Dzorerazve Kurasika Kwako Kurasikirwa Kuronga Kuti Uwane Migumisiro Waunofanirwa
Kana iwe wakabata chikafu chekudya, unofara. Izvozvo zvinoreva kuti iwe wakanamatira purogiramu yako yekurasikirwa kwemazuva akawanda zvakakwana kuti muviri wako ubate uye uite kugadziriswa kuti urambe uine uremu huno. Zvechokwadi, kudya kwepatika kunokanganisa asi ivo vanowanzoitawo. Inenge imwe neimwe dieter inorwisa imwe panguva yekudya zvakanakisisa uye chirongwa chekuvhima.
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Saka iwe unokwira sei pamusoro penzvimbo yekudya? Usatarisa pamigwagwa sechinhu chakaipa, chitarisa semukana wekutarisa neurongwa hwako uye uite kuti huve hwakasimba. Zvibvunze mibvunzo iyi uye shandisa zvigadzirisho zvinokurumidza kuti uwedzere simba rako rekurasikirwa kweprogram.
- Ita kuti zvikamu zvako zviwedzere kuwedzera? Iwe zvichida wakaenzanisa zvokudya zvako pakutanga kwekudya kwako. Asi iwe wakanyatsoteerera here nezvokudya chikamu chakanaka chikamu ? Zviri nyore kuita kuwedzera zvishoma muhuwandu hwezvokudya zvaunodurura muhari kana kapuni pahota yako. Izvo zvikamu zvekukura zvikanganiso zvinogona kuwedzera pamagumo ezuva. Kurumidza kugadzirisa: Tora vhiki kuti uone zvokudya zvako zvakare, sezvawakaita pakutanga kwekudya kwako. Shandisa dhijitari kuti uwane kuverenga kwakarurama. Unogona kushamisika kuti zvikamu zvako zvakakura sei.
- Uri kuverenga makoriyori zvakanaka here? Iwe unogona kunge uchitevera kudya kwako kwezuva nezuva kweakoriyumu uye mishonga ine pepa pepanhau kana iri purogiramu yepaIndaneti . Iwe uchiri kungwarira nezvekusanganisa zvese zvokudya zvaunodya here? Wakambosvibiswa here nekutsvaga kudya kwako kudya? Kana uchitanga kuisa zvokudya nekurangarira, pane mukana wakaisvonaka wekuti iwe uri kukanganwa zvokudya pano neapo kana kupinda muchikamu chemazana chisina kururama. Kurumidza kugadzirisa: Tora magazini yako newe kwose kwaunoenda. Isai alamu pane smartphone yako, kana zvichifanira, kuzviyeuchidza kunyora zvokudya zvako.
- Iwe unofanirwa kuongorora zvakare nhamba yekoriori yaunoda kudya here? Kana iwe uine uremu huri kubudirira kusvika ikozvino, chiyero chemakoriro aunoda kudya zuva rimwe nerimwe zvichida chakaderera kubvira pawakatanga hurongwa hwako. Iye zvino kuti muviri wako uri kujekesa unoda zvishomanana makoriki kuti uende mumabasa ezuva nezuva. Kurumidza kugadzirisa: Dzokera zvakare uye uongororore nhamba yekoriori yaunoda kudya kuti uremerwe uremu. Shandisa muchina wekutsvaga muInternet kana chero ipi yeimwe nzira kuti uwane nhamba yakatsvaga iyo ichakutora iwe kupfuura uremu hwekupera kwako.
- Iko mafungiro ako akavandudzwa here? Kana iwe wakatanga chirongwa chitsva chekurovedza muviri uye iwe wakanamatira pazviri, hutano hwako hwepfungwa hwakave hwakawedzera. Zvikuru izvo! Asi zvinorevawo kuti muviri wako haufaniri kushanda zvakaoma - kana kupisa sezvikori zvakawanda - kuti uite basa rakafanana rebasa. Iwe haufaniri kunge uchida kuwedzera huwandu hwebasa raunoita zuva roga roga, asi iwe unoda kuita zvimwe zvigadziri. Kurumidza kugadzirisa: Kana iwe uine hutano hwakakwana nokuda kwekuita nesimba, ikozvino inguva yakanaka yekuwedzera marefu ekudzidziswa kwemukati kusvika purogiramu yako yevhiki nevhiki. Iwe unogona zvakare kutanga chirongwa chekudzidzisa-dunhu. Basa rekufambira dunhu rinovaka musimba uye rinopisa makoriyori neaerobic basa munguva shomanana. Kana iwe uine nguva, iwe unogonawo kuwedzera chikamu chechipiri chekudzidzira kusvika zuva rako nekufamba kwemangwanani kana manheru bhasikoro kutasva kuti utore makoriki akawanda.
- Uri kushingaira masikati here? Iwe unopa mubayiro wekushanda kwako nekushandisa nguva yose yezuva ugare padhesiki rako kana kurara panhovo? Basa rako roga roga risina basa ndiro chinhu chikuru muhuwandu hwekoriori iwe unopisa zuva nezuva. Kana iwe uchinge uchingotora nguva yakawanda yezuva, iwe hausi kutora zvakanakisa pane chikuru chekori-inopisa chikamu. Kurumidza kugadzirisa : Simbisa basa rako risina basa rinonzi thermogenesis (NEAT) nokuwedzera kufamba kumabasa ezuva nezuva. Simuka uye ushande pakombiyuta yako, tora matanho pane nzvimbo yepamusoro, ita nyore mabasa epamba paunoona terevhizheni. Mabasa akaita sekufamba imbwa uye kubindu ndezvenzira dzakanakisisa dzokusimudzira NEAT. Kushandiswa kuduku kunogona kuchinja zvikuru kana iwe uri mudunhu rekudya.
