Kuzvinyima Kudya
Back Clinic Intermittent Fasting. Kune vanhu vazhinji, kutsanya zuva rese uyezve kuva nekudya kwakanaka kwemanheru ndiyo nzira yakanakisa yezuva rekutsanya. A diki calorie mvumo panguva yekutsanya ndeye 500-600 makorikori. Imwe 500 calorie kudya inogona kuva yakakura, asi iwe unogona kukwanisa kuwana mini-kudya kana ukaedza kuparadzira macalorie kupfuura kudya kwemanheru, masikati, uye kudya kwemangwanani. Zvisinei, varume navakadzi vazhinjisa vanowana kuti kudya chitsama chiduku bedzi kunorapa marwadzo enzara kwenguva pfupi uye zvomenemene kunoita kuti vanzwe nzara yezuva rose. Naizvozvo zvakajairika kuti udzivise snacking pamazuva ekukurumidza uye chengetedza makorikori ako kusvika wawana chikafu chakazara chine hutano.
Pamusoro pekuve nyore kune vanhu vazhinji, kutsanya kwepakati kunoshandawo pakurasikirwa nehuremu, sezvo unenge watsanya kwenguva refu. Ongororo yakabvunzwa muzvinhu zvinopesvedzera uremu pa5: 2 kudya kwakaratidza izvi. Ongororo yemibvunzo yedu yekuongorora yakawana kuti kutsanya kweanopfuura maawa e20 pazuva rekutsanya kwakatungamira mukurasikirwa kukuru kupfuura kutsanya kweasingasviki maawa gumi nematanhatu. Pane zvakawanda zvinobvira tsananguro dzesainzi dzekuti sei izvi zvingadaro. El Paso Chiropractor Dr. Alex Jimenez anotsanangura uye anopa nzwisiso yeiyi nzira yekudya yave iripo kubva mambakwedza enguva.
by Dr Alex Jimenez | Zvokudya, Kuzvinyima Kudya, Natural Health, Kuonda, Wellness
Pakave nekukurukurirana kukuru pamusoro pezvakanaka zvekutsanya kwepakati (IF) munharaunda munguva pfupi yapfuura. Paul Jaminet anotaura basa rawo mukushanda kwemasabetism pamwe chete nebasa rekuwedzera simba rekudzivirira zvirwere. Mutsva yake, Health Diet, anokurukura kuti sei kana zvichigona kubatsira kune avo vanoedza kurerutsa, pakati pezvimwe zvikomborero.
Kutsanya kwekupedzisira ndeye muenzaniso wekudya apo iwe unofambisa pakati penguva yekutsanya uye kudya. Hazvirevi chinhu chipi nechipi nezvezvokudya izvo, asi panzvimbo pazvinofanira kudyiwa newe. Kune nzira dzakawanda dzakasiyana dzekutsanya, izvo zvose izvo zvinoparadzanisa mazuva nemavhiki ekudya nguva uye nguva yekutsanya.
Vanhu vazhinji vanotsanya; zuva nezuva, pavanorara. Kutsanya kunowanzova nyore sekutarisa izvo. Iwe unogona kunwa mvura, kofi, tei nezvimwe zvisati zviri-caloric, kunyange zvazvo pasina chikafu chinobvumirwa munguva yekutsanya nguva. Mamwe maitiro ekutsanya kwepakati pfupi anobvumira zvishomanana zvezvishoma-calori zvokudya. Kutora zviyero zvinowanzobvumidzwa panguva yekutsanya, chero bedzi pasina ma koriori mavari.
Kubvira pakuonekwa kwekushanduka-shanduka, kutsanya kwepakati pekunge kwave kuve kuitika kwemazuva ose. Kwakange kusina maresitorendi, hapana mabhuku ezvitoro kana mabhizimisi, uye zvokudya zvakanga zvisiri nyore nyore kusvika kana zviri nyore kuuya sezvazviri nhasi. Kana kuti kwakanga kusina maziso, mapfupa ezvipfuwo masikati, mapurogiramu kana rudzi rwekuvaka uye netsika yatiinayo munyika yanhasi. Izvi zvinoreva kuti zvinonyanya kuitika kuti paleo vedu vakave nemazuva apo vaidya zvishoma kana vasingadyi, uye zvichida vakatamisa maawa 12-16 pakati pezvokudya nguva dzose.
Nokudaro, kana kutsanya kwepakati nepakati chikamu chenhaka yedu, uye kuti inogona kubatsira mumamwe mamiriro ezvinhu, Yayo haina kutendwa kuva chimiro chakanaka chevanhu vose. Sei? Nokuti cortisol inogona kukwidziridzwa nekutsanya. Chimwe chezvinhu zvinokonzerwa ne cortisol ndezvekuti inomutsa kubuda kweropa. Kune mumwe munhu ane ropa rekuisa glucose zvinetso zvinetso, kutsanya kunogona kuita kuti vawedzere.
Izvi zvakaratidzwa kakawanda nevarwere vakawanda. Varwere vakawanda vane kusagadzikana kwehuga kweropa. Uye kazhinji haisi sekururamisa se "shuga yepamusoro yeropa" kana "shuga yepasi shoma". Vanowanzova nekubatana kwezvose (zvinokanganisa hypoglycemia), kana kusanganiswa kwemashuga emagazi ayo, kunze, haanzwisisi. Vanhu ava havasati vachidya Standard American Diet. Vazhinji vavo vari paleo-type kana pasi-carb dietplan. Kunyange zvakadaro vane nhaurwa yehuga yeropa.
Mune zviitiko izvi, cortisol dysregulation inenge nguva dzose inokonzera. Pose apo varwere ava vanoedza kutsanya, kurasika kwavo kwehuga kunowedzera. Yaro yakagara ichicherechedza kuti shuga yeropa inowanikwa muZ90 uye kunyange pasi pasi ye100 yakanyorwa kubva pakutsanya, pasinei nokuti ivo vari kudya gorosi-duku, paleo-rudzi rwekudya.
Ndokusaka kutsanya kwepakati pfupi hakuwanzokurudzirwa kune avo vane hurongwa hwehuga hwehutano hwemashuga. Pane kudaro, yakaronga kuti vadye maawa ose e2-3. Izvi zvinobatsira kuchengeta shuga yakasimba yeropa masikati uye inodzivirira cortisol nemamwe mahomoni anokonzera kufanana ne epinephrine uye norepinephrine kubva pakubatanidzwa. Apo varwere vanga vachitsanya uye vachiwana shuga yepamusoro yehuga yekuverenga ropa vanoshandura kuti vadye nenzira iyi, nhamba yavo yehuga yeropa inowanzomhanyira.
Pane nharo yekukakavara pamusoro pokuti kudya kwemaawa ose e2-3 "akaenzana" sei pakuona kwekushanduka. Asiwo haasi kutyaira mumugwagwa kana kuramba uchikwira kusvikira 2: 00am pa Facebook. Haisi mitemo yemitemo, kunyange zvazvo paleo template iripo kutitungamirira. Izvi zvinofanirawo kuva chiyeuchidzo chokuti hakuna "humwe huwandu hunoenderana nezvose" kana hunoenda kune hutano hwehutano. Kubudirira kwehutano kunoenderana nekutaura navo nekutsanangura nzira dzepasi.
Kuwanda kwemashoko edu kunogumira kuchiropractic uye kukuvara kwepamuviri nemamiriro. Kuti ukurukure zvisarudzo pamusoro pehurukuro, tapota ivai vakasununguka kubvunza Dr. Jimenez kana kuti tibvunzane nesu pa 915-850-0900 .
NaDkt Alex Jimenez
Zvimwe Zvinyorwa: Wellness
Utano hwakakwana uye hutano hwakakosha pakuchengetedza kukodzera kwakanaka kwepfungwa nemuviri mumuviri. Kubva pakudya kudya kunovaka muviri pamwe nekudzidzira nekuita mabasa epanyama, kurara nguva yakawanda nguva dzose, kutevera hutano hwakanaka uye hutano hwakanaka hunokwanisa kuguma nekubatsira kuchengetedza hupenyu huno. Kudya michero yakawanda uye miriwo zvinogona kufamba nenzira yakareba pakubatsira vanhu kuva noutano hwakanaka.
by Dr Alex Jimenez | Zvokudya, Kuzvinyima Kudya, Natural Health, Kuonda, Wellness
Kudya kwemazuva mashoma hakusi kudya, asi chirongwa chekudya chinofanirwa kukurumidza kupera kurasikirwa kwemafuta uye kukura kwemasusu zvichienzaniswa nemararamiro ezvokudya. Inokurudzirwa zvikurukuru kubva munharaunda yezvesayenzi, zvisinei, hakusi kutsvakurudza kwesayenzi (sekutanga kwaFebruary 2014) avo vakatsigira kutsanya kwekutsvaga kuti vawane musuru asi vachirasikirwa.
Nekugadziriswa kwemagetsi, kushanya kwenguva pfupi kunogona kutungamirira kuderedza kuderedza. Muchiitiko chechangobva kuongororwa (Varady, 2011) uye kuchangobva kuongororwa kwechirongwa chechipatara (Harvie et al., 2011), vanyori vazhinji vakafunga kuti kudya kwepakati pezuva uye zuva nezuva rinorambidza zvakakwana mukusimudzira kuora kwemairi muhuwandu hwehuwandu hwevanhu. Hapana tsvakurudzo yekusangana yakamboitwa nevatambi vanoda kubhadhara simba, muscular size, uye basa.
