The ala akara na mmega ah?

Mmega ah? na mmega ah? b? ?z? d? mma isi mee ka ah? d?kwuo mma, kwalite ah?ike, na inwe an?r?. Enwere ?d? ntuziaka mmega ah? maka ?t?t? nd? okenye nwere ah?ike:

? ?z?z? Cardio
Nweta opekata mpe nkeji 150 nke mmega ah? siri ike ma ? b? nkeji 75 nke mmega ah? siri ike kwa izu ma ? b? ?z? n'etiti ha ab??. A na-at? aro ka ?hazi mgbat? mgbat? ah? kwa izu maka ?kara otu awa n'?b?ch?. Iji nye uru ah?ike ka ukwuu yana enyemaka na mbelata ma ? b? mmezi, a na-at? aro opekempe nkeji 300 kwa izu. N'agbanyegh? nke ah?, ?b?na obere imega ah?? ga-ad? mma maka ah?? ike g?, o kwes?gh?kwa ?b? ibu ar? ná nd? g?.

? ?z?z? ike
Ike-z?? nd? otu akwara niile opekata mpe ugboro ab?? n'izu. Ebumnobi b? ime opekata mpe otu mgbat? ah? maka otu akwara ? b?la site na iji oke ibu ma ? b? nguzogide zuru oke. Ike gw?chara akwara g? mgbe ihe d? ka ugboro iri na ab?? ruo iri na ise meghar?a.

Mmega ah? nke kadio siri ike na-agafegh? oke na-ag?nye mmemme nd? d? ka ?ga ije ngwa ngwa, ?gba ígwè, na igwu mmiri. Cardio siri ike na-ag?nye ihe omume d? ka ?gba ?s?, ?k? ?kp?, na ?gba egwu cardio. ?z?z? ike nwere ike ?g?nye mmemme d? ka iji ihe ??t??t?? d? ar?, ar? efu, akpa d? ar?, ibu nke onwe ya, ma ? b? ?r? elu nkume.
? b?r? na ?ch?r? ifelata, iru ihe mgbaru ?s? ah?ike ak?wap?tara, ma ? b? nwetakwuo na ya, ? nwere ike itinyekwu cardio na-agafegh? oke.
Cheta na ? gakwuru d?k?ta g? tupu ?malite mmemme mmega ah? ?h?r?, kar?s?a ma ? b?r? na ? magh? maka ?n?d? ah?ike g?, ? nagh? emega ah? ogologo oge, ma ? b? nwee nsogbu ah?ike na-ad?gh? ala ala d?ka ?r?a obi, ?r?a shuga ma ? b? nkwonkwo Mbuf?t, wdg. ?n?d? d? n'elu na-eme, biko mee mgbat? ah? n'okpuru nduzi nke d?k?ta. Ebumnuche any? b? ime ka ah? d?kwuo mma.

1. Mmega ah? iji ch?kwaa ibu

Mmega ah? nwere ike inye aka gbochie oke ibu ma ? b? nyere aka ?n?gide na-ebufu ibu. Mgbe ? na-emega ah?, ? ??na-ere calorie. Ka mmega ah? na-esiwanye ike, ka calorie ka ? na-ere ?k?.

? na-ach?kwa ?r? metabolic site na ?mep?ta akwara ma na-akwalite mmebi ab?ba na oriri. Akwara na-akwalite nnabata na itinye n'?r? nke fatty acids n'ime ?bara. ?r? ah? akwara na-abawanye ojiji nke glucose n'?bara, na-egbochi ngbanwe nke oke shuga n'ime ab?ba, si otú a na-ebelata mmep?ta ab?ba. Mmega ah? na-abawanye ?n?ego metabolic izu ike (RMR), nke nwere ike imet?ta metabolism ab?ba site na-emet?ta sistemu nch?kwa neuro-humoral nke an? ah?. Mmega ah? nwere ike imet?ta metabolism nke ab?ba site na imeziwanye ah?ike obi ume iku ume.

2. Mmega ah? na-enyere aka ?l?so ?n?d? ah?ike ?g? na ?r?a ?g?

? Belata ohere nke ?r?a obi. Mmega ah? na-ewusi obi g? ike ma mee ka mgbasa ozi g? d?kwuo mma. ?bara na-abawanye na-ebuli ?kwa oxygen n'?bara g?. Nke a na-enyere aka belata ihe ize nd? nke ?r?a obi d? ka cholesterol d? elu, ?r?a akwara obi na nk?chi obi. Mmega ah? mgbe niile nwekwara ike ibelata ?bara mgbali na ?kwa triglyceride.

? Na-enyere ah? g? aka ?ch?kwa shuga ?bara na ?kwa insulin. Mmega ah? nwere ike belata ?kwa shuga d? n'?bara g? ma nyere insulin aka ?r? ?r? nke ?ma. Nke a nwere ike ibelata ihe ize nd? nke ?r?a metabolic na ?d? ?r?a shuga 2. ? b?r? na ?nweelar? otu n'ime ?n?d? nd? a, mmega ah? nwere ike inyere g? aka ijikwa ya.

3. Mmega ah? na-enyere aka melite ?n?d?

Nd? na-emega ah?? mgbe nile na-enwekwu mmet?ta uche, na-enwekwu ume n’?b?ch? nile, na-ehikwu ?ra n’abal?, na-enwe ncheta d? mma kar?, na-enwekwa ah? iru ala kar? na ihe ziri ezi banyere onwe ha na nd? ha.

Mmega ah? mgbe niile nwere ike inwe mmet?ta d? mma na ?da mbà n'obi, nchekas?, na ADHD. ? na-ebelata nchekas?, na-eme ka ncheta d?kwuo mma, na-enyere g? aka ihi ?ra nke ?ma, na-ebulikwa ?n?d? g? n'ozuzu ya. Nnyocha e mere na-egosi na nan? imega ah?? kwes?r? ekwes? p?r? ime ezigbo mgbanwe, ? d?gh?kwa mkpa ka imega ah?? b?r? ibu ar? ná nd? g?. N'agbanyegh? af? g? ma ? b? ?kwa ah?ike g?, ? nwere ike ?m?ta iji mgbat? ah? d? ka ngwá ?r? d? ike maka ?gw? nsogbu ah?ike uche, ?kwalite ume g?, imeziwanye ?n?d? g?, na ?nweta ?t?t? ihe na nd? g?.

4. ?r? ?r? nwere ike ?b? ihe na-at? ?t? ... na mmek?r?ta!

Imega ah?? na imega ah?? p?r? ?d? ?t?. Ha na-enye g? ohere iji zuru ike, kporie nd? n'èzí ma ? b? na-eme ihe na-eme g? obi ?t?. Mmega ah? nwekwara ike inyere g? aka ijik? g? na nd? ezin?l? ma ? b? nd? enyi g? na ?n?d? mmek?r?ta na-at? ?t?.

Ya mere, buru otu klas, gaa ije n'?kw?, ma ? b? k?? mgbat? ah? iji ch?ta nd? enyi nwere otu echiche. Ch?ta mmega ah? na-amas? g? ma mee ya. na-agw? ike? Gbal?a ihe ?h?r? ma ? b? mee ihe na nd? enyi ma ? b? ezin?l?.