Inganda zuzuye zuzuye ibihimbano. Abantu bakunze kugira inama ibikorwa byubwoko bwose, kuri byinshi muribyo nta kimenyetso. Ariko, uko imyaka yagiye ihita, abahanga babonye ingamba zifatika. Dore inama 26 zo kugabanya ibiro, mubyukuri zishingiye kubintu:
1. Kunywa amazi, cyane cyane mbere yo kurya. Bakunze gutongana ko amazi yo kunywa afasha kugabanya ibiro - kandi ibi ni ukuri. Amazi yo kunywa arashobora kongera metabolism kuri 24-30% kumasaha 1-1.5, afasha gutwika amabuye y'agaciro make. Ubushakashatsi bumwe bwerekanye ko gukoresha amazi ya litiro igice cyisaha imwe mbere yo kurya bifasha abantu bicaye ku ndyo, kurya karori gake kandi basubiramo uburemere bwa 44% ugereranije n'abatanywe amazi.
2. Kurya amagi mugitondo. Ubushakashatsi bwerekana ko gusimbuza ifunguro rya mugitondo kumagi y'ibinyampeke birashobora kugufasha kurya karori nkeya ku masaha akurikira × 36, kimwe no gusubiramo ibiro byinshi. Niba utarya amagi, ntakintu giteye ubwoba. Inkomoko yose ya poroteyine yo hejuru yo gufata ifunguro rya mugitondo birakwiriye.
3. Kunywa ikawa (byiza rwose). Ikawa idahwitse. Ubushakashatsi bwerekana ko cafeyine muri kawa irashobora kongera metabolism saa mutego 3-11% kandi yongere ibinure bitarenze 10-29%. Gusa ntukongere isukari nyinshi cyangwa ibindi bikoresho bya calorie muri kawa - bizagabanya rwose ibyiza byose.
4. Kunywa icyayi kibisi. Kimwe n'ikawa, icyayi kibisi gifite ibyiza byinshi, harimo no gutakaza ibiro. Nubwo icyayi kibisi kirimo gare nkeya, ni ikungahaye kuri antioxydants, yitwa Catechos, yizera ko ikorana na cafeyine hamwe na cafeyine. Nubwo ibimenyetso bidasobanutse, inyigisho nyinshi zerekana ko icyayi kibisi (muburyo bwibinyobwa cyangwa inyongera hamwe nicyayi kibisi) birashobora kugufasha kugabanya ibiro.
5. Gerageza kwiyiriza intera. Ubushakashatsi bugufi bwerekana ko kwiyiriza ubusa rimwe na rimwe ari byiza gutakaza ibiro, kimwe na calorie ihoraho. Byongeye kandi, iyi sisitemu irashobora kugabanya gutakaza imitsi, mubisanzwe ifitanye isano nimirire yo hasi-.
6. Hindura glucomannan. Tissue yitwa Glucomannan yari ifitanye isano no gutakaza ibiro mubushakashatsi bwinshi. Ubu bwoko bwa fibre bukurura amazi kandi iguma mu mara igihe runaka, bikagutera kumva neza no kugufasha kugira karori nke. Ubushakashatsi bwerekana ko abantu bafata Glucoman babuze uburemere buke kurusha abadakora.
7. Kugabanya ingano yisukari yongeyeho. Isukari yinyongera nimwe mubintu bibi cyane mumirire igezweho. Gukoresha isukari (na corn cinbose hamwe nibirimo byinshi fructose) bifitanye isano rya bugufi no guhura nibyiyongera bwumubyibuho ukabije, ndetse nibihe bibi, harimo na diyabete yo mu bwoko bwa 2 n'indwara z'umutima.
8. Kurya Carbohydrates. Karubone yatunganijwe harimo isukari n'ibinyampeke, idafite ibice byintungamubiri ya fibrous. Harimo umugati wera na pasta. Ubushakashatsi bwerekana iyo Carbohydrated Carbohydrates zinoze zirashobora guhita hejuru yisukari yamaraso ko nyuma yamasaha make bitera inzara, kurya no kongera umubare wibiryo byakoreshejwe. Gukoresha karubone yatunganijwe neza bifitanye isano rya bugufi nubwitonzi. Niba ugiye kurya karubone, menya neza kubarya hamwe na tissue nyayo.
