Njira yabwino yochotsera mafuta am'mimba kwa amayi komanso zakudya zochotsera mimba ya amayi

Mostafa Ahmed
2023-09-12T20:00:26+00:00
zina zambiri
Mostafa AhmedSeptember 12, 2023Kusintha komaliza: Miyezi 9 yapitayo

Njira yabwino yochotsera mimba kwa amayi

Pali njira zambiri zochotsera mafuta am'mimba, kuphatikiza kuchita masewera olimbitsa thupi, zakudya zopatsa thanzi, komanso miyeso yatsiku ndi tsiku. Nawa maupangiri othandiza kwa amayi omwe akufuna kuchotsa mafuta am'mimba moyenera komanso mwaumoyo:

  1. Kuchita masewera olimbitsa thupi: Kuchita masewera olimbitsa thupi ndi imodzi mwa njira zabwino zothetsera mafuta a m'mimba. Amayi safunikira kuchita nawo masewera enaake, koma amatha kusankha zinthu zomwe zikugwirizana ndi zomwe amakonda komanso zosowa zawo, monga kuthamanga, kusambira, ndi masewera olimbitsa thupi. Ndibwino kuti muzichita masewera olimbitsa thupi nthawi zonse ndikufunsana ndi mphunzitsi waluso kuti mupeze zotsatira zabwino.
  2. Tsatirani zakudya zopatsa thanzi: Zakudya zopatsa thanzi ndizofunikira kwambiri pakuchotsa mafuta am'mimba. Chakudyacho chiyenera kukhala ndi mapuloteni, chakudya chokwanira komanso mafuta abwino. Ndibwino kuti muzidya masamba, zipatso ndi mbewu zonse nthawi zonse komanso kupewa zakudya zokhala ndi shuga wambiri komanso mafuta ambiri.
  3. Kusunga bwino m'thupi: Kuchuluka kwa mahomoni ndi chimodzi mwazinthu zofunika pakuchotsa mafuta am'mimba mwa amayi. Chisamaliro chiyenera kuchitidwa kuti muzitha kuyendetsa mahomoni m'thupi mwa kugona bwino, kuchepetsa nkhawa, ndikukhala ndi moyo wathanzi.
  4. Kumwa madzi okwanira okwanira: Kumwa madzi okwanira - makamaka madzi - ndikofunikira kuti mafuta a m'mimba achotsedwe. Ndibwino kuti muzimwa madzi osachepera 8 magalasi tsiku lililonse kuti thupi likhale lopanda madzi komanso kulimbikitsa chimbudzi.
  5. Chepetsani kudya zakudya zophikidwa ndi zamzitini: Zakudya zokonzedwa ndi zamzitini zimakhala ndi zinthu zambiri zotetezera, mafuta owonjezera, ndi shuga, zomwe zimapangitsa kuti mafuta achuluke m'mimba. Zakudya izi ziyenera kukhala zochepa ndipo zokonda ziyenera kuperekedwa ku zakudya zachilengedwe komanso zophikidwa kunyumba.

Asanachite chilichonse chochotsa mafuta am'mimba, amayi ayenera kukumbukira kuti munthu aliyense ndi wapadera ndipo amafunikira dongosolo losiyana. Azimayi ayenera kukaonana ndi madokotala awo kapena akatswiri a zakudya kuti awone momwe alili ndi thanzi lawo ndikupeza njira yoyenera komanso yotetezeka yochotsera mafuta m'mimba. Kuchotsa mafuta a m'mimba kumafuna kuleza mtima, kudziletsa, ndi kutsata ndondomeko ya thanzi labwino.

Kodi ndingachotse bwanji mafuta am'mimba popanda opaleshoni? | | Sayidaty magazine

Vuto la mafuta m'mimba mwa amayi ndi zoopsa zake

Amayi ambiri amavutika ndi vuto la m'mimba, lomwe limatengedwa kuti ndi chimodzi mwazinthu zofala komanso zosasangalatsa kwa iwo. Maonekedwe a mafuta m'mimba mwa amayi ndi chifukwa cha zifukwa zingapo, kuphatikizapo kusintha kwa mahomoni, zaka, zolimbitsa thupi zochepa, zakudya zosayenera, ndi zina.

