30 Nyore Nzira Dzokuderedza Kurema Zvakasikwa (Inotsigirwa neSainzi)

Zvemukati

• 1. Wedzera Mapuroteni kune Chikafu Chako
• 2. Idya Zvese, Chikafu-Chega-Chikafu
• 3. Dzivisa Zvigadzirwa zvakagadzirwa
• 4. Tenga Zvikafu zvine Utano uye Zvikafu
• 5. Deredza Kudya Kwako kweShuga Yakawedzerwa
• 6. Inwa Mvura
• 7. Inwa (Isina kutapira) Kofi
• 8. Kuwedzeredza NaGlucomannan
• 9. Dzivisa Liquid Calories
• Ganhurira Kudya Kwako kweKuchenesa Carbs
• 11. Kurumidza Kupindirana
• 12. Inwa (Isina kutapira) Tea yeGreen
• 13. Idya Zvibereko Nemiriwo Yakawanda
• 14. Verenga MaCalori Pane Imwe Nguva
• 15. Shandisa Mahwendefa Madiki
• 16. Edza Yakaderera-Carb Kudya
• 17. Idya Zvishoma Nezvishoma
• 18. Tsiva Mamwe Mafuta neKokonati Mafuta
• 19. Wedzera Mazai Kudya Kwako
• 20. Spice Up Kudya Kwako
• 21. Tora MaProbiotic
• 22. Wana Kurara Kwakakwana
• 23. Idya Zvakawanda Fibre
• 24. Bvisa Mazino Ako Mushure meKudya
• 25. Kurwisa Chikafu Chako Kupindwa Muropa
• 26. Ita Zvimwe Zvemhando yeCardio
• 27. Wedzera Resistance Exercises
• 28. Shandisa Whey Protein
• 29. Dzidzira Kufunga Kudya
• 30. Tarisa pane Kuchinja mararamiro ako

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

Pane zvakawanda zvakashata zvekurasikirwa neruzivo painternet.

Zvizhinji zvezvinokurudzirwa zvine mubvunzo pane zvakanaka, uye kwete zvichibva pane chero sainzi chaiyo.

Nekudaro, pane nzira dzinoverengeka dzechisikirwo dzakaratidza kuti dzinoshanda.

Hedzino 30 nzira dziri nyore dzekudzora huremu zvakasununguka.

1. Wedzera Mapuroteni kune Chikafu Chako

Kana zvasvika pakurasikirwa nehuremu, mapuroteni ndiye mambo wezvinhu zvinovaka muviri.

Muviri wako unopisa macalorie paunenge uchidya uye uchigadzirisa muviri protein yaunodya, saka kudya kweprotein-kwepamusoro kunogona kusimudzira metabolism kusvika kusvika makumi masere kusvika zana ezana macalorie pazuva (,)

Kudya-kweprotein kudya kunogona zvakare kuita kuti iwe unzwe kuzara uye kudzikisira chishuwo chako. Muchokwadi, zvimwe zvidzidzo zvinoratidza kuti vanhu vanodya anopfuura mazana mana emakoriori pazuva pazuva pane yakanyanya-protein chikafu (,).

Kunyangwe chimwe chinhu chakareruka sekudya yakakwira-protein mangwanani emangwanani (semazai) inogona kuita simba (,,)

2. Idya Zvese, Chikafu-Chega-Chikafu

Chimwe chezvinhu zvakanakisa chaungaite kuti uve noutano kusimbisa kudya kwako pazvose, zvekusanganisa-chimwe chete chikafu.

Nokuita izvi, iwe unobvisa huwandu hwakawanda hweshuga yakawedzerwa, yakawedzera mafuta uye chikafu chakagadzirwa.

Zvizhinji zvekudya zvese zvakasikwa zvakanyanya kuzadza, zvichiita kuti zvive nyore kwazvo kuchengeta mukati mehutano macalorie miganhu ().

Zvakare, kudya chikafu chizere kunopawo muviri wako nezvakawanda zvakakosha zvinovaka muviri izvo zvaunoda kuti zvishande nemazvo.

