Icho chinhu chehupenyu kuti iwe paunenge uchikura, muviri wako unoda zviduku zvishoma . Icho chinenge chichimhanyisa, asi kune nzira dzokugadzirisa nayo uye uchiri kufara zvimwe zvekudya zvako zvaunoda.
Kutanga, nei izvi zvichiitika?
Izvo zvose nezvemetabolism yako, iyo inokwanisa muviri wako kuputsa mishonga uye kuishandura kuti ive simba kana kuichengeta semafuta paunotora mune simba rinopfuura iwe unopisa.
Zvakawanda zvemasabetism ako zvine chokuita nemasisita mashoma. Sezvo masero emasumbu akabatikana achifambisa muviri wako uye achiita zvinhu, anoda simba, asi masero akawanda anongogara ipapo asingaiti chinhu kunze kwekuchengeta mafuta.
Muzvakawanda, murume ane huturu hwakawanda kupfuura mukadzi ane uremu humwechete kuitira kuti ave nechepamusoro chemetabolism. Uye, zvechokwadi, zera rinoitawo kusiyana kwakakura zvakare.
Paunenge uchiri kuyaruka kana mumakore makumi maviri, unhu hwako hwemetabolism hwakareba. Asi, pavanenge vava nemakore makumi matatu, unotanga kurasikirwa nepfungwa shomanana uye kuisa mafuta akawanda. Iwe unogona kunge usingazvioni zvakanyanya pakutanga, asi sezvaunokura musimba yako mashoma ichaderera zvakanyanya, uye yako metabolism ichatsika nekuda kwayo.
Kurasikirwa kwemisumbu kunoderedza nhamba yekoriyamu yaunoda kuti urambe uine uremu hwezvino, uye kana ukaramba uchingodya kudya kwakafanana kwemaoriro zuva rimwe nerimwe usingashanduki uwandu hwako hwekuita basa, iwe uchatora zvishoma nezvishoma.
Pound kana maviri pagore zvingaita sezvakawanda pakutanga, asi pamakore, uremu hunogona kuwedzera, uye iwe unogona kuisa njodzi yekuve yakanyanyisa kana kuti yakanyanyisa.
Kudzivirira Kukura Kuwana Sezvaunoita
Iwe haugone kudzoka shure kweawa uye ugova wechidiki zvakare, asi kuwana uremu husingadi hahudi kuve kusingadzivisiki kana iwe ukaedza kuedza.
Heuno zvaunogona kuita pamusoro payo.
Ramba uchishingaira (kana kuti ita basa) . Kuwedzerwa kwekuita muviri kunogona kukubatsira iwe kuramba uine uremu. Kuramba kudzidzira kufanana nekusimudza kusimba kunogona kuwedzera musimba wako, izvo zvinogona kuwedzera yako metabolism uye nhamba yekoriori yakatsva. Inowedzerawo simba rako uye zvakakwana kufanana. Mabasa eAerobic akadai sokumhanya kana kufamba achipisa makorikori paunenge uchifamba. Izvo zvakanakawo kune moyo wako hutano.
Verenga count your calories. Verengai zuva rega rega ramoriro neHarris-Benedict formula . Iwe unogonawo kuisa mari mukicheni kusvika iwe uchinetseka nekufungidzira kushumira zvakakura zvezvokudya zvaunodya.
Tarisa zvaunodya. Kunyangwe iwe unogona kudikanwa mashoma emakirori, iwe uchiri kudikanwa kuwana vitamine yako yezuva nezuva neyemigodhi inosangana. Sarudza chikafu-zvinyoro zvokudya zvakadai sezvibereko uye zvinomera uye zvinotapira miriwo zvakaderera mumakori uye zvine mavitamini nemaminera. Maonda emapuroteni akadai sehove uye hove dzegungwa zvakaderera mumakirori uye ane omega-3 fatty acids zvokuti zvokudya zvakawanda zvinoshaikwa. Iva nechokwadi chekuti unowana zvakawanda zvepamusoro-fibhi zvekudya (kwete mishonga yemashizha, michero yose, marumusi, uye 100-muzana michero yezviyo zvakakwana).
Cherechedza doro rako. Doro ine mamwe makoriyoni paawa imwe chete kupfuura makhahydrates kana mapuroteni asi haine imwe yehutano .
Kunyanya iyo inowanzobatanidzwa nevanokanganisa zvinotapira zvinowedzera mamwe makoriri.
Sources:
Academy of Nutrition uye Dietetics. "Kudya uye Kuita Kurarama Kwekurapa Kunoita Utano Hwakanaka."
IUnited States Dhipatimendi Rezvekurima Nehutano neHuman Services. "Dietary Guidelines for Americans 2015-2020."
United States Dhipatimendi Rezvekurima. "Simudza Masoro Kuti Usimudze Aging Metabolism, Kupera Kwemaviri Kuwana."
United States Natural Natural Library yeMishonga, National Institutes of Health. "MedlinePlus: Kukwegura Kwekuchinja Muviri."