Kunwa Mvura Kunoita Kuti Ushaye Simba Here? Nzira Yokunwa Sei Mvura Kuti Uderedze Uremu? Kune Macalorie Mumvura?

Kunwa mvura ndicho chinhu chakanakisa chaungaita kuti uremerwe uremu. Masayendisiti nevatsvakurudzi vanobvumirana kuti mvura inoderedza kushandiswa kwesimba, inowedzera satiety uye inowedzera metabolism. "Mvura inoderedza uremu sei", "kuonda sei nekunwa mvura", "sei kunwa mvura kunoita kuti udzikire", "kunwa mvura yakawandisa kunoita kuti uwedzere uremu", "panguva yekunwa mvura?" Hedzinoi mhinduro dzemibvunzo yese iyi…

Kunwa Mvura Kunoita Kuti Uderedze Uremu Here?

Kunwa mvura kunobatsira kuderedza uremu. Zvidzidzo zvakasimbisa kuti mvura inobvumira kuwedzera thermogenesis. Inowedzera kugadzirwa kwekupisa mumuviri, zvinoreva kuti inomhanyisa metabolism.

Imwe ongororo yeKorea inotaura kuti kunwa mvura musati madya kunoderedza kushuva kwezvokudya uye kunodzivirira kushandiswa kwezvokudya zvakanyanyisa.

Mvura yekunwa inowedzerawo lipolysis kana kuputsa mafuta, ayo anobva ashandiswa semafuta.

Kunwa mvura kunovandudza carbohydrate metabolism uye insulin senitivity.

Pakupedzisira, mvura inobatsira kubvisa chepfu, nekudaro ichidzikisa kuumbwa kwemuchetura uye kuzvimba mumuviri.

Sei Kunwa Mvura Kuchiita Kuti Uderedze Uremu?

Inobatsira kupisa macalorie akawanda

Zvidzidzo zvakawanda zvinoratidza kuti avo vanonwa 1-1,5 malita emvura pazuva vanowana kuderera kukuru kwehuremu. Inoshanda pane body mass index, waist circumference uye body fat ratio.

Mvura inotonhora inonyanya kushanda mukuderedza uremu. Paunonwa mvura inotonhora, muviri wako unopisa mamwe macalories kuti udziye.

Kunwa mvura musati madya kunoderedza kuda kudya

Zvidzidzo pamusoro pekuda kudya-kudzvinyirira mhedzisiro yemvura yekunwa usati wadya zvinosimbisa izvi. Imwe ongororo yakawana kuti vanhu vakuru vakafuta vakanwa mvura vasati vadya vakarasikirwa ne44% huremu kupfuura avo vasina.

Imwe ongororo yakawana kuti kunwa mvura isati yadya kwemangwanani kwakaderedza huwandu hwemakoriori anodyiwa masikati ne13%.

Zvidzidzo zvakasiyana-siyana zvinoratidza kuti kunwa magirazi maviri emvura hafu yeawa musati madya kunokurudzira 2 macalorie mashoma mukudya. Mwero uyu ungaratidzika kunge wakaderera kwauri, asi paunouwedzera nemwedzi negore, nhamba dzakakomba dzinobuda.

Kana iwe ukadya kudya kaviri pasi pe75 macalories pazuva, 2 macalories pazuva, 150 macalories pamwedzi anoita 4500 calories pagore. Paavhareji, 54750 macalorie akaenzana nekirogiramu imwe. Mune mamwe mazwi, iwe ucharasikirwa ne7000 kg pagore nekunwa mvura usati wadya. Ndinofunga inhamba yakanaka. Uye nekungonwa mvura...

Kunoderedza zvishuwo zvekudya

Zvikafu idambudziko guru, kunyanya kune avo vari kuedza kuderedza uremu. High-calorie snacks inowedzera mamwe macalorie uye inoita kuti uwedzere uremu.

Maererano nevanodya uye vezvekudya, kana iwe uchida chikafu, inwa mvura uye kumirira maminitsi gumi. Iwe uchaona kuti chido chako chinodzikira kana kupera.

Mvura chinwiwa chisina macalories.

Kunyanya kunwa mvura pachinzvimbo chezvinwiwa zvine shuga zvinokutadzisa kuwana macalorie akawandisa. Observational zvidzidzo zvakaratidza kuti vanhu vanonwa mvura vanodya 200 mashoma macalorie pazuva.

Vanhu vakafuta nevana vari kukura vanofanira kukurudzirwa kunwa mvura. Nokudaro, vana vanodziviswa kuva vanhu vakuru vakafutisa mune ramangwana.

Kunwa mvura kunobatsira kupisa mafuta akachengetwa

Kushanda nesimba kweitsvo uye zviropa kwakakosha kune vanhu vanoedza kuderedza uremu. Nhengo idzi dzinofanira kushanda zvakarongeka.

Basa reitsvo nderokubvisa zvinhu zvakaraswa, uye chiropa kuti chigadzirise mafuta akaunganidzwa uye aite simba. Mitezo iyi inoda mvura kuti ishande.

