Kana zvasvika pakudzikira uremu uye nekuzadzisa zvinangwa zvedu zvekusimba, vazhinji vedu tinotendeukira kune zvekuwedzera kuti tiwedzere kuedza kwedu.Nekudaro, iyo nyika yezvekuwedzera inogona kuvhiringa uye kukurira.Chakakosha kuziva ndechekuti ma supplements anoitirwa kutsigira kudya kune hutano uye kugara uchirovedza muviri, kwete kuzvitsiva.Hapana chekuwedzera chinogona kubvisa mafuta nemashiripiti kana kutsiva kudiwa kwekudya kwakadzikama uye kurovedza muviri.Pane kudaro, ma supplements anofanirwa kutariswa semidziyo yekutsigira rwendo rwedu rwehutano hwese.
Kurasikirwa uremu inyaya inopisa kwazvo izvozvi, uye vamwe vanhu vangati vanonzwa kugadzikana muganda ravo uye havafanire kuomerera kune chero chinangwa chekurasikirwa uremu.Zvisinei, zvakakosha kuziva zvakawanda zvakanaka zvine chekuita nekurasikirwa nehuremu hwakawandisa uye kuchengetedza huremu hune hutano.
Kutanga, kuderedza uremu kunogona kuderedza zvakanyanya njodzi yehutano hwakasiyana-siyana.Kufutisa kana kufutisa kwakabatana zvakanyanya nekuwedzera mikana yekuva nezvirwere zvisingaperi, senge Type 2 chirwere cheshuga, chirwere chemoyo, uye mamwe marudzi egomarara.Nekurasikirwa nehuremu hwakawandisa, vanhu vanogona kuderedza njodzi yavo yekuva nezvirwere izvi zvinoshandura hupenyu uye zvinogona kuuraya.Mukuwedzera, kurasikirwa uremu kunogona kuvandudza hutano huripo huripo, hwakadai sehupamhi hweropa uye cholesterol mazinga, zvichiita kuti pave nekuvandudzwa kwehupenyu hwehupenyu kuburikidza nekuderedza uremu.
Uyezve, kuora muviri kunogona kuva nemigumisiro yakanaka pahutano hwepfungwa uye hutano hwakakwana.Kufutisa kunogona kukanganisa kuzviremekedza uye utano hwepfungwa, zvichiita kuti unzwe kusakodzera uye kudzikira chivimbo.Nekuzadzisa zvibodzwa zvekurasikirwa nehuremu, vanhu vanogona kuwedzera kuzviremekedza, chimiro chemuviri chakavandudzwa, uye maonero akanaka ehupenyu.Pamusoro pezvo, mabhenefiti epfungwa uye emupfungwa ekurasikirwa uremu anosanganisira kuderedza kushushikana, kufunganya, uye kuora mwoyo, pakupedzisira zvichibatsira kuvandudza hupenyu.
Pamusoro pezvakanakira muviri nepfungwa, kurasikirwa uremu kunogona kuvandudza kufamba kwese uye kusimba.Kuwedzera uremu kunoisa kushushikana pamuviri, zvichikonzera kurwadziwa kwemajoini, kuderera kwekufamba, uye kuderedzwa kwemaitiro ekuita muviri.Kuburikidza nekuderedza uremu, vanhu vanogona kuwana mafambiro akavandudzwa, kuwedzera masimba esimba, uye kugona kukuru kuita basa remuviri.Izvi zvinogona kutungamirira kumararamiro anoshingaira uye anogutsa uye kuderedza ngozi yekukuvara uye zvikanganiso zvemuviri.
Chimwe chikonzero chakakosha chekuisa kukosha kwekureruka ndiko kugona kuwedzera hupenyu hwako nekuvandudza hupenyu hwako munguva refu.Nekuchengetedza huremu hune hutano, vanhu vanogona kuderedza njodzi yekufa nguva isati yakwana uye kuwedzera mikana yavo yekurarama hupenyu hurefu, hune hutano.
Asi nekubatanidza kudya kwakadzikama, kudya kunovaka muviri, uye kurovedzera muviri nguva dzose mumararamiro ako, unogona kuzadzisa zvinangwa zvako zvekurasikirwa uremu kunyange panguva yepurogiramu yakabatikana.
