Wepamusoro 15 Zvikonzero Iwe Hausi Kurasikirwa nehuremu pane Yakaderera-Carb Kudya

Zvemukati

• 1. Uri kurasikirwa nemafuta, iwe hautombozviziva
• 2. Hausi kutema zvakaringana
• 3. Uri kunzwa kunetsekana
• 4. Hausi kudya chikafu chinovaka muviri
• 5. Uri kudya nzungu dzakawandisa
• 6. Hausi kurara zvakakwana
• 7. Uri kudya mukaka wakawandisa
• 8. Hausi kurovedza muviri zvinobudirira
• 9. Uri kudya mashuga ‘ane hutano’ akawandisa
• 10. Hutano huripo hunogona kunge huri kudzivirira kuonda
• 11. Iwe uri kudya kazhinji kazhinji kudya
• 12. Uri kudya zvekudya zvakawanda zvisina hutano
• 13. Uri kudya macalorie akawandisa
• 14. Iwe unoisa zvinotarisirwa zvakanyanya
• 15. Wanga uchicheka carbs kwenguva refu
• Chinokosha

Hwakawanda humbowo hunoratidza kuti yakaderera carb zvikafu zvinogona kubatsira zvakanyanya pakurasikirwa nehuremu.

Zvisinei, sekudya chero kupi zvako, vanhu dzimwe nguva vanorega kurasikirwa vasati vasvika pahuremu hwavo hwavanoda.

Chinyorwa ichi chinotarisa gumi neshanu zvikonzero nei usingave uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge usiri kurasikirwa uremu - pane yakaderera carb chikafu.

1. Uri kurasikirwa nemafuta, iwe hautombozviziva

Kurera huremu hakusi nzira yakatwasuka. Pachave nemazuva chikero chinokwira uye vamwe pachinodzikira. Izvi hazvireve kuti chikafu hachisi kushanda zvachose.

Vanhu vazhinji vanorasikirwa nehuremu hwakawanda muvhiki yekutanga pane yakaderera carb chikafu, asi izvi zvinonyanya kuwanda kwemvura. Kurera huremu kunononoka kudzikira mushure meichi chikamu chekutanga.

Zvakare, kurasikirwa nehuremu hakuna kufanana nekurasikirwa nemafuta.

Zvinogoneka, kunyanya kana iwe uchangotanga kusimudza huremu kana kuvaka mhasuru, kuti iwe uri kuwana huremu hwemhasuru panguva imwe chete sezvauri kurasikirwa nemafuta.

Kuti uone kana uri kurasikirwa nemafuta, edza kushandisa zviyero zvisiri zviyero. Edza kushandisa tepi yekuyera kuyera chiuno chakakomberedza. Pamusoro pezvo, iwe unogona kukumbira mupi wezvehutano kuti ayese muviri wako mafuta muzana mwedzi wega kana zvakadaro.

Iwe unogona zvakare kuyedza kutora mifananidzo kuti uratidze uremu hwako uye uone kuti mbatya dzako dzinokwana sei. Izvi ndizvo zviratidzo zvekureruka zvakare.

Kurera huremu hakuna mutsara. Iwe unogona kuwana mhasuru uchirasikirwa nemafuta uye ugare wakaenzana uremu. Iva nemoyo murefu uye edza dzimwe nzira dzekuyera shanduko mumuviri wako kunze kwezviyero.

2. Hausi kutema zvakaringana

Vamwe vanhu vanonyanya kufunga nezve carbs kupfuura vamwe.

Kana iwe uchidya chakaderera carb chikafu uye huremu hwako hwatanga kusvika kuplate, iwe ungangoda kuwedzera kudzikisa huwandu hwe carbs mukudya kwako.

Iwe unogona kutevera ine hutano, yakaderera carb chikafu nekudya yakawanda mapuroteni, mafuta ane hutano, uye yakaderera carb miriwo.

Kuti uve nechokwadi chekuti kudya kwako kwakaderera muma carbs, edza kushandisa yemahara online yekudya tracker.

