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Sei zvakaoma kuderedza uremu - Mazano ekuderedza uremu - Pamusoro 10 inonyanya kufarirwa kudya - Kuvhiya kwakanakisa kurasikirwa uremu

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Sei zvakaoma kuderedza uremu:

  1. Chikafu chisina kunaka: Chimwe chezvikonzero zvinowanzoitika nei vanhu vachinetseka nekurasikirwa uremu kudya kwakashata. Kushandisa huwandu hwakawanda hwezvokudya zvisina kunaka zvine shuga nemafuta asina kunaka zvinogona kuita kuti uremu husingadzorwi huwedzere.
  2. Kusaita maekisesaizi: Kuekisesaiza kunoita basa rakakosha mukuderedza uremu. Pasina kurovedza muviri nguva dzose, zvinonetsa kupisa mamwe macalorie uye kuwana uremu.
  3. Kusarara zvakakwana: Kurara kwakakosha kuchengetedza hutano hwemetabolism. Kushaikwa kwekurara kunogona kukanganisa zviratidzo zvemetabolism zvinogadzirisa kudya, zvichikonzera kudyisa uye kuwandisa macalorie.
  4. Kusawirirana kweHormonal: Kusagadzikana kweHormonal, senge thyroid dysfunction kana polycystic ovary syndrome, inogona kutungamirira kuhuremu uye inogona kuita kuti zvive zvakaoma kuderedza uremu kuburikidza nekudya kwakakwana uye maitiro ekurovedza muviri.
  5. Mafungiro epfungwa: Zvinhu zvepfungwa, zvakadai sekushungurudzika uye kudya kwemanzwiro zvinogona kutungamirira kudyisa, zvichiita kuti uremu huve hwakaoma.
  6. Mishonga: Mimwe mishonga inogona kukonzera uremu, zvichiita kuti zviome kuderedza uremu kunyangwe vanhu vari kuita mararamiro ane hutano.
  7. Genetics: Genetics inogonawo kuita basa mukurema uye kufutisa. Vamwe vanhu vanogona kunge vaine genetic predisposition yekurema uremu, zvichiita kuti uremu huwedzere kunetsa.

Mukupedzisa, kurasikirwa nehuremu kunoda shanduko yehupenyu yakatsaurirwa nekutora chikafu chine hutano, kurovedza muviri nguva dzose, kurara kwakakwana, uye kugadzirisa zviri pasi pehutano izvo zvinogona kuita kuti uremu uwedzere. Kuonana nenyanzvi dzehutano kuona nekugadzirisa zvipingamupinyi zvinogona kuderedza uremu zvinokurudzirwa zvakanyanya.

Heano mamwe mazano ekuderedza uremu:

  1. Idya kudya kunovaka muviri uye kwakadzikama: Idyai michero yakawanda, miriwo, mapuroteni asina kusimba, uye zviyo zvakakwana mukudya kwako.
  2. Wedzera kurovedza muviri: Vavarira kuita kurovedza muviri nguva dzose, kwakadai sekurovedza muviri kwemoyo uye kurovedza simba, kwemaminitsi makumi matatu pazuva.
  3. Chengetedza kufambira mberi kwako: Kuongorora kufambira mberi kwako kuderedza uremu kunogona kukubatsira kuti urambe uchikurudzirwa sezvaunozadzisa zvinangwa zvako.
  4. Wana nguva yakakwana yekurara: Vavarira kuwana angangoita 7-8 maawa ekurara pahusiku kuti ubatsire kuronga kudya uye metabolism.
  5. Tonga kushushikana: Tonga kushushikana nemaitiro ekuzorora akadai sekufungisisa, kufema zvakanyanya, kana yoga kudzivirira kudyisa mupfungwa.
  6. Zvikafu zvakagadzikiswa uye zvine macalorie akawanda: Zvinwiwa zvine shuga, chikafu chejunk, uye svutugadzike inogadzirwa zvinofanirwa kuganhurwa kana kubviswa mukudya kwako.
  7. Tsvaga rutsigiro: Funga kutsvaga rutsigiro kubva kushamwari, mhuri, kana nyanzvi yezvehutano panguva yekurasikirwa kwako uremu.

Zvakakosha kuyeuka kuti hutano hwakanaka uye hunochengetedza uremu hunotora nguva uye kuzvipira. Zvishoma nezvishoma uremu huremu hwe1-2 pounds pavhiki chinangwa chakachengeteka uye chinogoneka kune vanhu vazhinji.

