Ngokuvamile, lapho singenakukwazi ukulawula isisindo sethu, siyibeka icala ngokumethamolism - isisindo somzimba esincane. Empeleni, yikuphi ukugaya umzimba? Futhi zikhona yini izindlela zokusheshisa? I-metabolism yindlela ejwayelekile eyenziwa emzimbeni wethu, ukusiza ukupompa igazi, ukuthola amandla okudla, ukuphefumula nokugcina umsebenzi ovamile wobuchopho. Izinga le-metabolism liyi-kilojoule yansuku zonke umzimba wethu owusebenzisa ekuphumuleni ukusekela ukusebenza okujwayelekile kwazo zonke izitho ezibalulekile.
Izinga le-metabolism, noma kunjalo, lihlobene nomzimba wethu, noma kunalokho, isakhiwo salo. I-kilogram ngayinye yamafutha esinazo, ishisa amakholori angu-5 ngosuku. Kodwa i-kilogram yesisindo somzimba esinqumayo senza umsebenzi owengeziwe futhi sishisa ama-khalori angu-35 nsuku zonke. Umswakama ohlangene uqukethe ikakhulukazi ama-ismicles, ngakho indlela engcono kakhulu yokusheshisa umzimba ukuthi ukwandise isisindo somzimba, futhi lokhu kungenziwa kuphela ngokuzikhandla ngokomzimba. Ngaphezu kwalokho, udinga ukudla okuningi kwamaprotheni ukwakha ubukhulu besisindo.
Kunezinkolelo eziningi mayelana nomzimba, kepha manje sithola ukuthi yiqiniso nokuthi yini engekho.
Inkolelo yenombolo 1. Uma udla amanzi anele, umzimba wakho uzothatha amakholori amaningi.
Iqiniso. Zonke izimpikiswano zamakhemikhali ezenzeka emzimbeni wethu zixhomeke ku-100% emanzini. Ososayensi bathi uma umzimba ungenawo amanzi, khona-ke uzoshisa ama-calories angu-2%. Kwaqhutshwa izifundo ezabonisa ukuthi abahlanganyeli abaphuza izigesi zamanzi ezingu-8 kuya kwezingu-12 ngelanga babe nesimiso esithile esisheshayo sokuqhathaniswa komzimba uma kuqhathaniswa nalabo abadla izindebe ezine kuphela.
Umkhandlu. Gcina umbala we-urine, uma unombala obumnyama kunelawo utshani, kungase kusho ukuthi uphuza amanzi amancane, zama ukuphuza okungenani ingilazi eyodwa ngaphambi kokudla.
Inkolelo yenombolo yesi-2. Ukudla kunciphisa izinga lokunciphisa ekuphumuleni, futhi lokhu kwehla futhi kuhambisane nenqubo yokulahlekelwa isisindo.
Iqiniso. Ngenxa yesisindo ngasinye esilahlekile, umzimba wakho uvutha ama-2-10 kilojoule ngosuku. Uma uphonsa, isibonelo, amakhilogremu angu-10, khona-ke ngokuhamba kwesikhathi uzodla amakholori angu-100 ukuze ugcine umzimba omncane, ungacabangi ngokuzivocavoca. Kodwa ungazivikela ekunciphiseni umzimba ekutheni ulahlekelwe isisindo. Indlela engcono kakhulu ukukhipha amafutha, kodwa ukugcina ubukhulu bemisipha. Nciphisa inani lamakholori odlayo futhi usebenzise njalo. Uma usebenzisa ukudla okunomsoco, ukudla okungaphansi kwama-khalori angu-1000 ngosuku, uzolahlekelwa ubuhlungu obukhulu, nobuhlungu besisindo.
Umkhandlu. Zama nsuku zonke ukugwema amakholori angu-250 futhi ushise okuningi ngezemidlalo. Ngakho uzothola isisindo somzimba, futhi ulahlekelwe amaphesenti amaningi amafutha.
Inkolelo yenombolo yesithathu. Ukudla okuneziqholo kuyasheshisa up metabolism.