Kurera huremu kunowanzo tevera kunge echisikigo divi mhedzisiro yekudya chikafu chizere

3. Dzivisa Zvigadzirwa zvakagadzirwa

Zvikafu zvakagadzirwa zvinowanzo kuve yakakwira mushuga yakawedzerwa, kuwedzerwa mafuta uye macalorie.

Uyezve, chikafu chakagadziriswa chakagadzirwa kuti iwe udye zvakanyanya sezvinobvira. Ivo vane mukana wakanyanya wekukonzeresa-senge kudya pane chikafu chisina kugadzirwa ().

4. Tenga Zvikafu zvine Utano uye Zvikafu

Zvidzidzo zvakaratidza kuti chikafu chaunochengeta pamba chinokanganisa huremu nemaitiro ekudya (,,).

Nekugara uine chikafu chine hutano chiripo, iwe unoderedza mikana yekuti iwe kana dzimwe nhengo dzemhuri mudye zvisina hutano.

Kune zvakare zvakawanda zvakawanda zvine hutano uye zvakasikwa zvekudya zvekudya zviri nyore kugadzirira uye kutora newe uchienda.

Izvi zvinosanganisira yogati, muchero wese, nzungu, karoti, uye mazai akaomeswa.

5. Deredza Kudya Kwako kweShuga Yakawedzerwa

Kudya shuga yakawanda yakawedzerwa kwakabatana nezvimwe zvezvirwere zvinotungamira zvepasirese, zvinosanganisira chirwere chemwoyo, mhando 2 chirwere cheshuga negomarara (,,).

Paavhareji, maAmerican anodya anenge gumi nemashanu mashupuni eshuga yakawedzerwa zuva rega rega.Mari iyi inowanzo kuvanzwa muzvikafu zvakasiyana zvakagadziriswa, saka unogona kunge uchinwa shuga yakawanda usingazvizive (15).

Sezvo shuga ichienda nemazita mazhinji muzvinyorwa zvemidziyo, zvinogona kuve zvakaoma kuti uone kuti yakawanda sei shuga chigadzirwa.

Kuderedza kudya kwako kweshuga yakawedzerwa inzira huru yekuvandudza kudya kwako.

6. Inwa Mvura

Iko kune chaiko chokwadi kune chirevo chekuti kunwa mvura kunogona kubatsira nekudzikisa uremu.

Kunwa 0.5 litita (17 oz) yemvura kunogona kuwedzera macalorie aunopisa ne24-30% kweawa imwe mushure me (,,,).

Kunwa mvura usati wadya kunogona zvakare kutungamira pakuderedzwa kwekoriori, kunyanya kune vepakati nepakati uye vakuru vanhu (,).

Mvura inonyanya kukosha pakurasikirwa nehuremu painotsiva zvimwe zvinwiwa izvo zvine macalorie akawanda neshuga (,).

7. Inwa (Isina kutapira) Kofi

Neraki, vanhu vari kuona kuti kofi chinwiwa chine hutano chinotakurwa nema antioxidants uye nezvimwe zvinobatsira.

Kunwa kofi kunogona kutsigira kuonda nekuwedzera masimba emagetsi uye huwandu hwecalori dzaunopisa (,,).

Kofi ine caffeine inogona kuwedzera metabolism yako ne3-11% uye kudzikisira njodzi yako yekukura rudzi rwechipiri chirwere cheshuga nekukwira 23-50% (,,).

Kupfuurirazve, kofi nhema inorema kurasikirwa uremu zvine hushamwari, nekuti inogona kukuita kuti unzwe uzere asi iine anenge asina macalorie.

8. Kuwedzeredza NaGlucomannan

Glucomannan ndeimwe yeanoverengeka ekuremerwa mapiritsi akaratidzirwa kushanda.

Iyi yakasanganiswa nemvura, yakasikwa fiber fiber inouya kubva pamidzi yechirimwa chekonjac, inozivikanwawo seyenzou yam.

