Sei kusviba dumbu uye chiuno . Mhando mbiri dzemafuta edumbu. Wese munhu ane dumbu mafuta, kusanganisira iwo ane anonzi anonzi washboard. Iwe haungararame pasina mafuta padumbu rako. Wanga uchiziva here kuti kune mhando mbiri dzedumbu mafuta?
Mafuta mudumbu (subcutaneous fat): Mafuta aya anowanikwa pakati peganda nemhasuru. Unogona kuibata uye inonzwa kutsetseka.
Mafuta mudumbu mako (nhengo yemafuta): Mafuta aya anowanikwa akatenderedza nhengo dzakakosha senge moyo wako, mapapu, dumbu, uye chiropa. Mafuta echisikigo anozivikanwawo sekuti visceral mafuta.
Muviri wako unoda mafuta emuviri kuti utore zvekuvhunduka zvekunze uye ubudise mahormone. Asi mafuta akawandisa akawandisa haana hutano uye anosundira dumbu rako kunze. Izvi zvinoita kuti dumbu rako rioneke rakakora.
Kana iwe uine mafuta akawandisa emudumbu, iwe uri panjodzi yekuona mhedzisiro yayo ine njodzi. Funga nezve yakakwira BP, cholesterol yakakwira, chirwere chemoyo, uye kenza. Vanhu vanoonda vane mafuta akawandisa akawandisa variwo panjodzi huru yezvirwere izvi. Pfupiso : Mafuta akawandisa emuviri uye mafuta epasi pevhu anoita kuti dumbu rako rioneke rakakora.
Chikonzero chedumbu hombe
Ukangodya macalorie kupfuura aunoshandisa, unotanga kuchengeta mafuta. Kwamunochengetera izvi zvinotariswa muchidimbu nemajini ako. Asi kwete zana muzana. Iwe une masimba pamusoro pekuti iwe unowana (kana kurasikirwa) mafuta emimba.
Chaizvoizvo zviri nyore kwazvo: akawandisa macalorie uye kushushikana kunoita kuti muviri wako uburitse mamwe mafuta emudumbu.
Chikonzero 1: kuwanda macalorie
Kana iwe uchida kudzikira uremu padumbu rako, zvakakosha kuti iwe udye akawanda macalorie kupfuura iwe aunotora mukati. Izvi zvinoshanda pakurera uremu muhuwandu, kusanganisira kuonda pamusoro pemudumbu. Nekushandisa mashoma macalorie kupfuura ako anodikanwa nemuviri wako, iwe unoshandisa ako (dumbu) zvitoro zvemafuta, uchiona kuti unodzikira uremu.
Unogona kuita izvi nenzira mbiri:
- Kudya mashoma macalorie (ane hutano)
- Kudya mamwe macalorie (nekurovedza muviri)
Kurasikirwa nemafuta edumbu ndezve kudya zvakasiyana, kwete zvishoma. Nekudya mashoma makabhohaidhiretsi uye mamwe mafuta, mapuroteni uye miriwo ine hutano, iwe unoguta uye unomutsa kupisa kwemafuta (izvo zvinokupa wakarara mudumbu).
Izvo Aihwa zvinoreva kuti unofanira kuenda nenzara. Neye vhiki nevhiki anti-dumbu mafuta menyu mune ino chinyorwa, unogona kukurumidza kurasikirwa nedumbu mafuta usinga nzwe nzara.
Chikafu chakaderera-chehydrohydrate chinoshanda zvakanyanya pakurwisa mudumbu mafuta
Dzidzo dzakawanda dzesainzi dzakaratidza kuti yakaderera makabhohaidhiretsi kudya ndeimwe yenzira dzinoshanda dzekudzikisa huremu.
Muchokwadi, pane yakaderera-makabhohydrate chikafu iwe inopisa mafuta akawanda emimba pane nechikafu chakajairwa (humbowo: kudzidza 1 , kudzidza 2 , kudzidza 3 ). Gare gare mune ino chinyorwa, iwe unogona kuverenga kuti ungadya sei yakaderera carb kupisa mafuta emimba.
