Ukulungiswa Kwezinsuku ezi-3 Zokushaja I-Metabolism Yakho

-Delile

• Vuselela umzimba wakho
• Usuku 1: ngoMgqibelo
• Ukuvuka nini
• Ukudla namuhla
• Okufanele ukwenze namuhla
• Ukulala nini
• Usuku 2: NgeSonto
• Ukuvuka nini
• Yini okufanele uyiphuze namuhla
• Okufanele ukwenze namuhla
• Usuku 3: ngoMsombuluko
• Ukuvuka nini
• Ukudla namuhla
• Okufanele ukwenze namuhla
• Okufanele ukwenze lonke isonto
• Okweviki lonke (nempilo yakho!):
  

Vuselela umzimba wakho

Ngabe uzizwa uvila muva nje? Ukubhekana nezifiso zokudla owaziyo ukuthi akukuhle kuwe (njenge-carbs noshukela)? Ukubambelela kunesisindo esinenkani esingeke nje sinyakaze - noma ngabe wenzani?

Amathuba ukuthi i-metabolism yakho kufanele isolwe.

"Umzimba wakho - ikakhulukazi umzimba wakho - indlela umzimba wakho ovutha ngayo ama-kilojoule," kusho uJulie Lohre, ingcweti eqinisekisiwe yokudla kanye nomqeqeshi oqeqeshiwe.

Uma une-metabolism ehamba kancane kunokujwayelekile, idala ukuqhuma kwemiphumela emibi, kufaka phakathi ukukhathala, ukushintsha kwemizwelo, ukuthanda ukudla, nobunzima bokulahla isisindo.

Ngenhlanhla, i-metabolism ehamba kancane ayihlali unomphela, futhi ngezinguquko ezifanele ekudleni kwakho nasendleleni ophila ngayo, ungabuyekeza imetabolism yakho - bese ubuyela ekuzizweni ungcono kunqubo.

Futhi ingxenye engcono kakhulu? Akuthathi isikhathi eside ukwenza ukuhamba ngendlela efanele. Landela lokhu kulungiswa kwezinsuku ezintathu ukuze uthole imetabolism yakho ithrekhi (bese uqala ukuvuna izinzuzo zokukhuphuka kwesilinganiso semethabolic).

Usuku 1: ngoMgqibelo

Ukuvuka nini

Thola ukulala amahora angu-8 okuqinile

Uma ube nobusuku ngoLwesihlanu, chitha uMgqibelo ekuseni ukuthola amaZZZ athile.

Uma ungalali ngokwanele, lokhu kungaphazamisa izilinganiso zehomoni emzimbeni - okubuye kwehlise ijubane lomzimba wakho futhi kwandise ubungozi bakho bokuzuza isisindo.

“Ukungalali kubonwa ngumzimba njengengcindezi eyengeziwe - ngakho-ke i-cortisol iyakhuphuka futhi kwehle ne-testosterone,” kusho isazi sokuzivocavoca umzimba nesazi samakhemikhali esondlayo uShawn M. Talbott, PhD.

Ucwaningo olulodwa oluvela eNyuvesi yaseChicago lwathola ukuthi ukulala amahora angu-5.5 kuphela ubusuku ngabunye esikhathini esingamasonto amabili kunciphise ukulahleka kwamafutha ngamaphesenti angama-55.

Ngokusho kukaTalbott, “Abantu abathola amahora ayisithupha uma kuqhathaniswa namahora angu-8 okulala ubusuku ngabunye bathwala amakhilogremu ama-5 kuye kwayi-15 enamafutha esisu angeziwe.”

Thola izinzuzo zokuthuthukisa umzimba kakhulu ekulaleni kwakho

Hlela okungenani amahora ayi-8 ubusuku ngabunye - futhi uqiniseke ukuthi lawo mahora ayi-8 agcwele iso elisezingeni eliphakeme.

"[Qiniseka ukuthi ubuthongo] obutholayo 'busezingeni eliphezulu' ngangokunokwenzeka - okusho ukuthi uchitha isikhathi esiningi [ngangokunokwenzeka] ekulaleni kwe-REM, okuvuselela ubuchopho, nokulala ubuthongo obukhulu, okubuyisa umzimba," kusho uTalbott.

