Munyaya ino, tichataura pamusoro sei omega 3 inobatsira kuderedza uremu. Uye zvakare, isu tinokupa mamwe anoshanda uye akareruka mazano anozokubatsira iwe kutarisira uremu hwako.
Omega 3 inoshandiswa kuderedza uremu
Kazhinji, kana uchiverenga nezvenyaya dzehutano, nyanzvi dzakawanda dzinoratidza kuti zvimwe zvekudya zvinogona kubatsira mukurasikirwa nekurema uye kugadzirisa kushanda kwemuviri. Imwe yadzo ihove, yakapfuma mumapuroteni, mavhitaminzi, amino acids uye omega 3 fatty acids, izvi zvinofungidzirwa kuti kukurumidza kukurumidza metabolism, sezvo ivo vanowanzo deredza kugadzirwa kweleptin, iyo hormone inotarisira kudzora kudya.
Ongororo yakaitwa yakaratidza kuti omega 3 inoshandiswa kuderedza uremu, ichitsanangura kuti mafuta ehove anoshandura adipose tishu inounganidzwa mumuviri kuita mafuta, kuitira kuti irase macalorie. Zviri nyore kuratidza kukosha kune mafuta acids mumuviri, ichiita mune akasiyana makemikari maitiro anogadzirwa mukati memuviri, ayo anozoshandura zvese zvinovaka muviri zvinopinda mairi kuburikidza nechikafu.
Simba rinodyiwa nemuviri wemunhu ndiwo macalorie anopiwa nechikafu. Nekudaro, zvese zviri mumakoriyumu anopinzwa kuburikidza nekudya, asi havasi vanhu vese vanopisa macalorie nenzira imwechete, nekuti kune zvipenyu zvine accelerated metabolisms uye zvimwe zvinodzikira.
Muviri unowanzo gara uchiita basa, saka unoshandisa simba rakawanda uye unofanirwa kuizadza kuburikidza nekudya, saka kudya kwezuva nezuva kunopedzwa kunofanirwa kusanganisira chikafu chezvirimwa nemhuka. Zvisinei, chiyero chezvokudya izvo munhu anoda zvinoenderana nezera, zvepabonde uye basa rinowanzoitwa.
Nekudaro, muviri une basa rekubvisa macalorie panguva yekuzorora, izvo zvinoenderana nechikamu pahuremu uye kuumbwa kwemuviri wemunhu mumwe nemumwe. Naizvozvo, iyo yakawanda muviri uye tsandanyama muviri wako une, iyo yakawanda caloric mazinga iwe uchapisa; Mukupedzisa, iyo yakakura vhoriyamu uye chikamu, iyo yakanyanya kudyiwa kweiyo caloric simba inodiwa nehupenyu.
Kuekisesaiza kwakakosha kana zvasvika pakudzikisa kana kuwedzera huremu hwemuviri, nenzira yekuti zvinotungamira mukusimbaradza basa remetabolism. Chinhu chakakosha ndechekuchinja kwehuwandu uye simba rinoshandiswa mukudzidziswa, kuitira kuti kunyangwe panguva yekuzorora kwemuviri, iyo metabolism inoramba ichishanda uye inoenderana neyakarongeka yayo.
Kana iwe wakafarira chinyorwa, tinokukoka iwe kuti uone uye udzidze mune inotevera link nezve muchero wemunyu wekuderedza uremu, uye kuderedza uremu. Kuchengeta muviri wako uye hutano hwako kwakakosha.
Pane mamwe matipi anogona zvakare kubatsira zvakanyanya kana iwe uchida kukurumidzira metabolism yako zvinobudirira, uchibatsira mukudya kune hutano uye kwakaringana, saka nyora pasi matipi aya:
idya kudya kwemangwanani nguva dzose
Kusvusvura kunonzi ndiko kudya kwakakosha kwezuva. Nechikonzero ichi, usasvetuka kudya kwemangwanani kwakanaka mangwanani nekuti iwe unoda kuti muviri wako ushande kuti utarise kuneta kwakanyanya kwauchazoendesa kwairi; kana zvisina kudaro, ichakwevera pane yako yakachengetwa glucose-ine reserves nechinangwa chekuzvipisa pachayo.
idya zvokudya zvishanu
Pane fungidziro isiriyo yekuti kana iwe ukadya zvakanyanya, iwe unochengeta metabolism yako ichishanda, izvi ndezvenhema zvachose. Zvakakosha kuti uve nemaitiro ekudya zvine mwero, kuitira kuti muviri wako ugare uine hutano.
kudya mapuroteni
Mapuroteni mazhinji anodiwa nemuviri ndeemhuka uye akakosha muchikafu, nekuda kwekuti muviri unoashandisa kugadzirisa matishu akakuvadzwa. Mapuroteni anotora nguva yakareba kuti muviri utore, asi anoshanda kuvaka tsandanyama.
Kune madyiro akavakirwa pakudya kweprotein chete, nekuti kudya kwaro kwakakwira zvakanyanya uye kunounza kunzwa kwekuguta. Saizvozvowo, macarbohydrates anokosha.
Usakanganwa carbs
Idya zviyo zvakakwana kana zviyo zvakaderera-glycemic zvakapfuma mumacarbohydrates uye fiber, sezvo zviri izvo zvinopa simba rakanakisa. Usavanzvenga, nekuda kwekuti iwe unofunga kuti zvakaipa kumuviri wako, chaunofanirwa kudzivisa kudarika manwiro avo, nekuti mupfungwa iyoyo vanokuvadza hutano nekukonzera kuwedzera kwe triglycerides uye cholesterol.
Kushandisa omega 3
Idya hove dzakawanda, nekuti ndechimwe chezvikafu zvine omega 3 fatty acids uye inobatsira inononoka metabolism, kunewo nzungu ine ichi chechimiro chemakemikari chikamu, senge walnuts. Omega 3 ine hutano uye inobatsira mukudzivirira zvirwere zvemoyo.
dyisa tsandanyama dzako
Ipa tsandanyama dzako simba ravanoda nezvokudya zvine mapuroteni akawanda, kusanganisira hove, huku, uye nyama.
Inwa mvura
Inwa mvura nguva nenguva, kuitira kuti iwe ugone kuita metabolism yako. Uyezve, iwe uchabvisa chepfu, iyo ichauya inobatsira, nokuti iwe uchadya zvishoma.
Gadzirira mabiko akareruka
Usaenda kunorara usina kudya, nokuti kana vanhu vakarara, ivo vachiri kupisa macalorie panguva iyoyo yekuzorora, kunyange zvishoma. Zvaunofanira kufunga nezvazvo inguva yauchadya, usati waenda kunorara.
dzora mafuta
Idya mafuta ane hutano hwemoyo chete, seaya anowanikwa musalmon, avocado nemafuta emuorivhi, sezvo mafuta akawandisa achakuvadza muviri wako. Vanhu vakafutisa vane mikana yakawanda yekuve nehigh blood cholesterol uye vari panjodzi yeBP.
shongedza hupenyu hwako
Iyo inonhuwira inoburitsa yakakwira simba rekushandisa, ichiva ine simba kupisa mafuta panguva yekugaya. Naizvozvo, zvinonhuwira zvishoma muchikafu chako zvinogonesa zvirinani zvinovaka muviri.
Tevere muvhidhiyo, nyaya yemafuta acids ichabatwa pairi, sezvo zvichiratidzwa nesainzi kuti omega 3 inoshandiswa kuderedza uremu. Nakidzwa nayo!