Zamkatimu
Ambiri aife timayamba kukumana ndi lingaliro la kagayidwe kachakudya pokhapokha akakhala ndi vuto lochepetsa thupi mwachangu komanso mosavuta. Ndizomveka ndithu. Koma, kodi mumadziwa kuti osati kuchuluka kwa kuwonda, komanso moyo wathu umadalira kagayidwe kachakudya.
Metabolism ndi gawo lake m'moyo wamunthu
Otembenuzidwa kuchokera ku Chigriki, liwu lakuti “kagayidwe"Njira"kusintha kapena kusintha“. Iye mwiniyo ndi njira yomwe imayambitsa kusintha kwa zakudya kuchokera ku chakudya kupita ku mphamvu. Chifukwa chake, ndichifukwa cha metabolism kuti ziwalo zonse ndi machitidwe m'thupi la munthu zimagwira ntchito bwino, ndipo panthawi imodzimodziyo imadziyeretsa yokha ndikudzichiritsa yokha.
Kuphatikiza apo, kagayidwe kachakudya kumakhudza mwachindunji ntchito yamatumbo, komanso kuchuluka kwa mayamwidwe a zakudya. Izi zimatipangitsa kuganiza kuti osati kuchuluka kwa kuwonda, komanso chitetezo cha anthu chimadalira kagayidwe kake.
Zinthu zomwe zimakhudza kuchuluka kwa metabolic
Malinga ndi akatswiri azakudya, zinthu zazikulu zomwe zimakhudza kuchuluka kwa metabolic ndi:
- 1 chakudya, ndendende zakudya zakudya zomwe zimakhudza mwachindunji kagayidwe;
- 2 hydration, kapena machulukitsidwe a thupi ndi madzimadzi;
- 3 zolimbitsa thupi.
Chochititsa chidwi n'chakuti, nthawi yomwe mumachepetsa kudya kwa kalori kapena kupewa zakudya zamafuta kuti muchepetse thupi, mukusokoneza kagayidwe kanu. Kuphatikiza apo, chamoyo chambiri nthawi ngati imeneyi chimawononga zopatsa mphamvu komanso mafuta ochepa ndipo nthawi zambiri chimayamba kudziunjikira "zosungira" zina.
Chotsatira chake, munthu amamva kutopa ndi kukwiya chifukwa cha kusowa kwa zakudya, ndipo mapaundi owonjezera samachoka. Ichi ndichifukwa chake akatswiri azakudya amalangiza kuti azichita masewera olimbitsa thupi, osati zakudya, panthawi yochepetsera thupi. Kuphatikiza apo, kufulumizitsa kagayidwe kazakudya, chakudya, mapuloteni, mafuta ndi mchere zimafunikira.
Mwa njira, ndi chifukwa cha kagayidwe kachakudya komwe munthu wosiya kusuta angayambe kunenepa kwambiri. Izi zikufotokozedwa ndi mfundo yakuti chikonga, kulowa m'thupi, kufulumizitsa kagayidwe. Ngati imasiya kuyenda, njirayi imachedwetsa. Chifukwa chake, madokotala amalangiza munthawi ngati izi kuti mulimbikitse kagayidwe kanu m'njira zopanda vuto, makamaka, posintha zakudya zanu, kutsatira malamulo amadzi komanso kuchita masewera olimbitsa thupi pafupipafupi.
Zipatso ndi metabolism
Mwina njira imodzi yosavuta komanso yosangalatsa kwambiri yolimbikitsira kagayidwe kanu ndikubweretsa zipatso ndi zipatso zokwanira muzakudya zanu. Amakhutitsa thupi ndi mavitamini ndi mchere, zomwe zimagwira ntchito yofunika kwambiri pakugwira ntchito kwake osati kokha.
Zikuoneka kuti akatswiri ena azakudya amagawa zipatso zonse ndi zipatso m'magulu angapo malinga ndi momwe zimakhudzira metabolism. Chifukwa chake, zotsatirazi zidawunikidwa:
- Chipatso chokhala ndi vitamini C… Vitaminiyu amakhudza mlingo wa timadzi leptin m'thupi, amene amathandiza kulamulira njala ndi kagayidwe kachakudya njira. Gulu ili likuphatikizapo: zipatso za citrus, mango, kiwi, blueberries, sitiroberi, mapeyala, tomato.
- Chipatso chokhala ndi madzi ambiri - mavwende, mavwende, nkhaka, etc. Amakhutitsa thupi ndi madzi omwe kagayidwe kake kamadalira.
- Chipatso china chirichonsekuti mukhoza kupeza. Zowala komanso zokongola, zonse zimakhala ndi carotenoids ndi flavonoids, ndipo, pamodzi ndi hormone leptin, imathandizira kufulumizitsa kagayidwe kake.
Zakudya 16 zapamwamba zowonjezera metabolism
Oatmeal ndiye chakudya cham'mawa chabwino kwambiri. Ndi kuchuluka kwa fiber mu kapangidwe kake, kumathandizira kukonza matumbo ndikufulumizitsa metabolism.
