6 Dzisina kujairika Nzira dzeKupisa MaCalori

Zvemukati

• 1. Kutonhora
• 2. Inwa mvura inotonhora
• 3. Tsenga chingamu
• 4. Ipa ropa
• 5. Fidget yakawanda
• 6. Seka kazhinji
• Chinokosha

Kupisa akawanda macalorie kunogona kukubatsira iwe kurasikirwa uye kuchengetedza huremu hune hutano.

Kurovedza muviri uye kudya chikafu chaicho inzira mbiri dzinobudirira dzekuita izvi - asi iwe unogona zvakare kusimudzira huwandu hwemacalorie aunopisa munzira dzisingawanzo.

Heano nzira nhanhatu dzisingaenzaniswi dzekupisa macalorie.

1. Kutonhora

Kujekesa kune tembiricha inotonhora kunogona kubatsira kusimudzira yako metabolic chiyero nekumutsa shava mafuta chiitiko mumuviri wako ().

Nepo mafuta ako ezvitoro achinyanya kugadzirwa nemuchena mafuta, iwo zvakare anosanganisira mashoma mashoma ebrown mafuta. Aya marudzi maviri emafuta emuviri ane mabasa akasiyana.

Mafuta machena anonyanya kuita isimba rekuchengetedza. Kuva nemafuta machena machena anogona kukurudzira kuzvimba uye insulin kudzivisa.

Mukupesana, iro basa hombe remafuta machena kuita kuchengetedza kupisa kwemuviri panguva yekuratidzwa kwechando (,).

Brown mafuta's calorie-kupisa mhedzisiro yakaratidzirwa kusiana pakati pevanhu. Muzhinji, vanhu vakafutisa vanoita kunge vane mafuta mashoma asinga tsvuke pane akajairwa-kurema vanhu ().

Zvichibva pakutsvagurudza kwekutanga kwemhuka, kugara uchiratidzika kutonhora kunofungidzirwa kuti kunotungamira mukusviba kwemafuta machena - asi izvi zvichiri kuongororwa ().

Zvidzidzo zvevanhu zvinoratidza kuti kuratidzwa kune tembiricha inotonhora kunogona kuwedzera zvakanyanya kupisa kwecalori, zvinoenderana nehuwandu hwemafuta anoshama anoshanda mumuviri wako (,,,,,).

Uyezve, haufanire kutsungirira kutonhora kwechando kuti uwane izvi.

Mune kumwe kuongorora, majaya ane hutano ane akafanana miviri mimhanzi akagara munzvimbo 66 ° F (19 ° C) nharaunda kwemaawa maviri. Kunyangwe kupisa kwekoriori kwakawedzera mune ese iwo, mhedzisiro yacho yakapetwa katatu mune avo vane yakanyanya brown brown chiitiko ().

Mune kumwe kudzidza mune gumi yakatetepa, majaya, kuratidzwa kune tembiricha ye 62 ° F (17 ° C) kwemaawa maviri kwakatungamira kune akawedzera 164 macalorie akapiswa pazuva, paavhareji ().

Nzira shomana dzekuwana mabhenefiti ekutonhodza kutonhora dzinosanganisira kudzikisira tembiricha mumba mako, kutora mvura inotonhorera, uye kufamba kunze kunotonhora mamiriro ekunze.

Pfupiso Kujekesa kune tembiricha inotonhora kwakaratidzirwa kukurudzira kuita kwemavara emavara, izvo zvinowedzera huwandu hwemacalorie aunopisa.

2. Inwa mvura inotonhora

Mvura ndicho chinwiwa chakanakisa kupedza nyota uye kugara uine hydrated.

Kunwa mvura kwave kuchiratidzwawo kwechinguva kusimudzira metabolism mune zvakajairika uye kuwandisa vanhu vakuru nevana. Zvimwe zvidzidzo zvinotoratidza kuti iwe unogona kugona kuwedzera izvi nekunwa mvura inotonhorera (,,,,).

