Kana ukafunga shure pawakanga uri mwana kana kuti pwere, zvichida ungarangarira kuti kukwanisa kwomuviri wako kuchengeta makirogiramu kure uye kupisa macalorie zvinobudirira zvikuru, kwakanga kwakanyanya zvikuru kupfuura somunhu mukuru. Sezvatinokura, metabolism yedu inoderera, uye icho ichokwadi chinowanzoitika kuvanhu vazhinji. Kana izvi zvikaitika, chinhu chekutanga chakakanganiswa kugona kuderedza uremu. Zvinova zvakanyanya kuoma, kwete kungotaridzika zvakanaka, asiwo kunzwa wakakodzera uye uine hutano. Nzira iri nyore yekuita izvi ndeyekudya kwaunodya. Ngatitarisei kuti chii uremu zvokudya unofanira kunge uchidya nokunwa.
Poshi. Idya Chikamu chemazai uye Dairy Mazuva ese
piri. Mashizha Akasvibira Muriwo
3. Kunwa paGreen Tea
Four. Bhinzi neLegumes
5. Mhando dzakasiyana-siyana dzeGourds dzinodyiwa mukati mevhiki
6. Ginger Inogona Kubatsira Kuwedzera Metabolic Rate
7. Idya chikamu cheBerry Zuva rega rega
8. Popcorn Inogadzira Chikafu Chikuru
9. FAQs
Idya Chikamu chemazai uye Dairy Mazuva ese
Mazai uye dairy ndiwo maviri ekutanga masosi emapuroteni ane hutano anowanikwa zvakasikwa. Iwe unogona zvakare kutendeukira kuhuku, turkey, hove, hove dzegungwa uye mamwe masosi enyama yakaonda kune mamwe mabhenefiti. Kushandisa mapuroteni ndechimwe chezvinhu zviri nyore nzira dzekuderedza uremu nekuti ine maitiro akawanda. Kutanga, ngatinzwisise TEF kana Thermic Mhedzisiro Yekudya , izvo zvinokonzerwa kana uchidya. Izvi zvinodaro nekuti muviri unoshandisa ekuwedzera macalories kugadzira uye kugaya chikafu ichi. Pamapoka ese ezvekudya, mapuroteni ane iyo yepamusoro TEF, inogona kuunza kusvika pamakumi matatu muzana, inova yakapetwa kagumi kupfuura huwandu hwe3 muzana hunopihwa nemafuta.
Protein zvakare isarudzo yekuzadza, kunyanya zviwanikwa zveprotein yemhuka, saka izvi zvinodzivirira kubinji pazvipo zvisina hutano, uye inoita kuti dumbu rako rinzwe kugutsikana nenzira yakanaka. Protein zvakare chinhu chakakosha mukuvaka tsandanyama, saka kana iwe ukatora chikafu chine mapuroteni, inobatsira kushandura mafuta kuita tsandanyama, izvo zvinozoita. kuwedzera metabolism . Saka iwe uchadya zvishoma, kupisa zvakanyanya, uye kuderedza uremu.
Pro type: Zvikafu zvine mapuroteni zvakaita semazai uye zvekudya zvemugungwa zvinobatsira kushandura mafuta kuita tsandanyama, kuwedzera metabolism inowedzera uremu.
Mashizha Akasvibira Muriwo
Iron chinhu chakakosha mukuchengetedza chiyero chemuviri wako. Pamwe chete ne zinc uye selenium, inobatsira pakugara zvakanaka kwethyroid gland. Kana thyroid gland ikamira kushanda zvakanaka, matambudziko anotevera akadai kuderedza uremu ndiwo mhedzisiro. Miriwo yemashizha yakasvibira ndiyo nzira yakanakisa yekugadzirisa dambudziko iri sezvo ichichengeta simbi yako mukutarisa. Sipinachi, kare, zvose mhando dzelettuce , uye kunyange nzungu nemhodzi zvinopa mhinduro kurwisa dambudziko iri.
