Chii chekusarudza - kudya kana kurovedza muviri kwakasimba? Kudya panguva yakatarwa kana chete paunenge uchida kudya? Nyanzvi kubva kuWeighted People chokwadi chinoratidza paSTS vanopindura mibvunzo inonyanya kuomesesa yeavo vari kurasikirwa nehuremu - mutevedzeri wemukwikwidzi weMoscow mukusimba kwemuviri, munyori weake nzira yekurovedza muviri yekuderedza uremu, kudzora uremu uye kururamisa nzvimbo dzine dambudziko Irina. Turchinskaya uye nyanzvi yekusimba, munyori weanonyanya kufarirwa vhidhiyo blog nezve kudzidziswa uye kudya kunovaka muviri Denis Semenikhin.
Irina Turchinskaya uye Denis Semenikhin
Weighted People ndiyo yekutanga analogue yeRussia yepasirese inozivikanwa yechokwadi chirongwa The Biggest Loser, umo varume nevakadzi vari muchikamu chehuremu che100+ vanotora chikamu. Mumwedzi mina, pasi pekutungamirirwa kwevarairidzi nevanovaka muviri, vachapfuura nechikoro chakakomba chekurasikirwa. Nzira yekuchengetedza uremu, nei kurovedza muviri kusina simba, ndezvipi zvekudya zvisina kunaka? Iyi nemimwe mibvunzo inonyanya kufarirwa yeavo vari kurasikirwa nehuremu yakapindurwa nevarairidzi vechokwadi show.
Sei usingakwanise kuderedza uremu kamwe chete mumwedzi mishoma, uchitevera kudya uye kudzidziswa kwakanyanya?
Irina Turchinskaya:
-Chikanganiso chikuru chekurasikirwa kwehuremu kwemwaka wemahombekombe kuvimba nemashiripiti. Iwe unoenda pakudya uye unotarisira kuti munguva pfupi iwe uchabvisa mamwe mapaundi anga achiunganidza mumakore apfuura. Kuchengeta muviri wako uine hutano uye wakanaka inzira yehupenyu, kwete chinhu chenguva pfupi. Kana mararamiro ako akaita kuti unzwe wakashata uye utaridzike, saka hazvibviri kuchinja izvozvo mumavhiki maviri kana mwedzi. Iwe unofanirwa kufungisisa zvachose maitiro ako ekudya, uye chete ipapo uremu hauzodzoki. Vanhu vanobatwa zvakanyanya nemishonga yakasiyana-siyana yakashambadzirwa yekuderedza uremu inovimbisa mibairo yekukurumidza nechinguva chidiki chekuedza kwemunhu. Mashiripiti emuchero, makwati emuti usingawanzo uye zvimwe zvinowedzera zvinovimbisa kubvisa uremu hwakawandisa zvachose ingano. Kunyangwe iyo placebo yakadaro ikashanda, mhedzisiro yayo ndeyechinguvana uye inodzorereka. Chinja mafungiro ako kune chikafu, uye hauzodi chero ma berries.
Zvinokwanisika here kuderedza uremu uye kuomesa, chete nekudzikamisa iwe mune zvinovaka muviri, kana zvinopesana, chete nekutamba mitambo?
Denis Semenikhin:
- Yechipiri inokwanisika uye yakasimba kupfuura yekutanga. Kana munhu akazviratidza kune zvakanyanya kushanda nesimba, ipapo muviri wake pachawo unotanga kuda kudya kwakaringana. Anofanira kupora kubva pakudzidziswa uye kugadzirira chidzidzo chinotevera, uye izvi zvinoda zvimwe zvinhu. Bvumirana kuti panguva yekufamba, iwe pawaifamba makiromita angangoita 30-40 nebhegi pazuva, hapana anoda kuve nekudya kwemoyo wemanheru nemapumburu nemaswiti. Muviri unenge uchida kudya kwakajairika uye kunovaka muviri!
