Imwe mu ngamba zamenyekanye mu myaka yashize zitwa inzara. Inzara zibanziriza inzara ni gahunda yububasha ikubiyemo kwiyiriza igihe gito cyangwa ibihe byibiribwa bike cyangwa kubura. Abantu benshi basobanukirwa ninzara yigihe nuburyo bwo kugabanya ibiro. Incamazi mugihe ifasha abantu kurya karori nke, mugihe mugihe gishobora kuganisha kubutaka. Ariko, inzara yigihe irashobora kandi gufasha guhindura ibyago ibintu byubuzima nka diyabete n'indwara z'umutima, nka cholesterol hamwe n'isukari y'isukari. Duhindura ibikoresho byurubuga rwubuzima, aho ibintu byose ugomba kumenya kuriyi ngingo.
Guhitamo gahunda yinzara
Hariho uburyo butandukanye bwo kwicwaguza. Icyamamare Cyane Cyane ni:
Uburyo 16: 8
Indyo 5: 2
Indyo "Umurwanyi"
Ubundi Icyuma (ADF)
Uburyo bwose burashobora kuba ingirakamaro, ariko guhitamo umuntu umuntu akora neza biterwa numuntu. Kugufasha guhitamo uburyo buhuye nubuzima bwawe, tuzakubwira muburyo burambuye kubyerekeye ibyiza namakuba ya buri umwe muribo.
Kwiyiriza intera bifasha kubika igishusho
Ifoto: Ibisobanuro.com.
Uburyo 16/8.
Gahunda yo kwiyiriza intera 16/8 nimwe munzira zizwi cyane zo guta ibiro. Gahunda igabanya ibyokurya n'ibinyobwa bya calorie mugihe cyamasaha 8 kumunsi. Bisaba kwifata ibiryo mugihe cyamasaha 16 asigaye yumunsi. Mugihe izindi ndyo zishobora gushyiraho amategeko n'amahame akomeye, uburyo bwo hejuru bwa 16/8 bushingiye ku gihe ntarengwa kandi byoroshye. Urashobora guhitamo idirishya ryamasaha 8 kuri Calorie. Abantu bamwe bahitamo skip gitondo na n'inzara mu sita kugeza 20:00, naho abandi kwirinda amafunguro Nyakwigendera na Gufata 9:00 ngo 17:00. ingengabihe.
Kugabanya amasaha ushobora kugira kumunsi birashobora kugufasha gusubiramo uburemere no kugabanya umuvuduko wamaraso. Ubushakashatsi bwerekana ubwo buryo bwo kugaburira-igihe cyo kugaburira, nkuburyo bwo kugaburira 16/8, burashobora gukumira hyperdension no kugabanya umubare wibiryo byakoreshejwe, biganisha ku kugabanya ibiro. Ubushakashatsi bwa 2016 bwerekanye ko mu myitozo hamwe n'imishinga, uburyo bwo 16/8 bwafashije kugabanya indwara y'ibinure no gukomeza imitsi mubanyamuryango b'abagabo. Ubushakashatsi buherutse gukorwa bwerekanaga ko uburyo bwo 16/8 butagize ingaruka kumishinga cyangwa imbaraga mubagore bakora imyitozo n'imitwaro. Nubwo uburyo bwa 16/8 buhuye nuburyo ubwo aribwo bwose, abantu bamwe barashobora kugorana kureka amafunguro kumasaha 16 yikurikiranya. Byongeye kandi, gukoresha ibiryo byinshi cyangwa ibiryo bitameze neza kumadirishya yamasaha 8 birashobora kugabanuka ku ngaruka nziza zijyanye no kwiyiriza inama 16/8. Witondere gukurikiza indyo yuzuye, harimo n'imbuto, imboga, ibicuruzwa byose, ibikoresho byingirakamaro na poroteyine kugirango ubone inyungu zubuzima buva muri iyi mirire.
Uburyo 5: 2
Indyo 5: 2 ni gahunda yoroshye yo kwiyiriza intera. Iminsi itanu mucyumweru urya mubisanzwe kandi ntugabanuke ibirimo caloric. Noneho, muyindi minsi ibiri, ugabanya umubare wa karori wanditseho kimwe cya kane cyimikino. Ku muntu uhora arya karori 2000 kumunsi, bizasobanura kugabanuka kwa calorie yo muri karori zigera kuri 500 kumunsi, iminsi ibiri mucyumweru.
