Iintsomi ezi-7 ezinkulu ngeMetabolism-Busted

Umxholo

• Intsomi: Ungaze Utye isidlo sakusasa
• Intsomi: "Hot" Workouts ikunceda ukuba unciphise ubunzima
• Intsomi: IiPepile Ezitshisa Ulwimi Zitshise Amafutha Esisu
• Intsomi: Ukutya okuNcinci okuThandathu kuyo yonke iMini kuyakuBamba uMlilo weMetabolic
• Intsomi: I-Caffeine kwiziselo zamandla eziVusa i-Metabolism yakho
• Intsomi: Ukutya iiCarbs ebusuku kuyakukutyebisa
• Intsomi: Iponti yemisipha itshisa iikhalori ezili-100 ngosuku
• Uphengululo lwe

Imetabolism ephezulu: Ngumoya oyingcwele wokulahleka kobunzima, indlela engaqondakaliyo, yemilingo esitshisa ngayo amanqatha imini yonke, ubusuku bonke, naxa silele.Akwaba besinokuyicekisa nje! Abathengisi bayazi ukuba sithenga izilungiso zemetabolism: Ukukhangela okukhawulezileyo kukaGoogle "kwemetabolism" kuvela malunga ne-75 yezigidi ezibetha ngaphezulu "kokutyeba," (izigidi ezili-10) "ukuncipha kobunzima," (izigidi ezingama-34) kunye ne "Kate Upton" (1.4) ezigidi) zidityanisiwe!

Kucacile ukuba kutheni: Ngokwithiyori, "ukonyusa imetabolism" yeyona ndlela ilula yokutshisa amanqatha. I-Metabolism, xa ufuna ukuhlaziya, ibhekisa kwinkqubo apho umzimba wakho uguqula iikhalori ozityayo zibe amandla-izinto ezitshisa yonke into oyenzayo, ukusuka ekukhuliseni iinwele zakho ukuya ekuphefumleni emoyeni. Okukhona uzitshisa ngokufanelekileyo ezo khalori, kokukhona ugcina amanqatha amancinci ngaphandle kwesidingo sokutya okunemiqathango okanye umthambo oqatha. Kuvakala kumnandi, akunjalo?

Nangona kunjalo, njengayo nayiphi na ifomula ebonakala inomlingo, iresiphi yokunyusa i-metabolism igutyungelwe yintsomi-kunye neengcinga ezingezizo.

Kude kube ngoku. Apha, sikhupha iintsomi ezisixhenxe zemetabolism-kwaye sinika iingcebiso zethu eziqinisekileyo zokunyibilikisa iipounds. (Okwangoku, ungaphulukana nobunzima ngakumbi-ngokulula-ngale nto yasimahla Yitya Oku, Hayi Leya! ingxelo ekhethekileyo: 10 Imikhwa ngemihla ukuqhumisa Belly Fat.)

Intsomi: Ungaze Utye isidlo sakusasa

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Yinyani: Akukho xesha? Sukuba noxinzelelo. Ngokuchasene nenkolelo edumileyo, abaphandi ngoku bathi isidlo sakusasa asiyikukhaba imetabolism kwaye isenokungabi sesona sidlo sibaluleke kakhulu sosuku. Isifundo esitsha kwi Ijenali yaseMelika yeZondlo zeklinikhi Abathathi-nxaxheba abangaphezu kwama-300 abatyebe ngokugqithiseleyo abatya ukutya okubandakanya ukutya okanye ukutsiba isidlo sakusasa. Ekupheleni kweeveki ezili-16, ii-dieters ebezityile isidlo sakusasa azilahlekanga ubunzima ngaphezu kwabakhweli besidlo sakusasa. Kwaye isifundo sesibini kwiphephancwadi elifanayo safumanisa ukuba ukutya isidlo sakusasa kwakunefuthe lokuphumla kwimetabolism. Isidlo sakusasa yindawo efanelekileyo yokucinezela iprotein, ifayibha kunye nezinye izondlo kusuku lwakho, kodwa ukuba ukhetho luyi-donut okanye akukho nto, khetha ungenzi nto.

Ukuqinisa umlilo ngokuqinisekileyo: Qala usuku lwakho ngeprotheni ebhityileyo, etshisa kabini iikhalori ezininzi ngexesha lokugaya njengamafutha okanye i-carbs. Kodwa ungazixinzeleli malunga nokuyifinya ngaphambi kwentsimbi ye-9 kusasa.

