Sau da yawa, lokacin da baza mu iya sarrafa nauyinmu ba, mun zargi shi don metabolism - jinkirin mota. A gaskiya, menene metabolism? Kuma akwai hanyoyin da za a iya sauke shi? Metabolism shine ka'idodin sinadaran da aka kafa a cikin jiki, taimakawa wajen yin zubar da jini, samun makamashi daga abinci, numfasawa da kuma kula da al'amuran al'ada. Matakan metabolism shine adadin adadin kuzari da cewa kowace rana jikinmu yana amfani da shi don hutawa don taimaka wa al'amuran al'ada.
Halin mota, kamar haka ko in ba haka ba, yana da dangantaka da jikin mu, ko kuma, ga tsarinsa. Kowane kilogram na kitsen da muke da shi, yana ƙone kullum calories 5 kowace rana. Amma kilogram na jikin jiki mai zurfi yana yin aiki kuma yana ƙone calories 35 a kowace rana. Gidan saƙar ya ƙunshi ƙwayoyin magungunan, don haka hanya mafi kyau don inganta matakan ambatawa shi ne kara yawan ƙwayar tsoka, kuma wannan za'a iya aiwatar da shi kawai tare da motsa jiki. Bugu da ƙari, kuna buƙatar mai yawa kayan gina jiki don gina tsoffin taro.
Akwai labarai da dama game da metabolism, amma yanzu mun gano abin da yake na gaskiya da abin da ba haka ba.
Lambar asali 1. Idan ka cinye ruwa mai yawa, jikinka zai ƙone karin adadin kuzari.
Gaskiya. Duk halayen hadewar sinadaran da ke faruwa a cikin jikin mu 100% dogara ne akan ruwa. Masana kimiyya sun ce idan jiki ba shi da ruwa, to, za ku ƙone 2% žananan adadin kuzari. An gudanar da bincike ne wanda ya nuna cewa mahalarta da suka sha daga gilashin lantarki 8 zuwa 12 a kowace rana sun kara yawan ciwon mota idan aka kwatanta da wadanda suka cinye kawai kofuna 4 kawai.
Majalisar. Yi la'akari da launi na fitsari, idan yana da launi da yake duhu fiye da bambaro, sa'an nan kuma yana nufin cewa ku sha ruwa kaɗan, kuyi ƙoƙarin sha akalla gilashi kafin cin abinci.
Lambar asali 2. Abinci yana rage yawan kuzari a lokacin hutawa, wannan yana raguwa kuma yana tilasta aiwatar da asarar nauyi.
Gaskiya. Saboda kowane nau'in nauyin nauyin nauyi, jikinka yana ƙone calories 2-10 a rana ba. Idan ka sauke, alal misali, fam 10, to sai ku ci 100 calories kadan don kula da jikin mutum, ba tare da la'akari da darussan ba. Amma zaka iya kare kanka daga jinkirin bazuwa a cikin hanyar rasa nauyi. Hanya mafi kyau shine kawar da mai, amma kiyaye ƙwayar tsoka. Rage yawan adadin kuzari da kuke ci da kuma yin motsa jiki sau da yawa. Idan ka yi amfani da abincin da ke da ƙyama, cinye ƙasa da adadin kuzari fiye da 1000 a kowace rana, za ka rasa durƙusar, da kuma ƙwayar tsoka.
Majalisar. Gwada kowace rana don kauce wa adadin kuzari 250 kuma ku ƙone da yawa tare da wasanni. Don haka za ku sami kashin tsoka, kuma ku rasa yawan yawan mai.
Lambar asali 3. Kayan abinci na kayan yaji ya sauke matakan metabolism.
Gaskiya . Capsaicin wani abu ne mai sinadarin halitta, wanda abin da barkono barkono yake da irin wannan dandano, kuma zai iya hanzarta cigaban metabolism, haka kuma, zai samar da jin dadi da kuma cire jin yunwa. An gudanar da nazarin ne a yayin da mahalarta suka kai miliyon 30 na barkono barkono, wanda hakan ya haifar da hanzarin matakan gaggawa da kashi 23 cikin 100, amma har ma wadanda suka kara miliyon 0.9 na abinci sun iya karuwa da kashi 10-16 bisa dari.
Majalisar. Samun daɗa da kuma yayyafa shi da yanka na naman alade, da jita-jita na Mexica, taliya, ƙara da shi a biredi da kuma nau'in condiments.
Lambar asali 4. Idan akwai abinci mai gina jiki mai yawa, to, metabolism zai yi hanzari.
Gaskiya . Furotin yana iya rinjaye mummunan ƙwayar cuta, wadda ba za'a iya fada game da carbohydrates da ƙwayoyin cuta ba, domin saboda narkewa jikin ya sake samun makamashi. Wannan abu mai mahimmanci shine ake kira sakamako mai zafi na abinci. Nazarin ya nuna cewa mutumin da yake cin abinci mai gina jiki yana ƙone sau biyu kamar yadda yawancin adadin kuzari ya yi kamar carbohydrates. Idan kun kasance a kan abinci na yau da kullum, to, 14% na abinci ya kamata a aika zuwa ciki tare da sunadaran. Idan ka gano wannan adadi, to, zaka iya rasa nauyi sauri.
