Maitiro Ekurasa 30 Makirogiramu Zvakachengeteka

Zvemukati

• Kugadziriswa kwezvikafu
• Deredza koriori yako kudya
• Cheka kumashure pane zvakagadziriswa chikafu
• Idya mapuroteni akawanda
• Zadza fiber
• Inwa mvura yakawanda
• Mararamiro anochinja
• Wedzera cardio kune zvaunogara uchiita
• Edza kuramba kudzidziswa
• Dzidzira HIIT
• Mazano anobatsira ekudzikisa uremu
• Kuisa chaiyo nguva yakatarwa
• Chinokosha

Kurasikirwa nemakirogiramu makumi matatu kunogona kunetsa uye kunotora nguva.

Zvichida hazvingobatanidzi kugadzira kugadziridzwa kwekudya uye mararamiro asi zvakare nekungwarira kugadzirisa yako yekurara nguva, kushushikana, uye tsika dzekudya.

Zvakadaro, kuita mashoma mashoma shanduko pane yako yezuva nezuva maitiro kunogona kukubatsira iwe kurasikirwa makumi matatu mapaundi uchinatsiridza hutano hwako hwese.

Ichi chinyorwa chinofukidza dzimwe nzira dzinogona kukubatsira iwe kurasikirwa nemapaundi makumi matatu zvakachengeteka.

Kugadziriswa kwezvikafu

Kunyangwe iwe uchida kurasikirwa nemashanu pondo kana makumi matatu, kugadzira mashoma ekuchinja shanduko kwakakosha.

Deredza koriori yako kudya

Kudya mashoma macalorie pane iwe kupisa zuva rega rega kwakakosha kana zvasvika pakurasikirwa nehuremu.

Zvimwe zvekudya senge mbatatisi machipisi, chikafu chakaomeswa nechando, uye zvinhu zvakabikwa zvinotakura huwandu hwakawanda hwe macalorie asi zvinoshaya zvakakosha zvinovaka muviri zvakaita seprotein, fiber, mavitamini, uye mamineral.

Kuisa ndiro yako nekoriori yakaderera, chikafu-chakakora chikafu chinogona kubatsira kuti urambe uchinzwa kuzara pakati pekudya uchidzikisa yako yezuva nezuva koriori inodyiwa kusimudzira uremu.

Zvibereko, mavegi, nyemba, tsanga dzese, uye kutetepa nyama, hove, uye huku - zvese zvinowedzerwa kune yakaderera koriori chikafu.

Kune rimwe divi, chikafu chakagadziriswa senge machipisi, makeke, makuki, uye chikafu chinonaka zvinowanzo kuve nemakirori mazhinji uye zvinofanirwa kugomerwa pane yakaenzana, yakaderera koriori chikafu.

Zvisinei, iva nechokwadi chekudzivisa kucheka makoriyori zvakanyanya pasi. Kunyangwe koriori inoda kusiyaniswa zvichienderana nezvinhu zvinoverengeka, senge huremu, kureba, murume kana murume, uye chiyero chezviitiko, kudzikisa kudya kwako zvakanyanya kunogona kudzora metabolism yako uye kuita kuti uremu huwedzere kuoma (,).

Kwekugara kwenguva refu, kuonda kwekudzikira, edza kudzikisa kudya kwako ne500-750 macalorie pazasi peyako yekutanga kuti urasike zvakapetwa 1-2 mapaundi (0.45-0.9 kg) pavhiki ().

Zvakadaro, zvinowanzo kurudzirwa kuti vakadzi nevarume vanodya dzinosvika mazana maviri nemazana mashanu nemazana mashanu macalorie, zvichiteerana ().

Cheka kumashure pane zvakagadziriswa chikafu

Zvigadzirwa zvakagadziriswa, senge pakarepo ma noodles, chikafu chinokurumidza, mbatatisi machipisi, machipisi, uye ma pretzels ese akakwira macalorie uye akaderera mune zvakakosha zvinovaka muviri.

Sekureva kweongororo mune vangangoita zviuru gumi nezvitanhatu, kudya zvakawandisa zvikafu zvakagadzirwa zvakasungirirwa panjodzi yakanyanya yekurema kwemuviri, kunyanya pakati pevakadzi ().

