Bella Adams
Kuningi ongakwenza ukuze uthuthukise imetabolism yakho - futhi ikusize unciphise isisindo! Yenza i-metabolism yakho ihambe manje ngalawa macebiso.
Akuwona wonke umuntu one-metabolism esebenza kahle. Imetabolism yabanye abantu inamandla kunabanye, okuvame ukwenza kube nzima ukwehlisa isisindo uma ufuna.
Kodwa lesi akusona isizathu sokwethuka. Imetabolism ebuthakathaka ingavuselelwa kalula.
Ibala izinketho ezahlukene zokugcina izinqubo ze-biochemical emzimbeni zisebenza kahle futhi zinempilo.
Isebenza kanjani i-metabolism?
Ngokuvamile ukugaya kufana ne-metabolism. Lokhu akulona iphutha ngokuphelele, nokho, kuyingxenye kuphela, isigaba sokuqala, salo lonke.
I-Metabolism ibizwa nangokuthi i-metabolism, ehlanganisa zonke izinqubo nezinqubo ze-biochemical kuseli ngalinye.
Le nqubo ye-metabolism yakhiwa zonke izinqubo ze-metabolic ezihlanganisa yonke into: i-glucose metabolism, i-protein synthesis (amaprotheni metabolism), kanye ne-fat metabolism.
Uma zonke izinqubo ze-metabolic zisebenza ngendlela enempilo futhi efanele, kulula ngathi ukunakekela noma ukwehlisa isisindo.
Labo abafuna ukukhulisa i-metabolism yabo baphinde bahlukanise phakathi kwe-catabolic ne-anabolic metabolism, lapho izinqubo ezintathu ezishiwo ze-metabolic zihlanganiswa.
I-Catabolic kanye ne-anabolic metabolism
Zombili lezi zinqubo azilokothi zenzeke kanye kanye esitokisini, kodwa njalo zilandelana - amahomoni nama-enzyme alawula ukulandelana okuphephile.
- I-Catabolism iwukuphazamiseka kwemetabolism, lapho ukudla kuhlukaniswa khona kube ama-molecule ngamanye kanye nezinhlanganisela zamakhemikhali ukuze kukhiqizwe amandla - "injini yomzimba wethu", ngomqondo ongokomfanekiso. Isibonelo, amaprotheni aguqulwa abe ama-amino acid kanye nama-carbohydrate abe ushukela olula (iglucose). Amandla engeziwe umzimba ongawadingi ukugcina imisebenzi ebalulekile ukuze uphile agcinwa ngokuthi "amandla okugcina" kumafutha noma amangqamuzana emisipha.
- I-Anabolism iwukwakhiwa kwemetabolism esekela ukwakhiwa nokulungiswa kwamaseli. Ngakho-ke, ama-amino acid, ama-fatty acids, kanye ne-glucose aguqulwa abuyele ezingxenyeni ezinkulu zamangqamuzana angapheli njengamaprotheni, amafutha, nama-carbohydrates, futhi angasetshenziselwa ukwakha imisipha, ukuphulukiswa kwamanxeba, ukuvuselela igazi, noma ukuvuselela amangqamuzana okuvamile.
Ithiphu yencwadi yethu ngendaba yemetabolism: "I-Turbo Metabolism Principle" kasosayensi wezemidlalo uDkt. Ingo Froböse.
Lezi zici zinethonya kumetabolism
- ubulili: ubulili besilisa ngokuyisisekelo bushisa amandla amaningi kunobulili besifazane, ngoba nje amadoda anemisipha eminingi kunabesifazane. Futhi njengoba kwaziwa, imisipha ishisa amandla engeziwe.
- iminyaka: uma ukhula, i-metabolism yakho iba kancane.
- Ukudla: Ukudla kuvame ukuba yikho konke kanye nokuphela kwakho konke. Ungathonya imetabolism yakho ngokusebenzisa ukudla okuhlosiwe.
- ukucindezeleka nokulala: ukucindezelwa okukhulu nokungalali ngokwanele akuna-gos kumetabolism.
