Emma Miller
Kugaya uye kugadzira zvokudya, kusanganisira makabhohaidhiretsi, mapuroteni, uye mafuta, zvinodawo simba. Munyika yezvokudya zvinovaka muviri, zvokudya zvakawanda nezvinwiwa zvinonzi zvinokurumidzisa metabolism, kuita kwomuviri kunopa simba. Muchikamu chino, tinoongorora kuti kudya kwedu kunokanganisa sei metabolism yedu uye kana zvimwe zvikafu nezvinwiwa zvine zvazvinoita padanho remetabolism.
Yakavimbika sosi yemetabolism ndiyo huwandu hwemabatiro ari mumasero edu ayo anopa simba rinodiwa remabasa akadai sekufamba, kukura, uye kusimukira.
Zvinhu zvakawanda zvinogona kukanganisa metabolism, kusanganisira zera, chikafu, bonde rebhaibheri, kuita muviri, uye hutano. Basal metabolic rate isimba rinodiwa kuchengetedza basa rakakosha remuviri, sekufema, pakuzorora. Ndiyo inonyanya kupa huwandu hwemakoriori ezuva nezuva anopiswa - inozivikanwawo sekushandiswa kwesimba rose.
Kugaya uye kugadzira zvokudya, kusanganisira makabhohaidhiretsi, mapuroteni, uye mafuta, zvinodawo simba. Izvi zvinozivikanwa se thermal effect yechikafu (TEF). Zvimwe zvekudya zvinotora simba rakawanda kuputsa kupfuura zvimwe, uye izvi zvinogona kuwedzera metabolism yako zvishoma.
Semuenzaniso, mafuta anoda simba shoma kugaya pane mapuroteni nemacarbohydrates. Mapuroteni ane yakanyanya TEF yeatatu macronutrients.
Zvimwe zvekudya zvinogona kukurumidzisa metabolism?
Munhu angafunga kuti zvimwe zvekudya uye zvinwiwa zvinogona "kukurumidza" metabolism, asi izvi hazvisi nguva dzose. Zvimwe zvekudya zvinoda simba rakawanda kugaya kupfuura zvimwe, uye zvimwe zvekudya zvinogona kuwedzera zvishoma mwero webasal metabolism, asi kwete nezvakawanda.
Chinonyanya kukosha imari yese inopedzwa nechikafu. Semuenzaniso, iyo TEF, iyo simba rinodiwa kugaya chikafu, inosiyana zvichienderana neiyo macronutrient yemukati yechikafu.
Heino simba rinodiwa kugaya macronutrients:
- Mapuroteni: 10-30% yesimba kukosha kweprotein inopedzwa.
- Carbohydrates: 5-10% yemakhahydrates anopedzwa.
- Mafuta: 0-3% yemafuta anopedzwa.
Muviri unoshandisa simba rakawanda kuputsa nekuchengetedza mapuroteni, saka une TEF yepamusoro.
TEF inotora chikamu chegumi muzana chezvakavimbika zvekushandisa kwezuva nezuva kwesimba. Nechikonzero ichi, kudya kwakanyanya muprotein kunogona kutibatsira kupisa macalorie akawanda.
Pamusoro pezvo, tsvagiridzo inoratidza kuti zvikafu zvakagadziridzwa zvakanyanya zvinoda simba shoma kugaya pane chikafu chakazara. Izvi zvinogona kunge zvichikonzerwa neiyo yakaderera fiber uye mapuroteni emukati mezvikafu zvakanatswa.
Zvidzidzo zvakaratidzawo kuti kudya kweprotein yakakwirira kunogona kuwedzera kuzorora kwemasabolism rate (RMR), nhamba yemakoriyori akapiswa pakuzorora.
Chidzidzo chakaitwa muna 2015 nemunhu akavimbika akawana kuti muvanhu vane kudya kwekoriori, kudya kwakawanda kweprotein kwakawedzera zvakanyanya 24-awa yekuzorora simba rekushandisa zvichienzaniswa nehuwandu hwemapuroteni.
Ongororo yakaitwa muna 2021 yakaona kuti kudya kweprotein yakawanda kunosanganisira makumi mana muzana eprotein kwakapa simba rakawanda rekushandisa uye kuwedzera kupisa-mafuta zvichienzaniswa nekudya kwekudzora kuine 40% mapuroteni.
