Kodi ndimalemera bwanji komanso kumwa madzi ambiri kumachepetsa thupi?

Fatma Elbehery
2023-09-18T12:29:08+00:00
madera onse
Fatma ElbeheryAdawunikidwa ndi: nancySeptember 18, 2023Kusintha komaliza: Miyezi 7 yapitayo

Kodi ndimalemera bwanji?

Kukhala ndi kulemera koyenera komanso kwathanzi kwakhala chinthu chofunikira komanso chofunikira m'miyoyo ya anthu ambiri masiku ano. Chifukwa cha chitukuko cha sayansi ndi chidziwitso chowonjezeka, pali njira zambiri ndi njira zothandizira kukwaniritsa cholinga ichi.

Ngati mukuyang'ana njira zochepetsera kulemera kwanu, musadandaule, pali malangizo osavuta omwe angakuthandizeni kukwaniritsa izi.

Chakudya chopatsa thanzi komanso chopatsa thanzi ndicho chinsinsi chachikulu chothandizira kulemera koyenera. Kusankha zakudya zopatsa thanzi, zochepa zama calorie ndizofunikira kwambiri. Zakudya zanu ziyenera kukhala ndi zipatso ndi ndiwo zamasamba zatsopano, mapuloteni a zomera ndi mbewu zonse. Zimalimbikitsidwanso kuti musamadye zakudya zokonzedwa ndi zopakidwa ndi mafuta owopsa.

Kuchita masewera olimbitsa thupi nthawi zonse n'kofunika kwambiri kuti mukhale ndi thupi. Ndibwino kuti muzichita masewera olimbitsa thupi ang'onoang'ono monga kuyenda mofulumira, kupalasa njinga, kusambira ndi mphamvu. Koma chofunikira kwambiri ndikuzindikira mtundu wa masewera olimbitsa thupi omwe amagwirizana ndi luso lanu lakuthupi komanso zomwe mumakonda kuti muwonjezere luso lokhalabe olimbikitsa komanso kukhala otanganidwa.

Pewani zakudya zamafuta ndi shuga ndipo idyani nthawi zonse kuti mumve kukhuta komanso kuti shuga m'magazi anu akhazikike. Ndibwinonso kudya zakudya zazing'ono, pafupipafupi tsiku lonse osati zolemetsa, zochepa.

Kumwa madzi okwanira kumathandizanso kuti munthu akhale wonenepa. Madzi ndi ofunikira kuti chimbudzi chikhale bwino komanso kuti thupi likhale ndi madzi abwino. Kuwonjezera tiyi wobiriwira ndi zakumwa zoziziritsa kukhosi zingakhalenso zopindulitsa.

Musaiwale kuti kugona bwino kumakhudza kwambiri thupi lanu ndi kulemera kwanu. Ndikofunikira kuti mugone mokwanira, kugona kwabwino kwa maola omwe akulimbikitsidwa pazaka zanu.

Nthawi zambiri, kukhala ndi moyo wathanzi komanso kuchita masewera olimbitsa thupi nthawi zonse kuyenera kutengedwa kuti munthu akhale wonenepa. Munthu aliyense ali ndi zosoŵa zake, motero tikulimbikitsidwa kupita kwa katswiri wa kadyedwe kake kuti akapeze dongosolo loyenerera limene limagwirizana ndi zosoŵa zake zaumwini ndi kakhalidwe.

Kodi kumwa madzi ambiri kumachepetsa thupi?

Lingaliro la kumwa madzi kuti muchepetse thupi ndi chikhulupiriro chofala, monga ena amakhulupirira kuti madzi amatha kutentha ma calories m'thupi ndikufulumizitsa kagayidwe kake. M'malo mwake, pali maphunziro ena omwe akuwonetsa kuti madzi akumwa angayambitse kuchuluka kwa kagayidwe kachakudya kwa maola angapo mutamwa.

Komabe, tiyenera kumvetsetsa kuti zotsatira zachindunji za madzi akumwa pa kuwonda ndizochepa kwambiri. Ndipotu, palibe mfundo yakuti kumwa madzi ambiri kumakhudza kwambiri kuwonda mwachindunji.

Kumwa madzi kumakhalabe gawo lofunikira pazakudya zilizonse komanso thanzi. Anthu ayenera kumwa madzi okwanira kuti thupi likhale lolimba komanso kuti madzi asawonongeke. Madzi ndi njira yabwino kwambiri yosinthira zakumwa zoziziritsa kukhosi ndi timadziti ta shuga, zomwe zingapangitse kuti munthu achulukitse ma calorie ndi kunenepa.

