Chii Chinobata Rudo, Dzinonyungudika Sei?

rudo runobataRine mazita akawanda akasiyana anozivikanwa. love pillow, love handle, love handle Pasinei nemazita avo akanaka, haisi mamiriro ezvinhu ekudiwa uye kudiwa.

rudo mubato Ndiro rimwe zita remafuta akawandisa anobuda mubhurugwa muchikamu chechiuno. Maekisesaizi emudumbu anogona kuitwa kubvisa iyi yedunhu lubrication. Asi kungoekisesaiza zvibatiso zverudo zvinonyunguduka hazvizokwani.

Kuti ubvise maprotrusions aya, zvinodikanwa kuita chikafu, kurovedza muviri uye mararamiro ekuchinja. muchinyorwa "chii chinobata rudo", "mabatiro anoita rudo nyungudika" misoro ichakurukurwa.

Chii Chinobata Rudo?

rudo runobata inzvimbo dzeganda dzinoenda kunze kubva muhudyu. Pakupfeka zvipfeko zvinobata, zvibatiso zverudo zvinova zvakanyanya kusimba. Inoratidza kuunganidza mafuta akawandisa kumativi ehudyu nedumbu.

Chii Chinokonzera Rudo Runobata?

rudo runobataChikonzero kuunganidza mafuta.

Kana macalorie akawandisa achipinda mumuviri kana kuti ukasapisa macalorie akawanda sezvaunodya, masero emafuta anoungana. Nekufamba kwenguva, masero emafuta aya anozoonekwa sezvaanoungana mune dzimwe nzvimbo senge chiuno chechiuno uye mahudyu.

Mafuta anogona kuungana mune chero chikamu chemuviri, asi pane zvimwe zvinhu zvinowedzera mukana wekuunganidza muhudyu, chiuno uye mudumbu. rudo runobataZvinhu zvinokonzeresa pakuumbwa kwayo ndezvi:

- Mahomoni, kunyanya cortisol yakawandisa

- Zera (kuunganidza mafuta mudumbu kunonyanya kuwanda kana uchikura)

- Kusaita zvemitambo

-Kudya nemafuta, shuga uye yakakwira-calorie chikafu

– kushaya hope

Mamiriro asina kuongororwa kana asina kurapwa anononoka metabolism (hypothyroidism - kana underactive thyroid - semuenzaniso kuita kuti zviome kupisa mamwe macalories)

Rudo Runobata Ngozi Here?

rudo runobata Haisi ngozi asi inogona kuratidza zvikonzero zvengozi yezvirwere zvisingaperi. Izvi ndezvi:

- High blood pressure (hypertension)

- High cholesterol

- Chirwere chemoyo

- Kutadza kufema nemamwe matambudziko ekufema

– sitiroko

– Type 2 chirwere cheshuga

– Gomararakunyanya gomarara remuura nerezamu

– Chirwere chechiropa

- Calcification

rudo runobataKudzivirira kenza kunogona kubatsira kuvandudza hutano hwese.

Nzira yekunyungudutsa Mabatiro erudo?

Bvisa shuga kubva pakudya kwako

Kudya kwakanaka kunokosha pakuedza kurasikirwa nemafuta kubva kune chero chikamu chemuviri. zvigadzirwa zvakagadzirirwa, carbonated drinksShuga yakawedzerwa inowanikwa muzvikafu zvakaita semaswiti haina kufanana neshuga chaiyo inowanikwa muzvokudya zvine utano semichero.

Mukuwedzera pakubatanidzwa nehuwandu hwehutano hwehutano hwakadai sechirwere chemoyo, metabolic syndrome uye chirwere cheshuga, kudya shuga yakawandisa kunokonzera kuwedzera kwemafuta emuviri, kunyanya munzvimbo yedumbu.

Zvakare, zvikafu zvakawanda zvine shuga zvinoremerwa nemacalorie asi zvine mashoma anovaka muviri. Kuderedza zvokudya zvine shuga nezvinwiwa rudo runobata Inobatsira kuderedza mafuta emuviri, kusanganisira

Shandisa mafuta ane utano

yekotapeyamafuta omuorivhi, nzungu, mbeu uye hove dzine mafuta Kushandiswa kwemafuta ane hutano akadai seanobatsira kutetepa nzvimbo yechiuno.