Majalisar. Don dacewa da kaddarorin masu amfani da sunadarai, tare da kowane tasa, amfani 20 grams na abinci mai gina jiki.
Lambar asali 5. Harsar ganyayyaki yana iya buƙatar da metabolism.
Gaskiya. Wannan ba gaskiya bane. Yana da 'ya'yan itace na al'ada kuma bazai iya yin mu'ujjizai tare da metabolism, amma zai iya taimakawa cikin asarar nauyi. Nazarin ya nuna cewa idan kun ci rabin rassan gaban cin abinci, za a iya aikawa da fam guda 12 a cikin fam guda 4. Wannan shi ne saboda gaskiyar cewa wannan 'ya'yan itace ya ƙunshi ruwa da fiber, wanda ya ba ka dama ka ci ƙasa.
Majalisar. Sauya salatin ko miya tare da 'ya'yan itace sabo ko ruwan' ya'yan itace, alal misali, tangerine ko kuma rasifa.
Lambar asali 6. Labaran jini ba shi da tasiri don kunna metabolism kamar ɗaga nauyi.
Gaskiya. Tare da isasshen ƙarfin da ke ba ka ƙona calories ta hanyar karin kashi 6-8%, kuma wannan shine kimanin karin adadin calories 100 a rana.
Gyara nauyi yana kunna metabolism fiye da na zuciya na zuciya. Amma idan ka dubi shi daga wannan gefe, ana iya cewa ana amfani da kayan motsa jiki ba ƙara yawan ƙwayar tsoka ba. Hanya mafi kyau don gina ƙwayar tsoka shi ne yin kullun gwaji.
Tukwici: Ka yi ƙoƙarin motsa jiki tare da motsa jiki don ƙarfafa tsofaffin tsokoki, ka ba da fifiko ga gwaje-gwajen da ya ƙunshi sassa biyu. Zai iya zama tura-ups, sit-ups da takdalee.
Lambar labaran 7. Selderey rage calories, saboda yadda yake daukar nauyin calories mai yawa.
Gaskiya. Ayyukan yanayin zafi na abinci da gaskiyar sun ba da damar jiki don ƙona calories a lokacin da ake sarrafa abin sha da abinci, amma wannan yana bukatar kawai kashi 30% na adadin kuzari da kuke cinye. Tushen seleri yana ƙunshe da adadin kuzari 6, kuma yana daukan rabin kilo don yada shi. Saboda haka, wannan batu ne kawai.
Majalisar. Za ka iya ƙara seleri ga soups, sws da salads, a matsayin calori, amma samfurin jiki, amma kada kayi zaton zai iya taimaka maka ka kawar da nauyin kima. Bugu da ƙari, seleri yana da amfani ƙwarai, yana rage yawan karfin jini.
Tarihin №8. Chai zai iya hanzarta samar da adadin kuzari.
Gaskiya. Green da ja shayi sun ƙunshi catechins, wanda ya hanzarta ƙona kitsen jiki. Green shayi ne ainihin iya accelerating metabolism. Binciken ya nuna cewa cinye kopin jan shayi a kowace rana yana kara adadin yawan adadin kuzari da konewa da kashi 10%, kuma kore ta kashi 4%.
Shawarar maimakon maimakon kofi na kofi, sha shayi ko ja shayi, akwai maganin maganin kafeyin, wanda ya zama dole don saurin karuwar metabolism. Sugar da madara maye gurbin tare da lemun tsami, godiya ga abin da jiki zai sha karin catechins.
Lambar ilmin lissafi 9. A lokacin PMS, muna fuskantar yawan ci abinci, domin kafin kowane wata, musabbabin yana ci gaba.
Gaskiya. A gaskiya ma, PMS yana da ƙari - wannan shine haɓakawar metabolism a lokacin hawan zane kuma an kira wannan lokacin lokaci na luteal.
Tukwici: Ka yi kokarin rubuta abin da kuke ci domin sati daya zuwa wata daya da mako bayan su. Yi abincin cin abinci guda daya ga dukan wata kuma tsaya a cikinsa. Sabili da haka, za ku amfana daga konewar ƙwayoyin cuta, wanda cutar ta haifar da shi. Idan har yanzu baza ku iya taimakawa ba, to, a kalla sarrafa yawan rabo.
Lambar asali 10. Idan ba ku da isasshen lokaci, to, kuna buƙatar karin motsa jiki, don haka metabolism na iya hanzarta.
Gaskiya. Mutanen da suka shiga cikin wasanni, bayan sun yi aiki a cikin jihar a hutawa, an inganta ta hanyar metabolism. Wannan hanzari ya fi tsanani kuma ya fi tsayi fiye da gwagwarmaya ko gwaje-gwaje da ƙananan ƙarfi. Kasance da karfi a wajen yin amfani da wannan, wannan zai ba ka zarafi don ƙona 10% na adadin kuzari daga adadin duk da haka game da awa daya bayan azuzuwan. Idan ana maye gurbin tafiya mai saurin tafiya ta mil 4 (rasa calories 400), to, bayan 'yan sa'o'i kadan bayanan zai ba ku dama don ƙona calora 40.
Tukwici.Ya yi gwaje-gwaje mai sauƙi, amma kar ka manta da girman gudun. Idan yana da gudu, to, a kowace rana, ƙara gudun don akalla mintoci kaɗan.