Cholinga cha kumwa madzi okwanira chiyenera kukhala kuti thupi likhale lokhazikika, kuphatikizapo kuthandizira chimbudzi ndi metabolism mwachizoloŵezi. Ngakhale kumwa madzi ochuluka kokha sikungabweretse kuwonda mwachindunji, kungakhale mbali yofunika kwambiri ya moyo wathanzi umene umathandizira kusunga kulemera koyenera.

Nthawi zambiri, kuchuluka kwa madzi omwe muyenera kumwa kumadalira zinthu zambiri monga kulemera, kuchuluka kwa ntchito, ndi nyengo. Komabe, madokotala nthawi zambiri amalangiza kumwa pafupifupi magalasi 8 a madzi patsiku osachepera.

Choncho, madzi akumwa amatha kuonedwa kuti ndi gawo lofunika kwambiri la pulogalamu iliyonse yochepetsera thupi komanso kukhala ndi thanzi labwino. Ngakhale sichitsimikizo cha kusintha kwakukulu kwa kulemera kwa thupi, ikhoza kukhala chithandizo chabwino kuti mukwaniritse zolinga zanu za thanzi ndi zolimbitsa thupi.

Kodi kumwa madzi ambiri kumachepetsa thupi?

Kodi njala imathandizira kuwotcha mafuta?

Kafukufuku wambiri waposachedwapa amasonyeza kuti njala ingathandize kuwotcha mafuta a thupi, koma mosakayikira izi zimadalira zifukwa zingapo. Njala ikhoza kukhala mtundu wa machitidwe achilengedwe a thupi ku kufunika kwa mphamvu, ngati munthu amakhala mumkhalidwe wosowa kwambiri kalori. Koma pokamba za kuwotcha mafuta makamaka, pali mfundo zambiri zofunika zomwe ziyenera kutsindika.

Chimodzi mwa zinthu zofunika kwambiri pankhaniyi ndi kagayidwe kachakudya m’thupi. Kuwotcha mafuta a thupi kumadalira kulinganiza pakati pa ma calories omwe amadyedwa ndi kugwiritsidwa ntchito. Pamene zopatsa mphamvu zokwanira zilipo, thupi limawotcha shuga monga gwero lalikulu la mphamvu, pamene mafuta amasungidwa kwa nkhokwe zamtsogolo.

Munthawi yanjala, kupezeka kwa zopatsa mphamvu zopezeka m'thupi kumachepa, motero pamakhala kufunikira kowonjezereka kwamafuta ngati gwero lamphamvu. Thupi limatha kusintha mafuta kukhala acetone ndi beta-hydroxybutyrate, mankhwala omwe amakweza tinthu ta ketone m'magazi. Itha kugwiritsidwa ntchito ngati njira ina yopangira mphamvu kuposa shuga.

Komabe, kuyenera kugogomezeredwa kuti njala yosatha kapena yowonjezereka ingakhale yovulaza thupi. Njala yosatha ndi katundu wolemetsa m'mimba ndipo ingayambitse kufooka kwa minofu ndikuchepetsa kagayidwe kachakudya. Njala yafupipafupi ingapangitsenso kuti thupi lisamapeze zofunika pa moyo komanso kuti zakudya zisamakhale zofunika.

Kodi thupi limayamba liti kuwonda?

Pamene anthu akuyesera kuchepetsa thupi, limodzi mwa mafunso akuluakulu omwe amafunsa ndi pamene thupi lawo lidzayamba kuchepa thupi. Ndikofunikira kuti anthu ambiri adziwe ngati akugwira ntchito moyenera komanso ngati kudya ndi kuchita masewera olimbitsa thupi kuli ndi phindu.

Choyamba, tiyenera kumvetsetsa kuti munthu aliyense ndi wosiyana ndipo zomwe amakumana nazo pakuchepetsa thupi zimatha kusiyana. Pali zinthu zambiri zomwe zimakhudza kuchuluka kwa kuwonda, monga chibadwa, zaka, mtundu wa zolimbitsa thupi, komanso kuchuluka kwa kagayidwe kachakudya kamunthu.

Kuonda kumadalira zinthu zingapo, kuphatikizapo zakudya, masewera olimbitsa thupi, ndi kudzipereka kwa munthu pakusintha kwa moyo wathanzi. Akatswiri amati mukamatsatira zakudya zopatsa thanzi komanso kuchepetsa kuchuluka kwa ma calories omwe amadya tsiku lililonse, thupi limatha kuyamba kuonda mkati mwa nthawi yochepa, mkati mwa milungu ingapo.

Kawirikawiri, kulemera kwa 0.5 mpaka 1 kilogalamu pa sabata kumaonedwa kuti ndi thanzi labwino komanso lokhazikika. Kuwonda mofulumira sikuli kopindulitsa nthawi zonse kwa thupi ndipo kumatha kutsagana ndi zotsatira zosafunika.

Zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi moyenera kumathandizira kuchepetsa thupi komanso kukhala ndi moyo wathanzi. Ndikoyenera kutembenukira kwa akatswiri pankhani yazakudya komanso kulimbitsa thupi kuti mupeze zokambirana zaumwini ndi mapulani atsatanetsatane ogwirizana ndi zosowa za munthu aliyense.

Ndi chiyani chomwe chimakhazikika kulemera?

  1. Hydration: Kumwa madzi okwanira ndikofunikira kuti thupi likhale labwino. Madzi amathandizira kukonza magwiridwe antchito a ziwalo ndi machitidwe osiyanasiyana m'thupi, zomwe zimatsogolera pakuwotcha kwamafuta ndi metabolism.
  2. Kuchepetsa chilakolako: Kuyenera kukumbukira kuti kumva njala nthawi zina kungakhale chifukwa cha kutaya madzi m'thupi osati njala yeniyeni. Mukamamwa madzi okwanira, kungathandize kuthetsa njala ndi kuchepetsa kudya kosafunikira.
  3. Zakumwa zina: Nthawi zina, ma soda ambiri ndi timadziti tazitini amakhala ndi zopatsa mphamvu zambiri komanso shuga wowonjezera. Kapenanso, zakumwa izi akhoza m'malo ndi madzi, amene alibe zopatsa mphamvu ndipo alibe zotsatira zoipa pa kulemera.
  4. Metabolism: Kuphatikiza pa zabwino zomwe tazitchula pamwambapa, kafukufuku akuwonetsa kuti kumwa madzi musanadye kungathandize kukulitsa chimbudzi ndikupangitsa kuti mukhale okhuta mwachangu, motero kudya zakudya zochepa.

Nthawi zambiri, muyenera kumwa magalasi 8 amadzi patsiku, kapena kutengera zosowa zanu. Pakhoza kukhala kusiyana kwina malingana ndi zinthu zina monga zolimbitsa thupi ndi nyengo. Choncho, ndibwino kukaonana ndi madokotala kapena akatswiri a zaumoyo kuti mudziwe kuchuluka kwake.

Kodi kukhazikika kwa kulemera kumakhala nthawi yayitali bwanji?

Nthawi yokhazikika yolemera imatha kuyambira masiku angapo mpaka milungu ingapo, ndipo imatha kukhala nthawi yayitali ngati palibe kusintha kwa zakudya. Kukhazikika kwa kulemera ndi gawo lomwe kulemera kumasiya kusintha ndipo zimachitika kwa munthu aliyense amene akufuna kuchepetsa thupi. Kusala kudya kungayambitsenso kukhazikika kwa thupi, kotero ndikofunikira kudya zakudya zokhala ndi fiber ndi mapuloteni kuti muchepetse kunenepa ndikuphwanya chotchinga chokhazikika. Gawo lamapiri ndi mapiri olemera amatha kwa nthawi ya sabata imodzi kapena ziwiri, komabe, pali zinthu zina monga khalidwe, mahomoni, ndi chilengedwe zomwe zingayambitse kulemera.

Kodi kukhazikika kwa kulemera kumakhala nthawi yayitali bwanji?

Kodi ndimalemera bwanji popanda kuchita masewera olimbitsa thupi?

Choyamba, akatswiri amalangiza kudya zakudya zopatsa thanzi komanso zopatsa thanzi. Cholinga chachikulu chiyenera kukhala kukonza zakudya zomwe zimadyedwa komanso kupewa zakudya zofulumira komanso zakudya zamafuta ndi shuga. Chakudya cha tsiku ndi tsiku chiyenera kukhala ndi zakudya zofunika monga mapuloteni, chakudya chamagulu, ndi fiber, komanso kuchepetsa kudya kwa shuga wosavuta.

Chachiwiri, kuwongolera kukula kwa magawo ndikofunikira. Ndibwino kuti muzidya zakudya zochepa, kawirikawiri tsiku lonse m'malo modya zakudya zazikulu, zolemetsa. Izi zimathandizira kukulitsa liwiro la metabolism ndikuyiyambitsa, zomwe zimagwira ntchito kuwotcha ma calories ambiri.

Chachitatu, kumwa madzimadzi kuyenera kuyang'aniridwa mosamala. Ena anganyalanyaze ntchito ya zakumwa m’kuchepetsa thupi, koma zoona zake n’zakuti zakumwa zoziziritsa kukhosi ndi zakumwa za shuga zingakhale ndi zopatsa mphamvu zambiri zimene zimawonjezera kulemera kwake. Ndikoyenera kumwa madzi nthawi zonse ndikukhala kutali ndi zakumwa zoziziritsa kukhosi ndi timadziti tochita kupanga.

Pomaliza, anthu ayenera kuchita masewera olimbitsa thupi nthawi zina za tsiku lawo. Izi zingaphatikizepo kuyenda, kukwera njinga, kukwera masitepe m'malo mogwiritsa ntchito chikepe, ndi zina zomwe zimawonjezera kuyenda ndi kutentha ma calories.

