Ƙarfafa Metabolism: Dos & Don'ts For Active Metabolism

Akwai abubuwa da yawa da za ku iya yi don haɓaka metabolism - har ma da taimaka muku rasa nauyi! Samun metabolism ɗin ku yanzu tare da waɗannan shawarwari.

Ba kowa ba ne ke da aikin metabolism mai kyau. Metabolism na wasu mutane ya fi sauran yawa, wanda sau da yawa yakan sa ya zama da wahala a rasa nauyi idan kuna so.

Amma wannan ba dalili ba ne na firgita. Za'a iya motsa mai rauni mai rauni sosai cikin sauƙi.

Ya lissafa zaɓuɓɓuka daban-daban don kiyaye tsarin sinadarai a cikin jiki yana gudana da kyau da lafiya.

Ta yaya metabolism ke aiki?

Yawancin lokaci ana daidaita narkewa tare da metabolism. Wannan ba cikakken kuskure bane, duk da haka, wani bangare ne kawai, matakin farko kawai, na gaba ɗaya.

Metabolism kuma ana kiransa metabolism, wanda ya haɗa da dukkanin matakai da hanyoyin biochemical a cikin kowane tantanin halitta.

Wannan metabolism ya ƙunshi duk hanyoyin tafiyar matakai na rayuwa: glucose metabolism, furotin kira (protein metabolism), da mai metabolism.

Idan duk matakai na rayuwa suna gudana lafiya kuma mafi kyau, yana da sauƙi a gare mu mu kiyaye ko rasa nauyi.

Wadanda suke so su bunkasa metabolism din su kuma suna bambanta tsakanin catabolic da anabolic metabolism, wanda aka haɗa hanyoyin tafiyar matakai guda uku da aka ambata.

Catabolic da anabolic metabolism

Dukansu matakai ba su taɓa faruwa a lokaci ɗaya a cikin tantanin halitta ba, amma koyaushe ɗaya bayan ɗayan - hormones da enzymes suna daidaita tsari mai aminci.

• Catabolism shine rushewar metabolism, inda abinci ke rushewa zuwa kwayoyin halitta da mahaɗan sinadarai don samar da makamashi - "injin don jikinmu", don yin magana. Misali, sunadaran suna canzawa zuwa amino acid da carbohydrates zuwa sikari mai sauƙi (glucose). Ƙarfin makamashi mai yawa wanda jiki baya buƙatar kula da ayyukan da ke da mahimmanci don rayuwa an adana shi azaman abin da ake kira "ƙarfin ajiya" a cikin mai ko ƙwayoyin tsoka.
• Anabolism shine tsarin gina jiki wanda ke tallafawa ginawa da gyaran sel. Don haka, ana mayar da amino acid, fatty acid, da glucose zuwa manyan sassan sel na endogenous kamar su sunadarai, fats, da carbohydrates, kuma ana iya amfani da su don gina tsoka, warkar da rauni, sabuntawar jini, ko sabunta tantanin halitta gabaɗaya.

Littafin mu tip game da batun metabolism: "Turbo Metabolism Principle" na masanin kimiyyar wasanni Dr. Ingo Froböse.

Wadannan abubuwan suna tasiri metabolism

• jinsi: jinsin namiji yana ƙonewa fiye da jinsin mace, kawai saboda maza suna da yawan ƙwayar tsoka fiye da mata. Kuma kamar yadda aka sani, tsokoki suna ƙone karin kuzari.
• shekaru: tsufa da kuka girma, sannu a hankali metabolism ɗinku ya zama.
• rage cin abinci: abinci ne sau da yawa zama-duk da kuma karshen-duk. Kuna iya rinjayar metabolism ta hanyar cin abinci da aka yi niyya.
• damuwa da barci: yawan damuwa da rashin isasshen barci ba su da tasiri ga metabolism.

Ko da maki ɗaya da biyu ba za a iya yin tasiri ba, tare da maki uku da huɗu za ku iya ɗaukar jagorar a hannun ku kuma tabbatar da haɓaka metabolism ɗin ku.

Ƙarfafa metabolism tare da wasanni

Jiki yana buƙatar ainihin adadin kuzari kowace rana don samun damar rayuwa. Ana kiran wannan makamashin basal metabolism rate.

Duk da haka, idan kun wadata jikin ku da karin makamashi fiye da yadda yake bukata a lokacin rana, ana adana wannan makamashi a cikin nama mai kitse da ƙwayoyin tsoka.

Lokacin da kuke motsa jiki ko yin aikin motsa jiki a cikin rayuwar ku ta yau da kullun, jiki zai iya zaɓar kuzarin da aka adana. Idan hakan bai faru ba, kuma kun ɗauki ƙarin kuzari / adadin kuzari fiye da yadda ake buƙata, to zaku sami nauyi.

