Mmene Mungayambitsire Kunenepa Kwambiri Powonjezera Kuchepetsa Kwambiri Metabolism
Chithokomiro chosawonongeka chingachepetse thupi lanu, ndikupangitsani kulemera. Ngati mukuyesera kuti muchepetse thupi, muli ndi vuto linalake lazomwe mumagwiritsira ntchito kagwiritsidwe kake ka mankhwala, muyenera kuchita chiyani?
Kodi kuyesetsa kuchepetsa kuchepa kwa thupi kukuthandizani kuchepa thupi ndi kupeza mphamvu? Kodi mukufunikira kuti muthamangitse thupi lanu kuti muchepetse thupi kapena mutenge phokoso lolemera ?
Izi ndi mafunso ofunika kwa aliyense amene akuyesera kuchepetsa kulemera kwake, makamaka kwa odwala chithokomiro.
Kodi Metabolism ndi chiyani?
Mukamadya, chakudya chimakhala mphamvu. Mawu akuti "kagayidwe kagayidwe" amatanthauza njira- osati mwamsanga-yomwe thupi lanu limagwiritsira ntchito ndikugwiritsa ntchito chakudya chomwe mumadya. M'malo mokhala ndi "mofulumira" kapena "pang'onopang'ono" kagayidwe kabwino kake, ndizolondola kulongosola kuti thupi lanu limakhala lopambana kapena logwira ntchito mosiyana ndi luso kapena losafunikira.
Metabolism ili ndi zigawo zingapo.
- Mchere wanu wa m'magazi: Kuchokera pa 60 mpaka 65 peresenti ya zakudya zomwe mumadya tsiku ndi tsiku zimangokhalabe ndi moyo komanso kupereka mphamvu zomwe mukufunikira kukhala. Ngakhale mutagona pabedi tsiku lonse, mukanasowa makilogalamuwa kuti muthandizire ntchito zanu zoyamba.
- Zochita zathu: Pafupifupi 25 peresenti ya calories yanu imapita kusuntha ndi zochitika zochitika. Mwachidziwikire, pamene mukugwira ntchito mwakhama, ndalama zanu zambiri zimagwiritsidwa ntchito tsiku ndi tsiku.
- Kutentha kwa chakudya: Pafupifupi 10 peresenti ya makilogalamu amagwiritsidwa ntchito pokonza zakudya zomwe mumadya. Mwachitsanzo, ngati mumadya makilogalamu 2000 patsiku, mumakhala mukuwotcha makilogalamu 200 patsiku ndikungodya ndikudya chakudya chanu.
The Metabolism Formula
Njira yopambana yochepetsera kulemera kwanu ndikuti zomwe mumatenga mu ma calories ziyenera kulingana ndi makilogalamu omwe mumagwiritsa ntchito tsiku ndi tsiku.
Zotsatirazi zikuwonetsera kuwerengera.
ZIKALE ZOPHUNZITSIDWA NDI CHIKUDYA =
ZIKHALIDWE ZOKHUDZITSIDWA KU METABOLISM OTSOGOLERA
+
CALORIES ANAYANKHA NDI NTCHITO
+
ZOKHUDZA ZOCHITIKA ZOKHUDZA KWAMBIRI (THERMIC EFFECT)
Kuti muchepetse thupi, muyenera kuchepetsa chiwerengero cha makilogalamu omwe amachokera ku chakudya, kuonjezera chiwerengero cha ma kalori, kapena zonse.
Chodabwitsa n'chakuti anthu ambiri olemera kwambiri, komanso odwala chithokomiro, makamaka samakhala ndi zakudya zambiri kuposa anthu olemera kwambiri ndipo amatha kulemera kapena kulemera patsiku lochepa la kalori. Ngati mukulowa m'gululi, izi zikutanthauza kuti mukuyamba ndi kuchepa kwa thupi, kapena kupumula mtengo wamadzimadzi, wotchedwa RMR. Mwinanso mungakhale mukugwiritsa ntchito makilogalamu ochepa kuchokera ku masewera olimbitsa thupi, ndipo nthawi zina, kutentha kwa zakudya zomwe mumadya kungasokonezeke. Chotsatira cha zotsatira: Simukuwotchera makilogalamu ambiri monga munthu wolemera wofanana ndi mphamvu yowonjezera yowonjezera.
