Idzi 14 Nzira Dzakanakisa dzeKupisa Mafuta nekukurumidza

Zvemukati

• 1. Tanga Simba Rokudzidzisa
• 2. Tevedza Chikafu chePamusoro-Protein
• 3. Svina muKurara Kwakawanda
• 4. Wedzera Vhiniga kune Kudya Kwako
• 5. Idya Mamwe Mafuta Akagwinya
• 6. Inwa Zvinwiwa zvine Hutano
• 7. Zadza pamusoro peFibre
• 8. Deredza Pasi paKunatswa kweCarbs
• 9. Wedzera Wako Cardio
• 10. Inwa Kofi
• 11. Edza Yakakwira-Kusimba Kupindirana Kudzidziswa (HIIT)
• 12. Wedzera MaProbiotiiki Kudya Kwako
• 13. Wedzera Wako Iron Yakawanda
• 14. Ipa Kutsanya Kwapakati Pfuti
• Icho Chinokosha

Kunyangwe iwe uri kutsvaga kuvandudza hutano hwako hwese kana kungoita mutete pasi wezhizha, kupisa mafuta akawandisa kunogona kuve kwakaomarara.

Pamusoro pekudya uye kurovedza muviri, zvimwe zvinhu zvakawanda zvinogona kukanganisa huremu uye kurasikirwa kwemafuta.

Neraki, pane akawanda akareruka matanho iwe aunotora kuti uwedzere mafuta kupisa, nekukurumidza uye nyore.

Heano gumi nemana enzira dzakanakisa dzekupisa mafuta nekukurumidza uye kukurudzira kuonda.

1. Tanga Simba Rokudzidzisa

Simba rekudzidziswa rudzi rwechiitwa chinoda kuti iwe ubatise tsandanyama dzako pakurwisa. Inovaka mhasuru uye inowedzera simba.

Kazhinji kazhinji, kudzidziswa kwesimba kunosanganisira kusimudza zviremera kuti uwane mhasuru nekufamba kwenguva.

Kutsvagurudza kwakawana kudzidziswa kwesimba kuve nemabhenefiti mazhinji ehutano, kunyanya kana zvasvika pakupisa mafuta.

Mune kumwe kuongorora, kudzidziswa kwesimba kwakaderedza mafuta e-visceral muvanhu makumi manomwe nevasere vane metabolic syndrome. Mafuta eVisceral rudzi rwemafuta ane njodzi anotenderedza nhengo mudumbu ().

Chimwe chidzidzo chakaratidza kuti vhiki gumi nembiri dzekudzidziswa kwesimba dzakapetwa neeerobic kurovedza muviri kwainyanya kushanda pakuderedza mafuta emuviri uye mafuta emudumbu pane kurovedza muviri wega ().

Kuramba kudzidziswa kunogona kubatsira zvakare kuchengetedza isina-mafuta mashoma, ayo anogona kuwedzera huwandu hwecalori muviri wako unopisa uchizorora ().

Maererano nekumwe kuongorora, vhiki gumi dzekudzivirira kudzidziswa dzinogona kubatsira kuwedzera macalorie akapiswa pazororo ne7% uye inogona kudzikisira huremu hwemafuta nemakirogiramu 1.8 (1.8 kg) ().

Kuita maekisesaizi emuviri, kusimudza masimbi kana kushandisa michina yekurovedza muviri idzimwe nzira dziri nyore dzekutanga nekudzidziswa kwesimba.

Pfupiso Simba kudzidziswa rakaratidzirwa kuwedzera kuzorora kwesimba rekushandisa uye kuderedza dumbu mafuta, kunyanya kana ichibatanidzwa neeerobic kurovedza muviri.

2. Tevedza Chikafu chePamusoro-Protein

Kusanganisira zvimwe zvine mapuroteni-akapfuma chikafu mune chako chikafu inzira inoshanda yekudzikisa chishuwo chako uye kupisa mamwe mafuta.

Muchokwadi, ongororo dzakawanda dzakaona kuti kudya mapuroteni epamusoro-soro kwakabatana nenjodzi yakaderera yemafuta emudumbu (,).

Imwe fundo yakaratidzawo kuti yakakwira-protein chikafu inogona kubatsira kuchengetedza mhasuru uye metabolism panguva yekurema uremu ().

