Kuonda kungakhale kovuta kwambiri, kaya mukuyang'ana kuti muchepetse mapaundi 5 kapena mapaundi 20.
Sikuti zimangofunika zakudya ndi kusintha kwa moyo, komanso zimafuna kuleza mtima pang'ono.
Mwamwayi, kuphatikiza njira zotsimikiziridwa kungapangitse kuwonda kukhala kosavuta komanso mofulumira.
Nazi njira 10 zabwino kwambiri zochepetsera mapaundi 20 mwachangu komanso mosamala.
Zamkatimu
1. Werengani zopatsa mphamvu
Izi zingawoneke ngati zopanda nzeru, koma kuwerengera zopatsa mphamvu ndi imodzi mwa njira zosavuta komanso zothandiza kwambiri zochepetsera thupi mwamsanga.
Kuonda kumachitika mukamagwiritsa ntchito zopatsa mphamvu zambiri kuposa zomwe mumadya, mwina mwa kuchepetsa kudya kwanu kapena kuwonjezera zochita zanu zolimbitsa thupi.
Ngakhale kuchepetsa zopatsa mphamvu sikumatengedwa ngati njira yokhazikika yochepetsera thupi, kuwerengera zopatsa mphamvu kumatha kukhala chida chothandizira kuchepetsa thupi ngati kuphatikizidwa ndi zakudya zina komanso kusintha kwa moyo.
Kusunga ma calorie omwe mumadya kungakuthandizeni kuzindikira zomwe mumayika pa mbale yanu, ndikukupatsani chidziwitso chomwe mukufunikira kuti mupange zisankho zabwino.
Chosangalatsa ndichakuti, kuwunikanso kwamaphunziro 37 kudapeza kuti mapulogalamu ochepetsa thupi omwe amaphatikiza kuwerengera ma calorie adapangitsa kuti achepetse thupi ndi mapaundi 3,3 (3,3 kg) kuposa omwe sanachite (1).
Yesani kutsatira zomwe mumadya pogwiritsa ntchito pulogalamu kapena magazini yazakudya.
Pitilizani Kuphatikizana ndi zakudya zina komanso kusintha kwa moyo, kuwerengera zopatsa mphamvu kungakuthandizeni kusankha bwino kuti muonde kuwonda.
2. Imwani madzi ambiri
Kuonjezera madzi omwe mumamwa ndi njira yosavuta yowonjezeramo kuwonda ndi kuyesetsa kochepa.
M'malo mwake, kafukufuku wina adawonetsa kuti zakudya zama calorie otsika kuphatikiza ndikumwa madzi ambiri musanadye zidapangitsa kuti muchepetse 44% pazaka 12 (2).
Kafukufuku akuwonetsa kuti madzi amatha kuchepetsa thupi powonjezera kagayidwe kachakudya, ndikuwonjezera kwakanthawi zopatsa mphamvu zomwe thupi lanu limayaka mutadya.
Malinga ndi kafukufuku wa akuluakulu 14, kumwa madzi okwana 16,9 (500 ml) amadzi kumathandizira kagayidwe kachakudya ndi 30% pambuyo pa mphindi 30-40 (3).
Kumwa madzi panthawi ya chakudya kungakuthandizeninso kuti mukhale okhuta, zomwe zimachepetsa chilakolako chanu cha kudya ndi kudya.
Mwachitsanzo, kafukufuku wina wochepa adawonetsa kuti kumwa ma ounces 16,9 amadzimadzi (500 ml) amadzi musanadye kumachepetsa zopatsa mphamvu zodyedwa ndi 13% (4).
Kuti mupeze zotsatira zabwino, imwani madzi osachepera 34 mpaka 68 (1 mpaka 2 malita) amadzi patsiku kuti muchepetse thupi.
Pitilizani Kumwa madzi kumatha kukulitsa kwakanthawi kagayidwe kachakudya ndikuchepetsa chilakolako chochepetsa thupi. Kuti mupeze zotsatira zabwino, imwani madzi osachepera 34 mpaka 68 malita (1 mpaka 2 malita) amadzi patsiku.
3. Wonjezerani kudya zakudya zomanga thupi
Kuti muchepetse mapaundi 20 mwachangu, ndikofunikira kwambiri kudya zakudya zokhala ndi mapuloteni ambiri.
Zakudya zokhala ndi mapuloteni ambiri zakhala zikugwirizana ndi kuchepetsa mafuta a m'mimba, komanso kusunga minofu ndi kagayidwe kachakudya panthawi yolemetsa (5, 6).
