10 nzira dzekuderedza uremu zvine hutano - sei kuderedza uremu nehungwaru?

Zvinoenderana nebasa rayo, Iyo Edhiyo Bhodhi yeMedTvoiLokony inoedza neparinogona napo kupa yakavimbika zvekurapa zvemukati zvinotsigirwa neruzivo rwazvino rwesainzi. Mureza wekuwedzera "Zvakatariswa Zvemukati" zvinoratidza kuti chinyorwa chakaongororwa kana kunyorwa zvakananga nachiremba. Iyi nhanho-mbiri yekusimbisa: mutori wenhau wezvekurapa uye chiremba anotitendera kuti tipe zvemhando yepamusoro zvemukati zvinoenderana neruzivo rwekurapa rwazvino.

Kuzvipira kwedu munharaunda iyi kwakaongwa, pakati pevamwe, neSangano reVatori venhau vehutano, iro rakapa iyo Editorial Board yeMedTvoiLokony ine zita rekuremekedza reMudzidzisi Mukuru.

Maererano nemasayendisiti eBritish, tinorasikirwa neavhareji yemakore 31 ehupenyu pakuderedza uremu, uye tichine kusagutsikana pamusoro pechitarisiko chedu. Migumisiro yezvokudya chero ipi zvayo haizogari zvachose kana tsika dzekare dzisingatsiviwa nemitsva. Dzidza mitemo gumi inokuchengetedza iwe gore rose.

  1. Kurasikirwa kwakakodzera kwehuremu, uye naizvozvo hutano, kunokonzera zvishoma nezvishoma uye kurongeka kwekureruka uye kuenderera mberi kwekuchengetedza. Iwe haufaniri kuderedza uremu nekukurumidza
  2. Hazvisi zvese zvekudya zvine hutano uye zvakachengeteka kumuviri wedu. Kuonana nachiremba kunokurudzirwa usati watanga chero kudya
  3. Kurasikirwa kwakakodzera uremu hakusi kudya chete. Inofanira kuyeukwa kuti kuderedza uremu zvakare kuita basa remuviri
  4. Unogona kuwana dzimwe nyaya dzakadai paTvoiLokony peji repamba

Ndekupi kutanga kuonda?

Kana iwe wakasarudza kuti unoda kurasikirwa nemamwe mapaundi mashoma, chinhu chekutanga chaunofanira kufunga nezvacho ndechekuti unoda kurasikirwa zvakadini uye kwenguva yakareba sei. Kurasikirwa nehuremu nekukurumidza hazvikurudzirwe. Inogona kukuvadza kupfuura kunaka.

Kudzikira uremu kwakakodzera, kureva kuderera kwehuremu kune hutano, kunokonzeresa zvishoma nezvishoma uye zvakarongeka uremu uye kuenderera kwayo kuchengetedza. Kurasikirwa kwehuremu hune hutano hakusi kwekudya chete kana chirongwa chekudya, zvakare nezvehupenyu hune hutano hunosanganisira shanduko dzenguva refu pakudya kwako kwezuva nezuva nekuita maekisesaizi.

  1. Uyewo verenga: Kufutisa kwemwana hakuzi majini – kuipa kwekudya!

Kurasikirwa uremu - sarudza kudya kwakaderera-carbohydrate

Kana iwe uchida kuderedza uremu, funga kutanga uremu hwako nekudzivisa shuga nemasitashi (chingwa, pasta, uye mbatatisi). Ipfungwa yechinyakare: kwemakore zana nemakumi mashanu kana anopfuura, kwave nenhamba huru yekurasikirwa nehuremu chikafu chakavakirwa pakudya mashoma macarbohydrates. Chii chitsva ndechekuti akawanda ekutsvagisa kwesainzi kwakaratidza kuti, kudya kwekabhohaidhireti kuri pakati nepakati kusvika kudiki kunogona kuva nzira inoshanda yekuderedza uremu.

Ehe, iwe unogona kuramba uremu pane chero chikafu - ingodya mashoma macalorie pane iwe unopisa. Dambudziko nezano iri rakarerutswa nderekuti inofuratira nzou mukamuri: nzara. Vanhu vazhinji havafarire "kungodya zvishoma" sezvo izvi zvichigona kukonzera nzara isingaperi.

