26 Kuderedza uremu Matipi Ari Chaiwo Hufakazi-Hwakavakirwa

Zvemukati

• 1. Inwa Mvura, Kunyanya Usati Wadya
• 2. Idya Mazai Ekuseni
• 3. Inwa Kofi (Zvakanakisa Nhema)
• 4. Inwa Green Tea
• 5. Edza Kutsanya Kupindirana
• 6. Tora Glucomannan Supplement
• 7. Cheka Kudzoka paWakawedzera Shuga
• 8. Idya Zvishoma Zvakanatswa Carbs
• 9. Endai pane Yakaderera-Carb Kudya
• 10. Shandisa Mahwendefa Madiki
• 11. Exercise Chikamu Chikamu Kudzora kana Kuverenga Makorori
• 12. Chengetedza Chikafu Chine Utano Chakakomberedza Kana Uchinge Une Nzara
• 13. Tora Probiotic Supplements
• 14. Idya Zvikafu Zvinonaka
• 15. Ita Aerobic Exercise
• 16. Simudza Zviyereso
• 17. Idya Zvakawanda Fibre
• 18. Idya Miriwo Nemichero
• 19. Wana Kurara Kwakanaka
• 20. Rova Chikafu Chako Kupindwa Muropa
• 21. Idya Zvakawanda Mapuroteni
• 22. Kuwedzera Ne Whey Protein
• 23. Usaite Zvinwiwa zvinwiwa, Kusanganisira Soda neFruice Juice
• 24. Idya Zvese, Zvechikafu-Chimwechete Chikafu (Chaicho Kudya)
• 25. Usadya - Idya Utano Pachinzvimbo
• 26. Chw More More Zvishoma nezvishoma
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Iyo indasitiri yekuremerwa uremu izere nengano.

Vanhu vanowanzo kurairwa kuti vaite mhando dzese dzezvinhu zvekupenga, mazhinji acho asina humbowo shure kwavo.

Zvisinei, pamusoro pemakore, masayendisiti akawana nzira dzinoverengeka dzinoita sedzinoshanda.

Heano makumi maviri nematanhatu ekudzikira uremu matipi ayo ari echokwadi humbowo-hwakavakirwa.

1. Inwa Mvura, Kunyanya Usati Wadya

Inowanzo taurwa kuti kunwa mvura kunogona kubatsira nekudzikisa uremu - uye ichokwadi.

Kunwa mvura kunogona kusimudzira metabolism ne 24-30% pamusoro penguva ye1-1.5 maawa, zvichikubatsira kupisa mamwe mashoma macalorie (,).

Imwe ongororo yakaratidza kuti kunwa hafu-litre (17 maawunsi) emvura inenge hafu yeawa usati wadya kwakabatsira ma dieters kudya mashoma macalorie uye kurasikirwa ne44% imwe huremu, zvichienzaniswa nevaya vasina kunwa mvura ().

2. Idya Mazai Ekuseni

Kudya mazai akazara kunogona kuve nemhando dzakasiyana dzekubatsira, kusanganisira kubatsira iwe kurasikirwa uremu.

Zvidzidzo zvinoratidza kuti kutsiva chikafu chemangwanani chine mazai kunogona kukubatsira kudya mashoma macalorie kwemaawa makumi matatu nemasere anotevera pamwe nekurasikirwa nehuremu uye mafuta emuviri (,).

Ukasadya mazai, zvakanaka. Chero chero sosi yehunhu hweprotein yekudya kwemangwanani inofanirwa kuita hunyengeri.

3. Inwa Kofi (Zvakanakisa Nhema)

Kofi yakave yakasarudzika dhimoni. Kofi yemhando yepamusoro inotakurirwa nema antioxidants uye inogona kuve nezvakawanda zvakanaka zvehutano.

Zvidzidzo zvinoratidza kuti iyo caffeine iri mukofi inogona kusimudzira metabolism ne3-11% uye kuwedzera mafuta kupisa kusvika kusvika pa10-29% (,,).

Ingo ita chokwadi chekusawedzera boka reshuga kana zvimwe zvakakwirira-koriori zvigadzirwa kukofi yako. Izvi zvinorega zvachose chero mabhenefiti.

Iwe unogona kutenga kofi kuchitoro chako chemunharaunda, pamwe nepamhepo.

4. Inwa Green Tea

Kunge kofi, green tii inewo mabhenefiti mazhinji, imwe yacho kuve kuonda.

Kunyangwe green tii iine zvidiki zvine caffeine, inotakurwa nema antioxidants ane simba anonzi makatekini, ayo anofungidzirwa kuti anoshanda pamwe ne caffeine kusimudzira kupisa kwemafuta (9,).

