Kudya kwekukurumidza kurasikirwa uremu

Kukurumidza kurasikirwa uremu chikafu rudzi rwechikafu umo iwe unorasikirwa neanopfuura mapaundi maviri (1 kilogiramu, kg) pasvondo kwevhiki dzinoverengeka. Kuti uderedze huremu izvi nekukurumidza unodya mashoma macalorie.

Idzi chikafu chinowanzo sarudzwa nevanhu vakafutisa avo vanoda kudzikira huremu nekukurumidza. Idzi idyo hadziwanzo kukurudzirwa nevarapi vehutano. Vanhu pazvikafu izvi vanofanirwa kuteverwa padyo nemupi. Kukurumidza kurasikirwa uremu kunogona kunge kusiri kuchengetedzeka kune vamwe vanhu kuzviitira vega.

Idzi idzi dzinongofanirwa kushandiswa kwenguva pfupi uye kazhinji hadzikurudzirwe kweanopfuura mavhiki akati wandei. Mhando dzekukurumidza uremu chikafu dzinotsanangurwa pazasi.

Vanhu vanorasikirwa nehuremu nekukurumidza vane mukana wakanyanya wekuwanazve huremu nekufamba kwenguva pane vanhu vanorasikirwa nehuremu zvishoma nezvishoma kuburikidza nekushomeka kwekudya kwakanyanya shanduko uye chiitiko chemuviri Kurera huremu kunetsekana kukuru kwemuviri, uye mhinduro yehormone kune iyo uremu yakasimba zvakanyanya. Mhinduro yehormone ndechimwe chezvikonzero zvekuti uremu hunodzikira nekufamba kwenguva uyezve kuti nei huremu hunowanzoitika kana chikafu chacho chakamiswa kana kuzorora.

PaVLCD, unogona kunge uine mashoma se800 macalorie pazuva uye ungarasikirwa kusvika pamamirioni matatu kusvika mashanu (1.5 kusvika 2 kg) vhiki. Mazhinji maVLCD anoshandisa kutsiva kwekudya, senge mafomula, masobho, kuzunza, uye mabhawa pane chikafu chenguva dzose. Izvi zvinobatsira kuona kuti iwe unowana zvese zvinovaka muviri iwe zvaunoda zuva rega rega.

VLCD inokurudzirwa chete kune vanhu vakuru vakafutisa uye vanoda kudzikira huremu nekuda kwezvikonzero zvehutano. Idzi chikafu chinowanzo shandiswa pamberi pekuremerwa-kurasikirwa kuvhiya. Iwe unofanirwa kushandisa chete VLCD nerubatsiro rwemupi wako mupi. Nyanzvi zhinji hadzikurudzire kushandisa VLCD kweanopfuura vhiki gumi nembiri.

Idzi idzi dhayeti dzinowanzo bvumira dzinosvika chiuru kusvika chiuru mazana maviri macalorie pazuva kwevakadzi uye 1,200 kusvika 1,600 macalorie pazuva kuvarume. LCD isarudzo iri nani pane VLCD kune vanhu vazhinji vanoda kurasikirwa uremu nekukurumidza. Asi iwe unofanirwa kunge uchitariswa nemupi. Iwe hausi kuzodzora uremu nekukurumidza neLCD, asi unogona kurasikirwa zvakaringana uremu neVLCD.

LCD inogona kushandisa musanganiswa wekutsiva wekudya uye chikafu chenguva dzose. Izvi zvinoita kuti zvive nyore kutevera pane VLCD.

Iyi nzira yekudya iri kuwedzera kuve inozivikanwa. Inowanzo fananidzwa nekutsanya, asi marongero maviri aya akati siyanei. Nguva-inorambidzwa kudya miganho huwandu hwemaawa pazuva iwe aunogona kudya. Zano rakakurumbira ndeye 16: 8. Nezve kudya uku, iwe unofanirwa kudya zvese zvako zvekudya panguva ye8 maawa, semuenzaniso 10 am kusvika 6p. Iyo yasara yenguva haugone kudya chero chinhu. Kune zvimwe zvidzidzo zvekuti nzira iyi inogona kukonzera kukurumidza kurasikirwa uremu, asi pane ruzivo rudiki parizvino nezve kuti kurasikirwa kwehuremu kunotsigirwa.

Kutsanya inzira yechinyakare yekarori yekudzivirira. Yakave yakanyanya kufarirwa munguva pfupi yapfuura. Izvi zvinodaro nekuti zvimwe zvipfuyo zvemhuka uye zvevanhu zvakaratidza mabhenefiti ekutsanya kwevanhu vane chirwere cheshuga uye kufutisa. Kune akawanda akasiyana marejimeni ekutsanya uye hazvina kujeka kuti ndeipi inogona kuve yakanyanya kunaka. Imwe yeanonyanya kufarirwa ndeye 5: 2 system. Izvi zvinosanganisira mazuva maviri pavhiki yekutsanya kana VLCD uye mazuva mashanu pasvondo yekudya zvaunodya. Kudya kunosanganisira kutsanya kunogona kukonzera kukurumidza kurasikirwa uremu.