Irina Turchinskaya:
- Pakudya, unogona kuderedza uremu, asi panguva imwe chete usawana hutano hwakanaka uye hwakakodzera, asi muviri wakashata, wakajeka une misumbu isina simba, iyo isingafadzi semafuta. Zvakanga zvakavanzwa kumashure kwemafuta emuviri zvichange zviri kunze. Hazvibviri kuridza tsandanyama chete nekudya nenzira yakakosha, nzira chete ndeyekuita zvemuviri: kushambira, kumhanya, fenzi kana kutamba, hazvidi zvachose kuenda kumitambo yemitambo. Chero mutambo une maitiro ayo, zvinangwa zvawo. Kana iwe uchida kuumba mamhasuru akanaka, chimiro, saka haugone kufunga chero chinhu chiri nani pane kuvaka muviri, hazvisi pasina izvo zvinoshandura se "kuvaka muviri".
Mitoro yakarurama uye kudya kwakakodzera kwakanyatsobatana: hapazovi nekubudirira pasina yekutanga kana pasina yechipiri. Hazvibviri kuzviisa mukurongeka kana munhu achidzidzira uye panguva imwe chete achidya chero chinotyisa. Mushure mekuedza, mhasuru dzinoda zvinhu zvakanaka, uye kwete soseji, umo mune hushoma huwandu hwemapuroteni chaiwo. Izvo zvinoshanduka kuwanda kwemakoriyori, kubva izvo zvisingabviri kuvaka mhasuru tishu, inoshanduka kuita madhipoziti emafuta.
Pane maonero maviri akakurumbira uye akasiyana zvachose pamusoro pekudya. Zvokuita: idya chete kana iwe uchida chaizvo kana muzvikamu zviduku mukati mezuva rose, kunyange kana iwe wakaguta?
Irina Turchinskaya:
- Iko hakuna imwe yakakwana yekudya, sekusina vanhu vakafanana zvachose. Pane zvinhu zvakati wandei zvakapihwa munhu nemasikirwo - imwe mhando yemetabolism, carbohydrate, protein uye mafuta metabolism. Naizvozvo, basa rechero munhu anotsvaga kutungamira mararamiro ane hutano nderekuzvisarudzira ega kubva kune dzakasiyana siyana nzira dzekudya. Mumwe munhu anoda kudya kwemangwanani uye kudya kwemanheru, mumwe munhu anoda "shanduro yeItaly": kapu yekofi yekudya kwemangwanani uye kudya kwemanheru. Hatifaniri kutya kuedza zvinhu zvitsva uye kuedza. Mutemo mumwe chete unoshanda pakudzidziswa. Kune mhasuru inofarirwa maererano nerumwe rudzi rwemutoro: mumwe munhu mumhanyi, uye mumwe munhu anogara. Semuenzaniso, ndinoda kuita zvandinogona munguva pfupi.
Denis Semenikhin:
-Unofanirwa kudya zvishoma, muzvikamu zvidiki zvechikafu chakakodzera, usambodya zvakanyanya. Izvo zviri nyore kune digestive turakiti uye yakakwana maererano nemagetsi metabolism. Chero kudya kwakawanda kunonotsa maitiro ese ari mumuviri, kunokonzera hope, saka vanhu vazhinji vanoda kudya imwe dessert mushure mekudya kwemanheru - sosi rekukurumidza simba rinodiwa kugaya zvakadyiwa. Zvinokurudzirwa zvikuru kuti usazviunza kune izvi.
Mukuwedzera, zvakakosha kuti kudya kwekudya kunoitwa nemaune uye kwakarongwa. Munhu wese anoziva nezvemamiriro acho ezvinhu apo, akatakurwa nehurukuro pane imwe chiitiko chekushamwaridzana, unogona, pasina kucherechedza, kudya chimwe chinhu chisingabatsiri. Iwe unofanirwa kugara uchiziva zvauri kudya, usambozvidya wega.
Ndezvipi zvigadzirwa zvinomutsa chitarisiko chekuwedzera masendimita, uye ndezvipi zvavari kutadza pasina?
