6 Dzakareruka Nzira dzeKurasa Belly Fat, Kubva paSainzi

Zvemukati

• 1. Dzivisa shuga neshuga-zvinotapira zvinwiwa
• 2. Idya mapuroteni akawanda
• 3. Idya makabhohaidhiretsi mashoma
• 4. Idya zvekudya zvine fiber
• 5. Rovedza muviri nguva dzose
• 3 Inofambisa Kusimbisa Abs
• 6. Tevedzera zvaunodya
• Chinokosha

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

Kurasikirwa nemafuta emudumbu, kana mafuta emudumbu, chinhu chakajairika kurasikirwa nechinangwa.

Mafuta emimba ari rudzi runonyanya kukuvadza. Kutsvagurudza kunopa hukama hwakasimba nezvirwere senge rudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo ().

Nechikonzero ichi, kurasikirwa nemafuta aya kunogona kuve nezvakakosha zvakakosha kune hutano hwako uye kugarika.

Iwe unogona kuyera mafuta ako epamuviri nekuyera denderedzwa rakatenderedza chiuno chako ne tepi chiyero. Matanho epamusoro 40 inches (102 cm) muvarume uye 35 inches (88 cm) mumadzimai anozivikanwa sekufutisa mudumbu (2).

Dzimwe nzira dzekudzikisa huremu dzinogona kunongedza mafuta ari mudumbu nzvimbo kupfuura dzimwe nzvimbo dzomuviri.

Hedzino nzira nhanhatu dzeuchapupu-dzekurasikirwa nedumbu mafuta.

1. Dzivisa shuga neshuga-zvinotapira zvinwiwa

Zvikafu zvine shuga yakawedzerwa zvakashata kuhutano hwako. Kudya yakawanda yemhando idzi dzechikafu kunogona kukonzera huremu.

Zvidzidzo zvinoratidza kuti yakawedzera shuga ine zvakasarudzika zvinokuvadza pane metabolic hutano ().

Ongororo dzakawanda dzakaratidza kuti shuga yakawandisa, kunyanya nekuda kweiyo yakawanda fructose, inogona kutungamira kukuvaka kwemafuta kwakakomberedza dumbu rako uye chiropa (6).

Shuga hafu yeglucose uye hafu fructose. Paunodya shuga yakawanda yakawedzerwa, chiropa chinozadzwa ne fructose uye chinomanikidzwa kuchichinja kuita mafuta (, 5).

Vamwe vanodavira kuti iyi ndiyo nzira huru inokonzera zvinokuvadza zvehuga pahutano. Inowedzera mafuta epamuviri uye echiropa mafuta, ayo anotungamira ku insulin kushora uye dzakasiyana siyana metabolic matambudziko ().

Liquid shuga yakaipisisa mune izvi. Uropi hauite senge inonyoresa macalorie emvura nenzira imwecheteyo seakasimba macalorie, saka kana iwe uchinwa shuga-zvinotapira zvinwiwa, unopedzisira wadya akawandisa macalorie (,).

Imwe ongororo yakaratidza kuti vana vaive ne60% mikana yekukura kufutisa neumwe neumwe wekushandira zuva nezuva shuga-zvinotapira (10).

Edza kudzikisira huwandu hweshuga mukudya kwako uye funga kubvisa zvachose zvinwiwa zvine shuga. Izvi zvinosanganisira zvinwiwa zvinotapira zvine shuga, mashuga eshuga, majusi emichero, uye dzakasiyana siyana zvinwiwa zvemitambo zvine shuga.

Verenga zvinyorwa kuti uone kuti zvigadzirwa hazvina shuga yakanatswa. Kunyangwe chikafu chakashambadzirwa sezvikafu zvehutano chinogona kunge zviine huwandu hwakawanda hweshuga.

Ramba uchifunga kuti hapana chimwe cheichi chinoshanda kune muchero wese, une hutano hwakanyanya uye uine yakawanda fiber iyo inoderedza zvakashata mhedzisiro ye fructose.