Mafuta ane hutano anokubatsira kuti unzwe wakaguta uye unodya mashoma macalorie zuva rese. Kunyange zvazvo mafuta aya aine macalorie akawanda, kuashandisa zvine mwero mukudya kwako kunogona kukubatsira kuderedza uremu uye kubatsira mukuderedza uremu. usanyungudutsa mibato yerudoanokubatsira.

Idya zvokudya zvine fibrous

Kudya chikafu chakapfuma mu soluble fiber usanyungudutsa mibato yerudoachakubatsira.

soluble fiber; bhinzi, nzungu, oatinowanikwa muzvokudya zvakaita semiriwo nemichero. Zvinoita kuti unzwe wakaguta kwenguva yakareba nekuderedza kugaya uye kuderedza kunzwa kwenzara.

kufamba zuva rose

Kuwedzera huwandu hwemacalorie aunopisa zuva rese inzira yakanaka yekurasikirwa nemafuta akawandisa emuviri.

Vanhu vazhinji vanoshanda padhesiki uye havashande kwemaawa. Zvidzidzo kugara kwenguva refu inoratidza kuti haina kunaka kune hutano kana nzvimbo yelumbar.

Tsvaga zvikonzero zvekufamba masikati. Kuita tsika dzakareruka sekutora masitepisi panzvimbo yekusimudza, kutaura parunhare netsoka, uye kuseta timer hafu yeawa yega yega kufamba kuchaita mutsauko mukuru pakurasikirwa uremu.

Tora pedometer uye uone nhanho dzako uye uone kuti yakawanda sei yaunofamba zuva rese.

kuderedza kushushikana

Kudzvinyirirwa kune kukanganisa kunokanganisa hutano hwepfungwa uye hwemuviri, uye zvinototungamira kune yakawandisa mudumbu mafuta.

Izvi zvinodaro nekuti kushungurudzika kunokonzera kugadzirwa kwehomoni cortisol. Iyo inozivikanwawo se "stress hormone," cortisol inogadzirwa neadrenal glands mukupindura kune zvinonetsa mamiriro.

Kunyangwe iri riri basa rakajairwa, kushushikana kwenguva refu uye yakawandisa cortisol inogona kukonzera zvisingadiwe mamiriro akadai sekushushikana, kutemwa nemusoro, nyaya dzekugaya uye kuwedzera huremu.

Inozivikanwa kudzikisa cortisol mazinga kuderedza kushushikana uye kudzivirira mudumbu mafuta Yoga ve kufungisisa Unogona kuita mabasa akadai

simudza masimbi

Kuita marudzi ese emabasa emuviri, usanyungudutsa mibato yerudoAsi kusimudza masimbi kunonyanya kubatsira panyaya iyi.

kurara zvakakwana

Kufanana nekushushikana, kusarara kwakakwana kunowedzerawo cortisol mumuviri, zvichiita kuti uremu huwedzere. Zvidzidzo zvakaratidza kuti vanhu vane kushaya hope vane mafuta akawanda kupfuura avo vanorara zvakakwana.

Kushaikwa kwekurara kunobatanidzawo nengozi yekuwedzera yechirwere cheshuga uye kufutisa. Nokuda kweizvi, iwe unoda kurara maawa anenge 7-8 usiku.

Wedzera kushandiswa kweprotein

Kushandisa mapuroteni emhando yepamusoro mukudya kunobatsira kurasikirwa nemafuta uye kuderedza uremu nenzira ine hutano. Puroteni inoderedza chido chekudya.

Zvakare, ongororo dzakaratidza kuti kudya kwakawanda muprotein kunofananidzwa nekudya zvine mapuroteni mashoma. mafuta edumbuyakaratidza kuva inoshanda zvikuru mukuderedza

Mazai, nyemba, zvigadzirwa zvegungwamapuroteni emhando yepamusoro, akadai sehuku nenyama, rudo runobata Inobatsira kuderedza mafuta akawandisa, kusanganisira

Wedzera kushandiswa kwemvura

Kunyatso hydrating muviri kunofanirwa kuve nehutano hwakanaka. Kunyangwe mvura iriyo mvura yakanakisa yekunwa, vanhu vazhinji vanowanzo kunwa zvinwiwa zvine shuga sezvinwiwa zvemitambo, sodas, tii uye muto kana vanzwa nyota.