- Uri kuvaka musuru here? Izvo zvinowanzoitirwa dieters kurasikirwa nemasumbu kana vachirasikirwa nehutemi. Asi simba rako rekugadzirisa muviri rinononoka kana iwe uchinge warasikirwa nemisumbu, saka iwe unoda kuchengetedza misi yakawanda sezvinobvira. Imwe nzira yekuita izvi ndeyekuyera kwekudzidziswa. Kurumidza kugadzirisa: Iva nechokwadi chokuti zvinenge zviviri zvekushanda kwako kwevhiki nevhiki zvinosanganisira kudzidziswa simba. Izvi hazvirevi kuti iwe unofanirwa kuva mumiririri wemiti, asi muviri wakareruka muviri unofanana ne-push-ups nemapapu zvichakubatsira iwe kuchengetedza utano hwakanaka hwemuviri.
- Uri kudya mapuroteni akakwana here? Mapuroteni ave akaratidzirwa kuenzanisa zvimwe zvekugadzirisa kwemagetsi zvinowanikwa apo iwe uine uremu. Vatsvakurudzi vanotenda kuti izvi ndezvokuti mapurotini anotibatsira kuchengetedza mutsara tine uye nekuvaka mutsva mutsva. Kurumidza kugadzirisa : Ongorora mararamiro ezvokudya zvekudya kwako kwemazuva ano. Iva nechokwadi chokuti uri kuwana mapuroteni akakwana kuti uwane zvakakwana musimba iwe unoda kuchengeta utano hwakanaka hwemetabolism.
- Unofanira kuongororazve chinangwa chako here? Zvinoshungurudza kana iwe uchirova chironga chekudya, asi ingave nguva yakanaka yekugadzirisazve chinangwa chako. Zvichida uremu hwako huripo hwakanaka. Iwe unofarira sei ikozvino kwemuviri wemuviri? Unogona here kugara pauri uye unofara muchikamu chekuchengetedza ? Kurumidza kugadzirisa: Kana ukasarudza kuti iwe uchiri kuda kurasikirwa nekurema, tarisa zvitsva zvenguva pfupi kuti uzvichengetedze purogiramu. Ongorora zvinobudirira zvako uye zvibvunze kuti iwe unogona sei kusimudza bhar kuti uise zvidzidzo zvitsva.
- Iwe uchiri kushungurudzika here? Iwe uchiri kufanana newe sezvawakanga uri pazuva rimwe chete here? Zvichida kwete. Chimwe nechimwe chinodarika chinopinda nepakati chechimwe chikamu uye chikamu chinotevera chinowanzobatanidza hombe. Iyi ndiyo nguva inowanikwa uye tinosvikirwa pakuita zvisarudzo zvine utano zuva rese. Chinangwa chako chitsva chenguva pfupi chinogona kukubatsira kuti udzokezve muurongwa hwako, asi iwe unogona kushandisa nzira itsva yekukurudzira . Kurumidza kugadzirisa: tora nguva yekubvuma uye kuzvikudza nekufambira mberi kwako kusvika ikozvino. Chikafu chekudya chinenge chiri bheji yekukudza, saka zvipe chikwereti! Zvino, usanonoka kuisa mitsva mitsva iwe pachako kuti uchengetedze hurongwa hwako pane.
- Pane zvipatara zvingafanira kufunga here? Zvokudya zvezvokudya zvinowanzoitika uye inenge dzose dzakabudirira dieter dzinopinda imwe. Asi kana iwe wapfuura nenyaya iyi uye hapana yaro inoshanda kwauri, ingada kuva nguva yekuongororwa nachiremba wako. Panogona kunge kune chikonzero chekurapa kwekusakosha kwekurema. Kurumidza kugadzirisa: Mushure mekunge maedza zvose izvi kuronga zvigadziriswa, ita nguva yekutaura nachiremba wako . Mishonga yemishonga mitsva iri pamusika iyo inogona kushanda kune vamwe vanhu uye kurerutsa kurasikirwa kunogona kuve sarudzo kwauri.
Sources:
George A. Bray, MD; Steven R. Smith, MD; Lilian de Jonge, PhD; Hui Xie, PhD; Jennifer Rood, PhD; Corby K. Martin, PhD; Marlene Most, PhD; Courtney Brock, MS, RD; Susan Mancuso, BSN, RN; Leanne M. Redman, PhD. "Migumisiro yezvokudya zvepuroteni Zvakawanikwa pamusoro pekuneta, Kuwedzerwa kweMagetsi, uye Kuumbwa kweMuviri Panguva Yokudya." Nyaya yeAmerican Medical Association 2012; 307 (1): 47-55.
James A Levine, Sara J Schleusner naMichael D Jensen. "Simba rekushandisa risina basa." American Journal of Clinical Nutrition. Vol. 72, Nha. 6, 1451-1454, December 2000.
Russell J de Souza, George A Bray, Vincent J Carey, Kevin D Hall, Meryl S LeBoff, Catherine M Loria, Nancy M Laranjo, Frank M Sacks, Steven R Smith "Migumisiro ye 4 kuora-kurasikirwa kudya kunosiyana nemafuta, mapuroteni, uye ma carbohydrate pahuwandu hwemafuta, masonda akaonda, visceral adipose tissue, uye mafuta akakomba: zvinokonzerwa nePOUNDS LOST kutongwa. " American Journal of Clinical Nutrition January 18, 2012.
Phillips SM, Zemel MB. "Migumisiro yemapuroteni, mairi pamwe chete uye simba rakakwana pakugadzirisa muviri." PubMed.gov 2011; 69: 97-108.