6 Nzira Dzako Kudya Kunotumira neMetabolism Yako

Zvemukati

• Metabolism Mistake: Kudya Chikafu Chisina kururama
• Metabolism Kukanganisa: Kusvetuka
• paProtein
• Metabolism Mistake: Kudya Zvishoma Kuderedza uremu
• Metabolism Mistake: Kunwa
• Kudya Soda
• Metabolism Mistake: Kwete
• Kushambidza Zvigadzirwa
• Metabolism Mistake: Kuchenesa
• Ongororo ye

Ikoko urikushanda nesimba kudonhedza mapaundi: kupusha chigaro chako kujimu, kucheka macalorie, kudya mimwe miriwo, pamwe kutoyedza kuchenesa. Uye kunyangwe iwe uchigona kuwana nyanzvi dzekukurudzira zvese izvi kuedza, chirongwa chako chinogona kunge chiri kukanganisa zvibodzwa zvako zvekuremerwa.

Sezvo zvinopesana uye zvinotsamwisa sezvazvinoratidzika, zvimwe zvakajairika zvekudya zvikanganiso zvinogona kukanganisa metabolism yako, yako yemukati choto iyo inopisa incorini 24/7, kunyangwe iwe uri kupuruzira muspin kirasi kana kugara pane yako derriere pamberi peTV. Izvo hazvireve kuti iwe unofanirwa kusiya nhengo yako yekurovedza muviri uye enda unotenga pini yechokoreti chokoreti chip. Ramba uchiita basa uye ramba uchirasikirwa neizvi zvigadziriso zviri nyore.

Metabolism Mistake: Kudya Chikafu Chisina kururama

Iwe wakamboudzwa uchidzokororwa kuti vanhu vanodya kudya kwemangwanani vanowanzove nemakwenzi madiki, asi vamwe vanoona kuti noshing muna am chaiko kunoita kuti vave nenzara. Kana iwe uchikwanisa kurondedzera, zvinogona kunge iri "chikafu chine chikafu chamangwanani" chauri kudya-senge chibage nemichero-ine ma carbs akawandisa, zvichikukurudzira kuti udye zvakanyanya mushure.

"Paunenge uine husimbe hwemetabolism, kazhinji chiratidzo chekuti une insulin kushomeka-muviri wako uri kuomerwa nekufambisa shuga kubva muropa rako uchiisa mumasero ako ehuni, uye kana izvo zvisingashande zvakanaka, unonzwa nzara kunyangwe kana usiri panyama, "anodaro Caroline Cederquist, MD, nyanzvi mukudya zvinovaka muviri uye metabolism uye mutungamiriri wezvekurapa weBistroMD, chirongwa chepamhepo chekuendesa chikafu. Izvi zvinonyanya kuonekera mushure mekunge wamuka. Mangwanani, insulin mwero wakakwira-idya yakakwira-carb chikafu, uye insulin inokwira zvakatowanda, ipapo nosesive nekukurumidza, ichikusiya uchipenga masikati.

Mhinduro: Pair iwo macarbs ane protein kuti ubatsire kudzora mhinduro yeshuga yeropa. Vavarira magiramu makumi matatu epuroteni (mukombe wekotishi chizi kana mazai maviri uye mudziyo wemafuta ane mafuta mashoma echiGreek) uye anenge magiramu makumi maviri kusvika makumi matatu ema carbs (bhanana repakati, chidimbu chikuru chechigunwe, kana paketi yeapo papo oatmeal ).

Metabolism Kukanganisa: Kusvetuka

paProtein

Zuva rese muviri wako urikufamba nenzira inonzi protein turnover, ichinyanya kutyora nyama dzayo dzemhasuru. Chaizvoizvo zvakajairika, asi vakadzi vazhinji havadye mapuroteni akakwana (ayo ane maamino acids, chikuru "chikafu" chemhasuru), kupokana nemhedzisiro iyi uye nekuchengetedza mushe mushe. Hazvina kunaka kubva pawakawanda tsandanyama yaunayo, macalorie akawanda aunopisa zvisinei nezvauri kuita.

Mhinduro: Iyo RDA yeprotein yevakadzi inosvika magiramu makumi mana nemashanu kusvika makumi mashanu, asi Dr. Cederquist vanoti izvi zvinosiya vakadzi vasina simba uye vasingakwanisi kuchengetedza metabolism yavo zvakanaka uye kupisa mafuta emuviri. Ita shuwa yekuwana magiramu makumi matatu (anenge maounzi mana ehuku) pakudya kwemangwanani, masikati, uye kudya kwemanheru, uye magiramu gumi kusvika gumi nemashanu muzvidyo.

