Bella Adams
Vakadzi kunyanya vanowanzounganidza zvisingadiwi flab munharaunda yakatenderedza hudyu. Chinhu chimwe chete chinobatsira ikozvino kusanganiswa kwemitambo uye kuchinja kwekudya kuitira kuti flab inonyangarika zvakare.
Hip mafuta kazhinji chinhu chisingafadzi kune vakawanda, kunyanya nekuti hachiendi nekukurumidza.
Kunyangwe zita rekurerutsa se "mhete dzehupenyu" hazviite kuti zvinhu zvive nani. Vamwe vanonzwa vasina kugadzikana nekuti mipumburu inoonekwa pasi pehembe kana kumira pamusoro pebhanhire rechiuno.
Kubatanidzwa kwepamusoro-fiber, kudya kweprotein, uye mitambo yakasiyana-siyana inobatsira kuzivisa hondo pamusoro pehudyu mafuta - ngatiende.
Zvinokonzera mafuta muhudyu
Mafuta emuviri ndiwo ekutanga uye akanyanya hungwaru hunyengeri hwemuviri kuchengetedza simba uye kukwanisa kudzoka pane zvakachengetwa munguva dzenjodzi.
Zvinokuchengeta uchidziya uye zvinokudzivirira - uye zvine musoro, kunyanya kana iwe uchifunga nezve nhoroondo yekukura kwevanhu: Sezvo tichine miviri yeStone Age vanhu vaifanira kurarama kwenguva refu vasina chikafu, muviri unochengeta zvese zvaunogona kuwana.
Nekudaro, kana iwe uchida kubvisa mafuta echiuno, izvi zvinongoshanda kururamisa kwemafuta asina kudiwa ndezvekunyaradza kudiki.
Ikoko muviri unounganidza mafuta ekuisa uye kuti yakawanda sei inokonzerwa nemajini, kuwedzera kune mararamiro emararamiro uye kudya kwakakwana. Vakadzi, kunyanya, vanowanzounganidza mafuta emuviri wavo muchimiro cheflab pahudyu.
Kana yakange iri munzvimbo yedumbu, zvingave zvisina kunaka kune pamuviri, saka kuunganidza kwakapoteredza mapfupa ehudyu. Varume, kune rumwe rutivi, vanowanzonetsana nemafuta emudumbu kana mafuta akawandisa munzvimbo yechipfuva.
Iwo akanakisa maekisesaizi anopesana nehudyu mafuta
Kana iwe uchida kurwisa chiuno chako, nyanzvi dzinoti iwe unogona kuita pasina treadmill, cross trainer, nezvimwe zvakadaro mujimu. Kuwedzera cardio kudzidziswa kunokuendesa ikoko nekukurumidza, asi kudzidziswa kwesimba chete kunokwana kuderedza mafuta munguva refu. Nezvishandiso zvekudzidzisa zvakanaka, unogona kuvaka mhasuru kubva kumba pasina matambudziko.
Sezvinoita chero kurovedza muviri, muviri unoda simba panguva yekudzidziswa kwesimba uye nekudaro unopisa macalorie. Uye panongopiswa zvakawanda kupfuura zvinonyudzwa, inoenda kunzvimbo dzinochengeterwa uye inowana simba kubva kunzvimbo dzemafuta.
Zvekutarisisa: Iyo basal metabolic rate inosvika makumi masere muzana yehuwandu hwemetabolism mwero. Saka iyo yakakwira ndeyokuti, ndipo paunonyanya kupisa - kunyangwe kana iwe uchicheka pasofa.
Izvi zvinonzi afterburn effect. Muviri wako unoramba uchishandura mafuta nemacarbohydrates kuita simba. Iyi "afterburn" inokonzerwa nemitochondria. Sero rega rega retsandanyama riri mumuviri rine "simba remuti" rakadaro rinoita basa rekugadzira simba.
