Haugone Kuderedza Kurema Hazvinei Kuti Chii? Verenga Izvi Zvino

Zvemukati

• Kurasikirwa nehuremu Iri Bhizimusi-Dhora Indasitiri
• Nei Vazhinji Vakadzi Vasingakwanise Kusvitsa Chinangwa Chavo Chinorema
• Mamiriro Ehutano
• Kudya uye Kurema Kurema Nhoroondo
• Zera
• Maitiro eGestational
• "Yakanaka" Muviri Masizi Muiyi Nhoroondo
• Maonero Akasiyana Etsika ehuremu
• Kana Iwe Uchinyatsoda Kuderedza Kurema
• Shift Tarisa kune Zvakanyanya Hutano - Kwete Kurera Kurema
• Dzidza Kuda uye Kugamuchira Muviri Wako
• Icho Chinokosha

Dzimwe nguva kurasikirwa uremu kunogona kuita kunge kusingagoneki.

Iwe unogona kunge uri kutarisa macalorie ako uye macarbs, uchidya zvakakwana mapuroteni, uchirovedza muviri nguva dzose uye uchiita zvese zvimwe zvinhu zvinozivikanwa kutsigira kuonda, asi chiyero hachizununguke.

Dambudziko iri rakajairika uye rinogona kunetsa zvakanyanya.

Verenga pamusoro kuti udzidze kuti nei kuzadzisa chinangwa chako chekureruka kunogona kunge kwakaoma - uye kana iri zano rakanaka rekuramba uchiedza.

Chinyorwa ichi chinonyanya kutaura nezvevakadzi, asi mazhinji emitemo iri pano inoshanda kune wese munhu.

Kurasikirwa nehuremu Iri Bhizimusi-Dhora Indasitiri

Kuderedza uremu ibhizimusi hombe pasirese pasirese.

Inofungidzirwa kuti mapurogiramu ekudzikisa uremu uye zvigadzirwa zvinogadzira anopfuura madhora zana nemakumi mashanu emamiriyoni emadhora pagore muUS uye Europe chete ().

Zvirongwa zvinoda kuti utenge chikafu chakasarudzika, zvinowedzera uye zvimwe zvigadzirwa zvinowanzove zvakanyanya kudhura.

Kunyangwe "mafuta anopisa" uye mamwe mapiritsi echikafu akakurumbira, kazhinji haana kudzorwa uye anogona kunge aine njodzi (,).

Nehurombo, kunyangwe avo vasina kunyanyisa kufuta vanoratidzika kunge vanoda kuisa pangozi mhedzisiro inokuvadza yekutora mapiritsi edhayeti.

Chidzidzo chakasanganisira vanhu vakuru vanopfuura zviuru gumi nezvisere vakaona kuti chikamu chimwe muzvitatu cheavo vakatora mapiritsi ekudzikisa uremu vaive vasina kufutisa vasati vatanga kunwa mapiritsi ().

Zviripachena, vanhu vazhinji vanoshandisa yakawanda kuyedza uye mari kuyedza kudzikisa huremu.

Uye kunyangwe ukasajoinha chirongwa chekudzora uremu kana kutenga mapiritsi edhayeti kana zvigadzirwa, ungazopedzisira washandisa yakawanda yenguva yako yemahara nesimba mukutsvaga kwekuonda.

Iyo indasitiri yekuderedza uremu inogadzira mabhiriyoni emadhora pagore nekuisa mari pachishuwo chevanhu vazhinji chekuonda chero zvodii.

Nei Vazhinji Vakadzi Vasingakwanise Kusvitsa Chinangwa Chavo Chinorema

Vakadzi vazhinji vanoshandisa yakawandisa mari, nguva uye nesimba kuyedza kudzikisa huremu.

Zvakangodaro, vamwe vanoita kunge vasingafambire mberi zvishoma.

Zvinhu zvinoverengeka zvinokanganisa kugona kwako kurasikirwa nehuremu.

Mamiriro Ehutano

Zvimwe zvirwere kana kusagadzikana zvinogona kuita kuti uremu huome zvakanyanya, zvinosanganisira:

• Lipedema: Inotendwa kukanganisa angangoita mumwe muvakadzi vapfumbamwe pasirese, chiitiko ichi chinokonzeresa chiuno nemakumbo emukadzi kuunganidza mafuta akawandisa akaomesesa zvakanyanya kurasikirwa. Kazhinji zvinokonzeresa kupwanya uye kurwadziwa ().
• Hypothyroidism: Kuderera kwehutachiona hwehomoni kunotungamira kudzikira mumetabolism iyo inogona kutapudza huremu hwekuedza (5).
• Polycystic ovary syndrome (PCOS): Iyi mamiriro inoratidzirwa ne insulin kudzivisa uye muhomoni inotyairwa mafuta kuwanda mudumbu. Inotendwa inokanganisa kusvika pa21% yevakadzi vane makore ekubereka ().

