Bella Adams
Pali zambiri zomwe mungachite kuti muwongolere kagayidwe kanu - komanso kukuthandizani kuti muchepetse thupi! Yambitsani kagayidwe kanu tsopano ndi malangizo awa.
Sikuti aliyense ali ndi metabolism yogwira ntchito bwino. Kagayidwe ka anthu ena ndizovuta kuposa ena, zomwe nthawi zambiri zimakhala zovuta kuti muchepetse thupi ngati mukufuna.
Koma ichi si chifukwa chochitira mantha. Kufooka kwa kagayidwe kachakudya kumatha kukondoweza mosavuta.
Imatchula zosankha zosiyanasiyana zosunga njira zama biochemical m'thupi zikuyenda bwino komanso wathanzi.
Kodi metabolism imagwira ntchito bwanji?
Nthawi zambiri chimbudzi chimafanana ndi metabolism. Izi sizolakwika kwathunthu, komabe, ndi gawo chabe, gawo loyambirira, lathunthu.
Metabolism imatchedwanso kagayidwe kazakudya, komwe kumaphatikizapo njira zonse zama biochemical ndi machitidwe mu cell iliyonse.
Kagayidwe kameneka kamakhala ndi njira zonse za metabolic: glucose metabolism, protein synthesis (protein metabolism), ndi mafuta metabolism.
Ngati njira zonse za kagayidwe kachakudya zikuyenda bwino komanso moyenera, zimakhala zosavuta kuti tisunge kapena kuchepetsa thupi.
Omwe akufuna kupititsa patsogolo kagayidwe kawo amasiyanitsanso pakati pa catabolic ndi anabolic metabolism, momwe njira zitatu zomwe zatchulidwazi zimaphatikizidwa.
Katabolic ndi anabolic metabolism
Njira zonsezi sizimachitika nthawi imodzi m'maselo, koma nthawi zonse chimodzi pambuyo pa chimzake - mahomoni ndi ma enzymes amayang'anira ndondomeko yotetezeka.
- Catabolism ndi kusokonezeka kwa kagayidwe kachakudya, komwe chakudya chimagawika kukhala mamolekyu amodzi ndi mankhwala kuti apange mphamvu - "injini ya thupi lathu", titero kunena kwake. Mwachitsanzo, mapuloteni amasinthidwa kukhala ma amino acid ndi ma carbohydrate kukhala shuga wosavuta (shuga). Mphamvu zochulukirapo zomwe thupi silifunikira kuti zisunge ntchito zomwe ndizofunikira kuti pakhale moyo zimasungidwa zomwe zimatchedwa "mphamvu yosungira" m'maselo amafuta kapena minofu.
- Anabolism ndi njira yomanga kagayidwe yomwe imathandizira kupanga ndi kukonza ma cell. Chifukwa chake, ma amino acid, mafuta acids, ndi shuga amasinthidwa kukhala ma cell akuluakulu amkati monga mapuloteni, mafuta, ndi chakudya, ndipo amatha kugwiritsidwa ntchito pomanga minofu, kuchiritsa mabala, kukonzanso magazi, kapena kukonzanso maselo.
Buku lathu lofotokoza za kagayidwe kachakudya: "The Turbo Metabolism Principle" lolemba wasayansi yamasewera Dr. Ingo Froböse.
Zinthu izi zimakhudza metabolism
- jenda: amuna ndi akazi amawotcha mphamvu kuposa akazi, chifukwa chakuti amuna ali ndi minofu yambiri kuposa akazi. Ndipo monga momwe zimadziwika bwino, minofu imawotcha mphamvu zambiri.
- zaka: pamene mukukula, kagayidwe kanu kagayidwe kake kamakhala kochepa.
- zakudya: zakudya nthawi zambiri zimakhala zonse komanso zomaliza. Mutha kukhudza kagayidwe kanu kudzera muzakudya zomwe mukufuna.