Intsomi: "Hot" Workouts ikunceda ukuba unciphise ubunzima

Ifoto: Getty

Yinyani: Ukuqhaqhazela okubandayo kusebenza ngcono. Sisathanda ukucinga ngokubila njengamanqatha ethu okhalayo-ingakumbi xa sinyusa amaqondo ethu obushushu ngeBikram yoga okanye enye into "eshushu" yokuzilolonga-kodwa ibetha uphando olutsha olupapashwe kwijenali. Seswekile iphakamisa ukuba amaqondo obushushu apholileyo anokulunga ekulahlekeni kobunzima. Ngokophononongo, ukuvula i-AC ebusuku ngobuqhetseba kungaguqula ngobuqhetseba iivenkile zomntu ezinamafutha amdaka -amafutha "alungileyo", avuselelwa ngamaqondo obushushu abandayo, asigcina sifudumele ngokutshisa kwiivenkile ezityebileyo "ezimbi". Abathathi-nxaxheba bachitha iiveki ezimbalwa belele kumagumbi okulala anamaqondo obushushu ahlukeneyo: iidigri ezingathathi hlangothi ezingama-75, iidigri ezipholileyo ezingama-66, kunye ne-balmy engama-81 degrees. Emva kweeveki ezine belele kwii-degrees ezingama-66, la madoda aphantse ayiphinda-phinda kabini ioyile etshayo yeekhalori. Kuhle!

I-Sure-Fire Boost: Cima ubushushu ebusuku. Uya kusisika isisu sakho, kunye namatyala akho okushushubeza. Gcina ukuqhumisa amanqatha usebenzisa isayensi-inkxaso yethu Iindlela ezi-5 zokunciphisa ubunzima ngelixa ulele.

Intsomi: IiPepile Ezitshisa Ulwimi Zitshise Amafutha Esisu

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Yinyani: Sukuziqhuba ngokwakho-kulungile ukuhlala unobulali. Ukhe wafunda ukuba isosi eshushu inokunyusa imetabolism yakho, kwaye ke inyani. Kodwa uza kuthini ukuba awuzithandi iziqholo? Ngoku, kukho uphando olutsha lokucebisa ngakumbi, iipepile ezithambileyo zinokuba nekhalori efanayo-etshisayo ezinokubakho-thabatha intlungu! Iziphumo zophando ezinikezelwe kwintlanganiso ye-Biology yovavanyo e-Anaheim, eCalifornia, zibonisa ukuba i-dihydrocapsiate (DCT), i-capsaicin's non-spicy cousin, iyasebenza ngokulinganayo. Ngapha koko, abathathi-nxaxheba abatye eyona DCT kwipepile ethambileyo bafumana ukonyuka kwe-metabolic ephantse yaphinda kabini iqela le-placebo.

I-Sure-Fire Boost: Pakisha iisaladi zakho kunye ne-fry-fry nge-pepper emnandi-kubandakanya i-bell pepper, i-pimentos, i-rellenos, kunye neepepile zebhanana ezimnandi. Zisebenza ngokufanelekileyo njengezinto ezishushu.

Intsomi: Ukutya okuNcinci okuThandathu kuyo yonke iMini kuyakuBamba uMlilo weMetabolic

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Yinyani: Izikwere ezithathu nazo zinokukugcina ungakhuli ungqukuva. Abakhi bomzimba kudala bafunga ngokutya zonke iiyure ezimbalwa ukugcina izihlunu zabo zivutha, kodwa ungabuphunguli ubungakanani bokulahleka kobunzima bezikwere ezintathu ngosuku. Uphononongo kwijenali IHepatology beka amaqela amabini amadoda kwizidlo zokufumana ubunzima. Elinye iqela lahlula iikhalori phakathi kokutya okuncinci okuncinci kunye nokutya okuphakathi phakathi ngelixa iqela lesibini lalisitya inani elifanayo leekhalori kwizidlo ezithathu ezikwere. Ngelixa omabini la maqela efumana ubunzima, abaphandi bafumanise ukuba amafutha esiswini-uhlobo oluyingozi olonyusa isifo sesifo sentliziyo-sonyuka kuphela kwiqela lokutya okuphezulu.

Ukuqinisa umlilo ngokuqinisekileyo: Gxila kulawulo lwekhalori iyonke kwaye ufumane ifayibha eninzi, iiprotein, kunye nee-micronutrients. Into oyityayo ibaluleke ngakumbi kunangoku.

Intsomi: I-Caffeine kwiziselo zamandla eziVusa i-Metabolism yakho

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Yinyani: Iswekile kwiziselo zamandla ivuselela amanqatha esisu sakho. I-Caffeine inokubonelela ngento yokunyusa imetabolism, ngakumbi xa ityiwa ngaphambi kokuzivocavoca, kodwa akukho mali yokunyusa umzimba inokutshisa iikhalori ezingenanto ezinikwa iziselo zamandla. Ngokutsho kolunye uphando olupapashwe kwi- Iinkqubo zekliniki yaseMayo, Isiselo esinamandla esiqhelekileyo sisebenza ikota yekota yeswekile-yeekhalori ezibetha umzimba wakho ngaxeshanye kwaye zibangele ukugcinwa kwamafutha. Ukuba ufuna ukutshisa iikhalori, zama isiphuzo esitsha sommangaliso esaziwa njenge… itephu yamanzi. Ngokutsho kwesifundo kwi- Ijenali ye-Clinical Endocrinology kunye neMetabolism, emva kokusela iiglasi ezimbini zamanzi amade (ii-ounces ezili-17), amaxabiso abathathi-nxaxheba anyuke ngeepesenti ezingama-30.

