Indlela yokuqalisa imetabolism

Kakade ke, ngokudala, i-metabolism iyancipha. Kodwa ngubani owathi sifanele simkele le nto? Funda indlela yokuvuselela imetabolism emzimbeni uze utshise ama-calorie angaphezulu.

Kwiminyaka embalwa edlulileyo kwakucatshangelwa ukuba ukuphuculwa kwe-metabolism ngokuhamba kwesikhathi kunjengokwemvelo njengemfuneko yokusebenzisa iiglasi zokufunda okanye ukubonakala kweenwele ezimvu. Ukukholelwa ukuba kunokwenzeka ukuba kusebenze imetabolism kuphela ngoncedo lweendlela ezinzima, ezininzi ziwela kwisicatshu esifanayo.
Ucekisa iziqendu kabini, unqabile inqabileyo kunye nosawoti, qalisa uqeqesho lwemihla ngemihla. Kodwa xa ngeveki okanye imimangaliso emibini ingenzeki, ubeka izandla zakho. Izabelo ziphinde zibe zikhulu, ukuqeqeshwa-mfutshane, awuboni nantoni na eyingozi xa ulala ngaphambi kokuba ulale udibanise ngesahlulo seshizi okanye isiqingatha sebhalethi. Nangona kunjalo, ukuba ufuna ukuhlala uncinci kwaye uzele amandla, gcina eceleni i-mold yakho yeshizi uze ucinge ngolu hlobo: uphando olutshanje luye lwabonisa ukuba singakwazi ukulawula malunga ne-30% yeenkqubo ze-metabolic. Ewe, i-70% eseleyo, ejongene nokutya ukutya okanye ukuhlaziywa kweeseli, ayinakulawula. Kodwa oogqirha babambelela kwi-physiology yezilingo ezingaphezulu, bayaqinisekiswa: nakwezo zi-30% zeenkqubo zokuxilisa esinokuzichaphazela zona, kwaye zininzi. Ngokuqinisekileyo, ukuze ulahle iipounds ezingaphezulu, kufuneka uqale utshintsho ekudleni, okanye kunokuba kukho amaqela athile eemveliso ngexesha elithile.

FUMANA NEMPILO

Iikhalori zokubala
Sonke siyiqonda: ukulahla ubunzima obuninzi, kulungele ukuyeka ukhilimu i-ayisikrikhi kunye nekiki ngokuthanda ama-apula kunye namaqholi. Kwaye, ewe, siyazi ukuba kufuneka siyancipha kancane kancane. Nangona kunjalo, ukuba amanyathelo afanelekileyo angakhokeli ekulahlekeni kwesisindo, kuyafaneleka ukuqwalasela umxholo wekhalori wezinto ozidlayo ngexesha lomhla, kunye nenani leekhalori ezifunekayo ukugcina ubunzima. Kukholelwa ukuba yonke iminyaka eyi-10, izinga le-metabolism kubasetyhini liyancipha ngo-2-3%, oko kuthetha ukuba xa uneminyaka yobudala, isidingo sakho seekhalori sanciphisa. Ngokomzekelo, kwiminyaka engama-25, ibhinqa ekhokela ngokuphila ngokuthe ngentsingiselo idinga ukususela ngo-2000 ukuya kwi-2,200 kcal. Ngama-35, eli nani liyancitshiswa libe ngu-2000, kwaye emva kweminyaka engama-50-ukuya kwe-1800. Yiyo ke uninzi kangakanani iikhalori ozifunayo ukuze ungabi ngcono. Kodwa ukuba ufuna ukunciphisa ubunzima, inani leekhalori ezidliwe liza kuncitshiswa. Ngokubala inani elifunekayo leekhalori, kufuneka uqikelele ubudala bakho, ubunzima, ubude, indlela yokuphila. Ngokomyinge, ukuxhasa umfazi oneminyaka engama-40 ubudala okhokela ngokuphila ngokuthe ngqo, ngokuphakama kwe-165 cm kunye nobukhulu be-70 kg, malunga ne-2,000 kcal ngosuku. Kwaye ukuba ulahlekelwe isisindo, kuya kufuneka unciphise ukutya malunga ne-kcal 500 ngosuku. Oku kuza kutsha kwakhona i-500 gram ngeveki. Zama ukunciphisa inani leekhalori ezigqityiweyo, ngaphandle kokunyusa ubungakanani bemisebenzi yomzimba, kwaye ulinde ukuguquka kwesisindo. Ukuba emva kweveki ulahlekelwa ngu-500 g, yonke into ibalwa ngokuchanekileyo. Ukuba ubunzima abuyincipheli, zama ukutya okuncinci kwaye uhambise ngaphezulu ngexesha elinye. Nangona kunjalo, khumbula ukuba akunakwenzeka ukunciphisa ikhalori eyithandayo kakhulu. Nangona kungenangqondo le nto inokuzwakala, ukutya okunzulu kunokunciphisa i-metabolism ngama-20%. Xa iikhalori ziphantsi kakhulu, umzimba wethu uguqula kwi-"yongxamiseko" urhulumente, uzama ukusinda kwiimeko ezixinzelelekileyo kwaye wenze iindawo ezininzi zokulondoloza kwixesha elizayo.

