Unoziva here kuti yakawanda yakawedzerwa sei makoriki iwe unogona kupisa nekushandura nyore nyore kune mararamiro ako? Zvinotarisa kuti haufaniri kuenda kumitambo yekurovedza kuti upise makoriki akawanda uye uremerwe uremu. Zvinhu zviduku zvaunoita masikati zvinoita musiyano mukuru mumetabolism yako. Shandisa mazano aya kuti uchinje mararamiro ako ezuva nezuva, kuwedzera yako koriori kupisa, uye uremerwe uremu usina kushandisa.
Shandisa NEAT kuti Uve Kuwedzera MaKorikiti
Kana iwe uchida kupisa makoriki akawanda zuva rose, nyanzvi dzichakuudza kuti uwedzere yako NEAT kana kuti isiri-exercise basa thermogenesis . Iyi ndiyo nguva inofanirwa yekutenderera kwose kwaunoita iyo isingasviki zvakakwana kunzi yekuita basa. Maererano nevatsvakurudzi veMayo Clinic, NEAT inogona kuita basa guru kana iwe usiri kurasikirwa kana kuti uremerwe. Uye zvinogona kukanganisa dambudziko rako rokuneta.
Saka, ingani makorikori angaita NEAT yako kupisa? Inopesana, asi nhamba inogona kuva yakakosha. Maererano nechimwe chidzidzo, nokuti basa revanhu vose rakasiyana zvakasiyana, koriori dzinopiswa kubva ku NEAT dzinogona kusiyana kubva pamunhu kusvika kune munhu kusvika kusvika 2 000 makoriori pazuva.
Saka iwe unobatsire sei iko koriori-inobatsira? Tanga nekuchinja uku kudiki kana kuti kuumba uye edza dzimwe pfungwa dzako.
The Office
Kuva nebasa rekugadzikana hakusi chikonzero chakanaka chekuneta, asi kugara kwemazuva akawanda kunogona kuva chikonzero chekuwedzera kuwanda mune vamwe vanhu.
IAmerican Heart Association yakashuma kuti "vanhu vakaoma vakawanda vanoita sevanoratidzira tsika dzekugara pasi kwemaawa maviri pazuva nezuva kupfuura vamwe vanogara vasina simba." Vatsvakurudzi vakafungidzira kuti kana vanhu vakaoma vangave vaine tsika dze NEAT dzevamwe vavo vakakombama, vanogona kupisa mamwe makirogiramu 350 pazuva.
Kana iwe uine daisi basa, simuka uende kwemaminitsi gumi nemashanu awa imwe neimwe. Tora kufamba kune imwe imba, enda kumvura inotonhorera, runza imwe nzira, tora matanho pane nzvimbo yefambisi kana kuti ita yako kubva pane chimiro pane kugara pasi. Tora vashoma vashandi pamwe chete uye ita kuti kuwedzera kweNAT yako ive yehutano hwemahofisi. Vakawanda dieters vanorasikirwa nemutoro pakushanda nemaitiro aya ari nyore asi anoshanda.
Relaxation
Iwe uchatora maawa mangani pamberi pe terevhizheni manheru ano? Iwe unogona kupisa makorikiti akawedzerwa nekungowedzera mamwe mabasa mashomanana kuTV yako yekuona uye nguva yekuzorodza. Fold washingfill, guruva fesheni kana kuputira pasi apo iwe uchiona terevhizheni. Iwe unogona kunyange kuita chikwata chakazara pamubhedha wako kuti upise kusvika mazana matatu emakori ! Hazviiti chete kuti basa rinosimudzira mari yako, asi iwe uchadya zvishomanana pamberi pe terevhizheni kana maoko ako achishanda.
Iwe unogona kutopisa makorikori mune mamwe mabasa okuzorora. Kana iwe uchida kutaura pafoni, famba-famba munguva yekutaura kwako pane kugara pasi. Uye edza kuderedza vhidhiyo yakabatana-yekombiyuta nguva kumaminitsi gumi nemashanu.
Hang With the Kids
Kudzidzisa vana vako kuti vawedzere basa ravo rezuva nezuva kunogona kuvadzivirira kubva kuhupfumi mune ramangwana.
Uye ichakubatsira iwe, zvakare! Kana iwe uchida kudzikisa pasi pasina kurovedza muviri, tsvaga nzira dzekuwedzera nguva yako yekufamba mukati mezuva. Famba vana kuchikoro kana kuenda kunzvimbo yebhasi. Kana iwe uchivadzingira, sarudza nzvimbo yokupaka mushure mejenya uye shandisa matanho aya zvakare kuti utaure navo nezvezuva ravo. Uye vabereki, kana iwe uchiedzwa kuti utsamwise vana vako kuti uwane, iwe ungada kufunga kaviri. Maererano nekutsvakurudza kwakabudiswa mu Journal of Clinical Nutrition , kuisa fidgeting ndiyo inowanzoenderana neATAT uye inogona kuita kuti muviri uwane hutano hwakanaka.
Daily Chores
Mabasa epamba anogona kupisa mashoma mazana emakori paawa.
Nhamba chaiyo inobva paukuru hwako uye zvepabonde. Semuenzaniso, mudzimai wechidiki anopisa anenge 160 makorikori paawa achiita mabasa akaenzana apo munhu mukuru angapisa zvakanyanya. Asi ndiani angadai akafunga kuti kuisa pasi rako kunogona kukonzera kuora muviri? Bata muporo uye uite imba yakakwana yekugadzira basa kuti upise makoriyori uye ugare pasi panguva imwe chete. Kana kese yekuchenesa kwaitwa, pane nguva dzose mabasa ehurongwa anogona kukubatsira kuti uvandudze simba rako . Ronga kamuri yako, bvisa mabhokisi kana kuchenesa garaji kuti uwedzere yako NEAT.
Social Events
Wakatopinda kangani nguva yepati muimba yemuvakidzani uye wakaongorora nzvimbo yekunakidzwa kunogara? Nguva inotevera kana iwe uchienda kumutambo, chengetedza makirikori akawedzerwa nekuva hukama hwevanhu. Sarudza kumira kana kutenderera muimba uye utaure nevanenge vachienda kune imwe nguva sezvazvinogona. Ipa kuti ubatsire mukicheni, tora rwendo rwebindu kana kukwazisa vatenzi pamusuo kuti urambe wakashanda. Iwe uchava hupenyu hwepati uye uwedzere yako NEAT panguva imwecheteyo.
Kana iwe usingazivi kuti NEAT inogona kuita sei musiyano, shandisa basa rekuongorora kuti uone kufamba kwako kwezuva nezuva. Zvishandiso izvi zvinogona kupa kuongororwa kwakawanda kwemazuva ako ekoriyori kunopisa zvose paimba yekurovedza uye mumba mako kana kubasa.
Sources:
Frey, M. (2011) Hurukuro naHanna Curlee, anomhanya, The Biggest Loser, nguva 11.
Levine JA. "Kwete-maitiro ekuita thermogenesis (NEAT)." Best Pract Res Clin Endocrinol Metab. 2002 Dec; 16 (4): 679-702.
James A Levine, Sara J Schleusner naMichael D Jensen. "Simba rekushandisa risina basa." American Journal of Clinical Nutrition. Vol. 72, Nha. 6, 1451-1454, December 2000.
James A. Levine, Mark W. Vander Weg, James O. Hill, Robert C. Klesges. "Kwete-Kuita Basa Rokuita" Thermogenesis ". Arteriosclerosis, Thrombosis, uye Vascular Biology January 18, 2006.