Inopindirana Kutsanya Nzira & Sayenzi Rutsigiro
Pakave nenzira dzakawanda dzakarongedzerwa dzekutsanya kwepakati pfupi, kubva pakupedza kudya kumwechete zuva rimwe nerimwe kuti udye zuva rimwe nerimwe. Nyaya yezvokudya izvi inokurudzirwa kuburikidza newebhu, blogs, uye mabhuku akabudiswa nemishonga uye vanofarira kudya.
Kusvikira ikozvino, pasinei nekutengeserana kwekutsanya kwemazuva mashoma munharaunda yemitambo, kune mashoma mashomanana akachengetedzwa, tsvakurudzo yesayenzi inotsvaga migumisiro yekutsanya kwemashure kwekugadzirwa kwemuviri nekushanda mumatambi. Iye zvino, ruzhinji rwehuchapupu hwezvesayenzi hwehutano hwakabatsiro hwekutsanya kwemazuva mashoma hwakasvika kubva pakudzidza kwemhuka (Longo naMattson, 2014) uye zvisingadadiwi zvekutsanya kwemazuva mashoma zvakabva kuvarwi vechiMuslim muRamadan (kuongorora: (Chaouachi et al., 2009), vose vane kodzero yekushandurirwa munharaunda yose yevashandi.Unyanya kutsvakurudza kwevanhu kwakawedzerwa kugadzirisa zvinowanikwa mumhuka, zvidzidzo zvakawanda zvakave nevarwere vane chirwere kana mamiriro (eg Rheumatoid arthritis, kuwedzera kwehutano, nekuwedzerwa) panzvimbo pane vanhu vakagwinya, vane simba.
Kufananidzwa Pakati Pemagariro
Nzira dzakasiyana-siyana dzekutsanya dzinoitika dzinowedzera kusimbisa kusiyanisa kwavo (uye naizvozvo inonzi yakakwirira) zvisinei, panewo kufanana kwakawanda. Pakati pezvibatsiro zvechimiro che caloric control ndechokuti inobvumira vanhu. Panzvimbo yekubatanidza "chido" ne "panic" kana "kuda" (Ganley 1989), "nzara" inogona kunge ichangobva kubatanidzwa ne "kubudirira" kana "kudada", kana kuti kungodzingwa.
Zvechokwadi, nemhando ipi zvayo, kune nguva inokosha yekuchinja yevhiki dzinenge 3-6 iyo iyo muviri wemunhu nepfungwa zvinoshandiswa pakuita purogiramu itsva yekudya (Longo naMattson, 2014). Nguva iyi inogona kunge isinganyanyi kunakidza, sezvo kuregererwa kudya kwaive kwakanyatsobatanidzwa ne nzara yakasimba, kusagadzikana, kurasikirwa kwesimba, kurasikirwa kwebiibido, pamwe chete nemamwe matambudziko asina kudiwa (Dirks neLeeuwenburgh 2006; Johnstone 2007; Heilbronn, Smith, et al. 2005 ). Kana muviri wakajaira, zvisinei, nzara dzinogona kuderera uye mafungiro angave akanaka kune zvakasiyana nekutanga purogiramu ikatanga. Kuwedzerwa mafungiro uye kuderedza nzara pamakorori anochengetedza zvinowanikwa kune vamwe (Wing et al. 1991) kunyange zvazvo kwete (ex. (Heilbronn, Smith, et al., 2005) tsvakurudzo.
Kutsanya kwekupedzisira hakusi chirongwa chekurasikirwa kwemahombe pa se; chete kana makorogi akadzivirirwa mumwe munhu acharasikirwa. Kunyangwe kutsanya kwemasikati ndeimwe nzira yekugadzirisa kudya kwekariyori yakazara yekuwana kurasikirwa kwemazivi (Varady et al., 2009; Varady, 2011; Harvie et al., 2011), hakuna kumbove nekuongororwa kwazvino kusvika kune vavatambi vanoisa mberi pakuchengetedza uturu hweusimba uye simba. Muzvokwadi, kune maonero anopesana pamusoro pekuda kwekwenyanzvi kwekorori. zuva rega-calorie rinorambidzwa zvikuru kukurudzira kuonda kwemaviri (Varady, 2011; Johnstone, 2007).
Zvose izvi zvinosimbisa kukosha kwehutano hwezvokudya zvekudya zvinopedzwa. Mishonga yakadai seFiber, mafuta, maprotheni, mavitamini, uye amaminera anokosha kuti uve nehutano hwakanaka uye, nokuti michero haidyi panguva yekutsanya, inonyanya kukosha pakurambana nekutsanya. Uyezve, kunwa mvura yakawanda kwakakurudzirwa zvose kuti igare hydrated uye kuderedza nzara. John Berardi wekufananisira kudya (ona "Mamwe mashoko") anobvumira mapupa ehodhi, green tea, uye branched chain amino acids munguva yake yekukurumidza, asi hazvizivikanwi kuti izvi zvinowedzera kuchinja chido chekudya, simba remuviri, hutachiona hwehutano / kuputsika, kana kutsanya mukati.
Kudzidzira uye Kuchengeta Kusingagumi
Zvokudya zvose zvenguva pfupi zvinogona kunge zvinokuvadza kumitambo yevashandi nekuda kwezvikonzero zvakawanda. Pakutanga, kudya kwepedyo nekushandira kwako kunokosha kuti zvive zvakanaka, kuporesa, nekuwana musimba (Aragon naSchoenfeld, 2013). Chechipiri, kukura kwekunetseka kunogona kudzivisa kuterera mune zvekuwedzerwa kuwedzerwa mikana yekupedza-kudya zvokudya kana yavapo (Hawks neGesi, t 1998). Pasinei nekutenda kwakanyanya kuti iwe uchapisa mafuta akawanda kana iwe uchizoshanda uchisimbisa, kuita chiito chekuita zvemaitiro munguva yekutsanya hakubatsiri (kuongorora: (Schoenfeld 2011)). Actually:
- Kuita maitiro aerobic mushure mekudya makidhahydrates hazvidziviriri mafuta okusvibiswa (Febbraio et al., 2000; p Bock et al., 2008),
- Kuita zvekuita zvekuita zvakagadziriswa kuchaitawo kukurudzira kuderera kwemaonda masimba, sezvo musisi inopiswa kuti ive mafuta (Lemon naMellin, 1980),
- Kushandisa panguva yekutsanya kazhinji hazviiti kuti munhu aite basa rakakwana. Kusiyana neizvi, kuve nesimba rinowanikwa zviri nyore kunobvumira kushanda kwakanaka kunopisa pane mamwe makoriyori zvakakwana uye kutungamirira kune zvakakosha zvikuru (Loy et al., 1986; Schabort et al., 1999),
- Kushandisa panguva yekutsanya, kudyidzana kwenyika kunoderedza kusimba uye kushandiswa kwakasimba uye kunogona kuwedzera njodzi yekukuvara (Johnson naLeck, 2010).
Kune zvishoma zvidzidzo zvinowedzera kukosha kwekudzivisa kudzidzira muzvitsva uye kurongedza nyika, asi zvinotarisirwa kuti pfungwa imwechete inobata zvechokwadi.
Kuzvinyima kwekutsanya kunorayira kudya zvimwe 5 gramu BCAAs musati maita basa kana muchiita panguva yekutsanya kwenguva. Hapana humwe uchapupu hunofananidzira izvozvi, kunyange zvazvo ichi chechi yeBBCAA muropa rako ichiyerera zvinyorwa zvinogona kubatsira kuchengeta mapuroteni emuviri mukati mekuita. Mune rumwe ruzivo, kuvharwa kweABCAA isati yatanga kuita basa muhutori hwakatsvaira kusimbisa hutano mune rimwe boka revanhu pane rated incremental exercise test (Varnier et al., 1994). Nokudaro kuti unogona kufara kudya kwakakwana iyo inotevera post-workout vatsigiri vanopawo zano kuronga purogiramu yako, asi vanowanzotadza kukoshesa kukosha kwekugadzirira kushanda kwekudya.
Sezvaunogona kuona, mapurogiramu ose ezvokudya anowanzoita nheyo yenguva dzose yekugadzirisa "kudya" uye "kudya" nguva. Nokuti hapana imwe nzira iyo inofanirwa zvikuru shanduro dzakawanda dzezvokudya izvozvo zviripo. Uyezve, vamwe vanhu vanoedza kutsanya vanoshandisa musanganiswa wemagariro ezvino kuti vawane nzira inobatsira.
Chinonyanya kukosha, kutsanya kwepakati pfupi hakuratidziri kuvakadzi vane pamuviri, vakadzi vari kuyamwa, vanhu vane chirwere cheshuga, kana vamwe vanhu vanoda kufarira zvakasimba shuga yavo yeropa. Mukuwedzera, hakuna kumbove nekudzidza kune vatori vechikamu avo vari pasi pehutano hwakanyanya, vakwegura zvikuru, kana kuti vaduku zvikuru.
Kuwanda kwemashoko edu kunogumira kuchiropractic uye kukuvara kwepamuviri nemamiriro. Kuti ukurukure zvisarudzo pamusoro pehurukuro, tapota ivai vakasununguka kubvunza Dr. Jimenez kana kuti tibvunzane nesu pa 915-850-0900 .
