Bella Adams
Kuninzi onokuthi ukwenze ukonyusa i-metabolism yakho - kwaye nokunceda ukuba unciphise umzimba! Yenza imetabolism yakho ihambe ngoku ngala macebiso.
Ayinguye wonke umntu onemetabolism esebenza kakuhle. Imetabolism yabanye abantu inamandla kunabanye, nto leyo ehlala yenza kube nzima ukunciphisa umzimba ukuba uyafuna.
Kodwa oku akusosizathu sokoyika. Imetabolism ebuthathaka inokuvuselelwa ngokulula kakhulu.
Udwelisa iinketho ezahlukeneyo zokugcina iinkqubo ze-biochemical emzimbeni zisebenza ngokufanelekileyo nangokusempilweni.
Isebenza njani imetabolism?
Amaxesha amaninzi ukwetyisa kulinganiswa nemetabolism. Oku akulunganga ngokupheleleyo, nangona kunjalo, yinxalenye kuphela, kuphela isigaba sokuqala, salo lonke.
I-Metabolism ikwabizwa ngokuba yi-metabolism, ebandakanya zonke iinkqubo ze-biochemical kunye neenkqubo kwiseli nganye.
Le metabolism iqulethwe yizo zonke iinkqubo zemetabolism: i-glucose metabolism, i-protein synthesis (i-protein metabolism), kunye ne-fat metabolism.
Ukuba zonke iinkqubo zemetabolism zihamba kakuhle kwaye ngokugqibeleleyo, kulula kuthi ukugcina okanye ukunciphisa umzimba.
Abo bafuna ukunyusa i-metabolism yabo bahlula phakathi kwe-catabolic kunye ne-anabolic metabolism, apho iinkqubo ezintathu ezikhankanyiweyo ze-metabolic ziyadityaniswa.
I-Catabolic kunye ne-anabolic metabolism
Zombini iinkqubo azizange zenzeke ngaxeshanye kwiseli, kodwa zihlala zilandelelana - iihomoni kunye ne-enzymes zilawula ukulandelelana okukhuselekileyo.
- I-Catabolism yi-metabolism yokuphazamiseka, apho ukutya kuchithwa kwiimolekyuli ezizimeleyo kunye neekhemikhali zeekhemikhali ukuvelisa amandla - "injini yomzimba wethu", ngoko kuthetha. Ngokomzekelo, iiproteni ziguqulwa zibe ziiamino acids neecarbohydrates zibe yiswekile elula (iglucose). Amandla angaphezulu ukuba umzimba awufuni ukugcina imisebenzi ebalulekileyo ukuze uphile igcinwa njengento ebizwa ngokuba "ngamandla okugcina" kumafutha okanye iiseli zemisipha.
- I-Anabolism yi-metabolism yokwakha exhasa ukwakhiwa kunye nokulungiswa kweeseli. Ke, i-amino acids, i-fatty acids, kunye ne-glucose iguqulwa ibuyele kwi-endogenous cell components ezifana neeprotheni, amafutha, kunye ne-carbohydrates, kwaye ingasetyenziselwa ukwakha imisipha, ukuphiliswa kwenxeba, ukuhlaziywa kwegazi, okanye ukuhlaziywa kweeseli ngokubanzi.
Incwadi yethu ingcebiso kumxholo wemetabolism: "I-Turbo Metabolism Principle" ngusosayensi wezemidlalo uGqr Ingo Froböse.
Ezi zinto zinefuthe kwimetabolism
- isini: isini sendoda ngokusisiseko sitshisa amandla angaphezu kwabasetyhini, kuba amadoda anezihlunu ezininzi kunabasetyhini. Kwaye njengoko kuyaziwa, izihlunu zitshisa amandla amaninzi.
- Ubudala: ngokuya usiba mdala, kokukhona ucotha imetabolism yakho.
- Idayethi: Idayethi idla ngokuba yiyo yonke kwaye isiphelo. Unokuchaphazela i-metabolism yakho ngokutya okujoliswe kuyo.
