SHAREERABHARAM KURAYKKUVAN PROFESSIONAL NUTRITIONISTUKALUM TRAINERSUM SHUPARSHA CHEYYUNNA 11 KURUKKUVAZHIKAL

Aakarshakam aaya shareeram swanthamakkan aaranu agrahikkathathu. Shareerathile kozhuppinte alavu kurachukond aagrahikkunna shareera ghadana swanthamakkuka ennathu eluppamulla karyam alla, ennal thazhe koduthirikkunna kurukkuvazhikal ningale phalapradam aayi ithu cheyyuvan sahayikkum. Ee kurukkuvazhikal professional nutritionistukalum, trainersum shuparsha cheyyunnava aayathu kondu thanne iva ningale phalapradam aayi kozhuppu kathichu kalayuvan sahayikkum ennathu theerchayanu. Iva innu muthal thanne sheelam aakkuka, churungiya kalayalavil thanne ningalkku phalam kaanuvan sadikkum.

Before and after pictures of man with 16 months nutrition and exercise changes and losing 180 lbs.

Before and after pictures of man with 16 months nutrition and exercise changes and losing 180 lbs.

1. DHARALAM VELLAM KUDIKKUKA

Ningal divasena ethra vellam kudikkunnu ennathu shareerathinte metabolisatheyum, dahana prakriyayeyum badhikkunnu. Vellam kudikkunnathu aharathil ninnu oorjam ulpadippikkuvan anivaryam aanu. Avashyathinu vellam kudikkathirikkunnathu shareeram kooduthal vellam sookshichu vaykkunnathinu karanam aakunnu. Karanam nammude shareerathinte pravarthanathinu vellam avashyam aanu, athukondu thanne avashyathinu vellam kittathe varumbol shareeram athil ulla vellam nilanirthunnu.
Divasavum kuranjathu 2 litre vellam enkilum kudikkunnathu sheelam aakkuka. Vellam kudikkunnathu vayaru niranja pratheethi undakkunnathu kondu thanne ningalkku kooduthal vishappu anubhavappeduka illa. Aharathinte idayil vellam kudikkunnath ozhivakkuka, karanam ithu dahanavum metabolisavum melle aakkunnu. Metabolism melle aakunnath ningalkk shareera bharam kuraykkuvan sadikkathathinte karanamakum. Athukondu thanne aharathinu munpu vellam kudikkunnathu sheelam aakkuka.

2. OZHIVAKKENDA AHARANGAL

Shareerathile kozhuppu kuraykkanam enkil athinu karanam aakunna chila aharangal ozhivakkendathu undu. Ningal theerchayayum ozhivakkenda chila chemicalukal, preservativukal, artificial flavorukal etc tazhe koduthirikku. Iva adangiya aaharangal theerthum ozhivakkuka.

1. Chemicals

Azodicarbonamide, carrageenan, potassium bromate, soy isolate, brominated vegetable oil etc.

2. Preservatives

Sodium nitrate, BHA, TBHQ, BHT, heptyl paraben, propyl gallate etc.

3. Artificial sweeteners, flavors, colors

Caramel coloring, saccharin, aspartame, acesulfamepotassium, dyes, diacetyl etc.

4. Refined sugar & flour

Refined flour, enriched wheat, high fructose corn syrup, sugar etc

3. PATTINI KIDAKKUNNATH OZHIVAKKUKA

Aharam ozhivakki kondu meliyuvan shramikkunnath nalla sheelam alla. Pattini kidakkumbol shareerathinte metabolism melle aakunnu. Pattini kidannathinu shesham ningal aaharam kazhikkumbol ningalude metabolism ee aharathe melle dahippikkunnu. Oorjathinu upayogikkatha aharam shareeram kozhuppayi sambarichu vekkukayum cheyyunnu.
Pattini kidakkumbol shareera shakthi kurayukayum, kozhuppu koodukayum, mamsa peshikalude valuppam kurayukayum cheyyunnu. Pattini kidakkumbol oorjathinayi shareeram carbohydratum mamsa peshikalum upayogikkunnu. Iva randum upayogichathinu shesham maathrame shareeram kozhuppu upayogikkuka ullu. Ithu ningalude shareerathile mamsa peshikal kuraykkum enkilum kozhuppu kuraykkuka illa, athu kondu thanne aharam ozhivakkathe irikkuka.

 

4. CHAYAYUM KAAPPIYUM KUDIKKUNNATH SHEELAMAKKUKA

Chayayilum, kaappiyilum caffine adangiyirikkunnathu kondu thanne iva kozhuppum, shareera bharavum kuraykkuvan sahayikkunnu. Caffine kazhikkunnathu thermogenesisinum, fat oxidationum karanam aakunnu enn padanangal kaanikkunnu. Chayayum, kaappiyum shareerathile caffininte alavu vardhippichukond ningale oorjjaswalarakkukayum, metabolism vardhippikkukayum cheyyunnu.

