Metabolism, kapena metabolism m'lingaliro la tsiku ndi tsiku, ndi mlingo umene thupi limagwiritsira ntchito zakudya zomwe zili m'zakudya ndikuzisintha kukhala mphamvu. Anthu omwe ali ndi metabolism yachangu nthawi zambiri amakhala ndi vuto lochepa la kunenepa kwambiri. | | Ngati muli ndi mavuto oterowo, ndipo mukutsimikiza kuti amayamba chifukwa cha kagayidwe kachakudya, yesani kufulumizitsa. Izi zitha kuchitika pogwiritsa ntchito njira zosavuta komanso zaumunthu.
Chinyengo cha mpumulo
Powunika kuchuluka kwa kagayidwe kachakudya, nthawi zambiri amatanthawuza kagayidwe kazakudya popuma - pamene thupi limagwiritsa ntchito zopatsa mphamvu kuti liwonetsetse ntchito zake zofunika. Kupuma, kusunga kutentha kwa thupi, ntchito ya ziwalo zamkati, kukonzanso maselo - njirazi zimapanga 70% ya ndalama zathu za tsiku ndi tsiku.
Ndiko kuti, timathera mphamvu zathu zambiri popanda kukweza chala. Zomwe zimati anthu onse onenepa kwambiri amakhala ndi metabolism pang'onopang'ono sizowona nthawi zonse: kwenikweni, kuchuluka kwa minofu ndi mafupa olemetsa, kumafunikira mphamvu zambiri.
Kusiyana kwa kagayidwe kachakudya pakati pa anthu awiri omwe si amuna kapena akazi okhaokha komanso zaka kungakhale 25%. Kuthamanga kwambiri kwa metabolism pakati pa achinyamata, ndiye kuti mphamvu zake zimayamba kuchepa, pafupifupi 3% pachaka.
Momwe mungakulitsire metabolism yanu?
Idyani chakudya cham'mawa
Kafukufuku akuwonetsa kuti kuyambira tsiku lanu ndi chakudya cham'mawa chopatsa thanzi kumathandizira kagayidwe kake ndi pafupifupi 10%. Kupewa chakudya cham'mawa kumakhala ndi zotsatira zosiyana siyana: Kagayidwe kanu kagayidwe kake kadzagona mpaka mutadya.
Gwiritsani ntchito zonunkhira
Amakhulupirira kuti zinthu monga mpiru ndi tsabola zimatha kusunga kagayidwe kachakudya pamlingo pafupifupi nthawi imodzi ndi theka kuposa masiku onse kwa maola atatu. Izi ndichifukwa choti zokometsera zotentha zimakhala ndi chinthu chomwe chimayambitsa kutulutsa kwa adrenaline ndikufulumizitsa kugunda kwa mtima.
Khalani mwamuna
Mwa amuna, kagayidwe kazakudya ndi pafupifupi 20-30% kuposa akazi. Ali wamng'ono, thupi limawotcha zopatsa mphamvu mofulumira. Mwa akazi, kagayidwe kachakudya kagayidwe kake kamakhala kofulumira kwambiri akafika zaka 15-18, mwa amuna mochedwa pang'ono - pakati pa zaka 18 ndi 21. Pa mimba, kagayidwe imathandizira. Izi zili choncho chifukwa chakuti thupi liyenera kusinthasintha ndi kulemera kowonjezereka komanso panthawi imodzimodziyo kukwaniritsa zosowa zamphamvu za mwana wosabadwa.
Imwani tiyi wobiriwira
Chakumwa chodabwitsachi sichimangothandiza kuthana ndi kutopa, kuwongolera cholesterol ndi shuga, komanso kumathandizira kagayidwe kachakudya ndi 4%. Asayansi amakhulupirira kuti izi zimachitika chifukwa cha kuchuluka kwa makatekini, omwe amapezeka kwambiri mu tiyi wobiriwira kuposa tiyi wakuda. Ma antioxidants awa amathandizira njira za okosijeni wamafuta ndi thermogenesis (kutulutsa kwa kutentha kwa thupi kuti thupi lizitentha komanso kugwira ntchito kwa machitidwe ake). M'mawu osavuta, amathandizira kuwotcha mafuta.
