Iwe haufaniri kuverenga zviuru zvezviremera kurasikirwa mirayiridzo kuti uwane mazano akaisvonaka ekuderedza uremu. Mazano akangwara ekuchenjera akawanda anogoverwa nevanhu vasingaverengeki vanorayira kudya, vanachiremba, vadzidzisi vemafaro uye vadzidzisi vezvokudya. Zvechokwadi, mapurogiramu ekurasikirwa kwezviremba ayo ave akaratidzirwa kushanda ane zvinhu zvishoma zvakafanana. Kana iwe ukagona kutarisa zvinhu zvitatu izvi zvinokosha, unenge uri munzira yako yekurasikirwa.
Idya Zvakakosha Zvokudya
Kana ukasarudza kudya kwakanakisisa-kukurudzira kudya , asi udye zvakawanda kwazvo, chirongwa chako chekureruka hazvizoshandi. Kutaura zvazviri, kukanganisa kwakajairika kunowanzoitwa ne dieters ndiko kudya kwekudya kwezvokudya uye zvekudya zvavanofunga kuti zvine utano. Zvinosuruvarisa, kunyange zvimwe zvokudya zvekudya zvinogona kuva zvakaipa kuti uwedzere kurasikirwa .
Kuti uremerwe uremu uye uhuchengetedze, unoda kudzidza kuti ungadya sei zvakakwana zvezvokudya . Semuenzaniso, mukaka wekuku wakanaka kune iwe, asi kwete kana iwe uchidya zvakawanda kwazvo. Amamondi? Yep, ivo vane hutano, asi kwete kana iwe uchidya zvinopfuura zvaunoda. Unodya kudya kunofadza here? Izvo zviri nani kumuviri wako kudarika zvokudya zvisingabatsiri, asi zvicharamba zvichiita kuti uwedzere kuwanda kana iwe ukadya zvakawanda kwazvo.
Gara kune zviyero izvi chikamu paunoronga kudya kwekurasikirwa nekurema :
- 1 kushanda kwe cereal = ukuru hwebhande rako
- 1 kushandiswa kwemashizha (rice, pasta, mbatata) = hafu yebhokisi
- 1 kushandiswa kwechizi = 4 dhaka yakaiswa
- 1 kushanda kwemichero = baseball
- 1 kushandiswa kwemargarini kana bhuru = 1 dice
- 1 kushumira kwechikafu, hove, hukuku = chikamu chemakadhi
Count Calories
Zvimwe zvirongwa zvekurasikirwa kwezviremba zvinoshambadza kuti koriori kuverenga haisi kudiwa. Asi chinonyanya kukosha ndechekuti kurasikirwa kwemazivi kunowanikwa apo iwe unogadzira simba rakashata uye iwe unoda kuverenga makoriro kuti uone kuti uri kusvika kune iyo.
Kurori yakakodzera kuverenga kunogona kuonekwa semhizha inopedza nguva, asi nekuwanikwa kwemafaira ekufambisa, zvakava nyore kuti vanhu varambe vachiona zvavanodya. Kana iwe uine smartphone, koriori kuverenga hakuzotoreki kupfuura mashomanana mashomanana uye nhamba dzako dzose dzakachengetwa kuitira kuti iwe uzvione zvakare pane imwe nguva gare gare.
Mushure mekutanga kuverenga makorikori, muchadzidza mazana emakoriji amunopedza mune rimwe zuva. Vanhu vazhinji vanogona kuderedza kudya kwavo kwezuva nezuva nemazana mashanu emakoriori pazuva kuti vaone kurasikirwa kwehutano kwepondo rimwe pavhiki.
Tungamira Zvimwe
Kunzwika pachena, zvakarurama? Asi izvi hazvireve kuti unofanirwa kuita zvekushandisa. Kune vamwe vanhu, kurovedza muviri kunopesana navo. Semuenzaniso, kana iwe ukazadza basa rakaoma mangwanani uye uchishanda zororo rose uchirara pamubhedha, iwe uchazoguma uchingopisa zvishoma maekoriyumu kubva pane kufamba kune munhu asingashandisi uye anoita basa risina basa hwemaitiro avo ezuva nezuva.
Kwete-maitiro ekuita thermogenesis (NEAT) izwi rinoshandiswa nevasayendisiti kurondedzera makoriro akapiswa kubva pane kusina basa rekushanda. Pasinei nokuti iwe unoshanda kana kwete, iva nechokwadi chokuti yako NEAT inowedzera zuva rega rega. Funga zvimwe zvezviitiko izvi. Iyo koriori inopisa chimwe chinhu chimwe chinhu chiduku, asi kana iwe uchiita chimwe chinhu mune imwe nguva nguva imwe neimwe yako, NEAT yako pakuguma kwezuva ichave yakakosha.
- Kuisa nguo dzokuchenesa = 26 kcals / 15 mins
- Kutakura fenisha, mabhokisi = 100 kcals / 15 mins
- Kutamba / kumhanya nevana vako = 40 kcals / 15 mins
- Kufamba uchiri kutakura mutoro (<15 pounds) = 56 kcals / 15 maminitsi.
Vanhu vakawanda vanozoita zvimwe zvayo nemazano matatu aya ekurasikirwa. Zvechokwadi, kune dzimwe mamiriro ezvinhu apo zvinetso zvakakosha, zvakadai sechirwere chekurapa, zvinogona kuita kuti kuora muviri kuve kwakaoma. Asi kune vanhu vakawanda, kuyerwa kwemazimbirwo emapupa kusvika kune equation iri nyore: kudya zvishomanana, shandisa zvakawanda.
Sources:
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.
Chikamu Kuparadzanisa. Ramba Uine Ziso Pamagetsi Kukura, Ndeupi musiyano pakati pezvikamu uye kushumira?
Veronique Provencher, Janet Polivy, C. Peter Herman. "Kuonekwa kwakanaka kwezvokudya." Kana iine utano, unogona kudya zvakawanda! " Appetite Volume 52, Issue 2, April 2009, Mapeji 340-344.