Kodi kuchotsa thupi mafuta mkati kunyumba: aluso ndi zotsatira

Kodi kuchotsa mafuta thupi mu thupi? Lero ndi mutu otentha kwambiri. Anthu ambiri amadabwa mmene kuchotsa owonjezera madipoziti mafuta paokha kunyumba. Musanayambe polimbana kulemera muyeso, muyenera kukaonana ndi dietitian.

Choipidwa mafuta ndalama yachibadwa mu thupi kuthandiza ntchito ziwalo mkati, kuteteza ziwalo zisaonongeke, ndipo mu kwambiri zinthu kumachititsa munthu gwero mphamvu.

Owonjezera choipidwa mafuta m'thupi amakhudza ntchito thupi lonse la munthu. Ziwalo monga matumbo, impso kapena chiwindi, mafuta ndi kuphimba Kusiya ntchito bwinobwino. Motero, pa maziko a kunenepa, matenda aakulu zimene zingachititse mavuto.

njira yachangu kuthetsa mavuto kunenepa kumeneko. M'pofunika kuchepetsa zili caloric zakudya, osati kudya, kutsogolera moyo yogwira. Nthawi zina, vuto la kunenepa ndi njira mankhwala. Mwina opaleshoni.

Kugwilizana ndi malangizo onse pa moyo, chitani ndi kudya mafuta adzafota tsiku lililonse likadutsa.

Mosiyana ndi mafuta choipidwa ku subcutaneous ndi

Pa ntchito ya munthu anawonjezera masitolo mafuta chakudya. Ngati mode cholakwika amapereka mphamvu thupi ayamba kudziunjikira osati mu wosanjikiza subcutaneous ndi kuzungulira ziwalo. wosanjikiza iyi akutchedwa choipidwa mafuta. Subcutaneous mafuta mu chokwanira zofunika munthu, monga amapanga nkhokwe mphamvu thupi ndi amaundana m'nyengo yozizira. Iye sanali nawo ndondomeko mkati mwa thupi. Komanso, subcutaneous mafuta akhoza kuchotsedwa opaleshoni, koma choipidwa - palibe.

Koopsa choipidwa mafuta?

Choipidwa mafuta sayenera upambana 15% ya chiwerengero cha maselo mafuta m'thupi. madipoziti amenewa zolasa chiwindi, impso, m'mimba, matumbo ndi ziwalo zoberekera, imbaenda ku kuchepa magazi kwa ziwalo. Zimenezi zimabweretsa kotunga osauka mpweya m'mapapo, ndi kupuma lolemera, kufupika kwa mpweya, kutopa.

Popeza choipidwa mafuta amasonkhana kuzungulira ziwalo mkati, kukhalapo kwake ndi kovuta kudziwa. Ngakhale anthu Taphunzira ndi madipoziti amenewa. Pa nthawi yomweyo mtundu wa mafuta ndi zoopsa kwambiri, chifukwa zimakhala olumala posachedwapa munthu wathanzi. Pankhaniyi, madokotala mphamvu ndipo sangathe kuthandiza wodwala, ngakhale opaleshoni.

Ngati nthawi sikuti kuyamba kumenyana ndi choipidwa mafuta, zingayambitse matenda otsatirawa ndi pathologies:

• shuga;
• matenda a mtima;
• osabereka;
• matenda enaake;
• matenda oncologic;
• kuukira mphumu mu loto;
• kufooka kwa mafupa;
• varicose mitsempha;
• m'mnyewa wamtima infarction.

Zimayambitsa mafuta mkati

Zimayambitsa thupi mafuta mkati akhale motere:

• kwambiri mowa mafuta ndi zakudya zotsekemera;
• insufficiently yogwira moyo;
• kusagona tulo, kawirikawiri maganizo.

Pamene amangokhala mafuta m'thupi amasonkhana mwamsanga. Atakalamba munthu wotaya minofu misa, thupi kubweza pansi kuyatsa zopatsa mphamvu ndi thupi kuchuluka mafuta limakula. limasintha akaleka kuti imathandizira zhiroobrazovaniya zimachitika akazi postmenopausal. Komanso, anthu ena osiyana oyenerera kukhala onenepa, koma zimenezo sizitanthauza kuti ali mwachionekere kuchuluka wamkulu wa subcutaneous mafuta. Suspend ndondomeko madipoziti mafuta mungathe yoyenera zakudya, mtengo wapadera kapena zina kuchita masewera olimbitsa thupi.

