Iyo 3-Zuva Gadzirira Kuwedzeredza Yako Metabolism

Zvemukati

• Dzokorora yako metabolism
• Zuva 1: Mugovera
• Nguva yekumuka
• Zvekudya nhasi
• Zvokuita nhasi
• Nguva yekurara
• Zuva 2: Svondo
• Nguva yekumuka
• Zvokunwa nhasi
• Zvokuita nhasi
• Zuva 3: Muvhuro
• Nguva yekumuka
• Zvekudya nhasi
• Zvokuita nhasi
• Zvekuita zororo revhiki
• Kwekusara kwevhiki (uye nehupenyu hwako!):
  

Dzokorora yako metabolism

Wanga uchinzwa urombo munguva pfupi yapfuura here? Kubata nekuchiva kwezvikafu zvaunoziva hazvisi zvakakunakira iwe (kunge carbs neshuga)? Kubatisisa uremu hwakaoma musoro husingatsuduguke - zvisinei nezvaunoita?

Mikana ndeyekuti, metabolism yako ndiyo ine mhosva.

"Metabolism yako - kunyanya, chiyero chako chemetaboli - ndiko kukurumidza kwemuviri wako kupisa macalorie," anodaro Julie Lohre, nyanzvi inozivikanwa yezvokudya uye mudzidzisi wega anozivikanwa.

Paunenge uchinonoka-kupfuura-kujairika metabolism, inogadzira kukonzeresa kwemhedzisiro mhedzisiro, kusanganisira kuneta, kusanduka kwemanzwiro, zvishuwo zvekudya, uye kunetsekana nekuderedza uremu.

Neraki, inononoka metabolism haina kusingaperi, uye nekuchinja chaiko kuchikafu chako uye nemararamiro, iwe unogona kumutsiridza yako metabolism - uye kudzoka kuti unzwe zvirinani mukuita.

Uye chikamu chakanakisa? Hazvitore nguva yakareba kuti ufambe munzira kwayo. Tevedzera izvi zvemazuva matatu gadziriso kuti uwane metabolism yako munzira (uye tanga kukohwa mabhenefiti eakawedzera metabolic rate).

Zuva 1: Mugovera

Nguva yekumuka

Tora maawa masere ekurara

Kana iwe ukave nehusiku husiku neChishanu, pedza Mugovera mangwanani uchibata pane mamwe maZZZ.

Kana iwe ukasawana kurara kwakaringana, izvi zvinogona kukanganisa zviyero zvehomoni mumuviri - izvo zvinodzosera kumashure metabolism yako uye zvinowedzera njodzi yako yekurema.

"Kurara kunoonekwa nemuviri sekuwedzera kunetseka - saka cortisol inokwira uye madonhwe e testosterone," anodaro muviri wezvekurovedza muviri uye wezvekudya zvinovaka muviri Shawn M. Talbott, PhD.

Imwe ongororo kubva kuYunivhesiti yeChicago yakawana kuti kungowana maawa mashanu nemashanu ekurara husiku hwega hwega kwevhiki mbiri kwakaderedza kurasikirwa kwemafuta ne55 muzana.

Sekureva kwaTalbott, "Vanhu vanowana maawa matanhatu maringe nemaawa masere ekurara husiku humwe vanowanzotakura mapaundi mashanu kusvika gumi nemashanu emafuta emudumbu."

Wana zvakanyanya metabolism-kukurudzira mabhenefiti kubva kuhope kwako

Chinangwa kwemaawa masere pahusiku - uye ita shuwa kuti iwo maawa masere azere nemhando yepamusoro yekuvhara ziso.

"[Ita shuwa kuti kurara] kwaunowana kuri 'kwemhando yepamusoro' sezvinobvira - zvichireva kuti unopedza nguva yakawandisa [sezvinobvira] muhope yeREM, iyo inomutsidzira huropi, uye hope dzakadzama, idzo dzinodzosera muviri," anodaro Talbott.

