Nzira Yekutapudza Mafuta Pahudyu Pamba

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Zvidya zvakanyatsorotwa zviroto zvemunhu wese uye nei? Ndiani asingade makumbo anotaridzika anotaridzika ayo avanogona kuratidza nekuvimba? Nekudaro, mune ino chinyorwa, tichave tichinyora nezve maitiro ekuderedza mafuta ehudyu kumba.

Mafuta asingadiwe ehudyu anowanzoonekwa mumadzimai pane varume. Nekudaro, varumewo vanowanzo kuve nemafuta ezvidya zvakare. Zvakare, kubva panguva yekuzvarwa kusvika pamakore matanhatu ekuberekwa, huwandu uye saizi yemafuta maseru anowedzera mune vese vasikana nevakomana zvichikonzera kuwedzera kwakaringana kwemafuta emuviri.

Asi paunenge uchikwegura, mahormone anotangisa kuunganidzwa kwemafuta akakomberedza zvidya, chiuno uye magaro evakadzi uye mudumbu mudunhu revarume. Muhupenyu hwavo hwese, vakadzi vane yakakwira muzana muzana yemafuta emuviri nekuti, mushure memakore masere, vasikana vanotanga kuwana huremu hwemafuta pamwero mukuru kana zvichienzaniswa nevakomana. Uku kumhanyisa kwemafuta kunoitiswa zvakanyanya neshanduko mune echikadzi mahormone.

Chimwe chakakanganisika chinosangana nevakadzi nemafuta ezvidya ndeye cellulite, izvo zvinoita kuti ganda riri pazvidya riite kunge rakapfava uye rakapomba. Zvinoitika kana mafuta akawandisa achisundidzira kuburikidza nehunhu hunobatana pasi peganda. Mune varume, cellulite haina kunyanya kuoneka nekuti inowanzoonekwa muchiuno kana mudumbu.

Musanganiswa wekudya uye kurovedza muviri unodiwa kuitira kuti urasikirwe nemafuta kubva muzvidya zvako uye nezvimwe zvikamu zvemuviri. Heano maitiro aunogona kudzikisa chidya mafuta.

1. Diridza Muviri Wako

Kusimbisa muviri wako nemvura hakungogadzirise kupera kwemvura chete asiwo kunobatsira mukurasikirwa nemafuta sezvo achibatsira kuburitsa chepfu inokuvadza, uye kuendesa zvinovaka muviri kumasero, nezvimwe ^[1] . Kune zvidya zvine toni, inwa magirazi manomwe kusvika masere emvura zuva nezuva.

Dzivisa kuva nesodas, zvinwiwa zvine simba kana majusi akaomeswa sezvo aine macalorie asina chinhu uye neshuga yakawanda. Inwa girazi remvura maminetsi makumi matatu pasati padya pese sezvo izvi zvichizonyengera pfungwa yako kuti utende kuti dumbu rako raguta uye unenge uine zvishuwo zvidiki. Izvi zvinobatsira mukurasikirwa nehudyu mafuta uye huwandu hwemuviri mafuta zvakare ^[piri] .

2. Dzvora Kudzora Maharahydrohydrate

Nyore makabhohaidhiretsi akaipa kwauri kana zvasvika pakurasikirwa nehudyu mafuta. Imhaka yekuti iwo akaderera mu fiber uye akagayiwa nekukurumidza izvo zvinokonzeresa spike mumazinga eshuga eropa uye zvinopa kudya kwakanyanya ^[3] . Kune rimwe divi, kunwa kwemakabohydrate akaomarara zvakakunakira iwe nekuti zvinonwiwa zvishoma nezvishoma nemuviri wako uye zvinochengeta dumbu rako rizere kwenguva yakareba nekuda kweiyo yepamusoro fiber. Mienzaniso yeakakomba carbs zviyo zvizere, mupunga wakasviba, gorosi rakazara, oats, nezvimwe.

3. Iva Nezvibereko Nemiriwo

Zvibereko nemavheji zvinoonekwa sekudya kwakanakisa kana zvasvika pakurasikirwa nemafuta ezvidya sezvo iwo ari mashoma kwazvo mumacalorie uye kuadya iwo muzvikamu zvakakura hakuzokanganisa muviri wako nenzira ipi neipi. ^[4] . Izvi zvinokuchengetedza iwe kugutsikana kwenguva yakareba yenguva. Idya michero mitsva nemavhigi nekuzviwedzera kune masobho uye masaladi pachinzvimbo chekuva nesaradhi yekupfeka uye sauces.

