Zikhulupiliro wotchuka za kagayidwe anatsutsa!

Pankhani kulemera imfa, ambiri a ife vuto la Plateau. Pamene chodabwitsa zolemera osiyanasiyana monga chimazilala mu malo omwewo. Ndipo ziribe kanthu momwe inu anayesa kusuntha wabwino koyamba, ndi zovuta kuchita. Kulakwitsa waukulu kuonda ndi maganizo olakwika kagayidwe thupi. Ndi nthawi kutsutsa zikhulupiliro zokhudza kagayidwe odekha. Kumbukirani kuti kagayidwe wa - njira mankhwala, zomwe zimathandiza kuti atembenuke zopatsa mphamvu anachokera ku chakudya mu mphamvu. The efficiently thupi lanu amachita izo, chindichepere mafuta unayikidwa pa mbali kapena ntchafu. Ndipo mosemphana ndi chikhulupiriro odziwika bwino, anthu kumakhudza kagayidwe. Mudzikonzere nokha ndi mfundo yoyenera - ndi bwino inali osati kale kubwera.

Bodza 1: kuchepetsa zopatsa mphamvu

Kodi mukuganiza kuti ndi zoonekeratu: kudula calorie wanu madyedwe, mudzakhala iyende bwino polimbana ndi kunenepa. Komabe, pali mbali, ndi osavomerezeka kusuntha kupitirira izo. Kumwa zopatsa mphamvu zosakwana 1200 tsiku amachititsa thupi lanu austerity (kudya). Thupi lanu akuona njira ya nthawi zovuta ndi kuti mwanjira asatope, kubweza kagayidwe. Izi zimathandiza kusunga mafuta thupi malo. Choncho, ngati mukufuna kuonda, kusiya kudula calorie zakudya ndi changu kwambiri.

Nthano 2: Kadzutsa - chakudya chofunika kwambiri

Likukhalira, kadzutsa - osati chakudya chofunika kwambiri. Phunziro amene anapezazo zinasindikizidwa mu Journal American a chipatala Zakudya, anapeza kuti pamene timabwerera kadzutsa sikumangotikhudza kagayidwe. Choncho ngati simukhala kudzikakamiza kudya m'mawa phala, timasangalala. Kuyambira tsopano, inu ndinu osachita ndi "olakwa."

Bodza 3: Only chakudya zokometsera kumawonjezera kagayidwe

Zonunkhira wanu khitchini zimathandiza kusintha njira kagayidwe kachakudya chifukwa capsaicin. Komabe, ngati inu simuli gulu mafani pang'ono lakuthwa, musakhale achisoni. Mukhoza kugwiritsa ntchito zothandiza zina kagayidwe chakudya. Malinga ndi akatswiri ochokera Anaheim (CA), tsabola lokoma si zomwe zikutsalirazi kumbuyo mnzake owawa pankhani zopatsa mphamvu moto efficiently. Komanso, kuyesera, omwe anali nawo mafani ndi kuti, ndi mapulogalamu ena anasonyeza kuti tsabola pafupifupi kawiri monga ogwira ngati kupereka kutsogolera kagayidwe.

Bodza 4: chakudya kawirikawiri

Ngati inu sindimakonda kugawana kuluma kapena chakudya wokhazikika kwa nthawi awiri, mukhoza kuchita izo kachiwiri. Science potsiriza debunked bodza mphamvu fractional. Simufunikanso kuti akamwe zoziziritsa kukhosi kawirikawiri, kuti azinyadira kagayidwe anu, ndi wokalamba chakudya katatu patsiku ndi abwino kwa kuwonda. Chimodzi cha kafukufuku ankachititsa limeneli, anaona kuti onenepa anali amakonda anthu amene anali calorie wawo chakudya atatu ang'onoang'ono ndi Njira ndi zokhwasula-khwasula. Koma anthu amene anadya yofanana zopatsa mphamvu mu chakudya atatu muyezo akwaniritsa bwino mu kuwonda.

Bodza 5: kukana mafuta

Mafuta zakudya akhoza kukhala mnzanu, kotero musawafulumizitse kuthamangitsa mtsuko wa chiponde ku zinyalala ndi. Pali zambiri zabwino zimene mungachite kuti samangopanga inu mafuta, komanso amathandiza kuti bwino kagayidwe. Thupi lako limafuna mafuta, ndi calcium kudzakuthandizani mayamwidwe ake. Choncho, mkaka ndi tchizi ayenera m'gulu zakudya zanu. Wina maphunziro a sayansi amene zotsatira zinasindikizidwa mu Journal American a chipatala Zakudya anapeza kuti mafani wa mkaka mafuta ndi chiopsezo otsikitsitsa a shuga a mtundu wachiwiri.

