Kudzidzira muviri kunobatsira iwe kudzora uremu hwako, asi zvichida kwete nenzira yaunofunga. Kana iwe ukaita masvomho, kurovedza muviri hakuzokubatsiri kurasikirwa nehuwandu kana iwe uwedzerereka - sezvo zvichizoitika, zvidzidzo zvakaratidza kuti kucheka makoriya kunoshanda zvakanyanya kupfuura kuedza kupisa chero imwe yero makoriyamu kuburikidza nekuwedzerwa kwekuita muviri.
Apo kurovedza kunonyatsojeka kuri mukukubatsira iwe kuramba uchirema kana iwe wakarasika.
Kuita muviri kunobatsirawo kune zvakakosha pakukwegura kwehutano kazhinji.
Kudzidzira muviri: Weight Control uye Maintenance
Heino dambudziko nekurovedza muviri sekungofanana nekurema kwemafuta: haisi kupisa iyo yakawanda makori. Semuenzaniso, kufamba kwemazuva mashoma kwemaminitsi makumi mana kunopisa makirogiramu mazana mana - inenge yakaenzana yemakoriori sechinhu chinokonzerwa nekake yekake kana shuga-yakakura shuga-inotapira kawa yekumwa.
Sezvo iwe uchida kupisa makirori anenge 3 500 kuitira kuti urasike imwe pondo, kana iwe uchinge uchinge uchifamba kwemaminitsi makumi mana kana masere kana makumi mapfumbamwe iwe uchinge wanyura kubva paundi imwe (uchifunga kuti wakagara kure nemafuta nekofi panguva ino). Kana iwe uchida kufamba nemhepo panzvimbo yejog, iwe unofanirwa kutarisira kupisa anenge makori mazana matatu emaminitsi makumi mana akafanana pamutsara, zvichiita kuti zvive zvakanyanya kuoma kufamba kubva kurema.
Ichokwadi ndechokuchera makorikori - kubvarura avo donuts uye kofi nekucheka kumashure kazhinji pakudya kwako - kuchakubvumira kuti uite zvinangwa zvekurasikirwa kwako zvinokurumidza kukurumidza kupfuura kurovedza muviri.
Saka Sei Uchirovedza Kwazvo?
Zvidzidzo zvechiremba zvinoratidza kuti kana uchinge warasa uremu, kuwedzera kunyanya kushanda kuchakubatsira kuti usadzoke zvakare. Izvi zvinogona kuva nokuti chirongwa chekuita muviri nguva dzose chinowedzera simba rako remetabolism , zvinoreva kuti iwe unopisa makoriri akawanda zuva rose-kunyange kana iwe uri kurara.
Zvimwe zvikomborero zvekurovedza muviri kwekureruka uye kukwegura kwakanaka zvinosanganisira:
- Kuramba uine musimba: Sezvatinokura, tinowanzorasikirwa nemasuru uye tinowana mafuta. Ichokwadi, pakati pezera remakore makumi matatu nemakore makumi mapfumbamwe nemana makumi mapfumbamwe nemana, chikamu che15% chemuviri wako wakasimba uchapera, zvichiguma nechepasi metabolism (uye zvichida kuwedzera kuwedzera). Asi iwe unogona kushandisa maitiro ekubatsira kuti uchengetedze maronda ako uye uchengetedze muviri wako.
- Simba yekuvaka nekugadzirisa: Mushure mokuita muviri wako unofanira kugadzirisa mishonga yakaneta uye kuvaka zvitsva. Sezvo zvose izvi zvinotora makorikiti kuti uite, kushandisa zvakawanda zvinokubatsira kudzora uremu hwako.
- Kuita kuderedza kusina kukodzera: Zvinokwanisika kuti kudzidzira mushure mokudya kuchaita kuti kudyiwa kusanyanya kushanda, nokudaro uchibvumira makirogiramu angadai akabatanidzwa mumuviri wako kuti apfuure.
- Kubatsira iwe kuita sarudzo dzakanaka: Kuita muviri kunoderedza kushushikana, kunokubatsira kurara, uye kunoita kuti ufare. Zvose izvi zvinoderedza tsika yako yekudya zvisina kunaka.
Kuita zvekuita muviri kunogona kubatsira kubvisa njodzi dzako pamamiriro ezvinhu akadai sehutano hwemwoyo uye chirwere cheshuga, uye inogona kukubatsira kuti uchengetedze njodzi yako kana iwe uchitove uine chirwere chisingaperi. Izvo zvinogona kukupa simba rakawanda uye rakaratidzwa kuvandudza hukuru hwevanhu vakuru hwehupenyu.
Hapana hutano hwemunhu wese. Kazhinji, National Institutes of Health inokurudzira kuti vanhu vakuru vave nemaminitsi makumi mashanu emitambo yekuita mabasa mashoma pavhiki. Izvozvo zvinogona kushandura mumaminitsi makumi matatu ekutanga kufamba zvishanu kavhiki.
Kunyange zvazvo kurovedza muviri kwakachengeteka kumunhu wose, unofanira kutaura nachiremba wako pamusoro pezvirongwa zvako zvekuita. Anogona kukwanisa kukubatsira kuita purogiramu yekudzivirira kuora kunosanganisira muviri uye kudya kwakanaka uye izvo zvichakubatsira kuti uite zvinangwa zvako.
Sources:
Evans WJ et al. Chikafu, Kuita muviri uye Utano Hwehutano. Zvinyorwa zveChikoro Chekudya Zvakakwana uye Dietetics. June 1997, p. 632-638.
National Heart, Lung uye Blood Institute / North American Association yeChidzidzo Chekuwedzera. Nzira Inobatsira Kutora, Kuongorora, uye Kurapa Kwekuwedzera Kuwedzerwa uye Kuwedzera Kuwanda Kwevanhu Vakuru. October 2000.
NIH Medline Plus. "Kuita zvekudzidzira ndiko Kunokosha Kukura Kweutano." Zuva ra2015 nharo: p. 2-3. Inowanikwa paIndaneti Gumiguru 27, 2015.
Wilkin LD et al. Simba mari yekufananidza pakati pekufamba uye kumhanya mumwero wevanhu vane mafungiro. Zvinyorwa zveSimba uye Chirongwa Chekutsvakurudza. April 2012; 26 (4): 1039-44.