3 Zvikonzero Kurema Kwako Kuchinja (Izvo Hazvinei neMafuta Emuviri)

Zvemukati

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Huremu hwako senhamba hunochinja zvisingaite. Inogona kusimuka ichidonha zuva nezuva, kunyangwe awa kusvika paawa, uye kuchinja mumafuta emuviri hakuwanzo kuve mhosva. Paunotsika pachiyero hausi kungoyera mhasuru nemafuta. Nhamba iyoyo inomiririrawo huremu hwemapfupa ako, nhengo, mvura dzemuviri, glycogen (chimiro checarbohydrates chaunokanda muchiropa chako uye tsandanyama, iyo inoshanda semafuta ekudzosera, senge simba renguruve bhangi) uye marara mukati mako. digestive tract yausati wabvisa. Zvichipa zvese izvi zvakasiyana pano pane zvikonzero zvitatu zvakajairika iwe unogona kuona bump kumusoro pachiyero, kunyangwe iwe uchirasikirwa nemafuta emuviri:

Iwe wakadya zvishoma Sodium Yakawandisa

Mvura inokwezva kune sodium yakafanana nemagineti, saka kana iwe ukadzika pasi zvishoma munyu kana sodium kupfuura zvakajairwa, unogona kusungirira pane yakawedzera H20. Makapu maviri emvura (16 oz) anorema pondo imwe, saka shanduko yemvura inozokurumidza kukurumidza pahuremu hwako pachiyero.

Iyo Kugadzirisa: Imwa imwe mvura - ingaite kunge isinganetsi asi ichabatsira kuburitsa mvura yauri kurembera pairi. Potassium zvakapfuma zvekudya zvakare zvakakosha, sezvo iine yakasikwa diuretic maitiro - sarudzo hombe dzinosanganisira diki bhanana, lima bhinzi, sipinashi yakabikwa, kurova, nonfat yogati, cantaloupe uye honeydew melon.

Wakazvimbirwa

“Kutsigirwa” kunogona kuita kuti ureme zvakanyanya kudzamara muviri wako waburitsa tsvina yaunenge wakaturikwa pairi. Hazvishamisi kuti vakadzi vaone kuvimbiswa sechikamu chePMS (tine rombo rakanaka!), Asi kushungurudzika, kurara kushoma, uye kufamba zvinogonawo kukonzera.

Iyo Kugadzirisa: Imwai mvura yakawanda uye idyai chikafu chine fiber yakasviba kuti zvinhu zvifambe, sehoat, bhari, maonde, bhinzi, chia nembeu yeflakisi nemichero yemicitrus.

Uri Kuchengeta Mamwe Carbs

Muviri wako une huremu hwakakura hwekuchengetedza macarbbs - unogona kukwira kanokwana magiramu mazana mashanu. Kuisa izvo nemaonero chimwe chidimbu chechingwa chinotakura 15 gramu e carbs. Kana iwe uchidya yakawanda makabhohaidhiretsi kupfuura muviri wako nekukasira unoda, unozochengeta zvasara muropa rako nemhasuru, izvo zvinogara imomo kudzamara zvadiirwa huni. Uye kune gramu yega yega yeglycogen iwe unochengeta, iwe zvakare unoisa anenge 3-4 magiramu emvura, saka zvine mutsindo zvakapetana kana zvasvika pakurema kwako.

Iyo Kugadzirisa: Cheka kumashure, asi usacheke carbs, uye tarisa pane mhando. Ditch yakacheneswa, dense carbs sechingwa chichena, pasta uye zvakabikwa, uye sanganisira shoma yezviyo pakudya kwega kwega, sesimbi yakachekwa oats, shava kana mupunga wemusango kana quinoa, uye kutenderedza chikafu chako nemavheji matsva kana michero, dzakaonda mapuroteni, uye zvishoma zvirimwa-zvakavakirwa mafuta. Muenzaniso mukuru: chidimbu chiduku chemupunga wemusango wakagadzirwa nehutu-fry yakagadzirwa kubva kune zvakasiyana-siyana zvezvipembenene zvakasvibiswa mumafuta emasame, pamwe chete ne shrimp kana edamame.

Pazasi mutsara: zvakajairika kuti huremu hwako hudzike uye kuyerera, saka kana iwe ukaona kuwedzera zvishoma, usavhunduke. Kuti uwane pondo imwe chete yemafuta chaiwo emuviri, unofanirwa kudya 3,500 mamwe macalories kupfuura aunopisa (funga mazana mashanu akawandisa macalorie zuva rega rega kwemazuva manomwe akatwasuka - 500 ndiyo chiyero chiri muzvitsama zvitatu zvemachipisi embatatisi, kana chidimbu chepecan. pie, kana kapu imwe yeaizikirimu yekutanga). Kana uremu hwako pachikero huchiwedzera nepondo imwe uye usati wadya yakawandisa macalorie 3,500, hausati wawana pondo yemafuta emuviri. Saka bvisa pfungwa yako kubva pachikero uye uchitarisa maitiro aunonzwa. Izvo zvinokwanisika kuona yakawanda tsandanyama tsananguro uye kunyangwe kudzikiswa kwemasendimita apo huremu hwako mumapaundi husina kusununguka.

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