Umboni wabwino kwambiri wa mphamvu iliyonse yocheperako ndiye data yeniyeni ya omwe anali ndi mwayi wokwanira kuti achotsere ma kilogalamu osafunikira kwa nthawi yayitali.
Ku US, kuwerengera dziko la kulemera kunapangidwa, komwe kumaphunzirira kupendekera kwapang'onopang'ono. Malinga ndi zomwe amachepetsa thupi, kuwonda kwake kuli osachepera 13.5 makilogalamu ochepetsa thupi (omwe ali mapaundi 30), komanso kuteteza zotsatira zake sikunathe chaka chimodzi. Kufunafuna kulemera kotayika ndikofala: kudzera m'manyuzipepala, zolemba m'magazini, wailesi yakanema. Musanalowe registry, maphunzirowa amadzaza mwatsatanetsatane. Kenako, mafunso amadzazidwa chaka chilichonse. Phunziro la mafunso awa ndipo limakhala ngati maziko owunikira.
Kuchuluka kwa kafukufukuyu kunali kosangalatsa kwambiri: Anthu opitilira 5,000 akufuna kuti achititse chidwi. Zochita zawo zinali zokongola: pafupifupi, kunenepa kulikonse kutaya 33 kg. Chofunikira kwambiri ndikuti kulemera kotero kwatha zaka zisanu ndi ziwiri: mwina nthawi yonse yofufuza. Chifukwa chake, registry imaphatikizaponso anthu omwe amayenda onenepa munthawi zonse.
Ponena za magulu onse a gulu la omwe amafunsidwa, zaka zapakati pa ma repristry ndi zaka 47, 77% ndi amayi, 95% ndi oimira mtundu wa mtundu waku Europe. Chitsanzo choterechi ndi chokwanira chokwanira kwa ovomerezeka, chifukwa kumaganizira za zinthu zakuthupi komanso moyo wabwino.
Kugwiritsa ntchito njira zochepetsetsa
Chimodzi mwazinthu zofunika kwambiri pa kafukufukuyu panali funso la njira yochepetsera kuwonda. Zotsatira zake, pali njira zingapo zosiyanasiyana zomwe zimagwiritsa ntchito maphunziro kuti akwaniritse kuchepetsa kunenepa kwambiri. Hafu ya otenga nawo mbali adathamangira pawokha chifukwa cha vuto la kunenepa kwambiri, ena amafunikira thandizo la akatswiri. Nthambi, madokotala, akatswiri a mapulogalamu apadera apadera amachepetsa thupi. Njira zokwanira komanso zodziwika bwino zolemetsa zinali:
- kuwerengera zopatsa mphamvu;
- kuwerengera kuchuluka kwa zinthu;
- Kuletsa kugwiritsa ntchito mitundu yazakudya.
Koma kuti asunge zotsatira zake, ochita registry mu 90% ya milandu adagwiritsa ntchito kuphatikiza zakudya ndi zolimbitsa thupi mu pulogalamu yawo. Ngakhale kuti aliyense anali ndi njira zake zomenyera nkhondo, panthawi yonseyi, zidanenedwa - ndizosangalatsa kwambiri ndikuloleza kuti mupange dongosolo lina kwa onse omwe akufuna kukhala ndi mgwirizano wawo:
Machitidwe amikhalidwe ya anthu omwe achita bwino kuti achepetse kunenepa kwambiri
Zakudyazo zotengera zakudya zotsika mtengo ndi zinthu zopangidwa ndi mafuta owoneka bwino.
Chakudya cham'mawa chokha.
Zolimbitsa thupi.
Zolemera za tsiku ndi tsiku.
Kuchuluka kwa kuwongolera pakudya kwa chakudya.
Kubwereza ziwerengero kokha pakuyang'ana koyamba kumatha kuwoneka kouma komanso kotopetsa. M'malo mwake, kafukufuku wofufuza dziko amapereka chidziwitso chofunikira kwambiri potengera zomwe anthu ambiri amakumana nazo. Izi mwina ndizothandiza kwa iwo omwe akungoyamba kulimbana ndi kulemera kwambiri.
Zinsinsi za chakudya chopambana
Malo akuluakulu muzosankha bwino zotayika zopangidwa ndi zinthu zokhala ndi ma calories otsika omwe amapezeka kuchokera ku mafuta. Uwo unali chakudya cha iwo omwe amamenya kilogalamu iliyonse ndipo kenako adapita kukamenya nkhondoyi - pomwe amagwira zotsatira zake zomwe angathe. Pafupifupi, nambala ya tsiku ndi tsiku ya kilocalorias anali 1379. Komabe, amadziwika kuti kudziimba mlandu kwenikweni ndi 30%. Poganizira cholakwika ichi, chisonyezo wamba chimayenera kulingaliridwa pazaka 1800 patsiku.
Zosangalatsa kwambiri ndi kuchuluka kwa zopatsa mphamvu kuchokera kumafuta, omwe adawapangitsa kuti atenge nawo gawo pa funso kwa zaka zingapo - 29%. Ndiye kuti kudya kwawo ndi zakudya ndi mafuta othamanga.
Ophunzira ayenera kuwonetsanso kuchuluka kwa zakudya zosiyanasiyana zomwe zimagwiritsidwa ntchito masana. Zinapezeka kuti mu mndandanda wa anthu omwe akufuna kupanga chokhazikika, magawo a masamba omwe amapezeka, amakhala ndi mafuta pafupifupi awiri, ndipo pali zigawo ziwiri za mkaka patsiku .
