Iingcebiso ezili-8 ezilula zokukhawulezisa imetabolism

Umxholo

• 1. Yitya ukutya kwe-thermogenic
• Yitya iiprotein ezininzi
• 3. Sela iti eluhlaza
• 4. Musa ukungasidli isidlo sakusasa
• 5. Yitya ukutya okunotye ivithamin B
• 6. Yenza imithambo 2 ukuya kathathu ngeveki
• 7. Nciphisa uxinzelelo
• 8. Ukulala iiyure eziyi-8 ukuya kwezi-9 ngobusuku

Ezinye izicwangciso ezilula njengokungalahli isidlo sakusasa, ukwenza imisebenzi yomzimba, okanye ukulala kakuhle kunceda ukukhawulezisa imetabolism kunye nokuthanda inkcitho yekhalori imini yonke.

I-Metabolism yindlela umzimba oguqula ngayo iikhalori zibe ngamandla kubalulekile ukugcina imisebenzi yomzimba njengokuphefumla, ukulungiswa kweseli kunye nokwetyiswa kokutya, umzekelo.

Ezinye zezinto ezinje ngokuguga, ukutya okungalunganga, ukungasebenzi komzimba okanye ukutyeba, umzekelo, kunokucothisa imetabolism kwaye, ke ngoko, ukwamkela izicwangciso zokukhawulezisa imetabolism kunokunceda umzimba ukuba usebenze ngcono, ukongeza kwinkcitho yeekhalori, ukuthanda ukulahleka kobunzima kunye nokuziphatha okuphuculweyo.

1. Yitya ukutya kwe-thermogenic

Ukutya kwe-Thermogenic, okufana nepepile, isinamoni, ijinja, ikofu kunye neti eluhlaza, kunokunceda ukunyusa ubushushu bomzimba kunye nokukhawulezisa imetabolism, okwenza kube lula ukutshisa amafutha. Oku kutya kunokufakwa ekutyeni kwaye kufuneka kusetyenziswe yonke imihla. Jonga uluhlu olupheleleyo lokutya kwe-thermogenic kunye nendlela yokukutya.

Yitya iiprotein ezininzi

Ukonyusa ukusetyenziswa kokutya okune-protein-rich kubangela ukuba umzimba uchithe iikhalori ezininzi ukwenza esi sithako ngexesha lokugaya, ukongeza ekuvuseleleni ukuzuza kobunzima bemisipha, esisicwili esisebenzisa iikhalori ezininzi kunamafutha. Ke, izihlunu ezingakumbi, ngokukhawuleza imetabolism iba.

Okona kutya kuphezulu kuneprotein yinyama, inkukhu, amaqanda, intlanzi kunye netshizi, ekufuneka ityiwe phantse kuzo zonke izidlo zosuku. Jonga uluhlu olupheleleyo lokutya okune-protein.

3. Sela iti eluhlaza

Iti eluhlaza ineekatekini kunye ne-caffeine ekubunjweni kwayo eneempawu ze-thermogenic, ezinceda ukukhawulezisa imetabolism, ebangela ukuba umzimba uchithe amandla ngakumbi. Ukongeza, iikatekini, i-caffeine kunye ne-polyphenols ezikhoyo kwi-tea eluhlaza zinciphisa ukuqokelelana kwamafutha emzimbeni kwaye zinceda ukutshisa amanqatha, anokukhuthaza ukunciphisa umzimba.

Okufanelekileyo kukusela i-3 ukuya kwi-5 yeekomityi zeti eluhlaza ngosuku ukunceda ukukhawulezisa imetabolism yakho. Funda indlela yokulungisa iti eluhlaza ukwandisa imetabolism.

4. Musa ukungasidli isidlo sakusasa

Ukutya isidlo sakusasa kubalulekile kuba umzimba ufuna amandla emva kweeyure ezinde zokuzila ubusuku bonke kwaye esi sidlo siba nefuthe kwisantya semetabolism imini yonke.

Ngokutsiba isidlo sakusasa, umzimba ucothisa ukutshiswa kwamafutha ukuzama ukugcina amandla, ukongeza kwimisipha evuthayo yamandla, ecothisa imetabolism.

