Pamene muthamanga katswiri wina wamaphunziro omwe amapereka zakudya zamakono ochepa kwambiri kuti awonongeke ndi hypothyroidism , akatswiri ambiri amakhulupirira kuti ngati muli ndi zakudya zomwe zimapangitsa kuti calorie yanu isadye, mwina simukudya mokwanira kuti musunge zowononga thanzi.
Ma calories ndi Metabolism
Pamene ikugwira ntchito bwino, thupi lanu limagwiritsa ntchito chakudya chomwe mumadya.
Mukawotcha zakudya zanu, thupi lanu limatembenuka kukhala mafuta oyaka. Ngati mumalephera kudya zakudya zambiri, komatu thupi lanu limadutsa njirayi ndikupita muzolowera kapena njala. Mukakhala mu njira imeneyo, thupi lanu limagwira mafuta anu osungirako ndipo m'malo mwake limatembenukira ku minofu yanu. Sikuti kokha mafuta amawonongeka, koma kuchepetsa mu calorie-kutentha minofu misa kungachepetse wanu metabolism. Pang'onopang'ono kagayidwe kamene kamatembenuza kumachepetsa kuchepetsa chofunika chanu cha caloric. Mwa njira iyi, kudula makilogalamu ambiri kungathe kuchepetsa thupi lanu, ndikuwonetsetsa kulemera kwanu.
Kodi Mukufunadi Zolori Zambiri?
Kwenikweni, mumasowa makilogalamu okwanira kuti muthe kugwira ntchito zomwe mumagwiritsa ntchito ndikuyambitsa ntchito zina zonse tsiku lonse. Ngati chakudya chanu cha caloriki sichiposa izi, m'kupita kwa nthawi, kuchepa kwa kalori kuyenera kuwonetsa kulemera kwake.
Ngati chakudya chanu cha caloric ndi choposa momwe mukufunira, zotsatira zowonjezera kalori zimapindulitsa kulemera.
Malangizo a H HS Malingana ndi Dipatimenti ya Zaumoyo ndi Zaumoyo, njira yowonjezera ndi yakuti amuna oposa 30 amafunika zakudya zopitirira 2,000 mpaka 2,400 patsiku, ndipo amuna olimbika amafunika kuchokera ku 2,400 mpaka 2,800 makilogalamu patsiku.
Azimayi oposa 30 amafunika makilogalamu 1,600 mpaka 1,800 patsiku, ndipo amayi okhutira amafunika kuchokera ku 2,000 mpaka 2,200 makilogalamu patsiku.
Matenda a Thupi RMR: Akatswiri ena amanena kuti mungathe kuwerengera kupuma kwa thupi lanu (RMR) mwa kuchulukitsa kulemera kwa thupi lanu (mapaundi) ndi 10. Chiwerengero cha makilogalamu amawerengedwa kuti muyenera kudya kuti muchepetse thupi.
Fomu ya RMR: Mungagwiritsenso ntchito njira yovuta kwambiri kuti muwerenge zosowa zanu za caloriki:
- Gawani zolemera zanu pakalipa ndi 2.2, kuti mutembenuke kulemera kwa kilogalamu.
- Lonjezerani kulemera kwanu mu kilogalamu ndi 30. (30 ndi chiwerengero cha makilogalamu omwe mukufunikira pa thupi la thupi.)
Kotero, ngati muli mapaundi 160, mumagawaniza 160 ndi 2.2, omwe ndi 73 kilograms. Ikani makilogalamu 73 ndi 30, omwe ali 2190, omwe angakhale owerengeka angati omwe mukufunikira kuti mukhale ndi kulemera kwanu kwa 160.
RMR Kuyeza: Zowonjezera zowonjezereka komanso zowonongeka mwaufulu zimapezeka podziyesa kamvedwe kake kameneka ka RMR yanu pogwiritsa ntchito zipangizo monga BodySpec, ndi DexaFit. Mayeserowa amatha kudziwa mtundu wanu wa RMR, ndipo amatha kutsimikizira ngati zakudya ndi kusintha kwa thupi zimakhudza mtengo wanu wamagetsi.
Mavuto Otsitsimula Mankhwala (RMR) Mavuto
Pali zifukwa zingapo zomwe zingagwiritse ntchito manambalawa, osati mwa inu.
