Wanga wakamirira nguva yakareba kwazvo yekutsveta mudhirezi dema raunofarira asi wakatadza kuzviita nekuda kwemafuta asingataridzike padumbu rako? Zvakanaka, hausiwe wega uri kunetsekana nezvibatiso zverudo kana matop emuffin kana matayi sekudaidzwa kwavanoitwa. Mafuta emudumbu akaoma kwazvo kubvisa uye anotora maekisesaizi enguva dzose uye kudya kunodzorwa kubvisa. Asi mashoko akanaka, zvisinei, ndeokuti hazvibviri. Pano tinokupa mazano ose uye mazano pamusoro sei kurasikirwa nemaoko erudo kuitira kuti munguva pfupi iwe uchange uchifamba-famba wakapfeka dhirezi rakapfava uye iro rakaomesesa jean usinganetseki nezvekusagadzikana kwemafuta ekuisa achipwanya maitiro ako!
Poshi. Zvakaipa-Effects dzeRudo Runobata
piri. Tanga Kudya Utano
3. Cheka paCarbs uye Sweets
Four. Gara Kure Nekudya Kusina Kudya uye Zvekudya
5. Inwa Mvura Yakakwana
6. Tanga Kuita Zvimwe Cardio Exercises
7. Crunches uye Mapuranga
8. Keep Track
9. Stressless
Zvakaipa-Effects dzeRudo Runobata
Maererano nenyanzvi, mafuta emudumbu kana rudo runobata kana visceral mafuta ane huwandu hwekuderera kwehutano hwako kubva kumatambudziko echiropa chirwere chemoyo, chirwere cheshuga, kenza, uye. metabolic syndrome izvo zvinoita kuti uwedzere kubatwa nezvirwere izvi. Huwandu hukuru hwemafuta e-visceral zvakare hunoita kuti uve nehusimbe uye hushoma pane simba. Uye sezvineiwo, rudo runobata haruitike kune mafuta chete kana vanhu vakafutisa, kunyangwe vanhu vakaonda vanogona kunge vaine mafuta emudumbu anongokuvadza hutano hwavo.
Mafuta emudumbu anoonekwa seanokuvadza zvakanyanya rudzi rwemafuta pamuviri wako, ndicho chikonzero vanachiremba vakawanda vane hanya nehukuru hwechiuno chako kupfuura nhamba yaunorova pachiyero chekuyera. Nzira yakanaka yekubvisa mafuta edumbu kunoitwa nehurongwa hune mwero hunosanganisira maekisesaizi uye kudya nekuti hapana nzira yaunogona kunanga nayo chikamu chimwe chete chemuviri wako kuti utaure kana kuderedza. Saka, tevera mazano edu uye dzidza nzira yekudzikisa rudo runobata.
Tanga Kudya Utano
Kana uchiri kushamisika nzira yekurasikirwa nemaoko erudo, tanga nekudya zvakanaka . Iva nechokwadi chokuti kudya kwako kunosanganisira zvakawanda zvemichero, miriwo, zviyo, uye mapuroteni asina kusimba. Kana iwe ukadya zvakakwana kubva kumapoka ese ezvekudya zuva rega rega, uchawana zvese zvinovaka muviri zvaunoda uye iwe zvakare uchawana tanga kuonda nekuti unenge uchidya zvakaringana masaizi echikafu chinovaka muviri uye usingazadze dumbu rako nemacalorie asina chinhu. Iva nechokwadi chekuti iwe unosanganisira zvakawanda zvakasiyana mukudya kwako.
Edza kudzikisira kutora kwako kune yakaonda mapuroteni, michero nemiriwo nekuti zvidzidzo zvakaratidza kuti musanganiswa uyu unokubatsira kurasikirwa nemafuta pane yako midriff uku uchikupa chikafu chaunoda. Kutaura zvazviri, kuichengeta low carb uye mapuroteni akakwirira anogona kunyatsoita zvishamiso mukunyungudutsa iwo akasindimara edumbu rolls.
Cherechedza, zvisinei, kuti mune yako kuedza kudya zvine utano , hauwe musungwa wekudya kwefashoni kunokuvadza kupfuura kunaka. Kunyange zvazvo vangaratidza mimwe mibairo munguva pfupi, unogona kudzosa uremu kupfuura iwe paunomira mushure mekunge waimisa uye wotanga kudya zvakajairika. Chikafu chekudya zvakare inowanzove yakagadziriswa zvakanyanya uye izvo zvinogona kukanganisa hutano hwako zvakare.
