Yadda za a kunna metabolism

Tabbas, tare da tsufa, ƙwayar ƙaƙƙarfan motsi ta ragu. Amma wanda ya ce ya kamata mu yarda da wannan? Koyi yadda za a zubar da ƙwayar jiki a cikin jikinka da kuma ƙona calories.

Bayan 'yan shekarun da suka gabata, an yi la'akari da cewa jinkirin ƙarfafa kwanciyar hankali a tsawon lokaci ya zama na halitta kamar yadda ake buƙatar amfani da gilashin karatu ko bayyanar launin gashi. Ganin cewa yana yiwuwa don kunna metabolism kawai tare da taimakon matakan da yawa, mutane da yawa sun fada cikin wannan tarko.
Kuna yaudare rabo sau biyu, ƙin zafin rai da m, fara koyon yau da kullum. Amma idan a cikin mako ɗaya ko alamu biyu ba su faru ba, sai ka sauke hannunka. Kuma sashi ya zama mafi girma, horarwa - a takaice, ba ka ga wani abu mai ban tsoro ba kafin ka kwanta kayi kanka tare da wani ɓangaren cuku ko rabin bar na cakulan. Duk da haka, idan kana so ka zama dan kadan kuma ka cike da makamashi, ka ajiye gilashin da aka fi so ka kuma yi tunani a kan wannan: binciken da aka yi kwanan nan ya nuna cewa zamu iya sarrafa kimanin kashi 30% na matakai na rayuwa. Haka ne, sauran 70%, wanda ke da alhakin sarrafa abinci ko sabuntawa, ba su da iko. Amma likitoci sunyi aiki da ilimin lissafin jiki, suna da tabbacin cewa: har ma da kashi 30 cikin dari na matakai na rayuwa wanda za mu iya tasiri, da yawa. Hakika, domin kawar da karin fam, kuna buƙatar fara sauyawa daga abinci, ko kuma, akwai wasu kungiyoyin samfurori a wani lokaci.

TAMBAYA DA MUKA

Count calories
Dukanmu mun fahimci: don kawar da nauyin kima, yana da daraja don barin cream ice cream da kukis don jin dadin apples da karas. Kuma, ba shakka, mun san cewa muna buƙatar mu rage rageccen wuri. Duk da haka, idan irin wannan matakan bazai haifar da asarar hasara ba, yana da daraja la'akari da abun da ke cikin calories na abincin da kuke ci a lokacin rana, kuma yawan adadin kuzari da ake bukata don kulawa da nauyi. An yi imanin cewa a kowace shekara 10, yawan kuzarin mata a cikin mata ya ragu da kashi 2-3%, wanda ke nufin cewa da shekaru, buƙatar bukatun kalo mai yawa ya rage. Alal misali, a shekaru 25, mace da ke jagorantar salon rayuwa tana bukatar daga 2000 zuwa 2,200 kcal. A cikin 35, wannan lambar ya rage zuwa 2000, kuma bayan shekaru 50 - zuwa 1800. Wannan adadi ne nawa da yawa don buƙatar ku. Amma idan kana so ka rasa nauyi, yawancin adadin kuzari da aka cinye za a rage. Ta ƙididdige yawan yawan adadin kuzari, kana buƙatar la'akari da shekarunka, nauyi, tsawo, salon. A matsakaici, don tallafawa mace mai shekaru 40 wanda ke jagoranci salon rayuwa mai kyau, tare da tsawo na 165 cm da nauyin kilo 70, kimanin 2,000 kcal a kowace rana ana buƙata. Kuma don rashin nauyi, za ku rage rage cin abinci ta kimanin 500 kcal kowace rana. Wannan zai sake saita 500 grams kowace mako. Gwada rage yawan adadin adadin kuzari da cinyewa, ba tare da ƙara yawan aiki na jiki ba, kuma ku kula da canjin canji. Idan bayan mako daya ku rasa 500 g, duk abin da aka ƙidaya daidai. Idan nauyin ba zai rage ba, ya yi kokarin ci ƙasa kuma ya motsa da yawa a lokaci guda. Duk da haka, ka tuna cewa ba zai yiwu a rage yawancin calorie ba. Duk da haka m cewa wannan yana iya sauti, mai cin abinci mai tsanani zai iya rage yawan metabolism da kashi 20%. Lokacin da adadin kuzari suka yi ƙasa da ƙasa, jikinmu ya sauya zuwa tsarin "gaggawa", yana ƙoƙari ya tsira a cikin wani matsananciyar halin da ake ciki kuma ya samar da karin tsabtatawa a nan gaba.