Kudya uye Kurema Kurema Nhoroondo

Kana iwe wakarasikirwa uye ukawanazve huremu kanoverengeka munguva yakapfuura, kana yo-yo wakadyiwa, iwe ungangove wakakuwana kuchinetsa kurasikirwa nehuremu neyakaedza imwe neimwe inotevera.

Muzvokwadi, mukadzi ane nhoroondo yakareba ye yo-yo kudya kunowanzova nekuoma kwakanyanya kurasikirwa uremu kupfuura uyo ane huremu hwagara hwakagara hwakawanda.

Tsvagiridzo yakaratidza kuti izvi zvinonyanya kukonzerwa neshanduko mukuchengetedza mafuta kunoitika mushure menguva dzekoriori yekushaiwa.

Chaizvoizvo, muviri wako unochengeta mamwe mafuta paunotanga kudya zvakanyanya mushure menguva yekushomeka, kuitira kuti iwane dura rinowanikwa kana koriori inodyiwa ikadzikira zvakare ().

Uye zvakare, ongororo yemhuka ichangoburwa inoratidza kuti yo-yo dhayeti inogona kukonzera immune immune mumafuta emafuta ayo anoita kuti kurasikirwa kwemafuta kuome zvakanyanya ().

Gut bacteria inogona kuita basa zvakare. Kudzokororwa kwemaitiro ekurasikirwa uye kudzoreredza huremu zvinoita sekusimudzira shanduko mumatumbu mabhakitiriya anotungamira mukuwedzera huremu pamusoro penguva refu ().

Zera

Kukwegura kunounza matambudziko mazhinji kuvakadzi, kusanganisira kuzviomesera kupfuura nakare kose kuti uremu.

Zvakare, vakadzi vasina kumbobvira varemerwa munguva yakapfuura vanogona kunetseka kuti vachengetedze huremu hwavo hwakajairika sezvavanokura, kunyangwe kana vakadya chikafu chine hutano.

Vazhinji vakadzi vanowana anenge mashanu kusvika pa15 mapaundi (2.3-6.8 kg) panguva yekukwegura nekuda kwekudzikiswa kwemhasuru uye chiitiko chemuviri, izvo zvinoita kuti zvishoma nezvishoma metabolism.

Pamusoro pezvo, kuwedzera uremu panguva yekuenda kumwedzi kunoitika zvakanyanya nekuda kwekuchinja kwakawanda kwehomoni kunoitika. Kuedza kudzikisa huremu panguva uye mushure mekuguma kuenda kumwedzi kunogona kuoma zvisingaite ().

Maitiro eGestational

Nehurombo, yako tsika yekutakura yakawandisa huremu inogona kunge iri chikamu nekuda kwezvinhu iwe zvausingakwanise kuzvidzora.

Imwe yeiyi genetics, asi zvimwe, zvidiki-zvisingazivikanwe zvinhu zvinosanganisira mamiriro awakaoneswa mudumbu.

Izvi zvinosanganisira kudya kwaamai vako uye huwandu hwehuremu hwavakawana panguva yepamuviri.

Kutsvagurudza kwakaratidza kuti vakadzi vanowana huremu hwakawandisa panguva yekuzvitakura vanowanzozvara vana hombe vanorema kana kufutisa panguva yehudiki kana sevakuru (11,).

Zvakare, sarudzo yemukadzi ane pamuviri yekudya inogona kukanganisa kana mwana wake achikura dambudziko rehuremu mune ramangwana.

Imwe ongororo yemhuka ichangoburwa yakawana kuti makonzo akapihwa kudya kwe "Western" panguva yepamuviri akabereka vana vaye vane zvishoma nezvishoma metabolism uye vakave vakafutisa pane akati wandei panguva yehupenyu hwavo ().

Zvinhu zvakawanda zvinogona kukanganisa kugona kwako kurasikirwa nehuremu, kusanganisira mamwe mamiriro ehutano, yako yekudya uye uremu hwekurasikirwa nhoroondo, shanduko-inoenderana nezera uye chikafu chaamai vako uye huremu shanduko panguva yepamuviri.