Cheka paCarbs uye Sweets
Kana uri serious kurasikirwa nezvibatiso zverudo zviya , ita shuwa kuti iwe unogara kure, kure kure neshuga kubata uye yakanatswa carbs kazhinji. Chokwadi ndechekuti, kuti urasikirwe nemafuta emudumbu, unofanirwa kuderedza macalorie ako ekutora uye nzira iri nyore yekuita izvozvo ndeyekucheka zvinokuvadza, zvisina macalorie kubva mukudya kwako. Chekutanga, verenga kuti mangani macalorie aunodya pazuva nekutora rubatsiro kubva online calorie counter. Wobva wavavarira kutema 500-750 makorikori gadzira chikafu chako zuva rega rega. Kana iwe ukabatanidza izvi neakawanda maekisesaizi, unovimbiswa kuonda. Chenjerera, zvisinei, kuti haudye zvishoma pane 1200 makorikori kana iwe unogona kurwara uye kutambura nekushomeka kwekudya kwenguva refu.
Tarisa pane kuderedza makhahydrates uye kudya zvakawanda zveprotein, michero nemiriwo. Ongororo yevakadzi vakafutisa yakaratidza kuti avo vakatevera kudya kwe30% protein, 40% carbs, uye 30% mafuta kwemavhiki masere vakarasikirwa nemafuta akawanda-kusanganisira rudo runobata-kupfuura vakadzi vakadya 16% protein, 55% carbs, uye 26 % mafuta. Mapuroteni akakosha pakuonda nekuti inokudzivirira kubva ku insulin kuramba. Miviri yedu inogadzira insulin yakawanda sezvatinokura semhasuru uye masero emafuta haapindure kwairi nemazvo uye izvi zvinoita kuti mamwe mafuta achengetwe panzvimbo yedu yemudumbu.
Cheka macarbs akacheneswa uye miriwo ine starchy uye zviyo. Usave neanopfuura maviri masevhisi emacarbs zuva nezuva. Kana kucheka zvikafu zvako zvaunofarira zvichiita sechibairo chikuru, yeuka kuti hapana nzira yekuti iwe unogona kuita zvemashiripiti kuti mafuta atsakatike kubva pachikamu chimwe chete chemuviri wako. Unofanira kudaro kuderedza uremu muviri wako wose . Chengeta bhuku rekudya kuti uzive kuti yakawanda sei uye chii chauri kudya zuva rega rega.
Gara Kure Nekudya Kusina Kudya uye Zvekudya
Tarisa pakudya kwako kwenguva refu uye uone kuti inosanganisirei. Ko chikafu chako chizhinji chinouya nechimiro che zvokudya zvisina kudya uye zvokudya zvinonaka ? Iwe unogara uchidya zvinokurumidza nibbles kana nzara ikarova panzvimbo pekudya kwakadzikama kunoita kuti ugare wakaguta kwenguva yakareba? Kana zviri izvo, unofanirwa kushandura chikafu chako pronto nekuti chikafu chakagadzirwa zvakanyanya kana chikafu chejunk chinowanzove chakakwira mumacalorie. Nekubvisa izvi zvinokuvadza zvekudya kubva pakudya kwako, iwe unozokwanisa kuderedza uremu nekukurumidza . Ita kuti hupenyu huve nyore kwauri nekuchengeta imba yako, nzvimbo yebasa nekicheni zvisina chikafu chisina kunaka. Paunotanga kuunganidza chikafu chine hutano, uchaona kuti uchatanga kudya zvine hutano.
Chidzidzo cheSwedish cha2014 chakawana kuti mafuta akazara anoita kuti tichengetedze mamwe mafuta ekuona kupfuura e polyunsaturated. Apo zvidzidzo zvaidya 750 mamwe macalorie zuva nezuva kwemavhiki manomwe, angave ari muchimiro chemafuta emichindwe (akazara) kana mafuta ezuva (polyunsaturated), avo vaidya mafuta akazara (mafuta emichindwe) vakawana mamwe visceral mafuta nepo avo vaive nepolyunsaturated mafuta esunflower vakawana mhasuru zhinji uye kushomeka kwemafuta emuviri.
