Zvakachengeteka here Kushanda kunze pane isina Dumbu?

Zvemukati

• Kurudziro
• Kushanda kunze kwedumbu risina chinhu kunokubatsira here kuti uwedzere uremu?
• Zvakachengeteka here kushandira pane isina chinhu mudumbu?
• Chikafu chekuvandudza mashandiro
• Unofanira kudya rini?
• Chinokosha

Kurudziro

Unofanirwa here kushandira pane isina chinhu mudumbu? Izvo zvinoenderana.

Zvinowanzokurudzirwa kuti iwe ushande chinhu chekutanga mangwanani usati wadya kudya kwekuseni, mune izvo zvinozivikanwa senyika yekutsanya. Izvi zvinotendwa kuti zvinobatsira nekudzikisa uremu. Zvisinei, kushanda kunze kwekudya kunogona kukupa simba rakawanda uye kuvandudza maitiro ako.

Verenga pamusoro kuti udzidze mabhenefiti uye njodzi dzekushanda kunze kwedumbu risina chinhu, pamwe nemazano ezvekudya usati uye mushure mekurovedza muviri.

Kushanda kunze kwedumbu risina chinhu kunokubatsira here kuti uwedzere uremu?

Kuita muviri usina chinhu mudumbu ndiko kunozivikanwa sekutsanya cardio. Mufungo uyu ndewekuti muviri wako unodya mafuta akachengetwa uye makabhohaidhiretsi kuitira simba panzvimbo pechikafu chawakadya nguva pfupi yadarika, zvichitungamira kumatunhu akakwirira ekurasikirwa nemafuta.

Tsvagiridzo kubva ku2016 inonongedzera kune zvakanakira kushanda kunze mukutsanya mamiriro maererano nehuremu manejimendi. Chidzidzo ichi pakati pevarume gumi nevaviri chakawana kuti avo vasina kudya chikafu chamangwanani vasati vaekisesaiza vakapisa mafuta akawanda uye vakaderedza kudya kwavo kwecaloric kwemaawa makumi maviri nemana.

Kumwe kutsvagisa kunodzinga dzidziso iyi. Chidzidzo chegore ra2014 pavakadzi makumi maviri havana kuwana musiyano wakakura mukuchinja kwemuviri pakati pemapoka aidya kana kutsanya vasati vashanda kunze. Sechikamu chekudzidza, vaongorori vakayera huremu hwemuviri, muzana mafuta emuviri, uye chiuno chakatenderera kupfuura vhiki ina. Pakupera kwekudzidza, mapoka ese ari maviri akaratidzirwa kuti akange arasikirwa nehuremu hwemuviri uye mafuta akawanda.

Zvimwe zvakadzama tsvagiridzo pamusoro penguva yakareba yenguva inodiwa kuti uwedzere pane izvi zvakawanikwa.

Kushanda kunze kwedumbu risina chinhu kunogona zvakare kutungamira muviri wako kushandisa mapuroteni semafuta. Izvi zvinosiya muviri wako uine mapuroteni mashoma, ayo anodikanwa kuvaka uye kugadzirisa mhasuru mushure mekurovedza muviri. Uyezve, kushandisa mafuta sesimba hazvireve kuti uri kuzodzikisa huwandu hwehuwandu hwemafuta emuviri kana kupisa mamwe macalorie.

Zvakachengeteka here kushandira pane isina chinhu mudumbu?

Nepo paine kumwe kutsvagurudza kwekutsigira kushanda kunze kwedumbu risina chinhu, hazvireve kuti zvinoreva kuti zvakanaka. Paunorovedza muviri usina chinhu mudumbu, unogona kupisa sosi yakakosha simbi uye uine simba shoma. Mashuga eropa akaderera anogona zvakare kukusiya iwe uchinzwa musoro usina musoro, kusvotwa, kana kushuta.

Imwe ingangodaro ndeyekuti muviri wako unozojairirana nekuramba uchishandisa mafuta akachengetwa emagetsi, uye wotanga kuchengeta mamwe mafuta kupfuura zvakajairwa.

Chikafu chekuvandudza mashandiro

Tevera chikafu chakaringana kuti uwedzere mitambo yako.