Kurasikirwa uremu zvinowedzera zvigadzirwa zvakagadzirirwa kutsigira uremu zvinangwa nekubatsira vanhu kuderedza mafuta emuviri uye kuchengetedza huremu hune hutano.Mishonga iyi inouya nenzira dzakawanda, kusanganisira mapiritsi, hupfu, uye zvinwiwa, uye kazhinji ine musanganiswa wemavhitamini, mamineral, herbs, uye zvimwe zvinhu zvinofungwa kubatsira kuderedza uremu.
1. Imwe yemhando dzakajairika dzekuremerwa uremu zvinowedzera ndezviya zvine thermogenic ingredients, iyo inofungidzirwa kuwedzera metabolism uye kubatsira kupisa macalorie zvakanyanya, nekudaro kutsigira uremu kuedza.Yakakodzera kutaurwa ndeye 6-Paradol, inova musanganiswa wechisikigo unowanikwa muginger, kunyanya mumhodzi dzechirimwa.Iyo inozivikanwa kune yayo thermogenic zvimiro, zvichireva kuti inowedzera tembiricha yemuviri uye inowedzera metabolism.Izvi zvakare zvinogona kubatsira kupisa macalorie akawanda uye kukurudzira uremu.
Chidzidzo chakabudiswa mu Journal of Nutritional Biochemistry chakawana kuti 6-Paradol yakawedzera kutaura kwemajini anobatanidzwa mu thermogenesis uye mafuta metabolism muchena adipose tissue.Izvi zvinoratidza kuti 6-Paradol ine mukana wekusimudzira lipolysis uye kuwedzera simba rekushandisa, nekudaro ichibatsira uremu.6-Paradol inoderedza visceral mafuta mumakonzo akadyiswa kudya kwemafuta akawanda.Visceral mafuta, mafuta anounganidza akakomberedza nhengo dziri mudumbu remudumbu, anonyanya kukuvadza uye akabatanidzwa nengozi yekuwedzera yezvirwere zvisingaperi seshuga uye chirwere chemoyo.Icho chokwadi chekuti 6-Paradol inokwanisa kuderedza visceral mafuta inoratidza kugona kwayo seyamuro yekurasikirwa nehuremu.
Pamusoro peiyo thermogenic properties, 6-Paradol yakawanikwa iine mukana wekuda kudya-kudzvinyirira mhedzisiro.Kunyange zvazvo ginger ine 6-Paradol, zvakakosha kuziva kuti spice ine zvishoma zvayo.Naizvozvo, kune 6-Paradol yekuwedzera pamusika iyo yakanyatso gadzirwa kuti ipe yakaomeswa madosi emukomboni.
2. Imwezve yakakurumbira yekurasikirwa kwehuremu ndeye izvo zvine zvinodzvinyirira appetite.Izvi zvinongedzo zvakagadzirirwa kubatsira vanhu kuti vanzwe vakaguta kwenguva yakareba, kuderedza huwandu hwekoriori, uye kukurudzira kuonda.
3. Mukuwedzera, zvimwe zvinoderedza uremu zvinogona kunge zvine zvigadzirwa zvinotendwa kuti zvinodzivisa kubatwa kwemafuta kana makhahydrates mumuviri.Izvi zvigadzirwa zvakagadzirirwa kudzivirira muviri kuti usatore zvimwe zvinovaka muviri, nekudaro kuderedza caloric kudya uye zvichibvira kurasikirwa uremu.
Chokwadi kubvunza nyanzvi yezvehutano usati watanga chero uremu hwekuwedzera kwakakosha kuti uve nechokwadi chekuti yakachengeteka uye yakakodzera pane zvaunoda iwe pachako.Uyezve, kana uchifunga nezvekuderedza uremu zvinowedzera, zvakakosha kuziva nezvenjodzi dzinogona kuitika uye zvirevo zvakawedzerwa.Pakupedzisira, nzira dzinoshanda uye dzakasimba dzekuderedza uremu dzinosanganisira kudya kudya kwakakwana, kuita basa rekuita nguva dzose, uye kuisa pfungwa pahutano hwese uye kugara zvakanaka.
