Iindlela ezi-6 zokutya kwakho ziThumela iMetabolism yakho

Umxholo

• Impazamo yeMetabolism: Ukutya isidlo sakusasa esingalunganga
• Impazamo yeMetabolism: Skimping
• kwiProteni
• Impazamo yeMetabolism: Ukutya kancinci ukunciphisa uLusu
• Impazamo yeMetabolism: Ukusela
• Ukutya kwesoda
• Impazamo yeMetabolism: Hayi
• Imveliso yokuhlamba
• Impazamo yeMetabolism: Ukucoca
• Uphengululo lwe

Apho usebenza nzima ukuze ulahle iipawundi: ukuvusa i-butt yakho kwindawo yokuzivocavoca, ukunciphisa iikhalori, ukutya imifuno emininzi, mhlawumbi nokuzama ukucoca. Kwaye nangona ungafumana iingcali ukucebisa yonke le mizamo, isicwangciso sakho sinokubambezela iinjongo zakho zokuphulukana nobunzima.

Njengoko kuyaphikisana kwaye kuyacaphukisa njengoko kubonakala ngathi, ezinye iimpazamo zokutya eziqhelekileyo zinokuthintela imetabolism yakho, iziko lakho langaphakathi elitshisa iikhalori ezingama-24/7, nokuba uyaprinta kwiklasi yokujikeleza okanye uhleli kwi-derriere yakho phambi kweTV. Oko akuthethi ukuba kufuneka uyeke ubulungu bakho bokuzivocavoca kwaye uye kuthenga iponti yetshokholethi chip. Qhubeka nomsebenzi kwaye ugcine ukulahlekelwa ngolu lungiso olulula.

Impazamo yeMetabolism: Ukutya isidlo sakusasa esingalunganga

Uxelelwe ngokuphindaphindiweyo ukuba abantu abatya isidlo sasekuseni bavame ukuba neenqeni ezincinci, kodwa abanye bafumanisa ukuba ukuhlamba ekuseni kubenza balambe. Ukuba uyakwazi ukubalisa, kusenokwenzeka ukuba "isidlo sakusasa esisempilweni" osityayo-esifana nokutya okuziinkozo kunye neziqhamo-sinee-carbs ezininzi, zikwenza ukuba utye kakhulu kamva.

"Xa une-metabolism evila, ihlala iluphawu lokuba unokumelana ne-insulin-umzimba wakho unzima ukususa iswekile egazini lakho uye kwiiseli zakho ukuze ufumane ipetroli, kwaye xa oko kungasebenzi kakuhle, uziva ulambile xa ungekho ngokwenyama, "utshilo uCaroline Cederquist, MD, ingcali kwisondlo kunye nemetabolism kunye nomlawuli wezonyango we-BistroMD, inkqubo yokuhanjiswa kokutya kwi-intanethi. Oku kuqapheleka ngakumbi emva kokuba uvukile. Ngentsasa, amanqanaba e-insulin aphezulu ukutya i-carb ephezulu, kwaye i-insulin inyuka nangakumbi, emva koko i-nosedives ngokukhawuleza, ikushiye uqwengile emini emaqanda.

Isisombululo: Bhangqa ezo carbs zineprotein ukunceda ukunciphisa iswekile ekuphenduleni. Cwangcisa iigrama ezingama-30 zeprotein (ikomityi yetshizi okanye amaqanda amabini kunye nesikhongozelo seoyile yamaGrikhi esezantsi) kunye nama-20 ukuya kuma-30 amagremu e-carbs (ibhanana eliphakathi, iqhekeza elikhulu le-toast, okanye ipakethi ye-oatmeal yangoko ).

Impazamo yeMetabolism: Skimping

kwiProteni

Yonke imini umzimba wakho uhamba kwinkqubo ebizwa ngokuba yiprotein turnover, ngokusisiseko uqhekeza izihlunu zayo. Ngokuqhelekileyo, kodwa abafazi abaninzi abayityi iprotheni eyaneleyo (equlethe i-amino acids, eyona "ukutya" kwezihlunu), ukuchasana nesi siphumo kunye nokugcina ngokufanelekileyo ubunzima. Ayilunganga okoko unemisipha engaphezulu, iicalorie ozitshisayo nokuba wenza ntoni.

Isisombululo: I-RDA yeprotein yabasetyhini ngama-45 ukuya kuma-50 amagremu, kodwa uGqr. Qinisekisa ukuba ufumana i-30 grams (malunga ne-4 ounces yenkukhu) kwisidlo sakusasa, isidlo sasemini, kunye nesidlo sakusihlwa, kunye ne-10 ukuya kwi-15 grams kwi-snacks.

Impazamo yeMetabolism: Ukutya kancinci ukunciphisa uLusu

Ewe kuya kufuneka usike iikhalori ukuze ulingane nesayizi encinci. Kodwa njengoko inani kwisikali liyancipha, i-metabolism yakho inokuthatha ukuntywila ngezizathu ezibini: Okokuqala, nangona ubunzima obuthile obulahlekileyo bunamafutha, enye i-calorie-torching muscle. Okwesibini, "umzimba wakho unobunzima 'obukhululekileyo' ngenxa yokuba silungele ukulwa nendlala. Njengoko ulahlekelwa ubunzima, umzimba wakho uzama ukuxhoma kwiikhalori ukuze ubuyisele kwisiseko sakho, "kusho uRobert. U-Yanagisawa, MD, umlawuli weNkqubo yokuLawulwa kobunzima obuPhetheyo kwiMedical Mount Sinai. Unokuziva ulambile njengoko umzimba wakho uzama ukukucenga ukuba ubuyele kwindawo yakho ebekiweyo. Ngethamsanqa umzimba wakho uya kuseta kwakhona ubunzima bakho kwisiseko esitsha, uGqirha Yanagisawa wongeza.

