amene amakhudza kwambiri mlingo wa mphamvu ndi ambiri ntchito.
Choncho, tikulimbikitsidwa kuchita masewera olimbitsa thupi nthawi zonse, monga kuyenda kapena kukwera njinga, kuti mukhale ndi thanzi labwino komanso kupititsa patsogolo ntchito za thupi.

• Komanso, muyenera kupewa kudya zakudya zopanda thanzi zomwe zimakhala ndi mafuta ambiri, shuga wowonjezera, ndi sodium yambiri.

Kuti mupewe kutopa ndi kufooka, muyenera kupewa kudya zakudya zofulumira komanso zakumwa zozizilitsa kukhosi, kutsekemera tiyi ndi khofi ndi shuga, komanso kupewa kusuta.
Makhalidwe oipawa angalowe m’malo mwa kudya zakudya zopatsa thanzi, monga saladi ndi timadziti tachilengedwe, ndi kumwa madzi okwanira kuti thupi likhale lopanda madzi.

Ubwino wa radish yoyera pakusungunula mafuta owonjezera

White radish ndi chipatso chokhala ndi thanzi labwino komanso katundu wambiri, ndipo mwazinthu zofunika izi zimathandiza kusungunula ndikuchotsa mafuta ochulukirapo m'thupi.
Zatsimikiziridwa mwasayansi kuti kudya radishes woyera kumalimbikitsa kuwotcha kwa zopatsa mphamvu ndi mafuta ochulukirapo m'thupi.

Kafukufuku wawonetsa kuti radish yoyera imathandizira kuchulukitsa kagayidwe kachakudya m'thupi, zomwe zimapangitsa kuti mafuta aziwotcha mwachangu.
Choncho, kudya radishes woyera ndi mbali yofunika ya aliyense kuwonda zakudya.

Kunenepa kwa matako ndi limodzi mwamavuto omwe anthu ambiri amavutika nawo makamaka azimayi.
Kafukufuku wasonyeza kuti kudya radish woyera nthawi zonse kumathandiza kuchepetsa kulemera kwa matako madera poizoni ndi owonjezera mafuta.
Izi ndichifukwa chakutha kwake kuyambitsa njira yoyaka mafuta m'malo awa, zomwe zimathandizira kuchepetsa kukula kwa matako ndikuwongolera mawonekedwe awo onse.

• Kuphatikiza apo, radish yoyera imakhala ndi zinthu zomwe zimatha kupititsa patsogolo njira yosungunula mafuta ndikuwotcha m'thupi mwaumoyo komanso mwachangu.

• Kupatula apo, radish yoyera imakhalanso ndi diuretic, yomwe imathandizira kuchotsa madzi ochulukirapo m'thupi.

• Kudya radish yoyera ndi gawo lofunikira panjira yanu yochepetsera thupi ndikuchotsa mafuta ochulukirapo, makamaka m'matako ndi pamimba.

Malangizo ofunikira pakuchepetsa matako ndi ntchafu munthawi yochepa

• Matako ndi ntchafu zili m'gulu la madera omwe ambiri amavutika ndi kudzikundikira kwamafuta komanso kufuna kuonda pakanthawi kochepa.

