Momwe Mungathetsere Mafuta Otsika Pamimba

Momwe Mungathetsere Mafuta Otsika Pamimba: Kulimbana kosalekeza kuchotsa mafuta a m'mimba zapangitsa anthu ambiri kufunafuna njira zothanirana ndi mavuto omwe angawathandize kukhala ndi mimba yosalala komanso yowoneka bwino.⁢ Ngakhale ndikofunikira kukumbukira kuti palibe njira yamatsenga yochotsera mafuta omwe anenedwa, pali njira ndi zizolowezi zabwino zomwe zingakhale zothandiza pakukwaniritsa. zolinga izi. M’nkhaniyi tikambirana njira zenizeni zomwe zingagwiritsidwe ntchito kuchotsa mafuta m'munsi pamimba, kupereka chidziwitso chaukadaulo ndi cholondola kwa iwo omwe akufuna kukonza mawonekedwe awo athupi komanso thanzi lawo lonse.

La Mafuta am'mimba Tsikani, Amadziwikanso kuti mafuta otsika m'mimba, amatha kukhala olimbikira komanso ovuta kuwachotsa. Komabe, kudzera⁢njira yokwanira komanso ⁢yalangizi, ndizotheka kuchepetsa ndipo pamapeto pake kuchotsa mafuta osafunika awa. Popeza mafuta a m'mimba samangokhalira kukongola, komanso amatha kukhala pachiwopsezo cha zovuta zaumoyo, ndikofunikira kuti tipeze mgwirizano pakati pa njira yokongoletsa komanso kufunika kosamalira thanzi lathu.

Choyambirira, Ndikofunikira kumvetsetsa kuti kutaya mafuta m'mimba ndi ndondomeko mwapang'onopang'ono komanso mwadongosolo zomwe zimafuna nthawi ndi kuleza mtima. Palibe zokonza mwachangu kapena njira zazifupi zikafika pakuwotcha mafuta m'derali. Komabe, ndi kutengera zakudya zopatsa thanzi ndi machitidwe okhazikika⁢ a masewera olimbitsa thupi, n'zotheka kupeza zotsatira zokhalitsa komanso zokhutiritsa.

Mbali yofunika Kuchotsa mafuta m'munsi pamimba ndi kutengera zakudya zopatsa thanzi komanso zopatsa thanzi. Kudya zakudya zokhala ndi fiber, mafuta ochepa komanso shuga wowonjezera kudzakhala kothandiza kuchepetsa mafuta m'derali. Komanso, magawo owongolera ndi kupewa zakudya zokonzedwa bwino kapena zoyengedwa kwambiri zidzathandizanso kuti cholingachi chikhale chokwanira madzi okwanira okwanira, popeza madzi ndi ofunikira kuti mukhale ndi thanzi labwino komanso kulimbikitsa kuchotsa mafuta.

Mwachidule, kuchotsa mafuta m'munsi pamimba kumafuna njira yokwanira yomwe imaphatikizapo zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi nthawi zonse Palibe njira yofulumira kapena yozizwitsa vutoli, koma ndi njira yokhazikika ⁢ndi chipiriro, ndizotheka kukhala ndi mimba yolimba komanso yowoneka bwino zida zaukadaulo ndi chidziwitso chofunikira⁤ kukuthandizani kukwaniritsa zolinga zanu ndikusintha moyo wanu wonse.

- Lingaliro la mafuta otsika m'mimba

La mafuta otsika m'mimba Amatanthauza kudzikundikira kwa mafuta kuzungulira m'munsi pamimba. Mosiyana ndi mafuta apamwamba a m'mimba, izi zimakhala zovuta kuchotsa ndipo zingakhale zokhumudwitsa kwa anthu ambiri. Komabe, ndi njira yoyenera, ndizotheka kuchepetsa ndi kuthetsa mafuta apansi a m'mimba. bwino.

