Zolakwitsa za 6 Zomwe Zimachedwetsa Maganizo Anu

Zamkati

• 1. Kudya zopatsa mphamvu zochepa
• 2. Kupukusa mapuloteni
• 3. Kukhala moyo wongokhala
• 4. Kusagona mokwanira mokwanira
• 5. Kumwa zakumwa zotsekemera
• 6. Kuperewera kwamphamvu yophunzitsira
• Mfundo yofunika

Kusunga kagayidwe kabwino ka mafuta ndikofunikira kwambiri kuti muchepetse thupi.

Komabe, zolakwitsa zingapo pamoyo wanu zimachedwetsa kuchepa kwama metabolism.

Nthawi zonse, zizolowezi izi zimatha kukupangitsani kuti muchepetse kunenepa - komanso kukupangitsani kuti muchepetse mtsogolo.

Nazi zolakwa 6 za moyo zomwe zingachedwetse kuchepa kwama metabolism.

1. Kudya zopatsa mphamvu zochepa

Kudya ma calories ochepa kungayambitse kuchepa kwakukulu kwa metabolism.

Ngakhale kuchepa kwa kalori kumafunikira kuti muchepetse kunenepa, kungakhale kopanda phindu kuti kuchuluka kwa kalori yanu kutsika kwambiri.

Mukatsitsa kwambiri kalori yanu, thupi lanu limazindikira kuti chakudya chimasowa ndikuchepetsa momwe chikuwotchera mafuta.

Kafukufuku wolamulidwa ndi anthu owonda komanso onenepa kwambiri amatsimikizira kuti kumwa ma calories osakwana 1,000 patsiku kumatha kukhala ndi vuto lalikulu pamagetsi anu (,,,,).

Kafukufuku ambiri amayesa kupumula kwa kagayidwe kachakudya, komwe ndi kuchuluka kwa zopatsa mphamvu zopsereza panthawi yopuma. Komabe ena amayesa zopatsa mphamvu zopsereza panthawi yopuma komanso kuchita nthawi yopitilira maola 24, zomwe zimatchedwa kuti mphamvu zamagetsi tsiku ndi tsiku.

Pakafukufuku wina, azimayi onenepa kwambiri atadya makilogalamu 420 patsiku kwa miyezi 4-6, kupumula kwa kagayidwe kake kunachepa kwambiri.

Kuphatikiza apo, ngakhale atachulukitsa kuchuluka kwa ma calorie awo m'masabata asanu otsatirawa, mitengo yawo yotsitsimula yotsalira idatsalira kwambiri kuposa momwe idafikira chakudya ().

Pakafukufuku wina, anthu onenepa kwambiri adafunsidwa kuti azidya ma calories 890 patsiku. Pambuyo pa miyezi itatu, ndalama zawo zonse zama calorie zatsika ndi ma 633 calories pafupifupi ().

Ngakhale kutsekereza kwama kalori kumakhala kosavuta, kumatha kuchepa kagayidwe kake.

Pakafukufuku wamasiku anayi mwa anthu 32, kuchuluka kwa kagayidwe kake ka anthu omwe amadya ma calories 1,114 patsiku kunachepa kupitirira kawiri kuposa omwe amadya ma calories 1,462. Komabe, kuchepa thupi kunali kofanana m'magulu onse awiriwa).

Ngati mungachepetseko poletsa kuchuluka kwa ma kalori, musaletse kuchuluka kwa kalori wanu - kapena kwa nthawi yayitali.

Chidule Kudula makilogalamu ochulukirapo komanso kwanthawi yayitali kumachepetsa kuchuluka kwa kagayidwe kanu, komwe kumatha kupangitsa kuti muchepetse thupi komanso kukonza zolemera.

2. Kupukusa mapuloteni

Kudya mapuloteni okwanira ndikofunikira kwambiri kuti munthu akhale ndi thanzi labwino.

Kuphatikiza pa kukuthandizani kuti mukhale ndi mphamvu yokwanira, kudya kwambiri mapuloteni kumatha kukulitsa kuchuluka kwa momwe thupi lanu limawotchera ma calories (,,).

Kuwonjezeka kwa kagayidwe kamene kamapezeka pambuyo pa chimbudzi kumatchedwa thermic zotsatira za chakudya (TEF).