Sabili da haka, mafi kyawun dabarun ƙona calories masu yawa kuma don haka kiyaye metabolism ɗin ku yana aiki shine motsa jiki na yau da kullun da ayyukan wasanni.

Amma ba duk wasanni iri ɗaya bane: akwai hanyoyi da yawa don ƙara yawan adadin kuzarin ku na basal da ƙona mai ta hanyar da aka yi niyya.

Ƙarin tsoka = ƙarancin mai

Horar da ƙarfi yana daga cikin mafi inganci zaɓuɓɓuka don ci gaba da aiki na metabolism. Ba wai kawai jikin ku yana ƙone kuzari yayin motsa jiki ba, amma godiya ga ƙwayar tsoka da kuke haɓakawa, yana kuma ƙone kuzari daga baya lokacin da kuke hutawa.

Don haka idan kun kalubalanci tsokoki akai-akai, za ku amfana daga ci gaban tsoka, ƙara yawan buƙatar makamashi, kuma, a ƙarshe, daga sakamakon bayan ƙonawa, wanda ke nufin cewa za ku iya ƙona calories mai yawa bayan. motsa jiki.

A takaice dai, ginin tsoka da aka yi niyya yana haɓaka ƙimar rayuwa ta basal kuma yana ba da damar tafiyar matakai na rayuwa, kamar haɓakar mai, don faruwa ta hanyar da aka fi niyya.

Horon juriya na yau da kullun

Horarwar tazara da aka yi niyya yayin gudu, yin iyo ko keke suma sun dace don ƙara yawan adadin kuzari da haɓaka ƙona mai, musamman idan kun ci abinci mai ƙarancin kuzari bayan horo.

Idan kun cinye adadin kuzari fiye da yadda kuke ci (ma'auni mara kyau na makamashi mara kyau / ƙarancin kalori), za ku yi sauri kusa da burin asarar ku.

Zaman Cardio ba koyaushe yana dawwama har abada ba - galibi matsakaicin mintuna 30 ya isa don haɓaka mai konewa zuwa matsakaicin.

Kuna cimma wannan musamman tare da rukunin horarwa masu ƙarfi kamar HIIT. Matsalolin motsa jiki da farfadowa suna haɓaka metabolism. A lokacin horo, kuna tura kanku zuwa iyakokin jikin ku saboda yawancin iskar oxygen yana cinyewa.

A sakamakon haka, jiki dole ne ya ciyar da makamashi mai yawa, kuma akwai kuma sanannen sakamako na bayan ƙonawa: kamar yadda aka riga aka ambata, wannan yana ƙara yawan adadin kuzari na basal bayan motsa jiki.

Yana da duka a cikin mix: manufa horo mix

Ya kamata a mayar da hankali kan ku da farko kan horar da ƙarfi, biye da raka'o'in juriya - madadin wasanni na yau da kullun shine garanti don inganta haɓakar metabolism.

Shawarar horo:

• Mafari: 2-3 kwanaki ƙarfi da 1-rana jimiri a kowane mako + sake farfadowa
• Na ci gaba: 3-4 kwanaki ƙarfi da 2x jimiri a kowane mako + sabuntawa

Zai fi kyau kada ku taɓa yin motsa jiki iri ɗaya a jere, don haka jikinku yana tilastawa ya amsa sabbin abubuwan motsa jiki.

Ƙarfafa metabolism ta hanyar abinci mai gina jiki

Idan kuna son rasa nauyi, ingantaccen aiki na metabolism yana da mahimmanci musamman. Tare da ma'auni, na halitta, da abinci mai wadata bitamin, za ku iya inganta tsarin tafiyar da rayuwa.

• Fiber: Ainihin, abinci mai ɗauke da fiber kamar hatsi gabaɗaya, hatsin oat, legumes, da kayan lambu, da furotin mai inganci da ƙarancin mai da mai mai lafiya tare da ingantaccen omega-3 da omega-6 rabo yana kunna metabolism.
• Sunadaran: Musamman lokacin da ke rushe abinci mai wadataccen furotin, jiki dole ne ya ba da ƙarin kuzari - wanda kuma aka sani da Thermic Effect of Food (TEF) ko thermogenesis. Don haka, jiki ya riga ya ƙone tsakanin kashi 20 zuwa 30 na furotin da aka ci, wanda saboda haka ba zai iya sauka a kan kwatangwalo ba.
• Fats: Lokacin da yazo da kitse, yakamata ku dogara da farko akan kifin kitse, man linseed, man hemp, flaxseed, chia tsaba, man zaitun, ko walnuts, duk waɗannan suna ba da yalwar fatty acid omega-3 waɗanda ke kiyaye ma'auni na hormone. daidaitawa da haɓaka haɓakar tsoka.