Kuwedzeredza kudya kwako kweproteinini kunogona zvakare kuwedzera manzwiro ekuzara, kudzikisira kudya uye kudzora kudya kwekoriori kubatsira mukudzikira uremu (,).

Edza kusanganisa mashoma maservings epamusoro-eprotein chikafu mune zvaunodya zuva rega rega kuti ubatsire kuwedzera mafuta kupisa.

Mimwe mienzaniso yezvikafu zvine mapuroteni anosanganisira nyama, hove, mazai, nyemba uye zvigadzirwa zvemukaka.

Pfupiso Kudya mapuroteni mazhinji kunogona kusangana nenjodzi yakaderera yemafuta emudumbu. Kuwedzera kudya kwako kweprotein kunogona kudzikisira kudya, kudzora koriori uye kuchengetedza mhasuru.

3. Svina muKurara Kwakawanda

Kuenda kunorara kumberi kana kuseta yako alarm alarm zvishoma gare gare kunogona kubatsira kusimudzira kupisa kwemafuta uye kudzivirira kuwedzera uremu.

Tsvakurudzo dzinoverengeka dzakawana kusangana pakati pekuwana zvakakwana kurara uye kuonda.

Imwe ongororo yemadzimai 68,183 yakaratidza kuti avo vairara maawa mashanu kana mashoma pahusiku kweanopfuura makore gumi nematanhatu vaigona kuwedzera uremu kupfuura avo vakarara kwenguva yakareba kudarika maawa manomwe pausiku ().

Imwe ongororo yakaratidza kuti zvirinani kurara mhando uye kuwana kanokwana maawa manomwe ekurara husiku humwe kwakawedzera mukana wekubudirira kurasikirwa uremu ne33% muvakadzi makumi maviri nevaviri vakanyoresa mumwedzi mitanhatu uremu chirongwa ().

Kumwe kutsvagurudza kunoratidza kuti kushomeka kwekurara kunogona kukonzera shanduko muhormone dzenzara, kuwedzera chishuwo chekudya uye njodzi yakanyanya yekuneta ().

Kunyangwe munhu wese achida huwandu hwakasiyana hwekurara, zvidzidzo zvakawanda zvakawana kuti kuwana kanokwana maawa manomwe ekurara husiku hwoga hunoenderana nezvakanakira kwazvo kana zvasvika pakurema kwemuviri.

Gara pane yakajairwa nguva yekurara, gadzirisa kudya kwako kwea caffeine uye kudzikisira kushandisa kwako zvigadzirwa zvemagetsi usati warara kuti ubatsire kutsigira hutano hwakanaka hwekurara.

Pfupiso Kuwana kurara kwakaringana kunogona kuve kwakabatana nekudzikira kwekuda kudya uye nzara, pamwe nenjodzi yakaderera yekuwedzera huremu.

4. Wedzera Vhiniga kune Kudya Kwako

Vhiniga inonyatso kuzivikanwa neayo ehutano-inosimudzira zvivakwa.

Kuwedzera kune ayo anogona kukonzeresa pahutano hwemwoyo uye kudzora shuga muropa, kuwedzera kudya kwako kwevhiniga kunogona kubatsira kuputa mafuta kupisa, sekumwe kutsvagurudza ().

Imwe ongororo yakawana kuti kudya maspuniji 1-2 (15-30 ml) evhiniga zuva rega rega kwakaderedza huremu hwevanhu, mafuta emimba uye avhareji yechiuno chakatenderedza pamusoro pevhiki gumi nembiri ().

Kudya vhiniga kwave kuchiratidzwawo kukwidziridza manzwiro ekuzara uye kuderedza kudya ().

Chimwe chidzidzo chidiki chevanhu gumi nemumwe chakaratidza kuti kuwedzera vhiniga kuchikafu kwakadzora koriori yezuva nezuva inosvika neanosvika mazana maviri nemakumi maviri nemashanu emakori ().

Zviri nyore kuisa vhiniga mukudya kwako. Semuenzaniso, vanhu vazhinji vanosanganisa apple cider vhiniga nemvura uye vanonwa sechinwiwa kashoma pazuva nekudya.

Nekudaro, kana kunwa vhiniga yakanangana isinganzwiki kunonakidza, iwe unogona zvakare kuishandisa kugadzira zvipfeko, sauces uye marinades.