Chikonzero 2: Kushungurudzika!
Paunosangana nekushushikana, muviri wako unoburitsa huwandu hwakawanda hwehormone cortisol. Hazvishamisi kuti cortisol inonziwo kunetseka mahormone . Iwe unogona zvakare kuve neakakwira cortisol nhanho nekuda kwekurara kushoma kana chikafu chisina hutano.
Cortisol inova nechokwadi chekuti unochengeta mafuta mudumbu rako ( mabviro ). Tsvagiridzo yakaratidza kuti kune hukama hwakasimba pakati pekushushikana uye mafuta emudumbu mune vakadzi. Vakadzi vane mafuta akawanda emudumbu vanotiwo vanowana kushushikana kwakawanda muhupenyu hwavo ( mabviro ).
Vanotsvaga kubva Yale Yunivhesiti vakawana chimwe chinhu chinonakidza. Vakaona kuti cortisol inokukodza munzira mbiri.
- High cortisol mazinga anokonzeresa muviri wako kuchengetedza zvakawandisa macalorie semafuta mudumbu rako.
- Cortisol inowedzera chishuwo chako, ichiita kuti unzwe uine nzara uye kazhinji tastier.
Izvi zvinogadzira kutenderera kunotyisa uko iwe unoramba uchidya nekuchengetedza mafuta mudumbu rako. Uku ndiko kuita kwecheni kwecortisol:
- Nekuda kwekushushikana (uye nekudaro yakawanda cortisol mumuviri wako) unoramba uchishuvira chimwe chinhu asi muchokwadi iwe watoguta.
- Iwe unodya macalorie akawanda kupfuura ayo muviri wako unoda.
- Makoriyori akawandisa anochengetwa semafuta.
- Iyo cortisol mumuviri wako inonyanya kutumira aya mamwe mafuta kudumbu rako.
- Mafuta ari mudumbu mako anoungana uye hauzorasiki (nekuti unogara uine nzara uye unoramba uchidya).
Sezvo iwe uchigona kuverenga, cortisol inoita kuti zviome kwazvo kurasikirwa nemafuta emudumbu. Asi yakanyanya kukwirisa chiyero checortisol ine yakawanda yakawanda isingafadzi mhedzisiro iyo inoita kuti kurasikirwa kwekurema kuome. Mienzaniso yeiyi kurasikirwa kwemhasuru uye kukura kwehutachiona matambudziko. Zvikonzero zvakakwana kudzikisa kemikari cortisol.
Iyo yakakwira chikamu checortisol inogona kutungamira kune akawanda dumbu mafuta uye nekuwedzera chishuwo.
Mhinduro: shandisa kupisa kwemuviri wedumbu
Sezvo iwe uchigona kuverenga, kugadzira dumbu mafuta haisi chete nyaya yekudya zvakanyanya. Naizvozvo, kurasikirwa nemafuta emudumbu haisi nyaya yekudya zvishoma. Unofanira zvakare kudzikisa kemikari cortisol. Kana yako cortisol ikaramba yakaderera, muviri wako unogona kuvhura 'masuo' kumasero emafuta ari mudumbu rako uye kupisa iwo mafuta ipapo.
Muchikamu chinotevera chechinyorwa chino, iwe uchadzidza kuti sei kurasikirwa nemafuta emudumbu on nhanho nhatu dziri nyore . Zvese zvaunoda kuti utange zvinogona kuwanikwa pazasi (kusanganisira menyu yemavhiki, rondedzero yekutenga, uye matipi ekudzikisa yako cortisol).
Ngatitangei!
