Vazhinji vanhu vakararama nekuwedzera huremu hwemuviri pane imwe nguva muhupenyu hwavo uye vanoziva kuoma kwazvinoita kuchengetedza huremu huremu hune hutano.
Ehezve, nzira yakanakisa yekudzikisa huremu nenzira ine hutano ndeyekudya kwakakwana uye kurovedza muviri. Asi kushandisa misimboti yemubatanidzwa mushonga kunogona kubatsira kutsigira akasiyana mahormone, maurotransmitter, uye metabolic maitiro ayo anoshanda neako wega fizikisi kukubatsira iwe kupisa muviri. mafuta zvakanyanya.
Tarisa uone izvi zvakasarudzika superfoods, amino acids, uye botanicals kuti uone kuti ndeipi inogona kukupa yakasarudzika nudge munzira kwayo.
Izvo zvigadzirwa zvegumi zvekudzora huremu
1. Berberina
Iyi bioactive komputa chikamu chekirasi yemiti alkaloid, inowanikwa zvakasikwa mumakwenzi akaita seOregon mazambiringa uye barberry, uye inogona kuve imwe yeanoshanda anowedzeredza echisimba enguva dzese.
Iyo berberina ine nhoroondo refu muAyurveda uye echinyakare Chinese mushonga Asi nguva pfupi yadarika iyi dhisiki yakagamuchira kutarisisa kwakawanda nekuda kwekugona kwayo kusimudzira hutano hweshuga yeropa uye mhinduro ye insulin, zvinhu zviviri zvakakosha pakuonda (1).
Mune meta-ongororo, berberine yaive inoshanda senge yemuromo glucose-ichideredza mishonga mukuchengetedza hutano hweshuga yeropa (2).
Berberine inobatsirawo enzyme inonzi AMPK, inomirira AMP-activated protein kinase. Iyi enzyme yakanyoreswa zvisina kufanira nemutumbi wemuviri metabolic switch, uye kumisikidza kwayo kunogona kupa mabhenefiti akafanana neayo ekurovedza muviri.
2. Carnosine kana L-carnosine
Iyo carnosine iamino acid, iyo yaunowanzoona yakanyorwa kunzi L-carnosine, inova ndiyo fomu inoshandiswa nyore nyore nemasero mumuviri.
Carnosine yakaratidzirwa kuenzanisa mhedzisiro ye metabolic syndrome , iyo inokanganisa vangangoita 1 muvatanhatu vanhu muUS (4). Metabolic syndrome inogona kuita kuti kurasikirwa nekurema kuome nekuda kwekuderedzwa kwe insulin, shuga yeropa, uye mapuroteni ekuzvimba anonzi epamberi glycation end zvigadzirwa (AGEs).
Carnosine inobatsira kuenzanisa kugadzirwa kweaya maEGO, isingatsigire hutano hwesimba chete, asi kukwegura kunofadza zvakare (5).
Carnosine inogadzirwa mumuviri nekubatanidza amino acids beta-alanine uye histidine. Zvisinei, apo carnosine inowedzera inopinda mudumbu, puroteni inokasira kupinda mukati mayo amino acids, histidine uye beta-alanine.
Nechikonzero ichi, zvidzidzo zvinoratidza kuti beta-alanine supplementation yakaratidzirwa kuwedzera mhasuru carnosine kuwanda zvakanyanya kupfuura carnosine pachayo, zvichitungamira kubhenefiti mukuita kwemhasuru, kunyanya panguva yekukwikwidza kurovedza muviri. Kusimba (6).
Saka kana iwe uri kutsvaga kuti yako Workout ishande zvishoma kuomarara, yakachena pre-Workout iyo inosanganisira beta-alanine inogona kunge iri yako nyowani sarudzo.
Carnosine inogona kuve yakakosha pakudya kwevezvinomera uye vegan, sezvo zvidyarwa-zvinodyiwa zvinopa zvishoma kana zvisina kana carnosine zvichienzaniswa nezvikafu zvine nyama.
