Zakudya kuti muchepetse 10 kilos mu sabata yosavuta
Chakudyachi chimapereka chakudya chochepa cha calorie ndipo chimafuna kudya nthawi zonse komanso kupewa zakudya zolemetsa.
Zakudya makamaka zimaphatikizapo kudya chakudya cham'mawa, ndipo tikulimbikitsidwa kuti tisapitirire chakudya ichi.
Chakudya cham'mawa chiyenera kukhala chokwanira komanso chokhala ndi zakudya zofunika kuti thupi likhale lathanzi.
Ponena za chakudya chamadzulo muzakudyazi, tikulimbikitsidwa kudya dzira lophika, karoti, ndi tchizi.
Chakudyachi chili ndi zakudya zonse zofunika kuti thupi likhale lathanzi.
Popitiliza kutsatira zakudya izi kwa sabata, mutha kukhala ndi mwayi wotaya ma kilogalamu 10 olemera.
Komabe, pamafunika kutsatira malangizo ena, monga kudya pang'ono pafupipafupi komanso osadzaza supuni yonse.
Ndikofunika kuonetsetsa kuti mukudya zakudya zophika m'malo mwa zakudya zokazinga muzakudya izi, kuti zotsatira zomwe mukufuna pakuwonda zitheke.
Komabe, ziyenera kudziwidwa kuti zakudya izi ndizovuta kwambiri chifukwa zimatha masiku 13.
Iyenera kutsatiridwa mosamala, chifukwa ingawononge thanzi lanu ndikukupangitsani kumva kutopa kapena kutopa.
Choncho, tikulimbikitsidwa kusiya kugwiritsa ntchito mankhwalawa kwa nthawi yoposa sabata imodzi.
Kuwonjezera pa zakudya, tikulimbikitsidwa kuchita masewera olimbitsa thupi ndi kumwa madzi okwanira tsiku ndi tsiku.
Mukhozanso kumwa zakumwa zotentha monga ginger, tiyi wobiriwira, chamomile ndi sinamoni, chifukwa izi zimathandiza kuchepetsa thupi komanso kuwonjezera kuchuluka kwa mafuta oyaka.
Pambuyo potsatira zakudya zomwe zatchulidwazi, zingakhale zovuta kukhulupirira zotsatira zomwe zapindula.
Ena adatha kutsika pafupifupi ma kilogalamu khumi.
Pamapeto pake, malangizo ena omwe ayenera kutsatiridwa potsatira zakudya izi ayenera kutchulidwa.
Pakati pa malangizowa, tikulimbikitsidwa kudya yogurt yamafuta ochepa ndikuwonjezera kumwa madzi tsiku lonse, kuphatikiza pakumwa zakumwa zotentha, zomwe zimathandiza kuchepetsa thupi ndikuwonjezera kuchuluka kwamafuta.
Ubwino wa 10 kilos pa sabata zakudya pa thanzi la thupi
Zakudya zochepetsa ma kilogalamu 10 pa sabata imodzi zitha kukhala ndi thanzi labwino m'thupi.
Ubwino wake ndikuchepetsa thupi komanso kukhala ndi thanzi labwino.
Komabe, zinthu zambiri ziyenera kuganiziridwa potsatira zakudya zamtundu uwu.
Magwero ena akusonyeza kuti zakudya zimenezi zingathe kuchepetsa kwambiri kulemera kwa nthawi yochepa.
Komabe, chidwi chiyenera kuperekedwa ku kuphatikiza zakudya zofunika m'zakudya, kuonetsetsa kuti thupi limapeza zakudya zofunikira.
Zakudya zimenezi zingaphatikizepo kuchepetsa ma calories, kuganizira kwambiri kudya zakudya zochepa, komanso kupewa zakudya zina zamafuta ndi shuga wambiri.
Zina mwa nsonga zodziwika bwino za kupambana kwa zakudya izi ndikuwonjezera kumwa madzi ndikupewa zakumwa zoziziritsa kukhosi komanso kudya mwachangu.
Zimalimbikitsidwanso kuchita masewera olimbitsa thupi nthawi zonse kuti athandize kuwotcha mafuta komanso kulimbitsa thupi.
Ngakhale kuti zakudya zamtunduwu zimatha kubweretsa zotsatira zofulumira, ndi bwino kukaonana ndi dokotala musanayambe.
Kusintha kofulumira kwa kulemera kungakhudze thanzi la thupi, ndipo zakudya izi sizingakhale zoyenera kwa anthu ena, monga omwe akudwala matenda kapena kusowa kwa zakudya zofunika kwambiri.
