Momwe mungagwiritsire ntchito kupalasa njinga kuti muchepetse mafuta moyenera kwakhala kovuta kwa zaka zambiri. Nyengo yozizira, makamaka, imawonjezera zovuta zina pakuchepetsa mafuta. M'masewera onse otayika mafuta, kupalasa njinga kuti muchepetse mafuta ndiye njira yabwino kwambiri yochepetsera mafuta m'nyengo yozizira, chifukwa imakhudza thupi pang'ono, siyikhala yotopa, komanso yosangalatsa.
Ngakhale kuchepetsa kuchuluka kwa kalori kumachepetsa kulemera kwanu, kulemera kwanu komwe kumaphatikizaponso minofu ya minofu kuwonjezera pa mafuta, komanso oyendetsa njinga omwe chakudya chawo chokha chimakhala chowonda komanso chowonda, koma nawonso amafowoka ndikuchedwa kuposa kale. Chifukwa ma dieters ena amakhalanso ndi vuto lakutaya thupi koma mafuta awo amakula. Komanso, musaiwale kuti minofu imayaka mafuta. Mukakhala ndi minofu yambiri mthupi lanu, kcal mumadya kwambiri. Ngati gawo lanu lolemera ndi minofu, mumatha kunenepa kuposa kale mukamayambiranso kudya.
Kupalasa njinga, kupalasa njinga, kupalasa njinga zambiri, chinthu chofunikira kunena katatu. Nthawi zambiri, maphwando amisewu ambiri amawotcha 40 kcal pa mile. Ngati muwerengera ma 15 mamailosi pa ola limodzi, mutha kuwotcha 6,000 kcal sabata imodzi kwa maola 10 pa sabata. Kodi sizikuwoneka bwino? Tenga galimoto yako ndipo utuluke mnyumba!
Aerobics imangotsala pang'ono kutsekedwa kawiri kapena katatu pa sabata, ndipo kupalasa njinga, ngakhale tsiku lililonse, kulibe vuto konse. Ngakhale palibe "zofunikira zolimbitsa thupi!" “Chifuniro chimatha kuzimitsa pang'onopang'ono mafuta m'moyo wamba womwewo. Kuthamanga 10km kumakhala kotopetsa mokwanira, koma kukwera njinga ndi "chala chophulika." Ndibwino kuti mupite kokayenda ndi njinga tsiku lopuma.
Kalozera wamaphunziro a kuchepetsa mafuta
1. Poyambira masabata 1-2 njinga
1) Yendetsani njinga kwa mphindi 20 × 2 mpaka 40 mphindi patsiku
Tanthauzo lenileni la masewera olimbitsa thupi othamangitsa ndikutenga nthawi yayitali yochita masewera olimbitsa thupi pang'onopang'ono. Kupatula apo, ndikungotaya kukwera njinga kamodzi ndikupita kwanu mumphindi 5 ndi mphindi 10.
Oyamba kumene amatha kukwera ulendo umodzi molingana ndi kumenya kwawo, ndiye kuti, pafupifupi mphindi 20 kuchokera. Njira imodzi mphindi 20, njira ziwiri ndi mphindi 40. Kulemera kwa 50kg, kcal yomwe imagwiritsidwa ntchito ndi: 10km / hx 140 kcal, 13km / hx 175 kcal, 16km / hx 210 kcal, ndi zina zotero.
Njira yowerengera kuchuluka kwa kcal ndi: kcal (kcal) amadya, kuthamanga (km / h) × kulemera (kg) × 1.05 × nthawi yanjinga (h).
2) Ndiwotalika kwa mphindi 90 kuchokera kumapeto kwa nkhondo
Sankhani tsiku kumapeto kwa sabata ndipo mutha kukwera pang'ono kwa ola limodzi mtunda wautali, ndikusintha malingaliro anu nthawi yomweyo. Sankhani njinga yoyenda bwino paki kapena panjira yodzipereka pamtsinjewu ndipo mudzatha kukwera pafupifupi mphindi 90 (kuphatikiza njira yobwerera).
Mukatuluka thukuta, madzi m'thupi ayenera kupangidwa munthawi yake. Imwani kapu yamadzi musanakwere njinga, ndipo ndibwino kuti mubweretse ketulo mumsewu mphindi 15 kapena 20 zilizonse. Ndikulimbikitsidwa kuti musankhe Loweruka, lamlungu lonse, kunyumba kuti musamalire thupi ndi malingaliro. Zoganizira za chitetezo Njinga ziyenera kuyendetsedwa pamisewu yopanda ma mota kapena panjinga pamisewu yobiriwira, sankhani misewu yomwe ili ndi magalimoto ochepa momwe zingathere, komanso pewani oyenda pansi momwe angathere panjira zomwe angakwere.
