Vanhu vazhinji vanoti uremu hwavo hwakawedzerwa kune "slow metabolism," asi chokwadi chakapfuma mune nuances: Metabolism inokosha, kunyange zvazvo isiri iyo chete inokonzera uremuHuwandu hwesimba raunoshandisa zuva rega rega hunoenderana nemashandiro anoita muviri wako uye zvakare pane zvaunodya, kunwa, uye kurovedza muviri. Kuziva zvinhu izvi kunokubatsira kuita sarudzo dzakangwara pasina kuwira zvipikirwa zvinoshamisa.
Mukuwedzera, muviri unogadzirisa kudya uye kushandiswa nehurongwa hwakaoma hwehomoni uye zviratidzo zvekutya. Zvinhu zvakadai semhasuru, zera, mahormone kana kunyange kurara isa zvikero pakupisa macalorie akawanda kana mashoma. Uye hongu, mararamiro ane nzvimbo yekufambisa: kufamba zvakanyanya, kusimbisa mhasuru, uye kutarisira kunaka kwekudya kwako kunogona kuita mutsauko chaiwo.
Chii chaizvo chinonzi metabolism uye nei ichikanganisa uremu hwako?
Metabolism ndiyo seti yemaitiro emakemikari anoshandura chikafu nezvinwiwa kuita simba rinoshandiswa. Iyo "injini yemukati" inoshanda zvisinganeti saka unogona kufema, mwoyo wako unogona kurova, kuchengetedza tembiricha yemuviri, uye masero ako anogona kuzvigadzirisa. Yakakamurwa kuita maitiro anovaka mamorekuru (anabolism) uye maitiro anoaputsa (catabolism), neATP semari yesimba.
Kunyange wakarara pamubhedha, muviri wako unopedza simba. Iyi shoma inoshandiswa yemabasa akakosha inonzi yako basal metabolic rate (BMR). Iyo TMB inowanzoita pakati pe50% ne80% yekushandiswa kwezuva nezuva, zvichienderana nemunhu. Izvo zvasara zvinobva kune simba raunoshandisa kugaya zvaunodya (kudya-induced thermogenesis, inenge 10%) uye kubva pakufamba: kubva pakurovedza muviri kusvika pakufamba imbwa kusvika kukwira masitepisi.
Adipose tishu, kune chikamu chayo, haisi "inert yekuchengetedza." Adipocytes inochengeta triglycerides uye secrete adipokines izvo zvinobatanidzwa mumetabolism uye kuzvimba, izvo zvinotsanangura kuti nei mafuta akawandisa akabatana nekuchinja kwehomoni uye metabolic kunokanganisa uremu.
Zvikamu zvemazuva ese ekushandisa simba
• Basal metabolic rate (BMR): isimba shoma rinodiwa kuti "urambe uri mupenyu" pakuzorora. Inonyanya kusimudzwa nemhasuru uye kukura kwemuviri.Zera nebonde zvinoitawo. Varume, kune huremu hwakafanana uye zera, vanowanzova nemhasuru yakawanda uye, saka, yakakwira basal simba rekushandisa.
• Chikafu-induced thermogenesis (FET): Kuchera, kutora, uye kugadzirisa kudya kunopedza macalorie. Paavhareji, TEF yakatenderedza 10% yezvaunodya.Haisi chikamu chinogona "kumanikidzwa" kusvika pamwero mukuru, kunyange zvazvo kugovera macronutrients zvakakodzera kunoita basa.
• Kuita zvemuviri mupfungwa yakafara: kunosanganisira kudzidziswa kwakarongeka (kufamba, kushambira, kumhanya, kuchovha bhasikoro) nezvimwe zvese. Izvo zvisiri "kurovedza muviri" inozivikanwa seNEAT (non-exercise activity thermogenesis) uye zvinosanganisira kufamba-famba mumba, kuita masaini, kumhanya-mhanya, kana kuita basa remumba. Inogona kuverenga 100 kusvika 800 kcal pazuva, zvichienderana nekushanda kana kushanda kwaunoita.
