Indlela yokuphucula imetabolism emzimbeni?

Sonke sinobahlobo esingabagwenxa ngabo: bayakwazi ukutya ngokuphindwe kabini njengokuba sisenza isidlo sakusihlwa. Kwaye ngelixa kungabi ngcono! Kwaye ke unyakazela kuyo yonke ikhalori, ukuze ufumane ingqekembe eyongezelelweyo yesazela, kodwa awukwazi ukulahlekelwa isisindo. Bathi isizathu salesi simetabolism esilala. Kodwa ngaba kunokwenzeka ukuba ngandlela-thile ivuselele? Indlela yokuphucula imetabolism emzimbeni - le ngcaciso yethu.

Kutheni i-thinner ayifumananga

Emva kokuba umbuzo wabuzwa ngabadali befilimu yegama elifanayo eliveliswa yi-Air Force Company. Ichazela malunga novavanyo olwenziwe ngoluhlu lweminyaka emashumi mane. Ngowe-1967, uprofesa kwiYunivesithi yaseVermont, u-Ethan Simé, wafumana amavolontiya angama-10 aphantsi kwintolongo yase-Vermont, ababethenjiswa ngokukhawuleza ekuncedeni inzululwazi. Umsebenzi wezo zifundo kukutya ukuya ku-10,000 kcal ngosuku kwaye ufumane ikota yesisindo. Abathathi-nxaxheba ababini bafumana kuphela i-21% kuphela, okunye kwaye oku akuphumelelanga, nangona batya kakhulu. Amava anqunywe ukuba aphindwe yiFreddéric Nystrom we-University of Linkoping yaseSweden. Ngeli xesha, abathathi-nxaxheba kwi-test-slivers - bekufuneka bathathe imihla ngemihla ye-5000 kcal kwaye banyuke ubunzima babo malunga ne-15%-ubuncinane ubuncinane beempahla zamantombazana. Kuyathakazelisa ukuba ngexesha lokuvavanywa kwangoko kubonakala ukuba abantu abancinci abanqwenela okuninzi ukutya, nangona ukuba kunomnandi. Kodwa yintoni ongenakuyenza ngenxa yesayensi! Ezi zifundo zombini zibonise ukuba ubulungisa bukhona: ukuba amanqatha atyhidiweyo, aya kuba nobunzima. Kodwa ngandlela-thile angalingani: umntu uza kubuyisa ngaphezulu, kwaye omnye umntu - kuphela iibhilodi ezimbalwa. Into ephambili kukuba bonke abathathi-nxaxheba kwizilingo kwindlela yobuninzi besibindi abazange baqinisekise iingcamango zenzululwazi: akukho namnye wabo owamkela inani elifunekayo leekhilogram. Kuyathakazelisa ukuba kamva onke amavolontiya abuyela kwimimiselo yabo ngaphandle kwemizamo eninzi. Oososayensi abazange bakwazi ukuchaza le nkcazelo ukuphela. Izizathu zokubangela ukuba abanye abantu bakuthole kunzima ukugcina ukugaya isisu zabo kubonakala zimbalwa. Ngokomzekelo, i-genetic predisposition. Ngoko, ezinye izazinzulu zone isono kwi-FTO gene (ikwabizwa ngokuba yi-gene fetes). Kukholelwa ukuba unembopheleleko yeenkqubo ze-metabolism kunye nokuqokelela kwezicubu ze-adipose. Abantu abanalo bangama-67% amathuba okuba bathathele ukunyanya, kuba kunzima ukuba banqande isilingo sokutya ngokutya. Ukongeza, i-skinny "inceda" isakhiwo somzimba wabo. Izicubu zomzimba zitshisa amandla amaninzi kunamafutha. Yaye kungekhona nje ngokuzikhandla ngokomzimba, kodwa nangokulala. Abaxhamli baninzi kakhulu, kwaye iindleko zabo zokufudumala ziqingatha zabantu abagciniweyo. Ngendlela, kungenxa yomsindo wesisindo somzimba kumadoda ukuba i-metabolism iphakathi kwe-10-20% phezulu kunabesifazane. Ngokweminye imfundiso, i-microflora yamathumbu amakhulu inceda ukuhlangabezana neekhalori ezingaphezulu. Ukuba ii-colonies ze-microorganisms zininzi, ziyakwazi ukucwangcisa inani elikhulu lokutya, kwaye ngokufanelekileyo, amanqatha emagqabini aya kugxothwa ngaphantsi. Ngenxa yokuba, ngendlela, i-fiber inceda kakhulu, isistim sezondlo se-intestinal microflora. Kunconywa ukuba unyango lwe-dysbiosis kunye ne-slimming. Ukongeza, ibhakteria yamathumbu, ngokucubungula i-fiber, i-secrete B vithamini. "