Gyara rage cin abinci
Kwanan nan, an yarda da cewa rage cin abinci mai mahimmanci yana taimakawa wajen kawar da nauyin nauyi fiye da sauri. Duk da haka, a yau, masu cin ganyayyaki sun yarda cewa babu wata takaddama a duniya ga dukkan mata. Duk likitoci sun yarda da abu daya: karin kumallo mai kyau yana da mahimmanci ga lafiyar lafiya da kiyaye nauyin lafiya. Kuma ga sauran abinci a lokacin rana, kana buƙatar yin aiki da tsarinka mafi kyau. Ga wani, abinci mai raɗaɗi (sau 6 a rana, a cikin ƙananan ƙananan) yana da tasiri sosai. Amma akwai kuma wadanda basu iya kimantawa girman girman wani sashi ba kuma tare da wannan tsarin yana cin abinci mai yawa. A wannan yanayin, cike da abinci guda uku a rana yana da kyau. Ga wasu mata, akasin haka, abinci guda uku a rana yana da yawa: raguwa a tsakanin abinci yana da yawa, kuma yunwa ta zama karfi wanda zai haifar da abincin. Idan a baya ka rigaya yayi ƙoƙari ya rasa nauyi, wannan lokacin gwada gwajin don samin abinci mafi kyau. Kula da lafiyar jiki, calories da bukatun. Kuma idan ka sami kyakkyawan tsarin, ka fara fararen abincin abinci. Sanya dukkan abincin da abin sha a cikinta - ka tabbata kafin ka aika da shi a bakinka. Wannan zai ba mu damar duba yawan adadin adadin kuzari da kuma gina tsarin gina jiki don nan gaba.

Kula da tsarin gina jiki
Ka tuna cewa kana buƙatar gina tsoka. Musamman suna da wani tashar wutar lantarki na jiki. Kwanaki daya don kula da 1 kg na tsoka, ana bukatar calories 12, yayin da 1 kg na mai cinye kawai 4 kcal. Wani binciken a shekarar 2012 a cikin Netherlands ya jagoranci sakamakon nan: yawan adadin sunadarai da ake amfani dashi a lokacin rana yana taimakawa wajen rasa nauyi da kuma kiyaye sakamakon. Amma yawancin protein ya kamata ya kamata ya isa? Wannan shine kimanin 1.2 grams kowace kilogram na nauyin ku. Alal misali, a nauyin kilogiram 72 ne kana buƙatar 86 g na gina jiki kowace rana. Wanke dafa don karin kumallo (6 g), salatin tare da tuna don abincin rana (16 g), 100 g na cakuda mai laushi maraice don tsummoki maraice (12 g), 150 g na kaji mai kaza gasa don abincin dare (52 g). Idan karin kumallo ya kunshi furotin, ba kawai zai caji ku da makamashi ba, amma zai rage yawan buƙata a cikin yini. Duk da haka, kar ka manta cewa baka buƙatar yin wani abu ba haka ba: ana adadin yawancin gina jiki a cikin nauyin nauyi, kamar carbohydrates.

BURN EXTRA CALORIES
Kula da ayyukan wasan motsa jiki
Da gaske a cikin motsa jiki, kuna ƙona yawan adadin kuzari. Godiya ga wannan, an kunna metabolism kuma adadin kuzari ya ci gaba da cinyewa, koda lokacin da kuke hutawa. Idan sau 5 a mako ka bada daga 20 zuwa 45 minutes na matsakaici jiki motsi, to, yawan makamashi na yau da kullum ƙara da 109 ek. Wato, ana samun tasirin darussan har ma a waɗannan kwanakin da ba ku yi motsa jiki ba. Don ƙayyade ainihin ƙarfin kaya, gwada magana yayin zaman. Idan yana da sauƙi a gare ka ka yi magana, to, baza ka motsawa sosai ba. Idan tattaunawar ba zai yiwu ba ne don kulawa kuma za ka fara shaƙatawa, an rage nauyin. Hanya mafi kyau shine wannan: zaka iya magana lokacin horo, amma yana da wuya a yi. Yi kokarin yin aiki na tsawon minti 30 a rana, kuma kada ka damu cewa wannan ba zai isa ba. Masana kimiyyar Danish a cikin jerin gwaje-gwajen sun kammala cewa matan da suka horar da rabi sa'a a rana sun rasa kusan nauyi kamar wadanda suka ba da horo na minti 60. Bugu da ƙari, sa'a na rabin sa'a yana da sauƙi, kuma wani sakamako mai ma'ana yana motsa ka ci gaba da wannan ruhu.

Gyara wuri
Don inganta tasiri na azuzuwan, canza saurin da kake yi dashi. A cikin minti daya, motsa wuri da sauri, minti na gaba, ƙara dan lokaci don hutawa. Yana da sauƙin yin wannan, kuma mata da yawa sun yarda cewa horo ya daina zama babban gwagwarmaya tare da adadin kuzari, amma ya zama irin wasa.

Matsar da ƙarin
Ga misali mai sauƙi: idan kun amsa kira cikin sa'a ɗaya, kuna zaune a tebur ɗin ku, za ku ciyar da adadin kuzari 15. Amma idan kana magana tsaye, to, zaka kashe kusan calories 100! Bayan dubawa, ya nuna cewa ta wurin yin kasuwanci, za ku iya ƙone har zuwa 800 ƙarin kcal a kowace rana, kawai yana tashi daga kujera.

Bugu da ƙari, yin yaƙi da ƙima, irin wannan canje-canjen zai shafi rayuwarka. Yi ƙoƙarin yin aiki na jiki kamar yadda zai yiwu a rayuwa ta yau da kullum. Wasu fasaha suna sananne ga kowa da kowa: bar sama da hawan hawa. Maimakon aika imel ga abokin aiki, tashi ka tafi ɗakin na gaba, tafiya daya tashar bas a kafa. Amma akwai wasu kwarewa: yayin da kake hotunan takardun da ke aiki, shimfiɗa hannunka. Kuma yayin da yasa ke tafasa a gida, ɗauki wasu ƙananan zuwa gefe.