Zviri Chaizvo Zvakaomarara Kuderedza Kurema Paunenge Uri Pfupi?

Zvemukati

• Chokwadi kana Fikisi: Zvakaomesera Vakadzi Vapfupi Kuti Vadzikire Kurema
• Asi Mira, Hazvisi Izvo Simple!
• Mazano ekuderedza uremu kune Vanhu Vapfupi
• Ongororo ye

Kuderedza uremu kwakaoma. Asi zvakaoma kune vamwe vanhu zvakanyanya kupfuura vamwe nekuda kwezvakasiyana zvinhu: zera, chikamu chezviitiko, mahormone, kutanga huremu, maitiro ekurara, uye hongu-kureba. (FYI, heino chikonzero kurara ndicho chinhu-chimwe chakanyanya kukosha chemuviri uri nani.)

Iwe ungangodaro wakanzwa kuti zvakanyanya kuomera vanhu vari mapfupi kuonda. Uye kana iwe uri padikidiki padivi, pamwe iwe wakambozvionera izvi pachako. Asi ndizvo chaizvo zvakaoma kana zvinongoita sezvakadaro nekuti zvakare, kurasikirwa uremu HAZVI nyore here? Uye kana zvirizvo, nei?! Takataura nenyanzvi dzekuderedza uremu kuti dziongorore.

Chokwadi kana Fikisi: Zvakaomesera Vakadzi Vapfupi Kuti Vadzikire Kurema

Saka, ngatibvisei izvi munzira: "Ndine hurombo kuti nditaure, asi ichokwadi kuti vakadzi vapfupi vanofanirwa kushandisa macalorie mashoma kuti vadzikire uremu pane shamwari dzakareba kana zvimwe zvinhu zvakaenzana," anodaro Luiza Petre, MD, bhodhi- Certified cardiologist anonyanya kugadzirisa uremu. Mune mamwe mazwi, chokwadi chakakasharara ndechekuti kunyangwe iwe uine chiitiko chakaenzana chehutano uye nhanho imwechete yehutano hwakazara, shamwari yako yakareba ichave ichikwanisa kudya zvakanyanya uye ichirasikirwa nehuremu hwakawanda kupfuura iwe, munhu mupfupi, unogona. Uye nekuti iwe unofanirwa kudya mashoma macalorie kuti uone uremu-kurasikirwa mhedzisiro (kana kuchengetedza huremu hwako), zvinogona kunzwa ~ zvakanyanya ~ zvakanyanya, anodaro.

Chikonzero nei ichi chiri chokwadi chiri nyore chaizvo: "Kana uine tsandanyama yakawanda, inokurumidza kushandiswa kwemetabolism. Vanhu vakareba vane mhasuru yakawanda nokuti vanoberekwa nayo nekuda kwehurefu hwavo," anotsanangura kudaro Shari Portnoy, nyanzvi yezvokudya zvakanyoreswa. . Tsimba yako yakaonda yemhasuru ine chekuita neyako basal metabolic rate (BMR), iyo inotara kuti mangani macalorie muviri wako unopisa uchizorora. Iyo yakanyanya kuonda mhasuru iwe unayo, iyo inokwira BMR yako ichave, uye zvakanyanya iwe zvaunogona kudya. Ehezve, chikamu chezviitiko chine basa pano, zvakare, asi iyo yakakwira yako BMR iri, iro shoma basa raunofanirwa kuita kuti uwane mamwe makoriori anodyiwa.

Portnoy anoti mune ruzivo rwake, mapfupi vanhu ita vanowanzova nenguva yakaoma yekudzora huremu hwakawanda. "Huremu hushoma hwaunotanga nahwo, ndipo pahunonyanya kuomera. Zvichava nyore kuti munhu ane pondo mazana maviri arasikirwe nehuremu pane munhu ane zana pondo." Ichi ndicho chikonzero chimwe chete chekuti zvinotora nguva yakareba kuti urasikirwe neaya ekupedzisira makirogiramu mashanu pane zvazvinoita kuti udzike makirogiramu mashanu pakutanga kwerwendo-kurasikirwa.

Uyezve, "vakadzi vapfupi vanoedza kuchengetedza huremu hwavo vanowanzozviwana nevasina kudyidzana," anodaro Dr. Petre. Semuenzaniso, kana iwe uri 5'3 "uye yako 5'9" shamwari yepamwoyo inoda kugovana chimedu chekiki yedessert, iwo mamwe macalorie anogona kukudzivirira kubva mukuchengetedza kushomeka kwekoriori iwe kwaunoda kuti uderedze huremu, uku usingakanganise yako shamwari's uremu-kurasikirwa zvibodzwa. Womp womp

Asi Mira, Hazvisi Izvo Simple!

