Kurasikirwa nedumbu mumwedzi mumwe chete

Zvemukati

• 1. Ita maekisesaizi
• 3. Inwa green tea
• 4. Inwa apple cider vhiniga
• 5. Idya zvekudya zvakapfuma nefibha inonyungudika
• 6. Idya mapuroteni akawanda
• 7. Idya hove
• 8. Bvisa shuga
• 9. Edza kuita nguva yekutsanya
• Chii chisingadyiwe
• Chekuita kuti usaise huremu futi

Kuti uderedze huremu uye kurasikirwa nedumbu mumwedzi mumwe, unofanirwa kurovedza muviri kanokwana katatu pasvondo uye uine kudya kunodzivirira, kushandisa zvishoma zvigadzirwa zvakapfuma mushuga nemafuta, kuti muviri ushandise simba rakaunganidzwa nenzira yemafuta.

Izvo zvakakosha kuti unyore pasi zvikonzero nei iwe uchida kurasikirwa nedumbu, kuitira kuti urambe uchitarisa pachinangwa chekupedzisira, kuyera kutenderera kwedumbu, kutora mifananidzo yekufambira mberi kwako uye uine chikero chekuzviyera iwe kamwe pasvondo, nekuti nenzira iyo iwe unogona kuwana pfungwa yekushanduka uye zvakanakira kurovedza muviri uye kudya.

Iyo yakanaka ndeye kubvunza chiremba kuti aongorore hutano usati watanga zviitiko zvemuviri, izvo zvinofanirwa kuitwa uchitungamirwa nemudzidzisi wepanyama uye chikafu neanodya nenzira yakasarudzika yekuzadzisa zvinangwa nenzira yakanangwa uye ine hutano.

Dzimwe nzira dzinogona kukubatsira kurasikirwa nehuremu uye kurasikirwa nedumbu mumwedzi mumwe ndeidzi:

1. Ita maekisesaizi

Zano rakakura rekumhanyisa metabolism kurasa dumbu kushandisa cayenne mhiripiri yakafuma mu capsaicin, chinhu che thermogenic chinoshanda nekuwedzera metabolism uye caloric expenditure, iyo inofarira kurasikirwa kwehuremu uye dumbu mafuta. Uye zvakare, capsaicin kubva kune cayenne mhiripiri inogona kubatsira kudzikisa nzara nekubatsira kudya zvishoma zuva rese.

Nzira yakanaka yekushandisa cayenne mhiripiri ndeyekuisa pini kune litre yemvura uye nekunwa mukati mezuva, uchichenjerera kusawedzera zvakawandisa, nekuti chinwiwa chinogona kuwana zvinwiwa zvakanyanya.

Imwe sarudzo ndeyekuisa 1 kapuni (yekofi) yecayenne pepper poda mu 1 litre yemafuta emuorivhi woishandisa kurongedza saradhi.

Panyaya yevanhu vane matambudziko ekurwadziwa nechirwere chemoyo kana gastritis, mumwe anogona kuedza kutora tii yejinnamoni nesinamoni mukati mezuva, asina shuga, nekuti inobatsirawo kupisa mafuta.

Uye zvakare, munhu wacho anofanirwa kunwa anosvika maviri litita emvura pazuva, achiwedzera madonhwe mashoma emonimu kuvandudza zvinwiwa uye kudzivirira majusi netiyiti dzakasimukira.

3. Inwa green tea

Green tii inogona kubatsira kudzikisa mafuta emudumbu nekuti ine makatekini, caffeine uye polyphenols mune ayo maitiro ane thermogenic zvivakwa, izvo zvinobatsira kukurumidza metabolism, zvichikonzera muviri kushandisa simba rakawanda, zvichibatsira kurasikirwa nedumbu.

Iyo yakanaka ndeye kunwa 3 kusvika ku5 makapu e green tea pazuva kuti ikubatsire kurasikirwa nedumbu rako. Ona maitiro ekugadzirira girini tii kurasikirwa uremu.