Pfupiso Vhiniga inogona kubatsira kuwedzera manzwiro ekuzara, kudzikisa kudya kwekoriori uye kudzikisa mafuta emuviri.

5. Idya Mamwe Mafuta Akagwinya

Kunyangwe zvingaite senge zvinopesana, kuwedzera kudya kwako kwemafuta ane hutano kunogona kubatsira kudzivirira kurema uye kukubatsira iwe kuchengetedza manzwiro ekuzara.

Mafuta anotora chinguva kugaya uye anogona kubatsira kunonoka kupera kwemudumbu, izvo zvinogona kudzikisira chishuwo nenzara ().

Imwe ongororo yakawana kuti kutevera chikafu cheMediterranean chakazara nemafuta ane hutano kubva kumafuta emuorivhi uye nzungu zvakabatana nenjodzi yakaderera yekuwedzera huremu uchienzaniswa neyekudya kwemafuta mashoma ().

Chimwe chidzidzo chidiki chakawana kuti kana vanhu vane dhayeti yekuderedza uremu vakatora mashupuni maviri (30 ml) emafuta ekokonati zuva nezuva, vakarasikirwa nemafuta emudumbu akawanda kupfuura avo vakapihwa mafuta e soya ().

Zvichakadaro, mhando dzisina hutano dzemafuta senge mafuta echinjanawa akaratidzirwa kuwedzera mafuta emuviri, chiuno chakakomberedza uye mafuta emudumbu muzvidzidzo zvevanhu uye zvemhuka (,).

Maorivhi, mafuta ekokonati, makotapeya, nzungu uye mbeu ingori mienzaniso mishoma yemhando dzakanaka dzemafuta dzinogona kuve nemhedzisiro inobatsira pakupisa kwemafuta.

Zvisinei, ramba uchifunga kuti mafuta ane hutano achiri akakwirira mumakoriori, saka zvine mwero kuti unodya zvakadii. Panzvimbo pekudya akawanda mafuta akazara, edza kuchinjisa iwo asina hutano mafuta mukudya kwako kune aya ane hutano marudzi akasiyana.

Pfupiso Mafuta anogaya zvishoma nezvishoma, saka kuadya kunogona kubatsira kudzikisira kudya. Kudya kwepamusoro kwemafuta ane hutano kwakabatana nenjodzi yakaderera yekuwedzera huremu uye kuderera kwemafuta emudumbu.

6. Inwa Zvinwiwa zvine Hutano

Kubuditsa shuga-zvinotapira zvinwiwa kune dzimwe sarudzo dzine hutano ndiyo imwe yenzira dziri nyore dzekuwedzera mafuta kupisa.

Semuenzaniso, shuga-zvinotapira zvinwiwa zvakaita sesoda uye muto zvakazara nemakori uye zvinopa hushoma huwandu hwehutano.

Doro zvakare rakakwira macalorie uye ine mhedzisiro yakawedzera yekudzora kuzvidzora kwako, ichiita kuti iwe uwedzere kudyisa ().

Zvidzidzo zvakaona kuti kunwa zvese shuga-zvinotapira zvinwiwa uye doro zvine hukama nenjodzi yakakwira yemafuta emimba (,).

Kudzikamisa kudya kwako izvi zvinwiwa kunogona kubatsira kudzikisa yako calorie yaunodya uye chengetedza chiuno chako chakatarisa.

Panzvimbo iyoyo, sarudza zvinwiwa zvisina macalorie semvura kana girini tii.

Muchidzidzo chidiki, chemavhiki gumi nemaviri, kunwa maoice gumi nemashanu (500 ml) emvura usati wadya kwakawedzera kuonda ne 4.4 mapaundi (2 kg), zvichienzaniswa neboka rinodzora ().

Green tii ndeimwe sarudzo huru. Iine caffeine uye yakapfuma muma antioxidants, ese ari maviri anogona kubatsira kuwedzera kupisa kwemafuta uye kuwedzera metabolism (,).

Semuenzaniso, kumwe kuongorora mu12 vanhu vakuru kwakaratidza kuti girini tii mushoma yakawedzera mafuta kupisa ne12% zvichienzaniswa ne placebo ().

