Nzira Yokubvisa Sei Doro Doro

Zvemukati

• Chii chinokonzera dumbu redoro kuumbika?
• Nzira dzakanakisa dzekudzora dumbu redoro
• Idya hutano
• Cheka chikamu chako chikamu nehafu
• Verenga macalorie
• Idya mimwe miriwo, michero, zviyo zvakakwana, uye mapuroteni akaonda
• Ita swaps chikafu chine hutano
• Fambisa zvimwe
• Edza yakakwira-yakasimba kupindirana kurovedza muviri (HIIE)
• Ita maekisesaizi kazhinji kazhinji
• Sneak mukurovedza muviri
• Zvinotora nguva yakareba sei kuti uende?
• Nzira dzakanakisa dzekufukidza dumbu redoro
• Nguva yekuona chiremba
• Kutora

Dumbu redoro rinogona kunge riri mhedzisiro yenguva dzinonakidza, chikafu chakanaka, uye masudhi anonaka, asi zvinogona zvakare kunge zvichiita kuti zvive zvakaoma kufamba-famba kana kukwana mukati mehembe dzako. Uye zvakare, huremu hwekuwedzera hunogona kunge huri kudzora simba rako uye nekuwedzera kumanikidza pamajoini nemoyo wako.

Kubvisa dumbu redoro kunotora musanganiswa wekudya uye kurovedza muviri. Izvo zvinotora kutora nguva yakareba kuti uderedze huremu pane zvayaiwana iyo, futi.

Ramba uchiverenga kuti udzidze izvo zvinokonzeresa dumbu redoro kuti rigadzire uye nzira dzakanakisa dzekubvisa.

Chii chinokonzera dumbu redoro kuumbika?

Zvirokwazvo kunwa doro, kunyanya pakati pevarume, kuri nekuumbwa kwedumbu redoro, kana izvo zvinonzi kukiriniki "kufutisa mudumbu."

Chidzidzo chakawana kuti kunwa doro zvakanyanya kwaive kwakabatana nekwakakwirira chiuno chakakomberedza. Izvi hazvishamise nekuda kwekoriori yedoro.

Asi chidzidzo mune izvo zvinoratidza kuti kunyangwe uchinwa doro rakawanda rinogona kuwedzera chiuno chako, dumbu harisi rakasiyana nzvimbo yekukwira huremu hwakanangana nedoro.

Kunyangwe nekutenda kwakakurumbira kwekuti doro rinowanzoenda padumbu, zvinoita sekunge chinwiwa chakakwira-koriori chaicho chinopa kuremerwa mumuviri wese. Vakadzi vazhinji, semuenzaniso, vanotanga kutakura huremu hwakawanda pazasi pebhandi, pane kungopfuura pamusoro paro.

Doro rinogona zvakare kuve risina kunangana neako kukura chiuno. Funga nezve izvo iwe zvaunowanzo kuve nazvo nedoro: Pizza, nachos, uye mamwe akakora-mafuta, akakwira-macalorie chikafu anowanzo fambisa ine inotonhorera mug ya lager kana IPA. Doro rakareruka rinogona kunge risiri iro rinokanganisa zvakanyanya sekudya kwauri kunakirwa nako.

Sezvineiwo, kunwa doro kunogona zvakare kukanganisa muviri wako kugona kunyatsopisa mafuta. Muviri unoshanda pakupwanya doro kuti uwane simba risati rasvika kune chero mafuta akachengetwa akamirira kupiswa.

Kunyanya kunwa doro kunosanganisirwa ne, iyo, zvakare, inosanganisirwa nekuunganidza kwehuremu hwakawandisa munzvimbo yemudumbu.

Nzira dzakanakisa dzekudzora dumbu redoro

Yakarongerwa kurasikirwa kwemafuta, kunyanya kutenderedza midsection, inonzwika zvakanaka mune dzidziso, asi inogona kunge isiri iyo yechokwadi.

Exercises kunge crunches inogona kubatsira kusimbisa mhasuru, asi pane yakavhenganiswa tsvagiridzo pamusoro pekuti yakadii chaiyo kurovedza kunogona kupisa mafuta mudumbu chete kana kumwe kunhu.

