Mukati
Matanho mana Ekutanga Kurerutsa Kurema
Uye zvino hatisi kutaura nezvechishamiso chekudya.
Mubvunzo wekuti ungaderedza sei uremu unonyanya kukosha pamberi pezhizha. Uye apo kuchine nguva kusvikira nguva inoshuviwa, iwe unofanira kutora chimiro chako ikozvino, kuitira kuti urege kutarisa mabikirwo ezvishamiso ekuderedza uremu muvhiki imwe gare gare.
Maiwe, zvinotora nguva yakawanda uye, zvinotonyanya kukosha, kutarisisa iwe pachako kuti udzike uremu hwakawandisa pasina kukuvadza hutano hwako. Anna Lysenko, mudzidzisi wekusimba uye nyanzvi yezvokudya, akaudza nezvekuderedza uremu kumba.
Danho 1: tarisa hutano hwako
Usati watanga chero manipulations nechikafu, zvinodikanwa kupasa akati wandei bvunzo. Saka iwe unozonzwisisa mamiriro emuviri wako uye kugadzirira kwayo shanduko.
Ndeipi miedzo inoda kutorwa usati warasikirwa uremu
TSH - thyroid stimulating hormone yethyroid gland. Iyi hormone inobatanidzwa mumatabolism akawanda, nekushayikwa kwayo, inononoka, uye muviri unogara usina simba. Nokuda kweizvi, zviratidzo zve hypothyroidism zvinoitika - kushaya simba, kurara, kuwedzera uremu, kuderera kwehemoglobin uye masero matsvuku eropa, kurasikirwa kwebvudzi.
Insulin (kuongororwa kunotorwa mudumbu risina chinhu) kunoratidza mukana we insulin resistance (prediabetes).
Glucose - chiyero chayo chicharatidza mukana wechirwere cheshuga
Leptin (yakapiwa padumbu risina chinhu, unogona kunwa mvura) inonzi satiety hormone. Vanhu vane leptin yakakwira vanowanzova nehavi yakawandisa uye kuda masiwiti. Iyi mamiriro inogadziriswa nekudya, kurovedza muviri, kudya kwekuwedzera, kuderedza kushushikana uye kururamisa kwemaitiro ezuva nezuva.
Lipidogram (LDL, HDL, VLDL, cholesterol yakazara). Izvi zvinoratidza mamiriro emidziyo yeropa uye mukana wechirwere chemwoyo.
Ferritin. Kana kuverenga kuri pasi pehuremu hwako, saka iwe unogona kunge uine iron inoshaya anemia. Izvo zvinodiwa kutarisana neanemia pasi pekutungamirirwa kwechiremba: kudzorerwa kwemukati mucosa, kutora chelated iron, dzimwe nguva madonhwe anorayirwa.
Vitamin D-25 OH. Iyo prohormone inobatanidzwa mune dzakawanda metabolic maitiro mumuviri. Nekushayikwa, uremu hwakawandisa hwakaoma kwazvo kusiya.
Testosterone yemahara (varume chete!). Kuderera kwechiratidzo kunopindira nekurasikirwa nekurema kwakanyanya.
Mhedzisiro dzebvunzo dzako dzinofanirwa kuongororwa nachiremba mukuru kana endocrinologist.
Danho rechipiri: bvisa tsvina yechikafu kubva pakudya kwako
Kana iyo nyaya nekuongorora yakagadziriswa, unogona kutanga kushanda nekudya kwako. Kutanga, zvakakosha kusasanganisa "marara echikafu". Izvi zvese zvigadzirwa zvakadzokororwa, pamwe neayo ane premium chena hupfu uye shuga.
Zvikafu zvipi zvekusabvisa kana uchidzikira
Instant zviyo
Yakaputirwa majusi
Sweet yoghurts
Chingwa chena
Snacks (chipisi, croutons, cookies)
Chikafu chekutenga
Danho rechitatu: kuvaka chikafu chekurasikirwa
Zvokudya zvakakwana, zvisina kugadziriswa zvinofanira kuva hwaro hwekudya kwako. Vanogona kukubatsira kuderedza mafuta emuviri uye kuvaka tsandanyama. Uye iyo yakawanda ndiro inobva pane zvigadzirwa zvakadaro iwe unoziva, zvakanyanya kusiyana-siyana kudya kwako kuchave.
Chii chiripo kune chimiro chakanaka
Zvokudya zvakakwana, zvisina kugadziriswa zvinofanira kuva nheyo yezvokudya zvako.
Nyama, hove, huku (zviri nani kusarudza zvigadzirwa zvepurazi).
Mazai.
Zvokudya zvegungwa.
Zviyo zvakadai sebhakkwheat, tsvuku uye mupunga mutsvuku, oatmeal yakareba yakabikwa, quinoa.
Greens nemiriwo yemarudzi ose emuraraungu.
Mafuta ane hutano mhuka (munyama, hove, mazai), uye kokonati mafuta, avocados, nzungu, mbeu.
Pamusoro pekuumbwa kwechikafu, calorie yemukati, chiyero cheprotein, mafuta, makabhohaidhiretsi uye chirongwa chekudya munguva inoita basa rakakosha. Chikafu chakagadzirwa nehunyanzvi chine chinangwa chekuderedza uremu chinofanira kugara chiri mumagiramu kuti chive nemhedzisiro yakajeka. Inoverengwa mumwe nomumwe maererano nezvimwe zvirongwa. Iri ibasa remuongorori wezvokudya - nyanzvi yezvokudya. Usaedza kuzviverenga iwe pachako, sezvo uchigona kuzvikuvadza iwe pachako. Semuenzaniso, kushayikwa kwemafuta emhuka mukudya kunogona kutungamirira kukuvhiringidza mukufamba kwekuenda kumwedzi, uye kuwandisa kwavo kunogona kutungamirira kukushaya simba mukupisa mafuta.
Nhanho 4: wedzera cardio workouts
Kuderedza uremu ndezvekuderedza mafuta emuviri, uye cardio ndiyo nzira yakanakisa yekugadzirisa dambudziko iri. Chii chinonzi cardio Workout? Uyu mutoro unorema unofanirwa kuitwa pamwero wemoyo wakaenzana. Sezvineiwo, cardio padanho rekutanga rehuremu hunofanirwa kutora angangoita maminetsi makumi mana, kana kunyange awa yese kana iwe wakawandisa uremu. Nekuda kwekurovedza muviri kwakadai, ellipse, bhasikoro rekurovedza muviri, treadmill (asi zviri nani kukwira pairi), nhanho, mudzidzisi wemanera kana mudzidzisi wekukwasva akakodzera. Vanhu vazhinji vanosiya cardio nekuti vanotanga kukachidzwa pamushini. Kuti izvi zvisaitike, zvakakosha kutarisa kufanana kwekufema kwako uye kupuruzira.