Indlela Yokusheshisa I-Metabolism? Ukudla Okusheshisa I-Metabolism

I-Metabolism ukusabela kwamakhemikhali kumaseli omzimba aguqula ukudla kube amandla. Yinjini yamakhemikhali esigcina siphila. Izinga le-metabolic liyahlukahluka kumuntu nomuntu. Labo abanama-metabolism ahamba kancane bagcina ama-calories njengamafutha. Ngakolunye uhlangothi, labo abane-metabolism esheshayo bashisa ama-calories engeziwe. Kungakho ukusheshisa imetabolism kuyadingeka kulabo abafuna ukunciphisa umzimba. Ngakho kanjani ukusheshisa imetabolism? 

Iyini iMetabolism?

I-Metabolism ibhekisela kuzo zonke izinqubo zamakhemikhali emzimbeni. Umzimba udinga amandla ahlinzekwa yi-metabolism ukuze wenze yonke into kusukela ekuhambeni ukuya ekucabangeni nasekukhuleni. I-Metabolism iyisenzo sokulinganisa esibandakanya izinhlobo ezimbili zemisebenzi eyenzekayo ngesikhathi esisodwa:

• Ukwakha izicubu zomzimba kanye nezitolo zamandla (okuthiwa i-anabolism)
• Ukudiliza izicubu zomzimba nezitolo zamandla ukuze uthole uphethiloli owengeziwe wemisebenzi yomzimba (okuthiwa i-catabolism)

Liyini Isilinganiso Se-Metabolic?

Izinga le-Metabolic yinani lama-calories ashiswe ngesikhathi esinikeziwe. Lesi sivinini siwela ezigabeni ezimbalwa:

• Isilinganiso se-Basal Metabolism (BMR): Izinga le-metabolic ngesikhathi sokulala noma sokuphumula. Isilinganiso esincane sokugayeka kokudla esidingekayo ukuze kugcinwe amaphaphu ephefumula, inhliziyo iphampe, ubuchopho buminyene, nokufudumala komzimba.

• Izinga lokuphumula le-metabolic (RMR): Isilinganiso esincane se-metabolic esisivumela ukuthi siphile futhi sisebenze lapho siphumule. Ngokwesilinganiso, kubalwa i-50-75% yezindleko zekhalori ephelele.

• Umphumela wokushisa wokudla (TEF): Inani lama-kilojoule ashiswa umzimba wethu ngenkathi uwagaya. I-TEF ivamise ukumela cishe u-10% wesamba sezindleko zamandla.

• Umphumela oshisayo wokuzivocavoca. (TEE): Ukwenyuka kwama-calories ashiswe ngesikhathi sokuzivocavoca.

• Umsebenzi ongawuvivinyi we-thermogenesis. (KUHLE): Inani lamakhalori adingekayo kweminye imisebenzi ngaphandle kokuzivocavoca.

Ibalwa kanjani i-Basal Metabolism? 

I-basal metabolic rate inani lamandla umuntu awachitha ngosuku ngenkathi ephumule. Ngamanye amazwi, kungamandla umzimba owasebenzisayo ukuze ugcine ukusebenza kwezitho zawo. Uma uzama ukunciphisa, ukugcina noma ukukhuluphala, udinga ukwazi ukubala kwe-basal metabolic rate (BMR).

Izinga le-basal metabolism lithintwa izinto eziningi eziguquguqukayo - ubulili, ubudala, ubude nesisindo kuyizinto ezibaluleke kakhulu. Kodwa iphesenti lamafutha omzimba wakho, ukudla, nemikhuba yokuzivocavoca nakho kunendima.

