Chikonzero nei Vakatambira uye Vashandi Vakuru Vakuru
Kuparara kwemagetsi, nzara yemafungiro, uye kuora kurasikirwa kushandiswa mazwi anoshandurudzwa anoshandiswa kurondedzera kunonoka kwemasabolism. Vanhu vakuru vanoshingaira nevatambi vari kurwisana nezvinetso zvechokwadi zvekusakwanisa kuderedza uremu. Pasinei nokuti muviri unorevei kana kupedza muviri, kuderedza muviri kunoratidzika kunge kusingakwanisi.
Mhinduro yacho inogona kunge yakajeka sokudya kwako nekudya. Muviri womunhu unonzwisisa kukosha kwezvokudya zvekudya uye kukosha kwemakori . Inonyatsozivawo kana kushandiswa kwesimba kuburikidza nekurovedza muviri kuwedzera pasina mafuta akakodzera kutsigira izvo zvinoda.
Idu metabolism inomhanya zvakanaka kana simba rinowanikwa uye izvo zvabuda zvichienderana. Kunzwisisa metabolism ichava danho rinokosha pakugadzirisa kukanganisa kwemagetsi.
Kunzwisisa Metabolism
Kunzwisisa kuti metabolism inoshanda sei mumuviri wedu ichave yakakosha kudzivisa kukanganisa kwemagetsi. Izvi zvinotevera mazwi mashomanana anokosha ekuziva pamusoro pesabolism:
Kuzorora kwehuwandu hwemagetsi (RMR) : muzinga muviri wedu unopisa simba (makoriri) pazororo kana mune zvisingabatsiri.
Basal metabolic rate (BMR) : yakafanana ne RMR uye yakashandiswa zvakasiyana. BMR iyo iyo muviri wedu unopisa simba (makoriri) pazororo kana mune zvisiri zvekuita. BMR nhoroondo ye50-70% ye simba kana koriyori inodaidzwa nemuviri zuva rega rega. Madzimai anoda anenge 1200-1400 makori uye varume 1400-1800 makoriori zuva rimwe nerimwe kuitira kuti muviri uite zvakanaka.
Chiito chekushandisa mari (AEE ): chiyero chemakori kana simba iyo muviri inoshandisa munguva yekuita basa sekuita muviri. Mutengo wacho uchasiyana kubva pa15% kusvika kumusoro 50% zvichienderana nehupenyu hwomutambo kune mutambi. Kazhinji, chiyero ichi chinomiririra anenge 20% emasimba ayo muviri wedu unoshandisa.
Izvozvo zvinokonzerwa nehuwandu hwezvokudya (TEF) : chiyero chemakoriyumu kana simba rinodiwa kugadzira, kuunganidza nekuparadzira mishonga mumuviri wedu. TEF inokwana anenge 10 kusvika ku20% yezuva rega rega rekushandisa simba rekushandisa uye inoshandiswa pane macronutrient. Puroteni inoda huwandu hwemhepo huripo hunoshandiswa kubva kune 20 kusvika ku30%.
Metabolism Basics
Zvinhu zvakawanda zvinogona kuchinja mararamiro edu anosanganisira kudya kudya uye kuwedzerwa muviri.
Kutsvakurudza kwakaratidza kuti zvinodhaka zvinoderedza zvinogona kutadzisa metabolism yedu iyo inowanzopindura. Uyezve, vazhinji vasingazivi kudya kudya kunokonzera kuderedza simba rinobudiswa nokuti makoriri ari kupiswa munguva yekudya. Kudya makorikwani asina kukwana pamwe nehutemikisi yezvokudya kunogona kubva mumuviri wedu mune nzara mamiriro.
Kuwedzera muviri kunogonawo kuchinja kushandiswa kwemasabolism. Kana isu tichipa makorikori akakwana kuti titsigire chengetedzero yedu yebhaibheri (BMR) uye hapana chinhu chebasa, izvi zvinogona kuva nemigumisiro yakaipa pamabasa emuviri. Kubatsira hakugoni kuchengetedzwa pasina mafuta akakwana. Idu metabolism haikwanise kuvhara simba rakakwana kuti ushande mishonga isina kukwana makori.
Kurasikirwa kwemahombekombe kunogona kukanganisawo kushandiswa kwemasabolism. Kana tikarasikirwa nemafuta muviri wedu unopindura nekuedza kuunza muviri kuti uite zvakanaka (homeostasis). Kuderedza mafuta mumuviri chinhu chikuru , asi kwete kana chaitika nokukurumidza. Zvinokurudzirwa kubvumira nguva yemuviri wedu kuti ichinje kugadziriswa kwemagetsi kana mafuta. Kurasikirwa kwehuwandu hwemunhu kusvika kune matatu mapaundi evhiki kunoratidzirwa kuti tisaita kuora mwoyo kwemasabetism edu.