Zosavuta zotsatila zolemera za anthu ndizomwe zimakonda zopangidwa ndi mafuta osinthika a mafuta ndi shuga, kuphatikizapo kugwiritsa ntchito zakumwa zotsekemera zotsekemera.
Akatswiri amakondanso, kangati patsiku anthu omwe ali ndi vuto lochepa. Kutengera ndi mitundu ingapo, yomwe idachitika pachaka, idapezeka kuti yophunziridwa idadya pafupifupi 4,7 pa tsiku. Makina ogwiritsa ntchito amapezeka kadzutsa, nkhomaliro, chakudya chamadzulo, komanso pakati pawo mutha kukhala amodzi kapena awiri ang'onoang'ono, ocheperako. Mwa njira, kuchepa thupi kopambana sikunalepheretse mfundo yoti pafupifupi theka la njira zam'madzi zimachitika m'malesitilanti, kuphatikizapo malo odyera odyera mwachangu.
Anthu otayika atataya mtima adalandira chidwi kwambiri pakugwiritsa ntchito chakudya cham'mawa. Kupatula apo, ndi chakudya cham'mawa chomwe chimapereka mphamvu zolimbitsa thupi, chimachepetsa kumverera kwa njala ndi chikhumbo chofuna kudya china chake.
Chosangalatsa komanso kuwona kusiyanasiyana kwa zakudya zamagulu ofufuzira omwe amatenga nawo mbali. Zinapezeka kuti mumeza zawo zomwe zidapitilira zinthu zopanda pake zomwe zimachepetsa kulakalaka, zomwe zimapangitsa kuti zikhale chakudya, mpaka kuchepa kwa magawo, omwe amathandizira kuchepetsa thupi. Kuwerenga kwa kafukufukuyu kwawonetsa kuti kusiyanasiyana kwa mitundu yosiyanasiyana kumangoyambitsa "kalankhulidwe" kokha ndi mbale zonenepa kwambiri (makeke, zakudya zonse), komanso pafupifupi zinthu zonse. Kuwoneka kwa kukoma kwatsopano mu chakudya kumabweretsa chikhumbo choyesanso mbaleyo, koma chakudya chonyowa chimakwiyitsa. Chifukwa chake, kusankha kochepa kochepa kumalepheretsa zochepa zomwe zimathandizira kudya komanso kunenepa pazomwe zidakwaniritsidwa.
Ochepera TV - Kuyenda Kwambiri!
Kafukufukuyu adawonetsa kuti Yemwe akufuna kukhazikika, zomwe zimachitika mwanjira iliyonse, ayenera kuganizira kwambiri zolimbitsa thupi, kuyenda, kuvina - mtundu uliwonse wa zochitika. Ndikofunikira kusankha zochita zomwe zimabweretsa chidwi chachikulu: zimatha kuthamanga, kuzungulira, koma mtundu wothandiza kwambiri komanso wogwira ntchito.
Adafunsidwa odzipereka kuti ayendere pafupifupi ola limodzi patsiku. Chifukwa chiyani kwa munthu wokongola, wocheperako ayenera kukhala abwenzi ndi kayendedwe kake? Zochita zolimbitsa thupi zimayambitsa kugwiritsa ntchito mphamvu zochulukirapo. Tsegulani kulemera komweko ndi kosavuta kwambiri pakakhala ma calories amakhalanso chifukwa cha masewera ndi kuyenda. Ndizomvetsa chisoni kuti si aliyense wolambira kwambiri ndipo pezani mphamvu tsiku lililonse kuti muchepetse kanthawi kochepa kwambiri kuti musunthire - chifukwa kuchepa thupi nthawi zonse kumafunikira cholinga, kupirira.
Kutengera kafukufukuyu, kudawonetsedwanso kosasunthika kumeneku, makamaka mwadongosolo, kumathandizira kuchepa thupi ndikuthandizira kuchepetsedwa. Kuti timvetse bwino izi, ofufuzawo adafanizira mphindi zomwe zidakhala ndi azimayi osiyanasiyana ochepetsa thupi. Oyimira achikazi okongola omwe adakwatirana mpaka mphindi mazana awiri pa sabata, adaponya pafupifupi 8 kg pamwezi. Ngati zoposa nthawi iyi zidagwiritsidwa ntchito pazinthu zolimbitsa thupi, kuchepa thupi kunali kopitilira 12 makilogalamu, ngati ochepera - pafupifupi 2 kg. Popeza anthu ambiri adatenga nawo kafukufukuyu, zizindikirozi ziyenera kuzindikirika ngati chifukwa chachikulu choganizira. Nthawi yowonjezereka pang'ono poyenda kapena njinga - ndi chiwerengero chachikulu cha ma kilogalamu adzakonzedwanso. Amayi omweyo ndi amuna omwe amapewa maphunziro amachepetsa thupi pang'onopang'ono.
Ndi mitundu yanji ya ntchito yomwe imapangitsa kuti anthu azichita bwino? Kuyenda ndiye mtundu waukulu wa ntchito. Ndiponse paliponse, yoyenera mtundu uliwonse, sikuti kutopa ndipo nthawi yomweyo zimachita bwino kwambiri. Wina amangoyenda kokha, ena amaphatikiza kuyenda ndi kuthamanga, akuyenda mu kalabu yolimbitsa thupi, kuvina, kuyenda pa njinga. Ndizofunikira kuti nthawi yamasewera isagwiritsidwe ntchito kuona TV, kukhala pamasewera apakompyuta kapena kugona. Poyerekeza ndi munthu wamba, omwe amapezeka pa TV ndi 30% pang'ono. Chofunika kwambiri - chosavulaza kwambiri!