NaDkt Alex Jimenez
Zvimwe Zvinyorwa: Wellness
Utano hwakakwana uye hutano hwakakosha pakuchengetedza kukodzera kwakanaka kwepfungwa nemuviri mumuviri. Kubva pakudya kudya kunovaka muviri pamwe nekudzidzira nekuita mabasa epanyama, kurara nguva yakawanda nguva dzose, kutevera hutano hwakanaka uye hutano hwakanaka hunokwanisa kuguma nekubatsira kuchengetedza hupenyu huno. Kudya michero yakawanda uye miriwo zvinogona kufamba nenzira yakareba pakubatsira vanhu kuva noutano hwakanaka.
by Dr Alex Jimenez | Zvokudya, Kuzvinyima Kudya, Natural Health, Kuonda, Wellness
Kunyange zvazvo chokwadi chiri netsika yekunyengedzwa nenguva, kudya uye maitiro ekurovedza muviri zvakabva mune sayenzi. Mabatsiro akawedzerwa. Ngozi dzakaderera. Panguva iyi sayenzi inotora chigaro chekudzokera kumushambadzi.
Mumwe munhu haafaniri kutarisa chero mberi kune izvo zvinowanzoitika zvekutsanya kwepakati pekutanga kune mufananidzo mukuru. Vatsigiri vekutora mapurogiramu ekudya, kusvikira maawa 24 pavhiki, zvose zvese senzira yakachengeteka uye inobudirira yekuvandudza hutano uye hukama. Izwi iro rave riri kusvika kune dzimwe nzeve dzakawanda sekupera.
"Parizvino, isu tiri muhutano hunokosha hwokutsanya," anodaro Brad Pilon, nyanzvi yekutsanya nguva nenguva uye munyori wepanhau Eat Stop Eat. "Yakava yakakurumbira zvikuru."
Kuzvinyima kutsanya: Ziva Chokwadi
Izvozvo zvingava zvakakurumbira, chaizvoizvo, kuti iri kuenda kune imwe nzvimbo yenharaunda, inoratidza Pilon. Uye kana chimwe chinhu chikava fad, kwekanguva kwenguva pfupi kunyange zvazvo yakakurumbira, zvinetso zvakawanda zvinowanzoitika. Kune rimwe, anotaura, nyanzvi yezvokudya uye vanachiremba vakawanda vane tsika yekuregerera mafashoni kubva paruoko. Saka vatengi nevarwere vavo, asi vachidzivirirwa kubva kune zvinotaurwa nevashumiri vekudya vanopedza kudya, vanokwanisa kurasikirwa nezvakanakira kutsanya zvakarurama.
Asi chimwe chinonetseka ndechokuti vanosimudzira kudya kwepakati pfupi vachada, zvichida vasingazivi, vanokurudzira maitiro akawandisa, akadai sokuzvinyima. Izvi zvinoratidzwa mumifananidzo iyo inofambidzana nemitauro mitsva ichangobva kuitika pamusoro pe "kudya kwekutsanya" kana kunyange "5: 2 kudya." Kazhinji, inoratidza vanhu vanodya zvinhu zvakawanda zvepamusoro-koriori, zvokudya zvakakora-mafuta, semafuta, mafriji eFrench cake. Izvo zvinoreva kuti kana iwe ukatsanya mazuva maviri pavhiki, unokwanisa kudya zvakawanda mumazuva masere mashanu.
Hazvina kudaro, taura vatsigiri vanononoka kutsanya. Vakatora nguva yekutsanya mukati: kudya zvine njere nguva yakawanda yenguva, usadye chinhu kwenguva refu nguva dzose, nguva dzose (zvichida kamwe kamwe pavhiki, nyika, pane "zuva rokubiridzira" rakatemerwa). Kune chidzidzo, vanosimbisa, kutsigira hutano hwehutano hwekuchenjera.
Iko kune chokwadi chikwata chikuru chetsvakurudzo chekutsigira hutano hwekubatsira kwekutsanya, kunyange zvazvo vazhinji vavo vakaitwa pamhuka, kwete vanhu. Kunyange zvakadaro, mhinduro dzave dzichivimbisa. Kutsanya kwakaratidzwa kunatsiridza vanhu vanorwara, kuderedza kushungurudzika nekuchengetedza chiyeuchidzo nekudzidza basa, yakabva kuna Mark Mattson, mukuru wevanopinda mu National Institute on Aging, chikamu cheSouth Institutes of Health. Mattson akaongorora hutano hwakanaka hwekutsanya kwepakati pamwoyo yehutano uye huropi mumakondohwe, uyewo akaziva nezve "kunyatsogadziriswa kwevanhu" mukati mevanhu "kunze kwehutano hwemuviri huwandu" (J Nutr Biochem 2005; 16: 129- 37).
Pane mazano mazhinji pamusoro pekuti kutsanya kunopa hupi hwehupenyu, anodaro Mattson. "Iyo yatakatsvakurudza yakawanda, uye yakagadzirira miedzo yekuongorora, ndiyo pfungwa yokuti panguva yekutsanya, masero ari pasi pekunetseka," anodaro. "Uye ivo vanopindura kunetseka zvakanakira kuburikidza nekuvandudza mano avo ekugadzirisa mamwe matambudziko uye, zvichida, kuti varwise chirwere."
Kunyange zvazvo izwi rokuti "kushungurudzika" rinowanzoshandiswa mupfungwa isina kunaka, kutora mutumbi uye pfungwa zvinobatsira. Funga nezvekurovedza muviri, iyo inomanikidzika, kunyanya, mutsara uye yemwoyo yematambudziko. Saizvozvowo kana iwe uchipa mutumbi nguva yekudzoka, inowedzera kusimba. "Pane kuenzana kukuru pakati pemasero anoita sei kumanikidziro ekurovedza muviri uye kuti masero anonzwa sei nekutsanya kwepakati," anodaro Mattson.
Ongororo Yokuwedzera: Kutsanya Kwemasikati
Mattson akakonzera kuongororwa kwakawanda kwekuwedzera kwekutsanya nekugadziriswa kwemazuva. Mune rimwe, vanhu vakuru vanorema vane purogiramu ine mwero vanoshandisa chete 20% yemafuta avo ezvakanaka vanoita mumazuva akasiyana (Free Radical Bio Med 2007; 42: 665-74). Vatori vechikamu vakanamatira kune kudya kwakarashika 8 muzana yehutano hwavo hwekutanga pakutanga mwedzi mitanhatu. Vakawanawo kuderera kwezviratidzo zvekunyanya kunetseka nekuputika, nekuvandudzwa kwezvikwangwani zvakasiyana uye zviratidzo zvine chokuita nehutenda.
Mune imwe dzidzo, Mattson nevamwe vaaishanda navo vakatsvaga migumisiro yemazuva mashoma uye anoramba achishandiswa pakurasikirwa kwemazivi uye mararamiro akasiyana-siyana (akadai semamiriro ezvinhu akafanana nekenza yemazamu, chirwere cheshuga nemararamiro epfungwa) pakati pemukomana wechidiki (Int rheumatoid arthritis 2011; 35- 714). Vakaona kuti kuwedzera kurasikirwa kwemazivi, insulin senzwi uye dzimwe hutano hwakakosha iyo iyo mitemo yaive yakagadziriswa sekudziviswa kusingaperi.
Mattson akaongororawo zvidziviriro zvekudzivirira nekutsanya kune neuroni. Iwe haufaniri kudya 10 - maawa 16, ipapo muviri wako uchaenda nesimba, uye mafuta acids anonzi ketone angangozobudiswa muropa. Yakave yakaratidzwa kuchengetedza memori uye kudzidza zvinoreva zvirwere zvirwere mupfungwa, pamwe chete naMattson.
Asi zvichida hazvirevi kuti kutsanya kunobatsira mararamiro ehutano, pamusana pega, nokuti zvinokonzera kuderedzwa kwekodori inowanikwa (kana, mune mamwe mazwi, hausi kudya kwemazuva asina kuchengetedza, izvo zvinogona kukonzera caloric kupfuura pane kukanganisa). Izvozvo zvinoratidzika, zvishoma, kuva chokwadi mukutapukisa zvirwere sekenza mumakonzo, maererano naDean Stephen Freedland, purofesa wehuroyi urology uye chirwere kuDuke University Medical Centre muDurham, North Carolina.
"Kurongeka kweCororic, kusagadzikana kwezvokudya zvinovaka muviri kunze kwekushaya zvokudya zvinovaka muviri, ndiyo chete nzira inoshandiswa yekuenzanisira yekuratidza kuti inowedzera kupona muzvikara zvezvipfuwo," Freedland nevamwe vaaishanda vakataura mukutsvaga pamusoro pemigumisiro yekutsanya kwepakati pekenza yeprostate kukura mumakonzo (Prostate Cancer Prostatic Dis 2010; 13 : 350-5). Kubva pakudzidza, mbeve dzakatsanya kaviri kwevhiki kwemaawa 24, asi dzakange dzisina kubvumirwa kudya pane rusununguko. Mumazuva, mbeve dzinopfuura. Havana kurasikirwa nehutemi. Kudya kwemazuva mashoma uchishandiswa kubhadhara kudya kwakanyanya "hakuna kuwedzera maitiro akabudirira kana kutadza kunonoka kutenderera kukura," yakagumisa kudaro.
Kuvandudza hutano, chinangwa chinofanira kuve nekuderedza uremu kuburikidza nekuderedza iyo yose yakawanda yekoriji inopedzwa, inoratidza Freedland, pane kungofungisisa kana iyo iyo makori inopedzwa. "Kana iwe [usingakwanisi] kudya mazuva maviri vhiki imwe neimwe, uye kudzivisa zvaunodya mamwe mazuva mashanu, iwe uchatora uremu. Ndiyo imwe nzira yekuderedza uremu, "anodaro. "Handizivi kuti inoshanda chero ipi zvayo iri nani kupfuura kugadzirisa pasi mazuva masere vhiki imwe neimwe."