- Hyperothyroidism, makamaka ngati ikugwedezeka, ingakupangitseni kukhala ndi RMR yapamtunda kusiyana ndi anthu ena, ngakhale mutakhala ndi kulemera kwa thupi kapena gawo lofanana
- Kutsika kwa minofu kumatanthauza kuti mudzakhala ndi RMR yapamtunda kuposa wina aliyense, ngakhale kulemera kwake kwa thupi. Thupi lopweteka limawotcha mafuta owonjezera.
- RMR yanu imataya ndi zaka, pafupifupi 2 peresenti khumi iliyonse.
- Zakudya zam'mbuyomu kapena zam'tsogolo zimatha kuchepetsa RMR yanu.
Kodi Muyenera Kudya Nthawi Yanji?
Ngati cholinga chake ndi kuchepetsa thupi, muyenera kudya zingati?
Muyenera kudya mokwanira kuti muthe kuchepa thupi popanda kuwonetsa njala, ndikuchepetsa RMR yanu.
Yankho liri, malinga ndi akatswiri ambiri, kuchepa kochepa kwa calorie, ndi kuchepa kwa kuchepa kwapang'onopang'ono, ndi kuwonetsa kozizira ndi zolemetsa panthawi imodzimodzi. Njira yophatikizirayi ikuwoneka kuti ili ndi mwayi waukulu kwambiri wopambana popanda kuchepetsa RMR yanu.
Akatswiri a metabolism amasonyeza kuti mumasunga chilolezo cha calories kuposa 250 mpaka 500 patsiku.
Kafukufuku wina wofalitsidwa mu American Journal of Clinical Nutrition anasonyeza kuti kugwiritsa ntchito amayi pa chakudya chochepa cha calorie-chosowa zakudya kunataya mapaundi 20 pa miyezi inayi-kuchepa pang'ono podziyerekeza ndi zakudya zambiri-popanda kuchepa kwa RMR.
Mawu ochokera
Kuwonjezera pa kuonetsetsa kuti simukudya zakudya zochepa zokha komanso kusokoneza chakudya chanu, palinso zinthu zina zomwe mungachite kuti muthandize kuchepetsa thupi lanu.
- Mangani minofu: Chinthu chimodzi chimene muyenera kuchita ndicho kuganizira za kukula kwa thupi lanu, zomwe zingathandize kukweza RMR yanu. Njira yofunika? Kuphatikizapo masewero olimbikitsa minofu m'thupi lanu labwino komanso ntchito tsiku ndi tsiku. Mapaundi onse a minofu yomwe mumapeza amakupatsani kuti muwotche mopitirira 50 makilogalamu patsiku. Izi zimadzutsa RMR yanu, ndipo zimapangitsa kuti mukhale kosavuta kuti mupeze kuchepa kwa kalori komwe kumayambitsa kulemera kwa kulemera.
- Muphatikizepo caffeine: Kafukufuku wina amasonyeza kuti kudya kwa khofi tsiku ndi tsiku kungawonjezere kusakaniza kwa magawo 5 mpaka 12 patsiku.
- Pitani kumadzi ozizira: Kafukufuku wina adawonetsa kuti kumwa madzi ozizira 48 tsiku lililonse kungapangitse RMR kuzungulira makilogalamu 50 tsiku lililonse, zomwe zingatanthauzire kulemera kwa mapaundi asanu pachaka. Kuwonjezeka kwa kagayidwe kameneka kumaganiziridwa kuti ndi chifukwa cha ntchito yowonjezera yomwe imatengera kutentha madzi.
> Zotsatira:
> "KD Hall." Kodi Ndalama Zowonjezera Zowonjezera Zili ndi Chiyani pa Unit Weight Loss? Magazini yapadziko lonse a kunenepa kwambiri (2005). 2008; 32 (3): 573-576. lembani: 10.1038 / sj.ijo.0803720.
> Stefan GJA et al. "Kutaya thupi, kuchepetsa kulemera, komanso kutentha kwapadera." Am J Clin Nutrition May 2013 vol. 97 no. 5 990-994
> Tremblay A, Chaput JP. "Kuthetsa kuchepa kwa thermogenesis ndi kukana > kutayika > mafuta mu amuna okhwima." Br J Nutriti. 2009 Aug, 102 (4): 488-92. lembani: 10.1017 / S0007114508207245.
> Mapiko, R et al. "Kutaya kwa thupi kwa nthawi yaitali." Am J Clin Nutrition July 2005 vol. 82 ayi. 1 222S-225S