Zvokudya zvekurasikirwa ne10 kilos muvhiki iri nyore
Ichi chikafu chinopa chikafu chakaderera-calori uye chinoda kugara uchidya nekudzivisa kudya kunorema.
Kudya kunonyanya kusanganisira kudya kwemangwanani, uye zvinokurudzirwa kuti usapfuure chikafu ichi.
Kudya kwemangwanani kunofanirwa kuve kwakadzikama uye kuve nekudya kwakakosha kumuviri une hutano.
Nezvekudya kwemanheru mukudya uku, zvinokurudzirwa kudya zai rakabikwa, karoti, uye huwandu hwechizi.
Kudya uku kune zvese zvinovaka muviri zvinodiwa kuchengetedza muviri une hutano.
Nokuramba uchitevera kudya uku kwevhiki, unogona kuva nemukana wekurasikirwa ne10 kilograms yehuremu.
Zvisinei, zvinoda kutevera mamwe mazano, akadai sekudya zvidiki nguva zhinji uye kusazadza chipunu chose.
Zvakakosha kuve nechokwadi chekudya chikafu chakabikwa pachinzvimbo chekudya zvakakangwa mukudya uku, kuitira kuti mhedzisiro inodiwa mukurasikirwa nehuremu iwanikwe.
Zvisinei, zvinofanira kucherechedzwa kuti kudya uku kudya kwakaoma zvikuru sezvo kunogara kwemazuva gumi nematatu.
Inofanira kuteverwa nekuchenjerera, sezvo inogona kukanganisa utano hwako uye kuita kuti unzwe wakaneta kana kupera simba.
Nokudaro, zvinokurudzirwa kurega kuishandisa kwenguva inopfuura vhiki imwe.
Pamusoro pekudya, zvinokurudzirwa kurovedza muviri uye kunwa huwandu hwakakwana hwemvura zuva nezuva.
Iwe unogonawo kunwa zvinwiwa zvinopisa zvakadai seginger, green tea, chamomile uye sinamoni, sezvo izvi zvinobatsira nekuderedza uremu uye kuwedzera chiyero chekupisa mafuta.
Mushure mekutevera kudya kwataurwa, zvingava zvakaoma kutenda mhedzisiro inowanikwa.
Vamwe vakakwanisa kuderedza uremu hunenge makirogiramu gumi.
Mukupedzisira, mamwe mamwe matipi anofanirwa kuteverwa uchitevera chikafu ichi chinofanira kutaurwa.
Pakati pemazano aya, zvinokurudzirwa kudya yogurt yakaderera-mafuta uye kuwedzera kushandiswa kwemvura zuva rose, kunze kwekunwa zvinwiwa zvinopisa, izvo zvinobatsira mukuderedza uremu uye kuwedzera chiyero chekupisa mafuta.
Zvakanakira 10 kilos pavhiki kudya pane hutano hwemuviri
Kudya kwekurasikirwa ne10 kilograms muvhiki imwe chete kunogona kukonzera hutano hwemuviri.
Mabhenefiti ari kurasikirwa nehuremu hwakawandisa uye kuvandudza hutano hwese.
Zvisinei, zvinhu zvakawanda zvinofanira kufungwa nezvazvo pakutevera rudzi urwu rwekudya.
Mamwe magwaro anoratidza kuti kudya uku kunogona kuderedza uremu mukati menguva pfupi.
Nekudaro, kutarisisa kunofanirwa kubhadharwa kusanganisa zvakakosha zvekudya mukudya, kuve nechokwadi chekuti muviri unowana chikafu chinodiwa.
Kudya uku kungasanganisira kudzora macalorie, kuisa pfungwa pakudya zvokudya zvishoma, uye kudzivisa zvimwe zvokudya zvine mafuta akawanda uye shuga.
Pakati pemazano anozivikanwa ekubudirira kwekudya uku ndiko kuwedzera kushandiswa kwemvura uye kudzivisa zvinwiwa zvinonwiwa uye chikafu chinokurumidza.
Inokurudzirwawo kuita maekisesaizi nguva dzose kubatsira kupisa mafuta uye kuvandudza kusimba kwemuviri.
Kunyange zvazvo rudzi urwu rwekudya runogona kuunza migumisiro inokurumidza, zvakanakisisa kubvunza chiremba usati watanga.
Kukurumidza kushanduka kwehuremu kunogona kukanganisa hutano hwemuviri, uye kudya uku kunogona kunge kusina kukodzera kune vamwe vanhu, sevaya vanotambura nezvinetso zvehutano kana kushomeka kwezvokudya zvakakosha.
