6 Mapoka Ekubatsira Kuwedzera Metabolism Yako Zvakanaka

Zvemukati

• Iko kuita kwemetabolism-inowedzera bhasiketi kunoratidzika senge
• Gadzira
• Mapuroteni
• Pantry chikafu
• Zvinonhuwira nemafuta
  
• Salmoni ine blubheri bundu
• Zvisungo:
• Mafambiro:
• Chicken uye bheri yakasarudzwa saladhi
• Zvisungo:
• Mirayiridzo
• Kale uye butternut squash saladi nequinoa
• Zvisungo:
• Mafambiro:
• Yakasviba chokoreti matcha bhutsu makapu
• Zvinoshandiswa
• Mirayiridzo
• Maviri metabolism-kuwedzera smoothies
• Matcha Smoothie
• Zvisungo:
• Mafambiro:
• Nut butter uye jelly smoothie
• Zvisungo:
• Mafambiro:
• Maitiro ekuzadzisa zvido zvemuviri wako
• 1. Rovedza muviri kakawanda
• 2. Ramba uine protein
• 3. Dzivisa kuderedza kudya kwekoriori
• Inosaina muviri wako une husimbe hwemetabolism
  

Jumpstart metabolism yako vhiki ino

Iwe unogona kunge wakanzwa nezvekudya metabolism-zvine hushamwari chikafu, asi ichi chikafu-metabolism hukama hunoshanda sei chaizvo? Chikafu hachisi chekungowedzera kukura kwemhasuru kana kupa simba kuti uve nechokwadi chekuti uri kupisa macalorie.

Iko kune chaiwo mamwe maratidziro ekuti hukama uhu hunoshanda sei, pasi penzira dzese dzisingaonekwe muviri wako unobata chikafu chako. Kunze kwekutsenga, kana muviri wako uchitakura, kugaya, uye kutora izvo zvaunodya (kuwedzera, kuchengetedza mafuta), ichiri kuisa metabolism yako kushanda.

Funga nezvemuviri wako kunge mota. Kumhanya kwako kwaunomhanya kunoenderana nezvinhu zvinoverengeka: ine makore mangani (zera rako), unoiburitsa kangani (kurovedza muviri), kuchengetedza zvikamu zvaro (tsandanyama), uye gasi (chikafu).

Uye sekungofanana nemhando iyo gasi rinomhanya nemumotokari rinogona kukanganisa kufamba, hunhu hwechikafu chaunodya chinogona kukanganisa nzira dzese dzinomhanya nemuviri wako.

Metabolism inotsanangura maitiro emakemikari ari kuitika mukati memuviri wako kukuchengetedza uri mupenyu uye uchibudirira. Iyo zvakare inotarisa huwandu hweacalorie iwe waunopisa muzuva rimwe. Kana muviri wako uine metabolism inokurumidza, inopisa macalorie nekukurumidza. Uye zvinopesana neiyo inononoka metabolism. Sezvo isu tinokwegura, isu tinowanzo nonoka roll yedu iyo inokonzeresa izvi metabolic maitiro kudzikira.

Izvo hazvireve kuti iwe unofanirwa kungodya chete chikafu chese kana kuve pachikafu chakasimba. Mushure mezvose, kudya chikafu chimwe chete kwemazuva makumi matatu kunogona kukonzera muviri wako kunzwa usimbe kana kukuvadza hukama hwako nechikafu. Izvo zvinongoreva kuti metabolism yako inogona kubatsirwa nekuchinjira kumusoro kune zvemhando yepamusoro chikafu.

Kana iwe wagadzirira kupa muviri wako yakanaka metabolic zororo nechikafu, tevera yedu yekutenga zvinyorwa kwevhiki. Apa pakubika dutu mukicheni kuti metabolism yako irambe ichimhanya pahunhu.

Iko kuita kwemetabolism-inowedzera bhasiketi kunoratidzika senge

Izvi zvinongedzo zvakasarudzwa mupfungwa kuti zvigone kuchinjika, kukwanisika, uye kurerukirwa - zvichireva kana iwe uchida kurova zvako zvine hutano, metabolism-inowedzera maresipi, iwe unogona!

