Nzira yekumhanyisa Metabolism? Zvokudya Zvinokurumidzisa Metabolism

Metabolism maitiro emakemikari mumasero emuviri anoshandura chikafu kuita simba. Ndiyo injini yemakemikari inotichengeta tiri vapenyu. Metabolic mwero inosiyana pamunhu nemunhu. Avo vane slow metabolisms vanochengeta macalorie semafuta. Kune rimwe divi, avo vane kukurumidza metabolism vanopisa macalorie akawanda. Ichi ndicho chikonzero kukurumidza metabolism kunofanirwa kune avo vanoda kuderedza uremu. Saka sei kukurumidza metabolism? 

Chii chinonzi Metabolism?

Metabolism inoreva maitiro ese emakemikari ari mumuviri. Muviri unoda simba rinopihwa nemetabolism kuita zvese kubva pakufamba kuenda pakufunga nekukura. Metabolism chiito chekuenzanisa chinosanganisira marudzi maviri ezviitiko zviri kuitika panguva imwe chete:

• Kuvaka matishu emuviri uye zvitoro zvesimba (zvinonzi anabolism)
• Kupwanya matishu emuviri uye zvitoro zvesimba kuti uwane mamwe mafuta emabasa emuviri (anonzi catabolism)

Chii chinonzi Metabolic Rate?

Metabolic rate ndiyo nhamba yemakoriori akapiswa munguva yakatarwa. Kumhanya uku kunowira mumapoka akati wandei:

• Basal metabolic rate (BMR): Ndiyo mwero wemetabolism panguva yekurara kana kuzorora. Ndiwo mwero udiki wemetabolism unodiwa kuti mapapu arambe achifema, mwoyo uchipomba, uropi hwakazara, uye muviri unodziya.

• Kuzorora metabolic rate (RMR): Ndiyo yakaderera metabolic rate inotitendera kuti tirarame uye tishande pakuzorora. Paavhareji, inoverengera 50-75% yezvese caloric mari.

• Thermic effect yezvokudya (TEF): Ndihwo huwandu hwemacalories anopiswa nemuviri wedu paanenge achiigaya. TEF kazhinji inomiririra chikamu chegumi chese chekushandiswa kwesimba.

• Thermic effect yekurovedza muviri. (TEE): Kuwedzera macalorie akapiswa panguva yekurovedza muviri.

• Non-exercise chiitiko thermogenesis. (NEAT): Huwandu hwemacalorie anodiwa kune zvimwe zviitiko kunze kwekusimbisa muviri.

Basal Metabolism Inoverengerwa Sei? 

Basal metabolic rate huwandu hwesimba rinoshandiswa nemunhu muzuva paanenge akazorora. Nemamwe mashoko, isimba rinoshandiswa nemuviri kuitira kuchengetedza kushanda kwenhengo dzawo. Kana iwe uri kuyedza kurasikirwa, kuchengetedza kana kurema, iwe unofanirwa kuziva iyo basal metabolic rate (BMR) kuverenga.

Basal metabolic rate inokanganiswa nezvakawanda zvakasiyana-siyana - murume kana mukadzi, zera, kureba uye uremu ndizvo zvakanyanya kukosha. Asi chikamu chemafuta omuviri wako, kudya, uye miitiro yokurovedza muviri zvinewo basa.

Pane fomula iyo vese varume nevakadzi vanogona kushandisa kuverenga basal metabolism. Iyo metabolic rate yekuverenga formula yakasiyana kune varume nevakadzi. Zuva nezuva metabolic rate kuverenga ndeiyi inotevera:

Basal Metabolic Rate Formula

• Zvevakadzi: 665+(9.6 x uremu hwako mumakirogiramu)+(1.7 x kureba kwako mumasendimita)-(4.7 x zera)
• Zvevarume: 66+(13.7 x uremu hwako mumakirogiramu)+(5 x kureba kwako mumasendimita)-(6.8 x zera)

Simba rinoshandiswa kuita basal metabolism rinoita 60-70% yesimba remuviri. Mushure mekuverenga iyo basal metabolic rate kuti uwane yako yemazuva ese yekushandisa simba:

Basal Metabolism Calorie Calculator

• Kwehupenyu huchiripo: 1.40 kana 1.50 x basal metabolic rate
• Kune avo vanoita maekisesaizi ane mwero 3-4 nguva pasvondo: 1.55 kana 1.65 x basal metabolic rate
• Kune vanhu vanoshanda vanorovedzera kanopfuura ka4: 1.65 kana 1.75 x basal metabolic rate
• Kune avo vanosimbisa muviri kweanopfuura 6 awa 7-1 nguva pasvondo: 1.75 kana 2 x basal metabolic rate

Iwe unogona kuverenga huwandu hwesimba raunoda kutora zuva nezuva mumakoriyori uchishandisa mafomula.

