16 Hutano Kuderedza uremu Matipi eVechidiki

Zvemukati

• 1. Iva Nehutano Hwechokwadi, Zvinangwa Chaizvo
• 2. Cheka Kudzoka paZvinwiwa zvinotapira
• 3. Wedzera muPanyama Chiitiko
• 4. Fambisa Muviri Wako Nezvikafu zvinovaka
• 5. Usadzivise Mafuta
• 6. Limit Yakawedzerwa Mashuga
• 7. Dzivisa Kudya Kwevanhu Vakakurumbira
• 8. Idya Mboro Yako
• 9. Usasvetuke Kudya
• 10. Dhayeti Kudya Kudya
• 11. Edza Kunze Kwekufunga Kunodya Maitiro
• 12. Gara Zvakakodzera Mvura
• 13. Usazvienzanisa nevamwe
• 14. Deredza Kushungurudzika
• 15. Cheka Kudzoka pane Zvakagadziriswa Zvikafu
• 16. Wana Kurara Zvakakwana
• Ko Ko Kuderedza uremu Hakusi Kushanda?
• Tora Kuziva Kwakakodzera
• Akaremara Kudya Kunyeverwa Zviratidzo
• Icho Chinokosha

Kurera huremu kunogona kubatsira vanhu veese mazera - kunyangwe vechidiki.

Kurasikirwa nemafuta emuviri akawandisa kunogona kuvandudza hutano uye kukurudzira kuzvidzora uye kuvimba.

Zvisinei, zvakakosha kuti vechidiki vadzikise huremu nzira ine hutano nekuita kudya uye mararamiro shanduko ayo anosimbisa miviri inokura uye inogona kuteverwa kwenguva refu.

Heano gumi nematanhatu huremu huremu kurasikirwa mazano kune vechidiki.

1. Iva Nehutano Hwechokwadi, Zvinangwa Chaizvo

Kurasikirwa nemafuta emuviri akawandisa inzira huru yekuwana hutano. Nekudaro, zvakakosha kuti uve nehuremu chaihwo uye nemuviri-mufananidzo zvinangwa.

Nepo kurasikirwa nemafuta akawandisa emuviri kuchikosha kune vane huremu hwevechidiki, tarisiro inofanira kugara iri pakuvandudza hutano, kwete huremu hwemuviri.

Kuva nechinangwa chechokwadi chinorema kunogona kubatsira kune vamwe vechidiki, asi kuvandudza kudya uye kuwedzera chiitiko chemuviri kunogona kushanda zvakanyanya zvakanyanya.

Zvakakosha kuti vechidiki vave nehutano hwakanaka uye kuti vanzwisise kuti munhu wese ane mhando yemuviri wakasiyana.

Rutsigiro rwemhuri uye dzidzo kumba uye kuchikoro zvinofambidzana nevechidiki kuyerwa uremu kubudirira uye zvinogona kubatsira kusimbisa yakanaka mararamiro maratidziro ().

2. Cheka Kudzoka paZvinwiwa zvinotapira

Zvichida imwe yedzakareruka nzira dzekudzora huremu hwakawandisa ndeyekudzora zvinwiwa zvinotapira.

Sodas, zvinwiwa zvine simba, tii inotapira, uye zvinwiwa zvemichero zvinotakurwa neshuga yakawedzerwa.

Zvidzidzo zvinoratidza kuti kuwedzerwa kuwedzerwa kweshuga kunogona kutungamira mukuwedzera huremu mune vechidiki uye kunogona zvakare kuwedzera njodzi yavo yehumwe hutano mamiriro, senge rudzi rwechipiri chirwere cheshuga, isina-doro doro mafuta chiropa chirwere, acne, uye matanda (,,,,,).

Kutsvagurudza kunoratidza kuti vechidiki vanonyanya kushandisa zvinwiwa zvine shuga kana vabereki vavo vachidaro, saka zvinobatsira kudzikisira pazvinwiwa zvisina hutano semhuri ().

3. Wedzera muPanyama Chiitiko

Haufanire kujoina timu yemitambo kana jimu kuti uve wakagwinya. Kungogara zvishoma uye kufamba zvakanyanya inzira yakanaka yekudurura mafuta emuviri akawandisa.

Kuwedzera chiitiko chako chezuva nezuva kunogona zvakare kuwedzera tsandanyama, izvo zvinogona kubatsira muviri wako kupisa macalorie zvakanyanya ().

Kiyi yekuwana - uye kugara - wakasimba mumuviri ndeyekutsvaga chiitiko chaunofarira zvechokwadi, chingatora nguva.

