Iimpazamo ezi-6 ezinciphisa iMetabolism yakho

Umxholo

• 1. Ukutya iikhalori ezimbalwa kakhulu
• 2. Ukuncipha kwiprotheyini
• 3. Ukukhokela indlela yokuphila
• 4. Ukungalali ngokwaneleyo kumgangatho ophezulu
• 5. Ukusela iziselo ezineswekile
• 6. Ukungabikho koqeqesho lwamandla
• Umgca wezantsi

Ukugcina imetabolism yakho iphezulu kubalulekile ukuze unciphise umzimba kwaye ugcine ukuyeka.

Nangona kunjalo, iimpazamo ezininzi eziqhelekileyo zokuphila zinokucothisa imetabolism yakho.

Rhoqo, le mikhwa inokwenza kube nzima ukunciphisa umzimba- kwaye ikwenze uthambekele ekutyebeni kakhulu kwixesha elizayo.

Nazi iimpazamo ezi-6 zokuphila ezinokucothisa imetabolism yakho.

1. Ukutya iikhalori ezimbalwa kakhulu

Ukutya iikhalori ezimbalwa kunokubangela ukwehla okukhulu kwimetabolism.

Nangona ukusilela kweekhalori kuyadingeka ukunciphisa umzimba, kunokuba yinto encomekayo ukuba ikhalori yakho oyityayo yehle kakhulu.

Xa wehlisa ngokuthoba ikhalori, umzimba wakho uyeva ukuba ukutya kunqabile kwaye kunciphisa izinga lokutshisa iikhalori.

Izifundo ezilawulwayo kubantu ababhityileyo nabakhulupheleyo ziyangqina ukuba ukusebenzisa iikhalori ezingaphantsi kwe-1 000 ngemini kunokuba nefuthe elibonakalayo kwinqanaba lakho lokutya (,,,,).

Uninzi lwezifundo zilinganisela ukuphumla kwinqanaba lokunciphisa umzimba, eli nani leekhalori ezitshisiwe ngexesha lokuphumla. Ukanti abanye bakulinganisa iikhalori ezitshisiweyo ngexesha lokuphumla kunye nomsebenzi ngaphezulu kweeyure ezingama-24, ekubhekiswa kuzo njengenkcitho yamandla yemihla ngemihla.

Kwisifundo esinye, xa abafazi abatyebe kakhulu betya ii-calories ezingama-420 ngosuku kangangeenyanga ezi-4-6, ukuphumla kwamazinga okunciphisa umzimba ayehla kakhulu.

Ngapha koko, nasemva kokuba benyuse ukutya kwekhalori kwezi veki zintlanu zilandelayo, amaqondo abo okuphumla emzimbeni ahlala asezantsi kakhulu kunangaphambi kokutya ().

Kwesinye isifundo, abantu abatyebe kakhulu bacelwa ukuba basebenzise ii-calories ezingama-890 ngosuku. Emva kweenyanga ezi-3, inkcitho yabo epheleleyo yekhalori yehle nge-633 yeekhalori nge-avareji ().

Nokuba uthintelo lwekhalori lumodareyitha, lusenokucothisa imetabolism.

Kwisifundo seentsuku ezi-4 kubantu abangama-32, ukuphumla kwenqanaba lokutya kwabo batya i-1,114 yeekhalori ngemini kuye kwacothisa ngaphezulu kokuphindwe kabini kunalabo batya iikhalori ezili-1,462. Nangona kunjalo, ukunciphisa umzimba kwakufana kuwo omabini amaqela ().

Ukuba uza kuphulukana nobunzima ngokuthintelwa kwekhalori, musa ukuthintela ukutya kwakho ikhalori kakhulu - okanye ixesha elide.

ISISHWANKATHELO Ukusika iikhalori kakhulu kwaye ixesha elide kunciphisa izinga lokunciphisa umzimba, elinokwenza ubunzima bokunciphisa umzimba kunye nokugcina ubunzima kubenzima.

2. Ukuncipha kwiprotheyini

Ukutya ngokwaneleyo iiprotheni kubaluleke kakhulu ekufezekiseni nasekugcineni ubunzima obusempilweni.

Ukongeza ekuncedeni uzive ugcwele, ukutya iiprotheyini eziphezulu kunokonyusa kakhulu izinga apho umzimba wakho utshisa khona ikhalori (,,).

Ukwanda kwimetabolism eyenzeka emva kokugaya ukutya kubizwa ngokuba sisiphumo sokutya sokutya (TEF).

