Bella Adams
Pane zvakawanda zvaunogona kuita kuwedzera metabolism yako - uye kunyange kukubatsira kuderedza uremu! Ita kuti metabolism yako iende zvino nemazano aya.
Haasi munhu wese ane metabolism inoshanda zvakanaka. Vamwe vanhu vane metabolism yakaoma kupfuura vamwe, izvo zvinowanzoita kuti zviome kuderedza uremu kana uchida.
Asi ichi hachisi chikonzero chekuvhunduka. Metabolism isina simba inogona kukurudzirwa zviri nyore.
Inonyora sarudzo dzakasiyana dzekuchengeta maitiro ebiochemical mumuviri achishanda zvakanaka uye zvine hutano.
Iyo metabolism inoshanda sei?
Kazhinji kugaya kunofananidzwa nemetabolism. Izvi hazvina kushata zvachose, zvisinei, inongova chikamu, chete nhanho yekutanga, yezvese.
Metabolism inonziwo metabolism, iyo inosanganisira ese biochemical process uye maitiro musero rega rega.
Iyi metabolism inoumbwa nese-inosanganisa metabolic maitiro: Glucose metabolism, protein synthesis (protein metabolism), uye mafuta metabolism.
Kana ese metabolic maitiro akafamba zvine hutano uye zvakakwana, zviri nyore kwatiri kuchengetedza kana kuderedza uremu.
Avo vanoda kukwidziridza mametabolism avo zvakare vanosiyanisa pakati pecatabolic uye anabolic metabolism, umo matatu akataurwa maitiro emetabolic anobatanidzwa.
Catabolic uye anabolic metabolism
Maitiro ese ari maviri haatomboitika panguva imwe chete muchitokisi, asi nguva dzose imwe mushure meimwe - mahomoni nema enzymes anoronga kutevedzana kwakachengeteka.
- Catabolism iparadziko yemetabolism, iyo iyo chikafu chinoputswa kuita mamorekuru ega uye makemikari komisheni kugadzira simba - iyo "injini yemuviri wedu", sekutaura. Semuenzaniso, mapuroteni anoshandurwa kuita amino acids uye makabhohaidhiretsi kuita shuga iri nyore (glucose). Simba rakawandisa iro muviri haudi kuchengetedza mabasa akakosha pakurarama anochengetwa seanonzi "simba rekuchengetedza" mumafuta kana tsandanyama masero.
- Anabolism inovaka metabolism inotsigira kuvaka uye kugadzirisa kwemasero. Nekudaro, maamino acids, mafuta acids, uye glucose inoshandurwa zvakare kuita yakakura endogenous sero zvikamu zvakaita semapuroteni, mafuta, uye makabhohaidhiretsi, uye anogona kushandiswa kuvaka tsandanyama, kuporesa maronda, kuvandudzwa kweropa, kana kuvandudzwa kwesero.
Bhuku redu zano pamusoro penyaya yemetabolism: "The Turbo Metabolism Principle" nasainzi wezvemitambo Dr. Ingo Froböse.
Izvi zvinhu zvinokanganisa metabolism
- gender: murume wechirume anopisa simba rakawanda kupfuura murumekadzi, nekuda kwekuti varume vane tsandanyama zhinji kupfuura vakadzi. Uye sezvinozivikanwa, mhasuru dzinopisa simba rakawanda.
- zera: mukuru waunowana, inononoka metabolism yako inova.
- kudya: kudya kunowanzova-zvose uye kuguma-zvose. Iwe unogona kukanganisa metabolism yako kuburikidza nekudya kwakanangwa kudya.
- kushungurudzika uye kurara: kunyanya kunetseka uye kusarara kwakakwana hakuna-gos yemetabolism.
Kunyangwe mapoinzi ekutanga kana maviri asingagone kukanganiswa, nemapoinzi matatu nechina unogona kutora chidzoreso mumaoko ako wova nechokwadi chekuti metabolism yako yawedzerwa.
Kurudzira metabolism nemitambo
Muviri unoda huwandu hwesimba zuva rega rega kuti ukwanise kurarama. Simba iri rinonzi basal metabolic rate.
Zvisinei, kana iwe ukapa muviri wako simba rakawanda kudarika raunoda mukati mezuva, simba iri rinochengetwa mumafuta ane mafuta uye masero emhasuru.
Paunenge uchirovedzera muviri kana kuita basa remuviri muhupenyu hwako hwezuva nezuva, muviri unogona kusarudza kusarudza pane rakachengetwa simba. Kana izvi zvisingaitike, uye iwe unotora simba rakawanda / makorikori kupfuura zvinodiwa, ipapo iwe uchawana uremu.
Naizvozvo, zano rakanakisa rekupisa macalorie akawanda uye nekudaro kuchengetedza metabolism yako ichishanda ndeyekugara kwemazuva ese maekisesaizi uye zviitiko zvemitambo.