Zvimwe zvinoshandiswa zvinoshandiswa senge zvinwiwa zvinotonhorera zvine shuga yakawanda yakawedzerwa, iyo inogona zvakare kubatsira mukuwedzera huremu.

Muchokwadi, ongororo dzakawanda dzakaona kuti kuwedzerwa kunwa kweshuga-zvinotapira zvinwiwa zvinogona kusanganiswa nekurema uye kufutisa (,).

Kuti uwane mhedzisiro, deredza zvinwiwa zvakaita sesoda, inotapira tii, muto wemichero, uye zvinwiwa zvemitambo uye sarudza mvura kana kofi isina kutapira kana tii panzvimbo.

Idya mapuroteni akawanda

Kuwedzera mamwe mapuroteni kuchikafu chako inzira iri nyore yekubatsira kukurumidza kuonda.

Sekureva kwechimwe chidiki kudzidza muvanhu gumi nevashanu, kudya mapuroteni epamusoro kudya kwemangwanani kwakadzora huwandu hweghrelin, iyo mahormoni inosimudzira manzwiro enzara, zvinobudirira pane kudya yakakwira carb mangwanani ().

Chimwe chidzidzo muvanhu gumi nevapfumbamwe chakaratidza kuti kuwanda kweprotein yekudya kwezuva nezuva kwakadzora zvakanyanya kudya kwekoriori, huremu hwemuviri, uye mafuta akawanda pamusoro pevhiki gumi nembiri ().

Nyama, hove, uye huku ndeye mashoma eprotein zvekudya izvo zvinogona kuve nyore kuiswa mune ine hutano uremu chikafu.

Zvimwe zvinopa hutano mapuroteni anosanganisira mazai, mukaka, nyemba, tofu, uye tempeh.

Zadza fiber

Fiber, chinovaka muviri chinongowanikwa chete mune zvekudya zvezvirimwa, hazvigone kugayiwa nemuviri wako ().

Soluble fiber, kunyanya, rudzi rwefibha inowanikwa muzvirimwa zvekudya zvinonwisa mvura uye zvinogona kunonoka kubuda kwedumbu kubatsira kuti urambe uchinzwa kuzara kwenguva yakareba ().

Soluble fiber inokwanisa zvakare kudzikamisa huwandu hweshuga yeropa rako kudzivirira ma spikes uye tsaona, izvo zvinogona kutungamira kukuwedzera nzara ().

Imwe ongororo mumadzimai makumi maviri nemaviri yakawana kuti gramu yega yega yefibhi yakadyiwa yaibatanidzwa ne0.5 pondo (0.25 kg) yekudzikira uremu uye 0.25% mashoma emuviri mafuta pamusoro pemwedzi makumi maviri ().

Imwe ongororo ichangoburwa muvanhu makumi mashanu yakaratidza kuti kunwa puroteni yakakwira, chakanyanya fiber chinwiwa usati wadya kwakadzora nzara, kuda kudya, uye kudya chikafu - zvese izvi zvinogona kubatsira pakurasikirwa nehuremu ().

Zvibereko, mavegi, tsanga dzese, nyemba, nzungu, uye mhodzi mienzaniso mishoma ine hutano yezvikafu zvakakwirira mune fibha inosungunuka.

Inwa mvura yakawanda

Kunwa yakawanda mvura inzira inokurumidza uye yakapusa yekusimudzira kurasikirwa nekurema.

Muchokwadi, kumwe kutsvagurudza kunoratidza kuti kunwa kapu yemvura usati wadya wega kunogona kudzikisa koriori yako yekuwedzera kuwedzera uremu.

Semuenzaniso, kumwe kuongorora kwakaitwa muvakuru makumi maviri nemana kwakaratidza kuti kunwa ma 17 ounces (500 ml) emvura maminetsi 30 maminetsi pamberi pekudya kwekuseni kwakadzikira huwandu hwekoriori inosvika neinenge 13% ().

Zvakare, kumwe kuongorora kwakaratidza kuti kunwa ma 17 ounces (500 ml) emvura kwechinguva kwakawedzera huwandu hwemacalorie akapiswa ne24% mukati meawa ().

