11 Anesimba Ekurara Zvinwiwa Kuti Uderedze Kurema nekukurumidza

Mazita Akanakisa Evana

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Iwe unofanirwa kunge wanga uchinetseka zvakanyanya kuti uwane iwo akakwana chimiro nekuenda kunzvimbo yekurovedza muviri, uchiita zvinorema zvekurovedza muviri uye izvo kwete. Asi iwe waiziva here kuti nekungova nezvinwiwa zvishoma zvakagadzirwa pamba panguva yekurara unogona kupisa iwo mafuta akawandisa akachengetwa mumuviri wako?

Izvi zvinwiwa zvekurara zvenguva pfupi zvinokubatsira kurasikirwa nehuremu uye zviwanikwa zvakapfuma zvevhitamini nemaminerari, izvo zvakakosha kuti muviri wako urambe uchimhanya.

Kuva neizvi zvinonwiwa zvekurara zuva rega rega zvinokurumidzisa uremu hwako nekuwedzera metabolism yemuviri nekusimudzira maitiro ako ekugaya. Iyo inoshanda mushe yekugaya system ndiyo kiyi yekukurumidza kurasikirwa uremu.

Ngatitarisei nezvezvinwiwa zvekurara izvo zvinozokubatsira mukudzora huremu zvinobudirira.

1. Mukaka

Mukaka hupfumi hwakawanda hwecalcium, protein, zinc, vitamini B uye zvimwe zvakakosha zvinovaka muviri. Kunyangwe paine kukosha kwayo kwekudya, vamwe vanhu vanofunga kuti mukaka unowedzera kuwedzera huremu, nepo zvidzidzo zvichiratidza zvakapesana. Zvinoenderana nekudzidza ^[1] kunwiwa kwezvigadzirwa zvemukaka zvinosanganisira mukaka kunogona kubatsira kudzivirira kuwedzera huremu mune vepakati-vakuru uye vakadzi vakura vane huremu hwakajairika.

Zvakare, mukaka une mapuroteni ayo anowedzera iyo nzara-yekurwisa mahormone peptide YY (PYY). Izvi zvinoita kuti dumbu rizare kwenguva refu, nokudaro richidzora chishuwo uye kufutisa, anodaro kudzidza ^[piri]

2. Mvura Inodziya + Uchi

Zvakanakira kuve nemvura inodziya neuchi panguva yekurara, kubva pakuderedzwa kuzvimbirwa uye ganda risina gwapa kusvika pakurasikirwa nehuremu. Mvura, sekuziva kwedu, ine detoxifying athari - iyo inoburitsa iyo chepfu kubva mumuviri uku ichigadzirisa kugaya. Uchi, kune rimwe divi, ine mukana wekumisikidza mahormone anodzvinyirira chishuwo ^[6]

Iine metabolism inokonzeresa, mafuta anochengetwa otomatiki anopiswa semunhu anonwa ichi chinwiwa.

3. Mvura Inodziya + Sinamoni + Huchi

Kubatsira kwekuve nemvura inodziya neuchi kunozivikanwa kune vese uye vese. Asi kuwedzera pini yesinamoni mairi kunogona kushanda zvishamiso. Uchi, sezvatinoziva, hunobatsira mukupa isina ganda ganda uye inomhanyisa metabolic chiyero chemuviri. Mvura pachayo chinhu chinodzora uye nesinamoni inobatsira kudzikamisa huwandu hweshuga yeropa uye inosimudzira kurasikirwa nekurema nekuda kwekuvapo kwe flavonoid, cinnamaldehyde ^[7] .

Sinamoni inodzivirira muviri kubva mukuunganidzwa kwemafuta, inomhanyisa metabolism yeshuga yeropa, zvinobatsira mukugaya uye kubvisa hutachiona hunokuvadza kubva mudumbu.

4. Lemon Muto + Warm Mvura

Mvura inodziya ine muto wemoni ndomushonga unozivikanwa wezera rekare rekudzora uremu. Iyo inosimudzira nekukurumidza kugaya kana ichidyiwa mushure mekudya kukuru uye inowedzera iyo metabolic chiyero. Mvura inodziya ine muto wemonimu inoshanda zvakare mukuchenesa chiropa nekubvisa chepfu inokuvadza uye mafuta asingadiwe akachengetwa, anodaro kudzidza ^[8] .

5. Ginger + Lemon Muto

Ginger nemonimu zvine antibacterial uye anti-kupisa zvivakwa zvinobatsira mukuwedzera hutachiona. Kana ukadyiwa husiku, ginger uye muto wemonimu zvinogona kuita kuti uremerwe uremu nekuwedzera metabolism yemuviri. Iyo inokurumidza metabolism yako, inowedzera macalorie aunopisa uye zvinova nyore kwauri kuti uderedze huremu.

6. Muto Wamazambiringa

Mazambiringa anosangana nekurema. Saka kuva nechinwiwa chakagadzirwa nacho kunogona kubatsira zvakafanana. Jisi remuzambiringa richabatsira kupisa mamwe mafuta mumuviri wako nekungova negirazi remuto wemazambiringa chaiwo nguva yekurara isati yati kudzidza ^[3] . Mazambiringa ane simba rine antioxidant resveratrol iro rinozivikanwa kuva nehuremu hwekubatsira uye rinogona kukubatsira pakudurura iwo mapaundi ekuwedzera.

7. Chamomile Tea

Iyi tii inobatsira kudzikisa huremu, kukurudzira kurara zvirinani uye kugadzirisa hutano hwakakwana nekuda kweayo anti-anogumbura, antidipressant, kurara-kukurudzira uye kusagadzikana zvinhu.