Rimwe boka revatsvakurudzi rakataura kuti 40% yeiyi kuwedzera kwehuwandu hwe metabolic mhedzisiro yemuviri wako kudziisa mvura kune tembiricha yemuviri ().

Zvidzidzo zviviri muvakuru vechidiki zvakawana kuti kunwa ma 17 ounces (500 ml) emvura inotonhorera kwakawedzera koriori inopisa ne24-30% kwemaminitsi makumi mapfumbamwe (,).

Zvisinei, chidzidzo chacho chaive chidiki, uye kumwe kutsvagurudza kunoratidza kuti zvinoitika pamvura pa metabolic rate zvinogona kusiyana kubva pamunhu kuenda kumunhu.

Semuenzaniso, kumwe kuongorora kwakaitwa mune vechidiki vane hutano vakaona kuti kunwa ma 17 ounces (500 ml) emvura inotonhorera kwakawedzera mari yekoriori ne4,5% chete kwemaminetsi makumi matanhatu ().

Pfupiso Kunwa mvura inotonhorera kwakaratidzirwa kukwidziridza kwenguva pfupi koriori kupisa. Zvakadaro, simba remhedzisiro iyi rinogona kusiyana nemunhu.

3. Tsenga chingamu

Kutsenga chingamu kwakaratidzirwa kusimudzira manzwiro ekuzara uye kudzikisa kudya kwekoriori panguva yekudyiwa ().

Humwe humbowo hunoratidza kuti hunogona zvakare kubatsira kukurumidza metabolism yako (19,,,).

Muchidzidzo chidiki, zvakajairika-huremu varume vakadya chikafu pazviitiko zvina zvakasiyana. Vakapisa zvakanyanya macalorie mushure mekudya mushure mavo vakatsenga chingamu ().

Mune imwe fundo muvakuru vechidiki makumi matatu, kutsenga chingamu kwemaminetsi makumi maviri mushure mekudya kumwe nekumwe kwakawedzera metabolic rate, zvichienzaniswa nekusatsenga chingamu. Uye zvakare, iyo mwero wakaramba wakakwira mushure mekutsanya kweusiku ().

Kana iwe uchida kuyedza nzira iyi, ita shuwa yekusarudza chingamu isina shuga kuchengetedza hutano hwemeno ako.

Pfupiso Gum inoita kunge inowedzera metabolic rate kana ichitsengwa mushure kana pakati pekudya. Ive neshuwa yekusarudza chingamu isina shuga kuchengetedza meno ako.

4. Ipa ropa

Kuva neropa rako rakadhonzwa kunowedzera huwandu hwemacalorie aunopisa, zvirinani kwenguva pfupi.

Kana iwe uchipa ropa, muviri wako unoshandisa simba kugadzira mapuroteni matsva, masero matsvuku eropa, uye zvimwe zvikamu zveropa kutsiva zvarasika.

Ehe, kupa ropa hachisi chinhu chaunogona kuita mazuva ese. Muzhinji, iwe unofanirwa kumirira kweinokwana vhiki sere pakati peropa rinokwevera kuzadza rako reropa.

Zvakare, kutsvagisa kunoratidza kuti kupa ropa kunogona kupa mabhenefiti akati wandei ehutano, kusanganisira kudzikisa mamaki ekuzvimba, kuwedzera antioxidant chiitiko, uye kudzikisa njodzi yako yechirwere chemwoyo (,).

Chikurukuru, pese paunopa ropa, uri kuponesa hupenyu.

Pfupiso Kunze kwekubatsira kuponesa hupenyu, kupa ropa kwenguva pfupi kunowedzera huwandu hwemacalorie aunopisa uye kunopa mamwe mabhenefiti ehutano.

5. Fidget yakawanda

Kurovedza muviri kunopisa macalorie uye kunobatsira kuti ugare wakagwinya.

