Yini ukudla okusheshisa imetabolism?

Ubudala, imikhuba emibi, ukungondleki kungathinta isilinganiso se-metabolic futhi kwehlise i-metabolism.

Futhi, lokhu kubangela izinkinga zempilo, kunciphisa ukungatheleleki futhi kunomthelela ekuzuzeni isisindo. Kunezindlela ezimbalwa ezingasetshenziswa ukuvuselela izinqubo ze-metabolic nokwenza ngcono inhlala-kahle.

Kungani usheshise imetabolism?

I-metabolism enhle ikuvumela ukuthi unikeze umzimba amandla nezinto eziwusizo, kepha ngaphandle kwamafutha amaningi ngokweqile kanye nokufakwa kwe-cholesterol ezindongeni zemithambo yegazi. I-Slow metabolism iholela kumphumela ophambene. Noma yimuphi umkhiqizo odliwayo ubekwa ngendlela yamakhilogremu angeziwe ezinhlangothini, futhi umuntu uzizwa ekhathele, ukudinwa nobuthakathaka emisipha.

Izici ezilandelayo zingathinta imetabolism:

1. Ubulili Emzimbeni womuntu wesifazane, yonke into ihamba kancane kunasemadodeni.
2. Izinguquko zeHormonal. Ukuphazamiseka kwe-Endocrine kunomthelela ekwehleni kwezinga le-metabolic.
3. Iminyaka. Imetabolism ngokwemvelo yehla ngo-10% njalo eminyakeni eyi-10 ngemuva kweminyaka engama-20.
4. Isici sokuzizwa. Ngokwezibalo, kubantu abakhuluphele ngokweqile, nabazali nabo bebekhuluphele.
5. Ukudla kokudla okuphansi kwekhalori. Indlala iyakhathaza umzimba, ekuphendula kuwo ngokubambezela ukwehlisa umzimba futhi izame ukuqoqa amaseli amaningi.

I-Metabolism ingasheshiswa ngosizo lwezinyathelo ezinjalo:

• gwema izikhathi eziningi phakathi kokudla;
• udle okungenani amahlandla ayisihlanu ngosuku;
• musa ukukhipha ibhulakufesi;
• yabela isikhathi sokuqeqeshwa kwezemidlalo, inikeze ukukhetha imithwalo ye-Cardio;
• qaphela ibhalansi yamanzi;
• udle ukudla kwe-carbohydrate ekuseni, bese ushiya amaprotheni esidlweni sakusihlwa;
• ukuthanda ukugeza okuphambene nokubhukuda - izinqubo zamanzi zisabalalisa ngokuphelele igazi futhi zisheshise imetabolism.

Kukholelwa ukuthi amazinga okushisa aphezulu angathuthukisa izinqubo ze-metabolic. Ngakho-ke, ukuvakashela indawo yokugeza noma i-sauna kungasiza ngempumelelo ekulweni nesisindo ngokweqile.

Imikhiqizo yokusheshisa kweMetabolism

Ungathinta ukushesha kwe-metabolism ngokumane ungeze iziphuzo nezitsha ezivela kwizithako ezandisa imetabolism ekudleni. Ukuze wenze lokhu, udinga ukwazi ukuthi yimiphi imikhiqizo ethuthukisa isilinganiso se-metabolic.

Ubhontshisi. Ubhontshisi obomvu uqukethe izinto ezithuthukisa imetabolism:

• i-fiber - ithuthukisa ukugaya futhi inikeze umuzwa wokugcwala;
• isitashi sokumelana - sihlanza amathumbu futhi sibhubhise i-microflora ye-pathogenic;
• amaprotheni - adingekayo ekwakhiweni kwezicubu zomzimba nokukhuthaza ukuwohloka kwamaseli wamafutha;
• i-iron - isheshisa ukushiswa kwamafutha futhi ihambise nokugeleza kwegazi;
• Amavithamini we-B ne-zinc - ashukumisa ukukhiqizwa kwe-testosterone edingekayo ekwakheni izicubu zomzimba.

UCelery. Kukholelwa ukuthi i-celery ayiqukethe nhlobo amakhalori. Lokhu akunjalo. Ukuthi nje amandla asetshenziswa ngumzimba ukugaya lo makhambi mkhulu kunokuqukethwe kwekhalori yawo.