Ndechipi chinwiwa chakanakisa chekuonda usati warara?
- Ginger drink: Ginger drink inoonekwa seimwe yezvakanakisa zvinwiwa zvekurasikirwa uremu usati warara.
Ginger ine makomisheni anobatsira mukuvandudza kugaya uye kukurudzira kupisa kwemacalorie.
Iwe unogona kunwa chinwiwa cheginger chakasikwa chinotapira usati warara kuti ubatsirwe kubva kune mabhenefiti ayo ekuderedza uremu. - Green tea drink: Green tea zvakare chinwiwa chakakodzera chekuderedza uremu usati warara.
Green tea ine makomisheni anobatsira mukuvandudza metabolism uye kukurudzira kupisa kwemafuta.
Iwe unogona kunwa kapu yegirini tii usati warara kuti ubatsirwe kubva kune ayo mabhenefiti ehuremu maitiro. - Cinnamon drink: Cinnamon drink ndechimwe chezvinwiwa zvinobatsira pakuderedza uremu hwedumbu usati warara.
Inobatsira kukurudzira metabolism uye kunatsiridza kudya kwekudya.
Chinwiwa chesinamoni chinogona kugadzirwa nekusanganisa teaspoon yesinamoni yevhu nekapu yemvura inopisa uye kuinwa usati warara. - Chia mhodzi yemvura yekunwa: Chia mhodzi chinwiwa chinonzi chinwiwa chinobatsira kuderedza kudya uye kuwedzera kunzwa kwekuguta.
Mbeu dzeChia dzine fiber yekudya inobatsira kugadzirisa kugaya uye kuderedza kudya.
Mhodzi yeMhodzi yeChia inogona kudyiwa usati warara kuti uwedzere huremu. - Pineapple juice drink: Pineapple juice ine hupfumi muzana ye antioxidants uye chikafu fiber.
Kunwa mukombe wepineapple muto usati warara isarudzo inobatsira kukurumidza kuonda.
Ndezvipi zvikonzero zvinodzivirira uremu nekudya?
Zvidzidzo zvakaratidza kuti kukundikana kuomerera pakudya ndicho chimwe chezvikonzero zvikuru zvekushaya kubudirira kwekudya.
Kana munhu akasatevedzera shanduko yekudya maitiro uye kudzora macalorie anopedzwa, zvinova zvakaoma kuzadzisa uremu zvinangwa.
Pamusoro pezvo, kusadya huwandu hwakakwana hweprotein kunogona kukonzera kukanganisa kwemafuta ekupisa emuviri uye mwero wemetabolism.
Sezvineiwo, kudya macarbohydrates akawanda kunogona kukonzera kuwedzera kwekuchengetedza mafuta.
Kupfuura nhamba yakakurudzirwa yemakoriyumu pazuva, pasina kurovedza muviri uye kurovedza muviri, kunogonawo kuguma nekudya kusabudirira mukuderedza uremu.
Mukuwedzera, kudya zvokudya zvakagadzirirwa kana zvakagadziriswa zvinogona kuva nehuwandu hwemakoriyumu uye mafuta akawedzerwa, izvo zvinokanganisa maitiro ekupisa mafuta.
Kusaita maekisesaizi uye kusatevedzera mararamiro anoshingaira kunogona kukanganisa uremu.
Kufambisa uye nguva nenguva kuita basa remuviri kunobatsira kuwedzera mwero wekupisa macalorie uye kuwedzera huremu maitiro.
Asi kwete chete chikafu uye zvemitambo zvinhu zvinokonzeresa kushaikwa kwekubudirira kwekudya.
Kushaikwa kwekurara uye kushaikwa kwemvura yekunwa kunogona kukanganisawo maitiro ekupisa mafuta uye metabolism.
Mukuwedzera, kuvapo kwehumwe hutano hwehutano hunogona kuita kuti kuderedza uremu kuve kwakaoma, saka iwe unofanirwa kuonana nachiremba kuti uone chero hutano hupi hunogona kukanganisa uremu.
Panewo chikamu chinozivikanwa se "uremu kudzikamisa"; Panogona kuva nekuderera kwehuwandu hwekurasikirwa kwehuremu mushure mekutanga nguva yekutevera kudya.
Izvi zvinokonzeresa kuti muviri uchinje kune shanduko yekudya uye kugadzirisa kupisa kwecalorie.