Ngisho noma iphuzu elilodwa nelesibili lingenakuthonywa, ngamaphuzu amathathu nelesine ungathatha iphini lokuliyisa ezandleni zakho futhi uqiniseke ukuthi umzimba wakho uyathuthuka.
Khuthaza imetabolism ngezemidlalo
Umzimba udinga inani eliyisisekelo lamandla nsuku zonke ukuze ukwazi ukuphila. La mandla abizwa nge-basal metabolic rate.
Nokho, uma unikeza umzimba wakho amandla angaphezu kwawadinga phakathi nosuku, la mandla agcinwa ezicutshini ezinamafutha namangqamuzana emisipha.
Uma uzivocavoca noma wenza umsebenzi womzimba empilweni yakho yansuku zonke, umzimba ungakhetha ngokukhetha amandla agciniwe. Uma lokhu kungenzeki, futhi uthatha amandla / amakhalori amaningi kunalokho okudingekayo, khona-ke uzothola isisindo.
Ngakho-ke, isu elingcono kakhulu lokushisa amakhalori amaningi futhi ngaleyo ndlela ugcine umzimba wakho usebenza ukuzivocavoca kwansuku zonke kanye nemisebenzi yezemidlalo.
Kodwa akuyona yonke imidlalo efanayo: kunezindlela eziningana zokwandisa izinga lakho le-basal metabolic futhi ushise amafutha ngendlela ehlosiwe.
Imisipha eminingi = amafutha amancane
Ukuqeqeshwa kwamandla kuphakathi kwezinketho eziphumelela kakhulu zokugcina i-metabolism yakho isebenza. Akukhona nje ukuthi umzimba wakho ushisa amandla ngesikhathi sokuzivocavoca, kodwa ngenxa yesisindo somzimba owakhayo, futhi ushisa amandla kamuva lapho uphumule.
Ngakho-ke uma uphonsela inselelo imisipha yakho njalo, uzozuza ekukhuleni kwemisipha, isidingo esikhulayo samandla, futhi, ekugcineni, kusukela kumphumela wokushiswa ngemva kokushiswa, okusho ukuthi ungakwazi futhi ukushisa ama-calories amaningi ngemva kwalokho. ukuzivocavoca.
Ngamafuphi, ukwakhiwa kwemisipha okuhlosiwe kwandisa izinga lokusatshalaliswa kwe-basal futhi kuvumela izinqubo ze-metabolic, ezifana ne-fat metabolism, ukuthi zenzeke ngendlela ehlosiwe kakhudlwana.
Ukuqeqeshwa kokubekezela njalo
Ukuqeqeshwa kwesikhashana okuhlosiwe ngenkathi ugijima, ubhukuda noma uhamba ngebhayisikili nakho kufanelekile ukwandisa ukusetshenziswa kwekhalori nokukhuthaza ukushiswa kwamafutha, ikakhulukazi uma udla ukudla okune-carb ephansi ngemva kokuqeqeshwa.
Uma udla ama-calories amaningi kunalawo owadlayo (ibhalansi yamandla engemihle/ukushoda kwekhalori), uzosondela ngokushesha emgomweni wakho wokulahlekelwa isisindo.
Amaseshini e-Cardio akudingekile ngaso sonke isikhathi ukuba ahlale unomphela - ngokuvamile ubuningi bemizuzu engama-30 kwanele ukukhulisa ukushiswa kwamafutha kuze kube seqophelweni eliphezulu.
Uzuza lokhu ikakhulukazi ngamayunithi okuqeqesha asezingeni eliphezulu njenge-HIIT. Izigaba ezishintshanayo zokuzikhandla nokululama zithuthukisa imetabolism. Ngesikhathi sokuqeqeshwa, uziphusha emikhawulweni yakho yomzimba ngoba kusetshenziswa umoya-mpilo omningi.
Ngenxa yalokhu, umzimba kufanele uchithe amandla amaningi, futhi kukhona nomphumela owaziwayo ngemuva kokushiswa: njengoba sekushiwo, lokhu kwandisa izinga lakho le-basal metabolic ngemva kokuzivocavoca.