Mphamvu yamagetsi yamapuloteni ndiyokwera kwambiri kuposa ya carbs kapena mafuta. Zowonadi, kafukufuku akuwonetsa kuti kudya mapuloteni kwakanthawi kumawonjezera kuchepa kwa thupi pafupifupi 20-30% poyerekeza ndi 5-10% ya carbs ndi 3% kapena kuchepa kwamafuta ().

Ngakhale kuchuluka kwa kagayidwe kake kumachedwetsa pakuchepetsa thupi ndikupitilira kuchepa pakukonza kulemera, umboni ukusonyeza kuti kudya kwambiri mapuloteni kumatha kuchepetsa izi.

Pakafukufuku wina, ophunzira adatsata chimodzi mwazakudya zitatu kuti athe kuchepetsa kulemera kwa 10-15%.

Zakudya zabwino kwambiri zamapuloteni zimachepetsa kugwiritsidwa ntchito kwamagetsi tsiku lililonse ndi ma calories ochepa 97, poyerekeza ndi ma 297-423 calories mwa anthu omwe amadya mapuloteni ochepa ().

Kafukufuku wina adapeza kuti anthu amafunika kudya osachepera 0,5 magalamu a mapuloteni pa kilogalamu ya kulemera kwa thupi (1.2 magalamu pa kg) kuti ateteze kuchepa kwa thupi kwawo pakapita nthawi kapena pambuyo pake ().

Chidule Mapuloteni amawonjezera kagayidwe kabwino kuposa ma carbs kapena mafuta. Kuchuluka kwa kudya kwa mapuloteni kumathandiza kusunga kagayidwe kachakudya pochepetsa thupi komanso kukonza.

3. Kukhala moyo wongokhala

Kukhala pansi kungapangitse kuchepa kwakukulu kwa kuchuluka kwa zopatsa mphamvu zomwe mumawotcha tsiku lililonse.

Makamaka, anthu ambiri ali ndi moyo womwe umangokhala kukhala pantchito, zomwe zitha kukhala ndi zotsatirapo zoyipa zamafuta ndi thanzi lathunthu (12).

Ngakhale kuchita masewera olimbitsa thupi kapena masewera kungakhudze kwambiri kuchuluka kwa ma calories omwe mumawotcha, ngakhale zolimbitsa thupi, monga kuyimirira, kuyeretsa, ndikukwera masitepe, zitha kukuthandizani kuwotcha mafuta.

Zochita zamtunduwu zimatchedwa kuti zochitika zosachita masewera olimbitsa thupi thermogenesis (NEAT).

Kafukufuku wina adapeza kuti kuchuluka kwa NEAT kumatha kuwotcha mpaka zopatsa 2,000 zowonjezera patsiku. Komabe, kuwonjezeka kwakukulu kumeneku sikuli kwenikweni kwa anthu ambiri ().

Kafukufuku wina adawonetsa kuti kuwonera TV mutakhala pansi kumawotcha ma calories ochepa ochepera 8% kuposa kulemba mukakhala pansi - ndi 16% ochepa ma calories kuposa kuyimirira ().

Kugwira ntchito pa desiki yoyimirira kapena kungodzuka kuti muziyenda kangapo patsiku kungathandize kukulitsa NEAT yanu ndikupewa kuchepa kwa kagayidwe kanu.

Chidule Kukhala osagwira ntchito kumachepetsa kuchuluka kwa ma calories omwe mumawotcha masana. Yesetsani kuchepetsa kukhala pansi ndikuwonjezera zochitika zanu zonse.

4. Kusagona mokwanira mokwanira

Kugona ndikofunikira kwambiri kuti munthu akhale ndi thanzi labwino.

Kugona maola ochepa kuposa momwe mungafunikire kumakulitsa chiopsezo cha matenda angapo, kuphatikiza matenda amtima, matenda ashuga, komanso kukhumudwa ().

Kafukufuku wambiri akuwonetsa kuti kugona mokwanira kumathandizanso kuti muchepetse kagayidwe kachakudya ndikuwonjezera mwayi wanu wonenepa (,,).

Kafukufuku wina adapeza kuti achikulire athanzi omwe amagona maola anayi usiku uliwonse kwa masiku 5 motsatizana adakumana ndi kuchepa kwa 2.6% pakupuma kwama metabolic, pafupifupi. Mlingo wawo udabwerera mwakale pambuyo pa maola 12 ogona mosadodometsedwa ().

