Yadda za a Speedup Metabolism? Abincin da ke Sauƙaƙe Metabolism

Metabolism shine halayen sinadarai a cikin ƙwayoyin jiki waɗanda ke canza abinci zuwa makamashi. Injin sinadari ne ke raya mu. Adadin ƙwayar cuta ya bambanta daga mutum zuwa mutum. Wadanda ke da jinkirin metabolism suna adana adadin kuzari azaman mai. A gefe guda, waɗanda ke da saurin metabolism suna ƙone ƙarin adadin kuzari. Wannan shine dalilin da ya sa haɓaka metabolism ya zama dole ga waɗanda suke so su rasa nauyi. Don haka ta yaya za a hanzarta metabolism? 

Menene Metabolism?

Metabolism yana nufin duk hanyoyin sinadarai a cikin jiki. Jiki yana buƙatar makamashin da aka samar ta hanyar metabolism don yin komai daga motsi zuwa tunani da girma. Metabolism aiki ne na daidaitawa wanda ya ƙunshi nau'ikan ayyuka guda biyu da ke gudana a lokaci guda:

• Gina kyallen jikin jiki da shagunan makamashi (wanda ake kira anabolism)
• Rushe kyallen jikin jiki da shagunan makamashi don samun ƙarin mai don ayyukan jiki (wanda ake kira catabolism)

Menene Rate Na Metabolic?

Matsakaicin metabolism shine adadin adadin kuzari da aka ƙone a cikin ɗan lokaci. Wannan gudun ya faɗo zuwa rukuni da dama:

• Basal metabolism rate (BMR): Yana da adadin kuzari yayin barci ko hutawa. Shi ne mafi ƙarancin adadin kuzarin da ake buƙata don kiyaye huhu yana numfashi, bugun zuciya, cunkushewar kwakwalwa, da dumin jiki.

• Matsakaicin adadin kuzari (RMR): Shi ne mafi ƙarancin adadin kuzari wanda ke ba mu damar tsira da aiki a hutawa. A matsakaita, yana lissafin 50-75% na jimlar kuɗin caloric.

• Tasirin thermic abinci (TEF): Yana da adadin adadin kuzari da jikinmu ke ƙonewa yayin da muke narkewa. TEF yawanci yana wakiltar kusan kashi 10% na adadin kuzarin da ake kashewa.

• Tasirin thermic na motsa jiki. (TEE): Ƙara yawan adadin kuzari da aka ƙone yayin motsa jiki.

• Rashin motsa jiki thermogenesis. (NEAT): Yawan adadin kuzari da ake buƙata don ayyukan ban da motsa jiki.

Ta yaya ake ƙididdige ƙwayar cuta ta Basal? 

Basal metabolism rate shine adadin kuzarin da mutum ke kashewa a cikin yini yayin hutu. Ma’ana, kuzarin da jiki ke kashewa ne don ci gaba da gudanar da ayyukan gabobinsa. Idan kuna ƙoƙarin rasa, kiyayewa ko samun nauyi, kuna buƙatar sanin lissafin basal metabolism rate (BMR).

Basal metabolism rate yana shafar yawancin masu canji - jinsi, shekaru, tsawo da nauyi shine mafi mahimmanci. Amma yawan kitsen jikin ku, abinci, da halayen motsa jiki suma suna taka rawa.

Akwai wata dabara da maza da mata za su iya amfani da su don yin lissafin basal metabolism. Matsakaicin lissafin adadin kuzari ya bambanta ga maza da mata. Ƙididdigar adadin yau da kullun na rayuwa kamar haka:

Basal Metabolic Rate Formula

• Ga mata: 665+(9.6 x nauyin ku a kilogiram)+(1.7 x tsayin ku a santimita)-(4.7 x shekaru)
• Ga maza: 66+(13.7 x nauyin ku a kilogiram)+(5 x tsayin ku a santimita)-(6.8 x shekaru)

Ƙarfin da ake kashewa don ƙwayar cuta ta basal ya ƙunshi kusan kashi 60-70% na kuzarin jiki. Bayan ƙididdige ƙimar metabolism na basal don nemo jimlar kuɗin ku na makamashi na yau da kullun:

Basal Metabolism Calories Calculator

• Don rayuwa mai tsayi: 1.40 ko 1.50 x basal adadin kuzari
• Ga wadanda suke yin matsakaicin motsa jiki sau 3-4 a mako: 1.55 ko 1.65 x basal adadin kuzari
• Ga mutanen da suke motsa jiki fiye da sau 4: 1.65 ko 1.75 x basal adadin kuzari
• Ga wadanda suke motsa jiki fiye da awa 6 sau 7-1 a mako: 1.75 ko 2 x basal adadin kuzari

Kuna iya lissafin adadin kuzarin da kuke buƙatar ɗaukar yau da kullun a cikin adadin kuzari ta amfani da dabaru.