Maitiro ekudzikisa dumbu rako: iyo-nhanho-nhanho chirongwa
Iyi i-nhanho-nhanhatu chirongwa chaunoshandisa nacho kupisa mafuta mudumbu rako. Iri ndiro zano:
- Nhanho 1: dzivirira kudya kunovaka muviri
- Nhanho 2: idya izvo zvakanaka zvekudya
- Nhanho 3: Deredza Cortisol
Pane nzira imwe chete yekubvisa mafuta: nekuipisa. Ndokusaka iwe uchidzidza mumatanho 1 ne2 kuti ndezvipi zvekudya zvaunogona kunzvenga uye ndezvipi zvekudya zvaunodya, kuitira kuti iwe upise macalorie akawanda kupfuura aunodya. Nechirongwa ichi iwe uchapisa mafuta nenzira ine hutano uye hauzofa nenzara.
Nhanho yechitatu kudzikisa iyo cortisol mazinga muropa rako, kuitira kuti iwe uwedzere kupisa dumbu mafuta. Ngatitangei nhanho 1!
Nhanho 1 Deredza uremu Belly: dzivirira kudya kwakashata
Kunyangwe iwe uchirasikirwa kana kuwana huremu kunoonekwa 80% nehutano uye chete 20% nemitambo uye kurovedza muviri. Kuti urasikirwe nemafuta emudumbu, chakanyanya kukosha kudya chikafu chakakodzera. Kuita maekisesaizi nemitambo zvinobvumidzwa, asi hazvidiwe.
Nhanho inonyanya kukosha iwe yaunogona kutora kukurumidza mafuta ako kupisa ndiko kudya yakaderera-carb.
Sezvawakamboverenga kare, yakaderera makabhohaidhiretsi chikafu chinoshanda kwazvo kurwisa mudumbu mafuta ( mabviro ).
Chinokosha ndechekuti ndinorega kudya nyore makabhohaidhiretsi . Nyore makabhohaidhiretsi ndiwo akashata makabhohaidhiretsi. Zvinokonzera kuti shuga yako yeropa ikwire nekukurumidza. Izvi zvinowedzerawo insulin yako. Insulin ndiyo hormone inosimudzira maseru kuchengetedza mafuta uye kumira kupisa mafuta. Uye iwe haudi izvo!
Pazasi iwe unowana zvigadzirwa mukati maunowana akareruka makabhohaidhiretsi. Vadzivise kana iwe uchida kudzivirira kuunganidza mafuta emimba:
- Shuga
- Chinwiwa chinotapira
- Candy uye chokoreti
- Cracker
- Chitoro chekeke
- Chips
- Ice
- Michero yogati uye yogati kunwa
- Chingwa chena
- Pepa chena
- Mucheka muchena
- inoputira
- Muesli uye cruesli
- Gingerbread
Iwe unogona achiri kudya carbs, asi chete mhando chaiyo: yakaoma carbs. Izvi zvinobvumira shuga yeropa kuti ikwire zvishoma nekukurumidza uye kudzivirira kukura kwemafuta emimba ( mabviro ).
Mune rwekutenga rondedzero iwe raunogona kurodha pasi pano iwe unowana yakazara runyorwa rwezvigadzirwa zvaunogona kudya zvakachengeteka uye zvinodzivirira kugadzirwa kwemudumbu mafuta. Pfupiso : Kupisa dumbu mafuta kunoitwa nekubvisa zvese zviri nyore makabhohaidhiretsi (shuga, chingwa, chena chingwa, chena mupunga, nezvimwewo) kubva pane chako chikafu. Makabhohydrate akaomarara anotenderwa.
Nhanho 2 Deredza uremu Belly: Idya Chikafu Chakanaka
Nekudya mashoma makabhohaidhiretsi, iwe unoona kuti muviri wako unofanirwa kupisa mafuta esimba. Aya ndiwo maratidziro aunoita kupisa dumbu mafuta. Pazasi iwe unogona kuverenga zvaunofanira kudya kukurudzira mafuta kupisa.
