7 Nzira Dzokurara Dzinogona Kukubatsira Iwe Kuderedza Kurema

Zvemukati

• 1. Kurara Zvakashata Chinhu Chikuru Chengozi Yehuremu Kuwedzera uye Kufutisa
• 2. Kurara Kwakashata Kunogona Kuwedzera Nzara Yako
• 3. Kurara Kunobatsira Iwe Kurwisa Kuchiva Uye Kuita Hutano Sarudzo
• 4. Kurara Kwakashata Kunogona Kuwedzera Kudya Kwako KweCalori
• 5. Kurara Kwakashata Kunogona Kuderedza Zororo Rako Metabolism
• 6. Kurara Kunogona Kukwidziridza Chiitiko Chemuviri
• 7. Inobatsira Kudzivirira Insulin Resistance
• Icho Chinokosha

Kana iwe uri kuyedza kudzikisa huremu, huwandu hwekurara iwe hwaunowana hunogona kungove hwakakosha sekudya kwako uye kurovedza muviri.

Nehurombo, vanhu vazhinji havasi kuwana zvakakwana kurara. Muchokwadi, vangangoita makumi matatu% evakuru vari kurara mashoma pane anopfuura maawa matanhatu husiku hwakawanda, sekutsvaga kwevakuru veUS ().

Sezvineiwo, kuwedzera kweuchapupu kunoratidza kuti kurara kungave kuri kushayikwa kune vanhu vazhinji vari kunetsekana kuonda. Heano zvikonzero zvinomwe nei kurara zvakakwana kunogona kubatsira iwe kurasikirwa uremu.

1. Kurara Zvakashata Chinhu Chikuru Chengozi Yehuremu Kuwedzera uye Kufutisa

Kurara kwakashata kwave kuchingo sunganidzwa nehurefu hwemuviri index (BMI) uye kuwedzera uremu ().

Zvinodikanwa zvevanhu zvekurara zvinosiyana, asi, kazhinji kutaura, kutsvagisa kwaona shanduko mukurema kana vanhu vakawana mashoma maawa manomwe ekurara husiku ().

Kuongorora kukuru kwakawana kuti kurara kwenguva pfupi kwakawedzera mukana wekuneta ne89% muvana uye 55% muvakuru ().

Chimwe chidzidzo chakatevera vangangoita vanamukoti 60,000 vasina kufutisa kwemakore gumi nematanhatu. Pakupera kwekudzidza, vanamukoti avo vairara maawa mashanu kana mashoma pahusiku vaive 15% vangangove vakafuta kupfuura avo vairara kanokwana maawa manomwe husiku ().

Nepo zvidzidzo izvi zvese zvaive zvekucherechedza, kuwedzera huremu kwave kuchionekwawo muzvidzidzo zvekuyedza kurara.

Imwe ongororo yakatendera vanhu vakuru gumi nemashanu chete maawa mashanu ekurara husiku husiku kwehusiku hushanu. Vakawana avhareji yemapaundi 1.8 (0.82 kg) pamusoro pekfupi kosi yechidzidzo ichi ().

Uyezve, matambudziko mazhinji ekurara, kufanana neapnea yekurara, ari kuwedzerwa nekuwedzera uremu.

Iyo inotenderera inotyisa iyo inogona kuve yakaoma kutiza. Kurara kwakashata kunogona kukonzera kurema, izvo zvinogona kukonzeresa hutano hwekurara kudzikira zvakanyanya ().

Zvidzidzo zvakaona kuti kurara kwakashata kunosanganisirwa nehuremu uye mukana wakakwira wekufutisa muvanhu vakuru nevana.

2. Kurara Kwakashata Kunogona Kuwedzera Nzara Yako

Ongororo dzakawanda dzakaona kuti vanhu avo vanorara-vasina ruzivo vanoti vane chishuwo chakawedzera (,).

Izvi zvinogona kukonzerwa nemhedzisiro yekurara pane maviri akakosha mahormone enzara, ghrelin uye leptin.

Ghrelin ihormone yakaburitswa mudumbu iyo inoratidza nzara muuropi. Nhanho dzakakwira usati wadya, inova iyo iyo dumbu risina chinhu, uye yakaderera mushure mekudya ().

Leptin ihormone inosunungurwa kubva mumasero emafuta. Iyo inodzvinyirira nzara uye inoratidza kuzara muuropi ().

Kana iwe ukasawana kurara kwakaringana, muviri unoita ghrelin yakawanda uye shoma leptin, ichikusiya uine nzara uye ichiwedzera chishuwo chako.

Kuongororwa kwevanhu vanopfuura chiuru vakaona kuti avo vairara kwenguva pfupi vaive ne14,9% yepamusoro ghrelin mazinga uye 15.5% akadzika eptin mazinga pane avo vakarara zvakakwana.

Iwo mapfupi ekurara aivewo nemaBMIs akakwirira ().

Uye zvakare, iyo hormone cortisol yakakwira kana iwe usingawane zvakakwana kurara. Cortisol ihormone yekushushikana iyo inogona zvakare kuwedzera chishuwo ().

