Chokwadi nhamba 1
Muviri unoshandisa simba risingaregi. Kupisa, kupararira, kudya ... Tinopedza kusvika 1200-1500 makorikori pazuva (varume-inenge 59 kcal paawa, vakadzi -54 kcal paawa). Apo patinotanga kutama, kudiwa kwesimba kunowedzera kuwedzera.
Chokwadi Chaicho 2
Kurasikirwa kunoresa kunonoka kuderedza metabolism. Iyo inozivikanwa nhamba yakawanda yematambudziko apo vanhu vakabudirira kushayiwa uremu pazvokudya zvakakomba vakanga vasingakwanisi kudzokera kune chikafu chinowanzogadzirwa uye vakatanga kutorazve chaiyo kubva pane zvose uye nekukurumidza kukuru. Asi chinhu ichi ndechekuti: kana iwe uchigara uchingoderedza zuva rekurori, kukoshesa, muviri unenge uchirova asi mabheki - maitiro ezvokuchengetedza achaita kuti iwe ukoshe, uye usapedza nguva yose yekoriori yaunowana. Basa rehurongwa hwose haringagumi: huturu nekufema zvichange zvisinganyanyi kuitika, kutonhora kwemuviri kuchaderera, zvingava zvakaoma kunyange kufunga nezvepabonde - mauto mashomanana achaenderera mberi pakugadzirisa zvirongwa zvekuchengetedza munguva dze "nzara". Nokudaro, pasi pe "kubhadhara zvishoma" kwe1200-1500 kcal, hazvina zvazvinobatsira kuenda. Kunyange zvishoma nezvishoma (zvakanyatsonaka) kurasikirwa kwemazi, simba remetabolism rakaderedzwa ne10-20%.
Chokwadi Chaicho 3
Zvose zvinokonzerwa nemetabolism zvinoshanda zvakanyanya kudarika zveaonda. Zvichida, vazhinji vachashamisika chokwadi ichi, nokuti inowanzotenda kuti vanhu havazokwanisi kurasikirwa nehutano nekuti vane chirwere chemaitiro chinokanganisa uye chisingaverengeki sezvavari ivo pachavo. Kunyange zvakadaro, iyo yakaremara uye yakakura muviri, inowedzera simba rinodiwa kuchengetedza mabasa anokosha uye inowedzera kushandiswa kwemasabolism. Somuenzaniso, nekufamba kwakasimba, munhu anorema makirogiramu 60 anoshandisa 210 kcal paawa, imwe inorema makilogiramu 75, -270 kcal, uye 100 kg kurema 350 kcal. Saka zvakakosha kuyeuka uye kunzwisisa kuti sezvo uremu huchiderera, muviri unoda simbawo unodererawo. Uye kana iwe uri "padunhu", zvichida zvine musoro kuti udzoke zvakare kudya uye zuva rega rega rinogadziriswa maererano neshoko rekushandiswa kwemasimba: kuderedza 10 kg = kudarika 110 kcal pazuva.
Chokwadi Chaizvo 4
Fractional food inokurudzira metabolism. Zvokudya zvishomanana zvinobatsira kuchengetedza zvishoma nezvishoma metabolism. Kudya kunodawo simba, uye kushandiswa kwayo shure kwekudya zvinowedzera. Izvi zvinoitika kubva pa3 kusvika ku12 (!) Maawa, zvichienderana nekuumbwa kwezvokudya. Inonyanya simba (uye nguva) inoshandiswa mukugadzira mapuroteni (inowanikwa munyama, huku, hove uye mishonga yemiti) -ku 20% yeakori yakagamuchirwa. Iyo yekugadzirwa kwe-carbohydrates inoda 5-10% yezvakawanikwa kubva kwavari. Inonyanya "simba rakanyanya" ndeyemiriwo yakasvibirira uye zviyo zvishoma zvisingabvumi. Asi kufanana kwemafuta kunotora 3-5% emasimba ari mukati mavo.