Chikafu chinopisa mafuta edumbu
Unopisa mafuta emudumbu nekudya muriwo, mafuta, uye mapuroteni. Nekudya chikafu ichi, iwe unopisa yakakwira uye yakadzika dumbu mafuta nekukurumidza.
Chikafu chinobatsira (chinowanikwa pazasi) chinoratidza kuti ndezvipi zvekudya zvinonyatsokubatsira kupisa mafuta emimba. Zvigadzirwa pane izvi zvinyorwa zvinokubatsira iwe kurasikirwa uremu padumbu rako nenzira mbiri:
- Vanokutadzisa kubva kuunganidza mafuta mudumbu.
- Ivo vanove nechokwadi chekuti mafuta ako kupisa ari 'pa'
Chinyorwa cheanorwisa-mudumbu mafuta chikafu
Muriwo:
- Sipinachi
- Lettuce
- Endibia
- Madomasi
- Cucumber
- Radishes
- Bhero mhiripiri
- Zucchini
- Koliflower
- Broccoli
- Kabichi
- Bhinzi dzakasvibirira
- Brussels inomera
- Nhanga
- Bok choy
- Karoti
Mapuroteni:
- Mazai
- Cottage chizi
- greek yogati
- koteji chizi
- Salmoni
- herring
- Cod
- Chickadee
- Sardines
- Mussels
- Nguruve
- Nyama yakasendama
- Huku
- Mbesa: nyemba, bhinzi dema, itsvo bhinzi, itsvo bhinzi, yakafara bhinzi, nhokwe
- Tempeh
Mafuta:
- Walnuts
- Mbeu
- Zvishandiso
- Avocado
- Yakawedzera mhandara yemafuta emuorivhi
- Yakawedzera mhandara kokonati mafuta
Complex makabhohaidhiretsi (zvine mwero *):
- Chibereko (imwechete kana maviri servings pazuva)
- Oatmeal
- Quinoa
- Alforfón
- Mbatata
- Mupunga usina kupurisirwa
* Aya makabhohaidhiretsi ane hutano uye anochengeta shuga yako yeropa yakaderera, asi haugone kudya zvisina muganho. Ita shuwa kuti unodya chidiki chidiki chezvigadzirwa izvi. Idya chikamu kukura kwechibhakera chako Mukudya kwega kwega.
Zvimwe: rondedzero yekutengesa ine zvinopfuura zana nemakumi maviri zvigadzirwa kuti upise mudumbu mafuta
Ini ndakagadzira rakakura rezita rekutenga iwe raunogona kurodha mahara. Kutanga kwakanaka hafu yebasa!
Iwo anti-mudumbu mafuta ekutenga rondedzero anogona kutorwa pano mu pdf. Pfupiso : Mafuta emukati anorasika nekudya mimwe miriwo, mapuroteni nemafuta. Izvi zvinoita kuti shuga yeropa ishome uye kupisa mafuta emudumbu.
Nhanho 3 Deredza uremu Belly: Lower Cortisol
Cortisol inonzi kunetseka mahormone , asi inogona zvakare kunzi mudumbu mafuta emahomoni. Dzikisa cortisol yako uye nekudaro shandisa kutsva kwemafuta mudumbu rako.
Kuti upise mafuta emimba, tevera akawanda emazano anotevera sezvinobvira. Aya matipi anovhura 'masuo' emafuta maseru mudumbu nzvimbo, achibvumira mafuta kusunungurwa uye kupisa.
Zano 1: deredza kunetseka muhupenyu hwako
Tora nguva yekuzorora. Kana iwe uchizorora, kushushikana pamuviri wako kunodzikira, sezvinoita cortisol yako. Izvi zvinoderedzawo kudya kwako uye zvinogona kupisa mafuta emimba ( mabviro ).
Zano 2: Kurara maawa masere pazuva
Kushaikwa kwekurara kunowedzera yako cortisol level. Saka, kurara maawa masere pazuva kupisa mafuta emimba nekukurumidza.