Saka hongu-mapfupi vanhu vanofanirwa kudya zvishoma pane vanhu vakareba kuti vadzikire uremu kazhinji. Asi kureba handicho chete chinhu chinotaridza kuti mangani macalorie aunopisa pazuva. Miitiro yekurara, genetics, hutano hwehomoni, kurovedza muviri, nhoroondo yekudya, uye kurovedza muviri zvinotambawo pano, anodaro Dr. Petre.

"Hazvisi nyore sekutaura kuti kureba nguva dzose kuri nani pane kupfupi kana zvasvika pakurasikirwa nehuremu," anodaro Rachel Daniels, chiremba akanyoreswa nezvezvokudya uye mukuru mukuru wezvokudya kuVirtual Health Partners. "Panogona kunge paine nguva yekuti munhu mupfupi asingade kudya zvakaderera pane munhu akareba kuti adzike huremu-nekuti kureba ndicho chinhu chimwe chete mukuenzanisa," anodaro. Semuenzaniso, kana munhu mupfupi aine huwandu hwakakwira hwehuremu hwemuviri hwakaonda, ipapo vanogona kushandisa huwandu hwakaenzana hwemacalorie semunhu akareba aine mashoma mhasuru uye kurasikirwa nehuremu pachiyero chakafanana, anotsanangura.

Imwe yenzira dzekutanga dzaunogona kuwedzera metabolism yako ndeyokudzidzira, uye ino ndiyo imwe nzvimbo inogona kupfupiswa nevanhu. "Munhu mudiki ane koriori yakaderera inodikanwa, asi vanogona zvakare kupisa zvinopfuura munhu akareba nekukurumidza kuita chiitiko chimwe chete ichocho," anodaro Tracy Lockwood Beckerman, ari-mumba akanyoreswa kudya chikafu paBetches Media. "Semuenzaniso, kana munhu mupfupi ari kufamba maira, anofanirwa kuisa basa rakawanda uye matanho akawanda kuti apfuure maira iyoyo, nepo munhu akareba anotora matanho mashoma uye haafanire kushanda nesimba."

Mazano ekuderedza uremu kune Vanhu Vapfupi

Kudivi rakapfupika uye usingaone iwo uremu-kurasikirwa mhinduro dzauri kutevera? Hezvino zvekuyedza kugadzirisa matambudziko.

Simudza zviyereso. "Kuva mupfupi, zvaizobatsira kudzidzisa simba nekukudziridza mhasuru yakawanda sezvaungagone, izvo zvinobva zvapisa macalorie mazhinji," anodaro Dr. Petre. (Hauzive kuti wotanga sei? Heino maminitsi makumi matatu ekusimudza uremu kunowedzera nguva yako yekuzorora.)

Gadzirirai nzara cues. "Kunyangwe munhu mupfupi asingafanirwe kunge achidya zvakanyanya seumwe munhu akareba, haafanire kunge kunge ane nzara," anodaro Beckerman-kunyangwe chikamu chebasa chiine chinzvimbo pakudya. "Muviri wako unoziva zvaunoda, saka vimba nazvo!" (Kugadzira kufunga kwekudya chikamu chenguva dzose chekudya kwako kunogona kubatsira zvakanyanya kana zvasvika pakusangana nenzara dzako cues.)

Ballpark yako calorie inoda. Verenga macalorie ako aunoda nekarukureta yepamhepo paunogona kuisa hurefu hwako, huremu, uye nhanho yekuita, anodaro Beckerman. Ehe, iwe haufanire kunamatira ku * chaiyo * koriori chinangwa icho karikita chinosvipa, asi chinogona kukubatsira iwe kuwana zano rakanaka rekuti ingani zvikafu zvaunofanira kudya kana iwe uchida kudzikisa huremu kana kuchengetedza huremu hwako. . (Zvimwe pamusoro pekuita izvozvo pano: Chaizvoizvo Maitiro Ekucheka maCalorie Kuti Uderedze Kurema Zvakachengeteka)

Taura nenyanzvi. "Taura nenyanzvi yezvokudya yakanyoreswa kana nyanzvi yehutano usati wazvifananidza neshamwari yako ine mitezo inoita kunge inokwanisa kubvisa mapaundi mashanu nekukasira," anodaro Daniels. Kwete chete ivo vanozokwanisa kubatsira kuisa zvinhu muchiono, ivo zvakare vanogona kunge vaine mamwe mazano nezvekuti ungaite sei zvakanyanya iyo BMR yako.

Ongororo ye