Kukhona ifomula abangayisebenzisa bobabili abesilisa nabesifazane ukubala i-basal metabolism. Ifomula yokubala yesilinganiso se-metabolic ihlukile kwabesilisa nabesifazane. Isibalo sezinga le-metabolic nsuku zonke simi kanje:

I-Basal Metabolic Rate Formula

• Kwabesifazane: 665+(9.6 x isisindo sakho ngamakhilogremu)+(1.7 x ubude bakho ngamasentimitha)-(4.7 x ubudala)
• Kwabesilisa: 66+(13.7 x isisindo sakho ngamakhilogremu)+(5 x ubude bakho ngamasentimitha)-(6.8 x ubudala)

Amandla asetshenziselwa i-basal metabolism enza cishe u-60-70% wamandla omzimba. Ngemva kokubala isilinganiso se-basal metabolic ukuze uthole isamba sezindleko zakho zansuku zonke zamandla:

I-Basal Metabolism Calorie Calculator

• Okwempilo ethule: 1.40 noma 1.50 x izinga le-basal metabolic
• Kulabo abenza ukuzivocavoca okulinganiselwe izikhathi ezingu-3-4 ngesonto: 1.55 noma 1.65 x izinga le-basal metabolic
• Kubantu abakhuthele abasebenzisa izikhathi ezingaphezu kwezi-4: 1.65 noma 1.75 x izinga le-basal metabolic
• Kulabo abasebenzisa isikhathi esingaphezu kwehora elingu-6 izikhathi ezingu-7-1 ngesonto: 1.75 noma 2 x izinga le-basal metabolic

Ungakwazi ukubala inani lamandla owadingayo ukuze uwathathe nsuku zonke ngamakhalori ngokusebenzisa amafomula.

Ngokunjalo, masenze isibonelo sokubala;

• Ake sibale isilinganiso se-basal metabolic kanye nezindleko zansuku zonke zamandla zowesifazane obude bakhe buyi-160 cm, isisindo 60 kg, neminyaka engama-30 ubudala.

Ukubalwa kwesilinganiso se-basal metabolic;

• 665+(9.6 x isisindo sakho ngamakhilogremu)+(1.7 x ubude bakho ngamasentimitha)-(4.7 x ubudala)

ngokwefomula;

• 665+(9.6×60)+(1.7×160)-(4.7×30)= 1372 (isilinganiso se-basal metabolic salo muntu)

Inani lamandla okufanele lisetshenziswe nsuku zonke;

• Uma lo muntu ehlezi: ama-calories angu-1920
• Uma lo muntu enza umzimba olinganiselayo izikhathi ezi-3-4 ngesonto: ama-calories angu-2126
• Uma umuntu osebenzayo osebenzisa izikhathi ezingaphezu kwezi-4: ama-calories angu-2263
• Uma umuntu osebenzisa ihora eli-6 izikhathi ezingu-7-1 ngesonto: ama-calories angu-2401

Ngokwesibonelo; Owesifazane oneminyaka engu-30 ubude obungu-60 kg no-160 cm, onokuphila okungapheli, uthola amafutha uma edla ama-calories angaphezu kuka-1920 ngosuku, futhi elahlekelwa isisindo uma ethatha ama-calories angaphansi kuka-1920.

Izinto Ezithinta Isilinganiso Se-Metabolic

Ngokuvamile, kunezici ezithile ezithinta izinga lokugaya;

• ubudala: Njengoba sikhula, izinga le-metabolic liyancipha. Lesi ngesinye sezizathu esenza abantu bakhuluphale njengoba bekhula.
• Ubunzima bemisipha: Uma unesisindo somzimba esiningi, ama-calories amaningi owashisa.

• Usayizi womzimba: Uma umkhulu, ama-calories amaningi uwashisa.

• Izinga lokushisa lemvelo: Lapho umzimba uchayeka emakhazeni, kufanele ushise ama-calories engeziwe ukuze izinga lokushisa lomzimba lingehli.

• Umsebenzi womzimba: Konke ukunyakaza komzimba kushisa ama-calories. Lapho usebenza kakhulu, amakhalori amaningi uwashisa. Lena indlela ephumelela kakhulu yokusheshisa imetabolism.

• Izinkinga zeHormonal: I-Cushing's syndrome ve i-hypothyroidism Kungenye yezinto ezinciphisa i-metabolism futhi kwandisa ingozi yokuzuza isisindo.