Zvekudya nhasi

Usadye chikafu chamangwanani…

Iwe unogona kuyedzwa kuti ubude kunze kwemukova mangwanani, asi kana iwe uchida kuchengeta yako metabolism ichitenderera zuva rese, tora nguva yekudya kwemangwanani (uye kurovedza muviri!). "Kudya kudya kwekuseni kunotsvaga metabolism uye kunochengetedza simba rakakwira zuva rese," anodaro Lohre.

Chidzidzo chenguva ichangopfuura che2018 chakawana kuti kudya mangwanani usati wadzidzira kunowedzera metabolism yako post-Workout.

… Uye une yogati yechiGreek

Probiotic balance gut gut bacteria uye kubatsira kuwedzera metabolism - saka ita shuwa kuti uve neiyo yoghurt yechiGreek (iyo yakanyanya kukosheswa uye iine mazinga epamusoro eprobiotic) nechingwa chako chamangwanani.

Kuita shuwa kuti iwe uri kuwana chaiyo gut-balancing microorganisms nechikafu chako chemangwanani, ita shuwa yako yechiGreek yogati inoti "ine anoshanda tsika" pane iyo kurongedza.

(Yogati haisi chinhu chako? Hapana kunetseka! Iwe unogona zvakare kuwana yako mangwanani maprobiotic ekuwedzera nema supplements.)

"Iwo mabhakitiriya ari mukati medu anokanganisa zvinhu zvakawanda mu metabolism yedu, saka kuva ne" yakaipa "chiyero chetsikidzi kunogona kukonzeresa kune zvisina kudya chikafu, shuga yeropa, uye kuwedzera uremu - nepo kuve ne" chaiyo "chiyero chetsikidzi kunogona kukonzera kushoma kweshuga uye kuwanda kwemagetsi, "anodaro Talbott.

Zvokuita nhasi

Shanda mumaminetsi makumi maviri-ekudzidzisa-simba ...

Kana iwe uchida kusvetuka kutanga kwako metabolism, nzira huru yekuzviita iko kudzidziswa kwesimba. "Kuvaka tsandanyama kunomhanyisa mwero wako wemetaboli kweanosvika maawa maviri mushure memisangano yega yega yemaminitsi makumi maviri," anodaro Lohre.

Nokuita simba rekuita, iwe unovaka mhasuru yakawanda - uye iyo yakawanda mhasuru yauinayo, zvirinani metabolism yako.

"Kuvaka mhasuru kuchakubatsira iwe kupisa macalorie kunyangwe iwe usiri kufamba - uye iyo yakakwira tsandanyama yako, iyo yakasimba yako metabolic rate," anodaro Lohre.

Kana iwe uchida kusimbisa chitima, unogona kuenda kuchikoro chekare nekusimudza masimbi - asi handiyo yako yega sarudzo! Kuita zviitwa zvekuremerwa nemuviri (kunge squats nemapuranga) kana kurova kirasi yeTrX zvinongoshanda pakuvaka tsandanyama sekurovedza muviri kunge bicep curls.

… Kana kupinda mune imwe cardio

Zvino, kana usati wajaira kupomba simbi, kudzidziswa kwesimba kunogona kukusiya uchinzwa kurwadziwa zvakanyanya.

Asi hapana kunetseka! Kana iwe uchida kupinda mune metabolism-kukurudzira kurovedza muviri, cardio inogona kungove inoshanda. Muchokwadi, yakawanikwa kuti maminetsi makumi mashanu nemashanu esimba cardio kurovedza muviri yakawedzera metabolic rate yeanodzora maawa gumi nemana mushure mekudzidzira.

Kuti uwane cardio yako mukati, unogona kurova nzira dzekumhanya, tarisa spin kirasi, kushambira mamwe maranzi - chero chinhu chinowana iwo moyo kurovera kumusoro!

Nguva yekurara

Tora kurara pamberi pousiku

Iwe unogona kuyedzwa kuti ugare wakanonoka uye ubate yako yeNetflix mutsara, asi urwise izvo! Kana iwe uchida kuti metabolism yako ivandudzwe, iwe unofanirwa kutora kanokwana maawa masere ekurara - saka ita shuwa kuti musoro wako unorova mutsago pamberi pehusiku.