Panogona zvakare kuve nematambudziko ehomoni anokanganisa metabolic basa uye uremu maitiro.
Naizvozvo, vanhu vanofanirwa kuziva izvo zvinokanganisa kubudirira kwechikafu mukuderedza uremu, kutevedzera kudya kwakaringana uye maekisesaizi nguva dzose, uye kuve nechokwadi chekuwana kurara kwakakwana uye kunwa mvura.
Kana migumisiro inogutsa isingawaniki, chiremba anofanira kubvunzurudzwa kuti aone chero zvinhu zvehutano zvinokanganisa kuora muviri.
Ndeipi nzvimbo yekutanga yemuviri kuderedza uremu mushure mekudya?
Kurasikirwa uremu chinangwa chinoteverwa nevanhu vazhinji vari kuedza kubvisa mafuta akawandisa mumiviri yavo.
Vakawanda vangashamisika kuti nzira yekurasikirwa kwemafuta inotanga kutanga mushure mekutevera kudya.
Kazhinji, vakadzi vanowanzorasikirwa nemafuta kutanga kubva kuzasi kwemuviri, senge matako, zvidya, uye mahudyu.
Nyanzvi dzakacherechedza kuti kuchengetwa kwemafuta muvakadzi kwakakura munzvimbo yepelvic nemagaro.
Nokudaro, zvinogona kutaurwa kuti kurongeka kwenzvimbo dzekurasikirwa kwehuremu muvakadzi kunotanga nemagaro uye pelvis.
Kana vari varume, mafuta akawanda anochengetwa munzvimbo yedumbu.
Saka, kuora muviri muvarume kunogona kutanga munzvimbo ye torso.
Zvisinei, tinofanira kuziva kuti muviri wemunhu wakaoma uye wakasiyana, uye kurongeka kwekureruka kunogona kusiyana kubva kumunhu kusvika kune munhu.
Panogona kunge paine vanhu vanorasikirwa nehuremu kubva kune imwe nzvimbo yemuviri wavo pamberi pedzimwe nzvimbo.
Kazhinji, kurasikirwa uremu muchikamu chekutanga kwakakosha uye nekukurumidza, nekuremerwa kunooneka uye kuoneka kushanduka kwechimiro chemuviri uye zvipfeko.
Izvi zvinowanzoitwa mukati memasvondo mana kusvika matanhatu.
Zvinonyanya kukosha kufunga kuti kurasikirwa nehuremu kunoenderana nezvakawanda zvinhu, zvinosanganisira shanduko yehomoni, genetics, mararamiro uye kurovedza muviri.
Kunzwisisa nzvimbo dzinorasika mafuta nekukurumidza kunogona kubatsira vanhu kuzadzisa zvinangwa zvavo zvekurasikirwa.
Asi ivo vanofanirwa kuyeuka kuti chinhu chinonyanya kukosha kuvimba nekudya kwakadzikama uye kudzidzira kugara uchisimbisa muviri kuti uwane mhedzisiro uye ine hutano mhedzisiro.
Makirogiramu mangani anorasikirwa nekudya kweyoga?
Iyo yekukurumidza yogurt yekudya imhando yekudya inoteverwa kwenguva pfupi kubva pamazuva 3-7 chete, uye ndezvemuzvarirwo kuti hazvibviri kurasikirwa nehuremu hwakakosha panguva iyi shoma.
Chirevo chakaburitswa pane iyo verywellhealth webhusaiti inoratidza kuti iyo yogati yekudya inogona kubatsira kuderedza uremu hunosvika 2.5 kilogiramu mukati menguva inosvika mazuva mana.
Chikafu cheyoghurt chinoda kudya huwandu hushoma hweyoga ine mafuta mashoma, uye kudya kapu imwe chete inokwana kwemangwanani.
Inokurudzirwawo kunwa muto mutsva pasina shuga nekudya kukuru.
Chiyero chekurasikirwa nehuremu chinogona kusiyana kubva kumunhu kuenda kumunhu zvichienderana nezvinhu zvega senge uremu hwazvino, kurovedza muviri, uye madyiro ekare.
Zvisinei, iwe unofanirwa kuziva kuti kutevera kudya kweyoghuti kwenguva yakareba kunogona kukuvadza hutano hwako.
Saka, iwe unofanirwa kubvunza chiremba usati watanga chero chikafu, kusanganisira iyo yogati yekudya.
Cucumber and water diet chete, zvinodzika zvakadii?