Mapuloteni angathandizenso kuchepetsa chilakolako cha kudya komanso kuchepetsa kudya kwa kalori.
Kafukufuku wa akuluakulu 19 adawonetsa kuti kuchuluka kwa mapuloteni ndi 15% kumawonjezera kukhuta ndikuchepetsa kwambiri ma calorie, mafuta am'mimba, komanso kulemera kwa thupi (7).
Kafukufuku wina adawonetsa kuti kudya chakudya cham'mawa chokhala ndi mapuloteni kumachepetsa kuchuluka kwa ghrelin, mahomoni omwe amayambitsa njala, kuposa chakudya cham'mawa chokhala ndi chakudya cham'mawa (8).
Nyama, nsomba zam'madzi, nkhuku, nyemba, mazira, mtedza ndi njere ndi zina zomanga thupi zomwe mungathe kuziwonjezera pazakudya zanu.
Pitilizani Mapuloteni awonetsedwa kuti amachepetsa mafuta am'mimba komanso kulemera kwa thupi. Itha kulimbikitsanso kukhudzika kuti muchepetse kudya kwa calorie.
4. Chepetsani kudya kwa carb
Kuchepetsa kudya kwama carbohydrate oyeretsedwa ndi njira ina yothandiza kuti muchepetse thupi mwachangu.
Ma carbohydrate oyengedwa adachotsedwa michere ndi fiber panthawi yokonza, zomwe zimapangitsa kuti pakhale zakudya zopanda thanzi.
Kuphatikiza apo, amakhala ndi index yayikulu ya glycemic, kutanthauza kuti amagayidwa ndikuyamwa mwachangu. Kudya mwachangu kumabweretsa kukwera ndi kugunda kwa shuga m'magazi, kutsatiridwa ndi kuchuluka kwa njala (9).
Kugwiritsa ntchito ma carbohydrate ambiri oyengedwa kumalumikizidwanso ndi kuchuluka kwamafuta amthupi komanso kulemera.
Mwachitsanzo, kafukufuku wa anthu 2 adawonetsa kuti kudya kwambiri kwamafuta oyengeka kumalumikizidwa ndi kuchuluka kwamafuta am'mimba, pomwe kudya kwambiri mbewu zonse kumalumikizidwa ndi kuchepetsedwa kwamafuta am'mimba (834).
Kafukufuku winanso wocheperako anali ndi zotsatira zofananira, zomwe zikuwonetsa kuti zakudya zokhala ndi mbewu zonse zimachepetsa kulemera kwa thupi komanso ma calorie poyerekeza ndi zakudya zomwe zimayang'ana mbewu zoyengedwa bwino (11).
Kuti muyambe, ingosinthani mbewu zoyengedwa bwino mu pasitala, buledi woyera, chimanga ndi zinthu zomwe zidakonzedweratu kuti zilowe m'malo mwambewu zathanzi monga couscous, quinoa, mpunga wabulauni kapena balere.
Pitilizani Zakudya zopatsa thanzi zimatha kuwonjezera kuchuluka kwa njala ndipo zitha kulumikizidwa ndi kuchuluka kwamafuta am'mimba komanso kunenepa kwambiri poyerekeza ndi mbewu zonse.
5. Yambani kukweza zolemera
Maphunziro otsutsa ndi mtundu wa masewera olimbitsa thupi omwe amaphatikizapo kulimbana ndi mphamvu yowonjezera mphamvu ya minofu ndi kupirira.
Kuonjezera maphunziro oletsa kukana pazochitika zanu kumatha kuonjezera kuwonda komanso kagayidwe kachakudya kukuthandizani kuwotcha zopatsa mphamvu zambiri, ngakhale mutapuma.
Ndemanga imodzi idawonetsa kuti masabata a 10 ophunzitsidwa kukana amatha kukulitsa kagayidwe kachakudya ndi 7%, kukhazikika kwa shuga m'magazi mwa odwala matenda ashuga, ndikupangitsa kuti 1,8 kg (mapaundi 4) ataya mafuta akuluakulu (12).
Pakadali pano, kafukufuku wina wa amayi 94 adanenanso kuti kuphunzitsidwa kukana kumateteza thupi lowonda komanso kagayidwe kachakudya pambuyo pakuwonda, zomwe zimapangitsa kuti thupi liwotche zopatsa mphamvu zambiri tsiku lonse (13).
Yambani ndikupita ku masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi kunyumba monga squats, matabwa, ndi mapapu.
Pitilizani Maphunziro a kukana angathandize kuonjezera kagayidwe kachakudya ndikusunga thupi lochepa thupi, kukulolani kuti muwotche zopatsa mphamvu zambiri tsiku lonse.
