Uyonyusa njani iMetabolism? Ukutya okukhawulezisa iMetabolism

I-Metabolism kukusabela kweekhemikhali kwiiseli zomzimba eziguqula ukutya kube amandla. Yinjini yemichiza esigcina siphila. Izinga le-metabolic liyahluka kumntu nomntu. Abo banemetabolism ecothayo bagcina iikhalori njengamafutha. Kwelinye icala, abo banemetabolism ekhawulezayo batshisa iikhalori ezininzi. Kungenxa yoko le nto ukukhawuleza imetabolism kuyimfuneko kwabo bafuna ukunciphisa umzimba. Ngoko njani ukukhawuleza imetabolism? 

Yintoni iMetabolism?

I-Metabolism ibhekisela kuzo zonke iinkqubo zeekhemikhali emzimbeni. Umzimba udinga amandla anikezelwe yi-metabolism ukwenza yonke into ukusuka ekushukumeni ukuya ekucingeni nasekukhuleni. I-Metabolism sisenzo sokulungelelanisa esibandakanya iindidi ezimbini zemisebenzi eqhubekayo ngexesha elinye:

• Ukwakha izicubu zomzimba kunye neevenkile zamandla (ezibizwa ngokuba yi-anabolism)
• Ukophula izicubu zomzimba kunye neevenkile zamandla ukufumana amafutha amaninzi kwimisebenzi yomzimba (ebizwa ngokuba yi-catabolism)

Yintoni iMetabolic Rate?

Izinga le-Metabolic linani leekhalori ezitshisiweyo ngexesha elithile. Esi santya siwela kwiindidi ezininzi:

• Umlinganiselo we-Basal metabolic (BMR): Lizinga lemetabolism ngexesha lokulala okanye ukuphumla. Bubuncinane besantya sokutya kwemetaboli efunekayo ukugcina imiphunga iphefumla, intliziyo impompa, ingqondo ixinana, kunye nobushushu bomzimba.

• Ukuphumla kwesantya semetabolism (RMR): Linqanaba elisezantsi lemetabolism elisivumela ukuba siphile kwaye sisebenze ngokuphumla. Ngokomyinge, i-akhawunti ye-50-75% yenkcitho ye-caloric iyonke.

• Impembelelo yeThermic yokutya (TEF): Lixabiso leekhalori ezitshiswa ngumzimba wethu ngelixa usetyisa. I-TEF idla ngokumela malunga ne-10% yenkcitho yamandla iyonke.

• Umphumo we-Thermic wokuzilolonga. (TEE): Ukonyuka kweekhalori ezitshisiweyo ngexesha lokuzilolonga.

• Umsebenzi ongenzi mthambo we-thermogenesis. (KULUNGILE): Inani leekhalori ezifunekayo kwimisebenzi ngaphandle kokuzilolonga.

Ibalwa njani iBasal Metabolism? 

I-Basal metabolic rate sisixa samandla esichithwa ngumntu ngosuku ngelixa ephumle. Ngamanye amazwi, ngamandla asetyenziswa ngumzimba ukugcina ukusebenza kwamalungu awo. Ukuba uzama ukunciphisa, ukugcina okanye ukufumana ubunzima, kufuneka ukwazi i-basal metabolic rate (BMR) calculation.

Izinga le-basal metabolic lichatshazelwa zizinto ezininzi eziguquguqukayo - isini, ubudala, ubude kunye nobunzima yeyona nto ibalulekileyo. Kodwa ipesenti yamafutha omzimba wakho, ukutya, kunye nemikhwa yokuzilolonga nayo idlala indima.