4. Wedzera Mapuroteni Kudya

Mapuroteni macronutrient ayo anogona kukubatsira kuti ugare wakazara pane mashoma macalorie. Izvi zvinoita kuti zvive nyore kuburitsa zvidya zvako uye kupisa mafuta akazara emuviri. Zvinoenderana neongororo yakaitwa neAmerican Journal yeClinical Nutrition, vanhu vanotevera mapuroteni-ekudya vanopisa macalorie uye vanoaita kuti vagutsikane mushure mekudya. ^[5] . Zvakare kuve neakakwira-mapuroteni chikafu kuchakupa kuonda kwemhasuru uye izvo zvakakosha kana iwe uri kuyedza kutaura zvidya zvako.

5. Idya Zvakawanda Omega 3 Fatty Acids

Omega 3 fatty acids aripo muhove dzakaita salmon, mackerel, herring, nezvimwe. Aya mafuta acids anodiwa nemuviri kunyorovera uye ganda. Iyo cellulite muzvidya inogona kutyorwa pasi nerubatsiro rwema antioxidants aripo mune idzi mafuta hove uyezve, kuvapo kwe omega 3 fatty acids kunogona kugadzirisa ganda ganda ^[6] . Saka tarisa 4-5 servings yeoiri hove vhiki nevhiki kusimudzira cellulite kudzikisira.

6. Deredza Kudyiwa Kwemunyu

Kudya kwehuwandu hwemunyu chikafu kunokonzeresa kuchengetwa kwemvura yakawandisa iyo inovhara dumbu rako, chiuno uye zvidya. Kana ukawedzera munyu, mvura inowedzera kuchengetwa mumuviri wako panzvimbo pekusefetwa neitsvo. Izvi zvinokonzera hypertension ^[8] . Sekureva kweAmerican Heart Association, vanhu vanoda 2,300 mg yesodium pazuva uye kuva nezvakawanda kudarika ichi mari muchimiro chemasosi, mashupu emumagaba nefry zvinokanganisa system yako.

7. Kufamba (Treadmill)

Kufamba kwakanaka here kune zvidiki zvidya? Kufamba kunoshanda munzira mbiri - imwe, inoshanda senge yepasi muviri toning Workout uye maviri, inobatsira mukupisa macalorie mumuviri wese. Unogona kutanga nekufamba nhanho yakajairwa asi, ita shuwa kuti nhanho yako imwe neimwe yakasimba. Sezvo paunove wajaira kufamba, zvishoma nezvishoma wedzera kumhanya kwako, izvi zvichaisa kumanikidza pazvidya zvako uye kupisa mafuta ^[7] . Vavarira kwemaminitsi makumi matatu ekufamba pazuva.

8. Ita zvikwata

Masiketi ndiwo akakwana kurovedza muviri kune avo vanotakura akawedzera muviri mafuta muzvidya zvavo, chiuno uye garo. Ma squats anobatsira kuvaka yakaonda tsandanyama uye nekupa zvidiki, zvakaomarara uye zvine toni zvidya. Inogona zvakare kubatsira mukuderedza cellulite chete kana iwe uchiisanganisa pamwe neyakagwinya kudya. Rangarira iwo macalorie aunopisa, unowedzera mafuta waunorasikirwa kubva muzvidya zvako nemuviri wese.

9. Kusvetuka Tambo

Sekureva kweAmerican Council paKurovedza muviri kurasikirwa nemafuta kubva pane imwe nzvimbo yemuviri hazviite, unofanirwa kurasikirwa nemafuta kubva mumuviri wese kusanganisira zvidya. Kuita kuruka tambo kurovedza muviri kunobatsira pakurasikirwa nehuremu hwese hwemuviri uye nekucheka zvidya zvako. Inoshanda nekumisikidza iyo mikuru mikuru yemuviri wezasi uye inowedzera kuonda kwemhasuru. Ichi chiitwa chinovaka yako yemhasuru kutsungirira, panzvimbo yemhasuru zvidya izvo zvinokutendera iwe kuti uone kudzikiswa kwehukuru hwemakumbo ako sezvaunorasikirwa nehuremu.

10.Kumhanya (Treadmill)

Paunenge uchimhanya, iwe unopisa macalorie uye inosimudzira akaonda zvidya ^[9] . Nekudaro, kana ukamhanya kwezuva rimwe kana maviri uye ukazorora kwevhiki uye wotangazve kwemazuva mashoma hazvizokupe mibairo yakanaka. Iwe unofanirwa kumhanya zuva nezuva padanho rine mwero kuti upise mafuta ezvidya zvinobudirira. Chinangwa kwemaminitsi makumi matatu ekumhanya pazuva.