- uxinzelelo kunye nokulala: uxinzelelo oluninzi kunye nokungalali ngokwaneleyo akukho-gos kwi-metabolism.
Nokuba inqaku elinye kunye nelesibini alinakuchaphazeleka, ngamanqaku amathathu kunye nesine unokuthatha iphini lokulibeka ezandleni zakho kwaye uqinisekise ukuba i-metabolism yakho iye yanda.
Ukuvuselela imetabolism ngezemidlalo
Umzimba udinga isixa esisisiseko samandla yonke imihla ukuze ukwazi ukuphila. La mandla abizwa ngokuba yi-basal metabolic rate.
Nangona kunjalo, ukuba unika umzimba wakho amandla angaphezulu kunokuba kufuneka emini, la mandla agcinwa kwizicubu ezinamafutha kunye neeseli zemisipha.
Xa usenza umthambo okanye wenze umsebenzi womzimba kubomi bakho bemihla ngemihla, umzimba unokukhetha ngokukhetha amandla agciniweyo. Ukuba oku akwenzeki, kwaye uthatha amandla amaninzi / iikhalori kunokuba kuyimfuneko, ngoko uya kufumana ubunzima.
Ke ngoko, esona sicwangciso silungileyo sokutshisa iikhalori ezininzi kwaye ke ugcine imetabolism yakho isebenza kukuzilolonga rhoqo kwemihla ngemihla kunye nemisebenzi yezemidlalo.
Kodwa ayizizo zonke imidlalo ezifanayo: kukho iindlela ezininzi zokonyusa izinga lakho le-basal metabolic kunye nokutshisa amanqatha ngendlela ekujoliswe kuyo.
Izihlunu ezininzi = amanqatha amancinci
Uqeqesho lwamandla luphakathi kwezona ndlela zisebenzayo zokugcina imetabolism yakho isebenza. Umzimba wakho awutshisi nje amandla ngexesha lokuzilolonga, kodwa ngenxa yobunzima bemisipha owakhayo, ikwatshisa amandla emva koko xa uphumle.
Ke ukuba ucela umngeni kwimisipha yakho rhoqo, uya kuzuza ekukhuleni kwemisipha, imfuno ekhulayo yamandla, kwaye, ekugqibeleni, ukusuka kwisiphumo sokutshisa emva kokutshisa, okuthetha ukuba unokutshisa iikhalori ezininzi emva kokutshisa. umthambo.
Ngamafutshane, ukwakhiwa kwemisipha ekujoliswe kuyo kwandisa izinga le-basal metabolic kunye nokuvumela iinkqubo ze-metabolic, ezifana ne-fat metabolism, ukuba zenzeke ngendlela ejoliswe kuyo.
Uqeqesho lokunyamezela rhoqo
Uqeqesho lwekhefu ekujoliswe kulo ngelixa ubaleka, ukubhukuda okanye ukukhwela ibhayisekile nazo zifanelekile ukwandisa ukusetyenziswa kweekhalori kunye nokukhuthaza ukutshiswa kwamafutha, ngakumbi ukuba utya ukutya okune-carb ephantsi emva koqeqesho.
Ukuba udla iikhalori ezininzi kunokuba utya (i-negative energy balance / calorie deficit), uya kusondela ngokukhawuleza kwinjongo yakho yokulahlekelwa ubunzima.
Iiseshoni zeCardio azisoloko zihlala ngonaphakade - amaxesha amaninzi ubuninzi bemizuzu engama-30 yanele ukunyusa ukutshisa kwamafutha ukuya phezulu.
Ufezekisa oku ubukhulu becala kunye neeyunithi zoqeqesho oluphezulu olufana ne-HIIT. Amanqanaba atshintshanayo okuzibhokoxa kunye nokuchacha anyusa imetabolism. Ngexesha loqeqesho, uzityhala kwimida yakho yomzimba kuba ioksijini eninzi iyatyiwa.
Ngenxa yoko, umzimba kufuneka uchithe amandla amaninzi, kwaye kukwakho nesiphumo esaziwayo sokutshisa emva kokutshisa: njengoko sele kukhankanyiwe, oku kwandisa isantya sakho se-basal metabolic emva komthambo.