Pro type: Idya miriwo yakasvibira yemashizha kuti ugone kuonda nekusimudzira kushanda kwethyroid gland.
Kunwa paGreen Tea
Iyi ndeimwe yeakanakisa uye yakawanda nzira dzinoshanda dzekuderedza uremu . Ingosveta kapu yegreen tea katatu pazuva! Green tea yakapfuma mune antioxidants inonzi catechins uye polyphenols, ayo ari echisikigo metabolism boosters. Unogona kupisa anosvika zana macalorie pazuva, kana kudarika, neichi chinwiwa chiri nyore kugadzira. Zvisinei, iva nechokwadi chokuti hauzvidye padumbu risina chinhu; zviri nani kuva mushure mekudya, zvichisiya gaka re 45-60 maminitsi. Kana green tea isipo, inwa tembiricha yemukamuri kana mvura inodziya. Izvi inobatsira kupisa mafuta , uye zvakare anokuzadza iwe kuti urege kudyisa marudzi asiri iwo echikafu.
Pro type: Kapu yegreen tea inopedzwa 2-3 nguva pazuva inogona kukubatsira kupisa kusvika zana macalorie!
Bhinzi neLegumes
Bhinzi nema legumes, kunyanya kana uri vegan kana vegetarian, ndiwo sosi yakanaka chirimwa mapuroteni , uye kupa zvikomborero zvakafanana neprotein yemhuka. Pamusoro pezvo, izvi zvine pundutso yekupfuma mufibre, iyo yakakosha pakugaya, kuchengeta nhengo dzemuviri dziri mukushanda kwakanaka uye zvichigonesa kuparara kwechikafu. Ichi chi inoshanda mukuderedza uremu . Legumes ine amino acid inonzi arginine, iyo inobatsira muviri kupisa carbs nemafuta akawanda pane zvimwe.
Pro type: Bhinzi nenyemba zvine fiber uye amino acids, izvo zvinobatsira kuderedza uremu.
Mhando dzakasiyana-siyana dzeGourds dzinodyiwa mukati mevhiki
Kudya muchinjika-chikamu chegou ane uremu zvinobatsira . Mupunga unovava ine iron, magnesium, mavhitaminzi, fiber, potassium uye antioxidants. Iyo yakaderera calorie, inonyatso kuchenesa chiropa uye dzimwe nhengo dzekudya dzinowedzera metabolism uye inobatsira kuderedza uremu. Bhodhoro gourd rakakwirira mumvura, zvichiita kuti rive rakareruka, rinonyorovesa muriwo, rinorapa kusagadzikana kwekugaya, kubatsira kuderedza uremu uye kuzadza mvura yakarasika uye electrolytes. Ridge gourd inofanirwa kudyiwa kamwechete pasvondo pakudya fiber, vhitamini C yemukati, inosimbisa muviri uye kuderedza kuzvimba mukati memuviri, kuitira hutano hwematumbu uye kuderedza uremu. Gourd yakanongedzwa ndiyo yakanaka sosi yecarbs yakaoma, isina chero mhosva ine chekuita nekudya kwecarb.
Pro type: Idya zvakasiyana-siyana zvechikafu kuti uremerwe uremu zvinobatsira.
Ginger Inogona Kubatsira Kuwedzera Metabolic Rate
Ginger inowanzozivikanwa semashiripiti spice, inoshandiswa mazana emakore ekuderedza uremu . Inotakurwa nevhitamini A, C uye E, iyo wedzera immune immune , inonatsa muviri uye ine antioxidant-yakapfuma. Iinewo zvakasiyana-siyana zvezvicherwa zvakadai se potassium, mhangura, magnesium uye zvichingodaro. Ginger yakanakira kukwidziridza metabolism, kunatsiridza hutano hwematumbu uye kuderedza kuzvimba kwematumbo, uye kuwedzera kushanda kwenhengo dzekugaya, nekudaro zvichiita kuti uremu huremerwe. Inogona kupedzwa mumatii, soups, broths, sezvinonhuwira mukubika, uye zvakare se ginger mvura - iyo isiri chinhu kunze kweginger yakabikwa zvakanaka mumvura.