Nekudaro, dumbu redoro rinowanzo dzikira paunorasikirwa nehuremu hwemuviri. Kuderedza uremu kunowanzo tsanangurwa mumashoko akareruka: Pisa makhalori akawanda kupfuura aunoshandisa. Kubatsira nazvo, funga zvinotevera nzira.

Idya hutano

Kuderedza kunwa doro rako kunobatsira, asi ingori chete shanduko yekudya yaunogona kuita. Heano mashoma matipi ekufunga nezvawo:

Cheka chikamu chako chikamu nehafu

Semuenzaniso, pachinzvimbo chekuva nezvidimbu zviviri zve pizza, ita imwe. Uchazojaira kungopedza zvidiki zvidiki sezvo mazuva nemavhiki anoenderera. Izvi zvinonyanya kukosha kana iwe uchidya zvakanyanya. Iresitorendi inoshandira saizi kazhinji kazhinji kupfuura akaenzana ekushandira saizi.

Verenga macalorie

Zvinogona kurwadza pakutanga, asi kana uchinge wadzidza kuti mangani macalorie mune zvekudya zvaunowanzo dya, haufanire kuita masvomhu akawanda.

Kuti urasikirwe ne1 pondo pavhiki, mukadzi wepakati anofanirwa kupfura ingangoita chiuru nemazana mashanu macalorie zuva nezuva (pasi kubva paavhareji yemazana maviri emakoriori). Wepakati murume anofanira kudzikisira kudya kune angangoita zviuru zviviri macalorie zuva nezuva (pasi kubva kune chaiwo 2,500 macalorie).

Ramba uchifunga kuti izvi zviyero zvinosiyana zvakanyanya kubva kumunhu kumunhu. Zera remunhu, kurema, kureba, danho rekuita, uye hutano huzhinji hunofanirwa kutariswa.

Idya mimwe miriwo, michero, zviyo zvakakwana, uye mapuroteni akaonda

Uye idya chikafu chisina kugadzirwa uye chikafu chine shuga yakawedzerwa, hupfu hwakafumiswa, uye mafuta akazara.

Ita swaps chikafu chine hutano

Semuyenzaniso:

• Edza mastrawberry pane ice cream yedessert.
• Inwa mvura (yakasanganiswa nekumonyaniswa kwemonimu kana lime) panzvimbo yesoda.
• Shandisa mafuta ane hutano, akadai semafuta emuorivhi, panzvimbo yebhotoro kana uchibika.

Fambisa zvimwe

Kuwedzera yako chiitiko chemuviri chiitiko chiri mune yakawanda uremu hwekuedza. Heano mamwe matipi.

Edza yakakwira-yakasimba kupindirana kurovedza muviri (HIIE)

HIIE inosanganisira kuyedza-kwese kuita mumaseti ekukurumidza emamwe mabhaisikopu kana kumwe kurovedza muviri, kuchiteerwa nekuzorora kupfupi, uyezvezve kupfupisa asi kurovedza muviri kwakanyanya.

Chidzidzo muChinyorwa cheObesity chinoratidza kuti HIIE inoshanda zvakanyanya pakupisa mafuta uye nekukurumidza kurasikirwa nekurema kupfuura dzimwe nzira zhinji dzekurovedza muviri.

Ita maekisesaizi kazhinji kazhinji

Vavarira kwemaminitsi makumi matatu emaminetsi-epakati ekurovedza muviri maekisesaizi mazuva mazhinji evhiki, pamwe nemazuva maviri pasvondo rekusimbisa simba uye kutambanudza mangwanani nemanheru.

Sneak mukurovedza muviri

Ita sarudzo yemararamiro ayo anozopisa akawanda macalorie, akadai sekutora masitepisi pachinzvimbo cherevheta, kana kutora mabhureki pabasa kuti ufambe zvishoma.

Zvinotora nguva yakareba sei kuti uende?

Iyo nguva yakatarwa yekubvisa dumbu redoro zvinoenderana nezvinhu zvakawanda, kusanganisira huwandu hwehuremu hwaunoda kurasikirwa uye kuzvipira kwako mukurovedza muviri, kudya, uye mararamiro mararamiro anodikanwa kuti uderedze huremu.

