Okuqukethwe
Igama elithi "metabolism" lihambisana njalo nemibhalo eminingi ekhuluma ngokuncipha. Wonke umuntu uyazi ukuthi kune-metabolism enhle (imetabolism) enikela ukususa ngokushesha isisindo esiningi. Ngokushesha umzimba wakho ukucubungula ukudla okudliwe, kwehlisa ingozi yokuthola isisindo esiningi. Kodwa-ke, izinqubo ezisheshayo ze-metabolic azigcini ngokusekelwa okuhle endabeni yokwehla kwesisindo, kepha futhi nempilo yomzimba wakho.
I-Metabolism ayikwazi ukusheshisa kuphela, kepha futhi yehlisa ijubane. Ngakho-ke, yini enganciphisa umzimba?
Ungayinciphisa kanjani imetabolism yakho?
1. Hhayi ukuzijwayeza
Uma ufuna ukunciphisa ijubane lomzimba, khohlwa ngokuqeqeshwa. Ikakhulu ngezinsimbi nezinhlelo ze-HIIT. Njengoba wazi, ama-dieters ayelulekwa ukuthi angazivocavoci umzimba hhayi kuphela ngokushisa amakhalori, kodwa futhi nokusheshisa imetabolism, ngoba kukhulu ukuzivocavoca umzimba kusebenze izinqubo zokuguqula umzimba emzimbeni. Ukuzivocavoca njalo kusiza ukusheshisa imetabolism yakho, kepha uma unentshisekelo kulokhu, ungakhipha umdlalo ezimpilweni zabo.
2. Ukudla iphrotheni elincane
Ukumuncwa kwamaprotheni ngumzimba kusebenzisa ama-calories amaningi. Ngaphezu kwalokho, amaprotheni yizinto eziyisisekelo zokwakha imisipha yakho. Akukho ukuzivocavoca okuzokusiza ekutholeni ubukhulu bemisipha, uma ungadli amaprotheni. Kepha lokhu kuthinta kanjani imetabolism? Ekuphumuleni izicubu zemisipha zishisa ama-calories amaningikunezicubu ezinonile, ngakho-ke iphesenti eliphakeme lemisipha yemetabolism yakho izoshesha. Lokhu kusho ukuthi uma ufuna ukunciphisa ijubane lomzimba, khohlwa ngamaprotheni futhi kulula kuma-carbs.
3. Hhayi ukulala
Uma ufuna ukunciphisa ijubane lomzimba, khohlwa ngokulala isikhathi eside. Uma ulele ngokwanele, umzimba wakho uqala ukukhula ngamandla i-hormone cortisol (i-hormone yokucindezela), ehla imisipha. Ngakho-ke, ukuntuleka okuvamile kokulala kuholela ekwehliseni izicubu zemisipha, ngaleyo ndlela kunciphisa imetabolism. Uzolala ngaphansi kwamahora angu-7-8 - uziqinisekise ukuthi umzimba wakho uhamba kancane.
4. Ukuhlala ekudleni okungafani nemibala
Enye indlela eqinisekile yokunciphisa umzimba wakho ukujwayeza ukudla okunekhalori eliphansi (yidla ukusilela kwama-calories angaphezu kwama-20% wenani lansuku zonke). Kungani ukudla okuphansi kwekhalori kunciphisa umzimba? Uma ukhawulela umzimba ekudleni, uqala ukushisa amanoni ngamandla aphindwe kabili njengoba ubungacabanga. Kepha kunalokho kubambezela imetabolism, ukusetshenziswa okuphansi kangaka ukugcina izinsiza zokuziphilisa esikhathini esizayo. Futhi lapho ukhawulela ngokwengeziwe umzimba wakho wokudla, kulapho emelana ngokwengeziwe futhi anciphise imetabolism.