Ukudla namuhla

Ungeqi ukudla kwasekuseni…

Ungahle ulingeke ukuphuma emnyango ekuseni, kepha uma ufuna ukugcina imetabolism yakho ivuselela usuku lonke, yenza isikhathi sokudla kwasekuseni (kanye nokuzivocavoca umzimba!). "Ukudla ukudla kwasekuseni kushesha kakhulu kugaya umzimba futhi kugcina amandla ephezulu usuku lonke," kusho uLohre.

Ucwaningo lwamuva luka-2018 luthole ukuthi ukudla ibhulakufesi ngaphambi kokuzivocavoca umzimba kusheshisa imetabolism yakho ngemuva kokuzivocavoca.

… Futhi ube neyogathi yamaGrikhi

Ama-Probiotics alinganisa ama-gut gut bacteria futhi asize ukukhulisa imetabolism - ngakho-ke qiniseka ukuthi une-yogurt yamaGrikhi (egxile kakhulu futhi enamazinga aphezulu ama-probiotic) ngesidlo sasekuseni sakho.

Ukuze uqiniseke ukuthi uthola ama-microorganisms afanele wokulinganisa amathumbu ngesidlo sakho sasekuseni, qiniseka ukuthi i-yogurt yakho yesiGreki ithi "iqukethe amasiko asebenzayo" kupakethe.

(Yogathi akuyona into yakho? Azikho izinkathazo! Ungathola namandla okunyusa ama-probiotic ekuseni ngezithako.)

“Amagciwane asesiswini sethu athonya izici eziningi zomzimba wethu, ngakho-ke ukuba nokulingana okungalungile 'kwezimbungulu kungaholela ekufiseni okungenamsoco, ushukela wegazi, nokuzuza kwesisindo - ngenkathi ukuthola ibhalansi' efanele 'kungabangela ukunciphisa izifiso zikashukela nezinga eliphakeme lomzimba, ”kusho uTalbott.

Okufanele ukwenze namuhla

Sebenza kumzuzu wokuqeqesha amandla wemizuzu engama-20…

Uma ufuna ukugxilisa amandla emetabolism yakho, indlela enhle yokukwenza ukuqeqeshwa kwamandla. “Ukwakhiwa kwemisipha kusheshisa isilinganiso sakho semethamo kuze kufike emahoreni amabili njalo ngemva kweseshini yemizuzu engu-20,” kusho uLohre.

Ngokwenza isimiso samandla, uzokwakha imisipha eyengeziwe - futhi uma unesisipha esiningi, ngcono imetabolism yakho.

"Ukwakha imisipha kuzokusiza ukuthi ushise ama-calories amaningi noma ngabe awunyakazi - futhi uma umzimba wakho ukhuphuka kakhulu, namandla e-metabolic akho ayaqina," kusho uLohre.

Uma ufuna ukuqinisa isitimela, ungaya esikoleni sakudala futhi uphakamise izinsimbi - kepha lokho akuyona inketho yakho kuphela! Ukwenza izivivinyo zomzimba (njengama-squats namapulangwe) noma ukushaya isigaba se-TRX kusebenza kahle ekwakheni imisipha njengokuzivocavoca njengama-bicep curls.

… Noma ungene ku-cardio

Manje, uma ungajwayele ukupompa i-ayoni, ukuqeqeshwa kwamandla kungakushiya uzizwa unobuhlungu obukhulu.

Kepha azikho izinkinga! Uma ufuna ukungena ekuzivocavoca umzimba okuqinisa umzimba, i-cardio ingasebenza ngendlela efanayo. Eqinisweni, kutholakale ukuthi imizuzu engama-45 yokuzivocavoca ngamandla kwe-cardio inyuse isilinganiso semethamo yamahora ayi-14 ngemuva kokuzivocavoca.

Ukungenisa i-cardio yakho, ungashaya imigwaqo ukuze ugijime, uhlole ikilasi le-spin, ubhukude amanye amathanga - noma yini ethola lokho kukhuphuka kwenhliziyo!