Pro type: Ginger inonhuwira yakakura yekurasikirwa nehuremu kana ichidyiwa mumatii, soups uye broths.
Idya chikamu cheBerry Zuva rega rega
Berries kugadzira kudya kukuru kwekurasikirwa kunyanya nekuti ivo vakapfuma mu ellagic acid. Iyi phytonutrient inobvisa mahara radicals kubva mumuviri uye inoibvisa zvachose. Inodzivirira kuzvimba uye inomisa collagen kubva pakuputsika nekukurumidza. Yakanakira kuonda uye kuwedzera metabolism yemuviri. Idya chikamu-chikamu che michero inobatsira - mastrawberries, mablackberries, raspberries, cranberries uye zvichingodaro inzira dzakakodzera dzekutora izvi phytonutrient mukudya kwako . Kunze kwemajikijoro nemichero, nzungu senge pecans uye walnuts, pamwe nemamwe marudzi ehowa akakodzera kudyiwa kune mamwe mabhenefiti.
Pro type: Kudya michero inzira yakanaka yekuderedza uremu, nekuda kweiyo ellagic acid yemukati.
Popcorn Inogadzira Chikafu Chikuru
Air-popped popcorn popped zvechinyakare ine paltry 30 macalorie paavhareji kushumira (usawedzera bota, toppings, seasoning uye flavouring!). Kwete izvozvo chete, popcorn yakapfuma mu polyphenols, rudzi rwe antioxidant inogona kuderedza kuzvimba. Inogonawo kuchengetedza hutano hwehutachiwana hwako, ine uwandu hwesimbi, uye ihwo husina kugadzikiswa zviyo, zvakasiyana nezviyo zvakanatswa mumusika, uye. yakanakira kuonda . Nekudaro, zvakare yakaderera mukudya, saka iwe uchazofanira kutora yako kutora kubva muzvibereko , miriwo, mukaka, nyama yakaonda, nzungu nemhodzi.
Pro type: Idya mapopcorn zvine mwero, sezvo chiri chikafu chinobatsira kuderedza uremu.
FAQs
Q. Chii chandinofanira kudzivisa?
TO. Zvizhinji zveizvi ndezvepfungwa! Chikafu chaunofanirwa kudzivirira kuti uwedzere kuonda zviri pachena zvinosanganisira chikafu chakaderera-chikafu uye chine mafuta akawandisa - madhirita ane shuga uye zviwitsi zvine shuga, zvikafu zvakakangwa, doro, chikafu chakaputirwa, chikafu chakapfuma trans mafuta , zviyo zvakanatswa, kunyanya kudya kwenyama tsvuku, kunyanya munyu uye zvichingodaro.
Q. Kana ndikatevera kudya kunovaka muviri, ndinofanira kuramba ndichiita maekisesaizi here?
TO. Kuita maekisesaizi kwakakosha kuchengetedza chiyero chemetabolism yemuviri uye kubatsira kurasikirwa. Cardio inopisa mafuta akawandisa, nepo kukura kwetsandanyama kwakakosha - sezvo tsandanyama inobatsira metabolism kupfuura mafuta. Saka musanganiswa we kudzidziswa uremu , yoga uye Pilates mamwe ematanho aungatora kuti urambe uchishanda nesimba.
Q. Kushaya hope kunokanganisa sei kurasikirwa nehuremu?
TO. Kana iwe usingaiti kurara zvakakwana , iyo metabolism inononoka nekuti inoda kuchengetedza simba rakawandisa kana wamuka! Izvi zvinokonzeresa kuburitswa kwecortisol, hormone inowedzera kushushikana, uye mazinga angangoita emafuta mukati memuviri zvakare. Saka kuderedza uremu kunowedzera kuoma!
