Zvinotora Nguva Yakareba Sei Kuti Uderedze Kurema?

Zvemukati

• Kurasikirwa kwehuremu kunoitika sei
• Zvinhu zvinokanganisa kuonda
• Gender
• Zera
• Kutanga nzvimbo
• Koriori kushomeka
• Kurara
• Zvimwe zvinhu
• Kudya kwakanyanya kwehuremu
• Mitengo yakachengeteka yehuremu
• Chinokosha

Kunyangwe iwe uchida kudzikira uremu kune yakakosha chiitiko kana kungo gadziridza hutano hwako, kuonda kurasikirwa chimwe chinangwa.

Kuti ugadzire zvaunotarisira, ungangoda kuziva kuti huremu hupi hwekurema uremu.

Ichi chinyorwa chinotsanangura zvinhu zvinokanganisa kuti zvingatora nguva yakareba sei kuti uderedze huremu.

Kurasikirwa kwehuremu kunoitika sei

Kurera huremu kunoitika kana iwe uchigara uchidya mashoma macalorie pane iwe kupisa zuva rega rega.

Zvakare, kuwedzera huremu kunoitika kana iwe uchigara uchidya akawanda macalorie kupfuura iwe aunotsva.

Chero chikafu kana chinwiwa chaunoshandisa chine macalorie anoverengera kune yako yakazara koriori yekudya.

Izvo zvakati, iyo macalorie aunopisa zuva rega rega, ayo anozivikanwa sesimba kana koriori mari, zvakati omei.

Kushandiswa kwekalori kunoumbwa nezvinhu zvitatu zvinotevera ():

• Kuzorora metabolic rate (RMR). Iyi ndiyo nhamba yemakoriori muviri wako unoda kuti urambe uchiita mashandiro anoita muviri, sekufema uye kupomba ropa.
• Thermic mhedzisiro yechikafu (TEF). Izvi zvinoreva macalorie anoshandiswa kugaya, kupinza, uye kugaya chikafu.
• Thermic mhedzisiro yechiitiko (TEA). Aya ndiwo macalorie aunoshandisa panguva yekurovedza muviri. TEA inogona zvakare kusanganisira isiri-yekurovedza muviri chiitiko thermogenesis (NEAT), iyo inoverengera macalorie anoshandiswa pazviitwa zvakaita seyadhi basa uye fidgeting.

Kana huwandu hwemacalorie iwe hwaunoshandisa hwakaenzana nenhamba yemakoriori aunopisa, unochengetedza muviri wako uremu.

Kana iwe uchida kudzikira uremu, iwe unofanirwa kugadzira isina kunaka koriori chiyero nekudya mashoma macalorie pane iwe kupisa kana kupisa akawanda macalorie kuburikidza nekuwedzera chiitiko.

Kurera huremu kunoitika kana iwe uchigara uchidya mashoma macalorie pane iwe kupisa zuva rega rega.

Zvinhu zvinokanganisa kuonda

Zvinhu zvakati wandei zvinokanganisa chiyero chaunodzikira uremu. Mazhinji acho ari kunze kwesimba rako.

Gender

Chiyero chako chemafuta-kusvika-mhasuru chinokanganisa kugona kwako kudzikisa huremu.

Nekuti vakadzi vanowanzove neakakura mafuta-kusvika-mhiko chiyero kupfuura varume, vane 5-10% yakaderera RMR kupfuura varume vehurefu hwakaenzana ().

Izvi zvinoreva kuti vakadzi kazhinji vanopisa 5-10% mashoma macalorie kupfuura evarume pazororo. Nekudaro, varume vanowanzo kudzikira uremu nekukurumidza kupfuura vakadzi vanotevera kudya kwakaenzana mumakori.

Semuenzaniso, chidzidzo chevhiki-sere chinosanganisira vanopfuura zviuru zviviri vatori vechikamu pane 800-koriori chikafu chakawana kuti varume vakarasikirwa ne16% kuwedzera huremu kupfuura vakadzi, vaine huremu hwekurema hwe11.8% muvarume uye 10.3% mune vakadzi ().

Zvakadaro, nepo varume vaida kudzikira uremu nekukurumidza kupfuura vakadzi, chidzidzo hachina kuongorora kusiyana kwevakadzi -kadzi mukugona kuchengetedza huremu.

Zera

Imwe yeshanduko zhinji yemuviri inoitika nekukwegura shanduko mukuumbwa kwemuviri - mafuta mashoma anowedzera uye mhasuru inoderera.

Shanduko iyi, pamwe nezvimwe zvinhu zvakaita sekudzikira kwekoriori kwenhengo dzako huru, zvinopa RMR yakaderera (,).

