Lambar gaskiya 1
Jiki yana ciyar da makamashi marar tsaidawa ba. Bugawa, wurare dabam dabam, narkewa ... Muna ciyar har zuwa 1200-1500 adadin kuzari kowace rana (maza - kimanin 59 kcal a kowace awa, mata -54 kcal a kowace awa). Lokacin da muka fara motsawa, buƙatar ƙarfin makamashi yana ƙaruwa.
Gaskiyar A'a. 2
Rashin nauyi yana rage saukar da metabolism. An san yawancin lokuta yayin da mutanen da suka sami nasara a kan abinci mai wuya sun sami damar komawa abinci mai gina jiki da gaske kuma sun fara farfadowa daga ainihin kome da kuma da sauri. Amma abu shine: idan ka rage yawan adadin caloric yau da kullum, a wasu wurare jikin zai buge amma ƙuƙwalwa - tsinkayyar farfadowa ta sirri zai sa ka ƙaunata, kuma kada ka kashe duk kalori da ka samu. Ayyukan dukkanin tsarin za a ƙayyade: bugun jini da numfashi zai zama ƙasa da sauƙi, yawan zafin jiki zai ragu, zai zama mawuyacin ko da tunani game da jima'i - dukan ƙananan mayakan zasu ci gaba da samar da magunguna don kare rayuka a lokacin "yunwa". Saboda haka, a kasa da "mafi yawan kuɗi" na 1200-1500 kcal, yana da ma'anar sauka. Ko tare da jinkirin (mafi daidai) nauyi asara, metabolism an rage by 10-20%.
Gaskiyar A'a. 3
Jimlar metabolism ta fi aiki fiye da na wadanda suka fi dacewa. Zai yiwu, mutane da yawa za su yi mamakin wannan hujja, saboda an yarda da ita cewa mutane ba za su iya rasa nauyi ba saboda suna da irin ciwon zuciya da rashin tausayi irin su kansu. Duk da haka, mafi girma kuma ya fi girma jiki, yawancin makamashi yana buƙata don kula da ayyuka masu mahimmanci kuma mafi mahimmancin aiki na musabba. Alal misali, tare da tafiya mai zurfi, mutum yana kimanin kilo 60 yana ciyar da 210 kcal a kowace awa, wanda yayi kilo 75, -270 kcal, da kilogiram 100 kg 350 kcal. Saboda haka yana da muhimmanci a tuna da fahimtar cewa yayin da nauyi ya rage, jiki na bukatar makamashi yana ragewa. Kuma idan kun kasance a kan "plateau", yana da mahimmanci don sake duba abincin da abincin da ke cikin calorie yau da kullum dangane da sababbin bukatun makamashi: minus 10 kg = ƙananan 110 kcal a kowace rana.
Gaskiyar A'a. 4
Cincin gurasar cin abinci mai cin gashin kai. Yawancin kananan abinci yana taimakawa wajen kula da karamin ƙaruwa. Kwayoyin narkewa yana buƙatar makamashi, da kuma amfani bayan abinci ta jiki ƙara. Wannan sakamako yana daga 3 zuwa 12 (!) Hours, dangane da abincin abincin. Yawancin makamashi (da lokaci) ana ciyarwa akan aiki da gina jiki (an samo shi a nama, kaji, kifi da kayan kiwo) - zuwa 20% na adadin kuzari da aka karɓa. Yin aiki da carbohydrates na buƙatar 5-10% na makamashi da aka samo daga gare su. Mafi yawan "makamashin makamashi" sune kayan lambu mai daushi kuma dan kadan sunyi hatsi. Amma cinyewar kitsen yana dauke da kashi 3-5% na makamashi da ke cikin su.
