Inombolo ye nyaniso 1
Umzimba usebenzisa amandla angagqitywanga. Ukuphefumula, ukusabalalisa, ukugaya ... Sichitha ukuya kuma-1200-1500 khalori ngosuku (amadoda - malunga neekcalk 59 ngeyure, abafazi -54 kcal ngeyure). Xa siqala ukuhamba, imfuno yamandla ngokuzenzekelayo iyanda.
Inyaniso No. 2
Ukulahlekelwa kwesisindo kunciphisa umonakalo. Kuyaziwa inani elikhulu lamatyala xa abantu abaphumelele ukulahlekelwa isisindo kwizidlo ezinzima babenakukwazi ukubuyela kwisondlo esiqhelekileyo baze baqala ukufumana ngokoqobo kwizinto zonke kunye nejubane elikhulu. Kodwa le nto yile: ukuba uhlala unciphisa ixabiso lekharoriki yansuku zonke, ngezinye iinkalo umzimba uya kushaya kodwa i-brakes - isistim sokuzigcina siza kukuxabisa, kwaye ungasebenzisi yonke ikhalori oyifumanayo. Umsebenzi wazo zonke iinkqubo uza kupheliswa: i-pulse kunye nokuphefumula kuya kuba ngaphantsi kwexesha, ukushisa komzimba kuya kuncipha, kuya kuba nzima ukuba ucinge ngento yesini - yonke imikhosi emininzi iya kuqhubeka ekuqulunqweni kweendawo zokugcina ukusinda kumaxesha "alambileyo." Ngoko ke, ngaphantsi kwe "minimalist minimum subsistence" ye-1200-1500 kcal, akunakwenzeka ukuba uyehla. Ngona ukulahleka kwesisindo esicothayo (esona sichanekileyo), ukunciphisa umzimba kuyancitshiswa ngu-10-20%.
Inyaniso No. 3
I-metabolism iyonke iyasebenza kakhulu kunokuba ixhomekeke. Mhlawumbi, abaninzi baya kukhwankqisa eli qiniso, kuba kukholelwa ukuba abantu abayi kukwazi ukunciphisa umzimba ngenxa yokuba banesimo esifanayo esincinci kunye nesimo esingathandekiyo. Nangona kunjalo, umzimba onzima kakhulu kwaye ukhulu, kunamandla amaninzi afunekayo ukuze agcine imisebenzi ebalulekileyo kwaye isebenze ngakumbi i-metabolism. Ngokomzekelo, ngokuhamba ngamandla, umntu olinganisa iikhilogram ezingama-60 uchitha i-kcal 210 ngeyure, lowo ulinganisa iikhilo ezingama-75, i--270 kcal kunye ne-100 kg ubukhulu be-350 kcal. Ngoko kubalulekile ukukhumbula nokuqonda ukuba njengoko ubunzima behla, isidingo somzimba sinciphisa. Kwaye ukuba uhlala "kwinqanawa", mhlawumbi kunengqiqo ukuhlaziywa kokutya kunye nomxholo wekhalori wemihla ngemiqathango yamandla amatsha amancinci: nciphisa i-kg kg = ngaphantsi kwe-110 kcal ngosuku.
Inyaniso No. 4
Ukutya okuxhatshazwayo kuhlutha i-metabolism. Izidlo ezincinci zincinci zikunceda ukugcina ukunyuka kwe-metabolism. Ukugonywa kufuna i-energy, kwaye ukusetyenziswa kwayo emva kokutya kwandisa ngokwemvelo. Esi siphumo siphelela kwi-3 ukuya kwi-12 (!) Iiyure, kuxhomekeke ekubunjweni kokutya. Amandla amaninzi (kunye nexesha) esetyenziselwa ukucwangcisa iphrotheni (itholakala kwinyama, inkukhu, intlanzi kunye nemveliso yobisi) -kwa-20% yeekhalori ezifunyenweyo. Ukusetyenziswa kwama-carbohydrate kufuna i-5-10% yamandla atholakala kuwo. Ininzi "yamandla amaninzi" yimifuno eluhlaza kunye nezolimo ezincinci. Kodwa ukufana kwamanqatha kuthatha kuphela u-3-5% wamandla aqulethwe kuwo.
