Mukati
Vamwe vane chokwadi chekuti kurasikirwa nehuremu hazviite pasina kudya kwakasimba. Vamwe vanogutsikana kuti kungorambidzwa kudiki mune chikafu kunokwana kuzadzisa mhedzisiro inodiwa uye maumbirwo. Nekudaro, chinyorwa chedu chakanyorerwa chaiko mapato echitatu. Avo vasingagamuchire chero kutyorwa kwekodzero dzavo nerusununguko, uyezve, kunyangwe zvakadaro, chero zvinorambidzwa mukudya zvinovaka muviri, asi panguva imwechete vanoda kugara vari vatete, vanokodzera uye vanokwezva.
Zvese zvinodikanwa izvi ndezvekutarisa kwete huwandu, asi mhando yeakadyiwa. Zvakanaka, pamusoro peizvi, taura yakaoma yezvakakosha zvekudya mune yako dhayeti, iyo yekudyiwa yekushandisa iyo isingotadzise chete kuona nzara uye inodzivirira kuunganidzwa kweadipose tishu, asi zvakare inobatsira kuipisa.
Zvinoshamisa, handizvo here? Asi hazvisi izvo chete. Mhedzisiro yetsvagurudzo munzvimbo ino nemazano evatungamiriri venyika vanotungamira zvinovaka mufananidzo unofadza nekusimbisa kutenda kwekubudirira.
Nutrition uye kuonda
Vazhinji vemazuva ano physiologists vanopokana kuti chikafu, chero chingave chiri, haisiyo yakanyanya kunaka nzira yekudzora huremu. Mushure mekunamatira pazviri, munhu anokanganwa kuti kudya chikafu chine hutano muhuwandu hwakawanda hakutungamire pakuwedzera uremu zvachose, kusiyana nekudya chikafu chinokurumidza.
Naizvozvo, hazvina kukodzera kudzora muviri wako mukuwana akakosha mavhitaminzi kana zvicherwa, uchinyora chikafu chako mukati mechimiro chechimwe chikafu. Zvirinani kutanga kutanga kudya chaiko: idya chero moyo wako zvaunoda, kwete kutarisa kune chaiwo mapoka ezvikafu, asi zvine mwero.
Iyi nzira yekudya zvinovaka muviri yakapararira munyika dzeEurope uye kunyange ine zita rayo - chikafu chakaringana. Nenzira, mukurumbira wayo wakanyanya kuwedzera mushure mekunge masayendisiti kutenderera pasirese atanga kuburitsa yavo mhedzisiro mhedzisiro pane yakaipa mhedzisiro yezvikafu zvakasiyana pamuviri wemunhu.
Semuenzaniso, iwe waizviziva here kuti chikafu chinoratidzika kunge chisingakuvadze chikafu cheprotein hachingori chete nechakaipa pane nhengo dzemukati, asiwo chinotungamira mukukudziridzwa kwekenza? Uye kushandiswa kwakarongeka kwezvikafu zvakasiyana-siyana zvechinhu chimwe chete (zviyo zvakafanana, miriwo kana michero) zvinotungamira mukudzikira kwekuita, hutachiona, zvichemo zvehutano husina kunaka uye majee "anorarama" akaita sekuti "Ndinogara pazvikafu zvitatu, handiwani zvakakwana imwe ”.
Wepamusoro 13 Slimming Zvigadzirwa
Chii chinofungidzirwa nezvevasikana vese pasi pano, uye kwete ivo chete? Idya zvakawanda uye uremu zvishoma. Mushure mekuverenga runyorwa urwu, iwe uchanzwisisa kuti kubva ikozvino zvichienda haichisiri chete "kurota", asi chaicho chaicho. Saka, pakutanga:
Mazai. Uku ndiko kutanga kwakakwana kwezuva rekuti vanhu varonge kurasikirwa nemapaundi mashoma. Uye zvese nekuti zvine hutano zvakanyanya, uye kunyange zvine huwandu hwakakura hwemavitamini uye mamineral, kusanganisira ese mapfumbamwe anokosha amino acids. Uye mune yolk mune zvakare vhitamini B9, iyo inobatsira kushandura mapuroteni, mafuta uye makabhohaidhiretsi kuita simba, zvinoreva kuti inokutendera iwe kuchengetedza mweya wakanaka uye hutano hwakanaka kwenguva yakareba.
Muchero. Iyo zvakare ine hutano hwakanyanya nekuda kweayo fiber zvemukati. Uye zvakare, inoderedza insulin mazinga, kuitira kuti muviri ushandise simba rakagamuchirwa zvakanyanya, usingaishandure kuita mamwe mafuta. Kunwa grapefruit kana muto kubva mairi kunokutendera iwe kurasikirwa nezve mazana mashanu g pavhiki.