- kupsinjika ndi kugona: kupsinjika kwambiri komanso kusagona mokwanira sikungangoyambitsa kagayidwe.
Ngakhale mfundo imodzi ndi ziwiri sizingakhudzidwe, ndi mfundo zitatu ndi zinayi mutha kutenga chiwongolero m'manja mwanu ndikuwonetsetsa kuti metabolism yanu yakula.
Limbikitsani kagayidwe ndi masewera
Thupi limafunikira mphamvu zambiri tsiku lililonse kuti likhale ndi moyo. Mphamvu imeneyi imatchedwa basal metabolic rate.
Komabe, ngati mupatsa thupi lanu mphamvu zambiri kuposa momwe zimafunikira masana, mphamvuyi imasungidwa m'maselo amafuta ndi minofu.
Mukamachita masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi m'moyo wanu watsiku ndi tsiku, thupi limatha kutengera mphamvu zomwe zasungidwa. Ngati izi sizichitika, ndipo mutenga mphamvu zambiri / zopatsa mphamvu kuposa zomwe mukufunikira, ndiye kuti mudzalemera.
Chifukwa chake, njira yabwino kwambiri yowotcha zopatsa mphamvu zambiri ndikupangitsa kuti metabolism yanu ikhale yogwira ntchito ndikuchita masewera olimbitsa thupi tsiku ndi tsiku komanso masewera.
Koma simasewera onse omwe ali ofanana: pali njira zingapo zowonjezerera kuchuluka kwa metabolic yanu ndikuwotcha mafuta m'njira yolunjika.
Minofu yambiri = mafuta ochepa
Maphunziro amphamvu ndi amodzi mwa njira zothandiza kwambiri kuti metabolism yanu ikhale yogwira ntchito. Sikuti thupi lanu limawotcha mphamvu panthawi yochita masewera olimbitsa thupi, koma chifukwa cha minofu yomwe mumamanga, imawotcha mphamvu pambuyo pake pamene mukupuma.
Kotero ngati mumatsutsa minofu yanu nthawi zonse, mudzapindula ndi kukula kwa minofu, kufunikira kowonjezereka kwa mphamvu, ndipo, pamapeto pake, kuchokera ku zotsatira zowotcha, zomwe zikutanthauza kuti mukhoza kuwotcha ma calories ambiri pambuyo pake. masewera olimbitsa thupi.
Mwachidule, kumanga minofu yolunjika kumawonjezera kuchuluka kwa kagayidwe kachakudya ndikupangitsa kuti kagayidwe kachakudya, monga mafuta a metabolism, achitike m'njira yolunjika.
Maphunziro opirira nthawi zonse
Kuphunzitsidwa kwanthawi yayitali mukathamanga, kusambira kapena kupalasa njinga ndizoyeneranso kuonjezera ma calorie komanso kulimbikitsa kuwotcha mafuta, makamaka ngati mumadya zakudya zotsika kwambiri mukamaliza maphunziro.
Ngati mumadya zopatsa mphamvu zambiri kuposa zomwe mumadya (kuchepetsa mphamvu / kuchepa kwa calorie), mudzayandikira mwachangu cholinga chanu chochepetsa thupi.
Magawo a Cardio sayenera kukhala nthawi zonse - nthawi zambiri mphindi 30 ndizokwanira kukulitsa kuyaka kwamafuta kwambiri.
Mumakwaniritsa izi makamaka ndi magawo ophunzitsira mwamphamvu kwambiri monga HIIT. Magawo osiyanasiyana olimbikira komanso kuchira amathandizira kagayidwe. Mukamaphunzira, mumadzikakamiza kuti mukhale ndi malire chifukwa mpweya wambiri umatha.
Zotsatira zake, thupi liyenera kugwiritsa ntchito mphamvu zambiri, ndipo palinso zotsatira zodziwika bwino zowotcha: monga tafotokozera kale, izi zimawonjezeranso kuchuluka kwa metabolism yanu mukatha kuchita masewera olimbitsa thupi.