Naizvozvo, ngatiite muenzaniso kuverenga;

• Ngativerengei basal metabolic rate uye zuva rega rega simba rekushandisa kwemukadzi ane urefu hwemasendimita 160, uremu 60 kg, uye makore makumi matatu.

Basal metabolic rate kuverenga;

• 665+(9.6 x uremu hwako mumakirogiramu)+(1.7 x kureba kwako mumasendimita)-(4.7 x zera)

maererano nemaitiro;

• 665+(9.6×60)+(1.7×160)-(4.7×30)= 1372 (basal metabolic rate yemunhu uyu)

Kuwanda kwesimba rinofanira kushandiswa zuva nezuva;

• Kana munhu uyu akagara: 1920 macalorie
• Kana munhu uyu achiita maekisesaizi ari pakati nepakati 3-4 nguva pasvondo: 2126 macalorie
• Kana munhu anoshanda anoshandisa kanopfuura ka4: 2263 macalorie
• Kana munhu anoshandisa zvinopfuura 6 awa 7-1 nguva pavhiki: 2401 macalorie

Semuyenzaniso; Mukadzi ane makore makumi matatu ane urefu hwemakirogiramu makumi matanhatu uye 30 cm, ane hupenyu hwekugara, anowana mafuta kana akadya zvinopfuura 60 makorikori pazuva, uye anorasikirwa nehuremu kana akatora zvishoma kudarika 160 makori.

Zvinhu Zvinokanganisa Metabolic Rate

Kazhinji, pane zvimwe zvinhu zvinokanganisa chiyero chemetabolism;

• zera: Sezvo isu tichikura, mwero wemetabolism unodzikira. Ichi ndicho chimwe chezvikonzero zvinoita kuti vanhu vawedzere uremu pavanenge vachikura.
• Tsandanyama: Iyo yakawanda tsandanyama yaunayo, iyo yakawanda macalorie aunopisa.

• Saizi yemuviri: Iyo yakakura iwe, iyo yakawanda macalorie aunopisa.

• Tembiricha yezvakatipoteredza: Kana muviri uchinge uchinge uchinge uchinge uchinge uchitonhora, unofanirwa kupisa makorikori akawanda kuchengetedza tembiricha yemuviri kubva pakudonha.

• Kuita zvemuviri: Kufamba kwese kwemuviri kunopisa macalorie. Kunyanya kushingaira iwe, iwe unowedzera macalorie aunopisa. Iyi ndiyo nzira inonyanya kushanda yekumhanyisa metabolism.

• Hormonal disorders: Cushing's syndrome ve hypothyroidism Icho chimwe chezvinhu zvinoderedza metabolism uye zvinowedzera njodzi yekuwedzera uremu.

Sei mwero wemetabolism wakasiyana?

Chiyero chemetabolism chinoratidzwa pakuzvarwa. Vamwe vanhu vanozvarwa nemetabolism inokurumidza kupfuura vamwe. Genetics ndicho chikonzero chakakosha chekumhanya uku. Zvinosiyanawo zvichienderana nezera remunhu, nharaunda yake uye maitiro ake. 

Sei metabolism ichinonoka?

Fast metabolism yakakosha zvikuru pakurasikirwa uremu. Nekudaro, kumwe kudya kwakashata uye maitiro emararamiro anoita kuti metabolism inonoke. Zvinhu zvinokonzera kunonoka metabolism ndezvi:

• Kudya mashoma macalorie anoisa muviri munzara modhi, kuderedza mwero wekutsva kwecalorie uye kunonotsa metabolism.
• kusadya mapuroteni akakwana
• kusafamba kana kuita maekisesaizi
• kusawana hope dzakakwana
• Kunwa zvinwiwa zvine shuga nguva zhinji
• kuchembera

Kumhanyisa metabolism kuderedza uremu

Kurasikirwa uremu kunoenderana nekumhanyisa metabolism. Iwe haugone kuderedza uremu nekungodya mashoma macalorie. Iyo inokurumidza metabolism yako, iyo yakawanda macalorie aunopisa. Kuve nekukasika metabolism kunokupa simba uye kunoita kuti unzwe zviri nani. Kana iwe uri kufunga nezve nzira yandinogona kukurumidzira metabolism yangu, verenga mazano ari pasi apa.

