Zvinhu zvinomwe zvinokuvimbisa iwe mhando yemasabolism

Zvinhu zvinomwe zvinokuvimbisa iwe mhando yemasabolism

Kune dzakawanda nzira dziri nyore uye dzinoshanda dzekutsigira metabolism yako, dzakawanda dzinosanganisira kuita shanduko dziri nyore pakudya kwako uye mararamiro, maererano Healthline.

Metabolism inzira inokonzeresa kushandura chikafu kubva muchikafu chaunodya kuita simba, icho muviri unoshandisa kufambisa mabasa ekufema, kufamba, kugaya chikafu, kutenderera kweropa, uye kugadzirisa akakuvadzwa matishu nemaseru.

Izwi rekuti "metabolism" rinoshandiswawo kutsanangura iyo basal metabolic rate, huwandu hwemacalorie anopisa muviri pakuzorora.

Iyo yakakwirira ye metabolic rate, iyo yakawanda macalorie muviri unopisa pakuzorora. Zvinhu zvakawanda zvinogona kukanganisa metabolism, kusanganisira zera, kudya, kuumbwa kwemuviri, zvepabonde, kukura kwemuviri, kuita muviri, hutano hwehutano, uye chero mishonga iyo munhu ari kutora.

Kune zvakare akawanda euchapupu-hwakavakirwa mazano anogona kubatsira kuwedzera metabolism, kutsigira hutano hwese, uye kudurura mamwe mapaundi, sezvinotevera:

1. Idya mapuroteni pakudya kwega kwega

Kudya chikafu kunogona kuwedzera kwechinguva metabolism yako kwemaawa mashoma, inodaidzwa kuti thermic athari yechikafu (TEF), inoguma kubva kune mamwe macalorie anodiwa kugaya, kutora uye kugadzirisa zvinovaka muviri muchikafu. Kudya mapuroteni kunotungamirira kumazinga epamusoro e thermic effect. Puroteni yekudya inoda 20-30% yesimba rayo rinoshandiswa remetabolism, zvichienzaniswa ne5-10% yemakhahydrates uye 0-3% yemafuta.

2. Kusimbisa muviri

Kuita maekisesaizi kunogona kubatsira zvisina kunanga kukurumidzira yako metabolism. Uye paunowedzera mamwe maekisesaizi epamusoro-soro, unogona kuwedzera metabolism yako uye kubatsira kupisa mafuta.

3. Dzivisa kugara kwenguva refu

Kugara kwenguva yakareba kunogona kuva nemigumisiro yakaipa pahutano, muchidimbu nokuti nguva yakawedzerwa yekugara inopisa macalorie mashoma uye inogona kutungamirira kuhuremu. Nyanzvi dzinopa zano kuedza kusimuka kana kufamba-famba nguva dzose.

4. Inwa green tea

Green tii kana oolong tii inobatsira kushandura mamwe emafuta emuviri akachengetwa kuita emahara mafuta acids, ayo anogona kuwedzera zvisina kunanga kupisa mafuta kana asanganiswa nekurovedza muviri. Kunwa kwegirini tii kunokanganisawo gut microbiome, zvichikanganisa nzira iyo muviri unopwanya mafuta.

5. Idya zvinonaka

Mhiripiri ine capsaicin, musanganiswa unogona kuwedzera metabolism. Saka kudya zvikafu zvinonaka kunobatsira mukuwedzera metabolism, kana munhu achishivirira kuzvidya.

6. Rara zvakanaka

Kushayikwa kwekurara kunobatanidza nekuwedzera kukuru kwemukana wekufutisa. Zvakaratidzwawo kukanganisa kugadzirwa kwemuviri kweghrelin, iyo nzara hormone, uye leptin, hormone inodzora satiety. Kukanganisa kwakashata pamazinga ehomoni inoronga kudya kunotungamira kukuchinja kusinganzwisisike mumabatiro anoita muviri mafuta, izvo zvinogona kukonzera uremu.

7. Kofi

Tsvagiridzo inoratidza kuti caffeine inogona kukurudzira muviri kuburitsa neurotransmitters senge epinephrine, iyo inobatsira kudzora mabatiro anoita muviri mafuta.

Asi chiitiko ichi chinogona kusiyana zvichienderana nezvikonzero zvakawanda zvinosanganisira, semuenzaniso, kuti caffeine yainyanya kushanda pakuwedzera kupisa kwemafuta panguva yekurovedza muviri kune vanhu vane hupenyu hushoma (kungogara) kana vachienzaniswa nevatambi vakadzidziswa, maererano nemhedzisiro yeongororo yesainzi.

Maguy Farah's horoscope kufanotaura kwegore ra2023