Muviri wemunhu unowedzera kuitika kwemusimba unotsanangurwa nejenetics, zvepabonde, uye yezera. Iwe unogona kudzidzisa muviri wako kuti uwedzere huwandu hwemasumbu nekuita maitiro anoita kuti musimba uwedzere . Kunyangwe zvakadaro, kuwanda kwemasumbu ako kukura zvakadini nebasa kana kusimudza masero zvicharamba zvichienderana nehutano hwako, zera, nemajeni.
Icho chiri muGenesheni
Mukugadzira muviri uye kudzidzisa kuora, vanhu vasingagoni kutakura kana kutakura nyore musimba vanowanzodanwa kuti "vakawana pfuma." Izvi zvinonzwika zviduku zvishoma, asi zvinowedzera kutaura kwechokwadi.
Vanhu vane chirema panzvimbo pokusimba kusimba kwezvisikwa zvakarongedzwa nesayenzi semagetsi. Izvo zvakanyanya muscled builds ndezvipi zvinyorwa. Izvo zvinotakura zvakanyanya mafuta zvakasikwa zvinogona kuva zvipfeko. Asi usavhunduka, pane dzakawanda mumvuri uri pakati, uye iwe hauna kurongerwa kuhupenyu hweectomorph inononoka, kunyange zvazvo ectomorphs zvichida haazombovi Mr. Universe, steroids kunze.
Nzira Yokudzivirira Kurasika Kwemasisita
Chero chipi nechipi chinzvimbo chako chekutakura, kuvaka, nekuchengetedza mutsvuku, heano mimwe mazano ekusaita kuti urege kurasikirwa nemutumbu iwoyo kana waiwana:
1. Kurema Kurovedza Kweupenyu
Kubva kwakapoteredza nguva ye 40, tinotanga kurasikirwa nemasumbu akawanda zvakasikwa, zvichida sezvo semhomoni yehomoni testosterone inopera pamwe nemazinga mashoma ekuita basa. Kurasikirwa kwechisikirwo kunogona kunge kwakapoteredza 3 kusvika kune 10 kubva muzana yematomu mashoma pamakore gumi shure kwezera remakore makumi mashanu uye zvichida kunyanya kune avo vari pasi pehutano hwakanaka. Vakwegura vanogona kudzivirira kana kuti kuderedza kunonoka kwezvinhu zvakasikwa zvekurasikirwa nekugara zvakashanda.
Shingairira nezviyero zviviri kusvika katatu vhiki imwe neimwe, muchiita zvese zvemasimba enyu makuru. Rega mazuva maviri pakati pekushanda kana zvichibvira.
2. Iva nechokwadi kuti uri kuwana mapuroteni akakwana
Kunyanya kana iwe uri mukuru, iwe unofanirwa kuve nechokwadi kuti unodya zvakanaka uye unowana huwandu hweprotini hwakarongedzerwa pamabasa ako.
Iwe unoda zvishoma 0,8 gramu eprotheni pa kilogram yehutemi hwezuva nezuva uye kusvika ku2 gramu zviri nani kune vakwegura. Kuti uone kukosha kwemapuroteni iwe unoda, tora uremu hwako mumapundi uye uwedzere ne 0.45. Itai kuti nhamba iyi iwedzere ne 1.2 uye iyo ndiyo inofanirwa kupuroteni yezuva nezuva.
3. Idya Zvakarurama
Kunyange zvazvo kudya mapuroteni akakwana kunokosha, uye vadzidzisi vane simba vakaita sevatambi vangave vachida purotini shomanana kupfuura iyo yataurwa pamusoro apa, kudya zvakakwana simba zvichida zvakakosha zvikuru. Kana iwe usingadyi (uye kunwa) zvakaringana kuti urambe uine uremu hwemuviri maererano nehuwandu hwesimba raunoshandisa muupenyu hwezuva rimwe nerimwe, kusanganisira kubata, kurasikirwa nemasumbu uye pamwe pfupa-uye mafuta zvechokwadi. Zvinogona kunge zvichinyangadza kurasikirwa nemafuta paunenge uchichengetedza misi, asi kudzidzisa kuyerwa kunobatsira iwe kuti urembere mumuviri iwoyo mumamiriro ezvinhu akadaro.
Kana iwe uri mutambi wemitambo kana mutambo wemitambo yakanyanya kufara, unoda kuziva chiremera chakanaka chebasa rako, chengetedza kurindira pachiyero, uye gadzirisa kudya kwako nekuita zvekuita zvinoenderana.
4. Dzidzisa Zvakarurama
Tsvina ine doro yakanaka ye glucose iripo. Paunenge uchibuda kunze kweglucose yakachengetwa musumbu, uye ropa regizi uye shuga yeglucose yakadererawo, muviri wako unoziva kuti unogona kuwana glucose yakawanda kubva mumapuroteni emuviri kuti uchengete huropi uye dzimwe nhengo dzinokosha.
Uye ndizvo chaizvo zvazviri kuita: hormone cortisol inoputsika musumbu kuva amino acids, uye imwe hormone, glucagon, inobvisa amino acids uye inoita kuti carbon skeleton ive glucose. Muviri wako unoda kuita izvi kuti uve nechokwadi chekugadzikana kweglucose.
Izvi zvakajeka hazvina kunaka kumisasa yekugadzirisa-kana kuti kuvaka musisi kune iyo nyaya. Usadzidzisa zvakasimba pazvisina chinhu kana kuti zvinotsanya mudumbu nguva dzose. Kana iwe uchidaro, tora mvura yekunwa uchiri kudzidzisa kudzivirira izvi zvinonzi gluconeogenesis kubva kuitika. Ikoko kunewo njodzi yeiyi ine zviduku-dihydrates yezvokudya.
Kufuridzira mushure mokurovedza muviri kunokosha zvakare.
Kutora mune mamwe mapuroteni uye ma carbohydrate mukati meawa yekubasa kwako, uye zvakaringana kupfuura izvozvo kuti upiwe refu, zvinobatsira kuita kuti mishonga yekugadzirisa uye kunyange kukura iwe paunowana insulini spike.
5. Gara Uchirara Zvakakwana uye Kuzorodza
Kurara inguva yekuvaka zvakare. Mahomoni akadai se testosterone uye hormone yokukura kwevanhu inotanga kuvakazve nekugadzirisa muviri wako. Kurara kunobatsira kunobatsira nenzira iyi, saka iva nechokwadi chokuti unoiwana. Kurasikirwa kunokosha zvakare sezvo kushungurudzika mupfungwa kuchaita kuti mahomoni anokonzera kushungurudzika, izvo zvinoreva kuparadzwa kwemasumbu kana iwe usingachenjeri.
6. Deredza Kurega Kunwa Doro
Izvi hazvirevi kuti haugoni kunwa, asi kudhakwa kunwa doro hakuiti kuti musumbu wako uwane chero chinhu chakanaka zvachose. Kunze kwezvimwe zvose zvinokuvadza zvinokonzera kudhakwa zvinodhaka, kunyanya kukura kunowedzera maitiro eestrogen uye kunogogodza pedo testosterone yako, zvichiita kuti uwedzere hutema.
> Kwakabva:
> Nelson JK. Vakwegura-Nyuchi Nyuchi Kudzivirira Kurasika Kwemisidho. Mayo Clinic: Ongororo Blog. Yakabudiswa May 1, 2015.