Ungaita sei kuti uve nedumbu rakatsanangurwa

Zvemukati

• Maitiro ekuita dumbu rakatsanangurwa
• Kudya kuti uwane dumbu rakatsanangurwa
• Exercise kutsanangura dumbu

Kuti uve nedumbu rakatsanangurwa, zvakakosha kuti uve nemuviri wakaderera mafuta muzana, padhuze ne20% yevakadzi uye 18% yevarume. Aya maitiro achiri mukati mehutano zvirevo.

Zvese kurovedza muviri uye chikafu chinotungamirwa, chekurasikirwa nemafuta uye kuva nedumbu rakatsanangurwa, chinofanira kuteverwa,kanenge mwedzi mitatu. Nenzira iyi, zvinokwanisika kucherechedza, kuongorora zvabuda uye kuita shanduko mukurovedza kana kudya, kuitira kuti usvike padumbu rakatsanangurwa nekukurumidza.

Iyo nguva yekusvika yakatsanangurwa dumbu yakatenderera mwedzi mitatu, kuverenga pane mafuta emuviri index (BMI) padhuze ne18 uye kudzidziswa kwenzvimbo uye kwakaringana, neakadzidziswa chiitiko chemuviri.

Maitiro ekuita dumbu rakatsanangurwa

Kuve nedumbu rakatsanangurwa zvakakosha ku:

• Kurera huremu (kana huwandu hwemafuta emuviri hwakawanda)
• Iva neakaderera-mafuta, chakanangwa chikafu
• Ita chimwe chiitiko chemuviri nguva dzese chinosanganisira yakakwira simba rekushandisa

Mafuta emuviri anonetsa kwazvo kupisa, kunyanya mudumbu revakadzi, sezvo chibereko chiri munzvimbo iyoyo uye chakafukidzwa nemafuta. Ndokusaka kungodzidziswa kusingabatsire kukurumidza kusvika padumbu rakatsanangurwa, kana paine mashoma mafuta kudya mune chikafu.

Kudya kuti uwane dumbu rakatsanangurwa

Kudya kuti uwane dumbu rakatsanangurwa kunofanirwa kusanganisira:

1. Kakawanda kunwa mvura. Mvura, pamusoro pekubatsira kuchengetedza ura nguva dzose, inobatsira kubvisa muviri wehupfu, kuchengetedza muviri nenhengo, senge itsvo nechiropa, zvine hutano.
2. Dzivisa kutora kwemafuta. Zano rakanaka rekudzora kushandiswa kwemafuta kutanga nekubvisa mafuta akazara uye izvo zvinosanganisira ruomba, mafuta kubva munyama uye zvakagadziriswa chikafu,senge lasagna kana makuki uye maputi. Zano pano nderekudya zvechisikigo, pasina kugadzirisa.
3. Idya zvenguva dzose, zvakapfuma zvekudya. Izvi zvinoreva kuti udye zvakasiyana siyana zvekudya, kunyanya zvakasikwa zvakatangira, mumavhoriyamu madiki uye kazhinji, maawa matatu ega ega, semuenzaniso, zuva rese. Izvi zvinochengetedza iyo glycemic curve inodzorwa uye iyo hutano hwepanyama uye hwepfungwa. Mhedzisiro yetsika iyi kudzikiswa kwemakoriyori anodyiwa zuva nezuva.

Exercise kutsanangura dumbu

Iwo akanyanya kurovedza muviri ekuti uve nedumbu rakatsanangurwa ndeavo anoshanda mudumbu dunhu, senge dumbu dumbu kana hypopressive gymnastics, semuenzaniso. Ona maitiro ekugadzira iyo bhodhi mune ino vhidhiyo:

Kuti uwane mhedzisiro, izvi zviitwa zvinofanirwa kuitwa zuva nezuva. Kana iwe uchinge uchinge uchinge uchinge uchinge uchirwadziwa kana uchiita chero eaya maitiro, iwe unofanirwa kutsvaga hutungamiriri hwehunyanzvi kuti uzviite.