Mayi akhoza kukhala ndi mafuta ochuluka m'mimba, koma pamene mafutawa akuwonjezeka ndi kuwunjikana mopanda thanzi m'mimba, amachititsa kuti mimba iwoneke. Mimba ndi yoposa vuto lodzikongoletsera, limasonyeza kukhalapo kwa mafuta ochulukirapo m'mimba komanso kuzungulira ziwalo zamkati.

Ndikofunika kumvetsetsa kuopsa kwa mafuta a m'mimba mwa amayi, chifukwa akhoza kukhala ndi zotsatira za thupi ndi maganizo pa thanzi labwino. Mafuta ochulukirapo m'mimba amatha kuyambitsa matenda amtima, monga kuthamanga kwa magazi ndi cholesterol yayikulu.

Komanso, mafuta am'mimba amatha kulumikizidwa ndi chiwopsezo chowonjezereka cha matenda a shuga a XNUMX, chifukwa kudzikundikira kwamafuta am'mimba kumalepheretsa kugwira ntchito kwa insulin ndikukweza kuchuluka kwa shuga m'magazi. Kuonjezera apo, chotupacho ndi chinthu chachikulu chomwe chimawonjezera mwayi wa matenda a impso ndi chiwindi.

Kuti tithane ndi vuto la mafuta am'mimba mwa amayi ndikuchepetsa zoopsa, tikulimbikitsidwa kutsatira moyo wathanzi, wokhazikika pakati pa zakudya zoyenera komanso kuchita masewera olimbitsa thupi nthawi zonse. Muyenera kudya zakudya zokhala ndi fiber ndi zomanga thupi komanso kupewa zamafuta ndi zokazinga komanso zakumwa zozizilitsa kukhosi. Ndikwabwinonso kuchita masewera olimbitsa thupi opindulitsa pamtima, monga kuyenda, kupalasa njinga, ndi kusambira kwa mphindi zosachepera 150 pamlungu.

Vuto la mafuta am'mimba mwa amayi likadali mutu waminga womwe umakhudza anthu ambiri, ndipo amayi ayenera kukhala ndi moyo wathanzi kuti achepetse kuopsa kwake. Kuzindikira za ngozi zomwe zingachitike komanso kufunika kosamalira thanzi lathupi kuyenera kukhala patsogolo.

Ndi masewera otani omwe amachotsa msanga mafuta am'mimba?

Chikhumbo chochotsa mafuta a m'mimba chimawonjezeka pakati pa anthu ambiri, ndipo izi zikhoza kukhala chifukwa cha chidwi cha maonekedwe a thupi kapena zolinga zaumoyo. Pali zolimbitsa thupi zambiri zomwe zingathandize kuchotsa mafuta am'mimba mwachangu komanso moyenera. Nazi zina zolimbitsa thupi zothandiza:

  1. Zochita za Cardio: Zochita za Cardio ndizothandiza pakutaya mafuta m'mimba. Pochita masewera olimbitsa thupi, monga kuyenda mwachangu, kupalasa njinga, ndi kusambira kwa mphindi 30 patsiku, mutha kuwonjezera kuchuluka kwamafuta ambiri m'thupi komanso kuchepetsa kupezeka kwamafuta am'mimba.
  2. Zolimbitsa thupi za m'mimba: Zochita zosiyanasiyana za m'mimba zimatha kuchitidwa kuti alimbitse ndikusema minofu ya m'mimba. Zochita izi zimaphatikizapo kugwira ntchito yokweza torso kuchokera pansi, kapena masewera olimbitsa thupi ndi maphunziro pa gudumu la m'mimba. Chitani izi nthawi zonse kuti mukwaniritse zotsatira zodziwika bwino m'mimba.
  3. Zochita za Yoga: Zochita zolimbitsa thupi za yoga ndizothandiza kulimbikitsa minofu ndikuwongolera bwino komanso kusinthasintha. Zingathandize kuchepetsa maonekedwe a m'mimba mafuta ndi kupanga thupi bwino. Phunzirani zina zolimbitsa thupi za yoga zomwe zimayang'ana kwambiri kulimbitsa m'mimba, monga "malonje adzuwa" ndi "kupuma kwa diaphragmatic."
  4. Zochita zolimbitsa thupi: Ngati mukufuna kuchepetsa thupi ndi kuchepetsa mafuta am'mimba, masewera olimbitsa thupi amatha kukhala opindulitsa. Kuchita masewera olimbitsa thupi kumathandizira kumanga minofu ndikuwonjezera kuchuluka kwa mafuta oyaka m'thupi. Yesani kuchita masewera olimbitsa thupi monga kunyamula zolemera kapena kugwiritsa ntchito makina a squat.

