Indlela yokuqalisa ukusebenza kwe-metabolism

Yiqiniso, uma uneminyaka yobudala, i-metabolism isinciphisa. Kodwa ngubani othi kufanele samukele lokhu kuphela? Funda ukuthi ungakhuthaza kanjani umzimba emzimbeni futhi ushise amakholori amaningi.

Eminyakeni embalwa eyedlule kwakubhekwa ukuthi ukunciphisa umzimba ngokwemvelo kunemvelo njengesidingo sokusebenzisa izibuko zokufunda noma ukubukeka kwezinwele ezimhlophe. Ekholelwa ukuthi kungenzeka ukuthi kusebenze isisombululo kuphela ngosizo lwezinyathelo ezinkulu, abaningi bawela esicupheni esifanayo.
Udukisa izingxenye kabili, unqabe amnandi futhi usawoti, qalisa ukuqeqeshwa nsuku zonke. Kodwa uma isonto noma izimangaliso ezimbili zingenzeki, uphonsa izandla zakho. Futhi izingxenye zibuye zibe ezinkulu, ukuqeqeshwa - kufushane, awuboni lutho olwesabekayo ngokuba ngaphambi kokuba ulale uzinake ngesigaxa se-ushizi noma isigamu seshokoledi. Kodwa-ke, uma ufuna ukuhlala uncane futhi ugcwele amandla, yibeka eceleni isikhunta sakho ozithandayo usuke ucabange ngalokhu: Ucwaningo lwamuva luye lwabonisa ukuthi singakwazi ukulawula cishe ama-30% wezinqubo zokuxilonga. Yebo, ama-70% asele, anesibopho sokugaya ukudla noma ukuvuselela amangqamuzana, angaphezu kokulawula kwethu. Kodwa odokotela bahlanganyela emzimbeni wezinyopho ngokweqile, bayaqinisekiswa: ngisho nalawo angama-30% wezinqubo ze-metabolic esingathonya, futhi okuningi. Yiqiniso, ukuze ulahle amakhilogremu engeziwe, udinga ukuqala izinguquko ekudleni, noma kunalokho, kunamaqembu athile wemikhiqizo ngesikhathi esithile.

BHEKA NEZINDABA

Bala amakholori
Sonke siyaqonda: ukususa isisindo esiningi, kufanelekile ukuyeka ukhilimu u-ayisikhilimu nama-cookies ngokuthanda ama-apula amasha nama-izaqathe. Futhi, yiqiniso, siyazi ukuthi kudingeka sinciphise kancane kancane izingxenye. Kodwa-ke, uma izinyathelo ezinjalo ezilula zingaholela ekulahlekelweni kwesisindo, kufanelekile ukucabangela okuqukethwe kwekhalori kokudla oyidla emini, kanye nenani lama-calories okudingeka ugcine isisindo. Kukholelwa ukuthi yonke iminyaka engu-10, isilinganiso sesisindo samabhasi kwabesifazane sinciphisa ngo-2-3%, okusho ukuthi uma uneminyaka yobudala, isidingo sakho sekhalori sinciphile kancane. Isibonelo, eminyakeni engama-25, owesifazane ohola indlela yokuphila esebenzayo idinga kusuka ku-2000 kuya ku-2,200 kcal. Ngama-35, le nombolo incishisiwe yaba ngu-2000, futhi ngemva kweminyaka engu-50 - kuya ku-1800. Yilokho okungakanani ukhalori okudingayo ukuze ungabi ngcono. Kodwa uma ufuna ukunciphisa isisindo, inani lamakholori asetshenziswe kuzodingeka linciphise. Ngokubala inombolo edingekayo yamakorikhi, udinga ukucabangela iminyaka yakho, isisindo, ukuphakama, indlela yokuphila. Ngokwesilinganiso, ukusekela owesifazane oneminyaka engu-40 oholayo ngendlela ejwayelekile, esezingeni eliphakeme lika-165 cm nesisindo esingama-70 kg, cishe ku-2 000 kcal ngosuku. Futhi ukuze ulahlekelwe isisindo, kuzodingeka unciphise ukudla okungaba ngu-500 kcal ngosuku. Lokhu kuzobuyisela kabusha amagremu angu-500 ngesonto. Zama ukunciphisa inani lamakholori asetshenzisiwe, ngaphandle kokwandisa amandla okusebenza ngokomzimba, futhi ubuke izinguquko zesisindo. Uma emva kwesonto ulahlekelwe ngempela ngu-500 g, konke kubalwa kahle. Uma isisindo singanciphisi, zama ukudla kancane bese uhambisa ngaphezulu ngesikhathi esifanayo. Noma kunjalo, khumbula ukuthi akunakwenzeka ukunciphisa ikhalori ukudla okuningi. Kodwa lokhu kungavamile lokhu kungase kuzwakale, ukudla okuqinile kunganciphisa umzimba we-metabolism ngo-20%. Uma ama-kilojoule ephansi kakhulu, umzimba wethu uguqukela embusweni "wezimo eziphuthumayo," uzama ukusinda esimweni esicindezelayo futhi wenze ezinye izimali esikhathini esizayo.

