17 Dzakareruka Nzira dzeKubvisa maRudo Anobata

Zvemukati

• 1. Cheka Yakawedzera Shuga
• 2. Tarisa pane Hutano Mafuta
• 3. Zadza paFibre
• 4. Famba Muzuva rose
• 5. Kushushikana Zvishoma
• 6. Simudza Zviyereso
• 7. Wana Kurara Zvakakwana
• 8. Wedzera muZvese-Muviri Kufamba
• 9.Kuwedzera Yako Mapuroteni Kunwa
• 10. Wedzera Wako Cardio
• 11. Inwa Mvura Kuti Urambe Uine Mvura
• 12. Wedzera muComplex Carbs
• 13. Edza HIIT Workout
• 14. Dzidzira kudya zvine pfungwa
• Shingairira Yako Abs NePilates Moves
• 16. Deredza Kudzora Doro
• 17. Idya Zvese Zvekudya
• Icho Chinokosha

Pasinei nezita ravo rakanaka, hapana zvakawanda zvekuda nezvekubata kwerudo.

Mahara erudo ndiro rimwe zita remafuta akawandisa anogara pamativi echiuno uye akarembera pamusoro pebhurugwa. Iyo inozivikanwawo seye muffin yepamusoro, mafuta aya anogona kunge ari dambudziko kurasikirwa.

Vanhu vazhinji vanoedza kunongedza ino chaiyo nzvimbo ine isingagumi mativi crunches uye kumwe kufamba kwemudumbu kuno tarisa izvo zvinorema, mhasuru dzinomhanya pasi pamativi eturu.

Nekudaro, iyi haisi nzira inoshanda yekurasikirwa nerubata (1, 2).

Kuti ubvise zvibato zverudo pane zvakanaka, iwe unozofanirwa kuita dhayeti, kurovedza muviri uye shanduko yemararamiro.

Hedzino gumi neshanu nzira dzepanyama dzekubvisa rudo rwekubata.

1. Cheka Yakawedzera Shuga

Kudya zvine hutano kwakakosha kana iwe uchiedza kurasikirwa nemafuta mune chero nzvimbo yemuviri. Kunyorera shuga yakawedzerwa imwe yenzira dzakanakisa dzekuchenesa kudya kwako.

Yakawedzerwa shuga inowanikwa mune zvekudya uye zvinwiwa zvakaita semakuki, zviwitsi, zvinwiwa zvemitambo uye masoda. Izwi iri harishande pashuga yechisikigo inowanikwa muzvikafu zvine hutano kunge muchero wese.

Kunze kwekubatanidzwa neyakaurayiwa nenyaya dzehutano, dzakadai sechirwere chemoyo, metabolic syndrome uye chirwere cheshuga, kudya shuga yakawandisa kunogona kutungamira kuwanda kwemafuta emuviri, kunyanya mudumbu nzvimbo (,,).

Zvinotapira senge tafura yeshuga, yakakwira-fructose chibage sirafu (HFCS), huchi uye agave nectar zvese zvine shuga yakapusa inonzi fructose.

Ongororo zhinji dzakaratidza kuti fructose, kunyanya kubva muzvinwiwa zvinotapira, inokonzera kuwedzera kwemafuta emudumbu (,,).

Uyezve, chikafu chineshuga chakazara nema calories asi chine mashoma zvinovaka muviri. Kucheka kumashure pahuwandu hweshuga yakawedzerwa mukudya kwako kunogona kubatsira kudzikisa mafuta emuviri, kusanganisira rudo rwekubata.

2. Tarisa pane Hutano Mafuta

Kuzadza mafuta ane hutano seavocado, maorivhi, nzungu, mhodzi uye hove dzakakora zvinogona kubatsira kutetepa chiuno chako.

Haisi chete mafuta ane hutano anonaka zvinonaka, zvinokubatsira kuti unzwe uzere, zvichikonzera kuti utore mashoma macalorie zuva rese.

