Pamusoro 10 Zvikonzero Hausi Kurasikirwa Uremu

Kana wanga uchitevera hurongwa hwekuderedza uremu uye uchiri kunetsekana nekubvisa mafuta emuviri akawandisa, panogona kunge paine zvimwe zvakavanzika zvausingazive. 

Kana iwe uchida kuzadzisa zvibodzwa zvako zvekurasikirwa nehuremu, unofanirwa kutarisa kunze kwekudya uye kufunga nezvemaitiro ako nemararamiro ako. 

Ngatitarisei kuti ndezvipi zvinhu zvinogona kupinda munzira yenzira yako yehuremu hwemuviri hwakakwana. 

Pamusoro 10 Zvikonzero Hausi Kurasikirwa Uremu

# 1. Uri kudya akawandisa macalorie

Zvichienderana nehurongwa hwauri kushandisa, unogona kunge usiri kutevedzera macalorie ako zvakakwana.

Iyo yekare "macalories in-calories out" nzira yekudyara inzira yechinyakare yekutarisa kuonda. Kunyatso chengeta kuruma kwese kwechikafu kunopfuura nemiromo yako hakusi kungoita chete, kunopenga. 

Nekudaro, kana iwe ukatadza zvachose track yezvauri kudya, iwe unenge uchidya zvakanyanya kupfuura izvo muviri wako unoda. Pakupera kwezuva, macalorie ane basa. Kana iwe ukatora mamwe makorikori muzuva pane iwe uchizopisa mafuta gare gare, hapana kumwe kwavanoenda kunze kwekuchengetera mafuta. Zviri nyore saizvozvi. 

Naizvozvo, chinangwa ndechekuwana chiyero uye kuziva yako makoriyori pasina kufunga.

Kuona saizi yezvikamu, kuronga kudya, uye kudya zvakanyatsonaka inzira dzaungave uchinyanya kufunga nezvekoriori yako yekudya pasina kuchengeta track yekuruma kwega kwega. 

Zviri nyore kwazvo kutora "Ndiri kudya chikafu chine hutano, saka macalorie haaverenge" nzira. Nekudaro, kunyangwe broccoli inogona kutungamirira kuhuremu kana ikadyiwa zvakawandisa, kunyangwe izvo zvingave zvichidya zvakanyanya, yakawanda broccoli. 

# 2. Uri kunwa macalories ako

Kana kurasikirwa uremu chiri chinangwa chako, saka kuchengeta ziso pamvura macalorie kwakakosha. Unogona kunge uchidya chikafu chakakwana, kudya chikafu chose, uye kuchengeta makoriyori ako, asi kana uri kunwa zvinwiwa zvine macalorie akawanda, unorasikirwa nemutambo. 

Izvo zvinwiwa zviri pachena zvekudzivisa zvinwiwa zvine shuga sesoda uye muto. Asi kune vamwe "vanyengeri" vanogona kuwana nzira yavo mukudya kwako, zvakare. 

Somuenzaniso, unowedzera kirimu kana mukaka kune kofi yako yemangwanani? Kunyange zvisingaite sechinhu chikuru kuwedzera dashi rekrimu, izvo zvinogona kunge zviri nyore kuisa zana macalorie ipapo. 

Uye girazi rewaini rekudya kwemanheru? Kunyange iyo yakaderera-shuga marudzi anouya nemugove wavo wemakori. 

Izvi hazvireve kuti haugone kunakidzwa nekudira imwe kirimu mukofi yako kana kunwa waini nechisvusvuro, ingochengeta iwo macalories mupfungwa uye yeuka kuti anobatsira kune yako yemazuva ese. 

Pese pazvinogoneka, sarudza kunwa mvura pane dzimwe sarudzo. Kwete chete izvi zvinowedzera zero macalorie kune ako emazuva ese, zvinokuisirawo hydrate, chinhu chakakosha chekurasikirwa nehuremu. 

Chekupedzisira, ramba wakatarira zvinwiwa zvinoita kunge zvine hutano. Nguva dzose tarisa kune chikafu chekudya kuseri kwemabhodhoro kuti uone zvakavanzwa chaizvo muzvinwiwa zvako. Iwe unogona kushamisika kuona kuti yako yaunofarira brand ye iced tii izere shuga kana kuti zvinwiwa zvakaita seVitamin Mvura zvine macarbohydrates anenge akawanda se Coca cola. 