Una zakudya zoyenera komanso zathanzi Ndikofunikira⁢ kuchotsa mafuta m'mimba. Izi zikutanthauza kudya zakudya zokhala ndi michere yambiri komanso kupewa zomwe zili ndi mafuta ambiri komanso shuga woyengedwa bwino. Kusankha zakudya zokhala ndi zomanga thupi zowonda, fiber, ndi mafuta athanzi kungathandize kufulumizitsa kagayidwe kanu ndikuwotcha mafuta osungidwa m'munsi mwamimba mwanu.

Mbali ina yofunika ndi kupanga zochitika zenizeni zolimbitsa minofu ya m'munsi mwa m'mimba. Zochita izi zingaphatikizepo crunches, kukweza mwendo, kapena masewera a njinga pansi. Zochita izi sizimangolimbitsa minofu ya m'mimba, komanso zimathandizira kamvekedwe ndi kuchepetsa mafuta⁤ m'munsi mwamimba. Kuphatikiza cardio nthawi zonse, monga kuthamanga kapena kudumpha chingwe, ndi zochitika zapadera za m'mimba zolimbitsa thupi zingakhale zothandiza kwambiri kuchotsa mafuta otsika m'mimba.

- Zomwe zimachititsa kuti mafuta azichulukira m'munsi pamimba

Kuchuluka kwa mafuta m'munsi pamimba kumatha kuchitika chifukwa cha zinthu zosiyanasiyana. Chimodzi mwa izo ndi kudya mopitirira muyeso zakudya zamafuta ambiri ndi shuga. Zakudya izi⁢ zimasungidwa ngati mafuta pamimba. Pofuna kuthana ndi kudzikundikira kwamafuta uku, ndikofunikira kutsatira zakudya zopatsa thanzi komanso zopatsa thanzi, kupewa zakudya zosinthidwa ndi zakumwa zotsekemera. Kuonjezera apo, kusachita masewera olimbitsa thupi kungathandizenso kuti mafuta awa achuluke. Kukhala ndi moyo wongokhala komanso kusachita masewera olimbitsa thupi kumapangitsa kuti thupi likhale ndi mafuta ambiri m'madera ena, monga m'munsi mwa mimba.

Chinthu chinanso chomwe chingapangitse kuti mafuta achuluke m'munsi mwa mimba ndi kupsinjika maganizo. Kupanikizika kosalekeza kungayambitse kutulutsidwa kwa mahomoni monga cortisol, omwe amalimbikitsa kusunga mafuta m'thupi. Kuti muchepetse kuchuluka kwa mafutawa, ndikofunikira kuyendetsa bwino kupsinjika pogwiritsa ntchito njira zopumula, kuchita masewera olimbitsa thupi pafupipafupi komanso kugona kwabwino.

Pomaliza, chimodzi mwazinthu zomwe zimachulukirachulukira mafuta m'munsi pamimba ndi chibadwa. Anthu ena ali ndi chibadwa chosungira mafuta ambiri m'derali la thupi. Ngakhale simungathe kusintha ma genetic, mutha kugwiritsa ntchito njira monga kudya bwino komanso kuchita masewera olimbitsa thupi kuti muchepetse mafuta am'mimba. Kuonjezera apo, nkofunika kuzindikira kuti munthu aliyense ndi wapadera ndipo akhoza kukhala ndi zifukwa zosiyanasiyana zomwe zimapangitsa kuti mafuta achuluke m'munsi mwa mimba, choncho ndi bwino kukaonana ndi katswiri wa zaumoyo kuti apeze matenda ndi chithandizo chamankhwala.

- Zochita zolimbitsa thupi zochotsa mafuta m'munsi pamimba

Zochita zolimbitsa thupi zochotsa mafuta m'munsi pamimba

Pali zochitika zingapo zomwe zimathandiza kwambiri kuchotsa mafuta m'munsi pamimba. Zochita izi zimayang'ana kugwira ntchito kwa minofu ya m'munsi mwamimba, yomwe imayang'anira kusunga bwino komanso kukhazikika m'mimba. Chimodzi mwazochita zolimbitsa thupi kwambiri ndi inverted crunch. Kuti muchite izi, gonani chagada miyendo yanu itatambasula ndipo manja anu ali pansi m'mbali mwa thupi lanu. Kenako, kwezani miyendo yanu pakona. Madigiri 90 ndipo, kusunga msana wanu pafupi ndi pansi, kwezani glutes ndi miyendo yanu ku denga.