2. Wonjezerani kuchuluka kwa masewera olimbitsa thupi m'masabata 3-4
Cholinga: Ola limodzi nthawi zambiri, maola awiri kumapeto kwa sabata
Mukazolowera kuyendetsa njinga zamoto, mutha kuyendetsa pang'onopang'ono ndikukulitsa ulendo wanu wapa njinga malinga ndi momwe mumakhalira. Pezani osachepera ola limodzi patsiku. Osamasuka kumapeto kwa sabata ndikuyesa kusunga njinga yanu kwa maola awiri. Pofuna kupewa kutopa mukamakwera, samalani kuti musinthe madzi pompopompo mukamayenda, kapena imwani zakumwa zozizilitsa kukhosi.
Momwe mungamalize mwezi kupatula 2kg:
Mafuta a 1kg ali pafupifupi 7,200 kcal ndipo 2kg mafuta ndi pafupifupi 14,400 kcal. Kodi izi zitha kuchepetsedwa posakwana mwezi?
Malinga ndi njira yomwe ili pamwambayi, m'masabata awiri molingana ndi liwiro lofananira la 13 km pa ola limodzi, kuthamanga kwa sabata kwa 16 km pa ola, masiku 14 akuyerekezera kuti kcal amawerengedwa 2,695 kcal, mwezi ukhoza kudya 7,105 kcal, ndiye kuti thupi 1 kg ya mafuta. 1kg yotsala iyenera kuchepetsedwa ndikudya limodzi, ndipo kutayika kwa 243kcal patsiku ndikofunikira. Kenako kcal yomwe iyenera kuchepetsedwa ndi 80 kcal pakudya.
Nazi njira zina zochepetsera kudya kwa kcal:
Sankhani nsomba zatsopano: Chidebe cha nsomba yothira mafuta ophika chili ndi ma kcal 275, koma ngati ndi abwino, ndi ma kcal 150 okha. (Yotsika ndi 125 kcal)
Sankhani tchizi wouma ndi mafuta ochepa: Gwiritsani ntchito tchizi wouma ndi 1% mafuta m'malo mwa 4%. (Theka la kapu limatha kupulumutsa 40kcal)
Kuchepetsa wowuma: Idyani zosakwana 1/4 mbale ya mpunga, pasitala ndi Zakudyazi. (Yachepetsedwa ndi 45 mpaka 60kcal)
Sankhani batala wonyezimira ndi majarini: supuni ya batala wosalala ndi margarine mumakhala kcal 100, koma batala wonyezimira ndi margarine ndi 50 kcal okha. (Sungani 50kcal)
Idyani zomanga thupi zokha: Mukamadya mazira, chotsani ma yolks ndikusunga 50 kcal pachoko. (Sungani 50kcal)
Idyani zipatso m'malo mwa msuzi: Kalalanje wokhazikika amakhala ndi 60 kcal, koma kapu yamadzi a lalanje imakhala ndi 110 kcal. Chifukwa chake, sankhani zipatso! (Sungani 50kcal)
Sankhani tchizi wowawasa: 2 tchizi wonyezimira wokhala ndi kcal 60, pomwe tchizi wokhazikika amakhala ndi 100 kcal. (Sungani 40kcal)
Sinthanitsani kusinthana kwa chakudya: Chakudya cham'mawa kapena chamasana, sankhani kola wamtambo wa 110kcal m'malo mwa donut wamba. Choperekacho chili ndi kcal 240. (Sungani 130kcal)
Njira zodzitetezera pochepetsa mafuta panjinga
1. Malo pampando. Munthu amayimirira pansi ndikukweza phazi limodzi, ndipo kutalika kwa ntchafu zomwe zikufanana ndi nthaka zikugwirizana ndi kutalika kwa mpando.
2. Sikulimbikitsidwa kunyamula njinga zolemera (chikwama), zolimbitsa njinga makamaka nthawi yayitali, ngati kulemera kwa njinga, kumatha kuvulaza msana ndi lumbar msana.
3. Masewera akavala magolovesi akatswiri, wina amatha kukhala wotsutsa, awiri amatha kugwa kuti ateteze manja, osati mabala.
Ngakhale mutakwera njinga yamtundu wanji, ngati ndi yoti muchepetse thupi, muyenera kuyambiranso madzi mphindi 5 mpaka 10 zilizonse.
5. Komabe tsekani pakamwa panu, kuchuluka kwa njinga kumapangitsa kuti njala ya anthu ikhale yabwinoko, ngati simungathe kukhala kutali ndi chakudya chambiri, musangalale ndi chakudya momwe mungafunire, zitha kukhala zovuta kukwaniritsa cholinga chochepetsa mafuta.
Post nthawi: Feb-03-2021