Yadda za a rasa nauyi ta Boosting a Slow Metabolism
Wani ciwon underactive zai iya rage yawan ciwon ku, kuma zai haifar da kima. Idan kuna ƙoƙarin rasa nauyin, tare da ƙuntataccen ƙuntataccen ƙwayar ƙaƙƙarfan ƙira, abin da ya kamata ku yi?
Shin ƙoƙari na inganta jinkirin mota yana taimaka maka ka rasa nauyi kuma ka sami makamashi? Kuna buƙatar hanzarta karfin ku don ku rasa nauyi ko fashe ta hanyar lalata fasalin?
Wadannan tambayoyi ne masu muhimmanci ga duk wanda ke ƙoƙarin rasa nauyin, amma musamman ga marasa lafiya.
Menene Metabolism?
Lokacin da kuke ci, abincin ya zama makamashi. Kalmar nan "metabolism" tana nufin hanyar- ba gudun-cewa jikinka yana tafiyar da amfani da abincin da kuke ci. Maimakon samun "saurin sauri" ko "hankali" ta hanyar kwantar da hankula, ya fi dacewa ya bayyana yadda ka dace da aikinka kamar yadda ya dace ko aiki da rashin aiki ko dysfunctional.
Metabolism ya ƙunshi da dama aka gyara.
- Kawancin ku na basal: Daga 60 zuwa 65 bisa dari na adadin kuzari da kuke cin kowace rana ana ciyarwa kawai don kiyaye ku da kuma samar da makamashi na ainihi da kuke buƙatar rayuwa. Koda koda za ku kwanta a gado duk rana, har yanzu kuna bukatar wadannan adadin kuzari don tallafawa ayyukanku na al'ada.
- Ayyukan jiki: kimanin kashi 25 cikin 100 na adadin kuzari suna tafiya zuwa motsa jiki da aiki na jiki. A halin da ake ciki, da karin aiki kai ne, ana ƙara yawan adadin kuzari a kowace rana.
- Yanayin abinci mai zafi: Game da kashi 10 cikin dari na adadin kuzari suna ciyar da kayan abinci da kuke ci. Alal misali, idan ka ci calories 2000 a rana, zaku iya yin calories 200 a rana kawai cin abinci da sarrafa abinci.
Formula Metabolism
Daftarin tsari don kiyaye nauyin ku shine abin da kuke ɗauka dangane da adadin kuzari ya kamata ya daidaita adadin kuzari da kuke ciyarwa kullum.
Wadannan suna kwatanta lissafi.
CALORIES DAGA DAGA KARANTA =
CALORIES KASA KASA DA GASKIYA METABOLISM
+
CALORIES ANYA KUMA A CIKIN GIRMA
+
CALORIES KUMA KUMA DAYA KUMA (MUTANE YA YI)
Don rage nauyi, dole ka rage adadin adadin kuzari da aka karɓa daga abinci, ƙara yawan adadin kuzari da aka kashe, ko duka biyu.
Abin mamaki shine mutane da yawa, da magunguna masu ƙwayar cuta, musamman ma, kada su dauki calories fiye da mutanen da ke da matsakaicin matsakaicin da za su iya rikewa ko ma sami nauyin a cikin matakan karamar yau da kullum. Idan kun dace da wannan rukuni, wannan na nufin cewa kuna iya farawa tare da rage basabolism na basal, ko kuma rage yawan kuzari, wanda aka sani da RMR. Kuna iya ciyar da adadin kuzari kaɗan daga aiki na jiki, kuma a wasu lokuta, za a iya ƙusar da yanayin zafi na abinci da kuke ci. Sakamako na ƙarshe: ba ku ƙone kamar yadda yawancin adadin kuzari suke zama kamar wani irin nauyin da yake da shi tare da ƙarin aikin metabolism.
Don ku, nauyin nauyi yana buƙatar kuna buƙatar:
- Ana inganta lafiyar ka
- Ƙara yawan RMR / basal metabolism
- Ƙara calories da kuke ciyarwa ta aiki
- Ƙara yawan calories da kuke ciyar da abinci
Tabbatar da Thyroid
Idan kana da hypothyroidism ba tare da tabbacin ba, ko likitanka ba a kula da lafiyarka ba, kusan duk abin da kake yi don tayar da karfinka a kan kayan sarrafawa zai iya kasa.
