Okuqukethwe
Abaningi bethu baqala ukuhlangabezana nomqondo we-metabolism kuphela lapho benesidingo esiphuthumayo sokulahla isisindo ngokushesha futhi kalula. Kunengqondo impela. Kepha, bewazi ukuthi hhayi kuphela isilinganiso sokuncipha, kepha futhi nezinga lempilo yethu lincike ekuguqulweni komzimba.
I-Metabolism nendima yayo empilweni yomuntu
Kuhunyushwe kusuka esiGrekini, igama elithi "i-metabolism"Kusho"ushintsho noma uguquko“. Yena uqobo uyisethi yezinqubo ezibhekele ukuguqulwa kwezakhamzimba zisuka ekudleni ziye emandleni. Ngakho-ke, kungenxa yemetabolism ukuthi zonke izitho nezinhlelo ezisemzimbeni womuntu zisebenza ngempumelelo, futhi ngasikhathi sinye ziyazihlanza futhi ziyaziphilisa.
Ngaphezu kwalokho, umzimba uthinta ngqo umsebenzi wokukhipha amathumbu, kanye nesilinganiso sokumunzwa kwezakhi. Lokhu kusivumela ukuba siphethe ngokuthi hhayi kuphela isilinganiso sokuncipha, kepha nokuzivikela komzimba komuntu kuncike ekugayeni umzimba.
Izici ezithinta isilinganiso semethabolic
Ngokusho kwezazi zokudla okunomsoco, izici eziyinhloko ezithinta izinga lokunciphisa umzimba yilezi:
- 1 ukudla, imikhiqizo yokudla eqondile enomthelela oqondile kumetabolism;
- 2 hydration, noma saturation umzimba uketshezi;
- 3 umsebenzi womzimba.
Kuyathakazelisa ukuthi isikhathi lapho unciphisa ukudla kwakho ikhalori noma uvikela ukudla okunamafutha ukuze wehlise isisindo, ulimaza imetabolism yakho. Ngaphezu kwalokho, umzimba owongelayo ngalezo zikhathi ubiza ama-calories amancane namafutha futhi uvame ukuqala ukuqoqa “izinqolobane” ezingeziwe.
Ngenxa yalokho, umuntu uzizwa ekhathele futhi ethukuthele ngenxa yokushoda kwezakhamzimba, futhi amakhilogremu athe xaxa awapheli. Kungakho izazi zokudla zeluleka ngokugxila ekuzivocavoca umzimba, kunokudla, ngezikhathi zokwehlisa isisindo. Ngaphezu kwalokho, ukusheshisa imetabolism, ama-carbohydrate, amaprotheni, amafutha namaminerali kuyadingeka.
Ngendlela, kungenxa yesimetabolism lapho umuntu eyeka ukubhema angaqala ukukhuluphala ngokushesha. Lokhu kuchazwa iqiniso lokuthi i-nicotine, ukungena emzimbeni, kusheshisa imetabolism. Uma iyeka ukugeleza, le nqubo yehlisa ijubane. Ngakho-ke, odokotela bayeluleka ngalezi zikhathi ukuvuselela imetabolism yakho ngezindlela ezingenabungozi, ikakhulukazi, ngokushintsha indlela odla ngayo, ukunamathela embusweni wamanzi nokuzivocavoca umzimba njalo.
Izithelo kanye ne-metabolism
Mhlawumbe enye yezindlela ezilula futhi ezimnandi kakhulu zokuthuthukisa imetabolism yakho ukwethula izithelo namajikijolo anele ekudleni kwakho. Bafaka umzimba ngamavithamini namaminerali, adlala indima ebalulekile ekusebenzeni kwawo hhayi kuphela.
Kuvela ukuthi ezinye izazi zokudla okunomsoco zahlukanisa zonke izithelo namajikijolo ngamaqembu amaningana ngokusho kwezinga lokuthonya komzimba. Ngakho-ke, kuqokonyiswe okulandelayo:
- Izithelo ezinovithamini C omningi… Le vithamini ithinta izinga lehomoni i-leptin emzimbeni, nayo esiza ukulawula isifiso sokudla kanye nezinqubo ze-metabolic. Leli qembu lihlanganisa: izithelo ezisawolintshi, umango, i-kiwi, ama-blueberries, ama-strawberries, ukwatapheya, utamatisi.
- Izithelo ezinamanzi amaningi - amakhabe, amakhabe, ukhukhamba, njll. Zigcwalisa umzimba ngoketshezi lapho umzimba uncike khona.
- Noma yisiphi esinye isitheloongakuthola. Okukhanyayo futhi okumibalabala, konke kuqukethe ama-carotenoids nama-flavonoid, futhi, kanye ne-hormone leptin, kusiza ukusheshisa imetabolism.
Ukudla okuphezulu okungu-16 ukwenza ngcono imetabolism
I-Oatmeal iyisidlo sasekuseni esiphelele. Ngesamba esikhulu se-fiber ekubunjweni kwayo, isiza ukuthuthukisa ukusebenza kwamathumbu futhi isheshise imetabolism.