Kunwa mvura kunopa simba

Kupera kwemvura kudiki kunokusiya uine usimbe. Kana uri kuedza kuderedza uremu, icho hachisi chinhu chakanaka. Kurasikirwa nehuremu kunoda kufamba, kurovedza muviri, uye kuita basa, uye kana uine usimbe haugone kuita chimwe chazvo. Semuyenzaniso; famba famba Pane kudaro, unofarira kurara pasofa pamberi peTV.

Kunwa mvura kunobatsira kuvaka tsandanyama

Vaya vanoshanda kuderedza uremu vanoziva kuti mhasuru yakawanda inoreva mafuta mashoma. Kuva nemhasuru yakawanda zvinoreva kuti uchapisa mafuta akawanda pakuzorora, saka metabolism yako ichashanda nekukurumidza.

Kuti ugadzire tsandanyama, unofanirwa kushandisa mapuroteni akawanda. Kubviswa kuri nyore kwemarara eprotein kubva mumuviri kunoenderanawo nemvura yako yekunwa. Kutenderera kwemvura mumuviri kwakakosha kuti muviri uite mabasa awo uye kuti mhasuru dzako dzive nemvura.

Kunwa mvura kunomhanyisa metabolism

Kukurumidza metabolism kunoreva kuti iwe uchapisa mafuta akawanda uye kuderedza uremu hwakawanda. Vatsvakurudzi veGermany vakaita chidzidzo kune vatori vechikamu vakanwa magirazi maviri emvura pakuzorora uye avo vasina.

Nekuda kweizvozvo, metabolism yakatanga kukurumidza mumaminitsi gumi ekutanga, yakava 10% zviri nani mumaminitsi makumi mana, uye kuita uku kwakaenderera kweawa imwe. Zvichitaurwa zviri nyore, mvura yekunwa inomhanyisa metabolism, inomhanyisa metabolism inoita kuti zvive nyore kupisa mafuta uye kuderedza uremu.

Yakawanda Sei Mvura Yaunofanira Kunwa Kuti Uderedze Uremu?

Kana iwe usingaite maekisesaizi, zvakakwana kunwa 2200 mL (vakadzi) kana 3000 mL (varume) mvura pazuva. Asi kana ukagara uchirovedza muviri kwemaminitsi makumi matanhatu, mvura yaunotora inofanira kunge yakakwira. Iwe unofanirwa kunwa 60 mL yemvura paunenge uchirovedza muviri.

Iwe unofanirwawo kufunga nezvemamiriro ekunze eimwe nzvimbo. Nzvimbo dzakaoma kana dzakanyorova dzinogona kukonzera kurasikirwa kukuru kwemvura kuburikidza nekudikitira. 

Kuti uderedze uremu, zvingava zvakakodzera kunwa 4-5 malita (vakadzi) kana 6-7 malita (varume) emvura paavhareji. Zvinofanira kucherechedzwa kuti kudiwa kwemvura kunogona kusiyana pamunhu nemunhu.

Zvimwe Zvakanakira Mvura Yekunwa 

– Mvura inobatsira kudzivirira zvirwere zvisingatapurirane.

- Mvura inobatsira kuderedza huturu mumuviri.

Kunwa mvura yakakwana kunobatsira kuderedza kushungurudzika.

-Mvura inosimudzira kushanda kwehuropi uye inobatsira kugadzirisa manzwiro.

- Mvura inobatsira kuvandudza hutano hweganda.

- Inobatsira kugaya.

- Inobatsira kutorwa kwechikafu.

- Mvura, pamwe chete nefiber yekudya, inobatsira kuvandudza mafambiro.

– Inobatsira pakuumbwa kwemate.

- Inodzivirira matishu, musana uye majoini.

– Inobatsira kubvisa tsvina kuburikidza nekudikitira, weti uye kuita tsvina.

- Inobatsira kuwedzera kushanda kwemuviri.

- Inovandudza kutenderera kweokisijeni yeropa.

– Inodzivirira kupera mvura mumuviri.

- Inobatsira kudzivirira nekurapa musoro.

– Inogona kubatsira kurapa itsvo matombo.

- Inogona kubatsira kudzora BP nekuvandudza hutano hwemoyo.

- Inoderedza cholesterol level.

Mamiriro ezvinhu apo Kushaikwa kweMvura Kunoitika Mumuviri

- Kana zviwanikwa zvemvura yekunwa zvishoma kana kuti munhu atadza kunwa mvura

– Kana paine kushaya mvura zvakanyanya uye nekukurumidza nekuda kwemanyoka kana kurutsa zvakanyanya

– Kana kudikitira zvakanyanya

-Kurasikirwa kwemvura yakawandisa kunoitika kana itsvo dzarasikirwa nebasa rekubata mvura. Kana mvura yakarasika ikasatsiviwa, inogona kuisa upenyu pangozi.