Kurasikirwa uremu zvakakurumidza kunogona kukanganisa mararamiro edu. Mumuviri wedu unotambura kuti udzoke zvakare uye unodzivirira kuwedzera kurasikirwa nekuderedza utachiona hwehutano nekuderedza nervous system system. Isu tinopindura nekudzivirira mamwe makoriyori uye kuwedzerwa kwekuita zvekuita tichitarisira kukurudzira kuora kurasikirwa. Pasingazvizivi, tinovhiringidza utachiona hwehutano uye nervous system function zvakare.
Kushungurudzika mahomoni kunogona kuchinja mararamiro edu. Apo mutumbi uri kuitika isingagadziriswi ne caloric uye kushandiswa kwekuwedzera, inowedzera kuchinja nekuwedzera cortisol nekuderedza testosterone. Zvidzidzo zvakaratidza mahomoni aya kutadzisa metabolism uye inokanganisa kukwanisa kwedu kuderedza uremu.
Apo tichiedza kuderedza mafuta emuviri, tinowanzobatanidza huwandu hwekureruka kwemaitiro zvinogona kukonzera kukanganisa kwemagetsi. Mumuviri wedu uchapindura kuburikidza nekushandisa musimba simba uye kubatisisa pamafuta ekuchengetedza. Muhupenyu hwedu hwekurasikirwa uye kudikanwa kwemuviri wemafuta, zvinoda nzira yekuenzanisa.
Tinoda kuderedza mafuta uye muviri wedu unoda kuve nechokwadi kuti tine simba rakawanda rekushanda zvakanaka. Muviri uri kungogadzirisa kuti usapona uye uchaita zvaunotarisira kuita kuti izvozvo zviitike. Apo patinoita shanduko mukudya kana kudya muviri, muviri wedu uchapindura nekugadzirisa uye ndiyo iyo inoshanda.
Kuparara Kwemagetsi Anotanga Sei
Kuisa mafuta akawanda kunogona kutirega isu tichizvidya mwoyo uye tichida kurasikirwa naro nekukurumidza. Chimiro chakatsvaga chinogona kuwana nzira yekushandisa nzira dzakarurama dzokuderedza mafuta emuviri. Chinangwa chedu ndechekurasikirwa nekukurumidza kwekutakura uye kusafunganya pamusoro peshoko rinoshandiswa.
Tinotanga nokuderedza caloric kudya kunodya hafu yekoriji yezvokudya zvedu zvezuva nezuva. Sezvo munhu izvi zvinogona kureva panzvimbo yekudya makirogiramu 3000 pazuva, ikozvino uri kunyura mumamera makumi matanhatu nemazana matanhatu. Izvozvowo ndezvechokwadi kumudzimai anodya 2200 makoriori pazuva uye achiveura pasi kusvika 1200 makori.
Kuti kuvhara mafuta kukurumidze, awa ye cardio zuva nezuva yakawedzerwa kune yako yekare inotyisa yekuita chirongwa. Kutanga kwepurogiramu kwakaguma nekurasikirwa kukuru kwekurema uye kwakasimudzira mafungiro akawanda.
Kuwedzera kushaya kurasikirwa nzira dzakashandiswa kwemavhiki anotevera zvakakundikana kuunganidza zvakafanana nekurasikirwa kwezvipo. Kugamuchirwa kutanga kwegamba guru.
Nei Ichi Ichiitika?
Mafuta akarega kudurura , chiyero hachisi budging uye kushungurudzika kwakagadzirirwa. Nei izvi zvichiitika?
Muchiedza chakaoma chekugadzirisa chinetso kunyange matanho makuru anoshanda anoshandiswa. Iro sarudzo inogadziriswa kuti iparadze zvese mahydrohydrates uye kuderedza kudya kwemafuta kusvika magiramu 25 pazuva (iyo inongova maoko maviri chete emiti).
Mutumbi unopindura kuchinjeka nekusava nekudurura chero uremu hune huno panguva ino. Kuenderera mberi kukuvhiringidzika muurongwa hutsva hunoendesa vazhinji kune zvekurovedza kuwedzera zvakare zvakare imwe nguva ye cardio.
Mamwe mavhiki mashomanana haaratidze chinhu mukurasikirwa kukuru uye muviri wakamira kupindura kuedza kurasikirwa kwemaitiro zvachose.
Ndinogona Kugadzirisa Kuparadza Kwemagetsi Here?