Kutengesa mune imwe chete kana maviri servings yeakakwira-macalorie zvinwiwa girazi remvura kana mukombe we green tea inzira yakapusa yekusimudzira kupisa kwemafuta.

Pfupiso Shuwa-zvinotapira zvinwiwa uye zvinwiwa zvinodhaka zvinogona kuve zvine chekuita nenjodzi yepamusoro yemafuta emudumbu. Green tii nemvura zvakaratidzirwa kuwedzera kuonda uye kupisa mafuta.

7. Zadza pamusoro peFibre

Fibha inogadziriswa inonwisa mvura uye inofamba nemudumbu rekugaya zvishoma nezvishoma, ichikubatsira kuti unzwe kuzere kwenguva yakareba ().

Zvinoenderana nezvimwe ongororo, kuwedzera kudya kwako kwepamusoro-fiber zvekudya kunogona kudzivirira kubva pakuwedzera uremu uye kuwanda kwemafuta.

Imwe ongororo yevakuru ve1,114 yakawana kuti kune yega yega-gumi-gramu inowedzera mukusungika kwefibre inodyiwa pazuva, vatori vechikamu vakarasikirwa ne3.7% yemafuta emimba yavo mukati memakore mashanu emakore, kunyangwe pasina imwe shanduko mukudya kana kurovedza muviri ().

Imwe ongororo zvakare yakaona kuti kuwedzera fiber kudya kunosimudzira manzwiro ekuzara uye kudzikira kwenzara. Muchokwadi, kuwedzerwa kwegumi nemana magiramu efaibha pazuva kwaibatanidzwa ne10% kuderera kwekoriori yekudyiwa.

Kwete izvozvo chete, asi zvaive zvakare zvakabatanidzwa neinosvika 4.4 mapaundi (2 kg) yekudzikira uremu mukati memwedzi mina ().

Zvibereko, miriwo, nyemba, tsanga dzese, nzungu uye mhodzi mienzaniso mishoma yezvakanyanya-faibha zvekudya izvo zvinogona kukurudzira kupisa kwemafuta uye kuonda.

Pfupiso Kudya kwepamusoro kwefibre kunogona kusanganisirwa nekurasikirwa kwemafuta, kuderera kwekoriori kudya uye kuwedzera kurasikirwa kwehuremu.

8. Deredza Pasi paKunatswa kweCarbs

Kuderedza kunwa kwako kweakagadziriswa makabhohaidhiretsi kunogona kubatsira iwe kurasikirwa mamwe mafuta.

Munguva yekugadzirisa, zviyo zvakanatswa zvinobviswa bran uye hutachiona, zvichikonzera chigadzirwa chekupedzisira chine fiber uye zvinovaka muviri.

Carbs yakanatswa zvakare inowanzove ine yakakwira glycemic index, iyo inogona kukonzeresa spikes uye kupaza mushuga yeropa, zvichikonzera kuwedzera nzara ().

Zvidzidzo zvinoratidza kuti chikafu chakakwira mumacarbs akacheneswa anogona kuve akaenzana nekuwedzera kwemafuta emimba (,).

Zvakare, chikafu chakakwira muzviyo zvakakwana chave chakabatana nechepasi muviri mashoma index uye huremu hwemuviri, pamwe nediki chiuno denderedzwa ().

Imwe ongororo muvanhu 2,834 yakaratidza zvakare kuti avo vane huwandu hwakanyanya hwezviyo zvakanatswa vaiwanzove nehuwandu hwakawanda hwehosha-inosimudzira dumbu mafuta, nepo avo vaidya zviyo zvakawanda zvakakwana vaida kuve nemari shoma ().

Kuti uwane mhedzisiro, dzikisa kudya kwako kwakarongedzwa carbs kubva pamabheka, chikafu chakagadzirwa, pasita, chingwa chena uye zviyo zvekuseni. Dzitsiva nezviyo zvakakwana segorosi rakazara, quinoa, buckwheat, bhari uye oats.

Pfupiso Yakanatswa carbs yakaderera mune fiber uye zvinovaka muviri. Dzinogona kuwedzera nzara uye dzinokonzeresa mapiki uye tsaona mumashuga eropa. Kudya yakanatswa carbs kwave kuchizobatanidzwa nekuwedzera kwedumbu mafuta.