Kodi chakumwa chabwino kwambiri chochepetsera thupi musanagone ndi chiyani?
- Chakumwa cha ginger: Chakumwa cha ginger chimatengedwa kuti ndi chimodzi mwazakumwa zabwino kwambiri zochepetsera thupi musanagone.
Ginger ali ndi mankhwala omwe amathandizira kukonza kagayidwe kachakudya komanso kupangitsa kuyaka kwa zopatsa mphamvu.
Mutha kumwa chakumwa chotsekemera cha ginger musanagone kuti mupindule ndi phindu lake pakuchepetsa thupi. - Chakumwa cha tiyi wobiriwira: Tiyi wobiriwira ndi chakumwa choyenera chochepetsera thupi musanagone.
Tiyi wobiriwira ali ndi mankhwala omwe amathandizira kukonza kagayidwe kazakudya komanso kupangitsa kuyaka kwamafuta.
Mutha kumwa kapu ya tiyi wobiriwira musanagone kuti mupindule ndi phindu lake pakuchepetsa thupi. - Chakumwa cha sinamoni: Chakumwa cha sinamoni ndi chimodzi mwazakumwa zothandiza kuchepetsa thupi musanagone.
Imathandiza kulimbikitsa kagayidwe kachakudya ndikuwongolera kagayidwe kachakudya.
Chakumwa cha sinamoni chikhoza kukonzedwa mwa kusakaniza supuni ya tiyi ya sinamoni ya nthaka ndi kapu ya madzi otentha ndikumwa musanagone. - Chakumwa chamadzi a Chia: Chakumwa chambewu cha Chia chimatengedwa ngati chakumwa chothandiza kuchepetsa chilakolako komanso kukulitsa kukhuta.
Mbeu za Chia zili ndi ulusi wopatsa thanzi womwe umathandizira kukonza kagayidwe kachakudya komanso kuchepetsa chilakolako.
Madzi ambewu ya Chia amatha kudyedwa musanagone kuti muchepetse thupi. - Chakumwa cha chinanazi: Madzi a chinanazi amakhala ndi kuchuluka kwa ma antioxidants ndi fiber muzakudya.
Kumwa kapu ya madzi a chinanazi musanagone ndi njira yothandiza kuti muchepetse thupi.
Ndi zifukwa ziti zomwe zimalepheretsa kuwonda ndi zakudya?
Kafukufuku wasonyeza kuti kulephera kutsatira zakudya ndi chimodzi mwa zifukwa zazikulu kusowa bwino kwa zakudya.
Pamene munthu satsatira kusintha kwa kadyedwe kakudya ndikuwongolera zopatsa mphamvu zomwe amadya, zimakhala zovuta kukwaniritsa zolinga zoonda.
Kuphatikiza apo, kusadya zakudya zokwanira zomanga thupi kungayambitse kuwononga mafuta m'thupi komanso kagayidwe kachakudya.
Mosiyana ndi zimenezi, kudya zakudya zambiri zama carbohydrate kungayambitse kuchulukitsitsa kwa kusunga mafuta.
Kupitilira kuchuluka kwa ma calories patsiku, osachita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi, kungayambitsenso kuti zakudyazo zisakhale bwino pakuchepetsa thupi.
Kuonjezera apo, kudya zakudya zowonongeka kapena zowonongeka zimatha kukhala ndi zopatsa mphamvu zambiri komanso mafuta owonjezera, omwe amakhudza kuwotcha mafuta.
Kusachita masewera olimbitsa thupi komanso kusatsata moyo wokangalika kumatha kuwononga thupi.
Kuyenda komanso kuchita masewera olimbitsa thupi nthawi ndi nthawi kumathandizira kukulitsa kuchuluka kwa ma calories oyaka komanso kumathandizira kuchepetsa thupi.
Koma osati kokha zakudya ndi masewera zinthu yekha ndi udindo kusowa bwino kwa zakudya.
Kulephera kugona komanso kusowa kwa madzi akumwa kungakhudzenso njira yowotcha mafuta ndi metabolism.
Kuonjezera apo, kukhalapo kwa matenda enaake kungapangitse kutaya thupi kukhala kovuta kwambiri, choncho muyenera kuonana ndi dokotala kuti mudziwe zotsatira za thanzi zomwe zingakhudze kuwonda.
Palinso gawo lotchedwa "weight stabilization"; Pakhoza kukhala kuchepa kwa chiwerengero cha kuwonda pambuyo pa nthawi yoyamba yotsatila zakudya.
