Mitemo 5 Yakareruka Yehutano Hunoshamisa

Zvemukati

• 1. Usaise Zvinhu zvine chepfu Mumuviri Wako
• 2. Simudza Zvinhu uye Tenderera
• 3. Kurara Semucheche
• 4. Dzivisa Kunyanya Kunetseka
• 5. Dyisa Muviri Wako Nezvikafu Chaizvo
• Unofanira Kunamira Nayo Kweupenyu

Kutevera mararamiro ane hutano kazhinji kunoratidzika kunge kwakaomarara zvisingaiti.

Zviziviso uye nyanzvi zvakakupoteredza zvinoratidzika kunge zvinopa mazano anopesana.

Zvisinei, kutungamira hupenyu hune hutano hakudi kuve kwakaomarara.

Kuti uwane hutano hwakakwana, uremu uye unzwe zvirinani mazuva ese, zvese zvaunoda kuti uite kutevedzera iyi mishanu mitemo yakapusa.

1. Usaise Zvinhu zvine chepfu Mumuviri Wako

Zvinhu zvakawanda vanhu vanoisa mumitumbi yavo zvine chepfu chaiyo.

Mimwe, yakadai sefodya, doro uye zvinodhaka zvinodhaka, zvakare zvinopinda muropa, zvichiita kuti zviomere vanhu kuzvisiya kana kuzvidzivirira.

Kana iwe uine dambudziko nechimwe chezvinhu izvi, saka kudya uye kurovedza muviri ndizvo zvidiki zvezvinetso zvako.

Kunyange doro riri mushe zvine mwero kune avo vanogona kuritsungirira, fodya nemishonga yekushandisa zvisina kunaka zvakaipa kumunhu wese.

Asi dambudziko rakatowanda nhasi nderekudya zvisina hutano, zvekusimudzira zvirwere zvekudya zvisina tsarukano.

Kana iwe uchida kuwana hutano hwakakwana, iwe unofanirwa kudzikisa mashandisiro ako ezvikafu izvi.

Pamwe shanduko imwechete inoshanda iwe yaunogona kuita kunatsiridza dhayeti yako ndeyekucheka pane zvakagadziriswa, zvakapetwa chikafu.

Izvi zvinogona kuve zvakaoma nekuti mazhinji ezvikafu izvi zvakagadzirirwa kuve zvinonaka kwazvo uye zvakaoma kwazvo kuramba ().

Kana zvasvika kune zvakasanganiswa zvinoshandiswa, shuga dzakawedzerwa dziri pakati pezvakashata. Izvi zvinosanganisira sucrose uye yakakwirira-fructose chibage sirasi.

Ose ari maviri anogona kukuvadza yako metabolism kana ukadyiwa zvakawandisa, asi vamwe vanhu vanogona kutsungirira zvine mwero huwandu ().

Uyezve, ipfungwa yakanaka yekudzivirira ese mafuta ekufambisa, ayo anowanikwa mune mamwe marudzi emargarine uye zvakapakirwa zvekudya zvakabikwa.

Iwe haugone kuve neutano kana ukaramba uchiisa zvinhu zvinokurudzira chirwere mumuviri wako. Izvi zvinosanganisira fodya nedoro, asiwo zvimwe zvakagadzirwa zvekudya uye zvigadzirwa.

2. Simudza Zvinhu uye Tenderera

Kushandisa tsandanyama dzako kwakakosha zvakanyanya pahutano hwakanaka.

Nepo kusimudza masimbi uye kurovedza muviri kuchinyatso kukubatsira kuti utaridzike zvirinani, kugadzirisa chitarisiko chako chaicho chingori chidimbu cheaizi yechando.

Iwe zvakare unofanirwa kurovedza muviri kuti uve nechokwadi chekuti muviri wako, huropi uye mahormone anoshanda mushe.

Kusimudza masimbi kunoderedza shuga yako yeropa uye insulin mazinga, inovandudza cholesterol uye inoderedza triglycerides (3).

Izvo zvinokwidzirazve ako mazinga e testosterone uye mahormone ekukura, ese ari maviri anofambidzana neyakagadziriswa hutano ().

Zvakare, kurovedza muviri kunogona kubatsira kudzikisa kushushikana uye njodzi yako yezvirwere zvakasiyana siyana zvisingaperi, senge kufutisa, mhando 2 chirwere cheshuga, chirwere chemwoyo, Alzheimer's uye zvimwe zvakawanda (5).

Pamusoro pezvo, kurovedza muviri kunogona kukubatsira kurasikirwa nemafuta, kunyanya musanganiswa nedhayeti ine hutano. Izvo hazvisi chete kupisa macalorie, asi zvakare inovandudza yako mahormone mazinga uye yakazara muviri basa.

Neraki, pane nzira dzakawanda dzekurovedza muviri. Iwe haufanire kuenda kunzvimbo yekurovedza muviri kana kuve nemidziyo inodhura yekurovedza muviri.

Izvo zvinokwanisika kurovedza zvemahara uye munyaradzo yeimba yako wega. Ingo tsvaga paGoogle kana YouTube ye "bodyweight Workout" kana "calisthenics," semuenzaniso.

Kuenda panze kunokwira kana kufamba famba ndechimwe chinhu chakakosha iwe chaunofanirwa kuita, kunyanya kana iwe uchikwanisa kuwana zuva uchiri pariri (kune yakasikwa sosi yevhitamini D). Kufamba isarudzo yakanaka uye yakanyanya underrated fomu yekurovedza muviri.

Chinokosha kusarudza chimwe chinhu chaunofarira uye chaunogona kunamatira nekufamba kwenguva.

Kana iwe usina zvachose chimiro kana uine matambudziko ekurapa, iri zano rakanaka kutaura nachiremba wako kana nyanzvi yehutano inokwanisa usati watanga chirongwa chitsva chekudzidzisa.

