Bvunza Mudzidzisi Wemukurumbira: Maitiro Ekurasa Muffin Pamusoro

Zvemukati

• Ongororo ye

Mubvunzo: Ndeipi nzira yakanakisa yekupisa dumbu mafuta uye kubvisa yangu muffin top?

A: Muchikamu chakapfuura, ndakakurukura nezvakakonzera izvo zvinotaurwa nevanhu vazhinji se "muffin top" (Tarisa uone apa kana uchinge warasa). Zvino, ndave kuzotarisa pane zvaunogona kuita kuvarova. Heano matipi angu epamusoro ekuita nemahomoni maviri kazhinji pamudzi wemafuta akasindimara edumbu:

Maitiro ekudzora Cortisol Levels

1. Idya nguva dzose. Kushaya kudya kunowedzera cortisol yako (stress hormone) mazinga. Kuti udzivise kuwedzera kushushikana kune yako system, edza kudya chimwe chinhu maawa matatu kusvika mana. Muchokwadi, iyi inogona kunge iri imwe chete yakanakisa yekudya tipi, sezvo isingangobatsiri kubata ako ekushushikana mahormone, zvakare ichakubatsira iwe kudzivirira kudyisa gare gare muzuva.

2. Wana nguva yakakwana yokurara. Iwe unogona kunge waona kuti zvihwitsi zvinoita sekudaidza zita rako kana waneta (Ndaive nehusiku hwakaoma saka ndakakodzera kuki iyi) Kushaikwa kwekurara kunokwidza yako cortisol mazinga, uye yakakwira cortisol inosimudzira zvishuwo zvako zvine mafuta, zvine shuga chikafu, zvichiita kuti ive hondo yezvido zvekuramba uri munzira.

3. Shanda nesimba, kwete nguva refu. Edza kudzivirira akawanda akaenzana-akasimba, akareba maekisesaizi sekumhanya. Panzvimbo iyoyo, tarisa kupfupika kuputika kweiyo yepamusoro-yakasimba kurovedza muviri senge huremu hwekudzidzira uye nguva dzekumhanya. Ichokwadi kuti kurovedza muviri kwakanyanya kunonetsa pamuviri wako, asi rudzi urwu rwekudzidzira pakupedzisira runobatsira kuregeredza mhedzisiro yecortisol nekuwedzera yako maonda mahormone: kukura kwehomoni uye testosterone. Asi yeuka: Zvakakosha kudzosa mazinga ehomoni aya nguva pfupi mushure mekurovedza muviri kwakanyanya. Apa ndipo panouya kudya kunovaka muviri. Ronga kumberi kuitira kuti uwane post-Workout yekunwa chinwiwa kana tudyo takagadzirira (Ini ndinoda kunwa shake ne 25-30g yewhey protein, 1/2-mukombe michero, 1 tsp yeuchi, mvura, uye chando).

Maitiro Ekutarisira Insulin

1. Usanyengerwe nenhau dzinokwezva. "Flat Belly Foods" inzira yakanaka yekutora pfungwa dzako, asi zvishoma zvinotsausa. Kudya huwandu hukuru hweakanyanya superfoods hakuzobvise iwe yako muffin yepamusoro pamwe uye, toti, kungopaza iwo muffin. Kuti urasikirwe nemafuta akawanda, deredza kudya kwako kwemacarbohydrates ane starchy sezviyo, mupunga, uye chingwa kusvika pa1/3 kana 1/2 kapu pakudya. Kana iwe uchinge wasvika pane yako akakodzera iwo mwero wemafuta, iwe unogona kupinda "yekuchengetedza chikamu" mauri wakasununguka kuyedza nekuwedzera mamwe carbs mune kwako kudya. Asi iwe uchiri kuyedza kurasikirwa nemafuta emuviri, zvakakosha kuti carb yako idye yakaderera. Ongorora: Handina kutaura Aihwa carb, ndakadaro pasi carb.

2. Idya kudya kwemangwanani kunokurudzira kupisa mafuta, kwete kuchengetedza. Edza neye yakaderera-insulini chikafu senge omelet yakagadzirwa necage isina, omega-3 yakafumisa mazai, miriwo, uye mamwe mafuta ane hutano seavhado.

3. Zadza pafiber uye yepamusoro-soro, mapuroteni akaonda. Izvi ndizvo zvinhu zviviri zvepedyo kune chokwadi "chikafu chedumbu chakapetwa." Uye ndiri kutaura nezve fiber yemiriwo, kwete zviyo. Fibrous veggies haingobatsiri kukuzadza iwe pamakoriyumu mashoma, asi yakawanda fiber inodzivirirawo chikafu chako kuti chisapinde muropa rako nekukurumidza, izvo zvinoderedza insulin mhinduro (kugaya). Uku kuderera kwekugaya kunodzivirirawo kunyura kwakanyanya mushuga yeropa-izvo zvakare zvinokonzeresa cortisol uye makhahydrates chido.

Mudzidzisi wega uye murairidzi wezvesimba Joe Dowdell ndomumwe wevanonyanya kutsvakwa - mushure mehunyanzvi hwekusimba munyika. Maitiro ake anokurudzira ekudzidzisa uye hunyanzvi hwakasarudzika hwakabatsira kushandura vatengi vanosanganisira nyeredzi dzeterevhizheni nefirimu, vaimbi, vamhanyi ve pro, maECO, uye epamusoro mamodheru emafashoni kubva pasirese. Kuti udzidze zvakawanda, tarisa JoeDowdell.com.

Kuti uwane matipi ehunyanzvi akasimba nguva dzese, tevera @joedowdellnyc pa Twitter kana kuve fan of rake Facebook peji.

Ongororo ye