Maitiro Ekudzora uremu nekukurumidza: 3 Nyore Matanho, Kubva paSainzi

Zvemukati

• 1. Cheka kumashure pane akacheneswa carbs
• 2. Idya mapuroteni, mafuta, nemiriwo
• Mapuroteni
• Hutano mapuroteni sosi anosanganisira:
• Yakadzika carb uye mashizha akasvibira miriwo
• Miriwo inosanganisirwa yakaderera carb kana yakaderera koriori kudya zvirongwa:
• Mafuta ane hutano
• 3. Fambisa muviri wako
• Ko zvakadii nezve macalorie uye chikamu chekudzora?
• 9 kurasikirwa uremu matipi
• Muenzaniso wekudya mazano ekukurumidza kurasikirwa uremu
• Kudya kwemangwanani mazano
• Lunch mazano
• Pfungwa dzekudya kwemanheru
• Snack mazano
• Uchakurumidza sei kurasikirwa uremu?
• Chinokosha

Kana chiremba wako achikurudzira, pane nzira dzekudzora huremu zvakachengeteka. Kudzikisira kuonda kwe 1 kusvika pa 2 mapaundi pavhiki kunokurudzirwa kune inoshanda zvakanyanya-kwenguva refu kurema manejimendi.

Izvo zvakati, mazhinji zvirongwa zvekudya zvinokusiya iwe uchinzwa nzara kana kusagutsikana. Izvi ndizvo zvikonzero zvikuru nei iwe ungawana zvakaoma kunamatira kune hutano chirongwa chekudya.

Nekudaro, havazi vese vekudya vane izvi. Kudya kwakaderera kwecarb uye chikafu chizere, chikafu chekoriori chakaderera chinoshanda pakurasikirwa nekurema uye zvinogona kuve nyore kunamatira pane zvimwe zvekudya.

Hedzino dzimwe nzira dzekudzora huremu dzinoshandisa kudya zvine hutano, zvinogona kudzikira carbs, uye izvo zvinangwa ku:

• dzikisa chishuwo chako
• kukonzera kutsanya uremu
• kunatsiridza hutano hwako hwemagetsi panguva imwe chete

1. Cheka kumashure pane akacheneswa carbs

Imwe nzira yekudzora huremu nekukurumidza kudzora neshuga uye sitachi, kana makabhohaidhiretsi. Izvi zvinogona kunge zvine yakaderera carb kudya chirongwa kana nekudzora yakanatswa carbs uye kuitsiva iyo yakazara zviyo.

Paunoita izvo, nzara dzako dzinodzikira, uye iwe kazhinji unopedzisira uchidya mashoma macalorie (1).

Uine chirongwa chakaderera chekudya kabhu, iwe unoshandisa kupisa mafuta akachengetwa esimba pane carbs.

Kana iwe ukasarudza kudya macarbbs akaomesesa senge zviyo zvizere pamwe nekushomeka kwekoriori, iwe unozobatsirwa nefiber yepamusoro uye wozvigaya zvishoma nezvishoma. Izvi zvinoita kuti vawedzere kuzadza kuti ugare uchigutsikana.

Chidzidzo che2020 chakasimbisa kuti chikafu chakaderera kwazvo chehydrohydrate chaibatsira pakurasikirwa nehuremu muvanhu vekare (2).

Tsvagiridzo zvakare inoratidza kuti yakaderera carb chikafu inogona kudzikisira chishuwo, izvo zvinogona kutungamira mukudya mashoma macalorie pasina kufunga nezvazvo kana kunzwa nzara (3).

Ziva kuti mhedzisiro yenguva refu yeakaderera carb chikafu ichiri kuongororwa. Zvinogona zvakare kuve zvakaoma kunamatira kune yakaderera carb chikafu, izvo zvinogona kutungamira kune yo-yo kudya uye kubudirira kudiki mukuchengetedza huremu hwakanaka.

Pane zvinogona kudzikira kune yakaderera carb chikafu izvo zvinogona kukutungamira kune imwe nzira. Kudya kwekoriori kwakaderedzwa kunogona zvakare kutungamira pakurasikirwa nehuremu uye kuve nyore kuchengetedza kwenguva yakareba.

Kana iwe ukasarudza chikafu chinotarisa pachinzvimbo chezviyo zvakakwana pamusoro peyakagadziridzwa carbs, chidzidzo che2019 chakabatanidza zviyo zvakakura zvakakwana nezasi remuviri mashoma index (BMI) ().

Kuti uone nzira yakanakira iwe yekudzora huremu, bvunza chiremba wako kuti akupe mazano.

Kuderedza mashuga uye sitachi, kana ma carbs, kubva pane zvaunodya zvinogona kubatsira kudzikisira kudya kwako, kudzikisa insulin, uye kukuita kuti uremerwe uremu.