Nokukurumidza kana kuti gare gare, vazhinji vanogona kurega uye kutanga kudya, saka zvakajairika kutevera iyo yo-yo kudya. Kunyange zvazvo zvichikwanisika kuderedza uremu pane chero chikafu, zvimwe zvinoita sezviri nyore uye vamwe vanoita kuti zvive zvakanyanya kuoma.

Kusimbisa intestinal microflora, inobudirira digestive system uye kukurumidza kupisa mafuta, sarudza Do.Best dietary supplement set. Kana iwe uchida kubatsira kurasikirwa kwako, shandisa green tea capsules, iyo inoderedza mafuta emuviri.

Onai: Masayendisiti anoziva nzira yekudzivirira iyo yo athari

Kurasikirwa uremu - idya kana uine nzara

Usava nenzara. Chikanganiso chinowanzoitika kana uchitanga kudya kwakaderera-carbohydrate ndeyekudzikisa yako carbohydrate kudya uchideredza mafuta ekudya. Makabhohaidhiretsi nemafuta ndiwo manyuko maviri emuviri esimba, uye anoda chinenge chimwe chazvo. Saka - yakaderera carbohydrate uye yakaderera mafuta = nzara.

Kudzivisa zvose macarbohydrates nemafuta kunogona kukonzera nzara, kuwedzera kudya, uye kuneta. Nokukurumidza kana kuti gare gare, vanhu vazhinji havagoni kuzvitora uye kungorega. Mhinduro inogona kunge iri yekudya yakawanda yemafuta chaiwo ari muzvokudya zvakaita se:

  1. ruomba,
  2. cream yakazara-mafuta,
  3. mafuta omuorivhi,
  4. nyama,
  5. hove dzine mafuta,
  6. mazai,
  7. kokonati mafuta.

Nguva dzose idya zvakakwana kuti ugare wakagutsikana, kunyanya pakutanga kwekureruka kwekureruka. Kuita izvi pakudya kwakaderera-carb zvinoreva kuti mafuta aunodya achapiswa sehuni nemuviri wako. Panguva imwecheteyo, mazinga e insulin, iyo mafuta-kuchengetedza mahormone, achaderedzwa. Iwe uchave muchina unopisa mafuta. Ipapo iwe zvakare uchave wakanyanya kuderera uremu, kazhinji pasina kunzwa nzara.

Dzora kuti unodya zvakadini. Shandisa zviyero zvekudya zvekicheni zvinowanikwa paMedonet Market uye tarisa huremu uye kuumbwa kwezvokudya zvaunodya.

Verenga: Kurara kushoma kunowedzera havi yako

Kurasikirwa uremu chikafu chine utano

Imwe mhosho yakajairika mukutevera kudya kwakaderera-carb ndeyekunyengedzwa nekushambadzira kwekugadzira kwehunyanzvi "yakaderera-carb" zvigadzirwa.

Rangarira!

Kudya kunoshanda kwakaderera-carbohydrate kunofanirwa kuve kwakavakirwa pakudya zvine hutano uye zvisina kugadziriswa.

Kana iwe uchida kuderedza uremu, dzivisa iyo yakakosha "yakaderera carbohydrate" chikafu chizere nemacarbohydrates. Zvinofanira kuve pachena, asi vatengesi vekugadzira vanoita zvese zvavanogona kuti vawane mari yako. Ivo vachakuudza kuti iwe unogona kudya makuki, pasta, ice cream, chingwa, uye yakawanda chokoreti pane yakaderera-carb chikafu, chero iwe uchitenga yavo brand zita. Vanowanzozara nemacarbohydrates. Saka chenjera uye usanyengerwa.

Semuenzaniso, yakaderera carbohydrate chingwa - kana yakabikwa nezviyo, zvirokwazvo haisi yakaderera carbohydrate. Chii chimwe, Chokoreti yakaderera-carb inowanzozara neimwe mhando yehuga doro - maltitol - iyo inogona kunyatso kutorwa nemuviri, asi iyo mugadziri asingabatanidzi semakabhohaidhiretsi.

Kana maltitol yakanyura, inogona kuwedzera shuga yeropa uye insulin mazinga. Makabhohaidhiretsi akasara anopedzisira ava mucolon, zvichiita kuti pave nekuzvimba uye kuita manyoka. Uyezve, chero zvinotapira zvinogona kuchengetedza kushuva kweshuga.