Edza mutambo mutsva kana chiitiko vhiki rega rega kusvikira wawana icho chinokushandira. Kukwira, kuchovha bhasikoro, kufamba nhabvu, yoga, kushambira, uye kutamba ndizvo zvimwe zvinhu zvaunogona kuyedza.

Kupinda muzviito zvekuzvivaraidza nazvo sekurima gadheni kana zvikonzero zvemagariro senge paki kana kumahombekombe kuchenesa-dzimwe nzira dzakanakisa dzekuwedzera nhanho dzezviitiko.

Uyezve, kushingaira kunogona kubatsira kukurudzira mafungiro ako uye kwakaratidzwa kuderedza kuora mwoyo kwevechidiki (,).

4. Fambisa Muviri Wako Nezvikafu zvinovaka

Panzvimbo pekuisa tarisiro pane zvemukati wekoriori, sarudza zvekudya zvinoenderana nehutano hwavo, izvo zvinoreva huwandu hwezvinhu zvinovaka muviri - zvinosanganisira mavitamini, zvicherwa, uye faibha - zvine chikafu chine ().

Nekuti vechidiki vachiri kukura, vane zvido zvepamusoro zveimwe michero - senge phosphorus uye calcium - kupfuura vakuru ().

Muriwo, michero, zviyo zvese, mafuta ane hutano, uye mapuroteni akanaka haana kungovaka muviri chete asi anogonawo kukurudzira kuonda.

Semuenzaniso, iyo fiber inowanikwa mumiriwo, zviyo zvese, uye michero, pamwe neprotein inowanikwa muzvinhu zvakaita semazai, huku, bhinzi, uye nzungu zvinogona kubatsira kuti ugare wakazara pakati pekudya uye zvinogona kudzivirira kudya zvakanyanya (,).

Uyezve, kutsvagurudza kunoratidza kuti vazhinji vechidiki vanokundikana pane zvinokurudzirwa zvekudya zvine hupfumi - zvichiita kuti zvive zvakanyanya kukosha kuisa izvi zvine hutano chikafu mune chako chikafu ().

5. Usadzivise Mafuta

Nekuti miviri yavo ichiri kukura, vana nevachiri kuyaruka vanoda mafuta akawanda kupfuura vanhu vakuru ().

Paunenge uchiedza kudzikisa huremu, zvakajairika kucheka masosi emafuta ezvekudya nekuda kwekoriori yavo. Nekudaro, kucheka mafuta akawandisa kunogona kukanganisa kukura uye kusimudzira.

Panzvimbo pokuderedza zvakanyanya mafuta ako, tarisa pane kuchinjisa asina hutano mafuta masosi ehutano.

Kutsiva mafuta asina hutano, akadai sekudya zvakadzama-zvakabikwa uye zvinhu zvakabikwa zvine shuga, nenzungu, mhodzi, makotapeya, maorivhi, uye hove dzakakora zvinogona kukurudzira kuonda kwehutano ().

Haisi chete mafuta ane hutano anopa muviri wako, asi iwo akakoshawo kune akakodzera kukura kwehuropi uye kukura kwese ().

6. Limit Yakawedzerwa Mashuga

Vechidiki vanowanzo dya zvekudya zvine shuga yakawanda yakawedzerwa, senge zvihwitsi, makuki, zviyo zvine shuga, uye zvimwe zvinonaka zvakagadzirwa.

Paunenge uchiedza kugadzirisa hutano uye kurasikirwa nehuremu hwakawanda hwemuviri, kucheka neshuga yakawedzerwa kwakakosha.

Izvi zvinodaro nekuti chikafu chakawanda chakanyanya mushuga yakawedzerwa ishoma mumapuroteni uye faibha, izvo zvinogona kukonzeresa kuti nzara yako ichinje uye inogona kutungamira mukudya zvakanyanya zuva rese.

Chidzidzo muvakadzi vechidiki gumi nevatanhatu chakawana kuti avo vanonwa chinwiwa chine shuga yakawanda mangwanani vanotaura manzwiro makuru enzara uye vanodya chikafu chakawanda panguva yemasikati pane avo vanonwa svutugadzike yemashuga yakaderera ().

Chikafu chepamusoro-shuga hachisi chekutyaira chete nzara asi chinogona kukanganisa maitiro ekudzidza, kurara, uye mafungiro muvechidiki (,,).

7. Dzivisa Kudya Kwevanhu Vakakurumbira

Iko kumanikidza kwekudzora uremu nekukurumidza kunogona kukonzera vechidiki kuyedza fad kudya. Kune zvakawanda zvisingaverengeke zvekudya - zvimwe zvinokurudzirwa nevanhu vane mukurumbira.

