Kazhinji munhu haakwanisi kuora mutoro nokuti anongogara achinzwa nzara uye asingakwanisi kutevera kudya. Dzimwe nguva izvi zvinokonzerwa nekuti mudumbu wake wakatambanudzwa, saka zvokudya zvishomanana hazvisi kukonzera satiety. Gadzirisa dambudziko iri nenzira dzakasiyana-siyana - kumba uye zvakakosha (chirwere).
Ndeipi chironda chemuviri wevakuru?
Mhinduro chaiyo mubvunzo uyu haugoneki, nokuti chinangwa chinoenderana nekuvaka, urefu nekurema. Pakati pevhesi, kuwanda kwemimba yomunhu panguva yekutsanya nguva inenge 0.5 litita. Uye mushure mekudya, inogona kutambanudzika kusvika 1 litre, zvichienderana nechikamu chipi chekudya chakashandiswa uye kuti mvura yakawanda yakadhakwa sei. Physiologists inotaura kuti inowanikwa mumimba yehuwandu hwevanhu vakuru inobva ku 0.5 kusvika 1.5 litita. Asi idzi data hazvina kunaka kune vanhu vane hutano hwakanyanya uye vanodya nguva dzose, vachava nezvikwiriso zvakakwirira uye vanogona kusvika 4 litres.
Kukura kwemuviri kunokera sei nokukurumidza?
Hazvizoshandi mumazuva mashoma. Munhu anoda kutsungirira dambudziko iri, tinofanira kutarisana nekuti chokwadi chekuonekwa kwemitambo yekutanga kunofanira kumirira kwemavhiki maviri. Saizvozvowo, kwenguva yakareba sei mudumbu inenge yakaderedzwa pane imwe neimwe yakadaro, iwe unogona kungoshanyira chiremba. Iye achasarudza kuwanda kwekutambanudza, kuchabatsira kusarudza nzira yakanakisisa, nokuti pane nzira dzakawanda dzaungagona kubvisa dambudziko racho.
Nzira yekuderedza dumbu remuviri:
- Kuteerera nekudya kwakakosha.
- Dzidzira.
- Nzira dzokuvhiya.
- Kuchinja maitiro, kuronga kudya uye kunwa.
Nzira yekuderedza sei dumbu remuviri nenzira yega?
Iyi nzira ndiyo inonyanya kushandura uye iri nyore. Asi havakodzeri kune avo vane chirwere chakawanda (3-4 litita uye zvinopfuura kudarika). Kuti uwane kubudirira kwekushandisa nzira idzi, iwe uchafanira kuchinja kudya kwako uye mvura. Chigumisiro chichave chichionekwa mushure mamavhiki maviri, saka iwe unoda kuva nemoyo murefu uye nenzira yekutevera kutevera mazano.
Nzira yekuderedza dumbu remuviri nemaitiro ezvisikwa:
- Idya zviduku zvishoma, asi kazhinji . Vanachiremba vanokurudzira kuputsa zuva rega rega zuva rega rega 5-7 receptions, rimwe nerimwe risingapfuuri 200 g yezvokudya.
- Usarega kudya . Pakati pezvokudya nezvimwe zvinodhaka zvinofanira kupfuurira zvinenge maminitsi makumi matatu.
- Idya zvakanyanya fiber (bran or zvingwa navo zvakanaka).
Nzira yekuderedza dumbu remuviri - kudya
Iyi nzira inofungidzirwa kuti inopera. Zvokudya kuderedza dumbu remuviri zvinotarirwa kwevhiki 2-4, mushure mekunge iwe unogona kushandura kune chikafu chinowanzoitwa, zvichida kuderedza zvikamu. Chirongwa chekudya kwakakwana munyaya iyi chiri nyore kuvaka zvisizvo, zvichienderana nemitemo yakawanda. Kushandisa kubatsirwa kwekudya kune unyanzvi hazvidiwi.
Nzira yekuderedza dumbu remuviri nekudya:
- Pazuva kunofanirwa kuve nekudya, zvikamu zvitatu zvakakura uye zvitatu.
- Chikonzero chekudya - mapuroteni uye fiber-ane ndiro. Yakakodzera nyama yakachena nehove, michina yemukaka yakasvibirira , mishonga yemashizha uye mashizha, masvini.
- Chikamu hachina kudarika 200 g.
- Imwe inogona kudyiwa hafu yeawa mushure mokudya.
Kudzidzira kuderedza dumbu remuviri
Simba remimba yemimba rinobatsirawo kugadzirisa dambudziko racho. Muchiitiko ichi, kuderera kwevhumu romudumbu kunokonzerwa nekuti michina yayo inowedzera kuwedzera, inodzorera zviri nyore maitiro. Kuti uwane chigumisiro ichi, unofanirwa kuomesa misungo yemudhiriri, inokanganisa, simudza muviri kubva panzvimbo yakatarisa. Vanachiremba havatauri kushandisa nzira iyi kune avo vane uwandu hwakawandisa uye avo vanoonekwa kuti vane kunyanya, nekuti izvi zvinogona kutungamirira kune zvinetso zveutano.