4. Inwa apple cider vhiniga

Apple cider vhiniga yakapfuma mune antioxidant uye anti-kupisa zvinhu izvo zvinobatsira kuwedzera kubviswa kwemafuta uye kudzivirira kuwanda kwayo, saka inogona kukubatsira kurasikirwa nedumbu.

Kuti udye apple cider vhiniga, unogona kudzikisa 1 kusvika ku2 mashupuni eapuro cider vhiniga mugirazi remvura uye woinwa maminetsi makumi maviri usati wadya mangwanani, masikati kana kudya kwemanheru. Zvakakosha kusuka muromo wako kana kunwa mvura mushure mekudya apuro cider vhiniga kuti udzivise kukuvadza mazino ako.

Ona mamwe mabhenefiti eaple cider vhiniga uye maitiro ekuishandisa.

5. Idya zvekudya zvakapfuma nefibha inonyungudika

Soluble dietary fibers inogona kukubatsira kurasikirwa nemudumbu mafuta uye inosanganisira oats, bhari, flaxseeds, gorosi hutachiona, bhinzi, mabhurusi mabukira, yakabikwa broccoli, avocado, peya uye apuro ine peel, zvinokurudzirwa kudya 1 kushumirwa kwe fiber imwe neimwe maawa matatu, Semuyenzaniso.

Tambo idzi dzino nyungudika dzinowedzera kunzwa kwekuguta mushure mekudya, izvo zvinobatsira kudya zvishoma mukati mezuva, zvichibatsira nekuonda uye kurasikirwa nedumbu. Uye zvakare, idzi tambo dzinotora mvura kubva kuchikafu, kurwisa kupatirwa, kuderedza kuzvimba kwemimba uye kugadzirisa ura. Tarisa uone izere runyorwa rweakakwira fiber chikafu.

6. Idya mapuroteni akawanda

Zvikafu zvine mapuroteni, zvakadai sehove, nyama yakaonda uye bhinzi, zvakakosha pakubatsira kurasikirwa nedumbu uye chiuno nekuti zvinowedzera kuburitswa kwepeptide mahormone iyo inoderedza chishuwo uye inosimudzira kuguta, pamusoro pekuwedzera chiyero chemetaboli uye kubatsira kuchengetedza huwandu kuonda tsandanyama panguva yekuderedza uremu.

Zvimwe zvidzidzo zvinoratidza kuti vanhu vanodya mapuroteni mazhinji vanowanzove nemafuta mashoma epamuviri pane avo vanodya yakaderera mapuroteni chikafu.

Zano rakakura rekuwedzera mapuroteni kutora chikamu cheprotein senge 2 mazai akaomeswa, 1 gaba re tuna mukati memvura kana 1 chikamu chenyama yakaonda senge isina zamu rehuku kana hove yakabikwa kana yakagochwa kwemasikati nekudya kwemanheru, pamwe nekukwirisa neplate izere nemasaladi ayo anogona kugara achisiyana-siyana.

7. Idya hove

Hove dzakadai salmon, herring, sardines, mackerel uye anchovies zvakapfuma mu omega 3 iyo inobatsira kudzikisa mafuta emudumbu uye, nekudaro, inofanirwa kuverengerwa mukudya kuti urasikirwe nedumbu.

Iyo yakanaka ndeyekudya idzi hove kanokwana kaviri kana katatu pavhiki, kana kushandisa omega 3 yekuwedzera, nekutungamirwa nachiremba kana nyanzvi yezvokudya. Tarisa uone zvese zvakanakira omega 3.

8. Bvisa shuga

Shuga mushure mekumedza inoshanduka kuita simba rinochengetwa muchimiro chemafuta, kunyanya mudumbu. Uye zvakare, shuga yakanyanyisa caloric uye nekudaro kuibvisa kubva kuchikafu kunobatsira iwe kuonda uye kurasikirwa nedumbu.

