Ukulungiswa kwemihla emi-3 yokuThengisa iMetabolism yakho

Umxholo

• Hlaziya imetabolism yakho
• Usuku 1: ngoMgqibelo
• Uvuka nini
• Uzotya ntoni namhlanje
• Kufuneka wenze ntoni namhlanje
• Ulala nini?
• Usuku 2: NgeCawa
• Uvuka nini
• Ukusela ntoni namhlanje
• Kufuneka wenze ntoni namhlanje
• Usuku 3: ngoMvulo
• Uvuka nini
• Uzotya ntoni namhlanje
• Kufuneka wenze ntoni namhlanje
• Omele ukwenze iveki yonke
• Ukuphela kweveki (kunye nobomi bakho!):
  

Hlaziya imetabolism yakho

Ngaba ukhe uziva udangele mva nje? Ukujongana neminqweno yokutya owaziyo ukuba akukuhle kuwe (njengee-carbs kunye neswekile)? Ukubambelela kwisisindo esinenkani esingayi kushukuma-nokuba wenza ntoni?

Amathuba kukuba, imetabolism yakho inetyala.

"Imetabolism yakho - ngakumbi umzimba, indlela umzimba wakho otshisa ngayo iikhalori," utshilo uJulie Lohre, ingcali kwezesondlo eqinisekisiweyo.

Xa unemetabolism ecothayo kunaleyo yesiqhelo, idala imeko yeziphumo ebezingalunganga, kubandakanya ukudinwa, ukutshintsha kwemozulu, ukuthanda ukutya, kunye nobunzima bokunciphisa umzimba.

Ngethamsanqa, imetabolism ecothayo ayisosigxina, kwaye notshintsho olufanelekileyo kwindlela otya ngayo nakwindlela ophila ngayo, unokuhlaziya imetabolism yakho - kwaye ubuye uzive ungcono kwinkqubo.

Kwaye elona candelo lilungileyo? Akuthathi xesha lide ukwenza intshukumo kwicala elifanelekileyo. Landela oku kulungiswa kweentsuku ezintathu ukuze ufumane imetabolism yakho kwi-track (kwaye uqalise ukuvuna izibonelelo zokunyuka kwe-metabolic rate).

Usuku 1: ngoMgqibelo

Uvuka nini

Fumana iiyure ezi-8 zokulala

Ukuba ubunobusuku kakhulu ngolwesiHlanu, chitha uMgqibelo kusasa ukubamba ezinye zeZZZ's.

Xa ungalali ngokwaneleyo, oku kunokuphazamisa ibhalansi yehomoni emzimbeni - ethi yona icothise imetabolism yakho kwaye inyuse umngcipheko wokufumana ubunzima.

"Ukungalali kakuhle kubonwa ngumzimba njengoxinzelelo olongezelelekileyo-ke i-cortisol inyuka kwaye i-testosterone yehle," utshilo umthambo womzimba kunye nengcali ye-biochemist uShawn M. Talbott, PhD.

Olunye uphononongo oluvela kwiYunivesithi yaseChicago lwafumanisa ukuba ukulala kuphela iiyure ezi-5.5 ubusuku ngabunye kwisithuba seeveki ezimbini kunciphise ilahleko ngamafutha ngama-55 eepesenti.

NgokukaTalbott, "Abantu abafumana iiyure ezi-6 xa kuthelekiswa neeyure ezisi-8 zokulala ngobusuku bunye baphatha i-5 ukuya kwi-15 lamafutha esiswini."

Fumana uninzi lweenzuzo zokunyusa imetabolism ebuthongweni bakho

Cwangcisa ubuncinci iiyure ezingama-8 ngobusuku bonke-kwaye uqiniseke ukuba iiyure ezisibhozo zigcwele iliso elikumgangatho ophezulu.

"[Qinisekisa ukuba ubuthongo] obufumanayo 'bukumgangatho ophezulu' kangangoko kunokwenzeka - okuthetha ukuba uchitha ixesha elininzi [ngokunokwenzeka] kubuthongo beREM, obuvuselela ingqondo, kunye nokulala ubuthongo obunzulu, obubuyisela umzimba," Utsho uTalbott.

