Indlela ukuze ayichithe nethe (Vula). features metabolic

Abaninzi baye beva oko kungenzeka ukuba umntu utya, indlela afuna kwaye bafumane ubunzima, omnye ukuzuza ubunzima ngaphandle kukutya kakhulu ukutya. Oku akothusi. Zonke indaba nethe nesantya. Kwinqaku sihlolisise le mbono. Funda kwakhona "overclock" indlela ukutya.

lwesigama

Nethe somzimba a yokucola ukutya nto leyo nodibaniso olunesantya eyahlukileyo. Makhe siqwalasele ngakumbi nethe. Yintoni kuchaphazela umzimba? Xa umzimba reactions kwemichiza zenzeka, apho abaqeshwe kwinkqubo calories ajikwa amandla. I msinyane oku kuyenzeka ngcono. ivenkile fat kancinci igcinwe nani. Kwelinye icala, inowuthi ukutya, namanqatha ngakumbi lifakwa, njengoko kancinane ako. Le meko ayikho nje yingozi ngebala, kodwa kubangela nezitenxo kwi amalungu kunye neenkqubo ezahlukeneyo. Ukuthintela ezi ziphumo abaxatyiswanga, kuyimfuneko ukwazi ukuze lisasazwe ngayo ukutya.

Ekusetyenzwa phantsi kwazo zinefuthe izinga lotshintshiselwano

1. Age. Eselula, ukutya kwenzeka ngokukhawuleza kakhulu kunokuba ebudaleni. Oku kuthetha ukuba, ekuhambeni liyancipha rate metabolic. Indoda endala, ukuba kuya kuba nzima ukuba balahle umzimba.
2. Paul. Kwabasetyhini, nethe elicothayo ngaphezu koko babantu. Oku kuchaphazela testosterone hormone, ukuncedisa ekwakheni nasekulungiseni ubunzima kwezihlunu. Izihlunu ngokukhethekayo ukusebenzisa amandla ukuze ubomi kunye nokusebenza obuqhelekileyo lamanqanaba okunamafutha ngokungafani.
3. Yofuzo. disorder pathways unako ilifa, ngenxa kahle yemfuza.
4. abanale negalelo ekuthotyweni kwireyithi metabolic.
5. Ubude kunye nobunzima bomzimba. I iphezulu ubunzima umntu, amandla ngakumbi owenziwayo ubomi bakhe. Kulo kulandela ukuba ukutya ngokukhawuleza kubantu ezinkulu.
6. Umsebenzi. Xa usebenzisa imfuno lonyuso amandla. Ngako oko, izinga metabolic iphezulu kakhulu kwi umntu esebenzayo.
7. Uxinezeleko. Inxalabo, ukudandatheka kunye xi ukunciphisa izinga metabolic. Ezi meko nazo ukudla kunye nokulala nokuswela.

Ukwazi ezi nkalo zingasentla, kulula ukufumana phandle ngokwalo indlela up nethe kwimeko elinikiweyo.

Ukubalwa rate metabolic

Nokuhlanganisa ngokwalo indlela i ukutya, kufuneka ukwazi Velocity yayo. Ukubala kwinqanaba ukutya yabo kwithuba lokuphumla (RMR), kuyimfuneko ukuba usebenzise indlela leyo ichanekile kakhulu. Ukubala kwenziwa kusetyenziswa izinga lokukhula, ubunzima, ubudala.

• Kuba namankazana: RMR = 9,99 x ubunzima (kg) + 6.25 x Height (cm) - 4.92 x ubudala - 161.
• Kuba abantu: RMR = 9,99 x ubunzima (kg) + 6.25 x Height (cm) - 4.92 x yobudala + 5.

RMR yeyona mfuneko imihla eziyimfuneko calories ukuze umzimba lokuphumla. Ukubala index ngemihla kufuneka ithathele eyahlukahlukeneyo akhawunti.

ukulungiswa yokudla

Ukuba umntu akanayo naziphi na izifo ezingaqhelekanga balandela ubunzima ayikho nzima, ukuba ukubala ukuba yonke imihla mabaphakelwe calories. Ezi nkcukacha ziboniswe kwi mveliso. Osidingayo ebhalwe kuphela kuzo zonke iimveliso asetyenziswa ngosuku. Ukubala kwenziwa ngokusebenzisa iitafile ezizodwa (ukuba ingafunyanwa kwi domain karhulumente). Yonke imihla, kufuneka uzame ukuba ingagqithi izinga calories ezifunekayo.

Indlela ukuze ayichithe nethe?