Zvinhu zvinomhanyisa kana kuderedza metabolism yako
• Tsandanyama: Tsandanyama "inodhura" matishu maererano nesimba uye inopedza macalorie kunyange pakuzorora. Kuwanda kwemhasuru, ndiko kuwedzera kweBMR.
• Zera: Nokufamba kwenguva, zvakajairika kurasikirwa nemhasuru uye kuona kuchinja kwehomoni. Metabolism inowanzodzikira nezera, kunyangwe ichigara ichishanda uye yakasimba makusheni iyo.
• Kukura kwemuviri uye kuumbwa: Miviri mikuru, ine tsandanyama yakawanda inowanzova nepamusoro-soro yekushandisa. Nzvimbo yemuviri wepamusoro uye zvinwiwa zvekuchengetedza zvinowedzerawo.
Bonde: Paavhareji, varume vanopedza simba rakawanda pakuzorora nekuda kwekuonda kwavo. Vakadzi, zvimwe zvose zvakaenzana, vanowanzo "kuchengetedza" simba rakawanda.
• Genetics: kune misiyano yakagara nhaka inoita kuti metabolism iwedzere kana zvishoma "kupambadza." Mamwe matambudziko emajini anokanganisa kushanda zvakanaka kwemetabolism.
• Mahomoni nehutano: hypothyroidism, hyperthyroidism, kana zvimwe zvirwere zvehomoni zvinogona kuchinja kushandiswa kwesimba. Zvirwere zvechiropa kana itsvo zvinokanganisawo manejimendi ezvekudya..
• Zvakatipoteredza nemishonga: Kutonhora kwakanyanya kana kupisa kunowedzera mari inoshandiswa kugadzirisa tembiricha. Caffeine uye nicotine inogona kuwedzera BMR zvishoma nezvishoma, nepo mamwe mishonga (somuenzaniso, mamwe antidepressants kana anabolic steroids) inobatanidzwa nekurema.
• Zvokudya: Kushaikwa kweiodine kunokanganisa kushanda kwethyroid. Hunhu hwezvaunodya hunogadzirisa TEF uye nzara / satiety masaini.
Metabolism uye uremu: Ko inononoka metabolism inodzivirira uremu?
Nekuda kwekuti metabolism yako ine pesvedzero hazvireve kuti inoraira mafambiro ako. Huremu hunochinja kana macalories mashoma anodyiwa pane anoshandiswa kana akawanda macalorie anodyiwa pane anodyiwa.Vamwe vanhu vanorasikirwa nehuremu nyore nyore nekuda kwemajini uye maitiro, asi pakupedzisira mitemo yesimba inoshanda kune wese munhu.
Zvirwere zvakaita seCushing's syndrome kana hypothyroidism zvinogona kukonzera uremu, kunyangwe zvisingawanzo. Usati wapa mhosva yemasabolism, zvinokurudzirwa kutonga kunze kwezvikonzero zvekurapa uye maitiro ekudzokorora.Kurara, kushushikana, kuita basa, uye kudya ndizvo zvinokonzeresa.
Kudzora kudya kunouyawo kushanda. Leptin (yakavanzika nemafuta tishu) inozivisa uropi nezve matura. Kana paine leptin kuramba, iyo satiety chiratidzo hainzwiki zvakanaka. Uye muviri unoita sekunge unoda kuchengetedza simba, kuwedzera nzara uye kuderedza kushandiswa kwesimba. Ghrelin, iyo "homoni yenzara," inowedzera nekushaikwa kwekurara, kushushikana, uye kudya kwakanyanyisa.
