Kusuta kwa nthawi ndi Kulemera Kupeza

Kupewa Triangle ya Kusamba Kwambiri kwa Bermuda

Mapeto a nthawi yanu ndi azimayi ena omwe akufuna kukondwerera, koma ndondomeko ya iyo imatha kutuluka kwa zaka khumi kapena khumi (kutanthauza kuti nthawi yake isanafike). Ngakhale akhama, amayi athanzi amatha kulemera m'zaka zomwe zimayambitsa kusamba, koma sizosapeŵeka. Phunzirani zomwe mungachite kuti muchepetse kulemera kwanu panthawi yopuma.

Chifukwa Chimene Timapeza Kulemera

Chifukwa chomwe timadzichepetsera ndi nkhani ya makilogalamu okhudzana ndi makilogalamu - monga momwe zilili, pali zambiri zomwe zikubwera kuposa kutuluka. Chomwe chimapangitsa phindu lolemetsa, komabe, ndilo komwe kukhumudwa kumabwera chifukwa, monga ena omwe ndimagwira ntchito ogula ntchito amandiuza, phindu lolemetsa limawoneka kuti silinachoke. "Ndikuchita zofanana ndikudya mofanana, koma mwadzidzidzi ndimakhala ndi mimba iyi," adatero kampani ina.

Mwamwayi, pali zotsatira za Bermuda Triangle zomwe zimayamba kale komanso panthawi yopuma, zinthu zitatu zomwe zimagwirizanitsa, zimapangitsa kuti phindu likhale lolemera:

• Kuwonjezeka kwa kalori : Zofukufuku zimasonyeza kuti amayi amadya zakudya zambiri monga estrogen kuchepa ndipo timalakalaka kwambiri mafuta ndi shuga komanso zakudya zopatsa thanzi, zakudya zokhutiritsa zomwe zili ndi mapuloteni ndi mavitamini.
• Kuchepetsa kuchitapo kanthu kwa thupi : Kuchita zinthu zolimbitsa thupi kumachepetsanso, nthawi zambiri popanda ife ngakhale kudziwa. Izi zikhoza kuwonjezeka ndi zina zomwe zimayambira ndi kusamba kwa thupi monga kutopa, kuvutika kugona, kupsinjika maganizo ndi kusintha kwa maganizo ena.

• Kuchuluka kwa RMR : Akatswiri akuganiza kuti kuchepa kwa estrogen kungachepetse kupuma kwanu kwa madzi (RMR) ndi makilogalamu 40-70 patsiku, makilogalamu omwe amaonjezera ngati simukuwabwezera chakudya ndi masewera olimbitsa thupi.
• Ziri zoonekeratu kuti estrogen imakhala ndi mbali yofunikira pa kayendetsedwe ka kulemera. Zimakhudza zokhumba zathu, momwe tiliri komanso zakudya zomwe timazilakalaka. Kuperewera kwake kumasintha momwe mafuta amagawira, kuziyika pamimba yomwe imatiika pangozi ya matenda a mtima ndi shuga. Palinso zinthu zina zomwe zingayambitse zinthu: Kuwonongeka kwa minofu ndi mphamvu ya aerobic komanso kuchepa kwa chiwerengero cha calories yomwe mumayaka panthawi yochita masewera olimbitsa thupi. Mu Kuchita Zochita, Kulemera kwa Kuperewera kwa Thupi ndi Kusamba, Wendy Kohrt amati mayi wamng'ono, wathanzi angathe kuwonjezera mphamvu yake yogwiritsira ntchito mphamvu pogwiritsa ntchito makilogalamu 8-10 pamphindi pa nthawi yochita masewera olimbitsa thupi, pomwe mayi wachikulire angathe kuwonjezerapo makilogalamu 6-8 pa mphindi. Izi zikutanthauza kuti kukhala ndi calorie yofanana kumatentha kungakhale kofunika kwambiri.

• Izi sizikutanthauza kuti mukulephera kulemera ndi kuchita masewero olimbitsa thupi ndilo njira yoyamba yodzitetezera ku Bermuda Triangle ya kusamba.

Zinthu 4 Zimene Mungachite Kuti Mupewe Kulemera Kunenepa

Ngati mukukhumudwa ndi kusintha kwa thupi lanu komwe kumawoneka kuti sikuchokera kwina, pali zinthu zomwe mungachitepo. Pogwiritsa ntchito ntchito zogwirira ntchito komanso kuyang'ana mbali zina za moyo wanu zomwe zingayambitse vutoli, mukhoza kuchepetsa kulemera kwanu.