Nzira yekumhanyisa Metabolism?

• fambira mberi

Kufamba kwese kwemuviri kunoda macalorie. Iyo inonyanya kushandira iwe uri, yakakwira iyo metabolic rate ichave. Kunyangwe zviitwa zvakakosha sekumira nguva dzose, kufamba-famba kana kuita basa remumba zvinoita mutsauko mukuru mukufamba kwenguva.

Chero ani zvake anoda kuderedza uremu kurovedza muviri nguva dzose anofanira kuita. Asi kufamba-famba ita basa remumba Kunyangwe zviitiko zvakareruka senge fidgeting kana fidgeting zvichabatsira kusimudzira metabolism mukufamba kwenguva.

• Ita maekisesaizi epamusoro-soro

Imwe yemhando dzinonyanya kushanda dzemaekisesaizi ndeyepamusoro-simba kudzidziswa (HIIT). HIIT inosanganisira kukurumidza uye kwakanyanyisa zviitiko senge sprints kana kukurumidza kusunda-ups. Aya maitirwo anobvumira metabolism kushanda nekukurumidza kwete chete panguva yekurovedza muviri, asi kunyangwe mushure mekunge kurovedza muviri kwapera. Izvi zvinonzi afterburn effect.

• Ita maekisesaizi esimba

Imwe yenzira dzekumhanyisa metabolism ndeyekuita maekisesaizi esimba. Kuwedzera kune yakananga mhedzisiro yekurovedza muviri, kurovedza simba kunowedzera tsandanyama. Huwandu hwemhasuru yaunayo hunoenderana zvakananga nechiyero chako chemetabolism. Kusiyana nemafuta mashoma, mhasuru yemhasuru inowedzera zvakanyanya kuwanda kwemakoriyori aunopisa pakuzorora.

• kudya mapuroteni

Kushandisa mapuroteni akakwana kwakakosha kana uchida kuvaka kana kuchengetedza tsandanyama. Protein Kunyange zvazvo ichishanda pamwero we20-30% mukukurumidza kushandiswa kwemasabolism, makhahydrates nemafuta zvinoshanda pamwero we3-10%.

• Usazviuraye nenzara

Calorie restriction inodzikisa mwero wemetabolism. Mhedzisiro iyi inozivikanwa se nzara modhi kana metabolic adapta. Inzira yemuviri yekunzvenga nzara nerufu. Zvidzidzo zvinoratidza kuti kugara uchidya isingasviki 1000 makoriyori kunokonzeresa kudonha kwakanyanya muhuwandu hwemetabolism, kunyangwe mushure mekudya. Semuenzaniso, imwe ongororo inoratidza kuti metabolism inononoka neanosvika 504 macalorie pazuva. Sezvineiwo, kutsanya kwepakati kwakaderedza izvi.

• Zvemvura

Zviri nyore sekufamba-famba kana kunwa girazi remvura inotonhora kuti uwedzere metabolism yako. Zvidzidzo zvakawanda zvinoratidza kuti kunwa mvura kunotungamirira kuwedzera kwenhamba yemakoriyori akapiswa. Kunwa mvura inotonhora kune simba guru kudarika mvura inopisa.

• Yegirini tii kana oolong tii

Green tea ve oolong tea Inoshanda mukumhanyisa metabolism ne4-5%. Aya teas anowedzera kupisa kwemafuta akachengetwa mumuviri ne10-17%. 

• idya zvinonhuhwirira

Zvimwe zvinonhuhwirira zvinokurudzira metabolism. Zvinonhuwira zvinowedzera kunaka kune ndiro pasina chikonzero chekuwedzera munyu uye shuga. hadiyo; Icho chinhu chakakosha chinonhuwira chikafu chinonaka. Nzira imwe sinamoni Iyo spice inoshanda mukumhanyisa metabolism uye inokurudzirwa kupfuudza zvinotapira matambudziko. Maererano netsvakurudzo Tsangamidzi, sinamoni, mhiripiri nhema Zvinonhuwira zvakadai sezvinonhuwira zvinopa mamwe macalorie ekupisa zuva rega rega.

• zvekofi

Zvidzidzo zvakaratidza kuti iyo caffeine iri mukofi inogona kumhanyisa metabolism ne 3-11%. Kufanana negreen tea, inokurudzirawo kupisa mafuta.

