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Izvo zvinoonekwa kuti vanhu vazhinji nhasi vari kumhanya kumashure vachidzikira kurema kuti vawane chimiro chinodiwa chemuviri. Kune akawanda ezvinyorwa maringe ekudzora huremu, chikafu chekudya, uye kunyangwe vatsoropodzi vezvokudya uye vezvekudya vanotora chikamu chakasimba pakubatsira vanhu kurwisa kufutisa.
Asi vamwe vanhu vakaondoroka zvekutadza kutsvinda. Vese varume nevakadzi vane huremu hwakaderera vanonyara kuenda kuruzhinji. Vanhu vakadai vanonzwa kuti havatombogona kusarudzirwa musangano wekurovedza muviri nekuda kwekurema kwavo.
Mumamiriro ezvinhu akadaro, zvakakosha kuti vanhu vakaonda vatore 'kudya kwe6 pazuva' nezvose zvakakosha zvinovaka muviri. Kunwa chete puroteni kuzunguza kana simba rekusimbisa hazvibatsire mukuwana huremu.
Chikafu chakaringana muhuwandu hwakaringana chinodiwa zvakare. Saka gadzirira chati yekudya ine zvikafu zvitanhatu pazuva zvekuwedzera huremu.
Ongorora: Kufanana nekurasikirwa nehuremu, kuwana huremu zvakaenzana kutora nguva. Hazvizoitika neusiku. Nekudaro, munhu anofanirwa kuzvichengetedza achikurudzira kutora iyi yakareba maitiro uye kutevedzera nzira yekurema nguva dzose kuti aone inobatsira mukufamba kwenguva.
Kupiwa pazasi ndezvimwe zvezvinhu zvekuverengerwa mune yako yezuva nezuva maitiro ekuwedzera huremu.
Iyo 6 Kudya Kudya Chati Yehuremu Kuwana
Heino runyorwa rwezvimwe zvinhu pamwe chete nenguva, izvo zvinogona kukubatsira iwe mukuwana huremu.
• Muka mangwanani wonwa kapu yetii kana kofi ine shuga nemukaka wakazara mafuta usati wadya mangwanani pakati pa7-8 AM.
• Idyai kudya kwemangwanani pakati pa8-9 AM. Nekudya kwekudya kwemangwanani kwakanaka, unogona kuva nezvimedu zviviri zvechingwa chakavezwa chezviyo zvakawanda nebhotoro kana chizi pamwe nezai rakabikwa, uye muto wemichero. Iwe unogona zvakare kuve nembiya yeoats, zviyo, kana cornflakes, kana kuva neupma, poha, kana daliya khichdi sekuenderana nekuravira kwako. Vamwe vanhu vanogona zvakare kunge vakaputira paratha kana chapatti ine mbiya yemiriwo (zvishoma zvinonhuwira uye mafuta).
• Kwemasikati-emambakwedza masvusvura pakati pa 10-11 AM, unogona kuwana girazi remukaka wakazara-mafuta kana chinwiwa chehutano senge whey protein.
• Idyai masikati pakati pa12.30-1.30 PM. Kwekudya kwako kwemasikati, unogona kuva nemachapati maviri ane mbiya diki yemupunga kana kuva nemari yakakwana yeimwe yacho. Wedzera pulses senge chero dhali yesarudzo yako, pamwe nemuriwo curry. Iwe unogona kuwedzera zvidimbu zviviri zvehuku yakabikwa, zai, hove, kana paneer, zvichienderana nesarudzo yako.
Iva nemari yakakwana yesaladi inosanganisira madomasi, makabichi, magaka, macarrots, nezvimwe. Chekupedzisira, isa mbiya ye yogati pakudya kwako.
• Iwe tudyo twemanheru unogona kusanganisira sangweji yeveg ine huwandu hwakawanda hwechizi kana mayonnaise, kana kuva nembiya yemuriwo kana muto wehuku pakati pa5.30-6.30 PM.
• Idyai kudya kwemanheru pakati pa8: 30-9.30 PM. Menyu yekudya kwako kwemanheru inogona kufanana nesvusvuro, asi zvakanakisa kudzivirira mupunga usiku. Iwe unogona kuva ne burger, pizza, kana pasta dzimwe nguva yekudya kwemanheru.
• Usati warara, iva negirazi remukaka pakati pa10: 30-11 PM.
Saka, aya ndiwo matanho mashoma aunogona kuwana huremu hwemuviri. Asi yeuka kuti kunze kweizvi, muviri wako unoda huwandu hwakaringana hwekurara futi.
Edza kuzorodza pfungwa dzako, bvisa kushushikana uye kuzvidya mwoyo, uye uteedzere iyo '6 chirongwa chekudya chikafu' kuti uwane chimiro chemuviri chaunoda.
1. Sanganisira MaCalori Mune Zvokudya Zvako
Kuti uwane huremu, zvakakosha kushandisa chikafu chine huwandu hwakawanda hwecalori. Inokurudzirwa kuti hushoma huwandu hwemazana mazana maviri nemakumi mashanu emakori pazuva hunodiwa kuti uwane huremu. Kune izvi, iwe unofanirwa kutora huwandu hwakakwana hwenyama, nyemba, michero yakaoma, chingwa, zviyo, nzungu, uye mupunga.