Asi mhedzisiro yenguva refu yeakaderera carb chikafu haisati yazivikanwa. Kudya kwakadzikira kwekoriori kunogona kuve kwakasimba.

2. Idya mapuroteni, mafuta, nemiriwo

Chimwe nechimwe chekudya kwako chinofanira kusanganisira:

• puroteni sosi
• mafuta sosi
• miriwo
• chikamu chidiki chemakabohydrate akaomesesa, senge zviyo zvizere

Kuti uone maitiro aungaita kudya kwako, tarisa:

• ichi chakaderera carb chikafu chirongwa
• ichi chirongwa chezasi chekoriori chekudya
• aya mazita e101 ane hutano hwakaderera carb mapepa uye akaderera koriori chikafu

Mapuroteni

Kudya huwandu hwakakurudzirwa hweprotini kwakakosha kubatsira kuchengetedza hutano hwako uye mhasuru paunenge uchidzikira huremu ().

Uchapupu hunoratidza kuti kudya mapuroteni akakwana kunogona kuvandudza zvinokonzeresa njodzi yemweya, chishuwo, uye huremu hwemuviri, (,,).

Heano maitiro ekuona kuti yakawanda sei yaunoda kudya usina kudya zvakanyanya. Zvinhu zvakawanda zvinogadzirisa zvaunoda, asi kazhinji, munhu wepakati anoda ():

• 56-91 gramu pazuva kune murume wepakati
• 46-75 gramu pazuva kune mukadzi wepakati

Kudya nemapuroteni akakwana kunogona kubatsirawo:

• deredza kushuvira uye kufunga zvakanyanya nezve chikafu ne60%
• deredza chishuwo chekunonoka pakati pehusiku nehafu
• kuita kuti unzwe kuguta

Mune kumwe kuongorora, vanhu vane yakakwira mapuroteni chikafu vakadya 441 mashoma macalorie pazuva (,).

Hutano mapuroteni sosi anosanganisira:

• nyama: nyama yemombe, huku, nyama yenguruve, uye gwayana
• hove uye hove dzegungwa: salmon, trout, uye shrimp
• mazai: mazai akazara neiyo yolk
• mapuroteni-anoenderana nemiti: bhinzi, nyemba, quinoa, tempeh, uye tofu

Yakadzika carb uye mashizha akasvibira miriwo

Usatya kurongedza ndiro yako nemashizha emashizha emashizha. Iwo akazara nezvinovaka muviri, uye iwe unogona kudya yakawanda kwazvo yakawanda pasina kuwedzera zvakanyanya macalorie uye carbs.

Miriwo inosanganisirwa yakaderera carb kana yakaderera koriori kudya zvirongwa:

• broccoli
• cauliflower
• sipinashi
• madomasi
• kare
• Brussels inomera
• kabichi
• Swiss chard
• lettuce
• cucumber

Mafuta ane hutano

Usatya kudya mafuta.

Mumuviri wako uchiri kuda mafuta ane hutano zvisinei nekuti unosarudza chirongwa chei chekudya. Oiri maorivhi uye mafuta avocado sarudzo dzakanaka dzekuisa muchirongwa chako chekudya.

Mamwe mafuta senge ruomba uye coconut mafuta anofanirwa kushandiswa chete zvine mwero nekuda kwemafuta avo akakwana akazara ().

Unganidza chikafu chega chega kubva muprotein sosi, mafuta ane hutano sosi, yakaoma carb, uye miriwo.

Mashizha miriwo miriwo inzira huru yekukwirisa chikafu chine macalorie mashoma uye zvinovaka muviri.

3. Fambisa muviri wako

Kuita maekisesaizi, nepo kusingadiwe kudzikisa huremu, kunogona kukubatsira kudzikira uremu nekukurumidza. Kusimudza masimbi kune zvakwakanakira.

Nokusimudza zviyereso, unozopisa macalorie mazhinji uye kudzivirira metabolism yako kuti isadzikire, chinova chiitiko chinowanzoitika pakurasikirwa nehuremu (13,,).

Edza kuenda kunzvimbo yekurovedza muviri katatu kana kana pavhiki kusimudza zviyero. Kana iwe uri mutsva kunzvimbo yekurovedza muviri, bvunza mudzidzisi mazano. Ita shuwa kuti chiremba wako anozivawo chero marongero matsva ekurovedza muviri.

Kana kusimudza zviyero isiri sarudzo yako, kuita mamwe mashandiro e cardio sekufamba, kumhanya, kumhanya, kuchovha bhasikoro, kana kushambira kunobatsira zvakanyanya pakurasikirwa nehuremu uye hutano huzhinji.

Ose Cardio uye weightlifting zvinogona kubatsira nekurema uremu.

