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Kana iwe uri mubishi kuveza yako abs nekumonyoroka, crunches uye static inobata kuvaka yakasimba mhasuru pasina kutarisa kune abs kudya, saka iwe unonyanya kushoma mukana wekuzadzisa chinangwa chako. Kuti uwane chisel uye wadhi yekuwachira, iwe unofanirwa zvakare kuteedzera yakaringana kudya. Ngatione kuti chii chinonzi kudya kwekudya.
Chii chinonzi iyo Abs Diet?
Chinangwa chikuru cheiyo yekudya ndeyekubata dumbu rako uye nekuita kuti uremerwe uremu. Kudya kweiyo abs kwakavakirwa kwakatenderedza gumi nezviviri zvekudya zvine hutano izvo zvinofungidzirwa kuti zvinopa ese mavitamini, zvicherwa uye faibha muviri wako unoda kuti urarame. Inobatsirawo mukuvaka mhasuru dzakaonda uye kupisa mafuta emuviri.
Kuita sarudzo dzine hutano ndiro danho rekutanga mukugadzira rakabvarurwa abs asi, panguva imwe chete, yako yekudya koriori inofanirwa kunge iri pachinhanho. Nekudaro, kutevera mamwe marongero eiyo abs dhayeti kunoita kuti iwe ugone kubvarura abs uye kukuita iwe kuti uremerwe huremu.
Verenga pamusoro kuti uzive nhungamiro yeiyo abs yekudya yevarume nevakadzi.
1. Idya Kashanu kana Katanhatu Kudya pazuva
Kune vanhu vazhinji vachiri kudya maviri kana matatu kudya kukuru zuva nezuva uye kazhinji vanopedzisira vasisadya chinhu kwemaawa. Izvi zvechokwadi zvinogona kukuita kuti uremerwe huremu nemafuta asi, haugone kudzidzisa muviri wako mukupisa mafuta zvinobudirira izvo zvakakosha mukugadzirisa huremu.
Kudya chikafu chine hutano kana chikafu chinonaka mumaawa matatu ega ega mukati mezuva kuchadzikamisa huwandu hweshuga yeropa rako, kupa zvinovaka muviri zvakakwana kumuviri uye kubatsira mukudzora zvishuwo zvekudya zvisingadiwe zvemaswiti nemafuta. Izvi zvinotungamira kune yakawanda glycogen kuchengetedza muropa uye mhasuru nyama.
Kuti utaridze kusviba uye kuvaka yako yakabvarurwa, iwe unofanirwa kudya kazhinji uye iyo purogiramu inogona kunge iri chimwe chinhu seichi:
Kudya kwemangwanani - 8 am
Snack - 11 am
Kudya - 1 pm
Snack - 4 pm
Kudya - 6 pm
Snack - 8 pm
2. Usagara uine Nzara
Panguva iyo muviri wemunhu uchinongedza kuti inoda mishonga, unenge watotorerwa iwo. Kuti udzivise izvi, idya nzara isati yarova muviri wako. Unogona kuve negirazi reprotein zunza uye bhanana kana puroteni bar iri shoma mushuga.
Yakawanda Kuverenga: 6 Akareruka Asi Anoshanda Matipi Ekudzora Nzara Yako
3. Misa kuverenga kweCalori
Usaverenge macalorie ako nekuti anozoita kuti iwe utore pfungwa uye kurudziro. Zvinoenderana neongororo yakaitwa neDhipatimendi rezvekurima reUS, varume vakabvunzwa kuti vakadya chii uye vakazvitarisa zvichinyatsoita. Zvakaburitswa kuti varume vane makore ari pakati pe25 kusvika makumi mashanu vaidya zvakapetwa kaviri mafuta, zviyo nemaswiti zvavanofungidzira.
Nekudaro, kana iwe uchidya zvitanhatu zvakaringana kudya kwemazuva ese, iwe unozogona kudzora zvikamu zvako kuburikidza nefiber uye protein.
4. Ganisira Kunwa Doro
Zvinwiwa zvinodhakisa zvinowedzera macalorie mumuviri wako izvo zvausingade kana iwe uchitevera abs yekudya. Aya macalorie mune doro haana macalorie ayo anozoita kuti iwe udye zvakanyanya uye kukurudzira muviri wako kupisa zvishoma mafuta. Nekudaro, neimwe nzira, inotungamira mukuchengetwa kwemafuta mumuviri.
5. Ita izvi Superfoods Chikafu Chako Chikuru
Iko kusadya kwekudya kunokutendera iwe kuti utarise pane mashoma emhando dzechikafu kusangana nezvinokosha zvehutano hwako. Izvi zvekudya zvinosanganisira nzungu, bhinzi uye nyemba, miriwo yakasvibirira, zvigadzirwa zvemukaka, oatmeal chiriporipocho, mazai, nyama yakakora, nzungu ruomba, mafuta omuorivhi, zviyo zvezviyo zvakakwana uye zviyo, whey powder, uye ma berries. Kupinza izvi zvepamusoro zvekudya mukudya kwako zvinogutsa zvishuwo zvako uye mabhureki ekuravira.
6. Simba Simba Kudya Kose Nepurotini
Yakawanda sei protein yaunofanira kudya pazuva? Munhu anoshingairira uye anodzidzisa anogara achida 0.8-1 g yeprotein paundi pondo yehuremu hwemuviri izvo zvinokwana kuwana mhasuru uye kurasikirwa nemafuta. Zvakare, mapuroteni anowedzera yako metabolic rate. Nekudaro, sanganisira chikafu chakazara muprotein sehuku, turkey, uye mazai machena mukudya kwako. Uye vembiri varikutevera kudya kweiyo abs vanofanirwa kusanganisira mapuroteni chikafu senge mupunga wakasviba, kottage chizi, soya, bhinzi uye bhinzi.
7. Inwa Smoothies Nguva Dzose
Chimbofunga kugadzira yako smoothies neye superfoods yeiyo abs yekudya. Aya masmoothies anogona kushanda sekutsiva kwekudya uye sechikafu chinonaka zvakare. Kugadzira smoothies kunochengetedza nguva yako, kukuzadza iwe nekuda kwekuvapo kwefibre uye hongu, inozogutsawo zvishuwo zvako zvinotapira kana ukasanganisa ma berries kana nzungu ruomba pamwechete.
Most Read: 10 Best Super Energy Smoothies
8. Idya Complex Carbohydrate
Yakawanda pamusoro pemakabohydrate akaomeswa kubva pane zvekudya senge mbatatisi, pasita, mupunga wakasviba nemiriwo. Semutemo, haufanire kudya zvinopfuura maviri kusvika matatu magiramu emakabhohaidhireti paundi yehuremu hwemuviri.
Zvakare, zvakakosha kuti ugovane zvakaenzana zviyero zve carbs mune yako yega yekudya.
9. Inwa Mvura Yakawandisa
Mvura yakakosha kune metabolism yemakabohydrate uye mapuroteni. Kana muviri wako ukasaiswa hydrated kuedza kwako kwekudzidzira kunotambura. Sekureva kwemagazini Physiology yeMitambo uye Exercise, muviri haugone kuendesa amino acids kune mhasuru nyama pasina mvura yakakwana.
Saka, usamirire kusvikira wava nenyota sezvo ichi chiri chiratidzo chekuti muviri wako wapererwa nemvura.
Yakawanda Yakaverengwa: 10 Inoshamisa Utano Bhenefiti Ye Inopenya Mineral Mvura
Goverana ichi chinyorwa!