Uzotya ntoni namhlanje

Musa ukutsiba isidlo sakusasa…

Unokulingwa ukuba uphume emnyango kusasa, kodwa ukuba ufuna ukugcina imetabolism yakho ivuselela yonke imini, yenza ixesha lesidlo sakusasa (kunye nokuzilolonga!). "Ukutya isidlo sakusasa kukhawulezisa imetabolism kwaye kugcina amandla ephezulu imini yonke," utshilo uLohre.

Uphononongo lwakutsha nje lwe-2018 lufumanise ukuba ukutya isidlo sakusasa ngaphambi kokuzilolonga kukhawulezisa imetabolism yakho emva kokuzilolonga.

… Kwaye ineyogathi yamaGrike

Iiprobiotic zilungelelanisa i-bacteria gut kwaye zinceda ukonyusa imetabolism- ke qiniseka ukuba uneyogathi yamaGrike (egxile ngakumbi kwaye inamanqanaba aphezulu eprobiotic) kunye nesidlo sakusasa.

Ukuqinisekisa ukuba ufumana i-microorganisms efanelekileyo yokulinganisa isisu kunye nesidlo sakusasa, qiniseka ukuba iyogurt yakho yamaGrike ithi "iqulethe iinkcubeko ezisebenzayo" kwiphakheji.

(Yogathi ayisiyonto yakho? Akukho zinkxalabo! Unokufumana ukonyusa iprobiotic yakho kusasa kunye nezongezo.)

"Iibhaktheriya kwisibindi sethu zichaphazela izinto ezininzi kwimetabolism yethu, ke ukuba nokulingana" okungalunganga "kweebugs kungakhokelela kwiminqweno yokutya okungenampilo, ukuguquka kweswekile yegazi, kunye nokuzuza ubunzima- ngelixa ukufumana ibhalansi 'elungileyo' kuncinci ukunqwenela iswekile kunye nezinga eliphezulu lokutya, "utshilo uTalbott.

Kufuneka wenze ntoni namhlanje

Sebenza kwimizuzu engama-20 yokuqeqesha amandla ...

Ukuba ufuna ukutsiba ukuqala imetabolism yakho, indlela elungileyo yokwenza kukuqeqeshwa ngamandla. ULohre uthi: “Ukwakha izihlunu kukhawulezisa izinga lokucola kwakho ukuya kuthi ga kwiiyure ezimbini emva kweseshoni yemizuzu engama-20.

Ngokwenza amandla okomelela, uya kwakha izihlunu ezingakumbi- kwaye kokukhona usipha isihlunu, kokukhona kuya kuba ngcono imetabolism.

"Ukwakha umsipha kuya kukunceda utshise iikhalori ezingaphezulu naxa ungashukumi- kwaye nokuphakama kwezihlunu zakho, kokukhona isomethali sakho somelele," utshilo uLohre.

Ukuba ufuna ukomeleza uloliwe, ungaya esikolweni esidala kwaye uphakamise ubunzima - kodwa ayisiyiyo kuphela into onokukhetha kuyo! Ukwenza umthambo wobunzima bomzimba (njenge squats kunye neeplanga) okanye ukubetha iklasi ye-TRX kusebenza ngokuchanekileyo ekwakheni imisipha njengokuzivocavoca njengee-bicep curls.

… Okanye ngena kwi-cardio

Ngoku, ukuba awuqhelanga ukumpompa i-iron, uqeqesho lwamandla lunokushiya uzive ubuhlungu kakhulu.

Kodwa akukho zinkxalabo! Ukuba ufuna ukungena kwimetabolism eyonyusa ukuzilolonga, i-cardio inokusebenza ngokuchanekileyo. Ngapha koko, kwafunyaniswa ukuba imizuzu engama-45 yokuzivocavoca umzimba okunamandla yonyusa izinga lokunciphisa umzimba ngokuhamba iiyure ezili-14 emva kokuzilolonga.

Ukufumana i-cardio yakho, ungabetha iindlela zokubaleka, jonga iklasi yokujikeleza, uqubha ezinye iirholithi - nantoni na ethi inyuse inqanaba lentliziyo!

Ulala nini?

