Ngokuqhelekileyo, xa singenakukwazi ukulawula ubunzima bethu, sinokusola ngetetabolism - i-slowabetism. Enyanisweni, yintoni i-metabolism? Ingaba kukho naziphi iindlela zokulikhawuleza? I-Metabolism yindlela eqhelekileyo yeekhemikhali eyenziwa emzimbeni wethu, ukuncedisa ukupompa igazi, ukufumana amandla okutya, ukuphefumla nokugcina umsebenzi wengqondo. Umgangatho we-metabolism yimalitha yeekhalori zonke iintsuku zomzimba wethu ezisetyenziselwa ukuxhasa ukusetyenziswa ngokuqhelekileyo kwamalungu onke ebalulekileyo.
Isantya se-metabolism, ngoko okanye ngenye indlela, inxulumene nomzimba wethu, nokuba kunjalo, kwisakhiwo sayo. Ngama-kilogram nganye yamatye esinawo, utshisa ama-calories amahlanu ngosuku. Kodwa i-kilogram yomzimba omzimba onomzimba wenza umsebenzi ogqithiseleyo kwaye utshisa iekhalori ezingama-35 imihla ngemihla. Ubunzima obunamanzi buqukelele kakhulu kwiimpawu, ngoko ke indlela efanelekileyo yokukhawulezisa imetabolism kukunyusa ubukhulu besisu, kwaye oku kuya kwenziwa kuphela ngokuzikhandla. Ngaphezu koko, udinga ukutya okuninzi lweprotheni ukwakha ubunzima besisundu.
Kukho ezininzi iingcinga ngeemetabolism, kodwa ngoku sifumanisa into eyinyani kunye nento engekho.
Inkolelo yenombolo 1. Ukuba uchitha amanzi aneleyo, umzimba wakho uya kutshisa iikhalori ezininzi.
Nyaniso. Zonke iimpawu zamakhemikhali ezenzeka emzimbeni wethu zixhomekeke kwi-100% emanzini. Iingcali zenzululwazi zithi ukuba umzimba ungenawo amanzi, uya kutshisa ii-2% ezingaphezulu kweekhalori. Kuqhutywe uphando olubonisa ukuba abathathi-nxaxheba abathala kwiilazi ezi-8 ukuya kwezi-12 zamanzi ngosuku babe ne-acceleration metabolism xa beqhathaniswa nalabo badla iikomityi ezine nje.
KwiBhunga. Gcina umbala we-urine, ukuba unombala obumnyama kunaloo ngqayi, ngoko kusenokuthetha ukuba uphuza amanzi ambalwa, zama ukusela okungenani iglasi enye ngaphambi kokutya.
Inkolelo yenombolo 2. Ukutya kukunciphisa izinga lokunciphisa umzimba, kwaye le nto iyancipha kwaye iyancipha inkqubo yokulahlekelwa kwesisindo.
Nyaniso. Ngenxa yepounds nganye elahlekileyo, umzimba wakho uvutha i-2-10 khalori ngosuku. Ukuba uphonsa, umzekelo, iipounds ezili-10, emva koko uza kudla iikhalori ezingama-100 ukuze ugcine umzimba onqabileyo, ungayicingi ngokuzivocavoca. Kodwa unokuzikhusela kwi-metabolism ephosakeleyo kwinkqubo yokulahlekelwa ubunzima. Indlela engcono kakhulu ukulahla amanqatha, kodwa ukugcina ubunzima be-muscle. Nciphise inani leekhalori ozidlayo kwaye usebenzise rhoqo. Ukuba usebenzisa izidlo ezinzulu, udla ngaphantsi kwama-khalori ngosuku ngalunye, uya kulahlekelwa yinyama, kunye nobukhulu bomzimba.
KwiBhunga. Zama yonke imihla ukuphepha iikhalori ezingama-250 kwaye utshise kakhulu ngemidlalo. Ngoko uya kufumana ubunzima be-muscle, kwaye ulahlekelwe ipesenti enkulu yeoli.
Inkolelo yenombolo yesithathu. Ukutya okunesonka okukhawuleza kukukhawuleza kweemetabolism.
