Chii Chiri Kuitika Kana Chikamu Chisingazoiti Budge
Iwe unogomera apo iwe unofamba pamusoro pezera uye uchiona iwe usina kurasikirwa chero uremu here? Zvinoshungurudza pawanga uchifamba kuti uremerwe uremu uye hausi kuona zvaunoda. Tora danho shure uye uone kuti sei iwe usingave uchitarisa kushambadzira kwakananga.
The Math: Kufamba uye Kwete Kurasikirwa Nesimba
Mhinduro inorwadza ndeyokuti kurasikirwa kwekurema uye kuwedzera kwekuwedzera mashoma mashoma:
- Kana iwe ukadya mamwe makoriki kupfuura iwe unoshandisa zuva rega rega, unova uremu .
- Kana iwe uchidya makoriki mashomanana kupfuura iwe unoshandisa zuva rega rega, unorema uremu .
- Kuti uremerwe uremu unofanirwa kudya zvishoma makori uye / kana kupisa zuva nezuva.
- Nokuda kweunonzwisisa, kwenguva refu yekurema kwekutarisa uye kuderedza utano hwako hwehutano, iwe unofanirwa kudya zvishoma nekuita zvakawanda.
- Pound yemafuta yakaenzana ne 3500 makoriori. Kurasikirwa 1 pound pavhiki iwe uchada kushandisa 3500 mamwe makoriri kupfuura iwe unodya vhiki iyoyo, kana kuburikidza nekuwedzera basa kana kuderera kudya-kana kuti zvose zviri zviviri
- Kuti uone zvaunodya, shandisa diary yezvokudya kana app kuti uve wakatendeseka newe pachako.
- Kuchengetedza chiitiko chekoriyumu, shandisa pedometer kana fitness tracker, zvichida imwe inosanganiswa ne app diary app .
- IAmerican Heart Association inokurudzira maminetsi makumi matatu kusvika ku60 ekufamba kwechimbichimbi kana imwe yekuenzanisa-inyanzvi yekudzidzira zvishoma zuva rimwe nerimwe revhiki kuti ibatsire kurasika. Kuwanda kwekuita muviri kunobatanidzwawo nekuderedza matambudziko ako makuru ehutano.
Ndingaita Sei Makoreji Makuru Inofamba Kufamba?
Ngara imwe neimwe yaunofamba inopisa pakati pe55 kusvika ku 140 makorikori, zvichienderana nekuwanda kwako, nekukurumidza uye nzira kuva yechipiri zvinhu. Ona kuti kufamba kwako kwekoriori kunopi:
- Kufamba Maoriki Akafuridzirwa Nemamera Akafamba
- Kufamba Maoriki Akatsva neMaminitsi Akafamba
- Pedometer Steps Calories Yatsva
Ndingaita Sei Kuti Ndive Nokuwedzera Kuwedzera Kwekoriki PaMire?
Pane maitiro mashomanana aungashandisa kupisa makirori akawanda kwemaira imwe chete yaunofamba nayo. Mamwe aya aya ari nyore kupfuura mamwe, uye mumwe nomumwe ane zvigaro uye zvinokanganisa.
- Sarudza rutsoka rwako kumakiromita gumi nemaviri uye pasi, uye shandisa maitiro emigwagwa . Iwe unopisa makoriki akawanda pamirenda nokuti iwe uchange uchishandisa mamwe masero emasumbu pane iwe uchiita zvishoma nezvishoma kana kufamba. Racewalkers dzinopisa sezvakawanda sechetatu mamwe makiriyoni pairaira.
- Shandisa mafungiro ekufamba mapurisa kuti uwedzere koriori yako yega imwechete, sezvaunoshandisa mishonga mumaoko ako pamwe nemakumbo ako.
- Paunowedzera kuwedzera, iyo inowedzera maoriri iwe unopisa mairi. Sezvo iwe uchinge uora uremu, uri kupisa makirori mashoma pamiraira. Vamwe vanofamba vanowedzera mabhanhire ekurema kana zvikwereti zvinorema zvakakura kuti vawedzere koriori yavo. Ngwarira pakuita izvi. Usarasa chimiro chako kana kuisa kudzvinyirira kunhengo dzako. Kune avo vari kurasikirwa uye muviri wavo unoshandiswa kutakura zvakapoteredza mapaundi akawanda, bhanhire rekurema raizova nzira yakasikwa yekutakura kutakura kurema.
