Shanduko Diki Diki Dzinobatsira Kuchengeta Kurema Kwekunaka

Zvemukati

• Ongorora yako Calorie Count
• Idya Zvakawanda Mapuroteni
• Dzidzira Zvine Hungwaru, Kwete Zvakaoma
• Ronga Yakawedzera Nguva yeR & R
• Zviyere Umene Zuva Nezuva
• Ongororo ye

Iwe wakashanda nesimba kuti udzike uremu, uye iwe wakaikurira. Zvino kwauya chinetso chinotevera: kuchichengeta. Zvichida iwe wakanzwa nezve Kurasikirwa kukuru ongororo yekutanga gore rino yakawana 13 yevakwikwidzi gumi nevane vaive vawanazve huremu hwakakura mukati memakore matanhatu. (Heino: Chokwadi Pamusoro Pekurasikirwa Kwehuremu Mushure meMukuru Wokurasikirwa.) Kamwe kamwe, misoro yenhau yakanga ichirira kuti kuwedzera uremu kwaisadzivisika. Hechino chinhu, asi: Icho hachisi chokwadi. Iyo Kurasikirwa kukuru vakwikwidzi havana kujairika nekuti vakarasikirwa zvakanyanyisa huremu, izvo zvakaoma kuchengetedza pamusoro penguva refu. Pakati pevanhu vanorasikirwa nehuremu hwakati wandei (kureva, vazhinji vedu), makumi matanhatu muzana vanochengeta zvizhinji zvacho, sekutsvaga kwazvino. Chinongodiwa ndechekudya kwakarongeka uye maekisesaizi, anodaro Caroline Apovian, MD, nyanzvi yekufutisa paBoston University Chikoro cheMishonga.

Kutanga, nzwisisa kuti kurasikirwa uremu kunochinja sei muviri wako. (Kunze kwehutano hwese, izvo. Sistimu yako inononotsa kugadzirwa kwayo kweleptin, hormone inodzvinyirira chido chako, panguva imwe chete ichipomba mazinga eghrelin, hormone inoita kuti unzwe nzara, anodaro Louis J. Aaronne, MD, mutungamiriri weComprehensive Weight Control Center. paWeill Cornell Medicine uye New York-Presbyterian uye munyori we Iko Shandura Yako Biology Diet.

Mashoko akanaka: Iwe unogona kazhinji kurasikirwa kusvika ku10 muzana yehuremu hwemuviri wako pasina kukonzera iyo hormone kuchinja, Dr. Aaronne anoti. Saka mukadzi ane zana-pondo anokwanisa kudonhedza anenge gumi nemashanu mapondo uye oadzichengeta iwo aine zvishoma zvekuramba. Asi kunyangwe iwe wakarasikirwa nezvakawanda kupfuura izvozvo, kuchengetedza huremu hwako hutsva zvinogoneka neaya maitiro akaratidzwa nesainzi.

Ongorora yako Calorie Count

Paunenge 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 uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchidya. Asi iwe haugone kuva nezvakawanda zvakanyanya, nekuti rako rese simba rekushandisa-iyo huwandu hwe macalorie iwe waunopisa uchiita zvinhu mukati mezuva rezuva - rakanyikwa zvisingaenzaniswi, zvekuti iyo 10 muzana uremu inoderedza yako metabolic rate ne20 kusvika 25 muzana.

Neraki, pane nzira yekuziva kuti ungadya zvakadii asi uchiramba wakaonda: uchishandisa National Institutes of Health body-weight planner. Chivharira chako "pamberi" stats uye ipapo, kana ichikumbira chako chinangwa uremu, ipa yako yazvino nhamba. Ichaverengera kuti mangani macalorie aunogona kushandisa zvichienderana neruzivo irworwo. Kubva ipapo, ungangoda kuita zvishoma kugadzirisa. Ona maitiro aunoita pane iyo nyowani koriori kuverenga: Bvisa zvishoma kana iwe ukazviwana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchapenga, anodaro Amy E. Rothberg, MD, Ph.D. manejimendi kiriniki paYunivhesiti yeMichigan. Edza kusvika wawana zvinokunakira.

