10 Chii Chandinofanira Kuita Kuti Ndideredze Uremu? Nyore Nzira

Pfungwa yekuti ndinoda kurasikirwa ne10 kilos inogona kunge iri nhamba yatinozvigadzirira chinangwa chekubvisa uremu hwedu hwakawandisa pakutanga. Takava nezvinangwa zvakadai sokurasikirwa ne10 kilos mumwedzi, kurasikirwa ne6 kilos mumwedzi mitanhatu, uye kurasikirwa ne10 kilos mugore 1.

Kana iwe uri mumwe weavo vanobvunza, "Chii chandinofanira kuita kuti ndirasikirwa ne10 kilos?", Ndinoda kutaura izvi kutanga. Kana iwe uchida kurasikirwa ne10 kilos munguva pfupi, hazvibviri kuzadzisa chinangwa ichi. Semuyenzaniso; Iwe haugone kurasikirwa ne10 kilos mumwedzi. Kunyange ukadaro, ucharasikirwa nemvura, kwete mafuta. Miviri yedu ine tarenda rinoshamisa pakuisa izvo zvavanopa. Iwe uchawana zvakare huremu hwawakarasikirwa nechinguva chidiki. Ramba kure nekudya kwekuvhunduka kunonzi kunorasikirwa negumi kilos muvhiki kana gumi makirogiramu mumazuva gumi.

Muviri wako unoda nguva yekurasikirwa nemakirogiramu gumi. Iwe haugone kuderedza uremu hwakadaro panguva imwe chete. Kusvika papi? Mwedzi mumwe, mwedzi miviri, mwedzi mishanu… Huwandu hwehuremu hunokurudzirwa nevanovaka muviri kuti varasikirwe pasvondo nekuda kwekurasikirwa uremu huri pakati pehafu yekirogiramu nekirogiramu imwe. Tichifunga kuti iwe unorasikirwa nekirogiramu pavhiki, unogona kurasikirwa ne10 kilos munguva yevhiki gumi, kureva, mwedzi miviri nehafu. 

Iwe haufanirwe kutevedzera zvakanyanya kuomarara kwekudya kunomanikidza iwe kuti udzike uremu. Nekuchinja kwehutano mukudya kwako, unogona kurasikirwa ne10 kilos yaunoda kurasikirwa pasina kuoma. Sei? Chii chaunofanira kuita kuti udzike 10 kilos? Hedzino nzira dzekurasikirwa ne1o kilos nedzimwe shanduko dzauchaita muhupenyu hwako…

10 Ndinofanira Kuitei Kuti Ndideredze Uremu?

• Idya zvishoma carbs, mapuroteni akawanda

Zvokudya zvakaderera-carb ndiyo nzira inonyanya kushanda yekuderedza uremu. Kunyange zvazvo huwandu hwemakhahydrates anopedzwa muzvokudya zvakadaro hunoderedzwa, kushandiswa kweprotein kunowedzera. Kushandisa mapuroteni akawanda uku uchimhanyisa metabolism, kunoderedza kuda kudya. Cheka zvakare kune starchy carbohydrates uye shuga. Idya pasi-calorie miriwo panzvimbo. Uyezve wedzera madyiro aunoita mazai, nyama yakaonda nehove.

• Dzivisa zvokudya zvakagayiwa

Iwe unofanirwa kudya zvokudya zvepanyama paunenge uchiedza kuderedza uremu. Dzivisa zvokudya zvakagayiwa zvakanyanya sezvinobvira. mapuroteni akaonda uye miriwo yakaderera-carb Kudya kunopa kunzwa kunoshamisa kwekuzara. Ngozi huru yezvikafu zvakagadzikiswa ndezvekuti zvinokuita kuti unzwe nzara munguva pfupi uye zvine macalorie akawanda.

