Sei Kuderedza Uremu Fast: 3 Simple Matanho, Kubva Science

Pane nzira dzakawanda kurasikirwa yakawanda uremu nokukurumidza.

Zvisinei, vakawanda vavo achakuisa nzara uye kugutswa.

Kana usina simbi kutsunga, ipapo nzara kuchakuchinjisa mapfumo pasi zvirongwa izvi nokukurumidza.

The hurongwa hwakapiwa pano vachatitaka:

  • Ngaakupereredzei uremu nokukurumidza, pasina nzara.
  • Deredzai yenyu Nzara yekudyidzana.
  • Kuvandudza utano hwako metabolic panguva imwe chete.

Herino nyore 3-danho kuronga kuderedza uremu nokukurumidza.

1. Chekai Back pamusoro shuga uye sitachi

Chinonyanya kukosha ndechokuti kuderedza shuga uye sitachi (carbs).

Paunoita izvozvo, rako nzara yomuropa kuburuka uye iwe vanopedzisira kudya macalorie zvikuru vashoma.

Zvino pane kutsva carbs kuti simba, muviri wako inotanga kufura kubva zvakachengetwa mafuta.

Chimwe chakanakira rokutema carbs ndechokuti lowers jekiseni yomuropa, zvichiita itsvo dzako kuzoteura zvakawandisa yavaibvisa uye mvura mumuviri wako. Izvi zvinoderedza bloat uye zvisingakoshi uremu mvura (2, 3).

Hazvishamisi kurasikirwa kusvika 10 makirogiramu (dzimwe nguva zvakawanda) muvhiki yokutanga vachidya saizvozvo, zvose mafuta muviri uye mvura uremu.

Iri girafu nokudzidza kuenzanisa yakaderera-carb uye kuderedzwa mafuta zvokudya vakadzi vakafuta kana vakafutisa.

The boka yakaderera-carb anodya kusvikira kuzara, apo boka yakaderera-mafuta ari mafuta-kurambidzwa uye nzara.

Kucheka carbs uye Utange kudya macalorie vashoma rwoga uye pasina nzara.

Zvinongoreva, achicheka carbs anoisa mafuta sokurasikirwa autopilot.

pfupiso

Dzichibvisa shuga uye sitachi (carbs) kubva zvaunodya kuchaderedza yenyu kudya, kudzikisa yenyu jekiseni mumatunhu uye kuti iwe uremu pasina nzara.

2. Idya Protein, Fat uye Vegetables

Mumwe nomumwe zvokudya zvenyu zvinofanira kusanganisira puroteni tsime, mumwe mafuta panobva low-carb miriwo.

Kuvaka zvokudya zvenyu saizvozvi vachangoerekana dzenyu carb yaunodya kupinda rakarumbidza siyana 20-50 magiramu pazuva.

Protein Sources

  • Fish uye Seafood: Salmon, Rainbow, kuti shrimp, etc.
  • Meat: Beef, huku, nyama yenguruve, gwayana, etc.
  • Eggs: mazai Rose pamwe mondo ndezvinorondedzerwa.

Kukosha kudya zvakawanda mapuroteni hazvigoni rudo vanokosha.

Izvi zvakaratidzwa kuti vaonekere muviri ne 80 kusvika 100 macalorie pazuva.

High-mapuroteni zvokudya zvinogona kuderedza nehavi uye nyanyisa pfungwa pamusoro zvokudya 60%, kuderedza chido pousiku snacking nehafu, uye kuti imi zvizere kuti iwe vapiwa kudya 441 macalorie mashoma pazuva saka – chete nokuwedzera mapuroteni kuti zvaunodya .

Kana toreva kurasikirwa uremu, mapuroteni ndiye mambo muviri. Period.

Low-Carb Vegetables

  • gaka
  • chard Swiss
  • kweBrussels inomera
  • madomasi
  • konifurawa
  • Broccoli
  • sipinachi
  • Kale
  • kabichi
  • retisi

Usatya vapinze ndiro wako izvi low-carb miriwo. Unogona kudya muhombe rakawanda kwavari pasina kuenda 20-50 mambure carbs pazuva. Zvokudya kunobva zvikurukuru pamusoro nyama nemiriwo ine zvose faibha, mavhitaminzi uye zvicherwa unofanira kuva vatano.

Fat Sources

  • yekotapeya mafuta
  • Olive mafuta
  • Coconut mafuta
  • ruomba

Idya 2-3 zvokudya pazuva. Kana ukaona nzara masikati, wedzera 4th kudya.

Usatya nokudya mafuta, sezvo kuedza kuita zvose yakaderera-carb UYE yakaderera-mafuta panguva imwe chete ari aiitwa kukundikana. Zvichaita kuti unzwe usafara uye kusiya urongwa.

Kuti uone kuti unogona ndikokere zvokudya zvenyu, tarisa ichi low-carb chidyo kuronga uye aya 101 utano pasi-carb Quick.

pfupiso

Unganai nerimwe kudya kubva puroteni tsime, mumwe mafuta panobva low-carb miriwo. Izvi achaisa imi muna 20-50 giremu carb siyana uye yekudyidzana kudzikisa yenyu nzara zvese.