• kurara zvakakwana

Kusakwana kwekurara kune zvinopesana nekumhanyisa metabolism uye kunowedzera njodzi yekurema. Kusarara kunowedzerawo havi yezvokudya zvisina kunaka uye zvine macalorie akawanda. 

• idyai panguva imwe chete

Nguva dzekudya dzisina kujairika uye kudya kwakamira kunoita kuti metabolism inonoke. Pane hukama hwepedyo pakati pemetabolism uye chikafu. Kudya chikafu chimwe chete mazuva ese kana kudya rudzi rumwe chete rwechikafu kunokanganisawo kukurumidza uku. Semuenzaniso, panzvimbo yekudya cheese, mazai, maorivhi kwekudya chamangwanani zuva rega rega, unogona kuchinja uye kudya michero. Ichi ndicho chimwe chezvinhu zvinomhanyisa metabolism mukufamba kwenguva.

• kuti kefir

Zvidzidzo zvakaratidza kuti huwandu hwecalcium hunoshanda mukumhanyisa metabolism uye mukurasikirwa nehuremu. Zvigadzirwa zvemukaka zvine zvicherwa zvinodiwa kumuviri. Semuyenzaniso; kefir Nekuda kweprotein yayo uye lecithin yemukati, inosangana ne75% yemazuva ese calcium inoda kana ichidyiwa hafu yerita pazuva.

• Wana vhitamini D yakakwana

Vitamin D inodiwa kuchengetedza tsandanyama tishu, iyo inomhanyisa metabolism.

Zvokudya Zvinokurumidzisa Metabolism

Zvimwe zvekudya zvinomhanyisa metabolism. Iyo inokurumidza iyo metabolism inoshanda, iyo yakawanda macalorie anopiswa uye zviri nyore kubvisa mafuta asingadiwi emuviri. Hezvino zvikafu zvinomhanyisa metabolism izvo zvinokubatsira kuti udzike uremu…

• Zvokudya zvine mapuroteni

uye, hoveZvokudya zvine mapuroteni zvakaita semazai, zvigadzirwa zvemukaka, nyemba, nzungu, nembeu zvinokurumidzisa metabolism kwemaawa akati wandei. Inoita izvi nekuita kuti muviri ushandise simba rakawanda kuagaya.

• Zvokudya zvakapfuma musimbi, zinc uye selenium

Iron, zinc uye selenium imwe neimwe inoita basa rakasiyana asi rakakosha zvakaenzana mukushanda kwakanaka kwemiviri yedu. Chinhu chinowanzoitika pazvicherwa zvitatu izvi ndechekuti; Izvo zvinodiwa pakushanda kwakakodzera kweiyo thyroid gland, iyo inodzora metabolism. Zvidzidzo simbi, zinc kana seleniumIzvi zvinoratidza kuti kutora mari shoma kunogona kuderedza kukwanisa kwethyroid gland kuburitsa huwandu hwakakwana hwehomoni. Izvi zvinoderedza metabolism. Kubatsira thyroid gland kushanda zvakanaka, zvinodikanwa kudya chikafu chine mamineral aya zvakanyanya zuva nezuva.

• beaver

Capsaicin, kemikari inowanikwa mupepper, inomhanyisa metabolism nekuwedzera huwandu hwemacalorie uye mafuta anopiswa.

• kofi

Zvidzidzo zvakaratidza kuti iyo caffeine inowanikwa mukofi inogona kubatsira kukurumidza metabolic rate nekusvika 11%. Zvidzidzo zvitanhatu zvakasiyana, zvingangoita 270 mg pazuva (yakaenzana nemakapu matatu ekofi) caffeine vakawana kuti vanhu vanozvidya vanopisa 100 ekuwedzera macalorie pazuva.

• muriwo

Lentil, Malegumes akadai sepizi, chickpeas, bhinzi nenzungu akanyanya kuwanda muprotein kana zvichienzaniswa nezvimwe zvirimwa zvekudya. Kudya mapuroteni kunobvumira muviri kupisa macalorie akawanda. Pamusoro pezvo, pizi, bhinzi, nenyemba zvine amino acid inogona kubatsira kuwedzera huwandu hwemacalorie anopiswa panguva yekugaya. glutamine Rine.

• Zvinonhuwira

Zvimwe zvinonhuwira zvinofungidzirwa kuti zvine zvinhu zvinobatsira, kunyanya mukumhanyisa metabolism. Semuenzaniso, tsvakurudzo inoratidza kuti kupera 2 gramu yeupfu hweginger mumvura inopisa uye kuinwa nekudya kunogona kubatsira kupisa 43 mamwe makorikori kupfuura kunwa mvura inopisa chete. 

