Zamkatimu
Mawu oti "metabolism" nthawi zonse amatsagana ndi nkhani zambiri zokhudzana ndi kuonda. Aliyense amadziwa kuti metabolism yabwino (metabolism) imathandizira kuchotsa mwachangu kunenepa kwambiri. Thupi lanu likamathamanga kwambiri mukamadya, kumachepetsa chiopsezo chonenepa kwambiri. Komabe, njira zamagetsi zofulumira sizongothandiza kokha pankhani yolemetsa, komanso thanzi la thupi lanu.
Metabolism imatha kungothamangitsa, komanso kuchepa. Kotero, chomwe chingachedwetse metabolism?
Kodi mungachepetse bwanji metabolism?
1. Osati kuchita
Ngati mukufuna kuchepetsa kagayidwe kake, muiwale zamaphunziro. Makamaka za zolemera ndi mapulogalamu a HIIT. Monga mukudziwa, ma dieters amalangizidwa kuti azichita masewera olimbitsa thupi osati odziwika okha chifukwa chowotcha mafuta, komanso kuti afulumizitse kagayidwe kake, chifukwa kwambiri zolimbitsa thupi zimayambitsa njira zamagetsi mthupi. Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kuti thupi liziyenda bwino, koma ngati mukufuna izi, mutha kupatula masewerawa m'miyoyo yawo.
2. Kudya puloteni pang'ono
Kuyamwa kwa mapuloteni ndi thupi kumawononga ma calories ambiri. Kuphatikiza apo, zomanga thupi ndizofunikira kwambiri zomangira minofu yanu. Palibe kulimbitsa thupi komwe sikungakuthandizeni kukhala ndi minofu, ngati simudya mapuloteni. Koma kodi izi zimakhudza bwanji kagayidwe kake? Mpumulo minofu ya minofu imatentha ma calories ambirikuposa minofu yamafuta, chifukwa chake kuchuluka kwa minofu yanu kagayidwe kanu kofulumira. Izi zikutanthauza kuti ngati mukufuna kuchepetsa kagayidwe kake, iwalani zamapuloteni komanso zosavuta pa carbs.
3. Osati kugona
Ngati mukufuna kuchepetsa kagayidwe kake, muiwale za kugona kwa nthawi yayitali. Mukamagona mokwanira, thupi lanu limayamba kukula mwamphamvu hormone cortisol (mahomoni opsinjika), omwe amawononga minofu. Chifukwa chake, kusowa tulo pafupipafupi kumabweretsa kuchepa kwa minofu ya minofu, motero kumachepetsa kagayidwe kake. Mudzagona maola ochepera 7-8 - ndikudzitsimikizira kuti mukuchepetsa thupi.
4. Kukhala pamadyedwe osiyanitsa
Njira yotsimikizika yochepetsera kuchepa kwa thupi ndi kudya zakudya zopatsa mphamvu zopatsa mphamvu (idyani zoperewera zopitilira 20% zamtengo watsiku ndi tsiku). Chifukwa chiyani zakudya zopatsa mafuta ochepa zimachepetsa kuchepa kwama metabolism? Mukachepetsa thupi chakudya, chimayamba kuwotcha mafuta ndi mphamvu zopindika ngati mungaganizire. Koma m'malo mwake ichepetsa kagayidwe kake, osagwiritsidwa ntchito kwambiri kuti asunge zinthu zofunika pamoyo wawo mtsogolo. Ndipo mukamachepetsa kuchuluka kwa chakudya, m'pamenenso amalimbana ndikuchepetsa kagayidwe kake.
5. Osamwa madzi okwanira
Njira zamagetsi zimachitika ndikutenga nawo gawo kwamadzi, chifukwa chake ngati kayendedwe kake sikokwanira mthupi, kagayidwe kachakudya kamachepetsa. Poyamba madzi amapita kukonzanso ziwalo zofunika: chiwindi, impso, ubongo, ndi kagayidwe kake kagayidwe - ndi mfundo zotsalira. Chifukwa chake, njira ina yochepetsera kagayidwe kake ndikuchepetsa kugwiritsa ntchito madzi (kumbukirani kuti chiyerekezo cha tsiku ndi tsiku pa munthu 1.5-2 malita a madzi).
6. Osati kudya fiber
Pakukonza CHIKWANGWANI thupi limagwiritsa ntchito mphamvu zowonjezera, ndikuligaya pang'onopang'ono, zomwe zimathandiza kukhalabe ndi thanzi mulingo woyenera shuga pa nthawi yayitali. Chifukwa chake ngati mukufuna kuchepetsa kagayidwe kake, muchepetse kudya zakudya zomwe zili ndi fiber: zipatso, ndiwo zamasamba, chimanga kuchokera ku mbewu zonse, nyemba, mtedza, mbewu. Mwa njira, zomwe zili ndi fiber ndizambiri.
7. Palibe Chakudya cham'mawa
Kwambiri pa kagayidwe amakhudzidwa ndi chakudya cham'mawa. M'mawa thupi lanu limadzuka, ndipo ndi iye kudzutsa njira zonse zamagetsi. Cholinga chachikulu cha Chakudya cham'mawa ndi kudzaza mphamvu atakhala opanda chakudya kwa nthawi yayitali komanso osalola kuti thupi liyambe kuyambitsa katemera. Chakudya cham'mawa chiyenera kupereka mphamvu kwa maola angapo pasadakhale zomwe zingakuthandizeni Kudzuka kagayidwe kake. Koma ngati muli ndi cholinga chosiyana, chomwe ndi kuchepetsa kagayidwe kake, inu Chakudya cham'mawa, mutha kudumpha bwinobwino.
8. Konzani nthawi zonse masiku osala kudya
Zochita zomwe ma dieters ambiri amakonda sizikonzedwa kuti azikonzekera masiku a "zagorye", ndikuchepetsa zovuta za mawonekedwe awo, kenaka konzani masiku osala kudya. Ngati mukuganiza kuti njira iyi ndibwino kuti muchepetse kunenepa, mukulakwitsa. Koma kudabwitsa thupi ndikupangitsa kutsika kwa kagayidwe kake kuchokera pazosiyanazi, ndizotheka. Thupi limangokhala lokhazikika komanso losalala, koma osati "tsiku lopanda kanthu - tsikulo kwambiri."
9. Mowa
Pogwiritsira ntchito zakumwa zoledzeretsa ngakhale pang'ono pang'ono thupi silimangochepetsa kagayidwe kake komanso limasiya kuwotcha mafuta pogwiritsa ntchito mphamvu ya minofu ya minofu. Kuphatikiza apo, mowa umachepetsa kupanga kukula kwa hormone, testosterone, zomwe zimakhudza mwachindunji kukula kwa minofu. Chifukwa chake mowa umapangitsa kuti kagayidwe kake kachedwetsedwe.
10. Lumpha chakudya
Kudya chakudya kumathandizanso kuti muchepetse thupi. Kuswa chakudya pafupipafupi kumatha kukhala munthawi yogwira pomwe kumakhala kovuta kusiya zopanga. Koma pamene thupi silikulandira chakudya kwa nthawi yayitali, limaphatikizapo njira yopulumutsa ndipo amachepetsa kagayidwe kake. Ngati mumakonda kudya nthawi yayitali komanso kusadya, mumachedwetsa kagayidwe kamene munapereka.
Ngati mukufuna kuchepetsa kagayidwe kake, mutha kutsatira malangizo awa. Koma ngati mukufuna kuonda, yesetsani kuyendetsa bwino njira zosinthira.
Onaninso: Chakudya chamasewera. Chowonadi chokhudza zakudya ndi kulimbitsa thupi.