Asi haisi mitambo yese yakafanana: kune nzira dzinoverengeka dzekuwedzera yako basal metabolic rate uye kupisa mafuta nenzira yakanangwa.
Mamwe mamhasuru = mafuta mashoma
Kudzidziswa kwesimba ndechimwe chesarudzo dzinoshanda dzekuchengeta metabolism yako ichishanda. Kwete chete kuti muviri wako unopisa simba panguva yekurovedza muviri, asi nekuda kwemhasuru yaunovaka, zvakare inopisa simba mushure mekuzorora.
Saka kana iwe uchipikisa tsandanyama dzako nguva nenguva, iwe unozobatsirwa kubva mukukura kwemhasuru, kuwedzera zvishoma nezvishoma kudiwa kwesimba, uye, pakupedzisira, kubva pakupera-kupisa mhedzisiro, zvinoreva kuti iwe unogona zvakare kupisa akawanda macalorie mushure. kurovedza muviri.
Muchidimbu, kuvakwa kwemhasuru kwakanangwa kunowedzera basal metabolic rate uye kunobvumira metabolic maitiro, akadai semafuta metabolism, kuti aitike nenzira yakanangwa.
Kudzidzira kutsungirira nguva dzose
Yakanangwa yenguva yekudzidziswa uchimhanya, kushambira kana kuchovha bhasikoro kwakakodzerawo kuwedzera macalorie uye kusimudzira kupisa mafuta, kunyanya kana iwe ukadya yakaderera-carb yekudya mushure mekudzidziswa.
Kana iwe ukadya akawanda makorikori kupfuura iwe aunodya (negative simba chiyero / calorie deficit), iwe uchakurumidza kuswedera kune yako uremu chinangwa.
Cardio sesheni haifanirwe kugara nekusingaperi - kazhinji inokwana maminetsi makumi matatu inokwana kukurudzira kupisa kwemafuta kusvika pakakwirira.
Iwe unozadzisa izvi zvakanyanya neakakwira-yakanyanya kudzidzisa mayunitsi akadai seHIIT. Iwo anochinjana matanho ekuedza uye kupora anowedzera metabolism. Panguva yekudzidziswa, unozvisundidzira kune yako yemuviri miganhu nekuti yakawanda okisijeni inopedzwa.
Nekuda kweizvozvo, muviri unofanirwa kushandisa simba rakawanda, uye kune zvakare inozivikanwa inozivikanwa afterburn effect: sezvatotaurwa, izvi zvinowedzerawo basal metabolic rate mushure mekurovedza muviri.
Izvo zvese zviri mumusanganiswa: iyo yakakodzera yekudzidziswa musanganiswa
Kutarisa kwako kunofanirwa kunge kuri pakudzidziswa kwesimba, kuchiteverwa nemayuniti ekutsungirira - iyo inotsinhana yemitambo tsika ndiyo vimbiso yekugonesa metabolism.
Kurudziro yekudzidzisa:
- Kutanga: 2-3 mazuva simba uye 1-zuva kutsungirira pavhiki + kuberekwa patsva
- Yepamberi: 3-4 mazuva simba uye 2x kutsungirira pavhiki + kuberekwa patsva
Zvakanakisa kuti usamboita maekisesaizi akafanana achitevedzana, saka muviri wako unomanikidzwa kupindura kune itsva yekudzidzira kukurudzira.
Kurudzira metabolism kuburikidza nekudya
Kana iwe uchida kuderedza uremu, inoshanda zvakanaka metabolism inonyanya kukosha. Nekudya kwakaringana, kwechisikigo, uye kupfuma kwevhitamini, unogona kugonesa metabolic maitiro.
- Fiber: Chaizvoizvo, chikafu chine fiber senge zviyo, oat bran, legumes, uye miriwo, pamwe nemhando yepamusoro uye yakaderera-mafuta mapuroteni nemafuta ane hutano ane yakanaka omega-3 uye omega-6 ratio inomutsa metabolism.
- Mapuroteni: Kunyanya kana uchipwanya chikafu chine mapuroteni, muviri unofanirwa kushandisa simba rakawanda - rinozivikanwawo seThermic Effect of Food (TEF) kana thermogenesis. Nokudaro, muviri unotopisa pakati pe20 ne30 muzana yemapuroteni akabatwa, izvo zvisingachakwanisi kumhara pahudyu dzako.
- Mafuta: Kana zvasvika kumafuta, iwe unofanirwa kunyanya kuvimba nehove ine mafuta, linseed mafuta, hemp mafuta, flaxseed, chia mbeu, mafuta omuorivhi, kana walnuts, izvo zvese zvinopa yakawanda omega-3 fatty acids inochengeta yako hormone chiyero mukati. kuenzanisa uye kukurudzira kukura kwemhasuru.