• Kocoa uye chokoreti yakasviba

Chokoreti yakasviba uye cocoa chikafu chinonaka chinogona kubatsira kusimudzira metabolism. Koco inokurudzira kushandiswa kwemafuta kune simba.

• Apple cider vhiniga

Apple cider vhiniga inokurumidza metabolism. Zvidzidzo zvakasiyana-siyana zvemhuka zvakaratidza kuti vhiniga inonyanya kushanda pakuwedzera huwandu hwemafuta anopiswa kuti awane simba. Mukuwedzera, apple cider vhiniga inobatsira kuderedza uremu nemabhenefiti akadai sekunonoka kubuda kwegastric uye kuwedzera manzwiro ekuguta.

• Kokonati mafuta

Kokonati mafuta yakakwirira mumaketani epakati triglycerides (MCTs). Apo MCTs inobatwa, inoenda zvakananga kuchiropa kuti ishandurwe kuva simba. Izvi zvinoita kuti isanyanya kuchengetwa semafuta. MCTs zvakare ine mukana wekuwedzera metabolic rate.

• Moss

MossIcho chitubu chikuru cheiodine, chicherwa chakakosha pakugadzirwa kwehomoni yethyroid uye kushanda kwakakodzera kweiyo thyroid gland. Mahomoni ethyroid ane mabasa akasiyana-siyana anogadzirisa metabolic rate. Kugara uchinwa mashizha emugungwa kunobatsira kusangana nezvinodiwa zveiodine uye kushanda nekumhanya kwakanyanya kwemasabolism.

Zvinwiwa Zvinowedzera Metabolism

Zvokudya uye zvinwiwa zvine mhedzisiro yemafungiro, havi uye kusvinura (zvese pfungwa nemuviri). Kusarudza chikafu chakakodzera uye chinwiwa chinomhanyisa metabolism. Kana iyo metabolism inoshanda nekukurumidza; Inobatsira kuderedza uremu uye kudzora uremu. Zvinwiwa zvinomhanyisa metabolism zvinosanganisira:

• Su

Kumwa mvuraInomhanyisa metabolism, inobatsira kupisa macalorie. 

• Mvura inopisa uye lemon

Kunwa lemon yakasanganiswa nemvura inopisa mangwanani padumbu risina chinhu kunowedzera metabolism, kunobatsira kupisa macalorie, pamwe nekuchenesa chiropa. Nokuda kweizvi, mushure mokumuka mangwanani, zvakakosha kunwa musanganiswa wemvura inopisa uye mandimu mukati memaminitsi gumi nemashanu ekutanga.

• kofi

Kofi, caffeine content Inokurudzira metabolism. Zvidzidzo zvinoshuma kuti kunwa caffeine kune inosimudzira mashandisiro emagetsi uye inomhanyisa metabolism.

• Green tea 

Green teaMakatechini, ayo anobatsira chirimwa makomisheni anowanikwa muuchi, anomhanyisa metabolism. 

• detox mvura

Yakagadzirwa nemichero nemiriwo inokurumidza metabolism detox mvuraPaunenge uchichenesa muviri, inowedzerawo mwero wemetabolism. 

• rooibos chai

rooibos chai Inomhanyisa metabolism, inobatsira kupisa macalorie akawanda paunenge wakarara.

• matcha tea

rudzi rwe green tea matcha tea, Nekuda kweiyo inobatsira chirimwa makomisheni mune izvo zviri mukati, inobatsira kuderedza uremu nekumhanyisa metabolism.

• muto wegrapefruit

bhuratifuruZvinonyatsozivikanwa kuti hupfu inoderedza kudya uye inobatsira kukurumidza metabolism uye kuputsa insulin kuramba. Muto wemuchero une maitiro akafanana.

• Ginger tea

Kuwedzera ginger pakudya uye ginger chai Kunwa zvinwiwa kunodzora kuda kudya, kunowedzera tembiricha yemuviri uye kunomhanyisa metabolism.

• Pineapple juice

chihengeIine bromelain, chinhu chinobatsira kugaya uye kuderedza kuzvimba. Muto wemuchero unoderedza kuputika. Inobatsirawo kudzvinyirira chido, inosimbisa hutachiona uye inomhanyisa metabolism.

Kwakabva: 1, 2, 3