Serutsigiro rwekuderedza uremu, zvakakodzera kushandisa gadziriro dzechisikigo, semuenzaniso Slimvit uremu kudzora Pharmovit inowanikwa paMedonet Market nemutengo wakanaka.

Kuonda nenzira kwayo kunoreva kudya kana uine nzara

Munguva yekudya kwakaderera-carb, iwe unofanirwa kuedza kudya kana uine nzara. Asi ndoita sei kana ndisina nzara? Zvakanaka, usadya chete. Kudya zvinopfuura zvokudya zvakakwana kakawanda kunoderedza uremu hwako.

Uyezve, iwe unogona kusvetuka zvimwe zvekudya. Zvimwe unozvibvunza kana uchigona kudya kudya kwemangwanani, uye tsvakurudzo inosimbisa kuti haugoni. Usadye kunze kwekunge uine nzara - izvi zvinoshanda pakudya kwese.

Kurasikirwa uremu - shingirira uye nemoyo murefu

Zvinowanzotora makore kuti uwedzere uremu. Kuedza kurasikirwa nezvose nekukasira nekuzviuraya nenzara kungasashanda zvakanaka mukufamba kwenguva - pane kudaro, inogona kunge iri nzira ye "yo-yo effect". Kuti ubudirire, unoda chimwe chinhu chinoshanda kwenguva refu. Mukuwedzera, iwe unofanirwa kuisa zvinotarisirwa zvinotarisirwa kune hutano hwako uye uremu zvinangwa.

Kazhinji, muvhiki yekutanga yekutevera kudya kwakaderera-carbohydrate, iwe ucharasikirwa ne1 - 3 kg, uyezve avhareji yeanenge 0,5 kg pavhiki. Izvi zvinoshandura kusvika kumakirogiramu makumi maviri nematatu pagore. Zvisinei, yeuka kuti kurasikirwa uremu hakuitike pachiyero ichi kumunhu wose - zvinoenderana nekutanga kwako uremu, kudya uye kurovedza muviri, uye mararamiro ako ose.

Vakadzi vaduku dzimwe nguva vanoderedza uremu nokukurumidza, zvichida kunyange kaviri nokukurumidza. Uyewo, vakadzi vane postmenopausal vangazviona zvakaoma zvikuru. Vanhu vari pakudya kwakanyanya kwakaderera-carbohydrates vanogona kuderedza uremu nekukurumidza, pamwe neavo vanosimbisa muviri zvakanyanya. Kana iwe uine huwandu hwakaringana hwehuremu hwakawandisa hwekudurura, unogona kutanga kuonda nekukurumidza - zvakadaro pakutanga, zvimwe zvekurasikirwa kwehuremu zvichave nekuda kwekurasikirwa kwemvura.

Iyo Omron BF-511 kuumbwa kwemuviri uye uremu analyzer ichakubatsira iwe kudzora uremu hwako. Kutenda kwazviri, iwe unozotarisa zviri mukati meadipose tishu mumuviri wako uye skeletal tsandanyama.

Mazinga akakwana eL-carnitine muzvokudya anogona kutsigira uremu hunorema. Iyo micronutrient inomhanyisa maitiro ekuderedza uremu uye inosanganisirwa muAcetyl L-Carnitine 400mg yekuwedzera kubva kuHanoju brand.

Kurasikirwa uremu - dzivisa zvinotapira

Vanhu vazhinji vanotsiva shuga nemakoriori-isina zvinotapira mukutenda kuti izvi zvinoderedza kudya kwavo kwekoriori uye kukonzeresa kuonda. Zvinoita sezvine musoro. Nekudaro, zvidzidzo zvakati wandei zvakatadza kuratidza zviri pachena mhedzisiro yekudya macalorie-asina zvinotapira panzvimbo yeshuga yenguva dzose pakurasikirwa nehuremu.

Zvinoenderana nezvidzidzo zvesainzi, macalorie-asina zvinotapira anogona kuwedzera havi uye kuchengetedza kushuva kwemasiwiti. Imwe ongororo yakazvimirira yakawana izvozvo Kuchinja zvinwiwa zvine calorie-isina zvinotapira kumvura ichiri kunobatsira vakadzi kuderedza uremu. Ukama uhwu hunogona kunge huri nekuda kwekuwedzera kwe insulin secretion mukutarisira kuonekwa kweshuga muropa.