# 3. Hausi kufamba zvakakwana

Kurasikirwa kwehuremu kunofanira kubva kune nzira mbiri. Kutarisa zvaunodya kwakakosha, asi kuita kuti muviri wako ufambe kwakakosha. 

Izvi hazvirevi "macalories in-calories out" chinhu. Iwe haufanire kuita maminetsi makumi matanhatu eCardio kupisa mamwe mazana mana macalorie kuti ugone kunakidzwa nekuki iyo mushure mekudya kwemanheru. Iyi mhando ye hyper-attention pakufamba ndeye chokwadi chekukonzera kuti urege, uye kazhinji haishande. 

Iko kuderera kwehuremu kune zvakawanda zvekuita nekusimba kwese uye nekutevera kutsva kwecalorie. 

Tsvagiridzo inoratidza kuti kunyange kukurumidza, kufamba kwakadzikama kunogona kukonzera kuderedzwa kwemafuta e-visceral. 

Asi kana iwe uchida chaizvo kuve muchimiro, kusimudza masimbi kwakakosha kuchengetedza muviri wako uchipisa mafuta zvinobudirira. Sezvo iwe uchirasikirwa nemafuta, iwe pachako unorasikirwa nemamwe tsandanyama pamwe chete naye. Sezvo tsandanyama iri mumuviri wako itishu inodya macalorie, iyo yakawanda tsandanyama yaunayo, iro rakawanda simba raunopisa zuva nezuva. 

Kuti urwise kurasikirwa kwemhasuru inotungamira mukurasikirwa kwemafuta, kudzidziswa kwekudzivirira kunokosha kuchengetedza tsandanyama. Nekuchengetedza tsandanyama dzako uchipisa mafuta, mari yako yezuva nezuva yesimba inochengetwa yakakwirira uchipisa mafuta asingadiwe..

# 4. Unoda mvura yakawanda

Kukosha kwemvura yekunwa kune hutano hwese hwemuviri wako haugone kurerutswa. Kuchengeta masero ako uye matishu zvakanatswa hydrated kwakakosha kune metabolic maitiro anoita kuti muviri wako ushande. 

Inobatsira mune metabolism, detoxification, hutano hwemasero ako uye zvimwe zvakawanda. 

Neichi chikonzero, hydration inobata basa rinokosha mukuderedza uremu. 

Kupfuura basa rayo rinokosha mumuviri wako, mvura inogonawo kukubatsira kuderedza uremu mune dzimwe nzira mbiri:

# 1. Vanhu vanowanzokanganisa nyota yenzara. 

Muchidzidzo Izvo zvakaitwa, vazvipiri vakaona kuwedzera kwe44% mukurasikirwa kwekurema pavakanwa 500 ml yemvura vasati vadya. Izvi hazvirevi kuti unofanira kutsiva zvokudya nemvura, asi zvinosimbisa chokwadi chokuti vanhu vanowanzotsiva zvokudya nemvura. 

Nguva inotevera paunonzwa nzara, edza kunwa mvura kutanga kuti uone kana nzara yako yapera. Kana zvakadaro, ungangove uri kunzwa kupera simba mumuviri. Kana zvisina kudaro, enda mberi uye unakidzwe nezvokudya. 

# 2. Mvura yekunwa inogona kuwedzera yako metabolic rate.

Tsvagiridzo Inoratidza Kunwa Mvura Inogona Kuwedzera Yako Metabolism kusvika ku30% kweanenge maminetsi makumi mana mushure mekudya. Kunyangwe izvi zvingaite senge nguva refu, aya ekuwedzera macalorie anowedzera. Ivo zvakare vanonongedza kune chokwadi chekuti mvura inoita basa munzira iyo muviri unobata nayo simba, neyakakwana hydration iri kiyi yezvakanyanya kushandiswa kwesimba. 

# 5. Hauna kurara zvakakwana

Kufanana nemvura yakakwana, kurara Zvakakwana chinhu chakakosha chehutano hwese. Saizvozvo, tsvakurudzo inoratidza kuti kushayikwa kwekurara kunobatanidza zvakasimba nengozi yekufutisa muvana nevakuru.

Zvakaratidzwa kuti husiku humwe chete hwekurara kwakashata hunokanganisa kushanda kwemetabolism, kufambisa circadian rhythm kubva pakutsva kwemafuta. 