Cucumber inoonekwa seimwe yezvinonyanya kukosha mugaka uye kudya kwemvura, sezvo ine antioxidants, mavhitaminzi uye zvicherwa zvinobatsira mukusimudzira hutano hwemuviri.
Mukuwedzera, cucumber inewo chikamu chiduku chekoriori, iyo inoita kuti ive yakanaka kune kudya.
Pane zvakawanda zvinobatsira zvinopiwa necucumber uye mvura-chete kudya.
Kutanga, kudya uku kwakaderera mumakoriyori, izvo zvinobatsira mukurasikirwa nekukurumidza.
Chechipiri, kudya gaka uye kunwa mvura inotonhora kunowedzera mwero wekupisa mafuta mumuviri uye kunoderedza kuda kudya nekuda kwefiber irimo.
Nokudaro, vanhu vanotevera cucumber uye kudya kwemvura vanogona kuva nemuviri wakakodzera uye une utano.
Kuti uwane mhedzisiro yakanaka, zvinokurudzirwa kunwa makapu maviri emvura inotonhorera maminetsi gumi usati wadya kudya kwemangwanani.
Mukuwedzera, zvinokurudzirwa kudya ndiro ye cucumber saladhi nezai kuti uwedzere kudya kwako kwemangwanani.
Iwe unofanirwawo kunwa huwandu hwakakwana hwemvura zuva rese kuchengetedza hydration uye kuwedzera mhedzisiro yekudya.
Iyo cucumber uye yemvura-chete yekudya inobatsira pakurasikirwa kwenguva pfupi.
Inogona kuiswa kwemazuva 7-14 nekurasikirwa kweanenge kirogiramu imwe pazuva.
Zvisinei, tinofanira kutaura kuti kudya uku ndekwenguva pfupi uye hakufaniri kushandiswa kwenguva refu, sezvo zvingaita kuti pave nokushayikwa kwezvokudya zvinokosha zvemuviri.
Kudya nekukurumidza kune mhedzisiro pane hutano here?
Vanhu vazhinji vanga vachitsvaga nzira inokurumidza uye inoshanda yekuderedza uremu, uye kunyangwe paine akawanda madhiri aripo, chikafu chekukurumidza chinoonekwa sechimwe chevakakurumbira.
Zvisinei, kukurumidza kudya kune migumisiro yakaipa pahutano here? Ngationei.
Zvimwe zvinyoro zvinokonzeresa, sekusvotwa, kunyimwa, uye manyoka, zvinoonekwa mushure mekutanga kudya nekukurumidza.
Nokufamba kwenguva, mhedzisiro iyi inogona kudzikira.
Zvisinei, migumisiro yakakomba dzimwe nguva inoitika muzviitiko zvisingawanzoitiki.
Kunyange zvazvo mamwe mishonga inoshandiswa pakuderedza uremu, yakadai semishonga inoderedza kuora mwoyo, inogona kukonzera uremu, kushandisa mishonga iyi inogona kubatsira kudzora chido chekudya, asi inodawo kuchinja maitiro asina kunaka ekudya uye kuita basa remuviri.
Kukurumidza kuderedza uremu nekudya macalorie mashoma kunganonotsa metabolism yemuviri wako.
Zvinozivikanwa zvakare kuti kukurumidza kudya kunogona kukonzera akasiyana mhedzisiro uye njodzi.
Pakati peizvi zvinokonzerwa nemishonga yekuderedza uremu ndeye pulmonary hypertension uye chirwere chevhavha yemwoyo.
Vamwe vanotsigira kudya kweAtkins vanopikisa kuti kuderedza kudya kwako kwemakhahydrates kare kare purogiramu kunogona kutungamirira kumigumisiro yakadai sekufema kwakaipa, kutemwa nemusoro, uye kuvimbiswa.
Uyezve, tsvakurudzo dzakawanda dzinoratidza kuti kudya kunonangana nekubvisa chepfu mumuviri hakuna zvakunobatsira.
Pane mhedzisiro inoratidza kuti kuderera kwekushandisa omega-3 kunogona kuve kwakabatana nekuwedzera kwekusagadzikana kwekuora mwoyo.
General matipi ekuchengetedza huremu hwakakodzera mushure mekudya
Vanhu vazhinji vanoedza zvakanyanya kuderedza uremu kuburikidza nekudya, asi chinonyanya kunetsa kuchengetedza huremu hwakakodzera mushure mekupedza kudya.
