Chimwe chezvinetso zvikuru zvatiinazvo vazhinji vedu kuwedzera uremu. Saka tinonzwa sekunge tinofanira kudzikisa huremu nekukurumidza. Pamwe tinofanira kupfeka dhirezi rakanaka pachiitiko chiri kuuya, kana kuti pamwe tinofanira kudzikisa huremu nekuti chiremba akatiudza kudaro. Asi kudzikisa huremu uku 'nekukurumidza' kwakanaka here kumuviri wedu? Ngatitaurei nezvazvo zviri nyore uye nemazvo.

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Zvakanaka here kuderedza kilo imwe chete pavhiki?

Tinowanzoona zviziviso uye masocial media anotaura zvinhu zvakaita sekuti "dzikisa makirogiramu mashanu pasvondo." Asi kubva pamaonero ekurapa, nzira ine hutano uye yakachengeteka yekudzikisa huremu ndeyekudzikisa huremu zvishoma nezvishoma. Nyanzvi dzezvekudya dzinoti zvakanaka kuronga 1-2 pounds pasvondo, inova pakati pe 0.5 ne 1 kilogram . Ingofunga, kana ukangoerekana wadzikisa huremu nekuderedza kudya kwako uye kurovedza muviri nesimba, uchanyatsodzikisa mafuta kupfuura mafuta chete, asiwo tsandanyama, mapfupa, nemvura. Izvi hazvina kunaka kumuviri wako kwenguva refu. Saka, zvakakosha kuita shanduko muhupenyu hwako dzaunogona kurarama nadzo, pane kutevera kudya kwefashoni kunovimbisa "mhedzisiro yakaita seyekurota."

Yeuka, kuderedza uremu hakusi kumhanya-mhanya, rwendo rurefu, semarathon.

Tingagadzira sei 'Huremu Hwekuderedza'?

Pamwe wakambonzwa chirevo chinoti "macalorie apinda, macalorie abuda." Zvichitaurwa zviri nyore, zvinoreva kuti tinofanira kupisa macalorie akawanda kupfuura atinodya zuva rega rega. Asi hazvisi nyore kudaro. Kugayiwa kwemuviri wedu, kana kuti chiyero chinoshandurwa chikafu kuita simba , zvine simba guru pane izvi. Kana ukangoerekana waderedza kudya kwaunoita, zvinoreva kuderedza macalorie, muviri wako hauzongowani zvinovaka muviri zvaunoda chete, asi metabolic yako ichadererawo. Izvi zvichaita kuti zviomere kuderedza uremu. Saka, ngatitangei rwendo urwu nezvinhu zvishoma zviri nyore, pane kuderedza macalorie akawandisa.

Deredza kudya kwako: Deredza huwandu hwemupunga nekarry zvaunodya kazhinji.
Verenga zvinyorwa zvechikafu: Tarisa huwandu hwemacalorie echikafu chimwe nechimwe. Izvi zvichakubatsira kuona zvaunoda kuderedza.
Inwa mvura yakawanda: Kunwa girazi remvura usati wadya kunogona kubatsira kudzora nzara yako .
Sarudza chikafu chine hutano:Isa zvinhu zvakaita semuriwo , michero, nyemba, zviyo , nyama dzisina mafuta akawanda, hove , nemazai pakutanga.

Chinhu chinonyanya kukosha kukurudzira, ndiko kuti, kufarira kwako kuita izvi. Sei uchiedza kuderedza huremu uhwu? Kudzivirira zvirwere zvakaita sechirwere cheshuga nechirwere chemwoyo? Kupfeka mbatya dzakanaka? Kumhanya nekutamba nevana vako nevazukuru? Chero chikonzero chipi zvacho, chinyore pasi papepa wochinamira panzvimbo yaunogona kuchiona zuva nezuva. Ipapo uchanzwa simba rakawanda.

Ndeapi maitiro akanaka anokubatsira kuderedza uremu?

Chikafu chakafanana nemafuta emuviri. Asi hatingodyi chete kana tine nzara. Tinodya kana tine shamwari, kana takasuruvara, takatsamwa, kana kana chimwe chinhu chinofadza chikaitika. Saka, kana uchida kuderedza uremu, unofanira kuchinja maitiro aya zvishoma.

Tsika yakanaka	Zvichitaurwa zviri nyore...
Dzidza zvikonzero zvinokukurudzira kuti udye.	Unonzwa kuda kudya here kana wakasuruvara, wakatsamwa, kana kuti wakaneta? Pane kudya panguva dzakadaro, edza kuita chimwe chinhu, sekufamba-famba kana kutaura neshamwari.
Kudya Nepfungwa Dzakanaka	Pane kudya uchitarisa TV kana kupedza nguva pafoni yako, nakidzwa nekunhuhwirira uye kuravira kwechikafu chako, nyatsotsenga, uye idya zvishoma nezvishoma. Ipapo uchanzwa wakaguta kunyangwe ukadya zvishoma.
Shandisa ndiro diki.	Kana ukaisa chikafu chidiki mundiro hombe, zvinoita sekunge hachina kukwana. Asi kana ukaisa huwandu hwakaenzana mundiro diki, unonzwa kugutsikana nekuti ndiro yacho yakazara.
Dzivisa kudya zvakanyanya husiku.	Kudya chikafu chakawanda pedyo nenguva yekurara kunogona kuwedzera mafuta mumuviri. Idyai kudya kwemanheru maawa maviri kusvika matatu nguva yekurara isati yakwana kana zvichibvira.
Idya zvikafu zvidiki nguva nenguva.	Kudya zvekudya zvidiki kashanu kana katanhatu pazuva panzvimbo pekudya zvitatu zvikuru kunogona kubatsira kudzivirira kudya zvakanyanya. Asi unofanira kungwarira huwandu hwaunodya pakudya kwega kwega.

