Paunenge uchimhanya kune imwe nguva nyanzvi inokurudzira zvakaderera-calori zvikafu zvekureruka ne hypothyroidism , ruzhinji rwezvesayenzi dzinofunga kuti kana iwe uri pane kudya kunonyanya kudzora calori yako kudya, iwe ungasave uchidya zvakaenzana kuchengetedza healthy metabolism.
Calories uye Metabolism
Kana iri kushanda zvakanaka, muviri wako unoshandisa zvokudya zvaunodya simba.
Paunenge wapisa zvokudya zvako, muviri wako unotendeuka uchipisa mafuta akachengetwa. Kana iwe uchidzivirira yako caloric kudya zvakanyanya, zvisinei, muviri wako unopfuuridza izvi zvakajairika uye unopinda mune hooding kana nzara mode. Kana zviri mumamiriro ako, muviri wako unobata mafuta ako akachengeterwa uye panzvimbo iyo unotendeukira kumasimba ako kuti uwane simba. Haisi kungoti kurasikirwa kwemafuta chete, asi kuderedzwa kwekoriori-inopisa musero mashoma inogona kuderedza kushandiswa kwemasabolism. Izvo zvishoma nezvishoma metabolism inoshandura kuderedzwa kwezvinodiwa zvako zvezuva nezuva. Nenzira iyi, kuderedza makorikori akawanda kunogona kuderedza yako metabolism, uye kuvhara kwako kuora muviri kuedza.
Ndeapi Makorikiti Aunoda Chaizvoizvo?
Chaizvoizvo, iwe unoda zvakakwana makoriri kuti uite simba rako rekushandira muviri uye unopisa chero basa rakawedzerwa zuva rese. Kana yako caloric kudya isingasviki pane izvi zvinoda, nekufamba kwenguva, kukanganiswa kwekoriori kunofanira kuita kuti ureruke.
Kana yako caloric kudya inopfuura iwe yaunoda, koriori yakawandisa inoguma pakuwedzera kuwedzera.
H HS Nhungamiro: Maererano neDhipatimendi reHurumende neHuman Services, nhungamiro yakawanda ndeyokuti vanhu vanodarika makumi matatu vanodarika kubva ku 2,000 kusvika ku2 400 makoriyoni pazuva, uye varume vanoshingaira vanobva kune 2 400 kusvika 2,800 makoriori pazuva.
Sedentary vakadzi vanopfuura 30 vanoda 1 600 kusvika 1,800 makorikori pazuva, uye vakadzi vanoshingaira vanoda kubva 2,000 kusvika 2,200 makori pazuva.
Muviri Weight RMR: Dzimwe nyanzvi dzinoti iwe unogona kuverenga kuti iwe unorega kuporesa kwemaitiro ako (RMR) nokuwedzera muviri wako uremu (mune mapaundi) ne10. Nhamba yose yekoriori inofungidzirwa zvishoma iwe waunofanira kudya kuitira kuti uremerwe uremu.
RMR Formula: Unogonawo kushandisa imwe nzira yakaoma kuverenga yako caloric inoda:
- Gura chiremera chenyu chiripo mumapirundi ne2 2.2, kuitira kuti uchinje uremu hwei kilogiramu.
- Wedzera uremu hwako mu kilograms ne30 (30 ndiyo nhamba yekoriori yaunoda paundi yemuviri wehutundu.)
Saka, kana iwe uri mapaundi 160, iwe unoparadzanisa 160 ne2 2.2, iyo yakaenzana ne 73 kilogram. Iwedzera 73 kilograms ne 30, iyo yakaenzana ne 2190, iyo ingava yakawanda sei makoriyori iwe unofanirwa kuchengetedza uwandu hwemazuva ano 160.
RMR Kuyera: Zvimwe zvakajeka uye zvinogadzirwa nemunhu zvinowanika kuburikidza nekutsvaga kuongororwa kwemagetsi emamera ako RMR uchishandisa zvigadzirwa zvakadai seMutumbiSpec, uye DexaFit. Iyi miedzo inokwanisa kugadzirisa yako RMR chaiyo, uye inogona kusimbisa kana kudya uye kuchinja kwekuita muviri kwakave kwakakanganisa kuwandisa kwemaitiro ako.
