Kunyangwe kuri kwekushongedza kana zvikonzero zvehutano, icho chinangwa chekutetepa dumbu chinogona kunetsa. Uye ndezvekuti kazhinji, vanhu vanorovera pamadziro uye vanoguma vafunga kuti hazvigoneke.
Kana tikazviongorora zvakadzama, muzviitiko zvakawanda zvinokonzerwa nekumwe kutadza mune zano. Kana iwe ukaisa iyi mitemo yegoridhe mukuita, nzira yako kuenda padumbu rakatetepa ichave iri munzira yakatwasuka uye nekumhanya kunogara kuripo.
Wanga uchiziva here kuti dumbu remafuta rine kane kakapetwa kortisol receptors kana ichienzaniswa nemuviri wese? Izvi zvinotsanangura kuti nei vanhu vakashushikana vachiwanzo kuunganidza mafuta emimba kupfuura avo vanorarama hupenyu hwakanyarara. Kutora hupenyu zviri nyore hakusi chete kiyi yekubata bata dumbu rako, asi zvakare zvakakosha kune hutano hwepanyama uye hwepamoyo.
50/30/20: Idzo ndidzo dzakateerana zvikamu zvezuva nezuva zve makabhohaidhiretsi, mapuroteni nemafuta zvakaratidzwa kubatsira nani kubata nzara uye kuguta, pamwe nekuchengeta mafuta uye huremu. Semuenzaniso, kana yako basal metabolism (macalorie ayo muviri wako unopisa zuva nezuva pakuzorora), yakawedzerwa kune chiitiko chemuviri, inosvika 1.800 macalorie pazuva, chakanakira kungave kudya mazana mazana mana emakoriori ane makabhohaidhiretsi ane hutano, semuriwo, nyemba uye tsanga dzese; 900 macalorie kubva kumapuroteni uye 540 kubva kumafuta ane hutano.
Munguva pfupi, chikafu chine fiber chinosimudzira kugaya kwakanaka uye chinogutsa chishuwo, zvichitibatsira kudya zvishoma. Kana isu tikatarisa kwenguva refu, makore mashanu kubva ikozvino, inogona kudzora yakadzika dumbu mafuta ne4 muzana yega. Wedzera imwe fiber kuchikafu chako nemaavocado, bhinzi nhema, oat bran, uye maapuro matsvuku kana iwe uchida kutanga kugadzikisa dumbu rako kamwe chete uye zvachose.
Kurovedza muviri kweaerobic (kufamba, kumhanya, nezvimwewo) kwakakosha kupisa mafuta, asi zvinosanganiswa nekudzidziswa kwesimba kana zvichibatsira kudzikisa chiuno nekukurumidza uye zvirinani. Saka sarudza maminetsi mashoma kubva pane yako yezuva nezuva maitiro ekusimudza uremu. Uye yeuka kuti kana zviyereso zvikasakwanira iwe, unogona kugara uchidzidzira muviri, chirango chinosanganisira kushandisa rako wega huremu.