Zvose zvinoitika nokuti mukati momuviri wemakumbo ane mafuta anoita zvakasiyana zvakanyanya kupfuura mafuta mune chero chikamu chemuviri. Dumbu remuviri rakanyatsogadziriswa neropa, rine dzakawanda zvinogamuchira zvinokonzera kushungurudzika kwehomoni - cortisol. Muzuva rose, nhamba ye cortisol, iyo inowira, zvino inomuka, asi kana uri pasi pedambudziko rezuva nezuva, uwandu hwe cortisol hunoramba huri kumusoro. Somugumisiro, zvinowanzoitika kuti nekugara uchinetseka uye nepamusoro ye cortisol mudumbu remuviri, mafuta akawanda anoiswa, nokuti pane zvakawanda zvakagamuchira zvinogadziriswa ne cortisol.
Mvura inoputika haisiyo chete mutengo watinobhadhara pakugara tichishungurudzika, ndiro basa ratinovenga, marara akaipa, mhirizhonga. Nhamba yepamusoro ye cortisol inouraya neuroni muuropi, uye inopesana nekuumbwa kwe serotonin, iyo inokonzera mafungiro akanaka, ayo ekuguma anokonzera kuora mwoyo kwakanyanya.
Kunyanya kunetseka, kunyanya mafuta
Tinotanga kunetseka nezvemuviri wako kana iri nguva yezhizha uye iwe unofanirwa kuenda kumhenderekedzo ugoisa bhaini. Masayendisiti anoshevedza mafuta ari muchiuno, mukati mekurema, mafuta aya anobatanidza nehutano hwehutano, 2-nd diabetes, mhando dzakawanda dzekenza. Mune chimiro chemufananidzo wedu, hutano hunoita basa rinokosha. Ndiwe ani "apple" kana "peari"? Mushure mezvose, mwana kubva kuvabereki akagara nhaka yehuwandu hwemufananidzo. Genetic predisposition yezvirwere zvose - kubva pa22 kusvika ku25%, iyo inobatanidzwa nekuninipiswa mumakumbo emimba. Iyo chete nzira yekugadzirisa dambudziko iri ichange iri kuchinja nzira yehupenyu.
Chikafu chinonaka
Kuti ugone kubvisa mafuta mukati mechidzamu chemuviri, unofanirwa kuzvidzidzira nenzira dzekurwisana-kufema kufema, yoga, kufungisisa. Pachikoro cheMangariro uye Mutumbi muChestnut Hill Misa, vatori vechikamu vakabatanidza matanho avo ose mu "chirongwa chekusimudzira mafungiro", apo vanodzidza kugadzirisa zvinetso, shandisa hormone inowedzera kuwanda.
Iyi "Maitiro Okusimudza Purogiramu" inosanganisirawo chinhu chinodiwa kuti uremekedze. Vose vanotora muzvirongwa izvi vanofanira kutevedzera kudya kweCretan, kunosanganisira zvokudya zvine utano hwakanaka, zvinosanganisira - miriwo, michero, mbeu, nuts, hove. Maererano nevasayendisiti, kudya kwakadai kweMediterranean, kune simba rinopesana nemagadziro emitumbi yemuviri, uye zvino anobatsira muviri kurwisana nekusingaperi.
Zvokudya zvinopesana nezvinonetsa
Kune marudzi akawanda ezvokudya zvichatibatsira kuti tibve mumamiriro ezvinhu anonetsa. Zvokudya zvakadai sechokoti, pasta, makiki, makeke anonzi "zvokudya zvakasununguka" uye kwechinguva chiduku zvinogona kugadzikana miviri yedu, kunze kweiyo inofungidzirwa seyakanyanya-calorie zvokudya. Tinoderedza muzinga we cortisol, asi panguva imwe chete tinodya mafuta mazhinji, uyewo haafaniri kudyiwa uye kuyerwa kwedu hakuderedzi. Asi kana tikadya kudya kwakanaka, sezvataurwa pamusoro apa, tichabatana nechikafu cheCretan, saka tichaderedza muzinga we cortisol, uye tichadya kudya kwekoriori.
