Ndinoita sei kuti ndichengetedze huremu hwangu uye kunwa mvura yakawanda kunoderedza huremu here?

Fatma Elbehery
2023-09-18T12:29:08+00:00
public domains
Fatma ElbeheryYakatariswa na: nancyGunyana 18, 2023Yekupedzisira update: 8 mwedzi yapfuura

Ndinoita sei kuti ndichengetedze uremu hwangu?

Kuchengeta huremu hwakanaka uye hune hutano hwave chinhu chakakosha uye chinokurumidza muhupenyu hwevanhu vazhinji mazuvano. Nekuda kwekuvandudzwa kwesainzi uye kuwedzera kuziva, kune nzira dzakawanda dzakasiyana uye nzira dzekubatsira kuzadzisa chinangwa ichi.

Kana iwe uchitsvaga nzira dzekuchengetedza uremu hwako, usazvidya moyo, kune mamwe matipi ari nyore anogona kukubatsira kuita izvi.

Zvokudya zvine utano uye zvine mwero ndicho chinhu chikuru chekuchengetedza uremu hwakakodzera. Kusarudza zvokudya zvinovaka muviri, zvishoma-calorie zvakakosha zvikuru. Zvokudya zvako zvinofanira kusanganisira michero nemiriwo mitsva, mapuroteni emiti uye zviyo zvakakwana. Inokurudzirwawo kuti udzivise chikafu chakagadzirwa uye chakaputirwa uye mafuta anokuvadza.

Kugara uchisimbisa muviri kunokosha pakuchengetedza uremu. Zvinokurudzirwa kuita maekisesaizi ari pakati nepakati sekufamba nekukurumidza, kuchovha bhasikoro, kushambira uye maekisesaizi esimba. Asi chinonyanya kukosha ndechekuona mhando yekurovedza muviri inokodzera kugona kwako kwemuviri uye zvaunofarira zvega kuti uwedzere kugona kuchengetedza kukurudzira uye kugara uchishanda.

Dzivisa chikafu chine mafuta uye chine shuga uye idya chikafu nguva nenguva kuti unzwe wakaguta uye chengetedza huwandu hweshuga muropa rako. Zvinokurudzirwawo kudya zvidiki, zvinogara zvichidyiwa zuva rese pane zvinorema, zvishoma.

Kunwa mvura yakakwana kunoitawo basa rinokosha pakuchengetedza uremu hwakakodzera. Mvura yakakosha pakugaya kwakakodzera uye kuchengetedza mvura yakanaka yemuviri. Kuwedzera green tea uye zvine hutano zvinwiwa zvemishonga zvinogonawo kubatsira.

Usakanganwa kuti kurara kwakanaka kune simba guru pamuviri wako uye uremu. Zvinokurudzirwa kuwana zvakakwana zvakadzika, zvemhando yekurara kwenhamba yemaawa anokurudzirwa kuzera rako.

Kazhinji, mararamiro ane hutano uye nguva dzose yekurovedza muviri inofanira kugamuchirwa kuchengetedza uremu hwakakodzera. Munhu mumwe nemumwe ane zvaanoda, saka zvinokurudzirwa kuenda kun’anga kuti awane hurongwa hwakakodzera hunoenderana nezvido zvake uye maitiro.

Kunwa mvura yakawanda kunoderedza uremu here?

Pfungwa yekunwa mvura kuti udzike uremu chitendero chakajairika, sezvo vamwe vanotenda kuti mvura inogona kupisa macalorie mumuviri uye nekukurumidza metabolism. Muchokwadi, kune zvimwe zvidzidzo zvinoratidza kuti mvura yekunwa inogona kutungamira mukuwedzera kwemasabolism kwemaawa mashoma mushure mekunwa.

Nekudaro, isu tinofanira kunzwisisa kuti chero mhedzisiro yakananga yemvura yekunwa pakurasikirwa uremu idiki kwazvo. Kutaura zvazviri, hapana mhedziso yokuti kunwa mvura yakawanda kune zvakakosha pakurasikirwa kwekurema zvakananga.

Mvura yekunwa inoramba iri chikamu chakakosha chekudya kupi zvako uye hutano hwese. Vanhu vanofanira kunwa mvura yakakwana kuchengetedza muviri uye kudzivirira kupera mvura mumuviri. Mvura ndiyo yakanakisa imwe nzira kune zvinwiwa zvakapfava uye muto weshuga, izvo zvinogona kuita kuti awedzere macalorie uye uremu.

Chinangwa chekunwa mvura yakakwana chinofanira kunge chiri chekuchengetedza muviri wakagadzikana mabasa, kunze kwekubatsira kugaya uye metabolism muhuwandu. Kunyange zvazvo kunwa mvura yakawanda chete hakuzotungamiri zvakananga mukurasikirwa, inogona kuva chikamu chinokosha chehupenyu hune hutano hunobatsira kuchengetedza uremu hwakakodzera.

