9 Zvikonzero Iwe Unogona Kuve Kuwana Kurema Zvisingatarisirwe

Zvemukati

• 1. Unodya zvekudya zvakawandisa zvakanyanya
• 2. Unodya shuga yakawandisa
• 3. Iwe une hupenyu hwekugara
• 4. Iwe unoita yo-yo kudya
• 5. Une nyaya yezvokurapa isingazivikanwe
• 6. Hauwani hope zvakakwana
• 7. Haudye zvekudya zvakakwana zvakakwana
• 8. Unoshungurudzika
• 9. Unodya macalorie akawandisa
• Chinokosha

Kurera huremu kunogona kushungurudza zvakanyanya, kunyanya kana iwe usiri kuziva chiri kukonzeresa.

Kunyange kudya kunowanzoita basa rakakura mukurema, zvimwe zvinhu - senge kushushikana uye kushomeka kwekurara - zvinogona kubatsira zvakare.

Heano zvipfumbamwe zvikonzero zvekusaziva zvekurema uremu.

1. Unodya zvekudya zvakawandisa zvakanyanya

Zvikafu zvakawanda zvine hutano, senge oats, michero yakaomeswa nechando, uye yogati, inogadziriswa zvishoma.

Nekudaro, zvekudya zvakagadziriswa zvakanyanya, zvinosanganisira zviyo zvine shuga, chikafu chinokurumidza, uye kudya kwemicrowave, kurongedza zvakawandisa zvezvinhu zvinokuvadza, pamwe neshuga yakawedzerwa, zvinodzivirira, uye mafuta asina hutano.

Zvakare, ongororo dzakawanda dzinobatanidza chikafu chakagadziriswa zvakanyanya kusvika pakuwedzera huremu, pamusoro pekuwedzera kwehuwandu hwekufutisa muUnited States nepasirese pasirese ().

Semuenzaniso, ongororo ye2019 mune 19,363 vakuru veCanada vakaona kuti avo vaidya chikafu chakanyanya-kugadzirwa vaive 32% vangangove vakafuta kupfuura avo vakadya zvishoma ().

Chikafu chakakwenenzverwa chinowanzo kuve chakazara nemakoriori asi chisina mishonga yakakosha, senge protein uye fiber, izvo zvinokuchengetedza iwe uchinzwa uzere.

Muchokwadi, mune 2-vhiki yekudzidza muvanhu makumi maviri, vatori vechikamu vakadya mazana mazana mashanu macalorie pazuva pane yekudyiwa-yakagadziriswa kupfuura pane isina kugadziridzwa chikafu ().

Nekudaro, iwe unofanirwa kufunga nezvekucheka chikafu chakagadziriswa uye tudyo, uchitarisa pachikafu chose.

2. Unodya shuga yakawandisa

Kugara uchideredza zvekudya zvine shuga uye zvinwiwa, senge zvihwitsi, makeke, soda, zvinwiwa zvemitambo, ice cream, tii iced, uye zvinwiwa zvekofi zvinotapira, zvinogona kuwedzera chiuno chako nyore nyore.

Ongororo dzakawanda dzinobatanidza kudya kweshuga kwete chete kune huremu asi zvakare nenjodzi yakawedzera yehutano husingaperi mamiriro, kusanganisira rudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo ().

Kunyanya, zvinwiwa zvine shuga ndiyo sosi hombe yeshuga yakawedzerwa muUnited States uye zvine hukama nehuremu hwekuwedzera.

Semuenzaniso, kuongororwa kweongororo makumi matatu mu242,352 vana nevakuru vakasunga inotapira chinwiwa chinwiwa kune huremu kuwedzera uye kufutisa ().

Imwe ongororo mumadzimai 11,218 yakaratidza kuti kunwa 1 shuga ine shuga pazuva kwakatungamira ku2,2 kg (1 kg) yehuremu kweanopfuura makore maviri - zvichireva kuti kucheka zviwitsi kungave nemhedzisiro ().

Iwe unogona kuyedza zvishoma nezvishoma kudzikisa yako shuga yekudya kuti ushandise maitiro.

3. Iwe une hupenyu hwekugara

Kusashanda chinhu chinowanzo kupa mukurema uye zvirwere zvisingaperi (,,).

Kushanda padhesiki basa, kuona TV, kutyaira, uye kushandisa komputa kana runhare zvese zviitiko zvekugara.

Chidzidzo muvanhu mazana mana nemakumi mana nevane kufutisa uye huremu hwakawandisa vakawana kuti yavo yepakati zuva nezuva yekugara nguva yaive maawa 6.2 pamazuva ekushanda nemaawa matanhatu pamazuva asiri ekushanda. Mabasa ane chekuita nebasa ndowaive mupiro mukurusa, uchiteverwa nekuona TV ().

Kuita mashoma ehupenyu akareruka shanduko, senge kurovedza muviri uye kugara zvishoma, zvinogona kuita mutsauko mukuru.

