Kurasikirwa uremu kunogona kuva basa chairo, asi harisi risingakundiki. Kutevera kudya kune hutano, nzira dzepanyama dzekurasikirwa uremu dzinofanirwa kushandiswa kuderedza uremu nekuti ine zvirinani zvinokanganisa muviri nepfungwa.
Kuderedza kudya kwekoriori, kunyanya kubva kumakabhohaidhiretsi, kuwedzera kudya kweprotein, kurovedza muviri, uye kuwedzera maawa ekurara mamwe maitiro angaita kuti uremerwe nekufamba kwenguva.
Kune zvakasiyana-siyana zvekudya uye zvekudya zvekuwedzera izvo zvinoti zvinovimbisa kudzikira pasi uye kuwedzera macalorie sechinhu chinonyanya kukosha, asi hapana chimwe chazvo chinotsigirwa nesainzi. Nekudaro, mamwe maitiro akasimbiswa nesainzi anogona kushandiswa kukanganisa uremu.
Nzira Yokurasikirwa Nehuremu uye Nekusingaperi?
Heano mamwe maitiro anobatsira, ayo achakugonesa kupisa kurasikirwa kwemafuta nekukurumidza uye zvakasikwa.
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Ita Zvinangwa Zvechokwadi
Chokutanga uye chakakosha, pese pakuedza kuderedza uremu, munhu anofanira kugara achiisa zvavanotarisira nenzira yakarurama. Danho rekutanga nderekutsanangura huwandu hwehuremu hwaungade kudonhedza pamwe nenguva yenguva, iwe wakazvipira kushandisa pairi. Nzira inokurudzirwa yekurasikirwa nekurema maererano nehutano masayendisiti ndeyekuisa chinangwa chakanaka chekurasikirwa pakati pe1-2 pounds pavhiki.
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Tevera Kudya Kwakadzikama
Kudya ndechimwe chinhu chinokosha chinotarisa kuenzana kwezvokudya zvinopedzwa. Dzivisa kudyiwa kwechikafu chakagadzirwa uye tarisa zvakanyanya pakudya chaiko senge; michero, miriwo, zviyo, mapuroteni akaonda, uye mafuta ane utano. Kugara kure nezvokudya zviri mumabhokisi, mabhegi, kana mapasuru, zvihwitsi, makeke, makeke, zvinwiwa, uye zvimwe zvokudya zvine shuga yakawanda. Ita shuwa kuti unotora mvura yakawanda kuitira kuti chepfu ibviswe mumuviri kuburikidza weti pamwe nekubatsira kugaya. Ndiyo zvakare nzira inokurumidza kuderedza uremu pamwe chete nekurovedza muviri.
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Kurovedzera muviri kana chero imwe nzira yekusimbisa muviri
Hapana mubvunzo kuti kurovedza muviri kunoita basa rinokosha mukuderedza uremu. Zvinokurudzirwa kuita zvishoma ne150 maminetsi epakati-kusimba aerobic chiitiko mukati mevhiki uye kuita mabasa esimba kaviri kana kupfuura pasvondo. Dzimwe nzira dzemaekisesaizi dzinosanganisira kufamba, kumhanya, kuchovha bhasikoro, kushambira, uye kutamba pakati pezvimwe zvinogona kutambirwa mumabasa emazuva ese.
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Kudzora Chikamu Saizi
Kudya uye snack zvikamu zvine pesvedzero huru pane yakakurudzirwa uremu chirongwa. Batanidza kushandiswa kwemahwendefa maduku nembiya; izvi zvichabatsira pakuti hauzokwanisi kuzvibatira migove mikuru. Usadya zvakanyanya nekuita chokwadi chekuti unoteera kune misimboti yekudya zvine mutsindo senge kuve nechokwadi chekuti unotora nguva yako uchidya chikafu uye zvakare kuve nechokwadi chekuti haudye kupfuura kudzora chikamu chako. Dzivisa kuda kudya zvakanyanya uye shandisa iyo nzara uye kuzara chati kusiyanisa paunofanira kurega kudya.
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Deredza Kunwa Doro
Doro rinozivikanwa kuti rinoderedza kukwanisa kwomunhu kuderedza uremu, kunyanya kana rikanwiwa rakawanda. Kunyanya, varume havafanirwe kunwa doro rinopfuura mayuniti maviri pazuva uye vakadzi vanopfuura yuniti pazuva. Kugara kure nezvinwiwa zvinodhaka kana kungodzikisira manwiro azvo uye kuisa pfungwa pakudya kwemuto nemvura kunogona zvakare kubatsira muchinangwa chako kuderedza uremu.
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Wana Zvakakwana Kurara
Kushaikwa kwekurara kwave kwakabatana nekurema uye kuwedzera kwechido. Ita shuwa kuti iwe unowana yakakwana yemhando yekurara mukati mehusiku iwe paunenge uchifamba nezvirongwa zvekurasikirwa nehuremu. Zvinodiwa kurara kwete pasi pe7-9 maawa pasina kukanganisa.
