Nzira yekutsvuka sei mafuta emudumbu mangu? Ndinobvisa sei dumbu rakakura? Uye bvisa rumen muvhiki

Belly mafuta uye mudumbu mafuta anogumbura zvikuru.
Kunyanya sezvo isingakanganisi chitarisiko chedu chekunze chete asiwo inokanganisa hutano hwemunhu.
Tsvaga zvikonzero zvekuunganidza mafuta kumativi edumbu, uyewo nzira dzekubvisa zvachose uye kuwana nhamba yakarurama.

Ndoita sei kubvisa rume nekukurumidza?

Kuti ubvise dumbu, zvakakosha kuziva zvikonzero zvechinetso chekutanga kuitira kuti zvive nyore kuti tibvise zvachose.
Saka ndezvipi zvikonzero zvekuunganidza mafuta munzvimbo yedumbu?

1. Genetic factors Zvikonzero zvinogona kukanganisa kugona kwemuviri kuunganidza mafuta munzvimbo yedumbu, asi zvishoma.
   Apo Journal of Natural Genetics yakabudisa chidzidzo chakaitwa neKing University kuBritain ichisimbisa kuti genetic factor inokanganisa 9,7% yezvirongwa zvakakosha zvemuviri, asi imwe yezana inokanganiswa nekudya uye hupenyu hwomunhu.
2. Kusagadzikana mukudya mukati mezuva rose, sezvo vazhinji vedu, nekuda kwekushanda kana kudzidza mamiriro, tisina chaiyo chikafu.
3. Kudya chikafu chikuru nguva isati yarara, nekuda kwekushaikwa kwekuita kwemuviri panguva yekurara, izvo zvinotungamira kuunganidzwa kwemafuta mumuviri, kunyanya pachiuno.
4. Kusanwa mvura yakakwana muswere wese.
   Izvo zvinotungamirira kukudzikira kwemafuta ekupisa mazinga mumuviri, sezvo mvura ndiyo yekutanga uye inonyanya kukosha mukuita kwekupisa mafuta.
5. Kuvimba nechikafu chekukurumidza chine huwandu hukuru hwemafuta ehydrogenated uye macalorie anodarika zvinodiwa nemuviri.
6. Kusawana kuzorora kwakakwana kana kurara kwepakati, izvo zvinokanganisa metabolism mukati memuviri, uye nokudaro kuwanda kwemafuta kunoderera zvishoma nezvishoma.
7. Kushungurudzika kwepfungwa, izvo zvinokurudzira kugadzirwa kwehomoni cortisol mumuviri, iyo inoderedza kupisa kwemafuta.

Ndinobvisa sei rumen nekukurumidza mumaminetsi gumi nemashanu?

Mhinduro yekutanga yekubvisa dambudziko iri ndeyekuita maekisesaizi kwemaminitsi gumi nemashanu pazuva.
Kana uchikwanisa kuenda kugym kwemaawa maviri kana matatu pasvondo zvakanaka, uye kana usina nguva yakakwana yekuti uite izvozvo, unogona kushandisa zviitwa izvi wozviita kumba mazuva ese.

Heano maitiro matatu anonyanya kushanda emumba ekubvisa rumen.

• Maekisesaizi ekufema, uye nguva yakanakisa yekushandisa chiitiko ichi mangwanani-ngwanani uye unogona kudzokorora kaviri kana katatu pazuva.
• Simuka wakatwasuka kana kugara panzvimbo chaiyo.
• Femera zvakadzama nemumhino dzako, uchiona kuti dumbu rako nechipfuva zvizere.
  Mirira kwemasekonzi gumi kana kureba sezvaunokwanisa, wozofemesa zvishoma nezvishoma nemuromo wako.

Edza kuomesa mhasuru dzako dzemudumbu zvakanaka paunenge uchiburitsa mweya.
Dzokorora chiitwa kanenge katatu kana kwemaminitsi gumi.

• Iyo plank exercise kana bhodhi risingafambi, sezvo chiitiko ichi chinobatsira kubvisa pasi pedumbu uye kusimbisa chiuno chechiuno.
• Rara nedumbu, wozorora pamagokora uye matipi ezvigunwe, zvigunwe zvemaoko zvakabatanidzwa.
  Fema zvakafanana uye ubatisise kweinenge miniti.
• Kechipiri, zembera zvigunwe uye zvanza zveruoko, uye pfuurira kweminiti zvakare, nekufema nguva dzose.
• Ramba uchichinja pakati pemamodhi maviri kweanenge maminetsi mashanu zuva rega rega.
• Maekisesaizi emudumbu anogona kunge ari mamwe emhando dzakanyanya kuoma, asi dzinoshanda zvakanyanya mukubvisa rumen.
• Rara nemanhede wopeta maoko ako kuseri kwegotsi.
  Simudza tsoka dzako pa90-degree angle, wozochinjana kusimudza tsoka dzekurudyi nekuruboshwe nguva dzose.
• Iva nechokwadi chekufema zvakafanana kuburikidza nemhino.
  Bata kwemaminitsi mashanu.