Isisombululo: Kuze umzimba wakho uyeke ukonakalisa imizamo yakho yokulahleka kobunzima, eyona nto ibalulekileyo onokuyenza kukulayisha iziqhamo kunye nemifuno. Inkqubo yakho ye-GI isebenza ixesha elongezelelekileyo ukuyaphula (ukutshisa iikhalori ezimbalwa), kodwa okona kubaluleke kakhulu, ziyindlela esebenzayo yokulwa le ndlala ingaphezulu ngokukugcwalisa ngefayibha esezantsi. Layisha isiqingatha seplate yakho ngemveliso kwisidlo ngasinye kwaye utye isaladi ene-vinaigrette ngaphambi okanye emva kwesidlo sangokuhlwa. Isaladi icothisa isantya sakho sokutya, inika iihormoni zokulwa indlala imizuzu engama-20 ukuya kwengama-30 abafuna ukuyikhaba ukuze uzive uhluthi kwaye ungatyi kancinci kwisidlo sakho-okanye ube nakho ukumelana ne-dessert emva, utshilo uScott Isaacs, MD, a Ingcali yemetabolism kunye nombhali Betha Ukutya Ngokugqithisileyo Ngoku!

Impazamo yeMetabolism: Ukusela

Ukutya kwesoda

Kukukhohlakala okukhohlakeleyo ukuba into engenasikhalori inokukhupha. "Uhlolisiso lubonisa ukuba iswekile eyenziweyo ivuselela iimpendulo ezifanayo zehomoni kunye neetabolism," utshilo uGqirha Cederquist. Njengoko usitya iswidi engeyonyani, ii-receptors kwingqondo yakho nakwisisu silindele ukufumana iikhalori kwiswekile; Ukuphendula, umzimba wakho ukhupha i-hormone yokugcina i-insulin.

Isisombululo: "Phosa izinto ezingenazo ikhalori kwaye uqalise ukutya ukutya okwenyani," utshilo uGqirha Cederquist. Ufuna ukusika isoda yokutya ngaphandle ngokupheleleyo, kodwa ukuba uyi-can-day-day gal kwaye awufuni ukuyeka ukubanda okubandayo, qala ngokusika umva kwenye kwaye unokutya iziselo zokutya ngokutya. "Ngale ndlela umzimba wakho ufumana iikhalori ezilindeleyo, ngenxa yoko akukho mpendulo ye-insulin," ucacisa uGqirha Cederquist.

Impazamo yeMetabolism: Hayi

Imveliso yokuhlamba

Amayeza okubulala izitshabalalisi ayingobabulali bezinambuzane kuphela, ikwangabaphazamisi be-endocrine. Kuba inkqubo ye-endocrine ilawula imetabolism, ukubonakaliswa kweekhemikhali ezithile kunokonyusa ukutya, kukhuthaze iiseli ezinamanqatha, kwaye kubangele imetabolism edangeleyo, utshilo uGqirha Isaacs. Intsalela yesitshabalalisi kwimveliso (kunye nayo nayiphi na iplastiki yokupakishwa abayifikayo) inokuwalahla amanqanaba ehomoni yakho kwaye ikhokelela ekuzuzeni ubunzima.

Isisombululo: Qhubeka utya ezo ziqhamo kunye nemifuno, kodwa khuthalela ukuhlamba yonke into, nokuba sele uxutywe isaladi kunye nokutya ongayi kutya i-rind yayo, enje ngee-cantaloupes kunye neeavokhado. Ugqirha Isaacs ucebisa ngokuntywila kwisitya esikhulu samanzi umzuzu omnye ukuya kwemibini, emva koko uhlambe amanzi phantsi kwamanzi abalekayo. Sebenzisa ibrashi ethambileyo ukukhuhla isitrasi kunye nokunye ukutya ngamaxolo aqinileyo.

Impazamo yeMetabolism: Ukucoca

Ukuba kukho into enye malunga nokuzila kwejusi, ulahla ubunzima ngokukhawuleza. Kodwa uninzi lwalo ngamanzi kunye nezihlunu, utshilo uGqr. Cederquist. Mhlawumbi unokuthekelela ukuba siyaphi nale: Xa uwukhanyela umzimba wakho izakhamzimba ezifunekayo ngokutya iikhalori ezimbalwa kakhulu kunye neeprotein ezingonelanga, umzimba wakho uya kuzaphula izicubu zemisipha. "Ekugqibeleni, uya kuzuza ubunzima xa uqala ukutya kwakhona kwaye mhlawumbi nangakumbi ngenxa yokuba ulahlekelwe yimisipha," utsho. Olunye ucoceko lunokuba ziiveki ezintathu okanye inyanga, kodwa uninzi ziintsuku nje ezintathu-ixesha eloneleyo lokonakalisa imetabolism yakho. Ewe.

Isisombululo: Tsiba ukucoca ngokupheleleyo.

Uphengululo lwe