Ntchito ina yomwe imathandiza kuchotsa mafuta m'munsi pamimba ndi matabwa am'mbali. Kuti muchite izi, gonani cham'mbali pansi ndikupumira mkono wanu pansi ndipo thupi lanu likuwongoka. Kenaka, kwezani chiuno chanu pansi ndikugwira kwa masekondi angapo musanachitsitsenso. Zochita izi zimayang'ana pakugwira ntchito kwa minofu ya oblique, yomwe imathandizira kufotokozera ndi kulimbikitsa gawo lapakati pamimba.

Kuwonjezera pa zochitika zenizeni, ndizofunika kuphatikiza iwo ndi zakudya zabwino kuchotsa mafuta⁢ kuchokera m'munsi pamimba⁢ njira yothandiza. Kudya zakudya zokhala ndi mapuloteni, fiber ndi mafuta athanzi, komanso kupewa zakudya zopangidwa ndi shuga woyengedwa bwino, kumathandizira kufulumizitsa kuyaka kwamafuta m'mimba. Zimalimbikitsidwanso kuti mukhale ndi hydrated ndikuchita masewera olimbitsa thupi monga kuthamanga, kusambira kapena kuyenda, kuonjezera ndalama za caloric ndikuwotcha mafuta ambiri.

- Chakudya chofunikira kuti muchepetse mafuta am'mimba

Zakudya zofunika kuchepetsa mafuta m'mimba

Mafuta otsika m'mimba ndi vuto lofala kwa anthu ambiri ndipo lingakhale lovuta kwambiri kuwachotsa. Komabe, kudya zakudya zopatsa thanzi kungathandize kwambiri kuchepetsa mafuta osafunika amenewa. Sikuti kungochotsa zopatsa mphamvu zokha, koma kusankha zakudya zoyenera zomwe zimalimbikitsa kuwotcha mafuta ndikufulumizitsa kagayidwe.. Pansipa, tikuwonetsa maupangiri ofunikira azakudya omwe angakuthandizeni pacholinga chanu chochotsa mafuta am'mimba.

Wonjezerani kudya kwanu kopanda mapuloteni: Mapuloteni owonda ndi ofunikira pakumanga minofu ndikuwotcha mafuta. Phatikizani zakudya zokhala ndi mapuloteni ambiri, monga nyama yowonda, nsomba, mazira, nyemba, ndi mkaka wopanda mafuta ochepa, muzakudya zanu zatsiku ndi tsiku. ⁢ Mapuloteni adzakuthandizaninso kuti mukhale okhutira komanso kuti musamadye zakudya zopanda thanzi..

Ikani patsogolo zakudya zokhala ndi fiber: Fiber ndi wothandizira wamphamvu polimbana ndi mafuta a m'mimba. Zipatso zatsopano ndi ndiwo zamasamba, mbewu zonse, ndi nyemba ndi magwero abwino kwambiri a fiber. Fiber imakuthandizani kuti mukhale ndi thanzi labwino m'mimba, kuwongolera kuchuluka kwa shuga m'magazi, ndikuwongolera chilakolako cha chakudya..⁣ Onetsetsani kuti mwaphatikiza zakudya izi ⁢chakudya chanu chatsiku ndi tsiku kuti mupindule kwambiri ⁢kuti muchepetse mafuta am'mimba.

- Kufunika kokhalabe ndi madzi okwanira pakuchotsa mafuta otsika m'mimba

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Pansi pamimba ndi chimodzi mwazinthu zomwe zimakhala zovuta kwambiri pokhudzana ndi kutaya mafuta a thupi. Anthu ambiri amavutika kuti achotse mafuta amakaniwo ndipo ndikofunikira kudziwa kuti hydration yoyenera imagwira ntchito yofunika kwambiri Njirayi. pa Imwani madzi okwanira Sikuti zimathandiza kuti ⁢thupi lathu lizigwira ntchito moyenera, zimathandizanso kuchotsa mafuta amenewo bwino kwambiri.