Vanhu vanofanirawo kuva vasina chokwadi mumabhuku akanyorwa kune vanhu vakawanda vanotsanangura senzi shure kwekutsanya kana imwe nzira yehutano, "anodaro. Chimwe chinangwa chekunyorera inoverengeka pamusika wevatengi, mushure mezvose, zvinenge zviri kutengesa mabhuku akawanda sezvaunogona. Vanyori vanowanzopa humwe uchapupu, asi vachiregeredza chokwadi uye zvavanoita. "Izvo zvine zvakawanda zvakanyanyisa kana iwe ukanyora bhuku."
Kuwanda kwemashoko edu kunogumira kuchiropractic uye kukuvara kwepamuviri nemamiriro. Kuti ukurukure zvisarudzo pamusoro pehurukuro, tapota ivai vakasununguka kubvunza Dr. Jimenez kana kuti tibvunzane nesu pa 915-850-0900 .
NaDkt Alex Jimenez
Zvimwe Zvinyorwa: Wellness
Utano hwakakwana uye hutano hwakakosha pakuchengetedza kukodzera kwakanaka kwepfungwa nemuviri mumuviri. Kubva pakudya kudya kunovaka muviri pamwe nekudzidzira nekuita mabasa epanyama, kurara nguva yakawanda nguva dzose, kutevera hutano hwakanaka uye hutano hwakanaka hunokwanisa kuguma nekubatsira kuchengetedza hupenyu huno. Kudya michero yakawanda uye miriwo zvinogona kufamba nenzira yakareba pakubatsira vanhu kuva noutano hwakanaka.
by Dr Alex Jimenez | Zvokudya, Kuzvinyima Kudya, Natural Health, Kuonda, Wellness
Zvidzidzo zvakaratidza kuti kuderedza huwandu hwekodori yakashandiswa, kazhinji ne30 kusvika ku40 yepakati, inowedzera hupenyu hurefu nechetatu kana kupfuura mumhuka zhinji, kusanganisira michero yemichero, nematodes nemakonzo. Asi gweta rinoramba riri kunze, kana rinosvika pakakorori kudziviswa mu primates nevamwe.
Kunyange zvazvo dzimwe dzidzo dzakaratidza kuti madhimoni anodya zvishomanana anorarama kwenguva refu, kutsvakurudza kwakagumisa kuti kudziviswa hakurevi kupedzana kwemazuva ehupenyu mune dzimwe mhando dzemonke. Chikamu chemashoko chinosimbisa pfungwa yokuti kuderedza kudya kunoderedza ngozi dzezvirwere dzinowanikwa mukukwegura uye dzinowedzera nguva yeupenyu huchishandiswa mune hutano hwakanaka, kunyange kana tsvakurudzo inogumisa kuti kudziviswa hakubatsiri vanhu kurarama kwenguva refu.
Kana mumwechete zvake aigona kutora zvigaro izvo asina kushaya nzara nguva dzose. Mumakore achangopfuura vatsvakurudzi vakaisa pfungwa pachirongwa chinozivikanwa sekutsanya kwepakati sechisarudzo chechivimbo chekuenderera mberi kwekoriori kudziviswa.
Kutsanya kwemazuva mashoma, kusanganisira zvinhu kubva pamitambo yakasiyana-siyana yezuva yekudyira kudya kana 2 pamazuva chaiwo evhiki, inogona kukurudzira huwandu hwehutano huripo hunovhiringidzika mararamiro ekudzivirira zvivimbiso. Iko pfungwa yekutsanya kwepakati pfupi inonakidza kuvanhu sezvo mumwe munhu asingadi kubvisa mufaro wekudya. Zvidzidzo zvinoratidza kuti mapurisa anorarama kwenguva refu semakonzo achidya zvokudya nguva dzose dzinopedza zvishoma maekorijeri zvakanyanya kupfuura zvaangowanzoita.
Mune 2003 tsvina yakarongedzwa naMark Mattson, mutungamiriri weNational Institute on Aging's neuroscience labor, mice dzaitsanya nguva dzose dzaiva noutano nezvimwe zviyero kupfuura mice yakagadzirirwa kuregererwa kwekoriori; ivo vakanga vadzikisa mazinga ehuga uye insulin muropa ravo, nenzira yekufananidzira, iyo yakaratidza kuwedzera kwekunzwika kune insulin uye nengozi yakaderera yechirwere cheshuga.
Zvokudya Zvokutanga
Zvitendero zvave zvichitaura kwenguva refu kuti kutsanya kwakanaka kumweya, asi miviri yaro yemuviri yakanga isingazivikanwi zvikuru kusvikira pakutanga kwe1900s, apo vanachiremba vakatanga kutaurira kuti vabate zvinetso zvakasiyana siyana, zvakadai sechirwere cheshuga, kuneta nekuputika.
Kushamwaridzana kwakasanganiswa pamusoro pekoriori kuvharwa kwakabviswa muC1930, inotevera chibage chemakondani yeCornell Clive McCay yakawana kuti makonzo akaratidzirwa kudya zvakanyanya zuva nezuva achiri muduku akararama kwenguva refu uye akanga asingakwanisi kuva nekenza uye zvimwe zvirwere sezvavakwegura, zvichienzanisa nemhuka dzaidya pakuda. Kutsvakurudza pamusoro pekoriori kudziviswa uye kudya nguva nenguva kwakapinda mu1945, apo University of Chicago scientists yakashuma kuti kudya kumwe kwezuva-kwakare kwakawedzera nguva yehupenyu yehave zvakadai sokuita muMcCay kuedza. Uyezve, kutsanya kwepakati "kunononoka kunonoka kukura kwezvinetso zvinokonzera rufu," izvo vatsvakurudzi veChicago vakanyora.
Mumakumi makumi emakore ari kutevera mukurwisa kwekukwegura kwekukwegura kwakatora mushure mutsva unofambira mberi mune simba remakiriniki, sekuenderera mberi kwekuvandudzwa kwemishonga inorwisa mabhakitiriya uye mishonga yemajoini. Zvisinei, vatsvakurudzi vakarambawo pfungwa yokuti kutsanya kwepakati pfupi kunoderedza dambudziko rekuparara kwehutano hweuropi muhupenyu hwehupenyu. Mattson nevamwe vake vakaratidza kuti kutsanya kunodzivirira neuroni kubva kumarudzi akasiyana-siyana ekukuvadza kunetsa, kunyanya mumakwenzi. Pakati pezvidzidzo zvepakutanga zvakaratidza kuti kudya kwezuva-kumwe kwakagadzira uropi hwehadzi sezvavanokura, izvo zvinokanganisa kukanganisa zvakafanana nemasero omutsa anotsungirira. Mukutsvakurudza kwekutsvaga-ronga, boka rake rakaona kuti kutsanya kunonoka kukura kwekunzwisisa mumakemikari anogadziriswa kuenzanisa zviratidzo zveAlzheimer's, kunoderedza kukanganisa motokari mumutambo wemapurisa wePestinson's disease uye kunodzivirira kusagadzikana kwechirwere. Muongorori wemakore anonzi 55, ane Ph.D. mune biology kunyange zvazvo isiri chiremba yezvokurapa, yakanyora kana kuti yakanyorera mutsara we700.
Mattson anotenda kuti kushingaira kwekutsanya kwemaitiro muchikamu chechimiro chekushungurudzika kwakanyanyisa kunoramba kuchidzorera kuchengetedza kwemaferensi kunoparadza maserosi. Somuenzaniso, dzimwe nguva kutsanya kunowedzera dhigirii ye "chaperone proteins," iyo inorambidza kereke isina kukodzera yemamwe molecules muchitokisi. Uyezve, kutsanya miteve ine mazinga makuru europi-anotora neurotrophic factor (BDNF), chirongwa chinodzivirira mitsipa yekutya kubva pakufa. Kuderera kweBDNF kwakabatanidzwa neAlzheimer's, kunyange zvazvo zvisati zvava pachena kana izvi zvitsva zvinoratidza chikonzero nemigumisiro. Kutsanya kunowedzerawo mararamiro emasero ayo anobvisa maamolekemu akaora, autophagy, kusanganisira izvo zvakasungirirwa nePasinson's, Alzheimer's uye zvimwe zvirwere zvepfungwa.
Chimwe chekutsanya kwepakati pekugadzirisa zvinotaridzika kunge chiri kukura mutemo wemuviri kune insulin, hormone inodzora ropa rekuisa ropa. Kunzwisisika kune insulin inofambidzana uye kuninipiswa kwakabatanidzwa nechirwere cheshuga nekushaya kwemoyo; vanhu uye mhuka dzenguva refu dzinowanzove dzakaderera zvakanyanya insulin nokuti masero avo anonyanya kuratidza kuti anokonzerwa ne endocrine uye naizvozvo anoda zvishoma. Kuongorora kwechangobva kuitwa muSalk Institute for Biological Studies muLa Jolla, Calif,, kwakaratidza kuti mice iyo yaidya kudya kwemafuta kwemaawa 2 zuva roga roga uye yakatsanya nokuda kwezvasara zvezuva rimwe hazvina kuoma kana kuratidzira njodzi yakakwirira ye insulini.
Pfungwa yokuti nguva yekutsanya inogona kupa humwe hutano hunofanana nekuenderera kwekoriori kudziviswa-uye inobvumira vashoma kudya panguva yekudururwa-yakanyengetedza kuwedzera kuwanda kwevanhu kuedza, inoti Steve Hill, University of Maryland genetics purofesa uyo has moderated a Yahoo discussion group on intermittent fasting for more than seven decades. Kudya kwemasikati "hakusi kuparadzaniswa-zvinogara zvakaoma kuderedza uremu," anowedzera Mount, uyo atsanya mazuva matatu pavhiki kubvira 2004. "Asi pfungwa [iyo inobatsira nzira yakafanana yekuratidzira nzira mumasero sekoriory restriction] inonzwisisika."