• kuderedza calorie kudya

Kuderedza kudya kwekoriori ndiyo inonyanya kukosha pakuderedza uremu. Kana iwe usiri kudya mashoma makorikori pane iwe aunoshandisa, saka haugone kurasikirwa nemafuta. Hedzino dzimwe nzira dzakareruka dzekudzikisa macalorie ekudya kuti udzike makirogiramu gumi nenzira ine hutano:

• Kuverenga macalorie: Yeresa uye nyora chikafu chaunodya. Shandisa calory counting tool yekutevera macalorie count yezvikafu zvaunodya.

• Ingodya pakudya kwemanheru: muzvikafu snacks Deredza uye usadya chero chinhu mushure mekudya kwemanheru.

• Cheka masosi: Usadye calorie-dense condiments uye sauces.

• Isa pamuriwo: Deredza makabhohaidhiretsi ane starchy uye takura mafuta ane hutano nemiriwo.

• Idya mapuroteni akaonda: Idya mapuroteni ane mafuta mashoma sehuku nehove.

• Usanwa macalories: carbonated drinksNekubvisa zvinwiwa zvecalorie zvakadai sedoro, majusi emichero kubva muupenyu hwako; Sarudza mvura, zero-calorie zvinwiwa, tii kana kofi.

• Simudza masimbi uye ita maekisesaizi eHITT

Rovedza muviriNdiyo imwe yedzakanakisa nzira dzekupisa mafuta uye kuderedza uremu. Resistance kudzidziswa, sekusimudza uremu, inobvumidza iwe kurasikirwa nehuremu hwakafanana sewenguva dzose aerobic maekisesaizi. Inobatsirawo kuvaka tsandanyama. Kusimudza uremu kunochengetedzawo metabolism uye mazinga ehomoni, ayo anowanzo kuderera mukurasikirwa kwehuremu.

High-intensity interval training (HIIT) inzira inoshanda zvikuru yekuderedza uremu. Tsvagiridzo inoratidza kuti 5-10 maminetsi eHIIT anogona kukonzeresa uremu kashanu pane yenguva dzose maekisesaizi. Iwe unogona kuita HIIT katatu kana kana pavhiki mushure mekurovedza muviri kana sechikamu chenguva dzose yekudzidzira regimen.

• Shingairira kunze kwejimu

Kuti upise mamwe makoriyori uye udzike uremu hwakawanda, unofanirwa kuwedzera basa rezuva nezuva. Muchokwadi, kushingaira kwaunoita mukati mezuva rako rekusaita maekisesaizi kunoita basa rakakosha mukurasikirwa. Semuenzaniso, musiyano pakati pebasa redhesiki uye basa remaoko rinogona kutsanangurwa ne1.000 makorikori pazuva. Izvi zvakangofanana ne90 kusvika 120 maminetsi epamusoro-simba maekisesaizi.

Mabasa akareruka sekufamba kana kuchovha bhasikoro, kukwira nekudzika masitepisi, kufamba panze, kumira zvakanyanya kana kuchenesa imba zvinokubatsira kupisa macalorie akawanda.

• Kutsanya kwepakati ndiyo nzira inoshanda yekuderedza uremu

kutsanya kwepakatindeimwe nzira inoshanda uye yakaratidza kupisa mafuta. Kune dzimwe nzira dzekuita chikafu ichi. Iyo 16/8 nzira imwe yacho. 8 awa kudya Iyi nzira, inozivikanwawo se; Zvinoda kudya zvokudya zvakatarwa mumaawa masere uye kutsanya kwemaawa gumi nematanhatu asara.

Imwe nzira ndeye 5:2 kudyandizvo Pano, uchitevera maitiro ekudya kwemazuva mashanu, kutsanya kunoitwa nekutora 5-2 makorikori kwemazuva maviri.

• Dzivirirai muviri kuchengetedza mvura

Heano mazano achakubatsira kuti uremerwe uremu, inozivikanwa se edema, inokonzerwa nemvura inounganidza mumuviri, uye inokubatsira kuti utaridzike uye ureruke;

• Shandisa dandelion extract: Dandelion Mushonga unonzi chidimbu unobatsira kuderedza edema mumuviri.