Zano 3: idya zvinoenderana neyekutenga zvinyorwa
Izvi zvinoreva: yakaderera carb uye ine hutano. Dhawunirodha pano iro rakazara runyorwa rwekutenga maringe nemudumbu mafuta. Iyo yemahara kune vaverengi veichi chinyorwa.
Zano 4: dzivisa doro
Vanhu vanonwa doro vari pangozi yakanyanya yekuve nemafuta akawanda emimba ( mabviro ). Pamwe usanwa doro. Kana iwe uchida kunwa girazi, inwa yakadarika maviri madiki servings uye unwe mvura yakawanda.
Nei Abs Exercises Isingashande
Nhema huru kwazvo pamusoro pekurasikirwa nehuremu hwepamuviri ndeyekuti kurovedza muviri kunopisa mafuta emimba. Chokwadi : iyo abs maitiro haashande. Iwe haugone kupisa mafuta munharaunda. Unopisa mafuta kubva mumativi ese emuviri wako.
Unogona kufunga nezve mhasuru dzako uye nyama dzakakora sevanhu vaviri vasingataure mutauro weumwe neumwe. Chero zvingaitwa nemhasuru, mafuta akavakomberedza haateereri. Mafuta chete 'anotaura' kumahormone uye iwe unovadzora nedhayeti yako.
Sezvo tsandanyama dzako dzisina chekutaura nezve kwaunopisa mafuta, kurovedza muviri hakuzokubatsire kupisa mafuta emudumbu.
Tsandanyama dzemudumbu dzinokora here?
Ab kurovedza muviri kusimbisa yako abs uye kugadzirisa mamiriro ako. Nekudaro, kuita zvakanyanyisa mudumbu kurovedza kunogona kutadzisa chinangwa chako chekuva nepadumbu dumbu. Paunodzidzisa mhasuru dzako, dzinosimba uye kukura. Uyezve dumbu rako rinowedzera.
Ita zvemuviri kurovedza muviri kusimbisa mudumbu rako dunhu, asi usashandise seyakafuta-kupisa muviri. Kana iwe uchizoita dumbu kurovedza, ita shuwa kuti unodzidzisa mamwe ese mhasuru mapoka ane akafanana kusimba.
Mitambo inobatsira kupisa mudumbu mafuta
Kudzidzira kudzikisa dumbu. Kana iwe uchidya hutano uye hwakadzika carb, haufanire kurovedza muviri kuti uderedze huremu padumbu rako. Nekudya izvo zvakanaka zvekudya uye kudzikamisa kushushikana, urikuita zvinopfuura zvakakwana kupisa dumbu mafuta.
Iwe unofarira zvemitambo here kana iwe unongoda kudzikira uremu padumbu rako? Saka isu tine chidimbu icho iwe chaunogona kusimudzira kupisa kwemafuta mudumbu rako!
Mutambo waunopisa nawo mafuta emimba
Nzira nyowani inoshanda yekupisa mafuta nekukurumidza HIIT, kana yakakwira yakasimba nguva yekudzidziswa . Izwi iri muChirungu rinokwanisa kuturikirwa seHigh Intensity Interval Training. Izvi zvinoreva: mitambo inoputika kwenguva pfupi, panguva. Chokwadi: Uine maminetsi makumi maviri ekurovedza muviri zvakanyanya unorasikirwa nemafuta epadumbu kupfuura kana iwe wakamira pane yekutsika-tsika kwenguva yakareba!
