Kudya maitiro uye maitiro zvinogona kuderedza kuonekwa kwekwangwani
Ngarava inzvimbo yakaderera yegumbo rezasi apo chidzitiro nemhuru zvinouya pamwechete. Izwi rokuti "kanhi" harisi izwi rezvokurapa, asi pane rakakurumbira slang term rinobatanidza mazwi okuti "mhuru" uye "chiuno." Vanhu vane zvikwata vanowanzotaura kuti vane mazhe mafuta kana mazhenje.
Nzvimbo Dzematombo Dzakanaka Here?
Saka iwe unoziva sei kana une mahara? Mune rimwe gumbo, nzvimbo yemakumbo yakaonda kudarika mhuru.
Asi makumbo evanhu vane zvikwangwani zvakasiyana. Vanhu vane zvikwangwani vane mhuru nemakumbo nzvimbo iyo inenge yakakura. Pano pane inenge isina mhuru yekutsanangura uye gumbo rezasi rinotarisa zvakanyanya kudarika.
Saka zvikwereti zvakajairika here? Dzimwe nguva ivo vari. Iwe unogona kuva nezvikwata nokuti vabereki vako vakava nazvo. Asi pane zvikonzero zvakasiyana zvemakerekani uye vamwe vangave vakaratidzira chirwere chisina kujairika chirwere.
Maererano neNational Institutes of Health (NIH), kusuruvara kunorwadza mumakumbo kunogona kuitika kana iwe uri kunyanya kuwandisa, uri nepamuviri kana kuti unowanzoita kuchinja kwehomoni. Iwe unogona zvakare kuona chekudzora chikwata mushure mokugara kwenguva yakareba mumotokari kana ndege. Mimwe mishonga inogona kukonzera kubata mukati memakumbo uye inogonawo kuitika pashure pemamwe marudzi ekuvhiya.
Asi kubvunda, kana edema, mujinga rezasi kunogona kuratidzawo dambudziko. Iyo NIH inonyevera kuti tsoka, gumbo, uye chiuno chekudzimba zvinogona kukonzerwa neropa rekuvhara, chirwere chemagumbo kana apo mitsetse haikwanise kuderedza ropa kudzokera kumwoyo.
Kuvhara makumbo kunogonawo kuva chiratidzo chekushaya mwoyo, hosha kukanganisa, kana kushaya simba kwechiropa.
Kana iwe uine hanya nezvokuputika mumakumbo ako pasi kana kana ukacherechedza kuwedzera kwekudzimba, taura nachiremba wako. Uye iyo NIH inokurudzira kuti kana kutuka kwako kuchienderana nekutambudzika kwepfuva kana kupfupika kwemhepo, tumira 911.
Nzira Yokubvisa Sei Makungu
Kana iwe wakaronga kunze kwehutano hwehutano, ungangodaro unofunga kana zvichikwanisika kubvisa mahara. Pane zvinhu zvishomanana zvingabatsira kuderedza mafuta ekuonekwa mumakumbo enyu ezasi.
- Kurasikirwa kwemahombekombe : Kana iwe uri kunyanya kuwandisa kana kupfuvura, nzira yakanakisisa yekuita zvishoma kuderedza mapikisi ako ndeyokuderedza uremu. Zvechokwadi, paunenge uchidzika pasi, iwe haugoni kusarudza kuti kuora kwekurema kuchaitika kupi. Asi kana iwe ukaramba uchidya kudya kwekoriori uye chirongwa chinoshandiswa chekuita muviri, iwe unogona kuona mahwendefa ako kuti ave maduku.
- Zvokudya zvine utano: dzimwe nguva maronda anokonzerwa nekudurura-kuenderana-kudya. Somuenzaniso, kana iwe uchidya kudya kwakanyanya mu sodium unogona kuchengeta mvura kumativi ose mumuviri wako. Iwe unogona kuzviona zvakanyanya munzvimbo yakakumbo. Kune mamwe maruva chaiwo (semaparley) anobatsira kuderedza uremu hwemvura, asi unogonawo kudya zvokudya zvishomanana zvakagadzirwa uye kuisa munyu shaker kuti uderedze sodium muzvokudya zvako .
- Zvirwere zvokurapa: Vamwe vanachiremba vanogona kukubatsira kuti ubvise matanho kana nzvimbo yacho yakawedzerwa nekuda kwemafuta panzvimbo yekudzimba. Zvimwe marapirwo emapikisi anogona kubatsira kuwedzera tsanangudzo munharaunda kuitira kuti mhuru yemhuru ionekwe uye nzvimbo yemakumbo inotarisa zvishoma. Asi kurapwa uku kunogona kudhura uye kufanana nehutano hwehutano, vanotakura mungozi.
Mazano ekurasikirwa kwehuremu Anogona Kubatsira
Kune vanhu vazhinji, kurasikirwa nekurema ndiyo nzira yakanakisisa yekuita kuti makumbo ako aite seashoma. Asi kana usati wakagadzirira kuisa nguva uye simba kuti uwane kudya kwakakwana uye chirongwa chekurovedza muviri , pane mazano mashomanana ekurasikirwa kwemagetsi iwe unogona kushandisa kusunungura maziso ako.
- Famba zvakanyanya: Tsvaga basa rekutora kana pedometer uye wedzera nhamba yako yekuverenga . Kufamba kunobatsira zvikuru munhu wese asi zvinonyanya kukosha kune vanhu vane mahara. Kufamba kunowedzera kupararira mumakumbo uye kunobatsira kuvaka mhuru yemhuru. Kana mhuru dzichikura uye dzichiwedzera, mabheji anotarisa maduku.