Buyekeza ukudla
Muva nje, kuye kwamukelwa ukuthi ukudla okuyingxubevange kusiza ukuqeda isisindo esisheshayo ngokushesha. Kodwa-ke, namuhla, izondlo zokudla zivuma ukuthi akukho myalelo wendawo yonke kubo bonke abesifazane. Bonke odokotela bavumelana ngento eyodwa: ukudla kwasekuseni okuhle kubalulekile kakhulu empilweni enhle nokugcina isisindo esinempilo. Futhi ngokuqondene nokudla okunye phakathi nosuku, udinga ukwenza uhlelo lwakho oluhle. Ngomunye umuntu, ukudla okuyingxenyana (izikhathi eziyisithupha ngosuku, ezingxenyeni ezincane) kuphumelela kakhulu. Kodwa kukhona nalabo abangakwazi ukulinganisa ubukhulu besabelo futhi nale ndlela idla kakhulu. Kule nkathi, ukudla okuphelele kathathu ngosuku kuyakukhetha. Kwabanye besifazane, ngokuphambene nalokho, ukudla okuyisithathu ngosuku kuyinto eningi kakhulu: ukuphuka phakathi kokudla kukhulu kakhulu, futhi indlala iba namandla kangangokuba ibangela ukudla ngokweqile. Uma esikhathini esidlule usuvele uzame ukungaphumeleli, ngalesi sikhathi zama ukuzama ukuthola ukudla okulungile. Gcina ithrekhi yenhlalakahle, amakholori nezidingo. Futhi uma uthola indlela enhle, qala ukugcina idayari yokudla. Beka zonke izitsha neziphuzo kuwo - qiniseka ngaphambi kokuba uthumele konke emlonyeni wakho. Lokhu kuzosenza sikwazi ukuhlola ngokwanele inani lamakhilogremu abanjwe futhi sakhe isondlo sokudla esikhathini esizayo.

Gcina ithrekhi yezinga lesiprotheni
Khumbula ukuthi udinga ukwakha imisipha. Imisipha yinto enamandla esiteshini somzimba womuntu. Ukuze usuku olulondolozwe u-1 kg we-muscle, kudingeka ama-kilojoule ayi-12, kanti ama-1 kg wamafutha adla kuphela i-kcal 4 kuphela. Ucwaningo olwenziwa ngo-2012 eNetherlands luholele emiphumeleni elandelayo: inani elanele lamaprotheni okwenziwa ngesikhathi sosuku lusiza ukunciphisa isisindo nokugcina umphumela. Kodwa ingakanani amaprotheni okufanele ibhekwe njenganele? Lokhu kungaba ngu-1.2 amagremu kilogram ngayinye yesisindo sakho. Isibonelo, ngesisindo sika 72 kg udinga 86 g amaprotheni nsuku zonke. Iqanda elibilisiwe lokudla kwasekuseni (6 g), isaladi ne-tuna kwasemini (16 g), 100 g we-fat cottage ushizi ophansi (12 g), 150 g we-inkukhu ekhuniwe yenkukhu (i-52 g). Uma ibhulakufesi yakho iqukethe amaprotheni, ngeke nje ikukhokhise ngamandla, kepha izokwehlisa ngokuyinhloko isidingo sokudla okulula konke usuku lonke. Kodwa-ke, ungakhohlwa ukuthi awudingi ukudla ngokweqile noma kunjalo: inani eliningi lamaprotheni ligcinwe ngesisindo esiningi, njenge-carbohydrate.

