Nzira shanu dzekubvisa mafuta emudumbu, ndedzipi?
Nzira shanu dzekubvisa mafuta emudumbu, ndedzipi?
Heano matanho akareruka aunogona kutora mumararamiro ako ezuva nezuva kuti uderedze mafuta nekuabvisa nenzira ine hutano, sezvinotevera:
1- Kuderedza uremu
Nzira iri nyore yekudzikisa mafuta emuvisceral ndeyekuderedza uremu, "Kurasikirwa kwehuremu chete kunogona kuderedza mafuta evisceral," anodaro Cleveland Clinic Bariatrician Scott Butch.
2- Kugara uchirovedza muviri
Nyanzvi dzinoti kudya chete hakuna kukwana kuderedza mafuta emudumbu, kuwedzera kurovedza muviri nguva dzose kwakakosha.
Zvinoenderana neongororo ya2020 yakaburitswa mujenari Nutrients, kurovedza muviri zvine mwero kunoderedza mafuta evisceral kunyangwe ukasadzikira uremu.
3- Dzivisa shuga
Visceral mafuta mudumbu inodya shuga, iyo inoita kuti masero emafuta aite nekukurumidza.
The Cleveland Clinic inoti kudya kuzere nesoda hakungowedzere kudya kwekoriori, asiwo kunokanganisa kukura kwemafuta emudumbu.
Saka dzikisa huwandu hweshuga mukudya kwako - kusanganisira zvinwiwa zvine shuga nejusi, zviyo zvakanatswa, zvakabikwa uye zvikafu zvakagadzikiswa - uye chiuno chako chinogona kuita zvimwe chete.
4 - Wana kurara zvakakwana
Vatsvakurudzi vepaWake Forest University vakawana kuti vanhu vairara kwemaawa mashanu kana pasi manheru ega ega vaiva nemafuta emudumbu akapetwa ka2.5 pane vanhu vairara zvakakwana.
Vanamazvikokota vanoti kushaikwa kwekurara kunochinja kugadzirwa kweleptin neghrelin, mahomoni maviri anodzora kuda kudya, uye izvi zvinogona kuwedzera kunzwa kwenzara. Kusarara zvakakwana kunogonawo kuwedzera kugadzirwa kwecortisol, hormone inoshungurudza inoudza muviri kuti uchengetedze mafuta ari mudumbu.
Nyanzvi dzinokurudzira kurara maawa manomwe kusvika mapfumbamwe usiku hwose.
5- Dzivisa kushushikana uye kushushikana
Kushungurudzika kunogona kutungamirira pakudya zvokudya zvakapfuma mumafuta uye shuga, uye kusanganiswa uku inzira pfupi yekuwana mafuta emudumbu, maererano nekuongorora kwakabudiswa muAnals yeNew York Academy of Sciences.
Kusagadzikana kusingaperi kunoitawo kuti uropi huburitse cortisol, iyo inobatsira kuchengetedza mafuta emudumbu munzvimbo.
Nokudaro, zvinokurudzirwa kudzivisa kushungurudzika kuburikidza nekurovedza muviri uye kuzorora.
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