Kusagona kumawonjezeka mwa kugona masana m'malo mwa usiku. Njira yogona imeneyi imasokoneza kayendedwe ka thupi lanu, kapena wotchi yamkati.

Kafukufuku wa milungu isanu adawulula kuti kuletsa kugona kwakanthawi kotalikirana kuphatikiza ndi kusokonezeka kwa kayendedwe ka circadian kunachepetsa kupumula kwa kagayidwe kachakudya ndi 8% ().

Chidule Kugona mokwanira, kugona bwino komanso kugona usiku osati masana kumathandiza kuti musavutike kwambiri.

5. Kumwa zakumwa zotsekemera

Zakumwa zotsekemera zimasokoneza thanzi lanu. Kugwiritsa ntchito mowa kwambiri kumalumikizidwa ndi matenda osiyanasiyana, kuphatikiza insulin kukana, matenda ashuga, ndi kunenepa kwambiri (,).

Zotsatira zoyipa zambiri zakumwa zotsekemera zotsekemera zimatha kukhala chifukwa cha fructose. Shuga wamatabuleti amakhala ndi 50% fructose, pomwe mapira a chimanga a high-fructose amanyamula 55% fructose.

Kumwa mowa pafupipafupi zakumwa zotsekemera kumachepetsa kagayidwe kanu.

Pakafukufuku wowerengeka wamasabata 12, anthu onenepa kwambiri komanso onenepa kwambiri omwe amamwa 25% ya ma calorie awo monga zakumwa zotsekemera za fructose pazakudya zolemetsa zidatsika kwambiri pamlingo wamafuta ().

Osati maphunziro onse omwe amatsimikizira lingaliro ili. Kafukufuku wina adawonetsa kuti kudya kwambiri madzi a chimanga a high-fructose poyerekeza ndi tirigu wathunthu sikunakhudze kuchuluka kwamafuta kwamaola 24 ().

Komabe, kafukufuku akuwonetsa kuti kugwiritsa ntchito kwambiri fructose kumalimbikitsa kuchuluka kwamafuta osungira m'mimba mwanu ndi chiwindi (,,,,).

Chidule Kumwa kwambiri zakumwa za fructose kumatha kuchepetsa kuchuluka kwa kagayidwe kachakudya ndikulimbikitsa kusungidwa kwamafuta m'mimba ndi chiwindi.

6. Kuperewera kwamphamvu yophunzitsira

Kuchita zolimbitsa thupi ndi zolemera ndi njira yayikulu yothandizira kuti metabolism yanu isamachedwe.

Maphunziro a mphamvu awonetsedwa kuti achulukitse kuchuluka kwa kagayidwe kabwino mwa anthu athanzi, komanso omwe ali ndi matenda amtima kapena onenepa kwambiri kapena onenepa kwambiri (,,,).

Amawonjezera minofu, yomwe imapanga mafuta ambiri opanda mafuta mthupi lanu. Kukhala ndi mafuta ambiri opanda mafuta kumachulukitsa kuchuluka kwa ma calories omwe mumawotcha popuma (,,).

Ngakhale maphunziro ochepa mphamvu amawoneka kuti amalimbikitsa kugwiritsa ntchito mphamvu.

Pakafukufuku wa miyezi 6, anthu omwe adachita zolimbitsa thupi kwa mphindi 11 patsiku, masiku atatu pa sabata, adakumana ndi kuchuluka kwa 7.4% pakupumula kwa kagayidwe kachakudya ndikuwotcha ma calories owonjezera 125 patsiku, pafupifupi ().

Mosiyana ndi izi, kusachita maphunziro aliwonse amphamvu kumatha kuyambitsa kuchepa kwamagetsi, makamaka pakuchepetsa thupi komanso ukalamba (,,).

Chidule Kuphunzitsa kwamphamvu kumawonjezera minofu ndikuthandizira kuti muchepetse kuchuluka kwa kagayidwe kanu panthawi yakuchepa komanso ukalamba.

Mfundo yofunika

Kuchita zikhalidwe zomwe zimachepetsa kagayidwe kanu kumatha kubweretsa kunenepa pakapita nthawi. Ndibwino kuwapewa kapena kuwachepetsa momwe angathere.

Izi zati, zinthu zambiri zosavuta zimatha kukulitsa kuchepa kwa thupi kukuthandizani kuti muchepetse thupi.