Izvo zvakakosha kuti unzwisise kuti kudya - kunyanya kudzvinyirira kudya kwefashoni - hakuwanzo kushanda kwenguva refu uye kunogona kutokuvadza hutano.

Kudya kwakanyanya kunonetsa kunonamatira uye hakuwanzo kuendesa zvese zvinovaka muviri izvo muviri wako unoda kuti ushande padanho rakaringana.

Uyezve, kudya mashoma macalorie kunogona kunonoka kuonda sezvo muviri wako uchichinjika mukupindura kushoma kwekudya chikafu ().

Panzvimbo pekutarisa pane pfupi-pfupi uremu hwekurasikirwa, vechidiki vanofanirwa kutarisisa mukuwana kunonoka, kuenderana, kugwinya kwehuremu hwekurema pamusoro penguva.

8. Idya Mboro Yako

Miriwo yakazara nezvakakosha zvinovaka muviri senge mavitamini, zvicherwa, uye fiber.

Iyo zvakare ine makomputa ane simba anonzi antioxidants, ayo anochengetedza ako maseru kubva kune asina kugadzikana mamorekuru (emahara radicals) ayo anogona kukonzera kukuvara ().

Kunze kwekuva ine hutano hwakanyanya, tsvagiridzo yakaratidza kuti kunwa mhegi kunogona kubatsira vechidiki kusvika nekuchengetedza huremu hwemuviri hwakanaka ().

Muriwo wakazara nefibre nemvura, izvo zvinogona kukubatsira kuti unzwe kuguta uye kugutsikana mushure mekudya. Izvi zvinoderedza mikana yekudya zvakanyanya nekuchengetedza yako nzara yakasimba mukati mezuva rese.

9. Usasvetuke Kudya

Kunyangwe kusvetuka chikafu kungaita sekunge kuchakubatsira kuonda, zvinogona kukukonzera kuti udye zvakanyanya mukati mezuva nekuda kwenzara.

Zvidzidzo zvinoratidza kuti vechidiki vanosiya chikafu chamangwanani vanowanzove vakafuta kupfuura avo vanogara vachidya chikafu chamangwanani ().

Panzvimbo pekurega kudya kwekuseni kana kusvika kune inokurumidza, ine shuga yakawanda yekudyira bhaa, vechidiki vanofanirwa kuita kudya kudya kwakaringana kukoshesa.

Pamusoro pezvo, kusarudza kudya kwemangwanani kwakaringana kweprotein kunogona kubatsira kukuchengetedza uye kugutsikana kusvika pakudya kwako kunotevera.

Chidzidzo muvasikana vechidiki makumi maviri chakaratidza kuti avo vaidya yakakwira-mapuroteni mazai-based breakfast vaive vasina nzara uye vakamwa zvishoma mukati mezuva rese pane avo vaidya yakaderera-protein, cereal-based breakfast ().

10. Dhayeti Kudya Kudya

Zvekudya uye zvinwiwa zvinotengeswa se "kudya-zvine hushamwari" zvinogona kuzara nezvigadzirwa zvekutapira, mafuta asina hutano, uye zvimwe zvigadzirwa zvisina kunaka kune hutano.

Zvigadzirwa zvinotapira senge aspartame uye sucralose zvakabatana nehutano, zvinosanganisira mudumbu kushushikana, migraines, uye kunyangwe kuwedzera huremu mune zvimwe zvidzidzo ().

Uyezve, chikafu chekudya uye zvinwiwa zvinowanzo shongedzwa zvakanyanya uye hazviwanzo kuve nezvinovaka muviri izvo zvinoda miviri inokura.

Panzvimbo pekutenga zvinhu zvekudya, sarudza zvakakwana, zvisina kugadziriswa, kuzadza chikafu chekudya uye zvekudya.

11. Edza Kunze Kwekufunga Kunodya Maitiro

Kudya zvine hungwaru kunoreva kutarisisa chikafu chako kuti uve nehukama huri nani nekudya, kuziva muviri, uye mutemo wezvokudya ().

Kazhinji, vechidiki vanodya zvekudya uye zvekudya zvekudya pavanenge vachienda kana pavanokanganiswa neterevhizheni kana mafoni, izvo zvinogona kutungamira mukudya zvakanyanya.

Kufunga kwekudya maitiro - sekudya zvishoma, kunakirwa kudya kwakagara patafura, uye kutsenga chikafu zvakaringana - kunogona kubatsira kudzora huremu uye kutungamira kune hukama hwakanaka nechikafu.