Ukusetshenziswa kwe-celery kumasaladi noma njengokudla okulula, noma kuhlanganiswa nokudla okune-khalori ephezulu, kunciphisa amathuba okudla ngokweqile, kuthuthukisa ukugaya futhi kunikeze ukweqiwa kweseli okusheshayo kwe-lipid. Ukuqaphela umphumela omangazayo, kungcono ukudla udle isilimo esidliwayo esinamagatsha anamanzi nge-ginger noma nesinamoni.

Amajikijolo. Ukudla okumnandi okuthinta isilinganiso se-metabolic kufaka amajikijolo, ikakhulukazi ama-raspberries. I-raspberry iyikhalori ephansi futhi iqukethe ama-enzyme ezithelo anikeza ukuwohloka okusheshayo kwamaseli we-lipid. Ama-100 g amajikijolo adliwe ngaphambi kokudla kuzosiza ukugaya ukudla okunamafutha futhi kuvikele ukubekeka kokugcinwa kwamafutha.

Chocolate. Kuqukethe i-magnesium, evamile i-carbohydrate metabolism. I-Magnesium ihlinzeka ukukhiqizwa kwe-adiponectin - i-hormone ekhuthaza ukushiswa kwamafutha.

Lokhu kusebenza kuphela ku-chocolate emnyama equkethe okungenani i-70% cocoa. Lokhu akusho ukuthi ushokoledi kufanele ufakwe ngenkuthalo kwimenyu yakho, kepha ucezu oluncane lomkhiqizo luzokwenyusa ukujula kwakho futhi lube nomphumela ozuzisayo kumetabolism uma uludla kanye ngosuku.

Curry. Ukusebenza kwe-curry kuchazwa ngokuhlanganiswa kwezithako ezinamandla ezivuthayo ezinjenge-ginger, i-turmeric ne-pepper eshisayo kulesi zinongo. Ukusetshenziswa njalo kwe-curry enqubweni yokupheka kuzokuvumela ukuthi usheshise imetabolism futhi wehlise isisindo.

Isinamoni kusiza ukuzizwa ugcwele ngokugcwele. Uma ufaka lesi zinongo ezitsheni, khona-ke amathuba okudla ngokweqile azoncipha. Ngaphezu kwalokho, isinamoni ithinta umetabolism, yehlisa ukugcwala koshukela egazini, futhi icindezela izifiso zamaswidi. Kwanele ukusebenzisa nsuku zonke isipuni sesine yezinongo.

Umhluzi wamathambo. Ukuze uthole imetabolism enhle, kumele kuhlangatshezwane nezidingo ezimbili: ukumuncwa kahle kwezakhamzimba nokumbiwa kwemikhiqizo yokubola emzimbeni. Iyakwazi ukulawula i-collagen. Futhi i-collagen, kanye namaprotheni namaminerali, kutholakala kumhluzi wethambo.

Amanzi asolwandle. I-Seaweed nolunye ulwelwe kufanele kudliwe njalo, kepha kungabi ngaphezu kwezikhathi ezintathu ngesonto.

I-algae icebile nge-iodine, ethuthukisa ukusebenza kwe-yegilo yegilo futhi ibe nomphumela ozuzisayo kumetabolism. Kepha ukweqisa iodine kungadala ubuthi.

Amafutha kakhukhunathi. Ukungeza uwoyela kakhukhunathi ngenkathi upheka noma ukuwusebenzisa kunganelisa umzimba wakho ngamafutha acid enempilo. Lokhu kuzosiza ukuthuthukisa ukusebenza kwe-yegilo futhi kusheshise imetabolism.

I-Apple cider uviniga Isiza ukugcina amazinga kashukela egazi amukelekile. Enye impahla enenzuzo kaviniga amandla ayo okuvuselela ukukhiqizwa kwejusi yokugaya esiswini, ethuthukisa ukugaya. Ukusheshisa izinqubo ze-metabolic, kungakuhle ukuthi u-salads wesizini ahlanganiswe ne-apula cider uviniga, uju nelamula kalamula, ngokungezelelwa pepper we-cayenne nesinamoni.

Amagilebhisi isithelo esithandwayo esisiza ukulwa namafutha amaningi.