Kuporesa maitiro ekuderedza dumbu
Ichi chiito chekuita masayenzi chinokurudzira kuti uite kuvanhu vose, kwete avo avo vanotambura nehuwandu hunorema . Vanobatsira kwete kungochera huwandu hwemudumbu, asiwo kusimbisa mudumbu remadziro. Zviri nyore kuita gymnastics. Zvakakosha kumira zvakananga, uye zvakanyanya sekugona kukwevera mhepo kumapapu, mutsvuku yemakwikwi yakanyanyisa kunetseka panguva imwe chete. Tora iyi nzvimbo kwema 3-5 masekondi, zvino chengetedza, dumbu rekudzorera uye matambudziko. Iyi nzvimbo yemisungo yemudhiriri yakagadzirirwa 0.5 maminitsi. Kudzokorora kurovedza muviri kunokosha 5-7 dzimwe nguva kwemaawa maviri tisati tadya, zvinoda kuita kana kuzviita kana mangwanani mangwanani uye manheru.
Ascorbic acid kuti kuderedza dumbu remuviri
Vanachiremba vanoti vitamini C haigone kuchinja kubviswa kwedambudziko rakadaro. Saka, nerubatsiro rwe ascorbic acid hazvizokwanisi kubvisa kilogram dzakawanda. Scientifically provened that the excess of vitamin C inongowedzera mamiriro acho ezvinhu, nokuti inogumbura mucous membrane, inotungamirira ku gastritis uye kuonekwa kweepi maziso. Kuti zvose zvideredze kudya uye kuwanda kwemuviri, uye kuora muviri, unoda:
- Tevera kudya.
- Ita maitiro.
- Deredza zvikamu zvezvokudya zvezuva nezuva.
Kuderedza kuwanda kwemuviri - kusaziva
Nyanzvi dzepfungwa dzinotaura kuti kubvisa dambudziko rekudya zvakadzama kune zvinoenderana nemafungiro evanhu. Kuderedza dumbu remuviri kunobatsira zvose kutarisana nezvokudya, uye chinangwa chakanaka. Iwe unofanirwa kuzvigadzirisa iwe kumiganhu, pane chete apo pane kunzwa kunzwa nzara , uye kwete chido chekuzvipa iwe nekunakidza. Izwi remuviri wemunhu rinowedzera zvishoma nezvishoma. Saka, zvinokosha kutarisa uwandu hwezvikamu, kunzwisisa kuti kuparadzanisa dambudziko hakusi kusarudzwa.
Mapiritsi ekuderedza dumbu
Hazvikurudzirwi kutora mishonga yakadaro yakazvimiririra. Zvinorayirwa chete nechiremba. Iyi mari haibatsiri zvikuru kubatsira kuderedza dumbu, vangani vanodzvinyirira chido. Asi vane unhu husina kunaka hwehutano hwevanhu, saka vadzidzisi havatauri kuvabata. Pano pane zvishomanana izvo zvinopupurira nezvekukuvadza kwemari yakadaro:
- Kukanganisa kwakashata purogiramu yemagetsi, zvichiita kuti kuve nekuvhiringidza muhope, kusava nehanya, kuora mwoyo uye kuonekwa kwekutsamwa.
- Kusvibiswa kwemagetsi, zvichiita kuti vhudzi rirasike, kuora kweganda.
- Kukanganiswa kwemukasi wechipfu uye mumatumbo.
- Kuonekwa kwezuva.
- Kukurumidza kudzoka kwemaundi mapoka.
Mungozi chete inobatsira yemishonga yakadaro inoderedza kudya kwechingwa, kuderedza kudarika mumudumbu kusina kuvhiyiwa nekubatsira kwemari iyi hakugoneki. Vanachiremba dzimwe nguva vanovataurira, asi kutora mapiritsi munyaya iyi kunoitwa pasi pekutarisa kweyanyanzvi, nguva yegadziriro inosarudzwawo naye. Matanho akadaro anotorwa kunobata kuninipesa kwechigarire chekupedzisira, nokuti munhu ane chirwere chakafanana kazhinji haagoni kugadzirisa chido chake.
Kuvhiya kuderedza dumbu
Iyo inorayirwa chete neyanzvi kune vanhu vane BMI inopfuura 40. Iyi nzira dzokuvhiya dzinobatsira, nzira yekuderedza dumbu kudya zvishoma, nekukurumidza kuora muviri. Kushanda ndeyeyero yakakura, iyo inoshandiswa chete kana pane zviratidzo zvekurapa. Shandisa iyo, kana pane mukana wokubvisa dambudziko pasina upiyona, kwete chiremba mumwe chete achapa zano. Pane zvipo zvitatu zvekuvhiya kuderedza dumbu remukati:
- Ballooning . Mukati mudumbu munoiswa bhegi inokosha inozadza nzvimbo.
- Banding . Dumbu rakasungwa nechindori chaiyo, iyo yakaiswa kuupenyu.
- Kudonha . Zita iro rekushanda ikozvino rinoratidza kuti nheyo yemugadziro iri mukuti chikamu chemuviri chinoshandiswa chirwere.
Zvose zvinoratidzirwa nzira dzakashata. Iyo inoshandiswa chete kana kuwedzera kuwanda kwava kutyisidzira hutano hwemurwere kusvika pamwero mukuru kwazvo. Mune zvimwe zviitiko zvinokurudzirwa kushandisa zvinyoro zvishoma. Vanachiremba vanokurudzira kuti varambe vachiongorora kuwandisa kwezvokudya zvezvikamu uye uremu kunyange kune avo vasingatamburi nekuderedza. Izvo chete nenzira iyi ichave yakakwanisa kuchengetedza hutano uye kwete kuva murwere wekudya zvinovaka muviri kana chiremba.