5. Ungadli amanzi anele
Izinqubo ze-metabolic zenzeka ngokubandakanyeka okuqondile kwamanzi, ngakho-ke lapho kunganele ukugeleza emzimbeni, izinga lokunciphisa umzimba liyehla. Okokuqala amanzi aya ekunakekelweni kwezitho ezibalulekile: isibindi, izinso, ubuchopho, kanye ne-metabolism - nje ngomthetho osalile. Ngakho-ke, enye indlela yokwehlisa ijubane lomzimba ukunciphisa ukusetshenziswa kwamanzi (khumbula ukuthi isilinganiso sansuku zonke esilinganisiwe ngomuntu ngamunye 1.5-2 amalitha amanzi).
6. Ukungayidli imicu
Ekucubunguleni i-fiber umzimba uchitha amandla athe xaxa, nokuwugaya kancane, okusiza ukuwanakekela amazinga aphezulu kashukela egazini esikhathini eside. Ngakho-ke uma ufuna ukunciphisa ijubane lomzimba, nciphisa ukusetshenziswa kwakho kokudla okuqukethe i-fiber: izithelo, imifino, okusanhlamvu okusanhlamvu okuphelele, okusanhlamvu, amantongomane, imbewu. Ngendlela, irekhodi lokuqukethwe kwe-fiber yi-bran.
7. Alikho ibhulakufesi
Kakhulu kakhulu ku-metabolism kuthinteka ngokudla kwasekuseni. Ekuseni umzimba wakho uvuka, futhi naye uvuse zonke izinqubo ze-metabolic. Umgomo oyinhloko weSidlo sasekuseni uwukuthi ukugcwalisa amandla ngemuva kokungabikho kokudla isikhathi eside futhi ungavumeli umzimba ukuba uqale inqubo ye-catabolism. Ukudla kwasekuseni kufanele kunikeze amandla amahora ambalwa kusengaphambili okuzokusiza ukuthi uvuse imetabolism. Kepha uma unenhloso ephikisayo, okungukuthi ukunciphisa ijubane lomzimba, wena Breakfast, ungakweqa ngokuphepha.
8. Hlala uhlela izinsuku zokuzila
Umsebenzi owuthandayo wama-dieters amaningi awuhlelwanga ukuhlelela izinsuku ze- "zagorye", nokunciphisa imiphumela yokuma kwawo, bese uhlela izinsuku zokuzila. Uma ucabanga ukuthi ngale ndlela kuzoba ngcono ukunciphisa umzimba, wenza iphutha. Kepha ukwethusa umzimba futhi kubangele ukwehla kwemetabolism kusuka kulokhu kwehluka, kungenzeka. Umzimba unikeza kuphela izimo ezizinzile futhi ezibushelelezi, kepha hhayi lapho "usuku olungenalutho - usuku lukhulu."
I-9. Utshwala
Ekusetshenzisweni kophuzo oludakayo noma ngemithamo emincane umzimba awugcini nje ngokubambezela imetabolism kodwa futhi uyeka ukushisa amanoni usebenzisa amandla ezicubu zomzimba. Ngaphezu kwalokho, utshwala bunciphisa umkhiqizo ozokusebenzisa, testosterone, okuthinta ngqo izinga lokukhula kwemisipha. Ngakho-ke utshwala bukhulu kakhulu ukuvusa ukubambezeleka komzimba.
10. Yeqa ukudla
Ukweqa ukudla nakho kuholela ekwehliseni ijubane lomzimba. Amakhefu avame kakhulu ekudleni angaba phakathi nosuku lokusebenza lapho kunzima ukuhlukana nenqubo yokukhiqiza. Kepha lapho umzimba ungakutholi ukudla isikhathi eside, kufaka phakathi inqubo yokonga futhi kunciphisa imetabolism. Uma ujwayele ukujwayeza amakhefu amade ekudleni naseqeni ukudla, unciphisa imetabolism oyinikezile.
Uma ufuna ukunciphisa ijubane lomzimba, ungalandela lezi zeluleko. Kepha uma ufuna ukunciphisa umzimba, zama ukusebenzela ukusheshisa kwezinqubo zokushintshana.
Bheka futhi: Ukudla okunomsoco kwezemidlalo. Iqiniso ngokudla nokuqina komzimba.