Unogona sei kurodza tsandanyama dzako panguva yekurovedza muviri?

Pamusoro pekudzidziswa uremu huremu hwekuvandudza tsandanyama dimension, isu tinodawo kudzora huwandu hwemafuta emuviri wedu.Nemhaka yokuti mafuta akawandisa achavhara mutsara wemhasuru, nyama yako yetendon haizove inoonekwa.

Inotevera Xiaobian kugovera maitiro mashoma, inogona kuita kuti mitsetse yako yemhasuru iwedzere kujeka oh!
1, zvishoma nezvishoma inovandudza kusimba kweiyo aerobic exercise
Munguva yekudzidziswa kwemhasuru yekuvaka, isu tinodawo kuchengetedza aerobic kurovedza muviri 2-3 nguva pasvondo, aerobic kurovedza muviri kunogona kusimbisa moyo nemapapu basa, kuvandudza kugona kwako kwekurovedza muviri.Nekudaro, yakaderera-yakanyanya aerobic kurovedza muviri inokanganisa kushanda kwemhasuru kukura, zvinokurudzirwa kuti iwe zvishoma nezvishoma uwedzere kusimba kweiyo aerobic exercise.

Pakutanga, unogona kungokwanisa kudzora kumhanya, kuchovha bhasikoro nemimwe mitambo, asi mushure menguva yakati rebei, kugona kwako kwemumhanyi kunowedzera, kutsungirira kwemuviri kuchasimbisa, tinogona kusarudza kudzidziswa kwepakati-yakanyanya, aya maerobic ekurovedza muviri akasanganiswa. kurovedza muviri, kuputsa mafuta uye mhasuru dzekurovedza muviri, zvinogona kukubatsira kukwesha mwero wakaderera wemafuta emuviri panguva imwe chete, kuitira kuti mitsetse yetsandanyama iratidze.
High-intensity interval training, senge HIIT interval training, kusvetuka tambo, sprint running training, inongoda 20-30 maminetsi nguva yega yega kuti uwane chinangwa chekurovedza muviri, nguva pfupi, mabhenefiti epamusoro emuviri.

2. Wedzera mapuroteni uye huwandu hwakakodzera hwemakhahydrates mushure mekudzidziswa
Kukura kwetsandanyama hakugone kupatsanurwa kubva pakuwedzera kwekudya, uye kudzidza kudya panguva yekusimba kunogona kuvandudza mashandiro ekuvaka tsandanyama.Mushure mekunge mhasuru dzekurovedza muviri dzabvaruka, panguva ino kudya kwakawedzerwa kunogona kuzadza simba kumamhasuru, uye chiyero chemafuta chakanyanya kuderera.
Naizvozvo, maminetsi makumi matatu mushure mekudzidziswa kwekusimba, unogona kusarudza kudya zai rakabikwa + 2 zvimedu zvechingwa chegorosi kana scoop ye whey protein + ndiro ye oatmeal kuwedzera muviri mhasuru chikafu, kuvandudza kukurumidza kwekugadzirisa tsandanyama, kuitira kuti. tsandanyama dzinowedzera kusimba.

3. Chengetedza kudya kwakaderera kwemafuta uye kuwedzera nemafuta akanaka
Mafuta chinhu chakakosha chemuviri chemuviri, chinogona kusimudzira kuumbwa kwemahomoni uye kubatsira kuumbwa kwemhasuru.Zvisinei, kunyanya kudya kwemafuta kunogona kukonzera mafuta kuunganidza.
Mafuta ari kwese kwese, uye unogona kudya zvakanyanya kana ukasangwarira.Mafuta anowanzo kuwanikwa mumazai, hove, nyama yenguruve, makopeya, nzungu, chokoreti, uye makeke.Trans fatty acids haina kunaka kune hutano hwako.Vanogona kutungamirira kune kufutisa uye chirwere chemwoyo.

Tinofanira kungwarira kudya kunovaka muviri, kuwedzera mafuta emhando yepamusoro, kusarudza mazai, hove dzegungwa, nzungu kuchengetedza zvinodiwa nemafuta emuviri, kusarudza mafuta ane utano semafuta omuorivhi kana tichibika, kubika mafuta mashoma nemunyu, kudzora kudyiwa kwemafuta. mafuta.
Panguva imwecheteyo, iwe unofanirwa kugara kure nemhando dzose dzekiki, chokoti, keke chikafu chisina kunaka, mafuta ari muzvokudya izvi haabatsiri kune hutano, achakanganisa kushanda kwehutano.

4, kugovaniswa kwakanaka kwemacarbohydrate chikafu chekudya

Chikafu chikuru chine makabhohaidhiretsi akawanda, uye mashandisiro anoita muviri macarbohydrates akasiyana panguva dzakasiyana.Muviri unoshaya simba mangwanani, apo iyo yekuwedzera yemacarbohydrates inogona kupa metabolic kukurudzira kumuviri, uye chiyero chemafuta synthesis chakaderera panguva ino.
Usiku, pedyo nenguva yekurara, ino nguva iyo coefficient yekushanda kwemuviri inoderera, uye yakawandisa makhahydrates inopedzwa panguva ino, uye mafuta ari nyore kuunganidza.
Naizvozvo, isu tinokwanisa kuwedzera iyo carbohydrate chikafu chekudya mangwanani uye tisati uye mushure mekudzidziswa, uye kuderedza kudya kwekabhohaidhiretsi chikafu manheru, iyo inobatsira kuvaka tsandanyama uye kuderedza mafuta uye kugadzirisa kusimba.