Tevera izvi uye usingaiti kana iwe uri mumakore makumi maviri kana makumi matatu
Kurasikirwa kwemahombekombe kunogona kunge kwakaoma pane imwe nguva. Asi kurasikirwa kwevakadzi vaduku kunogona kunge kwakaoma zvikuru. Vakadzi vanotarisana nematambudziko akasiyana-siyana pavanoedza kurasikirwa nehupfumi mumakore avo makumi maviri nemakumi matatu. Munguva iyoyo, vakadzi vazhinji vanopedza kudzidza kubva kuchikoro, vanofamba, vanoroora, vane vana, uye vanogadzira mabasa. Izvozvo hupenyu hukuru hunochinja hunoita kuti kuwedzera kuwedzerwa kuve nyore uye kuora muviri kunorema.
Kuora Kukura kweVasikana Vakadzi: Dos uye Don'tts
Mazano ezvehutano zvevakadzi mumakore avo makumi maviri nemakumi maviri anofanirwa kugara achifunga nezvemaitiro ehupenyu akasiyana-siyana, zvinetso zvepfungwa, uye kuchinja kwevanhu kunowanzoitika mukati memakore gumi iwayo. Hasi dzose idzi mazano anogona kushanda kwauri. Nyora rondedzero kuti uone kuti tsika ipi inogona kuchinja iwe unogona kuita kuti zvishoma zvishoma.
- Unoteerera kutarisa kuduku mune zvaunodya. A weight gain study yakabudiswa muJAMA yakaratidza kuti mukadzi wechidiki angada sei kuwedzerwa zuva rega rega caloric kudya kubva kuBMI yakakwana ye 23 kusvika kune BMI inenge yakazara ye 29 pamusoro pemakore 28. Vatsvakurudzi vakafungidzira kuti kuwedzera kuduku kwekodhi 370 chete pazuva kwaizoita mano. Kunyanya, kuburikidza nekuwedzera imwechete ye shuga-yakinwa doro uye yekufamba imwe miniti zvishoma pazuva kwaizoita shanduko yakawanda yakakwana iyo, kana ichidzokororwa nguva dzose, inogona kukonzera kuwedzera mu BMI.
- Usafuratira musuru. Tsvina inochengetedza kuti muviri wako uwedzere uye unobatsira kuumba muviri wakagwinya. Zvechokwadi, mapurogiramu ekuvaka masimba emagetsi achakubatsira kuvaka nekuchengetedza simba. Asi iwewo unofanirwa kudzivisa fad kudya uye kukurumidza kurasikirwa zvirongwa uye kunyange mamwe maitiro ekugadzirisa anokurudzira kusakara kwemasuru. Maererano naAriane Hundt, MS, " juice inochenesa , zvishoma-calori kudya uye kwenguva yakareba cardio workouts ichaita kuti iwe urege kurasikirwa nemisimba, iyo inononoka kusanganisa kwako uye inokuita kuti uise mafuta nokukurumidza paunotanga kudya kudya." Hundt ndiye muvambi yeBrooklyn Bridge Bootcamp uko inodzidzisa vechidiki kuti vave vakakwana uye vane utano.
- Iva nehope yakakwana. Zviri nyore kuti ushande nehope kana uchiri muduku. Kana iwe uine vana vaduku mumba mako, ungasatombova nechisarudzo. Asi kana uri kuedza kukanda uremu mumakore ekuma20 uye makumi matatu, kurara kunokosha. Vatsvakurudzi vakaona kuti tinoita sarudzo dzekudya zviri nani patinenge takazorora zvakanaka. Saka kana urikuwana zvakaoma kuti ugare kure nezvinhu zvisina kudya, edza kuwedzera kurara kuti uremerwe uhu nekubudirira .
- Usadya uchigadzirwa zvisina kudya zvinokonzerwa neshuga yakawedzerwa. Zviri nyore kubata zvokudya zvisingabatsiri pamhashu paunenge wakabatikana. Asi kana ukasarudza kudya zvisina kudya uye shuga yakawedzerwa zvinenge zvakaoma kurasikirwa nemafuta. "Kuti uone kuti kurasikirwa kwakawanda, iwe unoda kudzidza nezvemafuta kurasikirwa kudya, zvinoreva kuti unobatanidza mapuroteni nemiriwo kanomwe pazuva uye kubvarura shuga uye kushandiswa kudya ," anodaro Ariane. Zano rake rinotsigirwa nekutsvakurudza. Chimwe chidzidzo chakaongorora vakadzi vanoda kusvika 9000 vakawana kuti vakadzi vaidya zvokudya zvishoma kudarika vaigona kuramba vachirema muviri muzana remakore makumi maviri nemaviri.
- Tenda iwe pachako. Iyo hairezwi seyakaoma-core zano, asi kana iwe kana kwete iwe unotenda kuti iwe unogona kuderedza uremu inogona kuita basa rinokosha kana kana iwe usingatomboiti. Ariane anotaura kuti inobatsira mukurema kwekugadzirisa zvakare. "Kana vanhu vachiramba vachiremera kana vachingorasikirwa nayo zvinowanzoenderana nemafungiro avo uye kufunga kwavo," anodaro. "Kana mumwe munhu achifunga kuti kusvika pachinangwa chako kuyerwa ndiko kuguma kwekuedza kwako ipapo kuchinja hakuzoperi. Uyezve, mumwe munhu anoramba achizviona semafuta kana asina kukodzera achaita maererano nekugadzirisa mberi kwaakaitwa. "
- Unozvipira kune imwe nguva yakareba yehupenyu hunochinja. Mazuva e-quickie diet anoitwa. Kana iwe uchida kushaya uremu semusikana wechidiki uye unozvichengetedza kuti zvive zvakanaka, chinhu chimwe chete chingazoshanda ndechekushanduka kwenguva refu pakudya kwako nekuita mabasa. "Kana ukasarudza kuchinja mararamiro ako nekurega kudya, iwe hausi kuzoona kuchinja kwekusingaperi. Kusarudza kuti zvimwe kudya kunovaka muviri zvinodiwa kuti uchengetedze utano hwakanaka, hwakakwana uye hwakakosha huchaita kuti kuchengetedza zvive nyore. Ziva kuti kurasikirwa nekurema hakusi kupfuura kana iwe ukazadzisa chinangwa chako asi iwe unofanirwa kuchengetedza utano hwako, hutano hwakanaka uye hukama. "
Purogiramu yako uye mararamiro ako zvinogona kuchinja zvikuru kana iwe uri mukadzi wechidiki, asi muviri wako haufaniri. Shandisa pfungwa dzakagadzikana uye nheyo dzakagadzikana zvekureruka kwekureruka kusvika zvishoma uye kuchengetedza uremu hune utano mumakore ako makumi mana uye kupfuura.
Sources:
K Ball, D. Crawford. "Kuongororwa kwepfungwa, zvemagariro evanhu uye yezvakatipoteredza zvehutano hwekuwedzerwa nekuwedzerwa kwekurema muvakadzi vaduku." International Journal of Obesity February 2006.
Kylie Ball, W. Brown, David Crawford. "Ndiani asingatori kuwanda? Kuwandisa uye kufungidzira kwehutano hwekugadzirisa muvakadzi vechidiki." International Journal of Obesity December 2002.
Martijn B. Katan, PhD; David S. Ludwig, MD, PhD. "Zvikamu Zvinyorwa Zvimwe Zvinoita Kuti Uremu Huwane-Asi Wakawanda Sei?" Nyaya yeAmerican Medical Association January 6, 2010.