Dzidza tsanangudzo yemafuta asiri anokosha uye dzidza kuderedza kudarika mafuta akawanda
Zvisiri-zvinokosha mafuta emuviri zvakakora izvo muviri wako haudi kuti uite. Inonziwo mafuta akawanda anowedzera mafuta aya anoderedza simba rakawanda rinogona kushandiswa kuti rive mafuta panguva yekushaya nzara. Zvisiri-zvinokosha muviri wemafuta zvinodzivirira uye zvinodzivirira muviri.
Chii Chisiri Chinokosha Muviri Wakawanda?
Muviri wako unoda mamwe mafuta kuti uite mabasa anodiwa uye ane utano. Izvi zvinokosha mafuta emuviri zvakachengetwa mumapfupa ako, nhengo, pakati pehutano hwehutano uye mumasimba ako.
Varume nevakadzi vanoda hutano hwakasiyana hwemafuta emuviri anokosha.
Mafuta asina kudiwa kumabasa anokosha anonzi isiri-inokosha mafuta. Iyi mafuta yakawedzerwa kana akawandisa inoshandiswa kuchengetedza, nekudzivirira uye kuchengetedza nhengo dzinokosha. Izvo zvisina-zvinokosha mafuta zvinogona kuchengetedzwa nhengo dzese (dzinonzi mafuta episceral ) kana dzinogona kuchengetwa mumuviri wose pasi peganda (inonzi subcutaneous fat).
Sei Ndine Muviri Wakawandisa Fat?
Pane zvikonzero zvakasiyana-siyana kuti iwe ungaguma uine mafuta akawanda kupfuura iwe unoda. Mahomoni, genetics, nhoroondo yemhuri uye zvimwe zvirwere zvinogona kuchinja huwandu hwamafuta asingadi huri mumuviri wako. Asi kazhinji, mafuta akawanda mumuviri ndiwo mugumisiro wekudya makirogiramu akawanda mukati mezuva.
Kana iwe ukadya zvokudya zvakakwirira mumafuta ezvekudya kana kana ukadya mamwe makoriki kupfuura iwe unoda zuva rega rega , muviri wako unochengetedza huwandu hwekoriki seanamafuta. Kunyangwe kana chikafu chamunodya chikafu kana kuti chinopa zvipo zvinokosha zvekudya, iwe uchawana mafuta kana iwe uchidya zvakanyanya.
Chimwe chikonzero icho vanhu vanogona kuwana mafuta emuviri ndekushaiwa basa. Semuenzaniso, kana iwe uchidya kudya kwakakodzera, uye iwe unoramba uine koriori yakaderera, mararamiro ako ehupenyu angakonzera kuneta.
Nzira Yokubvisa Kusava Nayo Inokosha Nyama Fat
Iwe usati wafunga nezvokubvisa mafuta akawanda, unofanira kuenzanisa mazana emafuta emuviri .
Enzanisa nhamba yako kuti uone kana muviri wako mafuta muhutano uine hutano kana kuti iwe uwandisa. Kana uchida kuderedza mafuta pamuviri wako, kune nzira dzakawanda dzakasiyana siyana dzaungasarudza.
- Kudya. Kufamba nezvokudya ndeimwe yenzira dzakakurumbira dzekuderedza mafuta asina muviri anokosha. Iwe unogona kuderedza huwandu hwezvokudya zvaunodya zuva rega roga kuti ugadzire kukanganisa kwekoriori kwekurasikirwa uremu .
- Dzidzira. Chiito chepanyama kubva kubhizimisi kana kusaita basa rinogona kukubatsira iwe kurasikirwa nemafuta. Kana iwe uri mutsva yekuita zvekurovedza muviri kana iwe uri kunyanyisa, unofanira kutanga zvishoma nezvishoma kuti urege kukuvara kana kupisa. Iwe unogona kutanga utambo hwekutanga kumba kuti upise mafuta uye makoriyori.
- Gadzirai kudya uye kushandisa muviri. Vakawanda vakachenjera dieters vanogona kuderedza mafuta nekubatanidza hutano hwakaderedzwa nekoriori kudya nekurovedza muviri kupisa makoriki akawanda . Iyi nzira yekubatana ndiyo imwe yenzira dzakanakisisa dzekurasikirwa nemafuta uye kuchengetedza mapaundi kubva pakudzoka.
- Nzira dzokuvhiya. Kune marudzi akasiyana-siyana emishonga ekurapa kuderedza mafuta emuviri. Aya maitiro anofanirwa kuitwa nearechi-chiremba anozivikanwa uye inogona kuve yakadhura, asi yakasarudzo dzakanaka kune vamwe vanenge vakanyanyisa kudarika kana kuti vakanyanyisa.
Mafuta chinhu chinokosha chemuviri wako. Asi zvakakosha kuchengeta mafuta asina muviri anokosha pahutano hwakanaka hwekugara kwenguva refu.
Sources:
Nzvimbo dzekurapa nekudzivirira. Kuongorora Kukura Kwako. Kurongeka kwezvokudya, Kuita muviri uye kuwedzera. http: // http: //www.cdc.gov/healthyweight/assessing/
National Heart Lung uye Blood Institute. Kuongororwa Nengozi Yako Yeutoro uye Utano. National Institutes of Health. https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm
Shape Up America. Zvose Zvaunoda Kuziva Pamusoro Pemuviri Fat. http://www.shapeup.org/bfl/basics1.html