Nzira Gumi Dzekurwisa Shuwa Kushuva

Kune munhu mumwe chete kana kuti pamwe chete zvikonzero zvekuda shuga zvinokurukurwa munyaya ino. Enda nepakati pechinhu chimwe nechimwe uye ona kana ruzivo rwacho rwunoenderana nekudya kwako kana mararamiro. Kuderedza Shuwa Kushuva hakutore Herculean Efforts kana Great Willpower. Kuziva nezve physiological uye zvimwe zvinhu zvinotyaira shuga zvinogona kukubatsira kuderedza chishuwo ichocho.

1. Deredza Munyu uye Munyu Zvokudya

Kudiwa kwekudya kwemunyu kubva kune zvakasikwa (tiri kutaura nezvezuva-yakaomeswa gungwa munyu) zvinoenderana nezvikonzero zvakasiyana-siyana: kushayikwa kwemunyu kunogona kukonzera kuneta, kukurudzira kudyisa uye chido cheprotein yemhuka. Nekudaro, nekuvepo kwemhando yegungwa munyu, miso paste, tamari soy muto, uye ma pickles echisikigo, zviri nyore kupfuudza muyero unonzwisisika. Nyota uye chido chemasiwiti ndiyo inonyanya kuoneka zviratidzo zvekuwedzera munyu mukudya.

2. Kuderedza huwandu hweprotein yemhuka

Veruzhinji veAmerica vagara vachisundwa nepfungwa ye "matanho mana" uye ngano yekuti mapuroteni emhuka anofanira kunge ari musimboti wekudya. Huzivi hwembatatisi nenyama sechikafu chinoda kudzokororwa sezvo zvidzidzo zvichiratidza izvozvo mapuroteni emhuka akawandisa anogona kukonzera colon uye kenza yeprostate. Kana mbatatisi nenyama zviri izvo zvinodyiwa mukudya kwako, ungangoda kuderedza saizi yezvikamu (kusvika 2-4 ounces) uye idya chikafu ichi katatu kana kana pasvondo (yakanyanya) pane zuva nezuva.

3. Kuderedza kuwanda kwezvokudya

Kudyisa kunotungamirira kuneta uye kuneta. Mumamiriro ezvinhu aya, zvinokurudzira zvakadai sekofi uye shuga zvinowedzera kutaridzika. Kudya kakawanda kuchakubatsira kurwisa kudyisa nekuedza kushoma.

4. Idya kakawanda mukati mezuva rose

Nguva refu pakati pekudya ndiyo inonyanya kukonzera kushuva kweshuga, kunyanya chido chekudya shuga manheru. Kudya zvisingaite, unorega kugutsa ropa neglucose. Shuga yomuropa yako inodonha, uye panguva yaunozotanga kudya, unenge wava nechido chakasimba cheshuga. Kusadya zvisina kujairika kunotungamirirawo kudyisa uye kudiwa kwemafuta sechinzvimbo cheshuga. Nguva dzepakati pekudya hadzifanirwe kupfuura 3,5 - 4 maawa.

5. Usadya zvakanaka usati warara

Kana muviri wako uchigaya chikafu panguva yaunoda kuzorora, uchada kurara kwakawanda, zviroto zvakawanda, uye zvichava zvakaoma kumuka wakasvinura uye mutsva. Kurara kwakadzikama ndiyo hwaro hwekumuka kwemasikati. Kudya usati warara kunoita kuti zviome kumuka uye zvinokutungamirira kuti ude shuga kana caffeine kukurudzira mangwanani. Kudya kwemanheru, 2,5 - 3 maawa asati avata, kunofanira kunge kwakareruka.

6. Kusiya shuga

Iyi pfungwa inogona kuita seyakajeka, zvisinei, sezvaunoramba uchidya shuga, mazinga ako ehuga anoderera, izvo zvinokurudzira kudiwa kwehuga yakawanda, uye saka kutenderera kunopfuurira. Kunyange zvazvo michero ine shuga iri nyore, kuchinja kune muchero panzvimbo yeshuga idanho rakanaka rokutanga. Iwe unofanirwawo kudya ganda remuchero, sezvo fiber inoderedza kukwira kweshuga yeropa.

7. Kuekisesaiza Kwakadzikama asi Kwenguva Dzose Kunodiwa

Zuva nezuva aerobic kurovedza muviri kuchawedzera kutenderera kweropa uye kukudziridza simba. Kukurumidza kufamba, kuchovha bhasikoro, kumhanya, uye mamwe maekisesaizi anowedzera kunzwisiswa kune mhedzisiro yeshuga. Kanenge kashanu pavhiki, shandisa maminetsi 5 kusvika ku20 kuita maekisesaizi anonakidza. Nakidzwa nazvo. Havafaniri kuva basa rinonetesa.

8. Wedzera Yako Yezvakasikwa Yese Yakaoma Carbohydrates

Kana kudya kwako kwemazuva ese kunosanganisira zviyo (mupunga webrown, oats, mapfunde, nezvimwewo), miriwo (midzi, mashizha akasvibira uye miriwo yakatenderedza senge dzungu, kabichi, nezvimwewo), senzvimbo huru yehuni yemuviri, ipapo chido cheshuga chichangodzikira. Miriwo inotapira yakadai semakarotsi, hanyanisi yakabikwa, chibage, makabheji, parsnips, manhanga, nezvimwewo zvinogona kuva tsime reshuga yechisikigo mukudya kwako. Sanganisira miriwo yegungwa (seaweed) mukudya kwakonekuda kwekuti ropa rinowedzerwa nemaminerari.

9. Usadzvinyirira Manzwiro Ako

Izvi hazvireve kuti iwe unofanirwa kuratidza manzwiro ese anomuka mauri - chete akakosha uye kune vanhu vanoreva zvakawanda kwauri. Zvido zvekudya, kunyanya zvihwitsi, inzira iri nyore yekudzima manzwirorudzi rwekunyaradza marwadzo. Shuga inogona kuva manyuko emufaro wenyama, ichipa zororo rechinguvana kubva kumatambudziko epfungwa uye kushushikana. Zvisinei, zvihwitsi zvinogona kuderedza simba uye kukanganisa kujeka kwepfungwa, kuitira kuti, pakupedzisira, kukwanisa kutarisana nezvinetso zvepfungwa kunowedzera.

10. Kungwaririra “vanomutsa pfungwa”

Kune zvakawanda zvine simba zvepfungwa kudyidzana zvine chekuita nekudya. Ramba wakasvinura kana zvasvika kuhama, nzendo dzemabhaisikopo, maresitorendi anozivikanwa, tsika dzehudiki, nezvimwe.