6 Zvikanganiso Zvinononoka Kuita Metabolism Yako

Zvemukati

• 1. Kudya macalorie mashoma
• 2. Skimping pamusoro mapuroteni
• 3. Kutungamira mararamiro ekugara
• 4.Kusawana zvakakwana zvepamusoro hope
• 5. Kunwa zvinwiwa zvine shuga
• 6. Kushayikwa kwesimba rekudzidziswa
• Chinokosha

Kuchengetedza metabolism yako kumusoro kwakakosha pakurasikirwa nehuremu uye kuichengeta iri kure.

Nekudaro, akati wandei maitiro akajairwa ehupenyu anogona kudzora metabolism yako.

Nguva dzose, tsika idzi dzinogona kuita kuti zviome kutapudza huremu - uye kunyange kukuita kuti uwedzere kutsigira uremu mune ramangwana.

Heano matanho matanhatu emararamiro ayo anogona kudzikisira metabolism yako.

1. Kudya macalorie mashoma

Kudya mashoma macalorie kunogona kukonzera kuderera kukuru mumetabolism.

Kunyangwe kushomeka kwekoriori kuchidikanwa pakurasikirwa nehuremu, zvinogona kuve zvinokonzeresa kuti yako koriori inwe kudonha zvakanyanya.

Paunodzikisa zvakanyanya kudya kwako koriori, muviri wako unonzwa kuti chikafu chinoshomeka uye chinodzora mwero wazvinopisa macalorie.

Zvidzidzo zvinodzorwa muvanhu vakaonda uye vane huremu hunosimbisa kuti kunwa mashoma emakirori e1000 pazuva kunogona kukanganisa maitiro ako emagetsi (,,,,).

Zvizhinji zveongororo zvinoyera zororo remetaboli, inova iyo huwandu hwecalori dzakapiswa panguva yekuzorora. Asi vamwe zvakare vanoyera macalorie akapiswa panguva yekuzorora uye chiitiko kwemaawa makumi maviri nemana, izvo zvinonzi seyese mazuva ese simba rekushandisa.

Mune kumwe kuongorora, vakadzi vakafutisa pavakadya mazana mana nemakumi mana emacalorie pazuva kwemwedzi mina kusvika kumwedzi, yavo yekuzorora metabolic mitengo yakadzikira zvakanyanya.

Uyezve, kunyangwe mushure mekunge vawedzera koriori yavo mukati memavhiki mashanu anotevera, yavo yekuzorora metabolic mitengo yakaramba iri yakaderera zvakanyanya kupfuura isati yaita kudya ().

Mune kumwe kuongorora, vanhu vakafutisa vakakumbirwa kuti vadye macalorie mazana masere nemakumi mapfumbamwe pazuva. Mushure memwedzi mitatu, yavo yakazara yekalori mari yakadonhedzwa ne633 macalorie paavhareji ().

Kunyangwe iko kudzivirirwa kwekoriori kuri pakati nepakati, kunogona kunonoka metabolism.

Muchidzidzo chemazuva mana muvanhu makumi matatu nevaviri, chiyero chekuzorora chemagetsi chevaya vakadya macalori e1,114 pazuva chakadzora zvakapetwa zvakapetwa zvakapetwa zvakapfuura zveavo vakadya macalorie 1,462. Zvisinei, kuora muviri kwaive kwakafanana kumapoka ese ari maviri ().

Kana iwe uchizodzikira uremu nekoriyori kurambidzwa, usarambidze yako calori yekudyiwa zvakanyanya - kana kwenguva refu.

Pfupiso Kucheka macalorie akawandisa uye kwenguva refu kunodzora yako metabolic rate, izvo zvinogona kuita kuti uremu uye uremu hwekuchengetedza zviome zvakanyanya.

2. Skimping pamusoro mapuroteni

Kudya mapuroteni akakwana kwakakosha kwazvo pakuzadzisa nekuchengetedza huremu hune hutano.

Kunze kwekukubatsira kuti unzwe uzere, kuwanda kweproteinini kunogona kuwedzera zvakanyanya mwero urikupisa muviri wako macalorie (,,).

Iko kuwedzera kwemetabolism kunoitika mushure mekuzeya kunonzi iyo thermic mhedzisiro yechikafu (TEF).