Kana zvasvika pakuderedza uremu, chikafu ndicho chinhu chikuru.Kudya kwakawanda muzvokudya zvinogadzirwa, shuga, uye mafuta asina kunaka zvinogona kutungamirira kukurema uye kuomerwa kuderedza uremu.Kune rumwe rutivi, kudya kwakapfuma muzvokudya zvakakwana, mapuroteni akaonda, michero, nemiriwo zvinogona kutsigira kuora muviri nekuvandudza hutano hwose.
Chimwe chezvinhu zvinonyanya kukosha zvekuremerwa uremu chikafu macronutrient chiyero.Izvi zvinoreva chiyero chemakhahydrates, mapuroteni, uye mafuta mukudya.Tsvagiridzo inoratidza kuti kudya kwakaringana kunosanganisira kwakaringana zviyero zveese matatu macronutrients kunobatsira kudzora mahormone enzara, kuwedzera metabolism, uye kukurudzira kurasikirwa kwemafuta.
Puroteni inonyanya kukosha pakuderedza uremu nekuti yakakosha pakuvaka nekugadzirisa matishu, kusanganisira tsandanyama.Tsandanyama dzinopisa macalorie akawanda kupfuura mafuta, saka kuva nechikamu chepamusoro chemhasuru yakaonda kunogona kubatsira kuwedzera metabolism uye kutsigira uremu.Uyezve, mapuroteni akaratidzwa kukurudzira manzwiro ekuzara uye kuderedza kudya, zvichiita kuti zvive nyore kunamatira kune chirongwa chekudya chine utano.
Makabhohaidhiretsi ndiyo imwe yakakosha macronutrient yekufunga kana uchirasikirwa uremu.Kunyange zvazvo kubvisa zvachose carbs hazvidikanwi kana kuti zvakagadzikana kune vanhu vakawanda, kusarudza carbs yakaoma (sezviyo, michero, nemiriwo) panzvimbo yekabhobhosi yakacheneswa (sechingwa chena uye snacks inoshuga) inogona kubatsira nekuderedza uremu..Zvikafu izvi zvinopa fiber uye zvakakosha zvinovaka muviri zvinobatsira kudzora mazinga eshuga yeropa, kuderedza kushuva, uye kutsigira hutano hwese.
Mafuta anowanzo dhimoni panguva yekurasikirwa, asi iwo akakosha kune hutano hwese uye anogona kutsigira uremu kana akasarudzwa nehungwaru.Mafuta ane hutano akaita senzungu, mhodzi, maavocado, uye mafuta emuorivhi anobatsira kukurudzira kunzwa kwekuguta uye kutsigira kugona kwemuviri kutora zvinovaka muviri zvakakosha.Ivo zvakare vanoita basa rakakosha mukugadzirwa kwehomoni, iyo inokanganisa metabolism uye simba.
Mukuwedzera kune macronutrients, micronutrients yakadai sevhithamini nemaminerari inokoshawo pakurasikirwa kwehuremu.Kudya kwakapfuma mumichero ine mavara nemiriwo kunogona kupa chikafu chakakosha chinotsigira metabolism, kugadzirwa kwesimba, uye hutano hwese.Uyezve, mamwe mavhitamini nemaminerari akaratidzwa kuita basa mukudzora nzara uye kudya, izvo zvinogona kuita kuti zvive nyore kunamatira kune hutano chirongwa chekudya.
Metabolism inzira iyo muviri wako unoshandura chikafu chaunodya kuita simba.Kukurumidza metabolism kunoreva kuti unopisa makoriyori zvakanyanya, zvichiita kuti zvive nyore kuderedza uremu.Neraki, kune nzira dzekuvandudza metabolism yako uye kutanga rwendo rwako rwekurasikirwa uremu.
