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Fungidzira izvi, iwe uri kuronga kupfeka fomu-inokodzera rokwe kune rako rekupemberera bhaisikopo paunoriedza, iwe unonzwa kuora mwoyo uye kushushikana nekuti dumbu rako mafuta riri kukuita kuti utarisike kunze kwechimiro! Kana iwe wakambove mune yakafanana mamiriro, nekuda kweakawandisa dumbu mafuta, saka iwe zvechokwadi uchazoda kuibvisa iyo, nekukurumidza sezvazvinogona, handiti?
Zvakanaka, chokwadi ndechekuti, mafuta emudumbu ndeimwe yeakanyanya kurasika kurasikirwa, kunyangwe zvinoenderana nevezvehutano uye nyanzvi dzezvehutano. Izvi zvinodaro nekuti, mudumbu mudunhu mune dzimba dzinoverengeka dzema visceral uye nekudaro mafuta evisceral anochengetwa mudumbu mudumbu nyore nyore.
Nepo imwe huwandu hwemafuta hunodiwa kuchengetedza mitezo yavo, yakawandisa ayo akaiswa anogona kupa munhu dumbu mafuta. Kunze kwekuita kuti munhu anzwe asina kukodzera uye kudzikisira kuvimba kwavo, mafuta emudumbu akawandisa anogona zvakare kukuvadza zvakanyanya hutano.
Mafuta akawandisa emudumbu anogona kukonzera matambudziko ehutano sekugaya, kumusana, kurwadziwa kwemajoini, kuneta, kushushikana, matambudziko emoyo, kuwedzerwa kweropa uye kunyangwe gomarara.
Nekudaro, zvakakosha kuti utore mafuta emudumbu uye ita zvese zvaunogona kudzikisa. Heano matipi mashoma, ayo anogona kubatsira kudzikisa dumbu mafuta mumwedzi!
1. Famba Usati Waenda Kudya Kwekuseni
Mangwanani ega ega, usati wadya chikafu chamangwanani, ita nguva yekufamba nekukurumidza kwemaminetsi gumi neshanu, kungava pane yekutsika kana kunze. Iyi tsika inogona kubatsira kukanda-kutanga yako metabolic rate uye kugonesa kukurumidza kurasikirwa kwemafuta, kunyanya mudumbu mudunhu. Zvidzidzo zvakaratidza kuti kukurumidza kufamba mangwanani-ngwanani pamberi pekudya kwekuseni kunogona kubatsira kudzikisa anosvika mashanu masendimita emafuta akakomberedza dumbu, mune angangoita mavhiki mashanu!
2. Pedza Fibre-yakafuma Kudya kwekuseni
Kazhinji, vanhu vari kuyedza kurasikirwa nemafuta emudumbu kana huremu zvakajairika vanowanzorega kudya chikafu chamangwanani, zvisinei, tsika iyi inogona kudzora metabolism yako uye kushanda kupokana navo. Panzvimbo iyoyo, kushandisa mashaidhi-akapfuma madhishi senge girini saradhi, oats, nezvimwewo, zvekudya kwemangwanani zvinogona kubatsira kurasikirwa nemafuta emudumbu, nekukora maseru emafuta akaunganidzwa akatenderedza dumbu, nyore.
3. Teerera Kuchero Chemuchero
Isu tese tinoziva kuti kudya michero yakawanda nemiriwo kwakanyanya kunaka kune hutano uye zvakare kunogona kubatsira nekudzikisa uremu. Nekudaro, isu tinogona kusaziva nezvenyaya yekuti michero mitsvuku ine hutano kupfuura michero yakasvibirira, kana zvasvika pakurasikirwa kwemafuta emudumbu. Zvibereko zvitsvuku zvakaita semvura manwiwa, chibereko chitsvuku, gwavha tsvuku, nezvimwewo, zvine huwandu hwepamusoro hwema phenols, ayo anozivikanwa kudzikisa mafuta emudumbu.
4. Avocado Ishamwari Yako
Munguva pfupi yapfuura, isu takaona kuti avocado, kana bota rechibereko, rave kufarirwa zvakanyanya sechikafu chepamusoro, nekuda kwehuwandu hwayo hutano hunobatsira. Kubva chaipo pakubatsira kurasikirwa nehuremu kudzivirira kenza, mabhenefiti mabhenefiti anoshamisa kwazvo. Nekudaro, kushandisa avocado nguva dzose kunogona zvakare kubatsira kudzora dumbu rako, sezvo ma antioxidants ari mariri anogona kuvandudza metabolic rate.
5.Shandisa Protein Shake
Mangwanani ega ega, mushure mekuvhenekera, ine fiber-yakawanda mangwanani emangwanani, ichidya kuzunza kunoitwa kubva kune protein protein, senge whey, kana chirimwa-chakavakirwa protein chinowedzerwa chinogona kudyiwa kukurumidza dumbu kurasikirwa kwemafuta maitiro, sezvo mapuroteni anorwira mafuta. Kana iwe uri kurovedza kuitira kuti urasikirwe nemafuta, mapuroteni anodedera anogona kubatsira kuburitsa mhasuru dzako zvakare!
6. Takura Pamusoro Pezai Vachena
Vanhu vazhinji vanoda kuvaka mhasuru kana kushaya huremu vanowedzera mazai pakudya kwavo uye pfungwa imwechete yekudya inoshanda kunyangwe iwe uchida kurasikirwa nemafuta emudumbu, semazai akapfuma mumapuroteni. Kudya mazai evachena kweanopfuura maviri kudya pazuva kunogona kukubatsira kurasikirwa nemafuta emudumbu pamwero unokurumidza, uku uchikuchengeta uine simba rakaringana rekurovedza muviri.
7. Inwa Mvura inopindirwa neRimu
Dzidzo dzinoverengeka dzekutsvagisa dzakawana kuti kuwedzera akati wandei matsva emononi zvidimbu kumvura yaunonwa zvinogona zvakare kubatsira kudzikisa mafuta emimba. Vitamini C mune ndimu uye antioxidants mumvura inosangana pamwechete kuti ibvise maseru emafuta akaunganidzwa pamadziro emudumbu uye nekuaburitsa kunze kwesystem yako.
8. Deredza Kuderedza Kudya maCarbs
Kana isu tichida kudzikira uremu, kunyanya mafuta emudumbu, zvino zvisina hutano makabhohaidhiretsi anofanirwa kusiiwa kubva pane chako chikafu chezuva nezuva. Chingwa chena, mupunga chena, shuga, pasita, pizza, zvigadzirwa zvebheka, nezvimwewo, ndeemamwe macarhydrate asina hutano ayo munhu anofanira kucheka kubva kuchikafu, kuti arasikirwe nemafuta emudumbu.
9. Dzidzira Maekisesaizi Emimba
Kurovedza muviri chero chimiro kunogona kubatsira iwe kuonda uye kukuchengetedza iwe muchimiro. Nekudaro, kana iwe uchida kurasikirwa nemudumbu mafuta zvakanyanya, pamwe necardio kurovedza muviri sekumhanya, kumhanya, nezvimwewo, zvemuviri kurovedza senge mapuranga, crunches, nezvimwe, zvinofanirwa kuitiswa nguva nenguva.
Goverana ichi chinyorwa!
Kana iwe waifarira kuverenga chinyorwa ichi, chigoverana kune vako vaunoda.