Nyaniso . I-Capsaicin iyisithako esiyiyo-bioactive, apho i-pepper inayo inomdla kakhulu, kwaye iyakwazi ukukhawulezisa imetabolism, ngaphezu koko, iya kunika umvakalelo wenyameko kwaye isuse indlela yokulamba. Izifundo zenziwa apho abathathi-nxaxheba basebenzisa i-milligram ye-pepper pepper, okubangela ukunyuka kwexeshana kwe-metabolism ngamaphesenti angama-23, kodwa nabo abo bongeza i-0.9 milligrams yokutya bakwazi ukwandisa imetabolism ngama-10-16 ekhulwini.
KwiBhunga. Fumana isilili uze uyifefe ngeetye zeesitya ezityiweyo, izitya zaseMexico, i-pasta, zongeze kwiisoso kunye nezidibaniso ezahlukeneyo.
Inkolelo yenombolo yesine. Ukuba kukho ukutya okuninzi kwiprotheni, ngoko imetabolism iya kukhawuleza.
Nyaniso . Iprotheni iyakwazi ukuphazamisa ngokuthe kratya imetabolism, engenakutsholwa malunga ne-carbohydrates kunye namafutha, ngenxa yokuba ukugaya kwayo umzimba ukhulula amandla amaninzi. Le ngxaki ikwabizwa ngokuba ngumphumo wokutya. Izifundo zibonisile ukuba umntu odla ukutya kweeprotheni utshisa iikhalori eziphindwe kabini njengoko akwenza nge-carbohydrate. Ukuba usondlo oluqhelekileyo, u-14% wokutya kufuneka uthunyelwe kwisisu kunye neeprotheni. Ukuba uqikelela lo mfanekiso, ngoko unako ukulahlekelwa isisindo ngokukhawuleza.
KwiBhunga. Ukulahla kakuhle iipropati ezixhamlayo zeeprotheni, ngesitya ngasinye, sebenzisa i-gram 20 yokutya kweprotheni.
Inkolelo yenkolelo 5. I-Grapefruit iyakwazi ukukhawuleza i-metabolism.
Nyaniso. Oku akunjalo. Isiqhamo esiqhelekileyo kwaye asikwazi ukwenza imimangaliso nge-metabolism, kodwa inokunceda ekulahlekelweni kwesisindo. Ucwaningo luye lwabonisa ukuba ukuba udla isiqingatha sesithelo seqabunga ngaphambi kokutya, i-toza ye-12 yeveki ingahlaselwa iipremu ezingama-4. Oku kungenxa yokuba isi siqhamo sinamanzi kunye nefiber, okuvumela ukuba udle ngaphantsi.
KwiBhunga. Yenza isaladi okanye isobho ngeziqhamo ezintsha okanye i-juice, umzekelo, i-tangerine okanye i-grapefruit.
Inkolelo yenkolelo 6. I-cardiovascular does not work for the activation of metabolism njengokuphakamisa izisindo.
Nyaniso. Ngamandla aneleyo utshaba iikhalori ngo-6-8% ngaphezulu, kwaye oku malunga neekhalori ezili-100 ngosuku.
Ukuphakama kwesisindo kusebenze i-metabolism ngaphezu kokuzivocavoca umzimba. Kodwa ukuba uyayibheka ngaphesheya, kunokuthiwa ukuba ukuqeqeshwa kwe-aerobic akukhuliseli ubunzima obunzima bomzimba. Indlela engcono kakhulu yokwakha i-muscle kukuba wenze ukunyanzelisa umzimba.
Icebiso: Zama ukusebenzisa ngokunyamezela ngokomzimba ukunyanzelisa iimisipha ezinkulu, ukhethe ukuzenza izinto ezibandakanya iindawo ezimbini. Iyakwazi ukukhawuleza, i-sit-ups kunye ne-takdalee.
Inkolelo yenkolelo 7. I-Selderey inciphisa iikhalori, kuba ukufana kwayo kudinga iikhalori ezininzi.
