Ziziphi iindlela zokunciphisa i-metabolism?

Omnye wenza yonke imizamo yokulahlekelwa loo mapaundi angaphezulu, kwaye abanye, ngokuchaseneyo, abazi ukuba bangakanani ubunzima. Njengoko aba bantu ngokukhawuleza ukutya kusetshenziselwa amandla, bathambekele ekunciphiseni izinga lokunciphisa umzimba. Kukho iindlela eziliqela zokunciphisa umonakalo, kodwa ngaphambi kokuba uthathele kuyo, kuyafaneleka ukuqwalasela ezinye iingxelo zeengcali.

Yintoni echaphazela ukuzuza ubunzima?

Ngokutsho koogqirha, ukwehla kwinqanaba lokunciphisa umzimba alisoloko lichaphazela isethi yee kilogram. Ngokuqhelekileyo, ezinye izinto, ezifana nokutya okunomsoco kunye ne-high-calorie, i-heredity, izifo, imikhwa engafanelekanga, njl njl, kuboniswa kwidiphozithi yamathambo.

Ukongezelela, kunzima kakhulu ukunciphisa umonakalo kwaye ngexesha elifanayo kungabangela ingozi kwimpilo. Kwakhona, inkqubo yokukhathazeka kwamagciwane anokungabi yinto enqabileyo. Umzekelo, kufuneka udle ukudla okuqhelekileyo kwaye uzilawule. Kule meko, ukuba kukho umnqweno wokubuyisela, oogqirha batusa ezinye iindlela, umzekelo:

1. Ukutya kufuneka kube rhoqo kunye nekhalori ephakamileyo, ukuze umzimba ungenalo ixesha lokutya ukutya.
2. Umntu onamaqabane angakwazi ukufumana izifo ezingamvumeli ukuba anzima. Ngokomzekelo, unokwesifo sikashukela, i-anorexia, iingxaki ze-thyroid, kunye nokunye. Ngoko ke, kungcono ukuqondisa umkhosi wakho ukulwa nesifo.

Ukutya, ukunciphisa umzimba

Ukuba unqumle ukuphucula ngale ndlela, kuqala kuyo yonke imetabolism iya kuncipha iya kunceda ukutya okungalunganga. Umsebenzi osebenza kakuhle wenkqubo yokutshintshiswana unokuhlaselwa ngamadlelo okutya. Kungcono ukuba uhlala kwiiveki ezimbalwa kwisondlo se-hypocaloric. Usuku olungadli ngaphezu kwama-khalori angama-900, ngelixa kulungile ukuba uziva ulambile. Ngoko ingqondo iya kulungiswa kwakhona, kwaye umzimba uya kufunda ukufumana amandla ukusuka kuloo mveliso yokutya oku, oko kukuthi, unokunciphisa umetabolism ngokukhohlisa umzimba. Ngokukhawuleza ukuba le yokutya iphelile, ingqondo iya kubonisa ukuba lixesha lokuqokelela izinto zokulungiselela imvula. Le ndlela izokukunceda ukuqokelela ezimbini, ezintathu kwiiksi ze-fat mass.

Kubalulekile ukuba uqaphele ukuba ukunciphisa i-calories yokubanjwa kwemihla ngemihla kunokukhokelela ekutshiseni ubukhulu besisu.

Ziziphi ukutya ezibandakanya ekudleni?

I-Metabolism ingancinci nje kuphela ekudleni, kodwa kunye nokutya okwenza ukutya kwakho. Ukuba umzimba ufumana izibulala-zinambuzane, ukutya okunamafutha, i-carbohydrates elula okanye ecocekileyo, imetabolism iyancipha kakhulu. Ukufumana ukutya akuyi kukhawuleza kwaye kulandelelwe ngamandla. Kodwa ukutya okunjalo kunomncinci omkhulu. Ngokutya okungenakulungileyo, kungekhona nje kuphela ukuba i-metabolism iyaqhekeka, kodwa izitho zangaphakathi ziya kuqala ukungasebenzi.