• Zvekofi: Kofi ine hutano caffeine ndiko kunobva. Zvidzidzo zvinoratidza kuti caffeine inogona kubatsira kupisa mafuta akawanda.

• Iva nehanya nezvezvikafu zvaunonzwa nazvo: Kudya zvinhu zvauri kunzwa, senge gluten kana lactose, zvinokonzeresa edema yakawandisa uye kuputika. Dzivisa chikafu chaunofunga kuti chinogona kunetsa.

• Tsvaka mumwe munhu wokutsigira

Kukurudzira kupedza basa; inoita 70% yebasa. Kumbira mumwe wako, shamwari, kana nhengo dzemhuri kuti dzibatsire kukukurudzira. Iwe unogona zvakare kujoinha mapoka ekudya mumagariro emagariro.

• Tora nguva yako

Kurasikirwa ne10 kilos hachisi chinhu chichaitika mumwedzi kana vhiki. Tevera chirongwa chekudya kwakadzikama. Kazhinji, chiyero chepamusoro chekurasikirwa kwehuremu chinofungidzirwa kuva kirogiramu imwe pavhiki. Rangarira; Kurumidza kupera huremu hunodzoka nekukurumidza ...

• enda kune dietitian

Munyika yedu, hazvisisiri zvakaoma kusvika kune wezvekudya sezvazvaiva kare, uye chiyero chevaya vanoenda kune chiremba uye kuderedza uremu zvakanyanya. Iwe unozoda chirongwa chekudya uye nehunyanzvi rutsigiro rwekudya kuti urasikirwe ne10 kilos zvachose uye zvakachengeteka. dietitian's simba rinokurudziraUsakanganwawo.

• Bvisa mufiriji

Kubudirira kwekudya kunoyerwa nekudya zvakaringana uye zvine hutano chikafu. Usati watanga kudya, gadzirira chikafu chekudya kuti urasikirwe ne10 kilos uye uparadze kunze kweiyi chinyorwa kubva mufiriji yako. Zadza firiji yako zvinoenderana nerondedzero iyi uye usaenda kunotenga kazhinji.

• Usarega kudya

Imwe yemhosho huru mukudya ndeyekurega kudya, kungave nechinangwa kana kunze kwenguva. Muchiitiko ichi, pakudya kunotevera, muviri unoda zvimwe zvokudya kuti ugadzirise kushayikwa. Ita shuwa yekudya chikafu chako nenguva, kunyangwe sesvutugadzike. Iwe unogona kuwedzera yakaderera-calori uye ine hutano snacks pakati pekudya.

• Tevera mutemo wepiramidhi wekudya

Funga nezvepasi pepiramidhi semangwanani, pakati sekudya kwemasikati, uye kumusoro sechisvusvuro. Pane chirevo chakareruka chekuderedza uremu. Kudya maererano nepiramidhi iyi. Iwe unofanirwa kudya zvakanyanya mangwanani, zvishoma masikati uye zvishoma manheru.

• Zano diki

Usawedzere manwiro aunoita miriwo nemichero. Nyatsoteerera zvibereko. Nekuti ine macalorie mashoma, kudya michero yakawanda zvinoreva kuremerwa neshuga. Deredza michero kusvika 2-3 servings pazuva.

Dzivisa zvigadzirwa zvekudya. Iva nechokwadi chekutarisa kukosha kwehutano hwezvigadzirwa zvekudya. Kunyanya mafuta uye shuga ratios.