Chamomile tii ine antiobesity zvivakwa uye inobatsira antioxidants iyo inobatsira mukusvina iyo chepfu kubva mumuviri, nokudaro ichideredza huremu hwemuviri uye inounza zororo kubva mukuzvimba.

8. Grapefruit Muto

Kudya girazi remuzambiringa mazambiringa maminitsi makumi maviri pamberi pekudya kwako kukuru kunoderedza huwandu hwenzara. A flavonoid inonzi naringenin iripo muzambiringa mazambiringa inochengetedza huwandu hweshuga yeropa rako hwakadzikama uye hunobatsira kudzivirira metabolic syndrome, pre-chirwere cheshuga chinosunganidzwa nekuwedzera huremu muchiuno. Masayendisiti kuYunivhesiti yeWestern Ontario vakawana kuti muto wemazambiringa unopisa mafuta akawandisa muchiropa pane kuachengeta.

9. Ndiri Mukaka

Soy mukaka chigadzirwa-chirimwa-chakagadzirwa icho chakafumiswa neakasiyana mavitamini uye mamineral. Kupinza mukaka we soy mune zvaunodya kunobatsira mukudzvinyirira chishuwo chako uye kukurudzira metabolism ine hutano. Chidzidzo chakawana kuti vakadzi vane huremu hwakanyanya kana vakafuta vanonwa 720 ml yemukaka we soy vaive nehuremu hwakakosha ^[4] .

10. Muto wemagaka

Imwe yezvinwiwa zvinobudirira izvo zvinobatsira mukugadzirisa uremu ijusi remagaka. Cucumber muto wakakwirira mune zvemukati zvemukati uye wakaderera macalorie. Izvi zvinoita kuti muviri wako uve nemvura uye nekuita kuti ugare kwenguva yakareba ^[5] . Pamusoro pezvo, muto wemagaka wakazara nefibhi yekudya iyo inobatsira kukurumidza metabolism, bvisa chepfu kubva mumuviri uye kurwisa kuzvimba uye kuchengetedza kwemvura mumuviri.

11. Aloe Vera Muto

Aloe vera muto une mukana wekubatsira mune chaiyo kugaya uye kuwedzera metabolism, izvo zvinowedzera kubatsira mukurumidzisa uremu. Iyo zvakare inorwisa kuchengetedza kwemvura kunotungamira mukurema.

Aloe vera ipfuma sosi ye antioxidants, fiber, amino acids, vhitamini A, vhitamini C, uye vhitamini E, uye ine anti-kupisa uye detoxifying zvivakwa izvo zvakare zvinobatsira mukugadzirisa uremu hwemuviri.

1. [1]Rautiainen, S., Wang, L., Lee, IM-, Manson, J. E., Buring, J. E., & Sesso, H. D. (2016). Dairy kunwiwa mukudyidzana nekuchinja uremu uye njodzi yekuve wakanyanya kufutisa kana kufutisa mune vepakati-vakuru uye vakadzi vakuru: anotarisira boka redzidzo. IAmerican Journal yeClinical Nutrition, 103 (4), 979-988.
2. [piri]Karra, E., Chandarana, K., & Batterham, R. L. (2009). Basa re peptide YY mune yekudaira mutemo uye kufutisa. Chinyorwa chePhysiology, 587 (1), 19-25.
3. [3]Okla, M., Kang, I., Kim, D. M., Gourineni, V., Shay, N., Gu, L., & Chung, S. (2015). Ellagic acid inogadzirisa kuwanda kwemapididhi mune epamberi emunhu adipocyte uye hepatoma yevanhu Huh7 maseru kuburikidza nenzira dzakajeka. Chinyorwa cheNutritional Biochemistry, 26 (1), 82-90.
4. [4]Lukaszuk, J. M., Luebbers, P., & Gordon, B. A. (2007). Chekutanga Chidzidzo: Soy Milk seinobudirira se Skim Milk mukusimudzira Kuonda. Zvinyorwa zveAmerican Dietetic Association, 107 (10), 1811-1814.
5. [5]Stelmach-Mardas, M., Rodacki, T., Dobrowolska-Iwanek, J., Brzozowska, A., Walkowiak, J., Wojtanowska-Krosniak, A.,… Boeing, H. (2016). Unganidzo pakati peKudya Simba Kuwanda uye Muviri Kurema Kuchinja muVakuru Vakuru. Nutrients, 8 (4), 229.
6. [6]Larson-Meyer D. E., Willis K. S., Willis L. M., et al. (2010). Mhedzisiro yeuchi uchi maererano nesucrose pane chishuwo chekudya, chishuwo-chinodzora mahormone, uye postmeal thermogenesis. Zvinyorwa zveAmerican College of Nutrition. 29 (5), 482–493.
7. [7]Jiang, J., Emont, M. P., Jun, H., Qiao, X., Liao, J., Kim, D., & Wu, J. (2017). Cinnamaldehyde induces fat cell-autonomous thermogenesis uye metabolic reprogramming. Metabolism, 77, 58-64.
8. [8]Fukuchi, Y., Hiramitsu, M., Okada, M., Hayashi, S., Nabeno, Y., Osawa, T., & Naito, M. (2008). Lemon Polyphenols Inodzvinyirira Kudya-kunokonzera Kufutisa neUp-Mutemo weMMRNA Matanho emaEnmymes Anobatanidzwa mu β-Oxidation muMouse White Adipose Tissue. Zvinyorwa zveKiriniki Biochemistry uye Kudya, 43 (3), 201-209.

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