Musanayambe masewera olimbitsa thupi, muyenera kufunsa dokotala kapena wophunzitsa masewera kuti adziwe ngati mukufuna kusintha kapena malangizo apadera. Kuonjezera apo, tisaiwale kuti munthu sangadalire masewero olimbitsa thupi kuti athetse mafuta a m'mimba, koma ayeneranso kuchita masewera olimbitsa thupi komanso kudya zakudya zoyenera komanso zamadzimadzi kuti akwaniritse zotsatira zomwe akufuna.

Ndi chakumwa chotani chomwe chimachepetsa mimba?

Anthu ambiri amavutika ndi vuto la kudzikundikira mafuta m’dera la m’mimba, ndipo zimenezi zingakhale zochititsa manyazi ndi nkhawa kwa ambiri. Chifukwa chake kufunikira kofufuza njira zathanzi komanso zothandiza kuti muchepetse vutoli. M'nkhani ino, kodi munamvapo za chakumwa chomwe chimachepetsa mimba?

Pali zakumwa zambiri zomwe ena amati zimathandiza kuchepetsa mafuta am'mimba. Pakati pa zakumwazi, chakumwa chotchedwa chakumwa choyaka mafuta m'mimba ndichodziwika bwino.

Chakumwa ichi chimakhulupirira kuti chili ndi zinthu zachilengedwe zomwe zimathandizira kagayidwe kachakudya ndikuthandizira kutentha mafuta m'mimba. Kafukufuku wina woyambirira wasonyeza kuti zinthu zina zomwe zili mu chakumwachi zimatha kukhala ndi zotsatira zabwino pakuwotcha mafuta.

Nazi zina mwazosakaniza zomwe zili mu Chinsinsi ichi:

  • Peel ya mandimu: Peel ya mandimu imakhulupirira kuti imathandizira kugaya chakudya komanso kulimbikitsa kagayidwe, zomwe zimatsogolera pakuwotcha mafuta am'mimba.
  • Ginger: Ginger ali ndi maubwino ambiri paumoyo.
  • Sinamoni: Sinamoni ndi zokometsera zotchuka zomwe zimagwiritsidwa ntchito muzakudya ndi zakumwa zambiri, ndipo kafukufuku wina akukhulupirira kuti zitha kukhala ndi zotsatira pakuwotcha mafuta.
  • Madzi ofunda: Ena amakhulupirira kuti kumwa madzi ofunda kungathandize kuthyola mafuta ndi kukonza chimbudzi.

Chonde dziwani kuti Chinsinsichi chili ndi othandizira ndi otsutsa, ndipo palibe umboni wamphamvu wa sayansi wotsimikizira mphamvu ya chakumwa ichi pakuwotcha mafuta m'mimba. Musanayese zakudya zilizonse kapena zakumwa kuti muwonde, tikulimbikitsidwa kukaonana ndi katswiri wazakudya.

Komabe, ziyenera kuzindikirika kuti kusamalira zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi nthawi zonse ndiyo njira yabwino kwambiri yochepetsera kuchuluka kwa mafuta m'mimba. Zakudya zilizonse ziyenera kukhala zolimbitsa thupi komanso zakudya zosiyanasiyana, kuphatikizapo masewera olimbitsa thupi oyenera.