Kurara kwakashata kunogona kuwedzera kudya, pamwe nekuda kwekukanganisa kwayo mahormone ayo anoratidza nzara uye kuzara.

3. Kurara Kunobatsira Iwe Kurwisa Kuchiva Uye Kuita Hutano Sarudzo

Kushaikwa kwekurara kunoshandura mashandiro anoita uropi hwako. Izvi zvinogona kuita kuti zviome kuita sarudzo dzakanaka uye kuramba chikafu chinoyedza ().

Kurara kwekutadza kunozotadzisa zviitiko mune yepamberi lobe yeuropi. Iyo yekumberi lobe iri pamusoro pekutora sarudzo uye kuzvidzora ().

Uye zvakare, zvinoita sekunge nzvimbo dzekupa mubayiro dzehuropi dzinosimudzirwa nechikafu kana uchinge warara usina ().

Naizvozvo, mushure mehusiku hwekusarara zvakanaka, kwete chete ndiro iya yechando inowedzera mubayiro, asi ungangove uine nguva yakaoma yekudzidzira kuzvidzora.

Uyezve, tsvagiridzo yakaona kuti kushaya hope kunogona kuwedzera kubatana kwako kwezvikafu zvakakwirira mumacalorie, carbs nemafuta (,).

Chidzidzo chevarume gumi nevaviri chakaona mhedzisiro yekushomeka kwekurara pakudya chikafu.

Vatori vechikamu pavakangobvumidzwa maawa mana ekurara, yavo yekudya koriori yakawedzera ne22%, uye kudya kwavo kwemafuta kwakapetwa zvakapetwa kaviri, zvichienzaniswa neapo pavakabvumidzwa maawa masere ekurara ().

Kurara kwakashata kunogona kudzora kuzvidzora kwako uye kugona kuita sarudzo uye kunogona kuwedzera maitiro ehuropi kuchikafu. Kurara kwakashata kwakabatanidzwawo nekuwedzera kwekudya kwezvakakwira zvine macalorie, mafuta uye carbs.

4. Kurara Kwakashata Kunogona Kuwedzera Kudya Kwako KweCalori

Vanhu vanowana kurara kwakashata vanowanzo shandisa akawanda macalorie.

Kuongororwa kwevarume gumi nevaviri kwakawana kuti kana vatori vechikamu vakatenderwa maawa mana chete ekurara, ivo vakadya avhareji yemakumi mashanu nemakumi mashanu nemakumi mashanu emamwe macalorie zuva rinotevera, zvichienzaniswa nepavakatenderwa maawa masere ().

Uku kuwanda kwemakoriyori kunogona kunge kuri nekuda kwekuwedzera chishuwo uye kusarongeka kwekudya, sezvataurwa pamusoro apa.

Nekudaro, zvinogona zvakare kunge zviri kubva mukuwedzera kwenguva yakashandiswa kumuka uye kuwanikwa kudya. Izvi zvinonyanya kuitika kana nguva yekumuka ikashandiswa isiri kushanda, sekutarisa terevhizheni (14).

Uyezve, zvimwe zvidzidzo zvekushaiwa kwekurara zvakawana kuti chikamu chikuru chemakoriori akawandisa chakadyiwa senge tudyo mushure mekudya kwemanheru ().

Kurara kwakashata kunogona zvakare kuwedzera yako macalorie kutora nekukanganisa kugona kwako kudzora yako chikamu chikamu saizi.

Izvi zvakaratidzwa muchidzidzo chevarume gumi nevatanhatu. Vatori vechikamu vaitenderwa kurara kwemaawa masere, kana kuramba vakamuka husiku hwese. Mangwanani, ivo vakapedza basa remakomputa-ravaifanira kusarudza masize echikamu ezvikafu zvakasiyana.

Ivo avo vakaramba vakasvinura husiku hwese vakasarudza hukuru hwakakura hwemigove, vakataura kuti vakawedzera nzara uye vaive nemazinga akakwirisa enenzara mahormone ghrelin ().

Kurara kwakashata kunogona kuwedzera koriori yako yekudyiwa nekuwedzera kunonoka-husiku kunonoka, chikamu chemazana uye nguva inowanikwa yekudya.

5. Kurara Kwakashata Kunogona Kuderedza Zororo Rako Metabolism

Yako yekuzorora metabolic rate (RMR) ndiyo huwandu hwe macalorie unopisa muviri wako kana uchinge wazorora zvakakwana. Inokanganiswa nezera, huremu, hurefu, bonde uye mhasuru.

Kutsvagisa kunoratidza kuti kushaya kwekurara kunogona kudzora yako RMR ().

Mune kumwe kuongorora, varume gumi nevashanu vakachengetwa vakamuka kwemaawa makumi maviri nemana. Mushure mezvo, yavo RMR yaive 5% yakaderera pane mushure mekuzorora kwehusiku chaihwo, uye yavo metabolic rate mushure mekudya yaive 20% yakaderera ().