10 Rudzii Rwekuchinja Kunoita Kurasikirwa Nehuremu Mumuviri?

kuderedza 10 kilos Iwe wakadyisa uye wakaonda. Kana iwe uri mumwe weavo vari kutsvaga nzira dzekurasikirwa ne10 kilos. Ngatitaurei nezve rudzi rwekuchinja kuchaitika mumuviri wako kune hutano kana iwe ukarasikirwa ne10 kilos kuti ikurudzire. kurasikirwa ne10 kilos;

• Inoderedza njodzi yechirwere cheshuga

Munhu ari pakati pe10 ne20 pounds overweight ane ngozi yakanyanya kuwedzera yechirwere cheshuga 2 kana ichienzaniswa nevaya vane uremu hwakanaka. Chikamu che80 muzana chevanhu vakafuta vanonzi vari panjodzi huru yekubatwa nechirwere cheshuga. Kurasikirwa nemakirogiramu gumi hakungodzikisi mazinga ehuga, asiwo kunowedzera kugona kwemuviri kugadzirisa mazinga e insulin.

• Inobatsira kune hutano hwemoyo

Huremu hwakawandisa hunokanganisa moyo. Maererano neAmerican Heart Association, kurasikirwa kwemakirogiramu gumi kunobatsira kudzivirira kukwira kweropa, izvo zvakakosha kuhutano hwemwoyo. Nokuti kana kuwedzera kweropa kunoitika, zvinogona kutungamirira kune atherosclerosis nezvimwe zvirwere zvemwoyo.

• inodzora kurara

Paunorasikirwa nemakirogiramu gumi, iwe unorara zviri nani usiku, saka mazinga ecortisol anodonha. Paunenge wakafuta, unozviisa panjodzi yekutadza kufema munhu wakarara. Kurasikirwa nemakirogiramu gumi chete ehuremu hwemuviri kune mhedzisiro yakanaka pazviratidzo zvekubatwa nehope.

• Inoderedza njodzi yegomarara

Kufutisa kwakabatana zvakasimba nemamwe marudzi egomarara, akadai segallbladder, prostate, itsvo, colon, uye zamu. Maererano neshumo yekutsvakurudza, vakadzi vanowana anopfuura mapaundi makumi maviri mushure mezera re18 nekaviri mukana wavo wekenza yepazamu yepashure. Saka, kunyangwe kungorasikirwa nemapaunzi gumi kunoderedza njodzi kune imwe nhanho.

• Cholesterol mazinga anodzikira kune hutano kukosha

Paunenge wakafuta, cholesterol yako yakaipa yakakwira uye yako yakanaka cholesterol mwero yakaderera. Izvi zvinokuisa panjodzi yezvirwere zvakawanda. Asi kana iwe ukarasikirwa ne10 mapaundi, cholesterol yako yakaipa inodzika uye cholesterol yako yakanaka ichakwira.

• inobvisa arthritis

Chimwe chinhu chinoitika kumuviri wako paunorasikirwa nemakirogiramu gumi injodzi yakaderedzwa yemabvi uye matambudziko ehudyu. Nekuti kuchengetwa kwemafuta akawandisa mumuviri kunogadzira uye kuburitsa anti-inflammatory chemicals. Kurasikirwa nemapaunzi gumi kunobatsira zvakanyanya kumapfupa, maererano neArthritis Foundation.

• Inopa mufaro

Hapana chinogona kutsiva mufaro waunowana paunorasikirwa ne10 kilos nekuti inokupa iwe kukurudzira, simba uye chivimbo chekuenderera mberi. Nekubata muviri wako zvakanaka uye nekuzvichengeta iwe pachako zvakakwana, iwe uchadzidza kuzvida nekuzvikoshesa iwe mumativi ese. Izvi zvinokanganisa hutano hwako hwepfungwa zvakanyanya.

Kupfupikisa;

"Zvakaoma here kurasikirwa nemapaundi gumi?" Kana iwe uchifunga, hazvina kuoma zvakanyanya kana nzira dzakakodzera dzinoshandiswa. Panzvimbo pekurasikirwa ne10 mapaundi nekukurumidza, tevera chirongwa chakapararira nekufamba kwenguva. Kurasikirwa ne10 kilos pasina kudya kuchawedzera nzira yako. Saka, dhirowa nzira yako nekubatanidza chikafu uye chirongwa chekurovedza muviri.

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