Emma Miller
Caffeine inogona kukurumidza kupisa mafuta mumaitiro ako emangwanani. Kana uri kuedza kuderedza uremu, zvisarudzo zvaunoita pamusoro pezvokudya uye maekisesaizi zuva rose zvine basa. Asi pane mashoma chaiwo emangwanani emitambo anogona kunyatso kumisa iwe kuti ubudirire.
Havasi vanhu vemangwanani chete vanofara, asi vanogonawo kuva vakaonda. Chokwadi, vatengi vakanyanya kubudirira Roger Adams, Ph.D., muvambi weHouston-based Eat Right Fitness, akaona mune rake 20-pamwe gore basa vanga vari avo vakashanda kunze mangwanani pamberi pechimwe chinhu chingakanganisa hurongwa hwavo.
"Kungomuka mangwanani-ngwanani uye kuronga zuva rako hakungowedzere kubereka, asi kuchakubatsirawo kubata zviri nani zvipingamupinyi zvingangokanganisa uye zvipingamupinyi zvinogona kukanganisa kudya kwako uye chirongwa chekurovedza muviri," anodaro.
"Kushandisa zvakanyanya mangwanani kunobatsira kuti urambe uri mu 'proactive' pane 'reactive' modhi, izvo zvinotungamira kune zvakanyanya kubudirira kuedza kuderedza uremu." Pane humwe humbowo hwekuita uku: chidzidzo chakabudiswa muna Kubvumbi 2014 muPLoS One yakabatana kuratidzwa kwechiedza chemangwanani kune yakaderera body mass index (BMI) pane kuvhenekerwa nechiedza mukati mezuva.
Kana izvo zvisina kukwana kuseta alarm yako kweawa kana maviri apfuura, nutritionist-inobvumirwa mangwanani uremu uremu tsika dzinogona kubatsira.
Idya kudya kweprotein
Kana iwe uchitoziva kukosha kwekudya kwemangwanani kunovaka muviri, uri munzira chaiyo. Asi iwe zvakare unofanirwa kuve neshuwa kuti yako yemangwanani yakazadzwa nehuwandu hwakakwana hweprotein.
"Muviri wako unotora nguva yakareba kuti udye iyi macronutrient kupfuura makhahydrates kana mafuta, saka kudya kweprotein yakawanda kunoita kuti ugutsikane kwemaawa akawanda," anotsanangura Adams. Mapuroteni anobatsira kudzora havi uye shuga yeropa.
Kuti uwane kuguta uye kuvaka mhasuru, edza kuwana 25 kusvika 30 magiramu eprotein yemangwanani kubva mazai, plain Greek yoghurt, nut butter, kana huku yakaonda kana turkey soseji.
Nakidzwa nekapu yekofi
Caffeine inogona kukurumidza kupisa mafuta mumaitiro ako emangwanani. Imwe ongororo yakaburitswa muna Chikumi 2019 mujenari Scientific Reports yakawana kuti kapu imwe yekofi yaikwana kumutsa "mafuta matsvuku," anozivikanwawo sebrown adipose tissue kana BAT, iyo inobatsira muviri kupisa macalorie nekukurumidza.
Chii chinopfuura: Adams anocherekedza kuti kunwa caffeine mangwanani zvakare kune yakawedzera bhonasi yekukubvumidza iwe kuti utarise zvirinani pane yako yemangwanani Workout.
Tanga Workout yako
Zvidzidzo zvinoratidza kuti maekisesaizi emangwanani anogona kukubatsira kuderedza uremu. Vatsvagiri vepaTehran University pavakaongorora mhedzisiro yemangwanani kana manheru aerobic exercise, vakawana kuti kufamba nekukurumidza kwakakonzera kuderera kwekudya kwekoriori mukati mezuva rese, pamwe nekuchinja kwakakosha muhuremu hwemuviri, BMI, dumbu reganda gobvu, uye mafuta emudumbu.
"Muchidimbu, maekisesaizi emangwanani anoita seanonyanya kukosha pakudzora kudya, kudya kwekoriori, uye kuora muviri," anodaro Adams.
Famba kakawanda sezvinobvira
Kufamba kudiki kunze - kunyangwe maminetsi mashoma ekufamba-mangwanani-mangwanani anogona kubatsira kune chimwe chikonzero.
"Kureba kwechiedza chemangwanani kwakaratidzwa kushandura mazinga e satiety hormone leptin uye ghrelin uye kugadzirisa mafuta emuviri," akadaro Christine Koskinen, nyanzvi yezvokudya muRichland, Washington.
Bhonasi: Kupedza nguva uri panze mangwanani kuchawedzerawo kuratidzwa kwako kuvhitamini D, chikafu chinoshaikwa nevazhinji vekuAmerica.
Ronga zvaunofunga zvezuva racho
Pane nzira dzinoverengeka dzekubatsirikana kubva mukudzidzira pfungwa, kana kugara uchitarisa mukati nemanzwiro ako, pfungwa, manzwiro, uye manzwiro mukuedza kuwana mamiriro ekuziva.
Maererano neAmerican Psychological Association, kungwarira kunogona kuderedza kushushikana, kunatsiridza ndangariro, kuwedzera kuisa pfungwa, uye kutungamirira mukugutsikana muhukama. Imwe bhenefiti? Iwe wakazvifungidzira - zvinogona kukubatsira kuderedza uremu.
Imwe ongororo yakawana kuti kudzidziswa kwekurangarira kunogona kuderedza zvese zviri zviviri kudya kwepfungwa uye kudya zvakanyanya.
"Kufunga hakudi nguva yakareba kana kuti kurongeka kwakakwana," anodaro Frances Largeman-Roth, RDN, nyanzvi yezveutano uye yezveutano muBrooklyn uye munyori weFood in Color. "Kana uine maminitsi mashanu, unogona kushandisa nguva iyoyo kurangarira pfungwa dzako nemanzwiro ako."