Pane imwe nguva tashandura kushandiswa kwemasabolism kusvika pakugadzira kukuvadza kwemagetsi, matanho anogona kutorwa kuti awanezve:
Kuzorora muviri wedu kuchave kwakakosha pakugadziriswa kwemagetsi. Shandisai kudya zvishomanana, kushandisa maitiro mashoma kwemavhiki mashomanana. Kufamba uye kuedza kuwedzera kurairirwa kunorumbidzwa munguva ino. Kuva nehurukuro nechiremba wako iyo inosanganisirawo kuderera kwerenza kunogona kubatsira.
Kana uchangotanga kunzwa zviri nani, iva nesimba rakawanda uye unofanirwa kutamba mutambo, zvishoma nezvishoma unodzokera kune nzira dzakakodzera dzekurasikirwa .
Zvichave zvakakosha kufungisisa nezvekurasikirwa kwemafuta semagadziro uye kuva nemoyo murefu nekufambira mberi kwako. Kurasikirwa kwemafuta hakufaniri kukurumidzirwa uye kunangwa kune imwe chete kusvika kune 2lbs pavhiki sechinangwa chakanaka.
Kurasikirwa kunononoka kunoderedza ngozi yeutema atrophy (kuparara) uye inobvumira muviri wako kuti uchinje zvishoma nezvishoma kushandisa shanduko.
Tanga nekuita shanduko shoma pane yako caloric kudya. Chengetai makhaidhaidhi muzvokudya zvenyu uye musapfurikidza zvemadio cardio. Nokuda kwekuchinja kupi zvako kana kukuita iwe, muviri wako uchataura nechishamiso chakafanana nekurira chess game. Kuchera makoriyori haafaniri kuiswa pamwe nekuwedzera cardio kamwe kamwe. Zvokudya zvako zvemagetsi hazvizove shamwari yako kuita zvakanyanya nguva pfupi. Ipa muviri wako mukana wekugadzirisa kuderedzwa makoriyori pasina kuwedzerwa kwekuwedzera kwekurovedza muviri.
Carbohydrates inokoshawo pakuchengeta metabolism yakakonzerwa nekugadzira mafuta anopisa mafuta (leptin). Kuwedzera kweeptin mazinga kunoratidzwa kuti kuvandudze simba rinobudiswa. Kuderedza uye kubvisa carbs kunoderedza maitiro eptin uye kunoderedza basa ravo.
Kunyanya kudya mafuta kunokosha kune hormone basa , kunyanya testosterone. Testosterone inobatsira kuwedzera metabolism uye mafuta ekupisa. Kurega mafuta kubva pakudya kwedu kunogona kukonzera kukanganisa muviri kushanda uye kunoratidzwa kuwedzerwa mafuta.
The Takeaways for Healthy Metabolism
- Iva nemwoyo murefu. Rimwe risina kupfuura 2lbs ekurasikirwa kwevakawanda kwevhiki.
- Isa shanduko imwe chete pane imwe nguva uye bvumira muviri wako kuchinja.
- Carbohydrates inokosha kuti iwedzere kukura. Zvinogona kuderedzwa asi kwete kubviswa.
- Kudya mafuta kunokosha kune hormone function (testosterone) uye mafuta anopisa. Mazana mashoma emafuta achadzivirira nzara yenyuchi uye kukurudzira kushandiswa kwemagetsi.
- Kana kucheka uremu hwemakwikwi emufaro , shandisa nzira imwe chete pakuderedza kuisa uremu hwakanaka zvakare, asi usatakura pairi.
- Ramba uine hutano hwakanaka uye uchibva kune imwe nguva yemakwikwi uye imwechete inoenda kuvanhu vakuru. Izvi zvichaita kuti muviri wako ushande semawa.
- Chipiri chiyeuchidzo chekuva nemoyo murefu. Yeuka muviri wako unoziva zvauri kuita.
Sources:
> American Journal of Physiology, Kudya-mafuta-mafuta kunoshandura michina yakawanda uye kunoderedza lipolysis uye mafuta ekusimbisa panguva yekurovedza muviri, Edward F. Coyle et al., 3/1/01
> Experimental Biology and Medicine, Zviratidzo zvePeriiperi Zvinotaridza Zvinyorwa Zvitsva kuBurin: Pfupi-Pakare uye Nguva Yakareba Mutemo Wezvokudya Kutora uye Simba Homeostasis, Peter J. Havel, 12/01
> Journal of the International Society of Sports Kudya, Kuchinja kweMetabolic kusvika pakurasikirwa kwemazivi: zvinoreva kumudiwa, Trexler et al., 2014