Kazhinji, kuwanda kwemvura yaunofanirwa kunwa kunoenderana nezvakawanda zvinhu zvakaita sehuremu, nhanho yekuita, uye mamiriro ekunze. Zvisinei, vanachiremba vanowanzokurudzira kunwa anenge magirazi masere emvura pazuva pane zvishoma.

Nokudaro, mvura yekunwa inogona kuonekwa sechikamu chinokosha chepurogiramu ipi zvayo yekuderedza uremu uye kuchengetedza hutano huzhinji. Kunyangwe isiri vimbiso yekuchinja kwakakosha uremu, inogona kuve mupiro wakanaka mukuzadzisa hutano hwako uye zvibodzwa zvekusimba.

Kunwa mvura yakawanda kunoderedza uremu here?

Nzara inobatsira kupisa mafuta here?

Ongororo dzakawanda dzenguva pfupi yapfuura dzinoratidza kuti nzara inogona kubatsira kupisa mafuta emuviri, asi pasina mubvunzo izvi zvinoenderana nezvakawanda. Nzara inogona kunge iri rudzi rwekuita kwechisikigo kwemuviri kune kudiwa kwesimba, kana munhu achigara mumamiriro ekushomeka kwekoriori. Asi kana tichitaura nezvekupisa mafuta kunyanya, pane zvakawanda zvakakosha zvinofanirwa kusimbiswa.

Chimwe chezvinhu zvakakosha panhau iyi metabolism yemuviri. Kupisa mafuta emuviri kunoenderana nechiyero pakati pemacalorie anopedzwa uye anoshandiswa. Kana macalorie akakwana aripo, muviri unopisa shuga semanyuko makuru esimba, nepo mafuta achichengeterwa matura enguva yemberi.

Mune nzara, kuwanikwa kwemakoriyumu anowanikwa kumuviri kunoderera, uye nekudaro pane kuwedzera kudiwa kwemafuta sesimba sosi. Muviri unogona kushandura mafuta kuita acetone uye beta-hydroxybutyrate, makomisheni anokwidza mazinga eketone particles muropa. Inogona kushandiswa seimwe simba rinobva kune shuga.

Zvisinei, zvinofanira kusimbiswa kuti nzara isingaperi kana kuti yakanyanyisa inogona kukuvadza muviri. Nzara isingaperi mutoro pakugaya uye inogona kutungamira kune kushaya simba kwetsandanyama uye kuderedza metabolic rate. Nzara yenguva dzose ingakonzerawo kuti zvinhu zvinokosha zvomuviri zvisazadziswe uye kushaya zvokudya zvinovaka muviri.

Muviri unotanga rinhi kuonda?

Kana vanhu vachiedza kuderedza uremu, imwe yemibvunzo mikuru yavanobvunza ndeyekuti muviri wavo unotanga riinhi kuonda. Zvakakosha kuti vanhu vakawanda vazive kana vari kushanda nemazvo uye kana madyiro avanoita uye maekisesaizi ari kuunza pundutso.

Kutanga, tinofanira kunzwisisa kuti munhu wese akasiyana uye zviitiko zvavo nekurasikirwa nehuremu zvinogona kusiyana. Pane zvinhu zvakawanda zvinokanganisa kuderera kwehuremu, senge genetics, zera, rudzi rwekuita kwemuviri, uye metabolic rate yemunhu.

Kurasikirwa kwehuremu kunoenderana nezvinhu zvakati wandei, zvinosanganisira chikafu, maekisesaizi, uye kuzvipira kwemunhu kune hutano shanduko yemararamiro. Nyanzvi dzinotaura kuti kana iwe ukanamatira kune hutano hwekudya uye kuderedza nhamba yekoriori inopedzwa zuva nezuva, muviri unogona kutanga kuderedza uremu mukati menguva pfupi, mukati memavhiki mashoma.

Kazhinji, kurasikirwa kwehuremu hwe 0.5 kusvika ku 1 kilogram pavhiki kunoonekwa sehutano uye hunogara huripo. Kukurumidza kurasikirwa uremu haisi nguva dzose inobatsira muviri uye inogona kuperekedzwa nemigumisiro isingadikanwi.

Zvokudya zvine hutano uye kurovedza muviri kwakanyanya kunosimudzira kuonda uremu uye kukurudzira mararamiro ane hutano. Zvinokurudzirwa kutendeukira kune nyanzvi mumunda wezvekudya uye kusimba kuti uwane kubvunzana wega uye hurongwa hwakadzama hwakagadziridzwa kune zvinodiwa nemunhu wega wega.