Don haka, bari mu yi lissafin misali;

• Bari mu lissafta basal metabolism kudi da kuma kullum makamashi kashe kudi na mace wanda tsawo ne 160 cm, nauyi 60 kg, kuma 30 shekaru.

Basal metabolism kudi lissafin;

• 665+(9.6 x nauyin ku a kilogiram)+(1.7 x tsayin ku a santimita)-(4.7 x shekaru)

bisa ga tsari;

• 665+(9.6×60)+(1.7×160)-(4.7×30)= 1372

Adadin kuzarin da za a kashe yau da kullun;

• Idan wannan mutumin yana zaune: 1920 adadin kuzari
• Idan wannan mutumin ya yi matsakaicin motsa jiki sau 3-4 a mako: 2126 adadin kuzari
• Idan mutum mai aiki wanda ke motsa jiki fiye da sau 4: adadin kuzari 2263
• Idan mutumin da ke motsa jiki fiye da sa'a 6 sau 7-1 a mako: 2401 adadin kuzari

Misali; Mace mai shekaru 30 da tsayin kilogiram 60 da 160 cm, wacce ba ta da rai, tana samun kitse idan ta ci fiye da adadin kuzari 1920 a kowace rana, kuma tana raguwa idan ta sha kasa da adadin kuzari 1920.

Abubuwan Da Suka Shafi Ƙimar Metabolic

Gabaɗaya, akwai wasu abubuwan da ke shafar ƙimar metabolism;

• shekaru: Yayin da muke tsufa, ƙimar metabolism yana raguwa. Wannan yana daya daga cikin dalilan da mutane ke kara nauyi yayin da suke tsufa.
• Yawan tsoka: Yawancin ƙwayar tsoka da kuke da shi, yawancin adadin kuzari da kuke ƙonewa.

• Girman jiki: Mafi girman ku, yawancin adadin kuzari da kuke ƙonewa.

• Yanayin muhalli: Lokacin da jiki ya kamu da sanyi, dole ne ya ƙone ƙarin adadin kuzari don kiyaye zafin jiki daga faɗuwa.

• Ayyukan jiki: Duk motsin jiki yana ƙone adadin kuzari. Mafi yawan aiki da kuke, yawancin adadin kuzari da kuke ƙonewa. Wannan ita ce hanya mafi inganci don hanzarta metabolism.

• Matsalar Hormonal: Cushing ta ciwo ve hypothyroidism Yana daya daga cikin abubuwan da ke rage karfin metabolism kuma yana kara haɗarin samun nauyi.

Me yasa adadin na rayuwa ya bambanta?

An ƙaddara ƙimar rayuwa a lokacin haihuwa. Wasu mutane an haife su da sauri metabolism fiye da wasu. Genetics shine mafi mahimmancin dalilin wannan saurin. Hakanan ya bambanta dangane da shekarun mutum, muhallinsa da halayensa. 

Me yasa metabolism yake jinkirin?

Fast metabolism yana da matukar muhimmanci ga asarar nauyi. Koyaya, wasu cin abinci mara kyau da halaye na rayuwa suna haifar da raguwar metabolism. Abubuwan da ke haifar da jinkirin metabolism sune:

• Cin 'yan adadin kuzari yana sanya jiki cikin yanayin yunwa, rage yawan adadin kuzari da rage jinkirin metabolism.
• rashin cin isasshen furotin
• ba motsi ko motsa jiki
• rashin samun isasshen barci
• Yawan shan abubuwan sha masu sukari akai-akai
• tsufa

Saurin haɓaka metabolism don rasa nauyi

Rage nauyi ya dogara da saurin haɓaka metabolism. Ba za ku iya rasa nauyi ba kawai ta hanyar cin ƙarancin adadin kuzari. Da sauri metabolism ɗin ku, yawan adadin kuzari da kuke ƙonewa. Samun metabolism mai sauri yana ba ku kuzari kuma yana sa ku ji daɗi. Idan kuna tunanin yadda zan iya hanzarta metabolism na, karanta shawarwarin da ke ƙasa.