Imwe ongororo yevanopfuura vanhu zviuru zvinomwe vakaona kuti apo vatori vechikamu pavakadya chakakora-mafuta chikafu cheMediterranean chinowedzerwa nemafuta emuorivhi, vakarasikirwa nehuremu hwakawanda uye vakaunganidza mashoma emafuta emudumbu pane ayo ari pane mashoma-mafuta chikafu ().

Kutsiva chikafu chine mashoma-kudya nemafuta ane hutano kunogona kubatsira iwe kurasikirwa nemafuta emuviri. Izvi zvinogona kuve zvakapusa sekuwedzera zvidimbu zvidimbu zveavocado inonaka pakudya kwako.

Muchokwadi, kumwe kuongorora kwakaratidza kuti vanhu vanodya maavocado vanorema kushoma uye vane mafuta mashoma emudumbu pane avo vasina ().

Kunyangwe mafuta ane hutano ari akakwirira mumakoriyori, kusanganisira zviyero zvine mwero mukudya kwako zvinogona kukubatsira kuteura mapaundi.

3. Zadza paFibre

Kuwedzera chikafu chakapfuma mune yakasungunuka fiber kune ako ezuva nezuva maitiro anogona kukubatsira iwe kubvisa yakasindimara erudo inobata. Fibha inogadziriswa inowanikwa mune zvekudya zvakaita bhinzi, nzungu, oats, miriwo nemichero.

Izvo zvinobatsira kuti urambe uchinzwa kuzara kwenguva yakareba kwenguva nekudzora kugaya uye kudzikisira kunzwa kwenzara.

Iwo manzwiro akareba ekuzara fiber anounza ave akaratidzirwa kudzikisa huwandu hwecalori vanhu vanodya mukati mezuva rese, zvichitungamira kuhuremu hwekurema ().

Imwe ongororo yakaratidza kuti vanhu pavakawedzera huwandu hwesubble fiber yavakadya nemagiramu gumi pazuva pazuva rinopfuura makore mashanu, vakarasikirwa neavhareji ye3.7% yemafuta avo evisceral, rudzi runokuvadza rwemafuta emimba (12).

Zvakare, chikafu chese chakazara mune yakasungunuka faibha chinowanzo kuve chakazara neyakavaka muviri. Uyezve, iwo akanaka kune ane hushamwari, hutano-hunosimudzira hutachiona mumatumbu ako ().

4. Famba Muzuva rose

Kutsvaga nzira dzakareruka dzekuwedzera huwandu hwemacalorie aunopisa mukati mezuva rese inzira yakanaka yekurasikirwa nemafuta emuviri akawandisa.

Vanhu vazhinji vanotungamira ehupenyu hwekugara uye mabasa edesiki emabasa anosanganisira kugara kwemaawa kumagumo. Zvidzidzo zvinoratidza kuti kugara kwenguva yakareba hakuna kunaka kune hutano hwako kana chiuno chako.

Imwe ongororo yevanhu 276 yakawana kuti yega-maminetsi gumi neshanu yekuwedzera maitiro ekugara yaibatanidzwa ne0.05-inch (0.13-cm) kuwedzera muhukuru hwechiuno. Hwakagara hunhu hwakatsanangurwa sekugara kana kugara ().

Kugadzira tsika yakapusa sekumisikidza timer yega yega hafu yeawa kusimuka uye kufamba kunzvimbo inotonhorera yemvura kunogona kuita mutsauko mukuru wekudzikira uremu.

Kuisa mari mu pedometer inzira yakanaka yekutevera nhanho dzako uye kunyatsoona kuti uri kufamba zvakadii mukati mezuva.

5. Kushushikana Zvishoma

Kushushikana kunze kunokanganisa hutano hwako hwepfungwa uye hwepanyama, uye kunogona kukukonzera kuwana mafuta emudumbu.

Izvi zvinodaro nekuti kushungurudzika kunokonzeresa kugadzirwa kwehormone cortisol. Iyo inozivikanwawo se "kushungurudzika mahormone," cortisol inogadzirwa neako adrenal gland mukupindura kune kunetseka mamiriro.

Kunyangwe ichi chiri chiito chinowanzoitika, kushushikana kwenguva refu uye kuwedzererwa kune cortisol kunogona kukonzera zvisingadiwe mhedzisiro senge kushushikana, kutemwa nemusoro, nyaya dzekugaya uye kuwedzera uremu (,,).

