Tsvaga kuti kufamba kwemafuro, kudya, uye kuenda kumwedzi kunobata uremu hwako sei
Iko kuwandisa kwezuva nezuva kunokonzera here? f iwe uzvienzanisa mangwanani oga oga , zvimwe unoona kuti nhamba iri pachiyero inogona kuchinja zvikuru kubva kune rimwe zuva kuenda kune rinotevera. Dzimwe nguva chikonzero chekuchinja kwezuva nezuva kunoratidzika. Zvichida iwe wakazvipira mukudya kukuru usati warara, izvo zvakaita kuti uwane pfuma kana kuti wakabata basa rakawanda rakaita kuti uwedzere kuora. Asi kune zvimwe zvikonzero kuti uremu hwako huchinje zuva nezuva.
Kana uri kuedza kurasikirwa uremu kana kuchinja muviri wako wakarongeka, unogona kuedzwa kuti utende kuti kuchinja kwezuva nezuva kwezuva kunokonzerwa nekurasikirwa kwemafuta kana kuwana mafuta. Uye iyo ndiyo inogona. Asi pane zvimwe zvakawanda zvinokanganisa uremu hwako zuva rimwe nerimwe.
Daily Weight Fluctuation: Ndezvipi Zvakasikwa?
Muhurukuro yechangobva kuitika pamusoro pekurasikirwa nemvura , Dr Kathleen Wyne, gweta-anonzi endocrinologist, akataura kuti mazana mashanu-pound kuchinja kunowanzoitirwa vanhu vazhinji zuva nezuva, asi kuti nhamba pachiyero inogona kuchinja nekuwanda kwemapundi makumi maviri zvichienderana nemuviri wako. Saka sei kubuda kukuru? Uye chii chinokonzera izvi zvinokanganisa kuchinja kwemazuva nezuva? Izvi zvinokonzera kukura kana kuderera pachiyero.
Sodium
Zvokudya zvekunyusa zvinyoro zvinogona kukonzera kugadzirisa mvura. Izvo mvura inowedzera inowedzera kusvika pamapundi pazinga. Vamwe vanhu vane utsi hwakanyanya uye vanogona kuchengeta mvura yakawanda uye vamwe vashoma.
Saka zvakadini kana iwe usingafungi kuti unodya zvakanyanya sodium? Vazhinji vedu hatinyanyi kunyanya kuisa munyu panguva yekudya. Asi sodium inogona kuviga munzvimbo dzisingatarisiri. Uturu hunodonha, zvokudya zvakasviba, uye masukisi anonakidza kazhinji anowedzera mu sodium. Mushonga wekakini ndeimwe chiitiko chinowanzoitika. Mhando dzakawanda dzepasi-e-calorie soup dzakanyanya kwazvo mu sodium. Asi kunyange mishonga yakagadzirirwa inogona kuva nezvakawandisa munyu. Kana iwe uri dieter uyo ari kuedza kuderedza kudya kukuru , unogona kuona kuwedzera kwechiyero apo iwe uchitora kudya kwakakura ne-low-calorie soup-kunyange zvazvo kuyerwa kuri kungochengetedza mvura.
Carbohydrates
Kana iwe uchida chingwa, pasta, mupunga nemamwe marashi emashizha, kuwedzera kwepfuma iwe unoona pachikero kungave kwakabatana nekudya kwako kwecarb. Pamagiramu ehydrohydrate ose unodya, muviri wako unoramba uine magiramu emvura kuitira kuti uchengetedze mafuta. Nokuda kwechikonzero ichocho, kana iwe uchidya kudya kwepamusoro-soro-caridhydrate, muviri wako uremu hunogona kuwedzerwa nekuda kwehuremu hwemvura, kwete nekuda kwemafuta akawanda. Mukuwedzera, zvakawanda zvakagadzirwa zvakagadzirwa nemakrohydrate zvinowedzerawo mune sodium. Semuenzaniso, spaghetti uye nyama yekudya pamwe neparmesan cheese zvinogona kuita kuti uchengetedze mvura nekuda kwekudya kwehydrohydrate uye nekuda kwehuwandu hwemunyu.
Food Weight
Zvokudya zvinoita, zvechokwadi, zvinokonzera uremu hwako kuwedzera zvishoma sezvahunoitwa nemuviri wako. Zvokudya zvaunodya zvingarema maawa mashomanana pazvokudya kumapiro mashoma pazuva. Mvura iri muzvokudya inogona kuita kuti uremu hwako huwedzere zvakare, uye kakawanda mushure mekunge uchinge uchidya zvakawanda izvi uremu hwemvura ndizvo zvinoita kuti nhamba pachiyero iwedzere. Uyezve, maererano nedzimwe nyanzvi, kupedza makapu maviri emvura-kubva kunwiwa kana mvura muzvokudya-kunowedzera uremu huri imwe pondo.