1. Onjezerani Mphamvu ku Cardio Yanu - Kugwira ntchito mwakhama kumagwirizana kwambiri ndi kuchuluka kwa makilogalamu omwe mumayaka ndi kukweza mphamvu kungakuthandizeni kuwotcha zambiri popanda kuwonjezera nthawi kapena nthawi zambiri kuntchito yanu. Nazi zomwe mungachite:
   • Yesani Maphunziro Okhazikika Kapena Maphunziro Ofunika Kwambiri
   • Phunzirani Njira 5 Zowonjezerapo Zovuta pa Ntchito Yanu
   • Phunzirani Momwe Mungatenthe Mafuta Ambiri Ndi Cardio
   • Zowonjezera Nthawi Yanu - Ngati simukudandaula masiku anu opuma, yesani kuwonjezera tsiku lina la cardio. Ngakhale kuyenda koyenda kwa mphindi 20 kumapititsa patsogolo kalori yanu.
   • Wonjezerani Nthawi Yanu - Njira ina ndiyo kupanga ntchito yanu yaitali. Yesani kuwonjezera 5-10 mphindi imodzi kapena zina zomwe mukugwira ntchito kuti muwotche owonjezera ma calories.
2. Pangani Anzanu Ndi Kuphunzitsa Mphamvu - Mwa zonse zomwe mumachita, kuphunzitsa mphamvu ndikofunika kwambiri kuti mukhalebe olimba, kulemera, minofu ndi kulemera pamene mukukula. Kafukufuku akusonyeza kuti akuluakulu akhoza kuwonjezera kupuma kwa kagwiritsidwe ntchito kachakudya ndi mphamvu zowonjezera powonjezera kukaniza maphunziro. Kafukufuku wina amasonyezanso kuti njira yabwino kwambiri yothandizira kuchepetsa mafuta a m'mimba ndi kuphatikizapo mapulogalamu amphamvu kwambiri a cardio komanso mphamvu zamagetsi. Pindulani kwambiri ndi kuphunzitsa mphamvu:

• Kukwezera zolemetsa - Amayi ambiri samatukula okwanira chifukwa amawopseza kapena kudzivulaza okha. Ngati ndinu oyamba, yesetsani kulemera kwa nthawi yaitali, koma ngati muli ndi luso lolemera, mutha kukwanitsa zokwanira 8-10 pazochita zonse zomwe zingakuthandizeni kumanga minofu yambiri. Yankho lanu lotsiriza likhale lovuta, koma n'zotheka ndi mawonekedwe abwino.

• Sakanizani - Pangani zogawanika zomwe mumagwira ntchito m'magulu osiyanasiyana tsiku ndi tsiku kuti muzisamala kwambiri minofu iliyonse. Yesani njira zophunzitsira zosiyana monga kuyambira (kuyamba kulemera ndi kutaya kulemera kwanu ndi 20% payiyi iliyonse), kupambana (kuchita zozizwitsa ziwiri zofanana ndi minofu, imodzi pambuyo pake) kapena njira zina zophunzitsira kuti ziwopsyeze ndikutsutsa thupi lanu.

Ikani Wophunzitsa . Ngati mukumverera kuti mukuchita zonse bwino ndipo simukulemetsa, wophunzitsa angakuthandizeni kupeza njira yabwino yosinthira zomwe mukuchita kuti mupeze zotsatira zabwino.

3. Ganizirani za kusintha kwakukulu

Phindu lolemera limene limachitika ndi kusamba kwa thupi nthawi zambiri limakhala chifukwa cha kuwonjezeka kwazing'ono zam'thupi zomwe zimaphatikizapo pa nthawi - kudya pang'ono, kusuntha pang'ono ndi, ndithudi, kagayidwe kake kamene kali kochepa pang'ono kuposa momwe zinalili. Nkhani yabwino ndi yakuti kusintha kwakung'ono kungasinthe zinthu izi, uthenga wabwino ngati simukufuna kusintha moyo wanu wonse.

4. Dziyang'anire nokha

Kuwona mwambo wanu, kudya ndi kuchita masewero olimbitsa thupi kungakuthandizeni kukhalabe olemera kwambiri ndipo muzindikire ngati zakudya zowonjezereka zikuwongolera. Izi sizikutanthauza kuti mungadye zakudya zomwe mumadya kapena kusuntha, koma kudziwa zomwe zikuchitika onse. Njira zina zodziyang'anira nokha:

Sungani Chakudya Chakudya - Iyi ndi malo abwino kuti muyang'ane chakudya chanu, zakudya zopsereza, ndi zopatsa mphamvu, komanso kuti muzisunga zofuna zanu ndikupeza njira zothetsera vuto lomwe silidzawononge zakudya zanu.

Pitirizani Kulemba Ntchito - Kufufuza zochitika zanu, kulemera kwake, kubwezeretsa, ndi kuyika kungakuthandizeni kuti mupite patsogolo pa ntchito yophunzitsira mphamvu ndikuonetsetsa kuti mukudzivutitsa nokha.