Glucomannan yakaderera mumacalorie, inotora nzvimbo mudumbu uye inononoka kubuda mudumbu. Iyo zvakare inoderedza kunwa kweprotein nemafuta, uye inopa iyo inobatsira gut mabhakitiriya (,,).

Kugona kwayo kwakasarudzika kwekutora mvura kunofungidzirwa kuti ndizvo zvinoita kuti ibudirire pakurasikirwa nehuremu. Kapsule imwe inokwanisa kushandura girazi remvura rose rive gel.

Tenga zveglucomannan zvinowedzera online.

9. Dzivisa Liquid Calories

Liquid macalorie anouya kubva muzvinwiwa senge zvinotapira zvine shuga, muto wemichero, mukaka wekokoreti uye zvinwiwa zvine simba.

Izvi zvinwiwa zvakashata kune hutano munzira dzinoverengeka, kusanganisira kuwedzera njodzi yekufutisa. Imwe ongororo yakaratidza kuwedzera kwakanyanya makumi matanhatu muzana mungozi yekufutisa pakati pevana, kune yega yega yekushandira chinwiwa-chinotapira ().

Izvo zvakakoshawo kuti uzive kuti uropi hwako haunyorese macalorie emvura nenzira imwecheteyo yainoita yakasimba macalorie, saka iwe unopedzisira uchiwedzera aya macalorie pamusoro pezvose zvimwe zvaunodya (,).

Ganhurira Kudya Kwako kweKuchenesa Carbs

Yakanatswa carbs ma carbs anga aine akawanda ezvinobatsira zvinovaka muviri uye fiber zvabviswa.

Iyo yekunatsa maitiro haisiyi chinhu asi nyore kugaya carbs, izvo zvinogona kuwedzera njodzi yekudya zvakanyanya uye chirwere (,).

Idzo huru yekudya yezvakacheneswa carbs hupfu chena, chena chingwa, chena mupunga, masoda, mapheka, zvinwiwa, zviwitsi, pasita, zviyo zvekuseni, uye shuga yakawedzerwa.

11. Kurumidza Kupindirana

Kutsanya kuri pakati nepakati inzira yekudya iyo inotenderera pakati penguva yekutsanya nekudya.

Kune nzira dzinoverengeka dzakasiyana dzekuita kutsanya kwepakati, kusanganisira iyo 5: 2 chikafu, iyo 16: 8 nzira uye nzira yekudya-yekumira-yekudya.

Kazhinji, idzi nzira dzinoita kuti iwe udye mashoma macalorie akazara, pasina kuita kuti uzive kudzora macalorie panguva yekudya nguva. Izvi zvinofanirwa kutungamira pakurasikirwa nehuremu, pamwe nezvimwe zvakawanda zvakanaka zvehutano ().

12. Inwa (Isina kutapira) Tea yeGreen

Green tii chinwiwa chinwiwa chinotakurwa nema antioxidants.

Kunwa green tea kwakabatana nezvakawanda mabhenefiti, senge kuwedzera mafuta kupisa uye kuonda (,).

Green tii inogona kuwedzera simba rekushandisa ne4% uye kuwedzera mafuta anosarudzika anopisa kusvika kusvika 17%, kunyanya inokuvadza mafuta emudumbu (,,,).

Matcha girini tii mhando dzakasiyana dzehupfu tii tii iyo inogona kuve iine simba rakatowanda rehutano kubva pane yakasvibira tii.

Tenga girini tii uye matcha girini tii online.

13. Idya Zvibereko Nemiriwo Yakawanda

Zvibereko nemiriwo zvine hutano hwakanyanya, huremu-kurasikirwa-hushamwari chikafu.

Kunze kwekukwirira mumvura, zvinovaka muviri uye faibha, vanowanzove nehuremu hwakanyanya hwemagetsi. Izvi zvinoita kuti zvikwanisike kudya makuru masevhisi pasina kushandisa akawandisa macalorie.

Ongororo dzakawanda dzakaratidza kuti vanhu vanodya michero yakawanda uye miriwo vanowanzorema zvishoma (,).

