Imiyalelo kaGqirha: Kuphephe Ezi Mpazamo zisixhenxe ezithi zicothise iMetabolism yakho

Ukuba ufumanisa ukuba ufumana ubunzima okanye iinzame zakho zokulahleka kobunzima ziye zancipha ekurhubuluzeni, lixesha lokuba ujonge ukuba ingaba yintoni ingxaki - imetabolism yakho.

I-Metabolism, ekwabizwa ngokuba yi-basal metabolic rate (BMR) linqanaba apho umzimba usebenzisa amandla okanye iikhalori ukuxhasa ukugcina uphilile njengentliziyo, ukubetha kwegazi, ukuphefumla, ukugcina ubushushu, ulondolozo lwemithambo-luvo, njalo njalo.

Ireyithi yomntu ngamnye yemetabolism iyahluka ngenxa yezizathu ezininzi:

• Ubudala - i-BMR iphezulu xa isencinci kwaye iyacotha kunye nobudala njengoko ubunzima bemisipha obucekeceke buyehla kwaye butshintshwe ngamanqatha
• Ukwakhiwa komzimba -Ukuba ubunzima besisipha, kokukhona inyusa i-BMR. Amadoda athambekele ekubeni nobunzima bemisipha kunabafazi ngenxa yoko amadoda atshisa iikhalori ezininzi kwaye anciphise ubunzima ngokulula
• Ukuzila ukutya / indlala / ukungondleki - Ezi BMR zisezantsi
• I-Thyroxine -Ihomoni eveliswe yi-thyroid gland elawula i-BMR. I-thyroxine encinci evelisiweyo, iikhalori ezingaphantsi ozitshisayo

Ngaba kukho iimpazamo esizenzayo ezinciphisa imetabolism? Kukho kwaye zikho izinto ezisixhenxe ezinokuthi zigcine imetabolism yakho kwizixhobo ezicothayo:

1. Ukungatyi isidlo sakusasa

Ukufunda emva kokufunda kubonisiwe ukutsiba isidlo sakusasa ngumbono ombi xa uzama ukunciphisa iiponti ezingaphezulu. Ngexesha lobusuku, imetabolism yethu ngokwendalo iyacotha ngenxa yokungasebenzi. Xa sele uvukile, yitya ngaphakathi kweyure ukunceda ukukhawulezisa imetabolism ekuncedeni kulawulo lokutya kunye nokuhlutha kuthintela umjikelo wendlala phakathi kwentsasa kunye nokuziva udangele.

Isisombululo

• Beka iiglasi, izitya zokutya, amacephe okanye enye into ngobusuku bangaphambi konga ixesha
• Ukutya okungatyiwa kwasekuseni kungatyiwa. Izinto ezishiyekileyo kubusuku obungaphambili, intwana yeelnuts okanye iiamangile ezineziqhamo ezomisiweyo, okanye xuba is smoothie yeoyile yamaGrikhi enamafutha asezantsi kunye namaqunube ngebhanana kunye nejusi.

• Gcina kukhanya nge thowusti yengqolowa kunye nebhotolo yamandongomane okanye amaqanda afihliweyo okanye abilisiwe kunye nengqolowa kunye neziqhamo.

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2. Ukutsiba okanye ukuba namaxesha okutya angahambelaniyo

Umzimba wakho uya kucinga ukuba uya kwimowudi yendlala uyenze ibambelele kubunzima obongezelelekileyo kuba ingazi ukuba uza kutya nini ngokulandelayo. Umzimba wakho ufuna izondlo ezikhoyo imini yonke kunye neekhalori ezibonelela umzimba wakho ukuba usebenze ngokufanelekileyo.

Isisombululo

• Yiba nokutya okungaguquguqukiyo ngamaxesha aqhelekileyo emini efumana umzimba wakho ube yinto yesiqhelo

• Yitya isidlo sakusasa, isidlo sasemini, kunye nesidlo sangokuhlwa ngesinye ukuya kwisithathu ngokuxhomekeke kwiimfuno zomntu ngamnye

• Ukutya akufuneki ukuba kukhulu kodwa ubuncinci ukutya ukutya okwahlukileyo okuvela kubisi olunamafutha asezantsi, iziqhamo, imifuno, ukutya okuziinkozo, iimbotyi, amandongomane okanye iimbewu kunye neeproteni ezinqinileyo njengenkomo, inkukhu okanye intlanzi

3. Ukutya ngaphantsi kwe-1000 calories ngosuku

Ukutya ngendlela engalunganga kuhlala kukhokelela ekulahlekeni kobunzima. Nangona kunjalo, ayinakulondolozeka kwaye umzimba wakho uphendula ngokunciphisa isantya semetabolism kangange-30%. Ubunzima bemisipha buhlala bulahleka kwizidlo ezisezantsi kakhulu zeekhalori kwaye butshintshwe ngamanqatha atshisa iikhalori ezingaphantsi kwemisipha. Nje ukuba ubuyele kwinqanaba lekhalori eqhelekileyo ubunzima buyabuya kuba imetabolism yakho iye yacothiswa phantsi kunye nokuncipha kobunzima bemisipha.