BURN CALORIES
Qaphela ukusebenza kwe-cardio
Ukuhlanganyela ngokujulile ekuzivocavoca, ushisa inani elikhulu lamakorikhi. Ngenxa yalokhu, i-metabolism isebenze futhi ama-khalori aqhubeka edliwe, ngisho nalapho uphumule. Uma izikhathi ezingu-5 ngesonto uzinikezela emaminithini angu-20 kuya kwangu-45 okuzikhandla ngokomzimba, ukusetshenziswa kwamandla nsuku zonke kwanda ngo-109 ek. Okusho ukuthi imiphumela yezifundo igcinwa ngisho nakulezo zinsuku lapho ungazivocavoca. Ukuze unqume ukuthi ubukhulu bunjani bomthwalo, zama ukukhuluma phakathi neseshini. Uma kulula ukuba ukhulume, awuhambisani kahle. Uma ingxoxo ingenakukwazi ukugcina futhi uqala ukukhathazeka, umthwalo kufanele unciphise. Okukhethwa kukho yilokhu: ungakhuluma ngesikhathi sokuqeqesha, kodwa kunzima ukukwenza. Zama ukuqhuba imizuzu engu-30 ngosuku, futhi ungakhathazeki ukuthi lokhu ngeke kwanele. Ososayensi baseDenmark uchungechunge lwezivivinyo baphetha ngokuthi abesifazane abaqeqesha isigamu sehora ngosuku balahlekelwa isisindo esiningi njengalabo abanikeza ukuqeqeshwa kwamaminithi angu-60. Ngaphezu kwalokho, imihlangano yesigamu yehora ibonakala ilula, futhi umphumela ophawulekayo ukukushukumisela ukuba uqhubeke nomoya ofanayo.

Jikelezisa ijubane
Ukuze uthuthukise ukusebenza kwamakilasi, shintsha ijubane owenza ngalo ukuzivocavoca. Ngomzuzu owodwa, hamba ngokushesha ngangokunokwenzeka, ngomzuzu olandelayo, wehlisa ithempo ukuphumula. Kulula ukwenza lokhu, futhi abesifazane abaningi bayavuma ukuthi ukuqeqeshwa kuyaphela ukuba umzabalazo onqenqemeni ngekhalori, kodwa kuphenduka uhlobo lomdlalo.

Hambisa okuningi
Nasi isibonelo esilula: uma uphendula izingcingo kungakapheli ihora, uhlezi edeskini yakho, uzochitha ama-calories angu-15. Kodwa uma ukhuluma ukuma, khona-ke uzochitha kakade amakholori angu-100! Uma uhlolisisa, kubonakala ukuthi ngokwenza ibhizinisi elivamile, ungashisa kuze kufike ku-800 kcal eyengeziwe ngosuku, ukuphuma nje esihlalweni.

Ngaphezu kokulwa nokukhuluphala ngokweqile, izinguquko ezinjalo ziyobathinta kakhulu impilo yakho. Zama ukwenza umsebenzi omningi ngangokunokwenzeka ekuphileni kwansuku zonke. Amanye amasu ayaziwa wonke umuntu: shiya i-elevator futhi ukhuphuke izitebhisi. Esikhundleni sokuthumela i-imeyili kumuntu osebenzisana nayo, vuka uphinde uhambe ekamelweni elilandelayo, uhambe ngebhasi elilodwa ngezinyawo. Kodwa kunamaqhinga amancane: ngenkathi ubhala amaphepha emisebenzini, yenza iselula bese welula izandla zakho. Futhi ngenkathi i-kettle ibilisa ekhaya, thatha izintambo ezimbalwa ohlangothini.