Izi ndi zina chifukwa cha thupi kusintha kusintha kwa kadyedwe ndi kusintha calorie kuwotcha.
Pakhoza kukhalanso mavuto a mahomoni omwe amakhudza kagayidwe kachakudya komanso njira zochepetsera thupi.
Choncho, anthu ayenera kudziwa zinthu zomwe zimakhudza kupambana kwa zakudya pakuchepetsa thupi, kumamatira zakudya zoyenera komanso kuchita masewera olimbitsa thupi nthawi zonse, ndikuonetsetsa kuti mukugona mokwanira komanso kumwa madzi.
Ngati zotsatira zokhutiritsa sizikukwaniritsidwa, dokotala ayenera kufunsidwa kuti adziwe zifukwa zilizonse zaumoyo zomwe zimakhudza kuwonda.
Kodi gawo loyamba la thupi kuti muchepetse thupi mutatha kudya ndi liti?
Kuchepetsa thupi ndi cholinga chotsatiridwa ndi anthu ambiri omwe akuyesera kuchotsa mafuta ochulukirapo m'matupi awo.
Ambiri angadabwe komwe kutayika kwa mafuta kumayambira koyamba pambuyo potsatira zakudya.
Kawirikawiri, amayi amakonda kutaya mafuta poyamba kuchokera kumunsi kwa thupi, monga matako, ntchafu, ndi chiuno.
Akatswiri awona kuti kusungirako mafuta kwa amayi kumakhala kwakukulu m'dera la pelvic ndi matako.
Choncho, tinganene kuti makonzedwe a kuwonda madera akazi amayamba ndi matako ndi m'chiuno.
Ponena za amuna, mafuta ambiri amasungidwa m'mimba.
Choncho, kuchepa kwa thupi mwa amuna kungayambe m'dera la torso.
Komabe, tiyenera kuzindikira kuti thupi la munthu ndi lovuta komanso lapadera, ndipo dongosolo la kuwonda likhoza kusiyana pakati pa munthu ndi munthu.
Pakhoza kukhala anthu omwe amawonda kuchokera kudera linalake la thupi lawo pamaso pa madera ena.
Kawirikawiri, kuwonda mu gawo loyamba ndikofunika komanso mofulumira, ndi kuchepa kwa thupi komanso kusintha kwakukulu kwa thupi ndi zovala.
Izi zimachitika mkati mwa masabata 4 mpaka 6.
Ndikofunikira kwambiri kulingalira kuti kuwonda kumadalira zinthu zingapo, kuphatikizapo kusintha kwa mahomoni, chibadwa, moyo ndi kuchita masewera olimbitsa thupi.
Kumvetsetsa madera omwe mafuta amatayika mofulumira kwambiri kungathandize anthu kukwaniritsa zolinga zawo zowonda.
Koma ayenera kukumbukira kuti chofunika kwambiri ndi kudalira zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi nthawi zonse kuti tipeze zotsatira zokhazikika komanso zathanzi.
Kodi zakudya za yogurt zimataya ma kilos angati?
Zakudya zofulumira za yogurt ndi mtundu wa zakudya zomwe zimatsatiridwa kwa nthawi yochepa kuyambira masiku 3-7 okha, ndipo mwachibadwa kuti sizingatheke kutaya thupi panthawi yochepayi.
Lipoti lomwe lasindikizidwa patsamba la verywellhealth likuwonetsa kuti zakudya za yogurt zimatha kuchepetsa kulemera kwa ma kilogalamu 2.5 mkati mwa masiku anayi.
Zakudya za yogurt zimafuna kudya yogati yopanda mafuta pang'ono, ndipo kudya kapu imodzi yokha ndikokwanira chakudya cham'mawa.
Ndikulimbikitsidwanso kumwa madzi atsopano opanda shuga ndi chakudya chachikulu.
Mlingo wa kuwonda ukhoza kusiyana pakati pa munthu ndi munthu malingana ndi zinthu zapayekha monga kulemera kwapano, kuchita masewera olimbitsa thupi, ndi zizolowezi zam'mbuyomu.
Komabe, muyenera kudziwa kuti kutsatira zakudya za yogurt kwa nthawi yayitali kungakhale kovulaza thanzi lanu.
Choncho, muyenera kukaonana ndi dokotala musanayambe zakudya zilizonse, kuphatikizapo yogurt zakudya.
Zakudya za nkhaka ndi madzi zokha, zimatsika bwanji?