Kuchotsa mafuta am'mimba ndikuchepetsa pamimba pogwiritsa ntchito njira 12 zothandiza Magazini yokongola

Kodi ndingadziwe bwanji kuti mimba yanga yayamba kuchepa?

Ndizovuta kudziwa nthawi yomwe mimba imayamba kuchepa, koma pali zizindikiro zina zomwe zingakhale zowonetsera. Nazi zizindikiro zomwe muyenera kuziwona:

  1. Kukhalapo kwa manong’onong’o pa lamba: Ngati mimba yanu ikucheperachepera, mungaone kuti lamba amene munali kugwiritsira ntchito wayamba kumasuka m’chiuno mwanu kuposa kale. Izi zikhoza kusonyeza kuchepetsa m'chiuno.
  2. Mangitsani zovala zanu: Ndi kutaya mafuta m'mimba, mukhoza kuona kuti zovala zanu zakhala zochulukirapo. Izi zingatanthauze kuti mafuta akuchepa pang'onopang'ono.
  3. Maonekedwe Odziwika: Maonekedwe ambiri a mimba yanu akhoza kukhala chizindikiro cha kutaya mafuta. Ngati mukuwona ngati m'mimba mwanu ikuwoneka yocheperako komanso yolimba, ichi chingakhale chizindikiro cha kupambana pakukwaniritsa cholinga chanu chochepetsa thupi.
  4. Muyeso wozungulira: Tepi yoyezera imatha kugwiritsidwa ntchito kuyeza kuchuluka kwa m'mimba pafupipafupi. Mukawona kuti manambala oyezera akuyamba kuchepa mosalekeza, izi zikutanthauza kuti mimba yanu yayamba kuchepa.

Kodi yoga ingathandize bwanji kuchotsa mafuta am'mimba kwa amayi?

Amayi ambiri amakumana ndi vuto lochotsa mafuta am'mimba ndikusunga mimba yolimba komanso yopindika. Komabe, pali njira yachilengedwe komanso yothandiza yomwe amayi angagwiritse ntchito kuti akwaniritse izi. Ndi yoga.

Yoga ndi masewera otchuka ku India ndipo atchuka padziko lonse lapansi chifukwa cha mapindu ake ambiri azaumoyo. Kuchita masewera olimbitsa thupi a yoga ndizochitika zonse za thupi ndi malingaliro ndipo zimatha kulimbitsa thupi ndi mzimu.

Zochita za yoga makamaka zimathandizira kuchotsa mafuta am'mimba mwa amayi. Kusuntha kwa yoga kumayambitsa minofu ya m'mimba ndi m'katikati ndikuwonjezera mphamvu ya minofu. Kuphatikiza apo, masewera olimbitsa thupi a yoga amathandizira kusinthasintha, kuwongolera kagayidwe kachakudya, ndikuthandizira kuchotsa poizoni m'thupi.

Pali masewera olimbitsa thupi ambiri opindulitsa a yoga kuchotsa mafuta am'mimba. mwa izo:

  1. Kuchita masewera olimbitsa thupi (Dhanurasana): Kuchita masewera olimbitsa thupi kumaphatikizapo kugona m'mimba ndikukweza mapazi anu mmwamba pamene miyendo yanu yam'mbuyo ikukweza mutu wanu ndi thupi lanu.
  2. Ardha Dhanurasana: Zochita izi ndizofanana ndi masewera a uta, kupatulapo kuti amachitidwa mbali imodzi yokha ya thupi.
  3. Cat-Cow Pose: Zochita izi zimaphatikizapo kusinthana pakati pa kupindika ndi kutambasula. Kuchita masewera olimbitsa thupi kumapangitsa kuti minofu ikhale yolimba m'mimba komanso imathandizira kusinthasintha.
  4. Wheel Pose ndi Bridge Pose: Zochita ziwirizi zimalimbikitsidwa kulimbikitsa minofu ya m'mimba ndi yam'mbuyo, komanso kusintha kusinthasintha kwapakati.