14. Verenga MaCalori Pane Imwe Nguva

Kuziva zvauri kudya kunobatsira kwazvo kana uchiedza kudzikisa huremu.

Kune nzira dzinoverengeka dzinobudirira dzekuita izvi, kusanganisira kuverenga macalorie, kuchengeta diary yezvokudya kana kutora mifananidzo yezvaunodya (,, 49).

Kushandisa app kana chimwe chishandiso chemagetsi chingave chinotonyanya kubatsira pane kunyora mune dhayari rekudya (,).

15. Shandisa Mahwendefa Madiki

Zvimwe zvidzidzo zvakaratidza kuti kushandisa mahwendefa madiki kunokubatsira kuti udye zvishoma, nekuti zvinoshandura mawonero aunoita zvikamu zvemazana (,).

Vanhu vanoita kunge vanozadza mahwendefa avo zvakafanana, zvisinei nehukuru hweplate, saka vanoguma vaisa chikafu chakawanda pamahwendefa mahombe pane zvidiki ().

Kushandisa mahwendefa madiki kunoderedza kuwanda kwechikafu chaunodya, uku uchikupa pfungwa yekudyiwa zvakanyanya ().

16. Edza Yakaderera-Carb Kudya

Ongororo dzakawanda dzakaratidza kuti kudya kwakaderera-carb kunobatsira kwazvo pakurasikirwa nehuremu.

Kugumira carbs uye kudya mafuta akawanda uye mapuroteni kunoderedza kudya kwako uye kunobatsira iwe kudya mashoma macalorie ().

Izvi zvinogona kukonzeresa kuonda izvo zvinokwana kusvika katatu zvakapetwa kupfuura izvo kubva kune yakajairwa-mashoma mafuta kudya (,).

Kudya kwakaderera-carb kunogona zvakare kugadzirisa akawanda njodzi njodzi dzezvirwere.

17. Idya Zvishoma Nezvishoma

Kana iwe ukadya nekukurumidza, unogona kudya nzira dzakawandisa macalorie muviri wako usati watoona kuti waguta (,).

Vanokurumidza vanodya vane mukana wakanyanya wekufutisa, zvichienzaniswa nevaya vanodya zvishoma zvishoma ().

Kutsenga zvishoma zvishoma kunogona kukubatsira iwe kudya mashoma macalorie uye kuwedzera kugadzirwa kwehomoni dzakabatana nehuremu (,).

18. Tsiva Mamwe Mafuta neKokonati Mafuta

Kokonati mafuta akakwirira mumafuta anonzi ari pakati-ngetani triglycerides, ayo anogadzirwa nenzira dzakasiyana nemamwe mafuta.

Zvidzidzo zvinoratidza kuti vanogona kusimudzira metabolism yako zvishoma, nepo vachibatsira iwe kudya mashoma macalorie (,,).

Kokonati mafuta anogona kunyanya kubatsira mukuderedza zvinokuvadza dumbu mafuta (,).

Ziva kuti izvi hazvireve kuti iwe unofanirwa wedzera aya mafuta kuchikafu chako, asi ingo dzosa mamwe emamwe mafuta masosi nekokonati mafuta.

Tenga mafuta ekokonati online.

19. Wedzera Mazai Kudya Kwako

Mazai ndiwo ekupedzisira kurasikirwa uremu chikafu. Izvo zvakachipa, zvakaderera mumacalorie, ane mapuroteni mazhinji uye akatakurwa nemhando dzese dzehutano.

Zvepamusoro-mapuroteni chikafu zvakaratidzwa kudzikisa chishuwo uye kuwedzera kuzara, zvichienzaniswa nezvikafu zvine mapuroteni mashoma (, 70,,).

Zvakare, kudya mazai emangwanani kunogona kukonzera kusvika ku65% kukura kwekurema kwemasvondo masere, zvichienzaniswa nekudya mabhagiro emangwanani. Izvo zvinogona zvakare kukubatsira iwe kudya mashoma macalorie mukati mekusara kwezuva (,,,).

