Apo patinotaura pamusoro pemagetsi, izvo zvatinowanzoreva pamusoro payo ndezvokushandisa kwemashoko ako kana BMR yako.
Zviratidzo zvako zvinoreva kusangana kwezvinhu zvemakemikari zvinogadzirisa zvokudya mumhepo pamwe nekugadzirisa chiyero icho muviri wako unopisa marori. Pakupedzisira, chimiro chako chemetabolism chinokonzera kukurumidza kana kuti nyore nyore kuwana uye kurasikirwa nemutoro.
Kuti uwane zvishoma zvakananga, izvi zvinodhaka zvinoda simba . Vanovaka zvipukanana, vanoputsa maviri uye vanopa mafuta emagetsi. Nzira yatinoyera nayo miitiro yemagetsi iri mumakirori pazuva. Mune mamwe mazwi, ndiyo nhamba yekoriori muviri wako unotora zuva roga rega kuti uchengetedze iwe kushanda uye uri mupenyu.
Kunopfuura BMR yako
Apo patinotaura pamusoro peBMR, kukosha kunonyanya kukosha uye kusanganisira yose ndiyo RMR yako kana yako Resting Energy Expenditure . Kunyange zvazvo BMR inokwana makirogiramu akawanda muviri wako unopisa kuti uvepo, RMR yako inosanganisira nhamba yekoriyano muviri wako unopisa zuva rega rega, inonziwo Total Daily Energy Expenditure (TDEE). TDEE yako inosanganisira BMR yako, iyo inonzi thermic effect yezvokudya (TEF), isingashandisi basa rinonzi thermogenesis (NEAT), iyo inonzi thermic effect yekurovedza muviri uye kupfurikidza kwemashure ekushandisa oxygen (EPOC kana kuti pashure).
Kana izvozvo zvose zvinonzwika zvakavhiringidza, zvinenge zvakaita. Funga nezvazvo sezvizvi - TDEE yako inosanganisira BMR yako, iyo inogona kunge yakabatanidzwa pane genetics (kunyange zvazvo tinogona kukonzera BMR), kudya, kuidzidzira, kufamba-famba, uye kutora zvakadini iwe unotora kubva pane zvaunoita.
Pamusoro pezvinyorwa, iyo yakakwirira kusimba kwebasa racho, iyo inowedzera kupera.
Iwe Unogona Kuwedzera Matabolism Yako Here?
Iwe unogona kunge wakanzwa marudzi ose ((asina musoro) zvinhu zvinogona kuwedzera yako metabolism. Zvinhu zvakadai sekudya zvokudya zvinonhuwira, kunwa bhuruu chaiyo, kana kudya zvokudya zvako nemhepo inopisa. Zvinhu izvozvo zvinogona kupa simba rako rekusimudzira zvishoma, asi hazvizoperi, saka iwe unogona kumira kuzviuraya iwe nezvinhu zvinonaka.
Chii chinoshanda?
Musungo Misa
Tsvina ndeyomuviri wako mukuru unotyisa mafuta. Funga nezvemisumbu yakafanana nevira muimba yako yepasi inopisa imba yako yose. Iyo yakawanda yemisumbu iwe, iyo inowedzera makoriri iwe unopisa zuva rose, usina kunyange kuedza.
Iwe haufaniri kushanda semudziri wemagetsi kuti uite musumbu. Ingoedza kusimudza zvisikwa 2-3 kavhiki. Iko muviri wakakwana wekuita muviri unoita kuti uite iwe.
Kudya Mapuroteni Pakugara Pasi Pose
Mumuviri wako unoshanda zvakaoma kuputsa mapuroteni kupfuura zvaanoita kuputsa mafuta nema carbs, saka kana iwe uchiwedzera kudya, huwandu hwemakori ako unopisa uchidya zvokudya zvako. Izvozvo hazvirevi kuti iwe unoda kuenda kunopenga. Iwe uchiri kudikanwa kuti mafuta uye marashi zviite zvakanaka.
Heino urongwa hukuru hwezvokudya zveprotini zvakakosha uye chiyero chemapurotini mubasa rimwe nerimwe rinoshumira.
Kudya Zviduku, Zvimwe Zvokudya Zvakare
Pane humwe uchapupu hwokuti kudya kakawanda kunowedzerawo TDEE yako apo kupedzisira kudya kune chinopesana. Kupedza kudya kana kusadya kudya zvakakwana zvinowedzera kuderedza simba rako remasabolism, ndicho chikonzero zvakakosha kudya nguva dzose zuva rose.
Kudzidzisa Kuvharidza Kwekudzivirira
Pakupedzisira, chimwe chinhu chimwe chinogona kuwedzera RMR yako HIIT. Iyi yekudzidziswa inokutora zvakanaka kubva munzvimbo yako yekunyaradza, kunyanya kwenguva pfupi, nekuita iyo mitero muviri wako kusvika apo iwe unopisa makoriki akawanda mushure mekuita basa rako kuti udzose muviri wako zvakare kuhutano hwavo.
Iwe haufaniri kuita HIIT zuva rimwe nerimwe. Chaizvoizvo, icho chikonzero chakaipa nokuti chinogona kukonzera kukuvadza, kupera, uye kuderedza. Zvisinei, kuzviita kazhinji pavhiki ndiyo nzira yakanaka yekushanda pane iyo metabolism.
Sources:
American Council on Exercise. ACE Personal Trainer Manual, 5th Edition. San Diego: American Council on Exercise, 2014. p. 334
Kelly, Mark P., Ph.D. "Kuzorodza Metabolic Rate: Nzira Dzakanakisisa Zvokuenzanisa-Uye Dzichiwedzera, Zvimwe." American Council on Exercise . ACE.