"Yakanaka" Muviri Masizi Muiyi Nhoroondo

Kunyangwe chikafu chako uye tsika dzekurovedza muviri zvine basa rekutarisa huremu hwako, chimiro chako uye saizi yako inonyanya kutsanangurwa nemagene ako.

Muchokwadi, kutsvagisa kunoratidza kuti zvese huremu hwako uye kwaunowanzo chengetera mafuta zvinokanganiswa zvakanyanya neakasiyana magene maitiro ().

Kutora matanho ekuderedza mafuta emimba chinangwa chine hutano uye chakakosha. Kune rimwe divi, kana iwe ukaedza kumanikidza muviri wako kuti uwirirane nechero saizi iriko parizvino, uri kushanda uchipesana nezvakasikwa, uye kuedza kwako kunogona kupedzisira kwaunza kushungurudzika.

Munhoroondo yese, mhando dzakasiyana dzemuviri uye saizi zvave zvichionekwa se "zvakanaka."

Munguva pfupi yapfuura semakore zana apfuura, kuve wakadzikama chaive chinhu chinodikanwa, chevakadzi mune vakadzi. Vakadzi vatete vakamboedza kuwedzera uremu kuti vawedzere kufadza.

Nekudaro, zvakangoomera kuti munhu akasimba kuonda nekuisa uremu sezvazviri kune munhu akasimba kukura kuti abviswe.

Munguva yeRenaissance, muDutch mugadziri Peter Paul Rubens akazozivikanwa nekuda kwemifananidzo yake yevakadzi vasina hunhu, vaaifunga kuti ndiyo yaive runako.

Kusvikira nhasi, izwi rekuti "Rubenesque" rinoshandiswa kurondedzera munhu akanaka, akazara-munhu.

Muma1800s, veFrench Impressionists, kusanganisira Monet, Renoir naCézann, vakapenda vakadzi vezuva iro vaionekwa sevakanaka.

Ukatarisa pamifananidzo iyi, unogona kuona zviri nyore kuti vazhinji vevakadzi vacho vaive vakakura zvakanyanya kupfuura nhasi nzira dzekutiza.

Izvo hazvirambe kuti iyo "yakanaka" muviri wechikadzi wakachinja zvakanyanya mukati memakore makumi matanhatu apfuura, ichiita mutete uye toni inopesana neyakatenderedzwa uye yakapfava.

Zvisinei, vakadzi vekare havana kubhombwa nemifananidzo kazhinji isingawanikwe paInternet neTV.

Vakadzi vemazuva ano vakatarisanawo nenhamba yakawandisa yezviziviso zvezvirongwa uye zvigadzirwa zvinovimbisa kuvabatsira kuzadzikisa muviri wanhasi "wakanaka".

Munguva dzakawanda munhoroondo, vakadzi vakuru vaionekwa sevakadzi uye vanoyevedza. Nekudaro, iyo yemazuva ano "yakanaka" muviri idiki, yakatetepa uye ine toni, iyo inogona kunge isingawanikwe nemunhu wese.

Maonero Akasiyana Etsika ehuremu

Kunyangwe vanhu vari mhiri kweUS uye vazhinji veEurope vachifunga kuti mutete mutete kuti unokwezva, vanhu munzvimbo dzakasiyana dzepasi vanosarudza chimiro chakakura, chakakomberedzwa.

Mutsika dzakawanda, kutakura huremu hwakawedzerwa kunoenderana nekuzvara, mutsa, mufaro, kusimba uye kugarisana kwevanhu.

Sezvineiwo, nyika dzakapfuma kwazvo dzinokoshesa kuonda, nepo zvakapesana ichokwadi munyika dzisina kupfuma ().

Semuenzaniso, vaongorori vakafunda data kubva kune akati wandei asiri ekuMadokero vakashuma kuti 81% vaida vakadzi vakafuta kana vane mwero vakadzi, nepo 90% vaida vakadzi vane zviuno zvihombe nemakumbo ().

Nekudaro, kunyangwe pakati penyika dzakasimukira, izvo zvinoonekwa semuviri "wakakwana" zvinoita kunge zvinosiyana zvakanyanya zvichienderana nezvinodiwa nemunhu nedunhu.

Apo 18 graphic designers kubva kutenderera pasirese pavakakumbirwa kuti vashandure iyo yekuwedzera-saizi yemhando yemuviri mumuviri "wakanaka", huwandu hwezvakange zvichishamisa zvakati.