Kwakhona, kukho ukutya okunobungozi okunciphisa umzimba. Ngokomzekelo, iingqolowa kunye neentonga. Oku kutya kuqukethe amafutha e-polyunsaturated, ayanceda umzimba kwaye athambile ngokukhawuleza. Kananjalo banayo i-amino acid agyrin, echaphazelekayo ekudalweni kwe-nitric oxide, kwaye iyakuthi ivimbele iinkqubo ze-metabolic.

Uluhlu lwemveliso yokunciphisa umzimba

Ukuba ufuna ukunciphisa iinkqubo zemizimba emzimbeni wakho kwaye uphinde uzuze okuncane, okokuqala phawula zonke iimveliso eziye zahamba ngamanyathelo athile okucubungula. Ngokomzekelo, isonka kufuneka senziwe ngomgubo ococekileyo, ucocekile ushukela, ungene kwisitshixo esifanelekileyo kunye nazo zonke iintlobo zeesoso. Iimveliso kufuneka zibe nefiber encinane. Ngezantsi zidweliswe ezo ndawo "zihlala" emzimbeni wethu:

• I-Sugar, i-muffins kunye neesekese.
• Ingulube, ibhakoni.
• Inyama yezinkukhu kunye ne-turkey (ngokusetyenziswa kwexesha elide).
• Iipatates, i-aubergines, iitato.
• I-Strawberry, i-melon, i-apricot (i-fresh), i-nut, i-grains.
• Pickles kunye nokutya kwamanzi.
• Ukutya okukhawulezileyo kunye neemveliso ezigqityiweyo.
• Imiqhekeza kunye nemveliso yokutshaya.
• I-Butter, i-mayonnaise, njl.

Ngokuqinisekileyo, uninzi lwoluhlu luyingozi, kuba luchaphazela imeko yamathumbu, igazi kunye nesibindi. Ngoko ke, ukucinga malunga nendlela yokunciphisa umonakalo emzimbeni, ungalibali ngokuqaphela. Khumbula ukuba akuzona zonke iindlela eziza kuxhamla impilo.

Indlela yeziyobisi

Abantu abafuna ngokwenene ukunciphisa iinkqubo zokuxilisa umzimba banokufuna uncedo lwenzululwazi kwaye alwa le ngxaki ngokwabo. Namhlanje kwi-arsenal yezokwelapha kukho izidakamizwa ezizodwa eziye zinciphisa umetabolism. Babizwa ngokuba yi "antimetabolites". Amaxesha oogqirha abonelela izigulane "Apilak". Le i-antimetabolite yenzelwe ngokukodwa ukunceda abantu abanomthamo omkhulu wokusebenza.

Iimpawu ezichaphazela izinga lokunciphisa umzimba

Ubomi bethu bemihla ngemihla kuninzi izinto ezincinci esizenzayo imihla ngemihla, kodwa zichaphazela yethu imetabolism. Apha ungabandakanya:

1. I-caffeine ivuselela umsebenzi weentliziyo, kubangele ukukhawuleza kwe-metabolism. Ukuba awukwazi ukwenza ngaphandle kwendebe yekhofi, esi sifundo esihle.
2. Xa ushushu kangangokuba umzimba uphupha, okanye kubanda, umzimba uqala ukudla amandla amaninzi kwaye utshise iikhalori.
3. Ngexesha loxinzelelo, umzimba uvelisa i-thyroxine kunye ne-adrenaline. La ma hormone amabini akwandisa i-metabolism, ngoko sifunde ukuphumla kwaye ungakhathazeki malunga nezihlunu.
4. Iimveliso zobisi ziqulethe i-calcium, evuselela iinkqubo zomzimba zomzimba. Ngamanye amaxesha kunokwenzeka ukuba kusetyenziswe iimveliso zobisi ezincinci ngexabiso elincinci, kuba i-calcium isasimfuneko kuthi.
5. Ukuzivocavoca kunceda ukwandisa i-metabolism, ngoko kuyafaneleka ukukhawulela umsebenzi wokukhanya kunye nexesha elifutshane. Kodwa ukuba unqweneli nje ukumodareyitha imetabolism yakho, kodwa uzuze ubunzima, ngoko, mhlawumbi, akufanele unciphise imetabolism yakho. Unokongeza kwinqununu ngoncedo lwesethi yemisipha yomzimba. Imithwalo yamandla enamandla inokunika umzimba wakho imo yemidlalo kunye nobunzima obuncinane.