Zonse zili mu kusakaniza: kusakaniza koyenera kwa maphunziro
Cholinga chanu chikhale pakuphunzitsa mphamvu, ndikutsatiridwa ndi magawo opirira - kusinthana kwamasewera ndikutsimikizira kukhathamiritsa kwa metabolism.
Lingaliro la maphunziro:
- Woyamba: 2-3 masiku mphamvu ndi kupirira kwa tsiku limodzi pa sabata + kubadwanso
- Zapamwamba: 3-4 masiku mphamvu ndi 2x kupirira pa sabata + kusinthika
Ndibwino kuti musamachite zolimbitsa thupi zomwezo motsatizana, kotero kuti thupi lanu limakakamizika kuyankha kuzinthu zatsopano zophunzitsira.
Kulimbikitsa kagayidwe kachakudya
Ngati mukufuna kuchepetsa thupi, kagayidwe kazakudya kamene kamagwira ntchito bwino ndikofunikira kwambiri. Ndi zakudya zopatsa thanzi, zachilengedwe, komanso mavitamini ambiri, mutha kuwongolera kagayidwe kachakudya.
- CHIKWANGWANI: Kwenikweni, zakudya zokhala ndi ulusi monga mbewu zonse, oat bran, nyemba, ndi ndiwo zamasamba, komanso mapuloteni apamwamba komanso otsika kwambiri komanso mafuta athanzi okhala ndi omega-3 ndi omega-6 ratio yambitsa kagayidwe.
- Mapuloteni: Makamaka pophwanya chakudya chokhala ndi mapuloteni, thupi liyenera kugwiritsa ntchito mphamvu zambiri - zomwe zimadziwikanso kuti Thermic Effect of Food (TEF) kapena thermogenesis. Chifukwa chake, thupi limayaka kale pakati pa 20 ndi 30 peresenti ya mapuloteni omwe alowetsedwa, omwe sangathenso kugwera m'chiuno mwako.
- Mafuta: Pankhani ya mafuta, muyenera kudalira kwambiri nsomba zamafuta, mafuta a linseed, mafuta a hemp, flaxseed, mbewu za chia, mafuta a azitona, kapena walnuts, zonse zomwe zimapatsa omega-3 fatty acids ambiri omwe amasunga mahomoni anu. kulinganiza ndi kulimbikitsa kukula kwa minofu.
Kumwa zamadzimadzi zambiri kumayambitsanso kagayidwe kachakudya
Kodi mumatha kumwa osachepera malita 1.5 amadzimadzi tsiku lililonse? Bungwe la Germany Nutrition Society (DGE) limapereka mtengo uwu ngati chidziwitso cha munthu wamkulu.
Lamulo labwino la chala chachikulu: 4 peresenti ya kulemera kwa thupi. Mwachitsanzo, 2.4 malita pa 60 makilogalamu.
Pachifukwa ichi, ndi bwino kugwiritsa ntchito madzi osakhala carbonated ndi tiyi wopanda shuga.
Kumwa mokwanira sikumangothandizira chimbudzi komanso kumathandizira kukulitsa kuchuluka kwa kagayidwe kachakudya: kafukufuku wa Charité Berlin adapeza kuti mamililita a 500 okha amadzimadzi amawonjezera kugwiritsa ntchito mphamvu ndi 24 peresenti kwa mphindi 60 zotsatira.
Madzi ozizira amathandizanso kuti azigwiritsa ntchito mphamvu zowonjezera nthawi ndi nthawi popeza thupi limayenera kugwiritsa ntchito mphamvu kuti litenthetse madzi kutentha kwa thupi.