Ukuqinisa umlilo ngokuqinisekileyo: Layita itepu. Abo baphandi baqikelela ukuba ukonyusa amanzi aselwa ziilitha ezisisi-1,5 ngosuku (malunga neekomityi ezi-6) kunokutshisa ii<em>calories ezingakumbi ezili-17 400 ebudeni bonyaka—ziikhilogram ezintlanu ezo! Okanye zama ezi Ziselo zamandla zingcono kunekofu!

Intsomi: Ukutya iiCarbs ebusuku kuyakukutyebisa

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Yinyani: Iikhabhathi zasebusuku zikubekele ukunciphisa umzimba emini. Ithiyori inengqiqo: Umzimba wakho utshisa i-carbs ukuze ube namandla, kodwa ukuba uyawadla ngaphambi kokuba ulale, umzimba wakho ugcina nje njengamafutha. Kodwa i-patanomics yokulahleka kwesisindo ayilula kangako. Isifundo esinye kwi Ijenali yaseYurophu yeZondlo beka amaqela amabini amadoda kwizidlo ezifanayo zokunciphisa umzimba. Umahluko kuphela? Isiqingatha seqela satya ii-carbs zazo imini yonke ngelixa iqela lesibini ligcina ii-carbohydrate ngexesha lasebusuku. Isiphumo? Iqela le-carb yasebusuku libonise i-thermogenesis ephezulu kakhulu yokutya (oku kuthetha ukuba batshise iikhalori ezingakumbi ngokutya kwabo ngosuku olulandelayo). Ngaphezu koko, iqela lemini-carb libonise ukunyuka kweshukela egazini. Olunye uphononongo kwiphephancwadi Ukutyeba kwabona iziphumo ezifanayo. Abadla i-carb yasebusuku balahlekile iipesenti ezingama-27 ngaphezulu komzimba-kwaye baziva bepesenti ye-13.7 igcwele-kunaleyo kukutya okuqhelekileyo.

Ukuqinisa umlilo ngokuqinisekileyo: Yonwabela ipasta ebandayo ngokuhlwa. I-carbs ayiyi kukumisela kuphela ukutshisa amanqatha ngomso, kodwa i-pasta epholileyo ngaphambi kokuba uyitye itshintsha ubume be-carbs kwi-resistarch resistant-uhlobo lwe-carbohydrate ekunzima ukuyigcina njengamafutha. Le yenye yeengcebiso zethu ezili-10 eziSebenzayo zeNondlo Cofa apha ukuze ubone enye i-9!

Intsomi: Iponti yemisipha itshisa iikhalori ezili-100 ngosuku

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Yinyani: Iponti yobuchopho itshisa iikhalori ezili-100 ngosuku. Ukutyhubela iminyaka, iigurus zomthambo ziye zawabaxa kakhulu amandla okutshisa izihlunu. Ngokwengxelo kwijenali Ukutyeba ngokugqithisileyo, umsipha wamathambo okunene unezinga eliphantsi kakhulu lokunciphisa umzimba xa uphumle, kwiikhalori nje ezi-6 ngeponti. Yinyani, oko kuphindwe kathathu kunamafutha, ngoko ke uqeqesho lokuxhathisa ngokuqinisekileyo luyakunceda ukutshisa amanqatha emihla ngemihla. Kodwa kunokuba ngcono xa usakha amandla akho obuchopho: iponti yengqondo iyatshisa iikhalori ezili-109 ngosuku.

I-Sure-Fire Boost: Zilolonge, kwaye musa ukubila izihlunu ezinkulu ukuba awufuni. Nawuphi na umthambo uya kwenza. Abaphandi kwiYunivesithi yaseMaryland School of Public Health bafunde amaqela amane abantu abadala abasempilweni, abaneminyaka engama-65 ukuya kwengama-89, kwaye bafumanisa ukuba abo benza umthambo babenobuchopho obukhulu!

Gcina i-$$$ KUNYE NEEKALORI NGOKU! Ukutshintshela ukutya okumangalisayo kunye neengcebiso zokuphulukana nobunzima, bhalisela incwadana yethu yasimahla egcwele amaqhinga okutya, iimfihlo zemenyu, kunye neendlela ezilula zokuba sempilweni, wonwabe.

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