Saka chii chinoitika kune ose ekuremera uku? Iyo haisi kumira zvakanamatira pamahudyu ako. Mafuta ari muzvokudya anoshandiswa kupisa miviri yako yemasikirwo kana simba rinochengeterwa kushandiswa gare gare. Zvishandiso zvesvina zvinogadziriswa uye zvakanyanyiswa nemuviri wako nenzira yemugove uye gorofu (kufamba kwemuviri).
Bowel Movements
Iwe unogona kunge uchiona zvimwe kuchinja kwechikwereti chinokonzerwa nekufambisa. Kuwanda kweuviri wako poop zvakadini? Mukutsvakurudza kwekutsvakurudza, vaongorori vakawana kuti munogona kubudisa 125 kusvika kunenge 170 gramu yegashi pazuva. Icho chiri pasi pehafu pound ye poop. Zvisinei, zvimwe zvidzidzo zvehupfumi zvinoshandiswa muvhareji wezuva nezuva wehutori hunenge huri mashekeri 106 pazuva-zvishoma kudarika pfumbamwe pound. Kunyange zvakadaro, mamwe mabhuku anotsanangura kuti iwe unogona kukanganisa rimwe chete pazuva nokuda kwemaundi gumi nemaviri emuviri. Chii chinokosha? Kazhinji maitiro edzimba anowanzosiyana asi hauzooni kuyerwa kukuru kwekuyeresa kubva pamashamba ega. Izvozvi, kunyange kana iwe uchinge warasikirwa nesimbi, uchange uchinge uchinge uchinge uchinge uchinge wakagadzikana. Chirwere chepanyama chemafecal nguva inofungidzirwa kuti inopesana pakati pemaminitsi makumi mana nemakumi matanhatu nemafuta akakwana mumutambo wekufamba kwemaawa 24-48. Kutora nguva inowedzera kana iwe ukadya mamwe fiber fiber .
Dzidzira
Kuita muviri kunogona kuita kuti iwe usvike uye unorasikirwa nemvura. Kudzidzira mazano kuenzanisa kuti munhu akawandisa anorasikirwa nemafuta anenge 25 kusvika ku 45 emvura inenge iri paawa panguva yekurovedza muviri, kunyanya kushanda kwemwoyo . Asi, hongu, nhamba iyoyo inogona kusiyanisa zvikuru zvichienderana nemamiriro ekunze uye zvimwe zvinhu. Uye mvura inonaya yakarasikirwa kubva mukutuka haifaniri kuita kuti musiyano uve pachiyero. Sei? Nokuti mvura inosakara panguva yekurovedza inofanira kuchinjwa. Saka kana ukacherechedza kuti unorasikirwa nemutoro nguva dzose mushure mokunge uchitorovedza muviri, ungave uchida kusvika nehuwandu hwekugadzirisa chirongwa .
Asi mamwe maitiro ekurovedza muviri anogona kukonzera kuchinja kwezuva nezuva kuwedzera. Kusimudza zvigunwe kana chero maitiro ekusimbisa simba kunogona kuita kuti mishonga yako ichengetedze mvura. Nei izvi zvichiitika? Apo iwe unobatanidzwa mukudzidziswa kwesimba, iwe unogadzira zviduku zvishoma mumusungo. Tsvina yako yemasumbu uye shandisa mvura kugadzirisa kukanganisa. Paunenge uchigadzira uye uchigadzirisa izvi zviduku misodzi miviri yako inokura uye yakasimba.
Mishonga
Mimwe mishonga inogona kuita kuti iwe uwedzere kuwanda. Vamwe vanoita kuti chido chako chiwedzere, zvimwe zvinogona kuita kuti uchengetedze mvura, uye maererano neObesity Action Coalition, "vamwe vanogona kukuvadza kuti muviri wako unobata sei uye unodzivirira glucose, iyo inogona kutungamirira kumafuta ari mukati memuviri wako." Kana iwe uri pane mishonga yekurapa mamiriro ezvinhu kusanganisira chirwere cheshuga, kuwedzerwa kweropa, kukanganisika kwemanzwiro, kugumbuka kana migraines unogona kuona kuwedzera kwemaundi mapaundi pamwedzi, maererano neOACs vezvehutano. "Vamwe vanhu vanogona kuwana mapaundi mashoma mukati megore, asi vamwe vanhu vanogona kuwana 10, 20 kana kupfuura mapaundi mumwedzi mishomanana chete."