Pitirizani Kulowetsa Ntchito - Kuwona kuyenda kwanu (kapena kusowa kwake) nthawi zonse kungakuuzeni momwe muliri, ndipo chofunika kwambiri, pamene mungathe kusintha. Mwachitsanzo, kodi mumakhala patatha chakudya chamadzulo? Izi zikhoza kukhala nthawi yabwino kuti muyambe kuyenda kapena kuchita masewera olimbitsa thupi kuti muthetse kutopa kwa masana.

Pitirizani Kukhala ndi Thanzi Lanu - Apa ndi pamene mungathe kuyang'ana ndondomeko za kugona, zizindikiro za kutha msinkhu , momwe mumamvera ndi zipangizo zomwe mukuyesera kuti muzisamalira. Mudzawona momwe zipangizozi zikugwirira ntchito kapena ngati mukufuna kuyesa njira ina.

Lankhulani ndi Dokotala Wanu - Pakhoza kukhala mankhwala kapena mankhwala ena omwe angathandize.

• Tweak zakudya zanu - Mu Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya za Azimayi, Tracee Cornorth ikufotokoza za zipatso, zophimba, ndi mbewu zonse pochepetsa mafuta odzaza, shuga wosakanizidwa ndi zakudya za sodium.
• Pezani m'malo mmalo - Fufuzani ma calories a zakudya zomwe mumadya nthawi zonse, monga yogurt, tchizi, tirigu kapena mkate ndipo mumathera nthawi yogulitsa zakudya kuti mupeze olowa m'malo ochepa a calories.
• Kudya zigawo zing'onozing'ono - Idyani zakudya zocheperako pang'ono, nkhuku yaing'ono, mafuta osakaniza pang'ono pamene mukukweza masamba - zintchito zing'onozing'ono zimatha kununkhira zakudya zamtunduwu popanda kukupangitsani kudzimva kuti mulibe.
• Khalani Ogwira Ntchito Mwakhama - Ntchito zowonongeka nthawi zambiri zimachepa pakapita nthawi chifukwa zimakhala zovuta kulimbana ndi kutopa komwe kumabwera chifukwa chosowa tulo, kutentha, nkhawa, ndi kupsinjika maganizo. Kuchita masewera olimbitsa thupi ndi kusuntha kwa tsiku ndi tsiku kungathandize kuthana ndi zizindikiro izi ndikupanga mphamvu. Zing'onozing'ono zilizonse kuphatikizapo ntchito zapakhomo, kuyenda mofulumira kuzungulira ofesi kapena kumidzi, kuyimilira nthawi zonse momwe mungathere ndi pafupi chirichonse chimene chimakuthandizani kupewa kukhala nthawi yaitali. Mwina mungafunikire kugwira ntchito monga kusinkhasinkha kapena njira zina zochepetsera nkhawa zomwe zingakuthandizeni kuti mukhale odekha komanso ozikika.

Kupyolera mu kusamba kwa thupi sikungotanthauza kupindula kolemera, komanso sikutanthauza kuti thupi lanu silidzadutsa kusintha ngakhale mutachita chiyani. Yesetsani kugwira ntchito ndi zomwe mungathe kuchita: Kodi mumasunthera bwanji, zomwe mumadya, momwe mumagwirira ntchito komanso zomwe mumayesetsa kuti muzitha kusamalira nthawi yomwe mungathe. Kusamalira zomwe mungathe ndi kulola thupi lanu kuti liyankhe pa kuyesayesa kwanu kungakuthandizeni kukhala ndi malingaliro abwino komanso okhudzana ndi kusintha komwe mukukumana nawo.

_Zotsatira:

_{Arciero PJ; Amitundu CL; Martin-Pressman R; et al. Kuwonjezeka kwa mapuloteni odyetsera komanso kuphatikizapo kuthamanga kwapamwamba kwambiri kwa thupi kumathandiza kuti thupi ligawidwe ndi mafuta. Int J Sport Nutr Exerc Metab. 2006 Aug, 16 (4): 373-92.}

_{Campbell W; Choipa MC; Young VR; et al. Zowonjezera mphamvu zowonjezera komanso kusintha kwa thupi ndi kukana maphunziro akuluakulu. Am J Clin Nutr. 1994; 60: 167-175.}

_{Kohrt, W. Zochita, Kulemera kwa Kulemera ndi Kusamba. Medscape, 6/29/2009}

_{Chikondi; Champagne C; la; et al. Kuwonjezeka kwa mafuta a visceral ndi kuchepa kwa ndalama zowonjezera panthawi ya kusintha kwa mimba. Int J Obes (London). 2008 June; 32 (6): 949-958.}

_{Chidutswa; Toth; Gardner A. Kusintha kwa Kuyendera Magetsi ndi Kupanga Thupi Pa Kusamba. Annals of Internal Medicine November 1, 1995 vol. 123 ayi. 9 673-675}