• Idya zvakakwana, zvinovaka muviri, chikafu chechisikigo.
• Sanganisira ma carbs ane hutano senge michero mitsva nemiriwo, zviyo zvese, uye nyemba.
• Sarudza mafuta ane hutano, senge maorivhi uye mafuta ekokonati, ghee, uye maavocado.
• Wana mapuroteni kubva kune akaonda nyama, mazai, uye mashoma-ane mafuta emukaka zvigadzirwa.
• Nutsu, mbeu, uye nhungirwa zvinowedzera zvine utano kuchikafu chako sezvazvakaita chikafu chine iron yakawanda sehove, bhinzi dzakabikwa, uye miriwo yakasvibirira.

Kana iwe ukafunga kudya usati washanda kunze, sarudza chikafu chiri nyore kugaya chine makabhohaidhiretsi, mapuroteni, uye mafuta. Idya maawa maviri kusvika matatu usati wadzidzira. Kana iwe wakamanikidzwa kwenguva, tora pane bhawa remagetsi, nzungu bhinzi, kana muchero mutsva kana wakaomeswa.

Gara uine hydrated usati, panguva, uye mushure mekurovedza muviri nekunwa mvura, zvinwiwa zvemitambo, kana muto. Smoothies uye yekumesa yekumwa zvinwiwa zvinogona kukubatsira iwe kuwedzera yako yemvura yekudyiwa, futi.

Zvimwe zvekudya zvinogona kuvandudza uye nekuchimbidza kupora kwako mushure mekudzidziswa. Idya chikafu chine carbs, protein, uye fiber mukati memaminitsi makumi matatu kusvika maawa maviri ekupedzisa yako Workout. Mapuroteni ane hutano anogona kusimudzira immune yako uye nekukurumidza kurapa kwekukuvara. Kudya kune mavitamini C uye D, zinc, uye calcium zvinobatsirawo.

Heano mashoma mashoma ane hutano mushure mekushomeka sarudzo:

• yakaderera-mafuta chokoreti mukaka
• michero Smoothie
• simba bhaa
• sangweji
• pizza
• chingwa chezviyo chose
• mukaka we soy
• nzungu nembeu
• prunes kana prune muto
• yogati nemabriji

Unofanira kudya rini?

Rudzi rwechiitiko chauri kuita chinogona kubatsira kuona kana uchifanira kudya usati waita Workout. Zvekureruka kana kushomeka zvine simba maitiro, sekufamba, gorofu, kana nyoro yoga, ungangodaro usingade kuti uwedzere mafuta zvisati zvaitika.

Nekudaro, iwe unofanirwa kugara uchidya usati waekisesaiza izvo zvinoda simba rakawanda, simba, uye kutsungirira. Izvi zvinosanganisira tenisi, kumhanya, uye kushambira. Zvinonyanya kukosha kana uchironga kushandira kunze kwenguva inopfuura awa.

Pane dzimwe nguva iwe dzaungade kudya panguva inonetsa kurovedza muviri inopfuura rinopfuura awa, senge panguva yemakwikwi. Izvi zvinodikanwa kuti uchengetedze huwandu hweropa reropa hunodiwa kuti urambe uchifamba. Izvo zvinokubatsira iwe kudzivirira kushandisa simba rakachengetwa mumhasuru dzako, izvo zvinogona kukubatsira iwe kuvaka mhasuru.

Tarisa nachiremba wako kana iwe uine chero hutano hutano hunokanganiswa nezvaunodya uye nemabatiro aunoita muviri.

Kana uine chirwere cheshuga, nyatsoongorora mashuga eropa rako usati, panguva uye mushure mekuekisesaiza. Kana iwe uine chirwere chetachiona, yakaderera BP, kana hypertension, ita shuwa kuti uri kudya uchitenderedza chirongwa chako chekurovedza muviri chero nguva pazvinenge zvakakodzera kugadzirisa mamiriro ako.

Chinokosha

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita, Iwe ndiwe wega gwara rako rakanakisa, saka teerera kumuviri wako uye ita zvinonzwa zvakakunakira iwe. Gara zvakanaka hydrated, chengetedza zvine mwero kudya, uye urarame mararamiro zvinoenderana neako akanakisa hutano zvaunofarira. Uye yeuka kutaura nachiremba wako usati watanga chero chirongwa chitsva chekurovedza muviri.