Zvakanyorwa pazasi ndizvo zvinoshandiswa kuisa yako pantry ne, asi isu tinokurudzira kupeta (kana katatu) uye kugadzirira kumberi kuti usazonetseka nezve chokudya vhiki rese!

Gadzira

• blueberries
• raspberries
• kare
• pre-akachekwa butternut squash
• chena hanyanisi
• chiRoma
• ndimu

Mapuroteni

• salmon
• huku

Pantry chikafu

• maple manyuchi
• Dijon masitadhi
• mafuta avocado
• waini tsvuku vinaigrette
• pecans
• cranberries dzakaomeswa
• chokoreti yakasviba bhaa
• vanilla yakabudiswa
• coconut butter
• matcha upfu

Zvinonhuwira nemafuta

• munyu
• mhiripiri
• allspice
• Tsangamidzi

Salmoni ine blubheri bundu

Mimwe yemidziyo inonaka kwazvo ndeaya anogadzira chishuwo chine simba nechidiki chemidziyo.

Idya iyi inotora iyo nyowani, yakasarudzika tambo yesango-yakabatwa saumoni uye yoisimudza iyo nekutapira kweblueberries. Wedzera zvishoma zvekuwedzera zvigadzirwa kuti uzviise zvese pamwechete uye iwe unoona wakanaka uye unonaka unonaka unonaka dhishi.

Inoshumira: 2

Nguva: Maminitsi makumi maviri

Zvisungo:

• imwe 8-ounce yemusango-yakabatwa salmon steak
• muto we 1/2 ndimu
• 1 mukombe blueberries
• 1 tbsp. maple manyuchi
• 1 tsp. allspice
• 1 tsp. Tsangamidzi

Mafambiro:

1. Preheat oven kusvika 400ºF.
2. Pane pepa rekubheka rakapetwa nemapepa echinyorwa, wedzera salmon ganda-padivi pasi.
3. Svina muto wemoni pamusoro salmoni, kusasa nomunyu uye mhiripiri kuravira, uye bika kwemaminetsi gumi nemashanu kana kusvika salmoni ichinyorova neforogo.
4. Ipo salmoni iri kubheka, wedzera iyo bhurubheri uye maple sirasi kune hari diki pamusoro pepakati-pasi kupisa uye unomhanyisa dzimwe nguva. Rega musanganiswa kuti usvike kusvikira mvura yacho yaderedzwa nehafu.
5. Bvisa kubva pamoto uye fambisa mu allspice uye ginger.
6. Kunyangwe uparadzire saumoni uye zvinyoronyoro kumusoro neebhuruu glaze.
7. Shumira nerutivi rweholiflower mupunga kana saradhi uye unakirwe!

Chicken uye bheri yakasarudzwa saladhi

Chinhu chakakosha mukugadzira saradhi yakakwana kuenzanisa kwete chete huwandu hwezvigadzirwa, asiwo zvinwiwa. Nesaradhi iyi, iyo inonaka inonaka yeiyo hukuyera zvakanaka neyakajeka acidity yemabriji.

Mushure mekusanganisa izvi pamwe chete nezvimwe zvishoma zvinoshandiswa pamusoro pemubhedha weroma, iwe une saradhi yakanyatsoenzana izere nezvinwiwa zvakasiyana zvine chokwadi chekufadza mabhureki ako uye kugutsa nzara yako.

Inoshumira: 2

Nguva: Maminitsi makumi mana

Zvisungo:

• 2 isina kana mazamu ehuku asina ganda
• 3-4 makapu romaine, akachekwa
• 1/4 chena hanyanisi, diced
• 1 mukombe blueberries
• 1 mukombe raspberries
• 1/4 mukombe wakaomeswa cranberries
• 1/4 mukombe pecans, akachekwa

Zve vinaigrette:

• 1 tsp. Dhidhoni
• 1 / 2-1 tbsp. mafuta avocado
• 1/2 tbsp. waini tsvuku vinaigrette
• gungwa munyu uye mhiripiri, kuravira

Mirayiridzo

1. Preheat oven kusvika ku 350ºF.
2. Pane pepa rekubheka rakazara pepa rechinyorwa, wedzera mazamu ehuku uye ubike kwemaminetsi makumi matatu nemashanu kana kusvika huku yasvika mukati mekupisa kwemukati kwe 165ºF.
3. Ipo huku iri kubheka, wedzera zvese zvinoshandiswa pa vinaigrette mune inomhanya-mhanya blender, uchibatanidza kusvika wanyatsobatanidzwa.
4. Kana iyo huku yapedza kubheka, icheke muzvikwere uye isa parutivi.
5. Muhomwe huru, wedzera romaine, huku, michero, pecans, uye chena hanyanisi uye dhonza nekupfeka. Tora kuti ubatanidze, shumira, uye unakirwe!

