Kurasikirwa nedumbu hakusi nyore, kutaura zvazviri, ndechimwe chezvikamu zvakaomarara kudzikisa muzviitiko zvakawanda. Chero mhando yehuremu hwekudya haishande, nenzira imwechete iyo mhando dzese dzekurovedza muviri hadzishande. Uye zvechokwadi, muviri mumwe hauna chekuita nemumwe. Saka, kurasikirwa nedumbu futi iwe unofanirwa kufunga nezve mhando yemudumbu.
Matumbu ese haana kufanana uye izvi zvine chekuita nazvo iyo chikonzero nei mafuta anoungana munzvimbo iyoyo. Uye zvakare, kune zvimwe zvinhu zvinopindira mukuumbwa kwedumbu rinogumbura. Kuziva rudzii rwedumbu rauinaro zvakakosha kuti uwane nzira yakakodzera yekudzikisa. Ehezve, pasina kushanda nesimba, pasina kutsungirira uye pasina simba, hazvibviri kuibvisa.
Iwe une dumbu rakaita sei?
Sedentary mararamiro, kushushikana kana maitiro akashata zvinhu zvakakosha kana zvasvika pakuunganidza mafuta munzvimbo yemudumbu. Kuti ubvise uye kurasikirwa nedumbu, zvakakosha kuti uzive mabviro kuti uwane nzira yakanaka yekurwisa nayo. Unoziva here kuti une dumbu rerudzii? Tarisa muviri wako, funga nezve ako maitiro uye uwane nzira yakanakisa yekushandira iyo nharaunda zvakaoma kudaro.
Tire dumbu
Rudzi urwu rwemudumbu hunhu hwevanhu vano vanopedza maawa mazhinji vakagara uye kazhinji vanorarama hupenyu hwekugara. Kana zviri zvekudya, urwu rudzi rwe dumbu rwuno fanika kune vanhu vanodya yakawanda makabhohaidhiretsi mukati mevhiki. Chinova chinoputika bhomba, sezvo kuwandisa kwehupfu usina kudzidzira chero kurovedza muviri, ndiyo nzira iri nani yekuwedzera dumbu, pamwe nemakumbo nehudyu.
Kuti urasikirwe nerudzi urwu rwedumbu iwe unofanirwa kuita akateedzana shanduko mukudya. Bvisa kana kurerutsa zvigadzirwa zvakagadzirwa, shuga, mafurawa, sauces, zvinwiwa zvine munyu uye masoda. Pane kudaro, wedzera kudyiwa kwako kwemichero mitsva nemiriwo. Usakanganwa nezve protein, yakakosha mune chero huremu hwekudya uremu.
Kana iri yeakanakisa kurovedza muviri, nzira inoshanda kwazvo yekurasa dumbu ndeye cardio. Kukwira nekudzika masitepisi, kusvetuka tambo kana mabhureki, ivo vako vabatsiri. Sanganisa iyo mutezo wemwoyo ine chaiwo maekisesaizi akadai squats kana dumbu danda.
Kushungurudzika mudumbu
Iri dumbu rakajairika mune vanhu vanozvida zvakanyanya, vane chinzvimbo chebasa chinzvimbo uye vanowanzo kuve nezvinetso zvekushaya hope kazhinji. Mafuta anoungana kunyanya munzvimbo yeguvhu uye inowanzo kukonzerwa nekudya kusingadzorwi. Kurega kudya kwemangwanani, kupedza zuva uine kofi yakawandisa, uye kunyanyisa kudya kamwe pazuva kunowanzoitika kune vanhu vane mhando iyi yedumbu.
Kuti udzikise, unofanira kutanga washandira pane kushushikana uye edza kunatsiridza tsika dzako dzekurara. Deredza pasi kofi uye dzivisa kusadya chikafu chakakosha kwazvo. Wedzera kudyiwa kwezvikafu zvakapfuma mu magnesium, senge mhodzi, miriwo yakasvibira, kana nzungu. Kana iri yekurovedza muviri, nzira yakanakisa yekurasa rudzi urwu rwemudumbu ndeye cardio inosanganiswa ne simba rekudzidzisa.
Dumbu rine nhumbu
Mushure mekuita mwana, zvakaoma kwazvo kurasikirwa nedumbu rako rine nhumbu, kunyangwe hazvo iwe uchirasikirwa nehuremu hwakawanikwa mukuzvitakura. Kana angangoita masvondo masere apfuura kubva pawakazvara, unogona kutanga kurovedza muviri zvine mwero. Kunyangwe zvichikosha kuti usati waita chero dzidziso, unobvunza chiremba wako kuti uone kuti muviri wako wagadzirira.
Mune ino kesi iwe unofanirwa kutevedzera zvine hutano kudyaIdya chikafu chakapfuma muOmega 3, dairy, michero, miriwo uye mapuroteni kubva kuhove yeblue. Kudya kwakaringana uye kwakasiyana, kunogoverwa muswere wese muzvikafu zvidiki, ndiyo kiyi yekurasikirwa nehunhu uhu mushure mekubata.
Kuti urasikirwe nedumbu unofanirwa kufunga kuti une dumbu rorudzii, asi zvakare unofanirwa kuziva kuti pasina shanduko, pasina kuedza uye pasina kuzvipira panogona kunge pasina mubairo. Deredza uremu nenzira ine hutano uye yeuka bvunza chiremba wako kuti usaise hutano hwako panjodzi.