Kurara kwakakoshawo kuchengetedza kuenzana kwemahomoni anoita kuti unzwe nzara kana kuguta (ghrelin neleptin). Paunenge usina kurara zvakakwana, mazinga ako eghrelin anowedzera, nepo leptin yako inoderera. Izvi zvinokusiya uchinzwa nzara uye usingagutsikane uye kazhinji zvinokonzeresa chido chekudya. 

Paunenge wakarara, muviri wako unozorora uye kuvandudzwa, uchitsigira hutano hwehuropi hwako, moyo, itsvo uye immune system yako. 

Kushaya hopeUkuwo, zvinogona kutungamirira kuzvinetso zvepfungwa, kuvhiringidzika mupfungwa, kukwira kweBP, kuderera kwezvirwere zvemuviri, uye kuneta.

# 6. Unodya kakawanda

Dzimwe nyanzvi dzinokurudzira pfungwa yokuti kudya kuduku zuva rose ndiyo nzira yokuderedza uremu. Kunyange izvi zvichigona kuita kuti mumwe munhu ave mukushomeka kwekoriori kana akadya zvikamu zvakafanira, kazhinji yenguva, iyi yakawandisa yekudya frequency inotungamira kune yakawandisa calorie kushandiswa. 

Panzvimbo pekudya zvidiki zvishanu muzuva rose (kana kudya katatu uye snacks zviviri), ungangoda kuedza kutsanya kwenguva pfupi (KU). 

Kutsanya kwenguva pfupi (AI) iri kuwana kutariswa kwakawanda senzira yekusangocheka macalorie, asi zvakare kugadzirisa hutano hwemetabolism. 

Pamwe chete nekuonda, Tsvagiridzo inoratidza kuti kutsanya kwepakati Inogonawo kubatsira kune hutano hwemoyo uye kudzivirira chirwere cheshuga.

Kune akatiwandei emhando dzakasiyana dzekutsanya kwepakati, izvo zvese zvinobvumira kune yakatarwa yekudya. Pano iwe unogona kuona mamwe akajairika ekutsanya maprotocol.

 # 1. Kutsanya 16:8 

Mukutsanya uku, iyo dieter inodya mukati memaawa masere kana hwindo zuva rega rega uye kutsanya kwemaawa gumi nematanhatu. Muenzaniso weiyo 16: 16 kutsanya kungave kutyora kutsanya na8am uye wobva wamira kudya na11pm.

 # 2. 24-awa kutsanya

Iyi protocol inowanzoita zuva rimwe kana maviri pasvondo rekutsanya kwakakwana kwemaawa makumi maviri nemana. Inogona kunzwika zvakanyanya, asi unogona kusarudza hwindo rako kana 24-awa yekutsanya hwindo chero nguva. Semuenzaniso, unogona kutanga kudya kwemanheru na24pm nemusi weMuvhuro wobva watanga kutsanya neChipiri na5pm, kuitira kuti usapotsa zuva rakazara usina chikafu.

 # 3. The 5: 2 kudya

Mune iyi protocol, iwe unowanzo kudya mazuva mashanu pasvondo uye kutsanya maviri. Pamazuva ako ekutsanya, unogona kusvetuka chikafu zvachose kana unogona kungocheka makorikori ako kusvika pa500-600 pazuva. Iwe unogona zvakare kusarudza kuti ndeapi mazuva aunotsanya uye wosarudza kutsanya kwemaawa makumi mana nemasere kana uchida. 

Kutsanya kunogona kuva nzira yakanaka yekupwanya uremu hwekuremerwa uye kazhinji inova yemararamiro kupfuura uremu chishandiso.  

# 7. Haudye mapuroteni akakwana 

Kana zvasvika pakudya uye kurasikirwa nehuremu, mapuroteni anogona kunge ari iwo akanyanya kukosha chikafu chekutarisa. 

Imwe ongororo yakawanikwa kuti apo vanhu vakatevera kudya kwakakwirira-mapuroteni, vakaona kuwedzera kwemaawa makumi maviri nemana satiety, kuwedzera kwehuwandu hwekoriori inopisa, kuwedzera kwe metabolism panguva yekurara uye kuwedzera kwemafuta oxidation. 

Izvi zvinokonzerwa nechikamu che mhedzisiro yeprotein pane satiety hormone, ghrelin. Kushandisa mapuroteni kunogona kuenzanisa mazinga eghrelin, zvichikubatsira kuti unzwe wakakwana kwenguva refu. Inogonawo kubatsira kunonoka kubuda kwegastric, kunonoka kutora kwekudya kubva muchikafu chako.

