Chimiro chakanaka, zviyero zvisinganzwisisike - inenge mhandara dzose dzinogona kuona zviri nyore kurota uku. Kune nzira dzakasiyana-siyana dzakawanda dzekubatsira kubvisa mafuta akawandisa mudumbu uye kumativi. Kutenda kushuva kwakasimba kuita chirongwa uye chido chekugara chichitaridzika chakanakisa, chero kunaka kune mushure memazuva makumi matatu kunogona kuva nekuratidzika kunoshamisa.
Nei mafuta akaiswa mudumbu uye kumativi?
Usati waenderera kune tsanangudzo yakajeka yezvidzidzo uye zvigadzirwa zvaunokwanisa kuita zvinodiwa 90-60-90, zvakakosha kutaura zvinhu zvinokonzera kuonekwa kwekuvengwa mamwe mapaundi.
Chokutanga, kusvika pane, mashambaguru akazara zvakanyanya nemishonga (margarine, zvokudya zvinokurumidza, mahoji), izvo zvinosanganisira mafuta anotyisa kana mafuta akaderera.
Chechipiri, kushungurudzika nguva dzose, kusagadzikana kwezvokudya zvinovaka muviri, mararamiro ehupenyu hwekugara - zvose izvi zvinobatsira pakuonekwa kwemuviri nemativi. Mukuwedzera, panguva yemafuta ekudzivirira kwemazuva akadzokidzwazve mumuviri wevakadzi, kunyanya, "kugadzirisa" mudumbu.
Mukuwedzera kune zvakataurwa pamusoro apa, kuwedzera kwehutano kunokanganiswa nekudarika kwehomoni inonzi cortisol, nekuda kwekuwanda kwemafuta kusina kuparadzaniswa uye kunowedzera munzvimbo dziri pamusoro pemuviri.
Nzira yekupisa mafuta sei mudumbu uye kumativi?
- Isu tinoshandisa michina nemazana ekuderera kwemafuta . Munhu wose anoziva kuti zvokudya zvomunhu zvinofanira kunyatsoongororwa. Saka, kubvisa mimba uye mafuta kumativi, zvakakosha kuisa mukudya kwako mutsva mutsva, chingwa chakazara chezviyo, miriwo, ruvara rune ruvara, zvokudya zvinenge zvakawanda zvakakura zvemashizha. Asi maswiti, chokoti, zvabikikwa nezvimwe zvinhu zvinongokuvadza mufananidzo wacho.
- Kuwedzera kurovedza muviri . Nzira inobatsira yekuchenesa dumbu uye kumativi ndeye fitball, ne hula-hoop (15 maminitsi pazuva inokwana), neine kuyananisa (pamwe nekubatsira kwavo, kubudirira kwebasa rimwe nerimwe richawedzera kazhinji). Kana tichitaura zvakawanda pamusoro pekudzidzisa, saka vanofanira kuisa "bhasikoro", kutsetseka, kutenderera kwemuviri kumativi.
- Bvisa maitiro akaipa . Mitambo inobatsira kuswedera pedyo nehope inofadza, uye kudya zvakanyanya-calorie zvokudya usati waenda kunorara, kusvuta, kushandiswa kwezvinwiwa zvinodhaka zvinopesana nesu kusvika pakuwana chimiro chakaisvonaka.
- Tinofamba mumhepo itsva uye hatitsvaki zvikonzero . Kurara kwakakwana, sekufamba, kunobatsira kukurumidza kubvisa mudumbu uye kumativi. Hazvingave zvisingakoshi kutaura nezvezvikonzero zvakadai sekuti "Handimbofi ndakaora simba", "Handigone kuzviita" zvinongowedzera mamiriro ezvinhu. Unoda kuora muviri here? Ipapo ushingaira uende kune chinangwa chako, uye usazvipa zvikonzero nei nhasi usina nguva yokuita zvidzidzo zvepanyama.