Dzimwe nyanzvi dzinotsanangura "nzvimbo yakatarwa" yehuremu, mutsara uyo uropi hunowanzodzivirira nezviratidzo yenzara uye kuchinja mukushandiswa kwemari. Yo-yo kudya uye kurambidzwa kwakanyanya kunogona kudzikamisa basal metabolic rate uye kunomutsa havi yekudya, zvichiita kuti kuramba kuomerwa kuve kwakaoma. Ndokusaka kunaka kwekudya uye kugara kwemaitiro kwakakosha sekushomeka kwecalorie.
Ngano dzakajairika nezve "kukurumidza" metabolism yako
• “Pashure pekudzidziswa, unoramba uchipisa nekumhanya kwazvo zuva rose.” Ichokwadi: Pane kuwedzera kwenguva pfupi mukushandiswa kwesimba (EPOC), kunyanya mushure mesimba kana HIIT, Asi izvo zvekuwedzera zvinotora ingangoita awa uye hazvibhadharire mabinge makuru..
• "Kuwana tsandanyama chete kuchaita kuti udzike uremu nekukurumidza." Tsandanyama inobatsira, uye yakawanda mukufamba kwenguva, asi Kuwedzera kwehuwandu kunowanzoita zvishoma nezvishoma uye kukanganisa kwayo pakuzorora kune mwero. kana mamwe maitiro akasaperekedza.
• "Zvimwe zvekudya zvinopisa mafuta zvinomhanyisa metabolism yako." Kofi, tii, shamwari kana zvinonhuwira zvinogona kuwedzera mari shoma, asi mhedzisiro yacho idiki uye haiburitse uremu hwakakosha pachayo.
• "Kudya kakawanda pazuva kunomhanyisa metabolism yako." Iko hakuna humbowo hwakasimba hwekuti inowedzera BMR. Inogona kukubatsira kuti usanyanya kunzwa nzara uye kunwisa., chimwe chinhu chinobatsira kune vamwe vanhu.
• “Kurara zvakanaka kunoita kuti metabolism yako ikurumidze.” Kurara kwakanaka hakuiti "turbocharge" mari yako, asi Kushaikwa kwekurara kune chekuita nekudyisa uye kuwedzera uremu.. Kutarisira kuzorora kwako kwakakosha.
• “Unowedzera uremu nokukura nemhaka bedzi yokuti metabolism yako inoderera.” Anotaurawo kuti isu tinowanzo famba zvishoma uye kurasikirwa nemhasuru. Kusaita basa uye mararamiro ekugara ndiwo makuru "accelerator" ekuwedzera uremu. kubva pane rimwe zera.
Maitiro ekufungidzira (segwara) yako metabolism uye mashandisiro
Nzira inoshandiswa zvakanyanya yekufungidzira basal metabolic rate ndiyo Mifflin-St. John's formula. Zvevarume: MB ≈ 10 × uremu (kg) + 6,25 × kureba (cm) - 5 × zera (makore) + 5. Zvevakadzi: MB ≈ 10 × uremu (kg) + 6,25 × kureba (cm) - 5 × zera (makore) - 161.
Kuti uverenge mari yese yekushandisa, wedzera iyo MB nechinhu chechiitiko: 1,2 kana iwe wakangogara.
Igwara, kwete mutongo. Misiyano yega yega (genetics, mahomoni, kuumbwa kwemuviri) kuverengaKana iwe uchida kunyatsojeka, bvunza nyanzvi inogona kuongorora nyaya yako.
Basa remuviri rinowedzera
Paunowedzera kutama, ndipo paunonyanya kushandisa. Zvinoita sezviri pachena, asi zvakakodzera kusimbisa: Chikamu chechiitiko ndicho chaunonyanya "kubata" paunoda. Famba nenhanho yakanaka, kushambira, kumhanya kana kuchovha bhasikoro isarudzo dzechokwadi.