Yadda za a Speed ​​Up Metabolism?

• ci gaba

Duk motsin jiki yana buƙatar adadin kuzari. Mafi yawan aiki da kuke, mafi girma yawan adadin kuzari zai kasance. Ko da ayyuka na yau da kullun kamar tsayawa akai-akai, yawo ko yin aikin gida suna kawo babban bambanci a cikin dogon lokaci.

Duk wanda yake son rage kiba motsa jiki na yau da kullun kamata yayi. Amma yawo yi aikin gida Ko da ayyukan haske kamar fidgeting ko fidgeting zasu taimaka haɓaka metabolism a cikin dogon lokaci.

• Yi motsa jiki mai ƙarfi

Ɗaya daga cikin nau'o'in motsa jiki mafi tasiri shine horo mai tsanani (HIIT). HIIT ya ƙunshi ayyuka masu sauri kuma masu tsananin gaske kamar su sprints ko saurin turawa. Wadannan ayyukan suna ba da damar metabolism don yin aiki da sauri ba kawai a lokacin motsa jiki ba, amma har ma bayan an gama aikin. Ana kiran wannan sakamako bayan ƙonawa.

• Yi ƙarfin motsa jiki

Daya daga cikin hanyoyin da za a hanzarta metabolism shine yin motsa jiki mai ƙarfi. Baya ga tasirin kai tsaye na motsa jiki, ƙarfin motsa jiki yana ƙaruwa da ƙwayar tsoka. Yawan tsokar da kuke da shi yana da alaƙa kai tsaye da ƙimar kuzarin ku. Ba kamar kitsen mai ba, ƙwayar tsoka yana ƙara yawan adadin kuzari da kuke ƙonewa a hutawa.

• ku ci furotin

Yin amfani da isasshen adadin furotin yana da mahimmanci idan kuna son ginawa ko kula da yawan tsoka. Protein Duk da yake yana da tasiri a cikin adadin 20-30% a cikin hanzari na metabolism, carbohydrates da mai suna da tasiri a cikin adadin 3-10%.

• Kada ka ji yunwa

Ƙuntataccen adadin kuzari yana rage yawan adadin kuzari. An san wannan tasirin azaman yanayin yunwa ko daidaitawar rayuwa. Hanya ce ta jiki ta guje wa yuwuwar yunwa da mutuwa. Nazarin ya nuna cewa ci gaba da cinye ƙasa da adadin kuzari 1000 yana haifar da raguwar raguwar adadin kuzari, koda bayan cin abinci. Misali, daya binciken ya nuna cewa metabolism yana raguwa da adadin kuzari 504 kowace rana. Abin sha'awa, yin azumi na ɗan lokaci ya rage wannan tasirin.

• Na ruwa

Yana da sauƙi kamar tafiya yawo ko shan gilashin ruwan sanyi don haɓaka metabolism na ɗan lokaci. Yawancin bincike sun nuna cewa ruwan sha yana haifar da karuwa a yawan adadin kuzari da aka ƙone. Shan ruwan sanyi yana da tasiri fiye da ruwan zafi.

• Don koren shayi ko shayin oolong

Koren shayi ve oolong shayi Yana da tasiri a hanzarta metabolism ta 4-5%. Wadannan teas suna ƙara ƙona kitsen da aka adana a cikin jiki da kashi 10-17%. 

• ci abinci mai yaji

Wasu kayan yaji sune abinci masu haɓaka metabolism. Kayan yaji suna ƙara dandano ga jita-jita ba tare da buƙatar ƙara gishiri da sukari ba. tafarnuwa; Yana da wani makawa yaji don dadi jita-jita. Hanya guda kirfa Yana da tasiri mai tasiri a cikin haɓaka metabolism kuma yana ba da shawarar wuce rikice-rikice masu dadi. A cewar bincike ginger, kirfa, black barkono Kayan yaji kamar kayan yaji suna ba da ƙarin adadin kuzari don ƙonewa kowace rana.

• don kofi

Nazarin ya nuna cewa maganin kafeyin a cikin kofi na iya hanzarta metabolism ta 3-11%. Kamar koren shayi, yana kuma inganta ƙona kitse.