Tsvagiridzo yesainzi ( mabviro ) yakaratidza kuti HIIT inoshanda kwazvo mukupisa dumbu mafuta. Chimwe chidzidzo ( mabviro ) zvakare inoratidza kuti nekuita HIIT katatu pasvondo, panzvimbo yechinyakare cardio ( senge treadmill kana elliptical mudzidzisi), iwe:
- Inopisa zvakanyanya kuwanda mafuta
- Rasikirwa zvakanyanya zvakanyanya mudumbu mafuta
Neiyo HIIT, iwe unoshandisa yakawanda mhasuru tambo, kuburitsa mamwe mafuta-anopisa mahormone (testosterone uye kukura mahormone), uye ako mafuta kupisa kunopfuurira kwenguva yakareba yenguva. Kunyangwe nguva refu mushure mekudzidzira kwako, iwe unoramba uchipisa mamwe macalorie nekuti metabolism yako yakurumidza.
HIIT yekudzidzira purogiramu
- Warm up: jog kana kusvetuka tambo kwemaminetsi matatu
- Kurovedza (dzokorora kanokwana kanokwana kasere):
- 20 yechipiri sprint / kusimudza mabvi / kutenderera (pabhasikoro) / svetuka tambo *
- 40 masekondi zororo - Cooldown: jog kwemaminetsi maviri
* Kumhanya kana kusvetuka tambo hakunzwe kunakira muviri wako? Wobva wasarudza kumhanya kwemasekondi makumi maviri wobva wazorora kwemasekondi makumi mana nguva imwe neimwe.
Ngozi yekudzidzira zvakanyanya
Haasi ese mitambo akanaka ekupisa dumbu mafuta. Kana iwe uchirovedza muviri zvakawandisa, kazhinji uye zvakanyanya kuomesa, muviri wako unopindura nekugadzira yakawedzera cortisol. Uye iwe uchangodzidza izvo zvinokonzeresa izvi: muviri wako unopinda mumafuta ekuchengetera maitiro panzvimbo yemafuta kupisa nzira. Uye aya mafuta anozoiswa kunyanya padumbu rako. Pfupiso : Haufanire kudzidzisa yako abs kupisa dumbu mafuta. Kurovedza muviri hakusi kwekumanikidza, asi kana uchida, sarudza Yakakwira Yekuwedzera Yekudzidzira Kudzidzisa (HIIT). Izvi zvinokupa iwe kukurudzira kune unopisa dumbu mafuta.
Vhiki nevhiki anti-mudumbu mafuta menyu
Kudya kuti uderedze uremu dumbu. Kuti ikubatsire kutanga pakupisa (dumbu) mafuta, ini ndaisa pamwechete menyu yevhiki yega iwe pazasi. Iyi menyu yevhiki nevhiki inoenderana nezvigadzirwa pane yemahara yekutenga rondedzero. Nezuva rega rega revhiki iwe unowana ndiro yekudya kwekuseni, masikati uye kudya kwemanheru kwaunogona kurasikirwa nemafuta epamuviri zvinobudirira.
Kudya kwemangwanani: Oatmeal porridge nesinamoni, huchi uye 2 mashupuni ekotishi chizi senge yekukwirisa
Kudya kwemangwanani: Hamu uye lettuce inotenderera ne yogreek yoghurt
Kudya kwemangwanani: Sipinachi, mango uye kottage chizi smoothie
Kudya kwemangwanani: Omelette necheri matomatisi nehuku inoputa
Kudya kwemangwanani: Makeke emupunga neavocado uye zai
Kudya kwemangwanani: Cottage cheese ine flaxseed, oatmeal uye mazambiringa akaomeswa chisvusvuro: mazai akatswanya nesipinashi uye madomasi
Kwekudya kwemasikati: Mbishi yemuriwo saladhi yemadomasi, bhero mhiripiri, magaka, karoti, beet, walnuts, mafuta omuorivhi, mhiripiri uye gungwa munyu
Kwekudya kwemasikati: Green saladi nebhero mhiripiri, mastrawberry, feta cheese uye bharisamu vhiniga
Kwekudya kwemasikati: Mapunga emupunga ane hummus uye kottage chizi
Kwekudya kwemasikati: Lentil saladi, yakasvuta trout fillet, lettuce, tomato uye maorivhi.