9. Wedzera Wako Cardio

Cardio, inozivikanwawo seyerobic kurovedza muviri, ndiyo imwe yemhando dzakajairika dzekurovedza muviri uye inotsanangurwa senge chero mhando yekurovedza muviri inonyatsodzidzisa moyo nemapapu.

Kuwedzera cardio kune yako tsika inogona kunge iri imwe yenzira dzinonyanya kusimudzira kupisa mafuta.

Semuenzaniso, kumwe kuongorora kweongororo gumi nematanhatu kwakaona kuti vanhu pavakawedzera kurovedza muviri, mafuta emimba akarasika ().

Zvimwe zvidzidzo zvakaona kuti kurovedza muviri kunogona kuwedzera mhasuru uye kudzikisa mafuta emimba, chiuno chakakomberedza uye mafuta emuviri (,,).

Yakawanda tsvagurudzo inokurudzira pakati pe150-300 maminetsi ekuenzanisira kune akasimba kurovedza muviri vhiki nevhiki, kana ingangoita 20-40 maminetsi e Cardio zuva rega rega ().

Kumhanya, kufamba, kuchovha bhasikoro uye kushambira ingori mienzaniso mishoma yemamwe maekisesaizi epamoyo ayo anogona kubatsira kupisa mafuta uye kukanda-kutanga kurasikirwa uremu.

Pfupiso Zvidzidzo zvinoratidza kuti kuwanda kweaerobic kurovedzera kunowana vanhu, zvakanyanya dumbu mafuta ivo vanowanzo kurasikirwa. Cardio inogona zvakare kubatsira kudzikisa chiuno chakakomberedza, kudzikisa mafuta emuviri uye kuwedzera mhasuru.

10. Inwa Kofi

Caffeine chinhu chinonyanya kukosha mune ingangoita yega mafuta-anopisa ekuwedzera, uye nechikonzero chakanaka.

Iyo caffeine inowanikwa mukofi inoshanda senge yepakati tsinga system inosimudzira, inowedzera metabolism uye inowedzera kuparara kwemafuta acids ().

Muchokwadi, ongororo dzinoratidza kuti caffeine inodyiwa inogona kuwedzera simba kwesimba uye inowedzera metabolism ne3-11% (,).

Kumwe kufunda kukuru nevanhu vanopfuura makumi mashanu nezviuru makumi mashanu vakawana kuti kuwedzera kwecaffeine kwakabatana nehuremu hushoma pamusoro pemakore gumi nemaviri ().

Chimwe chidzidzo chakawana kuti yakakwira caffeine inodyiwa yaive yakabatana neiyo yakakwira mwero wekubudirira nehuremu hwekuchengetedza pakati pevanhu 2,623 ().

Kuwedzera hutano hwekofi, svetuka kirimu neshuga. Panzvimbo iyoyo, nakidzwa nayo yakasviba kana ine shoma mukaka kudzivirira iwo akawedzera macalorie kubva kuunganidzwa kumusoro.

Pfupiso Kofi ine caffeine, iyo inogona kuwedzera kuparara kwemafuta uye kusimudza metabolism. Zvidzidzo zvinoratidza kuti yakakwira caffeine inodyiwa inogona kuve yakabatana nekuwedzera kurema kurasikirwa.

11. Edza Yakakwira-Kusimba Kupindirana Kudzidziswa (HIIT)

Yakakwira-yakasimba nguva yekudzidzira, inozivikanwawo seHIIT, chimiro chekurovedza muviri icho vaviri vaviri vanokasira kuputika kwechiitiko nenguva pfupi dzekudzoreredza kuti moyo wako urambe wakakwira.

Zvidzidzo zvinoratidza kuti HIIT inogona kunyatsoita basa mukukwirisa kupisa kwemafuta nekusimudzira kuonda.

Imwe ongororo yakawana kuti majaya ari kuita HIIT kwemaminetsi makumi maviri katatu pasvondo rakarasikirwa neavhareji yemapaundi e4,4 (2 kg) emafuta emuviri mukati memavhiki gumi nemaviri, kunyangwe pasina imwe shanduko pakudya kwavo kana mararamiro.

Ivo zvakare vakaona kuderedzwa kwe17% mumafuta emimba pamwe nekuderera kwakakosha muchiuno wedenderedzwa ().