Ongororo dzakawanda dzakabatanidza kuwedzera kwecortisol nekuwedzera uremu, kunyanya kutenderedza midsection (,,).

Kuti udzikise kushushikana uye kudzivirira mafuta emudumbu, tarisa pane zviitiko zvakaita seyoga uye kufungisisa izvo zvakaratidzwa kudzikisa mazinga ecortisol (,).

6. Simudza Zviyereso

Kuita chero rudzi rwechiitiko chemuviri kunogona kukubatsira kurasikirwa nemaoko ako erudo, asi kuwedzera uremu kudzidzisa pane ako maitiro kunogona kubatsira zvakanyanya.

Iwo mazwi ekuremerwa kudzidziswa, kudzidziswa kwesimba uye yekudzivirira kudzidziswa kazhinji anogona kuchinjika. Izvo zvese zvinoreva kukwikwidza tsandanyama dzako uchipesana neimwe nzira yekurwisa kuvaka simba rako.

Nepo kurovedzwa kweaerobic kuchiwanzopisa macalorie mazhinji panguva yekurovedza muviri, kudzidziswa kwekudzivirira kunobatsira muviri kuvaka mhasuru yakaonda uye kupisa akawanda macalorie pazororo.

Kubatanidza kudzora kudzidzira pamwe neaerobic kurovedza muviri kwakaratidzirwa kuve kunoshanda kwazvo pakupisa mafuta emudumbu.

Muchokwadi, kumwe kuongorora kwevanhu vakawandisa uye vakafutisa vanhu vakawana kuti musanganiswa wekurwisa uye kurovedza muviri kwakanyanya kushanda kudzikisira huremu hwemuviri uye mafuta emudumbu pane kurovedza muviri kana kusimbisa simba wega ().

Uyezve, kuramba kwekudzidzira kunopa metabolism yako kuwedzera zvishoma, zvichikubatsira kupisa macalorie mukati mezuva rese (24).

7. Wana Kurara Zvakakwana

Kufanana nekushushikana, kusawana zvakakwana kurara kunowedzera cortisol mazinga mumuviri, izvo zvinogona kutungamira mukurema.

Zvidzidzo zvakaratidza kuti vanhu vasina kurara vanowanzorema uye vane mafuta emuviri akawanda kupfuura avo vanowana kurara zvakakwana.

Imwe ongororo yakatevera vanhu vanopfuura chiuru kwemakore mashanu yakaona kuti avo vairara mashoma pane maawa mashanu pahusiku vairema zvakanyanya uye vaine mafuta emimba akawanda kupfuura avo vairara kwemaawa manomwe kusvika masere pahusiku ().

Kushaikwa kwekurara kwave kuchisanganisirwa nenjodzi yakawedzera yechirwere cheshuga uye kufutisa (,).

Kuti uzvidzivirire kubva pakuwana huremu nekuda kwekusakwana kwekurara, tarisa kuwana manomwe kusvika masere maawa asina kumiswa ekurara husiku humwe.

8. Wedzera muZvese-Muviri Kufamba

Kufunga nezvekugadzirisa chikamu chemuviri wako chinokunetsa zvakanyanya kungave kuri kuyedza, asi kurovedza muviri wese ingave iri nzira inobudirira yekudzikisa pasi mabatiro erudo.

Kudzidziswa kweSpot haisi nzira yakakosha yekurasikirwa nemafuta akaomarara uye yakaratidzwa kunge isingabatsiri muzvidzidzo zvinoverengeka (, 29).

Nzira iri nani yekurasikirwa nemafuta emuviri asingabatike ndeyekuisa-muviri wese uchifamba mukudzidzira kwako uye wedzera mumaeerobic maekisesaizi anoshanda hombe mhasuru kamwechete.

Zvidzidzo zvakaratidza kuti kurovedza muviri kunoshanda nemuviri wese, kunge burpees kana kushandisa tambo dzehondo, kupisa akawanda macalorie kupfuura echinyakare kurovedza senge kusundira-kumusoro ().