Konke kumxube: umxube woqeqesho olufanelekileyo
Ugxininiso lwakho kufuneka lube ngokuyinhloko kuqeqesho lwamandla, lulandelwa ngamacandelo okunyamezela - ukutshintshwa kwemidlalo yesiqhelo sisiqinisekiso sokuphucula imetabolism.
Ingcebiso yoqeqesho:
- Umqali: amandla eentsuku ze-2-3 kunye nokunyamezela kweentsuku ezi-1 ngeveki + ukuvuselelwa
- Ukuqhubela phambili: amandla eentsuku ezi-3-4 kunye nokunyamezela kwe-2x ngeveki + ukuvuselelwa
Kungcono ukuba ungaze wenze umsebenzi ofanayo ngokulandelelana, ngoko ke umzimba wakho unyanzelekile ukuba uphendule kwisivuseleli soqeqesho esitsha.
Ukuvuselela imetabolism ngesondlo
Ukuba ufuna ukunciphisa umzimba, i-metabolism esebenza kakuhle ibaluleke kakhulu. Ngokutya okunokulinganisela, kwendalo, kunye ne-vitamin-rich, unokwandisa iinkqubo ze-metabolic.
- Ifayibha: Ngokusisiseko, ukutya okunefayibha okunje ngeenkozo ezipheleleyo, i-oat bran, i-legumes, kunye nemifuno, kunye neprotein ekumgangatho ophezulu kunye ne-fat-fat kunye namafutha anempilo ane-omega-3 kunye ne-omega-6 ratio esebenzayo i-metabolism.
- Iiprotheyini: Ngokukodwa xa uqhekeza ukutya okuneprotheyini eninzi, umzimba kufuneka uchithe amandla amaninzi - eyaziwa ngokuba yi-Thermic Effect of Food (TEF) okanye i-thermogenesis. Ngaloo ndlela, umzimba sele utshisa phakathi kwe-20 kunye ne-30 yeepesenti yeeprotheni ezityiweyo, ezingenakukwazi ukuhlala ezinqeni zakho.
- Amafutha: Xa kuziwa kumafutha, kufuneka uthembele ngokukodwa kwintlanzi enamafutha, ioli ye-linseed, ioli ye-hemp, i-flaxseed, imbewu ye-chia, ioli yeoli, okanye i-walnuts, zonke ezibonelela ngobuninzi be-omega-3 fatty acids egcina ibhalansi yehomoni yakho. ukulinganisela kunye nokukhuthaza ukukhula kwemisipha.
Ukusela ulwelo oluninzi nako kuyasebenza kwimetabolism
Ngaba uyakwazi ukusela ubuncinane iilitha ezi-1.5 zolwelo yonke imihla? I-German Nutrition Society (DGE) inika eli xabiso njengereferensi kumntu omdala.
Umgaqo ongcono wesithupha: iipesenti ezi-4 zobunzima bomzimba. Ngokomzekelo, iilitha ezi-2.4 kwiikhilogram ezingama-60.
Kule nto, kungcono ukusebenzisa amanzi angenayo i-carbonated kunye neeti ezingenashukela.
Ukusela ngokwaneleyo akugcini nje ukuxhasa ukugaya kodwa kunceda ukunyusa izinga le-basal metabolic: uphononongo olwenziwa nguCharité Berlin lufumanise ukuba iimililitha ezingama-500 zolwelo zonyusa ukusetyenziswa kwamandla ngeepesenti ezingama-24 kwimizuzu engama-60.
Amanzi abandayo akwaluncedo ekusebenziseni amandla okongeziweyo amaxesha ngamaxesha kuba umzimba kufuneka uchithe amandla ukufudumeza amanzi kubushushu bomzimba.
Indima yokulala kunye nokuphumla
Umqeqeshi wokomelela nokondla uSilke Kayadelen ukubeka ngamafutshane: “Yonke into esicinezela ngokusisigxina isenza sityebe. Kuba ngokwendalo, imizimba yethu ihlala ikwimo yokubhabha ngalo lonke ixesha, igcina iswekile esegazini iphezulu ngokungapheliyo, ivelisa i-insulin engakumbi, izisa iswekile yegazi ngakumbi kwiiseli, apho iguqulwa ibe ngamafutha.