Udindo wa kugona ndi kumasuka
Silke Kayadelen, mphunzitsi wa kadyedwe koyenera, ananena mwachidule kuti: “Chilichonse chimene chimatipanikiza mpaka kalekale chimatinenepetsa. Chifukwa mwachilengedwe, thupi lathu limakhalabe munjira yowuluka nthawi zonse, kusunga shuga wambiri m'magazi, kupanga insulin yochulukirapo, kubweretsa shuga wambiri m'maselo, momwe amasandulika kukhala mafuta. ”
Kaya moyo wanu ukulamuliridwa ndi kupsinjika maganizo kumasonyezedwa ndi mayankho anu ku mafunso otsatirawa: kodi nthaŵi zonse mumadzimva kukhala wosasunthika, wopanda mphamvu, ndi wotopa? Kodi mumavutika ndi kusowa tulo komanso mantha? Kodi zimakuvutani kuika maganizo anu pa zonse? Kodi mumalakalaka mowa, khofi wambiri, kapena mapiritsi?
Katatu 'inde' ndi chizindikiro chodziwikiratu kuti mupumule mwachangu kuyambira pano ngati mukufuna kuchepetsa thupi!
Ngakhale kusintha pang'ono pazochitika zanu za tsiku ndi tsiku kungathandize. Mutha kupitiliza kukwera pa gudumu - kapena kuphatikiza zida zazing'ono zamaganizidwe muzochita zanu zatsiku ndi tsiku kuyambira pano: Njira zopumira pang'ono, mpweya, ndi kupuma kwakumwa zimakupatsani mphamvu zatsopano ndikupumulani.
Kupsinjika ngati kuphwanya kagayidwe
Kupumula ndi kuonda kapena kukhala ndi kulemera kwabwino kumakhala limodzi, chifukwa chake muyenera kudzipatsa nthawi yokwanira kuti muchepetse nkhawa. Chifukwa kupanikizika kosatha nthawi zambiri kumapangitsa kuti cortisol itulutsidwe mwamphamvu kwambiri.
Thupi limachita zinthu zodzitchinjiriza zomwe zimachepetsa kagayidwe ka mafuta, silingathe kuchita zonse zosinthika, ndikusunga madzi ambiri.
Kuonjezera apo, kuwonjezeka, kupanga cortisol kosatha nthawi zambiri kumabweretsa mavuto ogona. Ndipo kugona pang'ono kapena kugona ndi kugona kwakufupi kwambiri kumabweretsa kutulutsidwa kwa cortisol - bwalo loyipa.
Pezani mokwanira
Kugona mokwanira kwa maola asanu ndi awiri kapena asanu ndi atatu n’kofunika kwambiri kuti minofu ikule bwino, kuti minofu ibwererenso bwino, ndiponso kuti timadzi tating’ono ting’onoting’ono tizikhala bwino.
Gawo logona kwambiri kumayambiriro kwa mpumulo wa usiku ndilofunika kwambiri - liyenera kukhala maola awiri. Chilichonse chocheperapo sichimalola kuti thupi libwererenso.
Kodi chimachitika ndi chiyani ngati simugona bwino komanso mochepa kwambiri? Mulingo wanu wa insulin umakhalabe wokwera kwambiri, ndipo mahomoni okhuta ndi chilakolako cha leptin ndi ghrelin amasokonekera. Ghrelin imatulutsidwa kwambiri, imakupangitsani kumva njala komanso kulepheretsa kagayidwe ka mafuta.
Kutulutsidwa kwa leptin kumalepheretsanso, kotero ubongo umalandira nthawi zonse chizindikiro chakuti muli ndi njala - mwinamwake mwawona kuti pamene simukugona mokwanira, mumadya kwambiri kuposa nthawi zonse.
Onetsetsani kuti mumagona mokwanira komanso mokwanira kuti metabolism yanu ikhale yogwira ntchito komanso yokhazikika.
Buku lathu limapereka malangizo pamutu wa mahomoni: "Mabwana achinsinsi m'thupi: Momwe mahomoni amapangira miyoyo yathu ndi zochita zathu" lolemba Berndt Rieger, MD.