Eyona indlela yokwandisa ireyithi pathways - umzimba njalo, ngexesha apho isakhiwo kwezihlunu. Ngelo xesha kuhla amandla ngaphezulu. Umzekelo, amafutha kunye izihlunu zomzimba ayitshise 20 kcal ngosuku kunye 70-100 kcal, ngokulandelelana. umthwalo Imidlalo uphucula kwegazi, kwandisa izinga nokuphefumla kunye nezinga intliziyo, kilojoules wayitshisa ngokukhawuleza, futhi umzimba ikhawulezisa. Eyona nto ibalulekileyo kukuba umsebenzi emzimbeni iqhutyelwa yonke imihla, ekukhethwa ukuba ngokuhlwa, kodwa kungadlulanga iiyure ezintathu phambi lokulala. Elona xesha lifanelekileyo eli - iiyure 18.00-19.00. Ingongoma kukuba abantu ukuze andise amaza yokwanda ukutya. Eyona nto ephambili ukuba usebenzise zonke iintlobo izidlo. Ngenxa yoko, izinga metabolic yehliswe kakhulu, umzimba olusele, kokuba zithe phantsi zonke iinkqubo.

Xa indoda uyabuyela ukutya wabo, amafutha kuqala ukuze yande "kwi reserve" ngohlobo yesibambiso. Ngale ndlela umzimba iphendula ukuya yindlala ngenkani kwaye izama reinsure ngokwabo. Apha kulapho kufumaneka khona impendulo yalo mbuzo, kutheni emva kokuba abantu ukutya sifumana amafutha ngakumbi. Kufuneka kukhunjulwe ukuba indlala kukuzingxala ukunciphisa izinga ukutya, ngoko ke kufuneka ukuba atye kancinci, atye rhoqo. Ukongeza, isibambiso amanani ezilungileyo - etyiwayo kunye isidlo omncinane. Phakathi kwezinye izinto, kucetyiswa ukuba ulala ngokwaneleyo kunokwenzeka ngakumbi ukuba ahambe, nihambe umyalezo, yokugquma. Oku kunceda ukuqinisekisa izinga eqhelekileyo ukutya.

Iimveliso 'Kubalulekile "

Phezu ukutya cleavage umzimba isebenzisa isixa esithile wamandla. Ukuze lisasazwe eyiyo nethe, kufuneka uthathe badle iimveliso zobisi, intlanzi, uhlobo ebilisiweyo okanye nowezonkana ezisicaba ezingenagwele, engenamafutha, i omelet okanye amaqanda begilana. Kwakhona ukunyusa isantya ukutya kunye nokutya kunye omega-3 (okunamafutha acid), ifayibha, vitamin _B6, iodine. Ukongeza, kucetyiswa ukuba adle imihla lemon enye grapefruit, njengokuba iziqhamo citrus badla aqhumisele ngamanqatha. Kwakhona igalelo kumgangatho yokucolwa leti eluhlaza kunye nobulawu.

ukutya okunamafutha

Kukho iindlela ezininzi yokutsha yayo.

1. Kufuneka ukuba utya kancinci yaye ngokufuthi, edibanisa lo mgaqo kunye umthambo rhoqo.
2. Kuyimfuneko ukuba esweni ukusebenza kwesibindi, njengoko kuvelisa enzymes enzymes. Ngenxa umsebenzi iiseli yawo yokucolwa ezilungileyo yibilirubin.
3. umsebenzi Physical kufuneka ibe ixesha elide (iyure enye ubuncinane), njengoko wayitshisa iswekile ekuqaleni egazini, uze namanqatha.

Nethe ezincinane

Abo okanye ezinye iinkqubo ebalulekileyo ukuba kwenzeka amagciwane zenza ukutya. Iimveliso ekupheleni ngenxa yezi nkqubo kuthiwa metabolites. Olu hlobo luphawulwa ukutya noshowo namandla. Oku kungenxa yokuba ukutya ezincinane oluqhutywa ezimbini ezahlukeneyo, kwangaxeshanye, iinkqubo efanayo: anabolism kunye catabolism. Xa anabolism lokugaya lwenzeka kunye nokufunxwa ezamahala amandla. Kulo mzekelo kuyidla isixa elincinane ngokwentelekiso izinto kwezondlo. Catabolism waphawula inkqubo release amandla. Kubadle isixa esikhulu zeendawana. Eyakhayo namandla lokugaya nto zahlukahlukene kakhulu. Kwala magciwane bakwazi ukusebenzisa ixesha elikhulu iikhompawundi eziphilayo nezingaphiliyo njengoko mthombo amandla. Ukuhamba exchange amandla lidlula eyakhayo kwaye ikhokelela iinguqulelo kakhulu kokusingqongileyo, ngoko ke ugxininiso engundoqo isifundo yale nkqubo ethile. Ukuhambisana kwezi ntlobo zimbini ze lokugaya ivumela utshintsho olungephi isikali lokwazi ezixhomekeke kwiimeko ezithile.