Kungani izinga le-metabolic lihlukile?

Izinga le-metabolic linqunywa ngesikhathi sokuzalwa. Abanye abantu bazalwa benemetabolism esheshayo kunabanye. I-Genetics yisona sizathu esibaluleke kakhulu salesi sivinini. Kuyahlukahluka futhi kuye ngeminyaka yomuntu, indawo akuyo kanye nokuziphatha kwakhe. 

Kungani i-metabolism ihamba kancane?

I-metabolism esheshayo ibaluleke kakhulu ekunciphiseni isisindo. Kodwa-ke, okunye ukudla okungalungile kanye nemikhuba yokuphila kubangela ukuthi imetabolism ihambe kancane. Izinto ezibangela i-slow metabolism yilezi:

• Ukudla ama-calories ambalwa kakhulu kubeka umzimba esimweni sokulamba, kunciphisa izinga lokushiswa kwekhalori futhi kubambezele umzimba.
• ukungadli amaprotheni anele
• ukunganyakazi noma ukungazivocavoci
• ukungalali ngokwanele
• Ukusebenzisa iziphuzo ezinoshukela njalo
• iminyaka yobudala

Ukusheshisa imetabolism ukuze ulahlekelwe isisindo

Ukulahlekelwa isisindo kuncike ekusheshiseni imetabolism. Awukwazi ukwehlisa isisindo ngokudla ama-calories ambalwa. Ngokusheshisa i-metabolism yakho, ama-calories amaningi uwashisa. Ukuba ne-metabolism esheshayo kukunikeza amandla futhi kukwenza uzizwe ungcono. Uma ucabanga ukuthi ngingasheshisa kanjani imetabolism yami, funda iziphakamiso ezingezansi.

Indlela Yokusheshisa I-Metabolism?

• Qhubeka

Konke ukunyakaza komzimba kudinga ama-calories. Uma usebenza kakhulu, izinga le-metabolic lizoba phezulu. Ngisho nemisebenzi eyisisekelo njengokuma njalo, ukuhambahamba noma ukwenza umsebenzi wasendlini yenza umehluko omkhulu ngokuhamba kwesikhathi.

Noma ubani ofuna ukuncipha ukuvivinya umzimba njalo kufanele enze. Kodwa ukuhambahamba yenza umsebenzi wasekhaya Ngisho nemisebenzi elula efana nokugedla noma ukugoba izosiza ukukhulisa umzimba ngokuhamba kwesikhathi.

• Yenza ukuzivocavoca okukhulu

Enye yezindlela eziphumelela kakhulu zokuzivocavoca umzimba ukuqeqeshwa okunamandla aphezulu (HIIT). I-HIIT ibandakanya imisebenzi esheshayo futhi eqine kakhulu efana nokugijima noma ukusunduza okusheshayo. Le misebenzi ivumela i-metabolism ukuthi isebenze ngokushesha hhayi kuphela ngesikhathi sokuzivocavoca, kodwa ngisho nangemva kokuzivocavoca sekuphelile. Lokhu kubizwa nge-afterburn effect.

• Yenza izivivinyo zamandla

Enye yezindlela zokusheshisa i-metabolism ukwenza izivivinyo zamandla. Ngaphezu komphumela oqondile wokuzivocavoca, ukuzivocavoca kwamandla kwandisa imisipha. Inani lemisipha onayo lihlobene ngokuqondile nesilinganiso sakho se-metabolic. Ngokungafani ne-fat mass, i-muscle mass ikhulisa kakhulu inani lamakholori owashisa ngesikhathi sokuphumula.

• udle amaprotheni

Ukudla inani elanele lamaprotheni kubalulekile uma ufuna ukwakha noma ukugcina imisipha yemisipha. amaprotheni Nakuba isebenza ngesilinganiso se-20-30% ekusheshiseni umzimba, ama-carbohydrate namafutha asebenza kahle ngesilinganiso se-3-10%.