Kudya kunodzivirira kunogona kuuya nematambudziko ehutano. Gara uchitaura nemudyiti kana mupi wezvehutano usati waita chero hombe shanduko kuchikafu chako.

Kana iwe uine hanya necarbbs, iwe ungangoda kuedza kwechinguva kudzikisira kudya kwecarb mberi, asi gara uchitaura nemubatsiri wehutano usati waita shanduko hombe yekudya.

3. Uri kunzwa kunetsekana

Hazvina kukwana nguva dzose kungodya zvine hutano uye kurovedza muviri. Kuchengetedza hutano hwako hwepfungwa inhanho yakakosha pakurasikirwa nehuremu hune hutano.

Kushungurudzika kunochengetedza muviri mune "kurwa kana kubhururuka" uye kunowedzera huwandu hwehomoni dzekushushikana, senge cortisol, muropa.

Kuva nemwero wakakwira wecortisol kunogona kuwedzera kunzwa kwenzara uye zvishuwo zvezvikafu zvisina hutano ().

Edza kufungisisa, kunyatsofema kurovedza muviri, journaling, uye dzimwe nzira dzekugadzirisa kushushikana.

Kushushikana kusingaperi kunogona kuve nemhedzisiro pamahomoni ako, kuwedzera nzara uye kushanda pakurwisa uremu.

4. Hausi kudya chikafu chinovaka muviri

Kudya kwakaderera kwecarb kungori pamusoro pekungodya mashoma macarbs. Kuti uwane uremu hune hutano, vanhu vanofanirwa kutsiva iwo ma carbs nezvakakwana, zvinovaka muviri.

Dzivisa zvese zvakagadzirwa zvakaderera carb zvigadzirwa. Zvese zvekudya zvine hutano hwakakura kwazvo.

Kutsiva mamwe ma carbs nenyama dzakaonda, hove, mazai, miriwo, uye mafuta ane hutano zvinogona kubatsira iwe kuonda.

Kudya pane dzimwe nguva kubata kwakanaka, asi kudya kunobata mazuva ese - kunyangwe zviine zvine hutano zvigadzirwa, sepaleo makuki - zvinogona kudzora kana kudzivirira kuonda.

Mafuta ane hutano chikamu chakakosha chekudya zvine hutano. Avocado uye walnuts zvakakwirira mumafuta eheathy.

Kuedza kudzikisira carbs nemafuta panguva imwe chete kunogona kuita kuti unzwe zvakanyanya nzara.

Kudya chikafu pasina chinhu asi mapuroteni kunogona kuve kwakaipa kune hutano hwako.

Iyo yakaderera carb, yakakwira mafuta, uye zvine mwero mapuroteni kudya kunogona kuunza muviri wako mune mamiriro e ketosis, mairi unopisa mafuta kwesimba.

Kuti uwane kudya kwakaderera kwecarb, chinja mamwe ma carbs nezvikafu zvine hupfumi. Idya nyama yakawonda yakawanda, hove, mazai, mafuta ane hutano, uye miriwo.

5. Uri kudya nzungu dzakawandisa

Nzungu chikafu chizere, asi zvakare dzakanyanya mafuta. Semuenzaniso, maarumondi akatenderedza 50% mafuta ().

Nuts ane simba rakakura. Iwe unogona kudya yakawanda pasina kunzwa kuguta.

Zviri nyore kwazvo kudya nzungu. Unogona kudya bhegi renzungu usinganzwi kugutsikana, asi bhegi iri rinogona kunge riine macalorie kupfuura echikafu chaicho.

Kudya pane nzungu kana nzungu mabuturu zuva rega rega kunogona kuwedzera huwandu hwekoriori kupfuura zvinotarisirwa, kudzivirira kuonda.

Nutsu dzine simba rakanyanya uye zviri nyore kudya zvakanyanya. Namatira kune akakurudzirwa ekushandira saizi yenzungu uye zvimwe zvakakwirira zvine macalorie chikafu.