Pfupiso Kuwedzeredza shuga yekushandisa inogona
uve wekutanga mutyairi wemafuta akawandisa mudumbu uye chiropa. Ichi chi
kunyanya ichokwadi nezvezvinwiwa zvine shuga senge zvinwiwa zvinotapira.

2. Idya mapuroteni akawanda

Mapuroteni anogona kunge ari macronutrient akakosha ekuderedza uremu.

Kutsvagurudza kunoratidza kuti kunogona kudzora zvishuwo ne60%, kuwedzera metabolism ne80-100 macalorie pazuva, uye kukubatsira iwe kudya anosvika 441 mashoma macalorie pazuva (,,,).

Kana kurasikirwa uremu chiri chinangwa chako, kuwedzera mapuroteni kunogona kunge kuri iko kushanduka kwakanyanya kwaunogona kuita kuchikafu chako.

Kwete chete kuti mapuroteni anogona kukubatsira kuti uderedze huremu, asi zvinogona zvakare kukubatsira iwe kuti udzorezve kuwana huremu ().

Mapuroteni anogona kunyanya kushanda mukuderedza mafuta emimba. Imwe ongororo yakaratidza kuti vanhu vaidya mapuroteni akawanda uye ari nani vaive nemafuta mashoma mudumbu (16).

Chimwe chidzidzo chakaratidza kuti protein yakabatanidzwa kune yakanyanya kuderedzwa mukana wekuwana mafuta epamuviri anopfuura makore mashanu muvakadzi ().

Ichi chidzidzo chakabatanidza chakanatswa carbs nemafuta kune akawanda emimba mafuta uye zvakabatanidzwa michero nemiriwo kudzikisa mafuta.

Zvakawanda zveongororo dzichiona kuti mapuroteni anobatsira nekudzikisa uremu vanhu vaiwana 25-30% yemakoriori avo kubva kumapuroteni. Naizvozvo, iyi inogona kunge iri yakanaka yakanaka kuyedza.

Edza kuwedzera kudya kwako kweprotein chikafu chakadai semazai akazara, hove, nyemba, nzungu, nyama, uye zvigadzirwa zvemukaka. Aya ndiwo akanakisa mapuroteni sosi ekudya kwako.

Paunenge uchitevera chikafu chezvinomera kana vegan, tarisa chinyorwa ichi chekuti ungawedzera sei kudya kwako kweprotein.

Kana iwe uchinetseka nekuwana zvakakwana mapuroteni mukudya kwako, mhando yemapuroteni inowedzera - senge whey protein - inzira ine hutano uye yakapusa yekusimudzira yako yakazara kudya. Iwe unogona kuwana yakawanda yemapuroteni poda sarudzo online.

Pfupiso Kudya mapuroteni akawanda anogona
wedzera metabolism yako uye udzikise nzara nhanho, ichiita kuti ive nzira inoshanda kwazvo
kuonda. Ongororo dzinoverengeka dzinoratidza kuti mapuroteni anonyanya kushanda
kurwisana nemafuta epamuviri.

3. Idya makabhohaidhiretsi mashoma

Kudya mashoma carbs inzira inoshanda kwazvo yekurasa mafuta.

Izvi zvinotsigirwa nezvakawanda zvidzidzo. Kana vanhu vacheka carbs, chishuwo chavo chinodzikira uye vanorasikirwa nehuremu (18).

Zvinopfuura makumi maviri zvakasarudzika zvidzidzo zvinodzorwa zvave kuratidza kuti kudya kwakaderera kwecarb dzimwe nguva kunotungamira ku3-3 zvakapetwa zvakanyanya kuonda kupfuura kudya kwemafuta mashoma (19, 20, 21).

Izvi ndezvechokwadi kunyangwe kana avo vari mumapoka epasi e carb vachibvumidzwa kudya zvakanyanya sezvavanoda, nepo iwo ari mumapoka ane mafuta mashoma ari macalorie akarambidzwa.