Rega kudya kunze zvakanyanya sezvinobvira nekuti chikafu cheresitorendi chinowanzo kuve chakapfuma mumafuta ekutengesa, shuga uye mafuta asina kuzara anoenda kudumbu rako. Shandisa mushonga wekubikisa kumba uye shandisa mafuta semafuta emuorivhi asina kukuvadza zvishoma. Kana iwe usingakwanise kudzivirira kudya kunze, dzivisa mapfekero esaladhi, muto, uye zvokudya zvine carb uye sarudza masaladhi uye mapuroteni akagochwa panzvimbo.
Kana zvasvika pakudya, chengeta zvishoma zvikamu zvekurumwa zvine hutano semakarotsi, celery, cucumber, maapuro, uye yogati newe kuitira kuti usaedze kudzvova pane chimwe chinhu chisina kunaka. Rangarira kuti iwe unofanirwa kuzvidzidzira wega 4-6 maawa mushure mekudya kwako kwekupedzisira. Kudya svutugadzike pakati pehusiku kwakanyanya kuipa saka zvirange nekuisa nguva yekupedzisira yekudzoka kumba.
Inwa Mvura Yakakwana
Kurasikirwa uremu hakusi chete nezve kudya zvakanaka asi kunwa zvakanaka . Iwe unofanirwa kugara uine hydrated zuva rese nekuda kwehutano hwako hwese uye kubatsira kuyedza kwako kurasikirwa nehuremu. Kunwa mvura yakawanda kunoita kuti unzwe wakaguta uye kunoita kuti usanyanya kunwa chikafu chisina kunaka . Usakanganwa kunwa kanenge 8 magirazi emvura zuva nezuva.
Zano: Inwa girazi remvura usati wadya kuitira kuti dumbu rako rizadze uye usazopedzisira wanyanyisa.
Tanga Kuita Zvimwe Cardio Exercises
Kungoderedza kudya kwako hakuzove nechero kushanda pazvibato zverudo rwako kana ukasawedzera nekurovedza muviri. Ita chinangwa chekushanda mune zvimwe cardio mune yako tsika zuva nezuva sezvo iri kupisa kukuru kwemafuta. Unogona kuedza kumhanya, kufamba uchikwira, kuchovha, kuchovha bhasikoro, kutamba, uye kickboxing…ingoita shuwa kuti unobata inopfuura hafu yeawa yekusimba kwemoyo wakanyanya kurovedza muviri kashanu pasvondo. 13. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchi r . Zvidzidzo zvakaratidza kuti HIIT inoshanda zvakanyanya nzira yekurasa zvibatiso izvozvo zverudo .
Zvisinei, kana iwe uchityisidzirwa nemafungiro ekukurumidza kukwidza cardio exercise regimen yako, tanga zvishoma nezvishoma nekuita mamwe mabasa akafanana nekushambira, kushanda pamushini we elliptical kana kufamba kunogona kukupawo zvakawanda zvakafanana zve cardio inobatsira. Uye kana hurongwa hwako hwakabatikana huchikutadzisa kushanda zvakanyanya, edza uye kukwidza nhanho dzako dzechiitwa zvakajairika kufamba zvakanyanya uye kushandisa mota zvishoma, kudzivirira kugara kwemaawa akawanda uye kutenga pedometer kana fitness tracker kuti uone mazinga ebasa rako. Zvichakubatsira kuti usimuke uye famba-famba paunenge wakagara kwenguva yakareba.
Crunches uye Mapuranga
Kune mamwe maekisesaizi chaiwo ane simba guru pa kuderedza rudo runobata . Semuenzaniso bhasikoro rinokwenya toni, dumbu rako uye mubato werudo. Rara nemanhede maoko ako ari kumashure kwemusoro wako. Simudza makumbo ako tsoka imwe pamusoro pevhu uye pfugama ibvi rako rekuruboshwe, uchiunza kumusoro wako. Monya uye ita kuti gokora rako rekurudyi risangane nebvi rako rekuruboshwe. Ita zvakafanana kune rumwe rutivi.