3. Lift Weights 3 Times Per Week

Haufaniri kuva kuderedza uremu pamusoro zano iri, asi inokurudzirwa.

Yakanaka kuita ndiko kuenda yokurovedza muviri 3-4 pavhiki. Itai rudo-mugosimudza zvimwe masimbi.

Kana uri mutsva kuti yokurovedza muviri, bvunza nomurovedzi vamwe zano.

By nokusimudza masimbi, uzvipise mijenya pamusoro macalorie uye kudzivirira muviri wako kubva kuderera, inova chakajairika divi mugumisiro yokurasikirwa uremu.

ZveBhaibheri yakaderera-carb zvokudya zvinoratidza kuti unogona kunyange kuwana zvishoma mhasuru apo kurasikirwa zvinokosha yakawanda mafuta muviri.

Kana nokusimudza masimbi hazviitwi, ipapo kuita zvimwe cardio vanga vaneta chakaita sekufamba, basketball, kumhanya, kuchovha kana kushambira kuti zvakakwana.

pfupiso

Zvakanakisisa kuita kurwisa kurovedza akaita uremu vachisimudza yakati. Kana kuti hazviitwi, cardio vanga vaneta zvakare kunobudirira.

Opsioneel – Itai “Carb Refeed” Kamwe Per Week

Unogona kutora zuva rimwe kure pavhiki apo iwe udye zvakawanda carbs. Vanhu vakawanda vanosarudza Mugovera.

Zvakakosha kuramba utano carb manyuko akaita oats, mupunga, Quinoa, mbatatisi, zvinozipa mbatatisi, muchero, etc.

Asi chete ichi rimwe yepamusoro carb zuva – kana ukatanga kuita kakawanda kudarika kamwe pavhiki hausi kuenda kuona kubudirira zvikuru zano iri.

Kana iwe unofanira kuva munyengeri kudya uye kudya chinhu hakuvaki, itai izvozvo nhasi.

Ziva kuti munyengeri kudya kana carb refeeds havasi zvakafanira, asi vanogona vavandudze mamwe mahormone akafanana leptin inoderedza uye thyroid mahormone mafuta-kutsva.

Iwe vachawana imwe uremu panguva refeed zuva, asi vakawanda ichava uremu mvura uye acharasikirwa nahwo zvakare munguva inotevera 1-2 mazuva.

pfupiso

Kuva zuva rimwe pavhiki apo iwe udye zvakawanda carbs zvinogamuchirika zvakakwana, kunyange zvichidiwa.

Zvakadini Calories uye Mugove Control?

Hazvina zvakafanira kuverenga macalorie chero vanochengeta carbs yakaderera chaizvo uye kuramba mapuroteni, mafuta uye shoma-carb miriwo.

Zvisinei, kana uchida kudziverenga, Shandisa calculator ichi.

Pindai zvenyu zvakawanda, uye ipapo Chisarudza nhamba kubva kana kuti “Kuderedza Uremu” kana kuti “Kuderedza Uremu Fast” chikamu – zvichienderana sei zvakasimba uchida kurasikirwa uremu.

Kune vazhinji maturusi makuru ungashandisa chamber uwandu macalorie muri kudya. Heino mazita 5 mafuta counter kuti vakasununguka uye nyore kushandisa.

The chikuru chinangwa zano iri kuramba carbs pasi 20-50 magiramu pazuva uye kuwana mamwe macalorie ako kubva mapuroteni uye mafuta.

pfupiso

Hazvina zvakafanira kuverenga macalorie kuderedza uremu pamusoro zano iri. Chinhu chinonyanya kukosha kuti mukanyatsochengeta carbs venyu 20-50 giremu siyana.

10 Weight Loss Tips Kuita Zvinhu Nyore (uye dzichimhanya)

Heano mamwe 10 mazano kuderedza uremu kunyange nokukurumidza:

  1. Kurara zvakanaka, ose usiku. Murombo kurara mumwe akasimba zvinokonzera njodzi uremu, saka kutarisira hope dzako kunokosha.
  2. Idya zvokudya zvako zvishoma nezvishoma. Fast pavanokarira awane yakawanda uremu pamusoro nguva. Kudya zvishoma nezvishoma kunoita kuti unzwe zvizere uye boosts uremu-yokuderedza mahormone.
  3. Inwa kofi kana tii. Kana uri kofi kana tii nomunwi, ipapo kunwa zvikuru sezvo uchida sezvinoita zvine caffeine mavari ungawedzera muviri wako nokuda 3-11%.
  4. Sarudza uremu-ushamwari zvokudya (ona Donongodzo). Zvimwe zvokudya zvinobatsira chaizvo kuti kurasikirwa mafuta. Heino mazita 20 kupfuura uremu-ushamwari zvokudya panyika.
  5. Dzivisa sugary kunwa uye muchero muto. Ava ndivo kupfuura fattening zvinhu zvaunogona muhombodo muviri wako, uye achivavanda angakubatsira uremu.
  6. Idya mukuru-mapuroteni chisvusvuro. Kudya refu-mapuroteni zvemangwanani zvakaratidzwa kuderedza zvishuvo uye mafuta yaunodya yose zuva.
  7. Inwa mvura hafu yeawa pamberi kudya. Imwe ongororo yakaratidza kuti mvura yokunwa nehafu yeawa pamberi kudya kwakawedzera uremu ne 44% pamusoro 3 months.
  8. Idya soluble faibha. Ongororo dzinoratidza kuti soluble fibers anogona kuderedza mafuta, kunyanya mudumbu nzvimbo. Fiber zvokuwedzera kufanana glucomannan vangabatsirawo.
  9. Idya kunyanya yose, unprocessed zvokudya. Base vakawanda zvaunodya pamusoro wose zvokudya. Ndivo hutano, zvakawanda zvinodiwa uye zvikuru kashoma kuti kukonzera nokudyisa.
  10. Nokuyera pachako ose zuva. Ongororo dzinoratidza kuti vanhu avo nokuyera pachavo ose zuva vanowanzoguma kuderedza uremu uye chengeta rugure kwenguva refu .