Kupanda madzi okwanira kungachedwetse kagayidwe kachakudya komanso kusokoneza njira yoyaka mafuta m'thupi. thupi lathu akusowa madzi m'thupi, chiwindi chimavutika kutulutsa mafuta osungidwa m'munsi pamimba. Izi zingayambitse kuwonjezeka kwa mafuta. ndikupangitsa kuti zikhale zovuta kwambiri kuchepetsa thupi m'dera lomwelo. Ndichifukwa chake kumwa madzi okwanira tsiku lonse ndilofunika kuti mukhale ndi thanzi labwino la metabolism ndikulimbikitsa kuthetsa mafuta a m'mimba.

Kuwonjezera pa kupereka madzi okwanira, madzi angathandizenso chepetsa chilakolako ndikuthandizira chimbudzi. Nthawi zambiriThupi lathu likapanda madzi m’thupi, timamva njala ndipo tikhoza kusokoneza ludzu ndi kumva njala. Imwani madzi musanadye Zingathandize kudzaza m'mimba ndi kuchepetsa kuchuluka kwa zakudya zomwe timadya, zomwe zingathandize kuchepetsa mafuta a m'mimba komanso kuchepetsa thupi lonse. Kuonjezera apo, madzi ndi ofunikira kuti asunge bwino chimbudzi, chomwe chingathandize kupewa kutupa ndi kutupa, zomwe zingathandize akhoza kuchita kupanga m'munsi pamimba kuwoneka kwambiri.

- Kodi kupuma kumatenga gawo lanji pochotsa mafuta otsika m'mimba?

Kupumula kumagwira ntchito yofunikira⁢ pochotsa mafuta m'munsi mwamimba. Pogona, thupi limachita zinthu zofunika kwambiri za kagayidwe kachakudya kuti liwononge mafuta ochuluka. Kusagona mokwanira kungawononge njirazi ndikupangitsa kuti zikhale zovuta kutaya mafuta apansi a m'mimba. Ndikofunika kuonetsetsa kuti mumagona osachepera maola 7-9 usiku uliwonse kuti mukwaniritse kuchotsa mafuta m'derali.

Kuwonjezera apo, kupuma mokwanira amachepetsa milingo ya cortisol, timadzi tomwe timalumikizana ndi kunenepa komanso kuchuluka kwamafuta am'mimba. Kupanikizika kosalekeza ndi kusowa tulo kumatha kukulitsa kuchuluka kwa cortisol, zomwe zimapangitsa kuti zikhale zovuta kutaya mafuta m'derali. Poika patsogolo kupumula ndi kuchepetsa nkhawa, mutha kuthandizira kuwongolera kuchuluka kwa cortisol ndikulimbikitsa kuchotsa mafuta otsika m'mimba.

Mfundo inanso yofunika kuiganizira ndi yakuti kupuma mokwanira kungathandize kuti maseŵera olimbitsa thupi aziyenda bwino pofuna kuthetsa mafuta a m'mimba. Tikapumula, timakhala ndi mphamvu zambiri komanso kupirira, zomwe zimapangitsa kuti tizichita masewera olimbitsa thupi kwambiri komanso ogwira mtima. Izi zimatanthawuza kuwotcha kwakukulu kwa kalori ndi kuthamangitsidwa kwa metabolism, zomwe zimalimbikitsa kutaya mafuta m'mimba. Kuonetsetsa kuti mukupumula bwino kungapangitse zotsatira za zoyesayesa zanu zochotsa mafuta otsika m'mimba mwa kuchita masewera olimbitsa thupi.

- Kodi kupsinjika maganizo kumakhudza bwanji kudzikundikira kwa mafuta m'munsi pamimba?

Kupsyinjika ndi kudzikundikira kwa mafuta m'munsi pamimba ndizogwirizana kwambiri. Kupsyinjika kwanthawi yaitali kungayambitse kusintha kwa thupi komwe kumapangitsa kuti ⁢mafuta aziwonjezeka m'derali. Tikapanikizika, thupi limatulutsa cortisol kuti itithandize kuthana ndi vutoli. Komabe, kupsinjika maganizo kukakhala kosalekeza, milingo ya cortisol imatha kukhala yokwezeka kwa nthawi yayitali, zomwe zitha kukhala ndi zotsatira zoyipa pa thanzi lathu.