Maapulo obiriwira. Chakudya chabwino kwambiri chokhala ndi mavitamini ambiri, mchere ndi fiber.
Amondi. Gwero lamafuta athanzi omwe angathandize kufulumizitsa kagayidwe kanu mukawadya pang'ono.
Tiyi wobiriwira. Chakumwa chabwino kwambiri chokhala ndi flavanoids ndi makatekini. Ndiwomaliza omwe amathandiza thupi kulimbana ndi matenda ambiri, kuphatikizapo khansa. Amakhalanso ndi zotsatira zabwino pakugwira ntchito kwa dongosolo lamanjenje. Kuphatikiza apo, imakhala ndi caffeine, yomwe imathandizira kagayidwe kachakudya.
Zonunkhira monga sinamoni, curry, tsabola wakuda, njere za mpiru, ginger, tsabola wa cayenne. Powonjezera pazakudya zazikulu, mumafulumizitsa kagayidwe kanu pakati. Kuonjezera apo, zokometsera zimayang'anira kuchuluka kwa shuga m'magazi, kuchepetsa chilakolako cha kudya komanso kusokoneza thupi.
Sipinachi. Kuchuluka kwa vitamini B komwe kuli mkati mwake kumakhudza kwambiri mkhalidwe wa minofu ya minofu. Malinga ndi asayansi, kuchuluka kwa metabolic kumadaliranso.
Mandimu. Nutritionists amalangiza kuwonjezera magawo a mandimu m'madzi akumwa. Izi zidzalemeretsa thupi ndi vitamini C ndikuwongolera magwiridwe antchito am'mimba.
Mkhaka. Kupereka gwero la madzi, mavitamini, mchere ndi fiber, kumathandiza kuti thupi likhale ndi madzi komanso limathandizira kagayidwe kake.
Mitundu yonse ya kabichi. Lili ndi mavitamini B, C, fiber ndi calcium, pakupezeka komwe kagayidwe kachakudya ndi chitetezo chokwanira zimadalira.
Mbeu. Amathandizira kukonza magwiridwe antchito am'mimba komanso kufulumizitsa metabolism.
Khofi ndi chakumwa chokhala ndi caffeine wambiri chomwe chimatha kusintha kwambiri metabolism. Panthawiyi, zimakhala ndi zotsatira zoipa pa chiwindi ndipo zimalimbikitsa kuchotsa madzimadzi m'thupi. Kuti mupewe zotsatira zoyipa, akatswiri azakudya amalimbikitsa kumwa makapu atatu owonjezera amadzi pa kapu iliyonse ya khofi.
Nyama yowonda. Nkhuku, nkhuku, kapena kalulu zidzachita. Ndi gwero la mapuloteni ndi mafuta omwe amathandizira thanzi la minofu ya minofu, yomwe imakhudzanso kagayidwe kachakudya. Nutritionists amalangiza kuphika nyama ndi masamba ndi zonunkhira kuti akwaniritse zotsatira zazikulu.
Yogurt yotsika mafuta ndi gwero la mapuloteni, calcium ndi ma probiotics omwe angathandize kusintha ntchito ya m'mimba komanso kagayidwe kachakudya.
Nsomba. Lili ndi mapuloteni ambiri, omwe amakhudza kwambiri metabolism. Komanso omega-3 polyunsaturated mafuta acids, omwe amathandizira kupanga leptin.
Madzi ndi chakumwa chomwe chimalepheretsa kuchepa kwa madzi m'thupi ndipo motero amathandizira kagayidwe kachakudya.
Chipatso champhesa. Lili ndi thiamine, yomwe imathandizira kagayidwe kachakudya.
Kodi mungatani kuti mufulumizitse metabolism yanu?
Mwa zina, majini, jenda, zaka, ngakhale nyengo ya chaka zimakhudza kagayidwe kachakudya. Malinga ndi katswiri wa zakudya Lisa Kon, thupi limasintha nthawi zonse - kwa nyengo inayake, zakudya, moyo, ndi zina zotero. Mwachitsanzo, "nyengo yozizira ikafika, imafunika mphamvu zambiri kuti itenthe. Izi zikutanthauza kuti metabolism imakula panthawiyi. “
Chifukwa chiyani timanenepa m'nyengo yozizira, mukufunsa? Malinga ndi Lisa, panthawi ino timangokhala osagwira ntchito, timathera nthawi yambiri m'nyumba, kutentha komanso osapatsa thupi mwayi wochepa wogwiritsa ntchito zopatsa mphamvu zomwe zapezeka.
Komanso, kagayidwe mwachindunji zimadalira ngati munthu kudya kadzutsa m'mawa. Izi zikufotokozedwa ndi mfundo yakuti thupi la munthu wamakono limakonzedwa mofanana ndi thupi la phanga, lomwe kusowa kwa kadzutsa kumatanthauza kusowa kwa chakudya tsiku lonse. Izi zikutanthauza kufunikira kodziunjikira "zosungira" ndi chakudya chilichonse chotsatira. Ngakhale kuti nthawi zasintha, zizoloŵezi zake sizinasinthe.