Kuderedza koriori yako yekudyiwa, kucheka kumashure pazvikafu zvakagadziriswa, kudya mapuroteni uye faibha, uye kunwa mvura yakawanda zuva rese zvese zvinogona kukubatsira kurasikirwa nemapaundi makumi matatu.

Mararamiro anochinja

Kuwedzera pakushandisa chikafu chako, kuita mashoma ekugadzirisa mararamiro ako kunogona zvakare kuwedzera uremu.

Wedzera cardio kune zvaunogara uchiita

Cardio, inozivikanwawo seerobic kurovedza muviri, rudzi rwechiitiko chemuviri chinosanganisira kuwedzera moyo wako kurova kupisa mamwe macalorie.

Kuisa imwe cardio mune yako maitiro kwakakosha kana iwe uri kutsvaga kurasikirwa nemakumi matatu emapaunzi nekukurumidza kwete kupfuura gare gare.

Sekureva kweimwe ongororo, vatori vechikamu vakaita cardio ka5 pavhiki vakarasikirwa kusvika pa11.5 mapaundi (5.2 kg) pamusoro pemwedzi gumi, kunyangwe vasina kuita chero imwe shanduko pakudya kwavo kana maitiro ezuva nezuva ().

Zvakanaka, edza kumanikidza mukati maminetsi zana nemakumi matatu kusvika mazana matatu ekadhiyo pasvondo, kana pakati pemaminetsi makumi maviri nemakumi mana pazuva ().

Kufamba, kumhanya, kushambira, kuchovha bhasikoro, kukwira makomo, uye tsiva mienzaniso mishoma yekurovedza muviri kwaunogona kuwedzera pane zvaunogara uchiita.

Kana iwe uchangotanga, ita chokwadi chekutanga zvishoma nezvishoma, gadzira zvinangwa chaizvo iwe pachako, uye wedzera kuwanda uye kusimba kwekushanda kwako zvishoma nezvishoma kuti urege kudarika.

Edza kuramba kudzidziswa

Kuramba kudzidziswa mhando yekurovedza muviri inoshandisa kushora kubata nyama dzako uye kuvaka simba uye kutsungirira.

Inogona kubatsira zvakanyanya kuwedzera kuwonda kwemuviri uye kuwedzera huwandu hwecalori hunopiswa nemuviri pakuzorora, zvichiita kuti zvive nyore kudzikisa huremu mukufamba kwenguva ().

Muchokwadi, kumwe kuongorora kwakaratidza kuti vhiki gumi dzekudzivirira kudzidziswa dzakawedzera huremu hwemuviri ne3 pondo (1.4 kg), kudzikisa mafuta mashoma ne4 pondo (1.8 kg), uye kuwedzera metabolism ne7% ().

Uchishandisa uremu michina, kusimudza mahara emahara, kana kuita muviri wehuremu senge mapush-ups, squats, crunches, uye mapuranga ndiwo ese marudzi ekudzivirira kudzidziswa kunogona kubatsira pakurasikirwa nehuremu uye hutano.

Iwe ungangoda kufunga kubvunza munhu akasimbiswa wega murairidzi paunotanga kutanga kuona kuti uri kudzidzira nzira chaiyo uye kushandisa zvishandiso zvakachengeteka kudzivirira kukuvara.

Dzidzira HIIT

Yakakwira-yakasimba nguva yekudzidzira, inozivikanwawo seHIIT, rudzi rwechiitiko chemuviri chinosanganisira kuchinjika pakati pekuputika kwekunyanyisa kurovedza muviri uye nguva dzekuzorora kuti uchengetedze moyo wako kukwidziridzwa.

Kuwedzera mashoma mashoma eHIIT kune ako maitiro vhiki rega rega kunogona kubatsira zvisingaite kana zvasvika pakurasikirwa nehuremu.

Mune kumwe kuongorora, vatori vechikamu vakaita HIIT kwemaminetsi makumi maviri katatu nguva pasvondo vakaona kuderedzwa kukuru mumafuta emudumbu, huwandu hwakazara hwemafuta, uye huremu hwemuviri mushure memasvondo gumi nemaviri ().

Uyezve, kumwe kudzidza muvarume vapfumbamwe vakaona kuti HIIT yakapisa macalorie akawanda kupfuura zvimwe zviitiko sekumhanya, kuchovha bhasikoro, uye kudzidzisa huremu ().