Kudya kwakaderera kwecarb kunotungamira kukudzikiswa nekukurumidza muhuremu hwemvura, izvo zvinopa vanhu mhedzisiro inokurumidza. Vanhu vanowanzoona mutsauko pachiyero mukati memazuva 1-2.

Zvidzidzo zvichifananidza yakaderera carb uye yakaderera mafuta kudya kunoratidza kuti yakaderera carb kudya zvakanyanya kunoderedza mafuta mudumbu uye kutenderedza nhengo uye chiropa (,).

Izvi zvinoreva kuti mamwe emafuta akarasika pane yakaderera carb chikafu anokuvadza mudumbu mafuta.

Kungo dzivirira macarbbs akacheneswa - seshuga, zvihwitsi, uye chingwa chena - zvinofanirwa kukwana, kunyanya kana iwe uchichengeta mapuroteni ako achidya zvakanyanya.

Kana icho chinangwa chiri chekudzora uremu nekukurumidza, vamwe vanhu vanodzora yavo carb inodya kusvika makumi mashanu magiramu pazuva. Izvi zvinoisa muviri wako mu ketosis, iyo mamiriro umo muviri wako unotanga kupisa mafuta sezvo mafuta ayo makuru uye chishuwo chaderedzwa.

Kudya kwakaderera kwecarb kune zvimwe zvakawanda zvehutano zvinobatsira kunze kwekureruka kwekurema. Semuenzaniso, ivo vanogona zvakanyanya kuvandudza hutano muvanhu vane mhando 2 chirwere cheshuga (24).

Pfupiso Zvidzidzo zvakaratidza izvozvo
kucheka carbs kunonyanya kushanda pakubvisa mafuta mudumbu
nzvimbo, kutenderedza nhengo, uye muchiropa.

4. Idya zvekudya zvine fiber

Dhayeti fiber inowanzo indigestible chirimwa chinhu.

Kudya yakawanda fiber kunogona kubatsira nekurema uremu. Zvisinei, rudzi rwe fiber rwakakosha.

Zvinotaridza kuti kazhinji shinda yakanyungudika uye viscous ine zvainoita pahuremu hwako. Idzi ndidzo tambo dzinosunga mvura uye dzinoita jira gobvu "rinogara" mudumbu rako ().

Iyi gel inogona kudzora zvinoshamisa kufamba kwechikafu kuburikidza neyakagaya system yako. Inogona zvakare kudzora kugaya uye kutora kwemuviri. Mhedzisiro mhedzisiro iko kunzwa kwenguva refu kwekuzara uye kudzikisira chishuwo ().

Imwe ongororo yekudzidza yakawana kuti mamwe magiramu gumi nemana efaibha pazuva aibatanidzwa ne10% kuderera kwekoriori kudya uye kurasikirwa nekurema kwemazana mana emakirogiramu (2 kg) pamusoro pemwedzi mina ().

Imwe yedzidzo yemakore mashanu-yakashuma kuti kudya magiramu gumi e-soluble fiber pazuva kwakabatana ne 3.7% kudzikira muhuwandu hwemafuta mudumbu mhango ().

Izvi zvinoreva kuti faibha inosungunuka inogona kunyanya kushanda mukuderedza mafuta anokanganisa dumbu.

Nzira yakanakisa yekuwana fiber yakawanda ndeyekudya zvakawanda zvezvirimwa zvekudya, kusanganisira miriwo nemichero. Mbeu dzemutanga zvakare sosi yakanaka, pamwe nezvimwe zviyo, zvakaita sehorosi yakazara.

Iwe unogona zvakare kuyedza kutora iyo fiber yekuwedzera seglucomannan. Iyi ndeimwe yeakanyanya kuchena edhayeti yekudya, uye zvidzidzo zvinoratidza kuti inogona kubatsira nekudzikisa uremu (,).

Izvo zvakakosha kuti utaure nemupi wako wekuchengeta hutano usati waunza izvi kana chero chinowedzerwa kune chako chirongwa chekudya.