Muchokwadi, vakuru vanopfuura makore makumi manomwe vanogona kuva neRMRs iri 20-25% yakaderera pane yevakuru vechidiki (,).

Uku kuderera muRMR kunogona kuita kuti uremu huwedzere kuoma nezera.

Kutanga nzvimbo

Muviri wako wekutanga uye kuumbwa kunogona kukanganisa kukurumidza kwaungatarisira kudzikira huremu.

Izvo zvakakosha kuti unzwisise kuti akasiyana mhedziso uremu (mune mapaundi) unogona kuenderana neiyo imwechete hama (%) kuonda kune vanhu vakasiyana. Pakupedzisira, kurasikirwa uremu inzira yakaoma.

Iyo National Institutes of Health (NIH) Muviri Kurema Kuronga igwara rinobatsira rekuti iwe unogona kurasikirwa zvakadii zvichienderana neyako yekutanga uremu, zera, bonde, uye mangani macalorie aunotora uye kushandisa (7).

Kunyangwe munhu anorema achigona kurasikirwa nekaviri zvakapetwa huremu, munhu ane huremu hushoma anogona kurasikirwa neyakaenzana muzana yehuremu hwavo (10/250 = 4% maringe na5 / 125 = 4%).

Semuenzaniso, munhu anorema mazana matatu emakirogiramu (136 kg) anogona kudzikira makirogiramu gumi (4.5 kg) mushure mekudzora kudya kwavo kwezuva nezuva nemazana macalorie uye nekuwedzera kurovedza muviri kwevhiki mbiri.

Koriori kushomeka

Iwe unofanirwa kugadzira isina kunaka koriori chiyero kuti uderedze huremu. Iko kukura kweiyi koriori kukanganiswa kunokanganisa kukurumidza kwaunoita kuonda.

Semuenzaniso, kushandisa mazana mashanu emakoriyori pazuva kwemavhiki masere kunogona kukonzera kurema kwekurema pane kudya mazana mashoma emakori pazuva.

Nekudaro, ita shuwa kuti usaite yako diki yekoriori yakanyanya.

Kuita izvi hakungogadzike chete asiwo kunokuisa panjodzi yekushomeka kwehutano. Zvakare, zvinogona kuita kuti iwe uwedzere kushaya huremu muchimiro chemhasuru pane mafuta.

Kurara

Kurara kunowanzo kukanganwika asi kwakakosha chikamu chekureruka.

Kurara kwenguva refu kurasikirwa kunogona kukanganisa zvakanyanya kurema uye kumhanya kwaunodurura mapaundi.

Humwe chete husiku hwekurara kwekurara wakaratidzirwa kuwedzera chishuwo chako che-high-calorie, chikafu-chisina kudya chikafu, senge makuki, makeke, zvinwiwa zvine shuga, uye machipisi (,).

Imwe yevhiki mbiri-yekudzidza vakasarudzika vatori vechikamu pane koriori-inorambidzwa kudya kunorara angave 5.5 kana 8.5 maawa manheru ega ega.

Vaya vakarara maawa 5.5 vakarasikirwa nemakumi mashanu muzana emafuta emuviri uye 60% kuwanda kwehuremu hwemuviri kupfuura avo vakarara maawa masere neshanu pausiku ().

Nekudaro, kusingaperi kwekurara kwekutadza kwakanyatso kubatana nerudzi rwechipiri chirwere cheshuga, kufutisa, chirwere chemwoyo, uye mamwe kanzira (,,).

Zvimwe zvinhu

Zvimwe zvakati wandei zvinhu zvinogona kukanganisa yako uremu kurasikirwa rate, kusanganisira:

• Mishonga. Mishonga yakawanda, yakadai seanodzvinyirira uye mamwe maantipsychotic, anogona kusimudzira kuwedzera uremu kana kudzikisira kuonda ().
• Mamiriro ekurapa. Zvirwere, zvinosanganisira kushushikana uye hypothyroidism, mamiriro umo utachiona hwako hunoburitsa mashoma metabolism-inodzora mahormone, inogona kudzora uremu uye kukurudzira kuwedzera uremu (,).
• Nhoroondo yemhuri nemajini. Iko kune yakanyatsogadzika magene echinhu inosanganisirwa nevanhu vane kufutisa kana kufutisa, uye zvinogona kukanganisa kuonda (.).
• Yo-yo kudya. Iyi nzira yekurasikirwa uye kudzoreredza huremu inogona kuita kuti uremu huwedzere kuoma nekuedza kwese, nekuda kwekuderera kweRMR ().

Zera, murume kana murume uye kurara zvinongova zvishoma zvezvinhu zvakawanda zvinokanganisa kuonda. Zvimwe zvinosanganisira mamwe marapirwo, genetics, uye kushandiswa kwemimwe mishonga.