Ichokwadi Nha
Matethe "emetabolism" haako. Inowanzotaurwa, kunyanya mukushambadzira, pamusoro peshumo inoshamisa pane metabolism yezvinyorwa zvewaini chaiyo, chiri kana kofi. Hungu, zvinyorwa zvakarongwa zvinogona kukurumidza kushandurudza matanho, asi hazvina musoro kuti tive nechokwadi pane izvi. Uyezve, kana pane zvakawanda zvavo uye nguva dzose, kubudisa magetsi kunowedzera. Pasina kuchinja mune zvinovaka muviri uye kufamba, pasina kubatanidzwa kwako, metabolism pachayo haizotaridzi nemapirundi ako ezvimwe. Asi zvakakosha kufunga izvi, somuenzaniso, mamwe ma psychotropic zvinodhaka uye antidipressants inononoka kuderedza metabolism, uye nicotine inokurumidza. Chikamu cheizvi ndiro dambudziko rekuwedzera kudarika kune vaimbova kusvuta. 10-15 fodya pazuva unowedzera simba rekushandisa zvinosvika 10% (100-130 kcal). Nokudaro, mushure mokusiya kusvuta, unoda kuderedza kudya kwemazuva ose nemari yakafanana. 100-130 kcal chirongo chiduku chetikiti inotapira kana chocolate candy ...
Chokwadi Chaicho 6
Chero basa ripi zvaro rinokurumidza kusimbisa metabolism. Hazvina kunyanya chikamu chikuru chemasimba munzvimbo yekuzorora inotorwa nemishu yomuviri. Nokudaro, kushanda nesimba mukurasikirwa kunotarisirwa kwete kungoti "kupisa" makorikori, asiwo kuvaka musimba mashoma. Zviduku zvichishandurwa mumararamiro eupenyu zvichaita kuti zvive nyore kuwedzera simba rakashandiswa kupfuura periodic forays muchikwata chemafitness. Maminitsi gumi nemaviri emutoro wakanaka, kazhinji pazuva, kuchengetedza mutsara wekutaura uye nekudaro kushandisa metabolism. Izvo zvinokosha kubva pakuona kwemaonero aya hazvina, simba rinodzidzisa kana aerobic, shanda ku dacha kana kufamba kwenguva refu.
Chokwadi Chaicho 7
Kwemakore, zvirongwa zvemagetsi zvinoderedza. Kubvira pamakore makumi maviri, makore gumi nemashanu, kusvibiswa kwedu kwemaitiro kunoderedzwa ne 2-3%. Chokutanga, danho rekukura nokukurumidza rapera. Chechipiri, uye zvikurukuru inosangana nevakadzi, motokari inopera inopera nemakore uye, maererano naizvozvo, masimba evanhu anoteerera. Kunyanya zvakanyatsoitika, nengozi, kwete kungorasikirwa chete, asi yakatsiva mafuta. Saka zvakakosha kuti usapinda muupenyu! Kuwedzera chero kupi zvako mumotokari kunowedzera kuwedzera kwemasabolism ne20%. Chechitatu, sezvakataurwa nesayendisiti, ndeyekuti mumakore ose, vanhu vazhinji vane kuderera mumasero emasero ezvimwe nhengo dzomukati-mwoyo, chiropa, usiku, uye zvakadaro-uye, saizvozvo, kudiwa kwesimba kwavari kunoderedza.
Chokwadi Chaicho 8
Hormonal disorders inokonzera metabolism, asi iyi haisi mutongo. Maererano nehuwandu, muna 98% yezviitiko, huwandu hunorema hahuna chokuita nehutoni husina kunaka. Uye kunyange kune yakasara 2% kuremera kunogona kuitika. Izvozvo zvinokonzerwa nemasabolism munzvimbo yekutanga zvinokanganisa mahomoni ehutano hwetroroid. Asi nematambudziko ari munharaunda ino, mazuva ano endocrinology inopedza kubudirira. Mahomoni ezvepabonde zvinosanganiswa nekuderera kwechizvarwa ichi mumetabolism. Uye kunyange zvazvo mamiriro ezvinhu aya achijekesa kuonekwa kwepaundi mapaundi, haazomboregi kushandiswa kwazvo nekubatsirwa kwemashoko anokodzera kudya, kufamba, maonero akanaka ekupfungwa.
Chokwadi Chaicho 9
Nhanho yemagetsi inowedzera kuseka. Izvi zvinotsigirwa nekuongororwa mumakamuri emagetsi - inotarisa huwandu hunopisa hunoitwa nemuviri wevanhu, uye naizvozvo hukuru hwemetabolism hunoverengwa. Saka, zvokudya maererano nemasimba zvinoda, awa yekufamba kushingaira uye maminitsi gumi nemashanu ekuseka kwezuva - zvose zvinodiwa kuti zvirambe zvichishanda uye kugadzirisa kurasikirwa kwemazivi.