Iwo akashandurwa mavhezheni aive nemitumbi yemasero emuviri (BMIs) anotangira kubva ku17 chete kuChina kusvika 25.5 kuSpain, zvinoenderana nezviyereso zviri pakati pe102-153 mapaundi (anenge 46-69 kg) yemukadzi ane 5'5 ″ (165 cm) akareba.

Kunze kweiyo BMI yegumi neshanu, inoonekwa seisina huremu, izvi zvinoratidza kuti hukuru hwakasiyana-siyana uye maumbirwo emuviri anoonekwa seanokwezva uye anodikanwa, zvisinei nekuti akafanana zvakadii neizvo zvinowanzoonekwa se "zvakanaka."

Muviri "wakanaka" unosiyana zvakanyanya kubva munyika nenyika uye unowanzo kukanganiswa nehupfumi hwenzanga uye kusiyana kwevagari vayo.

Kana Iwe Uchinyatsoda Kuderedza Kurema

Kana saizi yako iri kukanganisa hutano hwako, kuenderera uchiteedzera uremu zvine musoro.

Kufutisa, kunyanya kufutisa, kunogona kuwedzera njodzi yezvirwere uye kudzikisa tarisiro yeupenyu. Kunyangwe zvichienderera mberi, zvinogona kuita kuti hupenyu hwezuva nezuva huome nekuda kwekuderera kwekufamba, mashoma simba mazinga uye kushomeka munharaunda.

Kutsvagisa kunoratidza dzimwe dzedzakanakisa nzira dzekuwedzera uremu dzinosanganisira kudya mapuroteni pakudya kwekuseni uye kudzivirira zvakagadziriswa carbs, pamwe nemamwe marongero mune ino chinyorwa.

Heano mamwe mashoma maitiro anogona kukubatsira iwe kubvisa huremu kure:

• Mapoka ekutsigira: Kubatana mumwe kunogona kupa kurudziro, kuzvidavirira uye kurudziro.Kuwedzera kune akawandisa ekuremerwa mapoka kunze kwenyika, pamhepo uye paFacebook, unogona kuwana nharaunda dzepamhepo dze lipedema nePCOS.
• Ziva kufambira mberi, kunyangwe kana ichinonoka: Ziva kuti iwe ungangoderedza uremu zvishoma nezvishoma uye unowana imwe yekuremerwa mapaundi. Kurasikirwa kunyangwe mashoma mapaundi pamwedzi kuchiri chiitiko chinonakidza.
• Ita zvinhu chaizvo paunenge uchiisa uremu hwezvinangwa: Usaedze kusvika kune yako "yakanaka" uremu. Kurasikirwa zvishoma se5% yehuremu hwemuviri wako kwakaratidzwa kuwedzera insulin kunzwa, uye kumwe kurasikirwa kunogona kutungamira kune mamwe mabhenefiti ().
• Pemberera kukunda kusinganetsi: Kufunga nezve kuvandudzwa kwekufamba, simba, marabhoritari maitiro uye kumwe kushandurwa kwehutano kunobatsira kwakakosha, kunyanya kana kuonda kuchiratidzika kunge kunononoka.

Kunyangwe kusanganisa aya marongero muhupenyu hwako asingakwanise kuvimbisa kuti iwe uchatetepa, vanogona kubatsira kuvandudza mikana yako.

Kana kufutisa kuri kukanganisa hutano hwako, kufamba uye hupenyu hwehupenyu, kutora matanho ekudzikisa huremu izano rakanaka. Kubatana neboka rekutsigira, kumisikidza zvinangwa chaizvo uye kupemberera kufambira mberi kwako kunogona kubatsira.

Shift Tarisa kune Zvakanyanya Hutano - Kwete Kurera Kurema

Kune vakadzi vakawanda, zvinangwa zvekudzikisa huremu zvine chekuita nehutano pane kuda kutaridzika zviri nani.

Pamwe iwe watove wakarasikirwa nehuremu, asi hauna kukwanisa kurasikirwa "aya ekupedzisira gumi kusvika pa20 mapaundi."

Kana kuti pamwe iwe wagara uri wakati kurei kupfuura avhareji, asi wanga uchiedza kudzikira pasi kudiki diki rehembe.

Iwe hausi wega kana iwe uchinzwa kuti waedza kudya kwese uye kurudziro yekuremerwa kurudziro, zvakadaro zvakadaro hauna kukwanisa kuzadzikisa mhedzisiro, kunyangwe iwe uchiedza kwazvo.