Konke kuxubene: ingxube ekahle yokuqeqesha
Ukugxila kwakho ikakhulukazi ekuqeqesheni amandla, kulandelwe amayunithi okubekezela - umjikelezo wezemidlalo oshintshanayo uyisiqinisekiso sokuthuthukisa imetabolism.
Isiphakamiso sokuqeqesha:
- Oqalayo: amandla wezinsuku ezi-2-3 nokukhuthazela kosuku olu-1 ngeviki + ukuvuselelwa
- Okuthuthukisiwe: Amandla ezinsuku ezi-3-4 kanye nokubekezela okungu-2x ngeviki + ukwenziwa kabusha
Kungcono ukuthi ungalokothi wenze ukuvivinya okufanayo ngokulandelana, ngakho umzimba wakho uphoqeleka ukuthi uphendule ku-stimu entsha yokuqeqesha.
Khuthaza imetabolism ngokusebenzisa ukudla okunomsoco
Uma ufuna ukunciphisa umzimba, i-metabolism esebenza kahle ibaluleke kakhulu. Ngokudla okunomsoco, okungokwemvelo, nokucebile ngamavithamini, ungakwazi ukuthuthukisa izinqubo ze-metabolic.
- I-Fiber: Ngokuyisisekelo, ukudla okune-fiber okufana nokusanhlamvu, i-oat bran, okusanhlamvu, nemifino, kanye namaprotheni asezingeni eliphezulu namafutha aphansi namafutha anempilo anesilinganiso esihle se-omega-3 ne-omega-6 kuvuselela umzimba.
- Amaprotheni: Ikakhulukazi lapho udiliza ukudla okunamaprotheni amaningi, umzimba kufanele uchithe amandla amaningi - owaziwa nangokuthi i-Thermic Effect of Food (TEF) noma i-thermogenesis. Ngakho-ke, umzimba usuvele ushisa phakathi kwamaphesenti angama-20 nangama-30 amaprotheni adliwe, angasakwazi ukuhlala okhalweni lwakho.
- Amafutha: Uma kuziwa emafutheni, kufanele ngokuyinhloko uthembele ezinhlanzini ezinamafutha, amafutha e-linseed, amafutha e-hemp, i-flaxseed, imbewu ye-chia, amafutha omnqumo, noma ama-walnuts, konke okuhlinzeka ngama-omega-3 fatty acids amaningi agcina ibhalansi yakho ye-hormone ingaphakathi. ukulinganisela futhi ukhuthaze ukukhula kwemisipha.
Ukuphuza uketshezi oluningi nakho kuvula i-metabolism
Ingabe uyakwazi ukuphuza okungenani amalitha angu-1.5 oketshezi nsuku zonke? I-German Nutrition Society (DGE) inikeza leli nani njengereferensi yomuntu omdala.
Umthetho ongcono wesithupha: amaphesenti angu-4 wesisindo somzimba. Ngokwesibonelo, 2.4 amalitha at 60 kilograms.
Ngalokhu, kungcono ukusebenzisa amanzi angenayo i-carbonated kanye nama-unsweetened teas.
Ukuphuza ngokwanele akusekeli nje ukugayeka kokudla kodwa futhi kusiza ekwandiseni izinga lokugayeka kokudla emzimbeni: ucwaningo olwenziwa nguCharité Berlin luthole ukuthi amamililitha angama-500 oketshezi anyusa ukusetshenziswa kwamandla ngamaphesenti angama-24 emizuzwini engama-60 elandelayo.
Amanzi abandayo abuye abe usizo ekusebenziseni amandla engeziwe ngezikhathi ezithile njengoba umzimba kufanele uchithe amandla ukushisa amanzi ekushiseni komzimba.