Ungasarudza sei chikafu kuti uderedze uremu?

Haufanire kubvisa zvachose zvekudya zvaunofarira kuti uderedze huremu. Kuita izvi kuchaita kuti zviomere kuramba uchidya. Chinhu chakakosha kuderedza macalorie asina chinhu , ayo ari chikafu chisina hutano uye macalorie chete. Deredza izvi zvakanyanya sezvinobvira:

Zvikafu nezvinwiwa zvine shuga yakawedzerwa: Zvinwiwa zvinotapira, makeke, mabhisikiti, matofi, nezvimwewo. Haisi shuga yechisikigo iri mumichero inokuvadza, asi shuga yakawedzerwa yakagadzirwa.
Makabhohaidhiretsi Akagadziriswa: Zvikafu zvinogadzirwa neupfu hwechingwa (chingwa, mabhanzi), mupunga muchena, nezvimwewo. Izvi hazvina faibha yakawanda uye zvinovaka muviri. Pane kudaro, sarudza zvekudya zvine bran (mupunga mutsvuku), mupunga mutsvuku, uye oats.
Zvinwiwa zvine macalorie akawanda: soda, zvinwiwa zvemichero (zvine shuga), doro. Pane kudaro, inwa chimwe chinhu chakadai semvura, tii isina shuga, kana mvura yeremoni.

Wedzera zvinhu izvi mukudya kwako:

Mapuroteni: Kudya chikafu ichi kunoderedza nzara uye kunoita kuti unzwe wakaguta . Tsandanyama dzinosimba. Nyama isina mafuta akawanda, hove, mazai, mukaka, yogati, pamwe nenyemba, nyemba, uye soya zvakapfuma muprotein.
Mafuta Akanaka: Hazvina kunaka kubvisa mafuta zvachose. Mafuta emuorivhi, avocado, nzungu, cashew, nemafuta ehove zvine mafuta asina kuguta anobatsira muviri.
Fiber: Muriwo, michero, nyemba, nenzungu zvine fiber yakawanda. Fiber inobatsira kugaya chikafu uye inoita kuti unzwe wakaguta.

Kurara zvakanaka uye rutsigiro zvakakoshawo zvikuru!

Waizviziva here kuti kusarara zvakakwana ndicho chikonzero chikuru chekufuta? Tsvagiridzo yakawana kuti kana tisina hope, mahormone edu anochinja uye tinoda chikafu chine shuga yakawanda nemafuta. Nokudaro, kuwana maawa manomwe kusvika masere ekurara zvakanaka pazuva kwakakosha pakudzora uremu. Zvakare, usaedza kufamba rwendo urwu uri wega. Batanidza mhuri yako neshamwari dzepamoyo mune izvi. Vaudze kuti uri kuedza kuderedza uremu. Rutsigiro rwavo ruchakusimbisa zvikuru. Pamwe kutaura nemumwe munhu ari kuedzawo kuderedza uremu sewe, kana kubatana neboka rakadai, kunogonawo kubatsira zvikuru.

Usaora mwoyo kana ukakanganisa kadiki!

Paunenge uchiedza kuderedza uremu, kune mazuva ausingakwanise kudzora kudya kwako kana kurovedza muviri sezvaunoda. Izvozvo zvakajairika. Usarega nekuti unofunga kuti, "Handigoni kuita izvi." Tanga kushanda pachirongwa chako zvakare mangwana acho. Chinhu chakakosha ndechekuramba uchiita. Kana uine zvinokunetsa, zvakanaka kutaura nachiremba wemhuri yako (chiremba) uye, kana zvichidikanwa, tsvaga mazano kubva kune nyanzvi yezvekudya.

Mharidzo Yekuenda Nayo Kumba

Pane kudzikisa huremu nekukurumidza, kudzikisa huremu hwe 0.5 - 1 kg pasvondo kwakachengeteka uye kunochengetedza nguva.
Kuderedza huremu hakusi kudya kwenguva pfupi, asi kuchinja mararamiro kwenguva refu.
Deredza shuga nezvikafu zvakagadzirwa uye idya chikafu chakakwana chine mapuroteni, fiber, nemafuta ane hutano.
Zvakakosha zvikuru kurovedza muviri zuva nezuva, kuwana hope dzakakwana, uye kudzora kushushikana.
Tsvaga rutsigiro kubva kumhuri neshamwari parwendo urwu. Taura nachiremba wako kana uine zvinokunetsa.