I-Ascorbic acid ne-fiber equkethe i-grapefruit, ithuthukisa ukungasebenzi futhi ithuthukise ukugaya. Ngaphezu kwalokho, i-grapefruit ihileleka ngentshiseko ku-carbohydrate metabolism.

Ikhofi. Ukuhlukunyezwa kwekhofi enamandla kuthinta kabi uhlelo lwezinhliziyo, kepha ukuphuza izinkomishi ezimbalwa zesiphuzo esimnandi ngosuku kuzonikeza amandla adingekayo ekuqeqesheni ezemidlalo futhi kuzosiza ukuthuthukisa izinqubo ze-metabolic.

Inhlanzi. I-metabolism enhle idinga amafutha. Kepha amafutha anempilo, afana ne-omega-3 fatty acids. Kukhona eziningi zazo ezinhlanzini ze-salmon. Ngakho-ke, ukuhlela usuku lwenhlanzi amahlandla ambalwa ngeviki, ungasheshisa izinqubo ze-metabolic, uguqule amazinga eglucose futhi ususe imiphumela yokucindezela.

Upelepele oshisayonoma, i-capsaicin equkethwe kuyo isiza ukucindezela isifiso sokudla futhi inikeze umuzwa wokugcwala. Isheshisa ukusetshenziswa kwamandla, okuholela ekushisweni ngokushesha kwama-kilojoule namaseli wamafutha. Ungangeza upelepele oshisayo ezifundweni zokuqala, kumasaladi noma kumasemishi, kepha kuyalulekwa ukwenza lokhu nsuku zonke.

Itiye eliluhlaza. Isiphuzo esinempilo nesithambile njengetiye eliluhlaza siphula amafutha futhi sithuthukisa imetabolism.

Ukuhlukaniswa ngamakhilogremu amathathu ngonyaka, kwanele ukuphuza ama-mugs amathathu noma amane wesiphuzo nsuku zonke futhi i-epigallacatechin gallate equkethe itiye izosiza ukugcina isimo somzimba esihle kakhulu.

Turkey. Inkukhu ethambile ingumthombo omuhle kakhulu wamaprotheni wokwakha izicubu zomsipha. Futhi njengoba wazi, inani elikhulu lama-kilojoule lidayiswa ekugayweni kokudla kwamaprotheni, okunomthelela ekunciphiseni isisindo.

I-Watermelon. Ine-arginine - i-amino acid esheshisa ukuqhekeka kwamafutha. Kepha kunoshukela omningi kuyo, ngakho-ke akufanele usebenzise kabi amajikijolo amnandi futhi amnandi, ngoba ukunciphisa umzimba kwanele ukungadli okudlula izingcezu ezimbalwa.

Isipinashi. Enye yezakhi zesipinashi yi-manganese. Le nto ithuthukisa ukwakheka kwegazi namandla eethambo, ibuyise uhlelo lwezinzwa nokusebenza kwe-thyroid, futhi inemiphumela ezuzisayo emsebenzini wezocansi nomsebenzi wobuchopho. Futhi-ke, kunomthelela ekuwohlokeni okusheshayo kwamafutha.

Amanzi edingekayo ekusebenzeni okuzinzile komzimba wonke. Ikusheshisa izinqubo ze-metabolic, inciphisa isifiso sokudla futhi isule ubuthi nobuthi. Isilinganiso esanele samanzi nsuku zonke singabalwa uma uphinda isisindo sakho ngo-30. Udinga ukuphuza leli nani lamanzi ngamagremu phakathi nosuku, ukhuphula umthamo ngamagilasi ambalwa ngezinsuku ezishisayo nangezikhathi zokuzivocavoca okukhulu komzimba.

Irayisi elinsundu ne-oatmeal. Imikhiqizo yokusanhlamvu ephelele ne-oatmeal supply fiber emzimbeni, okuthatha amandla amaningi ukugaya.

Ngaphezu kwalokho, okusanhlamvu kugcwele isikhathi eside, kuqinisekiswe ukugcinwa kwamazinga kashukela owamukelekile futhi kukwenzela ukuntuleka kwamavithamini namaminerali.

Imikhiqizo yobisi. Ukushoda kweCalcium kuvimbela umzimba kakhulu. Ukudla imikhiqizo yobisi ngamaphesenti aphansi wamafutha amahlandla ambalwa ngosuku kungasheshisa imetabolism ngamaphesenti angaphezu kwama-60.