Pamusoro pezvo, kune vanhu vane hanya, zvinotapira zvisingakoreri zvinogona kuchengetedza chishuvo chesiwiti uye zvichitungamira mukushuva zvinotapira kana zvine sitachi.

Kurasikirwa uremu - idya miriwo yakawanda

Miriwo inowanzoonekwa seimwe yezvokudya zvakanyanya-kurasikirwa-zvine ushamwari zvaunogona kudya. Iwo akaderera mumakoriyumu uye akakwira mufiber, zvichireva kuti unogona kudya akawanda, kunzwa wakaguta, uye kwete kuwedzera shuga yako yeropa.

Fiber inogonawo kuwanikwa muIntenson pasi flax, yaunogona kutenga nemutengo wakanaka paMedonet Market. Edza zvakare acai Intenson berry extract, nekuda kwauchapa muviri muviri unokosha maminerari uye mavitamini, pamwe chete nefiber inotsigira uremu.

Miriwo yemashizha egirini kunyanya izere nemavhitamini akakosha nemamineral. Izvi zvinogona kubatsira kuderedza njodzi yekushaikwa kwezvokudya zvinovaka muviri izvo zvinogona kuva dambudziko nekudya kunorambidza.

Kurasikirwa uremu - kurara zvakanaka uye kudzivisa kushungurudzika

Kusagadzikana kwepfungwa uye kusarara zvakakwana kunogona kuwedzera mazinga ekushushikana kwehomoni cortisol mumuviri. Somugumisiro, unogona kunzwa nzara uye naizvozvo kuwedzera uremu.

Kana iwe uchida kuderedza uremu, iwe unofanirwa kutarisa nzira dzinogoneka dzekudzikisa kana kubata zviri nani nekunyanya kunetseka muhupenyu hwako. Nepo izvi zvichiwanzoda shanduko huru, zvinogona kukanganisa nekukurumidza mazinga ehomoni yako pamwe nehuremu hwako.

Iwe unofanirwawo kuedza kurara zvakanaka, kunyanya manheru ega ega. Kana iwe uri rudzi rwemunhu anogara achimuka nechisimba pane alarm bell, muviri wako hauzombozorora zvachose.

Imwe nzira yekugadzirisa izvi ndeye kurara nekukurumidza kuti muviri umuke wega, alarm isati yarira. Kurara zvakanaka ndeimwe nzira yekudzikisa mazinga ehomoni yekushushikana.

Paunenge uchideredza uremu, yeuka kuva nemuviri wakagwinya

Kurasikirwa kwakakodzera uremu hakusi kudya chete. Inofanira kuyeukwa kuti kuderedza uremu zvakare kuita basa remuviri.

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 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 uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge richingedzo nhamba yesimba, kana kungoripisa. Kupisa makorikori kuburikidza nekurovedza muviri, kusanganiswa nekuderedza nhamba yekoriori inopedzwa, inogadzira "caloric deficit" iyo inoguma mukurasikirwa.

Yakawanda yekurasikirwa kwehuremu kunoitika nekuda kwekuderedzwa kwekoriori kudya. Zvisinei, uchapupu hunoratidza kuti nzira chete yekuchengetedza uremu ndeyokuita basa rekugara uchisimbisa muviri.

Chinonyanya kukosha, kurovedza muviri, kunze kwekuchengetedza uremu hune hutano, kunoderedza njodzi yehutano hwemwoyo uye chirwere cheshuga. Kusimbisa muviri kunobatsirawo ne:

  1. kuderedza BP
  2. kuderedza njodzi yechirwere cheshuga 2, chirwere chemoyo, sitiroko,
  3. kuderedza kurwadziwa kwemajoini uye kuremara kwakabatana,
  4. kuderedza ngozi ye osteoporosis,
  5. kuderedza zviratidzo zvekuora mwoyo uye kusagadzikana kwekuzvidya mwoyo.

Kuti ikurumidze kupisa kwekoriori uye kuderedza uremu, zvakakosha kuedza Thermogenesis - yePanaseus yezvokudya zvinowedzera, izvo zvisingangodzikisi kudya, asiwo zvine simba rakanaka pametabolism.

Nzira yekurovedza muviri sei kuti kuderedza uremu kubudirire?