Iqiniso . I-Capsaicin iyisithako se-bioactive, lapho i-pepper le-pepper inenambithelo enhle kangaka, futhi ingasheshe isheshe isetshenziswe, futhi izonikeza umzwelo wokuzonda futhi isuse umuzwa wendlala. Izifundo zenziwa lapho abahlanganyeli basebenzisa ama-milligram angu-30 we-pepper, okwenze ukuba ukusheshisa okwesikhashana kokumethambela ngamaphesenti angu-23, kodwa ngisho nalabo abangeze ama-0.9 milligrams wokudla bakwazi ukwandisa umthamo wamaphesenti ngamaphesenti angu-10-16.
Umkhandlu. Thola i-chili bese uyifafaza ngezingcezu zezitsha zokupheka, izitsha zaseMexico, i-pasta, wengeze kuma-sauces nama-condiments ahlukahlukene.
Inkolelo yenombolo 4. Uma kuningi lokudla kwamaprotheni, khona-ke imetabolism izosheshisa.
Iqiniso . Iprotheyini iyakwazi ukuthinta kakhulu umzimba, okungenakutsholwa ngama-carbohydrate namafutha, ngoba ngokugaya kwayo umzimba ukhulula amandla amaningi. Lesi simo sibizwa nangokuthi umphumela wokushisa wokudla. Ucwaningo luye lwabonisa ukuthi umuntu odla ukudla kwamaprotheni utshisa amakholori amaningi kabili njengoba enza ngama-carbohydrate. Uma udla ngokudla njalo, ukudla okungu-14% kumele kuthunyelwe esiswini kanye namaprotheni. Uma ubona lesi sibalo, khona-ke ungakwazi ukulahlekelwa isisindo ngokushesha.
Umkhandlu. Ukuze uchithe kahle izindawo ezizuzisayo zamaprotheni, ngesidlo ngasinye, sebenzisa amagremu angu-20 okudla kwamaprotheni.
Inkolelo yenkolelo 5. I-Grapefruit iyakwazi ukusheshisa imetabolism.
Iqiniso. Lokhu akulona iqiniso. Kuyinto izithelo evamile futhi angeke enze izimangaliso nge metabolism, kodwa kungasiza ekulahlekelweni isisindo. Ucwaningo luye lwabonisa ukuthi uma udla isigamu se-grapefruit ngaphambi kokudla, i-toza yesonto eli-12 ingahle ilahlekelwe amapremu angu-4. Lokhu kungenxa yokuthi lesi sithelo sinamanzi ne-fibre, okuvumela ukuba udle kancane.
Umkhandlu. Faka esikhundleni isaladi noma isobho ngesithelo esisha noma ijusi, isibonelo, i-tangerine noma i-grapefruit.
Inkolelo yenkolelo 6. Imizwa ye-cardiovascular is hhayi ephumelelayo ekusebenziseni umzimba njengokuphakamisa izisindo.
Iqiniso. Ngomzimba wamandla okwanele ushisa amakholori ngo-6-8% ngaphezulu, futhi lokhu kungamakholori angu-100 engeziwe ngosuku.
Ukuphakama kwesisindo kuvuselela umzimba ngokwemithi yokuzivocavoca. Kodwa uma ubheka ngakolunye uhlangothi, kungashiwo ukuthi ukuvivinya umzimba kwe-aerobic akukhulisi ngokwanele isisindo somzimba osomile. Indlela engcono kakhulu yokwakha imisipha ukukwenza ukuvivinya umzimba.
Ithiphu: Zama ukuzivocavoca ngokuzikhandla ngokomzimba ukuze ugcizelele imisipha emikhulu, ukhethe okuzivocavoca ezihlanganisa izingxenye ezimbili. Kungaba yi-push-ups, i-sit-ups ne-takdalee.
Inkolelo yenombolo 7. I-Selderey inciphisa amakholori, ngoba ukufana kwayo kudinga amakholori amaningi.