Ukulala nini

Lala ngaphambi kwamabili

Ungahle ulingeke ukuthi uhlale kuze kube sebusuku futhi uthole umugqa wakho we-Netflix, kepha ulwe naleso sifiso! Uma ufuna ukugcina umzimba wakho uvuselelwe, udinga ukuthola okungenani amahora angu-8 okulala - ngakho-ke qiniseka ukuthi ikhanda lakho lishaya umcamelo ngaphambi kwamabili.

Usuku 2: NgeSonto

Ukuvuka nini

Vuka ngo-8 ekuseni

Uma ulala phakathi kwamabili, yithi, namuhla, phokophela ukuvuka ngabo-8 ekuseni Lokhu kukunika isikhathi esanele sokuqinisekisa ukuthi uthola iso elanele lokuthola imetabolism enempilo kodwa kusenesikhathi ukuze ungathukutheli world lapho i-alamu yakho iye emsebenzini kusasa.

Yini okufanele uyiphuze namuhla

Qala usuku lwakho ngenkomishi yekhofi…

Hhayi njengoba ubudinga esinye isizathu sokuthola indebe yakho yasekuseni ye-joe, kepha i-caffeine encane iyindlela enhle yokuqinisa imetabolism yakho.

ukuthi ama-milligram ayi-100 e-caffeine (mayelana nokuthi ungathola malini enkomishini yekhofi engama-8-ounce) angakhuphula izinga lokuphumula lomzimba nganoma yikuphi kusuka kumaphesenti ama-3 kuye kwayi-11.

Akuyena umuntu wekhofi? Akunazinkathazo - ungathola umfutho ofanayo kumetabolism yakho ngenkomishi yetiye eliluhlaza. Ngaphandle kwe-caffeine, abacwaningi bakholelwa, ”kusho uLohre.

… Futhi uphuze inqwaba ye-H₂0

Ikhofi limnandi ekuseni - kepha usuku lonke, namathela emanzini.

ukuthi ukuphuza ama-ounces angu-16.9 (izinkomishi ezingaphezudlwana kwezingu-2) zamanzi kukhuphule isilinganiso semethamo ngamaphesenti angama-30 imizuzu engama-30 kuye kwengama-40. Ukuze uthole izinzuzo zokuqinisa umzimba kakhulu, zihlose ukuphuza lawo ma-ounces angu-16.9 ka-H₂0 izikhathi eziningi kulo lonke usuku.

Okufanele ukwenze namuhla

Lungiselela ukudla kwesonto - futhi uqiniseke ukuthi uphonsa upelepele othile

Enye yezindlela ezinhle kakhulu zokuzibekela impumelelo phakathi nesonto ukupheka ukudla ngeSonto. Futhi uma ufuna ukudla kwakho okulungiselelwe ukuletha umfutho ku-metabolism yakho, qiniseka ukukhuphula ukushisa bese uphonsa upelepele omncane ophekiwe kuzindlela zakho zokupheka.

Upelepele we-Chili uqukethe i-capsaicin, engakhuphula umzimba wakho futhi ikusize ushise ama-calories angu-50 engeziwe ngosuku.

Khulisa i-NEAT yakho

Kuningi ongakwenza ejimini ukwandisa umzimba wakho, kepha yilokho okwenzayo ngaphandle kwejimu okunomphumela omkhulu.

“INEAT (non-exercise activity thermogenesis) - noma amandla asetshenziswa emisebenzini ejwayelekile yansuku zonke - inomthelela omkhulu enanini lama-calories umzimba wakho osha usuku ngalunye,” kusho uLohre.

"Ngokuhambisa okuningi empilweni yakho yansuku zonke, uzobona ukuthuthuka okukhulu ekuguqulweni komzimba wakho."

Funa amathuba amaningi okuhamba usuku lonke. Paka imoto yakho kude nomnyango wehhovisi lakho. Thatha izitebhisi esikhundleni selifthi. Hamba uzungeze indlu yakho ngesikhathi socingo. Lapho uhamba ngokwengeziwe, amakholori amaningi uzowasha.

Usuku 3: ngoMsombuluko

Ukuvuka nini

Vuka ngemuva kokulala amahora angu-8

KungoMsombuluko, (mhlawumbe) okusho ukuqala kwesonto lomsebenzi - nokuguquguquka okuncane esikhathini sakho sokuvuka.

