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Kuderedza uremu nenzira yakasikwa uye iri nyore

Kuderedza uremu nenzira yakasikwa uye iri nyore

Kuderedza uremu nenzira yakasikwa uye iri nyore

Kuita maekisesaizi, kutora zvinovaka muviri, uye kutevera kudya kwakati ndezvimwe zvezvisarudzo zvinogona kukubatsira kuderedza uremu. Kunyangwe zvikafu zvakawanda, zvinovaka muviri, uye zvirongwa zvekutsiviwa kwechikafu zvinoti zvinovimbisa kurasikirwa nehuremu nekukurumidza, mazhinji acho haatsigirwe nehumbowo hwesainzi. Chirevo chakaburitswa neBoldsky chinopa akati wandei ehunyanzvi hwesainzi-backed uremu nzira, dzinotevera

1. Dzidzira kudya uchifunga

Tsika yekudya zvine mutsindo inosanganisira kuterera kuti unodya sei uye kupi. Kuita uku kunogona kubatsira pakuchengetedza huremu hune hutano pamwe nekunakidzwa nekudya uchichidya. Nehurombo, vanhu vazhinji vanofanirwa kubata chikafu nekukurumidza kuti vasangane nezvinodiwa zvehupenyu hwavo hwakabatikana vachiri kufamba mumotokari dzavo, pamadhesiki avo, vachiona TV kana kushandisa yavo smartphone. Naizvozvo, ivo havana basa nemashandisiro avo ekudya.

2. Kutsanya kwepakati

Kutsanya kwepakati ndiyo nzira yekudya iyo inosanganisira nguva dzose, kutsanya kwenguva pfupi uye kudya munguva pfupi yezuva. Ongororo dzinoverengeka dzakaratidza kuti kutsanya kwenguva pfupi, kusvika kumasvondo makumi maviri nemana, kunotungamira mukurasikirwa nehuremu muvanhu vakafuta. Zvakanakisisa kutevera mararamiro ane utano pamazuva asina kutsanya uye kudzivisa kudyisa. Kune marudzi akasiyana ekutsanya kwepakati, saka iwe unogona kusarudza rudzi rwekutsanya kwepakati kunonyatsoenderana nehurongwa hwemunhu wega.

3. Idya mapuroteni kwemangwanani

Nekudzora mahormone ekudya, mapuroteni anogona kubatsira vanhu kunzwa vakaguta. Chikonzero chikuru ndechekuti inoderedza nzara yehomoni ghrelin uku ichiwedzera satiety mahomoni. Zvokudya zvinotevera sarudzo dzakanaka dzekudya kwemangwanani ane mapuroteni akawanda: mazai, oats, nut uye seed butter, sardines, uye chia seed pudding.

4. Deredza shuga uye carbs yakanatswa

Vakawanda vanodya kudya kunowedzera kuwedzera mune shuga yakawedzerwa, uye kunyange zvinwiwa zvine shuga zvine hukama chaihwo hwekufutisa. Mupunga muchena, chingwa, uye pasta mienzaniso yemacarbohydrates akacheneswa. Kukurumidza kutendeuka kweglucose kunoitika kubva kune izvi zvikafu, kunyanya sezvo zvinokurumidza kugaya. Kana glucose yakawandisa ichipinda muropa, inokurudzira hormone insulin, iyo inosimudzira kuchengetedza mafuta muadipose tissue.

5. Idya fiber yakawanda

Kudyara macarbohydrates haagone kugayiwa sefayibha mudumbu diki. Chikafu chepamusoro-fiber chinokubatsira kuderedza uremu nekuwedzera manzwiro ekuzara.

6. Kurudzira mabhakitiriya emudumbu

Basa rebhakitiriya mumatumbo uye huremu manejimendi inzvimbo iri kubuda yetsvagiridzo. Munhu wega wega ane yakasarudzika kuumbwa uye yakasarudzika huwandu hwehuturu mabhakitiriya. Dzimwe mhando dzinogona kuwedzera simba rinowanikwa nemunhu kubva muchikafu, zvichitungamira mukuiswa kwemafuta uye kuwedzera uremu.

7. Kuvandudza kunaka kwekurara

Zvakabuda muongororo dzinoverengeka zvakaratidza kuti kurara asingasviki maawa mashanu kusvika kumatanhatu usiku hwoga hwoga kunowedzera ngozi yokufutisa. Kusakwana kana kushata kwekurara kunonotsa nzira iyo muviri unoshandura macalorie kuita simba, inozivikanwawo semetabolism. Nokudaro, simba risina kushandiswa rinochengetwa semafuta kana metabolism isinganyanyi kushanda. Kushaikwa kwekurara kunogonawo kukonzera kuwedzera kwekugadzirwa kwe insulin uye cortisol, izvo zvinoita kuti mafuta aunganidzwe.

8. Deredza mazinga ekunetseka

Somugumisiro wekushungurudzika, adrenaline uye cortisol inosunungurwa muropa, pakutanga inoderedza kudya sechikamu chekurwa-kana-ndege mhinduro. Asi kana munhu ari pasi pekunetseka nguva dzose, cortisol inogara muropa kwenguva yakareba, izvo zvinowedzera chido chavo uye zvinogona kuwedzera kudya kwavo.

9. Kudya uye kurovedza muviri kwezuva nezuva

Kuti uremerwe uremu, munhu anofanira kuziva nezvese zvekudya uye zvinwiwa zvaanodya zuva nezuva. Nzira inonyanya kushanda yekuita izvi kuchengeta bhuku kana kushandisa online kana smartphone chikafu chekudya tracker. Asi vanamazvikokota vanonyevera kuti kupengereka kwezvokudya kunogona kuva kusina kunaka uye kunoparira madyiro asina kunaka.

Kurasikirwa uremu kunoda kuzvipira kwenguva refu, uye hapana kukurumidza kugadzirisa. Asi kiyi pakuwana uye kuchengetedza uremu hune hutano kudya kudya kwakadzikama, kunovaka muviri. Saka, iwe unofanirwa kudya michero yakawanda nemiriwo zuva rega rega uye masevhisi ako anofanira kunge ari emhando yepamusoro mapuroteni kuwedzera kune yakazara zviyo. Inokurudzirwawo kuita maekisesaizi kwemaminitsi makumi matatu pazuva.

Ryan Sheikh Mohammed

Mutevedzeri weMupepeti-mukuru uye Musoro weDhipatimendi reHukama, Bachelor of Civil Engineering - Topography Dhipatimendi - Tishreen University Yakadzidziswa mukuzvisimudzira.

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