Bvunza Chiremba weKudya: Post-Vacation Weight Loss

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Mubvunzo: Kana ndikaenda kuzororo ndikawana huremu, ndingadzokera sei munzira?

A: Iko hakuna nhamba yemashiripiti ye "mazuva ezororo" iwe aunogona kupedza uchidya zvese zvekuMexico chikafu uye margaritas chaunoda usati watanga kurema, asi nhau dzakanaka ndedzekuti kune mamwe maitiro ekudya kwako kwepazororo anogona kubatsira muviri wako. "kupora" mushure memazuva mashoma wabva mungoro.

Chekutanga, kuti uone kuti uremu hwakadii hwauchawana mushure memazuva mashoma ekudya zvisina hutano, shandisa zviverengero zvakafanana zvaungashandisa kana uchida kuderedza uremu. Yakawedzera chiuru macalorie pazuva ingakonzera kuti iwe uwane anenge mapaundi maviri pasvondo, nepo kuwedzerwa mazana mashanu macalorie pazuva izvo zvinokonzeresa pondo imwe kurema muvhiki.

Chechipiri, funga kuti wanga uchidya sei kare. Kana wanga uchingogara uchidya uye uchidzora macalories, unogona kuwana anopfuura pondo imwe kana maviri pasvondo. Isu tinorerutsa zvinotyisa mhedzisiro pane yedu metabolism iyo isingagumi pasi-yekudya ine, uye zvisingaenzaniswi uremu kuwana pamwe nekuwedzera macalorie ndechimwe chazvo.

Nekudaro, kune zvakare kunonakidza kumusoro kune kudya zvimwe chikafu. Kutsvagurudza kunoratidza kuti kana iwe ukanyanyisa kudya kwemazuva akati wandei, muviri wako unopindura nekuwedzera huwandu hwemacalorie akapiswa. Ndizvozvo, kunyanyisa (iro zita resainzi rekudya zvakanyanya) rinotungamira mukuwedzera kwechinguva mune yako metabolic rate iyo inogona kutangira kubva pa4 kusvika ku12 muzana. Asi iwe unofanirwa kucherechedza uku kuwedzera kwemakoriyumu akapiswa hakupikisi zvachose kuwedzera kwemakoriyori anopedzwa, saka iwe ucharamba uchiwedzera huremu.

Neraki, kana wakanyanyisa kudya zvinonaka pazororo (zvinova zvakanaka!), Unogona kupora zviri nyore. Ingo dzokera kune yako yakajairika-yekudya tsika uye mararamiro anoshanda, uye chero huremu hwawakawana iwe pazororo huchauya. Izvo iwe zvausingafanire kuita kutanga uine hukasha kudya uye kudzora macalorie ako. Izvi zvinogona kukurudzira "kudhakwa uye kudzora pateni," iyo inogona kana inogona kunge isina kukanganisa maitiro ako mumetabolism munguva pfupi, asi nekureba kwenguva inoisa hwaro hwehukama husina hutano nechikafu.

Kana iwe uchida kutora nzira inoshanda yekurasikirwa neaya ekuwedzera mapaundi ezororo, edza koriori / carb kuchovha. Maitiro aya akaratidzirwa muongororo ya2013 yakaburitswa mu British Journal yeNutrition kuve unoshanda zvakapetwa kaviri sekungodzora macalorie ako. Heino chirongwa chakashandiswa nevaongorori:

● Mazuva mashanu pavhiki: Tevera zvishoma zvinorambidzwa, chikafu cheMediterranean-chakafuridzirwa (1500 macalorie / zuva, 40/30/30 muzana chiyero chemakori kubva ku carbs / protein / mafuta)

● Mazuva maviri pavhiki: Tevera zvokudya zvine kabhohaidhiretsi uye zvine macalorie (macalorie 650 pazuva, asingasviki 50 gramu carbs/zuva)

Iwe unogona kusarudza nguva yekutevera yakaderera-macalorie mazuva chero ezuva revhiki, asi ini ndinokurudzira kuti iwe usarudze asiri ekupedzisira uye asiri-ekudzidzisa mazuva. Aya maitiro ekudya haana kungoratidza kuvandudzwa kukuru mukurasikirwa kwemafuta mukati memavhiki gumi nemaviri (mapaundi mapfumbamwe vs. mashanu mapaundi emafuta), asi zvakare zvakatungamira mukuvandudzika kukuru muhutano hwemagetsi. Iyi nzira yekudya yakaratidzwawo senzira inoshanda yenguva refu-yenguva (mwedzi mitanhatu) kurasikirwa uremu, kunyange apo mazuva epamusoro ekoriori akaiswa pa1,900 makorikori pazuva.

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