Izeluleko eziyi-8 ezilula zokusheshisa imetabolism

-Delile

• 1. Yidla ukudla oku-thermogenic
• 2. Yidla amaprotheni amaningi
• 3. Phuza itiye eliluhlaza
• 4. Ungadluli ibhulakufesi
• 5. Yidla ukudla okunothe uvithamini B
• 6. Yenza izivivinyo zomzimba izikhathi ezi-2 kuya kwezi-3 ngeviki
• 7. Nciphisa ukucindezeleka
• 8. Lala amahora ayisishiyagalombili kuya kwayisi-9 ebusuku

Amanye amasu alula njengokungadli ibhulakufesi, ukwenza imisebenzi yomzimba, noma ukulala kahle kusiza ukusheshisa imetabolism nokuthanda ukusetshenziswa kwekhalori usuku lonke.

I-Metabolism yindlela umzimba oguqula ngayo ama-calories abe ngamandla abalulekile ekugcineni imisebenzi yomzimba njengokuphefumula, ukulungisa amaseli nokugayeka kokudla, isibonelo.

Ezinye izinto ezinjengokuguga, ukungadli kahle, ukungasebenzi noma ukukhuluphala, ngokwesibonelo, kunganciphisa imetabolism, ngakho-ke, ukusebenzisa amasu okusheshisa imetabolism kungasiza umzimba ukuthi usebenze kangcono, ngaphezu kokukhulisa ukusetshenziswa kwamakhalori, Ukuncipha kwesisindo nokuziphatha okuthuthukisiwe.

1. Yidla ukudla oku-thermogenic

Ukudla kwe-Thermogenic, okufana nopelepele, isinamoni, ujinja, ikhofi netiye eluhlaza, kungasiza ukukhuphula izinga lokushisa komzimba nokusheshisa imetabolism, okwenza kube lula ukushisa amafutha. Lokhu kudla kungafakwa ekudleni futhi kufanele kudliwe nsuku zonke. Bona uhlu oluphelele lokudla kwe-thermogenic nokuthi ungakudla kanjani.

2. Yidla amaprotheni amaningi

Ukwandisa ukusetshenziswa kokudla okunothe kwamaprotheni kubangela ukuthi umzimba usebenzise amakhalori amaningi ukucubungula lesi sithako ngesikhathi sokugaya, ngaphezu kokuvuselela ukuzuza kwemisipha, okuyisicubu esisebenzisa ama-calories amaningi kakhulu kunamafutha. Ngakho-ke, imisipha eyengeziwe, ukushesha komzimba kuya ngokushesha.

Ukudla okuyinhloko okunothe ngamaprotheni yinyama, inkukhu, amaqanda, inhlanzi noshizi, okufanele kudliwe cishe kukho konke ukudla kosuku. Bona uhlu olugcwele lokudla okunothe ngamaprotheni.

3. Phuza itiye eliluhlaza

Itiye elihlaza linama-catechin ne-caffeine ekubunjweni kwayo anezici ze-thermogenic, ezisiza ukusheshisa imetabolism, okwenza umzimba uchithe amandla amaningi. Ngaphezu kwalokho, ama-catechin, i-caffeine nama-polyphenols akhona kutiye oluhlaza anciphisa ukuqongelela kwamafutha emzimbeni futhi asize ukushisa amafutha, angakhuthaza ukuncipha komzimba.

Okufanele ukuphuza izinkomishi ezi-3 ukuya kwezi-5 zetiye eluhlaza ngosuku ukusiza ukusheshisa imetabolism yakho. Funda ukuthi ungayilungisa kanjani itiye eliluhlaza ukwandisa imetabolism.

4. Ungadluli ibhulakufesi

Ukudla ibhulakufesi kubalulekile ngoba umzimba udinga amandla ngemuva kwamahora amade wokuzila ukudla ubusuku bonke futhi lokhu kudla kuthonya ijubane le-metabolism usuku lonke.

Ngokweqa ukudla kwasekuseni, umzimba unciphisa ukushiswa kwamafutha ukuzama ukonga amandla, ngaphezu kokushisa imisipha yamandla, eyehlisa ijubane lomzimba.