Kudya kwakanyanya kwehuremu

Nekusaverengeka kurasikirwa kwekudya kunowanikwa - zvese zvinovimbisa zvinokatyamadza uye nekukurumidza mhedzisiro - zvinogona kuvhiringidza kuziva kuti ndeipi iri nani.

Asi, kunyangwe ivo vagadziri nevatsigiri vachiona zvavo zvirongwa zvichikunda kune vamwe vese, hapana imwe chete yakanyanya kurema kudya chikafu (,).

Semuenzaniso, kudya kwakaderera-carb senge keto kunogona kukubatsira kurasikirwa nehuremu hwakawanda pakutanga, asi zvidzidzo hazviwani mutsauko wakakura mukudzikira kwekurema munguva refu (,,).

Izvo zvinonyanya kukosha kugona kwako kunamatira kune hutano, hwakadzikira-koriori yekudya pateni (,).

Nekudaro, kutevera yakaderera kwazvo koriori chikafu kwenguva yakareba kunonetsa kune vanhu vazhinji uye chikonzero nei mazhinji madhayeti achikundikana ().

Kuti uwedzere mikana yako yekubudirira, ingodzikisira zvine mwero koriori yaunodya, ita wega chikafu chako zvinoenderana nezvaunoda uye hutano kana shanda neyeanyoresa dietitian.

Sanganisa kudya pamwe nekurovedza muviri, kusanganisira zvese aerobic uye kuramba kudzidziswa, kuwedzera kurasikirwa kwemafuta uye kudzivirira kana kudzikisa kurasikirwa kwemhasuru ().

Nokubvisa chikafu chakagadziriswa zvakanyanya uye nekuisa zvine hutano, chikafu chizere, semuriwo, michero, zviyo zvese, mafuta ane hutano, uye mapuroteni, unogona kuwedzera kukurudzira kuonda uye hutano hwako hwese.

Kutevedzera kurema uremu chikafu kunonetsa kune vanhu vazhinji. Zvisinei nezvinangwa zvako, sarudza dhizeti maitiro maererano nezvaunoda iwe uye nemamiriro ehutano.

Mitengo yakachengeteka yehuremu

Nepo vanhu vazhinji vachitarisira nekukurumidza, nekukurumidza kurasikirwa uremu, zvakakosha kuti usarase uremu hwakawandisa nekukurumidza.

Kukurumidza kurasikirwa uremu kunogona kuwedzera njodzi yako yematombo, kupera mvura mumuviri, uye kushaya zvinovaka muviri ().

Mimwe mhedzisiro yemhedzisiro yekudzikira uremu inosanganisira (,):

• kutemwa nemusoro
• kugumbuka
• kuneta
• kuvimbiswa
• kurasikirwa nevhudzi
• kutadza kuenda kumwedzi
• tsandanyama kurasikirwa

Kunyangwe kuonda kunogona kuitika nekukurumidza pakutanga kwechirongwa, nyanzvi dzinokurudzira kudzikira kwehuremu hwemapaundi 1-3 (0.45-1.36 kg) pavhiki, kana inenge 1% yehuremu hwemuviri wako ().

Zvakare, ramba uchifunga kuti kurasikirwa uremu haisi nzira inoenderana. Mamwe mavhiki iwe unogona kurasikirwa neakawanda, nepo mamwe mavhiki iwe ungarasikirwa zvishoma kana kushaya zvachose (,).

Saka usaore moyo kana yako uremu ikadzikira kana mapani kwemazuva mashoma.

Kushandisa diary yezvokudya, pamwe nekuzviyera nguva dzose, zvinogona kukubatsira kuti urambe uri munzira.

Tsvagiridzo inoratidza kuti vanhu vanoshandisa nzira dzekuzviongorora, sekurekodha zvaunodya uye huremu, vanobudirira pakurasikirwa nehuremu nekuzvichengeta pane avo vasina ().

Kuderedza uremu nekukurumidza kunogona kukonzera matambudziko senge nduru, kurasikirwa kwemhasuru, uye kuneta zvakanyanya. Nyanzvi dzinokurudzira kudzikira zvine mwero kwemakirogiramu matatu (0.45-1.36 kg) pavhiki, kana inenge 1% yehuremu hwemuviri wako.

Chinokosha

Kurera huremu kunoitika kana iwe uchidya mashoma macalorie pane iwe aunopisa.

Zvinhu zvakawanda zvinokanganisa huremu hwako hwekurasikirwa, kusanganisira murume kana mukadzi, zera, kutanga huremu, kurara, uye huremo hwekushomeka kwekoriori.

Kuvavarira kurasikirwa ne3-3 mapaundi (0.45-1.36 kg) pasvondo inzira yakachengeteka uye inoenderera yekuzadzisa zvinangwa zvako.