Nzira dzekuwedzera Kunwa Kwemvura

Kunyange zvazvo vamwe vachiziva kuti mvura yokunwa ine utano, havagoni kushandisa mvura yakakwana mukati mezuva. Kuti udzivise mamiriro asina kunaka ataurwa pamusoro apa, zvakakosha kuwedzera kunwa kwemvura. Edza nzira dzinotevera dzekunwa mvura.

– Kana wamuka mangwanani, ita tsika yekunwa mvura usina kana kugeza kumeso.

- Takura bhodhoro remvura paunenge uchifamba kana kuita zvekurovedza muviri.

-Kuti uchengete mvura yaunotora mazuva ese, tora bhodhoro uye ita shuwa kuti unonwa mvura yakawanda kudaro zuva rese.

– Usakanganwa kunwa mvura usati wadya.

– Kufarira kunwa mvura pane zvimwe zvinwiwa.

- Unogona kushandisa lemon, inozivikanwa kuti inoshanda mukuderedza uremu, nekuisvina mumvura yako.

Kunwa mvura yakawandisa kunoita kuti uwedzere uremu here?

Sezvo kuwandisa kwechinhu chipi nechipi kuchikuvadza, kunwa mvura yakawandisa kunogona kuva nengozi. Kunwa mvura yakawandisa munguva pfupi kunogona kukonzera kudhakwa kwemvura. Mune zvimwe zviitiko zvinogona kuuraya.

Ndinofanira kunwa mvura awa imwe neimwe here?

Muviri wedu unogona kuona paunoda mvura. Kunwa mvura kamwe chete paawa kunogona kusaenderana nemunhu wese. Kunwa mvura kunoenderana nezvido zvemuviri uye nedanho rekuita. 

Muviri wako unokutumira zviratidzo kana uchida mvura. Kunwa mvura kakawanda kunogona kukanganisa itsvo.

Kune Macalorie Mumvura? Mangani Macalorie MuMvura?

Mvura, inosvika 60% yemuviri wemunhu mukuru, yakakosha kuhupenyu. Inogadzirisa tembiricha yemuviri, inotakura zvinovaka muviri, inopa chimiro kumaseru uye matishu, uye inobvisa tsvina.

Ingani makorikori mumvura?

Sade macalorie emvura hakuna. Calorie; inobva kumacarbohydrates, mafuta, uye mapuroteni. Mvura yakachena haina kudya uku uye naizvozvo haina macalorie.

Zvisinei, calcium magnesiumsodium, zinc ve Mhangura Iine trace uwandu hwemaminerari akadai

Mvura yakachena haina makorikori, asi mvura inonaka ine macalorie. Kana gaka mumvura, mastrawberry, lemon Kana ukanwa nekukanda michero yakaita semvura, mvura iyi ine macalorie.

Zvisinei, haina kunyanya kukwirira. Zvibereko zvagara zvakaderera mumacalorie. Kunyangwe zvichisiyana zvichienderana nemuchero uye huwandu hwaunowedzera. macalorie emvura hazvizove zvakanyanya.

Iwe unofanirwa kunwa mvura yakawanda sei pazuva?

Iko hakuna kurudziro yepamutemo yehuwandu hwemvura yaunofanira kunwa zuva rega rega.  Mvura inodiwa inosiyana zvichienderana nezvido zvako, kwaunogara, kushanda kwaunoita, zvaunodya, uye kukura kwemuviri wako nezera.

Zvakadaro, iyo National Academy yeMishonga yakagadzirira inotevera kurudziro yemazuva ese yekunwa mvura:

Vakadzi 2,7 malita emvura yose

Varume: 3.7 malita emvura yakazara pazuva

Huwandu uhu hunosanganisira mvura kubva muzvinwiwa zvese uye chikafu.

Chikamu che80% chemvura inonwiwa nevanhu inobva mumvura nezvimwe zvinwiwa, ukuwo 20% inobva muchikafu.

Zvokudya zvine mvura yakawanda pakati visi, maranjisi, cucumber ve madomasi semichero nemiriwo.

kofi uye tii Kufanana nezvinwiwa zvine caffeine, kunyangwe zvichifungidzirwa kuti zvinopera mvura nekuda kwehuwandu hwazvo zvine caffeine, zvinobatsira kunwa mvura kana ichidyiwa zvine mwero.

Semagumo;

Kunwa mvura kunoita basa rakakosha zvikuru mukukurudzira kuonda. Kubva pakusimudzira metabolism kusvika pakuita kuti urambe uchishanda, mvura ndiyo inonyanya kukonzera kupisa mafuta nemacalorie. 

Seta wachi yefoni yako kana shandisa chiyeuchidzo app kunwa huwandu hunodiwa hwemvura kuderedza uremu.

Iwe unozoona mutsauko wakakura munzira yaunonzwa uye nzira iyo ganda rako rinotaridzika. Ita kuti mvura yekunwa ive chikamu chemararamiro ako kuti uwane mabhenefiti akanyorwa pamusoro.