6. Idyani Fiber Zambiri
CHIKWANGWANI chimayenda pang'onopang'ono ndipo sichigayidwa m'matumbo anu, ndikuchepetsa kutuluka m'mimba mwanu kuti mukhale odzaza nthawi yayitali (14, 15).
Kafukufuku wa amuna athanzi adawonetsa kuti kudya magalamu 33 a ulusi wosasungunuka, womwe umapezeka mu tirigu ndi ndiwo zamasamba, kunali kothandiza kuchepetsa chilakolako cha chakudya komanso kudya (16).
Zotsatira zokulitsa kukhuta kwa fiber zitha kubweretsa phindu lalikulu pakuchepetsa kulemera.
Malinga ndi kafukufuku wina, kuchuluka kwa fiber kudya ndi magalamu 14 patsiku kunalumikizidwa ndi kuchepetsedwa kwa 10% kwa ma calories ndi kuchepa kwa 1,9 kg (4,1 kg) kwa nthawi ya miyezi inayi, ngakhale popanda zakudya zina zilizonse kapena kusintha kwa moyo (17).
Kuphatikiza apo, kafukufuku wa miyezi 20 wa amayi a 252 adapeza kuti magalamu aliwonse amafuta omwe amadyedwa amalumikizidwa ndi kuchepa kwa thupi kwa 0,25 kg (0,5 lb) komanso kuchepa kwa 0,25% yamafuta amthupi (18).
Zipatso, ndiwo zamasamba, mbewu zonse, mtedza ndi mbewu ndi magwero abwino kwambiri a fiber zomwe ndizofunikira kwambiri pazakudya zopatsa thanzi.
Pitilizani Fibre imakupangitsani kumva kuti ndinu odzaza kuti muchepetse chilakolako komanso kudya, zomwe zingapangitse kuti muchepetse thupi.
7. Khazikitsani nthawi yogona
Palibe kukayikira kuti kusintha zakudya zanu ndi masewera olimbitsa thupi ndi njira ziwiri zofunika kwambiri zochepetsera mapaundi 20, koma kuchuluka kwa kugona komwe mumapeza kungathandizenso.
M'malo mwake, kafukufuku wa azimayi 245 adawonetsa kuti kugona kwa maola asanu ndi awiri usiku uliwonse komanso kugona bwino kumawonjezera mwayi wochepetsa thupi ndi 33% (19).
Ndipo monga kugona mokwanira kungakupangitseni kuchita bwino, kusowa tulo kungayambitse mapaundi otsika pang'onopang'ono pakapita nthawi.
Kafukufuku amene anachitika pakati pa akazi 68 azaka zapakati pa 183 anasonyeza kuti amene amagona maola asanu kapena kucheperapo amawonjezera makilogalamu 16 (1,14 pounds) kuposa amayi amene amagona maola asanu ndi awiri usiku uliwonse (2,5).
Kafukufuku wina adawonetsa kuti ngakhale usiku umodzi wokha wogona tulo kumatha kukulitsa kuchuluka kwa mahomoni anjala, zomwe zingayambitse chilakolako chofuna kudya komanso kunenepa kwambiri (21).
Yesani kuchita mwambo wogona usiku uliwonse, kumamatira ku chizoloŵezi chanu ndi kuchepetsa kumwa mowa mwauchidakwa musanagone, kuti mukhale ndi nthawi yogona mokwanira komanso kuti muchepetse thupi.
Pitilizani Kugona mokwanira komanso kugona mokwanira kungathandize kuchepetsa thupi. Mosiyana ndi zimenezi, kusowa tulo kungayambitse njala yambiri komanso kulemera.
8. Khalani oyankha
Kukhala woyankha ku zolinga zanu zowonda ndiye chinsinsi cha kupambana kwanthawi yayitali. Pali njira zingapo zochitira izi.
Mwachitsanzo, kulemera kwatsiku ndi tsiku kumalumikizidwa ndi kuchepa thupi komanso kuchepa kwa chiwopsezo cha kuwondanso poyerekeza ndi kulemera kocheperako (22).
Kafukufuku akuwonetsanso kuti kusunga diary yazakudya kuti muwone momwe mumadya ndi kupita patsogolo kungakuthandizeni kuti muchepetse thupi ndikuzisunga kwa nthawi yayitali (23, 24).
Mutha kuyesanso kucheza ndi mnzanu kapena kujowina gulu lochepetsa thupi pa intaneti kuti muwonjezere chidwi chanu ndikukhalabe panjira kuti mukwaniritse zolinga zanu.