Kuti utange, edza kuchinjanisa pakati pemasekondi makumi maviri kusvika makumi matatu ezviitiko sekusvetuka tambo, kusvetuka-svetuka, kusvetuka kwakakwira, kana mabhureki ane masekondi 30-40 ekuzorora pakati.

Kubatanidza cardio, kuramba kudzidziswa, uye HIIT mune yako tsika kashoma pasvondo kunogona kubatsira kusimudzira kuonda kwekudzikira.

Mazano anobatsira ekudzikisa uremu

Heano mamwe matipi mashoma ekukubatsira iwe kurasikirwa makumi matatu mapaundi zvakachengeteka:

• Dzivisa kudya kwechinyakare. Zvikafu zveFad zvinokurudzira yo-yo kudya uye zvisina hutano tsika dzekudya, uye kunyanya kudzvinyirira mapatani ekudya kunogona kukonzera kuchiva nekudya zvakanyanya (,).
• Idya zvishoma. Zvimwe zvidzidzo zvinoratidza kuti kutsenga uye kudya chikafu chako zvishoma nezvishoma kunogona kudzikisa kudya kwecalorie uye saizi yekudya, izvo zvinogona kusimbisa kuonda (,).
• Wana nguva yakawanda yekurara. Zvidzidzo zvinoratidza kuti kushaya kurara kwakasungirirwa kune yakanyanya njodzi yekuwedzera huremu, uye kugadzirisa kunaka uye nguva yekurara kwako kunogona kuwedzera mukana wekubudirira kuonda (,).
• Zvibate pachako. Kutsvagurudza kunoratidza kuti kugara uchizviyera uye kuchengeta bhuku rezvikafu kuti utarise zvaunodya kunogona kubatsira kuwedzera kuonda nekufamba kwenguva (,).
• Deredza kunetseka. Kuwedzera kwekushushikana kunosanganisirwa nenjodzi yakakwira yekuwedzera huremu uye inogona kubatsira kuzvinhu zvakaita sekudya pamoyo uye kubheja (,).

Kunze kwekudya uye kurovedza muviri, kudzikisa kushushikana kwako, kuwana yakawanda yekurara, kudya zvishoma zvishoma, kudzivirira kudya kunorema kwemafashoni, uye kuzvibata pachako kunogona kukubatsira kurasikirwa nemapaundi makumi matatu.

Kuisa chaiyo nguva yakatarwa

Zvinhu zvakati wandei, kusanganisira yako yekutanga uremu, murume kana murume, uye zera, zvinokanganisa kukurumidza iwe unokwanisa kurasikirwa uremu

Kazhinji, nyanzvi zhinji dzezvehutano dzinokurudzira kutarisa nezve 1-3 mapaundi (0.5-1.4 kg) yehuremu pavhiki, kana 1% yehuremu hwako hwese (,).

Naizvozvo, zvinogona kutora chero kupi kubva kumavhiki mashoma kusvika kumwedzi yakati wandei kurasikirwa nemapaundi makumi matatu zvakachengeteka.

Nekudaro, ramba uchifunga kuti kurasikirwa uremu kunogona kusiyanisa zvakati wandei kubva pasvondo kusvika pasvondo.

Kuti usimudzire kurasikirwa kwekureruka kunogara kwenguva refu uye kwakaringana, zvakakosha kunamatira kune chero hutano hwekudya uye mararamiro ehupenyu - kunyangwe iwe ukarova bani.

Nepo chiyero icho iwe chauri kukwanisa kudzikira huremu chinoenderana nezvinhu zvinoverengeka, iwe unofanirwa kuve neshungu yekudzora kwakatenderedza 1-3 mapaundi (0.5-1.4 kg) pasvondo.

Chinokosha

Paunenge uchangotanga, kurasikirwa nemapaundi makumi matatu kunogona kutaridza senge chikuru feat.

Asi, kuita imwe shanduko ine hutano kune yako yekudya kwezuva nezuva uye yekurovedza maitiro kunogona kuita kuti iwedzere kugadzikana.

Pamusoro pezvo, kuita mashoma mashoma mamwe mararamire shanduko kunogona kubatsira kuwedzera mhedzisiro yako uye kuona kubudirira kwenguva refu.