Irina Turchinskaya:
- Zvigadzirwa zvakagadzirirwa newe pachako zvinobatsira: chidimbu chenyama yakabikwa, yakakangwa kana yakabikwa, huku, hove, dhishi repadivi. Dzivisa kudya kwakaomeswa nechando uye kugadzikiswa. Ini handisi kuona chero tsotsi mune pasta yakabikwa, mibvunzo inomuka chete mushure mekuwedzera sosi kwavari, iyo inogona kusanganisira mafuta asina kunaka.
Kusiyana, ndichataura nezve mayonnaise. Kune mafuta emhando yepamusoro anodiwa nemuviri - semuenzaniso, mafuta emuorivhi, uye kune mayonnaise, iyo inofungidzirwa kuti inogadzirwa kubva kune zvisikwa zvepanyama, mafuta akafanana kana zvihuta mazai. Asi kana tikaenzanisa mari yavo uye mutengo weiyi yakagadzirira-yakagadzirwa sosi, mari yekuishambadza, inova pachena: kubudirira kweindasitiri yemakemikari kuri pamasherufu, uye kwete zvigadzirwa zvechisikigo.
Denis Semenikhin:
- Chokutanga pane zvose, zvokudya zvose zvakapfuma mu-fast carbohydrates zvinokuvadza, chete mune yechipiri zvokudya zvine mafuta. Vanamazvikokota vakawanda vanoisa hushingi pakutanga, asi zvandinoona zvinotaura nezvemwero wakadaro. Ikoko kunenge kusina zvokudya zvakachengeteka kune uremu, asi zvikamu zvakakura zvakatonyanya kuipa, usadya zvakanyanya! Zvokudya zvine utano zvisina kujeka zvinosanganisira zvinhu zvakaderera-mafuta uye zviri nyore: cottage cheese, turkey kana huku fillet, hove dzakaonda, mazai machena. Miriwo yenguva dzose ine fiber inobatsira zvikuru.
Dzimwe nyanzvi dzinopikisa kuti mitoro ye cardio chete ndiyo inoshanda, vamwe iyo ine simba. Chii chinonyanya kukubatsira kupisa mafuta?
Irina Turchinskaya:
-Kana tikadzikisa zvese izvi zvirongwa zvakawanda kusvika padanho refiziology, saka kune nzira mbiri dzekupa muviri simba: aerobic uye anaerobic. Mune yekutanga mode, kuparara kwesimba kunoitika nekubatanidzwa kweokisijeni, uye, sekutonga, mafuta anoiswa anopiswa pakarepo. Aya mabasa enguva refu, akaderera-kusvika pakati-kusimba: kumhanya pane treadmill, kufamba uchikwira. 20-30% yemasimba masimba masimba anobatanidzwa, muviri une nguva yekuendesa zvikamu zvitsva zvesimba kubva kune adipose tishu kuenda kune inoshanda tishu. The slimming effect inonzwa pakarepo, asi kana Workout yapera, inonyangarika. Mune yechipiri modhi, simba rinotorwa kubva kumisungo pachayo, kana kubva muropa kana chiropa. Basa rakasimba rinoitika pamuganhu wesimba, hapana nguva yekupisa mafuta. Nekudaro, panguva yekurovedza muviri, isu hatishandise mafuta anochengeterwa nekukurumidza, asi tozozadza zvakasara zvakachengetwa nekudhura kweadipose tissue - mhedzisiro inozonzwika mushure mechinguva.
Zvese zviri zviviri aerobic uye anaerobic mitoro yakanaka, zvine hungwaru dzinofanirwa kusanganiswa muchikamu chega, zvinoenderana nezvinangwa zvekudzidziswa: kupisa mamwe mapaundi kana kukudziridza tsandanyama. Paunenge uchirasikirwa uremu muchikamu chekutanga, zviri nani kutarisa pane aerobic kurovedza muviri, uye wozogadzira muviri neanaerobic.