Nyaniso. Impembelelo yefuthe yokutya kunye nenyaniso ivumela umzimba ukuba utshise iekhalori ngexesha lokutya kweziselo kunye nokutya, kodwa oku kufuna kuphela i-30% yeekhalori ozidlayo. Ingcambu yesitrolili iqukethe iikhalori ezingama-6, kwaye kuthatha isigamu se kilo ukuyibeka. Ngako oko, oku kuyingcamango nje.
KwiBhunga. Ungongeza isilimo esidliwayo esinamafutha asozini, isobho kunye nama-saladi, njengekhalori, kodwa umkhiqizo ogcweleyo, kodwa ungacingi ukuba unokukunceda ukulahla ubunzima obunzima. Ngaphezu koko, isilimo esidliwayo esinamagatsha anamanzi sinceda kakhulu, iyanciphisa uxinzelelo lwegazi.
Iingcali №8. I-Chai iyakwazi ukukhawuleza ukutshiswa kwezinto eziqhelekileyo zeekhalori.
Nyaniso. Itiyi ebomvu nebomvu iqukethe iikatekini, ezikhawuleza ukutshiswa kwamafutha emzimbeni. I-tea ehlaza iyakwazi ukukhawuleza imetabolism. Ucwaningo luye lwabonisa ukuba ukusela enye indebe yetiyi ebomvu ngosuku luyakwandisa inani leekhalori elitshiswa ngu-10%, kwaye luhlaza ngo-4%.
Iingcebiso. Esikhundleni senkomishi yasekuseni yekhofi, siphuze itiye eluhlaza okanye ebomvu, kukho i-tadose ye-caffeine, okuyimfuneko yokukhawulezisa i-metabolism. Ushukela nobisi kufaka i-lemon, ngenxa yokuba umzimba uya kufumana amacatechins angaphezulu.
Inkolelo yenkolelo 9. Ngethuba le-PMS, sibhekana nokunyuka kwenyanuko, kuba phambi kwenyanga, i-metabolism iyakhawuleza.
Nyaniso. Enyanisweni, i-PMS ine-plus-oku kukukhawuleza kwe-metabolism ngexesha lomjikelezo wesini kwaye eli xesha libizwa ngokuba yi-luteal phase. I-metabolism yezinto zikhawuleza ngenxa yeenkqubo ze-hormone.
Icebiso: Zama ukubhalela into oyidlayo isonto ukuya kwinyanga kunye neveki emva kwabo. Yenza ukutya kwexesha elilodwa kwinyanga yonke kwaye unamathele kuyo. Ngaloo ndlela, uya kuxhamla ekutshiseni kwamafutha, okubangelwa yi-hormone. Ukuba awukwazi ukuzinceda, ngoko ubuncinane ulawule ubungakanani beziqephu.
Inkolelo yenani le-10. Ukuba awunayo ixesha elaneleyo, kufuneka usebenzise umzimba ngokunyanisekileyo, ukuze i-metabolism ikwazi ukukhawuleza.
Nyaniso. Abantu ababandakanyeke kakhulu kwimidlalo, emva kokuzivocavoca kwimeko yokuphumla, baya kukhawuleza nge-metabolism. Ukukhawuleza kunzima kakhulu kwaye kuhlala ixesha elide kuneendlela eziqhelekileyo zokuzilolonga okanye ukuzivocavoca ngamandla. Yiba namandla kakhulu ekusebenziseni, oku kuya kukunika ithuba lokutshisa i-10% yeekhalori ukusuka kwisixa-mali sisithuba malunga neyure emva kweeklasi. Ukuba ukuhamba ngokuqhelekileyo kuthathelwa indawo yokuhamba ngeekhilomitha ezili-4 (ukulahlekelwa iikhalori ezingama-400), emva kweeyure ezimbalwa emva koko kuza kukunika ithuba lokutshisa ii-calorie ezingama-40.
I-Tip. Yenza iziqhelo ezilula, kodwa ungalibali ngejubane elikhulu. Ukuba kuqhutywe, ke yonke imihla, ukwandisa isantya ubuncinane imizuzu embalwa.