HIIT inogona zvakare kukubatsira iwe kupisa akawanda macalorie mune ipfupi huwandu hwenguva kupfuura mamwe mafomu e cardio.

Zvinoenderana neimwe ongororo, kuita HIIT kwakabatsira vanhu kupisa kusvika makumi matatu muzana macalorie kupfuura mamwe marudzi ekurovedza muviri, akadai sekuchovha bhasikoro kana kumhanya, mune yakafanana nguva ().

Kuti uwane nzira iri nyore yekutanga neHIIT, edza kuchinjanisa pakati pekufamba uye kumhanya kana kumhanyisa kwemasekondi makumi matatu panguva.

Iwe unogona zvakare kutenderera pakati pekurovedza muviri senge burpees, push-ups kana squats ane pfupi nguva yekuzorora pakati.

Pfupiso HIIT inogona kubatsira kuwedzera mafuta kupisa uye kupisa akawanda macalorie mune ipfupi nguva yenguva kupfuura mamwe maitiro ekurovedza muviri.

12. Wedzera MaProbiotiiki Kudya Kwako

MaProbiotic mhando yemabhakitiriya anobatsira anowanikwa munzira yako yekudyara iyo yakaratidzirwa kugadzirisa zvinhu zvakawanda zvehutano.

Muchokwadi, mabhakitiriya ari mudumbu mako akaratidzirwa kuita chinzvimbo mune zvese kubva kuzvidzivirira kune hutano hwepfungwa ().

Kuwedzera kunwa kwako kweprobiotic kuburikidza nechikafu kana zvekuwedzera zvinogona zvakare kubatsira kumutsa mafuta kupisa uye chengetedza huremu hwako pasi pesimba.

Ongororo imwe chete yezvidzidzo gumi neshanu yakaratidza kuti vanhu vakatora mapurobioti vakasangana nekudzikiswa kwakakura muhuremu hwemuviri, huwandu hwemafuta uye huwandu hwemuviri zvichienzaniswa neavo vakatora placebo ().

Chimwe chidzidzo chidiki chakaratidza kuti kutora maprobiotic ekuwedzera kwakabatsira vanhu vanotevera mafuta ane mafuta, akanyanya-macalor ekudzivirira kudzivirira mafuta uye kuwedzera huremu ().

Humwe hutachiona hweprobiotiki mune genus Lactobacillus inogona kunyanya kushanda pakubatsira uremu uye kurasikirwa kwemafuta.

Imwe fundo muvanhu makumi maviri nemasere yakaratidza kuti kudya yogati ine chero Lactobacillus fermentum kana Lactobacillus amylovorus mabhakitiriya akaderedza mafuta emuviri ne3-4% (52).

Kutora zvinowedzerwa inzira inokurumidza uye yakapusa yekupinda mune yakanyanya dhosi yeprobiotic mazuva ese.

Neimwe nzira, iwe unogona kuyedza kuwedzera zvimwe zveprobiotic-zvakapfuma zvekudya kuchikafu chako, senge kefir, tempeh, natto, kombucha, kimchi uye sauerkraut.

Pfupiso Kutora maprobiotic ekuwedzera kana kuwedzera kudya kwako kweprobiotic kuburikidza nezvikafu zvekudya kunogona kubatsira kudzikisa huremu hwemuviri uye huwandu hwemafuta.

13. Wedzera Wako Iron Yakawanda

Iron simbi yakakosha ine zvakawanda zvakakosha mumuviri.

Sezvimwe nezvimwe zvinovaka muviri zvakaita seyodini, kushomeka kwesimbi kunogona kukanganisa hutano hwetachiona gland. Iri gland diki mumutsipa wako rinoviga mahormone anodzora metabolism yako).

Ongororo dzakawanda dzakawana kuti mashoma masimbi esimbi mumuviri anogona kusangana neakaremara utachiona basa uye kukanganisa mukugadzirwa kwehormone mahormone (,,).

Zviratidzo zvakajairika zve hypothyroidism, kana kudzikira kwehutachiona basa, zvinosanganisira kushaya simba, kuneta, kufema kwekufema uye kuwedzera uremu ().

Saizvozvo, kushomeka kwesimbi kunogona kukonzera zviratidzo sekuneta, dzungu, kutemwa nemusoro uye kufema kwekufema ().