Kuti uchengetedze huremu hwako hwakakwana, shandisa kusvika kumaminitsi e150 ekuenzanisa-kusimba aerobic exercise, 75 maminitsi e-high-intensity aerobic exercise, kana musanganiswa wakaenzana wevaviri muvhiki. Humbowo hwakasimba hwesainzi hunoratidza kuti kurovedza muviri kunogona kukubatsira kuchengetedza uremu hwemuviri hune hutano kwenguva yakareba.

Nekudaro, huwandu chaihwo hwekuita kwemuviri hunodiwa kune izvi hauna kufanana kune wese munhu sezvo huchisiyana zvakanyanya zvichienderana nezvinofarirwa nemunhu. Iwe unogona kuda zvinopfuura zvakaenzana ne150 maminetsi epakati-kusimba maekisesaizi pasvondo kuchengetedza uremu hune hutano.

Semubatsiri panguva yekurasikirwa nehuremu, svika kuSlimming - musanganiswa wemakwenzi weLorem Vit unowanikwa nemutengo wakanaka paMedonet Market.

Tarisa zvakare: Kudzidzira kuderedza mafuta

Chii chinorehwa nemwero kusvika pakakwirira kurovedza muviri?

Kusimba kuri pakati nepakati Izvi zvinoreva: kana kufema kwako uye kurova kwemwoyo kuchikurumidza zvinooneka paunenge uchisimbisa muviri, asi uchikwanisa kuita hurukuro, hurukuro yacho ingangove ine mwero. Mienzaniso inosanganisira:

  1. kufamba nekukurumidza,
  2. basa rakareruka pachivanze (kuchera / kutsvaira mashizha kana kushandisa mucheki welawn),
  3. kubviswa kwechando kwakareruka,
  4. kutamba nevana,
  5. kuchovha bhasikoro pasina mutsindo.

High exercise intensity zvinoreva: kurova kwemwoyo wako kwakakwira zvakanyanya uye uri kufema zvakanyanya uye nekukasira kutaura. Mienzaniso inosanganisira:

  1. kumhanya / kumhanya,
  2. skating / bhasikoro nekukurumidza,
  3. cross-country skiing,
  4. nhabvu, basketball,
  5. kusvetuka patambo yokusvetuka.

Hydration inokosha!

Vanamazvikokota vezvekudya vange vachityisa kwenguva yakareba kuti tinofanira kunwa marita maviri emvura pazuva. Saka, usatanga zuva rako nekapu yekofi, asi svika kune mineral glass ine slice yeremoni kana cucumber. Chii chaungawane? Zvirinani kuyeuka uye kuisa pfungwa, nekukurumidza metabolism, oxygenation uye kucheneswa kwemuviri, pamwe neganda rakanyorova.

Hazvisi zvese zvekudya zvine hutano uye zvakachengeteka kumuviri wedu. Zvinokurudzirwa kuti ubvunze chiremba wako usati watanga chero kudya, kunyange kana iwe usina zvinetso zvehutano.

Paunosarudza kudya, usambofa wakatevedzera fashoni yemazuva ano. Rangarira kuti zvimwe zvekudya, zvinosanganisira. kuderera zvakanyanya kudya kunovaka muviri kana kudzikamisa makoriyori zvakanyanya, uye mono-diet inogona kukanganisa muviri, inotakura njodzi yekudya kusagadzikana, uye inogonawo kuwedzera chido chekudya, zvichibatsira kukurumidza kudzoka kune yaimbova uremu.

Iyo mineral inokupa iwe mapapiro, inodzvanya chishuwo chako uye kutarisisa: inobatsira kurwisa cellulite! Mvura inofanira kunwiwa nguva dzose, mune zviduku zvishoma, kwete zvakanyanya. Kunyanya kwete panguva, asi maminetsi gumi pamberi uye mushure mekudya. Sekuchinja, zvakakosha kuve negirini tii, mint, lemon balm uye chamomile mumakabati ekicheni. Edzawo Birch mashizha kana White mulberry mashizha, kubva kwauchaita infusion uye kutsigira uremu maitiro. Izvo zvakakosha kusanganisa Acorn Kofi mukudya kwako, iyo ine nyore kugaya starch iyo inokupa iwe kunzwa kuzara kwenguva yakareba, iyo inotsigira kuonda.

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