Nk'uko ubushakashatsi bwa 2018, Diet 5: 2 nicyo gikorwa cyo kubuzwa calorie ya buri munsi, kugabanya ibiro no kugenzura amaraso mu bwoko bwa diyacose mu bantu bafite diyabete yo mu bwoko bwa 2. Ubundi bushakashatsi bwerekanye ko imirire 5: 2 ari ingirakamaro nka Calorie ahora, haba gutakaza ibiro kandi yo gukumira indwara za metabolike, nk'indwara z'umutima na diyabete. Indyo 5: 2 itanga guhinduka, nkuko ushobora guhitamo iminsi yo kwicwa n'inzara, kandi nta mategeko ajyanye niki kandi mugihe hari "umurima-wita". "
Ariko, birakwiye ko tuvuga ko "imirire isanzwe" muminsi ya calorie idaguha amahirwe yo kugira ibyo ushaka byose. Ntibyoroshye kugabanya karori 500 kumunsi, kabone niyo yaba ari iminsi ibiri gusa mucyumweru. Mubyongeyeho, kunywa kwa calorie nto cyane birashobora gutera indabyo cyangwa gucika intege. 5: 2 Indyo irashobora gukora neza, ariko ntabwo ari kubantu bose. Vugana na muganga wawe kugirango umenye niba ubonye imirire 5: 2.
Ubundi Inzara
Kwiyiriza ubusa buri munsi ni gahunda yinzara iteye ubwoba ifite imiterere itazibagirana. Kuri iyi ndyo ushonje buri munsi, ariko urashobora kugira ibyo ushaka byose, muminsi idasanzwe. Imirongo imwe yiyi mirire ikubiyemo ingamba za "yahinduwe" inzara, zirimo gukoresha karori zigera kuri 500 mugihe cyinzara. Ariko, izindi verisiyo zokuyemo karori muminsi ipakuruka.
Ubundi inzara bwagaragaje ubutoni bwo kugabanya ibiro. Kwiga umuderezi udasanzwe ugereranije inzara buri munsi hamwe no kubuzwa calorie ya buri munsi mubantu bakuru bafite umubyibuho ukabije, bwerekanye ko uburyo bwombi bufite akamaro kimwe ku kugabanya ibiro. Ubundi bushakashatsi bwerekanye ko abitabiriye amahugurwa bakoresheje kuri 35% kandi batakaza impuzandengo ya 3.5 nyuma yamasaha 3 3 yinzara n'amasaha 12 yibyumweru 4 bitagira imipaka ibyumweru 4. Niba rwose ushaka kugabanya ibiro, ongeraho uburyo bwimyitozo ngororamubiri mubuzima bwawe burashobora gufasha. Ubushakashatsi bwerekana ko guhuza inzara buri munsi hamwe nimyitozo yo kwihangana irashobora gutera kugabanya ibiro bitandukanye kuruta inzara yoroshye.
Abaganga ntibarwanya inzara
Ifoto: Ibisobanuro.com.
Uburyo Kwiyiriza Hangira Inkunga bigira ingaruka kumisemburo yawe
Inzara zisanzwe irashobora kugufasha kugabanya ibiro, ariko irashobora kandi kugira ingaruka kuri hormone. Ibi ni ukubera ko ibinure byabitswe nuburyo bwo kubungabunga ingufu (karori). Mugihe utariye ikintu cyose, umubiri wawe uhindura bike kugirango ukore imbaraga zabitswe ziboneka. Ingero zirimo impinduka mubikorwa bya sisitemu yimitsi, kimwe nimpinduka zikomeye murwego rwa hormone nyinshi zingenzi. Hasi ni impinduka ebyiri zibaho mugihe cyinzara:
Insuline. Urwego rwa insuline ruzamuka iyo urya, kandi iyo ushonje, bigabanuka cyane. Urwego rwo hasi rwa insuline rugira uruhare mubimera.
Norepinephrine (Noragadrenalin). Sisitemu yawe yimitsi yohereza NorepinePhine mumavuta yibinure, bigatuma bagabana ibinure kubacuranga ibinure bishobora gutwikwa kugirango bitanga imbaraga. Igishimishije, nubwo byemejwe nabayoboke bamwe bashyigikiye ibiryo byibiribwa 5-6 kumunsi, inzara yigihe gito irashobora kwihutisha ibinure. Ubushakashatsi bwerekana ko ibizamini byihuta byumunsi 3-12, kimwe nibizamini byihuse umunsi wose, igihe cibyumweru 12-24 bigabanya uburemere bwumubiri no kubitsa ibinure. Nubwo bimeze bityo ariko, ubushakashatsi bwinyongera burakenewe kugirango twige ingaruka ndende zo gutera inzara.
Indi misemburo, iratandukanye mugihe cyinzara ni imisemburo yo gukura kwabantu (HGH), urwego rushobora kwiyongera inshuro eshanu. Mbere yizeraga ko imisemburo yo gukura ifasha gutwika amavuta byihuse, ariko ubushakashatsi bushya bwerekana ko bishobora kwerekana ubwonko gukenera kubika ingufu, bishobora gutuma bigora uburemere. Mugukora abaturage bake ba Neurons bafitanye isano na Aguti Protein (AGRP), imisemburo yo gukura irashobora kongera ubushake bwo kwinezeza no kugabanya ingufu za metabolism.