Kurudziro yakajairika inodaidza anenge maminetsi makumi matatu ekuita zvine mwero pazuva uye kudzidziswa kwesimba mazuva maviri pasvondo. Kudzidziswa kwesimba kunovaka uye kuchengetedza tsandanyama, chinhu chikuru chekuchengetedza mari munguva yepakati uye kwenguva refu.
HIIT uye masesheni akasimba anowedzera kushandiswa panguva uye nguva pfupi mushure mekuita maekisesaizi, izvo zvinowedzera kuwedzera kudiki. Usazvishandise sechikonzero chekudya zvisingadzoreki.: Iyi "bhonasi" haitsipire kune zvakakura zvakawandisa.
NEAT inoita musiyano mukuru: kukwira masitepisi, kufamba uchitaura parunhare, kuita basa repamba, kusimuka kubva pachigaro chako kazhinji. Kuva munhu asingazorori kunopisa mamwe macalorie akawanda zuva rese. kupfuura upenyu hwokungogara.
Zvokudya: thermogenesis, satiety uye rhythm
Chikafu thermogenesis chiripo, asi haigone "kubiwa" senge switch. Kubheti kwakachengeteka kukoshesa mapuroteni emhando uye macarbohydrates asina kucheneswa. (legumes, miriwo, michero, tsanga dzose) kuvandudza kuguta uye kudzora havi.
Muviri unoita seunopedza zvishoma zvishoma mangwanani pane husiku, saka Kukurumidza kudya zvokudya zvinovaka muviri kunogona kubatsira Kune vamwe vanhu, kutevedzera uye kuenzanisa kwezuva kwakakosha kupfuura wachi.
Hydration inobatsira muviri kugadzirisa zvinovaka muviri uye kubvisa tsvina. Inwa mvura paunoda uye chengetedza mvura yakanaka yekudya Ihwaro huri nyore kusangana.
Ultra-yakagadzirwa chikafu uye yakawedzerwa shuga inoita kuti zviome kudzora kudya uye kuwedzera insulin spikes. Kudzideredza kunobatsira kuvandudza nzara uye masaini ekuguta.Kofi kana tii inogona kupa kuwedzera kudiki, asi nguva dzose zvine mwero uye nepfungwa.
Kuti uremekedze uremu, nhungamiro dzekudya dzeUS dzinokurudzira kucheka 500-750 kcal zuva nezuva kuti udzike anenge 0,5-0,7 kg pasvondo. Kuperevedza kuri pakati nepakati, kuita nguva dzose uye kushivirira Iwo musanganiswa unoshanda zvirinani pane zvakanyanyisa swings.
Kurara, kushushikana, uye chido chehomoni (leptin uye ghrelin)
Paunorara zvishoma, ghrelin mazinga anowedzera (nzara yakawanda) uye zviratidzo zveleptin zvinogona kuchinjwa (zvakaipisisa satiety). Mhedzisiro inoshanda: iwe unodya zvakanyanya kupfuura zvaunoda. Mukuwedzera, kuneta kunoderedza chido chako chekufamba.
Kuenderera mberi nekunetsekana uye kudya kwakanyanyisa kudzora zvakare kunokanda iyo system kunze kwechiyero. Iyi "saving mode" inoita kuti muviri uderedze kushandisa uye kukumbira zvimwe zvekudya.Kuchengeta hutsanana hwako hwekurara uye kugadzirisa kushushikana chikamu chechirongwa.
Intestinal microbiota uye metabolism
Utachiona hwematumbu hunosiyana pakati pevanhu vane huremu hwemazuva ose nevaya vakafuta. Kudya maumbirwo ayo microbiota: yakawanda fiber, yakawanda inobatsira mabhakitiriyaYakakwirira-koriori uye yakakwira-mafuta ekudya zvinosanganiswa nemaprofayiri asina kunaka.
Mamwe maprobiotic strains, akadai seBifidobacterium lactis B420, vakaratidza data inonakidza mune chaiyo zvidzidzo pane kuumbwa kwemuviri uye metabolic parameters. Nekudaro, kiyi inoramba iri mune izvo zvakakosha: chikafu chakapfuma mufiber, mapuroteni emhando, uye maitiro anoshanda.