Kudzorera Metabolic Rate (RMR) Zvinetso
Kune zvikonzero zvakawanda zvinogona kukanganisa nhamba idzi, uye kwete pane iwe.
- Hypothyroidism, kunyanya kana yakaderedzwa, inogona kuita kuti iwe uve neM RMR yakaderera pane vamwe vanhu, kunyange kana imi mose mune uremu hwemuviri wakafanana kana yehutano hwemabasa
- Musasa wepasi mushoma unoreva kuti iwe uchava neM RMR yakaderera pane mumwe munhu, kunyange pahutano hwehumwechete. Muviri unopisa unopisa makoriri akawanda.
- RMR yako inodonha nezera, zvakanyanya se 2 muzana yemakore gumi nerimwe.
- Zvakaitika kare kana zvisingaperi zvinogona kuderedza RMR yako.
Unofanira Kudya Zvakawanda Zvakadini?
Kana chinangwa ndechokuti uremerwe uremu, unofanira kudya zvakadini?
Iwe unoda kudya zvakakwana kuti ukwanise kurasikirwa nemutoro usina kukonzera nzara yemamiriro, nekuderedza RMR yako.
Mhinduro yacho, maererano nenyanzvi dzakawanda, kuderera kwekoriori kadiki, nekurasikirwa kwekureruka kunononoka, uye aerobic uye kuwedzera-kutakura muviri panguva imwechete. Iyi nzira yekubatanidza inoita seine mukana mukuru wekubudirira usingaderedza RMR yako.
Nyanzvi dzinotaura nezvemetabolism dzinoratidza kuti iwe unoramba uchingorori hwekoriori husingasviki mazana mashanu kusvika ku500 makoriori pazuva.
Chimwe chekudzidza chakabudiswa muAmerican Journal of Clinical Nutrition chakaratidza kuti kuisa vakadzi pamutambo wekakori-usina kukwana kwakarashika mapaundi makumi maviri pamwedzi mina-inononoka zvishoma kana ichienzaniswa nemishonga yakawanda-isina kupera mu RMR.
Shoko kubva
Mukuwedzera pakuva nechokwadi chekuti hausi kudya zvishoma maikoriji uye kuparadza basa rako rekudya, kune zvimwe zvishomanana zvimwe zvinhu zvaungaita kuti ubatsire kusimudza manetabolism yako.
- Gadzira musuru: Chinhu chimwe chete chaunofanira kuita ndechokuisa pfungwa dzako pakusimudza metabolism yako, iyo inogona kubatsira kusimudza RMR yako. Nzira huru? Kuwedzera maitiro ekugadzira musimba muhutano hwako hwehutano uye mabasa ezuva nezuva. Pira imwe neimwe yemisumbu inowanikwa inokubvumira kupisa kusvika kune mamwe makirogiramu makumi mashanu pazuva. Iyo inomutsa RMR yako, uye inoita kuti zvive nyore kuwana iyo kukanganiswa kwekoriori iyo inokonzera kuora kurasikirwa.
- Itaiwo caffeine: Zvimwe zvidzidzo zvinoratidza kuti kudya kweaffe yezuva nezuva kunogona kuwedzera metabolism ne5 kusvika ku12 muzana zuva nezuva.
- Shandura kumvura inotonhora: Chimwe chekutsvakurudza kwakaitwa kwakaratidza kuti kunwa 48 mawundi emvura inotonhora zuva rega roga kunogona kuwedzera RMR kunenge inenge 50 maoriro zuva nezuva, iyo inogona kushandura kusvika ku 5 pounds ekurema yakarasika mugore. Kuwedzera kwemasimabolism kunofungidzirwa kuti ndeye mugumisiro webasa rakawedzerwa rinotora kuti inopisa mvura.
> 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