Uma kufanele uvuke kusenesikhathi, qiniseka ukuthi ulungisa isikhathi sakho sokulala ngeSonto ebusuku ukuze uthole amahora angu-8 okulala awadingayo ukuze uthole izinzuzo eziphezulu zokukhulisa umzimba. Udinga ukuvuka ngo-6 ekuseni? Yiba embhedeni ngo-10 ebusuku. I-alamu isethwe ukuthi icishe ngo-7 ekuseni? Qiniseka ukuthi ushaya utshani ngo-11 ebusuku.

Ukudla namuhla

Faka amaprotheni kukho konke ukudla

Uma ufuna ukusebenzisa indlela odla ngayo ukuvuselela imetabolism yakho, phose ukufaka amaprotheni kukho konke ukudla.

“Ukwengeza amaprotheni anciphile njengamaqanda, inkukhu, kanye nobisi ekudleni kwakho kuzosiza ukugxilisa umzimba ngezindlela ezimbili. [Okokuqala,] zisiza ukweseka ukwakhiwa kwemisipha nokugcinwa kwemisipha… [futhi] lokho kudla uqobo kuyinselelo enkulu emzimbeni wakho wokugaya, ngakho-ke kudinga amandla amaningi emzimbeni wakho ukukusebenzisa kunokunye ukudla, ”kusho uLohre.

Okufanele ukwenze namuhla

Zindla

Ukucindezeleka (futhi ikakhulukazi, i-hormone yokucindezeleka i-cortisol) kubambezela imetabolism. Ucwaningo olulodwa lwango-2015 luthole ukuthi ababambiqhaza abahlangabezana nomcimbi ocindezelayo bashise ama-calories ayi-104 ngaphansi kwamahora angama-24 alandelayo kunabalingani babo abangenakho ukucindezeleka - okulingana cishe namakhilogremu ayi-11 wesisindo ngonyaka.

Uma ufuna ukugcina ingcindezi ikhona, zama ukuzindla. Ukuzindla ngokwengqondo bekungamazinga, futhi ungavuna imivuzo ngemizuzu engu-10 kuye kwengu-15 yokuzindla ngosuku.

Okufanele ukwenze lonke isonto

Lokhu kulungiswa kwezinsuku ezintathu kuyisiqalo esihle sokufukula umzimba wakho (nokuzizwa ungcono kunqubo) - kodwa kuseyisiqalo nje.

"I-metabolism enempilo izokugcina usesimweni futhi ikhuphule namandla akho," kusho uLohre. "Uma uzama ukunciphisa isisindo, ukukhulisa isilinganiso sakho semethabolikhi kusho ukuthi uzobona imiphumela ngokushesha - imiphumela ehlala isikhathi eside."

Ngakho-ke ungamane nje ukwenze ukulungisa ngempelasonto. Bheka ukuze ubone lapho ungenza khona izinguquko zesikhathi eside empilweni yakho ukuze imetabolism yakho ikwazi ukufana njalo.

Okweviki lonke (nempilo yakho!):

1. Yidla amaprotheni amaningi ngesidlo ngasinye - amaphesenti angama-25 kuye kwangama-30 wekhalori yakho yansuku zonke - ukukhulisa umzimba wakho.
2. Hlela okungenani amahora angu-8 wokulala kwekhwalithi ephezulu ubusuku ngabunye.
3. Yidla ukudla okune-probiotic (noma thatha ama-probiotic supplements).
4. Zindla nsuku zonke ukuze ugcine ukucindezela kube ubuncane.
5. Thola okungenani ukusebenza kathathu kokukhulisa umzimba ngesonto (ukuqeqeshwa kwamandla noma i-cardio).
6. Hlala u-hydrated.

Ngemuva kwakho konke, uma ufuna ukubona izinguquko zangempela, ezihlala njalo emzimbeni wakho, kuzodingeka uzibophezele ekuguqukeni kwangempela, okuhlala njalo ekudleni kwakho nasendleleni ophila ngayo.

UDeanna deBara ngumbhali osebenza ngokuzimela osanda kusuka eLos Angeles enelanga waya ePortland, e-Oregon. Lapho engakhathazeki ngenja yakhe, ama-waffles, noma zonke izinto zikaHarry Potter, ungalandela uhambo lwakhe Instagram.