Isinaphi, iHorseradish neGinger. Ukusetshenziswa okusebenzayo lapho kulungiswa isinaphi, i-ginger ne-horseradish kuzosiza ukumisa ukugaya nokusho ukwenama kumaphawundi angeziwe. Ujinja kudala waziwa njengomkhiqizo ovuselela ukuqhekeka kwamafutha futhi usheshise imetabolism.

Ine-enzyme ethuthukisa ukugeleza kwegazi futhi isize ukugcwala izicubu zemisipha nge-oxygen. Isinaphi singasetshenziswa njengesithako noma senziwe ngokumiliselwa kwembewu yesinaphi (1 tsp. Imbewu nge-250 ml yamanzi) futhi siphuze ama-50 ml amahlandla amane ngosuku.

Apula ucebile ngamavithamini, amaminerali kanye ne-fiber. Ikakhulu fiber eningi itholakala ku-peel.

Ihlanza amathumbu, ithuthukise ukugaya futhi inikeze umuzwa wokugcwala isikhathi eside, ngakho-ke kuyasiza kakhulu ukusebenzisa ama-apula ukudla okulula phakathi kokudla okuyinhloko.

Ngaphezu kwalokho, lezi zithelo ziqukethe isamba esikhulu sensimbi, esiza ukusiza ukujikeleza kwegazi nokubuyisela isilinganiso se-metabolic.

Iklabishi. Noma yiluphi uhlobo iklabishi lizoba lukhulu ekulweni nesisindo ngokweqile, ngoba lucebile kakhulu ku-fiber. Ukunakwa ikakhulukazi kufanele kukhokhwe ku-broccoli ne-sauerkraut.

IBroccoli ingumthombo wamavithamini A no-K, okudingeka ukwakheka kwamaprotheni nokwakhiwa kwamangqamuzana amasha. Futhi iqukethe i-ascorbic acid ne-calcium, ngaphandle kwayo akunakwenzeka ukufeza ukusebenza okungaphazamiseki kwezinhlelo zangaphakathi. IBroccoli ishisa ngenkuthalo amafutha futhi isiza ukuqeda ubuthi emzimbeni.

I-Lactic acid equkethwe ku-sauerkraut iyisikhuthazo esihle kakhulu sezinqubo ze-metabolic, icindezela i-microflora ye-pathogenic emathunjini futhi ikhuphule izivikela zomzimba.

Iwayini elibomvuKuyiqiniso, kubhekiswa ophuzweni oludakayo, kepha i-100 ml yesiphuzo esidlweni sakusihlwa kuzosiza ukusheshisa i-metabolism.

Iwayini liqukethe i-resveratrol - into evimba ama-receptors amangqamuzana we-lipid futhi ivimbele ukubekwa kokugcinwa kwamafutha.

Ngaphezu kwalokho, i-resveratrol yandisa ukukhiqizwa kwamaprotheni futhi ivuse ukuwohloka kwamafutha.

Amakhambiezithuthukisa ukushiswa kwamafutha nazo ziyakwazi ukuthinta i-metabolism ehamba kancane:

• i-nettle - kunciphisa umuzwa wendlala;
• i-ginseng - ithuthukisa ukugaya futhi icindezele isifiso sokudla;
• i-dandelion - ibuyisa amaseli wesibindi bese igcwala ngamavithamini;
• izinti zezinkuni ne-burdock - i-duet enjalo ivuselela uhlelo lokugaya ukudla futhi inciphise iphango.

I-infusions kanye nama-decoctions amaqabunga ama-blackcurrant nama-sitrobheli, rose yasendle ne-oregano baziveze kahle. Lezi amakhambi zingahlanganiswa kabusha noma ngokwahlukana, amajikijolo ama-rollan angangezwa futhi athathwe nsuku zonke esikhundleni setiyi ukunciphisa ngokushesha isisindo somzimba.

Amavithamini we-B. Ukuntuleka kwama-vithamini kuzothinta kabi impilo, kepha ukuntuleka kwe-vithamini B2 okuzoholela ekuwohlokeni kwe-metabolism futhi kuholele ku-anemia. Ukunganele kwe-B1 kuzodala ubuthakathaka bemisipha nokuphazamiseka kwemizwa. Futhi bayasheshisa i-metabolism futhi bandisa izivikeli mzimba ezivikela amavithamini B9 kanye ne-B12.