Shan ruwa mai yawa kuma yana kunna metabolism

Kuna iya shan akalla lita 1.5 na ruwa kowace rana? Ƙungiyar Gina Jiki ta Jamus (DGE) tana ba da wannan ƙimar a matsayin tunani ga balagagge.

Kyakkyawan tsarin yatsa: 4 bisa dari na nauyin jiki. Alal misali, 2.4 lita a 60 kilo.

Don wannan, yana da kyau a yi amfani da ruwan da ba carbonated da teas mara kyau ba.

Shan isasshen ba kawai yana tallafawa narkewa ba amma yana taimakawa wajen haɓaka ƙimar haɓakar basal: binciken da Charité Berlin ta gudanar ya gano cewa kawai milliliters 500 na ruwa yana ƙara yawan kuzari da kashi 24 cikin ɗari na mintuna 60 na gaba.

Hakanan ruwan sanyi yana taimakawa don ƙarin amfani da kuzari daga lokaci zuwa lokaci tunda jiki dole ne ya kashe kuzari don dumama ruwan zuwa zafin jiki.

Matsayin barci da annashuwa

Mai horar da lafiyar jiki da abinci mai gina jiki Silke Kayadelen ya sanya shi a takaice: “Duk abin da ke damun mu har abada yana sa mu kiba. Domin a zahiri, jikinmu yana kasancewa cikin yanayin tashi koyaushe, yana kiyaye yawan sukarin jini na dindindin, yana samar da ƙarin insulin, yana ƙara yawan sukarin jini a cikin sel, inda ya zama mai kitse.”

Amsoshin tambayoyinku na gaba suna nuni da ko rayuwarku tana ƙarƙashin damuwa: shin kuna jin rashin ƙarfi, da gajiyawa kullum? Kuna fama da rashin barci da jin tsoro? Kuna samun wahalar maida hankali? Kuna sha'awar barasa akai-akai, kofi mai yawa, ko kwayoyi?

Sau uku 'e' shine bayyanannen sigina don shakatawa a hankali daga yanzu idan kuna son rasa nauyi!

Ko da ƙananan canje-canje a cikin ayyukan yau da kullun na iya taimakawa. Kuna iya ci gaba da yin feda a kan dabaran - ko haɗa ƙananan taimakon tunani cikin ayyukanku na yau da kullun daga yanzu: Shortan dabarun numfashi, iskar oxygen, da hutun sha suna ba ku sabon kuzari da shakatawa.

Damuwa a matsayin birki na metabolism

shakatawa da rasa nauyi ko kiyaye nauyi mai daɗi suna tare, wanda shine dalilin da ya sa yakamata koyaushe ku ƙyale kanku isasshen lokaci don rage damuwa. Domin danniya na dindindin yakan haifar da cortisol hormone damuwa da aka saki da karfi.

Jiki yana amsawa tare da halin karewa wanda a cikinsa yana rage yawan kitse, ba zai iya aiwatar da tsarin sabuntawa gabaɗaya ba, kuma yana ƙara adana ruwa.

Bugu da ƙari, haɓaka, samar da cortisol na dindindin yakan haifar da matsalolin barci. Kuma kadan barci ko barci tare da gajeriyar lokacin barci mai zurfi yana kara haifar da sakin cortisol - mummunan da'irar.

Samun barci sosai

Barci mai hutawa na akalla sa'o'i bakwai zuwa takwas yana da mahimmanci musamman ga ci gaban tsoka, farfadowar tsoka, da ma'auni na hormone.

Lokacin barci mai zurfi a farkon hutun dare yana da mahimmanci - ya kamata ya zama akalla sa'o'i biyu. Duk wani abu da bai wuce hakan ba yana ba da damar jiki ya dawo da gaske.

Menene zai faru idan kun yi barci mara kyau kuma kadan? Matsayin insulin ɗin ku ya kasance mai girma kwatankwacinsa, kuma satiety da leptin hormones na ci suna shiga cikin rashin daidaituwa. Ghrelin yana ɓoyewa sosai, yana sa ku ji yunwa kuma yana hana haɓakar mai.

Hakanan ana hana sakin leptin, don haka kullun yana karɓar siginar cewa kuna jin yunwa - wataƙila kun lura cewa lokacin da ba ku sami isasshen barci ba, kuna cin abinci fiye da yadda aka saba.

Tabbatar cewa kun sami isasshen barci mai kyau da isasshen barci don kiyaye metabolism ɗinku aiki da daidaito.

Littafin mu tip game da batun hormones: "Masu shugabanni a cikin jiki: Yadda hormones ke ƙayyade rayuwarmu da ayyukanmu" by Berndt Rieger, MD.