Impembelelo ye-thermic yeprotheni iphezulu kakhulu kunee-carbs okanye i-fat. Ewe kunjalo, uphononongo lubonisa ukuba ukutya iiprotein okwethutyana kwandisa imetabolism malunga ne-20-30% xa kuthelekiswa ne-5-10% ye-carbs kunye ne-3% okanye ngaphantsi kwamafutha ().

Nangona i-metabolic rate incipha ngokungathandabuzekiyo ngexesha lokulahleka kobunzima kwaye iyaqhubeka nokucotha ngexesha lokugcina ubunzima, ubungqina bubonisa ukuba ukutya iiprotheyini eziphezulu kunokunciphisa oku.

Kwisifundo esinye, abathathi-nxaxheba balandela enye yeendlela ezintathu zokutya kwiinzame zokugcina i-10-15% yelahleko.

Ukutya okuphezulu kwiprotheyini kunciphise inkcitho yamandla yonke imihla ngeekhalori ezingama-97 kuphela, xa kuthelekiswa neekhalori ezingama-297-423 kubantu abatya iiprotein ezincinci ().

Olunye uphononongo lufumanise ukuba abantu kufuneka batye ubuncinci i-0.5 yeeprotheyini ngepawundi yobunzima bomzimba (i-1.2 yeigram nge-kg) ukuthintela imetabolism yabo ekucothiseni ngexesha nasemva kokuphela kobunzima ().

ISISHWANKATHELO Iiprotheyini zonyusa umlinganiso we-metabolic ngaphezu kwe-carbs okanye i-fat. Ukonyuka kokutya kweeprotein kunceda ukugcina izinga lokunciphisa umzimba ngexesha lokulahleka kobunzima kunye nokugcinwa.

3. Ukukhokela indlela yokuphila

Ukuhlala phantsi kunokukhokelela ekwehleni okukhulu kwinani leekhalori ozitshisayo yonke imihla.

Ngokukodwa, abantu abaninzi banendlela yokuphila ebandakanya ikakhulu ukuhlala emsebenzini, okunokuba neziphumo ezibi kwinqanaba lokunciphisa umzimba kunye nempilo iyonke (12).

Nangona ukusebenza ngaphandle okanye ukudlala imidlalo kunokuba nefuthe elikhulu kwinani leekhalori ozitshisayo, nokuba izinto ezisisiseko zomzimba, ezinje ngokuma, ukucoca, nokuthatha izitepsi, kunokukunceda utshise iikhalori.

Olu hlobo lomsebenzi lubizwa ngokuba yi-non-exercise activity thermogenesis (NEAT).

Olunye uphononongo lufumanise ukuba isixa esikhulu se-NEAT sinokutshisa ukuya kwi-2,000 yeekhalori ezongezelelweyo ngosuku. Nangona kunjalo, ukonyuka okumangalisayo akuyonyani kuninzi lwabantu ().

Olunye uphononongo luqaphele ukuba ukubukela iTV ngelixa uhleli kutshisa i-8% yeekhalori ezimbalwa kunokuchwetheza uhleli-kunye ne-16% yeekhalori ezimbalwa kunokuma ().

Ukusebenza kwidesika emileyo okanye ukuvuka nje ujikeleze amaxesha ngamaxesha ngemini kunokunceda ukwandisa i-NEAT yakho kwaye kuthintele imetabolism yakho ekuweni.

ISISHWANKATHELO Ukungasebenzi kunokunciphisa inani leekhalori ozitshisayo emini. Zama ukunciphisa ukuhlala kunye nokwandisa amanqanaba omsebenzi ngokubanzi.

4. Ukungalali ngokwaneleyo kumgangatho ophezulu

Ukulala kubaluleke kakhulu kwimpilo entle.

Ukulala iiyure ezimbalwa kunokuba ufuna kunokunyusa umngcipheko wezifo, kubandakanya isifo sentliziyo, isifo seswekile kunye noxinzelelo ().

Izifundo ezininzi ziqaphele ukuba ukulala ngokungonelanga kunokunciphisa iqondo lakho lokunciphisa umzimba kunye nokwandisa amathuba okufumana ubunzima (,,).

Olunye uphononongo lufumanise ukuba abantu abadala abasempilweni abalala iiyure ezi-4 ngobusuku obu-5 ubusuku bonke ngokulandelelana bafumana ukwehla kwe-2.6% ekuphumleni kwezinga lokunciphisa umzimba, ngokomndilili. Ireyithi yabo ibuyele esiqhelweni emva kweeyure ezili-12 zokulala ngaphandle kokuphazanyiswa ().