Indima yokulala nokuphumula
Umqeqeshi wokufaneleka kanye nokudla okunomsoco uSilke Kayadelen ukubeka ngamafuphi: “Yonke into esicindezela unomphela isenza sikhuluphale. Ngoba ngokwezinto eziphilayo, imizimba yethu ihlala isesimweni sokundiza ngaso sonke isikhathi, igcina izinga likashukela egazini liphakeme njalo, ikhiqiza i-insulin eyengeziwe, iletha ushukela wegazi owandayo emangqamuzaneni, lapho uguqulwa ube amafutha.”
Ukuthi ukuphila kwakho kubuswa ukucindezeleka kuboniswa yizimpendulo zakho zemibuzo elandelayo: ingabe uzizwa ufiphele njalo, ungenamandla, futhi ukhathele? Ingabe uhlushwa ukuqwasha nokwethuka? Ingabe ukuthola kunzima ukugxilisa ingqondo? Ingabe uvame ukuhahela utshwala, ikhofi eliningi, noma amaphilisi?
Izikhathi ezintathu 'yebo' isignali ecacile yokuphumula ngenkuthalo kusukela manje uma ufuna ukunciphisa umzimba!
Ngisho nezinguquko ezincane endleleni yakho yansuku zonke zingasiza. Ungaqhubeka nokunyathela isondo - noma ufake izinsiza zokucabanga ezincane esimisweni sakho sansuku zonke kusukela manje kuye phambili: Amasu okuphefumula isikhashana, umoya-mpilo, kanye nekhefu lokuphuza kukunikeza amandla amasha futhi uphumule.
Ukucindezeleka njengebhuleki ye-metabolism
Ukuphumula nokwehlisa isisindo noma ukugcina isisindo esikhululekile kuhlangene ndawonye, yingakho kufanele uhlale uzivumela isikhathi esanele sokunciphisa ukucindezeleka. Ngoba ukucindezeleka okungapheli kuvame ukuholela ekukhishweni kwe-hormone yokucindezeleka i-cortisol enamandla kakhulu.
Umzimba usabela ngokuziphatha kokuzivikela lapho unciphisa khona i-fat metabolism, awukwazi ukwenza ngokugcwele izinqubo zokuvuselela, futhi ugcina amanzi ngokuqhubekayo.
Ngaphezu kwalokho, ukwanda, ukukhiqizwa kwe-cortisol okuhlala njalo kuvame ukuholela ezinkingeni zokulala. Futhi ukulala okuncane kakhulu noma ukulala nesigaba sokulala esifushane kakhulu kuholela ekukhululweni kwe-cortisol - umbuthano ononya.
Thola ukulala ngokwanele
Ukulala okuzolile okungenani amahora ayisikhombisa kuya kwayisishiyagalombili kubaluleke kakhulu ekukhuleni kwemisipha, ukuvuselelwa kwezicubu, nokulinganisela kwamahomoni.
Isigaba sokulala esijulile ekuqaleni kokuphumula ebusuku sibalulekile - kufanele kube okungenani amahora amabili. Noma yini engaphansi kwalokho ayikuvumeli ngempela ukuthi umzimba ululame.
Kwenzekani uma ungalali kahle futhi kancane kakhulu? Izinga lakho le-insulin lihlala liphezulu uma kuqhathaniswa, futhi amahomoni okusutha nesokudla i-leptin ne-ghrelin aya kungalingani. I-Ghrelin ifihliwe kakhulu, ikwenza uzizwe ulambe kakhulu futhi ivimbele umzimba we-fat metabolism.
Ukukhululwa kwe-leptin nakho kuvinjelwe, ngakho ubuchopho buhlala buthola isignali yokuthi ulambile - kungenzeka ukuthi uqaphele ukuthi uma ungalali ngokwanele, udla kakhulu kunokujwayelekile.
Qiniseka ukuthi ulala kahle futhi ngokwanele ukuze ugcine imetabolism yakho isebenza futhi ibhalansile.
Incwadi yethu ithiphu ngesihloko samahomoni: "Abaphathi abayimfihlo emzimbeni: Indlela amahomoni anquma ngayo izimpilo zethu nezenzo" nguBerndt Rieger, MD.