Kuita maekisesaizi hakungokubatsiri kuti utaridzike, zvakare kunatsiridza mahormone ako, kunoita kuti unzwe zvirinani uye kunoderedza njodzi yako yezvirwere zvakasiyana siyana.

3. Kurara Semucheche

Kurara kwakakosha kwazvo pahutano hwese uye zvidzidzo zvinoratidza kuti kushaya kwekurara kunoenderana nezvirwere zvakawanda, kusanganisira kufutisa uye chirwere chemwoyo (, 7,).

Inokurudzirwa zvikuru kuti uwane nguva yekurara kwakanaka, kwemhando yepamusoro.

Kana iwe usingakwanise kuratidzika kunge wakarara zvakanaka, pane nzira dzinoverengeka dzaungaedza kuzvinatsiridza:

• Usanwa kofi zuva rovira.
• Edza kuenda kunorara uye kumuka panguva dzakafanana zuva rega rega.
• Rara murima rakazara, pasina mwenje wekugadzira.
• Dzimisa mwenje mumba mako maawa mashoma usati warara.
• Kuti uwane mamwe matipi ekuvandudza kwako kurara, tarisa chinyorwa ichi.

Zvinogona zvakare kuve zano rakanaka kuona chiremba wako. Matambudziko ekurara, akadai sekufema kufema, zvakajairika uye kazhinji kazhinji zvinorapika.

Kuwana kurara kwemhando yepamusoro kunogona kusimudzira hutano hwako munzira dzakawanda kupfuura zvaunogona kufungidzira. Iwe unozonzwa zvirinani zvese panyama nepfungwa uye udzikise njodzi yako yezvinetso zvakasiyana zvehutano pazasi.

4. Dzivisa Kunyanya Kunetseka

Hupenyu hwakanaka hunosanganisira kudya kwakanaka, kurara kwemhando yepamusoro uye kugara uchirovedza muviri.

Asi manzwiro aunoita uye nemafungiro ako akakoshawo zvakanyanya. Kuomeswa nguva dzese nzira yekukuvara.

Kunyanya kunetseka kunogona kusimudza mazinga ecortisol uye kukanganisa zvakanyanya metabolism yako. Inogona kuwedzera zvishuwo zvekudya zvisina tsarukano, mafuta mudumbu mako uye kusimudza njodzi yako yezvirwere zvakasiyana (, 10,).

Zvidzidzo zvakare zvinoratidza kuti kushushikana chinhu chakakonzera kuora mwoyo, rinova dambudziko guru rehutano nhasi (12,).

Kuti udzikise kushushikana, edza kurerutsa hupenyu hwako - kurovedza muviri, tora mafambiro echisikigo, dzidzira hunyanzvi hwekufema-mweya uye pamwe kunyangwe kufungisisa.

Kana iwe zvachose usingakwanise kubata zvinoremedza zveupenyu hwako hwezuva nezuva usina kunyanya kushushikana, funga kuona chiremba wezvepfungwa.

Kukunda chete kushushikana kwako hakuzoite iwe hutano chete, kunovandudzawo hupenyu hwako nedzimwe nzira. Kuenda kuburikidza nehupenyu uchinetseka, kunetseka uye kusatombokwanisa kuzorora uye kunakidzwa iwe ihuru huru.

Kushungurudzika kunogona kukuvadza hutano hwako, zvichitungamira mukuwedzera uremu nezvirwere zvakasiyana siyana. Kune nzira dzakawanda dzaungaderedza kushushikana kwako.

5. Dyisa Muviri Wako Nezvikafu Chaizvo

Nzira yakapusa uye inoshanda kwazvo yekudya zvine hutano ndeyekutarisa pazvikafu chaizvo.

Sarudza chisina kugadziriswa, chikafu chizere chinofanana nezvakaratidzika kunge zvakasikwa.

Zvakanakisisa kudya musanganiswa wemhuka nezvirimwa - nyama, hove, mazai, miriwo, michero, nzungu, mhodzi, pamwe nemafuta ane hutano, maoiri uye zvigadzirwa zvemukaka zvine mafuta akawanda.

Kana iwe uine hutano, wakaonda uye uchishanda, uchidya zvakakwana, zvisina kugadziriswa carbs zvakanyatsonaka. Izvi zvinosanganisira mbatatisi, mbatatisi, nyemba uye tsanga dzakadai sehoat.

Nekudaro, kana iwe uri kufuta, kufutisa kana kuratidza zviratidzo zvemetabolic senge chirwere cheshuga kana metabolic syndrome, ipapo kucheka kumashure kune makuru macarhydrate manyuko kunogona kutungamira mukuvandudza kunoshamisa (14,, 16).

Vanhu vanogona kurasikirwa nehuremu hwakawanda nekungocheka nemahydrohydrate nekuti ivo vasingazive vanotanga kudya zvishoma (,).

Chero zvaungaita, ita nhamburiko yekusarudza chikafu chakazara, chisina kumisikidzwa pane chikafu chinoratidzika kunge chakagadzirwa mufekitori.

Kusarudza chikafu chisina kugadzirwa chakadai semichero, miriwo, mbeu uye zviyo zvakakosha zvakanyanya kune hutano hwako.

Unofanira Kunamira Nayo Kweupenyu

Izvo zvakakosha kuti urambe uchifunga kuti dhayeti yekufunga idambudziko rakaipa nekuti rinenge risingamboshandi mukufamba kwenguva.

Neichi chikonzero, zvakakosha kuti utaridze shanduko yemararamiro.

Kuva neutano marathon, kwete kumhanya.

Zvinotora nguva uye iwe unofanirwa kunamira nazvo kwehupenyu hwese.