Nzira Yokuchengetedza Kurasikirwa Kwako Kurasikirwa

Tevera nzira dzakanaka dzekuchengetedza mapaundi kubva pakudzoka

Kurasikirwa uremu kwakaoma zvakakwana. Asi dieters inotarisanawo nezvokuti matambudziko akaiswa pamusoro pavo kwenguva yakareba kubudirira. Vatsvakurudzi vanofungidzira kuti chete 20 muzana ye dieters vanochengeta kurasikirwa kwemairi mushure mekudya. Uri kuzova mumwe wavo here?

Nzira Yokuchengetedza Sei Kurasikirwa Kwemafuro Pashure Pekudya

Kuti uwedzere mikana yako yekurema kwekugadzirisa mushure mekudya, ronga hurongwa hwemukati mushure mokunge wasvika pakutsvaga chinangwa chako.

Munguva ino, ita zvishoma nezvishoma kugadzirisa mararamiro ako uye tarisa migumisiro pachiyero. Kuchinja kwakangoerekana kunogona kuita kuti uwedzere kuwedzera .

Iyi nhanho yekutsvaga ndiyo nguva yakanaka yekuziva tsika yekudya uye maitiro ekudzidzira wawakadzidza panguva yekudya kuitira kuti iwe ugone kuchengeta kwenguva refu. Semuenzaniso, vatsvakurudzi vakaona kuti dieters avo vanochengetedza uremu hwezvakanaka ndeavo vanoramba vachichengetedza kudya kwemafuta mashoma nemichero nemiriwo. Kana ukashandura mararamiro ane utano hwakanaka muhutano hwakanaka hwemararamiro, iwe unogona kuvhara kuyerwazve

10 Tsika Kuti Uchengetedze Kurema Kwako

Maitiro gumi pasi apa achakubatsira kuti uende kubva muchikamu chekudya, kuburikidza nechikamu chemukati uye pakupedzisira muchikamu chekuchengetedza, apo uremu hwako huri hwakasimba. Kuti uwedzere mikana yako yekugara nekureruka-kurasikirwa kubudirira, edza kuisa tsika idzi gumi mumararamiro ako sezvaunofamba munzira dzose dzekufamba kwekudya.

1. Kurasikirwa kwekurema kwakakosha kunoshanda zvakanaka. Physicians vanokurudzira kuti dieters irege kurasikirwa nemapirogiramu imwechete pavhiki. Iyi nzira yekuchengetedza inobatsira varwere kuti vadzivise ngozi dzehutano dzinobatanidza nekuderedza kurasikirwa kwemahombekombe. Inobvumirawo dieter kuti adzidze tsika itsva yekudya iyo inodzivirira kuora kwavo kuora kwenguva refu. Chikamu chekudzivirira, utano hwakanaka , kugara uchirovedza muviri uye kuverenga mabhii ezvokudya ndiwo unyanzvi hunokosha huchazoziva kana ukasarudza nzira inononoka yekurasikirwa nekurema.

1. Ita shanduko shoma kubva panzvimbo yekudya. Kana uchingosvika kuchinangwa chako, chinhu chakanyanya kuipa iwe unogona kuita ndechokuti utangezve tsika yako yekare yekudya. Yeuka kuti iyo ndiyo miitiro yekudya yakakonzera kuwedzera kukura mukutanga. Zvinonzwisisika kuti zvishoma nezvishoma kuwedzera caloric kudya , asi nyanzvi dzinowanzoreva kuwedzera 200 chete maoriri pavhiki kusvikira uremu hwako hwakadzikama.
2. Garai musangano wenguva dzose neboka renyu rehutano. Mushandi wako wehutano kana mutori wenhau anozvidzivirira achakwanisa kuenzanisa mazana emafuta emuviri wako kana kuongorora BMI yako kuti ave nechokwadi chokuti nhamba dzako dzinoramba dziine hutano. Vachakwanisawo kugadzirisa nyaya dzehutano dzinomuka kana muviri wako uchichinja.
3. Ramba uchibatana kune zvitubu zvekusigirwa. Vanhu vakadaro vakakutsigira iwe mukugadzirisa kudya kuchakubatsira iwe kuramba uchirasikirwa nekurema kwako. Ivo vari munzvimbo yakanakisisa yekuremekedza hukuru hwekuita kwako uye kukupa chiyeuchidzo chenyoro kana iwe uchingorasikirwa nekubudirira kwako. Taurirana navo uye mupe mvumo yekupa hutungamiri runokuremekedza kana zvichidiwa.
4. Ramba uchizvipinganisa iwe nezvinangwa zvitsva. Iye zvino zvawaziva chimwe chezvinetso zvakaoma zvikuru zvaunosangana nazvo, gara pazvigunwe zvako nekuisa chinangwa chitsva. Hazvifanirwi kuenzaniswa nekurasikirwa nekurema. Kuzadzisa zvose zvinangwa zvenguva pfupi uye kwenguva refu s zvichakubatsira iwe kuramba uine chivimbo chepamusoro.

