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Wakaguta here wekusakwanisa kudzikisa huremu kunyangwe uchichengetedza chikafu chakaringana uye uchirovedza muviri nguva dzese? Ipapo, iwe unogona kunge uchiita chikanganiso kumwe kunhu pakurasikirwa nehurongwa. Kana yako uremu hwekuedza ikasangana pasina mhedzisiro yakanaka zvachose, pane mukana urikuti uri kutevedzera zvisirizvo zviito pakutanga kwezuva.
Tsika dzakashata dzemangwanani dzaunoteedzera dzinogona kukanganisa ako akajairika metabolic chiitiko uye zvakare kukudzivirira iwe kubva kushandisa yakaringana huwandu hwesimba zuva rese. Kudya uye kurovedza muviri izano rakanaka, asi inguva yakakwira yekugadzirisa izvi zvikanganiso zvemangwanani. Verenga pamusoro kuti uzive tsika dzemangwanani dzinokonzera kuwedzera uremu.
1. Kusvetuka Pamvura
Kusanwa mvura yakakwana mangwanani ihuru-Kwete. Kuti uwedzere uremu hwako, imwe yeakanakisa uye akapusa nzira kukamba-kutanga zuva rako negirazi kana maviri emvura inodziya. Kunwa mvura inodziya mangwanani kuchabatsira kuchenesa system yako uye kuwedzera metabolism yako [1] .
Izvo zvakare zvinobatsira mukuderedza chishuwo chako uye kudya kwekoriori mune vamwe vanhu. Nekudaro, tanga zuva rako negirazi remvura inodziya uye ugare wakasvinwa mushe muswere wese kukurudzira kukurumidza kuonda.
2. Kudya Zvigadzirwa Zvekudya Kwekuseni
Kudya zvakagadziriswa zvekudya kwekuseni ndeimwe yemakanganiso emangwanani anowanzoitwa nevanhu vazhinji uye anogona kukanganisa kuonda uye hutano hwakakwana. Kuisa kumusoro pane zvakakangwa uye zvakagadziriswa zvekudya kunokanganisa yako uremu kurasikirwa dhizaini chirongwa, sezvo ivo vakaremerwa neakawandisa huwandu hweshuga uye munyu izvo zvinogona kukonzeresa zvisina hutano hutano hure uye zvinokanganisa maitiro ekudurura iyo yekuwedzera huremu [piri] [3] .
Izvi zvekudya zvakagadziriswa zvinowedzera zvishuwo zvako uye zvinotungamira mukunyanyisa kudya. Panzvimbo iyoyo, iva nemimwe nzira inovaka semichero, oatmeal, nzungu, nezvimwe.
3. Kurega Kudya Kwemangwanani
Kudya kwemangwanani ndicho chikafu chakakosha chezuva iri [4] . Inowedzera simba rako uye inobatsira kudzikamisa mwero weglucose. Kusvetuka chikafu chako chamangwanani kumwe kukanganisa kwemangwanani, kunokanganisa metabolism yako uye kunodzora kupisa muviri kwemuviri [5] .
Kana iwe ukasvetuka chako chamangwanani, iwe uri mukana wekuita zvisirizvo zvetsika tsika sarudzo mukati mezuva. Zvakare, kudya kwekudya kwemangwanani kwakanaka kunodzora zvishuwo zvako uye kunogona kubatsira kudzivirira zvishuwo zvisina kunaka [6] .
4. Kudya Zvishoma Pakudya Kwekuseni
Imwe yetsika dzakaipisisa dzemangwanani dzinogona kukanganisa huremu kudya kudya kwemangwanani kwakaderera mumuviri. Chikafu chako chamangwanani chakakodzera chinofanira kunge chiine macalorie ari pakati pe500 kusvika ku600, ayo anosanganisira macarbohydrate, mapuroteni, antioxidants, mafuta ane hutano, mavitamini uye mamineral Izvi zvinovaka muviri zvinokubatsira pakurasikirwa nehuremu [7] [8] .
5. Kumirira Yakareba Kuti Idye Kudya Kwekuseni
Kumirira kwenguva yakareba kuti udye kudya kwekuseni kunogona zvakare kukonzera kuwedzera huremu, sezvo muviri wako uchida simba rekuita mashandiro awo. Zvakare, dumbu rako rinonzwa risina chinhu uye rinowedzera kugadzirwa kwemajusi eacidiki mukupindura, izvo zvinogona kutungamira mukuzvimba uye zviratidzo zvegastritis [9] . Saka, idya mukati memaawa maviri ekutanga kubva pamubhedha [10] .
6. Kwete Kudzidzira
Mangwanani-ngwanani kurovedza muviri kunogona kubatsira kupisa akawanda macalorie uye zvinogona kudzivirira kuwedzera huremu. Sekureva kwechidzidzo, kurovedza muviri mangwanani pane chisina chinhu mudumbu kunogona kubatsira vanhu kupisa mafuta emuviri akawanda uye kunopa kudzikira [gumi neimwe] .
Hazvina basa kuti rova jimu mangwanani ega ega maitiro ako ekurovedza muviri anogona kunge ari chero chinhu kubva pakufamba, kumhanya, kusvetuka uye kumhanya. [12] .
7. Kurara Kwakanyanya
Kuwana 7-8 maawa ekurara zuva nezuva kunoonekwa sekanaka kune hutano [13] . Asi, kurara anopfuura maawa gumi pazuva kunowedzera muviri wako mass index. Kurara zvakanyanya kunononoka kudya kwako kwekuseni nguva uye unozopedzisira wadya kudya kwekuseni nguva yapera, izvo zvinowedzera kukanganisa metabolism yako ichatanga mumashure mezuva. [14] .
8. Kwete Kuwana Zvakakwana Mangwanani Chiedza chezuva
Wanga uchiziva here kuti kusawana zvakakwana zuva kwezuva kunogona kukonzera kuwedzera uremu? Zvidzidzo zvakaratidza kuti mwaranzi ye UV kubva kuzuva mangwanani ine hutano uye inogona kupa simba kumuviri ichiwedzera chiitiko chemetaboli [gumi neshanu] .
Pamashoko ekupedzisira…
Kuchinja tsika dzako dzemangwanani nekusimuka apo alamu yako painorira, kunwa mvura yakawanda, kudya kudya kwekuseni kwakadzikama, kuwana chiedza chezuva kunogona kubatsira kuita musiyano mukuru. Iwe urikutoisa mukuedza panzvimbo yekurovedza muviri kana uine yako yekuremerwa kurasikirwa zvirongwa zvekudya - nei uchirega zvese zvichidzika kudzikira?
Inowanzo Bvunzwa Mibvunzo
Q. Sei uchirema zvishoma mangwanani?
TO. Nekuti iwe hauna huremu hwakawedzerwa hwechikafu chisina kudyiwa. Pakati pezuva, paunenge uchidya nekunwa, izvo zvekudya (uye zvinwiwa) zvinowedzera huremu-zvirinani kusvikira zvadzurwa uye kuburitswa.
Mubvunzo.Chii chandinofanira kunwa chinhu chekutanga mangwanani kuti ndidzike uremu?
TO. Iwe unogona kusarudza kubva pamhando dzakasiyana dzesarudzo senge girini tii, nhema tii, kofi nhema, mvura, apple cider vhiniga nezvimwe.
Alex MaliekalGeneral MushongaMBBS Ziva zvimwe