Yoguti, chizi, kana mukaka. Somugumisiro wekutsvakurudza kwemazuva ano, masayendisiti akakwanisa kuratidza kuti kudya kwekalsiyamu nguva dzose mumuviri kunobatsira pakurasikirwa kwekurema, uye kwete chete nekuda kwekuvandudzwa kwehutano. maererano navo, calcium inobatsira kushandura simba mukupisa, kudzivirira kuunganidza kweadipose tissue itsva. Uye kana iri nyaya yekusavapo kwayo kwenguva refu mumuviri, iyo inopesana inoitika. Zvisinei, kushandiswa nguva dzose kwezvigadzirwa zvemukaka zvakaderera kunobatsira kurasikirwa ne70% yehuremu hwakawandisa.
Oatmeal. Iyo inogutsa muviri zvakanaka, uye zvakare inoderedza shuga yeropa, iyo yakawandisa iyo inotsamwisa kuiswa kwemafuta.
Maapuro. Yakanakira tudyo. Iwo ane mapectin, ayo zvakare anodzora mashuga eropa uye kudzivirira kudya zvakanyanya. Zvidzidzo zveBrazil zvinoratidza kuti vakadzi vari pakati pemakore makumi matatu nemakumi mashanu vakadya maapuro matatu pazuva, vasati vadya kana sechikamu chekudya kwakasiyana, vakarasikirwa ne30% huremu hwakawanda kupfuura avo vasina kudya muchero. …
Broccoli. Ine sulforaphane, chinhu chinobatsira kupisa mafuta.
Brazil nzungu. Ivo vakapfuma selenium, iyo inobvumira muviri kuti ubudise simba rakawanda uye zvakare kupisa mafuta.
Sinamoni. Inobatsira kupisa macalorie zvakanyanya, inomhanyisa metabolism uye inosimudzira mashuga eropa, ichikubvumidza kuti uibvise zvachose pakupedzisira. Kuti uite izvi, zvakakwana kuti uwedzere kune yako yaunofarira ndiro, uchinakirwa nekuravira kutsva.
Hove. Tuna, saumoni, kana sardini zvinoshanda nemazvo. Kushandiswa kwaro kunowedzera mwero we leptin mumuviri, uyo unodzvinyirira kudya.
Avocado. Iyo inokupa iwe kunzwa kwekuzara kwema anosvika maawa mashanu uye inosimudzira mashuga eropa.
Chilli. Iine capsaicin. Inomhanyisa metabolism, inosimudzira kupisa kweadipose tishu uye inodzvinyirira nzara.
Yonda nyama yenguruve. Wedzera mapuroteni uye selenium kuchikafu chako, uye maitiro ekudzora uremu anokurumidza.
Green tii. Inozadza muviri ne antioxidants, inomutsa metabolism uye inobatsira kushandura mafuta kuita simba. Nenzira, vhitamini C, iyo inowanikwa mumichero yemucitrus, ine maitiro akafanana.
Ndezvipi zvimwe zvaungaite kuti uzvibatsire kurasikirwa nehuremu
- Idya muzvikamu zvidiki, nekuti kunzwa kwekuzara kunouya chete maminetsi makumi maviri mushure mekudya. Funga nezve mangani mamwe macalorie aunogona kutora panguva ino.
- Tora kufamba usati wadya. Kufamba kunogona kubatsira kupisa mafuta uye kuderedza kudya.
- Pane pamberi pegirazi. Izvi zvinokuyeuchidza nezve chinangwa chako.
- Tarisa kakawanda pabhuruu. Unogona kutenga mahwendefa ebhuruu, machira etafura uye kunyange mbatya. Inodzvinyirira nzara.
- Usadye pamberi peTV kana mumakambani makuru. Saka iwe unokanganwa nezve pfungwa yehuwandu uye kudya zvakawanda.
- Inwa zvinwiwa zvakawanda. Inomhanyisa metabolic maitiro mumuviri.
- Zvigadzire iwe nezvakanaka zvekudya zvekudya: bhanana, apuro, nzungu. Ivo vanokutendera iwe kuti udye zvishoma mushure mekudya kwemasikati, nekuti kunzwa kwenzara hakuzove kwakasimba kudaro.
- Ita imwe mhando yemitambo.
- Rega semi-yakapera zvigadzirwa, kofi, doro uye zvihwitsi - zvinomutsa kudyisa. Uye zvakare usashandise zvakabikwa zvakabikwa uye zvigadzirwa zvehupfu - haudi mamwe macarbohydrates.
- Kuongororwa uye kusabvisa zvikonzero zvehomoni zvehuremu hwakawandisa.
Uye zvinonyanya kukosha, zvibvumire nguva nenguva maswiti "ane hutano": chokoreti yakasviba, uchi, nzungu kana michero yakaomeswa. Ivo havangobatsire chete kurwisa kunetseka, izvo zvinowanzo kuve chikonzero chikuru chekudya zvakanyanya, asiwo zvinobatsira mukugadzirwa kwe "mahormone emufaro", zvinoreva, uye kubatsira kuwana mufaro wechokwadi kubva muhupenyu.
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