Kuwedzera Ongororo Kwakadzingwa
Pasinei nokufadzwa kwekuwedzera kwekutsanya, vasayendisiti vakaita zvirwere zvakasimba zvemakiriniki, uye zvinokonzera nguva yakareba mukati mevanhu zvinoramba zvisingazivikanwi. Kunyange zvakadaro, chikwata cheChina chinonzi 1956 chinopa chimwe chiedza, rinodaro chiremba weRobertana-based James B. Johnson, uyo akanyora sarudzo ye 2006 yemigumisiro yekutsvakurudza. Muchidzidzo chacho, varume nevakadzi ve60 vakatsanya uye vaidya mumazuva akasiyana kwemazana e3. Vatori vechikamu 60 vakapedza pahurumende, uye vatanhatu vakafa. Zvichakadaro, vashandi ve60 vasina kunyaradza vakazorora 219 mazuva ayo aiva zvipatara, uye 13 yakafa.
Muna 2007 Johnson, Mattson nevamwe vavo vakabudisa tsvakirini yekutsvaga kuratidza kukurumidza, kuregererwa kunokosha kwezviratidzo zvechirwere uye zviratidzo zvakasiyana-siyana zvekuputika mune zvipfumbamwe zvinokonzerwa nehutachiona hwemhepo dzinosangana-zuva rimwe zuva kwemavhiki e2.
Kuchenesa kubva pamigumisiro iyi yakavimbiswa, zvisinei, mabhuku ekutsanya kwepakatikati anowedzerawo mamiriyoni matsvuku matsvuku. Chirongwa cheC2011 mumakonzo chinoratidza kuti kudya kwenguva refu kwenguva refu kunomutsa mazinga evanhu uye shuga yeropa yezvikamu zvinogona kukanganisa masero. Mune chikwata cheC2010 chakaoma chemwoyo, izvo zvinowedzera kukwanisa kwechirongwa kuputira ropa zvakagadzirwa nevanowanzofungidzira rats.
Uye vashoma vadzidzisi-kurasikirwa nyanzvi havana chokwadi nezvekutsanya, vachitaura nezvekunzwa nzara yaro uye zvinogona kuisa njodzi yekuregererwa kwemhosva. Zvechokwadi, chiitiko chekupedzisira chekudzidza pamusoro pekoriori rinorambidzwa-iyo yakakundikana kurarama hupenyu-inosimbisa kukosha kwekuchenjerera kana uchichinja nzira iyo vanhu vanodya.
Zvisinei, kubva pakuona kwekushanduka-shanduka, zvokudya zvitatu pazuva ndezvimwe zvemazuva ano zvakagadzirwa. Kuzvipira mumatambudziko emadzitateguru edu kwakaita kuti tive nekutsanya-tisingarevi nzara nekushaya zvokudya zvinovaka muviri. Asi Mattson anofunga kuti matambudziko anosarudzwa nemakemikari ayo nzvimbo dzeuropi dzinobatanidzwa mukudzidza nekuyeuka, izvo zvakawedzera mikana yekuwana zvokudya uye kupona. Kutsanya kwemasikati kunogona kunge kuri kuchenjera uye nzira yakachenjera, kana yakarurama.
Kuwanda kwemashoko edu kunogumira kuchiropractic uye kukuvara kwepamuviri nemamiriro. Kuti ukurukure zvisarudzo pamusoro pehurukuro, tapota ivai vakasununguka kubvunza Dr. Jimenez kana kuti tibvunzane nesu pa 915-850-0900 .
NaDkt Alex Jimenez
Zvimwe Zvinyorwa: Wellness
Utano hwakakwana uye hutano hwakakosha pakuchengetedza kukodzera kwakanaka kwepfungwa nemuviri mumuviri. Kubva pakudya kudya kunovaka muviri pamwe nekudzidzira nekuita mabasa epanyama, kurara nguva yakawanda nguva dzose, kutevera hutano hwakanaka uye hutano hwakanaka hunokwanisa kuguma nekubatsira kuchengetedza hupenyu huno. Kudya michero yakawanda uye miriwo zvinogona kufamba nenzira yakareba pakubatsira vanhu kuva noutano hwakanaka.
by Dr Alex Jimenez | Zvokudya, Kuzvinyima Kudya, Natural Health, Kuonda, Wellness
Kune ruzhinji rwevanhu, kutsanya zuva rese uyezve kuva nekudya kwakanaka kwemanheru ndiyo yakanakisa zano rezuva rekutsanya. A diki calorie mvumo panguva yekutsanya ndeye 500-600 makoriyori. Imwe 500 calorie yekudya inogona kuve yakakosha, asi iwe unogona kukwanisa kuwana mini-kudya kana ukaedza kuparadzira macalorie kupfuura kudya kwemanheru, masikati nemangwanani.
Varume nevakadzi vakawanda vanoona kuti kudya zvishoma chete kunoporesa nzara kurwadziwa kwechinguva uye zvinoita kuti vawane nzara kwezuva rose, saka zvakanyanya kunaka kuti usapedza kudya mumazuva mashoma uye uchengetedze makoriyori kusvikira uine uve nechikafu chakazara.
Pamusoro pekuve nyore kune vanhu vazhinji, kumirira kudya kusati kwave kunobatsirawo pakuderedza uremu, sezvo unenge watsanya kwenguva refu. Ongororo yakabvunzwa muzvinhu zvinopesvedzera uremu pa5: 2 kudya kwakaratidza izvi. Ongororo yemibvunzo yedu yekuongorora yakawana kuti kutsanya kweanopfuura maawa e20 pazuva rekutsanya kwakatungamira mukurasikirwa kukuru kupfuura kutsanya kweasingasviki maawa gumi nematanhatu. Pane zvakawanda zvinobvira tsananguro dzesainzi dzekuti sei izvi zvingadaro.
Zvimwe zvekudya iwe unogona kuwana zvakarova zvishoma pane yakaderera panenge 4 pm. Chinwiwa kana chekudya chidiki chingava mhinduro. Kana iwe uine matambudziko nekusarara zvakanaka pazuva rekutsanya, kuchengetedza mamwe macalorie anogona kunge ari mhinduro.
Iwe unogadzira mitemo pano: kutsanya zuva nezuva hakukukodzeri, usanzwe uchida kutevedzera zano iri. Unogona kuona kuti ungada kudya kamangwanani kadiki, kusvetuka kudya kwemasikati uye wozodya manheru. Kana kuti pamwe unofarira kurega kudya kwemangwanani, kudya kwemanheru uye kudya kwemasikati. Kana kuti pamwe kudya kukuru kwemasikati uye snack yezuva rekukurumidza inokodzera iwe zvakanyanya. Pamwe chete nenzira yekutsanya yekudya, chero inoshanda zvakanyanya kwauri ndiyo mhinduro yakanakisa.
Nguva yako yekudya hwindo: kana iwe uchitevera nzira yekutsanya yemukati mehwindo, semuenzaniso 16: 8, iwe unotonzwisisa paunoda kudya: pahwindo rako rekudya. Asi, iwe unofanirwa kusarudza riini iro hwindo rinofanira kutanga uye kupera. Sezvineiwo, kana urikutevera hurongwa hwa16:8 hwindo rako rinogona kuvhurwa na4 pm wopedza kudya kwako kwekupedzisira pakati pehusiku. Zvisinei, zvingava kuchenjera kuti urege kuisiya. Chikonzero ndechekuti miviri yedu inogadzirirwa kuenda mukupera kwezuva mukugadzirisa uye kuzorora modhi: kudya kunonoka muzuva kunovhiringidza rhythms yemahomoni emiviri yedu uye zvinogona kukanganisa hutano hwedu. Hazvizivikanwi kana kurasikirwa kwemafuta kunononoka kana kukanganisa hutano hwedu nenzira dzakasiyana asi kusvikira tanzwisisa zvakawanda, zvichida zviri nani kuedza uye kudzivisa kudya pakati pehusiku. Izvi zvinobvumira muviri wako kugaya chikafu chako uye kutanga maitiro ekugadzirira nguva yekugadzirisa husiku. Nekudaro, senguva dzose, inoshanda kwauri uye kana iwe uchizofanira kudya mushure meizvozvo kana kusarudza, saka iwe unofanirwa kuzviita.
Chii Chaunofanira Kudya PaZuva Rokukurumidza?
Iwe unogona sei kuita iyo yakawanda yekoriori mvumo yako pazuva rekutsanya?
1) Sarudza kudya kweprotein yakakwirira, iyo inokubvumira kuti unzwe wakaguta kwenguva yakareba. Sezvo mapuroteni akakwira mumakoriyori haugone kuve nechiyero chakakura kune ako mazana mashanu emakoriyori asi ita mapuroteni sosi yako yemacarbs.
2) Zadza ndiro yako nemiriwo yakaderera yekoriori: inozadza dumbu rako, inonaka uye inokuitira zvakanaka. Kuzvipisa, ovheni-kugocha netsp yemafuta, kana kubvongodza-fry uye woisa zvimwe zvinonhuhwirira kana zvinonhuwirira kugadzira chikafu chinogutsa chinonaka. Kana kuti ita kuti dzive dzakasvibirira musaladhi iyo yakakura.