Pfupiso Pane humwe humbowo hwekuti
yakasanganiswa yekudya faibha inogona kutungamira kune yakadzikira huwandu hwedumbu mafuta. Izvi zvinofanirwa
kukonzera kukura kukuru muhutano hwemagetsi uye kudzikisira njodzi dzezvimwe zvirwere.

5. Rovedza muviri nguva dzose

Kurovedza muviri ndechimwe chezvinhu zvakanakisa zvaungaite kuti uwedzere mikana yako yekurarama hupenyu hwakareba, hune hutano uye kudzivirira chirwere.

Kubatsira kudzikisa mafuta emimba kuri pakati pezvakanakisa hutano hutano hwekurovedza muviri.

Izvi hazvireve kuita zviitwa zvemudumbu, sekudzikiswa kwemavara - kurasikirwa nemafuta mune imwe nzvimbo - hazviite. Mune kumwe kuongorora, vhiki nhanhatu dzekudzidziswa chete mhasuru dzemudumbu dzaive dzisingaenzanisike pachiuno chechiuno kana huwandu hwemafuta mudumbu ().

Kurera huremu uye nemoyo kurovedza muviri kuchaderedza mafuta mukati memuviri wese.

Aerobic kurovedza muviri - sekufamba, kumhanya, uye kushambira - kunogona kubvumira kudzikiswa kukuru mumafuta emimba (,).

Chimwe chidzidzo chakawana kuti kurovedza muviri kwakadzivirira zvachose vanhu kubva mukuwanazve mafuta emudumbu mushure mekurema, zvichireva kuti kurovedza muviri kwakanyanya kukosha panguva yekuchengetedza huremu ().

Kuita maekisesaizi kunotungamira kudzikisira kuzvimba, kudzikira kweshuga yeropa, uye kugadzirisa mune mamwe matambudziko emagetsi anosangana nemafuta akawandisa emimba ().

Pfupiso Kurovedza muviri kunogona kuva kwakanyanya
inoshanda pakudzora mafuta emimba uye kupa mamwe akawanda mabhenefiti ehutano.

3 Inofambisa Kusimbisa Abs

6. Tevedzera zvaunodya

Vanhu vazhinji vanoziva kuti chaunodya chakakosha, asi vazhinji havazive chaizvo chavari kudya.

Munhu anogona kufunga kuti vari kudya high protein kana yakaderera carb chikafu, asi pasina kuchengetedza nzira, zviri nyore kupfuudza kana kurerutsa kudya kwekudya.

Kuchengeta chikafu chinodyiwa hazvireve kuti iwe unofanirwa kuyera uye kuyera zvese zvaunodya. Kuchengeta kunwa nguva nenguva uye kwemazuva mashoma akateedzana kunogona kukubatsira iwe kuona nzvimbo dzakanyanya kukosha dzekuchinja.

Kuronga kumberi kunogona kukubatsira kuzadzisa zvinangwa, sekukwidziridza kudya kwako kweprotein kusvika 25-30% yemacalorie kana kutapudza ma carbs asina hutano.

Tarisa uone zvinyorwa izvi pano kune macalorator Calculator uye runyorwa rwemahara epamhepo maturusi uye maapplication ekuteedzera zvauri kudya.

Chinokosha

Mafuta emimba, kana mafuta emudumbu, akabatanidzwa nenjodzi yakawedzera yezvimwe zvirwere.

Vanhu vazhinji vanogona kudzora mafuta avo epamuviri kuburikidza nekutora shanduko huru yemararamiro, senge kudya chikafu chine hutano chakazara nemapuroteni akaonda, miriwo nemichero, uye nyemba, uye kurovedza muviri nguva dzose.

Kuti uwane mamwe matipi ezve kurasikirwa uremu, verenga nezve makumi maviri nematanhatu humbowo-hwakavakirwa pakurasikirwa nehurongwa pano