Bella Adams
Une apuro body shape? Zviri nyore kwazvo kuziva: chimiro cheapuro chemuviri chinoratidzwa nemakumbo matete, akanaka, mahudyu akatetepa, chiuno chakatetepa, uye mazamu mahombe.
Chiuno-ku-hip reshiyo yeiyi chimiro chemuviri ichave yakakwira kupfuura 0.8. Kuti uverenge reshiyo yewaist-to-hip yako, simuka wakatwasuka (usadhonze mudumbu mako): pima chiuno chako – 2.5 cm pamusoro peguvhu rako. Woyera chiuno chako, chikamu chakakura kwazvo chemuviri wako.
Zvadaro patsanura chiyero chechiuno chako nechiyero chehudyu yako. Kana chigumisiro chiri 0.8 kana pasi, une muviri wakaita pear. Kana chiyero chakakwirira kudarika 0.8, saka une apuro muviri chimiro.
Iwe unofanirwa kuziva kuti kana iwe uine chimiro chemuviri weapuro (android body type mumashoko ezvokurapa), ipapo muviri wako une kuwedzera kwe androgens, iyo inowanzova mahomoni echirume. Yakawandisa adipose tishu inonyanya kuchengetwa mukati memuviri mukati nekutenderedza chipfuva chako, musana, uye chiuno (kusiyana nemuviri wakaita sepear, unochengeta mafuta akawandisa pasi peganda, uye zvakanyanya kutenderera muhudyu).
Mune vanhu vane chimiro chemuviri weapuro, huwandu hwakawanda hwemafuta e-visceral hunopoteredza nhengo dzavo dzomukati: mwoyo, chiropa, pancreas, itsvo, uye matumbo.
Izvi zvinogadzira njodzi dzakawanda dzehutano dzakakomba. Izvi zvinosanganisira kukanganisa kwehomoni uye kuderedza metabolism. Ndicho chikonzero nei zvakaoma kuderedza uremu kune avo vane chimiro chemuviri uyu. Iwe unofanirwa kuziva kuti mafuta evisceral (omukati) anokuvadza zvakanyanya kupfuura mafuta ari pasi pecutaneous… Kana uine mafuta emudumbu akawandisa (akakwira chiuno-ku-hudyu yako), ndiko kuwedzera kwenjodzi yako yekuwana.
- Metabolic syndrome.
- Type 2 chirwere cheshuga.
- Matambudziko emwoyo (chirwere chemoyo, high blood pressure, kunyange sitiroko).
- Kunyanya kunetseka.
- Kuwedzera kwehuwandu hwehutachiona hwehutachiona mumuviri
- Mamwe marudzi egomarara: akadai segomarara rezamu uye kenza yeendometrial.
Zvakatowanda. Vamwe vanachiremba vanosimbirira kuti mafuta emudumbu anokanganisawo basa rekufema - kunyanya panguva yekurara, zvichikonzera kupfupika kwekufema:
- mweya wekufema.
- pulmonary hypertension.
- kukanganisa kwemwoyo rhythm.
Naizvozvo, kana uine apuro chimiro chemuviri, zviri nani kutanga kurasikirwa uremu maererano nemusimboti: nekukurumidza zviri nani… uye izvi zvine chekuita nehutano hwako, kwete chitarisiko chako.
Mazano anobatsira ekudya kuvakadzi vane rudzi rweapuro
Nhau dzakanaka kwauri: kusiyana nevakadzi vane miviri yakaita sepear, zviri nyore kwauri kuti uremerwe uremu 🙂 Izvi zvinodaro nekuti paunotanga kuonda, muviri wekutanga unobvisa mafuta evisceral.
Nekuda kweizvozvo, chiuno chako chinotanga kupera, chichiteverwa nedzimwe nhengo dzese dzemuviri wako. Uye izvi zvese zvinenge nekukurumidza mushure mekuchinja kune chaiyo apple chikafu chemuviri wako mhando.
Uye zvakare, kana uine huwandu hwakakwana hweakaomeswa makabhohaidhiretsi mukudya kwako (pamwe neomega-3 mafuta), inowedzera kushanda kwekureruka uye inoderedza kuratidzwa kwekunetseka kwakanyanya, kunetseka, kutsamwa, uye kuora mwoyo. Chinokosha ndeichi: kudya "yakanaka" makhahydrates (yakaoma carbohydrates) inoita kuti iwe ufare, wakadzikama, uye uwedzere kusununguka.
Muchidimbu nezvekudya kwakakodzera kweapuro chimiro chemuviri:
- 50% yakaoma makhahydrates.
- 30% mapuroteni emhando yepamusoro.
- 20% mafuta ane hutano (mafuta emuorivhi anotonhora uye mafuta eflakisi emasaladhi).
- Zvimwe zvinowedzera zvine fiber, omega-3, uye multivitamins.
Kudzidzira muviri weapuro mhando
Unofanira kurovedza muviri mazuva ose kana anenge mazuva ose. Izvi zvakakosha kune yako chaiyo chimiro chemunhukadzi. Ita kurovedza simba nguva dzose (kunyanya resistance exercises). Uye kanenge 45 maminitsi e cardio (aerobic exercise) - katatu pavhiki. Rudzi rwega rwega rwekuita maekisesaizi runofanira kunge rwuine zuva rekuzorora pasvondo.
Kuti uwedzere uremu nekukurumidza uye kuderedzwa kwemafuta e-visceral, ita cardio pazuva (kukurumidza kufamba kunogona kuiswa) .Pamazuva apo iwe unoita marudzi maviri ekudzidzira, ita cardio mushure mekudzidzira simba. Kana iwe wakafanana nevanhu vazhinji vane chimiro cheapuro chemuviri, ungangove usina chikonzero chekurovedza muviri, handiti? Kana, unonzwa sokuti hauna nguva yakakwana. Iwe unonzwa sekunge iwe hauna nguva yekuzviita nguva dzese uye kuti uri kufinhwa nekugadzira chirongwa chekurovedza muviri wega. Kana iri nyaya yako, funga kuti kuve nhengo mukirabhu yemitambo kana nzvimbo yekudzidzira ndeyako chete.
Chinhu chikuru ndechokuziva hunhu hwemuviri wako nezvido uye kuzadzisa nemazvo. Iwe uchabudirira zvechokwadi!