Kumwe kudya kwefashoni zvakare kunogumira macalorie kuti akurumidze kurasikirwa uremu. Mune zvimwe zviitiko, izvi zvikafu hazvina kuchengetedzeka. Muzviitiko zvakawanda, izvi zvikafu hazvina kugadzikana kwenguva yakareba zvakakwana kuti zvikonzere kurema-kurema kwekurema. Kana ukangomisa kudya, iwe uri pangozi yekudzorera uremu kana ukadzokera kune tsika dzako dzekare dzekudya. Kune vanhu vazhinji, zvakachengeteka kusarudza kudya kwaunorasikirwa ne1 / 2 pondo kusvika paundi pondo (225 gramu kusvika 500 magiramu) pasvondo.

Kukurumidza kurasikirwa uremu kuri pamusoro pekucheka macalorie pane kurovedza muviri. Taura nemupi wako nezve rudzii rwekurovedza muviri rwaunofanira kuita iwe uri parudzi urwu rwekudya. Wako mupi anogona kukurudzira kumirira kusvikira iwe uri pane yakawanda yakareba-dhayeti kuti utange kurovedza muviri.

Kukurumidza kurasikirwa uremu chikafu kazhinji kune vanhu vane matambudziko ehutano nekuda kwekufutisa. Kune vanhu ava, kurasikirwa nehuremu hwakawanda nekukurumidza kunogona kubatsira kuvandudza:

• Chirwere cheshuga
• Cholesterol yakakwira
• Kuwedzera kweropa

Iwe unofanirwa kungotevera imwe yeidzi chikafu nerubatsiro rwemupi wako. Kurasikirwa anopfuura mapaundi 1 kana maviri (0.5 kusvika 1 kg) pasvondo hakuna kuchengetedzeka kuvanhu vazhinji. Zvinogona kukonzera iwe kurasikirwa nemhasuru, mvura, uye pfupa kuwanda. Kukurumidza kurasikirwa uremu kunogona kukonzera mimwe mhedzisiro inosanganisira:

• Matombo
• Gout
• Kuneta
• Kuzvimbirwa
• Manyoka
• Nausea

Vanhu vanorasikirwa uremu nekukurumidza vane mukana wekudzosera huremu nekukurumidza. Izvi zvinogona kutungamira kune mamwe matambudziko ehutano.

Kazhinji, kukurumidza kurasikirwa uremu chikafu hakuna kuchengetedzeka kuvana. Zvinogona zvakare kunge zvisina kuchengetedzeka kune vechidiki, vakadzi vane nhumbu kana vakuru vakuru kunze kwekunge mupi achikurudzira.

Kana iwe uine hutano mamiriro, iri zano rakanaka kutaura nemupi wako usati watanga izvi kana chero chirongwa chekudya kuti uderedze huremu.

Yakanyanya yakaderera-koriori chikafu; VLCD; Kudya kwakaderera-koriori; LCD; Kudya kwakanyanya simba; Kurema uremu - kukurumidza kurasikirwa uremu; Kufutisa - kukurumidza kurasikirwa uremu; Kufutisa - kukurumidza kuonda; Kudya - kukurumidza kurasikirwa uremu; Kutsanya kusingagumi - kurasika kwekukurumidza uremu; Nguva-inorambidzwa kudya - kukurumidza kuonda

• Kuonda
• Yo-yo kudya

Academy yeNutrition uye Dietetics webhusaiti. Nzira ina nzira dzakaderera-koriori kudya kunogona kukanganisa hutano hwako. www.eatright.org/health/weight-loss/your-health-and-your-weight/4-ways-low-calorie-diets-can-sabotage-your-health. Yakagadziridzwa Zvita 2019. Yakasvika muna Chikunguru 10, 2020.

Academy yeNutrition uye Dietetics webhusaiti. Kugara kure nezvikafu zvemafashoni. www.eatright.org/health/weight-loss/fad-diets/staying-away-from-fad-diets. Yakagadziridzwa Kukadzi 2019. Yakasvika muna Chikunguru 10, 2020.

Flier EM. Kufutisa. Mune: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. Williams Chinyorwa cheEndocrinology. 14th ed. Philadelphia, PA: Elsevier; 2020: chitsuwa 40.

Parretti HM, Jebb SA, Johns DJ, Lewis AL, Christian-Brown AM, Aveyard P.Kiriniki yekubudirira kweakanyanya-mashoma-simba kudya mune manejimendi yekudzikira uremu: yakarongeka ongororo uye meta-ongororo yeanoteedzana inodzorwa miedzo. Obes Rev. 2016; 17 (3): 225-234. PMID: 26775902 pubmed.ncbi.nlm.nih.gov/26775902/.

• Kudya
• Kudzora Kurema