Abubuwa bakwai da ke ba ku tabbacin ingantaccen metabolism

Abubuwa bakwai da ke ba ku tabbacin ingantaccen metabolism

Akwai hanyoyi masu sauƙi da inganci da yawa don tallafawa metabolism ɗin ku, yawancinsu sun haɗa da yin sauƙi na rage cin abinci da canje-canjen salon rayuwa, a cewar Healthline.

Metabolism shine tsarin da ke da alhakin canza abubuwan gina jiki daga abincin da kuke ci zuwa makamashi, wanda jiki ke amfani da shi don gudanar da ayyukan numfashi, motsi, narkar da abinci, yada jini, da gyaran kyallen takarda da kwayoyin halitta.

Hakanan ana amfani da kalmar "metabolism" don bayyana yawan adadin kuzari na basal, yawan adadin kuzari da jiki ke ƙonewa yayin hutawa.

Mafi girma yawan adadin kuzari, yawancin adadin kuzari da jiki ke ƙonewa a hutawa. Abubuwa da yawa na iya shafar metabolism, ciki har da shekaru, abinci, tsarin jiki, jima'i, girman jiki, aikin jiki, yanayin kiwon lafiya, da duk wani magani da mutum yake sha.

Hakanan akwai dabarun tushen shaida da yawa waɗanda zasu iya taimakawa haɓaka metabolism, tallafawa lafiyar gabaɗaya, da zubar da ƙarin fam, kamar haka:

1. Ku ci furotin a kowane abinci

Cin abinci na ɗan lokaci yana ƙara haɓaka metabolism na ɗan lokaci na ƴan sa'o'i, wanda ake kira tasirin thermic na abinci (TEF), wanda ke haifar da ƙarin adadin kuzari da ake buƙata don narkewa, sha da sarrafa abubuwan gina jiki a cikin abinci. Cin furotin yana haifar da matakan mafi girma na tasirin thermic. Protein gina jiki yana buƙatar kashi 20-30% na makamashin da ake amfani dashi don haɓaka metabolism, idan aka kwatanta da 5-10% na carbohydrates da 0-3% na mai.

2. Motsa jiki

Yin motsa jiki na iya taimakawa a kaikaice don hanzarta metabolism. Kuma lokacin da kuka ƙara wasu motsa jiki masu ƙarfi, zaku iya haɓaka metabolism ɗin ku kuma taimakawa ƙone mai.

3. Ki guji zama na tsawon lokaci

Zama na dogon lokaci na iya haifar da mummunan tasiri ga lafiya, a wani bangare saboda tsawaita lokacin zama yana ƙone ƙarancin adadin kuzari kuma yana iya haifar da hauhawar nauyi. Masana sun ba da shawarar ƙoƙarin tashi tsaye ko yin yawo akai-akai.

4. Sha koren shayi

Koren shayi ko shayin oolong yana taimakawa wajen maida wasu kitse na jikin da aka adana su zama sinadarai masu kyauta, wanda hakan na iya kara kona kitse a kaikaice idan aka hada shi da motsa jiki. Amfanin koren shayi kuma yana shafar microbiome na hanji, yana iya yin tasiri ga yadda jiki ke karya kitse.

5. Cin abinci mai yaji

Barkono yana dauke da capsaicin, wani sinadari da ke kara habaka metabolism. Don haka cin abinci mai yaji yana da fa'ida wajen haɓaka metabolism, idan mutum ya jure cin su.

6. Barci da kyau

Rashin barci yana da alaƙa da karuwa mai yawa a cikin yiwuwar kiba. Hakanan an nuna yana shafar matakan samar da jiki na ghrelin, hormone yunwa, da leptin, hormone mai sarrafa satiety. Mummunan sakamako akan matakan hormones masu sarrafa ci yana haifar da sauye-sauye masu sauƙi a yadda jiki ke metabolizes mai, wanda zai iya haifar da kiba.

7. Kofi

Bincike ya nuna cewa maganin kafeyin zai iya motsa jiki don saki masu amfani da kwayoyin halitta kamar epinephrine, wanda ke taimakawa wajen tsara yadda jiki ke sarrafa mai.

Amma wannan tasirin zai iya bambanta dangane da dalilai da yawa ciki har da, alal misali, cewa maganin kafeyin ya fi tasiri wajen ƙara yawan ƙona kitse a lokacin motsa jiki a cikin mutanen da ke da ƙarancin aiki (sedentary) salon rayuwa idan aka kwatanta da horar da 'yan wasa, bisa ga sakamakon binciken kimiyya.

Hasashen horoscope na Maguy Farah na shekarar 2023