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Belly Fat kupisa Workout, iri nyore kurovedza kurasikirwa neBelly mafuta Workout Tarisa VhidhiyoDumbu rako rakakora riri kukunetsa here? Uri kurwira kuti utore dumbu rakatsetseka nekukurumidza? Zvakanaka, hausi wega. Mafuta edumbu ndiro dambudziko rakajairika iro vanhu vanosangana naro nhasi uye mishonga yekumba yakasiyana uye zvigadzirwa hazviite senge zvinoshanda zvakadaro. Nekudaro, heino yakakurumidza gwara kuburikidza nemaitiro ekurasikirwa nedumbu mafuta mu1 vhiki zvakasarudzika kumba.
Nekuda kwehupenyu hwanhasi hwekugara uye husina tsika dzekudya, hazvishamise kuti urikukudziridza dumbu rakakora. Uye zhizha rino, unenge uchipa mashati asina maoko, zvikabudura uye madhirezi, uye unenge uchinetseka kuti uchaonekwa sei mune idzi hembe.
Chikurukuru, kurasikirwa nemafuta akasindimara ayo anonamira pachiuno chako anokuyeuchidza nezve zvese zvakanatswa uye zvinokurumidza chikafu iwe zvawakapinza mazviri.
Nepo paine mapiritsi asingaverengeke uye nekukurumidza kugadzirisa kunowanikwa nhasi mumusika, ayo mazhinji acho asingashande kana kutakura njodzi dzakasimba dzehutano, kuenda pachisikigo kwaizoita hunyengeri.
Saka, verenga kuti uzive kurasikirwa nemafuta edumbu muvhiki rimwe chete pamba.
1. Kudya Zvikamu zvidiki Kazhinji
Kudya zvidimbu zvidiki mukati mezuva inzira yakanaka yekurasikirwa nemafuta edumbu muvhiki rimwe. Panzvimbo pekudya katatu kuzara uye kuwedzeredza yako yekugaya system, iwe unofanirwa kuchinjira kunodya zvidiki zvidiki angangoita maviri kusvika matatu maawa akaparadzaniswa. Zvakanakira kudya zvidiki zvidiki zvinobatsira iwe kurasikirwa nemudumbu mafuta uye zvichawedzera metabolism yako, inozopisa mafuta akawanda.
2. Deredza Kudyiwa KweHigh-fiber Chikafu
Kana iwe uri munhu anogara achitambura nekuzvimba, saka unofanirwa kuve neashoma kudya kwe bloat-inokonzeresa fiber chikafu senge broccoli, bhinzi, zvinomera zveBrussels, uye cauliflower. Kuputika kunotungamira kune yakakora dumbu uye dumbu rinoputika. Iyo yepamusoro-fiber miriwo yataurwa pamusoro yakanakira muviri, asi inouraya kumuviri wako chimiro. Zvinokurudzirwa kuvabvisa kubva pane zvaunodya mukati mevhiki rimwe, sezvo zvichikonzera gasi uye kuzvimba.
3. Wedzera Kunwa Kwezvibereko Zvitsva & Muriwo
Zvinokurudzirwa kuti usapedze miriwo mizhinji nemichero mbishi panguva imwe chete. Zvirinani kuzvidya muzvikamu zvidiki mukati mezuva rese, sezvo zvichikonzeresa dumbu rako kutambanudza. Asi ita shuwa kuti ndiro yako izere nemavara matsva akajeka uye michero kuti ikupe huwandu hwakakwana hwemuviri nesimba. Izvi zvinobatsira mukumhanyisa maitiro ekurasikirwa nedumbu mafuta.
4. Cheka Kudzoka Pamukaka
Zvigadzirwa zvemukaka zvinokonzera kusagadzikana gasi uye kuzvimba uye izvi zvinoitika nekuti vamwe vanhu vanonetseka kugaya 'lactose', shuga inowanikwa mune zvigadzirwa zvemukaka. Saka unofanira kuitei? Zvinokurudzirwa kuti uve neyoga yogati uye unamatira kune zvidiki zvikamu zvemukaka uye zvigadzirwa zvawo.