Kunwa mvura yakawanda kunomutsawo metabolism
Iwe unokwanisa kunwa angangoita 1.5 litres emvura zuva rega rega? The German Nutrition Society (DGE) inopa kukosha uku sechirevo chemunhu mukuru.
Mutemo uri nani wegumbo: 4 muzana yehuremu hwemuviri. Somuenzaniso, 2.4 malita pa60 makirogiramu.
Nokuda kweizvi, zvakanakisisa kushandisa mvura isina-carbonated uye teas unsweetened.
Kunwa zvakakwana hakungotsigire kugaya chete asiwo kunobatsira kuwedzera basal metabolic rate: chidzidzo chakaitwa naCharité Berlin chakawana kuti chete 500 milliliters emvura inowedzera kushandiswa kwesimba ne24 muzana kwemaminitsi makumi matanhatu anotevera.
Mvura inotonhora inobatsirawo pakuwedzera simba rekushandisa nguva nenguva sezvo muviri uchifanira kushandisa simba kupisa mvura kusvika pakupisa kwemuviri.
Basa rekurara nekuzorora
Murairidzi wekusimba uye kudya kunovaka muviri Silke Kayadelen anozvitaura muchidimbu achiti: “Chinhu chose chinotinetsa zvachose chinoita kuti tive vakafuta. Nokuti pakurarama, muviri wedu unoramba uri mumhepo yokubhururuka nguva dzose, uchichengeta mwero weshuga weropa usingaperi, uchibudisa insulin yakawanda, ichiunza shuga yomuropa yakawanda mumasero, umo inochinjwa kuva mafuta.”
Kana upenyu hwako huchidzorwa nokunetseka kunoratidzirwa nemhinduro dzako kumibvunzo inotevera: unonzwa wakaneta nguva dzose, usina simba, uye wakaneta here? Unotambura nekushaya hope uye kutya here? Unoona zvakaoma kuisa pfungwa dzako pachinhu chimwe here? Unogara uchishuva doro, kofi yakawanda, kana mapiritsi here?
Katatu 'hongu' chiratidzo chakajeka chekuzorora kubva zvino zvichienda mberi kana iwe uchida kuderedza uremu!
Kunyange kuchinja kuduku mumuitiro wako wezuva nezuva kunogona kubatsira. Iwe unogona kuenderera mberi uchitsika pavhiri - kana kubatanidza zvidiki zvinobatsira zvekufunga mumaitiro ako ezuva nezuva kubva zvino zvichienda mberi: Maitiro ekufema kwenguva pfupi, okisijeni, uye kuzorora kwekunwa zvinokupa simba idzva nekuzorodza iwe.
Kushushikana senge metabolism brake
Kuzorora uye kudzikira uremu kana kuchengetedza huremu hwakasununguka ndeye pamwe chete, ndosaka uchifanira kugara uchizvibvumira nguva yakakwana yekudzikisa kushushikana. Nekuti kushushikana kwekusingaperi kunowanzo tungamira kune kushushikana kwehomoni cortisol kuburitswa zvakanyanya.
Muviri unopindirana nemaitiro ekudzivirira umo inoderedza mafuta metabolism, haigone kuita zvizere maitiro ekuvandudza, uye inowedzera kuchengetedza mvura.
Mukuwedzera, kuwedzera, kugadzirwa kwe cortisol kunowanzo kutungamirira kumatambudziko ekurara. Uye kurara kushoma kana kurara nekupfupika kwakadzika chikamu chekurara kunotungamira mukuburitswa kwecortisol - denderedzwa rakashata.
Wana zvakakwana kurara
Kurara wakazorora kweanenge maawa manomwe kusvika masere kunonyanya kukosha pakukura kwetsandanyama, kuvandudza tsandanyama, uye kuenzanisa kwehomoni.
Chikamu chekurara zvakanyanya pakutanga kwekuzorora kwehusiku chakakosha - chinofanira kunge chiri maawa maviri. Chero chipi zvacho chishoma pane icho hachinyatso kubvumira muviri kupora.
Chii chinoitika kana ukarara zvisina kunaka uye zvishoma? Yako insulin level inoramba yakakwira, uye satiety uye kudya mahormone leptin uye ghrelin zvinopinda mukusaenzana. Ghrelin inovanzwa zvakanyanya, inoita kuti unzwe nzara uye inhibits mafuta metabolism.
Kuburitswa kweleptin kunodzivirirwawo, saka uropi hunogara huchigamuchira chiratidzo chekuti une nzara - unogona kunge waona kuti kana usingarare zvakakwana, unodya zvakanyanya kupfuura zvenguva dzose.
Ita shuwa kuti unowana kurara kwakanaka uye kwakakwana kuti uchengetedze metabolism yako ichishanda uye iri pakati.
Bhuku redu zano pamusoro penyaya yemahomoni: "Mabhosi akavanzika mumuviri: Mahormone anosarudza hupenyu hwedu nezviito" naBerndt Rieger, MD.