3) Chengetedza macarbohydrates kune mashoma: iwo akazara nemacalorie uye anoita kuti unzwe nzara zvakare nekukurumidza. Mienzaniso yezvokudya zvine makabhohaidhiretsi yekudzivisa ndeiyi: mbatatisi, mbatatisi, pasrsnips, mupunga, pasta, chingwa, mimwe michero (mabhanana, mazambiringa, mavise, prunes, mazambiringa akaomeswa, misi nemimwe michero yakaomeswa), zviyo zvemangwanani, muto wemichero, chibage. -on-the-cob/sweetcorn uye chero chinhu chinosanganisira shuga, uchi kana mamwe masyrups.
4) Usatya mafuta: kunyange mafuta akawandisa mumakori, anokubvumira kuti unzwe wakakwana. Madiki mashoma emafuta mukudya kwako kwezuva rekutsanya anofanira kuverengerwa zvakare.
Kunyangwe iyo yakakurudzirwa calorie mvumo ye500 macalorie evasikana; 600 macalorie evakomana haana kuomesera zvekuti zvine basa kana ukaenda pamusoro kana pasi pemubhadharo zvishoma, unozofanirwa kuyera kana kuyera inokwana-high-calorie ingredients mumabikirwo ako uye zvakare kurovedza macalorie emukati.
Kudya sei paMazuva Asiri-Kutsanya?
Panguva dzisiri dzekutsanya wakasununguka kudya chero chaunoda. Kunyangwe, hongu, kana iwe uchida kuderedza uremu, pamwe kwete zvakanyanya sezvaunoda. Uye, kunyange zvazvo zvingaita sezvinoshamisa, chido chako chekudya chinogona kuderedzwa nemazuva ekutsanya pane kuwedzera. Iwe uchaona iwe usiri kunyanya kunzwa nzara pamusoro pezuva mushure mekutsanya. Hapana chikonzero chekudya zvakawanda kana iwe usinganzwe uchida! Zvakanaka kumirira kusvika wava nenzara usati wadya pazuva risiri rekutsanya.
Zvaunofarira zvinogona kushanduka zvekuti hauchanzwa havi yezvinotapira, zvine shuga. Unogona kunzwisisa nzara zviri nani uye wowana uchidya zvishoma uye unogona kumirira nguva dzechirairo usinganetseki kuti inguvai yekuti iwe udye.
Aya marudzi eshanduko haaitike nekukasika. Chido chako pamazuva chinogona kusiyana zvakanyanya. Unogona kuona kuti une mazuva asiri ekutsanya iwe uine nzara uye uchidya zvakanyanya. Vanhu vazhinji vanoona izvi mumazuva ekutanga. Usanetseka kana izvi zvikaitika, ingoisa pfungwa pakunamatira nekutsanya. Kutevera mavhiki matanhatu ekutsanya, hausi kurasikirwa nehuremu, uye kana uchiri kunetseka nezvekudya zvakanyanya, funga kushandura nzira yako yekutsanya kana kuita shanduko.
Iwe unofanirwa kuronga kudya zvakajairika pamazuva asiri ekukurumidza. Kuzvinyima kutsanya kunonakidza ndekwekuti iwe unogona kupedza yakawanda yenguva yako uchinzwa usina kunetseka nezve chikafu, uchidzora huremu hwako uye nekugara nenzira ine hutano. Vamwe vanhu vanodzora macalorie avo munguva yavo isiri-yekukurumidza mukuyedza kukurumidza kuderedza uremu. Kunyange izvi zvichigona kushanda munguva pfupi, ingangove isiri pfungwa yakanaka kudaro mukufamba kwenguva. Kana iwe usina mazuva ako ekudya zvakajairika ungangonzwa kunyimwa chikafu chaunofarira uye kugadzira 'kuneta kwekudya'.
Kuwanda kwemashoko edu kunogumira kuchiropractic uye kukuvara kwepamuviri nemamiriro. Kuti ukurukure zvisarudzo pamusoro pehurukuro, tapota ivai vakasununguka kubvunza Dr. Jimenez kana kuti tibvunzane nesu pa 915-850-0900 .
NaDkt Alex Jimenez
Zvimwe Zvinyorwa: Wellness
Utano hwakakwana uye hutano hwakakosha pakuchengetedza kukodzera kwakanaka kwepfungwa nemuviri mumuviri. Kubva pakudya kudya kunovaka muviri pamwe nekudzidzira nekuita mabasa epanyama, kurara nguva yakawanda nguva dzose, kutevera hutano hwakanaka uye hutano hwakanaka hunokwanisa kuguma nekubatsira kuchengetedza hupenyu huno. Kudya michero yakawanda uye miriwo zvinogona kufamba nenzira yakareba pakubatsira vanhu kuva noutano hwakanaka.
by Dr Alex Jimenez | Zvokudya, Kuzvinyima Kudya, Natural Health, Kuonda, Wellness
Pazasi, iwe unowana nzira shanu dzinonyanya kufarirwa uye zvekutanga zvemashandiro adzinoita. Ramba uchifunga, kutsanya kwepakati hakuzi kwemunhu wese. Avo vane hutano hwemhando ipi neipi vanofanira kutarisa nachiremba wavo vasati vashandura maitiro avo emazuva ose. Ziva kuti zvibodzwa zvemunhu uye mararamiro ndizvo zvinhu zvakakosha zvekufunga nezvazvo pakusarudza nzira yekutsanya.
Leangains
Zvakanakisisa zve: Gym-goers vakazvitsaurira avo vanoda kurasikirwa nemafuta emuviri uye kuvaka musumbu.
Nzira Iyo Inoshanda: Kutsanya kwe14 (vasikana) uye gumi nematanhatu (varume) maawa zuva rega rega, uyezve "kudya" kwemaawa masere kusvika gumi asara. Munguva iyo, hapana macalorie anopedzwa newe. Asi, calorie-isina zvinotapira kofi nhema, chikafu pop uye shuga-isina chingamu zvinotenderwa. (Kunyunguduka kwemukaka mukofi yako hakukuvadze, kana.) Varapi vachazviona zviri nyore kutsanya husiku hwese uye kusvika mangwanani. Mushure mokumuka vanowanzotanga kutsanya kwemaawa matanhatu mushure mekumuka. Kuchengeta nguva yehwindo isingachinji kwakakosha, kunyangwe chirongwa ichi chichichinjika kune chero mararamiro emunhu. Mahomoni ari mumuviri anokandwa kunze kwekunetseka uye anoita kuti kunamatira muchirongwa kuome, kana zvisina kudaro, Berkhan anoti.
Izvo uye kana iwe uchidya panguva yefirati yekudya zvinowedzera paunenge uchishanda. Pazuva iwe unoshandisa muviri, ma-carbohydrates anokosha pane mafuta. Pazuva rokuzorora, mafuta anoshandiswa anofanira kuve akakwirira. MaProtini anowanikwa anofanira kunge asina kukwana zuva rose, kunyange zvazvo zvicharamba zvichienderana nechinangwa, zvepabonde, makore, mafuta emuviri uye maitiro emabasa. Pasinei nepurogiramu yako, kudya kwakakwana kunofanira kuita huwandu hwakawanda hwekoriori yako. Asi pose apo pasina nguva yekudya, ipapo puroteni inogunun'una kana bhari yekutsvaira yezvokudya inokwana (mukuenzanisa).
Advantages: Kune vakawanda, chinonyanya kukoshesa purogiramu iyi ndechokuti mumazuva mazhinji, kuwanda kwekudya kusina maturo. Iwe unogona chaizvo kudya apo iwe unoda kupinda mukati maawa masere "kudya" nguva. Kunyange zvakadaro, ruzhinji rwevarume nevakadzi runovhuvhuta kusvika kumaturo ezvokudya nyore nyore kutevedzera (nokuti kazhinji tave takagadzirirwa kudya nenzira iyi).
payakaipira: Kunyange zvazvo kune kuchinja mumamiriro ezvinhu paunenge uchidya, Leangains ine mirayiridzo yakajeka yezvokudya, kunyanya maererano nezvamunoita. Iyo chirongwa chakakosha chokudya uye kuronga kudya zvinogona kuita kuti purogiramu ive yakanyanya kuoma kukuteerera.
Edya Stop Eat
Zvakanakisisa zve: Utano hwakanaka hunodya kutsvaga kukurudzirwa kumwe.
Nzira Iyo Inoshanda:�Kutsanya kwemaawa makumi maviri nemana kakawanda pasvondo rega rega. Munguva yese ye24 yekutsanya, iyo muvambi Brad Pilon anofarira kudana "24 kuzorora kwekudya," hapana chikafu chinopedzwa, asi iwe unogona kunwa zvinwiwa zvekabhoni. Iwe wozodzokera kunodya mushure mekunge kutsanya kwapera. "Ita seusina kutsanya," Pilon anodaro. “Vamwe vanhu nhasi vanofanira kupedza kutsanya panguva yekudya senguva dzose nekudya kukuru, nepo vamwe vachipedza kutsanya nechikafu chezuva. Inguva iyo inoshanda zvakakunakira, uye gadzirisa nguva yako sezvo chirongwa chako chinoshanduka, ”anodaro.
Izvo zvakakosha here? Pasina kurega izvo zvaunokwanisa kudya maererano neEat Stop Eat, Kudya nenzira iyi kunogona kuderedza calorie yekushandisa. Zvakakosha kuziva kuti nguva dzose kushanda nekudzivirira kushandiswa, zvinokosha pakubudirira nehuyu urongwa kana kurasikirwa nekurema kana kuvandudzwa kwehutano hwemuviri ndizvo zvinangwa.