Nkhaka imatengedwa kuti ndi imodzi mwazinthu zofunika kwambiri mu nkhaka ndi zakudya zamadzi, chifukwa zimakhala ndi antioxidants, mavitamini ndi mchere zomwe zimathandiza kuti thupi likhale ndi thanzi labwino.
Kuphatikiza apo, nkhaka imakhalanso ndi gawo laling'ono la zopatsa mphamvu, zomwe zimapangitsa kuti zikhale zabwino pakudya.
Pali zabwino zambiri zomwe zimaperekedwa ndi nkhaka ndi zakudya zamadzi okha.
Choyamba, chakudya ichi chimakhala ndi zopatsa mphamvu zochepa, zomwe zimathandiza kuchepetsa thupi mwachangu.
Kachiwiri, kudya nkhaka ndi kumwa madzi ozizira kumawonjezera kuchuluka kwa mafuta oyaka m'thupi komanso kumachepetsa chilakolako chifukwa cha ulusi womwe uli mkati mwake.
Choncho, anthu omwe amatsatira nkhaka ndi zakudya zamadzi amatha kukhala ndi thupi labwino komanso labwino.
Kuti mupeze zotsatira zabwino, ndi bwino kumwa makapu awiri a madzi ozizira mphindi khumi musanadye chakudya cham'mawa.
Kuphatikiza apo, tikulimbikitsidwa kudya mbale ya nkhaka saladi ndi dzira kuti mukwaniritse kadzutsa wanu.
Muyeneranso kumwa madzi okwanira tsiku lonse kuti mukhale ndi hydration ndikuwonjezera zotsatira za zakudya.
Nkhaka ndi madzi okha zakudya ndi othandiza kwa nthawi yochepa kuwonda.
Itha kugwiritsidwa ntchito kwa masiku 7-14 ndikutaya pafupifupi kilogalamu imodzi patsiku.
Komabe, tiyenera kutchula kuti chakudya ichi ndi chachifupi ndipo sichiyenera kugwiritsidwa ntchito kwa nthawi yaitali, chifukwa zingayambitse kusowa kwa zakudya zofunikira m'thupi.
Kodi kudya mwachangu kumakhala ndi zotsatirapo zake pa thanzi?
Anthu ambiri akhala akufufuza njira yofulumira komanso yothandiza yochepetsera thupi, ndipo ngakhale pali zakudya zambiri zomwe zilipo, zakudya zofulumira zimatengedwa kuti ndizodziwika kwambiri.
Komabe, kodi kudya mofulumira kumakhala ndi zotsatirapo zake pa thanzi? Tiyeni tifufuze.
Zotsatira zina zofatsa, monga nseru, kudzimbidwa, ndi kutsekula m'mimba, zimawonekera mutayamba kudya mwachangu.
M'kupita kwa nthawi, zotsatirazi zikhoza kuchepa.
Komabe, zovuta zoyipa zimachitika nthawi zina.
Ngakhale kuti mankhwala ena omwe amagwiritsidwa ntchito pofuna kuchepetsa thupi, monga antidepressants, angayambitse kulemera, kugwiritsa ntchito mankhwalawa kungathandize kuchepetsa chilakolako, koma kumafunikanso kusintha zakudya zosayenera komanso kuchita masewera olimbitsa thupi.
Kuonda msanga mwa kudya zopatsa mphamvu zochepa chabe kungachedwetse kagayidwe kake ka thupi.
Amadziwikanso kuti kudya kudya kungayambitse mavuto osiyanasiyana komanso zoopsa.
Zina mwa zotsatirapo za mankhwala ochepetsa thupi ndi matenda oopsa a m'mapapo ndi matenda a valve ya mtima.
Ena ochirikiza zakudya za Atkins amanena kuti kuchepetsa kudya kwa carbohydrate mofulumira kwambiri pulogalamuyo kungayambitse mavuto monga mpweya woipa, kupweteka mutu, ndi kudzimbidwa.
Komanso, kafukufuku wambiri akuwonetsa kuti zakudya zomwe zimangochotsa poizoni m'thupi sizigwira ntchito.
Pali zotsatira zosonyeza kuti kumwa pang'ono kwa omega-3 kumatha kulumikizidwa ndi kuchuluka kwa kupsinjika maganizo.
General malangizo kukhala abwino kulemera pambuyo kudya
Anthu ambiri amachita khama kwambiri kuti achepetse thupi kudzera muzakudya, koma chomwe chimakhala chovuta kwambiri ndikukhalabe ndi kulemera koyenera mukamaliza kudya.
Kuti akwaniritse izi, Yusra akulangiza kutsatira njira zosavuta komanso zoganizira zomwe zimathandiza kuti thupi likhale lolemera bwino.