Semuenzaniso, 3-mwedzi kudzidza muvashandi ve317 vakawana kuti kutsiva chete 1 awa rekugara ne1 awa yekumira mukati mezuva rebasa kwakaderedza huwandu hwakazara hwemafuta uye chiuno chakakomberedza uku uchiwedzera mutete wemhasuru ().

Tsvagiridzo yakaratidzawo kuti kuita zvakawandisa nguva yechiridzwa kunobatsira zvakanyanya mukukanganisa uremu (,,).

Kunyangwe zvigadziriso zvidiki, sekutora kufamba mushure mekudya kwemanheru pachinzvimbo chekuona TV, kushanda kana kufamba panguva yekuzorora kwemasikati, kuisa mari munzvimbo yakamira kana yekutsika, kana kuchovha bhasikoro rako kuenda kubasa, zvinogona kudzivisa kuwedzera huremu.

4. Iwe unoita yo-yo kudya

Yo-yo kudya kunoreva kutenderera kwekuda kurasikirwa uremu uchiteverwa neusina chinangwa uremu kudzokazve.

Sezvineiwo, iyi pateni yakabatana neyakawedzera njodzi yekuwedzera uremu nekufamba kwenguva (,).

Mune ongororo mune vanhu 2,785, avo vakadya mukati megore rapfuura vaive nezviyereso zvakakura zvemuviri uye zviuno zvechiuno pane izvo zvevasina-dieters ().

Zvimwe zvidzidzo zvinoratidza kuti kudya zvinorema uye kudya kunogona kutungamira mukuwedzera huremu munguva yemberi nekuda kwemitezo yemuviri wako kumafambiro akadaro, senge shanduko yenzara uye kuzara mahormone (,,).

Uyezve, vanhu vazhinji vanorasikirwa nehuremu kuburikidza neanoremedza kudya vanowana kumashure zvakanyanya kana ese ayo mukati memakore mashanu ().

Kuti uchengetedze huremu kure kwenguva refu, iwe unofanirwa kutarisa kune inoenderera mararamiro maratidziro Izvi zvinosanganisira kurovedza muviri, kucheka zvakagadziriswa uye zvine shuga chikafu, uye kudya zvinovaka muviri-dense, chikafu chizere chakapfuma mu fiber uye mapuroteni.

5. Une nyaya yezvokurapa isingazivikanwe

Kunyangwe akawanda mararamire ezvinhu achikonzera kuwedzera uremu nemaune, mamwe marapirwo anogona kuita basa. Izvi zvinosanganisira:

• Hypothyroidism. Aya mamiriro anokanganisa yako thyroid gland uye anogona kukonzeresa kuwedzera uremu kana kunetseka nekudzikira uremu (,).
• Kushungurudzika. Izvi zvakajairika mamiriro epfungwa akabatanidzwa nekurema uye kufutisa (,).
• Polycystic ovary syndrome (PCOS). PCOS inoratidzirwa nekusaenzana kwehomoni kunokanganisa vakadzi vezera rekubereka. Zvinogona kukonzeresa kuwedzera uye kuita kuti zviome kurasikirwa nehuremu ().
• Binge kudya kusagadzikana (BED). BED yakakamurwa nezvikamu zvinodzokororwa zvekudya kusingadzoreke uye zvinogona kutungamira kumatambudziko mazhinji ehutano, kusanganisira kuwedzera uremu ().

Mimwe mamiriro ezvinhu, akadai seshuga uye Cushing's syndrome, zvakabatanawo nekuwedzera huremu, saka zvakakosha kuti uwane kuongororwa kwakanaka kubva kuna chiremba wako.

Uyezve, mimwe mishonga, inosanganisira antidepressant uye antipsychotic zvinodhaka, zvinogona kutungamira mukuwedzera huremu.Taura kune nyanzvi yehutano kana iwe uchitenda kuti uri kuwedzera uremu nekuda kwemushonga wako.

6. Hauwani hope zvakakwana

Kurara kwakakosha pahutano hwese uye kugara zvakanaka. Kurara kwakaringana kunogona kukonzera kurema, pakati pezvimwe zvakashata ().

Chidzidzo muvakadzi makumi mairi neshanu chakaratidza kuti avo vairara mashoma pane maawa matanhatu zuva nezuva vaive nehuremu hwepamusoro hwemuviri (BMI) uye akanyanya mwero we visfatin (puroteni yakavanzwa nemafuta maseru), zvichienzaniswa nevakadzi vairara maawa matanhatu kana kupfuura pazuva. ().

Mune chidzidzo chevhiki mbiri-muvanhu vakuru gumi vane huremu hwakawandisa zvichitevera kudya kwakaderera-koriori, avo vakarara maawa 5.5 husiku hwoga vakarasikirwa nemafuta emuviri ari pasi pe55% uye 60% kuwanda kwemhasuru kupfuura avo vakarara maawa masere ne8.5 husiku ().

Nekudaro, kuwedzera nguva yako yekurara kunogona kubatsira kuonda.

Humwe humbowo hunobatanidza 7 kana anopfuura maawa ekurara husiku humwe ne33% mukana wakakura wekudzikira uremu, uchienzaniswa nekurara mashoma pane maawa manomwe ().