20. Spice Up Kudya Kwako

Chili mhiripiri uye jalapenos zvine mukomboni unonzi capsaicin, unogona kusimudzira metabolism uye kuwedzera kupisa kwemafuta (,,,).

Capsaicin inogona zvakare kudzikisira kudya uye koriori kudya (,).

21. Tora MaProbiotic

MaProbiotic mabhakitiriya anorarama ane hutano paanodyiwa. Ivo vanogona kuvandudza kugaya kwehutano uye yemoyo hutano, uye inogona kutobatsira nehuremu hwekurema (,).

Zvidzidzo zvakaratidza kuti vanhu vakafutisa uye vakafutisa vanowanzove neakasiyana gut mabhakitiriya pane akajairwa-huremu vanhu, izvo zvinogona kukanganisa huremu (,,).

Probiotic inogona kubatsira kudzora hutano hutachiona hutachiona. Vanogona zvakare kuvharira kunwa kwemafuta ekudya, nepo kuchideredza kudya uye kuzvimba (,, 86).

Pamabhakitiriya ese eprobiotic, Lactobacillus gasseri inoratidza mhedzisiro inovimbisa pakurasikirwa nehuremu (,,).

Tenga mapurobioti epamhepo.

22. Wana Kurara Kwakakwana

Kuwana kurara zvakakwana kwakakosha zvakakosha pakurasikirwa nehuremu, pamwe nekudzivirira remangwana huremu kuwana.

Zvidzidzo zvakaratidza kuti vanhu-vasina kurara vanosvika makumi mashanu nezvishanu muzana mukana wekuwedzera kufutisa, zvichienzaniswa neavo vanowana kurara zvakakwana. Iyi nhamba yakatokwirira kune vana ().

Izvi zvinodaro nekuti kushaya hope kunokanganisa kushanduka kwezuva nezuva mumadyo ekuda kudya, zvoita kuti uve nemutemo wekusadya zvakanaka (,).

23. Idya Zvakawanda Fibre

Fibhi-yakapfuma chikafu inogona kubatsira nekurema uremu.

Chikafu chine mvura-inogadziriswa faibha chinogona kubatsira zvakanyanya, nekuti rudzi urwu rwefibre runogona kubatsira kuwedzera kunzwa kwekuzara.

Fiber inogona kunonoka kubuda mudumbu, kuita kuti dumbu riwedzere uye kusimudzira kuburitswa kwesatiety mahormone (,,).

Pakupedzisira, izvi zvinoita kuti tidye zvishoma zvakasikwa, pasina kufunga nezvazvo.

Zvakare, mhando zhinji dzefibre dzinogona kufudza hushamwari ura mabhakitiriya. Utano hwakanaka hwehutachiona hwakabatanidzwa nenjodzi yakadzikira yekuneta (,,).

Ingo ita chokwadi chekuwedzera yako fiber yekudyiwa zvishoma nezvishoma kuti udzivise kusagadzikana kwemudumbu, senge kubhowa, kupwanya uye manyoka.

24. Bvisa Mazino Ako Mushure meKudya

Vanhu vazhinji vanosvina kana kukwenya mazino avo mushure mekudya, izvo zvinogona kubatsira kudzikisira chishuwo chekudya kana kudya pakati pekudya ().

Izvi zvinodaro nekuti vanhu vazhinji havanzwe kuda kudya mushure mekugeza mazino. Uyezve, inogona kuita chikafu kuravira zvakashata.

Naizvozvo, kana ukatsvaira kana kushandisa wash wash mukanwa mushure mekudya, unogona kusanyanyoedzwa kutora chikafu chisina basa.

25. Kurwisa Chikafu Chako Kupindwa Muropa

Kudya kupindwa muropa kunosanganisira kukurira zvishuwo uye shanduko muhuropi chemakemikari zvinoita kuti zviome kupokana nekudya zvimwe zvekudya.