Imwe nzira inoshanda yekusimudzira metabolism yako ndeyekuita kurovedza muviri nguva dzose.Sezvo vanhu vazhinji vaine nguva shoma yekurovedza muviri, kufamba kudiki kwezuva rose kunogona kuve nemhedzisiro yakakura.Kutora masitepisi panzvimbo yeelevator, kufamba-famba panguva yekuzorora kwako kwemasikati, kana kuita kukurumidza kurovedza muviri mangwanani inzira huru dzekuwedzera nhanho yako yezuva nezuva.Pamusoro pezvo, kubatanidza kudzidziswa kwesimba mumaitiro ako ezuva nezuva kunogona kubatsira kuvaka tsandanyama, nekudaro ichimhanyisa metabolism yako.
Chimwe chinhu chinokosha mukukurumidzisa metabolism yako kudya zvokudya zvine utano, zvine mwero.Zvokudya zvakaita semapuroteni akaonda, zviyo zvakakwana, michero, uye miriwo zvinogona kubatsira kudzora mazinga eshuga yeropa uye kuchengetedza metabolism yako iri munzira.Zvakakoshawo kunwa mvura yakawanda, sezvo kupera mvura mumuviri kunogona kuderedza metabolic yako.Pamusoro pezvo, kudya metabolism-inosimudzira chikafu uye zvinwiwa, segirinhi tii, mhiripiri yecayenne, uye zvinonhuwirira zvekudya, zvinogona kupa metabolism yako kuwedzera.
Kana iwe uchida kukwidziridza metabolism yako, kubatanidza metabolism-inosimudzira chikafu mukudya kwako inzvimbo yakanaka yekutanga.Zvikafu izvi hazvingope chikafu chakakosha chete asiwo zvinobatsira kumutsa injini yemuviri wako inopisa macalorie.
1. Mapuroteni akaonda
Kusanganisira mapuroteni akaonda akadai sehuku, turkey, hove, uye bhinzi mukudya kwako zvinogona kubatsira kukurumidzira metabolism yako.Protein inoda simba rakawanda kugaya kupfuura mafuta nemacarbohydrates, izvo zvinoreva kuti muviri wako unopisa macalorie akawanda mukuita.
2.Green tea
Green tii inozivikanwa nekuda kwemetabolism-inosimudzira zvivakwa, nekuda kweiyo yakanyanya kuwanda kwe antioxidant katechini.Mishonga iyi yakaratidzwa kuvandudza kugona kwemuviri kupisa mafuta uye kuwedzera kudyiwa kwekoriori.
3. Zvokudya zvinonaka
Kuwedzera zvinonhuwirira senge cayenne mhiripiri pakudya kwako zvinogona zvakare kukurumidzira metabolism yako.Capsaicin, iyo inoshanda mumafuta ezvinonhuwira, yakawanikwa ichiwedzera thermogenesis, iyo nzira iyo muviri unopisa macalorie kuti ubudise kupisa.
4. Zviyo zvose
Mbeu dzakakwana semupunga webrown, quinoa uye oats, zvine faibha yakawanda uye zvinotora nguva yakareba kugaya, zvichiita kuti ugare wakaguta kwenguva refu.Izvi zvinobatsira kudzivirira kudyisa uye kuchengetedza metabolism yako ichimhanya zvakanaka.
5. Mabheri
Zvibereko zvakadai seblueberries, raspberries, uye sitirobheri hazvisi zvinonaka chete, asi zvakapfuma mune antioxidants uye fiber.Iko kusanganiswa kwezvikafu izvi kunobatsira kudzora mazinga ehuga uye kudzora metabolism.
6. Kofi
Kana iwe uri mudiwa wekofi, iwe uchafara kuziva kuti kunwa kapu yekofi zuva rega rega kunogona kubatsira kusimbisa metabolism yako.Iyo caffeine iri mukofi inoita sechinhu chinosimudzira, ichiwedzera huwandu hwemacalorie anopisa muviri wako pakuzorora.
7. Hove dzakakora
Hove dzine mafuta senge salmon, mackerel, uye sardines akanakisa masosi eomega-3 fatty acids, ayo akave akabatanidzwa nekuwedzera metabolic rate uye kuderedza kuzvimba mumuviri.
8. Muriwo wemashizha akasvibira
Miriwo yemashizha yakasvibira sepinashi, kare, uye Swiss chard yakazara nemavhitamini, zvicherwa, uye fiber, izvo zvese zvinotsigira metabolism ine hutano uye hutano hwese.