Kwekudya kwemasikati: Mbatata inotapira necottage cheese sauce uye green saladi. Kwekudya kwemasikati: madomasi muto nebhinzi. Kwekudya kwemasikati: Banana, beet, kare, unsweetened coconut mukaka uye chia mbeu smoothie.
Mutengo: Zucchini spaghetti ine avocado muto, mapine nzungu uye nyowani sipinashi
Mutengo: Manhanga muto nehuku inoputa
Mutengo: Salmoni yakakangwa nemiriwo yakanyoroveswa
Mutengo: Sauteed miriwo uye veal mitsetse
Mutengo: Turkey fillet ine brown mupunga nemiriwo
Mutengo: Mbishi inotapira mbichana uye escarole stew nebhekoni
Mutengo: Inonhuwira ovhiri dhishi yehuku chidya, mhiripiri, hanyanisi, tomato uye eggplant
Maitiro ekuderedza chiuno uye chii chakanaka kudzikisa dumbu
Vanhu vazhinji vakafutisa vane mafuta mazhinji akatenderedza dumbu. Vanoda chiuno chakatetepa. Kana vakawana izvo, vangadai vagutsikana kare. Asi iwe unogona sei kuzviita izvozvi? Mishumo pamusoro peizvi inopesana. Iwe iwe kana iwe hauite here dumbu kurovedza senge kugara-kumusoro uye kugara-kumusoro? Kana kudzidzisa zvakanyanya uye zvakanyanya kuoma? Muchikamu chino, mamwe mavheiri akakomberedza chakavanzika ichi anosimudzwa.
Mishini yemudumbu, kugara-kumusoro uye crunches hazvidiwe.
Mashoko pamusoro pekurasikirwa kwemafuta dumbu kazhinji zvinopesana. Vazhinji vanhu vanodzidzisa avo akaoma zvakanyanya, vachifunga kuti vanogona kurasikirwa nemafuta emudumbu nawo. Nekudaro, ivo vanowanzozadzisa zvishoma kana kusavapo mhedzisiro. Panogona kunge paine nzira dziri nani dzekuzadzisa chiuno chidiki uye mudumbu mudumbu?
Kudya kunovaka muviri
Kana iwe uchida chiuno chakaonda uye dumbu rakapetana, chinhu chekutanga icho chakakosha kudya chikafu chakanaka uye chine hutano. Muviri wako unoda zvinovaka muviri, kunyanya kana uchirovedza muviri zvakanyanya. Pasina zvinovaka muviri, metabolism yako haigone kushanda uye unongowedzera uremu. Vanhu vazhinji vachiri kufunga kuti kana iwe uchida kudzikira uremu, iwe unofanirwa kudya zvishoma sezvinobvira. Pfungwa iyi yakasimudzwa nekutsvaga kwesainzi. Izvi zvinoratidza kuti kutevera chikafu chine hutano, chakaringana nezvakakwana zvinovaka muviri chinhu chinodiwa pakurasikirwa nehuremu.
Tora metabolism yako iende
Chakavanzika chechiuno chitete kusvetuka-kutanga kwako metabolism. Kana yako metabolism ichimhanya mushe, muviri wako unotanga kupisa mafuta maseru, kusanganisira mafuta maseru munzvimbo yechiuno uye mudumbu. Izvo zvinoitika zvega. Ndosaka zvakakosha kuisa metabolism yako kushanda. Heano maitiro aungaite izvi.
Kudya uye kurovedza muviri
Nekudya zvine hutano uye zvakajairwa, yako metabolism inokanya mukati. Nekudya zvidiki (zvidiki) chikafu kazhinji, yako metabolism inokurumidza zvakanyanya. Kudya chikafu chakapfuma mu fiber kunochengetedza yako metabolism ichienda. Nokusarega kudya mangwanani, metabolism yako inotanga mangwanani. Nekudzidzira pamberi pekudya kwemangwanani, metabolism yako inotanga mangwanani-ngwanani. Kunwa mvura yakawanda kunochengetedza metabolism yako ichienda. Kugara uchirovedza kunoita kuti metabolism yako ienderere mberi. Simba kudzidziswa kunochengetedza yako metabolism ichienda, kunyangwe iwe uchizorora kana kurara.