Ichi ndicho chikonzero chikuru chekudya zvakanyanya kune vanhu vazhinji, uye chinokanganisa chikamu chakakura chevagari. Muchokwadi, ongororo ya2014 ichangoburwa yakawana kuti vangangoita makumi maviri muzana yevanhu vakazadzisa nzira dzekupindwa muropa nechikafu ().

Zvimwe zvekudya zvinonyanya kukonzera zviratidzo zvekudhakwa kupfuura zvimwe. Izvi zvinosanganisira zvakanyanya zvakagadziriswa zvekudya zvisina tswanda zvine shuga yakawanda, mafuta kana ese ari maviri.

Nzira yakanakisa yekurova kupindwa muropa nechikafu kutsvaga rubatsiro.

26. Ita Zvimwe Zvemhando yeCardio

Kuita cardio - kungave kuri kumhanya, kumhanya, kuchovha, simba kufamba kana kukwira - inzira yakanaka yekupisa macalorie uye nekuvandudza zvese hutano hwepfungwa nemuviri.

Cardio yakaratidzirwa yekuvandudza akawanda njodzi njodzi dzechirwere chemwoyo. Inogona zvakare kubatsira kudzikisa huremu hwemuviri (,).

Cardio inoita kunge inonyanya kushanda mukuderedza mafuta ane dumbu ane njodzi anovaka akatenderedza nhengo dzako uye anokonzera chirwere chemagetsi (,).

27. Wedzera Resistance Exercises

Kurasikirwa kwemhasuru mashoma chinhu chakajairika padanho rekudya.

Kana iwe ukarasikirwa nemhasuru yakawanda, muviri wako unotanga kupisa mashoma macalorie kupfuura pakutanga (,).

Nokusimudza zviyereso nguva dzose, uchakwanisa kudzivirira kurasikirwa uku mumhasuru (,).

Seimwe bhenefiti yakawedzerwa, iwe zvakare unotarisa uye unzwe zviri nani zvakanyanya.

28. Shandisa Whey Protein

Vanhu vazhinji vanowana mapuroteni akakwana kubva mukudya chete. Zvisinei, kune avo vasingadaro, kutora whey protein supplement inzira inobatsira yekusimudzira kudya kweprotein.

Imwe ongororo inoratidza kuti kutsiva chikamu chemakoriyori ako ne whey protein kunogona kukonzera kuonda kushomeka, uku uchingowedzera kuwonda kwemhasuru (,).

Ingo ita chokwadi chekuverenga iyo yezvinyorwa zvinyorwa, nekuti mamwe marudzi akatakurwa neshuga yakawedzerwa uye zvimwe zvisina hutano zvinowedzerwa.

29. Dzidzira Kufunga Kudya

Kudya zvine njere inzira inoshandiswa kuwedzera kuziva uchidya.

Iyo inokubatsira iwe kuita sarudzo inoziva yekudya uye kukudziridza kuziva nezve nzara yako uye kugutsikana cues. Izvo zvinobva zvabatsira iwe kudya zvine hutano mukupindura izvo zvirevo ().

Kudya zvine hungwaru kwakaratidzirwa kuve kune kwakakosha mhedzisiro pahuremu, kudya maitiro uye kushushikana muvanhu vakafutisa. Izvo zvinonyanya kubatsira pakurwisa kudya zvakanyanya uye kudya kwepamoyo (,,).

Nekuita sarudzo yekuziva chikafu, uchiwedzera kuziva kwako uye nekuteerera muviri wako, kuonda kunofanira kutevedzera zvakasununguka uye nyore.

30. Tarisa pane Kuchinja mararamiro ako

Kudya ndechimwe chezvinhu izvo zvinowanzo kutadza mukufamba kwenguva. Muchokwadi, vanhu "vanodya" vanowanzo kuwedzera huremu pamusoro penguva ().

Panzvimbo pekungotarisa pakuderera uremu, ita icho chinangwa chekutanga kupa muviri wako chikafu chine hutano uye zvinovaka muviri.

Idya kuti uve munhu ane hutano, anofara, akagwinya - kwete kungo deredza uremu.