9.Kuwedzera Yako Mapuroteni Kunwa

Kuwedzera mapuroteni epamusoro-soro kuzvikafu zvako kunogona kukubatsira kurasikirwa nemafuta uye nekuchengetedza huremu hune hutano. Mapuroteni anokubatsira kuti ugare wakakwana pakati pekudya uye zvinogona kutodzora shungu yekunwa ().

Uyezve, zvidzidzo zvakaratidza kuti kudya kwakapfuma mumapuroteni kunonyanya kushanda pakuderedza mafuta emudumbu pane kudya kwakaderera mumapuroteni (,).

Pamusoro pezvo, kutevera yakakwira-mapuroteni chikafu kunogona kukubatsira iwe kuchengetedza huremu hwako kana iwe wasvika pachinangwa chako ().

Kusanganisira epuroteni yemhando yepamusoro senge mazai, nzungu, mhodzi, bhinzi, chikafu chegungwa, huku uye nyama muzvikafu zvako zvinogona kubatsira kudzikisira mafuta akawandisa, kusanganisira mabato erudo.

10. Wedzera Wako Cardio

Zvemwoyo kana aerobic kurovedza zvinotsanangurwa sechero chiitiko chinokwidza moyo wako kwenguva yakareba.

Kushanda kweAerobic kunobatsira kupisa macalorie uye kunoderedza mafuta akawandisa pamuviri, izvo zvinogona kubatsira kudzikisira mashandiro erudo (, 36).

Vanhu vazhinji vanonzwa kutya nekukwirisa-kwakasimba kwechimiro chekumwe kushanda kweeerobic, sekutenderera kana kumhanya. Nekudaro, kune zvakawanda zvakaderera-zvinokanganisa, anotanga-ane hushamwari maekisesaizi mairi ayo ari nyore kuita.

Kushambira, kushandira kunze pamushini we elliptical kana kungo famba uchimhanya-mhanya dzese dzakanakisa nzira dzekupinda mueerobic Workout maitiro.

Nyanzvi senge Centers for Disease Control uye Kudzivirira dzinokurudzira anokwana maminetsi zana nemakumi mashanu pasvondo rekuenzanisira-kusimba kurovedza muviri. Ndiyo maminetsi makumi maviri pazuva ().

11. Inwa Mvura Kuti Urambe Uine Mvura

Zvakakodzera hydrate muviri wako unofanirwa kune hutano hwakakwana.

Kunyangwe mvura iri iyo yakanyanya kunaka mvura yekumwa, vanhu vazhinji vanowanzo svikira kune zvinotapira zvinwiwa semitambo zvinwiwa, tii uye muto pavanonzwa nyota.

Iwo macalorie neshuga anowanikwa muzvinwiwa zvinotapira zvinowedzera uye zvinogona kukukonzera kuti uwane mafuta kutenderedza chiuno.

Zvidzidzo zvakaratidza kuti kudya kwakanyanya kweshuga-zvinotapira zvinwiwa zvinosanganiswa nekurema, kunyanya mudumbu (,).

Uyezve, macalorie emvura haana maitiro akafanana penzara sechikafu chakasimba, zvichiita kuti zvive nyore kunwa yakawandisa macalorie neshuga ().

Panzvimbo pezvinwiwa zvine shuga, hydrate nemvura yakajeka kana inopenya, kana tii isina shuga.

12. Wedzera muComplex Carbs

Kuchinja macarhydrate akacheneswa sechingwa chena, pasita uye mupunga muchena wemutobvu-dense yakaoma macarbbs kunge mbatatisi, bhinzi, oats uye mupunga wakasvibira zvinogona kukubatsira kudurura mafuta emudumbu.

Kusiyana neakanatswa macarbs anokusiya uchinzwa nzara, akaomarara carbs anokuita kuti unzwe kugutsikana mukati mezuva rese uye anogona kukubatsira iwe kudya zvishoma.

Izvi zvinodaro nekuti makabhohaidhiretsi akaomeswa anocherwa zvishoma nezvishoma nekuda kwehuwandu hwefibre.