Isisombululo

• Abasetyhini akufuneki baye ngaphantsi kwe-1200 yeekhalori ngosuku kwaye amadoda akufuneki atye ngaphantsi kwe-1500 yeekhalori ngosuku

• Ukufumana iimfuno zekhalori nganye esekwe kubudala, isini, ubunzima, ubude kunye

inqanaba lomsebenzi womzimba, yiya ku: http://www.choosemyplate.gov/myplate/indes.aspx

4. Ukwenza okuncinci ukugcina ubunzima bemisipha

Ukuqala kwangoko kwiminyaka yethu yama-30, ubunzima bemisipha bunokuqala ukuncipha kwaye buza kukhawulezisa njengoko sikhula. Ukugcina ubunzima bemisipha kubalulekile ekugcineni imetabolism njengoko ifuna iikhalori ezingakumbi ukuba zisebenze kunamafutha. Iponti nganye yemisipha iyatshisa malunga neekhalori ezi-6 ngosuku xa kuthelekiswa neekhalori ezi-2 kuphela ngosuku ngeponti nganye yenqatha. Ubunzima bemisipha, ngakumbi iikhalori oza kuzitshisa nokuphumla.

Isisombululo

• Uqeqesho lwamandla. Ukuphakamisa iintsimbi kunokwenziwa nangaliphi na ixesha kwaye kubalulekile ukunciphisa okanye ukubuyisela umva ukulahleka kwemisipha. Ukuba ungumqali, qalisa kancinci ngobunzima obulula kwaye ufune iingcebiso zomqeqeshi okanye ulolonge ifom efanelekileyo.

• Ukutya okwaneleyo kweeprotheyini ezingama-25-30 iigram kwisidlo ngasinye. Oku kuya kubonelela ngama-amino acids, iibhloko zokwakha zeproteni, ukunceda ukwakha izihlunu. Khetha inyama yenkomo ecekeceke, inkukhu, intlanzi, amaqanda, ubisi olunamafutha asezantsi, amandongomane, iimbotyi kunye ne-tofu.

5. Ukwenza umthambo rhoqo

Ukuzivocavoca i-Aerobic nokuba iphantsi ukuya kubunzulu obuphezulu kuya kuyonyusa imetabolism njengoko iphakamisa ukubetha kwentliziyo kwaye ifumana amaqela emisipha emikhulu yomzimba (imilenze, iimpundu kunye nesisu) ezihambisa iikhalori ezivuthayo. Ukuqina kokuqina, iikhalori ezininzi zitshisa ukwandisa imetabolism kwiiyure ezininzi emva kokuzilolonga.

Isisombululo

• Yenza ubuncinci imizuzu engama-30-60 ubuninzi beentsuku zokuzilolonga nge-veki; iiseshoni zokuzilolonga zinokwahlulwa imini yonke ukuze kube lula

• Ukuba bekude, qala kancinci kwaye kancinci uyakhe

• Ukuzivocavoca umzimba kunokubandakanya ukuhamba, ukubaleka, ukudanisa, ukudlala intenetya, ibhola ekhatywayo, ukuhamba ngebhayisikile okanye ukuqubha.

• Khangela iindlela zokusebenza. Thatha izinyuko, yiya ngokukhawuleza imizuzu eli-10, udansele emculweni, nantoni na ekuvusayo nentshukumo.

6. Ukugcina ukutya ngokungxolayo kangangoko kunokwenzeka

Ikhompawundi ebizwa ngokuba yi-capsaicin enoxanduva lokunika ukutya okuneziqholo njengepelepele isongo sayo, inokunceda ekuveliseni ubushushu obonyusa ubushushu bomzimba kunye nokuphakamisa kancinci imetabolism malunga ne-8%. Inokonyusa imvakalelo yokugcwala kwaye inokusebenza njengexinzelelo lokutya.

Isisombululo

• Cinga ukongeza iijalapenos, iihabaneros, iicayenne, igalikhi kunye nepelepele ekutyeni.

Incinci inokuhamba indlela ende ke sebenzisa isandla esikhanyayo xa usongeza kwisidlo.

7. Ukungaseli manzi ngokwaneleyo

Ukuya kuthi ga kwiipesenti ezingama-75 zabantu baseMelika abanokuphelelwa ngamanzi emzimbeni okunganciphisa i-BMR nge-3%. Amanzi ayimfuneko ekuphenduleni kwamachiza amaninzi emzimbeni anceda ukugcina imetabolism isebenza kakuhle. Ukusela ikomityi enye ukuya kwezimbini zamanzi ngaphambi kwesidlo kunokudala imvakalelo epheleleyo ekhokelela ekutyeni ukutya okuncinci.

Isisombululo

• Wonke umntu uneemfuno ezahlukeneyo zamanzi kuxhomekeke kubukhulu, ukwakheka komzimba kunye nenqanaba lomsebenzi kodwa iiglasi zamanzi ezisibhozo ngosuku kufuneka zisetyenziswe

• Awuyithandi incasa? Yongeza ilamuni, ikalika, orenji okanye izilayi zekhukhamba okanye amagqabi e-mint kwisitya samanzi kwifriji yencasa ehlaziyayo.

Ugqirha Samadi yibhodi eqinisekisiweyo ye-urologic oncologist eqeqeshwe kutyando oluvulekileyo nolwesintu kunye ne-laparoscopic kwaye yingcali yotyando lwe-robotic prostate. Ungusihlalo we-urology, inkosi yoqhaqho lwe-robotic kwisibhedlele i-Lenox Hill kunye nomnxibelelanisi wezonyango kwiQela le-A leFox News Channel. Funda ngakumbi kwi roboticoncology.com . Ndwendwela uGqirha Samadi blog kwi SamadiMD.com . Landela uGqirha Samadi Twitter , I-Instagram , IPintrest kwaye Facebook.