Ukungalali kuyenziwa kubi ngokulala emini endaweni yokulala ebusuku. Le ndlela yokulala iphazamisa izingqi zomzimba wakho, okanye iwotshi yangaphakathi.

Uphononongo lweeveki ezintlanu lubonakalise ukuba isithintelo sokulala ixesha elide esidityaniswe nokuphazamiseka kwesingqi esijikelezayo sinciphise ukuphumla kwenqanaba lokunciphisa umzimba ngomndilili we-8% ().

ISISHWANKATHELO Ukulala ngokwaneleyo, ekumgangatho ophezulu kunye nokulala ebusuku kunasemini kunokunceda ukugcina izinga lokunciphisa umzimba.

5. Ukusela iziselo ezineswekile

Iziselo ezineswekile ziyingozi empilweni yakho. Ukusetyenziswa okuphezulu kunxulunyaniswa nezifo ezahlukeneyo, kubandakanya ukunganyangeki kwe-insulin, isifo seswekile, kunye nokutyeba kakhulu (,).

Uninzi lweziphumo ezibi zeswekile-iziselo ezinxilisayo zinokubangelwa yi-fructose. Itafile yeswekile iqulethe i-50% ye-fructose, ngelixa i-high-fructose ingqolowa yesiraphu ipakisha i-55% ye-fructose.

Ukutya rhoqo iziselo ezineswekile kunokunciphisa isantya semetabolism.

Kwisifundo esilawulwa iiveki ezili-12, abantu abatyebe kakhulu kwaye abatyebe kakhulu abatya iipesenti ezingama-25 zeekhalori zabo njengeziselo ezineswekile ye-fructose kwisondlo sokugcina ubunzima bafumana ukwehla okukhulu kwinqanaba lokutya ().

Azikho zonke izifundo ezixhasa le ngcamango. Olunye uphononongo luqaphele ukuba ukutya kakhulu isiraphu yengqolowa ene-high-fructose xa kuthelekiswa nengqolowa iphelele akukhange kuchaphazele ireyithi ye-24 yeeyure ().

Nangona kunjalo, uphando lubonisa ukuba ukusetyenziswa gwenxa kwe-fructose kukhuthaza ukwanda kokugcinwa kwamafutha esiswini sakho nakwisibindi (,,,,).

ISISHWANKATHELO Ukutya okuphezulu kweziyobisi ezine-fructose kunokunciphisa i-metabolic rate kunye nokukhuthaza ukugcinwa kwamafutha esiswini nakwisibindi.

6. Ukungabikho koqeqesho lwamandla

Ukusebenza kunye nobunzima sisicwangciso esiliqili sokugcina imetabolism yakho ingacothisi.

Uqeqesho lwamandla lubonakalisile ukonyusa izinga lokutya emzimbeni kubantu abasempilweni, kunye nabo banesifo sentliziyo okanye batyebe kakhulu okanye batyebe kakhulu (,,,).

Yandisa ubunzima bemisipha, obenza ubuninzi obungenamafutha emzimbeni wakho. Ukuba nenani eliphezulu lobunzima obungenamafutha kunyusa kakhulu inani leekhalori ozitshisayo xa uphumle (,,).

Nokuba isixa esincinci soqeqesho lwamandla kubonakala ngathi kukhulisa inkcitho yamandla.

Kwisifundo seenyanga ezi-6, abantu abenza uqeqesho lwamandla okwemizuzu eli-11 ngosuku, iintsuku ezi-3 ngeveki, bafumana ukonyuka nge-7.4% ekuphumleni kwezinga lokutya kunye nokutshisa ii-calories ezingama-125 ngosuku, ngokomndilili ().

Ngokwahlukileyo, ukungenzi naluphi na uqeqesho lwamandla kunokubangela ukuba izinga lakho lokunciphisa umzimba lihle, ngakumbi ngexesha lokulahleka kwesisindo kunye nokuguga (,,).

ISISHWANKATHELO Ukuqina kwamandla kukonyusa ubunzima bemisipha kwaye kunceda ukugcina izinga lokunciphisa umzimba ngexesha lokulahleka kwesisindo kunye nokuguga.

Umgca wezantsi

Ukuzibandakanya kwindlela yokuziphatha ekucothisa isetabolism yakho kunokukhokelela ekuzuzeni ubunzima ekuhambeni kwexesha. Kungcono ukunqanda okanye ukubanciphisa kangangoko kunokwenzeka.

Oko kwathethi, izinto ezininzi ezilula zinokunyusa imetabolism yakho yokukunceda ukunciphisa umzimba kwaye ugcine ukuyeka.