3. Omega-3
Kungaita kuzvimba kuri kutyaira huremu hwako? Kudya kweomega-3 kwakaderera kwakabatana nekuwedzera kuzvimba, zvichikonzera kudzikira kwe insulin kunzwa mumasero (7). Kana maseru edu asinganetseke zvakanyanya kune meseji inotumirwa neinsulini, tinozowedzera mafuta emuviri.
Mafuta ehove uye omega-3s ave chimwe chezvinhu zvinokurudzirwa zvinowedzerwa nevanojaira uye vanoshanda varapi zvakafanana, izvo hazvishamise tichifunga nezvevanoita kwete kwete chete mumatanho ekuzvimba, asi zvakare mune hutano. Hutano hwemwoyo, huropi uye sero basa mukati general.
4. Espirulina
Iyi yebhuruu-green algae yakazara mavitamini, zvicherwa, uye phytonutrients, kusanganisira antioxidants, tocopherols, uye phenolic macomputer, ichiita imwe yeanotyisa superfoods kunze uko.
Spirulina yakaratidzirwa kudzikisira kudya, kuzvimba, uye mafuta emuviri muchidzidzo chevhiki gumi nembiri (8). Mukuwedzera, zvidzidzo zvinoratidza kuti inogadzirisawo kugadzirwa kweiyo oxidative kusagadzikana kunogadzirwa nemafuta emuviri akawandisa. Aya anogona kunge ari mashandiro aunotsigira nawo hutano hwekupindura.
Iyo espirulina chinhu chakakosha muBelly Gadzirisa kudzoreredza basa rekugaya uye kukurudzira hutano hwakanaka.
5. Collagen peptides
Collagen ndiyo protein yakawandisa mumuviri uye inobatsira kutsigira akawanda maitiro akasiyana, kubva pahutano hwakabatana, kusimba kweganda, kune chishuwo chine hutano uye kugaya basa.
Simba rayo kuporesa ura uye kugutsa chishuwo chinogona kunge chiri kumashure kwekushandisa kwayo kwekurema uremu. Collagen, semamwe mapuroteni, anobatsira kumisikidza iro kuzara kemikari, leptin. Leptin anotaurira uropi hwako kuti waguta uye kuti inguva yekumira kudya.
6. MCT
Svikiro cheni triglycerides ( MCT ) haisi nyowani, asi yawana mukurumbira wakakura sechinhu chikuru mumafuta emafuta ekofi senge ketogenic uremu hwekuwedzera. Vadziviriri veMCTjure kune ayo mabhenefiti mukuderedza chishuwo uye panguva imwechete kubatsira kuunza simba kuuropi. Izvi zvinogoneka sei? Aya mafuta akasarudzika anogona kuve akakosha kurema kwawo mugoridhe kune avo vari kuyedza kudzikisa huremu.
Nekuda kweakasarudzika mamorekuru chimiro, MCTs inodzivirira zvakajairika kugaya uye zvinopararira zvinopararira zvakanangana nechiropa, uko kwadzinopunzirwa pasi mahara emafuta acids. Kubva ipapo, ivo vanoendeswa kuuropi kana mhasuru kubatsira kusimudzira kujekesa kwepfungwa uye simba risingachinjiki remhasuru dzedu.
Uyezve, kamwe chete muchiropa, MCTs inokurudzira kushandiswa kwemamwe mafuta acids ayo atovepo muchiropa, achiwedzera kukurudzira kuguta nekuderedza zvishuwo uye chishuwo (9).
Chikamu chakanakisa nezveMCTs ndechekuti isu hatichengete mhando yemafuta iyi kana muviri wedu usingade panguva iyoyo. Nekudaro, MCTs inobatsira kuchengetedza zvishuwo zviripo, nepo ichisimudzira masimba ane hutano masimba uye nekushandisa kwemuviri kwemafuta kuita mafuta.
Belly Fix ine coconut MCTs pamwe nespirulina superfood uye collagen peptides mune yakapusa uye izere yekugaya yehutano yekuwedzera kudzoresa kugaya uye kukurudzira zvine hutano metabolism uye kushandiswa kwakanaka kwemafuta emuviri kuita mafuta.