Zuva 2: Svondo

Nguva yekumuka

Muka na8 mangwanani

Kana iwe ukarara pakati pehusiku, iti, nhasi, tarisa kumuka kuma8 mangwanani Izvi zvinokupa iwe nguva yakakwana yekuona chokwadi kuti uri kuwana yakakwana yekuvhara-ziso kune metabolism ine hutano asi nekukasira zvakakwana kuti usazotsamwira world kana alarm yako yarira kubasa mangwana.

Zvokunwa nhasi

Kutanga zuva rako nekapu yekofi…

Kwete sekunge iwe waida chimwe chikonzero chekutora yako mukombe wemangwanani wejoe, asi zvishoma kafeini inzira huru yekusimudzira metabolism yako.

iwo mamirigiramu zana ecaffeine (pamusoro pezvaungawana mumakombe masere ekofi) inogona kusimudzira zororo remetaboli chero kubva pa3 kusvika pa11 muzana.

Haasi munhu wekofi? Hapana kunetseka - iwe unogona kuwana kukudzwa kwakafanana kune yako metabolism nekapu yegreen tii. Mukuwedzera kune caffeine, vatsvakurudzi vanotenda, "anodaro Lohre.

… Uye kunwa yakawanda H₂0

Kofi yakanaka mangwanani - asi kwezuva rose, namatira kumvura.

kunwa iyo 16.9 ounces (zvishoma pamusoro pe 2 makapu) emvura yakawedzera metabolic rate ne30 muzana kwemaminetsi makumi matatu kusvika makumi mana. Nezve iyo yakawanda metabolism-inowedzera mabhenefiti, tarisa kunwa iwo ma 16.9 maunzi aH₂0 kakawanda mukati mezuva.

Zvokuita nhasi

Gadzirira chikafu chevhiki - uye uve shuwa kukanda mune imwe mhiripiri

Imwe yedzakanakisa nzira dzekuzvimisikidza iwe kuti ubudirire mukati mevhiki ndeyekudya-kugadzirira maSvondo. Uye kana iwe uchida kuti chikafu chako chakatakurirwa chiunze kukurudzira kune yako metabolism, ita chokwadi chekumutsa kupisa uye kukanda mashoma chili mhiripiri mune ako mabikirwo.

Chili mhiripiri ine capsaicin, inogona kusimudzira metabolism uye ikubatsire kupisa mamwe makumi mashanu macalorie pazuva.

Wedzera NEAT yako

Pane zvakawanda zvaunogona kuita kunzvimbo yekurovedza muviri kuti uwedzere metabolism yako, asi ndizvo zvaunoita kunze kwekurovedza muviri zvine mutsindo wakanyanya.

"NEAT (isiri-yekurovedza muviri chiitiko thermogenesis) - kana simba rinoshandiswa kubva pazviitwa zvezuva nezuva zvezuva nezuva - zvine chekuita nehuwandu hwekoriori unopiswa nemuviri zuva nezuva," anodaro Lohre.

"Nekufamba zvakanyanya muhupenyu hwako hwezuva nezuva, uchaona kuvandudzwa kukuru mumetabolism yako."

Tsvaga mimwe mikana yekufamba muswere wese wezuva. Paka mota yako kumberi kubva pamusuwo wehofisi yako. Tora masitepisi pane erevheta. Famba uchitenderera imba yako panguva yekufona. Paunonyanya kufamba, unowedzera macalorie aunopisa.

Zuva 3: Muvhuro

Nguva yekumuka

Muka mushure mekunge mave nemaawa masere ekurara

NdiMuvhuro, izvo (pamwe) zvinoreva kutanga kwevhiki rebasa - uye kushomeka kushanduka munguva yako yekumuka.