6. Hausi kurara zvakakwana

Kurara kwakakosha zvakanyanya kune hutano hwakakwana. Zvidzidzo zvinoratidza kuti kushomeka kwekurara kwakabatana nehuremu uye kufutisa (, 4).

Kushaya hope kunogona kuita kuti unzwe nzara (5).

Izvo zvinogona zvakare kukuita iwe kuti unzwe kuneta uye kusanyanya kukurudzira kuita maekisesaizi kana kudya chikafu chine hutano.

Dambudziko rekurara rakajairika uye kazhinji rinorapika. Taura nemupi wako wezvehutano kana iwe uchinzwa senge unogona kunge uine chirwere chekurara.

Mamwe matipi ekuvandudza kurara anosanganisira:

• dzivisa caffeine mushure me2 pm
• rarai murima rakazara
• dzivisa kunwa doro uye kurovedza muviri maawa mashoma usati warara
• ita chimwe chinhu chinozorodza usati warara kuti ikubatsire kurara, sekuverenga
• edza kuenda kunorara panguva yakafanana manheru ega ega

Kurara kwakakosha pahutano hwakanaka. Zvidzidzo zvinoratidza kuti kushaya hope kunogona kuita kuti udye zvakanyanya uye uremu.

7. Uri kudya mukaka wakawandisa

Dairy chikafu chakaderera checarb chinogona kukonzera matambudziko kune vamwe vanhu.

Zvigadzirwa zvemukaka zvinowanzo kuve zvakanyanya muprotini. Mapuroteni, senge carbs, anogona kukwidza insulin mazinga, ayo anokurudzira muviri wako kuchengetedza simba.

Iyo amino acid inogadzirwa yemukaka mapuroteni inoita kuti ive yakanaka kwazvo pakupaka insulin. Muchokwadi, mapuroteni emukaka anogona kukanda insulin zvakanyanya sechingwa chena (,).

Kunyangwe iwe uchinzwa muviri wako uchishivirira mukaka mushe, kudya mukaka kazhinji kunogona kukanganisa maitiro ako emetabolism. Izvi zvinogona kukumisa iwe kubva pakuwana iwo uzere mabhenefiti eakaderera carb chikafu.

Iwe unogona kuona mabhenefiti kubva pakudzivirira mukaka uye kucheka kumashure pane chizi, yogati, uye kirimu. Puroteni yakaderera, yakaderera lactose batare haiwanzo kukora insulin.

Iyo amino asidhi yekugadzira yemukaka mapuroteni zvinoreva kuti vanogona kukanda insulin mazinga. Edza kudya mashoma emukaka.

8. Hausi kurovedza muviri zvinobudirira

Kurovedza muviri kwakakosha kune hutano hwepanyama uye hwepfungwa.

Kuita maekisesaizi kunogona kubatsira iwe kudzikisa huremu ne:

• kuvandudza hutano hwako hwemagetsi
• kuwedzera mhasuru yako
• kuvandudza mafungiro ako

Zvakakosha kuita mhando chaiyo yekurovedza muviri.

Musanganiswa we cardio uye mhasuru yekuvaka inogona kuve musanganiswa unoshanda:

• Kusimudza simbi. Kusimudza masimbi kunogona kusimudzira zvakanyanya mahormone uye kuwedzera mhasuru, izvo zvinogona kukubatsira kurasikirwa nemafuta uye kuichengeta pane iyo yakareba kwenguva kana iwe ukachengetedza yako yekutonga hutongi.
• Nguva yekudzidziswa. Kukwidziridzwa kwekukwikwidza kwakasimba chimiro chakanakisa chekadhiyo inosimudzira metabolism yako uye inokwidza mwero wako wekukura kwehomoni (HGH).
• Yakadzika kusimba. Kugara uchishingaira uye uchiita kudzikisira kurovedza muviri zuva rega rega, kusanganisira kufamba, kunogona kuita mutsauko mukuru.

Kuita maekisesaizi kunogona kusimudzira mahormone, kuwedzera mhasuru, uye kuita zvishamiso kune iwe manzwiro.