Ukudla ngokweqile

UDietet Haley Pomroy wenza ukudla ukuze kusheshe izinqubo ze-metabolic emzimbeni. Usebenza kanjani? Ukudla kwenzelwe amasonto ama-4 kanti ngalesi sikhathi kufanele ulahle ushukela, imikhiqizo yobisi, ummbila, ikofi notshwala. Kunconywa ukuthi uqale ngokusetshenziswa kokudla okunama-carbohydrate, bese ushintshela kumaprotheni, bese uhlanganisa amaprotheni, amafutha nama-carbohydrate, uhlukanisa isilinganiso semikhiqizo yansuku zonke zibe izingxenye ezincane futhi uthathe ukudla kaningana ngosuku.

Isonto lokuqala lihlukaniswe izigaba ezi-3, ngasinye sazo sinencomo yaso:

1. Izinsuku zokuqala ezi-2, umsebenzi we-adrenal uyabuyiselwa futhi ukucindezelwa kwengqondo kuyakhululeka. Lezi zinsuku, ibhulakufesi, isidlo sasemini kanye nesidlo sakusihlwa kufanele kube nezitsha zikakhokho, nezithelo zidliwe ekudleni okulula nokwesibili.
2. Imisipha yezinsuku ezimbili ezilandelayo iyakha. Kudingeka amahlandla ayisihlanu kulesi sigaba. Okusanhlamvu nezithelo kuthathelwa indawo yimifino, inyama nezinhlanzi, okusho ukuthi okwezinsuku ezimbili, kudla amaprotheni kanye ne-fiber kuphela.
3. Izinsuku ezi-3 zokugcina zeviki lokuqala kuhloswe ngazo ukuqinisa umsebenzi wenhliziyo nemithambo yegazi. Ukudla izikhathi ezi-5 ngosuku. Imenyu ifaka izitsha zokudla okusanhlamvu nezitsha zasolwandle, amasaladi avela emifino emisha, ayoliswe ngebhotela, amantongomane, imbewu, izithelo kanye nemidumba.

Isonto lesibili liphinda ngokuphelele izigaba zokuqala. Kepha manje udinga ukuxhuma umsebenzi wezengqondo ngokwakho: ukucabanga kabusha ukwesaba kwakho, ususe umuzwa wecala futhi unciphise ukungezwani kwemizwa.

Esontweni lesithathu, kufakwa eminye imithetho:

• isikhathi phakathi kokudla asidluli amahora angama-4;
• Izidlo ezi-5 ezigcwele ngosuku;
• ukuphuza okungenani izingilazi eziyi-8 zamanzi nsuku zonke;
• ibhulakufesi kungakapheli imizuzu engama-30 uvukile.

Isonto lesine alihlukile kunalelo elidlule. Ngalesi sikhathi, izinqubo ze-metabolic zitholakele, namaseli wamafutha ahlukana ngesivinini esikhulu.

Ividiyo ye-Haley Pomeroy Ukudla:

Lezi zimiso zokudla okunempilo kumele zilandelwe njalo:

• Yidla ukudla okwenziwe ekhaya okwenziwe ngemikhiqizo yemvelo
• ibhulakufesi ngemuva kwemizuzu engama-30 kusukela ngesikhathi sokuvuka;
• yenqaba ikhofi, imimoya, ummbila, imikhiqizo yesoya, ushukela nosawoti;
• thatha inkimbinkimbi yamavithamini;
• umsebenzi womzimba ukuqala isigamu sehora ngemuva kokudla.

Le ndlela yokondleka, ehlanganiswe nendlela yokuphila esebenzayo, izosiza ukugcina inani eliphezulu le-metabolic, impilo enhle nesimo esihle somzimba esihle.

Ukulondolozwa kwamafutha kuzoncibilika kancane kancane, imithambo yegazi iqinise futhi isule i-cholesterol, ngenxa yalokho ukujikeleza kwegazi nokudla kwezitho kuzothuthuka. Konke lokhu kuzoqinisekisa umsebenzi ohlelekile wazo zonke izinhlelo zangaphakathi futhi kuzoba nomthelela enhlalakahleni enhle.