Saboda haka na farko, muhimman mataki shine don samun gwajin thyroid. Kuma idan an gwada ku kuma ana bi da ku, kuna buƙatar tabbatar da maganin maganin karoid , kuma kana shan magani mai kyau da sashi.
Ƙara RMR / Basal Metabolism
Metabolism abu ne mai aiki na kwayoyin halitta, amma zaka iya kara karfin ƙarfin basal ta hanyar gina tsoka. Kwayoyin tsohuwar jiki har zuwa sau takwas sun fi aiki fiye da kitsoyin mai, kuma tsoka yana ƙone calories fiye da mai. Ƙara kayan motsa jiki ko juriya, irin su nauyi, T-Tapp, ko ƙungiyar motsa jiki, zai iya taimakawa wajen bunkasa ƙaddarar ku na basal.
Dehydration iya taimakawa wajen rashin aiki metabolism ta shafi jiki jiki. Yayin da kake jin dadin jiki, jikin jikinka ya sauko dan kadan kuma yana sa jikinka ya adana mai a matsayin hanyar taimakawa wajen tadawa ko kula da zafin jiki. Tabbatar da ku sha ruwa mai yawa, zai fi dacewa a kalla 64 oce na ruwa a kowace rana, don kauce wa wannan mummunan yanayi. Yin ruwan sanyi zai iya kara ƙarin ƙarfafa rayuwa.
Ƙara Ayyukan Jiki naka
Ayyukan motsa jiki da ke ƙaruwa cikin zuciya zai iya tayar da metabolism yayin da kake yin aiki. Wasu masanan sunyi imanin cewa aikin motsa jiki na boro yana ƙarfafa kwanciyar hankali na tsawon sa'o'i, kamar yadda tsokoki ya ƙone calories don farfado da gyaran kansu.
Ƙara Ƙarƙashin Ƙarshen Abincin da Ka Yi
Sake žara yawan miyagun ƙwayar yawanci yawanci yana ƙara kamar sau biyu zuwa sau uku bayan cin sunadarai da carbohydrates da fats. Ƙwayar digesting, high carber carbohydrates kamar manyan kayan fiber da ƙwayoyi suna ƙone fiye da adadin kuzari fiye da sauƙin carbohydrates. Kuna iya ƙara yawan tasirin abincin da kuke ci ta hanyar mayar da hankali akan furotin mai kyau, kayan 'ya'yan itace mai mahimmanci da kayan lambu, da kuma hatsi mai mahimmanci.
Kalma daga
Idan ƙaddararku ta fi kalubale fiye da yadda kuke tsammani, za ku iya so ku binciki ƙaddamarwa daidai. RMR gwaji ta amfani da na'urori irin su DexaFit ko BodySpec zasu iya kimanta ainihin RMR ɗinka, kuma sakamakon zai iya taimaka maka a hankali da ƙayyadadden hanya mafi kyau a cikin fasaha ga tsarin hasara mai nauyi.
> Sources:
> "KD KD." Mene ne Ƙarfin kuzari da ake buƙata ta kowane ɗayan Lokaci na Weight? Littafin jarida na duniya (2005). 2008; 32 (3): 573-576. Doi: 10.1038 / sj.ijo.0803720.
> Stefan GJA et al. "Asarar hasara, gyaran nauyi, da kuma thermogenesis." Am J Jarin Nutr Mayu 2013 vol. 97 ba. 5 990-994
> Tremblay A, Chaput JP. "Rushewar gyaran gyare-gyare a cikin thermogenesis da juriya ga > rasa > kitsen a cikin mutane masu girma." Br J Nutr. 2009 Aug; 102 (4): 488-92. Doi: 10.1017 / S0007114508207245.
> Wing, R et al. "Dogon lokacin yin asarar nauyi." Am J Clin Nutr Yuli 2005 vol. 82 no. 1 222S-225S