- Idya mimwe miriwo: Panguva yekudya, cheka nyama yako chikamu muhafu uye kaviri kuwanda kwemavhegi muhote yako. Sei? Kutanga, iwe uchacheka makorikori mune zvokudya zvako paunenge uchizadza pa-calorie roughage. Uye iwe unogonawo kuderedza munyu wako paunenge uchicheka chiyero chenyama yaunodya. Pakupedzisira, fiber iri mumiriwo ichakubatsira kuti unzwe wakakwana kwenguva refu kuitira kuti udye zvishoma mumaawa mushure mekudya.
- Deredza kudya kwemafuta ane mafuta akawandisa: Iko-mafuta-ezvokudya zvekare anewo zvokudya zvakakwirira mumakori. Mafuta anopa 9 makorikero pa gramu. Carbohydrates uye mapuroteni anopa 4 makirogiramu pa gramu. Saka kana iwe ukagadzirisa huwandu hwechizi, mafuta uye mafuta muzvokudya zvako, uchachera makoriki uye zvishoma. Mukuwedzera, zvokudya zvakawanda zvinorema mumafuta akazara zvakanyanyawo muyerodium. Zvokudya zvakabikwa ndizvo muenzaniso wakanaka. Paunoderedza huwandu hwemunyu nemafuta mukudya kwako, unogona kuona kuti zvikwani zvako zvinotaridzika zviri nani mune imwe nyaya yevhiki.
Kudzidzisa Icho Chinotarisa Mhuru neAnki
Kunyange kana iwe usingashanduri kudya kwako, kune maitiro akarenda aunokwanisa kuita zuva rose kuti ubatsire kuwedzera kufambisa mumakumbo ako uye kuumba misungo uye kuderedza kuonekwa kwekwangwani. Nhau huru ndeyokuti haufaniri kutora tsvina kana kuenda kumitambo yekurovedza kuti uite vazhinji vavo. Ita zvishomanana zvezviito izvi paunenge uchibika kudya kwemanheru, achitaura pafoni kana kupeta mashamba ekugadzira mapfumo marefu.
- Mhuru inomutsa: Muchigaro, simudza zvitsitsinho kubva pasi kuitira kuti iwe umire pamabhora etsoka dzako. Batisisa kuchigaro kana kuti nepamusoro pepamusoro kwemairiro kana zvichidiwa. Ita 7-10zve kudzokorora. Sezvo muviri wako hwehutano huchiwedzera, edza kuita chiito ichi usina kubatisisa kutsigira.
- Plies: Unogona kuita basa rakakwana rekudzidzira kumba kumba kugadzirisa maziso emakumbo, kana kuti iwe unogona kuita plies mashoma zuva rose. Kuita plie kutanga mumamiriro ekumira. Isa zvitsitsinho zvako pamwe chete uye shandura zvigunwe zvako kune rumwe rutivi. Paunotarisa pasi pamakumbo ako zvinofanira kufanana nechimiro cheV. Bendai mabvi enyu zvishoma, ipapo dzokera kunzvimbo yekutanga. Dzokorora chiito chacho nguva 10. (Zano: shandisa pfungwa yako uye ita izvi zvisingabatanidzi pachigaro kana kuti nhare yekusigirwa.Uchashandawo mudumbu, zvakare.)
- Nzira yepamusoro inomuka: Simira pamatanho uye rega zvitsitsinho zvirembera pamucheto. Batisisa kumudzimai wekutsigira. Zvino simudza uye udzikise zvitsitsinho. Dzokorora chiito chacho nguva 7-10.
Une imwe nguva zvakare? Kana iwe uine hutano hwakakwana nokuda kwekuita muviri wakasimba, ita zvakanyanya kukura kwemwoyo yepfungwa kuti ubatsire kuumba maronda akadzika. Mabasa anoita mhuru dzemhuru dzichapa ruzivo rwakanyanya. Kuramba tambo, kukwira makwitefa, uye kutamba zvakanaka kunoshanda zvakanaka. Kuchinja kwepineometric kunosanganisira kusvetuka kuchakubatsirawo kuti udzikise matanho. Squat anokwira , kumhanya kwemvura uye bhokisi rinokwira zvakanaka mienzaniso.
Wardrobe Tricks Kuvanza Makungu
Kana iwe uchitevedza uye uchinge wakadya zvakanaka kuti ubvise marangi uye iwe uchiri kusagutsikana nemigumisiro, usaora mwoyo. Shandisa micheka yekugadzirisa micheka yekuderedza kuonekwa kwechidzitiro chechidzitiro. Mipombi yakakwirira yakanyanyisa neinwe yakagadzika inoita kuti makumbo ako aonekwe uye akaisvonaka. Uye nyanzvi dzakawanda dzesayenzi dzinokurudzira kuti usapfeka shangu nechigamba chemakumbo kana iwe usingadi kutarisa kunzvimbo iyoyo. Uye pakupedzisira, isa pfungwa kumapfudzi ako, maoko ako akaonda kana imwe chikamu chemuviri wako chaunofarira kuti uchinzwe chakanaka uye chakanyanyisa.
Sources:
Medline Plus. Netsoka, gumbo, uye chikwama chichirerera National Library of Medicine. Yakasvika: May 6, 2016.
Leclère FM, Moreno-Moraga J, Mordon S, Servell P, Unglaub F, Kolb F, Rimareix F, Trelles MA. "Laser-yakabatsiridza lipolysis yekugadzirisa kereke: inotarisira kudzidza mune varwere makumi matatu." Lasers muDhizinesi Yezvokurapa January 29, 2014.