Side mapuranga toni yako musimboti uye kusimbisa obliques ako. Pinda munzvimbo yepuranga repadivi negokora rako richikutsigira, uye rumwe ruoko rwako pahudyu dzako. Chengetedza muviri wako wakatwasuka uye ubatisise kwemasekonzi 30-60. Dzokorora kune rumwe rutivi. Toning yemuviri wese maekisesaizi akaita seyoga uye maPilates akanakirawo kusimudzira muviri wako wese.
Usakanganwa kusanganisa humwe uremu kudzidziswa mukurovedza kwako nekuti zvinokubatsira iwe kuwana simba uye kupisa macalorie akawanda pakuzorora nekusimudza metabolism yako. Mubatanidzwa wekudzidzira kuramba ne aerobic exercise unoshanda zvinoshamisa mukati kuderedza mudumbu mafuta .
Kana iwe ukaona zvakaoma kuomerera kuhurongwa hwako hwekurovedza muviri, zviwanire iwe shamwari yekurovedza muviri kuti uchengete mumwe nemumwe achikurudzira. Izvi zvakaratidzwa nezvidzidzo zvakaratidza kuti kushanda neshamwari kunogona kuita kuti uremerwe uremu kupfuura paunoshanda wega.
Keep Track
Kurasikirwa nehuremu kunogona kuve rwendo rwakaoma uye pachave nenguva dzaunonzwa kuderedzwa uye kusafarira kupedzisa rwendo. Zvisinei, kugara uchicherechedza rwendo rwako uye kuyera zviitiko zvinokosha, zvisinei nokuti zviduku, zvinogona kukubatsira. Ita tepi uyere shamwari yako uye tarisa zviyero zvako kuti uone kuti mangani mainji awakarasa kubva muhudyu kana mudumbu mako. Kurasikirwa masendimita zvakare kufambira mberi kwakakosha sezvo tsandanyama inorema kupfuura mafuta. Zviyere iwe usati watanga pane yako uremu rwendo .
Rangarira kuzviyera iwe nguva nenguva zvakare. Tsika pachikero chekuyeresa kanokwana kaviri pasvondo mangwanani usati wadya kudya kwemangwanani mushure mekubvisa zvipfeko zvako. Kuchengeta track nguva nenguva kunobatsira iwe kuziva chiri kushanda uye chii chisiri uye ipapo iwe unogona kugadzirisa yako yekurovedza muviri zvinoenderana.
Stressless
Izvi zvinogona kuuya sechishamiso kwauri asi high-stress mazinga anogona kuenda akananga kuchiuno chako. Hakusi chete kushushikana kwakawanda kunokonzeresa hutano hwako hwepfungwa, asi kunogona kukuvadza hutano hwako hwepanyama zvakare. Kushungurudzika kunokonzeresa kuburitswa kweCortisol inozivikanwawo sehomoni yekushushikana, yave ine chekuita nekurema munzvimbo yedumbu. Edza kufungisisa kana yoga kuunza kushushikana kwako pasi.
Edza kurara zvakanyanya sezvo kushaikwa kwekurara kunotungamirawo mukuburitswa kwecortisol iyo zvinokonzera uremu . Vanhu vanoshaya hope kuwedzera uremu nekukurumidza uye kuwana zvakaoma kuimisa. Chimwe chidzidzo chakaratidza kuti avo vakarara maawa asingasviki mashanu usiku vaiva nemafuta akawanda emudumbu kupfuura avo vakarara kwemaawa manomwe kusvika masere akati 2010 Wake Forest University kudzidza. Kusarara kushoma kunoitawo kuti munhu ave nechirwere cheshuga uye kufutisa saka ita chokwadi chekuwana maawa manomwe kusvika masere asingavhiringike ekurara husiku hwega hwega.
Nekudaro, ita shuwa kuti hauedze kutsiva kurara kwakarasika nekudonha kana kurara zvakanyanya pakupera kwevhiki. Ongororo ichangoburwa yeBrigham Young University yakaratidza kuti vakadzi vanoenda kunorara nekumuka panguva imwe chete manheru ega ega vane mwero wakaderera wemafuta emuviri. Tsika dzekurara dzisina kujairika dzinoita kuti wachi yako yemukati iite kupenga uye kuburitsa mahomoni ane mafuta ane hushamwari senge cortisol.
Unogonawo kuverenga uchienderera mberi Kubvisa Mabatiro erudo .