• Ungazilambi

Ukukhawulelwa kwekhalori kwehlisa izinga le-metabolic. Lo mphumela waziwa ngokuthi imodi yokulamba noma ukulungiswa kwe-metabolic. Kuyindlela yomzimba yokugwema indlala nokufa okungenzeka. Ucwaningo lukhombisa ukuthi ukudla njalo ama-calories angaphansi kwe-1000 kubangela ukwehla okukhulu kumazinga we-metabolic, ngisho nangemva kokudayetha. Isibonelo, ucwaningo oluthile lubonisa ukuthi i-metabolism yehlisa ijubane ngamakhalori afika ku-504 ngosuku. Kuyathakazelisa ukuthi ukuzila ukudla ngezikhathi ezithile kwawunciphisa lo mphumela.

• Okamanzi

Kulula njengokuhamba ngezinyawo noma ukuphuza ingilazi yamanzi abandayo ukuze uthuthukise i-metabolism yakho okwesikhashana. Ucwaningo oluningi lubonisa ukuthi amanzi okuphuza aholela ekwandeni kwenani lama-calories ashisiwe. Ukuphuza amanzi abandayo kunomphumela omkhulu kunamanzi ashisayo.

• Okwetiye eliluhlaza noma itiye le-oolong

Itiye elihlaza ve tea oolong Isebenza ngempumelelo ekusheshiseni imetabolism ngo-4-5%. Lawa tiye andisa ukushiswa kwamafutha agcinwe emzimbeni ngo-10-17%. 

• udle ukudla okubabayo

Ezinye izinongo ziwukudla okuqinisa umzimba. Izinongo zengeza ukunambitheka ezitsheni ngaphandle kwesidingo sokwengeza usawoti kanye noshukela. garlic; Kuyisinongo esibalulekile sokudla okumnandi. Ngendlela efanayo isinamoni Kuyisinongo esisebenzayo ekusheshiseni i-metabolism futhi kunconyelwe ukwedlula izinkinga ezimnandi. Ngokusho kocwaningo ujinja, isinamoni, upelepele omnyama Izinongo ezifana nezinongo zinikeza ama-calories engeziwe okumele ashiswe nsuku zonke.

• okwekhofi

Ucwaningo luye lwabonisa ukuthi i-caffeine ekhofi ingasheshisa umzimba ngo-3-11%. Njengetiye eliluhlaza, liphinde likhuthaze ukushiswa kwamafutha.

• lala ngokwanele

Ukungalali ngokwanele kunomphumela ophambene ekusheshiseni i-metabolism futhi kwandisa ingozi yokuzuza isisindo. Ukuqwasha futhi kukhulisa ukulangazelela ukudla okungenampilo nokunekhalori ephezulu. 

• idla kanyekanye

Izikhathi zokudla ezingajwayelekile kanye nokudla okumile kubangela ukuthi imetabolism ihambe kancane. Kunobudlelwano obuseduze phakathi kwemetabolism kanye nokudla okunomsoco. Ukudla ukudla okufanayo nsuku zonke noma ukudla uhlobo olufanayo lokudla nakho kunomthelela kulesi sivinini. Ngokwesibonelo, esikhundleni sokudla ushizi, amaqanda, iminqumo kwasekuseni nsuku zonke, ungashintsha futhi udle izithelo. Lokhu kungenye yezinto ezisheshisa i-metabolism ngokuhamba kwesikhathi.

• ku-kefir

Ucwaningo luye lwabonisa ukuthi inani le-calcium liyasebenza ekusheshiseni i-metabolism kanye nenqubo yokulahlekelwa isisindo. Imikhiqizo yobisi iqukethe amaminerali adingekayo emzimbeni. Ngokwesibonelo; kefir Ngenxa yokuqukethwe kwayo kwamaprotheni kanye ne-lecithin, ihlangabezana nama-75% wesidingo sansuku zonke se-calcium uma idliwa uhhafu welitha ngosuku.