Ke ngoko, ukukhawulezisa imetabolism yakho kufuneka utye isidlo sakusasa ngaphakathi kweyure yokuvuka kwaye ubandakanye ukutya okunempilo okufana nefayibha, iziqhamo kunye neeproteni. Jonga iinketho zesidlo sakusasa ezisempilweni.

5. Yitya ukutya okunotye ivithamin B

Iivithamini ezinobunzima be-B, ezinje nge-B1, B2 kunye ne-B6, zidlala indima ebalulekileyo kwimetabolism yomzimba kwaye ezinye izifundo zibonisa ukuba ukwandisa ukusetyenziswa kwezi vithamini kunokunceda ukwandisa imetabolism.

Ukutya okunotyebi ku-vitamin B kubandakanya inyama, isibindi, ukutya okuziinkozo, ubisi kunye nezinye okanye imifuno eluhlaza, umzekelo. Jonga uluhlu olupheleleyo lokutya okunotye iivithamini ze-B.

6. Yenza imithambo 2 ukuya kathathu ngeveki

Ukuzivocavoca umzimba kunceda ithoni kunye nokwandisa ubunzima bemisipha, okunceda ukukhawulezisa imetabolism. Kungenxa yokuba, izihlunu zichitha amandla amaninzi kuneeseli ezinamafutha, zithanda inkcitho yekhalori. Ukongeza, ukuzivocavoca umzimba kubangela ukuba umzimba uqhubeke ukwanda malunga neeyure ezi-4.

Ukhetho olufanelekileyo lokuzilolonga kukwenza uqeqesho lobunzima okanye uqeqesho lwamandla ekhaya amaxesha ama-2 ukuya kwayi-3 ngeveki esebenza izihlunu zemilenze, isinqe, umqolo, isisu, isifuba, amagxa neengalo, umzekelo. Jonga umzekelo woqeqesho lomlenze onokuwenza ekhaya.

Olunye ukhetho lokuzivocavoca umzimba, olunokwenziwa ngeentsuku ezifakwe kuqeqesho lwamandla, yimithambo ye-aerobic njengokuhamba, ukubaleka, ukuqubha, ukuhamba ngebhayisikile okanye ukusebenza ngamandla okunceda ukukhawulezisa imetabolism kunye nokusebenzisa iikhalori ezininzi.

7. Nciphisa uxinzelelo

Ukuzama ukulawula uxinzelelo kunye noxinzelelo kubalulekile ukunciphisa imveliso yecortisol, eyihormoni yoxinzelelo ekhokelela kwimveliso eyandisiweyo yamafutha emzimbeni, icothise imetabolism.

Ukunceda ukunciphisa uxinzelelo kunye nokukhawulezisa imetabolism, umntu kufuneka aziqhelanise nezinto ezinceda ukukhulula okanye ukuphazamisa ingqondo njengokuhamba okanye ukuzolula, ukwenza imisebenzi ephumla njengokucamngca okanye iyoga, okanye ukuziqhelanisa nokuzonwabisa njengokufota, ukuthunga okanye ukupeyinta, umzekelo Umzekelo. Jonga amanyathelo ama-7 ukulwa noxinzelelo.

8. Ukulala iiyure eziyi-8 ukuya kwezi-9 ngobusuku

Ukulala i-8 ukuya kwi-9 iiyure ngobusuku kubalulekile ukulawula ukuveliswa kwehomoni, ukuphucula imeko kunye nokukhuthaza ukuzuza komzimba. Kuxa ulele ukuba imveliso ephezulu ye-GH, ukukhula kwehomoni, kwenzeka eyakukhuthaza i-hypertrophy yemisipha.Kukwanokuphumla okuhle ukuba izihlunu zichache kuqeqesho kwaye zikhule, kunye nobunzima bemisipha onayo emzimbeni wakho, kokukhona inyusa imetabolism kunye nokutsha kwekhalori.

Bukela ividiyo eneengcebiso ngendlela yokwandisa imetabolism ngelixa ulele.