Zvidzidzo zvakaratidza kuti kusanganisira fiber-yakafuma makabhohaidhiretsi mune chako chikafu kunogona kubatsira iwe kudzikisa huremu, izvo zvinogona kubatsira kudzikisira pasi rudo anobata (,).

Imwe ongororo yevanhu makumi mana nemasere yakaona kuti avo vaidya oatmeal pakudya kwemangwanani vakagara vakaguta uye vachidya zvishoma pakudya kwemangwanani uye kwemasikati pane avo vaidya zviyo ().

Kusarudza fiber-yakapfuma yakaoma makabhohaidhiretsi pamusoro akacheneswa makabhohaidhiretsi inzira huru yekudzikisa huremu uye kubvisa mabatiro erudo.

13. Edza HIIT Workout

Yakakwira-yakasimba nguva yekudzidzira (HIIT) inogona kunge iri yekushanda kwakanyanya kurasikirwa nemafuta emuviri.

HIIT kurovedzwa inosanganisira pfupi kuputika kweakanyanya aerobic kurovedza muviri, imwe neimwe ichiteverwa nenguva yekudzoreredza. Aya mashandiro anokurumidza uye anoshanda, uye ongororo dzakawanda dzakaratidza kuti dzinogona kukubatsira kurasikirwa nemafuta emuviri.

Ongororo ichangoburwa yeongororo gumi nesere yaisanganisira vanhu vanopfuura mazana masere vakaona kuti HIIT yainyanya kushanda mukuderedza mafuta emuviri nekuvandudza kugwinya kwemweya kupfuura echinyakare, kusimba-kusimba, kuenderera kwemaitiro ()

Pamusoro pezvo, HIIT yakaratidzirwa kuve chishandiso chine simba kurwisa mafuta edumbu.

Chidzidzo chimwechete chaisanganisira vakadzi makumi matatu nevapfumbamwe vakaona kuti kuwedzera HIIT kumabasa kwakanyanyisa kudzora mafuta edumbu pane echinyakare kudzidziswa wega (45).

Zvakare, kurovedzwa kweHIIT kunopisa toni yemakoriyori munguva pfupi, zvichireva kuti haufanire kupedza maawa kujimini ().

14. Dzidzira kudya zvine pfungwa

Kutarisa pane chikafu chako uye kubhadhara zvakanyanya kune manzwiro aunoita uchidya kunogona kukubatsira iwe kudurura mapaundi kubva kune yako midsection.

Kudya zvine hungwaru kuita kunogona kukubatsira iwe kudzora tsika dzako dzekudya uye kunogona kukutungamira kunwa mashoma macalorie.

Kudya zvine hungwaru kunosanganisira kutarisisa nzara uye kuguta zvimiro, kudya zvishoma nezvishoma usingakanganisike uye kunzwisisa kuti chikafu chinokanganisa sei mafungiro ako uye hutano.

Iyi inzira yakanaka kwazvo yekuwana hutano, panyama nepfungwa, uye yakaratidzirwa senzira inoshanda yekudzikisa uremu.

Imwe ongororo yevakadzi makumi mana nevasere vakafuta uye vakafuta vakaona kuti kufunga kwekudya maitiro kwakatungamira mukurasikirwa kukuru kwemafuta emudumbu uye kudzikiswa kwemazinga ecortisol, zvichienzaniswa pasina kupindira ().

Uyezve, kudzidzira kudya zvine pfungwa kunogona kukubatsira kuti urambe uine huremu hwakanaka kana uchinge wasvika pachinangwa chako (,).

Shingairira Yako Abs NePilates Moves

Zvinogona kuve zvakaoma kuwana iko kushanda kwakanaka kwaunofarira.

Neraki, mapilates inzira yekutanga-inoshamwaridzika yekurovedza muviri iyo inobatsira kugadzirisa iyo abs. Iyi tsika inobatsira kuvandudza kuchinjika, kumira uye musimboti simba ().

Kuwedzera mashandiro epilates kune ako maitiro kungatokubatsira iwe kurasikirwa uremu uye kudzikisa chiuno chako.

Kumwe kuongorora kwevakadzi makumi matatu vakafutisa uye vakafuta vakaona kuti mavhiki masere evapiriti akanyanya kudzora mafuta emuviri, chiuno chakatenderedza uye chiuno ().