7. Probiotic
Hutano gut mabhakitiriya ndiyo kiyi kune akawanda akasiyana metabolic maitiro, uye hutano huremu kurasikirwa ndeimwe yacho. Zvidzidzo zvakafananidza ura maruva zvakawana yakaderedzwa nhamba uye mhando yeaya anobatsira mabhakitiriya mune akafutisa vanhu achienzaniswa neavo ane huremu hutano (10).
8. Dambudziko B
Mavitamini B ndeimwe yezvakakosha zvakakosha mumuviri. Basa rayo rakakura uye kugona kwaro kuchengetedza zvine hutano uye zvine simba metabolism zvakakosha.
Kune mavitamini B masere akasiyana, uye anoshanda zvakaringana synergistically, kana kana akasanganiswa pamwe muhumwe hwakaringana. Mavitamini B anoita B yakaoma ndeye:
- B1 (thiamine)
- B2 (riboflavin)
- B3 (jiniini)
- B5 (pantothenic acid)
- B6 (pyridoxine kana pyridoxal-5-phosphate)
- B7 (biotin)
- B12
- Folate
Vitamin B1 inobatsira muviri kushandisa makabhohaidhiretsi esimba, nepo B6 yakakosha mukufambisa kufamba, metabolism uye kuyerera kweropa, uye nekupindura kweadrenal glands kunetseka. Vitamini B12 inofanirwa kune akawanda emabasa emagetsi, kuwedzera kune simba remagetsi (11).
Pakusanganisa B mavitamini, zvakakosha kuti utarise zvizere methylated sosi isina zvinowedzerwa kana zvemavara.
9. Greens
Kana isu tichiedza kudzikisa huremu, tinowanzo pfuura neyakaoma kushanda nhengo mumuviri wedu unova mudzi wehuremu hune hutano, inoshanda nemetabolism inobatsira kubvisa zvisingadiwe zvinhu zvinokanganisa muviri wedu.
Ichokwadi ndechekuti, chiropa chako chine zvakawanda zvekuita nehutano hwakakwana uye huremu hune hutano kupfuura hunoonekwa nevanhu vazhinji.
Broccoli, cauliflower, kabichi, uye maekisi, kana chero mimwe miriwo mumhuri ye cruciferous, inobatsira mukutsigira nzira dzekudzikisira nzira dzinotora chinhanho mumetabolism yakakodzera. Iwe unogona zvakare kuenda kune chero yakajeka ruvara girini muriwo kune zvakafanana mabhenefiti.
Kana chikafu chako chakaderera mumhando idzi dzechikafu, kuwedzera mhando yemiriwo yekuwedzera inokwanisa kutsigira huremu hwako hwekurasikirwa uye kusimudzira hutano hwe insulin inshuwarisi uye neyakajairika mashuga eropa, kuwedzera kune nzira dzekudzikisa muviri.
10. Kurara
Kuzorora hakuwanzo kutorwa sekuwedzera, asi hunhu hwakanaka kurara kwakanyanya kukosheswa kana uri kushanda kuti uderedze huremu zvakachengeteka uye zvinobudirira.
Muviri wako muchina wakarongedzwa zvakanaka wehomoni uye makemikari vatumwa ayo anodzora ese mashandiro mukati memuviri wako, kusanganisira chishuwo chako.
Kurara kunei zvine chekuita nemahormone anodzora kudya? Kana isu takabatwa nehope, tinosangana nekuwedzera kwehormone yenzara, leptin, uye kuderera kweiyo yakazara hormone, ghrelin.
Izvi zvinoreva kuti iwe unokwanisa kugona kuburikidza nehusiku hushoma hwekusa-hwakanaka-kurara, asi nekurara kwenguva refu, unogona kunge uine nzara uye uchishuvira zvakapfuma zvehydrohydrate, zvine shuga yakawanda zvinowana kukurumidza uye kunoshamisa uremu.
Ko Kurera Kurema Kunowedzera Kunoshanda?