• samun isasshen barci

Rashin isasshen barci yana da akasin tasiri akan saurin haɓaka metabolism kuma yana ƙara haɗarin samun nauyi. Rashin barci kuma yana ƙara sha'awar abinci mara kyau da masu kalori. 

• ci a lokaci guda

Lokacin cin abinci na yau da kullun da abinci na tsaye yana haifar da raguwar metabolism. Akwai dangantaka ta kud da kud tsakanin metabolism da abinci mai gina jiki. Cin abinci iri ɗaya a kowace rana ko cin abinci iri ɗaya ma yana shafar wannan saurin. Misali, maimakon cin cuku, kwai, zaitun don karin kumallo kowace rana, zaku iya canza kuma ku ci 'ya'yan itace. Wannan yana daya daga cikin abubuwan da ke hanzarta metabolism a cikin dogon lokaci.

• don kefir

Nazarin ya nuna cewa adadin calcium yana da tasiri wajen haɓaka metabolism da kuma yayin da ake rasa nauyi. Kayan kiwo sun ƙunshi ma'adanai masu mahimmanci ga jiki. Misali; kefir Saboda furotin da abun ciki na lecithin, yana biyan kashi 75% na bukatun calcium na yau da kullun lokacin shan rabin lita a rana.

• Samun isasshen bitamin D

Vitamin D ya zama dole don kare tsoka nama, wanda accelerates metabolism.

Abincin da ke Sauƙaƙe Metabolism

Wasu abinci suna hanzarta metabolism. Da sauri da metabolism aiki, da karin adadin kuzari ƙone da kuma sauki shi ne don kawar da maras so jiki mai. Anan akwai abincin da ke hanzarta metabolism wanda zai taimaka muku rage kiba…

• Abincin da ke da wadatar furotin

da kuma, kifiAbincin da ke da wadatar furotin kamar qwai, kayan kiwo, legumes, goro, da tsaba suna haɓaka metabolism na sa'o'i da yawa. Yana yin haka ta hanyar sanya jiki ya yi amfani da kuzari don narkar da su.

• Abinci mai arziki a cikin baƙin ƙarfe, zinc da selenium

Iron, zinc, da selenium kowanne yana taka rawa daban-daban amma daidai yake da muhimmiyar rawa wajen aikin da ya dace na jikinmu. Maganar gama gari na wadannan ma’adanai guda uku shi ne; Wajibi ne don aikin da ya dace na glandar thyroid, wanda ke daidaita metabolism. Nazarin demir, zinc ko seleniumWannan yana nuna cewa shan ƙananan kuɗi na iya rage ikon thyroid don samar da isasshen adadin hormones. Wannan yana rage metabolism. Don taimakawa glandon thyroid yayi aiki da kyau, wajibi ne a ci abinci da ke dauke da wadannan ma'adanai a kullum.

• barkono

Capsaicin, wani sinadari da ake samu a cikin barkono, yana hanzarta metabolism ta hanyar ƙara yawan adadin kuzari da mai da aka ƙone.

• kofi

Nazarin ya ƙaddara cewa maganin kafeyin da aka samu a cikin kofi na iya taimakawa wajen hanzarta tsarin rayuwa har zuwa 11%. Nazarin daban-daban guda shida, aƙalla 270 MG kowace rana (daidai da kofuna uku na kofi) maganin kafeyin sun gano cewa mutanen da suke amfani da shi suna ƙone karin adadin kuzari 100 a kowace rana.

• Pulse

Lenti, Legumes kamar su wake, kaji, wake da gyada suna da yawan furotin musamman idan aka kwatanta da sauran abincin shuka. Cin furotin yana ba da damar jiki ya ƙone ƙarin adadin kuzari. Bugu da ƙari, wake, wake, da lentil sun ƙunshi amino acid wanda zai iya taimakawa wajen ƙara yawan adadin kuzari da ake ƙonewa yayin narkewa. glutamine Ya ƙunshi.

• Kayan yaji

Wasu kayan yaji ana tsammanin suna da kaddarorin amfani, musamman a hanzarta haɓaka metabolism. Misali, bincike ya nuna cewa narkar da giram 2 na garin ginger a cikin ruwan zafi da shan shi tare da cin abinci na iya taimakawa wajen ƙona calories 43 fiye da shan ruwan zafi kaɗai. 

