Sei kushandisa 9 Nyore Strategies "takanga tisisanakidzwi" mberi cheshuga?

Nyore kuchinja zvokudya uye mararamiro, vamwe vanhu kungaita ropa shuga yomuropa kune dzose. Kana uchifarira tsika yakadaro, kusangana navo pasi!

Tanga kutamba mitambo

Kana uri kutyisidzirwa cheshuga, unofanira kuedza napo kutama. Researches vakaratidza kuti vanhu vane Type II cheshuga vanotora chikamu zvirongwa uremu dzakakwirira basa, ruzivo kanganwiro. Pane yakawanda uchapupu hunoratidza kuti kurovedza muviri inzira inoshanda chaizvo nzira kurwisa chirwere ichi. Kana iwe maekisesaizi nguva dzose, ungava zvakanaka kukwanisa kudzora insulin uye ropa shuga yomuropa. Edza kuita muupenyu hwako kuchinja nyore. Ungangove, iwe achakurumidza kuona kunobatsirawo.

Ita shamwari sinamoni

Ita yetea sinamoni kunogona kuderedza ropa shuga? Ongororo dzakaratidza kuti varwere Type II chirwere cheshuga vanoshandisa nekinamoni, shuga pamwero anodonhedza zvakakwana nokukurumidza. Kushandiswa nguva dzose pamusoro sinamoni mune zvokudya kunoderedza ropa shuga yomuropa. High kwevari antioxidants mune zviri zvinonhuwira anoita kwazvo chishandiso kudzorwa chirwere cheshuga. Ndokusasa nekinamoni oatmeal yavo kana kuwedzera izvozvo yogati, kubika pamwe maapuro, sinamoni anogonawo kushandiswa pachinzvimbo shuga iri kofi. Zvinofanira kucherechedzwa kuti turmeric nekumini kukanganisa muviri chokwadi. Ivo kuderedza iri anogumbura pezvakaitwa kazhinji zviri mumuviri womunhu, nechirwere cheshuga, uye jekiseni mumatunhu vari nani. The omesa zvokudya zvavo kuvandudza utano pasina nesimba.

Idya zvishoma dzvuku nyama

Edza kurega burgers, bhekoni uye Steak, izvozvo kuchakubatsira kukanganwa pamusoro cheshuga. Maererano Data nezvesayenzi, yakakwirira zviri simbi iri dzvuku nyama anoita jekiseni zvishoma inoshanda, uye vanogona kunyange kukuvadza masero pancreatic kuti insulin. Kuwedzera nyama zvigadzirwa kazhinji ane zvakawanda munyu uye nitrates, kuti chete kunosimbisa inokanganisa. Vaongorori Akaongorora mashoko ari mazana ezviuru zvevanhu. vanhu vaya warambidzwa tsvuku nyama zvaunodya, akaderedza mukana wokuti dzichiri cheshuga ne-matatu nezvishanu kubva muzana. Vanachiremba vari zano kusarudza miriwo zvinopa mapuroteni, zvakadai sebhinzi uye nzungu, uyewo kudya rakaonda huku uye zvomugungwa. Muchiitiko chino, zvaunodya zvichava nani zvikuru nokuda muviri wako.

Funga kueche kudya

In vegans ari zvokudya risinganyanyi mafuta uye mukuru mune faibha, mapuroteni uye zvinokosha mavhitaminzi uye zvicherwa. Inogona kukubatsira kuwana nepakati ropa shuga. Maererano muchidzidza, makumi mana nezvitatu muzana chirwere cheshuga vakatevera murume kueche kudya, dzinoderedza mishonga. Kana iwe zvokudya, kusanganisira nyama zvigadzirwa, nhamba iri makumi maviri nezvitanhatu kubva muzana. Paunosarudza romuriwo zvokudya, zvinokosha kuti kuyeuka-siyana. Vanhu vanoshandisa miriwo gumi akasiyana uye michero, makumi mana kubva muzana kashoma kutanga cheshuga pane vaya vakadya chete nehafu mari iyi.

Tanga kuita Yoga

A Indian ongororo diki yakaratidza kuti vanhu vachitambura cheshuga vakakwanisa kudzikamisa ropa shuga pashure kupinda weyoga makirasi. Psychological kunetseka kunogona kutungamirira kuwedzera shuga yomuropa muvanhu vane cheshuga, saka kuti yoga kunobatsira chinobata nokuti zvinobatsira kuderedza kunetseka. Edza kugara tichiita jooga kurovedza kutsungirira chirwere cheshuga nzira nyore uye zvakasikwa.

Edza mafuta hove

Nemafuta acids Omega-3, izvo varipo mumafuta hove, kubvumira kuramba mwoyo hwakanaka uye pfungwa. Ongororo Recent dzakaratidza kuti vabatsire uye kutsungirira chirwere cheshuga. Vatsvakurudzi vakaongorora migumisiro vanhu vakanga vaparadzwa mafuta hove kana kurapa kunonyaradza pfungwa. Nokuti vaya vakatora kodhi mafuta chiropa kurera huwandu kemikari adiponectin, izvo anoita uwandu shuga muropa, ichi zvakakonzera Kudzikamiswa ropa shuga pamwero uye yakanaka mafuta muviri. Mumafuta hove vane Anti-anogumbura zvivako, uye matambudziko jekiseni kunoenderana anogumbura pezvakaitwa mumuviri zvakananga. Saka, unogona kuedza kuwedzera mavhitamini aya zvaunodya kuvandudza mamiriro ako.

Mwero kunwa doro

Kana kushandiswa shoma, doro rinogona kukubatsira kudzora chirwere cheshuga ako. Mwero doro - kusvikira bhodhoro rimwe chete pazuva kuti vakadzi vaviri vanhu - kunoita jekiseni tibudirire mune chokuendesa shuga mumakamuri, mukuwedzera, netsvakurudzo kuti mwero doro kunoderedza ngozi yokuva mhando II chirwere cheshuga.

Regedza kusvuta

Kusvuta inokanganisa kwete chete uri kufema hurongwa. Vanhu nechirwere cheshuga, uye nokudaro vanosvuta dzine nhanho yomuropa somugumisiro chirwere hunowedzera zvakaoma kushandisa. It kunowedzera ngozi yematambudziko akadai upofu uye zvirwere kumwoyo. Ongororo dzakaratidza kuti chikonzero - chikakananda. Kamwe muropa romunhu, chikakananda kunowedzera ropa shuga pamwero panguva matatu-mana muzana. Saka, vanhu vane chirwere cheshuga vanofanira kukanganisa kusvuta nekukurumidza, zvikasadaro tsika iyi yakaipa kunogona kukuvadza zvikuru.

Funga nezvebasa

Nzira iyi zvikuru invasive. Operation - zviri zvikuru chakakomba pane muviri uye kushingaira mararamiro. Kunyange zvakadaro, vanofanira kuziva kuti kuvhiya kuderedza dumbu vhoriyamu nzira inobudirira kugadzirisa kukura chirwere cheshuga ari varwere zvikuru kufutisa. Maererano zvidzidzo, varwere vakawanda achirapwa wokuvhiya pashure ruregerero. Chirwere cheshuga anokanganisa uremu, uye anatomical kuchinja mudumbu uye ura, izvo zvinozoita kuti nani kugadzirwa mahormone chokuita kudzorwa jekiseni. Zvisinei, nzira iyi inoshandiswa chete dzinonetsa ezvinhu.