Kale uye butternut squash saladi nequinoa

Kunyangwe iwe uchitsvaga anokwezva kana kupinda, ichi chekare uye butternut squash saladi ndiyo yakakwana dhishi yekumisa yako nzara kurwadziwa uye kuzadza muviri wako nezvakakosha zvinovaka muviri. Zviri nyore kugadzira uye kuchengeta zvakakwana kune zvasara kana kuronga kwekudya muvhiki rako rese.

Inoshumira: 2

Nguva: Maminitsi makumi mana

Zvisungo:

• 1 mukombe quinoa, yakabikwa mumvura kana muto wehuku
• 2 makapu kare, masaji
• 2 makapu butternut squash, pre-cheka

Zve vinaigrette:

• 1/2 tsp. Dhidhoni
• 1/2 tbsp. maple manyuchi
• 1/2 tbsp. mafuta avocado
• 1/2 tsp. waini tsvuku vinaigrette

Mafambiro:

1. Preheat oven kusvika 400ºF.
2. Pane pepa rekubheka rakapetwa nepepa rechinyorwa, wedzera iyo butternut squash uye bika kwemaminitsi makumi matatu, kana kusvika forogo nyoro.
3. Ipo butternut squash iri kubheka, wedzera zvese zvinoshandiswa pa vinaigrette mune inomhanya-mhanya blender, uchibatanidza kusvika wanyatsobatanidzwa.
4. Muchidimbu chepakati, wedzera zvekare, dururira kupfeka, uye kwiza vaviri pamwe chete kusvika varoora. Isa mufiriji kusvikira wagadzirira kushandisa.
5. Kana butternut squash yapedza kubheka, buda ndiro mbiri uye ugovane zvakaenzana kare nequinoa, wobva wawedzera butternut squash. Shumira uye unakirwe!

Yakasviba chokoreti matcha bhutsu makapu

Mushure mekupedza kudya kwemanheru, unozopedzisira wawana iyo yekuwedzera shuwa inotapira inotapira kuti ubve pamusoro pekudya. Mhinduro yakakwana ndeiyi yakasviba chokoreti matcha bhutsu makapu.

Uku kuruma-kwakakura kunopa muyero wakanaka pakati pekoreti yakasviba uye matcha uye inopa kugutsikana kunotapira kusvika kumagumo kwekudya.

Inoshumira: 2

Nguva: Maminitsi makumi matatu

Zvinoshandiswa

• imwe 3.5-ounce yakasviba chokoreti bar (80% kana kupfuura)
• 1 tbsp. kokonati mafuta
• 1/2 tsp. vanilla yakatorwa (isiri doro)
• 1 tbsp. maple manyuchi
• 1 scoop matcha upfu
• 1/4 mukombe coconut butter, yakanyunguduka

Mirayiridzo

1. Muhomwe diki pamusoro wepakati-wakadzika kupisa, sungai chokoreti uye kokonati mafuta.
2. Kana ukanyunguduka, bvisa kubva pamoto uye fambisa muvanilla.
3. Dururira hafu yemusanganiswa mukaini-muffin pani uye isa mufiriji.
4. Muchidimbu chemasvikiro wedzera coconut butter, maple syrup, uye matcha powder, inomutsa pamwechete kusvikira pakaumbwa (wedzera imwe matcha poda kana zvichidikanwa).
5. Bvisa iyo muffin pani kubva mufiriji uye zvakaenzana kugovera matcha paste, ipapo pamusoro nechasara chokoreti. Isa kumashure mufiriji kana firiji kusvikira yagadzwa kana kugadzirira kudyiwa!