Kuti uite izvi, Yusra anopa zano kutevera mamwe matanho akareruka uye ane kufunga anobatsira kuchengetedza uremu nemazvo.
Yusra akatsanangura kuti danho rokutanga nderokudya zvokudya zviduku, sezvo izvi zvinobatsira kudzidzira muviri kune huwandu hunogamuchirwa hwezvokudya.
Zvakakosha kuti Yusra agadzirire urongwa hwezvinangwa zvinobatsira kuti arambe achikurudzira uye akatarisa, zvingave zvine chokuita nechiitiko chiri kuuya kana hutano hwake hwose.
Uye zvakare, iyo inonyanya kushanda uremu kudzikamisa nzira dzekurapa dzinosanganisira dzinotevera:
- Ongorora zvakare zvinodikanwa zvecalorie zvemuviri.
- Idya mapuroteni akawanda.
- Idya fiber yakawanda.
- Inwa mvura yakawanda.
- Tora probiotics.
- Tevedzera imwe yepakati pekutsanya masisitimu.
- Kugadzirisa hurongwa hwemitambo.
- Wedzera chiyero chekufamba kwezuva rose.
Uyezve, Yusra anokurudzirwa kuti azvipire pakudya zvakanyanya uye zvidiki-zvikafu nguva dzose, sezvo zvichipa kugadzikana kwemazuva anouya uye kuchengetedza huremu hwake hwakakodzera.
Kuti urege kuwedzera uremu mushure mekurasikirwa, Yusra anorayirwa kutevera mamwe mazano, anosanganisira kudya kudya kwakanaka uye kwakadzikama, kurovedza muviri nguva dzose, kudzivisa kudya kwekukurumidza uye kudya kwakapfuma mumafuta uye shuga, kuchengetedza kurara kwakanaka uye kwakakwana, uye kudzivisa kushungurudzika uye kufunganya.
Nezvezvikonzero zvekuwana uremu mushure mekurasikirwa, zvinogona kusanganisira zvinhu zvakadai sekuzorodza kudya kwe-high-calorie foods, kuderedza kushanda kwemuviri mushure mekudya, uye kusaomerera kune zvakakodzera kudya kunovaka muviri.
Muzhinji, kuchengetedza huremu hwakakodzera mushure mekudya kunoda kuzvipira pakudya chikafu chidiki, kuva neutano hwakanaka mukudya, kurovedza muviri, uye kugara kure nekudya zvinokuvadza muviri.
Kudya usati warara kunobatsira kuderedza uremu here?
Pane zvimwe zvekudya zvinogona kubatsira kuderedza uremu uye kupisa mafuta kana zvikadyiwa usati warara.
Zvinonyatsozivikanwa kuti kunwa fenugreek chinwiwa usati warara paunenge uchidya kune mhedzisiro yehutano hwemuviri, sezvo inobatsira kuderedza uremu uye kupisa mafuta.
Fenugreek inozivikanwa nekugona kwayo kukurudzira metabolism uye kukurumidza kugaya, iyo inobatsira mukupisa mafuta zvinobudirira.
Zvakakosha kuziva kuti hazvikurudzirwi panguva imwe chete kudya usati warara, asi zvinokurudzirwa kudya chikafu chiduku chakapfuma mufiber kuti ubvise kunzwa kwenzara usati warara.
Izvi zvinodaro nekuti kudya musati mavata ndicho chimwe chezvikonzero zvehuremu uye kuomerwa nekupisa mafuta.
Uyezve, zvinokurudzirwa kudya skim yogurt usati warara, nokuti yakapfuma muprotein uye yakaderera mushuga.
Kutenda kune izvi zvinoshandiswa, yogurt kudya kukuru musati mavata kune avo vanoedza kuderedza uremu, sezvo inobatsira kunzwa kuguta uye kupisa mafuta paunenge wakarara.
Nezvezvinwiwa, zvinotendwa kuti kunwa muto wemazambiringa usati warara kunobatsira pakupisa makorikori, sezvo ine kemikari yemakemikari inozivikanwa se "resveratrol," iyo inoshanda kushandura mafuta machena anokuvadza kuita mafuta ebrown anopiswa zvakanyanya.
Zvisinei, iwe unofanirwa kuziva kuti kudya zvokudya usati warara haisi iyo chete inokanganisa kupisa kwemafuta uye kuora muviri.
Zvakakoshawo kugadzirisa mararamiro ako uye kurovedza muviri nguva dzose, kunze kwekudya zvokudya zvine utano zuva rose.