Pamusoro peiyo satiety-enhancing mhedzisiro, protein inogonawo kuwedzera yako metabolic rate. Kutaura zvazviri, kudya kweprotein yakawanda kunogona kuwedzera calorie inopisa kusvika kaviri kudarika kudya kwe-carbohydrate. 

Uye pakupedzisira, mapuroteni chinhu chakakosha mukuchengetedza tsandanyama. Sezvambotaurwa pamusoro, kuchengetedza tsandanyama kwakakosha kana iwe uchida kuchengetedza yakakwira simba rekushandisa paunenge uchipisa mafuta. 

Tsvagiridzo inoratidza kuti, pamwe chete nekudzidziswa kwekudzivirira, kuwana mapuroteni akakwana mukudya kwako kwakakosha kana iwe uchida kuchengetedza tsandanyama dzako uchirasikirwa nemafuta. 

# 8. Une stress

Kushungurudzika kunogona kuva chipingamupinyi pakuderedza uremu. Pamwe chete nemhedzisiro yaro yepfungwa, kushushikana kunouyawo nehuwandu hwehuwandu hwehupenyu hunogona kukanganisa mabatiro anoita muviri wako chikafu. 

Iyo huru yekushushikana hormone inoburitswa mukupindura kushushikana ndeye cortisoland the high cortisol mazinga akabatanidzwa nekuwedzera mafuta emudumbu. Zvinofadza kuti kushamwaridzana nemafuta emudumbu kwakakwirira kune vanhu vasingatauri manzwiro avo pasi pekunetseka. 

Izvi zvinogona kupa ruzivo rwebasa rekugadzirisa maitiro mumhinduro yemuviri neyepfungwa.

LVatsvakurudzi havana kusarudza iyo chaiyo nzira inobatanidza kushushikana nehuremu, asi mhedzisiro yecortisol pane insulin secretion inogona kuita basa. Sezvo cortisol ichiwedzera, nzira dzinoverengeka dzemetabolism uye mahomoni anokanganisika izvo zvinogona kuita kuti masero arambe achipikisa hormone insulin. 

Insulin inoita basa rakakosha mucarbohydrate metabolism, kugadzira kushamwaridzana kwakasimba pakati pe insulin kudzivisa uye kuwedzera uremu.

Kunze kwemahomoni ekushushikana uye uremu, zvinhu zvepfungwa zvinogona kuitawo basa. 

Vanhu vazhinji vanotendeukira kuzvokudya kuti vanyaradzwe kana vakadzvinyirirwa. Izvi zvinokonzerwa nekuda kwekunyaradzwa, asi zvakare zvakabatana nekuchinja kwemetabolism uye mahomoni. Paunenge wakamanikidzwa, chikafu chinonaka kwazvo senge mafuta uye shuga zvinova zvinoyevedza sezvo system yako yemubairo inove isina kuenzana.

Nechikonzero ichi, kuwana hutano hwekugadzirisa nzira kwakakosha kwete chete pakurasikirwa uremu asiwo nekugara zvakanaka. 

Dzimwe tsvakurudzo-inotsigirwa kugadzirisa uye kugadzirisa-kuderedza nzira dzinosanganisira Yogala kufungisisa, walk, kudzora kufema uye kunyora dhayari. 

# 9. Mahomoni ako adzima

Chimwe chezvikonzero nei vakadzi vazhinji vachinetseka nekurema imhaka yekusagadzikana kwehomoni. Kana wanga uchinetsekana nenyaya dzehuremu uye nekudya pasina chimuko, ingave nguva yekuongororwa kwehomoni.

Zvimwe zvakajairika kusaenzana kwehomoni zvinogona kutungamirira kuhuremu uye kudzivirira kuonda kunosanganisira:

 # 1. Low estrogens

Low estrogen levels Zvinogona kuitika pazera ripi neripi, asi zvinonyanya kuitika panguva yekuenda kumwedzi.

 # 2. Yakaderera thyroid hormone

Thyroid hormone inoita basa rakakosha mukugadzirisa metabolism. Low thyroid hormone levels inobatanidzwa ne low basal metabolic rate (BMR) zvakare. 