1. Ramba uchidzidziswa. Tora utano hwakanaka-kubika, enda kumaseminari ezvehutano uye uitewo mu fitness fairs. Zvishongedze nezviyeuchidzo zvezvinhu zvinorarama upenyu hune utano chaizvo zvinoreva. Iwe ungada zvakare kugara uchibatanidza kuIndaneti.
2. Iva mazano. Imwe yenzira dzakanakisisa dzokuramba udzidziswa ndeyekudzidzisa unhu hwako-kurasikirwa unyanzvi kune newbie. Nokuva mutungamiri, iwe uchadikanwa kuti ugare pamusoro pekutsvakurudza kutsva uye mamiriro.
3. Dzidzira. Kutsvakurudza kuhupenyu hunorema kurasikirwa kunoratidza kuti kurovedza muviri ndechimwe chezvakanakisisa zvekutsvaga kwenguva refu. Maminitsi makumi matatu kusvika makumi matanhatu ekurovedza muviri zuva rega rega kuchaita kuti muviri wako nepfungwa dzako zvive zvakanaka.

1. Idya kudya mangwanani. Zvidzidzo zvakare zvakawana kuti vanhu vanodya kudya kwekudya mangwanani-ngwanani vanobudirira zvikuru pakuchengeta mapaundi aripo. Iva nechokwadi chokuti kudya kwako kwekudya kwemangwanani kunosanganisira mbeu yose uye chine simba cheprotini .
2. Zvienzanise. Chengetedza chiyero muimba yako yekugeza uye shandisa kamwechete pavhiki . Zvidzidzo zvinoratidza kuti kuongorora uremu hwako nguva dzose ndiyo tsika inowanikwa nevanhu vanobudirira kuchengetedza uremu hwavo.

_Sources:

_{James W Anderson, Elizabeth C Konz, Robert C Frederich naConstance L Wood. "Yenguva refu yekurema-kurashikirwa kugadziriswa: meta-kuongorora zvidzidzo zveUnited States." American Journal of Clinical Nutrition Vol. 74, Nha. 5, 579-584, November 2001.}

_{James W. Anderson, MD, Satit Vichitbandra, MD, Wei Qian, MS naRichard J. Kryscio, PhD. "Kureba Kwemazuva Ekurema Maintenance mushure mekunyanya Kuwedzera-Kurasikirwa Purogiramu." Zvinyorwa zveAmerican College of Nutrition December 1999 vol. 18 no. 6 620-627.}

_{Wing RR, Phelan S. "Yenguva yakare yekurema kurasikirwa kwekugadzirisa." American Journal of Clinical Nutrition 2005 Jul; 82 (1 Suppl): 222S-225S.}

_{Weight Management. Nutrition.Gov Yakasvika: November 29, 2011. http://www.nutrition.gov/weight-management}

_{Chiitiko Chepanyama uye Kuremesa Kuderedza. Weight Control Information Network, US Department of Health and Human Services. Yakasvika: November 25, 2011. http://win.niddk.nih.gov/publications/physical.htm}