- Kana uchinge watanga kuora muviri, uchazviwana uchikurumidza. Mamwe mapaundi makumi maviri anogona kukukwezva iwe pasi. Iwe unogona kupisa makirori mashomanana pamakiromita, asi iwe uchakwanisa kuvhara makiromita akawanda munguva imwecheteyo yenguva. Izvozvo zvinogona kushanda kune mamwe makorikori anopiswa kuburikidza nekufamba maitiro.
Mashoko Akanaka Kune Vafambi Nezvokudya Moto
Kutanga kufamba zvakasimba pamwero wakanyanyisa kunonyanya kupisa mukupisa mafuta maoriro pane kushanda nesimba. Muviri unoda nguva yekuunganidza nzira dzinopinda mumafuta ako emafuta emakirori pane kungopisa sukari shoma inowanika nyore mumasero ako. Kana iwe uchifamba zvakasimba, nguva dzose unotanga nemaminitsi gumi ekudziya-kutsika pamwero unoenzanisa kuti muviri wako uve mafuta-moto. Shandisa izvi zvinoshandisa mafuta .
Nhau Dzakaipa Dzeve Dieterary Dieters
Kana iwe usingawedzeri muviri wako paunenge uchidya, muviri wako hausi kungopisa mafuta, zvinopisa misumbu. Dieters inogona kuguma muhutano hwakanyanya huri shure kwekudya kudarika kare.
Kuramba uchiri kwemazuva akawanda kuri kuonekwawo sehutano hwehutano hwavo.
Mashoko Akanaka KuMweya Wakashanda Dieters
Kana iwe ukavaka musuru panguva yekudya, uri kuwedzera yako metabolism. Izvo zviputi zvinopisa zvishoma zvekare makoriki kunyange pazororo, kunyange pavanorara.
Kana iwe wakangotanga kufamba kana kuti watanga kurwisana, iwe uri kuvaka musuru. Kana iwe wakagara uri mufambi, iwe unofanira kunge unowedzera mamwe maitiro ekusimbisa masimba panguva yekudya. Kumusoro muviri muviri unokurudzirwa, sezvo kufamba hakuzovaki muviri wako wepamusoro. Kufamba ibasa rinoremedza uye rinobatsira kudzivirira urostorosis iwe uchiri kuyaruka.
Iwe Uchiri Kuda Kuona Zvaunodya
Kana wakawedzera kufamba kwako uye zviyero zvichiri kukwira mushure memwedzi, unofanira kutarisa zvauri kudya. Iwe unofanirwa kutora zvishomanana makori. Kune nzira dzakawanda uye kudya kunoita izvi, asi ita izvi zvine musoro uye neziso kuti uchengetedze kudya kwakanaka.
Tsvaga izvo nhamba yakarurama yeakoriyori ndeipi yepamutambo wako wekuita muviri uye uremu hwekupera kwako chinangwa. Shandisa kushaya kurasikirwa kwekutakura kuti uwane nhamba yakarurama. Zvadaro shandisa recipe uye chikafu chekugadzirisa chekudya kuti uongorore zvokudya zvako zvaunoda kuti uone kuti uri kudya zvakanakisisa zvehutano pamwe nekurasikirwa kwekukura.
Shoko Rinobva
Zvinoshungurudza paunenge uchiwedzera basa rako rekuita uye kutarisa izvo unodya asi iwe hausi kuona mhinduro. Tora danho shure uye uongorore tsika yako yekudya nechinangwa che calori uye diari yezvokudya kana app. Shandisa pedometer kana fitness band iyo inoyera basa rako, uye funga chimwe chisina kushandiswa zviyeuchidzo zvakare. Zvitsaurire kune utano hwakanaka uye huwandu hwemabasa uye iwe uchava nemararamiro ehutano kunyange kana iwe usingaoni mhinduro pakarepo pakurasika.
> Sources:
> Kutanga nebasa remuviri wehutano hwakanaka. CDC. https://www.cdc.gov/healthyweight/physical_activity/getting_started.html.
> Kuchengetedza. CDC. https://www.cdc.gov/healthyweight/losing_weight/keepingitoff.html.
> Kurasikirwa uremu. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/LosingWeight/Losing-Weight_UCM_307904_Article.jsp#.WKD9bX-AmW4.
> Basa reMumuviri uye Utano: Zvakanakira Kuita Chiito. CDC. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#ControlWeight