Kunyange mamwe mazano pano: 30 Easy Nzira Kuderedza Uremu Sezvingatarisirwa (kunotsigirwa Science).

pfupiso

Chinhu chinonyanya kukosha kuti kuomerera kune mitemo matatu, asi pane zvimwe zvinhu zvishomanana zvaungaita kuti kukurumidzisa zvinhu.

Ucharasikirwa sei Fast (uye Other Benefits)

Unogona kurasikirwa 5-10 nepondo uremu (dzimwe nguva zvakawanda) muvhiki yokutanga, ipapo chinja uremu pashure paizvozvo.

Ndinogona kurasikirwa pachangu 3-4 makirogiramu pavhiki kwemavhiki mashoma kana Ndinoita ichi zvakasimba.

Kana uri mutsva kuti kudya zvinenge zvataurwa, ipapo zvinhu zvichida kuitika nokukurumidza. The zvakawanda uremu unofanira kurasikirwa, asi nokukurumidza acharasikirwa nahwo.

Nokuti mazuva mashoma okutanga, unganzwa zvishoma wavatorwa. muviri wako yave uchipfuta carbs kwemakore ose aya, saka zvinogona kutora nguva kuti ajairire nokupisa mafuta pachinzvimbo.

Uku kunonzi “yakaderera-carb dzihwa” kana “keto dzihwa” uye kazhinji pamusoro mumazuva mashomanana. Nokuti ini zvinotora matatu. Chakawedzera mamwe munyu kuti zvaunodya kunogona kubatsira pamwe ichi.

Mazuva mashoma okutanga, vanhu vakawanda vanotaura kunzwa zvakanaka chaizvo, kunyange kupfuura simba kupfuura kare.

Pasinei emakore ose Anti-mafuta chemaneka, neyamapani carb zvokudya uyewo kunonatsiridza utano hwako mune dzimwe nzira dzakawanda:

  • BP anovandudza yekudyidzana.
  • Small, gobvu LDL (zvakaipa) remafuta akawandisa rovira.
  • Blood shuga ruchigona enda pasi pasi-carb zvokudya.
  • Triglycerides vanowanzotevedzera kuburuka.
  • HDL (zvakanaka) remafuta akawandisa inokwira.
  • Kusvikira kumusoro zvose kure, yakaderera-carb zvokudya kuzviratidza kuva sezvaakanga nyore kutevera sezvo yakaderera-mafuta zvokudya.

pfupiso

Unogona kurasikirwa yakawanda uremu, asi dependson munhu sei nokukurumidza zvichaitika. Low-carb zvokudya uyewo kuvandudza utano hwako mune dzimwe nzira dzakawanda.

Haufaniri kuva nenzara Yourself Kuitira Kuderedza Uremu

Kana uine zvokurapa ezvinhu, taura chiremba wako usati kuchinja nokuti urongwa ichi kunogona kuderedza unoda kurapwa.

Akaroromesawo carbs richikwidibira jekiseni yomuropa, iwe kushandura hormone zvakatipoteredza uye kuti muviri wako uye pfungwa “vanoda” kuderedza uremu.

Izvi zvinotungamirira zvikuru akaderedza kudya uye nzara, kubvisa chikonzero chikuru chokuti vanhu vakawanda akapera kwakajairika uremu nzira.

Izvi rikaratidzwa kuti iwe kurasikirwa kusvika 2-3 zvakawanda kakapetwa kurema randinenge pasi-mafuta, zvine mafuta yakarambidza zvokudya.

Chimwe zvinobatsira zvikuru asingashiviriri vabereki ndechokuti pakutanga donhwe remvura uremu kunogona kutungamirira huchinje nedanda rechikero sezvo mangwanani sezvo mangwana.

Heino mienzaniso mishomanana kuderedzwa carb zvokudya zviri nyore, zvinonaka uye inogona kugadzirwa mu pasi maminitsi 10: 7 Healthy Low-Carb Meals muna 10 Minutes zvichidzika.

On zano iri, unogona kudya zvokudya zvakanaka kusvikira uri uzere uye zvichiri vafirwa tani mafuta. Welcome to kuparadhiso.