Zotsatira za kupsinjika ndi nkhawa pa kulemera ndi momwe mungathanirane nazo

Kupsinjika maganizo ndi nkhawa zimayambitsa mavuto ambiri azaumoyo, kuphatikizapo momwe amakhudzira kulemera kwake. Anthu ambiri amavutika ndi kunenepa kapena kuchepa thupi chifukwa cha nkhawa komanso nkhawa zomwe amakumana nazo pamoyo wawo watsiku ndi tsiku.

Kafukufuku akusonyeza kuti kupsinjika maganizo ndi nkhawa zingayambitse chilakolako chowonjezeka, makamaka zakudya zamafuta ndi shuga. Pakakhala kupsinjika, anthu amakonda kudya zakudya zopanda thanzi ngati njira yochepetsera kupsinjika kwamaganizidwe. Choncho, mgwirizano pakati pa zakudya zopatsa thanzi ndi kudya zakudya zopanda thanzi zimasokonezeka, zomwe pamapeto pake zimabweretsa kulemera.

Kumbali ina, kupsinjika maganizo ndi nkhawa zingayambitse kusokonezeka kwa chimbudzi ndi kuyamwa kwa chakudya. Izi zikutanthauza kuti thupi silingathe kugwiritsa ntchito bwino zakudyazo, zomwe pamapeto pake zimabweretsa kuwonda. Kuonjezera apo, kupsinjika maganizo ndi nkhawa ndizo zimayambitsa kugona tulo, zomwe zingayambitsenso kulemera kapena kuchepa.

Kuti muthane ndi zovuta za kupsinjika ndi nkhawa pakulemera, nazi malangizo othandiza:

  • Kukonzekera nthawi ndikuwongolera kupsinjika: Konzani zofunika zanu ndikukonzekera nthawi yanu moyenera. Izi zingakuthandizeni kuchepetsa nkhawa zomwe zimadza chifukwa cha nkhawa za tsiku ndi tsiku.
  • Chitani masewera olimbitsa thupi: Chitani masewera olimbitsa thupi nthawi zonse, chifukwa zimathandiza kusintha maganizo ndi kuchepetsa nkhawa ndi nkhawa.
  • Idyani chakudya chopatsa thanzi: Musamadye chakudya choyenera komanso chosiyanasiyana, ndipo pewani zakudya zokhala ndi mafuta ambiri ndi shuga.
  • Muzigona mokwanira: Sinthani kugona kwanu mwa kukonza malo abata komanso kugona mokwanira.
  • Pezani njira zochepetsera nkhawa ndi nkhawa: Njira monga kusinkhasinkha komanso kupuma mozama zingakuthandizeni kukhazika mtima pansi malingaliro ndi thupi.

Ndi chakumwa chotani chomwe chimachepa thupi mwachangu?

Madzi ndiye chakumwa choyambirira komanso chothandiza kwambiri pakuchepetsa thupi mwachangu. Ilibe ma calories ndipo ili ndi zabwino zambiri zomwe zimathandizira kukulitsa njira yoyaka mafuta ndikuwongolera metabolism. Kuonjezera apo, madzi akumwa amawonjezera kukhuta ndi kuchepetsa chilakolako, zomwe zimathandiza kudya zakudya zochepa. Chifukwa cha kuthekera kwake kulimbikitsa chimbudzi ndi kuyeretsa thupi la poizoni, madzi ndi chisankho chabwino kwambiri kwa iwo omwe akufuna kuchepetsa thupi mwachangu.

Ndi chakumwa chotani chomwe chimachepa thupi mwachangu?

Ndi mbali ziti za thupi zomwe zimayamba kutaya mafuta poyamba?

  1. Pamimba: Pamimba ndi amodzi mwa malo omwe amayamba kutaya mafuta poyamba. Kuchulukana kwamafuta m'derali kumaonedwa kuti ndi koopsa kwambiri ndipo kuwonjezereka kumeneko kungapangitse chiopsezo cha matenda a mtima ndi sitiroko.
  2. Tchafu: Pambuyo pamimba pamabwera ntchafu, zomwe zimatengedwa kuti ndi malo ena omwe amaika thupi pamalo abwino otaya mafuta. Kutaya mafuta m'derali kuli ndi ubwino wambiri wathanzi, kuphatikizapo kuchepetsa chiopsezo cha matenda monga atherosclerosis ndi matenda a shuga.
  3. Matako: Zingakhalenso zodabwitsa kuti mafuta a m’matako amayamba kuchepa msanga. Kafukufukuyu adawonetsa kuti kutaya mafuta m'derali kungakhale mwayi wochotsa bwino kunenepa kwambiri.

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