Kana iwe uine husina kunaka hwekurara mhando, iwe unogona kuyedza kudzora skrini nguva usati warara, kudzikisa yako caffeine yekudyiwa, uye kuenda kunorara panguva inoenderana nguva.

7. Haudye zvekudya zvakakwana zvakakwana

Kana iwe uchigara uchidya chikafu chakagadziriswa, kuchinjisa kuchikafu chakakwira muzvikafu zvese inzira iri nyore uye inoshanda yekusimudzira kurasikirwa nekurema uye kugadzirisa zvimwe zvakawanda zvehutano hwako.

Muchokwadi, chinonyanya kukosha pakurasikirwa nehuremu kusarudza zvakakwana, zvishoma zvakagadziriswa chikafu.

Imwe ongororo yakakamura vanhu vakuru makumi matanhatu nevatanhatu vane huremu hwakawandisa mumapoka akatevera kudya kwakaderera-mafuta kana kwakaderera-carb kwemwedzi gumi nemaviri ().

Mapoka ese ari maviri akarairwa kuti vawedzere kudya kwavo kwemuriwo, kudzora kudya kwavo kweshuga yakawedzerwa, mafuta anotapira, uye makabohydrate akakwenenzverwa, vanodya zvakanyanya zvakakwana, zvishoma zvakagadziriswa, zvekudya zvine huturu, uye kugadzirira kudya kwakawanda kumba.

Chidzidzo ichi chakawana kuti vanhu vari mumapoka ese ezvikafu vakarasikirwa zvakaenzana huremu - 12 mapaundi (5.4 kg) yeboka rine mafuta mashoma uye 13 mapaundi (5.9 kg) yeboka repasi-carb. Izvi zvakaratidza kuti mhando yekudya, kwete macronutrient zvemukati, ndiyo yainyanya kukosha mukuremerwa kwavo ().

Kupinza chikafu chizere mukudya kwako hakufanirwe kunge kwakaoma. Tanga nekuwedzera zvishoma nezvishoma kuwedzera chikafu-chakakora chikafu chizere, senge miriwo, michero, bhinzi, mazai, nzungu, uye mbeu, muzvikafu zvako uye zvinwiwa.

8. Unoshungurudzika

Kushungurudzika kusingaperi idambudziko rakajairika rinogona kukanganisa huremu hwako ().

Mahombekombe epamusoro ehormone yekushushikana cortisol yakaratidzirwa kuwedzera nzara uye chishuwo chako chekudya zvinonaka kwazvo, zvine macalorie, izvo zvinogona kukonzeresa kuwedzera ().

Uyezve, zvidzidzo zvinoratidza kuti vanhu vane kufutisa vane huwandu hwecortisol hwakakwirira kupfuura avo vasina mamiriro aya (.

Sezvineiwo, kushushikana manejimendi kunogona kukurudzira kuonda.

Mune chidzidzo chevhiki masere muvanhu vakuru makumi mana nevasere vane kufutisa, avo vakapinda munzira dzekuzorora senge kufema kwakadzika vakarasikirwa zvakanyanya kurema kupfuura avo vanongogamuchira kuraira kwakawanda ().

Kuti udzikise kushushikana, edza kusanganisa humbowo-hwakatandara maitiro mukuita kwako. Izvi zvinosanganisira iyo yoga, kushandisa nguva muzvisikwa, uye kufungisisa (,,).

9. Unodya macalorie akawandisa

Kunyanyisa kudya kunoramba kuri chikonzero chakakurumbira chekurema.

Kana iwe ukatora macalorie akawanda kupfuura iwe aunotsva pazuva, iwe ungangodaro kuwedzera uremu ().

Kudya zvisina njere, kugara uchidya, uye kugadzira macalorie-akapfuma, zvinovaka muviri-zvakasarudzika sarudzo dzekudya zvese zvinokurudzira kuwandisa koriori kudya.

Zvinogona kuve zvakaoma kuti uone koriori yako yaunoda wega, saka bvunza chiremba akanyoreswa kana iwe uchinetseka nekudya zvakanyanya.

Dzimwe nzira dzakareruka dzekunzvenga kunyanyodyisa dzinosanganisira kutarisisa nzara uye kuguta cues nekudya zvine hungwaru, uchitevera yakakwira-fiber, yakakwira-mapuroteni chikafu chakazara muzvirimwa zvekudya, kunwa mvura panzvimbo yezvinwiwa zvine macalorie, uye kuwedzera rako chiitiko cheyero.

Chinokosha

Zvinhu zvakawanda zvinogona kubatsira mukukanganisa kuwedzera uremu.

Kurara kwakashata, kuita kwekugara, uye kudya zvakawandisa zvakagadziriswa kana zvikafu zvine shuga ndeimwe yetsika dzinogona kuwedzera njodzi yako yekuwedzera huremu.

Asi, matanho mashoma - senge kufunga kudya, kuita maekisesaizi, uye kutarisa pazvikafu zvese - zvinogona kukubatsira kuti usvike pakuwonda zvinangwa uye nekuvandudza hutano hwako hwese.