Lifestyle Changes for Los-Term Weight Loss and Health
Kuwedzera muviri ndeimwe yematambudziko makuru ehutano anotarisana nevaAmerica nhasi. Zvinodarika zvikamu zviviri kubva muzvitatu zvevanhu vakuru zvakanyanya kudarika kana zvakanyanya uye kutakura zvakapoteredza izvi zvinorema zvinokonzera kufa kwevanhu vanopfuura 300 000 gore negore.
Maererano nehuwandu hunobva kuNational Center for Disease Control uye Kudzivirira, nhamba yevanhu vakanyanya kupfuurira ichiri kuwedzera, pasinei nokuti mamiriyoni makumi maviri nemaviri eAmerica anowedzera kudya kwegore negore.
Mushumo unobva kuInstitute of Medicine unotaura kuti veAmerica vanopedza mari inodarika madhora makumi matatu nemadhora makumi matatu pagore pakurema-kuderedza zvinhu.
Nyaya Inokosha Yenyama Fat
- Iro tsanangudzo yekunenepa inenge yakakura kupfuura 25-muzana mafuta omuviri wevarume uye vanopfuura 30-muzana yevakadzi.
- Chiremera chisina kunaka kana kuwedzera kunogona kuwedzera mungozi yako yekukura zvirwere zvinouraya zvakadai sekenza, chirwere cheshuga, uye chirwere chemwoyo.
- Tsvakurudzo inobva kuAmerican Dietetic Association inoratidza kuti chikamu che5 kusvika ku10 kubva muzana chinoderera mumuviri wepanyama chinogona kuderedza zvakanyanya kuwedzera ropa uye cholesterol.
- Kubudirira kupera muviri kunowanikwa apo iwe unotsigirwa neboka revashandi vezveutano kusanganisira vanachiremba, vanachiremba, uye kunyange varapi.
Kuti uremerwe uremu uye uhuchengetedze hupenyu hwako hwose, unofanira kutanga watora purogiramu yekurasikirwa inokodzera zvido zvako uye inogona kukutungamirira kuburikidza nehupenyu hunodiwa hunochinja. Mavhesi emakona ehurongwa akanaka anosanganisira chirongwa chemunhu oga uye regimen regimen iyo inotarisana nemamiriro ezvinhu aimbove aripo iwe ungave nawo, zvakadai sechirwere cheshuga uye kuwedzerwa kweropa.
Zvirongwa zvakanakisisa zvinokupawo sangano rinotsigira, rakadai sekukurukura kana kuti kurasikirwa nemudzimai, kukubatsira kuti urambe uchikurudzirwa uye ubatisise mararamiro ako ochinja kana iwe wakarashika uremu.
Zvinosuruvarisa, mhuka dzakawanda dzakakurumbira dzakagadzirirwa mitsva inokurumidza uye hadzina kukupa iwe zvishandiso kuti uchengetedze uremu nguva refu.
Chinokosha chekubudirira kwemazuva ekureruka kwemahombekedzo ndechekuisa pfungwa zvishoma pane "kudya," izvo zvinowanzova kugadzirisa kwenguva pfupi, uye zvakawanda pamusoro pekuchinja mararamiro, kunyanya kudya kwakanaka, uye kugara uchirovedza muviri . Chinangwa chako chinofanira kuva chekuita utano, kwete kuonekwa, chako chekutanga, zvinoreva kurasika kwako kushaya mararamiro ekuchinja kunofanirwa kusanganisira zvose zvekudya uye yekurovedza muviri.
Zvokudya uye Upenyu Hwakanaka Mazano Okurasikirwa Kwemafuro
- Ita runyora. Usati waenda kumusika, ronga mapepa ako evhiki nevhiki uye ugoita pane imwe nzvimbo yekudya.
- Funga kumvura. Enda kune-calorie zvinwiwa, zvakadai soda, michero smoothies, uye fancy kawa zvinwiwa. Iko kune mapepa mapfumbamwe ega shuga uye anenge 150 makorikori mune imwe 12-oz inogona soda kana juice. Smoothies uye zvinwiwa zvewaini zvinowanzotora 250 -500 makorikori, zvisingaverengi kamuti yakarova. Pane kudaro, sarudza zvishoma-kana kwete-calori zvinwiwa, zvakadai seti yetii kana kuti michero-inoputirwa mvura.
- Zadza pane fiber. Dzadza fiber kubva kune michero nemiriwo panzvimbo yezvinhu zvakakwirira-calori zvinokusiya uchida zvimwe.
- Chengeta kupfeka. Pamba, shandura mari yekutengesa saladhi nekuputika kweaple cider vhiniga kana juisi. Paresitorendi, raira kupfeka kwako kune rumwe rutivi kana kukumbira mafuta newaini.
- Dzivisa doro. Rimwe girasi rewaini rinenge makirogiramu zana. Mukuwedzera, waini inogona kuderedza shuga yako yeropa uye kuita kuti uve nenzara.
- Wana zvikamu zvakarurama. Paunenge uchidya, tanga uzadza hafu yeplate yako nemhepo yakasviba kana mishonga yakasvibirira, wozadza imwe hafu yezvikamu zvakaenzana zveprotein uye starch, iyo isiri yakakosha mumafuta.
- Famba kupfuura. Paki pane imwe nzvimbo kubva kune dhaka kuti uwedzerezve kufamba kune zvaunogara uchiita. Tora matanho pane nzvimbo yepamusoro.
- Enda kunze. Buda panze nembwa yako kana mhuri kana mamiriro okunze akanaka. Famba mupaki, enda bhasikoro kana kutasva gungwa rako rekugezera.
- Kukura munda. Ita yako miriwo mitsva uye upise makorikoni paunenge uchirima.