Uyezve, tsvagiridzo inoratidza kuti kudya zvine hungwaru kunogona kubatsira vechidiki kuita zvisarudzo zvisina kujairika zvekudya, izvo zvinogona kukurudzira huremu hwemuviri hwakanaka ().

Vabereki nevanin'ina vanogona kudzidzira kudya zvine pfungwa zvakare, kutsigira vechidiki vari kuyedza kuita tsika dzakanaka dzekudya ().

12. Gara Zvakakodzera Mvura

Kunwa mvura yakakwana kwakakosha pahutano hwese uye kunogona kukubatsira iwe kuramba uine huremu hwakanaka.

Kutsiva zvinwiwa zvine shuga, soda uye zvinwiwa zvemitambo, nemvura inoderedza kuwanda kwekoriori uye inokurudzira kudzikira kwehuremu ().

Uyezve, kunwa mvura muswere wese kunogona kubatsira kudzora chishuwo uye kudzikisira chishuwo chekudya kana usiri nzara ().

Kugara zvakanaka hydrated kunogona zvakare kunatsiridza zvedzidzo uye zvemitambo kuita ().

13. Usazvienzanisa nevamwe

Kunzwa kumanikidzwa kuti utarise neimwe nzira kunogona kukuvadza chimiro chemuviri chemunhu - uye vachiri kuyaruka vanoita kunge vari panjodzi yekufungisisa yemuviri kupfuura mamwe mazera emakore.

Dzvinyiriro yevezera ravo, vezvenhau vezvemagariro, uye mukurumbira pesvedzero zvinogona kuita kuti vechidiki vanzwe kusagutsikana nemiviri yavo

Paunenge uchiedza kuva noutano nekurasikirwa nehuremu hwakawandisa, zvakakosha kuti unzwisise kuti muviri wemunhu wese wakasarudzika uye kuti vanhu vanorasikirwa nehuremu pamitengo yakasiyana.

Rwendo rwekudzikira uremu harufanire kukonzerwa nekudiwa kwekuita semumwe munhu. Kuderedza uremu kunofanirwa kutaridzwa senzira yekuva noutano hwakanaka, kufara, uye kuzvivimba paganda rako chairo.

Edza kusazvienzanisa nematanho asiri echokwadi. Pane kudaro, shandisa kuzvipa simba uye chimiro chemuviri positivity kukurudzira yako nyowani mararamiro ane hutano.

14. Deredza Kushungurudzika

Kushungurudzika kunokonzera shanduko yehormone - senge yakakwira mwero yehormone cortisol - iyo inogona kuwedzera nzara uye kukurudzira kuwedzera uremu ().

Kunyangwe zvakanaka kuti uve nekushushikana muhupenyu hwako, kuva nekunetseka kwakanyanya kunogona kukanganisa kukanganisa kurasikirwa.

Kuita zviitiko zvakaita seyoga, kufungisisa, kurima gadheni, kurovedza muviri, uye kushandisa nguva panze zvinogona kubatsira kudzikisira kushushikana nekusimudzira manzwiro ekuzorora.

Kana iwe uchinzwa zvakanyanya kushushikana, varapi vechikoro kana vezvepfungwa vanove sosi yakakura yekugadzirisa kushungurudzika uye vanogona kupa rutsigiro kana iwe uchinzwa kuremerwa.

15. Cheka Kudzoka pane Zvakagadziriswa Zvikafu

Kunyangwe kuve nekurapwa izvozvi uyezve kune hutano hwakakwana kune vechidiki, kudya zvakawandisa zvakagadziriswa chikafu kunogona kutungamira mukuwedzera huremu uye kunogona kutadzisa kuonda.

Zvizhinji zvakagadziriswa zvekudya zvakakwirira mumakoriyori asi zvakaderera muzvakakosha zvakakosha sefibre, protein, mavitamini, uye mamineral.

Paunenge uchiedza kutungamira hupenyu hune hutano, chikafu uye zvidyiwa zvinofanirwa kutenderera pazvose, chikafu chine hutano semuriwo, michero, mafuta ane hutano, uye mapuroteni.

Chikafu chakagadziriswa senge zviwitsi, chikafu chinokurumidza, zvinhu zvakabikwa zvine shuga, uye machipisi zvinofanirwa kunakirwa sekurapwa pano neapo uye kwete kudyiwa zuva nezuva.

