Izinto eziyisikhombisa eziqinisekisa ikhwalithi yemetabolism

Izinto eziyisikhombisa eziqinisekisa ikhwalithi yemetabolism

Ziningi izindlela ezilula nezisebenzayo zokusekela i-metabolism yakho, eziningi zazo ezibandakanya ukwenza ukudla okulula kanye nezinguquko zendlela yokuphila, ngokusho kwe-Healthline.

I-Metabolism yinqubo ebhekele ukuguqula izakhamzimba ezisuka ekudleni okudlayo zibe amandla, umzimba owasebenzisayo ukuqhuba imisebenzi yokuphefumula, ukunyakaza, ukugaya ukudla, ukujikeleza kwegazi, nokulungisa izicubu namaseli awonakele.

Igama elithi "metabolism" libuye lisetshenziswe ukuchaza izinga le-basal metabolic, inani lama-calories umzimba uwashisa lapho uphumule.

Uma izinga le-metabolic liphakeme, ama-calories amaningi umzimba uyashisa lapho uphumule. Izinto eziningi zingathinta umzimba, okuhlanganisa iminyaka, ukudla, ukwakheka komzimba, ubulili, usayizi womzimba, umsebenzi womzimba, isimo sempilo, nanoma yimiphi imithi umuntu ayiphuzayo.

Kukhona futhi namasu amaningi asekelwe ebufakazini angasiza ukukhulisa i-metabolism, ukusekela impilo yonke, nokwehlisa amakhilogremu engeziwe, kanjena:

1. Yidla amaprotheni kukho konke ukudla

Ukudla ukudla kungakhuphula i-metabolism yakho okwesikhashana amahora ambalwa, okubizwa ngokuthi i-thermic effect of food (TEF), ewumphumela wama-calories engeziwe adingekayo ukuze kugaywe, ukumunca kanye nokucubungula imisoco esidlweni. Ukudla amaprotheni kuholela emazingeni aphezulu omphumela we-thermic. Amaprotheni okudla adinga u-20-30% wamandla awo asebenzisekayo e-metabolism, uma kuqhathaniswa no-5-10% wama-carbohydrate kanye no-0-3% wamafutha.

2. Ukuzivocavoca

Ukuzivocavoca kungasiza ngokungaqondile ukusheshisa imetabolism yakho. Futhi uma wengeza izivivinyo ezinamandla kakhulu, ungathuthukisa imetabolism yakho futhi usize ukushisa amafutha.

3. Gwema ukuhlala isikhathi eside

Ukuhlala isikhathi eside kungaba nemiphumela emibi empilweni, ngokwengxenye ngoba isikhathi eside sokuhlala sishisa amakholori ambalwa futhi kungaholela ekuzuzeni isisindo. Ochwepheshe bayeluleka ukuzama ukusukuma noma ukuthatha uhambo oluvamile.

4. Phuza itiye eliluhlaza

Itiye eliluhlaza noma itiye le-oolong lisiza ukuguqula amanye amafutha omzimba agciniwe abe ama-fatty acids amahhala, angandisa ngokungaqondile ukushiswa kwamafutha uma ehlanganiswa nokuzivocavoca. Ukusetshenziswa kwetiye elihlaza nakho kuthinta i-gut microbiome, okungaba nomthelela endleleni umzimba ophula ngayo amafutha.

5. Yidla ukudla okubabayo

Upelepele uqukethe i-capsaicin, inhlanganisela engathuthukisa imetabolism. Ngakho ukudla ukudla okubabayo kunenzuzo ekwandiseni i-metabolism, uma umuntu ebekezelela ukudla.

6. Lala kahle

Ukuntuleka kokulala kuhlotshaniswa nokwanda okuphawulekayo kwamathuba okukhuluphala. Kuphinde kwaboniswa ukuthi kunomthelela emazingeni okukhiqizwa komzimba we-ghrelin, i-hormone yendlala, ne-leptin, i-hormone elawula ukusutha. Umthelela omubi emazingeni amahomoni alawula isifiso sokudla uholela ezinguqukweni ezicashile endleleni umzimba ogaya ngayo amafutha, okungaholela ekuzuzeni isisindo.

7. Ikhofi

Ucwaningo lubonisa ukuthi i-caffeine ingashukumisa umzimba ukuthi ukhulule ama-neurotransmitters afana ne-epinephrine, esiza ukulawula indlela umzimba osebenza ngayo amafutha.

Kodwa lo mphumela ungahluka ngokusekelwe ezicini eziningana ezihlanganisa, isibonelo, ukuthi i-caffeine yayiphumelela kakhulu ekwandiseni ukushiswa kwamafutha ngesikhathi sokuzivocavoca kubantu abanempilo encane (yokuhlala) uma kuqhathaniswa nabasubathi abaqeqeshiwe, ngokusho kwemiphumela yocwaningo lwesayensi.

Izibikezelo ze-horoscope zika-Maguy Farah zonyaka ka-2023