Awubuvi, kodwa uncedo

Kutheni abanye abantu kufuneka balwe (okanye bayeke) ngeekhilogram ezingaphezulu? Okokuqala, siya kufumanisa ukuba le metabolism eyaziwayo. "I-Metabolism" ivela kwigama lesiGrike elisho "utshintsho". Yilokho esikwenzayo ngokutya, xa sithembele ekudleni-ukuguqula ukutya kumandla (iikhalori). Siyichitha rhoqo, nangona silala-ngobusuku malunga neekhalori ezili-1000 zitshiswa. Kodwa iindleko zethu azigqithisi umlinganiselo wamandla esiwafumana kunye nokutya. Kwaye iiseli ezinamafutha zicwangciswe kwiqondo lofuzo ukuze zenze iindawo zokugcina ukusetyenziswa. Lo ngumsebenzi wabo oyintloko-ukubamba, ukuvuselela nokuyeka kwakhona; ngokukhawuleza kuya kuthatha ixesha elide ukulinda ixesha. (Ngendlela, ukuba uzinciphise ukutya okuqinileyo, iiseli ziya kuqala ukugcina, kwaye emva kokunciphisa ubunzima, ufumana iikhilogram ezingaphezulu). Isisindo esingaphezu kwesisiseko asiyona ingqiqo. Kalula, akayikho imfuneko. Umntu wayephila kakuhle ngokwaneleyo ukuze aphile ngokutsha nje. Ngaphambili, amafutha ayemhle kuye-wamsindisa ebusweni waza wondla. Ngoku izinto zethu zokusindisa azibandakanyi. Kwinyango, i-skinny - iyigula. Ewe, yimalini intsuku efunekayo ukuba singabi ngcono? Okubizwa ngokuba yi-basic metabolism (ubuninzi beekhalori ezitshiswa ngumzimba ngokuphumla) kungabalwa yi-Harris-Benedict ifom. Le yona mfuno encinane efunekayo ukugcina ubunzima bomzimba kwinqanaba elinye. Kwamadoda: izinga lokunciphisa umzimba = 66 + (13.7 x ubukhulu kwiikhilogram) + 5 x ukuphakama ngamasentimitha - (6.8 x yobudala) = imfuno yansuku zonke yeekhalori. Kubafazi: i-metabolic rate in rest = 655 + (9.6 x ubukhulu kwiikhilogram) + (1.8 x ubude ngamentimitha) - (4.7 x yobudala) = imfuno yansuku zonke yeekhalori. Masizame ukwenza ukubala kumfazi oneminyaka engama-30 ubudala onobungama-170 cm kunye nobukhulu beekhilomitha ezingama-60. Ngaloo ndlela: 655 + (9.6 x 60) + (1.8 x 170) - (4.7 x 30) = 1396. Phinda umphumo ngeebini kwiintsebenzo ezintathu ngeveki kwaye 1.5 xa zonke zakho imizamo yokutshintshwa kwamaphepha kwiofisi. Kakade ke, kufuneka kwakhona sicinge ngeendleko zokuvelisa ukushisa ngomzimba - lenye i-50 - 70% yamandla asetyenzisiweyo. Kodwa konke kuya kufumaneka, ukuba uninzi lwethu ludla ngaphezulu, kunokuba lufunwa ukuba ukwazi ukuhlala kwimizimba. Enyanisweni, wayeza kuba nesidlo sakusasa esisodwa.

Yintoni echaphazela imetabolism ?

Ukongeza kwimiba yokuzalwa kunye nomzimba, ibhalansi ye-hormone ibalulekile. Ukwandisa ubunzima bexinzelelo, ukuthatha amayeza. Iingxaki nge-metabolism zivela ngenxa ye-thyroid ne-pancreas. Ubudala buyongeza iingxaki ngeekhilogram ezingaphezulu - emva kweminyaka engama-30, izinga le-metabolism linciphiswe malunga ne-0.5% ngonyaka. Kule minyaka, imvelaphi ye-hormonal yomntu iyatshintsha. Ngelixa umfazi usemncinci - kubalulekile ukubandakanya, ukukhulelwa - ukuthwala nokunyusa umntwana, ukukhula - ukuhlaziya amafutha ngosuku lwemvula, kuba kukho imikhosi encinane yokuzingela. Ukongezelela, ngenxa yokuncipha komsebenzi okwenziwe ngokomzimba, ubunzima bomzimba bunciphisa kuthi, kodwa ukunyuka kwamafutha kunyuke. Yaye nangona umntu egcina ubunzima obufanayo, oku akuthethi ukuba akaguquki. " Kwaye, ke, isizathu esona sizathu sokunqatha kwethu kukutya.