Kana iwe uchifanirwa kumuka mangwanani, ita shuwa kuti iwe unogadzirisa yako yekurara Svondo manheru kuti uwane iwo akazara maawa masere ekurara iwe aunoda kuti uwane huwandu hwemetabolism-inowedzera mabhenefiti. Unoda kumuka na6 mangwanani? Iva pamubhedha nenguva dza 10 manheru. Alarm yakagadzirirwa kuenda kuma7 mangwanani? Ita shuwa kuti warova huswa na11 manheru.

Zvekudya nhasi

Wedzera mapuroteni kuchikafu chega chega

Kana iwe uchida kushandisa chikafu chako kuti uvandudze metabolism yako, tarisa kuwedzera mapuroteni kuchikafu chega chega.

“Kuwedzera mapuroteni akaonda semazai, huku, uye mukaka kuchikafu chako kunobatsira kusimudzira metabolism nenzira mbiri. [Chekutanga,] zvinobatsira kutsigira kuvaka mhasuru nekuchengetedza mhasuru… [kuwedzera] izvo zvekudya izvo zvakanyanya kunetsa kuti muviri wako ugaye, saka zvinotora simba rakawanda kubva mumuviri wako kuzvishandisa kupfuura zvimwe zvekudya, ”anodaro Lohre.

Zvokuita nhasi

Fungisisa

Kushungurudzika (uye kunyanya, iyo yekumanikidza kemikari cortisol) inononoka kudzora metabolism. Imwe yedzidzo ya2015 yakawana kuti vatori vechikamu vanowana chiitiko chinonetsa chakapisa mazana mana emakori mukati memaawa makumi maviri nemana akatevera pane avo vasina kushushikana - zvakaenzana angangoita mapaundi gumi nerimwe ekurema pagore.

Kana iwe uchida kuchengeta kushushikana parutivi, edza kufungisisa. Kufungisisa kwekufungisisa kwave kuri mazinga, uye iwe unogona kukohwa iyo mibairo uine zvishoma segumi kusvika gumi nemashanu maminetsi ekufungisisa tsika pazuva.

Zvekuita zororo revhiki

Kugadziriswa kwemazuva matatu uku ndiko kutanga kukuru kwekusimudzira metabolism yako (uye kunzwa zviri nani mukuita) - asi ingori kutanga.

"Metabolism ine hutano inokuchengetedza iwe muchimiro uye kusimudza masimba ako esimba," anodaro Lohre. "Kana iwe uri kuyedza kudzikisa huremu, kukwidza yako metabolic rate zvinoreva kuti iwe uchaona mhedzisiro nekukurumidza - mhedzisiro inogara kwenguva refu."

Saka usangozviita kugadzirisa kwevhiki. Tarisa uone kwaungaite shanduko dzenguva refu muhupenyu hwako kuitira kuti metabolism yako igare yakaenzana pakakwirira.

Kwekusara kwevhiki (uye nehupenyu hwako!):

1. Idya mapuroteni mazhinji nekudya kwega kwega - 25 kusvika ku30 muzana yemakoriori ako ezuva nezuva - kusimudzira metabolism.
2. Vavarira kweanenge maawa masere ekurara kwemhando yepamusoro husiku humwe.
3. Idya chikafu cheprobiotic (kana kutora maprobiotic ekuwedzera).
4. Fungisisa zuva nezuva kuti usanyanya kunetseka.
5. Pinda kanokwana katatu metabolism-kukurudzira kudzidzira pavhiki (simba rekudzidzisa kana cardio).
6. Ramba uine hydrated.

Mushure mezvose, kana iwe uchida kuona chaiyo, inogara inoshanduka kune yako metabolism, iwe unofanirwa kuzvipira kune chaicho, chinogara shanduko mukudya kwako uye mararamiro.

Deanna deBara munyori wekuzvimiririra uyo achangobva kufamba kubva kuzuva reLos Angeles kuenda kuPortland, Oregon. Kana iye asiri kufunga nezve imbwa yake, waffles, kana zvinhu zvese Harry Potter, unogona kutevera nzendo dzake pa Instagram.