Izinto ezisixhenxe eziqinisekisa umgangatho wemetabolism

Izinto ezisixhenxe eziqinisekisa umgangatho wemetabolism

Zininzi iindlela ezilula nezisebenzayo zokuxhasa imetabolism yakho, uninzi lwazo ezibandakanya ukwenza ukutya okulula kunye nokutshintsha indlela yokuphila, ngokutsho kwe-Healthline.

I-Metabolism yinkqubo ejongene nokuguqula izondlo ezisuka kukutya okutyayo zibe amandla, apho umzimba uqeshe ukuqhuba imisebenzi yokuphefumla, ukunyakaza, ukugaya ukutya, ukujikeleza kwegazi, kunye nokulungisa izicubu ezonakeleyo kunye neeseli.

Igama elithi "metabolism" likwasetyenziselwa ukuchaza izinga le-basal metabolic, inani leekhalori ezitshiswa ngumzimba xa uphumla.

Ukuphakama kwesantya semetabolism, kokukhona iikhalori ezininzi zitshisa umzimba xa uphumle. Izinto ezininzi zinokuchaphazela imetabolism, kubandakanywa iminyaka, ukutya, ukubunjwa komzimba, isondo, ubungakanani bomzimba, umsebenzi womzimba, isimo sempilo, kunye nawaphi na amayeza umntu awathathayo.

Kukho izicwangciso ezininzi ezisekelwe kubungqina ezinokunceda ukwandisa imetabolism, ukuxhasa impilo yonke, kunye nokulahla iipounds ezongezelelweyo, ngolu hlobo lulandelayo:

1. Yitya iprotein kwisidlo ngasinye

Ukutya ukutya kunokonyusa okwexeshana imetabolism yakho kwiiyure ezimbalwa, ebizwa ngokuba yi-thermic effect of food (TEF), ephuma kwiikhalori ezongezelelweyo ezifunekayo ukwetyiswa, ukufunxa kunye nokwenza izondlo ekutyeni. Ukutya iiprotheyini kukhokelela kumanqanaba aphezulu empembelelo ye-thermic. Iprotheni yokutya idinga i-20-30% yamandla ayo asebenzayo kwi-metabolism, xa kuthelekiswa ne-5-10% ye-carbohydrates kunye ne-0-3% yamafutha.

2. Yenza umthambo

Ukwenza umthambo kunokunceda ngokungathanga ngqo ukukhawulezisa imetabolism yakho. Kwaye xa usongeza imithambo ephezulu kakhulu, unokonyusa imetabolism yakho kwaye uncede ukutshisa amanqatha.

3. Kuphephe ukuhlala ixesha elide

Ukuhlala ixesha elide kunokuba nemiphumo emibi kwimpilo, ngenxa yokuba ixesha elide lokuhlala litshisa iikhalori ezimbalwa kwaye kunokukhokelela ekuzuzeni ubunzima. Iingcali zicebisa ukuzama ukuma okanye ukuhamba rhoqo.

4. Sela iti eluhlaza

Iti eluhlaza okanye iti ye-oolong inceda ukuguqula amanye amanqatha omzimba agciniweyo abe ngamafutha asimahla, anokunyusa ngokungathanga ngqo ukutshiswa kwamafutha xa kudityaniswa nomthambo. Ukusetyenziswa kweti eluhlaza kuchaphazela i-gut microbiome, enokuthi ichaphazele indlela umzimba wophula amanqatha ngayo.

5. Yitya ukutya okuneziqholo

I-Pepper iqulethe i-capsaicin, i-compound enokunyusa i-metabolism. Ngoko ukutya ukutya okuneziqholo kunenzuzo ekwandiseni imetabolism, ukuba umntu uyakunyamezela ukukutya.

6. Lala kakuhle

Ukungabikho kokulala kuhambelana nokunyuka okukhulu kwamathuba okutyeba. Ikwabonakaliswe ukuba ichaphazela amanqanaba omzimba emveliso ye-ghrelin, ihomoni yendlala, kunye ne-leptin, ihomoni elawula ukuhlutha. Impembelelo embi kumanqanaba e-hormone elawula ukutya ikhokelela kwiinguqu ezifihlakeleyo kwindlela umzimba odibanisa ngayo amanqatha, nto leyo inokukhokelela ekuzuzeni ubunzima.

7. Ikofu

Uphando lubonisa ukuba i-caffeine inokuvuselela umzimba ukuba ukhulule i-neurotransmitters njenge-epinephrine, enceda ukulawula indlela umzimba oqhuba ngayo amanqatha.

Kodwa esi siphumo sinokwahluka ngokusekelwe kwizinto ezininzi ezibandakanya, umzekelo, ukuba i-caffeine yayisebenza ngakumbi ekunyuseni ukutshisa amanqatha ngexesha lokuzilolonga kubantu abanempilo engaphantsi (yokuhlala phantsi) xa kuthelekiswa nabadlali abaqeqeshiweyo, ngokweziphumo zophando lwezenzululwazi.

Uqikelelo lukaMaguy Farah lwehoroscope yonyaka ka-2023