Hlaziya ukutya
Kungekudala, kuye kwamkelwa ukuba ukutya okuncancisayo kunceda ukulahla ubunzima obukhulu ngokukhawuleza. Nangona kunjalo, namhlanje, izondlo zivuma ukuba akukho myalelo wendalo kubo bonke abafazi. Bonke oogqirha bavumelana ngento enye: isidlo sakusasa esihle sibaluleke kakhulu kwimpilo enhle kwaye silondoloze isisindo esinempilo. Yaye ngokubhekiselele kuzo zonke izidlo ngexesha lomhla, kufuneka usebenze ngokwakho i-regimen efanelekileyo. Kumntu, ukutya okweqhekeza (amaxesha ama 6 ngosuku, kwiincinci ezincinci) kusebenza ngokwenene. Kodwa kukho nabo abanako ukuqikelela ukuba ubungakanani besahlulo kunye nale ndlela idla kakhulu. Kule meko, ukutya okupheleleyo kathathu ngosuku kukukhetha. Kwabanye a bafazi, ngokuchasene noko, ukutya okuthathu ngosuku luba lukhulu kakhulu: ukuphuka phakathi kokutya kukhulu kakhulu, kwaye indlala iba namandla kangangokuba ibangela ukuba kudliwe ngokutya. Ukuba esikhathini esedlulileyo sele uzame ukuphumelela ukunciphisa umzimba, ngeli xesha zama ukuzama ukufumana ukutya okufanelekileyo. Gcina indlela yokuphila, iikhalori kunye neemfuno. Yaye xa ufumana indlela efanelekileyo, qalisa ukugcina idayari yesondlo. Beka zonke izitya kunye neziphuzo kuyo - qiniseka ngaphambi kokuba uthumele konke emlonyeni wakho. Oku kuya kusenza sikwazi ukuvavanya ngokwaneleyo inani leekhalori ezifunyenweyo nokwakha isicwangciso sokutya sexesha elizayo.

Gcina umkhondo wezinga leprotheni
Khumbula ukuba kufuneka uhlaziye isisulu. Imisipha yintlobo yesitishi samandla omzimba womntu. Ngomhla wokugcina i-1 kg ye-muscle, iikhalori eziyi-12 ziyimfuneko, ngelixa i-1 kg yeoli idla i-kcal 4 kuphela. Uphando olwenziwa ngo-2012 eNetherlands lukhokelela kwiziphumo ezilandelayo: inani elaneleyo leprotheyini eladliwe ngexesha lomhla lunceda ukunciphisa umzimba kunye nokugcina umphumo. Kodwa ingakanani iprotheni kufuneka ithathelwe ingqalelo? Oku malunga ne-1.2 gram kilogram yesisindo sakho. Umzekelo, kwisisindo esingama-72 kg udinga 86 g weprotein nganye imihla. I-egg ebilisiwe yokutya kwasekuseni (6 g), isaladi kunye ne-tuna kunye nesidlo sasemini (16 g), i-100 g ye-fat-cottage cheese ephantsi-ntsimbi (12 g), i-150 g yefotyi yenkukhu ephekiweyo yokutya (52 g). Ukuba ukutya kwasekuseni kuqukethe iiprotheyini, akusayi kukuhlawula kuphela ngamandla, kodwa kuya kunciphisa kakhulu imfuno yokutya okutyiweyo kulo lonke usuku. Nangona kunjalo, ungakulibali ukuba akudingeki ukuba udle ngokutya ngokubanzi: inani elincinci leprotein lugcinwa ubunzima obukhulu, njengama-carbohydrates.