Kukho ifomula enokuthi isetyenziswe ngamadoda kunye nabasetyhini ukubala i-basal metabolism. Ifomula yokubala isantya semetabolism yahlukile kumadoda nabasetyhini. Ubalo lwemihla ngemihla lwemetabolism luhamba ngolu hlobo lulandelayo:

I-Basal Metabolic Rate Formula

• Eyabafazi: 665+(9.6 x ubunzima bakho ngeekhilogram)+(1.7 x ubude bakho ngeesentimitha)-(4.7 x ubudala)
• Eyamadoda: 66+(13.7 x ubunzima bakho ngeekhilogram)+(5 x ubude bakho ngeesentimitha)-(6.8 x ubudala)

Amandla asetyenzisiweyo kwi-basal metabolism enza malunga ne-60-70% yamandla omzimba. Emva kokubala inqanaba le-basal metabolic ukufumana inkcitho yakho yonke yemihla ngemihla yamandla:

I-Basal Metabolism Calorie Calculator

• Ngobomi obungenasiphelo: I-1.40 okanye i-1.50 x isantya se-basal metabolic
• Kwabo benza umthambo ophakathi 3-4 amaxesha ngeveki: I-1.55 okanye i-1.65 x isantya se-basal metabolic
• Kubantu abakhutheleyo abasebenzisa amaxesha angaphezu kwama-4: I-1.65 okanye i-1.75 x isantya se-basal metabolic
• Kwabo bazilolonga ngaphezulu kweyure enye 6-7 amaxesha ngeveki: I-1.75 okanye i-2 x isantya se-basal metabolic

Unokubala ubungakanani bamandla owudingayo ukuba uthathe imihla ngemihla ngeekhalori ngokusebenzisa iifomyula.

Ngokufanelekileyo, masenze umzekelo wokubala;

• Masibale i-basal metabolic rate kunye nenkcitho yemihla ngemihla yamandla yowesifazane obude bakhe buyi-160 cm, ubunzima be-60 kg, kunye neminyaka engama-30 ubudala.

I-Basal metabolic rate calculation;

• 665+(9.6 x ubunzima bakho ngeekhilogram)+(1.7 x ubude bakho ngeesentimitha)-(4.7 x ubudala)

ngokwefomula;

• 665+(9.6×60)+(1.7×160)-(4.7×30)= 1372 (inqanaba lemetabolism yalo mntu)

Ubungakanani bamandla okusetyenziswa yonke imihla;

• Ukuba lo mntu uhlala phantsi: 1920 calories
• Ukuba lo mntu wenza umthambo ophakathi 3-4 amaxesha ngeveki: 2126 calories
• Ukuba umntu osebenzayo osebenzisa amaxesha angaphezu kwama-4: 2263 calories
• Ukuba umntu osebenzisa ngaphezu kwe-6 iyure 7-1 amaxesha ngeveki: 2401 calories

Umzekelo; Umfazi oneminyaka engama-30 ubudala kunye nobude be-60 kg kunye ne-160 cm, onobomi obuhlala phantsi, uyatyeba xa edla ngaphezu kwe-calories ye-1920 ngosuku, kwaye ulahlekelwa ubunzima xa ethatha ngaphantsi kwe-calories ye-1920.

Izinto ezichaphazela umlinganiselo weMetabolic

Ngokubanzi, kukho izinto ezithile ezichaphazela isantya semetabolism;

• yobudala: Njengoko sikhula, izinga le-metabolic liyehla. Esi sesinye sezizathu zokuba abantu batyebe njengoko bekhula.
• Ubunzima bezihlunu: Ubuninzi bemisipha onayo, ngakumbi iikhalori ozitshisayo.

• Ubungakanani bomzimba: Okukhona umkhulu, kokukhona utshisa iikhalori ezininzi.

• Ubushushu bendalo esingqongileyo: Xa umzimba ubonakala ngokubanda, kufuneka utshise iikhalori ezininzi ukugcina ubushushu bomzimba bungawi.

• Umsebenzi womzimba: Zonke iintshukumo zomzimba zitshisa iikhalori. Okukhona usebenza, kokukhona utshisa iikhalori ezininzi. Le yeyona ndlela isebenzayo yokukhawulezisa imetabolism.

• Ukuphazamiseka kweHormonal: I-Cushing's syndrome ve hypothyroidism Ngenye yezinto ezinciphisa imetabolism kunye nokwandisa umngcipheko wokufumana ubunzima.

