Kana uri kuedza kubvisa ucheche hunomanikidzwa mafuta, iwe unganetseka kana kushanda ndiko mhinduro. Zvinosuruvarisa, kumhanya haisi nzira inopisa moto yekuderedza uremu . Nenzira imwecheteyo, haisi nzira yakavimbiswa yekurasikirwa nefodya yako, dumbu, pooch, kana chimwe chinhu chipi zvacho chausingadi-saka-chine rudo. Ichokwadi zvakare kuti hauzokwanisi kurasikirwa nemafuta kubva munzvimbo yako yepamu chete nekutsvaga yako abs nemakwenzi kana mamwe masimba ekudzidzira .
Kurasikirwa nebhumbu mafuta, unofanira kuderedza muviri wako wose mafuta. Kunyange zvazvo kumhanya kunogona kukubatsira iwe kurasikirwa nemafuta , iwe uchange uine kubudirira kwakawanda kuburikidza nehutano hwakanaka, hushoma-koriori. Uye, kunyange zvakadaro, yako genetics inotarisa kuti zvipi zvichange zvarasikirwa nemafuta kutanga.
Nzira dzekurasikirwa neBelly Fat
Heano mamwe mazano ekurasikirwa (uye, somugumisiro, dumbu remafuta) nekumhanya uye kudya kwakanaka, kwekoriori:
- Cardio chiito : Tarisira kwemaminitsi makumi matatu emotokari yemuviri mumoyo wako unofanirwa kutaridzika mumazuva akawanda evhiki. Kuti urege kudzima nekukuvara, shandura pakati pekumhanya uye kupedza-kurovedza mabasa , zvakadai sebhasikoro, elliptical trainer, kutamba, kushambira, kana kufamba.
- Zvikwereti gumi nezviviri : Vamwe vanhu vanozviona zvichibatsira kutarisa matanho avo ezuva nezuva. Zvinotora mashomanana ematanho zviuru gumi pazuva kuti udzivirire kuwedzera, saka chinangwa kune izvozvi apo iwe uri kuedza kurasika uremu.
- Simba kudzidzisa : Itai kuti muviri wose udzidziswe simba muitiro wako kaviri pavhiki. Iwe hausati wadikanwa kusvika kune zvigadzirwa zvemafashoni zvakanyanyisa sezvo iwe unogona kuita zvimwe zvezviito zvekudzivirira muviri kumba. Iva nechokwadi chokuti uri kuita muviri wepamusoro uye muviri wakadzika muviri , pamwe chete nekugadzirisa maitiro ekusimbisa .
- Ziva rako chinangwa chekoriori : Shandisa zuva rega caloric kushandisa calculator kuti uone kuti ingani makoriri iwe unonyatsoda zuva rega rega. Kana uchinge uine nhamba iyoyo, iwe unofanirwa kuumba kukanganisa-kuburikidza nekubatana kwekudya kana kuita zvekuvhima-kwema 3500 makoriki pavhiki (kana 500 pazuva) kuti urasike pondo pavhiki.
- Zvokudya diary : Nyora pasi zvinhu zvose zvaunodya nokunwa kuti uchengetedze mazana emakoriji aunenge uchitora uye uone maitiro akaipa aunoda kururamisa. Iwe hauzove wakanyanyisa kuenderera mberi kana iwe uchiziva kuti unofanira kunyora pasi.
- Ita zviduku zvishoma zvekudya : Tarisa pakuita zviduku kuchinja kwekudya kwako , zvakadai sekuchera soda nguva dzose nekuwedzera michero yakawanda uye veggies.
- Dzivisa kudya zvakagadziriswa: Zvinoshandiswa muzvakachengetwa zvinhu uye zvokudya zvekunwa zvinowanzozara nemafuta anotengesa, shuga yakawedzerwa, uye yakawedzerwa munyu. Izvo zvinhu zvitatu zveavo zvakanyanyisa zvinogona kuita kuti zvive zvakaoma kuderedza uremu.
- Chikamu contro l: Tarisa hukuru hwemugove wako , kunyanya mushure mekushanda, apo iwe unogona kunzwa uchiedzwa kuti udye zvishoma zvishoma nekuda kwezvose zvikamu zvawakapisa panguva yako . Ita matanho zana e-calorie akagadzirira kumba, saka hausi kuedzwa kuti uende mhiri. Kana uchidya kunze, ugoverana kudya-kana kudya hafu yezvokudya zvako uye uende kumba.
- Chengeta mabhii ezvokudya zvakanyatsonaka . Kungoti nokuti zvokudya zvakaderera mumafuta hazvirevi kuti hazvikwi mune zvimwe zvinhu, kufanana nekarbs uye shuga. Dzimwe nguva shuga ichawedzerwa kuti iite kuti kurasikirwa kwemavhiri kubva kumafuta. Zvokudya zvakadai saradi yakashongedzwa, marinades, mayonnaise, uye sauces kazhinji dzine mafuta akavanzwa uye akawanda emakori.
> Sources:
> Nzira 8 Dzokurasikirwa neBelly Fat uye Kurarama Upenyu Hwakapfuma. Johns Hopkins Mushonga. https://www.hopkinsmedicine.org/health/healthy_heart/eat_smart/8-ways-to-lose-belly-fat-and-live-a-healthier-life.
> Belly Fat muvakadzi: Kuitora uye Kuchengetedza. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/belly-fat/art-20045809.