5. VYAYAMAM CHEYYUNNATH SHEELAMAKKUKA

Shareera bharam kuraykkuvan thudarchayaya prayathnam aavashyam aanu. Ivide vyayamathinu valiya oru panku thanne undu. Namuk ella divasavum vyayamam cheyyuvan thalparyam undakanam ennilla, chila divasangalil namuk ksheenam anubhavappedam. Ennal ee divasangalilum vyayamam cheyyendathundu; ningal eethu vyayamam aano annu cheyyuvan nishchayichirikkunnath (udaharanathinu: oottam, strength training etc), athinte moonnil oru bhagam enkilum cheyyuvan shramikkuka. Karanam oru vyayamavum cheyyathe irikkunnathinekkal bhedam eethenkilum vyayamam cheyyunnathanu.

6. STRENGTH WORKOUTUKALK PRAADHAANYAM NALKUKA

Shreerathile kozhuppinte alavu kuraykkuvanulla eettavum phalapradham aaya upayam aanu muscle building. Shareerathil kooduthal mamsa peshikal ullath ningale vyayamangaliloodeyum, mattu pravarthanangaliloodeyum kooduthal kozhuppu kathichu kalayuvan sahayikkum. Cardio vyayamangalum, dietingum cheyyunnathu shareera bharam kuraykkum enkilum ava strength traininginte athra phalapradam alla ennathanu sathyam. Athukondu thanne strength workoutukal sheelam aakkuka.

7.  ARTIFICIAL SWEETNERS ADANGIYA PAANEEYANGAL OZHIVAKKUKA

Kadakalil ninnum labhikkunna pazhacharukalum, sodakalum, mattu paaneeyangalum ozhivakkuka. Karanam ivayil uyarnna alavil panchasarayum, artificial sweetnerukalum mattum adangiyittundu ennathanu. Pepsi, sprite enningane ulla sodakalil mathram alla, pazhacharukalilum ruji vardhippikkunnathinayi maduram cherkkarund. Shareera bharam kuraykkanam enkil ee paaneeyangal ozhivakkendath undu.

8. KOZHUPPU ADANGIYA AAHARAM KAZHIKKUKA

Nalla (HDL) cholesterol vardhippikkuvanum, cheetha (LDL) cholesterol kuraykkuvanum sahayikkunna aharangal kazhikkunnath sheelam aakkuka. Arogyakaram aaya fatty acidukal kozhuppu kuraykkuvanum, shareerathinte arogyam mechappeduthuvanum ningale sahayikkum.
HDL cholesterol adangiya ahara sadanangal thazhe koduthirikkunnu, iva kazhikkunnath ningalude shareera ghadana mechappeduthum.

1. Payar
2. Meen
3. Avocado
4. Veluthulli
5. Cheera
6. Badam

9. MANIKOOR IDAVITT AHARAM KAZHIKKUKA

Divasavum 3 neram aaharam kazhikkunnathinu pakaram, 2-3 manikkoor idavitt laghu aayittulla aharam kazhikkunnath sheelam aakkuka. Ningal 3 neram aaharam kazhikkumbol, oro aharathinum idayil 5-6 manikkoor aharam kazhikkathe varum, aharam kazhikkathe varumbol rakthathile panchasarayude alavu kurayunnu. Manikkoorukalk shesham aharam kazhikkumbol rakthathile panchasarayude alvu vardhikkunnu, ithu insulininte alavum vardhippikkunnu. Insulininte alavu vardhikkumbol shareeram eluppathil kozhuppu sambarichu veykkunnu. Ithukond aanu praathal ozhivakkaruth ennu parayunnath.
Ee karanam kond thanne 2 manikkoor idavittu aharam kazhikkunnath shareerathile kozhupp kuraykkuvan ningale sahayikkum.

10. BHARAM VARDHIKKUNNU ENNATHINTE ARTHAM KOZHUPPU KOODUNNU ENNALLA ENNU MANASSILAKKUKA

Mamsa peshikalude thookkam kozhuppinte thookathekkalum kooduthal aanu. Shareerathile kozhuppinte alavu kurachu kond mamsa peshikal vardhippikkumbol shareerathinte bharam koodunnathinte karanam ithanu. Athukond thanne shareera bharam kandu bayappedendathilla, karanam shareerathile mamsa peshikalude vardhanavu shareera ghadana mechappeduthuvan ningale sahayikkum.

11. PHALAM LABHIKKUNNATH VARE PRAYATHNAM THUDARUKA

Shareera bharam kurachukond shareera ghadana mechappeduthuka ennathu eluppam ulla karyam alla. Onno rando divasangalk ulllil phalam labhikkuka illa ennathu theerchayanu. Ithinayi masangalolam kaddina prayathnam cheyyendathu undu. Madi koodathe ithu cheyyuka aanengil ningalk theerchayayum phalam labhikkum.

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