Kunyangwe hazvo humbowo hwakasanganiswa, ongororo zhinji dzinoratidza kuti girini tii (kungave sechinwiwa kana girini tii inowedzera yekuwedzera) inogona kukubatsira kurasikirwa nehuremu (,).

Green tii inowanikwa kunzvimbo zhinji dzemishonga, zvitoro zvehutano, uye zvitoro zvekutengesa, pamwe nepamhepo.

5. Edza Kutsanya Kupindirana

Kutsanya kuri pakati nepakati inzira inozivikanwa yekudya umo vanhu vanotenderera pakati penguva yekutsanya nekudya.

Zvidzidzo zvenguva pfupi-zvinoratidza kuti kutsanya kwepakati nepakati kunoshanda pakurasikirwa nekurema sekuenderera mberi kwekoriyori ().

Pamusoro pezvo, zvinogona kudzikisa kurasikirwa kwemhasuru kuwanda kunoenderana neakaderera-koriori chikafu. Zvisinei, zvidzidzo zvepamusoro-soro zvinodiwa pasati paitwa chero zvirevo zvine simba ().

6. Tora Glucomannan Supplement

Iyo fiber inonzi glucomannan yakabatanidzwa nekudzikira uremu mune dzinoverengeka zvidzidzo.

Rudzi urwu rwefibre runotora mvura uye runogara mudumbu rako kwechinguva, ruchikuita kuti unzwe kuzara uye nekukubatsira iwe kudya mashoma macalorie (15).

Zvidzidzo zvinoratidza kuti vanhu vanowedzera ne glucomannan vanorasikirwa nehuremu hwakati wandei kupfuura avo vasina ().

Iwe unogona kuwana glucomannan inowedzera kwete kwete chete kune zvitoro zvevitamin uye mafirmesi asiwo online.

7. Cheka Kudzoka paWakawedzera Shuga

Yakawedzera shuga chimwe chezvinhu zvakaipisisa mukudya kwemazuva ano. Vanhu vazhinji vanodya nenzira yakawandisa.

Zvidzidzo zvinoratidza kuti shuga (uye yakakwira-fructose chibage sirasi) kushandiswa kwakabatana zvakanyanya neyakawedzera njodzi yekufutisa, pamwe nemamiriro ezvinhu anosanganisira mhando 2 chirwere cheshuga uye chirwere chemwoyo (,,).

Kana iwe uchida kudzikira uremu, cheka kumashure pane yakawedzerwa shuga. Ingova nechokwadi chekuverenga zvinyorwa, nekuti kunyangwe izvo zvinonzi zvekudya zvehutano zvinogona kutakurwa neshuga.

8. Idya Zvishoma Zvakanatswa Carbs

Makarhydrate akacheneswa anosanganisira shuga nezviyo zvakabviswa zvidimbu zvine hutete, zvinovaka muviri. Izvi zvinosanganisira chingwa chena uye pasta.

Zvidzidzo zvinoratidza kuti carbs yakanatswa inogona kukwenya shuga yeropa nekukurumidza, inotungamira kune nzara, zvishuwo uye kuwedzerwa kudya kwekudya kwemaawa mashoma gare gare. Kudya zvakanatswa carbs kwakabatana zvakanyanya nekufutisa (,, 22).

Kana iwe uchizodya carbs, ita shuwa yekuzvidya pamwe neyakajairwa fiber.

9. Endai pane Yakaderera-Carb Kudya

Kana iwe uchida kuwana mabhenefiti ese ekurambidzwa kwecarb, saka funga kuenda munzira yese uye kuzvipira kune yakaderera-carb chikafu.

Ongororo dzakawanda dzinoratidza kuti regimen rakadai rinogona kukubatsira kurasikirwa ne3-3 zvakapetwa huremu hwakawandisa sedhayeti ine mafuta mashoma uku uchivandudza hutano hwako (23,,).

10. Shandisa Mahwendefa Madiki

Kushandisa mahwendefa madiki kwakaratidzwa kubatsira vamwe vanhu kuti vangozvidya vashoma macalorie ().

Nekudaro, iyo size-saizi mhedzisiro hairatidzike inokanganisa munhu wese. Vaya vakafuta zvakanyanya vanoita kunge vari kubatwa zvakanyanya (,).

11. Exercise Chikamu Chikamu Kudzora kana Kuverenga Makorori

Chikamu chekutonga - kungodya zvishoma - kana kuverenga macalorie kunogona kubatsira, nekuda kwezvikonzero zviri pachena ().

Zvimwe zvidzidzo zvinoratidza kuti kuchengeta diary yezvokudya kana kutora mifananidzo yezvokudya zvako kunogona kukubatsira kuti uremerwe uremu (, 31).

Chero chipi zvacho chinowedzera kuziva kwako zvauri kudya chingangove chinobatsira.