Iyo thermic mhedzisiro yeprotini yakakwira zvakanyanya kupfuura iyo yemacarbs kana mafuta. Chokwadi, zvidzidzo zvinoratidza kuti kudya mapuroteni kwechinguva kunowedzera metabolism neinenge 20-30% zvichienzaniswa ne5-10% ye carbs uye 3% kana mashoma emafuta ().

Kunyangwe huwandu hwe metabolic hunononoka kuderera panguva yekurema uye huchienderera zvishoma nezvishoma panguva yekuchengetedza huremu, humbowo hunoratidza kuti kudya kweprotein yepamusoro kunogona kudzikisira izvi.

Mune kumwe kuongorora, vatori vechikamu vakatevera chimwe chezvikafu zvitatu mukuyedza kuchengetedza 10-15% kuonda.

Kudya kwakanyanya muprotein kwakadzora huwandu hwezuva nezuva hwekushandisa simba nemakirori e97 chete, zvichienzaniswa ne297-423 macalorie mune vanhu vakadya mapuroteni mashoma ().

Chimwe chidzidzo chakawana kuti vanhu vaida kudya angangoita 0,5 magiramu eprotein paundi yehuremu hwemuviri (1.2 gramu pa kg) kudzivirira kwavo metabolism kusadzikira panguva uye mushure mekudzikira ().

Pfupiso Mapuroteni anowedzera metabolic rate kupfuura carbs kana mafuta. Kuwedzera kwekudya kweprotein kunobatsira kuchengetedza huwandu hwemetaboliki panguva yekurasikirwa uye kugadziriswa.

3. Kutungamira mararamiro ekugara

Kugara pasi kunogona kutungamira mukudzikira kukuru muhuwandu hwe macalorie aunopisa zuva rega rega.

Sezvineiwo, vanhu vazhinji vane mararamire ayo anonyanya kusanganisira kugara pabasa, izvo zvinogona kuve nemhedzisiro pane chiyero chemagetsi uye hutano hwakazara (12).

Kunyangwe kushanda kunze kana kutamba mitambo kunogona kukanganisa zvakanyanya kuwanda kwemacalorie aunopisa, kunyangwe kuita kwekuita, sekumira, kuchenesa, uye kutora masitepisi, kunogona kukubatsira kupisa macalorie.

Rudzi urwu rwechiitiko runotumidzwa seisiri-yekurovedza muviri chiitiko thermogenesis (NEAT).

Imwe ongororo yakawana kuti huwandu hwakawanda hweNEAT hunogona kupisa kusvika zviuru zviviri zvekuwedzera macalorie pazuva. Nekudaro, kuwedzera kwakadaro kunoshamisa hakusi kwechokwadi kune vanhu vazhinji ().

Imwe fundo yakaratidza kuti kutarisa TV wakagara kunopisa avhareji ye8% mashoma macalorie pane kutaipa wakagara - uye 16% mashoma macalorie pane kumira ().

Kushanda padhesiki rakamira kana kungomuka kuti ufambe-fambe kakawanda pazuva kunogona kubatsira kuwedzera yako NEAT uye kudzivirira metabolism yako kudonha.

Pfupiso Kuva usingaite basa kunoderedza huwandu hwemacalorie aunopisa mukati mezuva. Edza kudzikisira kugara pasi uye wedzera yako yakawandisa zviitiko zvezviitiko.

4.Kusawana zvakakwana zvepamusoro hope

Kurara kwakakosha zvakanyanya kune hutano hwakanaka.

Kurara maawa mashoma pane aunoda kunogona kuwedzera njodzi yezvirwere zvinoverengeka, zvinosanganisira chirwere chemwoyo, chirwere cheshuga, uye kushushikana ().

Zvidzidzo zvakati wandei zvinoratidza kuti kusakwana kwekurara kunogona zvakare kudzikisira yako metabolic chiyero uye kuwedzera mukana wako wekurema uremu (,,).

Imwe ongororo yakawana kuti vanhu vakuru vane hutano avo vairara maawa mana husiku husiku kwehusiku hushanu mumutsara vakawana kuderera kwe2.6% mukuzorora metabolic rate, pavhareji Chiyero chavo chakadzokera pane zvakajairwa mushure memaawa gumi nemaviri ekurara zvisina kumiswa ().