Inwa zvakanyanya
Iko kudikanwa kwekunwa yakawanda hakugone kuwedzererwa. Inwa zvinwiwa zvine macalorie mashoma kana asina. Idzi dzinonyanya kuita mvura uye girini tii. Zvese zvinwiwa zvinokurudzira kugaya uye metabolism. Green tii yakanaka kwazvo uremu rubatsiro uye zvakare yakasimba antioxidant. Michero mitsva yemichero, yakasvinwa, zvakare yakanaka kunwa. Ivo vakapfuma mune fiber, mavitamini uye antioxidants. Kunwa zvakawanda kunobatsira metabolism, isingakwanise kushanda pasina zvinwiwa zvakakwana. Inobatsirawo kubvisa marara uye chepfu kubva mumuviri. Kana iwe uchirovedza yakawanda, iwe unoda mamwe emvura pane zvakajairwa uye iwe unofanirwa zvirokwazvo kunwa yakawanda.
MaCalori akamedzwa - macalorie akapiswa = kurasikirwa kana
kurema kuwana Kurasikirwa nehuremu iri chaiyo chaiyo huwandu, kana kuti pane kubvisa, kweiyo huwandu hwe macalorie akaiswa mukati kubvisa iwo macalorie akapiswa. Iwo mashoma macalorie aunodya (kutarisisa kune iyo caloric kukosha kweizvo iwe zvaunodya) uye zvakanyanya macalorie aunopisa (kushandisa nenzira kwayo nzira), huremu hwakawanda hwaucharasikirwa nahwo. MaCalorie anopinda mumuviri wako kuburikidza nemuromo wako asingagone kupiswa (nekuti iwe unogara neusimbe pachigaro chako, semuenzaniso) anochengetwa nemuviri wako semafuta. Mune mamwe mazwi, kana iwe ukadya macalorie akawanda kupfuura iwe aunotsva, iwe uchawedzera uremu.
Mubatanidzwa wezvose
Kuderedza uremu kunogara kuri kusanganisa kwezvinhu zviri pamusoro. Kana iwe watanga metabolism yako nekuekisesaiza uye kudya zvine hutano, muviri wako unotanga kupisa mafuta akawandisa, kusanganisira mafuta edumbu. Iwe haugone kusiira chero chezvinhu zvataurwa, nekuti ipapo haugone kuwana mhedzisiro. Ndiwo chete mubatanidzwa unoshanda. Paunenge iwe wabatidza iyo 'muchina', iwe unogona kutanga kuita yekuwedzera sit-ups uye mamwe chaiwo maitiro. Nenzira iyoyo, tsvarakadenga yemudumbu neyechiuno inokura, uye pane mhasuru, hapana mafuta.
Zviri Mukati
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- Chikafu chakaderera-chehydrohydrate chinoshanda zvakanyanya pakurwisa mudumbu mafuta
- Chikonzero 2: Kushungurudzika!
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- Nhanho 1 Deredza uremu Belly: dzivirira kudya kwakashata
- Nhanho 2 Deredza uremu Belly: Idya Chikafu Chakanaka
- Chikafu chinopisa mafuta edumbu
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- Zvimwe: rondedzero yekutengesa ine zvinopfuura zana nemakumi maviri zvigadzirwa kuti upise mudumbu mafuta
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- Kudya kunovaka muviri
- Tora metabolism yako iende
- Kudya uye kurovedza muviri
- Inwa zvakanyanya
- MaCalori akamedzwa - macalorie akapiswa = kurasikirwa kana
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