Chii chinhu chinodzikamisa uremu?

  1. Hydration: Kunwa mvura yakakwana kwakakosha kune yakanaka hydration yemuviri. Mvura inobatsira kuvandudza mabasa enhengo dzakasiyana-siyana uye masisitimu mumuviri, izvo zvinotungamira mukupisa kwekupisa uye metabolism.
  2. Kuderedza havi yekudya: Zvinofanira kuyeukwa kuti kunzwa nzara pane dzimwe nguva kungava mugumisiro wokupera kwemvura uye kwete nzara yechokwadi. Pakushandisa mvura yakakwana, inogona kubatsira mukugutsa kunzwa kwenzara uye nokudaro kuderedza kushandiswa kusiri madikanwa kwezvokudya.
  3. Zvimwe zvinwiwa: Dzimwe nguva, masoda akawanda uye muto wemumagaba ane macalorie akawandisa uye shuga yakawedzerwa. Neimwe nzira, izvi zvinwiwa zvinogona kutsiviwa nemvura, iyo isina macalories uye haina mhedzisiro inokuvadza pauremu.
  4. Metabolism: Mukuwedzera kune zvikomborero zvataurwa pamusoro apa, zvidzidzo zvinoratidza kuti kunwa mvura isati yadya kunogona kubatsira kuwedzera kugaya uye kuita kuti unzwe wakakwana nokukurumidza, nokudaro uchidya zvokudya zvishoma.

Kazhinji, iwe unofanirwa kunwa anenge 8 magirazi emvura pazuva, kana zvichienderana nezvido zvako. Panogona kuve nekumwe mutsauko zvichienderana nehunhu hwemunhu hwakadai sekurovedza muviri uye mamiriro ekunze. Naizvozvo, zviri nani kubvunza vanachiremba kana nyanzvi dzehutano kuti vaone huwandu hwakakodzera.

Inguva yakadii yekugadzikana kwehuremu?

Nguva yekugadzikana kwehuremu inogona kubva pamazuva mashoma kusvika kumavhiki akati wandei, uye inogona kugara kwenguva refu kana pasina shanduko yekudya inoitwa. Kudzikamisa uremu ndiyo nhanho iyo uremu hunomira kuchinja uye zvinoitika kune wese munhu anotsvaka kuderedza uremu. Kutsanya kunogona kukonzera kudzikamisa huremu, saka zvakakosha kudya chikafu chakapfuma mufiber uye mapuroteni kuti uwedzere huremu maitiro uye kutyora uremu kudzikamisa barriers. Chikamu chebani uye uremu hunogona kugara kwevhiki imwe kusvika kune mbiri.Zvisinei, pane zvimwe zvinhu zvakadai semaitiro, mahormone, uye mamiriro ezvakatipoteredza zvinogona kukonzera uremu.

Inguva yakadii yekugadzikana kwehuremu?

Ndinoita sei kuti ndichengetedze uremu hwangu pasina maekisesaizi?

Kutanga, nyanzvi dzinokurudzira kudya zvokudya zvine utano uye zvine mwero. Chinangwa chikuru chinofanira kunge chiri chekuvandudza kunaka kwechikafu chinodyiwa uye kudzivirira chikafu chekukurumidza uye chikafu chakapfuma mumafuta uye shuga. Kudya kwezuva nezuva kunofanirwa kusanganisira kudya kwakakosha senge mapuroteni, macarbohydrates akaomarara, uye fiber, uye kuderedza kudyiwa kweshuga nyore.

Chechipiri, kudzora hukuru hwezvikamu zvakakosha. Zvinokurudzirwa kudya zvidiki, zvinogara zvichidyiwa zuva rese pane kudya zvakakura, zvinorema. Izvi zvinobatsira kuwedzera kukurumidza kwemasabolism uye kuimisa, iyo inoshanda kupisa macalorie akawanda.

Chechitatu, kushandiswa kwemvura kunofanira kunyatsoongororwa. Vamwe vangafuratira basa rezvinwiwa mukuderedza uremu, asi chokwadi ndechokuti zvinwiwa zvinonwiwa nezvinwiwa zvine shuga zvingava nemacalorie akawandisa anowedzera uremu. Zvinokurudzirwa kunwa mvura nguva dzose uye kugara kure nezvinwiwa zvinwiwa uye muto wekugadzira.

Pakupedzisira, vanhu vanofanira kuita kurovedza muviri pane dzimwe nguva dzezuva ravo. Izvi zvinogona kusanganisira kufamba, kuchovha bhasikoro, kukwira masitepisi pane kushandisa lift, uye mamwe mabasa anowedzera kufamba uye kupisa macalorie.

