Kuti uve nechitsipa chakaputika, hazvidikanwi kuzvipedza iwe nemitoro yakawanda yepanyama. Nzira yekuwana denga rakadzika sei? Chokutanga pane zvose, idya zvakanaka uye edza kusava nekutya. Heano mazano mashomanana okukubatsira "kubvisa" kuwedzera kwehutano uye kuwana dumbu rakanaka.
Nezvokudya zvine mafuta.
Mhedziso yokuti kushandiswa kwemafuta kunotungamirira kune kuwandisa kwakanyanya, kungofanana nemafungiro. Kune mafuta anochengetedzwa, izvo kushandiswa kwaro, maererano nenyanzvi mumunda wezvokudya, zvinogona kubvisa mafuta akawanda mumimba. Masayendisiti paYunivhesiti yeYale vakaratidza kuti kudya zvokudya izvo zvakakwirira mumafuta anonzi monounsaturated kwemwedzi zvinokonzera chikamu chimwe chetatu kuderedza muviri weharuti mudumbu.
Uyezve, kushandiswa kwemafuta e-monounsaturated inzira yekudzivirira chirwere chemwoyo, chiropa, uye chirwere cheshuga, mazamu uye mapapu emukenza. Mafuta anonzi monounsaturated anowanikwa mumiti, mafuta omuorivhi, avocado, girashu chocolate.
Utumbo hutano muvengi wehuwandu hwemafuta.
Kurapa hutumbu ndiko kuwana denga rakadzika.
Kakawanda chikonzero chekuwedzera kwemuviri wemuviri ndiyo mweya inowedzera mumatumbo. Kuteerera nemitemo yakawanda kuchabvisa kuvapo kwemhepo mumatumbo:
• Kana kutsva uye kumedza nechingwa chiri mudumbu kunowana mhepo. Saka kuti irege kuunganidza mumatumbo, uye kuitira kuti pakasava nekuputika, hakufaniri kuve nekukurumidzira, pasina kuvhura muromo zvakanyanya.
• Usanwa zvinotapira kabhoni. Mvura inonwa mvura inomira-ne, isina "bubble".
• Zvishoma zvigadzirwa zvinokurudzira gesi chizvarwa. Iyi ibhandi, mapea, kabichi, pears, citrus, sweet pepper.
• Edza kushandisa mvura shoma, nokuti kudya kwechikafu kunoita nyota, kuchengeta unyoro mumuviri. Kusviba kwakanyanya kunoita kuti uwedzere kuwanda.
• Kucheka gum ndiye muvengi wesimba rako. Mune nzira yekucheka, mhepo "inoputika" mukati memoyo, iyo inopinda mudumbu, "inflating" mudumbu.
• Edza kutevera hurumende. Idya nguva dzose. Kukanganisa mukudya kwekudya, pamwe nekusvuta uye doro kunokonzera kugadzirwa kwegesi uye indigestion.
Zvingwa zvakaoma.
Chingwa chave chichibatanidzwa nekupedzwa. Izvi ndezvechokwadi chechingwa kubva kune zvimwe zviyo zvegorosi zvine ma carbohydrates asingadiwi. Mukuwedzera, kuchengetedza kunoshandiswa mumitambo yakawanda yebhabhi kunogona kukonzera indigestion.
Asi usarega chingwa. Nzira yakarurama yekuwana dumbu rakadzika ndeyekudya zvigunche, chingwa kubva durum gorosi. Chokutanga, hausi kudya chingwa chakawanda, uye chechipiri, huwandu hwefibhe muchingwa chakaoma hunobatsira zvikuru mumatumbo nekuchengeta chiuno chako.
Kufungisisa.
Kushungurudzika ndeimwe yezvikonzero zvekuwedzeredza. Kana munhu ari nekutya, cortisol inooneka mumuviri wake - hormone inoshungurudza. Cortisol inokonzera nzara, asi kunyanya "inodhonza" pane zvinonaka uye mafuta.
Kusunungurwa kwe cortisol yakawanda uye kunokonzera kuiswa kwemafu mudumbu. Uyu ndiwo maitiro echisikiro emuviri kunetseka. Mushure mekunge kumwe kunetseka kunotyisa, muviri unovakwazve uye uri kugadzirira kudzorerazve kutsvaira kunokonzera kushungurudzika, kunoda kubvumidza nekukurumidza kunzvimbo dzekuchengetedza simba. Uye simba rinokurumidza uye rakakurumidza kubviswa kubva kumafuta, izvo nokuda kwechimwe chikonzero muviri inonyanya kuwanika munzvimbo yaunoda bonde.
Ndapota usatya! Zvakanaka zvinoderedza tei neminiti. Kufungisisa kwezuva nezuva kwemaminitsi mashanu nemakumi mashanu pazuva kuchakubatsira iwe kudzidza kudzima uye kufara nenyika yakapoteredza: kusagadzikana, dzimwe nguva kuvenga, asi nekusingaperi uye nekusingaperi.
Kudzidzira kumusana.
Kana iwe usingafari zvikuru nemutambo, uye nekutya unofunga nezvekugadzirisa maitiro e "zvisina kufanira" pane simulator kuitira kuti uwane dumbu rakadzika, edza sarudzo yakajeka yezvidzidzo kumusana.
Nhema pamudumbu mako, bendama namabvi ako. Iye zvino simudza uye wederedza nyaya yacho. Nzira nhatu dzinoshandiswa dzinoshandiswa nguva 15.
Bhenza makumbo ako, rara zvakarurama. Simudza makumbo ako uye muviri, maoko akaenderera mberi. 2 inosvika 10 nguva.
Kuramba uchingorara pamudumbu mako, simudza maoko ako netsoka zvakanamirwa muvharo, zunga dumbu rako. 2 inosvika 10 nguva.
Nguva dzose kuurayiwa kwezviito izvi zvakajeka inzira yakarurama yekuwana dumbu rakadzika, rakasimbiswa, uyewo kusimbisa mushure uye chiuno.