Kuyeza kuchuluka kwa mafuta m'thupi

Chithunzi chenicheni cha kukhalapo kwa mafuta akhoza itengedwe pambuyo kudutsa mayesero zoona zachipatala. Njira yolondola kwambiri kuyeza kuchuluka kwa mafuta ziwalo mkati - ndi Kujambula wa pamimba. The ziyenera a kaya mafuta mkati ndi zinkachitikanso mothandizidwa ndi ultrasound. Kuyeza kuchuluka kwa mafuta m'thupi ndipo akhoza kukhala kunyumba. Pali njira zingapo kuyeza:

The njira №1. Kugwiritsa wolamulira.

Mkombaphala ndi chala muyenera kutsina khungu m'malo osiyanasiyana (pa mimba, pa nsana, m'chiuno). Ndiye, ndi kumasuka khola, koma osati kufalitsa zala zanu, muyenera wolamulira kuyeza mtunda pakati pa zala. Ngati thupi lili mafuta owonjezera, mtunda adzakhala oposa 2.5 cm.

Njira № 2. alionse m'dzikoli pali m'chiuno ndi m'chiuno ndi tepi.

M'pofunika kuyeza circumference m'chiuno pang'ono pamwamba m'michombo lapansi. Ndiye miyendo adzaikidwe phewa-m'lifupi padera ndi kumasuka mimba yanu. Muyeso n'zofunika ake m'chiuno linafalitsidwa kwambiri girth. M'chiuno circumference akufufuta circumference m'chiuno. Ngati chifukwa ndi wamkulu kuposa 0,8, pakufunika kuyamba kumenyana ndi mafuta owonjezera.

Njira № 3. Muyeso wa thupi misa index.

thupi ayenera ogaŵikana kukula, nachuluka kawiri. Normal thupi ndi mu osiyanasiyana 18.5-24.9. Chitsanzo: makilogalamu 60 BMI: (1,7sm 1,7sm *) = 20,76.

Norma choipidwa mafuta

Pafupifupi 80-90% ya okwana minofu adipose ndi blubber. Choipidwa mafuta (yachibadwa) mu thupi la amuna ayenera kukhala 10-20% akazi - za 5-8%. Ndi zaka, kuchuluka kwa ukuwonjezeka choipidwa mafuta. Kuyeza m'chiuno ndi tepi, n'zotheka kudziwa mlingo wa kunenepa mkati. M'chiuno Women sayenera upambana 88 masentimita amuna -. 94 masentimita Ngati zotsatira zambiri, ichi ndi chizindikiro cha exceedances.

Chitani kufukiza mafuta owonjezera

Tsatirani njira zofunika ngati apamwamba kuposa masiku mu thupi choipidwa mafuta. Kodi kuchotsa kunyumba? Thandizeni kudya zakudya zopatsa nthanzi thupi ndi maganizo kulimbana.

Kugwiritsa kukamenyana mafuta owonjezera simungakhoze kuchita popanda thupi. The njira yabwino kwambiri kulimbana ndi kuyatsa mafuta thupi amaonedwa kuti kuvina, kuvina kwasakwasa, kuthamanga, aerobic thupi. kanayi pa sabata kwa mphindi 30 pa matayala ndi - ndipo inu mukhoza iyende bwino polimbana ndi vutoli, monga choipidwa mafuta.

Kodi kuchotsa pa zinthu kunyumba masewera olimbitsa thupi? Thandizeni katundu:

Chitani №1. Akuthamanga malo, kukweza mawondo mkulu.

Muyenera kuchita masewera olimbitsa thupi kwa mphindi 2-3, muyenera kupuma, kulamulira mayendedwe ndi olondola zochita.

Chitani №2. Planck.

Ntchitoyi umalimbana magulu onse minofu. Ngakhale katundu zovuta kuchita, ndi njira kuwotcha mafuta kudya. Phwando kwa alendo kuima mphindi imodzi. Pa nthawi, ayenera kuwonjezera mothamanga nthawi zochita. Onetsetsani pamene akuchita ntchito yonseyi kusunga nsana wanu mosabisa.