Mhedzisiro yekushushikana uye kunetseka pahuremu uye maitiro ekuita nayo

Kushungurudzika uye kunetseka kunokonzera matambudziko mazhinji ehutano, kusanganisira maitiro avo pauremu. Vanhu vazhinji vanotambura nekurema kana kurasikirwa nekuda kwekunetseka kwakanyanya uye kunetseka kwavanosangana nako muhupenyu hwavo hwezuva nezuva.

Zvidzidzo zvinoratidza kuti kushungurudzika uye kuzvidya mwoyo zvinogona kukonzera kuwedzera kudya, kunyanya kune zvokudya zvine mafuta uye shuga. Mumamiriro ezvinhu ekushungurudzika, vanhu vanowanzodya zvokudya zvisina kunaka senzira yekuderedza kushushikana kwepfungwa. Nokudaro, kuenzana pakati pezvokudya zvine utano uye kudya zvokudya zvisina kunaka kunovhiringidzika, izvo zvinozopedzisira zvichiita kuti uremu huwedzere.

Kune rumwe rutivi, kushungurudzika uye kuzvidya mwoyo zvinogona kukonzera kukanganisa mukudya uye kutorwa kwezvokudya. Izvi zvinoreva kuti muviri hauzokwanisi kushandisa zvinovaka muviri zvinobudirira, izvo zvinozoita kuti uremu huremerwe. Mukuwedzera, kushungurudzika uye kuzvidya mwoyo ndicho chikonzero chekurara kusina kunaka, izvo zvinogonawo kutungamirira kune uremu kana kurasikirwa.

Kuti utarise kukanganiswa kwekushushikana uye kusagadzikana pahuremu, heano mamwe matipi anobatsira:

  • Kuronga nguva uye kugadzirisa kushushikana: Isa zvaunokoshesa uye ronga nguva yako zvakakodzera. Izvi zvinogona kukubatsira kuderedza kushushikana kunokonzerwa nekushushikana kwezuva nezuva.
  • Maekisesaizi: Ita maekisesaizi nguva dzose, sezvo zvichibatsira kuvandudza mafungiro uye kuderedza kushushikana uye kufunganya.
  • Idya chikafu chine utano: Chengeta kudya kwakadzikama uye kwakasiyana-siyana, uye gara kure nezvokudya zvakapfuma mumafuta neshuga.
  • Wana kurara kwakakwana: Natsiridza kunaka kwekurara kwako nekugadzira nharaunda yakadzikama uye kurara zvine mwero.
  • Tsvaga nzira dzekubvisa kushushikana uye kufunganya: Matekiniki akadai sekufungisisa uye kufema zvakadzama anogona kukubatsira kudzikamisa pfungwa nemuviri.

Chii chinwiwa chinoderedza uremu nekukurumidza?

Mvura ndicho chinwiwa chekutanga uye chinoshanda chekuderedza uremu nekukurumidza. Iyo haina macalories uye izere neakawanda mabhenefiti ayo anobatsira mukusimudzira nzira yekupisa mafuta uye kuvandudza metabolism. Mukuwedzera, mvura yekunwa inowedzera kuguta uye inoderedza kudya, iyo inobatsira mukudya zvokudya zvishomanana. Nekuda kwekugona kwayo kukurudzira kugaya uye kuchenesa muviri wechepfu, mvura isarudzo yakanakisa kune avo vanoda kuderedza uremu nekukurumidza.

Chii chinwiwa chinoderedza uremu nekukurumidza?

Ndedzipi nzvimbo dzemuviri dzinotanga kurasikirwa nemafuta?

  1. Dumbu: Nzvimbo yedumbu ndiyo imwe yenzvimbo dzinotanga kupera mafuta. Kuunganidzwa kwemafuta munzvimbo iyi kunofungidzirwa kuti kunouraya uye kuwedzera ikoko kunogona kuwedzera njodzi yechirwere chemoyo uye sitiroko.
  2. Zvidya: Mushure medumbu kunouya zvidya, izvo zvinoonekwa seimwe nzvimbo inoisa muviri muhutano hwakanaka hwekurasikirwa nemafuta. Kurasikirwa nemafuta munzvimbo iyi kune hutano hwakawanda, kusanganisira kuderedza njodzi yezvirwere zvakadai se atherosclerosis uye chirwere cheshuga.
  3. Matako: Zvinogonawo kushamisa kuti mafuta ari munzvimbo yemagaro anotanga kudzikira nekukurumidza. Chidzidzo chacho chakaratidza kuti kurasikirwa nemafuta munzvimbo iyi kunogona kuva mukana wekunyatsobvisa uremu hwakanyanya.

Siya mhinduro

kero yako ye-e-mail haizozoburitswa.Zvinotenderwa minda zvinoratidzwa ne *