Gaskiyar A'a. 5
Tabbatar "don metabolism" ba ya wanzu. Yawancin lokaci an ce, musamman a talla, game da kyakkyawan sakamako a kan metabolism na karin kayan shayi, shayi ko kofi. Haka ne, samfurorin da aka samo zai iya tafiyar da matakan canje-canje, amma ba ya da ma'ana don dogara ga wannan sakamako. Bugu da ƙari, idan akwai kuri'a daga cikinsu kuma kullum, aikin sihiri yana raunana. Ba tare da canje-canje da abinci da motsi ba, ba tare da takaitaccen aiki ba, musabbabin kanta ba zai jimre da karin fam dinku ba. Amma yana da daraja a la'akari da haka, alal misali, wasu kwayoyi masu amfani da hankali da magungunan antidepressants suna jinkirin saukar da metabolism, kuma nicotine ya sauke shi. Wani ɓangare na wannan shine matsala ta wuce kima a cikin masu shan taba. 10-15 cigare a rana ƙara yawan makamashi ta kimanin kashi 10% (100-130 kcal). Saboda haka, bayan daina shan shan taba, kana buƙatar ka rage abincin da aka saba da shi daidai da adadin. 100-130 kcal ne karamin gilashin zaki da yogurt ko cakulan alewa ...
Gaskiyar A'a. 6
Duk wani aiki na jiki yana accelerates da metabolism. Da wuya wani ɓangaren makamashi a cikin yanayin hutawa yana ɗauke da ƙwayar tsoka. Saboda haka, motsin motsi na rasa nauyi yana buƙatar ba kawai don "ƙona" calories ba, har ma don gina masallacin muscle. Ƙananan canje-canje a salon za su iya haifar da karin makamashi da aka kashe fiye da yadda za su shiga cikin kulob din dacewa. Minti 10-15 na kaya mai kyau, sau da yawa a rana, kula da sautin tsoka kuma ta kunna metabolism. Babban muhimmancin wannan ra'ayi ba shi da, iko yana horarwa ko aerobic, aiki a dacha ko tsawon tafiya.
Gaskiyar A'a. 7
A cikin shekaru, tsarin tafiyar rayuwa ya ragu. Daga shekarun 20, kowane shekaru 10, muƙaminmu ya rage by 2-3%. Da farko, an kammala mataki na sauri. Abu na biyu, kuma musamman ya shafi mata, aikin motar ya rage tare da shekaru kuma, daidai da haka, ƙwayar tsoka ta ɓace. Ƙari mafi kyau, da rashin alheri, ba kawai rasa ba, amma maye gurbin mai. Don haka yana da mahimmanci kada a daina rayuwa! Duk wani karuwa a cikin aikin motar zai inganta matakan metabolism ta akalla 20%. Abu na uku, kamar yadda masana kimiyya suka bayar, shi ne cewa a tsawon shekaru, mutane da yawa suna da raguwa a cikin salon salula na wasu gabobin ciki - zuciya, hanta, dare, da sauransu - kuma, bisa ga haka, bukatar makamashi don su rage.
Gaskiyar A'a. 8
Cutar da ke ciki ta haifar da metabolism, amma wannan ba hukuncin ba ne. A cewar kididdiga, a cikin 98% na lokuta, nauyin kima ba shi da dangantaka da abubuwan haɗari na hormonal. Kuma har ma da sauran 2% nauyin iko yana yiwuwa. Halin da ake ciki a farkon wuri yana rinjayar hormones na glandar thyroid. Amma tare da matsalolin da ke cikin wannan yanki, zamani na endocrinology ya samu nasara. Hakanan halayen jima'i suna hade da haɓakar shekarun da suka shafi shekaru. Kuma ko da yake wadannan yanayi sun bayyana bayyanar karin farashi, ba za su hana jigilar su ba tare da taimakon abinci mai mahimmanci, motsi, kyakkyawar hali mai tunani.
Gaskiyar A'a. 9
Cutar tafiyar matakai na kara yawan dariya. An tabbatar da wannan ta hanyar nazarin a cikin ɗakin da ake ciki - yana daidaita yawan zafin jiki da jikin mutum yake haifarwa, kuma ta haka ne aka ƙaddara ƙarfin metabolism. Saboda haka, abinci daidai da bukatun makamashi, sa'a daya na motsi da minti 10-15 na dariya a rana - duk abin da ake buƙata don aiki tare da matsala da kuma asarar nauyi.