Advantages: Kunyange zvazvo maawa e24 angaita sokuti nguva yakareba kuenda pasina kudya, nhau huru ndeyokuti purogiramu iyi yakasununguka. Iwe haufaniri kuenda zvose-kana-hapana-kutanga pakutanga. Zuva rokutanga, enda usina kudya uye zvishoma nezvishoma kuwedzera nguva yekutsanya kwenguva yakareba kuti ubatsire kuchinja kwemuviri wako. Pilon inotanga kutanga kutsanya kana iwe wakabatikana, uye nezvezuva rausina kudya chero basa (zvakadai sekudya kwemasikati kana nguva inofadza).
Chimwe chikamu? Hakuchina "zvokudya zvinorambidzwa," uye hapana kuverenga makorikori, kuenzanisa zvokudya kana kudzivirira kudya kwako, izvo zvinoita kuti zvive nyore nyore kutevera. Izvozvo zvakati, izvi hazvisi zvekusununguka-kune-zvose. "Iwe uchiri kuda kudya sezvinoita munhu mukuru," Pilon anoti. Zvose pamusoro pekuenzanisa: Unogona kudya chero chaunoda, asi zvichida kwete zvakawanda. (Chikamu chezuva rekuberekwa rakanaka, anoti, zvakadaro, iyo yose keke haina.)
payakaipira: Kuenda maawa e24 pasina makirori angave akaoma kune vamwe, kunyanya pakutanga. Vanhu vakawanda vanotambura nekufamba kwenguva yakawandisa pasina zvokudya, vachitsanangura zviratidzo zvinoshungurudza zvakadai sepfungwa, kuneta, kana kunzwa kunzwa kunetseka kana kufunganya (kunyange izvi zvingava nemigumisiro inogona kuderera pane nguva). Nguva yekutsanya inogonawo kuita kuti zviwedzere kuedza kubata shure kwekutsanya. Izvi zviri nyore zvakasarudzwa ... asi zvinoda zvakawanda kuzvidzora, uye kuti vanhu vazhinji nhasi vanoshaiwa.
Warrior Diet
Zvakanakira: Vanhu vanofarira mitemo inotevera. The devoted.
Nzira Iyo Inoshanda: Varriors-in-training vanogona kutarisira kutsanya kwemaawa anenge 20 zuva rega roga uye vanodya kudya kukuru kumwe manheru manheru. Apo iwe uchidya kudya kwakadaro uye zvimwe zvose zvaunodya ndizvowo zvinokosha zveyi nzira. Dzidziso pano inobva pakupa muviri muviri chikafu chatinofanira kuita mukuenderana nema circadian rhythms uye kuti zvisikwa zvedu ndezvokuti "vanodya usiku, kunyanya vakarongwa kuti vadye usiku."
Nguva yekutsanya kweWarrior Diet ndeyechokwadi pamusoro pe "kuderedza." Kana uchidikanwa munguva yose ye20-fast fast, unogona kudya maitiro akawanda emichero yakasvibirira kana mishonga, jisi mutsva, uye zvimwe zvikamu zvepuroteni. Izvi zvinofanirwa kuti kuwedzere kushungurudzika kweNerous Nervous System "kurwisana kana kutiza ndege", iyo inotarisirwa kukurudzira kutsungirira, kukurudzira simba, uye kukurudzira mafuta kupisa.
Hwindo reawa mana yekudya, iro Hofmekler rinorondedzera se "chikafu chekudya," panguva yeusiku kuitira kuti kuwedzera Parasympathetic Nervous System kukwanisa kubatsira muviri kuti udzoke, kukurudzira kugadzikana, kuzorora uye kudya, uyewo uchibvumira muviri kushandisa mishonga inoshandiswa pakugadzirisa nekukura. Kudya usiku kungabatsirawo mahomoni kubudiswa nemuviri uye kupisa mafuta kubva Hofmekler. Kurongeka kwaunodya mapoka ezvokudya zvinhu zvinokosha zvakare. Hofmelker inoti inotanga nemakungu, mafuta uye mapuroteni. Chero bedzi iwe uchiri nenzara, iwe unogona kutora ma carbs mashomanana, mushure mekuzadza maqembu iwayo.
Advantages: Vakawanda vakagadzikana kune ichi chikafu nokuti nguva yekutsanya inokubvumira kudya zvishoma zvishoma, zvinogona kuita kuti zvive nyore kupinda. Sezvo nzira inotsanangura (uyewo "nyaya dzekubudirira" chikamu chebhuku iri reWarrior Diet rinotsigira), vashandi vakawanda vanotaurawo kuwedzerwa kwehuwandu hwemasimba uye kuderedza mafuta.
payakaipira: Kunyange zvazvo zvakakosha kudya zvishomanana zvekudya zvisina kumira panzvimbo yekudya pasina 20-plus maawa, mazano kune zvaunoda kudya (uye apo) zvingava zvakaoma kutevera nguva refu. Purogiramu yezvokudya uye purogiramu inogona kupindira nekuungana kwevanhu. Uyezve, kudya chikafu chimwechete panguva yeusiku, nekutevera mirayiridzo yezvokudya, uye mune zvakarongeka, zvinogona kunge zvakashata. Zvinonyanya kuoma kune avo vanosarudza kusadya kudya kukuru kwemasikati.
Mafuta Anorasikirwa Nokusingaperi
Zvakanakirei: Gym goers vanoda mazuva ekubiridzira.
Nzira Iyo Inoshanda: Hazvifari zvachose nemafambidyo eEIDS akanyorwa kare? Iyi nzira inotora nzvimbo dzakanakisisa dzeWarrior Diet, Eat Stop Eat uye Leangains, uye inosanganisira iyo yose muurongwa humwe chete. Mukuwedzera iwe unowana zuva rekubiridzira vhiki rese, rinoteverwa ne-36-fast fast (izvo zvingasava nyore kune vamwe). Mushure mokudaro, zvakasara zvemazuva manomwe anoenderera mberi zvakakamurwa pakati pemitemo yakasiyana-siyana yakambotaurwa nezvazvo.
Romaniello uye Go zvinokurudzira kuchengetedza kukuru kwemazuva ako anonyanya kukurudzira, zvichikuita kuti uise pfungwa dzako pakuva nekubudirira. Chirongwa chacho chinosanganisirawo mapurogiramu ekudzidzisa (pamwe nekureruka kwezviremera uye zvisingabhadharwi) kubatsira vatori vechikamu kuti vawane kurasikirwa kwemafuta akawanda nenzira iri nyore.
Advantages: Maererano nevatangi, apo munhu wese ari kunyanya kutsanya zuva rega rega, mumaawa atinenge tisingadyi, vazhinji vedu tinozviita zvisingatauriki, zvichiita kuti zvive zvakaoma kukohwa zvakanakira. Kurasikirwa Kwemafuta Nokusingaperi kunopa chirongwa chezuva rechinomwe chekutsanya apo mutumbi unogona kushandiswa nenguva ino uye unokohwa zvakanyanya kubatsirwa munguva dzekutsanya kuitira kuti. (Uyezve, unowana zuva rakakwana chekunyengedza uye ndiani asingadi izvozvo?)
payakaipira: Paflip side, kana iwe uchinetseka kutora nguva dzekubiridzira nzira yakanaka, iyi nzira ingasave yako. Uyezve, purogiramu inowanzosiyana zuva nezuva uye kubvira purogiramu yacho yakananga, nzira iyi inogona kunge yakanyanyisa kuitevera. (Zvisinei, purogiramu haigoni kuuya nekarenda, kufungidzira nzira yekutsanya uye kushandisa zuva nezuva, iyo inogona kuita kuti ive nyore.)
Zvokudya Zvimwe Zvimwe-Kana Kudya Kwemazuva Mashoma
Zvakanakisisa zve: Kurangwa dieters nechinangwa chairo chairo.
Nzira Iyo Inoshanda: Izvo zviri nyore: Idya zvishoma zuva rimwe chete, uye idya seyakashambadza inotevera. Pazuva rakaderera re carb, izvo zvinoreva chikamu chimwe chechishanu chekugara kwako koriori. Kushandisa 2,000 kana 2,500 makorikori (kumadzimai nevarume, zvichienderana) zvakananga, "kutsanya" (kana kuti "pasi") zuva rinofanira kuva 400 kune 500 makorikori. Vateereri vanogona kushandisa chirongwa ichi kuti vaone kuti vangani makoriri kuti vadye pa "pasi-calorie" mazuva.
Kuita kuti "pasi" mazuva ave nyore kunzwisisa, Johnson anokurudzira kusarudza kupfuudzwa kwekudya kunodengenyeka. Ivo vakavakirirwa nekunwa uye iwe unogona kuzvipa panzvimbo yekuparadzanisa muzvokudya. Asi, kushandiswa kwekudya kunodengenyeka kunofanira kungoshandiswa panguva yekutanga mavhiki maviri ezvokudya, saka iwe unofanira kutanga kudya kudya chaiyo pa "pasi" mazuva. Zuva rakatevera, idya sezvinongoita. Rinisa uye dzokorora! (Cherechedza: Kana kushanda kunze chikamu chekuita kwako, unogona kuwana zvakaoma kurova kuitisa maitiro pamazuva ekuderedzwa kwemaoriri.Ingave yakachenjera kuchengetedza chero kushanda panguva idzi pamusana weTamer, kana kuchengetedza zvidzidzo zvekudzidzira kune yako kazhinji koriori mazuva.)