Kuwanda kwemasero emhasuru aunawo, ndiko kuwedzera kwenhamba ye mitochondria. Nekuda kweizvozvo, kudzidziswa kwesimba kunowedzera iyo basal metabolic rate, i.e. nhamba yemakoriyori ayo muviri unopisa pakuzorora kwakakwana.
Mukuwedzera kune simba rekudzidzira, HIIT, kana High-Intensity Interval Training, inzira yakanaka yekupisa mafuta uye kuvaka musuru zvinobudirira sezvinobvira munguva pfupi.
Zvakanakira: Zvidzidzo zvitatu chete zvemaminitsi makumi matatu pasvondo zvakakwana.
Kudya kwakakodzera kubvisa mafuta echiuno
Hazvisi pasina zvavanoti: matanhatu-pack inogadzirwa mukicheni. Nokuti kana iwe uchida kurwisana nemafuta ehudyu uye kubvisa mhasuru dzako dzemudumbu, saka iwe unofanirwa kunyatsoteerera kune kudya kwako - inotora basa rakakura kudarika basa. Iyo Weight Loss Cookbook inogona kukubatsira iwe kuwana kurudziro kutsva kune zvinonaka uye zvine hutano zvekubika.
Kuti usvike kumasero emafuta, zvinhu zvakati wandei zvinobatsira: kushomeka kwekoriori kwe150 kusvika ku500 makorikori zuva rega rega, kudya kwakakwira mufiber uye mapuroteni, uye kudzivirira shuga dzakanatswa nemafuta ekutengesa.
Uyewo, inwa mvura yakakwana uye tii dzisina kutapira zuva nezuva. Mutemo wegoridhe: yakakwana yekunwa mvura inofanira kunge iri ina kubva muzana yehuremu hwemuviri wako.
Kuti uone kushomeka kwekoriori, zvakakosha kuverenga iyo yakazara metabolic rate.
Kudya kwakaderera-carbohydrate manheru kunogona kukupa imwe tsigiro: Insulin mazinga anoramba akaderera uye anogara aine mapuroteni akawanda.
Kana iwe wapedza kudzidziswa kwakadzama kwepakati manheru, kupisa kwemafuta kunosimudzirwa nemusanganiswa uyu kwehusiku humwe, sezvo zvitoro zvecarbohydrate zvinodururwa zvakanaka uye muviri unofanirwa kutora simba rinodiwa kubva kumasero emafuta.
Saizvozvo, kiyi huru yekusvika pakubata newaistline mafuta chikafu chine mapuroteni.
Nechekare nekugayiwa kwemapuroteni muviri unofanirwa kushandisa simba - nekudaro yatove 25 muzana yemakoriyori kunze uye haimhare paHüften.
Mapuroteni anodiwawo pakuvaka tsandanyama, uye nekuwanda kwemhasuru yauinayo, muviri wako unowedzera simba pakuzorora.
Recipe mazano akapfuma muprotein
Zvakakosha kuti usarega zvachose makhahydrates - unogona kuronga pamusoro pe50 kusvika ku150 gramu pazuva.
Tarisa pamakabhohaidhiretsi akaoma ane yakaderera glycemic index, iyo ine zvishoma mhedzisiro pamazinga eshuga yeropa, inokuchengetedza iwe wakaguta kwenguva yakareba, uye inopa fiber uye zvakakosha zvinhu.
Zviyo zvese zvigadzirwa, buckwheat, quinoa, amaranth, mbatatisi, kana oatmeal zvakakodzerwa neichi chinangwa.
Mafuta ane hutano akadai se omega-3 anoitawo basa rakakosha. Polyunsaturated fatty acids inokanganisa chiyero chehomoni pamwe nekuvaka tsandanyama.
Shandisa mhodzi dzeflakisi, mhodzi dzechia, linseed mafuta, walnuts, mafuta omuorivhi, mhodzi dzehemp, kana avocado.