Inzara zisanzwe zifasha kugabanya calorie no kugabanya ibiro
Impamvu nyamukuru itera inzara rimwe na rimwe ifasha kugabanya ibiro nuko igufasha kugira karori nke. Porotokone zose zitandukanye zivuga ko ifunguro risimbukira mugihe cyinzara. Niba utabishyuye, urye byinshi mugihe cyo kurya, uzamara karori nkeya. Dukurikije isubiramo rya 2014, kwiyiriza ubusa bigabanya uburemere bwumubiri na 3-8% ibyumweru 3-24. Mugihe wiga igipimo cyo gutakaza ibiro, kwiyiriza ubusa bishobora gutera ibiro bivuye kuri 0.25-0.75 kg buri cyumweru. Abantu nabo bagize kugabanuka mu rukenyerero kuri 4-7%, byerekana gutakaza ibinure ku gifu. Ibisubizo byerekana ko inzara yigihe ishobora kuba igikoresho cyingirakamaro cyo kugabanya ibiro.
Nubwo bimeze bityo, ibyiza byo kwiyiriza ubusa bitagera kure yo guta ibiro. Ifite kandi inyungu nyinshi zubuzima, metabolism kandi irashobora no gufasha kugabanya ibyago byo kwandura indwara z'umutima. Nubwo hamwe na karoni yo kubara igihe mubisanzwe ntabwo bisabwa, kugabanya ibiro bitijwe cyane cyane no kugabanuka muri rusange mugushira ibya calorie. Ubushakashatsi bugereranya igihe cyinzara hamwe nibibuza bidahoraho calorie, ntugaragaze gutandukanya ibiro mugihe cyo guhitamo Calorie hagati yitsinda.
Kwiyiriza ubusambanyi birashobora kugufasha kubungabunga imitsi mugihe cyo kurya
Imwe mu mbaraga mbi ziterwa nimirire nuko umubiri wawe utakaza imitsi hamwe nibinure. Igishimishije, ubushakashatsi bumwe bwerekanye ko kwiyiriza ubusa rimwe na rimwe bishobora kuba ingirakamaro kubika imitsi mugihe icyarimwe icyarimwe gutakaza ibinure. Isubiramo rya siyansi ryerekanaga ko ikibuno cya Calorie gitera kugabanya ibiro, kimwe no kugabanya karori, ariko kugabanya cyane imitsi. Mu bushakashatsi bwimbogamizi za Caloric, 25% ibiro byatakaye byatewe nimitsi, ugereranije na 10% gusa mubushakashatsi bwibibazo bya Calorie. Nyuma ubushakashatsi bwatabonye itandukaniro muri misa cyangwa imitsi yambaye ubusa mugihe cyinzara hafi ugereranije nubundi bwoko bwa gahunda zubutegetsi.
Kwiyiriza ubusa kwiyiriza ubusa byoroshya ibiryo byiza
Kuri benshi, kimwe mubyiza nyamukuru byinzara rimwe na rimwe ni ubworoherane. Aho gusuzuma karori, uburyo bwinshi bwinzara bukenewe gusa kugirango umenye igihe. Indyo nziza kuri wewe nimwe ushobora gukomera ku gihe kirekire. Niba hari inzara igufasha gukurikiza indyo yuzuye, bizaba bifite akamaro kagaragara kubizima nuburemere burundu.
Niba ushaka kugabanya ibiro hamwe ninzara rimwe na rimwe, ugomba kwibuka ibintu byinshi:
Ubuziranenge. Ibiryo urya biracyari ngombwa. Gerageza ahanini nibicuruzwa byose bigizwe nikimwe.
Karori. Calori iracyasuzumwa. Gerageza kurya mubisanzwe mugihe utabanje inzara, ntabwo aribyinshi kugirango wishyure karori yatakaye mugihe cyinzara.
Urukurikirane. Nko mubibazo byubundi buryo bwo gutakaza ibiro, ugomba kubikomeraho mugihe kirekire, niba ubishaka gukora.
Kwihangana. Umubiri wawe urashobora gufata igihe kugirango uhuze na protocole zibanziriza iteka. Gerageza gukomera kuri gahunda yawe yo kurya, kandi uzoroha.
Byinshi muri protocole yinzara izwi cyane nayo isaba imyitozo nkamahugurwa yingufu. Ni ngombwa cyane niba ushaka gutwika amavuta menshi, mugihe ukomeje imitsi.
Ku ikubitiro, ufite inzara rimwe na rimwe, ubusanzwe kubara ubusanzwe ntibisabwa. Ariko, niba guta ibiro byawe bitinda, kubara Calorie birashobora kuba igikoresho cyingirakamaro.