Yusra adalongosola kuti chinthu choyamba kuchita ndikudya zakudya zazing'ono, chifukwa izi zimathandiza kuti thupi likhale ndi chakudya chovomerezeka.
Ndikofunikira kuti Yusra akonze mndandanda wa zolinga zomwe zimamuthandiza kuti azikhala wolimbikitsidwa komanso aziganizira kwambiri, kaya zikugwirizana ndi zomwe zikubwera kapena thanzi lake lonse.
Kuphatikiza apo, njira zochizira zolimbitsa thupi zolimbitsa thupi kwambiri ndi izi:
- Unikaninso zopatsa mphamvu za thupi.
- Idyani zomanga thupi zambiri.
- Idyani fiber zambiri.
- Imwani madzi ambiri.
- Tengani ma probiotics.
- Tsatirani imodzi mwa machitidwe osala kudya.
- Kusintha machitidwe a masewera.
- Wonjezerani kuchuluka kwa kuyenda tsiku lonse.
Komanso, Yusra akulimbikitsidwa kuti azidya zakudya zazikulu komanso zazing'ono pafupipafupi, chifukwa zimathandizira kukhazikika kwamasiku akubwera ndikusunga kulemera kwake koyenera.
Pofuna kupewa kunenepa mukataya, Yusra akulangizidwa kutsatira malangizo ena, monga kudya zakudya zopatsa thanzi komanso zolimbitsa thupi, kuchita masewera olimbitsa thupi nthawi zonse, kupewa kudya mwachangu komanso zakudya zokhala ndi mafuta ambiri ndi shuga, kukhalabe ndi tulo tabwino komanso mokwanira, komanso kupewa kupsinjika ndi nkhawa.
Pazifukwa zonenepa mutataya, zingaphatikizepo zinthu monga kumasuka kudya zakudya zopatsa mphamvu zambiri, kuchepetsa kuchita masewera olimbitsa thupi pambuyo pa kudya, komanso kusatsatira zakudya zoyenera.
Kawirikawiri, kukhala ndi kulemera koyenera mutatha kudya kumafuna kudzipereka kudya zakudya zochepa, kukhala ndi zakudya zopatsa thanzi, kuchita masewera olimbitsa thupi, komanso kupewa zakudya zomwe zingawononge thupi.
Kodi kudya musanagone kumakuthandizani kuti muchepetse thupi?
Pali zakudya zina zomwe zingakhale zopindulitsa pakuwonda komanso kuwotcha mafuta mukadya musanagone.
Zimadziwika kuti kumwa zakumwa za fenugreek musanagone pamene kudya kumakhala ndi zotsatira zabwino pa thanzi la thupi, chifukwa kumathandiza kuchepetsa thupi ndi kutentha mafuta.
Fenugreek imadziwika kuti imatha kulimbikitsa kagayidwe kachakudya ndikufulumizitsa kugaya, zomwe zimathandiza kuwotcha mafuta bwino.
Ndikoyenera kudziwa kuti sikuvomerezeka nthawi yomweyo kudya musanagone, koma m'malo mwake tikulimbikitsidwa kudya chakudya chaching'ono chokhala ndi fiber kuti muchotse kumverera kwa njala musanagone.
Izi ndichifukwa choti kudya musanagone ndi chimodzi mwazomwe zimayambitsa kuwonda komanso zovuta kuwotcha mafuta.
Komanso, tikulimbikitsidwa kudya yogurt yosungunuka musanagone, chifukwa imakhala ndi mapuloteni ambiri komanso shuga yochepa.
Chifukwa cha zosakaniza izi, yogurt ndi chakudya chabwino asanagone kwa iwo omwe akuyesera kuchepetsa thupi, chifukwa amathandiza kuti amve bwino ndikuwotcha mafuta pamene akugona.
Ponena za zakumwa, amakhulupirira kuti kumwa madzi a mphesa musanagone kumathandizira kuwotcha ma calories, chifukwa ali ndi mankhwala omwe amadziwika kuti "resveratrol," omwe amagwira ntchito kuti asinthe mafuta oyera ovulaza kukhala mafuta a bulauni omwe amawotchedwa kwambiri.
Komabe, muyenera kudziwa kuti kudya zakudya musanagone sizinthu zokha zomwe zimakhudza kuwotcha mafuta ndi kuwonda.
M'pofunikanso kusintha moyo wanu ndi kuchita masewera olimbitsa thupi nthawi zonse, kuphatikizapo kudya zakudya zopatsa thanzi tsiku lonse.