Metabolism Mistake: Kudya Zvishoma Kuderedza uremu

Ehe, iwe unofanirwa kucheka macalorie kuti akwane mudiki saizi. Asi sezvo iyo nhamba pachiyero inoderera, metabolism yako inogona zvakare kutora dive nekuda kwezvikonzero zviviri: Chekutanga, kunyangwe imwe yehuremu hwakarasika hwakakora, imwe ikoriori-inopinza tsandanyama. Chechipiri, "muviri wako une huremu 'wakasununguka" nekuti isu takaberekwa takagadzirira kurwisa nzara. Sezvo iwe uri kurasikirwa uremu, muviri wako unoedza kunamatira kune macalorie kuitira kuti udzokere kumusoro kune yako yekutanga, "anodaro Robert Yanagisawa, MD, director weMedical Supervised Weight Management Chirongwa paGomo reSinai. Iwe unogona zvakare kunzwa nzara sezvo muviri wako uchiedza kukunyengetedza kuti udzokere kune yako yakatarwa poindi. Neraki muviri wako unodzikamisa huremu hwako zvishoma nezvishoma, Dr. Yanagisawa anowedzera.

Mhinduro: Kusvikira muviri wako wamira kukanganisa huremu-hwako hwekurasikirwa, chinhu chakanyanya kukosha chaungaite kutakura pane michero nemiriwo. Yako GI sisitimu inoshanda yakawedzera kuapwanya (kupisa mashoma ekuwedzera macalorie), asi zvakanyanya kukosha, inzira inoshanda yekurwisa iyi yakawedzera nzara nekuzadza iwe ne-low-cal fiber. Takura hafu yeplate yako nezvibereko pakudya kwese uye idya saradhi ine vinaigrette usati kana mushure mekudya kwemanheru. Iyo saladhi inononoka kudzora kwako kumhanya, ichipa anti-nzara mahormone iwo makumi maviri kusvika makumi matatu maminetsi avanoda kukanda mukati kuti unzwe kuguta uye kudya zvishoma pakudya kwako-kana kuti zvirinani kurwisa dhizeti mushure, anodaro Scott Isaacs, MD, a metabolism nyanzvi uye munyori we Kurova Kunyanya Kudya Zvino!

Metabolism Mistake: Kunwa

Kudya Soda

Iko hutsinye hutsinye hwemhedzisiro yekuti chimwe chinhu chine macalorie-chisina chinogona kukuwisira kunze. "Zvidzidzo zvinoratidza kuti shuga yekugadzira inomutsa imwechete mahormone uye metabolic mhinduro yeshuga chaiyo," Dr. Cederquist anodaro. Sezvo iwe uchidya zvinotapira zvekunyepera, zvinogamuchirwa muuropi hwako uye mudumbu zvinotarisira kuwana macalorie kubva pashuga; pakupindura, muviri wako unoburitsa mafuta-ekuchengetera hormone insulin.

Mhinduro: "Kanda zvinhu zvisina calorie uye tanga kudya chikafu chaicho," Dr. Cederquist anodaro. Iwe unoda kucheka kudya soda zvachose, asi kana iwe uri matatu-makani-pazuva-gal uye usingade kurega kutonhora turkey, tanga nekucheka kumashure kune imwe inogona uye gara uchidya zvinwiwa zvekudya nechikafu. "Nenzira iyoyo muviri wako unowana macalorie ayo ari kutarisira, saka pane shoma mhinduro ye insulin," Dr. Cederquist anotsanangura.

Metabolism Mistake: Kwete

Kushambidza Zvigadzirwa

Mishonga inouraya zvipembenene haingori kuuraya zvipembenene, asi zvakare inovhiringidza endocrine. Nekuti iyo endocrine system inodzora metabolism, kusangana nemamwe makemikari kunogona kuwedzera kudya, kukurudzira mafuta maseru, uye kukonzeresa nehusimbe metabolism, Dr. Isaacs anodaro. Pesticide masara pane zvigadzirwa (pamwe nechero mapurasitiki ekuputira iwo avanopinda) anogona kukanda ako mahormone mazinga uye kunyange kutungamira mukurema.

Mhinduro: Ramba uchidya michero iyoyo nemiriwo, asi shingairira kushambidza zvinhu zvose, kunyange "pre-washed" saradhi musanganiswa uye zvokudya haungadyi rind, zvakadai cantaloupes uye avocado. Dr. Isaacs vanokurudzira kunyudza mundiro hombe yemvura kwemineti imwe kana maviri, wozosuka pasi pemvura inoyerera. Shandisa bhurasho rakapfava kukwesha citrus nezvimwe zvikafu nemaganda akaoma.

Metabolism Mistake: Kuchenesa

Kana paine chinhu chimwe nezvejusi kutsanya, iwe unodzora uremu nekukurumidza. Asi mazhinji acho ari emvura-uye mhasuru nyama, Dr. Cederquist anodaro. Iwe unogona kufungidzira kwatinoenda neichi: Kana iwe uchiramba muviri wako zvinovaka muviri zvaunoda nekushandisa mashoma mashoma macalorie uye isina kukwana mapuroteni, muviri wako unodambura pasi mhasuru nyama. "Pakupedzisira, iwe unozongo wedzera huremu huya kana watanga kudya zvakare uye pamwe zvakatowanda nekuti warasikirwa nemhasuru," anodaro. Kumwe kuchenesa kunogona kuve mavhiki matatu kana mwedzi, asi mazhinji angori mazuva matatu-nguva yakakwana yekukuvadza metabolism yako. Yikes.

Mhinduro: Darika kuchenesa zvachose.

Ongororo ye