Paunorasikirwa uremu, muviri wako unoramba. Pakutanga iwe unogona kurasikirwa zvakanyanya pasina kuedza kwakawanda. Nekudaro, mushure mechinguva kurasikirwa uremu kunogona kudzora kana kumira zvachose. Ichi chinyorwa chinonyora zvikonzero zvishanu zvisina kupfigira nei usingaderedze uremu.
Iwe hauteveri izvo zvaunodya
Kuziva kwakakosha kwakakosha kana iwe uri kuyedza kuderedza uremu. Hazvina kukwana kuti uone kudya uku, iwe unofanirwa kuzvigadzirisa pachako. Vanhu vazhinji havatombofungira kuti vangani vanonyatso kudya - zvakanyanya kana zvishoma kune yavo yekutanga uremu uye tsandanyama uye mafuta zviyero. Zvidzidzo zvinoratidza kuti kuchengetwa kwekudya kunobatsira kuderedza uremu. Vanhu vanotungamira chikafu diaries kana kutora mifananidzo yechikafu, kurasikirwa nehuremu hwese kupfuura vanhu vasingadaro. Heano mamwe mabhuku anobatsira:
Calorie Calculator - Shandisa chishandiso ichi kuti uverenge kuti makarori mangani aifanira kudya.
Calorie Counters itsananguro yemashanu mawebhusaiti mawebhusaiti uye zvikumbiro zvinokubatsira iwe kuteedzera iyo yekudhara yemakarati uye zvinovaka muviri.
Idya yakawanda fiber
Mufananidzo: Pasina Kurege.com.
Iwe haudye zvakakwana mapuroteni
Protein ndiyo yakanyanya kukosha yekuwedzera kurasikirwa uremu. Kudhirowa kweProtein kune zvemukati neyekupedzisira kwezuva Zvinogonawo kuderedza zvakanyanya zvishuwo zvekudya, maererano nesainzi. Izvi zvinokonzerwa nekuita kwechiitiko chemapuroteni pahomoni, kudzora nzara, yakadai saGrejn nevamwe.
Kana iwe uri kudya kwemangwanani, uve nechokwadi chekushandisa protein. Zvidzidzo zvinoratidza kuti avo vane yakakwira mapuroteni ekuseni kwekuseni kwenguva refu anoramba agutsikana. Yakakwira protein Intake inobatsirawo kudzivirira kutsvuka kwe metabolism - yakajairika madivi emhedzisiro yekurema uremu. Mukuwedzera, inobatsira kudzivirira kupora uremu.
Iwe haudye imwe-chidimbu chikafu
Hunhu hwechikafu hwakangokosha sehuwandu. Uchishandisa chikafu chine hutano chinogona kuvandudza hutano hwako uye kubatsira kugadzirisa nguva. Izvi zvigadzirwa zvinowanzo kutaurwa kupfuura zvavakagadziriswa analogues. Ramba uchifunga kuti zvigadzirwa zvakawanda zvakagadziriswa zvakanyorwa se "hutano chikafu" hachibatsiri chaizvo. Kana zvichikwanisika, kuomerera kune chimwe-chigadzirwa zvigadzirwa zvinosanganisira chinhu chimwe chete.
Uchiri "chinwiwa" shuga
Zvinwiwa zvinotapira ndizvo zvakanakisa calorie chikafu. Uropi hwako hachifanani nemakoreti ari mavari, achimanikidza iwe pane zvakaderera pane zvimwe zvigadzirwa. Izvi zvinoshanda kwete chete kune zvinwiwa zvinotapira, zvakadai seCaca-Cola uye PEPSI, zvine hutano "zvinwiwa, zvakadai seVitamini mvura, izvo zvakare zvine shuga. Kunyangwe Juisi emichero haina kunyatsobatsira mune izvi, uye haifanirwe kushandiswa mune yakakura huwandu. Imwe kapu inogona kunge iine huwandu hwakaenzana hwe shuga kunge zvidimbu zvidiki zvezvibereko zvese.
Kuda kurara maawa 7-9 pazuva
Mufananidzo: Pasina Kurege.com.
Iwe unorara zvakaipa
Kurota kwakanaka ndechimwe chezvinhu zvakakosha zvehutano hwako hwepanyama uye hwepfungwa, pamwe uremu. Zvidzidzo zvinoratidza kuti kurara kwakashata ndeimwe yezvinhu zvakakomba njodzi yekufutisa. Vakuru nevana vanotambura nekushayikwa kwekurara vane 55% uye 89% njodzi yakakura yekufutisa.