Imodzi mwa njira zomwe cortisol ingathandizire kuti mafuta achulukidwe m'munsi mwamimba ndi momwe amakhudzira metabolism. Cortisol imathandizira kutulutsidwa kwa shuga m'magazi ndipo imathandizira kukana insulini, zomwe zingayambitse kuchuluka kwa shuga m'magazi komanso kuchuluka kwamafuta m'derali. Kuphatikiza apo, cortisol imathanso kukhudza kagayidwe ka mafuta am'thupi, ndikukonda kudziunjikira kwake m'mimba m'malo mwa ziwalo zina zathupi.

Kuphatikiza pa zotsatira zachindunji za cortisol, kupsinjika maganizo kungakhudzenso kadyedwe kathu ndi moyo wathu. Tikakhala ndi nkhawa, timatha kutembenukira ku zakudya zopanda thanzi komanso kudya kwambiri monga njira yothanirana ndi nkhawa. Kusadya bwino kumeneku kungapangitse kuwonjezeka kwa mafuta a m'mimba, komanso mavuto ena a thanzi okhudzana ndi kunenepa kwambiri ndi kunenepa kwambiri. Kuonjezera apo, kupsinjika kwa nthawi yaitali kungathenso kusokoneza khalidwe la kugona, zomwe zingasokoneze chilakolako chofuna kudya ndi kagayidwe kake, komanso zimathandizira kuti mafuta achuluke m'munsi mwa mimba. Nthawi zambiri, ndikofunikira kuti tipeze njira zothanirana ndi nkhawa kuti tipewe zovuta zake thanzi ndi thanzi.

- Malangizo owonjezera kuti muchepetse mafuta am'mimba

Maphikidwe athanzi: Una njira yabwino Kuchotsa mafuta a m'mimba ndikutsatira zakudya zoyenera komanso zathanzi. Kuphatikizira⁢zakudya⁢ zokhala ndi fiber, zomanga thupi zowonda ndi mafuta athanzi zitha kuthandiza kuthamangitsa kutayika kwamafuta. Zosankha zina zathanzi zikuphatikiza aguacate,⁢ salimoni, mazira, sipinachi, Kinoyandi zipatso. Zakudya izi zimathandizira kukulitsa kagayidwe kachakudya, kuchepetsa kutupa, komanso kupereka zakudya zofunika zowotcha mafuta.

masewera olimbitsa thupi: Kuwonjezera pa kudya zakudya zopatsa thanzi, n’kofunika kuphatikizirapo maseŵera olimbitsa thupi nthaŵi zonse m’zochita zathu za tsiku ndi tsiku. Kuchita masewera olimbitsa thupi monga kuthamanga, kusambira⁢ kapena⁤ kupalasa njinga⁣ kungathandize ⁢kuwotcha mafuta m'thupi lonse, kuphatikizapo ⁤m'munsi pamimba. Komanso, zochitika zapadera za m'mimba Monga ma crunches, matabwa, ndi masewera olimbitsa thupi a Swiss mpira, amatha kulimbitsa minofu ya m'mimba ndikuthandizira kuchepetsa mafuta omwe amapezeka m'derali.

Ma hydration okwanira: Kukhala hydrated ndikofunikira kuti muchepetse mafuta am'mimba. Kumwa madzi okwanira kumathandiza kufulumizitsa kagayidwe kachakudya, kumachepetsa chilakolako cha chakudya, komanso kumathandiza kugaya ndi kuchotsa poizoni. Ndi bwino kumwa osachepera 8 magalasi a madzi patsiku. Kuphatikiza apo, mutha kuphatikiza kumwa kwa tiyi wobiriwira, yomwe ili ndi mankhwala oletsa antioxidant omwe angathandize kufulumizitsa kuyaka kwa mafuta a m'mimba.

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