Chitani №3. Akuthamanga pa malo mu kapamwamba.

Kuyima pa bala, muyenera kuchitira anzawo athamanga, pamene nditagwira mawondo ake m'chifuwa ake. Oyamba akhoza kuchita masewera olimbitsa thupi kwa mphindi imodzi. Pa nthawi, ayenera kuwonjezera mothamanga nthawi zochita.

Kodi kuchotsa choipidwa mafuta pamimba? Yankho lake ndi losavuta kwambiri. Kuchepetsa voliyumu mimba n'kofunika kuchita Zochita zotsatirazi:

Chitani №1. Press. Kugonera nsana wanu, muyenera mawondo anu ndi kuchotsa torso chapamwamba.

Chitani №2. Kukweza ndi kupotoza. Kugonera nsana wanu, muyenera mawondo anu ndi kukweza thupi lanu chapamwamba linapendekeka pambali. N'zachidziwikire imagwiridwa kuti chigongono ndikhoza kufika kwa bondo zosiyana.

Chitani №3. Kugonera nsana wanu, miyendo ayenera adzaukitsidwa pa makona a madigiri 90. Kenako zizichitidwa ndi mapazi tilts lamanja ndi mbali ya kumanzere, monga otsika ngati n'kotheka ndi akuponya iwo pansi, koma tinachita.

Zakudya kumalimbikitsa kuchotsa mafuta mkati

Zakudya - ndi njira ina mmene kuchotsa choipidwa mafuta. Care ayenera kukhala otsika-kalori chakudya. Ikani ntchito penapake mu 1200 kcal / tsiku. Koma Mulimonsemo, musati njala.

Zambiri malamulo mmene kuchotsa thupi mafuta mkati mwa zakudya, monga zinthu zotsatirazi:

1. Nkofunika kupita kwathunthu pa kadyedwe. 80% ya zakudya ayenera zipatso ndi ndiwo zamasamba.
2. Ndi kuchepetsa kumwa nyama mafuta: batala, margarine, nkhumba, ng'ombe wonenepa.
3. M'pofunika kusiya mapapo chakudya.
4. Iwo m'pofunika kusiya kwathunthu mankhwala buledi. Chakudya chokha wholemeal ndi zedi yaing'ono.
5. Ndi koyenera kuti ndisiye mowa.
6. Nkofunika kusiya zakumwa enaake.
7. Muyenera kudya kasanu patsiku, koma fractional, chakudya chochepa.
8. Muyenera kumwa theka malita awiri a madzi oyera patsiku.
9. Muyenera kulowa zakudya zakudya kuwotcha mafuta kudya: apulo, udzu winawake, zipatso, ginger wodula bwino lomwe.
10. Pa chakudya, ndi zofunika kugwiritsa ntchito mavitamini ndi antioxidants kulimbikitsa chitetezo cha m'thupi.

A kwambiri maganizo ndi thupi - okhwima zakudya. Choncho muyenera ngati n'koyenera, kupempha thandizo kwa dietician a. adokotala kuthandiza matenda kagayidwe, ulamuliro m'thupi, kukuuzani inu momwe kuchotsa thupi mafuta mkati. Chinthu chachikulu - potsatira malangizo onse.

Moyo kwa ndiyotani pakuchotsa choipidwa mafuta

Kodi kuchotsa mafuta thupi? Tiyenera amayesetsa kuti moyo wopanda nkhawa. anthu ambiri pa maziko a maganizo kuyamba mavuto kupanikizana. Muyenera kuphunzira kuugwira nkhawa ndi kuyeza ntchito chakudya lokoma ndi zonenepetsa pa izo.

maloto A - ndi chinthu chofunika kwambiri polimbana ndi mafuta owonjezera. kugona usiku ndi maola 6-7, ndipo amathandiza kuti abwezeretse thupi yachibadwa kugwira ntchito kwa ziwalo zonse ndi kachitidwe.

Nkofunika kusiya zizolowezi zoipa, mwachitsanzo mowa, kusuta fodya.

Zonsezi pamwambapa adzaphunzitsa mmene kuchotsa choipidwa mafuta m'thupi ndi kuchepetsa chiopsezo cha kunenepa.