Zano rakakura ndere kumira kuwedzera shuga pane chikafu, kofi, muto uye mukaka, asi zvakare zvakakosha kuti uverenge zvinyorwa zvacho nekuti shuga iriko muzvikafu zvakawanda. Ona kuti shuga inogona kuvanzwa sei muchikafu.

Iko kushandiswa kwekutapira kunoodzwa moyo, nekuti iwo ane huturu hunokanganisa kuonda. Nekudaro, kana munhu wacho asingakwanise kurwisa zvihwitsi, vanogona kuyedza Stevia, inova inotapira yakasikwa, kana kushandisa huchi, asi zvishoma.

Tarisa vhidhiyo inotevera kuti uone kuti ndezvipi zvimwe zvaungaite kurasikirwa nedumbu mumwedzi mumwe:

9. Edza kuita nguva yekutsanya

Kutsanya kuri pakati nepakati inzira yekudya iyo inobvumidza muviri kushandisa masosi emafuta sosi yesimba, uye inogona kuitwa kwemaawa gumi nemaviri kusvika makumi matatu nemaviri pasina kudya.

Rudzi urwu rwekutsanya runogona kukubatsira kurasikirwa nedumbu rako, mukuwedzera pakuderedza insulin kusagadzikana, kugadzirisa mhando 2 chirwere cheshuga uye kudzosera prediabetes.

Nekudaro, kuti uite kutsanya kwekumbomira, mumwe anofanirwa kubvunza chiremba kana chiremba wezvekudya kuti atungamire nzira chaiyo yekuzviita uye kana munhu wacho asina dambudziko rehutano, kutsanya kwepakati nepakati kunopesana.

Mune yedu podcast nyanzvi yezvokudya Tatiana Zanin, anojekesa kusahadzika kukuru pamusoro pekutsanya kwepakati, ndezvipi zvakanakira, kuzviita sei uye chekudya mushure mekutsanya:

Chii chisingadyiwe

Kuti urasike dumbu nekukurumidza, pamusoro pekudya kwakaringana uye kurovedza muviri, iwe unofanirwa kudzivirira:

• Chikafu chakakwira mumafuta ekushambadzira seyakashandurwa uye kugadzirwa chikafu, majarini, makeke, makuki akazadzwa, microwave popcorn uye pakarepo noodles, semuenzaniso;
• Zvinwiwa zvinodhaka nekuti ivo vanobatsira kuunganidza mafuta mudumbu;
• Zvikafu zvine shuga yakawanda senge zviyo zvemangwanani, michero yakakangwa, granola kana majusi emagetsi;
• Carbohydrate sechingwa, hupfu hwegorosi, mbatatisi uye mbatatisi.

Uye zvakare, kana uchibika, munhu anofanirwa kudzivirira kushandisa canola, chibage kana soy mafuta uye kutsiva mafuta ekokonati ane hutano uye anogona kubatsira kudzikisa mafuta emudumbu.

Chekuita kuti usaise huremu futi

Kuti usapfeke huremu uye uwane dumbu, zvakakosha kuti urambe uchidzidzira kurovedza muviri nguva dzose, chengetedza kudya kunovaka muviri uye kutsiva, pazvinenge zvichibvira, zvigadzirwa zvine maindasitiri uye zvine shuga zvine chikafu chechisikigo.

Kana munhu akanyanya kufuta, tevera nachiremba, nyanzvi yezvokudya kuti awane uremu hune hutano uye mudzidzisi wepanyama kuti atungamire maitiro ekurovedza muviri ega uye kudzivirira kukuvara. Mune zvimwe zviitiko, zvingave zvakafanira kushandisa uremu zvinodhaka zvinokurudzirwa nachiremba wemagetsi.

Onawo chirongwa chakazara chekurasa dumbu mu1 vhiki.