Kurapa kushomeka kwesimbi kunogona kubvumira metabolism yako kuti ishande zvakanyanya uye inogona kurwisa kuneta kuti ubatsire kuwedzera rako rezviitiko.

Imwe ongororo yakatoona kuti apo vakadzi makumi maviri nevaviri vakarapwa kushomeka kwesimbi, vakasvikira pakuderedzwa kwehuremu hwemuviri, chiuno chakatenderedzwa uye muviri mass index ().

Nehurombo, vanhu vazhinji havawane ayoni yakakwana muzvikafu zvavo.

Vakadzi, vacheche, vana, vegans uye vembiri vese vari pangozi yakanyanya yekushomeka kwesimbi.

Ive neshuwa yekuisa yakawanda-yesimbi-yakapfuma chikafu mune yako dhayeti kuti ubatsire kusangana neyako iron zvido uye chengetedza yako metabolism uye esimba mazinga.

Unogona kuwana simbi munyama, huku, hove dzegungwa, zviyo zvakasimbiswa nezviyo, miriwo yakasvibira yemashizha, michero yakaoma uye bhinzi.

Pfupiso Kushomeka kwesimbi kunogona kusanganiswa nehutachiona hwehutachiona uye kunogona kukonzera zviratidzo sekuneta uye kufema kwekufema. Imwe ongororo yakawana kuti kurapa kushomeka kwesimbi kwakabatsira mukudzikira uremu.

14. Ipa Kutsanya Kwapakati Pfuti

Kutsanya kuri pakati nepakati inzira yekudya iyo inosanganisira kuchovha pakati penguva yekudya nekutsanya.

Kutsvagurudza kunoratidza kuti kutsanya kwenguva pfupi kunogona kubatsira kusimudzira kurasikirwa kwehuremu uye kurasikirwa kwemafuta.

Imwe ongororo yakatarisa mhedzisiro yekutsanya kwepakati, kusanganisira kumwe kutsanya kwemazuva - nzira inosanganisira kuchinjanisa pakati pemazuva ekutsanya uye kudya zvakajairika.

Vakaona kuti kutsanya-kwemazuva-ekutsanya kwenguva yakareba kwemavhiki e3-12 kwakadzora huremu hwemuviri kusvika pa7% uye kwakadzora mafuta emuviri kusvika pamapaundi gumi nemaviri (5.5 kg) ().

Chimwe chidzidzo chidiki chakaratidza kuti kudya chete paawa-sere hwindo zuva rega rega kwakabatsira kudzikisa huremu hwemafuta uye kuchengetedza tsandanyama kana zvabatanidzwa nekurwisa kudzidziswa ().

Kune akatiwandei akasiyana marudzi ekutsanya kwepakati, kusanganisira zvimwe kwaunodya chete pane mamwe mazuva evhiki uye kumwe uko kudya kunongobvumidzwa kune chaiwo maawa ezuva.

Mhando dzakakurumbira dzekutsanya dzinopindirana dzinosanganisira Idya Mira Idya, iyo Warrior Kudya, iyo 16/8 nzira uye iyo 5: 2 chikafu.

Tsvaga musiyano unoenderana nepurogiramu yako uye mararamiro uye usatya kutya kutsvaga izvo zvinonyanya kukunakira.

Pfupiso Kutsanya kuri pakati nepakati kwakaratidzwa kudzikisa huremu hwemuviri uye mafuta emuviri uye zvinogona kubatsira kuchengetedza tsandanyama kana zvabatanidzwa nekudzidziswa kwekudzivirira.

Icho Chinokosha

Pane zvakawanda zvekusarudza zviripo zvekukubatsira iwe kudurura zvakawandisa mafuta uye nekuvandudza hutano hwako.

Kubatanidza dzimwe tsika dzakanaka muitiro wako uye kuchinjisa chikafu chako kunogona kuita mutsauko mukuru. Kunyangwe shanduko diki kumararamiro ako dzinogona kuve nemhedzisiro ine simba pakupisa kwemafuta.

Ive neshuwa yekubatanidza aya akareruka matipi nechikafu chinovaka muviri, chakakomberedzwa uye mararamiro anoshingairira panguva imwe chete kusimudzira kuparara kwemafuta nekuvandudza hutano hwako hwese.