Lala ngaphambi kobusuku

Unokulingwa ukuba uhlale kude kube sebusuku kwaye ubambe umgca wakho weNetflix, kodwa ulwe nomnqweno! Ukuba ufuna ukugcina imetabolism yakho ivuselelwe, kufuneka ufumane okungenani iiyure ezisi-8 zokulala-ke qiniseka ukuba intloko yakho ibetha umqamelo ngaphambi kobusuku bobusuku.

Usuku 2: NgeCawa

Uvuka nini

Vuka ngo-8 ekuseni

Ukuba ulala ezinzulwini zobusuku, yithi, namhlanje, jolisa ukuvuka malunga ne-8 kusasa Oku kukunika ixesha elaneleyo lokuqinisekisa ukuba ufumana iliso elaneleyo lokuvala ukutya okunesondlo kodwa kwangoko ngokwaneleyo ukuze ungabinamsindo umhlaba xa ialam yakho iye emsebenzini ngomso.

Ukusela ntoni namhlanje

Qalisa usuku lwakho ngekomityi yekofu…

Ungathandi ukuba ufuna esinye isizathu sokufumana ikomityi yakho yasekuseni yejoe, kodwa into encinci yecaffeine yindlela entle yokunyusa imetabolism.

ukuba iimiligram ezili-100 zecaffeine (malunga nokuba ungafumana malini kwikomityi yekofu engama-8) inokunyusa izinga lokuphumla emzimbeni naphi na ukusuka kwipesenti ezintathu ukuya kwezili-11.

Awunguye umntu wekofu? Akukho zinkxalabo- unokufumana ukonyusa okufanayo kwimetabolism yakho ngekomityi yeti eluhlaza. Ukongeza kwi-caffeine, abaphandi bakholelwa, "utshilo uLohre.

… Kwaye usele iH₂0

Ikofu ilungile kusasa-kodwa ngalo lonke usuku, ncamathela emanzini.

ukusela i-ounces eziyi-16.9 (ngaphezulu kweekomityi ezi-2) zamanzi zonyusa izinga lokunciphisa umzimba ngeepesenti ezingama-30 kwimizuzu engama-30 ukuya kwengama-40. Olona loncedo lonyusa imetabolism, jolisa ukusela ii-oun ze-16.9 ze-H₂0 amaxesha amaninzi ngemini.

Kufuneka wenze ntoni namhlanje

Lungiselela ukutya kwiveki-kwaye qiniseka ukuphosa ezinye iipepile

Enye yeendlela ezilungileyo zokuzibekela impumelelo phakathi evekini kukulungiselela ukutya ngeCawa. Kwaye ukuba ufuna ukutya kwakho okucwangcisiweyo ukuhambisa ukonyusa imetabolism yakho, qiniseka ukukhulisa ubushushu kwaye uphonsa iipepile ezimbalwa kwiindlela zakho zokupheka.

Iipilisi ze-Chili ziqulethe i-capsaicin, enokunyusa imetabolism yakho kwaye ikuncede utshise ii-calories ezingama-50 ngosuku.

Yandisa i-NEAT yakho

Kuninzi ongakwenza kwindawo yokuzivocavoca ukuze wandise imetabolism yakho, kodwa yile nto uyenzayo ngaphandle kwendawo yokuzivocavoca enesiphumo.

"I-NEAT (non-exercise activity thermogenesis) - okanye amandla asetyenziselwa izinto eziqhelekileyo zemihla ngemihla - inefuthe elibonakalayo kwinani leekhalori ezitshiswa ngumzimba wakho yonke imihla," utshilo uLohre.

"Ngokuhamba ngakumbi kubomi bakho bemihla ngemihla, uya kubona ukuphucuka okukhulu kwimetabolism yakho."

Khangela amanye amathuba okuhamba yonke imini. Paka imoto yakho ngakumbi ukusuka kumnyango weofisi yakho. Thatha izinyuko endaweni yelifti. Hamba ujikeleze indlu yakho xa ufowuna. Okukhona ushukuma, kokukhona iikhalori uzakuzitshisa.

Usuku 3: ngoMvulo

Uvuka nini

Vuka emva kokuba ulale iiyure ezisi-8

NguMvulo, apho (mhlawumbi) kuthetha ukuqala kweveki yomsebenzi-kunye nokuncipha kokuncipha kwixesha lakho lokuvuka.