Kana ukacherechedza kuwedzera kwechimbichimbi pachiyero mushure mekunge watanga mushonga mutsva, usarega kutora mishonga. Pane kudaro, taura nachiremba wako kana wemishonga. Dzimwe nguva hupfumi hunowanikwa uye hunotarisirwa, asi dzimwe nguva ingangodaro inoratidza kuti chimwe chinhu chakaipa.
Kuenda kumwedzi
Vazhinji vakadzi vanocherechedza chiyero chekuvhara mvura kubva mumvura yakachengetedza nguva isati yasvika uye panguva yekuenda kwavo panguva. Zviongorori zvakaratidza kuti zvidimbu zvekuchengetedza zvinyorwa pazuva rekutanga rekuenda kumwedzi. Icho chakaderera mukati mepakati-follicular period (chikamu chepakati chekufamba kwako) uye zvishoma nezvishoma inowedzera pamusoro pemazuva gumi nemana akapoteredza ovulation.
Vanyori vekutsvaga kwegore rimwe chete vakawana kuti kushandiswa kwemvura kusina kubatanidzwa neavarian hormone change. Asi zvimwe zvidzidzo zvakabatanidza kuchinja kwetestrool uye progesterone (mahomoni ako ovari) kuchinja mukudya binge uye kushaya manzwiro . Nokudaro apo pangave pasina hutachiona hunochinja hunoita kuti uwedzere kuwedzera kungave kuti izvo zvaunoshuva zvisati zvaitika zvingaita kuti iwe udye zvakanyanya kana kudya kudya kwakasiyana pane iwe waiwanzodya -kuwedzera kuwedzera kwemvura uye zvichiita kuwedzera kwehuremu kubva pakudya nemvura.
Kana uri kuedza kukanda uremu munguva yako, zvakakosha kuziva nekugadzirisa izvi kumwedzi kudya kudya . Mazuva mashomanana e-high-calorie, kudya kwakakora-mafuta kunogona kushandura nyore kwemavhiki mashomanana kukosha kwekudya.
Doro Inotora
Doro ndiyo inotyisa, saka zvinogoneka kuti iwe unogona kuona kuwedzerwa uremu pakarepo kana iwe ukaguma urinha kupfuura nguva dzose uchiri kunwa. Ichokwadi, vatsvakurudzi vakaona kuti doro rinogona kuita kuti urini ruchiyerera mukati memaminitsi makumi maviri ekudyiwa kunotungamirira kumarara ekuvhiringidza kwemvura uye kukwanisika kwehuwandu hwemvura. Asi kusaenzana kunogona kuita kuti muviri wako uchengetedze mvura kubva kune zvinwiwa zvaunodya uye kubva pane zvokudya zvaunodya. Vakawanda vanonwa zvinodya , kana kudya, kudya zvikafu zvinokonzera mvura kuchengetedza. Mugumisiro wekupedzisira ndewekuti zvinonyanya kuitika kuona kuwedzera kwerema pachiyero mushure mekunwa .
Nhamba Yangu Ipi Ichadzoka Rini Kudzoka?
Pane zvikonzero zvakawanda zvekuti kuchinja kwezuva nezuva kunogona kuitika. Zvizhinji zvekuchinja zvinogona kusanganiswa nekuchinja kwehutano hwemvura uye zviito zvemuviri mabasa. Saka pane chaizvoizvo "hapana chimiro chinowanikwa." Iwe haufaniri kushushikana kana ukaona kuchinja kwemasikati kubva zuva rimwe nerimwe. Iwe unogona kutotenga chiyero chemuviri wemuviri iyo inoyera yako peresenti yemvura kuti uone kuti mararamiro ako emvura anoshandura sei mwedzi wose.
Iwe unofanira kufungisisa rini kuchinja kwezuva nezuva? Kana nhamba iri pachiyero ichiri kuwedzera kana kuramba yakasimudzirwa kwemazuva anopfuura 5-7 ipapo inogona kuva chiratidzo chekurapa kana kuti kungowedzera muviri . Asi ramba uchifunga kuti zvose musuru uye mafuta zvinowedzera kuwanda kwako, saka kuwedzera kwako kuwanda hakusi kwakaipa.
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