Pitilizani Kukhalabe ndi udindo kungathandize kuchepetsa thupi. Kudziyeza tsiku ndi tsiku, kusunga buku lazakudya, ndikuchita limodzi ndi mnzanu ndi njira zothandiza zochepetsera thupi.
9. Onjezani Cardio ku Chizoloŵezi Chanu
Kaya mukufuna kutaya paundi imodzi kapena mapaundi 20, kuwonjezera cardio ku pulogalamu yanu ndikofunikira.
Cardio, yomwe imatchedwanso aerobic exercise, ndi mtundu wa masewera olimbitsa thupi omwe amawonjezera kugunda kwa mtima ndikuthandizira kulimbitsa mtima ndi mapapo.
Kuphatikiza apo, zimawonjezera ma calories omwe thupi lanu limawotcha kuti lilimbikitse mafuta ndi kuwonda.
Kafukufuku wa anthu 141 onenepa kwambiri komanso onenepa kwambiri adawonetsa kuti kuchita masewera olimbitsa thupi kokha kunali kothandiza pakuchepetsa thupi.
M'malo mwake, kuchita masewera olimbitsa thupi a Cardio kuwotcha ma calories 400 kapena 600 zopatsa mphamvu kasanu pa sabata kwa miyezi 10 kumapangitsa kuti achepetse kulemera kwa 3,9 kg (3,9 kg) ndi 5,2 kg (11,5 lb). ), motsatana (25).
Kafukufuku wina anali ndi zotsatira zofanana, zomwe zikusonyeza kuti miyezi isanu ndi umodzi yochita masewera olimbitsa thupi yokha inachepetsa kulemera kwa 9% mwa 141 akuluakulu onenepa kwambiri (26).
Kuti muchepetse thupi, yesetsani mphindi 150 mpaka 300 za cardio pa sabata, kapena mphindi 20 mpaka 40 patsiku (27).
Kuyenda, kuthamanga, kudumpha chingwe, kupalasa ndi nkhonya ndizosavuta komanso zosangalatsa kuchita masewera olimbitsa thupi a cardio omwe angapangitse kuchepa thupi.
Pitilizani Cardio imatha kuonjezera kuchuluka kwa ma calories omwe amawotchedwa ndi thupi lanu kuti muonjezeko kunenepa komanso kutaya mafuta.
10. Idyani Mwapang’onopang’ono Ndiponso Mosamala
Kulingalira ndi chizolowezi chomwe chimaphatikizapo kudziwa zambiri za malingaliro anu ndi malingaliro anu pamene mukuyang'ana nthawi yomwe muli nayo.
Kudya pang'onopang'ono komanso kuchita zinthu mwanzeru kungathandize kuchepetsa thupi ndikuchepetsa kudya ndikukulolani kusangalala ndi chakudya chanu.
Mwachitsanzo, kafukufuku wina waung'ono adawonetsa kuti kudya pang'onopang'ono kumabweretsa kuwonjezeka kwakukulu kwa mahomoni okhuta komanso kumva kukhuta kuposa kudya mwachangu (28).
Momwemonso, kafukufuku wa amayi athanzi 30 adawonetsa kuti kudya pang'onopang'ono kumabweretsa kuchepa kwa calorie komanso kukhuta kwambiri kuposa kudya mwachangu (29).
Ndemanga ina ya maphunziro 19 idapeza kuti kuchitapo kanthu mwanzeru kumatha kukulitsa kuchepa thupi mu 68% yamaphunziro (30).
Yesetsani kuchepetsa zododometsa mukudya, kutafuna chakudya chanu bwino, komanso kumwa madzi ndi chakudya chanu kuti muchepetse komanso kusangalala nazo.
Pitilizani Kudya pang'onopang'ono komanso kuchita zinthu mwanzeru kumatha kukulitsa kukhuta, kuchepetsa kudya kwa calorie, komanso kuchepetsa thupi.
Chotsatira chomaliza
Ngakhale kutaya mapaundi a 20 kungawoneke ngati vuto lalikulu, mukhoza kuchita mofulumira komanso motetezeka mwa kusintha pang'ono pazakudya zanu ndi moyo wanu.
Kuti mupeze zotsatira zabwino, phatikizani malangizowa kuti muchepetse thupi komanso thanzi lanu lonse.
Ndi kuleza mtima pang'ono ndi kutsimikiza, ndizotheka kutaya mapaundi 20 kukuthandizani kukwaniritsa zolinga zanu zowonda nthawi yomweyo.