Ukuba kufuneka uvuke kwangoko, qiniseka ukuba uhlengahlengisa ixesha lakho lokulala ngeCawa ebusuku ukuze ufumane iiyure ezi-8 zokulala ozifunayo ukuze ufumane isibonelelo semetabolism. Ngaba ufuna ukuvuka nge-6 kusasa? Yiba sebhedini ngo-10 ebusuku. I-alamu isetelwe ukuphuma nge-7 kusasa? Qiniseka ukuba ubetha hay nge-11.

Uzotya ntoni namhlanje

Yongeza iprotheni kwisidlo ngasinye

Ukuba ufuna ukusebenzisa indlela otya ngayo ukuvuselela imetabolism yakho, jolisa ukongeza iprotein kwisidlo ngasinye.

“Ukongeza iiproteni ezingatyebanga njengamaqanda, inyama yenkuku, kunye nemveliso yobisi kwindlela otya ngayo kuya kunceda ukuba i-metabolism iqalwe ngeendlela ezimbini. [Okokuqala,] ziyanceda ukuxhasa ukwakhiwa kwezihlunu kunye nokugcinwa kwezihlunu… [kunye] nokutya ngokwako kunzima kakhulu ukuba umzimba wakho ukwetyise, ngoko ke kufuna amandla amaninzi emzimbeni wakho ukuzisebenzisa kunokunye ukutya, utshilo uLohre.

Kufuneka wenze ntoni namhlanje

Camngca

Uxinzelelo (kwaye ngakumbi, ihomoni yoxinzelelo lwe-cortisol) icothisa imetabolism. Olunye uphononongo luka-2015 lufumanise ukuba abathathi-nxaxheba abafumana amava oxinzelelo batshisa i-calorie ezili-104 ngaphantsi kweeyure ezingama-24 ezilandelelweyo kunabo bangenalo uxinzelelo-olingana neeponti ezili-11 zokufumana ubunzima ngonyaka.

Ukuba ufuna ukugcina uxinzelelo, zama ukucamngca. Ukucamngca ngengqondo kube ngamanqanaba, kwaye unokufumana imbuyekezo ngemizuzu eli-10 ukuya kweli-15 yokuziqhelanisa nokucamngca ngosuku.

Omele ukwenze iveki yonke

Olu lungiso lweentsuku ezintathu sisiqalo esihle sokwandisa imetabolism yakho (kunye nokuziva ungcono kwinkqubo) - kodwa sisiqalo nje.

ULohre uthi: "Imetabolism esempilweni iya kukugcina umile kwaye inyuse amandla akho." "Ukuba uzama ukunciphisa umzimba, ukunyusa izinga lokunciphisa umzimba kuthetha ukuba uza kubona iziphumo ngokukhawuleza - iziphumo ezihlala ixesha elide."

Ke sukuyenza nje ukulungiswa kwempelaveki. Jonga ukuze ubone apho unokwenza khona utshintsho lwexesha elide ebomini bakho ukuze imetabolism yakho ihlale ikwincopho yayo.

Ukuphela kweveki (kunye nobomi bakho!):

1. Yitya iprotheyini eninzi ngesidlo ngasinye - iipesenti ezingama-25 ukuya kuma-30 zekhalori zakho zemihla ngemihla - ukonyusa imetabolism yakho.
2. Cwangcisa ubuncinci iiyure ezingama-8 zokulala kumgangatho ophezulu ubusuku ngabunye.
3. Yitya ukutya okune-probiotic (okanye uthathe izongezo zeprobiotic).
4. Cinga yonke imihla ukugcina uxinzelelo ubuncinci.
5. Ngena okungenani kathathu ekusebenziseni ukonyusa umzimba ngeveki (uqeqesho lwamandla okanye i-cardio).
6. Hlala hydrated.

Emva kwayo yonke loo nto, ukuba ufuna ukubona olokwenyani, utshintsho oluhlala luhleli kwimetabolism yakho, kuya kufuneka uzibophelele kutshintsho lwenene, oluhlala luhleli kwindlela otya ngayo nakwindlela ophila ngayo.

UDeanna deBara ngumbhali ozimeleyo osandula ukusuka eLos Angeles enelanga waya ePortland, eOregon. Xa engazikhathazi ngenja yakhe, i-waffles, okanye zonke izinto zikaHarry Potter, unokulandela uhambo lwakhe I-Instagram.