Mukati
Izwi rekuti "metabolism" rinogara richiperekedza mazhinji ezvinyorwa nezve kudzikira huremu. Wese munhu anoziva kuti yakanaka metabolism (metabolism) inobatsira kukurumidza kubvisa huremu hwakawandisa. Iyo inokurumidza muviri wako kugadzirisa chikafu chakadyiwa, iyo inoderedza njodzi yekuwedzera huremu. Nekudaro, iyo inokurumidza metabolic maitiro haisi chete yakanaka rutsigiro mune yekureruka uremu, asi zvakare hutano hwemuviri wako.
Metabolism haigone kungomhanyisa chete, asi zvakare kudzikira pasi. Saka, chii chinogona kudzora metabolism?
Nzira yekudzora yako metabolism?
1. Kwete kudzidzira
Kana iwe uchida kudzora metabolism, kanganwa nezve kudzidziswa. Kunyanya nezvehuremu uye zvirongwa zveHIIT. Sezvaunoziva, ma dieters anorayirwa kuti ushandise kwete chete inozivikanwa nekupisa macalorie, asiwo kukurumidza metabolism, nekuti zvakanyanya kurovedza muviri kunogonesa metabolic maitiro mumuviri. Kugara uchirovedza muviri kunobatsira kumhanyisa metabolism yako, asi kana iwe uchifarira izvi, unogona kusasarudza mutambo kubva pahupenyu hwavo.
2. Kudya kadiki protein
Iko kunwiwa kweprotein nemuviri kunoshandisa akawanda macalorie. Uye zvakare, mapuroteni ndicho chinhu chekutanga chekuvakira tsandanyama dzako. Hapana kurovedza muviri hakubatsire iwe kuwana mhasuru, kana ukasadya mapuroteni. Asi izvi zvinokanganisa sei metabolism? Pakuzorora mhasuru nyama inotsva akawanda macaloriepane mafuta tishu, saka yakakwira muzana yemhasuru mashoma yako metabolism ichakurumidza. Izvi zvinoreva kuti kana iwe uchida kudzora metabolism, kanganwa nezve protein uye nyore pane carbs.
3. Kwete kurara
Kana iwe uchida kudzora metabolism, kanganwa nezve refu kurara. Kana iwe ukarara zvakakwana, muviri wako unotanga kukura zvine simba iyo hormone cortisol (iyo yekushushikana kemikari), iyo inodambura musuru. Naizvozvo, kushomeka kwekurara nguva dzose kunotungamira kudzikiswa kwemhasuru yemhasuru, nekudaro kunonoka metabolism. Iwe unozorara isingasviki maawa manomwe nemasere - uchizvisimbisa wega metabolism inononoka.
4. Kugara pakudhayeta kudya
Imwe nzira yechokwadi yekudzora metabolism yako ndeyekudzidzira yakaderera koriori chikafu (idya kushomeka kwemakori kupfuura makumi maviri muzana ezuva nezuva kukosha). Nei yakaderera koriori chikafu chinononoka metabolism? Paunogumira muviri mune chikafu, unotanga kupisa mafuta nesimba rakapetwazve sezvaungafunge. Asi zvinopesana inoderedza metabolism, yakaderera kushandiswa kuchengetedza zviwanikwa zvehupenyu hwemangwana. Uye paunonyanya kudzora muviri wako wekudya, paanonyanya kuramba uye kudzikisira metabolism.
5. Kwete kupedza mvura yakakwana
Maitiro emagetsi anoitika pamwe nekutora chikamu kwemvura chaiko, saka kana isina kukwana kuyerera mumuviri, chiyero chemagetsi chinodzikira. Pakutanga mvura inoenda kugadziriso yenhengo dzakakosha: chiropa, itsvo, huropi, uye metabolism - chete nemutemo wakasara. Naizvozvo, imwe nzira yekudzora metabolism ndeye kudzikisa kushandiswa kwemvura (yeuka kuti chiyero chezuva nezuva pamunhu 1.5-2 litita emvura).
6. Kwete kudya fiber
Kugadzira fiber muviri unoshandisa imwe simba, uye kuidya zvishoma, izvo zvinobatsira kuchengetedza yakakwana shuga mashuga eropa pamusoro penguva refu. Saka kana iwe uchida kudzora metabolism, deredza kudyiwa kwako kwezvikafu zvine fiber: michero, miriwo, zviyo kubva kuzere zviyo, nyemba, nzungu, mbeu. Nenzira, rekodhi yezvinyorwa zvefibre mabran.
7. Kwete Kudya kwekuseni
Zvakanyanya zvakanyanya pametabolism inobatwa nekudya kwemangwanani. Mangwanani muviri wako unomuka, uye pamwe naye unomutsa ese metabolic maitiro. Chinangwa chikuru cheKudya kwekuseni ndeche kudzorera simba mushure mekushaikwa kwechikafu kwenguva refu uye kusabvumira muviri kuti utange maitiro e catabolism. Kudya kwemangwanani kunofanirwa kupa simba kwemaawa mashoma pamberi izvo zvinobatsira iwe Kumutsa metabolism. Asi kana iwe uine chinangwa chakapesana, kureva kudzora metabolism, iwe Kudya kwekuseni, unogona kusvetuka zvakachengeteka.
8. Gara uchironga mazuva ekutsanya
Chiitiko chinodikanwa nevakawanda ve dieters hachina kurongwa kuronga pachavo "zagorye" mazuva, uye kudzora mhedzisiro yechimiro chavo, wobva waronga mazuva ekutsanya. Kana iwe uchifunga kuti nenzira iyi zvichave zvirinani kuonda, warasika. Asi kuvhundutsa muviri uye kukonzera kudzikira mumetabolism kubva pamisiyano iyi, zvinogona kudaro. Muviri unopa chete mamiriro akatsiga uye akatsetseka, asi kwete kana "zuva risina chinhu - zuva rakawandisa."
9. doro
Mukushandisa kwezvinwiwa zvinodhaka kunyange mune zvidiki zvidiki muviri haungoregedze metabolism asi zvakare unomisa kupisa mafuta uchishandisa simba kubva munyama nyama. Mukuwedzera, doro rinoderedza kugadzirwa yekukura hormone, testosterone, iyo inokanganisa zvakananga chiyero chekukura kwemhasuru. Saka doro rakanyanya kutsamwisa kunonoka kwemetabolism.
10. Dzoka pakudya
Kusvetuka chikafu kunotungamira mukudzikira pasi kwemetabolism. Kakawanda kwazvo kutyora muchikafu kunogona kuve mukati mezuva rekushanda kana zvichinetsa kusiyana neyakagadzirwa nzira. Asi kana muviri usiri kutambira chikafu kwenguva yakareba, zvinosanganisira nzira yekuchengetedza uye inoderedza metabolism. Kana iwe uchigara uchidzidzira mabhureki marefu mukudya uye kusvetuka chikafu, iwe unononoka metabolism yawakapa.
Kana iwe uchida kudzora metabolism, unogona kutevera aya matipi. Asi kana iwe uchida kudzikira uremu, edza kushanda pakumhanyisa kwemaitiro ekuchinjana.
Onawo: Chikafu mumitambo. Chokwadi nezve kudya uye kugwinya.