Iqiniso. Umphumela wokushisa wokudla neqiniso uvumela umzimba ukuthi ushise amakholori ngesikhathi sokugaya iziphuzo nokudla, kodwa lokhu kudinga 30% kuphela yamakhilori owudlayo. Impande yesilimo esidliwayo esinamagatsha anamanzi iqukethe ama-calories angu-6, futhi kuthatha isigamu se kilo ukuyihlanganisa. Ngakho-ke, lokhu kuyiqiniso kuphela.
Umkhandlu. Ungangeza isilimo esidliwayo esinamagatsha anamanzi ukuze uthole isobho, ama-stews nama-saladi, njengekhalori, kodwa umkhiqizo ogcwele, kodwa ungacabangi ukuthi angakusiza ukuba ususe isisindo esiningi. Ngaphezu kwalokho, isilimo esidliwayo esinamagatsha anamanzi siwusizo kakhulu, sinciphisa umfutho wegazi.
Inganekwane №8. Chai uyakwazi ukusheshisa ukushisa yemvelo of kilojoule.
Iqiniso. Itiye eluhlaza nelomvu iqukethe ama-catechines, okusheshisa ukushiswa kwamafutha emzimbeni. Itiye elihlaza liyakwazi ngempela ukusheshisa umzimba. Ucwaningo luye lwabonisa ukuthi ukudla indebe eyodwa yetiyi obomvu ngosuku kwenza inani lekhalori lishiswe ngo-10%, futhi luhlaza ngo-4%.
Iseluleko Esikhundleni sekhofi yekusasa ekuseni, uphuze itiye eluhlaza noma olubomvu, kukhona i-tadose ye-caffeine, okudingekayo ukusheshisa imetabolism. Ushukela nobisi kufaka esikhundleni selamula, ngenxa yokuthi umzimba uzothatha ama-catechine amaningi.
Inkolelo yenkolelo 9 Ngesikhathi se-PMS, sibhekene nesidlo esikhulu sokwanda, ngoba ngaphambi kwenyanga, i-metabolism iyashesha.
Iqiniso. Eqinisweni, i-PMS ine-plus - lokhu ukusheshisa kwe-metabolism phakathi nomjikelezo wokuya esikhathini futhi lesi sikhathi kuthiwa yi-phase luteal. I-metabolism yezinto ishesha ngenxa yezinqubo ze-hormone.
Ithiphu: Zama ukubhala phansi ukuthi yini oyidla isonto kuya enyangeni kanye nesonto emva kwabo. Yenza ukudla kwesikhathi esisodwa inyanga yonke futhi unamathele kuso. Ngakho-ke, uzozuza ekushiseni kwamafutha, okubangelwa ama-hormone. Uma usenakukwazi ukuzisiza, okungenani ulawule ubukhulu bezinxenye.
Inkolelo yenombolo yeshumi. Uma ungenayo isikhathi esanele, kudingeka udinga ukuzivocavoca ngokweqile, ukuze umzimba ube nokusheshisa.
Iqiniso. Abantu ababandakanyeka kakhulu emidlalweni, ngemuva kokuzivocavoca esimweni sokuphumula, basheshe baphuthukiswe yi-metabolism. Lokhu ukusheshisa kukhulu kakhulu futhi kuhlala isikhathi eside kunokusebenzisa umzimba ovamile noma umzimba ngokuqina okuphansi. Yiba namandla kakhulu ekuzivocavoca, lokhu kuzokunika ithuba lokushisa ama-10% ama-khalori ukusuka esamba semali okwamanje cishe ngehora emva kwamakilasi. Uma ukuhamba okuvamile kuthatha indawo ngokugijima ngamamayela angu-4 (kulahlekelwa ngamakholori angu-400), bese kuthi amahora ambalwa kamuva azokunika ithuba lokushisa ama-calorie angu-40.
Ithiphu. Yenza izivivinyo ezilula, kodwa ungakhohlwa ngejubane elikhulu. Uma kugijima, njalo usuku lonke, ukwandise ijubane okungenani imizuzu embalwa.