Kutheni le nto isantya semetabolism yahlukile?

Umlinganiselo wometabolism umiselwa ekuzalweni. Abanye abantu bazalwa benemetabolism ekhawulezayo kunabanye. I-Genetics sesona sizathu sibalulekileyo sesi santya. Ikwahluka ngokuxhomekeke kwiminyaka yomntu, indawo ahlala kuyo kunye nokuziphatha kwakhe. 

Kutheni imetabolism icotha?

Ukukhawuleza kwemetabolism kubaluleke kakhulu ekulahlekeni kwesisindo. Nangona kunjalo, ukutya okungalunganga kunye neendlela zokuphila kubangela ukuba imetabolism icothe. Izinto ezibangela ukucotha kwemetabolism zezi:

• Ukutya iikhalori ezimbalwa kakhulu kubeka umzimba kwimodi yendlala, ukunciphisa izinga lokutsha kweekhalori kunye nokunciphisa imetabolism.
• ukungatyi iiprotheyini ezaneleyo
• ukungahambi okanye ukungazilolongi
• ukungalali ngokwaneleyo
• Ukusebenzisa iziselo ezineswekile rhoqo
• ukukhula ngeminyaka

Ukukhawuleza imetabolism ukunciphisa umzimba

Ukulahlekelwa ubunzima kuxhomekeke ekukhawuleziseni imetabolism. Awukwazi ukunciphisa umzimba ngokutya iikhalori ezimbalwa. Ukukhawuleza kwemetabolism yakho, ngakumbi iikhalori ozitshisayo. Ukuba nemetabolism ekhawulezayo kukunika amandla kwaye kukwenza uzive ungcono. Ukuba ucinga malunga nendlela endinokukhawulezisa ngayo imetabolism yam, funda iingcebiso ezingezantsi.

Uyonyusa njani iMetabolism?

• Qhubeka

Zonke iintshukumo zomzimba zifuna iikhalori. Okukhona usebenza kakhulu, kokukhona unyuka izinga lometabolism. Kwanemisebenzi esisiseko efana nokuma rhoqo, ukuhambahamba okanye ukwenza umsebenzi wasekhaya kwenza umahluko omkhulu ekuhambeni kwexesha.

Nabani na ofuna ukunciphisa umzimba umthambo rhoqo kufuneka ndenze. Kodwa ukuhambahamba yenza umsebenzi wasekhaya Kwanemisebenzi elula efana ne-fidgeting okanye i-fidgeting iya kunceda ukunyusa imetabolism ekuhambeni kwexesha.

• Yenza umthambo ophezulu kakhulu

Enye yezona ndlela zisebenzayo zokuzilolonga luqeqesho oluphezulu (HIIT). I-HIIT ibandakanya imisebenzi ekhawulezayo kunye neqatha kakhulu njengokubaleka okanye ukutyhala ngokukhawuleza. Le misebenzi ivumela imetabolism ukuba isebenze ngokukhawuleza kungekuphela nje ngexesha lokuzilolonga, kodwa nasemva kokuba umthambo uphelile. Oku kubizwa ngokuba yi-afterburn effect.

• Yenza imithambo yamandla

Enye yeendlela zokukhawulezisa imetabolism kukwenza umthambo wamandla. Ukongeza kwisiphumo esithe ngqo sokuzilolonga, ukuzivocavoca kwamandla kwandisa ubunzima bemisipha. Umthamo wezihlunu onawo uhambelana ngqo nesantya sakho sokutya. Ngokungafaniyo nobunzima bamafutha, ubunzima bemisipha bunyusa kakhulu inani leekhalori ozitshisayo xa uphumle.

• yitya iprotheni

Ukutya inani elaneleyo leprotheyini kubalulekile ukuba ufuna ukwakha okanye ukugcina ubunzima bemisipha. protein Nangona isebenzayo kwizinga le-20-30% ekukhawuleziseni imetabolism, i-carbohydrates kunye namafutha asebenzayo kwizinga le-3-10%.