Idyani zomera zam'nyanja
M'dziko lathu, amapezeka mwa mawonekedwe a zakudya zowonjezera. Koma Japanese, Chinese, Greenlandic Eskimos kuyambira zaka zana mpaka zaka zana amadya algae, omwe ali ndi ayodini wambiri, omwe amalimbikitsa chithokomiro. Ndipo iye, nayenso, amawongolera metabolism. Anthu omwe amatenga algae, ngakhale ngati chowonjezera, amakonda kuonda mosavuta komanso mwachangu. Vinyo wathu wa apulo cider viniga amatha kukhala m'malo mwa chinthu chachilendo ichi - amawonedwanso ngati cholimbikitsa kagayidwe kachakudya ndendende chifukwa cha momwe amakhudzira chithokomiro.
Idyani ginger
Kuyambira nthawi zakale, zinthu za tonic zimatchedwa ginger. Masiku ano, izi zatsimikiziridwa ndi sayansi. Kafukufuku wopangidwa ndi asayansi ochokera ku yunivesite ina yaku Britain adawonetsa kuti kumwa ginger wokhazikika muzakudya kumapangitsa kuti thupi lizigwira ntchito molimbika.
Pitani ku sauna kapena chipinda cha nthunzi
Metabolism imafulumizitsa pamene mumadziwonetsera nokha kutentha kwambiri, chifukwa thupi liyenera kugwiritsa ntchito mphamvu kuti likhale lozizira. Panthawi yozizira, mphamvu imafunika kuti pakhale kutentha kwina. Koma, mwatsoka, si anthu ambiri omwe amakopeka ndi madzi osambira ndi kusambira mu dzenje la ayezi, chifukwa cha izi muyenera kukhala ndi khalidwe lamphamvu komanso thanzi labwino.
Pezani mphamvu
Kuchita masewera olimbitsa thupi ndiye njira yachangu komanso yothandiza kwambiri yolimbikitsira kagayidwe kanu. Izi ndi zina chifukwa mukakhala ndi minofu yambiri, metabolism yanu imakwera. Thupi limagwiritsa ntchito mphamvu zambiri kuwirikiza kasanu paminofu kuposa pa minofu ya adipose. Phunzitsani minofu yanu ndipo metabolism yanu idzakuchitirani zina.
Chifukwa chake, mukamachita masewera olimbitsa thupi panjinga kapena kuchita masewera olimbitsa thupi, mumakhala ochepa thupi, ndipo metabolism yanu imayamba. Kukweza zolemera kumathandiza kumanga minofu, yomwe imafulumizitsanso kagayidwe kake ndi pafupifupi 15%. Kuphunzitsa mphamvu kawiri pa sabata kumatha kufulumizitsa kagayidwe kachakudya pafupifupi 9,5%.
Mafuta oyenera
Zingawonekere kuti zakudya zochepa zama calorie ndi njira yolunjika yogwirizana. Ndipotu izi sizili choncho. Kuperewera kwa zopatsa mphamvu kumakhudza makamaka minofu, yomwe imafunikira mphamvu inayake kuti isunge mawonekedwe awo. Minofu imachepa, ndipo mosakayika, ngakhale mutapuma, mumawotcha ma calories ochepa. Zimakhala zozungulira zoyipa, ndipo metabolism imachepa chifukwa chake.
Ephedrine akhoza kumatheka ndi kaphatikizidwe ndi tiyi kapena khofi, amene Imathandizira kuwonongeka kwa mafuta mu maselo. Koma ndiye padzakhala zotsatira zina. Choncho ndi bwino kuti musayese thanzi lanu. Komanso, njira yabwino yolimbikitsira kagayidwe kake ilipo - ndikudya komanso kuchita masewera olimbitsa thupi pafupipafupi. Talankhula kale zamasewera. Mbewu zonse, zipatso zatsopano (makamaka manyumwa ndi mandimu), masamba, ndi nyama zowonda ziyenera kukhala maziko a zakudya zanu. Njira imeneyi imafulumizitsa kagayidwe kachakudya m'thupi pafupifupi gawo limodzi mwa magawo atatu. Zotsatira zake, ndithudi, zidzadalira zaka, minofu ndi kulemera kwa thupi lonse.