9. Icara ku ndyo yo hasi. Niba ushaka kubona ibyiza byose byo kubuza karubone, tekereza ku guhinduranya burundu ibiryo bito. Ubushakashatsi bwinshi bwerekana ko uburyo nkubu bushobora kugufasha gusubiramo inshuro 2-3 kurenza indyo yuzuye ibinure, kimwe no kuzamura ubuzima bwawe.
10. Koresha amasahani mato. Byarewe ko gukoresha isahani nto ifasha abantu bamwe bahita barya karori nke.
11. Igenzura ibice hamwe no kubara calorie. Kugenzura kugenzura - gusa hari bike - cyangwa kubara kalori birashobora kuba ingirakamaro kubwimpamvu zigaragara. Ubushakashatsi bumwe bwerekana ko ikarita yo kubungabunga cyangwa gufotora ibiryo bishobora kugufasha kugabanya ibiro. Izongezi zose kubyo urya birashoboka kubyungukiramo.
12. Komeza ibiryo byiza biri imbere niba ushonje. Kubika ibiryo byiza hafi birashobora gufasha gukumira ikoreshwa ryikintu kitari cyiza, niba ushonje cyane. Ikiranga kandi cyoroshye gutegura ibiryo: imbuto zose, imbuto, karoti, yogurt n'amagi.
Kunywa amazi menshi, byaba byiza iminota 20 mbere ya buri funguro
Ifoto: Ibisobanuro.com.
13. Fata inyongera hamwe na proibiotics. Byaremwe ko kwakira abakopongo bya probiotique birimo bagiteri ya lactobacills subfamily igabanya misa yabyibushye. Ariko, ibi ntibireba ubwoko bwose bwa lactobacillus. Ubushakashatsi bumwe bufitanye isano na L. acidophilus ifite inyungu zuburemere. Urashobora kugura inyongera hamwe na probitique mubidubunge byinshi, kimwe na interineti.
14. Kurya ibiryo bityaye. Urusenda rwa Chili kirimo capsaicin - urukingo rufite ibirungo rushobora kwihutisha metabolism no kugabanya ubushake bwo kurya. Ariko, mugihe, abantu barashobora guteza imbere kwihanganira ingaruka za capsaicine, zishobora kugabanya imikorere yigihe kirekire.
15. Kora imyitozo yo muri Aerobic. Imikorere yimyitozo ya Aerobic (Cardio) nuburyo bwiza bwo gutwika karori no kunoza ubuzima bwawe bwumubiri nubwenge. Birakwiye cyane cyane kubinure bya visceral, bikunda kwegeranya hirya no hino ku nzego zawe no guteza ahagaragara metabolism.
16. Zamura uburemere. Imwe mu mbaraga mbi ziterwa nimirire nuko biganisha ku gutakaza imitsi no gutinda metabolism, bikunze kwiyiriza ubusa. Inzira nziza yo kubikumira ni ugukora imyitozo hamwe nimitwaro, nko guterura ibiro. Ubushakashatsi bwerekana ko guterura ibiro bishobora gufasha kubungabunga urwego rwo hejuru rwa metabolism no gukumira gutakaza imitsi yagaciro. Birumvikana ko ari ngombwa kutakaza ibinure gusa, ahubwo bikanahinga imitsi. Imyitozo ifite imitwaro ningirakamaro kumubiri.
17. Kurya fibre nyinshi. Fibre ikunze gutabwa kugabanya ibiro. Nubwo ibimenyetso bidasobanutse, ubushakashatsi bumwe bwerekana ko fibre (cyane cyane viscous) irashobora kongera ibyuzuza no kugufasha kugenzura ibiro byawe mugihe kirekire.
18. Kurya imboga n'imbuto nyinshi. Imboga n'imbuto bifite ibintu byinshi bituma bakora neza kugabanya ibiro. Bafite karori nke, ariko fibre nyinshi. Ibirimo byinshi byamazi bibaha imbaraga nke, zituma zishimisha cyane. Ubushakashatsi bwerekana ko abantu barya imboga n'imbuto, nkitegeko, bipima bike. Ibicuruzwa nabyo birahantu bifite intungamubiri, bityo gukoresha ni ngombwa kubuzima bwawe.
19. Inzozi nziza. Ibitotsi bidasubirwaho nabi, ariko birashobora kuba ingenzi nko kurya no gukora siporo. Ubushakashatsi bwerekana ko ibitotsi bibi ari kimwe mu bintu bikomeye bishobora guhungabanya umubyibuho ukabije, kubera ko bifitanye isano no kwiyongera kw'ibyago by'umubyibuho ukabije kuri 89% mu bana na 55% mu bantu bakuru.