Ama-apula aluhlaza. Inketho yokudla okulula kakhulu enenani elikhulu lamavithamini, amaminerali kanye nefayibha.
Um-alimondi. Umthombo wamafutha aphilile angakusiza ukusheshisa imetabolism yakho lapho usetshenziswa ngokulinganisela.
Itiye eliluhlaza. Isiphuzo esihle kakhulu esinokuqukethwe okuphezulu kwama-flavanoid namakatekhini. Yiyo le esiza umzimba ukulwa nezifo eziningi, kubandakanya umdlavuza. Futhi zinomphumela omuhle ekusebenzeni kwesistimu yezinzwa. Ngaphezu kwalokho, iqukethe i-caffeine, esheshisa imetabolism.
Izinongo ezifana nesinamoni, i-curry, upelepele omnyama, imbewu yesinaphi, ujinja nopelepele we-cayenne. Ngokuwangeza ekudleni okuyinhloko, usheshisa i-metabolism yakho ngesigamu. Ngaphezu kwalokho, izinongo zilawula amazinga kashukela egazini, zinciphisa ukudla futhi zikhiphe ubuthi emzimbeni.
Isipinashi. Inani elikhulu levithamini B eliqukethwe kulo linomphumela omuhle esimweni sezicubu zemisipha. Ngokusho kososayensi, izinga le-metabolic nalo lincike kulo.
Ilamuna. Izazi zokudla okunomsoco zeluleka ukwengeza izingcezu zikalamula emanzini okuphuza. Lokhu kuzocebisa umzimba nge-vitamin C futhi kuthuthukise ukusebenza komgudu wamathumbu.
Ikhukhamba. Ukunikeza umthombo wamanzi, amavithamini, amaminerali kanye ne-fiber, kusiza ukugcwalisa umzimba ngamanzi futhi kusheshise imetabolism.
Zonke izinhlobo zeklabishi. Iqukethe amavithamini B, C, i-fiber ne-calcium, lapho kutholakala khona imetabolism nokuzivikela komzimba.
Imidumba. Basiza ukwenza ngcono ukusebenza kwethambo lamathumbu nokusheshisa komzimba.
Ikhofi yisiphuzo esinokuqukethwe okuphezulu kwe-caffeine okungathuthukisa kakhulu umzimba. Khonamanjalo, inomphumela omubi esibindini futhi ikhuthaza ukuqedwa koketshezi emzimbeni. Ukuze ugweme imiphumela emibi, izazi zokudla zitusa ukuphuza izinkomishi ezi-3 zamanzi ezengeziwe enkomishini ngayinye yekhofi.
Inyama engenamafutha. I-turkey, inkukhu, noma unogwaja uzokwenza. Kungumthombo wamaprotheni namafutha athuthukisa impilo yezicubu zemisipha, okubuye kuthinte izinga lomzimba. Izazi zokudla zeluleka ukupheka inyama ngemifino nezinongo ukuze kuzuzwe umphumela omkhulu.
I-yogurt enamafutha amancane ingumthombo wamaprotheni, i-calcium nama-probiotic angasiza ekuthuthukiseni ukusebenza kwamathumbu kanye nesilinganiso semethabolikhi.
Inhlanzi. Iqukethe inani elikhulu lamaprotheni, elinomthelela omkhulu ekuguqulweni komzimba. Kanye ne-omega-3 polyunsaturated fatty acids, enikela ekukhiqizeni i-leptin.
Amanzi isiphuzo esivimbela ukungabi namanzi futhi ngaleyo ndlela sithuthukise imetabolism.
Isithelo segilebhisi. Iqukethe i-thiamine, esheshisa imetabolism.
Iyiphi enye indlela ongasheshisa ngayo imetabolism yakho?
Phakathi kwezinye izinto, ufuzo, ubulili, ubudala, kanye nenkathi yonyaka kuthinta imetabolism. Ngokusho kwesazi sokudla okunempilo uLisa Kon, umzimba ulungisa ngaso sonke isikhathi - isikhathi esithile, ukudla, indlela yokuphila, njll. Isibonelo, “lapho kufika ubusika, kudinga amandla amaningi ukuze kufudumale. Lokhu kusho ukuthi imetabolism iyanda ngalesi sikhathi. "
Kungani-ke sisinda ebusika noma kunjalo, ubuza? Ngokusho kukaLisa, ngalesi sikhathi simane singasebenzi kakhulu, sichithe isikhathi esiningi endlini, ngemfudumalo futhi asiwuniki umzimba ithuba elincane lokusebenzisa ama-calories anqwabelene.
Ngaphezu kwalokho, imetabolism ixhomeke ngqo ekutheni umuntu udla yini ibhulakufesi ekuseni. Lokhu kuchazwa ngeqiniso lokuthi isidumbu sendoda yesimanje sihlelwe ngendlela efanayo nomzimba womuntu wasemgedeni, okwakungatholakali ngaye ukudla kwasekuseni okwasho ukungabi khona kokudla usuku lonke. Lokhu kusho isidingo sokuqongelela “izinqolobane” ngokudla ngakunye okulandelayo. Yize izikhathi sezishintshile, imikhuba yakhe ibisafana.