# 3. Leptin kuramba

Leptin ihomoni rakavanzwa nemafuta maseru saka uropi hwako huzive kuti haidi chimwe chikafu. Kana muviri wako ukava kusagadzikana ne leptin, hauwane meseji yekuti waguta uye wakadyiswa zvakafanira, zvichitungamirira kumahomoni enzara asina kutariswa.

# 4. Polycystic ovary syndrome (PCOS) 

Iyo chaiyo nzira iyo PCOS inokonzera uremu haina kunyatsonzwisiswa. Asi zvakadaro, polycystic ovary syndrome inowanzoonekwa nekusaenzana kwemahomoni, izvo zvinogona kutungamirira kune zvikonzero zvakawanda zvekuwedzera uremu.

Kusawirirana kweHormonal kunowanzo kuperekedzwa nezvimwe zviratidzo zvakadai sekuneta, kufunganya, kushaya hope, kutemwa nemusoro, nezvimwe. Kana iwe uchinzwa chimwe chezviratidzo zviri pamusoro kana kuti uchangobva kuremerwa, ungangoda kutarisa mahormone ako.

# 10. Uri kudya macarbohydrates akawandisa.

Kana iwe wakanga uri pakudya kwe ketogenic uye cherechedza kuti hausi kurasikirwa nehuremu, zvingadaro nokuti uri kudya macarbohydrates akawanda. 

Kuti muviri wako uchinje kumafuta ekupisa modhi, iwe unofanirwa kudzikamisa macarbohydrates ako kusvika apo metabolism yako inochinja ku ketosis. Izvi hazvigone kuitika kana paine glucose muropa. 

Nepo kuve muketosis hakungovimbisi kurasikirwa kwemafuta, zvinopa shanduko yemuviri inogona kuita kuti kurasikirwa kwemafuta kuve nyore. 

Kubatsira kunozivikanwa kwekuve mu ketosis ndiko kuderedzwa kwenzara uye zvishuwo.. Kutsvakurudza kunoratidza kuti mahomoni ane chokuita nenzara uye chido anoshandurwa mune ketogenic state, zvichiita kuti kuderedzwa kwepanyama mukudya kwekoriori.

Imwe bhenefiti yekuve muketosis ndiyo mukana wekuwedzera zuva nezuva calorie kupisa.. Zvidzidzo zvemhuka zvakaratidza kuti kupisa ketoni panzvimbo yeglucose yehuni kunoguma nepamusoro pesimba rekushandisa zuva nezuva.

Pakupedzisira, kuti muviri wako urege nyore kupisa mafuta anowanikwa nenzira yeglucose uye wotanga kutora mukana wezvitoro zvemafuta, unoda kuchenesa ropa rako reglucose. Nzira yakanakisisa yekuita izvi ndeyokuderedza kudya kwako kwekabhohydrate. 

Zvidzidzo zvakawanda zvakaratidza zvakanakira kudya kwakaderera-carb kwekurasikirwa nemafuta: kudzidza 1, kudzidza 2 y kudzidza 3. Naizvozvo, kuziva nezve sneaky makabhohaidhiretsi mukudya kwako kwakakosha kana iwe uchida kurasikirwa nemapaundi mashoma. Chenjerera shuga yakawedzerwa nemacarbohydrates muzvikafu zvakaita sesoda, sosi, zvikafu zvakaputirwa, uye mabhawa. 

Zvine hungwaru zvakare kuramba wakatarisa pamazinga ako eketone kuti uve nechokwadi chekuti uri mu ketosis. Muviri wemunhu wese wakasiyana uye nekudaro makhahydrates emunhu wese anosiyana. Kuti uwedzere kudya kwako ketogenic, unofanirwa kuziva kuti mangani macarbohydrates muviri wako unogona kutora mukati mezuva pasina kukubvisa mu ketosis. 

Mhedziso: gadzirisa matambudziko kuti uwedzere uremu

Kana zvasvika pakuderedza uremu, hazvisi nguva dzose nezvekudya macalorie mashoma uye kufamba zvakanyanya. 

Kunwa mvura yakakwana, kuongorora kuti maawa mangani ekurara aunowana usiku hwega hwega, kurovedza simba, uye kudyisa zvakapfurikidza ndizvo zvimwe zvezvinhu zvinouya. 

Nepo kudya kune hutano uye kuita maekisesaizi nguva dzose kuchizokubatsira kuti ubudirire, mararamiro ako ese anofanirwa kupinda mukutamba kuitira kuti ugowana uremu husingagumi.