Izvo zvakakosha kuti uve nechikafu chine hutano asi usinga wedzere cholesterol mumuviri. Nekudaro, iwe unofanirwa kuve uine huwandu hwakaringana hwemiriwo yakasvibira senge sipinashi, manhanga, broccoli, karoti, kabichi, bhinzi, uye biringanya.
Wedzera zvakakwana huwandu hwemafuta emuorivhi kune rako rine mashizha green saradhi. Iwe unogona kutowedzera hutano nyama tsvuku asi muhuwandu hushoma. Kunze kwezvo, iva neakakwira-koriori zvigadzirwa zvemukaka pane zvaunogara uchidya.
2. Wedzera Chiverengero Chekudya
Kuti uwane huremu hwakafanira, zvakakosha kuti munhu adye katanhatu pazuva. Iye / iye anofanira kunge aine matatu makuru ekudya kwekuseni, masikati, uye kudya kwemanheru, uye zvitatu zvidiki zvidiki.
Nekutanga kwezuva, chirevo chako chinofanirwa kunge chiri chekudya zvine hutano asi zvinovaka muviri zvine mafuta macalorie, kuti upe huremu. Kune izvi, unogona kutanga zuva rako nechingwa chakashambiswa nefuta kana chizi, pamwe nembiya yezviyo nemichero / jusi remichero.
Kwekudya kwemangwanani emangwanani, unogona kuva nesangweji ine chizi uye maveji, kana saladi ine macalorie ane nyama tsvuku, kana nzungu. Kunyangwe wedzera mamwe magwenga akaita se ice cream mune zvaunodya.
Kamwe mune imwe nguva, unogona kunyange kuva ne pizza, burger, makeke, kana mapakeji kuti unakidze mabhureki ako. Kugara uchidya chikafu kunobatsira kuchengetedza muviri wako simba uyezve kudzivirira kuchengetwa kwemafuta.
3. Mapuroteni Epamusoro Pamwe NeCalorie
Kana munhu akatarisira kuwana huremu hwakakura, anofanirwa kuve nechikafu chine huwandu hwakawanda hweprotein pamwe nemakoriori. Kune izvi, anofanirwa kusanganisira mapurses, huku, zai, nyama, hove, nyama yakasendama, uye zvigadzirwa zvemukaka mukudya kwake.
Unogona kuve nehove senge mackerel uye tuna yekurema. Kuve uine huwandu hwakaringana hweproteini hunoshanda seyakavakira tsandanyama dzako. Iwe unofanirwa kuyeuka kutaridzika kukodzera uye kwete mafuta.
4. Mafuta Akagwinya
Paunenge uchifunga zvekuwana huremu, zvakanaka kuti uve nechimwe chikafu chemafuta asi usachidarika. Iwe unofanirwa kushandisa mafuta akanaka ayo anokonzeresa kukura kwemhasuru, kuasimbisa, uye kunowedzera kugadzirwa kwe testosterone.
Zvine mafuta-zvine chikafu salmon, nzungu, mafuta eflakisi, mashizha emashizha emashizha, mafuta avocado, nezvimwewo, zvinobatsira mukuwedzera mwero wemagetsi. Izvowo zvakare sosi yakanaka ye omega-3 uye omega-6 fatty acids.
5. Kurema Kuwana Zvokuwedzera
Kunze kwekunge uine 6 yekudya pazuva ine huwandu hwakawanda hwekoriori uye mapuroteni, iwe unogona zvakare kusanganisira uremu-kuwana zvinowedzera mukudya kwako. Imwe yakadaro yekuwedzera 'whey protein' inowanikwa zvakanyanya mumusika sehuremu-hunowanikwa chigadzirwa. Iwe unofanirwa kuwedzera huwandu hwakaringana hwe Whey protein mugirazi remukaka wakazara wemukaka uye uve nawo mazuva ese kuti uwane mhedzisiro.
Kunze kwekudya chikafu chine hutano, unogona zvakare kuita yoga uye kurovedza muviri kuti uwane huremu. Yoga inzira yezana ramakore iyo ine akati wandei mabhenefiti ehutano pamuviri wedu. Kuti uwane uremu nerubatsiro rweyoga, iwe unofanirwa kuita Sarvangasana yekugadzirisa uremu zvinoenderana nezera rako uye kukwirira.
Iwe unogona kuita Pawanmuktasana yekurerutsa matambudziko emudumbu uye kuwedzera chishuwo. Kunze kweizvi, Vajrasana inobatsira mukuwana mhasuru.
Maekisesaizi anobatsirawo mukubatsira iwe kuwana huremu hwemuviri. Ivo vanobatsira mukuwedzera huremu nekuputsa mafuta akachengetwa emuviri. Kune izvi, iwe unogona kuita gumbo kudhinda, mawoko curls, akaremerwa crunches, mativi lateral kusimuka, uye zvimwe zvakawanda.
Goverana Ichi Chinyorwa!
Ziva shamwari yeganda iri kuyedza kuwedzera uremu? Goverana ichi chinyorwa navo!
11 Zvikafu zvekudya pane Ketogenic Kudya