Macalorie uye shuga inowanikwa muzvinwiwa zvinotapira zvinogona kukonzera mafuta emudumbu. Zvidzidzo zvakaratidza kuti kushandiswa kwepamusoro kwezvinwiwa zvine shuga kunobatanidzwa nekurema, kunyanya munzvimbo yedumbu. Panzvimbo pezvinwiwa zvine shuga, unogona kunwa mvura kana tii isina kunyoroveswa.

Kudya makabhohaidhiretsi akaoma

Nekushandisa zvinovaka muviri-dense, yakaoma makabhohaidhiretsi akadai sembatatisi, bhinzi, oats uye brown mupunga, iwe unozadza dumbu rako zviri nyore.

kukonzeresa nzara makabhohaidhiretsi akacheneswaKusiyana nemakabhohaidhiretsi, makabhohaidhiretsi akaomarara anokuchengeta wakaguta zuva rose uye anokubvumira kudya zvishoma.

Izvi zvinodaro nekuti makabhohaidhiretsi akaomarara anogayiwa zvishoma nezvishoma nekuda kwehuwandu hwefiber.

Zvidzidzo zvinoratidza kuti fiber-rich carbohydrates inobatsira pakurasikirwa nekurema, zvinoreva kunyunguduka kwezvibato zverudozvarinopa.

Edza HIIT Workout

High-intensity interval training (HIIT) ndechimwe chezviitwa zvakanyanya zvekurasa mafuta emuviri. HIIT maekisesaizi anosanganisira nguva pfupi yeakanyanya aerobic exercise, imwe neimwe inoteverwa nenguva yekuzorora.

Mhando iyi yekurovedza muviri inokurumidza, inoshanda, uye zvidzidzo zvakawanda zvakaratidza kuti inogona kubatsira kurasikirwa nemafuta emuviri.

Izvo zvakare zvakacherechedzwa kuti HIIT inoshanda kurwisa mafuta edumbu. Ongororo yevakadzi makumi matatu nevapfumbamwe yakawana kuti kuita HIIT muchirongwa chekurovedza muviri kwainyanya kubatsira mukuderedza mafuta edumbu kupfuura mamwe mapurogiramu.

idya nokungwarira

Kudya zvine mutsindo itsika inogona kutungamira mukudzora maitiro ekudya uye kudya mashoma macalorie.

Kudya zvine hungwaru kunosanganisira kuteerera kune nzara uye kuzara cues, kudya usina kukanganiswa, kudya zvishoma nezvishoma, uye kunzwisisa kuti chikafu chinokanganisa sei manzwiro ako uye hutano.

Iyi inzira yakanakisa yekuve zvese mumuviri nepfungwa zvine hutano, uye inozivikanwa senzira inoshanda yekuderedza uremu.

kurega doro

Nzira iri nyore yekucheka macalorie uye kuderedza uremu ndeyekudzivisa zvinwiwa zvinodhaka. Kunwa doro rakawandisa kwakabatana nekufutisa uye kunokonzera kuwedzera kwemafuta emuviri, kunyanya munzvimbo yedumbu.

Doro rinokurudzirawo masero europi anodzora kudya, kuwedzera kunzwa kwenzara, izvo zvinotungamirira kukudya macalorie akawanda. Zvakare, zvinwiwa zvinodhaka zvakawanda zvinoremerwa nemacalorie uye zvine shuga yakawedzerwa, izvo zvinogona kukonzera uremu.

Idya zvokudya zvepanyama

Usanyungudutsa mibato yerudoImwe yenzira dzakareruka dzekudya chikafu chechisikigo ndeyekudya. Chikafu chekutenga, zvakakangwa zvokudyaZvokudya zvakagadzikiswa, sezvihwitsi, zvine zvinhu zvisina kunaka pautano.

Ongororo dzakaitwa dzinoratidza kuti vanhu vanodya zvakawanda zvakabikwa zvakabikwa vari panjodzi huru yekufutisa, pamwe nezvirwere zvisingaperi zvakaita seshuga nemoyo.

Kudya chikafu chechisikigo inzira yakanaka yekudzikisa chiuno chako. Zvokudya zvine utano zvinosanganisira miriwo, michero, nzungu, mhodzi, mapuroteni asina kusimba uye zviyo.

Semagumo;

kunyungudusa mibato yerudo Iwe unofanirwa kurovedza muviri, kudya zvishoma zvakagadziriswa, uye kuwana fiber yakawanda muswere wese.