Dzidza kuti ungapisa sei makoriri
Kana zvasvika pakurasikirwa, kuderedza muviri kunobatsira pakubudirira kwedu. Mitumbi yedu inoda humwe huwandu hwekoriyori kuti hushande , asi enda mberi kwazvo pane iyo uye iwe uwedzere kuwanda. Kana iwe ukaenda zvakanyanya pasi apa, iwe unogona kuderedza metabolism mberi kana muviri uchienda mune nzara yemamiriro .
Mubvunzo ndewokuti ingani iwe unogona kuchinja mararamiro ako uye pane imwe nzira yekukurumidzira?
Metabolism Basics
Metabolism ingongova chikamu chimwe chezvinhu zvako zvekushandiswa kwezuva nezuva . Zvose zvinoshandiswa kushandisa mari zvinoumbwa nezvikamu zvakasiyana-siyana, kusanganisira:
- 60% - Basal Metabolic Rate kana BMR
- 30% - Kuita muviri nekuita muviri
- 5-10% - Izvozvo zvinotyisa zvekudya , izvo zvinoreva kuti muviri wako unopisa sei makoriri kuti upe zvokudya
Tichitarisa kune nzvimbo dzakasiyana-siyana, unokwanisa here kutotarisa dzimwe nzvimbo dzaungagona kuwedzera yako metabolism? Pasi pane mamwe mazano ekuti ungaita sei izvozvo.
Nzira Yokuratidza Sei Upenyu HweMetabolism?
- Idya kudya kwemanheru - Paunomuka mangwanani, hauna kudya kwenguva refu. Kudya chikafu ichi kunoreva iwe unotanga zuva rako ne metabolism inenge yakasviba.
- Idya maererano nemabasa ako - Kana iwe uchiita zvakawanda zvekuita kwako masikati masikati, ita kudya kwemanheru uye kudya kwemanheru kudya kwako kukuru kuitira kuti une simba rakakwana kuti zvose zviitwe.
- Dzivisa kupembera kudya - Yeuka, imwe chikamu chemasabolism equation ndiyo inotyisa yezvokudya. Kudya kakawanda mukati mezuva kunogona kuita kuti izvi zviitike apo uchichengeta shuga yako yeropa kunyange pamatunhu. Paunenge uine nzara, iwe unogona kudurura kubva pakuzara nenzara.
- Dzivisa kudya kwechingwa pasina kuita zvekuita zvekuita - Kuita kudya kunogona kuva danho rako rokutanga mukurasikirwa , asi kudya pasina kuita zvekurovedza muviri kunogona kudzivisa simba rako remasabolism. Maererano nekuongorora kwakabudiswa muBritish Journal of Nutrition , kudzivirira kudya kunogona kudzivisa metabolism kusvika kusvika 20%. Imwe nyanzvi ndeyokuti patinenge tichidya, tinorasikirwa nemisumbu uye mafuta. Nemhaka yokuti musuru inonyanya kushandiswa kwemagetsi , kurasikirwa nematombo anokosha kunogona kuderedza metabolism uye kunotungamirira kuhomwe kuwana . Kutaura zvazviri, ichi ndicho chikonzero chimwe chete chekusiya kudya nguva dzose uye kunyanya kufunga pamusoro pekudzidza kuti ungadya sei utano .
- Ita cardio yako - Cardio inokosha pakuvandudza your metabolism. Mune imwe ongororo yakabudiswa muInternet Journal of Sport Nutrition uye Exercise Metabolism , boka revarume nevakadzi rinoshandiswa kwemazuva 3-5 pavhiki kwema 20-45 maminitsi pamusangano, kushanda pakusimba kwakanyanyisa . Pakupera kwekudzidza kwemavhiki gumi nemasere, vakadzi vacho vakawedzera mararamiro avo nemavhareji makiriki 129, apo varume vakakwira ne-174 makorikiti. Dzidza zvakawanda pamusoro pokutanga ne cardio .
- Simudza zvigadziko - Tinowanzovimba ne cardio kuti tiremerwe asi kusimbisa simba kunokosha. Yeuka, tsvina yakashanda kupfuura mafuta, saka iwe unowedzera iwe, yakakwirira yako metabolism ichave. Ichokwadi, chimwe chidzidzo chakabudiswa mu Journal of Applied Physiology chakawana kuti varume nevakadzi vakwegura vakawedzera simba ravo remasabolism nemazana zana emakirori mushure memwedzi mitanhatu yekudzidzisa simba. Sungai izvozvo ne cardio yako, uye iwe unogona kupisa makirasi mazana maviri kusvika ku300 pazuva usingashanduri chinhu chipi zvacho. Dzidza zvakawanda pamusoro pokutanga nekugadzirisa simba .
Nhau huru mune izvi zvose ndeyekuti iwe unogona kuchinja yako metabolism. Kunyange kuchinja kuduku- kutora kufamba zuva rega rega, kusimuka kubva kudeski yako kakawanda, kudya nguva dzose, uye kuunza purogiramu isiri nyore-inogona kuita kusiyana.
Zvechokwadi, zvakajeka kuti kudya, nzira yakakurumbira zvikuru yekuderedza uremu, inogona kuva yakaipisisa. Izvozvo zvinoreva kuti haufaniri kupedza rimwe zuva unonzwa uchinetswa kana kurega kudya. Zvizvisunungurire kubva pamusungo wekudya uye iwe unogona kungotanga kurasikirwa uremu hwakanaka.
Sources:
> Hunter, GR, Wetzstein CJ, Fields DA, et al. Kuramba kudzidziswa kunowedzera simba rose rinoshandiswa uye kusununguka-kurarama basa rinoitwa nevanhu vakuru. J Appl Physiol. 2000 Sep; 89 (3): 977-84.
Kravitz, L. Metabolism Ita-Over: Chokwadi kana Inhema? . IDEA Fitness Journal, Volume 8, Nhamba 6.
Potteiger, JA, Kirk EP, Jacobsen DJ, et al. Kuchinja mukugadzirisa kushandiswa kwemagetsi uye substrate oxidation mushure memwedzi gumi nemaviri ekurovedza muviri mukukura kwevanhu vakuru. Int J Sport Nutritional Exerc Metab. 2008 Feb; 18 (1): 79-95. , 18, 79-95.