• Thola uvithamini D owanele

I-Vitamin D iyadingeka ukuze kuvikelwe izicubu zemisipha, ezisheshisa i-metabolism.

Ukudla Okusheshisa I-Metabolism

Okunye ukudla kusheshisa imetabolism. Lapho i-metabolism isebenza ngokushesha, ama-calories engeziwe ashiswa futhi kuba lula ukususa amafutha omzimba angadingeki. Nakhu ukudla okusheshisa imetabolism okuzokusiza ulahlekelwe isisindo…

• Ukudla okunamaprotheni amaningi

futhi, inhlanziUkudla okunothe ngamaprotheni njengamaqanda, imikhiqizo yobisi, okusanhlamvu, amantongomane, nembewu kuyasheshisa ukugaya ukudla amahora ambalwa. Lokhu ikwenza ngokwenza umzimba usebenzise amandla amaningi ukuze uwagaye.

• Ukudla okucebile nge-iron, i-zinc ne-selenium

I-iron, i-zinc, ne-selenium ngayinye idlala indima ehlukile kodwa ebaluleke ngokulinganayo ekusebenzeni kahle kwemizimba yethu. Iphuzu elivamile lalezi zimbiwa ezintathu; Kuyadingeka ukuze kusebenze kahle indlala yegilo, elawula imetabolism. Izifundo yensimbi, zinc noma seleniumLokhu kusikisela ukuthi ukuthatha amanani aphansi kungase kunciphise amandla endlala yegilo ukukhiqiza amanani anele amahomoni. Lokhu kunciphisa i-metabolism. Ukuze usize indlala yegilo isebenze kahle, kuyadingeka ukudla ukudla okuqukethe la mamineral kakhulu nsuku zonke.

• pepper

I-Capsaicin, ikhemikhali etholakala kupelepele, isheshisa imetabolism ngokwandisa inani lama-calories namafutha ashisiwe.

• ikhofi

Ucwaningo luye lwathola ukuthi i-caffeine etholakala ekhofini ingasiza ukusheshisa izinga le-metabolic ngokufika ku-11%. Izifundo eziyisithupha ezahlukene, okungenani ama-270 mg ngosuku (okulingana nezinkomishi ezintathu zekhofi) i-caffeine bathole ukuthi abantu abayisebenzisayo bashisa ama-calories engeziwe ayi-100 ngosuku.

• ugaye

I-Lentil, Imifino efana nophizi, uphizi, ubhontshisi namantongomane inamaprotheni amaningi uma iqhathaniswa nokunye ukudla kwezitshalo. Ukudla amaprotheni kuvumela umzimba ukuba ushise amakholori amaningi. Ngaphezu kwalokho, uphizi, ubhontshisi, nodali kuqukethe i-amino acid engasiza ekwandiseni inani lama-kilojoule ashiswa ngesikhathi sokugayeka kokudla. i-glutamine Iqukethe.

• Izinongo

Ezinye izinongo kucatshangwa ukuthi zinempahla enenzuzo, ikakhulukazi ekusheshiseni i-metabolism. Isibonelo, ucwaningo lubonisa ukuthi ukuncibilikisa amagremu angu-2 empushana yejinja emanzini ashisayo nokuwuphuza ngokudla kungasiza ukushisa amakholori angu-43 ngaphezu kokuphuza amanzi ashisayo kuphela. 

• I-cocoa noshokoledi omnyama

Ushokoledi omnyama futhi i-cocoa iwukudla okumnandi okungasiza ukukhulisa umzimba. I-cocoa ikhuthaza ukusetshenziswa kwamafutha ukuze uthole amandla.

• I-Apple cider uviniga

I-Apple cider uviniga isheshisa imetabolism. Ucwaningo lwezilwane oluhlukahlukene lubonise ukuthi uviniga uphumelela kakhulu ekwandiseni inani lamafutha ashisiwe ukuze athole amandla. Ngaphezu kwalokho, i-apula cider uviniga isiza ukwehlisa isisindo ngezinzuzo ezifana nokunciphisa ukuphuma kwesisu nokwandisa umuzwa wokusutha.

