Nzira Yokurasikirwa Nesimba Nokusimudzira Slow Metabolism
Chirwere chetachiona chisina kuvhara chinogona kuderedza masabolism ako, uye kuita kuti uwedzere kuwedzera. Kana uri kuedza kukanda uremu, pamwe nekudzivirira kwakanyanya kwemukati-par metabolism, iwe unofanira kuitei?
Ko kuedza kukudziridza zvishoma nezvishoma metabolism kunobatsira iwe kurasikirwa uremu uye kuwana simba? Iwe unofanirwa kukurumidzira simetabolism yako kuitira kuti uremerwe uremu kana kuputsa kuburikidza nekurasikirwa kwemahombekombe mapuranga ?
Iyi mibvunzo inokosha kune ani zvake ari kuedza kurasikirwa nemutoro, asi kunyanya kune varwere vetachiona.
Chii chinonzi Metabolism?
Paunodya, zvokudya zvinoshandurwa kuva simba. Izwi rokuti "kushandiswa kwemagetsi" rinoreva nzira- kwete yemhepo-iyo muviri wako unoshandisa uye unoshandisa zvokudya zvaunodya. Pane kuva ne "kukurumidza" kana "kunonoka" kushandiswa kwemagetsi, zvakanyatsojeka kutsanangura yako metabolism sekubudirira kana kushanda zvichienderana nekusaziva kana kusakosha.
Metabolism yakaumbwa nezvikamu zvakawanda.
- Nheyo yako yekugadzirisa muviri: Kubvira 60 kusvika ku65 muzana yemakoriro amunodya zuva roga roga inoshandiswa kungokuchengetedza uri mupenyu uye kupa simba rinokosha raunoda kurarama. Kunyangwe iwe waive uchirara pamubhedha zuva rose, iwe unenge uchiri kuda idzi makorikiti kuti utsigire hutano hwako hunoita.
- Basa rezvemuviri: Anenge 25 muzana yemakori ako anoenda kune kufamba uye kuita basa. Nenzira, iwe unoshanda zvakanyanya, huwandu hwemakori ako hunowanikwa zuva rega rega.
- Izvozvo zvinokonzera kudya: Inenge 10 muzana yemakoriya inoshandiswa kugadzirisa zvokudya zvaunodya. Somuenzaniso, kana iwe ukadya makorikori makumi maviri pazuva, iwe unowanzova uchipisa 200 makorikori pazuva uchingodya uye uchidya zvokudya zvako.
The Metabolism Formula
Nzira yekukunda yekuchengetedza uremu yako ndeyekuti izvo zvaunotora maererano nemamoriri anofanirwa kuenzana nemakori ako aunoshandisa zuva nezuva.
Zvinotevera zvinoratidzira kuverenga.
MAKORORI AKAITWA MUCHOKUDYA ZVOKUDYA =
Makorori anotsvaga kubva kuMetabolism
+
CALORIES ANOPINDIRWA NECHIKONZO
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CALORIES KUDZIDZA ZVOKUDYA ZVOKUDYA (THERMIC EFFECT)
Kuti uremerwe uremu, iwe unofanira kuderedza nhamba yekoriyamu inotorwa kubva kune zvokudya, kuwedzera nhamba yekoriyamu yakashandiswa, kana maviri.
Zvinotoshamisa kuti vanhu vakawanda vanorema kudarika, uye varwere vehutachiona, kunyanya, havangatorizve mamwe makoriyori kupfuura vanhu vanoenzanisa uremu uye vanogona kuchengetedza kana kutowedzera kuwandisa pamakorori ezuva nezuva. Kana iwe ukakwanisa kupinda muchikwata ichi, zvinoreva kuti iwe unotanga nekutanga kuderedza kushandiswa kwemasabolism, kana kurara kwehuwandu hwemagetsi, unozivikanwa se RMR. Iwe unogona kunge uri kutengesa makoriki mashomanana kubva mune zvekuita muviri, uye mune dzimwe nguva, iyo yehutemu yezvokudya zveunodya unogona kusanganiswa. Mugumisiro wekupedzisira: iwe hausi kupisa semakorikori akawanda seumwe munhu akaenzana nechiyero kune rimwe rinoshandiswa kushanda kwemasabolism.