Denis Semenikhin:
- Kana munhu auya kuchitoro chikuru, anoona huwandu hukuru hwezvinhu pamasherufu. Ndizvo zvakafanana mumunda wehutano - sarudzo yakakura, uye zvakakosha kuti unzwisise zvaunoda pakati pezvizhinji izvi. Izvo zvinodikanwa kuti usarudze zviitiko zvinoenderana nehunyoro hwako: mumwe munhu anofarira kudzidza muboka, anoda mweya wakaungana, mumwe munhu anofarira kufungisisa ega Workout. Izvo zvinodiwa kuti udzidze zvese zvikumbiro, bvunza varairidzi, edza huwandu hwehuwandu hwezvirongwa zvinokufarira iwe.
Mune classics, iwe unofanirwa kuwana:
1. Simba remutoro (midziyo yekurovedza muviri, uremu hwemahara)
2. Cardio mutoro (chiyero chemoyo chakakwira kwenguva yakareba)
3. Yakaomesesa yekubatanidza mutoro (kutamba mitambo, skiing, snowboarding, longboarding, surfing - zvese zvinoita kuti muviri ushande zvakabatana)
4. Kudzidzira kuwedzera kufamba uye amplitude - kushanduka, kutambanudza.
Kangani pasvondo iwe unofanirwa kurovedza muviri kuti uone mhedzisiro?
Irina Turchinskaya:
- Kana isu tichitaura nezve kugadziridzwa kwakanyanya kwemuviri, saka isu tinofanirwa kutanga nekuita mana kusvika mashanu pasvondo. Usafunga kuti hauna simba rakakwana: vanhu vese vakafutisa vanogara vachitakura matura makuru e "mafuta", ayo ane mafuta. Rega ive yakaderera intensity Workout, asi basa rinofanira kunge riri renguva dzose uye rinogara riripo. Uyezve, nekuwedzera kutsungirira kwako, iwe unowedzerawo kusimba kwechiitwa. Nhamba yekushanda inogona kuderedzwa kusvika katatu. Kana iwe wakawana mhedzisiro yakanaka, une muviri wakadzidziswa zvakakwana, saka unogona kuenda kumitambo yekurovedza muviri kaviri, asi uchizvipa mitoro yakanyanya. Saka usagodora vanhu vane chimiro chakanaka vanopedza awa imwe chete mujimu - vakaita rakawanda rekutanga basa pavari ivo nemiviri yavo!
Denis Semenikhin:
- Izvo zvese zvinoenderana nemamiriro emuviri emumwe munhu, asi mutemo wegoridhe ndewekuti kuona kufambira mberi, unofanirwa kudzidzira kanenge kana pasvondo kweawa nehafu.
Kazhinji vanhu vanga vachienda kumitambo yekurovedza muviri kwemakore, asi pakupedzisira vanorega nekuti havaoni zororo rinodiwa. Chikonzero chii?
Irina Turchinskaya:
- Kana iwo machubhu achiri kuoneka, hausi kudzidzisa zvakakwana. Tarisa maitiro ako muhoro. Iwe hausi kunetsa, ita maekisesaizi nekunakidzwa, kufamba zvishoma nezvishoma munzira, kushambira wakasununguka? Iwe hausi kupedzisa uye haugone kutarisira mhedzisiro yakanaka. Chero kurovedza muviri kuri kukunda, kubuda munzvimbo yekunyaradza kupinda munzvimbo yakaoma yekukura.
Nzira yekuchengetedza sei mhedzisiro uye kwete kutsvedza kudzokera kumavhoriyamu ekare?
Denis Semenikhin:
-Kubudirira kwechimiro chakanaka chemuviri kunopihwa zvakanyanya kuoma pane kuichengeta. Ngatiti unotanga nemaawa masere ekudzidziswa pasvondo. Ipapo maawa mana kana mashanu achakukwanira. Asi kuti uchengetedze chiyero chakawanikwa, haugone kusiya makirasi kwenguva yakareba. Iwe unofanirwa kuomerera kune yakapusa musimboti: 80% yekwakaringana maitiro emitambo uye 20% nekuda kwezviitiko zvisingafanoonekwi uye kutyorwa kwehutongi. Unogona kuenda kumabiko wodya. Kana iwe uri muchimiro chikuru, ipapo mangwanani anotevera iwe haungamuki mafuta, iwe unongova wakaoma mumuviri uye zvishoma kunyara, asi iwe uchabvisa zvose zvisingafadzi migumisiro muzuva kana maviri.