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Manage Stress
Kushushikana mupfungwa kunyanya kwenguva refu kunokanganisa mahormone anokanganisa kuda kudya uye anokonzera uremu. Deredza kushushikana kuburikidza nesarudzo dzakanaka dzehutano sekufungisisa kana yoga, kana kungoita zvinhu zvaunofarira. Dzidza kuzvitarisira uye kudzivisa kuita zvinhu zvinokushungurudza zvinokupa kuwanda kwekusagadzikana.
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Tsigira Hutano Hwako Hwematumbu
Pane humbowo hukuru hunoratidza hukama hwehukama pakati pehuku uye uremu mutemo. Idya zvinogara zvakaviriswa zvigadzirwa zvechikafu zvakaita seyogati, kefir, sauerkraut, uye kimchi zvine huwandu hwakawanda hweprobiotics. Wedzera zvikafu zvine prebiotics, zviri inulin uye fructooligosaccharides kusimudzira kukura kwehushamwari mabhakitiriya mumatumbo. Deredza kunwa doro uye zvimwe zvekudya zvisina hutano zvinogona kukuvadza ura hwako.
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Ramba Wakanyoroveswa
Kuti uchengetedze hutano hwakanaka uye kuti uremerwe uremu hunobudirira, munhu anofanira kutora mvura yakawanda. Mvura yezuva nezuva inofanira kunge isiri pasi pe8 magirazi. Kunwa mvura usati wadya kunoderedza kuwanda uye kuwanda kwemaitiro emunhu ekudya, nokudaro zvichibatsira mukuderedza kuda kudya.
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Tsvaka Mazano Anyanzvi
Kana iwe ukasangana nezvinetso nekurasikirwa kwako kwechisikigo kana kuti uri kufunga nezvehutano hwako, saka zvakanakisisa kubvunza chiremba kana chiremba wezvokudya akanyoreswa. Nenzira iyi vanogona kupa kuraira kunoshanda zvakanyanya uye rairo yekuderedza uremu uku vachipa zano rekurapa kwakaringana kudzivirira njodzi dzinogona kuitika.
Zvakakosha kuunza kunzwisisa kuti kuderedza uremu inzira inoenda zvishoma nezvishoma inoda kuzvipira uye kutsungirira. Kana iwe ukatora nyore nyore nzira idzi dzekurasikirwa nehuremu muhupenyu hwako, ipapo unenge uri munzira chaiyo yekuzadzisa zvinangwa zvako. Kutsungirira kunoita kuti muviri ugamuchire zvakanaka kune zviito zviri kutorwa pauri, saka enderana nekuita kwauri kuita muviri wako.
Chii Chinoitika Kana Mumwe Munhu Akarasikirwa Nouremu Zvakanyanya Kukurumidza?
Kukurumidza kurasikirwa uremu kunogona kusimudza njodzi yehutano hwakasiyana-siyana, kusanganisira gallstones, pamwe nematambudziko akabatana neasina hutano maitiro ekudya, sekupererwa nemvura uye kushomeka kwekudya. Vanhu vanokurumidza kuderedza uremu vanogona kuzviwana vari nyore kuwana uremu gare gare. The Centers for Disease Control and Prevention (CDC) inopa zano vanhu kuti vatevedzere uye zvishoma nezvishoma uremu huremu hunosvika 1 kusvika 2 pounds pasvondo.
Uyezve Verenga: - 10 Yoga Asanas Yekurerutsa
Bottom Line
Zvisinei nekuti unotanga sei rwendo rwako rwekurasikirwa uremu, nzira inonyanya kushanda yekuchengetedza mibairo yako iri kuburikidza nekugadzirisa mararamiro ehupenyu, sekuomerera kune chirongwa chekudya chinovaka muviri uye kuita zvenguva dzose zvekurovedza muviri.
Zvakakosha kubvuma kuti hapana zvigadziriso zvepakarepo zvekuderedza uremu. Nzira yakanakisisa yekutarisira uremu inosanganisira kudya kudya kwakakwana, kunovaka muviri.
Kudya uku kunofanirwa kusanganisira gumi remichero nemiriwo, emhando yepamusoro mapuroteni masosi, uye zviyo. Uyezve, zvinobatsira kuita maekisesaizi anosvika maminitsi makumi matatu zuva rega rega. Kana usina chokwadi chekuti wotangira papi, mangani macalorie ekuderedza, kana kuti woenderera mberi sei zvakachengeteka, kutsvaga gwara kubva kune akanyoreswa kudya kwekudya kungave kukurudzirwa.
Reference Link:-
https://www.healthline.com/nutrition/30-ways-to-lose-weight-naturally
https://www.medicalnewstoday.com/articles/322345
https://www.webmd.com/diet/lose-weight-fast
https://store.google.com/intl/en/ideas/articles/how-to-lose-weight-fast-the-healthy-way/