12. Chengetedza Chikafu Chine Utano Chakakomberedza Kana Uchinge Une Nzara

Kuchengeta chikafu chine hutano padyo kunogona kubatsira kudzivirira iwe kubva kuchinhu chisina hutano kana ukava nenzara yakawandisa.

Zvikafu zvishoma zvinotakurika nyore uye zviri nyore kugadzirira zvinosanganisira michero yakazara, nzungu, karoti dzevana, yogati uye mazai akaomeswa.

13. Tora Probiotic Supplements

Kutora maprobiotic ekuwedzera ane mabhakitiriya eiyo Lactobacillus subfamily yakaratidzirwa kudzikisa mafuta mashoma (,).

Zvisinei, zvakafanana hazvishandi kune vose Lactobacillus mhando. Zvimwe zvidzidzo zvakabatanidza L. acidophilus nekurema (34).

Unogona kutenga maprobiotic ekuwedzera pane akawanda magirosari, pamwe nepamhepo.

14. Idya Zvikafu Zvinonaka

Chili mhiripiri ine capsaicin, chinhu chinonhuwira chinogona kusimudzira metabolism uye nekudzikisa chishuwo chako zvishoma (,).

Nekudaro, vanhu vanogona kukura kushivirira kune zvinoitika zvecapsaicin nekufamba kwenguva, izvo zvinogona kudzikisira kushanda kwayo kwenguva refu ().

15. Ita Aerobic Exercise

Kuita maekisesaizi (cardio) inzira yakanaka kwazvo yekupisa macalorie uye nekuvandudza hutano hwako hwepanyama uye hwepfungwa.

Inoita senge inoshanda zvakanyanya pakurasikirwa nemafuta emudumbu, iwo mafuta asina hutano ayo anowanzo kuvakira panhengo dzako uye anokonzera chirwere chemagetsi (,).

16. Simudza Zviyereso

Imwe yemhedzisiro yakaipa yekudyira ndeyekuti inokonzeresa kurasikirwa kwemhasuru uye kudzikira kwemetabolism, inowanzo kunzi nzara modhi (,).

Nzira yakanakisa yekudzivirira izvi kuita imwe yekudzivirira kurovedza muviri sekusimudza zviyereso. Zvidzidzo zvinoratidza kuti kusimudza uremu kunogona kubatsira kuchengetedza metabolism yako uye kukudzivirira kubva pakurasikirwa nemhasuru yakakosha (,).

Ehe, zvakakosha kwete kungo kurasikirwa nemafuta - iwe zvakare unoda kuvaka mhasuru. Kuramba kurovedza muviri kwakakosha kune muviri une toni.

17. Idya Zvakawanda Fibre

Fiber inowanzo kukurudzirwa kuonda.

Kunyangwe humbowo hwakasanganiswa, zvimwe zvidzidzo zvinoratidza kuti faibha (kunyanya viscous fiber) inogona kuwedzera kuguta uye ikubatsire kudzora huremu hwako pamusoro penguva refu (,).

18. Idya Miriwo Nemichero

Muriwo nemichero zvine zvivakwa zvinoverengeka zvinoita kuti zvibudirire pakurasikirwa nehuremu.

Iwo ane mashoma macalorie asi yakawanda fiber. Mvura yavo yakakwira inovapa kushomeka kwesimba, zvichivaita kuzadza kwazvo.

Zvidzidzo zvinoratidza kuti vanhu vanodya miriwo nemichero vanowanzorema zvishoma ().

Izvi zvekudya zvakare zvine hutano, saka kuzvidya kwakakosha kune hutano hwako.

19. Wana Kurara Kwakanaka

Kurara kwakadzikiswa zvakanyanya asi kunogona kuve kwakakosha sekudya zvine hutano uye kurovedza muviri.

Zvidzidzo zvinoratidza kuti kusarara zvakanaka ndechimwe chezvinhu zvine njodzi zvakanyanya kufutisa, sezvo ichibatanidzwa ne89% yakawedzera njodzi yekufutisa muvana uye 55% muvakuru ().

20. Rova Chikafu Chako Kupindwa Muropa

Ongororo ichangoburwa yakawana kuti 19.9% ​​yevanhu muNorth America neEurope vanozadzisa nzira dzekupindwa muropa nechikafu ().

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita.

Mune ino kesi, tsvaga rubatsiro rwehunyanzvi. Kuedza kudzikisa huremu usati watanga kurwisa kupindwa muropa nechikafu zviri padyo nezvisingakwanise.

21. Idya Zvakawanda Mapuroteni

Mapuroteni ndicho chinhu chimwe chete chakakosha pakurasikirwa nehuremu.

Kudya kudya kweprotein-kwakaratidzwa kuwedzera metabolism ne 80-100 macalorie pazuva uchiveura ndebvu 441 macalorie pazuva kubva pane chako chikafu (,,).

