Icho chiri chekugadzirisa muviri kwako here? Heino hukama pakati pemetabolism nechiremera chemuviri.
Apo vanhu vachitaura pamusoro pokuderedza mapaundi, vangave vachitaura nezvemetabolism uye uremu. Iwe unopisa makoriyori zvakasiyana pane munhu agere pedyo newe, uye metabolism inokosha pakati pechikonzero nei.
Tinowana Sei Kuremerwa? Tinoita Sei Kuremera?
Simba rekuenzanisa inzira yakaoma iyo inoumbwa nezvinhu zvakawanda. Pasinei nokuti tinowana, tinorasikirwa kana kuchengetedza uremu hwepanyama zvinonyanya kuvimba nezvinhu zvitatu:
- nhamba yekoriori yatinofanira kuchengetedza hupenyu (metabolism yedu)
- nhamba yekoriori yatinopisa kuburikidza nebasa
- nhamba yekoriori yatinopedza
Chii Chinonzi Metabolism? Ko Metabolism uye Weight Zvinosanganiswa Sei?
Metabolism inotsanangura maitiro nemakemikari zvinowanzoitika mumitumbi yedu kuitira kuti vararame upenyu. Izvi zvinopawo simba ratinoda kuti tive nekugadzirisa, kugadzika, kufema, kufunga, kuseka, basa, nezvimwewo. Panguva iyi, zvimwe zvezvimiti zvatinodya zvinoputsika uye zvinotenderera kumativi ose kupa simba uye zvimwe zvinosanganiswa ( yakagadzirwa) kubatsira kubatsira kuvaka masero matsva.
Metabolism inowanzoyerwa mumakori. Pane zvimwe zviyero zvinokonzerwa nekoriori zvichienderana nehutatu hwemunhu uye nheyo yebasa, asi munhu wese anoshandiswa nehutachiona hwakasiyana. Kuti uchengetedze uremu hwemuviri uye uine simba rakakwana rekurovedza muviri, zvinobatsira kunzwisisa yako yakasiyana-siyana zuva rega caloric zvinoda.
Izvi zvakasiyana siyana zvinogona kuputsika mukati:
- Kuzorora Metabolic Rate
Kunze kwekuti iwe uri muOlympic kana mutambi wenyanzvi kana kuti chitima nguva dzose, inenge 70 muzana yemakoriri aunopisa zuva roga roga anoshandiswa kuchengetedza hupenyu hunokosha huri pamusoro apa. Izvi zvinonzi iwe kuzorora kwemagetsi emagetsi (RMR). RMR ndiyo nhamba yemakoriri muviri wako unoda kuti urambe uri mupenyu kana iwe ukangogara pamubhedha zuva rose.
- Chiito Calorie Zvinoda
Kana iwe usingangogara pamubhedha zuva rese, iwe uchapisa mamwe makorikori kuburikidza nekufambisa, basa uye maitiro. Kune vazhinji vedu, izvi zvinogadzira zvinenge makumi matatu kubva muzana zvemazuva ose emari yekodori.
Chii Chinojekesa Kurega Kuchinja Kwemagetsi?
Metabolism uye zuva nezuva zvinoda caloric zvinowanzogadziriswa ne:
- Genetics - Vamwe vanhu vane chimiro chepamusoro chemetabolism.
- Zera - Mushure mezera remakore makumi mana, metabolism inowedzera kukanganisa ne5% mumakore gumi nerimwe.
- Gender - Varume vanowanzopisa makoriri akawanda kupfuura vakadzi.
- Kureba - Vanhu vakareba vanowanzova nepamusoro-soro chemasabolism pane vanhu vashoma.
- Muviri Maumbirwo - Avo vane maronda akawanda kana kuwedzera muviri kunowanzova nekuzorora kwemasabetism kupfuura vanhu vashoma.
- Chiito - Kana uchiwedzera kufamba, yakakwirira RMR yako.
- Zvakatipoteredza - Kupisa kunotyisa kunogonawo kukonzera RMR. Vatambi vemazhi , somuenzaniso, kupisa makoriki akawanda nekushandisa mumatambo anotonhora.
Iwe Unoyera Sei Kuzorora Metabolic Rate?
Nzvimbo Yedu Yokufambisa ine kemori pazuva zuva calculator inopa kuongororwa kweM RMR uye mabasa ekoriyori. Vamwe vatambi vanosarudza kuenzanisa zvakajeka nekunyoresa kwema calorimetry vachishandura kuongorora kwemagetsi, zvisinei, zvizhinji zvekufungidzirwa kweMRR zvakaratidzwa kuva pedyo zvikuru nemigumisiro inowanikwa nekuongororwa kwakajeka.
Chii Chiri Kuita Maitiro Okugadzirisa Matanho Emagetsi?
Sezvo isu tose tine kusiyana kwakasiyana siyana kwekugadzikana kwemaitiro emagetsi, isu tose tine utano hwakasiyana-siyana hwemagetsi emagetsi (EMR) zvakare. Isu tine simba rakasiyana rinodiwa panguva dzedzimwe nzira dzekuita muviri uye tinopindura nenzira yakasiyana pane zvakasiyana-siyana uye nguva. Kune vatambi vanoedza kuchengetedza simba, pamwe chete nevaya vari kuedza kupisa makoriki akawanda , zvinobatsira kuziva muviri wako unyanzvi hwemagetsi. Nokuziva EMR yako, iwe unogona kuisa purogiramu yako yekudzidzisa yekuvandudza kushanda, kurasikirwa nehutano, kuchengetedza simba, nekudzivirira kudarika kana kukuvara kusingaperi.
Iwe Unofanidza Sei Kuita Maitiro Okugadzira Metabolic?
Yakawanda inoshandiswa kuongororwa kwemakemikari inokonzera VO2 , VCO2 (yakawanda ye carbon dioxide yakabudiswa), uye kushaya mwoyo mukati mehutano hwakasiyana-siyana.
Zvigumisiro zvinogona kubatsira mutambi wacho kuti aone zvakanakisisa kufamba kwechiitiko kana kuti yakakwana calori inopisa kukurasikirwa kurasikirwa.
Aya maedzo ari kuwedzera kunyanya mumakiriniki ekudzidzisa muviri uye muviri wehutano. Kana iwe uchida kuva nekugadzirisa kwekuita kwemigodhi kuedzwa kwakaitwa, chengetedza kliniki yako yemunharaunda yemutambo kana fitness centre. Imwe yevatungamiri ve VO2 midziyo yekuongorora nemitemo, New Leaf, inopa uye inochengetedzwa kwepaIndaneti kune avo vanobvumirana navo. Ingopinda mu zip code yako uye uone kuti ndiani, pedyo newe, anopa iyi kuedzwa.
Ramba uchiyeuka kuti kunyange kana iwe uchiziva nhamba dzose nedheta pamusoro pemunhu wako wega metabolism pazororo uye panguva yekurovedza muviri, nzira chaiyo yechokwadi yekupinda muhumiro hwakakura, kuora muviri uye kuvaka musimba ichiri nekudzidziswa kwakakodzera uye nheyo yemitambo yekudya .
Chinhu
Ko Kudzidzira Kuita Kuti Kuve Nokugadzikana kweMetabolism ?, American College of Sports Medicine, ACSM Fit Society Page, Zuva 2004.
American College of Sports Mishonga, "Mari Inoshandiswa Mumagetsi Maitiro Akawanda Okudzidzira," June 2002.