Idya Zvakawanda Mapuroteni

Kuwedzera mapuroteni ako kutora kunobatsira iwe kuti uchengetedze mhasuru, iyo inochengetedza metabolism yako ichinyemwerera. Asi mhando yeprotein yaunodya inoita mutsauko wese. Zadza chikafu chako neakawanda bhinzi, nyemba, pizi, uye nyemba pamwe neprotein yemhuka. Ongororo ichangoburwa yakabudiswa mu American Journal yeClinical Nutrition vakawana kuti kudya mukombe 3/4 weizvi chikafu zuva nezuva kwakabatsira vanhu kuchengetedza uremu nekuvaita kuti vanzwe kuguta. "Bhinzi nenyemba zvinobatsira kuti insulin yako irambe yakasimba, izvo zvinodzivirira nzara inogona kukonzera kudyisa," anodaro David Ludwig, MD, nyanzvi yekuderedza uremu paHarvard Medical School uye munyori we Nguva dzose une nzara? (Tarisa uone aya mapeji ezvirimwa kuti ufuridzire nyama isina nyama.)

Dzidzira Zvine Hungwaru, Kwete Zvakaoma

Mazuva ese kurovedza kwakakosha-iwe unofanirwa kuve unoshingairira kuti ugare pahuremu hwako hutsva kupfuura zvawakaita kuti uderedze mapaundi nekuti metabolism yako inononoka zvishoma izvozvi, Dr. Aronne anodaro. Asi hazvirevi kuti unofanira kushanda nesimba mazuva ose. Hora rekuita zvine mwero sekufamba nekukurumidza kana kurovedza muviri sekutasva bhasikoro rako kunoita kuti mapaundi abve, anodaro Holly Wyatt, MD, director director weAnschutz Health and Wellness Center kuYunivhesiti yeColorado. (Unogona kuita maminitsi makumi manomwe pazuva kwemazuva matanhatu pavhiki panzvimbo iyoyo, anodaro.) Hora rinogona kunzwa kunge rakawandisa, asi huwandu uhu hunodiwa kuti uchengete nekuti inokupa chimwe chinhu chevanotsvagurudza chinonzi "metabolic flexibility." Uku ndiko kugona kwemuviri wako kugadzirisa uye kupisa mamwe macalorie kana, toti, iwe wafunga kupinza mukeke rekuzvarwa pamabiko kana kuidarika pane barbecue.

Kana iwe usingakwanise kuita awa, Dr. Rothberg anokurudzira kuzvipatsanura. Edza kuita kwemaminetsi makumi maviri mangwanani, kufamba kwemaminetsi makumi maviri panguva yekudya kwemasikati, uye maminetsi makumi maviri ekusimudza uremu manheru. (Edza kutsvaga boka rinofamba; vanounza mabhenefiti akakomba.) Uye ive shuwa yekuisa kudzidziswa kwesimba mukushanda kwako kwezuva nezuva kanokwana kaviri pasvondo. Vakadzi vanoita kudzidzira kuramba vanowedzera mhasuru yavo, izvo zvinowedzera metabolism, kupfuura avo vanoita cardio chete, sekureva kwaGary R. Hunter, Ph.D., director wePhysical Activity Core yeiyo Nutrition Obesity Research Center paUniversity. yeAlabama kuBirmingham.

Ronga Yakawedzera Nguva yeR & R

Kushungurudzika kusingaperi kunogona kudzikisa huwandu hwako hwekuda-kudzvinyirira leptin, kukuita kuti uve nenzara, zvinoenderana nekudzidza mu Psychoneuroendocrinology. Panguva imwecheteyo, kushushikana kunokwidza ako mahormone insulin uye cortisol, izvo zvinowedzera kuda kwako uye zvinononoka metabolism yako, Dr. Ludwig anodaro. Wedzera yoga kumubatanidzwa wako wekurovedza muviri kuti uwedzere kunzwa kwekudzikama uye kuvaka mhasuru. (Kana kuti edza iyi muitiro wokufungisisa unopedza kushaya hope.) Uye ita kuti kurara kuve chinhu chokutanga, Dr. Rothberg anoti, sezvo tsvakurudzo ichibatanidza kurara nokuchengeta uremu.

Zviyere Umene Zuva Nezuva

Vanhu vakatsika pachiyero zuva nezuva vaive nemikana yekuchengetedza huremu pamusoro pemakore maviri emakore kupfuura avo vasina, sekutsvaga kubva kuCornell University. Kunyangwe iwe usingafanire kubuda kana iwe ukawana pondo kana maviri, kuteedzera iyo nhamba kunobatsira kudzivirira kubva zvishoma nezvishoma asi zvakatsiga zvichikwira, anodaro Dawn Jackson Blatner, RDN, nhengo yeDare rezano rebhodhi uye munyori we Chikafu cheFlexitarian. Kana ukawana makirogiramu mashanu, nyatsotarisa maitiro ako ezuva nezuva kuti uone kwaunogona kuveura mamwe macalorie uye kuvaka mune zvimwe zviitiko, anodaro. (Asi usarega kuzviyera pachako kukuremedza!)

Ongororo ye