Kuti mupeze zotsatira zabwino, muyenera kuchita masewera olimbitsa thupi pafupipafupi ndikuchita masewera olimbitsa thupi moyenera. Kuphatikiza apo, tikulimbikitsidwa kuchita masewera olimbitsa thupi a yoga nthawi zonse ndikukhala ndi moyo wathanzi nthawi zonse ndi zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi nthawi zonse.

Kusala kuchotsa mafuta am'mimba kwa amayi

Mimba ndi imodzi mwamavuto omwe amayi ambiri amakumana nawo. Kuchulukirachulukira kwamafuta m'dera lamimba kumatha kukhala kochititsa manyazi komanso kosasangalatsa. N’zoona kuti kuchotsapo n’kovuta kwambiri ndiponso n’kotopetsa.

M'nkhaniyi, anthu ena amakhulupirira kuti kusala kudya kungakhale njira yabwino yothetsera mafuta am'mimba. Munthu akamapewa kudya kwa nthawi yaitali, thupi lake limakakamizika kupeza mphamvu kuchokera kuzinthu zina, zomwe zimachititsa kuti mafuta asungidwe m'thupi, kuphatikizapo mafuta a m'mimba.

Ngakhale kuti chiphunzitsochi chikhoza kuwoneka ngati cholimbikitsa, palibe malamulo okhazikitsidwa, otsimikiziridwa kuti athandizire kugwira ntchito kwa kusala kudya pochotsa mafuta am'mimba mwa amayi. Azimayi amakumana ndi zovuta pakusala kudya kwanthawi yayitali ndipo amatha kuvutika ndi zovuta zina monga kutopa komanso kuchepa kwa kagayidwe kachakudya.

Komabe, pali njira zina zomwe amayi angatsatire kuti achepetse mafuta am'mimba nthawi zambiri. Imodzi mwa njira zofunika kwambiri izi ndikuchita masewera olimbitsa thupi osiyanasiyana omwe amayang'ana dera lino, monga masewera, masewera olimbitsa thupi, ndi aerobics. Kuphatikiza apo, anthu ayenera kukhala ndi moyo wathanzi, wokhazikika womwe umaphatikizapo kudya zakudya zopatsa thanzi komanso mafuta ochepa komanso shuga wambiri.

Nthawi zambiri, tinganene kuti kusala kudya kuchotsa mafuta m'mimba mwa akazi kungakhale kothandiza nthawi zina, koma si njira yokhayo kapena yabwino yothetsera vutoli. Choncho, tikulimbikitsidwa kuti amayi azigwirizana ndi dokotala asanatsatire njira iliyonse kapena zakudya kuti atsimikizire kuti ali otetezeka komanso kuti apeze zotsatira zabwino.

Kutentha mankhwala kuchotsa mimba mafuta akazi

Azimayi ambiri amayesetsa kwambiri kuchotsa mimba yosautsa, yomwe ndi mafuta omwe amasonkhana m'mimba ndipo amakhudza kwambiri maonekedwe akunja ndi kudzidalira. Zina mwa mankhwala omwe amayi ambiri amagwiritsa ntchito pofuna kuchotsa mafuta a m'mimba ndi kutentha.

Kuchiza kwa kutentha kumadalira kupereka kutentha kwapakati pamimba, ndi cholinga cholimbikitsa kuyenda kwa magazi ndi kutentha mafuta ochuluka. Zipangizo zamakono zimagwiritsidwa ntchito zomwe zimatumiza kutentha kudzera pakhungu, zomwe zimabweretsa kuwonjezeka kwa magazi ndikulimbikitsa maselo kuti atulutse mafuta. Chipangizochi chimathandizanso kuti khungu likhale losalala komanso limathandizira kagayidwe.

Chimodzi mwa zinthu zabwino za chithandizo chamankhwala ndi chakuti sichichita opaleshoni komanso sichipweteka, choncho chimatengedwa ngati njira yabwino kwa amayi omwe akufuna kuchotsa mafuta a m'mimba popanda kuchita opaleshoni kapena kupirira ululu wa mankhwala ena. Zimafunikanso magawo ochepa a chithandizo, nthawi zambiri magawo 4 mpaka 6 okha.