Kuramba kudzidziswa, senge kuremedza uremu, ndiyo sarudzo yakanaka yekudzora huremu. Kana izvo zvisinga gone, cardio Workouts zvakare inoshanda.

Sarudza izvo zvakagadzikana kwauri.

Ko zvakadii nezve macalorie uye chikamu chekudzora?

Kana iwe ukasarudza yakaderera carb kudya chirongwa, hazvidiwe kuti uverenge macalorie sekureba iwe uchichengeta yako carb inodya yakanyanya kwazvo uye kunamatira kune protein, mafuta, uye yakaderera carb miriwo.

Kana iwe ukazviwana usiri kurasikirwa uremu, ungangoda kuteedzera macalorie ako kuti uone kana icho chiri chinhu chinopa.

Kana iwe uchinamatira kukarori kushomeka kuti uderedze huremu, unogona kushandisa yemahara online Calculator senge iyi.

Pinda bonde rako, huremu, kukwirira, uye zviitiko zvezviitiko. Calculator inokuudza kuti mangani macalorie ekudya pazuva kuti uchengetedze huremu hwako, kurasikirwa huremu, kana kurasikirwa uremu nekukurumidza.

Iwe unogona zvakare kurodha mahara, ari nyore kushandisa macalor counters kubva kumawebhusaiti nezvitoro zveapp. Heino runyorwa rwe5 koriori counters kuyedza.

Ziva kuti kudya mashoma macalorie kunogona kuva nenjodzi uye kusanyanya kushanda pakurasikirwa nehuremu. Vavarira kudzikisa macalorie ako neyakagomarara uye ine hutano huwandu zvichienderana nezano rerubatsiro rwechiremba wako.

Kuverenga macalorie hakuwanzo kudiwa kuti uremu uremu pane yakaderera carb kudya chirongwa. Asi kana usiri kurasikirwa uremu kana pane yakadzikira koriori kudya chirongwa, koriori kuverenga kunogona kubatsira.

9 kurasikirwa uremu matipi

Heano mamwe 9 matipi ekudzora uremu nekukurumidza:

1. Idya yakakwira protein protein. Kudya yakakwira mapuroteni kudya kwekuseni kunogona kubatsira kudzikisira kushuvira uye kudya kwecalori mukati mezuva rese (,).
2. Dzivisa zvinwiwa zvine shuga uye muto wemichero. Makarori asina chinhu kubva pashuga haabatsire kumuviri wako uye anogona kutadzisa kuonda (, 19).
3. Inwa mvura usati wadya. Imwe ongororo yakaratidza kuti kunwa mvura usati wadya kwakadzora kudya kwekoriori uye kunogona kushanda mukutarisira uremu ().
4. Sarudza uremu-kurasikirwa-hushamwari chikafu. Zvimwe zvekudya zviri nani pakurasikirwa nehuremu pane zvimwe. Heino runyorwa rwehutano hwakanaka-kurasikirwa-hushamwari chikafu.
5. Idya fiber yakasviba. Zvidzidzo zvinoratidza kuti faibha yakasungunuka inogona kukurudzira kuonda. Fiber zvinowedzera se glucomannan inogona zvakare kubatsira (,, 23).
6. Inwa kofi kana tii. Kafeini inodyiwa inogona kusimbisa metabolism yako (, 25).
7. Gadzira chikafu chako pazvikafu zvese. Ivo vane hutano, kuwanda kuzadza, uye zvakanyanya kushomeka kukonzeresa kudya kupfuura zvakagadziriswa chikafu.
8. Idya zvishoma. Kudya nekukurumidza kunogona kutungamira mukuwedzera huremu nekufamba kwenguva, apo kudya zvishoma nezvishoma kunoita kuti unzwe kuzara uye kunowedzera huremu-hwekudzora mahormone ().
9. Wana kurara kwemhando yepamusoro. Kurara kwakakosha nekuda kwezvikonzero zvakawanda, uye kusarara zvakanaka ndechimwe chezvinhu zvakakura zvine njodzi mukuwedzera huremu (27, 28, 29).

Kuti uwane mamwe matipi ezve kurasikirwa uremu, verenga nezvezvisikwa matipi ekudzora uremu pano.

Kudya zvikafu zvese, mapuroteni akakwirira, fiber yakasviba, uye shuga shoma zvinogona kukubatsira kuti uwedzere uremu. Usakanganwa kuwana kurara kwakanaka kwehusiku, futi.

Muenzaniso wekudya mazano ekukurumidza kurasikirwa uremu

Iyi mienzaniso zvirongwa zvekudya yakaderera carb, iyo inogumira carbs kune 20-50 carbs pazuva. Kudya kwega kwega kunofanirwa kuve nemapuroteni, mafuta ane hutano, uye mavegi.