Iwe wakarurama kusava nechokwadi pamusoro pekushandisa kuwedzera kwekureruka, ndicho chikonzero zvakakosha kusarudza zvakachengeteka zvinowedzera zvinotsigirwa nemishonga inoshanda.
Muviri une mazana ezviitiko uye metabolic maitiro chero nguva imwe chete, uye uremu hwekuwedzera zvinoshanda zvinofambisa maitiro anobatanidzwa mukusanganisa (kupisa) kwemafuta, kugara kwesimba mazinga, uye kushandiswa kwakanaka kwemafuta emuviri kuita mafuta.
Pane nzira dzinoverengeka dzatinogona kukanganisa patinosarudza yakanakisa yekuwedzera yekudzora uremu. Berberine, semuenzaniso, inokurudzira mhinduro yakanaka kune insulin, iyo, kana yakakwira, inosimudzira kuchengetwa kwemafuta emuviri.
Mamwe maamino acids zvakare anochengetedza glucose panguva yekuparara kwemafuta, zvichibvumira muviri kuti uchinje kuve nyore kupisa mafuta.
Kudzora zvishuwo uye chishuwo zvinotora basa rakakosha kune akawanda asingagumi kunwa, uye kudzora izvo zvishuwo, tinogona kushandisa ketogenic uremu zvinowedzera seMCT, spirulina, kana collagen peptides.
Iko kune inoshanda uremu yekuwedzera yekutsigira chinangwa chega chega kana chashandiswa nemazvo, uye wemubatanidzwa mushonga unogona kukuratidza maitiro ekushandisa zvakanakisa uremu zvekuwedzera zvinokubatsira iwe kuzadzisa zvinangwa zvako.
Mimwe yedu yepamusoro gumi yekuremerwa uremu inowedzera kunyange iine mamwe mabhenefiti akakura sekusimudzira chiropa chine hutano, zvakajairika shuga zveropa, uye hutano detox basa!
Musanganiswa wemubatanidzwa wekuchengetedza uremu hwakachengeteka uye hunoshanda
Kana iwe uchiramba uchirwira nehuremu hwekuedza, kana huremu hwako hwadzikira, wako anoshanda mushonga mupi anogona kukubatsira kufamba nekemikari yako yakasarudzika yekudzorera mwero kune masisitimu ari kukutadzisa.
Kushanda nerutsigiro rwemubatanidzwa wemushonga kuchakupa mukana wekuyedzwa kwemajini, kuyerwa kwekushomeka kwehutano, uye murairidzi wezvehutano uyo anogona chaizvo kukubatsira iwe kuita shanduko idzo vamwe vanoramba vachirwira nadzo.
Zvimwe zvinoshanda uremu kurasikirwa kurudziro
Kune akawanda matambudziko akajairika atinosangana nawo TESE kana tichiedza kudzikisa huremu, asi pazvinhu zvese zvatakafanana, tine zvinhu zvakawanda zvakasarudzika zvinotiparadzanisa nemuvakidzani wedu. Izvo zvinoshanda kwauri zvinogona kusashandira chero shamwari dzako kana mhuri, uye zvinopesana.
Ichi ndicho chikonzero nei zvichinyanya kukosha kuti ushande neanoshanda anopa kana mudzidzisi wezvehutano kuti uone zvikamu zvemuviri wako zvinoshanda zvakanyanya nemhando dzakasiyana dzemaitiro ekudzikisa uremu.
Kurera huremu kunemudzi wakasiyana wakakonzera munhu wega wega, uye zvakakosha kuti uone nekugadzirisa kusaenzana mukati memuviri izvo zvinozovhura musuwo kwete wekudzikisa uremu chete, asi nehutano hwakanaka hwomuviri wese.
Zviri Mukati
- Izvo zvigadzirwa zvegumi zvekudzora huremu
- 1. Berberina
- 2. Carnosine kana L-carnosine
- 3. Omega-3
- 4. Espirulina
- 5. Collagen peptides
- 6. MCT
- 7. Probiotic
- 8. Dambudziko B
- 9. Greens
- 10. Kurara
- Ko Kurera Kurema Kunowedzera Kunoshanda?
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