Pane zvinopesana, zvimwe zvidzidzo hazvina kuwana shanduko mumetabolism ine kurasikirwa kwekurara. Naizvozvo, kumwe kutsvagurudza kunodiwa kuti uone kana uye nekurara kurasikirwa kunononoka metabolism ().

Izvo zvakare zvinoita sekunge kurara kwakashata kunogona kukonzera mhasuru kurasikirwa. Tsvina inopisa akawanda macalorie pazororo pane anoita mafuta, saka kana tsandanyama ikarasika, zororo remetaboli mitengo inoderera.

Imwe ongororo yakaisa vanhu vakuru gumi pahuremu pakudya kwemazuva gumi nemana ekudzivirira zvine mwero koriori. Vatori vechikamu vakatenderwa kana 8.5 kana 5.5 maawa kuti varare.

Mapoka ese ari maviri akarasikirwa nehuremu kubva kune ese ari maviri mafuta uye mhasuru, asi iwo avo vakangopihwa maawa mashanu chete ekurara vakarasa huremu hushoma kubva kumafuta uye zvakawanda kubva mutsandanyama ().

Iyo 22-paundi (10-kg) kurasikirwa kwemhasuru uremu kunogona kudzikisa yako RMR neinofungidzirwa zana macalorie pazuva ().

Kurara kwakashata kunogona kudzikisira yako yekuzorora metabolic rate (RMR), kunyangwe zviwanikwa zvakasanganiswa. Chimwe chinhu chinopa chinoratidzika kunge ndechekuti kusarara zvakanaka kunogona kukonzera kurasikirwa kwemhasuru.

6. Kurara Kunogona Kukwidziridza Chiitiko Chemuviri

Kushaikwa kwekurara kunogona kukonzera kuneta kwemasikati, kukuita kuti usanyanya kushomeka uye usanyanya kukurudzirwa kuita maekisesaizi.

Mukuwedzera, iwe unogona kunge wakaneta kare panguva yekuita muviri ().

Chidzidzo chakaitwa pavarume gumi nevashanu chakaona kuti kana vatori vechikamu vakarara-vasina, huwandu uye kusimba kwezviitiko zvemuviri zvakaderera (22).

Nhau dzakanaka ndedzekuti kuwana kurara kwakawanda kunogona kubatsira kuvandudza yako mitambo.

Mune kumwe kuongorora, vatambi vebasketball vekoreji vakanzi vapedze maawa gumi vari pamubhedha manheru ega ega kwemavhiki mashanu kusvika manomwe. Vakave nekukurumidza, maitiro avo nguva dzakavandudzwa, kunyatsoita kwavo kwakawedzera uye kuneta kwavo kwakaderera ().

Kushaikwa kwekurara kunogona kudzikisira yako yekurovedza kukurudzira, huwandu uye kusimba. Kuwana kurara kwakawanda kunogona kutobatsira kuvandudza mashandiro.

7. Inobatsira Kudzivirira Insulin Resistance

Kurara kwakashata kunogona kukonzera maseru kuve insulini isingabatike (, 25).

Insulin ihormone inofambisa shuga kubva muropa ichipinda mumasero emuviri wako kuti ishandiswe sesimba.

Kana masero akazoita insulini isingabatike, shuga yakawanda inoramba iri muropa uye muviri unoburitsa yakawanda insulini kubhadhara.

Iyo yakanyanyisa insulin inoita kuti uve nenzara uye inotaurira muviri kuti uchengetedze macalorie akawanda semafuta. Insulin kuramba ndiyo inotungamira kune ese ari maviri marudzi 2 chirwere cheshuga uye kuwedzera huremu.

Mune kumwe kuongorora, varume gumi nevaviri vaitenderwa maawa mana chete ekurara kwehusiku hutanhatu. Mushure meizvi, kugona kwemiviri yavo kudzikisa huwandu hweshuga yeropa kwakadzikira ne40% (25).

Izvi zvinoratidza kuti husiku hushoma chete hwekurara zvisina tsarukano hunogona kukonzera maseru kuve insulini isingabatike.

Mazuva mashoma ekurara zvisina tsarukano anogona kukonzeresa insulin kudzvinyirira inova inotungamira kune ese huremu hwekuwedzera uye rudzi rwechipiri chirwere cheshuga.

Icho Chinokosha

Pamwe pamwe nekudya zvakanaka uye kurovedza muviri, kuwana kurara kwemhando yepamusoro chikamu chakakosha chekugadzirisa huremu.

Kurara kwakashata kunoshandura nenzira iyo muviri unoteerera kuchikafu.

Kutanga, chishuwo chako chinowedzera uye haugone kuramba miedzo uye kudzora zvikamu.

Kuita kuti zvinhu zviwedzere kuipa, inogona kuita nharo yakaipa. Kana ukarara zvishoma, huremu hunowedzera, uye huremu hunowedzera hunowedzerawo kurema.

Padivi rerutivi, kumisikidza tsika dzakanaka dzekurara kunogona kubatsira muviri wako kuchengetedza huremu hune hutano.