Ndoita sei kubvisa rumen pasina kuonda?

Kuunganidza mafuta muchiuno hazvireve kuti wakafutisa, saka haufanire kutevedzera kudya kwakaomarara, asi isu tinongoda kugadzirisa mamwe maitiro asina kunaka ezuva nezuva.

• Tevedzera kudya kwakafanana kunoganhurira nhamba uye nguva yekudya mukati mezuva rose.
• Usarega kudya kudya kwakanaka, kwakabatanidzwa kwemangwanani, sezvo zvidzidzo zvakaratidza kuti kudya kudya kwemangwanani kune hutano mukati meawa yekumuka kunowedzera kaviri chiyero chemetabolism.
• Dzivisa kunwa zvinwiwa zvine kabhoni uye zvine shuga, kunyanya manheru.
• Kuderedza kudyiwa kwezvokudya zvine makabhohaidhiretsi akawanda, zvakadai semupunga nechingwa chichena.
• Inwa kana magirazi makuru gumi emvura zuva rese, kunyanya awa imwe mushure mekudya.
• Iva nechokwadi chekunwa kapu yeunsweetened lemon inodziya pane isina chinhu mudumbu.
  Inobatsira kunyungudutsa mafuta zviri nani.
• Wana maawa manomwe kana masere ekuramba uchirara zuva rega rega.

Ndinobvisa sei dumbu rakakura?

Kukurisa dumbu nderimwe rematambudziko anowanzo tambudza vakadzi vazhinji, kunyanya mushure mekusununguka, sezvo amai vanoshuva zvikuru kudzokera kumuviri wavo une hutano, wavakanga vakajaira vasati vabata pamuviri, kunyanya sezvo zvichiti kuoma kutevera kudya kwakaomarara panguva. postpartum kana kuyamwisa nguva.

Pane makiyi mana ekurasikirwa nemafuta emudumbu kana kuwanda postpartum uremu nenzira ine hutano:

1. Tevera chirongwa chine hutano, chakabatanidzwa chekudya.
2. Usamboedza kuenda pakudya kwakashata kuti uremerwe uremu; Iwe unoda kudya kwakakodzera kudzorera hutano hwako uye kubhadhara kushayikwa kwezvokudya, kunyanya iron uye calcium.
   Saka iwe unofanirwa kudya 6 diki chikafu chine hutano zuva rega rega.
3. Unofanira kunwa zvinenge malita matatu emvura zuva rose.
4. Nguva dzose yeuka kunwa girazi remvura zvishoma pakota yega yega kana hafu yeawa.
   Nepo kugara kure nezvinwiwa zvine caffeine, nekuti inorasikirwa nemuviri hunyoro hwainoda panguva iyi.
5. Edza nepaunogona napo kuti uwane hope dzakakwana, angangoita maawa matanhatu akatwasuka.
   Zvinogona kunetsa nekuda kwemwana mutsva asi unogona kukumbira rubatsiro kumurume wako kana amai.
6. Kuita zvemitambo kunofanirwa.
   Izvo hazvidi kushanda nesimba kana nguva yakareba, asi ingori maminetsi zuva rega rega kukurudzira mazinga ekupisa kwemafuta mumuviri.
   Iwe unogona kushandisa zviitwa zvataurwa mundima yapfuura, kana kuvimba nekufamba kwemazuva ese kwenguva isingasviki maminetsi makumi matatu zuva rega rega.

Ndinobvisa sei rumen nemishonga?

Kune mamwe makwenzi anokurudzirwa nenyanzvi dzezvekudya kuti abvise mafuta emudumbu.
Heano mashanu emhando dzakanakisa dzemishonga iyi:

• Tsangamidzi:
  Inobatsira mukunzwa kuguta, inokurudzirawo kupisa kwemafuta uye inobatsira mukuvandudza kutenderera kweropa, asi chenjerera kudya yakawanda ginger kuitira kuti urege kunzwa kupisa kwemoyo.
  Iva nemakapu maviri kana matatu chete pazuva rose.
• Green tea:
  Green tea mashizha ane huwandu hwakanaka hwecaffeine uye polyphenols inobatsira kuwedzera metabolism.
  Iyo zvakare yakapfuma sosi yeB mavitamini uye antioxidants.
  Inobatsira zvakare mukudzora BP uye kudzivirira BP.
• Cinnamon:
  Cinnamon ndeimwe yemishonga inonyanya kufarirwa inoshandiswa mukupisa mafuta.
  Cinnamon ine macalories mashoma, asi ine huwandu hwakanaka hwemanganese, calcium uye iron.
• Sage:
  Kudya sagebrush nguva dzose kwemwedzi mitatu kunobatsira kudzora cholesterol uye glucose muropa.
  Sagebrush inobatsira kumutsiridza uye kunatsiridza ndangariro mashandiro.
  Zvisinei, kutarisirwa kunofanira kutorwa kune varwere vane high blood pressure kana vachidya sagebrush, sezvo inogona kukonzera BP.
• latency:
  Zvakajairika kuti isu tizvishandise chete sezvinonhuwira, asi zvinogona kuwedzerwa kune yedu yekunwa menyu zvakare.
  Mukuwedzera kune ine yakanyanya kuwanda yesimbi, magnesium, phosphorus, calcium, potassium, zinc, vhitamini C uye folic acid.
  Kumini ndeimwe yeakanakisa uye akapfuma masosi e saturated fatty acids.

Ndinobvisa sei rumen muvhiki?

Iwe unofunga kuti nguva iyi yakakwana kubvisa mafuta akatora mwedzi kana makore kuti aungane?
Hongu kwete, uye izvi hazvirevi kuti hatigoni kubvisa rumen, asi tinofanira kutsvaga humwe huchokwadi muzvinangwa zvedu.

Pane zvimwe zvikonzero kana zvikanganiso izvo vamwe vanhu vanowira mazviri vokonzera kuomerwa kana kurega kupisa mafuta emudumbu, uye zvinonyanya kuitika ndezvekutevera kudya kusina mafuta!!
Zvidzidzo zvenguva pfupi yapfuura zvakaratidza kuti kudya monounsaturated fatty acids kunobatsira kubvisa mudumbu mafuta ne30% zvichienzaniswa nekusadya mafuta.
Mafuta aya anowanikwa mumichero yakaita semakotapeya, mafuta akaita semafuta omuorivhi, pamwe nenzungu dzemarudzi ese.

Waiziva here kuti une muvengi akavanzika anobatsira pakuumbwa kwe70% yedumbu uye chiuno mafuta?
Soda yekudya, inopesana nezvinotendwa nezvakawanda pamusoro pekudya soda kuti inongori nesoda uye caffeine, chikamu chidiki chidiki chezvinotapira zvekudya zvine soda inowedzera kunzwa nzara, uye zvakare inokuvadza mabhakitiriya anobatsira aripo mukugaya, zvichikonzera kusaenzana kwegastrointestinal system kushanda kwegumbo.
Iyo zvakare imwe yeakanyanya njodzi zvinhu kune metabolic maitiro.

Ndoita sei kubvisa rume zvachose?

Rega tsika idzi dzinoparadza kuti ubvise mafuta edumbu zvachose.

• Idya zvokudya zvine munyu
  Ikoko munyu unoshanda kuchengetedza mvura uye zvinwiwa mumuviri.
  Kuvapo kwehuwandu hwesodium muropa kunogona kukonzera kusaenzana muhuwandu uye chiyero chehomoni mumuviri, izvo zvinokonzeresa kusaenzana mune mamwe maitiro ekutanga emuviri, kusanganisira metabolism.
• Idya kamwe chete pazuva
  Iwe unogona kufunga kuti tsika iyi inokubatsira kuderedza uremu, asi iwe hauna kururama zvachose, sezvo tsika iyi inenge inoita kuti muviri urege kupisa mafuta.
• Kusadya mapuroteni, kunyanya mapuroteni emhuka, achiti ane mafuta akawanda.
  Asi uku kukanganisa kukuru, sezvo mapuroteni anobatsira pakupisa mafuta akawanda mumuviri kuti apise tsandanyama.
  Mapuroteni anobatsirawo kuderedza zvikamu zvemafuta emuviri kusvika pa50%.
  Saka edza kuwana mapuroteni
  Kubva pamuriwo kana nyama isina mafuta.
• Sei usingade kudya muriwo wemashizha matema?!
  Iyi imwe mhando yemuriwo ine huwandu hwakanaka hwemagnesium.
  Magnesium inobatanidzwa mune zvinopfuura 300 zvakakosha maitiro anoitika mumuviri.
  Saka kusavapo kwechinhu chakadai se magnesium kunogona kukanganisa metabolism yako.
• Bepanhau reBritish Daily Mail rakaburitsa ongororo yakaitwa munguva pfupi yapfuura pavanhu vangangosvika zviuru zvishanu nemazana matatu, ichisimbisa kuti vanosvuta vangangowedzera uremu, kunyanya mudumbu nemuchiuno.

Kuti ubvise dumbu zvachose, rega kutaura kuti mafuta emudumbu akaoma uye akasindimara pakusvika pachinangwa chako uye kuwana chimiro chakakodzera.