Panzvimbo pekuvimba nezvakashandurwa zvekudya zviri nyore, vechidiki vanogona kutora chikamu mukicheni uye kugadzirira chikafu chakagadzirwa pamwe nezvikafu zvekudya vachishandisa zvakakwana, zvine hutano chikafu.

16. Wana Kurara Zvakakwana

Kuwana kurara zvakakwana kwakakosha kuchengetedza huremu hwemuviri hwakanaka.

Zvidzidzo zvinoratidza kuti vanhu vakuru vasina kuwana zvakakwana kurara vanorema kupfuura avo vanowana anokurudzirwa maawa manomwe kusvika masere pahusiku ().

Vechidiki vanoda kunyange kurara zvakanyanya kupfuura vakuru. Muchokwadi, nyanzvi dzinokurudzira kuti vechidiki vawane 9-10 maawa ekurara mazuva ese kuti vashande padanho rakaringana ().

Kuti uwane kurara kuzorora, ita shuwa kuti yako yekurara yakasviba uye dzivisa zvinokanganisa seterevhizheni kana kushandisa yako smartphone usati warara.

Ko Ko Kuderedza uremu Hakusi Kushanda?

Kune zvimwe zvikonzero nei vechidiki vangave nenguva yakaoma yekudzikisa huremu, kunyangwe pavanenge vachitevera kudya kunovaka uye mararamiro.

Tora Kuziva Kwakakodzera

Mamwe marapirwo akaita sehypothyroidism, polycystic ovarian syndrome (PCOS), uye kushushikana kunogona kukonzera kungoerekana wawedzera uremu (,,).

Kana iwe uchinzwa kuti uri kuva neyakaoma zvakanyanya kurasikirwa uremu, taura nachiremba wako nezve ako zviratidzo.

Ivo vanogona kuita bvunzo kana kukurudzira nyanzvi iyo inogona kubatsira kutonga kunze kwehutano mamiriro anogona kukonzera kurema kuwedzera.

Akaremara Kudya Kunyeverwa Zviratidzo

Dambudziko rekudya, senge bulimia nervosa, anorexia nervosa, uye binge kudya kusagadzikana (BED), inogona kukanganisa vanhu veese mazera uye inogona kukura mukati memakore ekuyaruka ().

Kana iwe uchifunga kuti ungangodaro uchinetseka nedambudziko rekudya, udza mubereki kana munhu mukuru anovimbwa naye.

Vabereki vanoona zviratidzo zvechinetso chekudya mudiki muvechiri kuyaruka vanofanirwa kubvunza chiremba wemhuri kana chiremba wevana kuti vawane ruzivo nezve sarudzo dzesarudzo.

Zviratidzo zvekushushikana kwekudya zvinosiyana zvichienderana nerudzi. Mienzaniso yezviratidzo zvekunyevera zvekutarisa zvinosanganisira ():

• Kugara uchidzokorora kana kudzokorora
• Kudzivirirwa kwenzanga dzemagariro dzinosanganisira chikafu
• Uchapupu hwekurutsa kana kushungurudzwa
• Kunyanyisa kurovedza muviri
• Kucherechedza nechitarisiko chemuviri uye / kana huremu
• Kubvisa munharaunda uye kusurukirwa
• Kakawanda kudzivisa kudya kudya kana kudya
• Kunoderedza uremu kana kuwana

Pfupiso Zvimwe zvehutano mamiriro, akadai sePCOS uye hypothyroidism, zvinogona kuita kuti zvive zvakaoma kurasikirwa uremu. Kana paine fungidziro yekudya iri kufungidzirwa, bvunza chiremba anovimbwa navanachiremba kuti akubatsire.

Icho Chinokosha

Kurasikirwa nehuremu hwakawanda hwemuviri kunogona kuvandudza hutano, kuzviremekedza, uye huwandu hwehupenyu hwevechidiki.

Nekudaro, zvinogara zvichikosha kuti ubatanidzwe munzira dzakachengeteka, dzine huremu hwekurema uremu kuti uwane zvinangwa zvako.

Kuderedza mashuga akawedzerwa, kuwana maekisesaizi akakwana, uye kudya zvakakwana, kudya kunovaka muviri inzira dziri nyore, dzinobatsira dzevechidiki kudzikisa huremu.

Vechidiki vanofanirwa kurangarira kuti kuva nemuviri wakagwinya zvechokwadi hazvireve kurova huremu hwakati kana kukodzera mune imwe saizi.

Kudyisa muviri wako nezvikafu zvinovaka muviri uye kuuchengeta uine chiitiko chemuviri uye rudo rwega-iwe dzimwe dzedzakanakisa nzira dzekuwana hutano hwakakwana.