9. Nzungu nemhodzi
Nzungu nemhodzi, senge maarumondi, walnuts, uye mhodzi dzechia, zvine mapuroteni, mafuta ane hutano, uye fiber, zvichiita kuti zvive kuwedzera kukuru pakudya kwako kuti uwedzere metabolism yako.
10. Greek yogati
Greek yoghurt inzvimbo yakakura yemapuroteni uye probiotics, ayo anogona kubatsira kudzora kugaya kwako uye kuchengetedza metabolism yako ichimhanya zvakanaka.
●Kubatana pakati pekuderedza uremu uye kudya kwakajeka.Zvokudya zvatinodya zvine basa rinokosha mukukwanisa kwedu kuderedza uremu, uye kudya kwakakwana kunosanganisira zvakasiyana-siyana zvezvokudya zvakakosha pakubudirira kwenguva refu.Kana zvasvika pakudya, zvakakosha kuisa pfungwa pakudya zvakakwana, zvikafu zvisina kubikwa semichero, miriwo, mapuroteni akaonda, uye zviyo.Zvokudya izvi zvinopa kudya kwakakosha uye zvakaderera mumakoriyori, zvichiita kuti zvive nyore kugadzira kushaikwa kwekoriori uye kuderedza uremu.
Nekutarisa pane macronutrient balance, kusarudza chikafu-dense, chikafu chakazara, uye kuisa pamberi akakosha mavhitamini nemaminerari, tinogona kutsigira uremu hwedu zvinangwa nekuvandudza hutano hwese.Uyezve, kudya kudya kwakakwana uye kunovaka muviri kunogona kukubatsira kuderedza uremu uye kugadzirisa hutano hwako hwose.Pamusoro pekudya chikafu chakakodzera, zvakakoshawo kuterera kune kutonga kwechikamu.Vanhu vazhinji vanonetsekana nekudyisa, izvo zvinogona kukanganisa zviri nyore kuedza kwavo kuderedza uremu.Nekutevera saizi yezvikamu uye kudzidzira kudya zvine huremu, unogona kudzivirira kudyisa uye kuramba uri munzira nezvinangwa zvako zvekurasikirwa uremu.
●Pamusoro pekudya kunovaka muviri, kurovedza muviri nguva dzose kwakakosha kuti uwedzere uremu.Haisi kungobatsira chete kupisa macalorie, zvakare inovaka tsandanyama, iyo inowedzera metabolism yako uye inokubatsira kupisa macalorie akawanda zuva rese.Yakagadzirirwa kusanganisa cardio, kudzidziswa kwesimba uye kuchinjika maekisesaizi kuti uwane zvakanyanya kubva pakurovedza kwako.Kana zvasvika kune aerobic exercise, zviitiko zvakaita sekumhanya, kushambira, uye kuchovha bhasikoro zvakanakira kupisa macalorie nekuvandudza hutano hwemoyo.Kudzidziswa kwesimba, kune rumwe rutivi, kunobatsira kuvaka tsandanyama uye kuwedzera metabolism, zvichiita kuti uremu huwedzere kushanda.Chekupedzisira, usakanganwa kubatanidza maekisesaizi ekuchinja senge yoga kana Pilates kuti uvandudze kufamba uye kudzivirira kukuvara.
●Kurasikirwa uremu zvekuwedzera zvigadzirwa zvakagadzirirwa kubatsira uremu nekuwedzera metabolism, kudzvanya chishuwo, kana kuderedza kunyura kwemafuta.Zvinouya nenzira dzakawanda, zvakadai semapiritsi, hupfu kana zvinwiwa, uye zvinowanzogadzirwa kubva musanganiswa wezvakasikwa, mavhitamini nemamineral.Kunyange zvazvo kudya uye kurovedza muviri zviri zvinhu zvakakosha zvekurasikirwa nehuremu, vanhu vazhinji vanotendeukira kune zvinowedzera kuvabatsira kuzadzisa zvinangwa zvavo.Zvakakosha kuziva kuti mishonga yekuwedzera inofanira kushandiswa pamwe chete nekudya kunovaka muviri uye nguva dzose kurovedza muviri.Zvikashandiswa nemazvo, zvinowedzera zvinogona kutsigira uremu uye kuvandudza hutano hwese.