9. Uri kudya mashuga ‘ane hutano’ akawandisa

Kana uchitevera wakaderera carb kana ketogenic chikafu, kudya mashuga anotengeswa senge "hutano" nzira - senge coconut shuga kana mbishi nzimbe shuga - hazvidi hazvo zvakanaka kune hutano hwako.

Yese shuga yakakwira muma carbs uye inogona kudzivirira muviri wako kubva kuchinjika kune yakaderera carb chikafu.

Izvi zvinoshandawo kune:

• uchi
• agave nekita
• mamwe shuga

Yakaderera macalorie zvinotapira zvakanaka kune vanhu vazhinji, asi iwe ungangoda kufunga kudzikamisa ivo kana uchinetseka kuonda. Zvimwe zvigadzirwa zvine zvinodyiwa carbs sezadza.

Kunyangwe iri yechisikigo, zvinotapira senge uchi uye mbishi nzimbe shuga zvakangokwira mumakarobhu sehuga wenguva dzose.

10. Hutano huripo hunogona kunge huri kudzivirira kuonda

Mamiriro mazhinji emahormone anogona kukonzera kurema kana kudzivirira kurasikirwa, kunyanya hypothyroidism.

Kana iwe uchifungidzira mamiriro ehutano ari pasi, ona wako mupi wehutano. Tsanangura kuti iwe une matambudziko ekudzora huremu uye kuti iwe unoda kutonga chero nyaya dzekurapa.

Mimwe mishonga inogona kukurudzira kuwedzera uremu. Tarisa uone rondedzero yemhedzisiro kuti uone kana huremu huri pane iyo chinyorwa. Iwe unogona kukwanisa kutora imwe nzira mushonga uyo usina iyi divi mhedzisiro.

Dzimwe nyaya dzekurapa uye mishonga inogona kuita kuti zviwedzere kuomarara. Ona mupi wezvehutano kuti ukurukure zvaunogona kuita

11. Iwe uri kudya kazhinji kazhinji kudya

Vanhu vazhinji mune hutano uye denderedzwa denderedzwa vanotenda kuti munhu wese anofanira kunge achidya akawanda, zvidiki zvidiki mukati mezuva rese.

Vatsvakurudzi vakadzidza izvi zvakanyatsonaka uye havana kusimbisa zvakanakira kugara uchidya, zvidiki zvidiki (,).

Vazhinji vezvekudya vanofunga kuti zvakasikwa kuti vanhu vadye mashoma pazuva uye dzimwe nguva vanoenda kwenguva refu vasina chikafu.

Vamwe vanhu vanoshandisa kutsanya kwekutsanya, maitiro ekudya uko iwe unongodya mukati meimwe nguva hwindo. Iyi inogona kunge iri hwindo remaawa masere zuva rega rega kana dzimwe nguva 24-awa yekutsanya.

Kutsanya kwenguva pfupi kunogona kubatsira vamwe vanhu kurasikirwa uremu. Zvisinei, iyi nzira yekudya haisi yemunhu wese, uye kudzora chikafu kunogona kukonzeresa manzwiro akashata muvanhu vazhinji, kunyanya nenhoroondo yekusagadzikana kwekudya.

Kuti ugare wakachengeteka, taura nemupi wako wezvehutano usati waedza kutsanya.

Iko hakuna bhenefiti inopupurirwa yekudya yakawanda, zvidiki zvidiki mukati mezuva rese. Kudya zvishoma kushoma kudya uye kuyedza kutsanya kwepakati kunogona kushandira vamwe vanhu.

12. Uri kudya zvekudya zvakawanda zvisina hutano

Kune vanhu vanoona zviri nyore kutevera kudya kwakasimba, kuva ne "cheat chikafu" kana "mazuva ekubiridzira" nguva nenguva zvinogona kunge zvakanaka.

Kune vamwe, kudya uku kunogona kuvaka uye kudzivirira kuonda. Kudya zvisina hutano chikafu kazhinji kunogona kudzikisira kurasikirwa nekurema.