Zvimwe zvidzidzo zvakaratidzawo kuti kudya kwakakwirira-mapuroteni kunowedzera kushandiswa kwesimba zuva rega rega zvichienzaniswa nekudya kwakaderera-protein.
Zvimwe zvekudya zvinowedzera metabolism here?
Zviri pachena kuti kudya kweprotein kwakakwirira kunogona kubatsira vanhu kupisa makoriki akawanda zuva rega rega, asi zvakadini nezvokudya zvakananga? Semuyenzaniso, makomisheni mune chili pepper, green tea, uye kofi anogona kuwedzera metabolism zvishoma.
Nzvimbo yakavimbika yecaffeine inogona kuwedzera kushandiswa kwesimba, saka kunwa zvinwiwa zvine caffeine sekofi uye green tea zvinogona kuwedzera zvishoma metabolism.
Zvidzidzo zvinoratidza kuti kudya chikafu chine green tea catechin extract kunogona kuwedzera macalorie emazuva ese ne260 macalorie kana asanganiswa nekuremesa muviri. Zvakakosha kuziva kuti zvidzidzo zvakawanda munzvimbo ino zvinosanganisira madosi makuru egirinhi yetii, uye mhedzisiro yacho inogona kusashanda kune vanhu vanongonwa green tea.
Zvimwe zvidzidzo zvinoratidza kuti EGCG, katechin inowanikwa mugirini tii, inogona kuwedzera simba rekudya pamadosi e300 milligrams (mg). Nekureva, green tea ine inenge 71 mg yeyakavimbika sosi yeEGCG pa100 milliliters inoshumira.
Zvichakadaro, capsaicin muchiri mhiripiri inogona kuwedzera metabolic rate kana inotorwa mune yakawedzera supplements. Asi huwandu hweiyi komputa mune yakajairwa chili dish haigone kukanganisa zvakanyanya metabolism.
Saizvozvo, imwe ongororo yakawana kuti kunwa chinwiwa chinopisa chine ginger poda nekudya kunogona kuwedzera zvishoma TEF neanosvika makumi mana nematatu macalorie pazuva. Asi izvi hazvizove nemhedzisiro yakakosha pakushandiswa kwesimba rose kana kurasikirwa nehuremu.
Nzira yekusimudzira hutano hwemetabolism uye uremu hwemuviri
Kuti uchengetedze uye uchengetedze huremu hwemuviri hune hutano, zvakakosha kuisa pfungwa pahutano hwose uye zvinyorwa zvemacronutrients muzvokudya pane kusanganisira kana kusabvisa zvimwe zvekudya.
Sezvambotaurwa pamusoro apa, tsvakurudzo inoratidza kuti kudya kwakapfuma muprotein uye kudya kwakakwana kunowedzera kushandiswa kwesimba kana kuenzaniswa nekudya kwakaderera muprotein uye yakakwirira mu-ultra-pasteurized foods.
Kunyangwe kushandisa zviyero zvine mwero zvezvikafu uye zvinwiwa zvakagadzirirwa kuvandudza metabolism, senge spicy chikafu, ginger, uye green tea, zvingangoita zvisingakonzere kukuvadza, hazvigone kuve nemhedzisiro yakakosha pakushandiswa kwesimba kana huremu hwemuviri.
Kudya kwakanyatsonaka kune zvakawanda zveprotein uye fiber, zvakadai semiriwo, michero, nzungu, mhodzi, uye bhinzi, zvichatsigira hutano hwemetabolism uye kuvandudza hutano hwose.
Kuwana kurovedza muviri kwakakwana uye kuchengetedza hutano hwemhasuru huzhinji hunogonawo kubatsira kuvandudza mashandisirwo esimba rose.
Kudzidzira uremu kunogona kunyanya kushanda. Chidzidzo che2015 chakawana kuti kudzidziswa uremu kwemwedzi ye9 kunogona kuwedzera RMR nekuwanda kwe5% muvakuru vane hutano. Uye ongororo ya2020 yakaona kuti kudzidziswa uremu kunowedzera RMR, zvichitungamira kune avhareji yekoriori kuwedzera kweanosvika makumi mapfumbamwe nematanhatu macalorie pazuva zvichienzaniswa neboka rekutonga.
