Fake dzakaonda: chii, nei zvichiitika uye zvekuita
Zvemukati
Izwi rekuti manyepo rakaonda rinowanzo shandiswa kutsanangura vanhu vasina huremu, asi vane huremu hwakawanda hwemafuta emuviri, kunyanya kuwanda kwemafuta mudumbu, uye mwero wakaderera wemhasuru, izvo zvinotungamira kumikana yakawanda yekuve nematambudziko cholesterol yakakwira, chirwere cheshuga uye mafuta echiropa.
Nekudaro, zvakakosha kuti ganda rekunyepedzera riite tsika dzakanaka dzehutano kudzikisa huwandu hwemafuta mumuviri uye kuwedzera mhasuru, kudzivirira matambudziko. Nekudaro, zvinokurudzirwa kuti iwe utange kurovedza muviri nguva dzose uye uve nechikafu chine hutano uye chakaringana, zvirinani zvakapfuma mumapuroteni nemafuta akanaka.
Nei zvichiitika
Iko kuwedzera kwehuremu hwemafuta emuviri panguva imwechete iyo huremu hwakakodzera zera uye kukwirira kunogona kuitika nekuda kwemajini zvinhu, izvi imhaka yekuti vamwe vanhu vane shanduko diki mune iyo majini zvinhu zvinofarira mafuta enzvimbo.
Nekudaro, genetics inokanganiswawo nemararamiro, senge kuita kwemuviri uye tsika dzekudya. Kudya kusina hutano, kwakapfuma mushuga, makabhohaidhiretsi uye mafuta kunofarirawo kuunganidzwa kwemafuta mumuviri, pamusoro pekuwedzera mukana wekurwara kwezvirwere uye kuita kuti zviome kuwana mhasuru.
Kushaikwa kwekurovedza muviri, kunozivikanwa sekusaita basa, kunofarirawo kuwana mafuta, sezvo metabolism yemuviri isingaite shanduko dzinofarira kupisa kwemafuta uye kushandiswa kwemafuta iwayo sosi yesimba. Uye zvakare, mararamiro ehupenyu anoita kuti zviome kuwana mhasuru, zvichikonzera huremu hwakajairika uye kuwedzera kwehuwandu hwemafuta.
Nekudaro, kana paine hunhu hunogona kuenderana neyakaonda ganda, zvakakosha kuti munhu abvunze nyanzvi yezvinovaka muviri kuitira kuti kuongororwa kwemuviri kugadziriswe kuburikidza neiyo bioimpedance kana kuongorora kwemakanda eganda, pamusoro pekuita bvunzo. yeropa, senge yakazara cholesterol nezvikamu zvidiki uye kuyerwa kwevhitamini nemaminerari.
Ona muvhidhiyo inotevera mashandisiro anoita bioimpedance kuongorora:
Maitiro ekuderedza mafuta
Kuti udzikise huwandu hwemafuta pasina kunyanya kurasikirwa uremu uye unogona kufarira mhasuru kuwanda, zvakakosha kuti munhu atevedzere chikafu chine mashoma makabhohaidhiretsi uye huwandu hwakawanda hwemapuroteni nemafuta akanaka, sezvo zvichikwanisika kukurudzira kupisa kwemafuta apo uchifarira kuwana mhasuru.
Chikafu chakazara mafuta akanaka nzungu, nzungu, mhodzi, avocado, coconut nemafuta emuorivhi, uye zvinofanirwa kudyiwa pamwe chete nezvikafu zvine makabhohaidhiretsi kana mapuroteni muzvikafu zvishoma, muchishandisa musanganiswa wakadai se: michero + nzungu, chingwa + nzungu ruomba, vhokota vhitamini uye yogati + mbeu uye chia.
Uye zvakare, zvakakosha kuti uite kurovedza muviri nguva dzose, sezvo zvichikwanisika kuti kuonda uye mhasuru kuwana kunogona kuitika nenzira ine hutano.
Heano maitiro ekuziva iwo akakosha huwandu hwemafuta emuviri.
Maitiro ekuwedzera mhasuru
Kuti uwane mhasuru, zvakakosha kuita zviitiko zvemuviri zuva nezuva, zvinokurudzirwa kudzidzira zviitiko zvemuviri uye kusimbisa simba, senge kudzidziswa uremu uye muchinjikosemuenzaniso, sezvo ari iwo iwo anonyanya kukurudzira hypertrophy uye kusimbisa mhasuru.
Uye zvakare, zvakakosha kudya chikafu chakazara mumapuroteni uye mafuta echisikigo muzvikafu zvese zvezuva, kusanganisira zvinwiwa, nekuti izvi zvinoda kupora kwemhasuru uye kuwedzera kwehuremu hwakaonda hwemuviri. Nekudaro, sarudzo dzakanaka ndedzekusanganisira chizi nemazai muzvikafu zvishoma, uye gara uchidya huwandu hwakanaka hwenyama, hove kana huku yekudya kwemasikati uye kwemanheru.
Izvo zvakakoshawo kuti urangarire kuti kudyiwa kwakakwana kwemichero nemiriwo kunodiwa kuti mashandiro akanaka emuviri uye nekupa mavitamini uye zvicherwa zvinobvumidza kukura kwemhasuru.
Menyu sarudzo yemanyepo akaonda
Iyi tafura inotevera inoratidza muenzaniso we3-zuva menyu yemurume akagwinya kuti awane mhasuru uye kurasikirwa nemafuta:
| Snack | Zuva 1 | Zuva 2 | Zuva 3 |
| Kudya kwemangwanani | 1 mukombe wekofi nemukaka + 2 zvimedu zvechingwa chakazara + 1 zai + chizi | 1 yogati + 1 tapioca nehuku uye cheese | 1 kapu yemukaka wecocoa + 2 mazai akachekwa + 1 muchero |
| Kudya kwemangwanani | 1 apple + 10 chestnuts | 1 girazi remuto usina shuga + nzungu makumi maviri | 1 mashed bhanana + 1 punipuni nzungu ruomba |
| Lunch kudya kwemanheru | 3 maspuniki emupunga + 2 maspuniji ebhinzi + 1 wepakati steak + green saladi + 2 kiwis | huku pasta mudomasi muto + miriwo yakakwidzwa mumafuta emuorivhi + 1 orenji | hove yakabikwa + mbatatisi yakabikwa + 3 maspuniji emupunga + 2 maspuniji ebhinzi + kabichi yakarukwa + zvidimbu zviviri zveinanazi |
| Manheru masikati | yogati ne chia + 1 tapioca nezai | bhanan Smoothie ne 1 punipuni yenzungu ruomba + 2 mashupuni eoats | 1 mukombe wekofi nemukaka + 2 zvimedu zvechingwa chakazara + 1 zai + chizi |
Izvo zvakakosha kuti urangarire kuti icho chakanakira ndechekuti huwandu uye kugoverwa kwechikafu kutungamirirwe nenyanzvi yezvokudya, zvinoenderana nezvinodiwa nemunhu mumwe nemumwe.
Tarisa uone vhidhiyo inotevera kune mamwe matipi ekuti uwane mhasuru:
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