Kana mumwe munhu achinzwa kunze kwekudzora zvakapoteredza chikafu chisina hutano, vanogona kuve nehuswa hwekudya. Kutaura nemubatsiri wehutano kunogona kukubatsira kubata hukama hwako nechikafu.

Vamwe vanhu vanogona kudya zvekudya zvisina tsarukano nguva nenguva vasinganonoke kudzikira, asi izvi zvinogona kusashandira munhu wese.

13. Uri kudya macalorie akawandisa

Huwandu hwe macalorie aunodya hunogona kukanganisa huremu hwako nekurasikirwa.

Chimwe chezvikonzero chikuru chakaderera carb uye ketogenic kudya kunodzora uremu ndeyekuti ivo vanoderedza kudya uye vanoita kuti iwe udye mashoma mashoma macalorie pasina kuyedza.

Kana usiri kurasikirwa nehuremu kunyangwe uchitevera kudya, edza kudzikisa huwandu hwemacalorie aunodya pazuva.

Zvepamhepo zvekudya macalculator zvinogona kukubatsira kuti uone kuti ndezvipi zvekudya zvakakwirira mumacalorie kupfuura mamwe

Dzimwe nyanzvi dzinokurudzira kudzikisa macalorie neakakomberedza mazana mashanu macalorie pazuva kwehuremu hwekurema kwe1 pondo (0.5 kg) yehuremu pavhiki (). Izvi zvinogona kusashandira munhu wese.

Huwandu hwe macalorie aunodya hunokanganisa kuwedzera huremu uye kuonda. Kukanganisa kwemazana anokwana mazana mashanu macalorie kazhinji zvinokwana kuita uremu hune hutano.

14. Iwe unoisa zvinotarisirwa zvakanyanya

Iwe unogona kunzwa uchinetseka kana iwe usingaoni mhedzisiro nekukurumidza sezvaunotarisira, asi kuonda kunotora nguva.

Muzviitiko zvakawanda, kurasikirwa kwakatenderedza 1-2 mapaundi (0.5-1 kg) pavhiki chinangwa chaicho.

Vamwe vanhu vanorasikirwa nehuremu nekukurumidza kupfuura izvozvo, nepo vamwe vachideredza uremu zvishoma nezvishoma.

Kudya chikafu chine hutano, kudya chikafu chisina kudya, uye kurovedza muviri kwakanakira hutano hwako hwepfungwa uye hwepanyama, kunyangwe kana usingaone kurasikirwa nekurema ipapo.

Zvakajairika kuda kuona mhedzisiro nekukurumidza, asi kuonda kunotora nguva. Ramba uchidya chikafu chine hutano uye, nekufamba kwenguva, iwe unotanga kunzwa kubatsira kwepanyama uye kwepfungwa.

15. Wanga uchicheka carbs kwenguva refu

Kana iwe uchidya pakushomeka kwekoriori kwemwedzi yakawanda kana makore, yako metabolic rate inogona kutanga kudzikira.

Kana wanga uchidya kwenguva yakareba, edza kutora mwedzi-miviri apo iwe unonamira kuchengetedza huremu hwazvino uye uwane imwe mhasuru. Izvi zvinogona kubatsira nekureba kurema uremu.

Kuteedzera kudya kunodzivirira kunogona kudzora metabolism yako. Edza kutora mwedzi yakati wandei 'zororo kubva kune yakaderera carb chikafu.

Chinokosha

Wese munhu wekudzikira uremu rwendo rwakasiyana, uye kurasikirwa huremu kunotora nguva.

Inogona kunzwa ichinetsa kana iwe usiri kurasikirwa uremu nekukurumidza sezvawaitarisira. Zvisinei, kudya kudya kunovaka muviri, kucheka carbs isina hutano, uye kurovedza muviri kwakanakira hutano hwako hwepfungwa uye hwepanyama, kunyangwe kana usingaone kuora muviri ipapo ipapo.