• Cocoa da duhu cakulan

Dark cakulan kuma koko abinci ne masu daɗi waɗanda zasu iya taimakawa wajen haɓaka metabolism. Cocoa yana inganta amfani da mai don makamashi.

• Apple cider vinegar

Apple cider vinegar accelerates metabolism. Nazarin dabbobi daban-daban sun nuna cewa vinegar yana da tasiri musamman wajen ƙara yawan kitsen da ake ƙonewa don kuzari. Bugu da ƙari, apple cider vinegar yana taimakawa wajen rasa nauyi tare da fa'idodi irin su rage yawan zubar da ciki da kuma ƙara jin dadi.

• Man kwakwa

Man kwakwa high a matsakaicin sarkar triglycerides (MCTs). Lokacin da MCTs ke sha, suna tafiya kai tsaye zuwa hanta don a canza su zuwa makamashi. Wannan yana sa shi ƙasa da yuwuwar adana shi azaman mai. MCTs kuma suna da yuwuwar haɓaka ƙimar rayuwa.

• Moss

MossYana da babban tushen aidin, ma'adinai mai mahimmanci don samar da hormones na thyroid da kuma aikin da ya dace na glandar thyroid. Hormones na thyroid suna da ayyuka daban-daban waɗanda ke daidaita ƙimar rayuwa. Yin amfani da ciyawa na yau da kullun yana taimakawa wajen biyan buƙatun aidin da yin aiki cikin sauri na metabolism.

Abubuwan Shaye-shaye Masu Ƙarfafa Metabolism

Abinci da abin sha suna da tasirin tasiri akan yanayi, ci da faɗakarwa (dukansu da na zahiri). Zaɓin abincin da ya dace da abin sha yana haɓaka metabolism. Idan metabolism yana aiki da sauri; Taimaka don rasa nauyi da sarrafa nauyi. Shaye-shaye da ke hanzarta metabolism sun haɗa da:

• Su

Ruwan shaYana hanzarta metabolism, yana taimakawa ƙona calories. 

• Ruwan zafi da lemo

Shan lemun tsami da aka hada da ruwan zafi da safe a kan komai a ciki yana hanzarta metabolism, yana taimakawa wajen ƙona calories, da kuma tsaftace hanta. Don haka, bayan tashi da safe, wajibi ne a sha cakuda ruwan zafi da lemun tsami a cikin minti 15 na farko.

• kofi

Kofi, abun ciki na maganin kafeyin Yana ƙarfafa metabolism. Nazarin ya ba da rahoton cewa shan maganin kafeyin yana da tasiri mai ban sha'awa akan kashe kuzarin kuzari kuma yana haɓaka metabolism.

• Koren shayi 

Koren shayiCatechins, waɗanda ke da amfani da magungunan shuka da aka samu a cikin zuma, suna hanzarta metabolism. 

• detox ruwa

Anyi tare da 'ya'yan itatuwa da kayan marmari waɗanda ke hanzarta metabolism detox ruwaYayin da yake tsaftace jiki, yana kuma ƙara yawan adadin kuzari. 

• rooibos shayi

rooibos shayi Yana hanzarta haɓaka metabolism, yana taimakawa ƙona ƙarin adadin kuzari yayin bacci.

• shayin matcha

wani irin kore shayi shayin matcha, Godiya ga magungunan shuka masu amfani a cikin abun ciki, yana taimakawa wajen rasa nauyi ta hanyar haɓaka metabolism.

• ruwan 'ya'yan itacen inabi

garehulAn san cewa gari mai hana ci ne kuma yana taimakawa wajen hanzarta metabolism da karya juriya na insulin. Ruwan 'ya'yan itacen yana da kaddarorin iri ɗaya.

• Ginger shayi

Ƙara ginger zuwa abinci da shayin ginger Abin sha yana sarrafa ci, yana ƙara yawan zafin jiki kuma yana hanzarta metabolism.

• Ruwan abarba

abarbaYa ƙunshi bromelain, wani abu da ke taimakawa narkewa kuma yana rage kumburi. Ruwan 'ya'yan itacen yana rage kumburi. Har ila yau yana taimakawa wajen hana ci abinci, yana ƙarfafa rigakafi da kuma hanzarta metabolism.

References: 1, 2, 3