20. Kuraho ibiryo. Ubushakashatsi buherutse gukorwa bwerekanye ko 19.9% by'abantu bo muri Amerika ya ruguru no mu Burayi bihuye n'ibipimo ngenderwaho. Niba uhuye nifuza cyane kubiryo kandi ntibishobora kugabanya amafunguro, nubwo wagerageza gute, urashobora kubabazwa no kwizizirwa. Muri uru rubanza, ngera inama ubufasha bw'umwuga. Kugerageza kugabanya ibiro, nta mirimo ibanziriza ibiryo, bidashoboka.
Kwiruka ku mbuto, imboga n'imbuto
Ifoto: Ibisobanuro.com.
21. Kurya poroteyine nyinshi. Proteine nintu intungamubiri zingenzi zo kugabanya ibiro. Byerekanwe ko indyo ndende ya poroteine yihutisha kalori 80-100 metabolism kumunsi, ikagabanya karori 441 kumunsi hanze yimirire. Ubushakashatsi bumwe bwerekanye kandi ko gukoresha 25% bya karori ya buri munsi muburyo bwa poroteyine bugabanya ibitekerezo bitarimo ibiryo bitarenze 60%, icyarimwe bigabanya icyifuzo cyo kurya bitinze nimugoroba. Biroroshye kongeramo ibisimba mu mirire ye nimwe muburyo bworoshye kandi bunoze bwo kugabanya ibiro.
22. Inyongera na Eretum Proteine. Niba ubonye bigoye kubona umubare uhagije wa proteine mumirire yawe, inyongera zirashobora gufasha, nkifu ya proteine. Ubushakashatsi bumwe bwerekanye ko gusimbuza karori zimwe na zimwe na bimwe bya poroteyine ya Serum birashobora kugeza igihe cyo guta ibiro hafi 4 hamwe no kwiyongera icyarimwe mumitsi.
23. Ntukarye ibinyobwa biryoshye, harimo ibinyobwa bya karubite n'imbuto z'imbuto. Isukari ni mbi, ariko isukari muburyo bwamazi ni bibi cyane. Kurugero, ubushakashatsi bumwe bwerekanye ko ibinyobwa by'ikigaza bifitanye isano na 60% byongerewe ibyago byumugiranyezi mugihe cya buri munsi. Wibuke ko bivuga kandi umutobe wimbuto, urimo isukari imwe nkibinyobwa bidasinziriye, nka coca-cola. Kurya imbuto zose, ariko kugabanya gukoresha umutobe wimbuto cyangwa wirinde.
24. Kurya ibiryo bikomeye. Niba ushaka kuba umuntu uhindagurika kandi ufite ubuzima bwiza, ikintu cyiza ushobora kwikorera wenyine ni ibicuruzwa kimwe bigizwe nibikorwa bimwe. Ibicuruzwa bifite umunezero karemano, kandi biragoye cyane kunguka uburemere, niba ibyinshi mu mirire yawe ibashingiye kuri bo.
25. Ntukicare ku ndyo yuzuye - kurya ibiryo byiza. Kimwe mu bibazo bikomeye by'imirire ni uko badakunze gukora mugihe kirekire. Ibyo ari byo byose, abantu bubahiriza kurya, hamwe nigihe cyongera uburemere, kandi ubushakashatsi bwerekana ko indyo yimyidagaduro ari ubanza guharanira inyungu zurugero mugihe kizaza. Aho kwicara ku ndyo, iharanira kuba umuntu ushinzwe ubuzima bwiza. Wibande ku mirire y'umubiri wawe, kandi ntabwo ari ku kwamburwa. Noneho kugabanya ibiro bigomba gukurikiza mubisanzwe.
26. Reba buhoro. Ubwonko bwawe bushobora gufata umwanya bwo kumva ko umaze gutanga bihagije. Ubushakashatsi bumwe bwerekana ko guhekenya gahoro birashobora kugufasha kurya karori nke no kongera umusaruro wa sombuzi ujyanye no kugabanya ibiro. Tekereza kandi ku guhekenya neza ibiryo. Ubushakashatsi bwerekana ko guhekenya birashobora kugabanya calorie ku nkombe. Iyi myitozo ni ikintu cyimirire ifatika, intego yacyo igomba kugufasha kugabanya ibiryo no kwitondera buri kuruma.