Izabelo ze-carbohydrates

Umthombo wamandla kuthiwa ngamaphrotheni, amafutha kunye ne-carbohydrate. Nangona kunjalo, umzimba ukhetha i-carbohydrates. Ngenxa yokucwangcisa ukutya, kufuneka uchithe. Kodwa ukuba ukuphuka kwamaprotheni kuthatha i-30% yeekhalori, ii-carbohydrates - kuphela 2%. Ngoko kutheni peretruzhdatsya? Ngoko ukutya kwethu kuye kwatshintsha ixesha elide ukuya kwi-carbohydrate. Ukuba, ngokomzekelo, ukuthatha i-oats eluhlaza okanye i-buckwheat, iya kugcinwa ixesha elide ngamathumbu kwaye iya kufuna imali eninzi yamandla. Le propati inceda abantu abanesifo sikashukela ngaphandle kweziyobisi ukuze banciphise isantya. Bathi kusihlwa bhakeni buckwheat, kwaye kusasa bayidla eluhlaza. Kubonakala ngathi zonke i-carbohydrates efanayo. Kodwa ukwahlukana kwabo kudla amandla, esuswa kwi-glucose egazini. Nantsi inqanaba layo liyancipha. Ukuba i-buckwheat ipheka, iya kuba sele ilula i-carbohydrate engcolileyo, kunye noshukela, ngokuchaseneyo, iya kugxuma. Umzimba wethu awunawo amandla okunciphisa inkqubo yokufana kwabo, kuba akufuneki ukuchitha amandla kuwo. Ngenxa yoko, i-glucose engaphezulu "igcinwa" ngendlela ye-glycogen-malunga ne-600 ukuya kwi-700 g kwisibindi kunye nezihlunu. Amanye afuneka abe ngamafutha. Ii-carbohydrate ezigungqiwe ngokukhawuleza ziphakamisa iqondo leshukela legazi ngokukhawuleza. Ngokukhawuleza kuvela imeko ebumnandi: "ngoku nidlile, unako ukulala." Ngendlela, ngoko umzimba uya kusishukumisela ukuba sivale imilomo yethu kwaye singaqhubeki ngokutya. Kodwa emva kwexesha iqondo le-glucose lihla. Lo mzimba ukwesaba kwaye usinika isigxina: sekuyisikhathi sokuluma. Ngoko ke, isizathu sokuqala sokutya ngokugqithisileyo sitshisa kalula i-carbohydrates.

Siqeqesha imetabolism

Indlela yokukhawulezisa "i-lazy" metabolism? Okokuqala, kufuneka ukwandise imisebenzi yomzimba. Ngenxa yokuba, njengoko sele kukhankanywe ngasentla, izihlunu zidinga "amaninzi" ngaphezu kwamanye amathishu, umzekelo weoli. Okwesibini, ukunqanda kubanda kunceda. Zivuselela ukuvelisa ukushisa, oku kuthetha ukutshisa ama-calorie angaphezulu. Okwesithathu, kufuneka udibanise i-fiber ekudleni kwakho. Okwesine, abanye oogqirha bancoma ukutya okuxutywayo. Enye indlela yokulahlekelwa ngamakhilogremu angaphezulu kukugxila kwiiprotheni kunye namafutha ekudleni kwakho, ukhethe ukutya nge-index ephantsi ye-glycemic (ubuchule bokutya ukwandisa amazinga e-glucose egazi). Oku, ngendlela, isekelwe kunye nendlela yokutya yeMontignac, kunye nokutya kwe-Atkins, kunye ne-Hollywood, ne-Kremlin. Ukutya okuncinci nokunciphisa ukutya kuphakamisa izinga leswekile kwigazi, ngcono - umzimba unelungelo lokuwusebenzisa. Ukuba ukhetha ukutya kwemifuno, ke ubuncinane ngaphandle kokunyanga kwamayeza. Ngenxa yokuba izaqathi eziluhlaza, umzekelo, isalathisi se-glycemic 30, kwaye ziphekwe kakade 80. Enyanisweni, le nkcazelo yindlala yenkqubela evela kwimihla okanye ngaphezulu. Umzimba ulahla i-ballast ngohlobo lwe-glycogen, inqanaba leshukela liqhelekile (ngoko liphuma kumnandi litshintsha), amafutha agcinwe kwindawo egcinwe kuyo ayatshiswa, kwaye kubaluleke kakhulu - indlela yokubuyisela isungulwe. Kodwa kunzima kakhulu, njengoko siyazi, ukugcina ubunzima emva kokulahlekelwa isisindo. Kubonakala ukuba iipounds ezilahlekileyo azibuyiswanga, kufuneka uhlanganise umhluzi wenyama ekudleni kwakho. Iqukethe into ekhethekileyo ye-1-carnitine, enceda ukutshisa amafutha. Xa ifunyenwe iipropati ze-1-carnitine, oko ke, i-maritime yabonakala ininzi yeezongezo zokutya kunye nayo kunye namacwecwe. Nangona kunjalo, kufuneka kukhunjulwe ukuba wenza imimangaliso yakhe nangona kunjalo kunye ne-low-carbohydrate yokutya kunye nokuzikhandla komzimba. Indlela elula kakhulu yokugcina isisindo yaphakanyiswa yiFrentshi, abaqhelisi bewayini. Kuvela ukuba iipolphenols zezidiliya ezibomvu, ezifumaneka kwisiselo esizithandayo, zibanceda balwe namafutha. Enyanisweni, konke oku kuyenzeka lula, akunjalo?