Maviri metabolism-kuwedzera smoothies

Kana iwe uchida kuwedzera yako metabolism-kukurudzira chiitiko chekuronga-chikafu, smoothies anogara ari kuenda-kune kwekukurumidza kudya kwemangwanani kana kunyangwe tudyo!

Matcha Smoothie

Inoshumira: 2

Nguva: Maminitsi mashanu

Zvisungo:

• 3 makapu nati mukaka wesarudzo
• 2 inotora matcha powder
• 2 tsp. maple manyuchi
• 1/4 tsp. vanilla yakabudiswa
• 1-2 makapu echando

Mafambiro:

1. Wedzera zvese zvinoshandiswa kune inomhanya-mhanya blender, uchibatanidza kusvikira wanyatsobatanidzwa.
2. Shumira uye unakirwe!

Nut butter uye jelly smoothie

Inoshumira: 2

Nguva: Maminitsi mashanu

Zvisungo:

• 3 makapu nati mukaka wesarudzo
• 1 tbsp. nati ruomba yesarudzo
• 1 bhanana rakagwamba
• 1/2 mukombe blueberries
• 1/2 mukombe raspberries
• 1 1/2 tsp. furakisi yepasi (sarudzo * *)
• 1 1/2 tsp. maple sirasi (inosarudzika *)

Mafambiro:

1. Wedzera zvese zvinodiwa zvinoshandiswa kune inomhanya-mhanya blender, uchibatanidza kusvikira wanyatsobatanidzwa.
2. Shumira uye unakirwe!

Maitiro ekuzadzisa zvido zvemuviri wako

1. Rovedza muviri kakawanda

Kunze kwekuchinja kwekudya, maitiro ehupenyu ndiwo kiyi yekusimudzira yako metabolism. Sezvambotaurwa, kurovedza muviri uye mhasuru inogona kupa yako metabolism kuwedzera.

Kunyangwe kungogara uchifamba kana kumhanya kwemakumi maviri nemakumi matatu maminetsi maviri kana katatu pasvondo kunogona kuita simba rakakura pasimba rako.

2. Ramba uine protein

Kuita kuti muviri wako uve nezvakanaka zvekudya chinhu chakakomba chinja mutambo. Chimwe chezvikafu izvi chiri chinyorwa cheprotein.

Mapuroteni anowedzera yako metabolic rate ne. Paunodya chikafu nemaprotein, ivo vari kukupa iwe simba uku vachikubatsira iwe kunzwa kuzere kwenguva yakareba, iyo inobatsira nayo.

3. Dzivisa kuderedza kudya kwekoriori

Vanhu vazhinji vanotenda kuti kudzikisira yavo caloric kudya kwenguva yakareba kunoguma nekukurumidza kurasikirwa uremu.

Kunyangwe izvi zvingave zvechokwadi, izvo zvavasingazive ndezvekuti vanogona kukonzeresa kuwanda kwehutano, kusanganisira izvo zveinononoka metabolism.

Inosaina muviri wako une husimbe hwemetabolism

• kurema kana kutadza kuonda
• kuneta
• kazhinji musoro
• yakaderera libido
• ganda rakaoma
• hutsi hwehuropi
• kurasikirwa nevhudzi

Izvo zvakakosha kuti uzive kuti kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge Kuva nechimwe chete kana zvimwe zvezviitiko izvi zvinogona kuzivikanwa se metabolic syndrome, izvo zvinowedzera mukana wako kuzvirwere zvakakomba sehosha yemwoyo, sitiroko kana chirwere cheshuga.

Kana zvasvika pakurapa metabolic syndrome, chiremba wako anowanzo kurudzira shanduko yemararamiro. Kuenda nerwendo urwu rwekutenga chichava kutanga kwakanaka!

Ayla Sadler mutori wemifananidzo, stylist, mugadziri weresipi, uye munyori akashanda nemazhinji emakambani anotungamira muindasitiri yehutano nehutano. Parizvino anogara muNashville, Tennessee, nemurume wake nemwanakomana. Kana asiri mukicheni kana kuseri kwekamera, unogona kumuwana achitamba achitenderera guta nemukomana wake mudiki. Unogona kuwana zvimwe zvebasa rake pano.