Kazhinji, kana tisingakwanisi kudzora uremu hwedu, tinozvida mhosva yemetabolism - inononoka metabolism. Chaizvoizvo, chii chinonzi metabolism? Uye pane nzira dzekusimudzira? Metabolism ndiyo inoshandiswa mumakemikari anoitwa mumitumbi yedu, kubatsira kuputira ropa, kuwana simba kubva pakudya, kufema nekuchengetedza huropi hunoita basa. Nhamba ye metabolism ndiyo yakawanda yemakoriyori ayo zuva rega rega muviri wedu unoshandisa pakuzorora kuti utsigire kushanda kwechimiro chezvikamu zvose zvinokosha.
Chiyero chemetabolism, saka kana kuti zvimwe, chinobatana nemuviri wedu, kana kuti, panzvimbo yake. Chirogiramu imwe neimwe yemafuta yatinayo, inopisa zuva rega rega 5 makoriori pazuva. Asi kikilogi yemuviri wechipfuva unoita basa rakawanda uye inopisa makori makumi matatu zuva rega rega. Simba rakaonda rinosanganisira zvikuru maasimic, saka nzira yakanakisisa yekukurudzira mastabolism ndeyokuwedzera misi miviri, uye izvi zvinogona kuitwa chete nekushanda kwemuviri. Uyezve, unoda zvakawanda zveprotini zvokudya kuti uite musimba mashoma.
Pane dzakawanda zvenhema pamusoro pemetabolism, asi ikozvino tinoona kuti chii chiri chechokwadi uye chisingaiti.
Nhema nhamba 1. Kana iwe ukadya mvura yakawanda, muviri wako uchapisa huri koriori.
Chokwadi. Zvose zvinokonzerwa nemakemikari anowanikwa mumitumbi yedu ndeye 100% inobva pamvura. Masayendisiti anotaura kuti kana muviri usina mvura, ipapo iwe uchapisa 2% zvishoma pamakori. Zvidzidzo zvakaitwa izvo zvakaratidza kuti vatori vechikamu vaimwa kubva pamasereji 8 kusvika ku12 emvura pazuva vaifambisa zvakanyanya kufanana nekuenzanisa nevaya vaidya makapu mana chete.
Council. Chengetedza ruvara rwemuti, kana ruine ruvara rwakasviba kudarika iro rweswa, zvino zvinogona kureva kuti unonwa mvura shomanana, edza kumwa imwe girasi usati wadya.
Nhema nhamba 2. Zvokudya zvinoderedza kuwandisa kwemaitiro ekuzorora, uye izvi zvinononoka uye zvinowedzera kuora kwehutano.
Chokwadi. Nemhaka yega rimwe nerimwe rakarashika rinorema, muviri wako unopisa 2-10 makoriori pazuva. Kana iwe uchinge wadonha, somuenzaniso, 10 pounds, ipapo iwe uchazofanira kudya 100 makorikoni mashoma kuti uchengetedze muviri wakaremara, usingafungi maitiro. Asi iwe unogona kuzvidzivirira kubva pakugadzikana kwemasabolism mukutora kurasikirwa. Nzira yakanakisisa ndeyokubvisa mafuta, asi kuchengeta musuru mashoma. Deredzai nhamba yemakoriyamu amunodya nekuita zvekuita kakawanda. Kana ukashandisa zvinodhaka zvekudya, uchidya zvishoma pasi pe1000 makoriori pazuva, iwe ucharasikirwa neonda, uye musimba mashoma.
Council. Edza zuva rimwe nerimwe kuti usapinda 250 makoriri uye kupisa zvakanyanya nemitambo. Nokudaro iwe uchawana hutundu huzhinji, uye unorasikirwa nehuwandu hwehuwandu hwemafuta.
Nhema nhamba 3. Zvokudya zvinonaka zvinomhanya zvakanyanya metabolism.
Chokwadi . Capsaicin inogadzirwa ne bioactive, iyo iyo chizipe pepper inofarira zvakanyanya, uye inogona kukurumidza kuwedzera metabolism, zvakare, ichapa manzwiro ekushaya simba uye kubvisa kunzwa kwenzara. Zvidzidzo zvakaitwa apo vatori vemidziyo vaidya mamamiriyoni makumi matatu emuchiri pepper, izvo zvakakonzera kukurumidza kwekugadzirisa kwemetabolism ne 23 muzana, asi kunyange avo vakawedzera 0.9 milligrams zvezvokudya vakakwanisa kuwedzera mastabolism ne10-16 muzana.
Council. Tora chizi uye urisase nezvidimbu zvezvokudya zvakagadzirwa, Mexian ndiro, pasta, uzviwedzere kumajisi uye makondomu akasiyana-siyana.
Nhema nhamba 4. Kana pane zvakawanda zveproteine zvokudya, ipapo metabolism ichakurumidza kuwedzera.
Chokwadi . Puroteni inokwanisa kukanganisa zvakanyanya metabolism, iyo isingagoni kutaurwa pamusoro pemakrohydrates nemafuta, nokuti nokuda kwekudya kwayo muviri unobudisa simba rakawanda. Ichi chinoshamisa chinonziwo chinotyisa chekudya. Zvidzidzo zvakaratidza kuti munhu anodya mapuroteni anodya zvinopisa kaviri kemoriki sezvaanoita nema carbohydrates. Kana iwe uri pakudya kwemazuva ose, ipapo 14% yezvokudya zvinofanira kutumirwa kumudumbu pamwe chete nemaprotein. Kana iwe uchiverenga chiyero ichi, iwe unogona kuderedza ure nekukurumidza.