Heano gumi epamusoro ekudya anonyanya kufarirwa:

  1. Zvokudya zveMediterranean: Chikafu chemoyo chinosimbisa zviyo, michero, miriwo, mapuroteni asina kusimba, uye mafuta ane hutano akadai semafuta emuorivhi nenzungu.
  2. Paleo Kudya: Chikafu chinosimbisa kudya zvakakwana, zvisina kugadzikiswa chikafu chinofananidzira zvakadyiwa nevanhu vekare, zvinosanganisira nyama isina mafuta, michero, miriwo, uye nzungu.
  3. Atkins Diet: Kudya kwekabhohaidhireti kwakaderera kunosimbisa mapuroteni akawanda, kudya kwemafuta akawanda uye kunoderedza kudya kwemakhahydrates.
  4. Ketogenic Diet: Chikafu chakaderera-carbohydrate, chikafu chine mafuta akawanda chinomanikidza muviri kupinda mune metabolic mamiriro e ketosis, izvo zvinogona kutungamirira kukurumidza kurasikirwa.
  5. Kudya kweSouth Beach: Kudya kwakaderera-carbohydrate kunosimbisa mapuroteni asina kuonda, zviyo, michero, uye miriwo uye inorambidza mafuta akazara uye high-glycemic-index carbohydrates.
  6. WW (yaimbova Weight Watchers): Chirongwa chekudya chinopa mapoinzi kune chikafu chinoenderana nekoriori yavo, shuga, mafuta akazara, uye mapuroteni emukati, zvichibatsira vanhu kuwana huremu hwakadzikama.
  7. DASH Diet: Chikafu chine hutano hwemwoyo chinosimbisa michero, miriwo, zviyo, mapuroteni asina mafuta, uye zvigadzirwa zvemukaka zvine mafuta mashoma asi zvichideredza mafuta akazara, cholesterol, uye sodium.
  8. Kudya kweFlexitarian: Chikafu chinoshanduka chinobvumira kuti pane dzimwe nguva nyama uye chigadzirwa chemhuka chishandiswe uchisimbisa kudya kwezvirimwa.
  9. Iyo Zone Diet: Kudya kwakaderera-carbohydrate kunoenzanisa mapuroteni, makabhohaidhiretsi, uye kudya kwemafuta mune imwe chiyero chekugadzirisa mazinga e insulin uye kukurudzira kurasikirwa.
  10. Kuzvinyima Kudya: Chikafu chinosanganisira kuchinjana nguva dzekutsanya uye kudya kusimudzira uremu nekuvandudza hutano hwese.

Kuvhiyiwa kwekurasikirwa uremu kunowanzo kukurudzirwa kune vanhu vane body mass index (BMI) ye40 kana yepamusoro kana 35 kana yakakwirira nemamiriro ehutano ane chekuita nekufutisa, senge Type 2 chirwere cheshuga, high blood pressure, kana kufema kwehope. Heano mamwe maitiro akajairika ekurasikirwa nehuremu:

  1. Gastric Sleeve Surgery: Iyi nzira inosanganisira kubvisa chikamu chemudumbu kuderedza ukuru hwayo, kuderedza kuwanda kwekudya kwekudya uye kukurudzira kuora muviri.
  2. Gastric Bypass Surgery: Iyi nzira inosanganisira kugadzira homwe diki yemudumbu uye kudzoreredza ura hudiki, kudzikisira huwandu hwekudya uye kuderedza kutorwa kwezvikafu kusimudzira uremu.
  3. Adjustable Gastric Band Surgery: Maitiro aya anosanganisira kuisa bhendi rinochinjika kutenderedza chikamu chepamusoro chedumbu kugadzira homwe diki yemudumbu uye kuderedza kudya.
  4. Biliopancreatic Diversion neDuodenal Switch: Iyi nzira inosanganisira kubvisa chikamu chemudumbu uye kudzorerazve ura hudiki, kuderedza kudya kwekudya uye kutorwa kwechikafu kukurudzira kuora muviri.

Kuvhiya kuderedza uremu inogona kuva nemabhenefiti akakosha, kusanganisira kukurumidza kupera uremu uye kugadzirisa kana kuvandudzwa kwemamiriro ehutano ane chekuita nekufutisa. Nekudaro, zvakakosha kuti unzwisise kuti sarudzo yekuvhiyiwa uremu hunofanirwa kuitwa mushure mekunyatsotariswa nenyanzvi yezvehutano uye inowanzokurudzirwa mushure mekunge dzimwe nzira dzekurasikirwa uremu dzisina kubudirira. Zvakakoshawo kutora mararamiro ane hutano, akadai sekugara uchirovedza muviri uye kudya kunovaka muviri, mushure mekuvhiyiwa kwekureruka kuti uwane kubudirira kwenguva refu.


Kana iwe uchida kuva nazvo Gastric sleeve muTurkey kana Gastric Botox muTurkey nemitengo inokwanisika, unogona kutibata nesu.