Ngakho-ke, ukusheshisa imetabolism yakho kufanele udle ibhulakufesi kungakapheli ihora uvuke futhi ufake ukudla okunempilo okufana nefayibha, izithelo namaprotheni. Bheka izinketho zasekuseni ezinempilo.

5. Yidla ukudla okunothe uvithamini B

Amavithamini angama-B-complex, njenge-B1, B2 ne-B6, adlala indima ebalulekile ekuguqulweni komzimba futhi ezinye izifundo zikhomba ukuthi ukwandisa ukusetshenziswa kwalawa mavithamini kungasiza ekwandiseni imetabolism.

Ukudla okunothe ku-vitamin B kufaka inyama, isibindi, okusanhlamvu okuphelele, ubisi kanye nokuphuma noma imifino eluhlaza enamahlamvu, isibonelo. Bheka uhlu oluphelele lokudla okunothile ngamavithamini B.

6. Yenza izivivinyo zomzimba izikhathi ezi-2 kuya kwezi-3 ngeviki

Ukuvivinya umzimba kusiza ukwenza ithoni futhi kwandise isisindo semisipha, esisiza ukusheshisa imetabolism. Lokhu kungenxa yokuthi, imisipha isebenzisa amandla amaningi kunamaseli anonile, incamela ukusetshenziswa kwekhalori. Ngaphezu kwalokho, ukuvivinya umzimba kubangela ukuthi umzimba uqhubeke nokwanda cishe amahora amane.

Inketho enhle yokuzivocavoca ukwenza ukuqeqeshwa kwesisindo noma ukuqeqeshwa kwamandla ekhaya izikhathi ezi-2 kuya kwezi-3 ngeviki usebenza imisipha yemilenze, okhalweni, emuva, esiswini, esifubeni, emahlombe nasezingalweni, ngokwesibonelo. Bona isibonelo sokuqeqeshwa umlenze ongakwenza ekhaya.

Enye indlela yokuzivocavoca umzimba, engenziwa ngezinsuku ezifakwe ekuqeqesheni amandla, ukuvivinya umzimba njengokuhamba, ukugijima, ukubhukuda, ukuhamba ngebhayisikili noma ukusebenzisa ngamandla okukhulu okusiza futhi ukusheshisa imetabolism nokusebenzisa ama-calories amaningi.

7. Nciphisa ukucindezeleka

Ukuzama ukulawula ingcindezi nokukhathazeka kubalulekile ukwehlisa ukukhiqizwa kwe-cortisol, eyi-hormone yokucindezela eholela ekukhuleni okwandayo kwamafutha emzimbeni, kunciphisa imetabolism.

Ukusiza ukwehlisa ingcindezi nokusheshisa imetabolism, umuntu kufanele enze imikhuba esiza ukukhulula noma ukuphazamisa ingqondo njengokuhamba noma ukuzelula, ukwenza imisebenzi ephumuzayo njengokuzindla noma i-yoga, noma ukwenza umkhuba wokuzilibazisa njengokuthatha izithombe, ukuthunga noma ukudweba, isibonelo isibonelo. Bona izinyathelo ezi-7 zokulwa nengcindezi.

8. Lala amahora ayisishiyagalombili kuya kwayisi-9 ebusuku

Ukulala amahora angu-8 kuya kwangu-9 ebusuku kubalulekile ukulawula ukukhiqizwa kwamahomoni, ukuthuthukisa imizwa nokukhuthaza ukuzuza kwemisipha. Kusesikhathini sokulala lapho ukukhiqizwa okuphezulu kakhulu kwe-GH, i-hormone yokukhula, kwenzeka khona okuyovuselela imisipha hypertrophy.Futhi kuphumule kahle ukuthi imisipha ilulama ekuqeqesheni futhi ikhule, futhi ubukhulu bemisipha onabo emzimbeni wakho, lapho umzimba wakho uvutha kakhulu futhi nokushisa kwekhalori kuzoba kukhulu.

Buka ividiyo ngamathiphu wokuthi ungayandisa kanjani imetabolism ngenkathi ulele.