Imwe nzira yekufunga nezvayo ndeiyi: Imwe pondo yakaenzana nezve mazana matatu nemazana mashanu emakoriori. Saka kana iwe ukacheka koriori yako yaunodya ne500 pazuva, pisa mazana mashanu macalorie zuva rega rega, kana kuwana kumwe kusanganiswa kunokushandira, unogona kufunga kurasikirwa ne1 pondo pavhiki (7 x 500 = 3,500).

Izvo zvinoshanda kusvika angangoita mapaundi mana pamwedzi. Kucheka kumashure (kana kupisa) chiuru macalorie zuva rega rega kunogona kukuendesa kune iyo 8-pondo yekuremerwa uremu mwedzi wega.

Icho chirongwa chakachengeteka, chine musoro chekudzora uremu. Ehezve, kana iwe ukasateedzera yako yekudya uye yekurovedza zvinangwa, iyo purogiramu haimiriri kumusoro. Kushingairira kwakakosha.

Ive nekuchengetera kudya kwefashoni uye kuora uremu mapiritsi anovimbisa zvinokurumidza mhedzisiro. Izvi zvigadzirwa zvechigadzirwa zvinogona kunge zvakawedzeredzwa. Zvinogona kutungamira kune mamwe matambudziko ehutano ane njodzi, futi.

Nzira dzakanakisa dzekufukidza dumbu redoro

Kana iwe uchida kuita kuti dumbu rako redoro risanyanya kuoneka paunenge uchichinja mararamiro aya, heano matipi mashoma anokurumidza:

• Pfeka mbatya dzakasununguka, dzakadai semabhurugwa anoyerera uye mashati ane mabhatani. Hembe dzakasimba, senge mhasuru mashati, inogona kusimbisa dumbu nzvimbo.
• Edza mavara erima ebhurugwa uye mapfupi uye akareruka mavara ehembe. Izvi zvinogona kupa kutaridzika kwakaringana, sezvo dumbu redoro rinogona kuita kuti makumbo aite seakaonda. Nekudaro, kazhinji, nguvo dzakasviba kubva kumusoro kusvika pasi dzinogona kubatsira kuita chero huremu hunowedzera husaonekwa.
• Usapinze muhembe yako.
• Pfeka mitsetse yakatwasuka, kana uchizopfeka mitsetse zvachose.
• Sarudza bhurukwa rakagadzirirwa, kana kungoita bhurugwa rinobata hafu yako yepasi. Izvi zvinobatsira neako kwese kutaridzika.
• Yakakwira-simuka majini uye mamwe mabhurugwa sarudzo iri nani pane yakaderera-kukwira.
• Pfekai imwe-mavara mashati kana mabhurauzi.

Nguva yekuona chiremba

Kutakura uchitenderedza dumbu redoro hakuzi kwega kwekukurumidzira kwekurapa. Asi inogona kuve chiratidzo chekuti njodzi yako kumatambudziko akakomba ekurapa iri kuwedzera. Huremu hwakawedzera hunogona kusangana ne:

• matambudziko akabatana

Izvo zvakare zvinogona kuti kurema kuwedzera mudumbu kungave iko pachako chiratidzo chechimwe chinhu chisina hukama nedhayeti yako uye kurovedza muviri maitiro. Kuzvimba mudumbu kunogona kureva zvese kubva pakuzvitakura kusvika pazvinhu zvakakomba zvekugaya, senge:

• anogumbuka ura chirwere
• kusagamuchirwa kwema lactose
• kuvhara mukati mako

Kana dumbu rako riri kuwedzera richiperekedzwa nemarwadzo kana shanduko muhunhu hwako, ona chiremba nekukurumidza.

Kutora

Kana iwe uchida kubvisa dumbu rako redoro asi uchinetseka kuti uchafanirwa kusiya zvachose mashiripiti ehupopo nebhari, usatya. Doro, zvine mwero, inogona kuve iripo mukudya kwako. Unongofanira kuita dzimwe shanduko kubvumira kuti tsika yedoro ienderere mberi.

Kazhinji, izvo zvinoreva zvishoma soda uye macalorie-dense chikafu uye yakawanda mafuta-kupisa muviri. Iwe unogona zvakare kuda kuyedza idoro doro uye mashoma acho.

Iwe unogona zvakare kutaura neako wega mudzidzisi uye wezvekudya kuti ubatsirwe mukuchinja mararamiro ako uye kushandura dumbu redoro kuita matanhatu-pack.