Koma ngakhale zili zothandiza, amayi ayenera kusamala asanalandire chithandizo cha kutentha. Muyenera kukaonana ndi dokotala wodziwa bwino kuti akuyeseni thanzi lanu ndikuwona ngati chithandizo chili choyenera kapena ayi. Kuchiza kutentha kuyenera kukhala gawo la dongosolo la thanzi labwino lomwe limaphatikizapo kuchita masewera olimbitsa thupi ndi zakudya zoyenera.

Kawirikawiri, chithandizo cha kutentha ndi njira yabwino kwa amayi omwe amavutika ndi mimba ndipo amafuna kukhala ndi mimba yosalala komanso maonekedwe okongola. Kufunsira kwachipatala ndikofunikira kuti aunike mkhalidwewo ndikuwongolera amayi ku chithandizo choyenera chomwe chikugwirizana ndi zosowa ndi zolinga zawo.

Chotsani mimba pakatha sabata Magazini yokongola

Zakudya zochotsa mafuta am'mimba mwa amayi

Vuto la m'mimba lakhala nkhawa kwa amayi ambiri padziko lonse lapansi. Pofuna kuthetsa vutoli, akatswiri a zakudya apanga zakudya zambiri zomwe zimapangidwira kuchotsa mafuta am'mimba ndikupeza kulemera koyenera mwa njira yathanzi.

The zakudya kuthetsa mimba mafuta akazi amafuna kukwaniritsa moyenera mu kudya zakudya ndi kupereka okwanira kuchuluka kwa zakudya zofunika kwa thupi, pamene kupewa owonjezera mafuta ndi zopatsa mphamvu zimene zimathandiza kuti mapangidwe m`mimba mafuta.

Mkati mwazakudyazi, amayi amalangizidwa kuti azidya zakudya zopatsa thanzi, zopatsa thanzi tsiku lonse, zokhala ndi zakudya zosiyanasiyana zokhala ndi mavitamini, mchere, ndi fiber. Ndibwinonso kuti muchepetse kudya shuga ndi mafuta odzaza ndi mafuta, ndikuwonjezera kumwa madzi kuti muchepetse chimbudzi ndikupangitsa kuti mukhale okhuta.

Kuti mupeze zotsatira zomwe mukufuna, ndikofunikira kuchita masewera olimbitsa thupi nthawi zonse. Kuphatikiza apo, ndikwabwino kudya zakudya zing'onozing'ono, pafupipafupi tsiku lonse, osati zolemetsa, zochepa. Zochita zina zokhudzana ndi kulimbikitsa minofu ya m'mimba ndi kumtunda kwa thupi zingathenso kuphatikizidwa muzochita zolimbitsa thupi.

Kupatula zakudya, ndikofunikira kuwonetsetsa kuti thupi limapatsidwa mpumulo wokwanira komanso kupumula. Chifukwa kupsinjika maganizo ndi moyo wopanda thanzi kungayambitse kudzikundikira kwa mafuta m'mimba.

Palibe chakudya chamtundu umodzi, choncho ndikofunikira kukaonana ndi akatswiri azakudya musanatsatire zakudya zilizonse. Cholinga chiyenera kukhala pa thanzi ndi thanzi osati kukongola kokha.

Mwachidule, chakudya chochotsa mafuta m'mimba mwa amayi chimafuna kulamulira dongosolo la kudya ndi kusankha zakudya zopatsa thanzi, kuphatikizapo kuchita masewera olimbitsa thupi nthawi zonse ndi kupewa zinthu zomwe zimakhudza kudzikundikira kwa mafuta m'dera lomwe mukufuna. Choncho, kudzipereka ndi kuleza mtima ndizo makiyi oti mukwaniritse zotsatira zomwe mukufuna komanso kukhala ndi thupi ndi moyo wathanzi.

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