1. Tsatirani zakudya zopatsa thanzi: Zakudya ziyenera kukhala zopatsa thanzi komanso zopanda mafuta.
   Masamba, zipatso, ndi zakudya zomanga thupi ziyenera kuphatikizidwa muzakudya zanu zatsiku ndi tsiku.
   Pewani kudya zakudya zopangidwa ndi shuga komanso zakudya zomwe zili ndi shuga wambiri.
2. Kuchita masewera olimbitsa thupi: Kuchita masewera olimbitsa thupi monga kuyenda, kuvina, kuthamanga, ndi kusambira kungathandize kuchepetsa mafuta m'matako ndi ntchafu.
   Ndikwabwino kuyeserera izi kwa mphindi zosachepera 30 tsiku lililonse kuti mupeze zotsatira zabwino.
3. Squats: Zochita zolimbitsa thupi za matako ndi ntchafu ndizofunikira kwambiri pakuchepetsa thupi.
   Mwa zolimbitsa thupi izi, sumo squats ndi makapu squats ndi oyenera.
   Ndibwino kuti muzichita masewerawa nthawi zonse kuti muwonjezere mphamvu ndi kusinthasintha kwa matako ndi minofu ya ntchafu.
4. Kulunjika kudera la matako: Kuphatikiza pa masewera olimbitsa thupi, malo a matako amatha kulunjika ndi zochitika zenizeni.
   Pakati pa masewerawa, masewera olimbitsa thupi a mlatho amathandiza kwambiri kulimbitsa ma glutes ndikupeza thupi la toned.
5. Imwani madzi ambiri: Kumwa madzi ambiri ndi gawo lofunika kwambiri pakuchepetsa thupi ndikuchotsa poizoni m'thupi.
   Muyenera kumwa madzi okwanira tsiku lonse kuti thupi likhale lopanda madzi komanso kulimbikitsa kagayidwe kake.
6. Samalani kugona ndi kupumula: Kugona bwino ndi kupumula ndizofunikira pakuchepetsa thupi.
   Muyenera kugona mokwanira kwa maola 7-8 usiku uliwonse komanso kukhala kutali ndi nkhawa za tsiku ndi tsiku komanso nkhawa.

Kodi mafuta amawunjikana bwanji m'matako ndi m'ntchafu?

• Mafuta amaunjikana m’matako ndi m’ntchafu chifukwa cha zinthu zingapo ndi zizoloŵezi zoipa m’moyo.
• Munthu akamakhala nthawi zambiri, izi zimapangitsa kuti mafuta aunjikane m'derali mofulumira, chifukwa zimakhala zovuta kuwonjezera ntchito za minofu pano.

Kudya zakudya zamafuta ambiri komanso kusachita masewera olimbitsa thupi kumalumikizidwanso ndi kuchuluka kwamafuta m'matako ndi ntchafu.
Nthawi zambiri, mukamadya chakudya chochuluka chodzaza ndi mafuta, chikhoza kusungidwa m'derali.
Kuonjezera apo, kudya chakudya chachikulu ndi kupita kukagona popanda kuchita masewera olimbitsa thupi kungayambitsenso kudzikundikira mafuta.

Chimodzi mwa zifukwa zazikulu za kudzikundikira mafuta m'matako ndi ntchafu ndi kuchuluka kwa estrogen.
Kuchuluka kwa mafuta m'derali makamaka chifukwa cha kuwonjezeka kwa katulutsidwe ka mahomoni achikazi.
Ngakhale kuti estrogen ndi timadzi tambiri tofunikira pa thanzi la amayi, kuchulukitsitsa kwake kungachititse kuti mafuta achuluke m’matako ndi m’ntchafu.

Kufunika kochotsa matako ndi ntchafu

• Matako ndi ntchafu ndi malo ofala kumene mafuta amaunjikana, ndipo amaonedwanso kuti ndi imodzi mwazovuta zomwe anthu ambiri amakumana nazo paulendo wochepetsa thupi.

• Kulimbitsa matako ndi ntchafu ndizofunikira pazifukwa zambiri.
• Choyamba, kulimbikitsa malowa kungathandize kumanga minofu, motero kumapangitsa kuti thupi liwoneke bwino ndikupatsanso derali mawonekedwe a toni.
• Chachiwiri, kulimbikitsa miyendo yanu kungakupatseni chidaliro chowonjezereka pakuyenda ndi ntchito za tsiku ndi tsiku.

• Pali masewera olimbitsa thupi ndi zochitika zambiri zomwe zingakuthandizeni kuchotsa mafuta m'matako ndi ntchafu zanu.
• Ntchitozi zimaphatikizapo kukwera maulendo, chifukwa kuyenda kumalimbitsa minofu ya miyendo ndikuwotcha mafuta m'derali.

• Kuphatikiza pa kuchita masewera olimbitsa thupi, zakudya zopatsa thanzi ndizofunikira kwambiri pakuchotsa mafuta m'matako ndi ntchafu.
• Kuphatikiza apo, tikulimbikitsidwa kudya zakudya zokhala ndi fiber, mapuloteni, zipatso ndi ndiwo zamasamba, komanso kupewa kudya zakudya zopanda thanzi zomwe zili ndi ma calories opanda kanthu.