Kwa iwe, kutaya thupi kumafuna kuti ukhale:
- Khalani ndi chithandizo cha chithokomiro
- Lonjezerani RMR / basal kagayidwe yanu
- Lonjezerani calories yomwe mumayigwiritsa ntchito ndi ntchito
- Wonjezerani makilogalamu omwe mumagwiritsa ntchito kudyetsa chakudya
Kukulitsa Chithokomiro Chanu
Ngati simunapezeko mankhwala a hypothyroidism, kapena kuti matenda anu sakuyang'aniridwa ndi dokotala wanu, pafupifupi chirichonse chimene mungachite kuti muwonetsetse mphamvu yanu yamtunduwu kuntchito ingathe kulephera.
Choncho, choyamba, chofunikira ndikutengera mayeso a chithokomiro. Ndipo ngati mwayesedwa ndipo mukuchiritsidwa, muyenera kuonetsetsa kuti chithandizo chanu cha chithokomiro chapangidwa bwino , komanso kuti mukugwiritsa ntchito mankhwala ndi mlingo woyenera.
Wonjezerani RMR / Basal Metabolism yanu
Metabolism ndi ntchito yeniyeni, koma inu mukhoza kuwonjezera kagayidwe kake ka mthupi mwakumanga minofu. Maselo a minofu amakhala oposa maselo asanu ndi atatu kuposa maselo olemera, ndipo minofu imatentha kwambiri mafuta oposa mafuta. Kuwonjezera kulemera kwa thupi kapena kukaniza, monga weightlifting, T-Tapp, kapena masewera olimbitsa thupi, zingathandize kuwonjezera mphamvu yakuyikira kwa thupi lanu.
Kusokonezeka kwa madzi m'thupi kungathandizenso kuti thupi likhale lopanda mphamvu pochita kutentha kwa thupi. Mukasokonezeka, thupi lanu limataya pang'ono ndipo limapangitsa kuti thupi lanu lisunge mafuta kuti athandizire kapena kutentha. Kuonetsetsa kuti mumamwa zakumwa zokwanira, makamaka madzi oposa 64 patsiku, kuti mupewe vutoli. Kupanga madzi ozizira kungapangitsenso mphamvu yowonjezereka.
Zonjezerani Ntchito Yanu Yogonana
Zochita zolimbitsa thupi zomwe zimapangitsa kuchuluka kwa mtima kumayambitsa kuchepetsa thupi pamene mukuchita masewera olimbitsa thupi. Akatswiri ena amakhulupirira kuti kuchita masewera olimbitsa thupi kumathandizanso kuti thupi likhale ndi maola angapo, monga minofu imatentha zowonjezera kuti zidzipangitse.
Wonjezerani Chiwonongeko cha Chakudya Chakudya
Kupuma kwa mankhwala amadzimadzi kumawonjezeka kawiri kapena katatu kokha mutadya mapuloteni motsutsana ndi mafuta ndi mafuta. Kupaka zakudya zamtundu wambiri, zakutchire monga masamba obiriwira ndi tirigu zimatentha kwambiri kuposa makasu okha. Mukhoza kuonjezera kutentha kwa zakudya zomwe mumadya pogwiritsa ntchito mapuloteni apamwamba, zipatso zapamwamba ndi zamasamba, ndi mbewu zina zamtundu winawake.
Mawu ochokera
Ngati thupi lanu limakhala lovuta kwambiri kuposa momwe munkayembekezera, mungafune kufufuza bwinobwino. Kuyezetsa RMR pogwiritsira ntchito zipangizo monga DexaFit kapena BodySpec ikhoza kuyesa ndondomeko yanu ya RMR, ndipo zotsatira zikhoza kukuthandizani kupeza njira yabwino yopangira ndondomeko yoperekera kulemera.
> 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