8 akapusa matipi ekuchimbidza metabolism

Zvemukati

• 1. Idya zvekudya zve thermogenic
• 2. Idya mapuroteni akawanda
• 3. Inwa green tea
• 4. Usatadze kudya kwemangwanani
• 5. Idya zvekudya zvakafuma muvhitamini B
• 6. Ita maekisesaizi 2 kusvika katatu pavhiki
• 7. Deredza kunetseka
• 8. Kurara maawa masere kusvika mapfumbamwe pausiku

Dzimwe nzira dzakareruka sekusadya chikafu chamangwanani, kuita zvinoitwa nemuviri, kana kurara zvakanaka zvinobatsira kumhanyisa metabolism uye kufarira mashandisirwo ecaloric zuva rese.

Metabolism ndiyo nzira iyo muviri unoshandura macalorie musimba iro rakakosha kuchengetedza mabasa emuviri sekufema, kugadzirisa sero uye kugaya chikafu, semuenzaniso.

Zvimwe zvinhu sekukwegura, kudya kwakashata, kusaita muviri kana kufutisa, semuenzaniso, zvinogona kudzora metabolism uye, nekudaro, kutora nzira dzekumhanyisa metabolism kunogona kubatsira muviri kuti ushande zviri nani, mukuwedzera mukuwedzera kushandiswa kwemakoriori, kufarira kuonda uye kuvandudza maitiro.

1. Idya zvekudya zve thermogenic

Thermogenic chikafu, senge mhiripiri, sinamoni, ginger, kofi uye girini tii, zvinogona kubatsira kuwedzera tembiricha yemuviri nekumhanyisa metabolism, zvichiita kuti zvive nyore kupisa mafuta. Izvi zvekudya zvinogona kuverengerwa mukudya uye zvinofanirwa kudyiwa zuva nezuva. Ona iro rakazara runyorwa rwe thermogenic chikafu uye maitiro ekuzvidya.

2. Idya mapuroteni akawanda

Kuwedzera kudyiwa kweprotein-rich chikafu kunokonzeresa kuti muviri ushandise macalorie mazhinji kugadzirisa chikafu ichi panguva yekugaya, pamusoro pekusimudzira kuwana kwemhasuru, inova nyama inoshandisa macalorie akawanda kupfuura mafuta. Nekudaro, iyo inowedzera mhasuru, iyo inokurumidza metabolism ikave.

Chikafu chikuru chine mapuroteni nyama, nyama yehuku, mazai, hove uye chizi, izvo zvinofanirwa kudyiwa mune ingangove kudya kwese kwezuva. Ona iro rondedzero izere yezvikafu zvine mapuroteni-akapfuma.

3. Inwa green tea

Green tii ine makatekini uye caffeine mukuumbwa kwayo ane thermogenic zvivakwa, zvinobatsira kukurumidza metabolism, zvichikonzera muviri kushandisa simba rakawanda. Uye zvakare, makatekini, caffeine uye polyphenols aripo mu green tea anoderedza kuwanda kwemafuta mumuviri uye anobatsira kupisa mafuta, ayo anogona kukurudzira kuonda.

Iyo yakanaka ndeyekunwa 3 kusvika ku5 makapu e green green pazuva kuti ubatsire kukurumidza metabolism yako. Dzidza maitiro ekugadzirira girini tii kuwedzera metabolism.

4. Usatadze kudya kwemangwanani

Kudya kudya kwekuseni kwakakosha nekuti muviri unoda simba mushure memaawa marefu ekutsanya kweusiku uye kudya uku kunokanganisa kumhanya kwemetabolism zuva rese.

Nekurega kudya kwekuseni, muviri unodzora kupisa kwemafuta kuyedza kuchengetedza simba, kuwedzera kune kutsva tsandanyama kwesimba, izvo zvinoderedza metabolism.

Naizvozvo, kuti umhanyisa metabolism yako unofanirwa kudya chikafu chamangwanani mukati meawa imwe yekumuka uye zvinosanganisira zvekudya zvine hutano senge fiber, michero uye mapuroteni. Tarisa sarudzo dzakanaka dzemangwanani.

5. Idya zvekudya zvakafuma muvhitamini B

B-yakaoma mavitamini, akadai seB1, B2 uye B6, anoita basa rakakosha mumuviri wemetabolism uye zvimwe zvidzidzo zvinoratidza kuti kuwedzera kudyiwa kwemavhitamini aya kunogona kubatsira kuwedzera metabolism.

Chikafu chakapfuma muvhitamini B chinosanganisira nyama, chiropa, zviyo zvese, mukaka uye zvigadzirwa kana miriwo yakasvibira yemashizha, semuenzaniso. Ona iro rakazara runyorwa rwezvikafu zvakapfuma mumaB mavitamini.

6. Ita maekisesaizi 2 kusvika katatu pavhiki

Kuita muviri kunobatsira kutaura uye kuwedzera mhasuru, izvo zvinobatsira kukurumidza metabolism. Izvi zvinodaro nekuti, mhasuru dzinoshandisa simba rakawanda kupfuura maseru emafuta, zvichitsigira iyo macalorie mari. Pamusoro pezvo, kurovedza muviri kunokonzeresa kuti metabolism yemuviri irambe ichiwedzera kwemaawa angangoita mana.

Sarudzo yakanaka yekurovedza muviri ndeyekudzidzira huremu kana kudzidzisa simba kumba 2 kusvika katatu pavhiki uchishanda tsandanyama dzemakumbo, chiuno, musana, dumbu, chifuva, mapfudzi nemaoko, semuenzaniso. Ona muenzaniso wekudzidzisa gumbo iwe waunogona kuita kumba.

Imwe sarudzo yekurovedza muviri, iyo inogona kuitwa pamazuva akapindirwa nekudzidziswa kwesimba, maekisesaizi eerobic sekufamba, kumhanya, kushambira, kuchovha bhasikoro kana kurovera kwakanyanya kunobatsirawo kumhanyisa metabolism uye kushandisa akawanda macalorie.

7. Deredza kunetseka

Kuedza kudzora kushushikana uye kushushikana kwakakosha kudzikisa kugadzirwa kwecortisol, inova iyo hormone yekushushikana iyo inotungamira mukuwedzera kugadzirwa kwemafuta mumuviri, ichideredza metabolism.

Kubatsira kudzikisira kushushikana nekumhanyisa metabolism, munhu anofanirwa kudzidzira zviitwa zvinobatsira kurerutsa kana kukanganisa pfungwa senge kufamba kana kutambanudza, kuita zviitiko zvinozorodza sekufungisisa kana iyoga, kana kuita chijaidzo chakadai sekutora mifananidzo, kusona kana kupenda, semuenzaniso muenzaniso. Ona matanho manomwe ekurwisa kushushikana.

8. Kurara maawa masere kusvika mapfumbamwe pausiku

Kurara maawa masere kusvika mapfumbamwe pahusiku kwakakosha kudzora kugadzirwa kwehomoni, kugadzirisa mamiriro uye kukurudzira mhasuru kuwanda. Panguva yekurara ndipo panogadzirwa zvakanyanya zveGH, hormone yekukura, inoitika inokurudzira mhasuru hypertrophy.Izvo zvakare nekuzorora kwakanaka kuti mhasuru inopora kubva mukurovedza nekukura, uye kuwanda kwemhasuru yauinayo mumuviri wako, iyo inowedzera metabolism yako uye kupisa kwecalori kuchave.

Tarisa vhidhiyo ine matipi ekuti ungawedzere sei metabolism uchirara.