BUBA AMAKHARIKI AMAKHULU
Nika ingqalelo kwi-cardio workouts
Ukuzibandakanya ngenxaxheba kwi-gym, utshisa inani elikhulu leekhalori. Siyabulela oku, i-metabolism isebenze kwaye iikhalori ziyaqhubeka zichithwa, nangona uphumla. Ukuba amaxesha ama-5 ngeveki uzinikezela ukusuka kwiminyaka engama-20 ukuya kwe-45 yokusebenza ngokulinganayo ngokomzimba, ukusetyenziswa kwamandla emini kwenyuka ngama-109 ek. Oko kukuthi, iziphumo zezifundo zigcinwa nangaloo mihla xa ungayisebenzisi. Ukufumana ubungqina obuphezulu bomthwalo, zama ukuthetha ngexesha leseshoni. Ukuba kulula ukuba uthethe, ke awuhambanga kakuhle. Ukuba incoko ayinakukwazi ukuyigcina kwaye uqala ukuxhalabisa, umthwalo kufuneka unciphise. Eyona nto ibalulekileyo kukuba: unokuthetha ngexesha loqeqesho, kodwa kunzima ukwenza. Zama ukuqhuba imizuzu engama-30 ngosuku, kwaye ungakhathazeki ukuba oku kungabi nakwaneleyo. Iingcali zesayensi zaseDenmark kwinqaku leemvavanyo zaphetha ukuba abafazi abaqeqesha isiqingatha seyure ngosuku balahlekelwa ubunzima obuninzi njengabo banikeza imizuzu engama-60 yoqeqesho. Ukongezelela, iiseshoni zeesure zeeyure zibonakala zilula, kwaye umphumo ophawulekayo kukukhuthaza ukuba uqhubeke nomoya ofanayo.

Yitshintsha indlela
Ukuphucula ukuphumelela kweeklasi, utshintshe indlela owenza ngayo izivo. Ngomzuzu omnye, hambulula ngokukhawuleza, unomzuzu olandelayo, unciphise itempo ukuphumla. Kulula ukwenza oku, kwaye amaninzi amabhinqa avuma ukuba uqeqesho luyeka ukuba ngumzabalazo oswelekileyo ngeekhalori, kodwa luya kuba uhlobo lomdlalo.

Hambisa ngaphezulu
Nantsi umzekelo olula: ukuba uphendule iifowuni kwiiyure, uhleli edeskini, uzakuchitha iikhalori ezili-15. Kodwa ukuba uthetha ukuma, uza kuchitha iikhalori ezili-100! Kuhlolisiso olusondeleyo, kuvela ukuba ngokwenza ibhizinisi eliqhelekileyo, unokutshisa ukuya kuma-kcal angama-800 ngosuku, nje ukunyuka esihlalweni.

Ukongeza kokulwa nokukhululeka, olo tshintsho luya kuthintela kakhulu impilo yakho. Zama ukwenza umsebenzi omzimba kangangoko kunokwenzeka kwimpilo yemihla ngemihla. Ezinye iindlela ziyaziwa ngabantu bonke: zishiye i-elevator kwaye zenyuka izitepsi. Endaweni yokuthumela i-imeyile kumntu osebenza naye, vuka uye uye kwigumbi elilandelayo, hamba enye yebhasi ngeenyawo. Kodwa kukho amacaka amancinci: ngelixa ukopisha amaphepha e-workwork, yenza ilula kwaye welula izandla zakho. Yaye ngelixa i-kettle ibilisa ekhaya, thatha iincinci ezimbalwa kwicala.