11. Kuchovha bhasikoro

Kuchovha chiitiko chemoyo chinobatsira kudzikisa mafuta emuviri wese kusanganisira zvidya ^[10] . Kutasva kutenderera kunoshanda pazvidya zvako nekuderedza mafuta pazvidya zvako. Uyezve, iwe unozopisa akawanda macalorie uchichovha bhasikoro zvinoenderana nehukuru hwebasa rako uye huremu hwako.

12. Yoga

Dzimwe yoga poses dzinogona kubatsira kudzikisa mahudyu ako kunge warrior pose, crescent lunge, mwarikadzi pose, padivi lunge, gondo pose, ndege pose, mutambi wepositi, uye chigaro positi. Chero iyo yoga positi iyo inokutendera iwe kuenzanisa pane rimwe gumbo iri kuzopokana nezvidya zvako. Nekudaro, aya ma yoga maitiro haatarise zvakananga mahudyu ako, zvinoshandawo pakurasikirwa nemafuta emuviri wese.

Mamwe Mazano Anobatsira Pakutsva Mafuta Gumbo

• Kwira masitepisi pane kutora lifti pazvinenge zvakakodzera.

• Kuchengeta chikafu chako kuchakutendera iwe chengeta iyo tebhu pane yakawanda yauri kudya.

• Dzivisa kuva nezvinhu zvine mafuta zvakadai semakeke, imbwa dzinopisa, burger, nezvimwe.

• Wana kurara zvakakwana zuva rega rega sezvo kurara kunozivikanwa kubatsira mukudzora uremu.

1. [1]Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Mvura, hydration, uye hutano. Kuongorora kweZvikafu zvinovaka muviri, 68 (8), 439-458. doi: 10.1111 / j.1753-4887.2010.00304.x
2. [piri]Vij, V. A. K., & Joshi, A. S. (2014). Mhedzisiro yekunyanyisa kwemvura kunwa pahuremu hwemuviri, muviri mashoma index, mafuta emuviri, uye chishuwo chevane huremu hwevakadzi vatori vechikamu. Zvinyorwa zvesainzi yesainzi, biology, uye mushonga, 5 (2), 340.
3. [3]Ludwig, D. S., Majzoub, J. A., Al-Zahrani, A., Dallal, G. E., Blanco, I., & Roberts, S. B. (1999). Yakakwira glycemic index chikafu, kunyanya kudya, uye kufutisa. Pediatrics, 103 (3), e26-e26.
4. [4]Charlton, K., Kowal, P., Soriano, M. M., Williams, S., Mabhangi, E., Vo, K., & Byles, J. (2014). Zvibereko uye miriwo inodyiwa uye muviri mashoma index mune yakakura samuenzaniso yepakati-vezera reAustralia varume nevakadzi. Nutrients, 6 (6), 2305-2319.
5. [5]Leidy, H. J., Clifton, P.M, Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D.,… Mattes, R. D. (2015). Basa reprotini mukurema uye kurasikirwa. IAmerican Journal yeClinical Nutrition, 101 (6), 1320S-1329S.
6. [6]Buckley, J. D., & Howe, P. R. (2010). Yakareba-cheni omega-3 polyunsaturated fatty acids inogona kubatsira pakudzora kufutisa-kuongorora. Nutrients, 2 (12), 1212-1230.
7. [7]Ryan, A. S., Nicklas, B. J., Berman, D. M., & Dennis, K. E. (2000). Kudya kwekurambidzwa uye kufamba kunoderedza kuisa mafuta mukatikati mevakadzi vakura vakafuta--. Iyo yeAmerican magazini yezvokurapa zvinovaka muviri, 72 (3), 708-713.
8. [8]Dahl, L. K. (1961). Rinogona kuitika basa risingaperi rakawandisa munyu kushandiswa mune pathogenesis yakakosha BP. American Nhoroondo yeCardiology, 8 (4), 571-575.
9. [9]Williams, PT (2013). Kukura kwekurema uremu kubva pakumhanya pane kufamba panguva ye6.2-yr inotarisira kuteedzera. Mishonga uye sainzi mumitambo uye kurovedza muviri, 45 (4), 706.
10. [10]Quist, J. S., Rosenkilde, M., Petersen, M. B., Gram, A. S., Sjödin, A., & Stallknecht, B. (2017). Mhedzisiro yekushandira kuenda uye yekuzorora-nguva yekurovedza muviri pakurasikirwa kwemafuta muvakadzi nevarume vane huremu hwakawanda uye kufutisa. International Zvinyorwa zveKufutisa, 42 (3), 469-478.

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