Nekudaro, mamwe maitiro akavanzika ekurovedza muviri anogona zvakare kuwedzera yako metabolic rate. Pfungwa iyi inozivikanwa seisiri-yekurovedza muviri chiitiko thermogenesis (NEAT), inosanganisira fidgeting ().

Kufungidzira kunosanganisira kufambisa nhengo dzomuviri nenzira isina kugadzikana, senge kudzokorora gumbo, kurova zvigunwe patafura, uye kutamba nemhete.

Mune kumwe kuongorora, vanhu vaizeya vakagara kana vakamira vakaratidzwa kupisa kanomwe kana katanhatu mamwe macalorie, paavhareji, pane pavakagara kana kumira vakamira ().

Chimwe chidzidzo chakawana kuti vanhu vane huremu hwemuviri hwepamusoro vakaona kuwedzera kukuru kweye metabolic ratei mukupindura kutenderera uye nemamwe marudzi easina-kurovedza muviri chiitiko ().

Mune zvimwe zviitiko, NEAT inogona kuita mupiro wakakosha kuhuwandu hwecalori iwe yaunopisa zuva rega rega.

Semuenzaniso, rimwe boka revatsvakurudzi rakaratidza kuti mubatanidzwa wekutenderera, kufamba, uye kumira kunogona kupisa kusvika zviuru zviviri zvekuwedzera macalorie zuva nezuva - zvichienderana nehuremu hwemunhu uye nezinga rezviitiko ().

Nekuti fidgeting inogona kukubatsira kupisa macalorie uye kudzivirira kuwedzera huremu, dzimwe nyanzvi dziri kushevedza vanhu kuti vaise fidgeting uye mamwe maitiro easina-kurovedza muviri muhupenyu hwavo hwezuva nezuva (,).

Dzimwe nzira dzekubatsirwa neNEAT dzinosanganisira kutora masitepisi, kushandisa tafura yakamira, uye kuchenesa.

Pfupiso Kufungidzira kwakaratidzirwa kuwedzera huwandu hwemacalorie akapiswa pawakagara uye wakamira, kunyanya kune avo vane huremu hwakanyanya.

6. Seka kazhinji

Zvinowanzotaurwa kuti kuseka ndiwo mushonga wakanakisa.

Chokwadi, kutsvagisa kwakasimbisa kuti kuseka kunogona kuvandudza zvinhu zvakawanda zvehutano hwepfungwa nemuviri, kusanganisira ndangariro, hutachiona, uye arterial basa (,,).

Chii chimwe, kuseka kunopisa macalorie.

Mune kumwe kuongorora, makumi mana nemashanu vakaroorana vakatarisa mafirimu angave aisekesa kana akakomba. Pavaiseka panguva yemafirimu anosetsa, yavo metabolic rate yakawedzera ne10-20% ().

Kunyangwe izvi zvisiri zvakanyanya, kuseka nguva dzose ichiri nzira yakanaka yekuvandudza hutano hwako hwese uye kuita kuti ufare.

Pfupiso Zvidzidzo zvinoratidza kuti kuseka kunokonzera kuwedzera kuduku muhuwandu hwemagetsi. Uyezve, zvinogona kuvandudza hutano hwako hwese uye kuwedzera hupenyu hwako.

Chinokosha

Chiyero chako chemagetsi chinosarudza huwandu hwemacalorie aunopisa zuva rega rega.

Zvinhu zvakawanda zvinokanganisa yako metabolic rate. Nekuita shanduko yemararamiro akareruka, iwe unogona kuwedzera mwero wako, uchibatsira iwe kupisa akawanda macalorie uye kuonda.

Izvi zvinosanganisira kudzungaira, kunwa mvura inotonhora yakawanda, kuseka kazhinji, kutsenga chingamu, uye kupa ropa.

Nepo kushanda kweaya marongero ekuremerwa maitiro kungaite kunge kusingakoshe, vanogona kuita mutsauko mukufamba kwenguva.