Iwe, kuora muviri kunoda kuti unoda ku:
- Shandisai thyroid treatment
- Wedzera RMR / basal metabolism yako
- Wedzerai makoriro amakashandisa nemabasa
- Wedzerai makoriro amakashandisa kudya zvokudya
Kuvandudza Thyroid yako
Kana iwe usingazivikanwi hypothyroidism, kana chirwere chako hachina kukodzera kurapwa nachiremba wako, chero chinhu chipi zvacho chaunoita kuti urere metabolism yako pachikamu chinogona kukanganisa.
Saka, danho rokutanga, rinokosha nderekuti uwane chirwere chetachiona. Uye kana wakamboedzwa uye uri kurapwa, unofanirwa kuve nechokwadi chokuti utachiona hwako huri nani , uye kuti uri kutora mishonga yakakodzera uye kuwedzerwa.
Wedzerai RMR / Basal Metabolism
Metabolism inongoita basa rejenetics, asi iwe unogona kuwedzera musalolism inoshandiswa nekuvaka musuru. Masero emasese anokwana masere anopfuura magetsi anoshanda kupfuura mafuta masero, uye musuru inopisa makoriki akawanda kupfuura mafuta. Kuwedzera kuremedza-kutakura kana kushandura muviri, zvakadai sokureruka, T-Tapp, kana kuti maitiro ezvokurovedza muviri, zvinogona kubatsira kuwedzera bhaari yako yemasabolism.
Kuoma mvura kunogonawo kuita kuti kusava nekugadzikana kwemagetsi kunokonzera kupisa kwemuviri. Paunenge uchinyura mvura, muviri wako unotonhora unodonha zvishoma uye unoita kuti muviri wako uchengetedze mafuta senzira yekubatsira kana kuchengetedza kutonhora. Kuita kuti uone kunwa zvinodhaka zvakakwana, zvinoshandiswa pamasero makumi matanhatu emvura pazuva, kuti udzivise kuparara kwechigadziriswa. Kuita kuti mvura inotonhora inogonawo kuwedzera kuwedzerwa kwemagetsi.
Wedzera Basa Rako Rokuita
Basa reAerobic rinoita kuti kuwedzera kwemwoyo kunogona kukonzera kushandiswa kwemagetsi munguva yauri kushandisa. Dzimwe nyanzvi dzinofunga kuti kurovedza muviri kunowedzerawo kusara kwemetabolism kwemaawa anoverengeka, semasumbu anopisa makoriri kuti awane uye agadzirise ivo pachavo.
Wedzerai Maitiro eThermic Yezvokudya Unodya
Kuzorora kwemagetsi kunowanzowedzera zvakapetwa kaviri kusvika katatu zvakare mushure mekudya mapuroteni anokonzerwa nema carbohydrates nemafuta. Kugadzira yakaoma, yakakura-fiber yemakhaidhirheni akaita se-high-fiber yemiriwo uye zviyo zvinopisa makoriki akawanda kupfuura maitiro ehyhijidha. Iwe unogona kuwedzera huwandu hwehutano hwezvokudya iwe unodya nekuisa pfungwa pamapuroteni ane hutano, michero yepamusoro-fibhi nemiriwo, uye imwe nguva yepamusoro-fibiti zviyo.
Shoko kubva
Kana simba rako rekugadzirisa muviri rinowedzera zvinetso kupfuura zvaunotarisira, iwe ungada kuongorora kuenzanisa zvakananga. RMR kuongorora kushandiswa kwezvinhu zvakadai seDeFFit kana BodySpec inogona kuongorora yako chaiyo RMR, uye migumisiro inogona kukubatsira iwe kunyatsotarisa nzira yakanakisisa iri mberi mukugadzira kubudirira kwekurasikirwa kweurongwa.
> Sources:
> "Hall KD." Chii chinonzi Matambudziko Emvura Anodiwa neChimwe Chete Weight Loss? Nhoroondo yepasi rose yekuneta (2005). 2008; 32 (3): 573-576. doi: 10.1038 / sj.ijo.0803720.
> Stefan GJA et al. "Kurasikirwa kwehuremu, kuyerwa kwemaviri, uye kugadzirisa thermogenesis." Am J Clin Nutriti May 2013 vol. 97 no. 5 990-994
> Tremblay A, Chaput JP. "Kuchinja kunokonzerwa ne thermogenesis nekudzivirira > kurasikirwa > mafuta muvarume vakanyanya." Br J Nutriti. 2009 Aug; 102 (4): 488-92. doi: 10.1017 / S0007114508207245.
> Wing, R et al. "Yenguva refu yekurema kwekurasikirwa kugadziriswa." Am J Clin Maviri July 2005 vol. 82 no. 1 222S-225S