Bodza la 6: chida mu kutentha

Kukhumudwitsa zimakupiza iliyonse ya kuthamanga pa gombe masana otentha. Iwo likukhalira kuti ndi kuwonda zambiri zokhudza kulimbitsa thupi zinthu ozizira. Ichi ndi chifukwa chakuti kutentha kwa thupi kukonzekera imfa kwambiri chinyezi komanso amasunga thupi mafuta mu malo. Choncho ngati mukufuna kusintha kagayidwe, kupita ku masewero olimbitsa mpweya.

Bodza 7: The kuziganizira pa chakudya

Kagayidwe amaonera makamaka ndi chakudya. Komabe, kumwa makhalidwe zingatithandizenso kusintha kwa mankhwala zako mu thupi. Ngati mukufuna kuwonjezera mlingo wa calorie woyaka, yesetsani kumwa osachepera 500 Botolo la madzi ambiri. Malinga ndi kafukufuku wofalitsidwa mu Journal wa chipatala Endocrinology ndipo thupi, koma lita theka la madzi patsiku, kufulumizitsa kagayidwe ndi 30 peresenti. Zosaneneka patsogolo, sichoncho?

Bodza 8: osati khofi ku chakudya

Ambiri a inu mukudziwa kuti kapu ya tiyi wobiriwira akutumikira, pamene izo zifika kulera kagayidwe. Komanso, ambiri amakakamizidwa kupereka khofi, kukhulupirira kuti chikho chonunkhira m'mawa alibe ubwino uliwonse. Komabe, malinga ndi ofufuza za, caffeinated khofi akumwa ndi apamwamba pafupifupi mlingo wa kagayidwe poyerekezera amene kumwa chakumwa decaffeinated. Zikuwoneka ngati kupha ndi mwala umodzi mbalame ziwiri. M'mawa, pamene inu simudzakhala nawo mtima zokwanira, kuphika khofi wa late mumaikonda. NDIDZAKHALA mukumva funde njira mphamvu ndi kagayidwe kachakudya ntchito bwino.

Bodza 9: kuganizira kwambiri pa kuwonda

Pamene inu kutenga njira kusintha kagayidwe, palibe choti nkhani imeneyi nthawi zonse ndipo ndinaganiza. Pamene inu kwambiri lolunjika pa kuwonda (makamaka pamene muli ndi chinachake sachiza), malingaliro ovutitsa kupereka mkangano maganizo timadzi tochepa. Izi zikutanthauza kuti thupi mode mwadzidzidzi ayamba kupanga mankhwala - ndi timadzi kuti ndi udindo kasungidwe mafuta ndi liwiro kagayidwe. Maphunziro amenewa pa phunziro afalitsidwa magazini Tizilombo Psychiatry. Kupuma kwambiri ndi kukhadzikika, mukatero yocheza ndi gawo lowonjezera ochitira masewera a.

Nthano 10: Kudya pamaso masewera olimbitsa thupi

Maulendo masewero olimbitsa yomweyo pambuyo chakudya katundu zingaoneke ngati chisankho chokha. Komabe, mphunzitsi munthu Robert Herbst limalangiza kuchita mosiyana. Katswiri wathu ndi powerlifter ndi chochitika, amene nthawi zonse akuyamba maphunziro ake pa chopanda kanthu m'mimba. Inu mukhoza kutibweretsa kagayidwe wanu kwambiri ngati kutenga kudya chakudya chanu yomweyo pambuyo kupita kumalo ochitira masewera a.

Nthano 11: Mukuyenela mchere chowasiyanitsa ku chakudya

Mungathe kuchepetsa mchere pansipa malire chovomerezeka cha 2,300 mamiligalamu, simuyenera kwathunthu kukusalani kuti zakudya zanu. Mchere lili ayodini, umene uli wofunika chigawo cha chithokomiro England. Ndicho, thupi ndiyo khalidwe la kagayidwe. Choncho musachite mantha kudya zakudya amchere, koma kumbukirani kutsatira chofunika mfundo thanzi.

Nthano 12: The chida kwambiri polimbana ndi kulemera owonjezera ali cardio

Mukhoza kutamanda nokha kwa chinthu chimene musaphonye kapena yoga kuthamanga pabwalopo. Koma, chirichonse chimene angakhale mutayesetsa, inu simukhala mwa ntchito zanu tsiku. Mwachitsanzo, kafukufuku ndi University of South Wales, anapeza kuti mkulu-mwamphamvu imeneyi maphunziro ndi njira yabwino pankhani moto mafuta. Patangotha miyezi yochepa mudzaona zotsatira weniweni.

Asayansi apeza kuti pambuyo HIIT mlingo kagayidwe kachakudya si kuchepetsedwa kwa maola 72.