Pilates inogona kuchinjwa zvichienderana nehutano hwako uye inokodzera mazera ese.

Muchokwadi, kumwe kuongorora kwevakadzi makumi mashanu vechikuru vane makore makumi matanhatu zvichikwira vakaona kuti mavhiki masere emapati mapirate akanyanya kudzora mafuta emuviri uku achiwedzera kuonda kwemuviri ().

16. Deredza Kudzora Doro

Nzira iri nyore yekucheka macalorie uye kurasikirwa nehuremu kudzora pazvinwiwa zvinodhaka.

Kunwa doro rakawandisa kwakabatanidzwa nekufutisa uye kuwedzera kwemafuta emuviri, kunyanya pakati (,).

Mune kumwe kuongorora kwevanhu vanopfuura zviuru zviviri, kunwa zvine mwero uye kunyanyisa kunwa doro kwakabatanidzwa nenjodzi yakakwira yehuwandu nekufutisa kwepakati ().

Doro rinowedzerawo manzwiro enzara nekusimudzira maseru ehuropi ayo anodzora chishuwo, izvo zvinogona kuita kuti iwe udye akawanda macalorie (,).

Uyezve, zvinwiwa zvinodhaka zvakawanda zvinoremerwa nemakori uye neshuga yakawedzerwa, izvo zvinogona kukonzera kuti uwedzere uremu.

Kunyangwe kunwa zvidhakwa zvidhakwa kwave kuchisunganidzwa nezvikomborero zvehutano senge njodzi yakadzikira yehosha yemoyo, kunwa zvakanyanya hakuna kunaka kune hutano hwako hwese kana chiuno (58).

17. Idya Zvese Zvekudya

Imwe yedzakareruka nzira dzekubvisa rudo rwekubata ndeyekudya chikafu chakazara mune zvese, zvisina kugadzirwa chikafu.

Chikafu chakakwenenzverwa zvakanyanya senge chikafu chinokasira, chikafu chakakangwa, maswiti uye madinhi eTV ane zvigadzirwa zvisina kunaka kune hutano.

Zvidzidzo zvinoratidza kuti vanhu vanodya zvakawanda zvakagadziriswa zvekudya vari panjodzi huru yekufutisa, pamwe nezvirwere zvisingaperi seshuga uye chirwere chemwoyo (59,,).

Kubatanidza zvakazara, zvekudya zvechisikigo mukudya kwako inzira yakanaka yekudzora chiuno chako. Zvikafu zvine hutano zvakakwana zvinosanganisira miriwo, michero, nzungu, mhodzi, mapuroteni akaonda uye tsanga dzakazara.

Kugadzirira chikafu chakagadzirwa nezvikafu zvese pamba, pane kusarudza zvekufanogadzirira ndiro, inogona kunge iri imwe nzira huru yekurasa rudo rwekubata.

Kutsvagurudza kunoratidza kuti vanhu vanogara vachidya zvekugadzirira zvakagadzirwa zvinotengeswa kumashopu eresitorendi uye maresitorendi anotengesa chikafu vane mafuta emudumbu akawanda kupfuura avo vasina ().

Icho Chinokosha

Sezvauri kuona, kune nzira dzakareruka uye dzechisikigo dzekubvisa mabato erudo.

Kuedza maitiro matsva ekurovedza muviri, kudya zvishoma zvigadzirwa zvakagadziriswa uye kuwana fiber yakawanda mukati mezuva rese kunogona kukubatsira iwe kuwana yakatetepa chiuno.

Kuti urasikirwe nemafuta uye uzvichengetedze kure, unofanirwa kuita shanduko dzisingaperi kuchikafu chako, kurovedza muviri maitiro uye mararamiro.

Kunyangwe kuchinjisa chimwe chinhu chehupenyu hwako kunogona kukonzeresa kurasikirwa nekurema, kubatanidza dzinoverengeka dzenzira dziri pamusoro kuchakupa mukana uri nani wekurasikirwa nerubatsiro rwako rwekuda zvakanaka.