Ndedzipi nzira dzekuderedza uremu dzisingabatsiri zvachose?
Irina Turchinskaya:
-Kuitwa kupi zvako kunoreva kuti munhu ari kuzvishandira. Anokwanisa kumhanya, kusvetuka, kushambira - chinhu chikuru ndechokuti pane kufamba. Chimwe chinhu ndechokuti nzira dzakasiyana dzinogona kutungamirira kumigumisiro yakasiyana. Ini ndinokahadzika kushanda kweyoga chero yakanyanyisa mvura kana kutamba zvishoma, nekuti kusimba kwemitoro yakadaro kwakadzikira. Chiyero chekubudirira chiri nyore - mushure mekushanda kwega kwega, unofanirwa kuwana kuneta kwechokwadi, kwechokwadi.
Denis Semenikhin:
- Isu tinorarama munyika yekushambadzira kwepamusoro uye kunyanyisa kukuru, saka ini handisi kuzopinda mukushoropodza zvirongwa. Asi zvakadaro kune mameseji asina musoro. Semuenzaniso, kugadzirisa dzimwe nzvimbo dzine dambudziko. Ndiudze, wakamboona munhu akazara, asi ane embossed abs? Zvinosetsa uye zvisina musoro. Asi sei zvino mibvunzo yakawanda, sei kubvisa chaizvo mudumbu? Shamwari, "bvisa", kana kuti, kuderedza huwandu hwemafuta huchafanira kunge huri kwose kwose - uye ipapo iwe uchava nehurukuro yekuyamura. Kudzikira uremu nemasaja? Zvichida kana iwe uri murapi wemasaji uye kwete murapi wemasaji.
Zvinokwanisika here kuderedza uremu, kugara chete squirrels kana kefir, uye chii chinotyisidzira? Imwe nyanzvi yeshoo "Weighted People", nyanzvi yezvokudya, nyanzvi yezvirwere zvepamuviri, Yulia Bastrigina, inotaura nezvekukanganisa kweavo vari kurasikirwa.
- Vanhu vanoona kudya kwavo pachavo. Kazhinji avo vari kurasikirwa nehuremu vanorega kudya kilogram ye dumplings, kumira pahafu yekirogiramu, uye zvino vanoshamisika kuti nei uremu uhwu husingaendi. Izvo zvakakosha kwete chete chawakadya, asiwo kuti yakawanda sei. Semuenzaniso, oatmeal ichave yakakosha, asi chero iwe usingaidye 250 gramu panguva.
- Kudya mupunga chete kana kefir kwevhiki, haurasikirwe uremu nekusingaperi, asi chete kune iwo mazuva manomwe aunoona mupunga mazuva. Nguva yese iyi, muviri, wakanyimwa simba, uchaunganidza simba rine nzara. Iyo yakakwirira iyo, iwe unonyanya kusava nehanya iwe mushure mevhiki yekefir, kuti mafuta ari sei kirimu yakasviba yaunomedza nayo dumplings. Kana usina kudya kunovaka muviri, unopinda mungozi yokutsvaira zvose zviri munzira yako.
-Makabhohaidhiretsi-asina madhiri ibhomba renguva inokatyamadza uye rinotungamira kuchiropa chakakora, nyora XNUMX chirwere cheshuga uye atherosclerosis.
- Nzira yekuderedza uremu kushamwari inogona kusakukodzera iwe. Kuti uwane hutano hwako, enda kuburikidza neiyo genetic typing maitiro, uye iwe uchaona kuti ndeipi chiyero chemafuta, mapuroteni uye makabhohaidhiretsi zvakakunakira. Kana kuti taura neInstitute of Nutrition, kwavachasarudza kudya kwakakodzera iwe nerubatsiro rwemetabolograph - chigadziro chinoongorora mararamiro ehutano.