Kana zvirizvo, zvingave zvakanaka kuchinjisa tarisiro yako kuve seane hutano, akasimba uye akasimba sezvaungave iwe.

• Tarisa pane kugwinya: Kana zvasvika kune hutano, zvidzidzo zvakaratidza kuti kuva akagwinya kwakakosha kupfuura kuve mutete. Uyezve, kushanda nguva dzose kunogona kupa zvimwe zvakawanda zvakanaka ().
• Gadzira hukama huri nani nechikafu: Panzvimbo pekudya, shandira pakusarudza chikafu chinovaka muviri, kutarisisa nzara uye kuguta cues uye kudzidza kudya intuitively (,).
• Funga nezve mhedzisiro yekuedza kwako kwekutanga kwekudya: Rangarira kuti kurasikirwa uye kudzoreredza huremu kazhinji kunotungamira mukuwedzera mafuta ekuchengetedza uye kuwedzera huremu pamusoro penguva (,,).

Kunze kwekudzora kushushikana uye kushungurudzika, kushandura tarisiro yako kuita hutano hwakakwana chinangwa chako chekutanga chingangotungamira mukurasikirwa nehuremu kwenguva.

Kana iwe uchida kudzikira huremu kuti utaridzike zvirinani, asi hauna kubudirira kunze kwekuita zvese "zvakanaka" zvinhu, zvingave zvakanaka kuchinjisa yako yekutarisa. Panzvimbo pekuyedza kuwana huremu hwakati, vavarira kuva nehutano sezvinobvira.

Dzidza Kuda uye Kugamuchira Muviri Wako

Kukudziridza kukoshesa muviri wako kunogona kubatsira kune hutano hwako, mufaro uye maonero ehupenyu.

Kutsvagurudza kunoratidza kuti kudzokorora kuonda kwekuyedza kunogona kungotungamira mukuwedzera huremu, asi zvinogona zvakare kukonzeresa shanduko yemamiriro uye kuwedzera njodzi yekuvandudza hunhu husina kunaka sekubata kudya ().

Kune rimwe divi, kune humbowo hwekuti kufara nehuremu hwako kunogona kukonzera maitiro ane hutano uye hutano huri nani, zvisinei nehukuru hwako ().

Heano mamwe matipi ekudzidza maitiro ekuda uye kugamuchira muviri wako:

• Mira kurega nhamba dzichikutsanangudza: Panzvimbo pekugadzirisa huremu hwako, zviyero kana saizi yekupfeka, funga nezvekunzwa kwako, zvauri uye chinangwa chako muhupenyu.
• Dzivisa kuzvienzanisa iwe nevamwe: Usambofa wakaenzanisa muviri wako wega newemumwe munhu. Iwe wakasarudzika uye une zvakawanda zvakanaka hunhu. Tarisa pane kuve wakanyanya kugona iwe.
• Rovedza muviri kuti unzwe uye uite zvirinani: Panzvimbo pekushanda nesimba uchizama kupisa macalorie, ita zvekuita zvemuviri nekuda kwenzira yainoita kuti unzwe. Unokodzera kunzwa zvaunogona iye zvino uye mumakore ari kuuya.

Ziva kuti zvinogona kutora nguva kudzidza kudzidza kukoshesa muviri wako mushure memakore ekuyedza kuushandura. Izvo zvinonzwisisika. Ingoitora zuva rimwe chete panguva uye ita nepaunogona napo kutarisa pane zvakanaka.

Panzvimbo pekuenderera mberi nekuisa pekutanga kurasikirwa uremu, dzidza kuda uye kugamuchira muviri wako kuitira kuti ugare uine hutano uye unoshanda zvakanyanya muhupenyu hwako hwese.

Icho Chinokosha

Munharaunda yanhasi-inokoshesa kuve mutete, kusakwanisa kudzikisa huremu kunogona kukonzera kushungurudzika kwevakadzi vazhinji.

Uye ichokwadi kuti kurasikirwa nehuremu hwakawandisa kunokosha kana kuchikanganisa hutano hwako nekugara zvakanaka.

Asi kuyedza kuwana saizi isingakundike kunogona kukuvadza kupfuura kunaka.

Dzidza kuda uye kugamuchira muviri wako, kurovedza muviri uye kutevedzera mararamiro ehupenyu kuti uzvichengete uine hutano sezvinobvira uye dzivisa kuzvienzanisa.

Kuita izvi kunogona kuvandudza zvakanyanya hutano hwako hwese, kuzviremekedza uye mhando yehupenyu.