5. Idya Zvakawanda zvine Potassium
Chikafu chakakwirisa mu potassium maavocado, papaya, mabanana, mango, cantaloupe uye yogati. Ivo vane akati wandei bloat-kudzora mabhenefiti. Imhaka yekuti potasium ndeye diuretic yechisikigo iyo inobatsira kudzikisira kuchengetedza kwemvura uye kuzvimba mudumbu. Ichi chicherwa chinosanganiswa nesodium iyo inobatsira kudzora zvinoyerera zvakakomberedza maseru ako uye inochengetedza muviri wako kubva mukuchengetedza mvura yakawandisa.
6. Idya Zvizhinji ZveMabriji & Nuts
Mabriji chikafu chakakura-chinodzora mafuta. Sayenzi yakaratidza kuti michero inomisa maseru emafuta kuti asakura. Inobatsirawo maseru emafuta mukugadzira 'adiponectin' hormone inobatsira kudzikisa kuzvimba uchidzikisa shuga yeropa. Kune rimwe divi, nzungu dzinobatsirawo kuti dumbu rako rive rakatsetseka. Idya maarumondi, walnuts, cashews, Brazil nzungu, nezvimwe, kamwe chete pasvondo.
7. Tanga Zuva Rako NeSmoothie
Smoothies inzira huru yekugara uine hydrated uye uine hutano. Iwo ari echokwadi ari nyore kugadzira uye imwe yedzakanakisa nzira dzekurasikirwa nedumbu mafuta mu1 vhiki. Yakaratidza kuti une watermelon smoothie, sezvo ichi chibereko chakapfuma mumaamino acids anonzi arginine ayo anozivikanwa kudzikisa mafuta emuviri uye kuwedzera mutete wemhasuru.
Zvakare, pineapple smoothie yakanaka pakurasikirwa nehuremu, nekuti ichi chibereko chine enzyme inonzi bromelain iyo inobatsira kuputsa mapuroteni uye kurambidza kuputika.
8. Ginger Yekuonda
Ginger haingobatsira chete mukudzikamisa ura hwako uye inoderedza kubhururuka asi zvakare iri rakanakisa remushonga kumba gasi. Iwe unogona kuva neiyo tiyi ye ginger, kana iwe unogona kuibvongodza mu green tii. Zvakare, ginger uye ndimu tii musanganiswa wakanaka wekudzora uremu. Midzi ye ginger inoshandiswa senzira yekutsvedza nekuti zvivakwa zvayo zvinokurudzira kuonda.
9. Maekisesaizi eCardio
Maeerobic kurovedza chombo chakasimba kurwisa mafuta emudumbu. Zvidzidzo zvakaratidza kuti cardio kurovedza muviri inogona kubvisa yakadzika visceral mafuta akachengetwa mudumbu. Kufamba nekukurumidza kana kushambira kunofanirwa kuve nzira yekubuda kana iwe uchida dumbu rakapetwa muvhiki imwechete. Iwe unogona kutora zviitiko zveaerobic kwemaminitsi gumi pamusoro pezuva, pane kuyedza kuita maekisesaizi kwenguva yakareba kwenguva yakareba yakatambanudzwa.
Iwo mashoma echisikigo ezvisikwa ayo anogona kubatsira mukurasikirwa nedumbu mafuta mu1 vhiki ndeyakaoma ginger upfu, buttermilk, nhema mhiripiri, ajwain, kumini mbeu uye dombo munyu. Zvese izvi zvigadzirwa kana zvatorwa pamwechete zvinogona kuita zvishamiso.
Komboni inonzi gingerol iripo mujinja ndechimwe chezvinhu zvinozivikanwa zvinobatsira mukudzivirira kuwanda kwemafuta mudumbu. Buttermilk chimwe chinongedzo chinobatsira kugadzirisa kugaya uye chinobatsira mukuderedza mafuta emudumbu.
Maitiro ekushandisa izvo zvinoshandiswa ndeaya:
- Tora pini yechinowani yeupfu hweginger.
- Tora pini yepisi nhema poda.
- Tora pini shoma yeijwain mbeu upfu.
- Chipinji cumin mbeu yehupfu.
- Chidimbu chidiki chedombo remunyu hupfu.
- Wedzera izvi zvinoshandiswa mugirazi remafuta.
- Imwai kaviri pazuva.
Goverana ichi chinyorwa!
Kana iwe wakanakidzwa nekuverenga izvi, ndapota usakanganwa kugovera ichi chinyorwa!
DZIMWE DZIMWE NYAYA: Maitiro Ekudzora Kurema Ne Hutano HweSaradi Kudya