Council. Kuti uwane zvakakodzera nzvimbo dzepuroteni, pamwe neshandwe imwe neimwe, shandisa ma gramu makumi maviri ezvokudya zveprotini.
Nhema nhamba 5. Muchero wemichero unokwanisa kukurumidzira metabolism.
Chokwadi. Ichi hachisi chokwadi. Ihwo chibereko chisingaperi uye hachikwanise kuita zvishamiso ne metabolism, asi inogona kubatsira mukurasikirwa kwekuyera. Dzidzo dzakaratidza kuti kana iwe ukadya hafu yemazambiringa mazambiringa asati adya, hoza yevhiki 12 inogona kudonhedzwa 4 pounds. Izvi zvinokonzerwa nekuti chibereko ichi chine mvura uye fiber, iyo inokubvumira kudya zvishoma.
Council. Dzorera saladhi kana sopu nemichero mutsva kana jisi, somuenzaniso, tangerine kana mazambiringa.
Nhema nhamba 6. Mwoyo inenge isingashandisi pakuita kwemasabetism sekusimudza zvisikwa.
Chokwadi. Uine simba rakakwana maitiro iwe unopisa makorikiti ne 6-8% zvakare, uye izvi zvinenge zana zvekare makoriori pazuva.
Kusimudza kusimba kunoita kuti methabolism iwedzere kupfuura maitiro emwoyo. Asi kana iwe uchichitarisa kubva kune rumwe rutivi, zvinogona kutaurwa kuti maitiro aerobic haawedzere muviri wakaoma musumbu zvakaringana. Nzira yakanakisisa yekuvaka musuru ndeyekuita kudzivirira maitiro.
Zano: Edza kurovedza muviri nekushingaira kwepanyama kuti usimbise mishonga yakakura, sarudza maitiro anosanganisira zvikamu zviviri. Iyo inogona kunge iri kusvitsa-ups, sit-ups uye takdalee.
Nhema nhamba yekuti 7. Selderey inoderedza marori, nokuti kufanana kwaro kunoda zvakawanda maoriyori.
Chokwadi. Iyo inopisa yezvokudya uye chokwadi inobvumira muviri kuti upise makoriyamu panguva yekudya kwezvinwiwa uye zvekudya, asi izvi zvinoda 30% chete yemakori ako iwe. Iyo midzi yewaini inosanganisira 6 makoriori, uye inotora hafu ye kilo kuti iitore. Nokudaro, iyi inongova yechokwadi chete.
Council. Iwe unogona kuwedzera dorosi kune zvimedu, masheji uye saladi, sekoriori, asi muviri wose wakagadzirwa, asi usafunga kuti anogona kukubatsira kubvisa uremu hwakawandisa. Uyezve, celery inobatsira zvikuru, inoderedza kushanda kweropa.
Myth №8. Chai inokwanisa kukwezva zvakasikwa zvinokonzerwa nekoriyori.
Chokwadi. Girasi uye tsvuku tsvuku ine makatekine, anowedzera kupisa kwamafuta mumuviri. Green tea inonyatsokwanisa kukurumidza kuwedzera metabolism. Dzidzo dzakaratidza kuti kupedza imwe kapu yeii tsvuku pazuva kunowedzera nhamba yekoriori yakatsva ne 10%, uye yegorosi ne4%.
Mazano • Panzvimbo yemukombe wemangwanani wekumwa, kunwa zvakasvibirira kana tsvuku tsvuku, pane tadose ye caffeine, iyo inofanirwa kukurumidza kushandiswa kwemasabolism. Shuga nemukaka zvinotsiviwa nemononi, nokuda kwokuti muviri unobata makatekine akawanda.
Nhema nhamba 9. Munguva yePPS, tiri kuwedzera kuwedzera kudya, nokuti musati memwedzi wega wega, metabolism iri kukurumidza.
Chokwadi. Kutaura zvazviri, PMS ine plus - iyi ndiyo kukurumidza kwemetabolism panguva yekuenda kwemwedzi uye nguva ino inonzi "luteal phase." Kugadzirisa kwezvinhu kunowedzera nekuda kwehutachiona.
Zano: Edza kunyora izvo iwe unodya kwevhiki kusvika pamwedzi uye vhiki shure kwavo. Ita imwe nguva yezvokudya zvemwedzi wose uye unamatire. Nokudaro, iwe uchabatsirwa nekutsva kwemafuta, ayo anokonzerwa nemahomoni.Kana iwe uchiri kukwanisa kuzvibatsira iwe pachako, zvishoma nezvishoma kutonga ukuru hwezvikamu.
Nhema nhamba 10. Kana iwe usina nguva yakakwana, iwe unoda kuwedzera zvekurovedza muviri, kuitira kuti metabolism inogona kukurumidza.
Chokwadi. Vanhu vanobatanidzwa zvakanyanya mumitambo, mushure mekuvhidzira mune imwe nyika yezororo, vanowedzera ne metabolism. Uku kukurumidza kunowedzera uye kunopera nguva yakareba kudarika nemafambisirwo akajairika kana maitiro ekuderera. Iva nesimba zvakanyanya pakudzidzira, izvi zvinokupa mukana wekupisa 10% yekoriyamu kubva muhuwandu huripo neawa imwe mushure memakirasi. Kana kufamba kunowanzoshandiswa kuburikidza nekukwira kwemakiromita makumi mana (kurasika mazana mana emakoriori), zvino maawa mashomanana gare gare achakupa mukana wekupisa makori makumi mana.
Chirongwa. Itai maitiro akareruka, asi musakanganwa nezvekukura kukuru. Kana iri kumhanya, zuva rega rega, wedzera nekukurumidza kwemaminitsi mashomanana.