Mukati
Nzira yekuderedza uremu mugore. Vhidhiyo ongororo
Chero chirongwa chekurasikirwa chinorema chinofanira kusanganisira chikafu chakaringana, kurovedza muviri uye huwandu hwedzimwe nzira. Aya matanho ese anotarisirwa kuve nechokwadi chekuti simba rekushandisa remakoriori rinodarika kutora, semhedzisiro yekurasikirwa kunoitika.
Slimming chirongwa chegore
Maitiro ekugadzira kurasikirwa uremu chirongwa kwegore
Zvese zvakaderera macalorie uremu hwekudya munguva pfupi yenguva inogona kupa mhedzisiro mhedzisiro. Nekudaro, mushure mavo, huremu hunodzoka uye hungatowedzera. Naizvozvo, iwe unofanirwa kunzwisisa uye kubvuma chokwadi chekuti kuti uwane kuwana mutete uye wakanaka chimiro, unofanirwa kuchinja mararamiro ako, kwete kwenguva pfupi, asi nekusingaperi. Iyo yakakosha poindi yehurefu-hwekureba huremu chirongwa chinofanirwa kuve mafungiro epfungwa.
Zvinoenderana nezvakakurudzirwa neWorld Health Organisation, pasina rusaruro kuhutano, unofanirwa kudzikisa huremu pamwedzi: vakadzi havapfuuri 2 kg, varume vasingapfuure 4 kg yehuremu hwakawandisa.
Kuti uderedze huremu usingakuvadze hutano hwako, iwe unofanirwa kushandura maitiro ako zvishoma nezvishoma, mukati megore.
Iyo yakareba yakareba uremu chirongwa chinofanira kusanganisira:
- kugadzira chikafu chakaringana
- kuwedzera chiitiko chemuviri
- kuramba tsika dzakaipa
- kuita maitiro anovandudza mamiriro eganda
Isu tinonyora iyo yakakwana dhizeti yekurema uremu
Chekutanga pane zvese, sarudza huremu hwaungade kutenga. Kuziva iyi nhamba, unogona kuverenga izvo simba remuviri. Kuti uite izvi, iwe unofanirwa kuwedzera huwandu hwehuremu hwaunoda nemakumi matatu. Iyo inoguma nhamba ndiyo inodikanwa zuva nezuva koriori yekudyiwa. Tevere, iwe unofanirwa kuverenga mwero wezuva nezuva wemapuroteni, makabhohaidhiretsi nemafuta.
Iko kudya kwezuva nezuva kwemapuroteni kunofanirwa kunge kuri 0,8-1,3 g pa1 kg yehuremu hwemuviri, hafu yacho mapuroteni emhuka.
Chipo chezuva nezuva chemafuta hachifanirwe kupfuura chiyero chakaverengerwa pa 1 g pa1 kg yehuremu hwemuviri, 30% ayo ari mafuta emhuka
Kuti uone kudya kwezuva nezuva kwemakabohydrate, iwe unofanirwa kuziva kuti chikafu chine iwo muhuwandu hwakakamurwa kuva mapoka matatu:
- yakakwira glycemic index (GI) (mazambiringa, mazambiringa akaomeswa, michero yakaomeswa, visi, bhanana, huchi, beet, karoti, mbatatisi, mupunga muchena, muesli, chibage chinotapira, mabhisikiti akaoma)
- yepakati GI (orenji, mapainapples, green peas, semolina, oatmeal, mapira, brown mupunga, buckwheat, pasta, oatmeal makuki)
- yakaderera glycemic index (maapuro, grapefruit, cherries, mapichisi, apricots, plums, bhinzi, kabichi, bhinzi, pizi)
Kurasikirwa nehuremu kunofanirwa kuisa mumenu yezuva nezuva zvekudya zvakawanda zvine yakaderera uye yepakati glycemic index kuitira kuti makabhohaidhiretsi aainayo arege kupfuura zvakajairwa 2 g pa1 kg yemuviri uremu. Kana iwe uchisanganisa chikafu chine yakakwira GI mune chikafu, haufanire kupfuudza chiyero che1 gramu yemakabhohaidhireti pa1 kilogiramu yehuremu hwemuviri.
Iwe unofanirwa kudya muzvikamu zvidiki 4-5 kanomwe pazuva, uine mabhureki emaawa 2-3
Chikafu chakaringana chezuva rega rega chinogadzirwa uchishandisa matafura akasarudzika emakemikari ezvekudya uye yavo yekoriori zvemukati. Iwe unogona kushandisa yakakosha Calculator chirongwa.
Chiitiko chemuviri uye akakosha ekurapa marapirwo
Kuti uderedze uremu, ita shuwa yekuisa kurovedza muviri mune zvako zvezuva nezuva. Kuwedzera chiitiko kuchakurudzira kurasikirwa nekurema uye kuchengetedza ganda kuomarara. Unogona kutanga nekukwira makomo. Awa imwe yekufamba paavhareji yekumhanya ichakubatsira kubvisa mazana matatu emakoriori, kushambira - kubva pa300 kusvika ku200 kcal paawa, maekisesaizi emvura - kubva pamazana mazana mana kusvika mazana masere macalorie.
Kuti ganda ridzivirike panguva yekudzikira, nzira dzakasarudzika dzinokurudzirwa:
- Achiputira
- masaja
- mabhati
- masks
Kirimu yemuviri inofanirwa kushandiswa kanenge zuva nezuva. Zvinokurudzirwa kutora bhati nemafuta kana gungwa munyu kamwe chete pasvondo, ita wega-kukwiza muviri, kuita nzira yekumonera kana kuisa chifukidzo kuti uwedzere kusimba kweganda.
Verenga pamusoro pekofi yekudzora uremu.