Kana iwe ukasarudza kudzikisa huremu uchiri kudya macarbbs akaoma, wedzera mune imwe hutano hwakakwana zviyo zvakaita se:

• quinoa
• oats ese
• gorosi rose
• bran
• rye
• bhari

Kudya kwemangwanani mazano

• akachengeterwa zai rakachekwa avocado uye divi remabriji
• Sipinachi, howa, uye feta isina chakakora quiche
• green smoothie ine sipinashi, avocado, uye mukaka wemukaka uye padivi pekottage chizi
• isina kutapira yogati yeGreek nemabriji nemaarumondi

Lunch mazano

• kusvuta saumoni neavocado uye padivi peasparagus
• lettuce kuputira nehuku yakakangwa, bhinzi nhema, mhiripiri, uye salsa
• kare nesipinashi saladhi ine grilled tofu, chickpeas, uye guacamole
• BLT kuputira nematanda e celery uye nzungu ruomba

Pfungwa dzekudya kwemanheru

• enchilada saladi nehuku, mhiripiri, mango, avocado, nezvinonhuwira
• pasi turkey kubheka nehowa, hanyanisi, mhiripiri, uye chizi
• antipasto saladi ine chena bhinzi, asparagus, magaka, mafuta omuorivhi, uye Parmesan
• yakakangwa koliflower ine tempeh, Brussels inomera, uye mapine nzungu
• salmoni yakabikwa nejinja, sesame mafuta, uye zucchini yakagochwa

Snack mazano

• koliflower hummus uye veggies
• gwara rakagadzirwa mushe rakasanganiswa nenzungu nemichero yakaomeswa
• kare chips
• kottage chizi nesinamoni neflakisi
• zvinonhuwira zvakakangwa nzizi
• yakakangwa mhodzi dzemanhanga
• tuna homwe
• steamed edamame
• mastrawberry uye brie

Uchakurumidza sei kurasikirwa uremu?

Unogona kurasikirwa ne5-10 mapaundi (2.3-4.5 kg) yehuremu - dzimwe nguva yakawanda - muvhiki rekutanga rehurongwa hwekudya uye wozodzikira uremu zvinoteedzana mushure meizvozvo. Vhiki rekutanga kazhinji kurasikirwa kwemaviri emuviri uye huremu hwemvura.

Kana iwe uri mutsva pakudya, kurema kunogona kuitika nekukurumidza. Iyo yakawanda huremu yaunofanirwa kurasikirwa nayo, nekukurumidza iwe uchairasa.

Kunze kwekunge chiremba wako ataura neimwe nzira, kurasikirwa nemaviri mapaundi pavhiki kazhinji inzvimbo yakachengeteka. Kana iwe uri kuyedza kudzikisa huremu nekukurumidza kupfuura izvozvo, taura nachiremba wako nezvedanho rakachengeteka rekudzora koriori.

Kunze kwekudzikira uremu, yakaderera carb chikafu inogona kusimudzira hutano hwako munzira shoma, asi mhedzisiro yenguva refu isati yazivikanwa:

• huwandu hweshuga yeropa hunowanzo kuderera zvakanyanya pakudya kwakaderera kwecarb (30)
• triglycerides inowanzoenda pasi (31)
• LDL (yakaipa) cholesterol inodzika ()
• BP inovandudza zvakanyanya ()

Dzimwe mhando dzekudya dzinoderedza macalorie uye dzinowedzera chikafu chese dzakabatana zvakare nekuvandudzwa kwemetabolic mamaki uye inononoka kuchembera (34,,). Pakupedzisira, iwe unogona kuwana kudya kwakaringana uko kunosanganisira makabhohaidhiretsi akaomarara kunoenderera.

Kurema kwakakosha kunogona kurasikirwa pane yakaderera carb kana yakaderera koriori chikafu, asi kumhanya kunoenderana nemunhu.

Kuwedzeredza uremu kunogona kuvandudza mamwe mamaki ehutano, senge shuga yeropa uye cholesterol mazinga.

Chinokosha

Nekuderedza carbs kana kutsiva akacheneswa carbs ane akaomarara carbs, iwe ungangodaro unowana kuderedzwa kudya uye nzara. Izvi zvinobvisa zvikonzero zvikuru zvinowanzo kunetsa kuchengetedza chirongwa chehuremu.

Uine yakasimba carb yakaderera kana yakaderera koriori kudya chirongwa, iwe unogona kudya zvine hutano chikafu kusvikira waguta uye uchiri kurasikirwa neakakosha huwandu hwemafuta.

Iko kudonha kwekutanga muhuremu hwemvura kunogona kutungamira kudonha mumakwande mukati memazuva mashoma. Kurasikirwa kwemafuta kunotora nguva yakareba.

Verenga chinyorwa ichi muchiSpanish.