Bella Adams
Kuti uderedze mafuta emuviri uye uremerwe uremu, iwe unofanirwa kugadzira kushomeka kwekoriori. Izvi zvinoreva kutora macalorie mashoma pane anoshandiswa nemuviri wako kuitira kuti igone kupinda mune iripo mafuta reserves. Asi unoita sei kuti uve nechokwadi chekuti uri mukushomeka kwecalorie?
Hazvina mhosva kuti ndechipi chikafu chauri kuenda nacho, ingave yakaderera carb, keto kana kutsanya kwepakati: Kuti uderedze uremu zvinobudirira, unofanirwa kuve uine mwero calorie deficit.
Nekudaro, iyo yakakwana uye yakanyanya kunaka calorie deficit haipo, sezvo muviri wega wega unobata zvakasiyana nekuda kwemasabolism.
Asi pane mashoma mashoma ekuverenga kushomeka kwekoriori wega kuti uzive kana iwe uri mukushomeka kwezuva kana kwete.
Kana iwe uchida kurasikirwa nemafuta uye kuderedza uremu nerubatsiro rwekushayikwa kwekoriori, iwe unofanirwa kutevera mazano ari pasi apa - ipapo pane mukana wakanaka wekuti iwe ucharasikirwa uremu zvakagadzikana uye munguva refu.
Chii chinonzi calorie deficit?
Kutanga, zvakakosha kuti unzwisise kuti chii chinonzi calorie deficit.
Kana zvasvika pakuderedza uremu, kushomeka kwekoriori kuri pakati nepakati ndiko kwakakosha: huwandu hwemakoriyumu aunotora zuva nezuva hunofanirwa kunge hwakakwira zvakakwana kuti iwe ugone kushivirira kushomeka - uye uchiri kuonda.
Izvi zvinodaro nekuti kana ukasadya macalorie akakwana, unenge wanyanya kuneta kuita maekisesaizi, uchinzwa nzara nguva dzese, uine dambudziko rekurara, uine matambudziko ekugaya, uye usiri kuonda pakupera kwezuva.
A mwero calorie deficit iri pakati 300 uye 700 macalorie pazuva.
Verenga yako yega calorie deficit
Iwe unogona kuverenga kushomeka kwekoriori yako nekuwanza huremu hwemuviri wako ne10, 11, uye 12. Kushomeka kwemacalorie kunofanirwa kuwira pakati pezvabuda zvezviverengero zvitatu izvi.
Imwe uye yakanyatsojeka nzira yekuverenga kushomeka kwekoriori ndeyekufanosarudzira huwandu hwesimba rekushandisa - huwandu hwemacalorie anopisa muviri wako zuva rega rega.
Uku kutendeuka kwakazara kunoumbwa ne-basal turnover uye performance turnover.
Pamusoro pezvo, zvikamu zvekudzidzira zvezuva rinoenderana zvinofanirwawo kuverengerwa - ndiko kupisa kwemuviri mumitambo yakatarwa.
Iko kutendeuka kwese (pamwe nemitambo yemitambo) inotarwa. Ipapo iyo yakasarudzwa calorie deficit inobviswa kubva mairi. Mhedzisiro ndiyo nhamba yemakoriori aunogona kudya panguva yekudya.
Chero zvazvingava, iwe unofanirwa kuve nechokwadi chekuti iwe unogara uchidya zvinopfuura 1,200 makorikori pazuva - kunyanya kana iwe uchigara uchisimbisa muviri.
Sangana nekurasikirwa kwakanyanya kwemafuta
Zvinotora nguva yakareba sei kuti urasikirwe paundi yemafuta akawanda uchishandisa calorie deficit?
Chinhu chimwe chinogona kutotaurwa kare: muvhiki imwe hazvibviri kurasikirwa nekirogiramu yemafuta akachena. Nekuda kweizvozvo, iwe unofanirwa kuvavarira kune yakakwira, isina hutano calorie deficit.
Iwe unogona kuverenga nguva yehutano inodiwa seizvi:
7,000 makorikori anofanirwa kuchengetwa kwe1 kilogiramu yemafuta akachena akawanda. Saizi yekushomeka kwecalorie kwakakosha
- Muenzaniso 1: Nekushomeka kwezuva nezuva kwe200 makorikori, zvinotora anenge mazuva makumi matatu nemashanu.
- Muenzaniso 2: Nekushomeka kwezuva nezuva kwe500 makorikori, zvinotora anenge mazuva makumi matatu nemashanu.
Tora kudya kunovaka muviri zvakanyanya
Zvakakosha kudya kudya kwakakwana uye kuwana makabhohaidhiretsi akaoma kunzwisisa, mafuta ane utano, uye mapuroteni. Zvokudya zvose zvinofanirawo kupa mavitamini akawanda uye fiber.
Pamusoro pezvose, kuwedzera kweprotein inodiwa ye1.2 kusvika ku1.6 magiramu eprotein pakirogiramu yehuremu hwemuviri inokurudzirwa zvakanyanya kuti uremu hubudirire.