Tinofanira kunzwisisa kuti kuwedzera kwakanyanya kunotarisa kuipa, uye, pamagumo, kunogona kutungamirira kune zvirwere zvakasiyana, zvichava zvakaoma kurwisana navo kupfuura kurwisa mafuta. Kurarama hupenyu hwakanaka, rugare rwepfungwa, mitambo uye kudya kwakakodzera. Ichi chichava nzira yedu yekubudirira mukurwisana nehuwandu hunorema.
Kudzidzira kwemahofisi akanaka
Musikana wese anorota kuona mudzimai wake ari musikana uye kusununguka. Asi, iwe unogona sei kuchengetedza nzvimbo yakaoma zvikuru yemuviri wedu muchimiro chakakura? Tichakupa iwe unhu hwakaoma hunokwanisa kushandura chinyorwa chinonyanya kuregererwa mumumvuri wakakwana.
Dzidzirai nhamba 1
Nzvimbo yekutanga - tichaita kuti kusimbiswa kwenhema uye zvipfeko zvikanganise. Muviri wako unofanira kuva mutsetse wakarurama. Ita zvishoma nezvishoma muviri pasi kusvikira unonzwa urema pane izvozvi. Nesimba isu tichatsanisa misungo yepepanhau, sekunge kana mumwe munhu achange arova mudumbu. Tichaedza munzvimbo iyi kubata kwemaminitsi makumi matanhatu, ipapo kwekanguva tichazorora. Dzokorora chiito chacho nguva 15. Tinochengeta muviri wakananga. Usaderedza mahudyu ako uye usasimudza musana wako.
Dzidzirai nhamba 2
Nzvimbo yekutanga iri kurudyi, makumbo anotambanudza. Ruoko rworuboshwe runonamatira pachiuno.
Zvishoma nezvishoma urege kubvisa ruoko rworudyi, kuitira kuti muviri unomiririra diagonal line. Kurongedza mishonga yepepanhau, uye munzvimbo iyi ichagara kweminiti. Kana zvakaoma, saka tichaderedza nguva kumasekondi makumi matatu. Ngatidzokere kunzvimbo yekutanga, regai tizorore. Dzokorora chiito chacho nguva 15. Iva nechokwadi chokuti mabvi uye zviuno panguva yekuvhidzira hazvibati pasi.
Dzidzirai nhamba 3
Nzvimbo yekutanga iri kumashure, maoko akarambana, mabvi akarembera.
Gadzira zvishoma nezvishoma mahudyu kuitira kuti muviri uve mutsetse wakarurama kubva pamafudzi kusvika pamabvi. Kurambidza mishonga yenyaya yepamusoro ndokusimudza mabvi akakodzera kuchipfuva. Pashure pemasekondi mashomanana, tinoderedza gumbo uye tinodzokorora zvose, zvakare, nemabvi ekumanya. Basa rakadaro haisi nyore kuita, asi kana rakarurama uye zuva nezuva kuti riite mukati mevhiki, unogona kuona mugumisiro wakanaka kwazvo.
Dzidzirai nhamba 4
Akaita basa rakadaro ne dumbbells. Iyo yakakosha kuyerwa ichave mitatu kilogiramu.
Nzvimbo yekutanga - dumbbells mumakumbo akatambanudzwa, tsoka pahupamhi hwemafudzi.
Ngatitangei danho rakakura mberi nerutsoka rworuboshwe, panguva imwe chete tinoshandisa mitsipa yepepanhau, tendeukira kuruboshwe. Rimwe nerimwe mabvi ako anofanira kuita maonero akanaka. Tendeuka udzoke kunzvimbo yekutanga. Ngatidzoketei basa iri nemimwe jumbo. Tinogadzira 2 zvinokwana gumi nemashanu. Isu tinotevera maoko, tinovabata zvakananga, kwete kushungurudza, uye panguva imwechete yakasununguka.
Iye zvino tinoziva nzira dzakaoma dzekuva nemimba yakanaka uye yakadzika. Nezvipfungwa izvi zviri nyore uye kwete maitiro akaoma iwe unogona kuva nedumbu rakadzika.