• Musa ukuzilambisa

Uthintelo lwekhalori lwehlisa izinga lokutya ukutya. Esi siphumo saziwa ngokuba yimo yendlala okanye ukulungiswa kwemetabolism. Yindlela yomzimba yokuphepha indlala nokufa okunokubakho. Uphononongo lubonisa ukuba ukutya rhoqo okungaphantsi kwe-1000 yeekhalori kubangela ukwehla okukhulu kumazinga e-metabolic, nasemva kokutya. Ngokomzekelo, olunye uhlolisiso lubonisa ukuba imetabolism ithoba isantya ukuya kutsho kwii<em>kilojoule ezingama-504 ngosuku. Okubangel 'umdla kukuba, ukuzila ukutya okwethutyana kunciphise esi siphumo.

• Ngamanzi

Kulula njengokuhambahamba okanye ukusela iglasi yamanzi abandayo ukonyusa okwethutyana imetabolism yakho. Izifundo ezininzi zibonisa ukuba amanzi okusela akhokelela ekwandeni kwenani leekhalori ezitshisiweyo. Ukusela amanzi abandayo kunempembelelo enkulu kunamanzi ashushu.

• Kuba iti eluhlaza okanye iti oolong

Iti eluhlaza ve iti oolong Isebenza ngempumelelo ekukhawuleziseni imetabolism ngo-4-5%. Ezi tea zandisa ukutshiswa kwamafutha agcinwe emzimbeni nge-10-17%. 

• ukutya ukutya okuneziqholo

Ezinye iziqholo kukutya okomeleza imetabolism. Iziqholo zongeza incasa kwiitya ngaphandle kwemfuneko yokongeza ityuwa kunye noshukela. igalikhi; Sisinongo esiyimfuneko kwizitya ezimnandi. Ngendlela efanayo isinamon Sisinongo esisebenzayo ekukhawuleziseni imetabolism kwaye kucetyiswa ukuba kudlule iingxaki ezimnandi. Ngokutsho kophando ijinja, isinamoni, ipelepele emnyama Iziqholo ezifana neziqholo zibonelela ngeekhalori ezongezelelweyo ukuba zitshiswe yonke imihla.

• ukwenzela ikofu

Izifundo zibonise ukuba i-caffeine kwikofu inokukhawulezisa imetabolism nge-3-11%. Njengeti eluhlaza, ikwakhuthaza ukutshiswa kwamafutha.

• lala ngokwaneleyo

Ukungalali ngokwaneleyo kunempembelelo echaseneyo ekukhawuleziseni imetabolism kunye nokwandisa umngcipheko wokufumana ubunzima. Ukuphuthelwa nako kwandisa ukunqwenela ukutya okungenampilo kunye nokutya okunekhalori ephezulu. 

• yitya ngaxeshanye

Amaxesha okutya angaqhelekanga kunye nokutya okumileyo kubangela ukuba imetabolism ihlehlise. Kukho ubudlelwane obusondeleyo phakathi kwemetabolism kunye nesondlo. Ukutya ukutya okufanayo yonke imihla okanye ukutya uhlobo olufanayo lokutya nako kuchaphazela esi santya. Ngokomzekelo, endaweni yokutya ushizi, amaqanda, iminquma kwisidlo sakusasa yonke imihla, unokutshintsha kwaye utye iziqhamo. Le yenye yezinto ezikhawulezisa imetabolism kwixesha elide.

• kwi-kefir

Uphononongo lubonise ukuba isixa se-calcium siyasebenza ekukhawuleziseni imetabolism kunye nenkqubo yokunciphisa umzimba. Iimveliso zobisi zineeminerali eziyimfuneko kumzimba. Umzekelo; kefir Ngenxa yeprotheyini kunye nomxholo we-lecithin, idibana ne-75% yemfuno ye-calcium yemihla ngemihla xa isetyenziswe isiqingatha selitha ngosuku.

• Fumana ivithamin D eyaneleyo

I-Vitamin D iyimfuneko ukukhusela izicubu zomzimba, ezikhawuleza imetabolism.