Enoba ubomi bakho bulawulwa luxinezeleko kuboniswa ziimpendulo zakho kule mibuzo ilandelayo: ngaba uhlala uziva udakumbile, ungenamandla, yaye udiniwe? Ngaba unengxaki yokuphuthelwa nokuba novalo? Ngaba ukufumanisa kunzima ukunikela ingqalelo? Ngaba uhlala unqwenela utywala, ikofu eninzi, okanye iipilisi?
Amaxesha amathathu 'ewe' luphawu olucacileyo lokuphumla ngokusebenzayo ukusuka ngoku ukuya phambili ukuba ufuna ukunciphisa umzimba!
Kwanotshintsho oluncinci kwindlela yakho yemihla ngemihla lunokunceda. Ungaqhubeka nokunyola kwivili-okanye udibanise izixhobo zokuqonda ezincinci kwindlela yakho yemihla ngemihla ukusuka ngoku ukuya phambili: Iindlela zokuphefumla okufutshane, ioksijini, kunye nekhefu lokusela zikunika amandla amatsha kwaye uphumle.
Uxinzelelo njenge brake imetabolism
Ukuphumla kunye nokunciphisa umzimba okanye ukugcina ubunzima obutofotofo bokunye, yiyo loo nto kufuneka uhlale uzivumela ixesha elaneleyo lokunciphisa uxinzelelo. Ngenxa yokuba uxinzelelo olusisigxina luhlala lukhokelela ekubeni ihomoni yoxinzelelo i-cortisol ikhutshwe ngamandla kakhulu.
Umzimba uphendula ngokuziphatha kokukhusela apho unciphisa i-metabolism ye-fat, ayikwazi ukwenza ngokupheleleyo iinkqubo zokuvuselela, kunye nokugcina amanzi ngokunyuka.
Ukongeza, ukunyuka, imveliso ye-cortisol esisigxina ihlala ikhokelela kwiingxaki zokulala. Kwaye ukulala okuncinci kakhulu okanye ukulala kunye nesigaba sobuthongo obufutshane kakhulu kukhokelela ekukhululweni kwe-cortisol - isangqa esibi.
Thola ukulala ngokwaneleyo
Ukulala ngokuzolileyo ubuncinane kwiiyure ezisixhenxe ukuya kwezisibhozo kubaluleke kakhulu ekukhuleni kwezihlunu, ekuvuseleleni izihlunu, kunye nokulungelelana kwehomoni.
Inqanaba lobuthongo obunzulu ekuqaleni kokuphumla ebusuku libalulekile – kufuneka libe ziiyure ezimbini ubuncinane. Nantoni na engaphantsi koko ayikuvumeli ngokwenene ukuba umzimba uphile.
Kwenzeka ntoni ukuba ulala kakubi kwaye kancinane kakhulu? Inqanaba lakho le-insulin lihlala liphezulu ngokuthelekisayo, kwaye ukuhlutha kunye neehomoni ezinomdla wokutya i-leptin kunye ne-ghrelin ziya kungalingani. I-Ghrelin ikhuselwe ngakumbi, ikwenza uzive ulambile kwaye inqanda imetabolism yamafutha.
Ukukhutshwa kwe-leptin nako kuthintelekile, ngoko ingqondo ihlala ifumana umqondiso wokuba ulambile - usenokuba uqaphele ukuba xa ungalali ngokwaneleyo, utya kakhulu kunesiqhelo.
Qinisekisa ukuba ulala ngokwaneleyo kwaye ulala ngokwaneleyo ukuze ugcine imetabolism yakho isebenza kwaye ilungelelene.
Incwadi yethu ithiphu kumxholo wamahomoni: "Abaphathi abayimfihlo emzimbeni: Indlela amahomoni anquma ngayo ubomi bethu kunye nezenzo" nguBerndt Rieger, MD.
