Mukati
Vakadzi vazhinji vanotya kuwana huremu vari pazororo. Kune rimwe divi, iwe unoda kuzorora, uchikanganwa nezvezvibvumirano zvekudya, uye kune rimwe divi, tarisiro yekutyora hutongi uye kurasikirwa nekudzora inounza kutya chaiko. Basa, kudya kwakaringana, kugara uchirovedza muviri uye maitiro ekurara zvinogadzira imwe rwiyo rwehupenyu iwe yausingade kukanganisa, kunyanya kana ichipa mhedzisiro inoonekwa mugirazi. Iwe haufanire kutsvaga yekurovedza iri padyo kana kuita macalorie kuverenga manic. Zororo rinogona kushandiswa zvakasiyana kuvandudza mhedzisiro.
Kununurwa kwekushushikana, kuzvimba, kugadzirwa kwecortisol
Kushushikana kwakanyanya kunowedzera kugadzirwa kwehormoni cortisol. Nekusunga kune iyo hormone aldosterone, inokanganisa muyero wemvura-munyu, uyo unokonzera kuzvimba. Naizvozvo, kuzorora kubva pane zvezuva nezuva zvakafanira kune wese munhu. Nyanzvi inozivikanwa yekudya zvinovaka muviri Lyle MacDonald muzvinyorwa zvake akataura nezvevatengi vake avo vakakwanisa kwete kungoita uremu chete, asi kudzikisa huremu pazororo (calorizer). Izvi zvinodaro nekuti ivo vakatsauswa kubva kumatambudziko, vakatora zororo kubva pakudzidziswa, vakamira kutarisa zvakanyanya pakudzora kwehutano - yavo cortisol mazinga akadonha uye kuzvimba kwakabva kwaenda. Iwe unogona zvakare kuita izvi nekutora zororo kubva kuchikafu chako kwenguva yezororo rako.
Kutora zororo hazvireve kuti izvozvi unogona kutarisa Kuti chikafu chisina kukwana chinokwana sei mudumbu rako. Kutora zororo kunoda kuenzanisa uye nemaonero ekufunga pakudya. Kana iwe ukadya kana iwe uine nzara, uye kwete yekambani kana kunze kwekunetseka, dzidza kunzwa zviratidzo zvekuguta uye wotanga kusarudza zvakanyanya kudya zvine hutano, kuwedzera huremu hakusi kutyisidzirwa.
Kugadzirira Kwekufamba: Chikafu uye Kugwinya
Dambudziko nekudzora kwekudya kune vanhu vazhinji rinotanga kare mukati merwendo. Kugadzirira kwakakodzera kwezororo kunogadzirisa mamwe matambudziko uye kunobatsira kudzivisa miedzo.
Tora munzira:
- Complex makabhohaidhiretsi - akagadzirira-ku-kudya uye asingaparare, semagadzirirwo akagadzirwa muesli mabhagi, chingwa chinotenderera, granola inogadzirwa.
- Mafuta manzungu, ayo anonyanya kuiswa mumabhegi akapatsanurwa kuitira kuti asazodya zvinopfuura zvakafanira.
- Mapuroteni kana maPuroteni Mabhawa - Chitubu chakanaka cheprotein isingaparadze parwendo rurefu.
- Chikafu chakaringana mumudziyo wepurasitiki - Kana iwe uri parwendo rurefu, tora chikafu chekudya chako chinotevera. Semuenzaniso, kana uchinge wasiya mushure mekudya kwekuseni, gadzirira chikafu chakaomesesa chemakabohydrate nechikafu chenyama dzakaonda nemiriwo.
- Zvibereko nemiriwo - zvakakwana kune tudyo tichienda.
Tora TRX zvishwe kana bhendi rerabha kana iwe ukaronga pakuekisesaiza. Kuti usatore zviyero uye chipunu chekuyera pakuzorora, mukusarudza vhoriyamu yechikamu, tungamirwa nehukuru hweruoko rwako. Kushumirwa kweprotein muchindwe usina zvigunwe, makabhohaidhiretsi anechitsama, miriwo chibhakera chakakoshwa, uye kupihwa mafuta ukuru hwechigumwe. Kudya pakudya kwega kwega chikamu chakaenzana chechanza cheruwoko rwako rweproteini, yakaenzana nechikamu chebhakera chemiriwo uye shoma shoma yemakabohydrate akaomesesa, zvichave nyore kudzora nzara uye kusakurirwa nemasiwiti.
Zvimiro zvezororo zvine hutano
Kuti uite yako yezororo kushushikana-isina, zvakakosha kusarudza chaipo boarding imba. Paunenge uchiverengera makamuri, bvunza manejimendi nezve zvinotevera zvinhu zvekugara kwako:
- Kudya - kangani chikafu chinopihwa, chii chinowanzo gadzirirwa uye kana iyo menyu inogona kuodha. Iyi poindi yekupedzisira inonyanya kukosha kune vanhu vane chirwere cheshuga kana zvekudya zvekudya.
- Midziyo yemumba mumba - firiji, ketera yemagetsi uye microwave zvinodiwa kana uchizobika.
- Zvitoro - Unofanirwa kutenga zvekudya zvine hutano.
- Kushanda kwekuzorora - iyo yakawanda mikana yekushanda kuzorora, zvirinani.
Kana iwe uchizoita maekisesaizi, saka tsvaga kana iyo boarding imba ine yekurovedza muviri. Kana zvisina kudaro, unogona kushanda nemuviri wako uremu.
Matipi ekudzivirira kuwana huremu pazororo
Heano mamwe matipi ekukubatsira iwe kuti urege kuwedzera uremu uri pazororo:
- Shingairira - famba, shambira, ongorora nzvimbo, tora nzendo, tamba mitambo yekunze.
- Exercise - Paunenge uri pazororo, unogona kudzidzira neyako muviri uremu, kumhanya mangwanani, uye kuita nguva yekushambira mumvura uko iwe unoshambira nekumhanyisa kumhanya kwemasekondi makumi matatu uye zororo rinoshanda kwemasekondi makumi matanhatu. Ita zvikamu zvishanu kusvika gumi muchikamu chimwe chete.
- Idya zvine mwero uye nekufunga - hapana chakaipa nekudyiwa dhizeti, asi kushumirwa kwechitatu kwezuva kuchanyanyisa kukunda. Zviise wega muganho wekudya kuti iwe urege kukurirwa nemiedzo yechikafu.
- Rangarira, izvo zvakakosha zvigadzirwa zveplate yako mapuroteni nemiriwo. Ivo vanobatsira kuchengetedza kwenguva refu satiety.
- Usadye chingwa, usashandise ruomba, uye usadya zvinwiwa zvine macalorie mazhinji - aya ndiwo mamwe macalorie asina kukodzera muviri wako.
- Chengeta michero mitsva nemiriwo mumba mako kuitira chikafu chakaenzana kana iwe ukava nenzara.
- Imwa mvura - mvura inopa simba uye inobatsira kudzora kuda kudya.
Zororo iri mukana wakakura wekuyedza kuti unovimba zvakadii iwe uye unonzwisisa muviri wako, ndedzipi tsika dzakanaka dzekudya dzawakagadzira, uye kana uchizokwanisa kuchengetedza mhedzisiro mune ramangwana usina kudya kwakasimba uye masisitimu ekurovedza muviri (calorizator). Pamusoro pazvose, edza kubvisa pfungwa dzako pamatambudziko uye nekudzora-kudzora kudzikisira kunetseka uye mazinga e cortisol. Zororo rapera, iwe uchadzokera kumba uye kumhanyira muhurumende uine simba idzva.