Ukutya okukhawulezisa iMetabolism

Okunye ukutya kukhawulezisa imetabolism. Ukukhawuleza ukusebenza kwemetabolism, iikhalori ezininzi zitshiswe kwaye kulula ukulahla amafutha angafunekiyo emzimbeni. Naku ukutya okukhawulezisa imetabolism okuya kukunceda unciphise umzimba…

• Ukutya okuneprotheyini eninzi

kunye, intlanziUkutya okuneprotheyini eninzi okufana namaqanda, iimveliso zobisi, iimbotyi, amandongomane, kunye nembewu kukhawuleza imetabolism kangangeeyure eziliqela. Ikwenza oku ngokwenza umzimba usebenzise amandla angakumbi ukuwetyisa.

• Ukutya okutyebileyo kwi-iron, i-zinc kunye ne-selenium

I-iron, i-zinc, kunye ne-selenium nganye idlala indima eyahlukileyo kodwa ebaluleke ngokulinganayo ekusebenzeni kakuhle kwemizimba yethu. Inqaku eliqhelekileyo kwezi zimbiwa zintathu; Kuyimfuneko ekusebenzeni ngokufanelekileyo kwe-thyroid gland, elawula i-metabolism. Izifundo demir, zinc okanye seleniumOku kubonisa ukuba ukuthatha izixa eziphantsi kunokunciphisa isakhono sedlala lengqula ukuvelisa izixa ezaneleyo zeencindi zamadlala. Oku kunciphisa imetabolism. Ukunceda i-thyroid gland isebenze ngokufanelekileyo, kuyimfuneko ukutya ukutya okuqulethe ezi minerali kakhulu imihla ngemihla.

• pepper

I-Capsaicin, ikhemikhali efumaneka kwipepile, ikhawulezisa imetabolism ngokwandisa inani leekhalori kunye namafutha atshiswe.

• coffee

Uphononongo lufumanise ukuba i-caffeine efumaneka kwikofu inokunceda ukukhawulezisa isantya semetabolism ukuya kuthi ga kwi-11%. Izifundo ezintandathu ezahlukeneyo, ubuncinci i-270 mg ngosuku (elingana neekomityi ezintathu zekofu) icaffeine bafumanisa ukuba abantu abadlayo batshisa 100 iikhalori ezongezelelweyo ngosuku.

• Iimbotyi

Ilentile, Iimbotyi ezifana nee-ertyisi, ii-chickpeas, iimbotyi kunye namandongomane ziphezulu kakhulu kwiprotheyini xa kuthelekiswa nokunye ukutya kwezityalo. Ukutya iiprotheni kuvumela umzimba ukuba utshise iikhalori ezininzi. Ukongezelela, ii-ertyisi, iimbotyi kunye neentlumayo zine-amino acid enokunceda ukwandisa inani leekhalori ezitshiswayo ngexesha lokwetyisa. iglutamine Ine.

• Izinongo

Ezinye iziqholo zicingelwa ukuba zineepropathi eziluncedo, ngakumbi ekukhawuleziseni imetabolism. Ngokomzekelo, uphando lubonisa ukuba ukuchithwa kwe-2 grams ye-ginger powder emanzini ashushu kunye nokusela ngokutya kunokuncedisa ukutshisa i-43 yeekhalori ngaphezu kokusela amanzi ashushu yedwa. 

• I-cocoa kunye netshokolethi emnyama

Itshokholethi emnyama kunye ne-cocoa kukutya okumnandi okunokunceda ukunyusa imetabolism. I-cocoa ikhuthaza ukusetyenziswa kwamafutha kumandla.

• Apple cider iviniga

Apple cider iviniga ikhawulezisa imetabolism. Uphononongo lwezilwanyana ezahlukeneyo lubonise ukuba iviniga iyasebenza ngakumbi ekwandiseni inani lamafutha atshiswe amandla. Ukongeza, i-apile cider iviniga inceda ukunciphisa umzimba kunye neenzuzo ezifana nokucotha ukukhupha isisu kunye nokwandisa ukuvakalelwa.