Inyaniso Nombolo 5
Iiblulethi "zeetabolism" azikho. Ngokuqhelekileyo kuthiwa, ngokukodwa kwintengiso, malunga nempembelelo emnandi kwi-metabolism ye-extracts ye-tea ye-green, isilili okanye ikhofi. Ewe, iimveliso eziluhlu ziyakwazi ukukhawuleza inkqubo yokutshintshisana, kodwa akunangqiqo ukuthembela kule mpawu. Ngaphezu koko, ukuba zininzi kwaye zihlala zihlala njalo, umonakalo wemilingo uyancipha. Ngaphandle kokutshintshwa kwondlo kunye nokunyakaza, ngaphandle kokuthatha inxaxheba ngokuthe ngcembe, i-metabolism ngokwayo ayiyi kuhlangabezana neepounds. Kodwa kuyafaneleka ukuba sicinge ukuba, umzekelo, ezinye izidakamizwa ze-psychotropic kunye ne-anti-depressants zinciphisa umetabolism, kwaye i-nicotine ikhawuleza. Ingxenye yale nto yinkinga yobunzima obuninzi kwabashushu. I-cigarettes ezi-10-15 ngosuku zandisa ukwanda kwamandla malunga ne-10% (100-130 kcal). Ngenxa yoko, emva kokuyeka ukutshaya, kufuneka unciphise ukutya okuqhelekileyo ngemali efanayo. I-100-130 kcal yincwadana encinci ye-yogurt e-sweet or candy candy ...
Inyaniso No. 6
Nawuphi na umsebenzi osebenzayo ukhawuleza umonakalo we-metabolism. Akunakwenzeka ukuba inxalenye enkulu yamandla kwimeko yokuphumla ithathwa ngamathambo esisiphako. Ngako oko, ukunyakaza okusebenzayo ekulahlekelweni kwesisindo akudingeki nje "ukutshisa" iikhalori, kodwa kwakhona ukwakha ubunzima besisipha. Iinguqu ezincinci ekwenzeni indlela yokuphila ziza kubangela ukuba kubekho amandla amaninzi asetyenzisiweyo kunamaqela angamaxesha angama-club. Imizuzu eyi-10-15 yomthwalo omhle, amaxesha amaninzi ngemini, ukugcina ithoni ye-muscle kwaye ngokufanelekileyo usebenze i-metabolism. Okubaluleke kakhulu kule ngcamango ayinayo, amandla aqeqeshelwa okanye aerobic, sebenza kwi-dacha okanye uhambo olude.
Inyaniso No. 7
Kule minyaka, iinkqubo zokunciphisa umzimba zinciphisa. Ukususela kwiminyaka engama-20, yonke iminyaka eyi-10, isisombululo sethu sinciphise ngo-2-3%. Okokuqala, isigaba sokukhula ngokukhawuleza sigqityiweyo. Okwesibini, kwaye ngokukodwa kuxhatshazwa ngabasetyhini, umsebenzi wezemoto unciphisa kunye neminyaka kwaye, ngokufanelekileyo, ubunzima bomzimba bulahlekile. Ngokuchanekileyo, ngelanga, kungekhona nje ukulahleka, kodwa utshintshe amafutha. Ngoko kubaluleke kakhulu ukuba ungayi kumisa ubomi! Nayiphi na ukwanda kwintsebenzo yemoto kuya kukhawuleza isantabolism nge-20%. Into yesithathu, njengoko inzululwazi ibonisa ukuba, ngaphezu kweminyaka, abantu abaninzi bancipha kwi-cell mass of certain organes - intliziyo, isibindi, ubusuku, njl njl. -nanjalo, ngokufanelekileyo, imfuno yamandla kubo iyancipha.
Inyaniso No. 8
Iziphazamiso zeHormonal zichaphazela i-metabolism, kodwa oku akusiyo isigwebo. Ngokwezibalo, kwi-98% yamatyala, ubunzima obunzima abukwenzi nento engafanelekanga ye-hormonal. Kwaye nokuba kusetyenziswe ukulawula ubunzima be-2%. I-metabolism kwindawo yokuqala ichaphazela i-hormone ye-thyroid gland. Kodwa ngeengxaki kule ndawo, i-endocrino yamanje iyakubamba ngempumelelo. Amahomoni eentlobano zesini anxulumene nokuhla kwe-age-related in metabolism. Kwaye nangona iimeko zichaza ngokucacileyo ukubonakala kweepounds zesilivere, azizange zikhuphe ukukhutshwa kwazo ngoncedo lokutya okunomsoco, ukunyakaza, isimo sengqondo esihle.
Inyaniso Nombolo 9
Ijubane leenkqubo zokuxilisa umzimba landisa ukuhleka. Oku kuqinisekiswa zifundo kwigumbi lokuxilisa - lilinganisa umlinganiselo wokushisa oveliswa ngumzimba womntu, kwaye ngoko ke ukuqina kwe-metabolism kubalwa. Ngoko, ukutya ngokuhambelana neemfuno zamandla, iyure yokunyakaza okuhambayo kunye nemizuzu eyi-10-15 yokuhleka ngemini - konke okufunekayo ekusebenziseni imetabolism esebenzayo kunye nokulahlekelwa kwesisindo esiphumeleleyo.