Zinthu zisanu ndi ziwiri zomwe zimakutsimikizirani kuti muli ndi metabolism yabwino

Zinthu zisanu ndi ziwiri zomwe zimakutsimikizirani kuti muli ndi metabolism yabwino

Pali njira zambiri zosavuta komanso zothandiza zothandizira kagayidwe kanu, zambiri zomwe zimaphatikizapo kupanga zakudya zosavuta komanso kusintha kwa moyo, malinga ndi Healthline.

Metabolism ndi njira yomwe imathandizira kusintha zakudya kuchokera ku zakudya zomwe mumadya kukhala mphamvu, zomwe thupi limagwiritsa ntchito poyendetsa ntchito za kupuma, kuyenda, kugaya chakudya, kuzungulira magazi, ndi kukonza minyewa ndi maselo owonongeka.

Mawu akuti "metabolism" amagwiritsidwanso ntchito pofotokoza kuchuluka kwa kagayidwe kachakudya, kuchuluka kwa zopatsa mphamvu zomwe thupi limawotcha pakupuma.

Kuchuluka kwa kagayidwe kachakudya, m'pamenenso thupi limatentha kwambiri popuma. Zinthu zambiri zimatha kukhudza kagayidwe kazinthu, kuphatikiza zaka, zakudya, kapangidwe ka thupi, kugonana, kukula kwa thupi, masewera olimbitsa thupi, thanzi, ndi mankhwala aliwonse omwe munthu akumwa.

Palinso njira zambiri zozikidwa paumboni zomwe zingathandize kukulitsa kagayidwe, kuthandizira thanzi lonse, ndikukhetsa mapaundi owonjezera, motere:

1. Muzidya zomanga thupi pa chakudya chilichonse

Kudya chakudya kumatha kukulitsa kwakanthawi kagayidwe kanu kagayidwe kachakudya kwa maola angapo, komwe kumatchedwa thermic effect of food (TEF), yomwe imabwera chifukwa cha ma calories owonjezera omwe amafunikira kugaya, kuyamwa ndi kukonza michere muzakudya. Kudya mapuloteni kumabweretsa milingo yayikulu ya thermic effect. Mapuloteni azakudya amafunikira 20-30% ya mphamvu zake zogwiritsira ntchito metabolism, poyerekeza ndi 5-10% yamafuta ndi 0-3% yamafuta.

2. Kuchita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kungathandize mwachindunji kufulumizitsa kagayidwe kanu. Ndipo mukawonjezera masewera olimbitsa thupi kwambiri, mutha kulimbikitsa kagayidwe kanu ndikuthandizira kuwotcha mafuta.

3. Pewani kukhala kwa nthawi yaitali

Kukhala kwa nthawi yayitali kumatha kukhala ndi zotsatira zoyipa pa thanzi, mwa zina chifukwa kukhala nthawi yayitali kumawotcha ma calories ochepa ndipo kungayambitse kulemera. Akatswiri amalangiza kuyesa kuyimirira kapena kuyenda nthawi zonse.

4. Imwani tiyi wobiriwira

Tiyi wobiriwira kapena tiyi wa oolong amathandizira kusintha mafuta ena osungidwa m'thupi kukhala mafuta amafuta aulere, omwe amatha kuwonjezera kuwotcha kwamafuta mukaphatikizidwa ndi masewera olimbitsa thupi. Kumwa tiyi wobiriwira kumakhudzanso matumbo a microbiome, zomwe zingakhudze momwe thupi limawonongera mafuta.

5. Idyani zakudya zokometsera

Tsabola imakhala ndi capsaicin, mankhwala omwe amathandizira kagayidwe kachakudya. Chifukwa chake kudya zakudya zokometsera ndikopindulitsa pakukulitsa kagayidwe kachakudya, ngati munthu alekerera kuzidya.

6. Gonani bwino

Kupanda tulo kumagwirizana ndi kuwonjezeka kwakukulu kwa mwayi wa kunenepa kwambiri. Zawonetsedwanso kuti zimakhudza momwe thupi limapangira ghrelin, timadzi ta njala, ndi leptin, timadzi timene timaletsa kukhuta. Kuwonongeka kwa mahomoni owongolera chilakolako kumabweretsa kusintha kosawoneka bwino kwa momwe thupi limagwirira ntchito mafuta, zomwe zingayambitse kulemera.

7. Khofi

Kafukufuku akuwonetsa kuti caffeine imatha kulimbikitsa thupi kutulutsa ma neurotransmitters monga epinephrine, omwe amathandiza kuwongolera momwe thupi limayendera mafuta.

Koma izi zimatha kusiyanasiyana kutengera zinthu zingapo kuphatikiza, mwachitsanzo, kuti caffeine inali yothandiza kwambiri pakuwotcha mafuta panthawi yochita masewera olimbitsa thupi mwa anthu omwe amakhala ndi moyo wocheperako (ongokhala) poyerekeza ndi othamanga ophunzitsidwa bwino, malinga ndi zotsatira za kafukufuku wasayansi.

Maulosi a horoscope a Maguy Farah a chaka cha 2023