Nei mapuroteni akakwana achikosha zvakadaro? Inokuzadza iwe kwenguva yakareba uye inokudzivirira kubva kune zvishuwo, uye mukushomeka kwekoriori, zano iri zvakare rinoreva kuti unodya mashoma macarbohydrates.
Mukuwedzera, kuwedzera kweprotein kudya kunokurudzira kukura kwemisumbu. Uye kana uine tsandanyama yakawanda, muviri wako unopisa simba rakawanda pakuzorora.
Kana uchinge wagadzirisa yako calorie uye mapuroteni kuverenga, heino zano rekutevera: kuyera, kuyera, uye kuronga chikafu chako.
Zvakaoma kutaura kana iwe uri mukushomeka kwekoriori kana iwe uchingove neruzivo rwakaipa rwekuti mangani makoriyumu zvimwe zvekudya zvinopa. Unozvifungira zvisizvo nekukurumidza.
Kuti usarase track yezvinhu, tracking apps yaunogona kushandisa kuverenga macalories anogona kubatsira.
Iva anochinja-chinja asi kwete kunyanya kuomesera
Ndeipi nguva yakanakisa yekuve mune calorie kushomeka? Zvakaoma kupa mhinduro huru. Izvo zvinoenderana nehuwandu hwemafuta uye uremu hwaunoda kurasikirwa.
Zvinokurudzirwa kuve mune pakati nepakati calorie deficit pakati pemwedzi miviri neinokwira yemwedzi mitanhatu kuitira kuti metabolism irambe ichishanda zvakanaka uye zvakajairika.
Usave nehasha pamuviri wako: Kana iwe usiri mukushomeka zuva rimwe kana maviri pasvondo, hachisi chinhu chikuru. Nekuti zvinonyatsoenderana nesvondo reyeresheni sheet.
Kana iwe ukatadza kushanda kunze kana kudya imwe yakawandisa brownies, haisi gumbo rakatyoka. Zvirinani uzvidzore panzira zuva rinotevera nekurovedza muviri kana kudya kunovaka muviri.
Ramba uine mafungiro akanaka.
Log progress
Kuzviyera iwe pachako kunogona kubatsira, uchifunga kuti ichi chikero chenhamba haisiyo yega nzira yekutevera kufambira mberi kwako.
Kana chete nokuti nhamba pachiyero dzimwe nguva inogona kunyengera, dzimwe nzira dzinofanirawo kushandiswa.
Kutora mapikicha ako nguva dzose, uye kuronda mazinga esimba rako, mafungiro, uye hutano hwese zvinhu zvakanaka zvekuita.
Hapana kurasikirwa nehuremu kunyangwe kushomeka kwekoriori?
Chaizvoizvo, izvozvo hazvibviri. Kana iwe wanga uri mune inowirirana calorie deficit kwemavhiki, saka iwe zvechokwadi uri kurasikirwa nehuremu.
- Ichi chinogona kunge chiri chikonzero nei zvikero zvakamira
- Kurasikirwa kwemafuta hakurevi nguva dzose kuderedza uremu: kune zvikamu umo muviri unochengetedza mvura yakawanda. Vakadzi kunyanya ndivo vanonyanya kukanganiswa nekuda kwekuenda kumwedzi. Kunyange zvazvo uremu hwako husingashanduki, unogona kunge uchiri kurasikirwa nemafuta.
- Iwe hauna kushivirira: Usatarisira kuonda mumazuva mashoma.
- Mushure memwedzi miviri yekudya, pane kamwe kamwe kumira. Attention! Kutengeswa kwese kwaiwanzosaverengerwa zvakare. Nekuda kwekurasikirwa kwehuremu hwekare, iyo basal uye yakazara metabolic mwero yadzikira, uye nekudaro, iyo yemazuva ese calorie kudya kwakadzikira.
- Wanga uchiperevedza kwenguva yakareba kana kuti uri kutsvaga kushomeka kwakanyanyisa: mhedzisiro: muviri unozvidzivirira.
Zvakakodzera kunamatira
Wese munhu anobata tambo dzekubudirira mumaoko ake: Chinhu chakanakisa ndechekuti iwe unogona kuzvisarudzira wega kana uri kufambira mberi iwe waunoda chaizvo.
Kana zvakadaro, ramba wakadaro. Kana zvisina kudaro, gadzirisa nhamba yemakoriyumu anopedzwa zvishoma uye uenderere mberi.
Kuti uwane yako wega yakakodzera calorie kushomeka, iwe ungango fanirwa kuedza chimwe chinhu pakutanga.
Nekudaro, zvakakosha kutsungirira kusvika wawana iyo yakakwana calorie deficit kwauri uye iwe ukaona kubudirira mukurasikirwa uremu: Kana iwe ukaratidza chirango uye kusagadzikana pano, hauzongorasikirwa nemafuta uye uremu asiwo unobatsirwa nazvo mune dzimwe nzvimbo dzehupenyu. .