Advantages: Iyi nzira ndeyekuderedza kuyerwa, naizvozvo kana ichi chiri chinangwa chenyu chikuru, izvi zvinogona kuva iwe kuti uve nekutarisisa zviri nani. Vanhu vanochera makoriro vanoona kuderedza kwemaundi maviri nehafu pavhiki.
payakaipira: Kunyange zvazvo iyo nzira iri nyore kuitevera, inogona kuva nyore kurongedza zuva "rinowanzo". Nzira yakanakisisa yekugara panzira ndiyo kuronga kudya kwako. Zvino iwe hauna kubatwa mumotokari-kuburikidza kana iwe-iwe-unogona-kudya-buffet nemudumbu.
Kuwanda kwemashoko edu kunogumira kuchiropractic uye kukuvara kwepamuviri nemamiriro. Kuti ukurukure zvisarudzo pamusoro pehurukuro, tapota ivai vakasununguka kubvunza Dr. Jimenez kana kuti tibvunzane nesu pa 915-850-0900 .
NaDkt Alex Jimenez
Zvimwe Zvinyorwa: Wellness
Utano hwakakwana uye hutano hwakakosha pakuchengetedza kukodzera kwakanaka kwepfungwa nemuviri mumuviri. Kubva pakudya kudya kunovaka muviri pamwe nekudzidzira nekuita mabasa epanyama, kurara nguva yakawanda nguva dzose, kutevera hutano hwakanaka uye hutano hwakanaka hunokwanisa kuguma nekubatsira kuchengetedza hupenyu huno. Kudya michero yakawanda uye miriwo zvinogona kufamba nenzira yakareba pakubatsira vanhu kuva noutano hwakanaka.
by Dr Alex Jimenez | Chiropractic, Kuzvinyima Kudya, Natural Health, Kuonda
Kutsanya kwenguva pfupi ndechimwe chezvakavanzika zvekare zvehutano uye hutano. Nekuti zvakaitwa munhoroondo yese. Kutsanya kwenguva pfupi kunoonekwa sechakavanzika nekuti tsika iyi yanga yakanganikwa kwenguva refu.
Asi ikozvino, vanhu vazhinji vari kutsvaga zvakare kupindirana kwechikafu. Inogona kutakura zvakanakira kana ikaitwa nemazvo, kusanganisira: kudzoreredzwa kwerudzi rwechipiri chirwere cheshuga, kudzikisa huremu, simba rakakura uye zvimwe zvinhu zvakawanda. Muchirongwa ichi chekutanga unogona kudzidza mashandiro ekutsanya kwepakati pamuviri.
Basa Rinotsanya Rokutsanya Rinoshanda Sei?
Pakati payo chaipo, kutsanya kunongobvumira muviri kuti upise mafuta ekuwedzera emuviri. Izvo zvinodikanwa kuti uzive kuti izvi zvakajairika kune vanhu uye nevanhu vakashanduka kuti vadzivise yakaipa migumisiro yehutano kubva pairi. Mafuta emuviri ingori simba rekudya rakachengetwa kure. Ukasadya chikafu, muviri wako unozongodya "mafuta" awo esimba.
Hupenyu ndezvekuenzanisa. Izvo zvakanaka nezvakaipa. Yin uye yang. Izvi zvinoshandawo pakutsanya nekumedza. Kutsanya, shure kwezvose, inongova iyo flip parutivi rwekudya. Kana usiri kudya, uri kutsanya. Heino nzira iyo inoshanda:
Kana tikangodya, zvimwe zvokudya zvekudya zvinopedzwa zvisingagoni kushandiswa pakarepo. Mimwe yemasimba inofanira kuchengetwa kuti ishandiswe munguva pfupi. Insulin ndiyo hormone inobatanidza nekuchengetwa kwezvokudya zvekudya.
Insulin inomuka kana tichidya zvokudya, tichibatsira kuchengetedza simba rakawandisa munzira mbiri dzakasiyana. Zvimedu zvinogona kuiswa mumaketani, anonzi glycogen uye akachengetwa muropa. Pane nzvimbo isina kukwana yekuchengetedza; uye chiropa chinotanga kushandura glucose mumafuta, mushure mokunge iyo yakazadziswa. Izvi zvinonzi De-Novo Lipogenesis.
Mazana emafuta akachangobva kusikwa akachengetwa muropa, asi akawanda acho anotumirwa kune mamwe mafuta ari mukati memuviri. Kunyange zvazvo iyi iri nzira yakaoma, hapana misikidziro yehuwandu hwemafuta anogona kuumbwa. Nokudaro, mairi maviri ekudyidzana kwezvokudya magadziriro emitemo aripo mukati memiviri yedu. Imwe inowanikwa nyore nyore asi ine nzvimbo shoma yekuchengetedza (glycogen), uye imwe yacho inonetsa kukuwana asi ine nzvimbo isina kuchengetedza nzvimbo (mafuta omuviri).
Maitiro acho anoenda kumashure kana isu tisingadye (kutsanya). Insulin mwero inowira, ichiratidza muviri kuti utange kupisa simba rakachengetwa sezvo pasisina imwe iri kuuya kuburikidza nechikafu. Ropa glucose rinodonha, saka muviri unofanirwa kudhonza shuga kuti utsve kuti uwane simba.
Glycogen ndiyo inowanikwa nyore zviwanikwa simba. Yaputswa kuti ipe simba kumasero. Izvi zvinopa simba rakakwana kusimbisa muviri kwemaawa makumi maviri nemana nemakumi matatu nematanhatu. Mushure meizvozvo, yako system ichatanga kuputsa mafuta esimba.
Nokudaro, muviri unongowanikwa muviri maviri, iyo inodyiwa (insulini yakakwirira) uye yakatsanya (insulini yakaderera) nyika. Chero isu tiri kuchengetedza zvokudya zvekudya, kana kuti iri kupisa zvokudya simba. Icho chimwe kana chimwe. Zvadaro hapana kuwedzera kwekurema kana kutsanya uye kudya kunowedzera.
Kana tikatanga kudya nguva yatinenge tabuda pamubhedha, uye musamira kusvikira taenda kunorara, tinopedza inenge nguva yedu yose kune imwe nyika. Sezvo nguva inopfuura, tichawana uremu. Hatina kubvumira muviri wedu nguva.
Kudzorera chiyero kana kudzikisa huremu, isu tinongoda kuwedzera huwandu hwenguva yatinopisa simba rechikafu (kutsanya). Chaizvoizvo, kutsanya kunogonesa muviri kushandisa simba rayo rakachengetwa. Mushure mezvose, ndizvo zvazviri ipapo. Chinhu chakakosha kuziva ndechekuti hapana chakaipa pane izvo. Ndiwo magadzirirwo akaitwa miviri yedu. Ndo zvinoita katsi, imbwa, shumba nemapere. Ndo zvinoita vanhu.
Kana iwe uri kugara uchidya, sekugara kuchikurudzirwa, ipapo muviri wako unongoshandisa izvo zvinouya simba rechikafu pane kupisa mafuta emuviri. Zvichachengetwa chete newe. Ichaponeswa nemuviri wako wega kwechinguva kana pasina chinhu chekudya. Unoshaya kuenzana. Unoshaiwa kutsanya.
Kutsanya haisi Nenyota
Kutsanya kwakasiyana nenzara nenzira yakakosha. Kudzora. Nzara ndiko kushaikwa kwekuzvipira kwekudya. Hazvina nemaune kana kudzorwa. Kutsanya, kune rumwe rutivi, ndiko kuzvinyima kwekuzvinyima chikafu chehutano hwemweya, kana zvimwe zvinhu.
Zvokudya zvinowanikwa nyore nyore, asi unosarudza kusadya. Izvi zvinogona kuva chero nguva ipi zvayo, kubva maawa mashomanana kusvika kumazuva kana masvondo. Iwe uchatanga kutsanya uye inogona kuguma newe paunoda. Iwe unogona kutanga kana kumisa kutsanya chero chikonzero chipi zvacho kana kuti kwete chikonzero zvachose.
Kutsanya hakuna hurefu hwakajairwa, sekungove kushomeka kwekumedza. Chero nguva iyo iwe usiri kudya, iwe uri kutsanya. Semuenzaniso, unogona kutsanya inguva ingangoita maawa gumi nemana kusvika gumi nemana, pakati pesvusvuro nedanheru zuva rinotevera. Mupfungwa iyoyo, kutsanya kunofanirwa kufungidzirwa sechikamu chehupenyu.
Kutsanya kunongova chikamu chehupenyu hunogara huripo, hunowanikwa. Icho chinogona kunge chiri chekare uye chinopindira chinopindira chokudya chinogona kufungidzirwa. Asi pane imwe nguva isu takakanganwa simba rayo uye takarambidza zvingagona.
Kuwanda kwemashoko edu kunogumira kuchiropractic uye kukuvara kwepamuviri nemamiriro. Kuti ukurukure zvisarudzo pamusoro pehurukuro, tapota ivai vakasununguka kubvunza Dr. Jimenez kana kuti tibvunzane nesu pa 915-850-0900 .
NaDkt Alex Jimenez
Zvimwe Zvinyorwa: Wellness
Utano hwakakwana uye hutano hwakakosha pakuchengetedza kukodzera kwakanaka kwepfungwa nemuviri mumuviri. Kubva pakudya kudya kunovaka muviri pamwe nekudzidzira nekuita mabasa epanyama, kurara nguva yakawanda nguva dzose, kutevera hutano hwakanaka uye hutano hwakanaka hunokwanisa kuguma nekubatsira kuchengetedza hupenyu huno. Kudya michero yakawanda uye miriwo zvinogona kufamba nenzira yakareba pakubatsira vanhu kuva noutano hwakanaka.