• Ioli yekokonathi

Ioli yekokonathi eziphezulu kwikhonkco eliphakathi triglycerides (MCTs). Xa i-MCTs ifakwe, iya ngqo kwisibindi ukuze iguqulwe ibe amandla. Oku kwenza ukuba kube lula ukugcinwa njengamafutha. Ii-MCTs zikwanako nokunyusa izinga le-metabolic.

• Moss

MossIngumthombo omkhulu we-iodine, iminerali ebalulekileyo kwimveliso yehomoni ye-thyroid kunye nokusebenza ngokufanelekileyo kwe-thyroid gland. Iihomoni ze-thyroid zinemisebenzi eyahlukeneyo elawula izinga lokutya. Ukusetyenziswa rhoqo kwezilwanyana zaselwandle kunceda ukuhlangabezana neemfuno ze-iodine kunye nokusebenza ngesantya esiphezulu semetabolism.

Iziselo Ezonyusa iMetabolism

Ukutya nokusela kuneziphumo ezivakalayo kwimo, ukuthanda ukutya kunye nokuphaphama (zombini engqondweni nasemzimbeni). Ukukhetha ukutya okufanelekileyo kunye nesiselo kukhawuleza imetabolism. Ukuba i-metabolism isebenza ngokukhawuleza; Inceda ukunciphisa umzimba kunye nokulawula ubunzima. Iziselo ezikhawulezisa imetabolism ziquka:

• Su

Amanzi oselaIkhawulezisa imetabolism, inceda ukutshisa iikhalori. 

• Amanzi ashushu kunye nemon

Ukusela i-lemon exutywe namanzi ashushu ekuseni kwisisu esingenalutho kukhawuleza imetabolism, inceda ukutshisa iikhalori, kunye nokucoca isibindi. Kule nto, emva kokuvuka ekuseni, kuyimfuneko ukusela umxube wamanzi ashushu kunye nemon kwimizuzu eyi-15 yokuqala.

• coffee

Kofu, umxholo we-caffeine Ivuselela i-metabolism. Uphononongo luxela ukuba i-caffeine intake inefuthe elikhuthazayo kwinkcitho yamandla kwaye ikhawulezisa imetabolism.

• Iti eluhlaza 

Iti eluhlazaIiCatechins, eziluncedo kwizityalo ezifumaneka kubusi, zikhawulezisa imetabolism. 

• amanzi e-detox

Yenziwe ngeziqhamo kunye nemifuno ekhawulezisa imetabolism amanzi e-detoxNgelixa ucoca umzimba, ikwanyusa izinga le-metabolic. 

• iti yerooibos

iti yerooibos Ikhawulezisa imetabolism, inceda ukutshisa iikhalori ezininzi ngelixa ulele.

• iti yematcha

uhlobo lweti eluhlaza iti ye-matcha, Ngombulelo kwiikhompawundi zezityalo ezincedo kumxholo wayo, kunceda ukunciphisa umzimba ngokukhawulezisa imetabolism.

• incindi yeediliya

grapefruitKuyaziwa ukuba umgubo unciphisa ukutya kwaye unceda ukukhawulezisa imetabolism kunye nokuphula ukuxhatshazwa kwe-insulin. Ijusi yesiqhamo ineempawu ezifanayo.

• Iti yejinja

Ukongeza i-ginger kwizidlo kunye iti yejinja Iziselo zokusela zilawula ukutya, zonyusa ubushushu bomzimba kwaye zikhawulezise imetabolism.

• Ijusi yephayinapile

IinanayiIqulethe i-bromelain, into enceda ukugaya kunye nokunciphisa ukuvutha. Ijusi yesiqhamo iyanciphisa ukuqunjelwa. Kwakhona kunceda ukucinezela ukutya, ukuqinisa ukhuseleko kunye nokukhawuleza imetabolism.

Umthombo: 1, 2, 3