Kushaiwa kwekurara kunoitiswa zvakanyanya nekurara masikati pane husiku. Iyi yekurara maitiro inokanganisa muviri wako circadian mutinhimira, kana yemukati wachi.

Chidzidzo chevhiki shanu chakaratidza kuti kurara kwenguva refu kusanganiswa pamwe necircadian rwiyo kukanganiswa kwakadzora zororo remetaboli neavhareji ye8% ().

Pfupiso Kuwana yakakwana, yemhando yepamusoro kurara uye kurara husiku kwete pane masikati kunogona kubatsira kuchengetedza yako metabolic rate.

5. Kunwa zvinwiwa zvine shuga

Shuwa-zvinotapira zvinwiwa zvinokuvadza hutano hwako. Kunwa zvakanyanya kwakabatana nezvirwere zvakasiyana siyana, zvinosanganisira insulin kushora, chirwere cheshuga, uye kufutisa (,).

Mazhinji emhedzisiro mhedzisiro yeshuga-zvinotapira zvinwiwa zvinogona kuverengerwa kune fructose. Tafura shuga ine 50% fructose, nepo yakakwira-fructose chibage manyuchi mapaketi 55% fructose.

Kugara uchinwa shuga-zvinotapira zvinogona kunetesa metabolism yako.

Muchidzidzo chevhiki gumi nembiri, vanhu vakafutisa uye vakafutisa vanodya makumi maviri neshanu muzana emakori avo sefritose-zvinwiwa zvinotapira pakudya-uremu hwekudya vakaona kudonha kwakanyanya mumutengo we metabolic ().

Hazvisi zvese zvidzidzo zvinotsigira iyi pfungwa. Imwe ongororo yakaratidza kuti kudya zvakanyanya high-fructose chibage sosi ichienzaniswa negorosi rose hakuna kukanganisa 24-awa metabolic rate ().

Nekudaro, kutsvagisa kunoratidza kuti kunyanyisa fructose kushandiswa kunosimudzira kuwanda kwemafuta ekuchengetedza mudumbu rako uye chiropa (,,,,).

Pfupiso Kudya kwakanyanya kwezvinwiwa zvine fructose kunogona kudzora chiyero chemagetsi uye kukurudzira mafuta kuchengetedza mudumbu rako uye chiropa.

6. Kushayikwa kwesimba rekudzidziswa

Kushanda nezviyereso izano rakakura rekuchengetedza metabolism yako kuti isanonoka.

Simba rekudzidzisa rakaratidzirwa kuti riwedzere huwandu hwemagetsi muvanhu vane hutano, pamwe neavo vane chirwere chemwoyo kana vakafutisa kana vakafutisa (,,,).

Inowedzera mhasuru, iyo inogadzira yakawanda yemafuta-isina mashoma mumuviri wako. Kuva nehuremu hwakawanda hwemafuta-husina huwandu hunonyanya kuwedzera huwandu hwemacalorie aunopisa pazororo (,,).

Kunyangwe mashoma mashoma ekudzidziswa kwesimba anoita kunge anowedzera simba rekushandisa.

Mukudzidza kwemwedzi mitanhatu, vanhu vakaita kudzidziswa kwesimba kwemaminetsi gumi nerimwe pazuva, mazuva matatu pasvondo, vakawana 7.4% kuwedzera mukuzorora metabolic rate uye vakapisa zana nemakumi mairi macalorie pazuva, paavhareji ().

Mukupesana, kusaita chero kudzidziswa kwesimba kunogona kukonzera yako metabolic rate kudzikira, kunyanya panguva yekurema uremu uye kukwegura (,,).

Pfupiso Simba kudzidziswa kunowedzera mhasuru uye kunobatsira kuchengetedza yako metabolic rate panguva yekurema uye kukwegura.

Chinokosha

Kuita maitiro ehupenyu hunodzora metabolism yako kunogona kutungamira mukuwedzera uremu nekufamba kwenguva. Zviri nani kudzivisa kana kudzikisira zvakanyanya sezvinobvira.

Izvo zvakati, zviitiko zvakawanda zvakapusa zvinogona kusimudzira metabolism yako kuti ikubatsire kurasikirwa nehuremu uye kuichengeta iri kure.