Zvirwere, mishonga uye nguva yekubvunza
Kunyange zvazvo zvisina kujairika, pane zvikonzero zvokurapa zvinopesvedzera mari uye kuda kudya. Hypothyroidism, Cushing's syndrome, chirwere cheshuga, kana zvimwe zvirwere zvehomoni zvinogona kuita kuti kudzora uremu kuve kwakaoma. Chiropa kana chirwere cheitsvo chinokanganisawo metabolism.
Mishonga inowanzoshandiswa inogona kukurudzira uremu. Kana iwe uchifungidzira kuti mushonga uri kukanganisa mamiriro ako, taura nachiremba wako usati waita chero shanduko.Zvikwata zveEndocrinology zvinogona kubatsira kugadzira nzira dzakagadzirirwa nyaya yega yega.
Zvekuwedzera uye zvekuzora: izvo humbowo hunotaura uye zvahusingaite
Pane zvekuwedzera pamusika zvinovimbisa "kumisa" metabolism kana "kupisa mafuta" (semuenzaniso, musanganiswa wezvinomera zvezvirimwa, green coffee, mate, guarana, garcinia kana apuro cider vhiniga), pamwe chete nemafuta ekuzora, mabhandeji kana hembe dzinoondaUchapupu hwakasimba hwezvigadzirwa izvi hushoma, uye zvimwe zvinogona kukonzera zvisingadiwe (semuenzaniso, tachycardia ine zvinokurudzira).
Zviremera zvakaita seUS FDA hazvidi kuomarara kwakafanana kwekuita uye kuchengetedzeka sezvavanoitira mishonga. Zvinokurudzirwa kungwarira zvipikirwa zvakakura uye kugara uchibvunza nyanzvi.Hapana chekuwedzera kana cosmetic inotsiva kudya, kudzidziswa, uye kuzorora.
Mazano anoshanda anobatsira
• Wedzera zvese zvaunoita zuva nezuva: famba zvakanyanya, shandisa masitepisi, uye famba famba nguva zhinji. NEAT inogona kuwedzera kusvika kumazana emacalorie pasina "kudzidziswa zvakanyanya".
• Batanidza simba 2-3 mazuva pavhiki kuvaka / kuchengetedza tsandanyama. Kuwedzera kuonda, kuwedzera mari pakuzorora.
• Chimiro chekudya zvinogutsa: mapuroteni akakwana, fiber, uye mafuta ane utano. Dzivisa shuga spikes uye ultra-processed foods izvo zvinodzima nzara.
• Funga kugadzirisa zvirongwa kana zvichikukodzera (kudya kukuru kwekutanga). Thermogenesis inowanzove yakakwira zvishoma mangwanani, kunyange zvazvo kuomerera kuchikosha.
• Kurara maawa 7-8 uye kugadzirisa kushushikana. Nenzara yakanaka/kuguta, zviri nyore kudya mwero chaiwo..
• Kana imwe nzira yakakufadza (somuenzaniso, kubvisa shuga yakawedzerwa kwemwedzi wose, kuparadzanisa zvokudya zvisingasviki, uye kuisa pamberi pezvokudya zvechinyakare), Zviite netarisiro uye pasina kurambidzwa kwakasimba kuti vanokuendesa kune "zvese kana pasina".
Metabolism haisi muvengi anofanira kurwiwa kana chikonzero chisingadzivisiki: Iyo yakaoma system inopindura kune zvaunoita zuva nezuvaKufamba zvakanyanya, kusimba, kudya zvine hungwaru, uye kurara zvakanaka ndiwo chaiwo "marevhera" anoenderana nezvakaratidzwa nesainzi, pasina nzira dzekudimbudzira kana mashiripiti.