Imwe ongororo yakaratidza zvakare kuti kudya makumi maviri neshanu muzana emakoriyori ako ezuva nezuva seprotein kwakadzora pfungwa dzakanyanya pamusoro pechikafu ne60% uchicheka chishuwo chekunonoka pakati pehusiku muhafu ().

Kungo wedzera mapuroteni kuchikafu chako ndeimwe yenzira dziri nyore uye dzinoshanda kwazvo dzekudzikisa huremu.

22. Kuwedzera Ne Whey Protein

Kana iwe uchinetseka kuwana zvakakwana mapuroteni muchikafu chako, kutora chinowedzera - senge protein protein - inogona kubatsira.

Imwe ongororo yakaratidza kuti kutsiva mamwe macalorie ako ne whey protein kunogona kukonzera kuonda kwemazana mapfumbamwe mapaundi nekufamba kwenguva uku uchiwedzera mhasuru ().

Whey protein inowanikwa munzvimbo zhinji dzehutano uye pamhepo.

23. Usaite Zvinwiwa zvinwiwa, Kusanganisira Soda neFruice Juice

Shuga yakaipa, asi shuga iri muchimiro chemvura yakatonyanya. Zvidzidzo zvinoratidza kuti macalorie kubva pashuga yemvura anogona kunge ari iwo chete anokodza maficha ezvekudya zvazvino ().

Semuenzaniso, kumwe kuongorora kwakaratidza kuti shuga-zvinotapira zvinwiwa zvakabatana ne60% yakawedzera njodzi yekufutisa muvana kwega kwega kushumirwa kwezuva nezuva ().

Ramba uchifunga kuti izvi zvinoshanda kune muto wemichero zvakare, iyo ine huwandu hwakaenzana hweshuga sechinwiwa chinotapira seCoke ().

Idya michero yakazara, asi gumira kana kudzivirira muto wemichero zvachose.

24. Idya Zvese, Zvechikafu-Chimwechete Chikafu (Chaicho Kudya)

Kana iwe uchida kuve mutete, munhu ane hutano, saka chimwe chezvinhu zvakanakisa iwe chaunogona kuzviitira iwe pachako kudya chikafu chisina kukwana.

Izvi zvekudya zviri zvemuzvarirwo zvichizadza, uye zvakaoma kwazvo kuwana huremu kana huwandu hwekudya kwako hwakavakirwa pavari.

Heano makumi maviri ezvinorema kurasikirwa-zvine hushamwari chikafu pasi pano.

25. Usadya - Idya Utano Pachinzvimbo

Rimwe rematambudziko akakura nezvekudya nderekuti havawanzoshanda mukufamba kwenguva.

Kana paine chero chinhu, vanhu vanodya vanowanzo kuwana huremu hwakawanda nekufamba kwenguva, uye zvidzidzo zvinoratidza kuti kudya kunogadzirisa kusagadzikana kwehuremu hwekuwedzera ().

Panzvimbo pekuenda pakudya, shingairira kuve munhu ane hutano, anofara uye akagwinya. Tarisa pakupa muviri muviri pane kuushayisa.

Kurera huremu kunofanirwa kutevera zvakasununguka.

26. Chw More More Zvishoma nezvishoma

Uropi hwako hungatora chinguva kuti unyore kuti wanga uine zvakakwana zvekudya. Zvimwe zvidzidzo zvinoratidza kuti kutsenga zvishoma zvishoma kunogona kukubatsira iwe kudya mashoma macalorie uye kuwedzera kugadzirwa kwehomoni dzakabatana nekudzikira uremu (,).

Uyezve funga kutsenga chikafu chako zvakanyatsonaka. Zvidzidzo zvinoratidza kuti kuwedzeredza kutsva kunogona kudzikisa kudya kwekoriori pakudya ().

Aya maitiro ndiwo chikamu chekufunga zvine hungwaru, icho chakanangana nekukubatsira kudzora kudya kwako uye nekuteerera kuruma kwega kwega.

Chinokosha

Maitiro akawanda anogona kubatsira yako uremu zvinangwa.

Mimwe yemazano ari pamusoro apa ndeyekudya chete, kunosanganisira kudya mapuroteni akawanda kana kucheka neshuga yakawedzerwa.

Zvimwe - sekuvandudza kunaka kwekurara kana kuwedzera maitiro ekurovedza muviri - zvakanyanya mararamiro-akavakirwa. Semuenzaniso, kutsva zvishoma nezvishoma idanho rimwe raunotora kuti utange kudya kufunga.

Kana iwe ukaita mashoma eaya matipi, iwe unenge uri munzira yako kuenda kune yako uremu zvinangwa.