7 Nzvimbo dzekuwana Rutsigiro paRwendo Rwako Rwokurasikirwa Uremu

Zvemukati

• 1. Mune-munhu mapoka ekutsigira
• 2. Mapoka ekurovedza muviri emunharaunda
• 3. Makiriniki-akavakirwa mapoka
• 4. Online foramu
• 5. Zvemagariro midhiya nemaapp
• 6. Zvirongwa zvekutengesa
• 7. Bariatric oparesheni yekutsigira mapoka
• Tora woenda nazvo

Mhedziso

Zviri nyore kwazvo kunamatira nehuremu uye chirongwa chekurovedza muviri kana iwe uine rutsigiro.

Nekujoinha boka rekutsigira, kungave mukati-memunhu kana pamhepo, unogona kugovana matipi ezvekudya uye kurovedza muviri, tsvaga shamwari yekurovedza muviri, uye kurukura matambudziko ako uye kubudirira kwako. Mapoka ekutsigira anogona zvakare kubatsira kusimudzira hutano hwako hwepfungwa sezvaunotarisana nematambudziko ehupenyu hwako hutsva hune hutano.

Tsigiro inouya nenzira dzakasiyana. Pano pane nzvimbo nomwe dzaunogona kuwana rubatsiro rwaunoda mukati merwendo rwako kuenda kune nyowani, uine hutano iwe.

1. Mune-munhu mapoka ekutsigira

Kuva nevamwe vekutaura navo vari kusangana nematambudziko akafanana newe ndiko kiyi yekubudirira kwenguva refu. Pamwe chete, munogona kuita sarudzo dzine hutano sezvo muchikunda maitiro asina hutano. Mukati-memunhu mapoka ekutsigira anopa hushamwari pamusoro pekuzvidavirira.

Iyo Obesity Action Coalition (OAC) inochengetedza runyorwa rwe-mu-munhu mapoka ekutsigira nenyika.

Overeaters Anonymous zvakare inokutendera iwe kutsvaga misangano yemuno iyo inogona kukubatsira iwe kukunda madyiro nedambudziko rekudya.

Iyi misangano inogona kuitirwa kuzvipatara zvemuno uye kazhinji inosanganisira vezvekurapa vanogona kupindura mibvunzo yako. Sangano rinopa mukana wekupfuura misangano mazana matanhatu nemazana mashanu munyika dzinopfuura makumi masere.

2. Mapoka ekurovedza muviri emunharaunda

Kubatanidzwa muchirongwa chekurasikirwa neboka reshamwari kunogona kukonzera kuonda zvakanyanya pane kuita chirongwa chehumwe hwekurema chete.

Muchidzidzo chekare chine vanhu gumi nevatanhatu, makumi manomwe nenomwe kubva muzana yeavo vakanyoreswa vega vakapedza chirongwa chekudzikira uremu. 24 muzana chete ndivo vakaramba vaine huremu hwakazara mukati memwedzi gumi.

Pakati peavo vakanyoreswa neshamwari, 95 muzana vakapedza kurapwa uye 66 muzana vakachengetedza uremu hwavo mukuzara kwemwedzi gumi.

Ongororo ichangoburwa yakawana kuti mapurogiramu ezvekudya uye ekurovedza muviri akaunzwa mumapoka anonyanya kushanda mukusimudzira kuonda. Paavhareji, vanhu vari muchirongwa cheboka vakarashika anenge 7.7 mapaundi kupfuura vanhu vasina kunyoresa muchirongwa cheboka mushure memwedzi mitanhatu.

Iwe unogona kubatana pamwe neshamwari shoma kuti ubatanidze yemuno gym uye kutora makirasi kana kutsvaga pamhepo kune iro rekurovedza boka padyo. Iwe unogona zvakare kutsvaga Meetup.com yehuremu hwekurema kana boka rekusimbisa muviri.

Kana iwe usingakwanise kuwana chero chinhu munzvimbo iyi, bvunza chiremba wako kana nyanzvi yezvokudya kuti uendese kuchirongwa chekurovedza muviri.

3. Makiriniki-akavakirwa mapoka

Kana iwe uchitsvaga rubatsiro rwevanachiremba vezvekurapa, imwe sarudzo ndeyekujoinha madiki-ekudzikira-mapoka mapoka anowanikwa kumayunivhesiti kana ekurapa nzvimbo. Nyanzvi dzezvepfungwa, vezvehutano, kana vamwe varemu-kurasikirwa vashandi vanowanzo mhanyisa aya emakiriniki-based rutsigiro mapoka.

Mukufamba kwemavhiki akati wandei kana mwedzi, iwe unozopihwa kutarisisa kwakasarudzika kuti ikubatsire iwe nekugadzira mararamiro matsva ane hutano. Kumbira chiremba wako kana kutaura neyunivhesiti yemuno kuti uone kana paine zvirongwa zvakafanana zviripo.

