Nzira dzakanakisisa dzekuderedza uremu

Kubvisa huremu hwakawedzerwa chiroto chinoitwa nevazhinji nevazhinji.Ndiani angachizadzisa?Pane nzira dzekubatsira nyaya iyi?Izwi rekuti “kudya” rinogona kuva mutsara usinganakidze kune vamwe,nekuti kana vamwe vangonzwa kuti mazwi okuti "kurasikirwa uremu" uye "kutevera kudya", vanonzwa manzwiro ekushushikana uye kunzwa vaine mhosva, asi sekureva kwaMaggie Doherty, US-yakasimbiswa yezvokudya zvinovaka muviri uye muridzi weDorty Nutrition, maererano My Fitness Pal, kubvisa mamwe mapaundi hakusi chete. nezvekudya kunorambidza asi pane zvakawanda, kutaura zvazviri, zvinogona kuitwa.Kuderedza uremu pasina kudya. Iyo saiti inopa 6 ari nyore uye anonakidza matipi ekuderedza uremu pasina kudya:

1- Rondedzero yevavariro

Audra Wilson, chiremba wezvekudya akanyoreswa uye chiremba wemishonga paDelnor Hospital, anokurudzira kunyora zvikonzero zvinoita kuti munhu ade kuonda, zvakaita sekuva neutano hwakanaka kuitira ramangwana remhuri yake, uye kuwedzera simba rekuita zvaasati amboita. . Uye kana zvinhu zvikaoma uye zvasvika padanho rinoda kuderedza uremu (izvo zvisiri hazvo zvakaipa), kuve nerondedzero yezvinokonzeresa zvekuda kuderedza uremu kuchabatsira zvakanyanya. Kuongorora Target.

2- Menyu yekudya kwevhiki

“Chimwe chezvikonzero zvikuru zvinoita kuti vamwe vanhu vatadze kuomerera pachirongwa chekudya chine utano ndechekuti vanenge vasati vagadzirira,” anodaro Ryan Maciel, nyanzvi yezveutano. Maciel anorumbidza kutsaura imwe nguva vhiki yoga yoga yokuronga zvokudya muvhiki rose. Kugadzira hurongwa uye kunyora pasi runyoro rwemagirosari anodiwa kune izvi, zvinobatsira kusarudza izvo zvinoenderana nekudya kwevhiki uye zvinoita kuti zvive nyore kusvika.

Kuwedzera uremu kunokonzera upenzi

3- Inwa mvura usati wadya

"Imwe nzira inobatsira iyo chero munhu angashandisa ndeyekunwa girazi kana maviri emvura maminetsi gumi musati madya," anodaro Elliot Upton, akasimbiswa mudzidzisi wekusimba. Nenzira iyi, nyota haizokanganisike kuita nzara, uye kazhinji, hydration yakakodzera inotsigira uremu. Zvakare, “kunwa mvura yakakwana kunobatsira kuti unzwe wakaguta, kudzivisa nzara, uye kudzivirira kudyisa,” maererano nezano raUpton.

4- Pisa macalorie

Zviitiko zvinopisa macalorie pasina maekisesaizi zvinosanganisira kumba uye panguva yezororo tora masitepisi pachinzvimbo che lifti, tamba nevana, kuchenesa imba, kubvarura mapepa ekare kana kurasa zvinhu zvakaraswa, uye kubasa enda kuhofisi yemumwe waunoshanda naye pane Tumira. email, anodaro Wilson, se "nhanho imwe neimwe inokosha uye basa iri rinogona kuva nemigumisiro kana zvasvika pakuderedza uremu."

5- kukwesha mazino ako

“Kukwesha pashure pekudya kwemanheru panzvimbo pokurara ndicho chisarudzo chakanakisisa nokuda kwomunhu upi noupi ane tsika yokupedza usiku hwose,” anodaro Danny Singer, mutungamiriri weFit2Go Rehabilitation Programme muBaltimore, Maryland.

6- nguva yekurara

Pane hukama hwakajeka hwechikonzero pakati pehuremu uye kurara, sezvo kana munhu asingawani nguva yakakwana, inokanganisa mahomoni anodzora kudya, kudyisa kunzwa kwenzara masikati uye nokudaro kudyisa. Ndicho chikonzero Upton anosimbisa kukosha kwe "kuvandudza hutano hwekurara uye nguva sechinhu chekona chepurogiramu ipi zvayo yekuderedza uremu."