Paunosarudza uremu hwekuwedzera, hutano hunokosha.Hezvino zvinhu zvishoma zvakakosha zvekufunga nezvazvo:
1. Sarudza mhando dzine mukurumbira: Sarudza zvekuwedzera kubva kumakambani anoremekedzwa anotevera mipimo yakasimba yekugadzira.Tarisa zvitupa zvakaita seGood Manufacturing Practices (GMP) kuve nechokwadi chemhando yechigadzirwa uye kuchengetedzeka.
2. Kuita tsvakurudzo kwakakosha.Tarisa kune uremu hwekuwedzera izvo zvakatsvagirwa nesainzi uye zvinoratidzwa kuti zvinoshanda.Pane zvakawanda zvekushandisa pamhepo, zvinosanganisira mawebhusaiti ane mukurumbira uye zvinyorwa zvedzidzo, izvo zvinogona kukupa iwe ruzivo nezve zvinongedzo uye mabhenefiti ezvakasiyana zvinowedzera.
Suzhou Myland Biotech yave ichiita bhizinesi rekuwedzera chikafu kubva muna 1992. Ndiyo kambani yekutanga muChina kugadzira nekutengesa mhodzi dzemazambiringa.
Iine makore makumi matatu echiitiko uye ichitungamirwa nehunyanzvi hwepamusoro uye yakagadziridzwa zvakanyanya R&D zano, kambani yakagadzira mhando yezvigadzirwa zvemakwikwi uye ikava yekuvandudza hupenyu hwesainzi yekuwedzera, yetsika synthesis uye kambani yekugadzira masevhisi.
Pamusoro pezvo, kambani iyi zvakare FDA-yakanyoreswa mugadziri, ichivimbisa hutano hwevanhu nemhando yakagadzikana uye kukura kwakasimba.Zviwanikwa zvekambani zveR&D uye zvivakwa zvekugadzira uye zviridzwa zvekuongorora ndezvechimanjemanje uye zvinoenderana, uye zvinokwanisa kugadzira makemikari pamilligram kusvika kutani tani, zvichiteerana neISO 9001 zviyero uye GMP maitiro ekugadzira.
Q: Ndeipi inoshanda-inopisa-mafuta zvinongedzo zvekutsvaga mune zvekuwedzera?
A: Zvimwe zvinopiswa-mafuta zvinopisa zvinongedzo zvekutsvaga mune zvekuwedzera zvinosanganisira caffeine, green tea inobvisa, chilipi mhiripiri (capsaicin), Garcinia cambogia, green coffee bean extract, uye forskolin.Izvi zvinongedzo zvakaratidza kugona mukusimudzira metabolism, kuwedzera mafuta oxidation, kana kuderedza kudya.
Mubvunzo: Mafuta ekupisa-mafuta ekuwedzera akachengeteka kushandisa?
A: Kuchengetedzeka kwemafuta-anopisa ekuwedzera anogona kusiyana zvichienderana neakananga masanganiswa uye mamiriro ehutano ega ega.Zvakakosha kubvunza nyanzvi yezvehutano usati watanga chero chikafu chekuwedzera.Vanogona kupa nhungamiro pamusoro pekukodzera, zvinogona kuitika, uye dosi yakakodzera yemamiriro ako chaiwo.
Disclaimer: Ichi chinyorwa ndecheruzivo rwese chete uye hachifanirwe kutorwa sechero zano rekurapa.Imwe yeruzivo rweblog post runobva kuInternet uye haina hunyanzvi.Iyi webhusaiti inongova nebasa rekugadzirisa, kufomatidza uye kugadzirisa zvinyorwa.Chinangwa chekuendesa rumwe ruzivo hachirevi kuti unobvumirana nemaonero ayo kana kusimbisa uchokwadi hwezvirimo.Nguva dzose bvunza nyanzvi yezvehutano usati washandisa chero chekuwedzera kana kuita shanduko kuhutano hwako hwehutano.
Nguva yekutumira: Zvita-13-2023