4. Online foramu

Kune akawanda maforamu ekutsigira epamhepo anowanikwa. Mazhinji maforamu anopa nzvimbo yakachengeteka yenhengo kugovana nyaya, dhayeti uye zvirongwa zvekurovedza muviri, uye kutsvaga kurudziro.

Mienzaniso inosanganisira:

• Bariatric Pal
• Kufutisa Kubatsira
• MyFitnessPal
• 3 Mafuta Hura

Ramba uchifunga, zvakadaro, kuti vazhinji vevanhu vari pamaforamu aya havasi vezvekurapa uye vanogona kukupa rairo isiriyo. Nguva dzose bvunza chiremba usati watanga chirongwa chitsva chekudya kana chirongwa chekurovedza muviri.

5. Zvemagariro midhiya nemaapp

Kurera uremu maapplication anonyanya kubatsira. Ivo vanogona kukubatsira iwe kuteedzera yako kalori kudya uye kurovedza muviri. Vazhinji vavo vanopawo rutsigiro muchimiro chemagariro enhau nekubatana nemakamuri ehurukuro.

Semuenzaniso, MyFitnessPal ine foramu yemaforamu uko iwe unokwanisa kubatana nevamwe vashandisi kugovana matipi uye nyaya dzekubudirira. Kana, iwe unogona kugadzira rako pachako boka riine yakanyanya kutarisisa tarisiro.

Iyo app yeinosakara yemafirita sensor Fitbit zvakare ine yakasimba nharaunda maficha.

Paunenge iwe watenga iyo Fitbit sensor, unogona kubatana nedzimwe shamwari uye mhuri zvakare iine Fitbit. Iwe unogona kutora chikamu mumatambudziko pamwe navo uye kunyange kuwana chinetso chemuno nevanhu vausingazive.

Chimwe chirongwa chinozivikanwa seFatSecret chinokutendera kuti utaure nevamwe uye ugadzire kana kujoina mapoka kuti ubatane nevanhu vane zvinangwa zvakafanana.

6. Zvirongwa zvekutengesa

Nepo zvirongwa izvi zvinowanzo kuuya nemutengo, zvinogona kuve sarudzo yakanakisa yekuchengeta iwe uchibatirana uye uchitarisa pane yekurovedza muviri uye chirongwa chekudya.

WW (Weight Watchers), semuenzaniso, ndeimwe yeanonyanya kufarirwa mapurogiramu ekurema-kurasikirwa munyika. Kubudirira kwayo kune chikamu chakakweretwa mukushandisa kwayo kwerubatsiro rwemagariro.

Nhengo dzese dzehunhengo - kusanganisira hunhu hwenhengo - hunopa 24/7 online chat rutsigiro uye mukana kune yavo nharaunda yedigital. Iwe unogona zvakare kuwana misangano yeboka kana kugamuchira imwe-ne-imwe rutsigiro kubva kumurairidzi kune imwezve mari.

Imwe purogiramu yekutengesa yakaratidza kubudirira munaJenny Craig. Pamwe pamwe nechirongwa chekuendesa chikafu, Jenny Craig anopa rutsigiro-rwenzvimbo munzvimbo yemaforamu epamhepo uye nhengo dzemablog.

7. Bariatric oparesheni yekutsigira mapoka

Kana chiremba wako achikurudzira kuvhiyiwa bariatric, hupenyu hwako hwese hungangochinja uchitevera. Iwe unofanirwa kunamatira kune yakasimba dhayeti uye kugadzirisa kune hupenyu nechitarisiko chako chitsva. Izvo zvakakosha kuti ugone kutaura nevamwe vari kuenda kuburikidza neshanduko dzakafanana newe.

Kumbira nzvimbo yako yekuvhiya bariatric kuti uendeswe kubariatric kuvhiya boka kana kuedza kutsvaga paMetupup.com yebariatric kuvhiya boka riri padyo. Aya mapoka anowanzo zarurirwa kune vanhu vakavhiyiwa uremu-kurasikirwa, pamwe neavo vari kufunga nezve maitiro. Shamwari uye mhuri vanogona zvakare kugamuchirwa kuti vauye newe.

Tora woenda nazvo

Kana iwe uri kurarama nekufutisa, imwe yedzakanakisa nzira dzekutanga pane yako uremu rwendo ndeyekutsvaga boka revanhu rekutsigira iwe munzira.

Shamwari, mhuri, uye kunyangwe vausingazive vanogona kukupa kurudziro iwe yaunoda uye nezano rinokubatsira iwe kuchengetedza hupenyu hune hutano.

Pamaforamu epamhepo, mune-emunhu mapoka ekutsigira, uye nemagariro midhiya maapplication anogona kukubatsira iwe kuburikidza nerwendo rwako rwekurema.