• Amafutha kakhukhunathi

Amafutha kakhukhunathi high in medium chain triglycerides (MCTs). Lapho ama-MCT emuncwa, aya ngqo esibindini ukuze aguqulwe abe amandla. Lokhu kwenza kube mancane amathuba okuthi agcinwe njengamafutha. Ama-MCTs nawo anamandla okwandisa izinga lokugayeka kokudla.

• Moss

MossIwumthombo omkhulu we-iodine, amaminerali abalulekile ekukhiqizeni amahomoni egilo kanye nokusebenza kahle kwendlala yegilo. Amahomoni egilo anemisebenzi ehlukahlukene elawula izinga lokugayeka kokudla. Ukusetshenziswa njalo kwezimila zasolwandle kusiza ukuhlangabezana nezidingo ze-iodine nokusebenza ngesivinini esiphezulu se-metabolism.

Iziphuzo Ezithuthukisa I-Metabolism

Ukudla neziphuzo kunemiphumela ezwakalayo esimweni semizwa, isifiso sokudla kanye nokuqapha (kokubili ngokwengqondo nangokomzimba). Ukukhetha ukudla neziphuzo ezifanele kusheshisa imetabolism. Uma i-metabolism isebenza ngokushesha; Isiza ukunciphisa umzimba nokulawula isisindo. Iziphuzo ezisheshisa i-metabolism zihlanganisa:

• Su

Amanzi okuphuzaIsheshisa imetabolism, isiza ukushisa ama-calories. 

• Amanzi ashisayo nolamula

Ukuphuza ilamula exutshwe namanzi ashisayo ekuseni esiswini esingenalutho kusheshisa imetabolism, kusize ukushisa ama-calories, kanye nokuhlanza isibindi. Ngenxa yalokhu, ngemva kokuvuka ekuseni, kuyadingeka ukuphuza ingxube yamanzi ashisayo nelamula phakathi kwemizuzu engu-15 yokuqala.

• ikhofi

Ikhofi, okuqukethwe kwe-caffeine Ivuselela i-metabolism. Ucwaningo lubika ukuthi ukuphuza i-caffeine kunomphumela ovuselelayo ekusetshenzisweni kwamandla futhi kusheshise imetabolism.

• Itiye elihlaza 

Itiye elihlazaAma-Catechins, ayizithako zezitshalo ezizuzisayo ezitholakala ojuni, asheshisa umzimba. 

• amanzi e-detox

Kwenziwe ngezithelo nemifino esheshisa i-metabolism amanzi e-detoxNgenkathi ihlanza umzimba, ibuye inyuse izinga le-metabolic. 

• itiye le-rooibos

itiye le-rooibos Isheshisa i-metabolism, isiza ukushisa ama-calories engeziwe ngenkathi ulele.

• itiye le-matcha

uhlobo lwetiye eliluhlaza itiye le-matcha, Ngenxa yezinhlanganisela zezitshalo ezizuzisayo kokuqukethwe kwaso, kusiza ukwehlisa isisindo ngokusheshisa imetabolism.

• ijusi yamagilebhisi

ubhamubhamuKuyaziwa ukuthi ufulawa uvimbela ukudla futhi usiza ukusheshisa imetabolism futhi uphule ukumelana ne-insulin. Ijusi yesithelo inezakhiwo ezifanayo.

• Itiye le-ginger

Ukwengeza i-ginger ekudleni kanye itiye le-ginger Iziphuzo zokuphuza zilawula isifiso sokudla, zikhuphule izinga lokushisa lomzimba futhi zisheshise imetabolism.

• Ijusi likaphayinaphu

uphayinaphuIqukethe i-bromelain, into esiza ukugaya futhi yehlise ukuvuvukala. Ijusi yesithelo inciphisa ukuqunjelwa. Kuyasiza futhi ukucindezela isifiso sokudla, kuqinisa amasosha omzimba futhi kusheshise imetabolism.

Izithenjwa: 1, 2, 3