Njira 6 Zomwe Zakudya Zanu Zimayenderana ndi Metabolism Yanu

Zamkati

• Kulakwitsa kwa Metabolism: Kudya Chakudya Cham'mawa Cholakwika
• Kulakwitsa kwa Metabolism: Skimping
• pa Mapuloteni
• Kulakwitsa kwa Metabolism: Kudya Pang'ono Kuti Muonde
• Kulakwitsa kwa Metabolism: Kumwa
• Zakudya Zosakaniza
• Kulakwitsa kwa Metabolism: Ayi
• Kuchapa Kupanga
• Kulakwitsa kwa Metabolism: Kuyeretsa
• Onaninso za

Kumeneko mukugwira ntchito molimbika kuti muchepetse mapaundi: kugwedeza matako anu kumalo ochitira masewera olimbitsa thupi, kuchepetsa zopatsa mphamvu, kudya masamba ambiri, mwinanso kuyesa kuyeretsa. Ndipo ngakhale mutha kupeza akatswiri kuti alimbikitse zoyesayesa zonsezi, dongosolo lanu litha kukhala likulepheretsa zolinga zanu zochepetsa thupi.

Monga zotsutsana komanso zokhumudwitsa momwe zimawonekera, zolakwika zina zomwe zimakonda kudya zimatha kusokoneza kagayidwe kanu, ng'anjo yanu yamkati yomwe imawotcha makilogalamu 24/7, ngakhale mutakhala othamanga kapena mukukhala pansi pamaso pa TV. Izi sizitanthauza kuti muyenera kusiya kuchita masewera olimbitsa thupi ndikupita kukagula painti ya chokoleti. Pitirizani kugwira ntchito ndikupitiriza kutaya ndi zokonza zosavuta izi.

Kulakwitsa kwa Metabolism: Kudya Chakudya Cham'mawa Cholakwika

Mwauzidwa mobwerezabwereza kuti anthu omwe amadya chakudya cham'mawa amakhala ndi ziuno zing'onozing'ono, koma ena amapeza kuti kulira m'mawa kumawapangitsa kukhala ndi njala. Ngati mungafotokozere, mwina "chakudya cham'mawa chopatsa thanzi" chomwe mukudya - monga chimanga ndi zipatso - chimakhala ndi ma carbs ochulukirapo, zomwe zimakupangitsani kuti mudye kwambiri pambuyo pake.

"Mukakhala ndi kagayidwe kakang'ono, nthawi zambiri chimakhala chizindikiro kuti muli ndi insulin yolimbana-thupi lanu likuvutika kusuntha shuga kuchokera m'magazi anu kupita m'maselo anu kuti mupange mafuta, ndipo ngati izi sizigwira ntchito bwino, mumamva njala ngakhale ukakhala kuti ulibenso, "atero a Caroline Cederquist, MD, akatswiri pankhani yazakudya ndi kagayidwe kake komanso director director a BistroMD, pulogalamu yapaintaneti yoperekera zakudya. Izi zimawonekera makamaka mukadzuka. M'mawa, ma insulin amadya kwambiri chakudya chambiri, ndipo insulin imakwera kwambiri, kenako nosedives mwachangu, ndikukusiyanitsani ndi masana.

Yankho: Phatikizani ma carbs ndi mapuloteni kuti muchepetse kuyankha kwa shuga m'magazi. Cholinga cha 30 magalamu a mapuloteni (kapu ya kanyumba tchizi kapena mazira awiri ndi chidebe cha mafuta ochepa achi Greek yogurt) ndi magalamu pafupifupi 20 mpaka 30 a carbs (nthochi wapakati, chidutswa chachikulu cha toast, kapena paketi ya oatmeal wamba ).

Kulakwitsa kwa Metabolism: Skimping

pa Mapuloteni

Tsiku lonse thupi lanu likuyenda munjira yotchedwa protein turnover, makamaka kuphwanya minofu yake yomwe. Kwathunthu, koma amayi ambiri samadya zomanga thupi zokwanira (zomwe zimakhala ndi amino acid, "chakudya" chachikulu cha minofu), kuti athane ndi izi ndikusungabe bwino. Osati bwino chifukwa champhamvu kwambiri yaminyewa yomwe mumakhala nayo, ndimomwe mumawotchera kwambiri ngakhale mutakhala kuti mukuchita chiyani.

Yankho: RDA ya mapuloteni azimayi ndi magalamu 45 mpaka 50, koma Dr. Cederquist akuti izi zimawasiya amayi akusowa ndipo sangathe kusunga kagayidwe kabwino ka mafuta ndikuwotcha mafuta amthupi. Onetsetsani kuti mwapeza magalamu 30 (pafupifupi ma ola 4 a nkhuku) pa kadzutsa, nkhomaliro, ndi chakudya chamadzulo, ndi magalamu 10 mpaka 15 muzokhwasula-khwasula.

Kulakwitsa kwa Metabolism: Kudya Pang'ono Kuti Muonde

Inde, muyenera kudula zopatsa mphamvu kuti zigwirizane ndi kukula kochepa. Koma pamene chiwerengero pa sikelo chikuchepa, kagayidwe kanu kagayidwe kake kamathanso kudumphira pazifukwa ziwiri: Choyamba, ngakhale kuti kulemera kwina kumatayika ndi mafuta, ena ndi minofu yowotcha ma calorie. Chachiwiri, "thupi lanu limakhala ndi thupi" labwino "chifukwa tidabadwa kuti tithane ndi njala. Pamene mukuchepera thupi, thupi lanu limayesetsa kupachika ma calories kuti mubwerere ku maziko anu," akutero Robert Yanagisawa, MD, mkulu wa Medically Supervised Weight Management Programme ku Mount Sinai. Mukhozanso kumva njala pamene thupi lanu likuyesera kukunyengererani kuti mubwerere kumalo omwe munakhazikitsa. Mwamwayi thupi lanu limakonzanso kulemera kwanu pang'onopang'ono, a Dr. Yanagisawa akuwonjezera.

Yankho: Mpaka pomwe thupi lanu lisiya kuwononga zoyeserera zanu, chinthu chofunikira kwambiri chomwe mungachite ndikungodzaza zipatso ndi ndiwo zamasamba. Dongosolo lanu la GI limagwira ntchito nthawi yayitali kuti liwaphwanye (kuyatsa zopatsa mphamvu zochepa), koma koposa zonse, ndi njira yabwino yothanirana ndi njala yowonjezerekayi pokudzazani ndi ulusi wocheperako. Senzetsani theka la mbale yanu ndi zokolola mukamadya ndikudya saladi ndi vinaigrette musanadye kapena mutadya. Saladi imachedwetsani msanga kudya, kupereka mahomoni olimbana ndi njala mphindi 20 mpaka 30 zomwe akuyenera kuti azikukalipira kuti muzimva kukhuta komanso kudya pang'ono pakudya-kapena mumatha kukana mchere pambuyo pake, atero a Scott Isaacs, MD, a Katswiri wama metabolism komanso wolemba wa Menyani Kudya Kwambiri Tsopano!

Kulakwitsa kwa Metabolism: Kumwa

Zakudya Zosakaniza

Ndi kupotoza kwamtsogolo komwe china chilichonse chopanda kalori chingakutulutseni. "Kafukufuku akuwonetsa kuti shuga wopangira amathandizira mayankho omwewo am'madzi ndi kagayidwe kake ka shuga weniweni," akutero Dr. Cederquist. Mukamadya zonunkhira zabodza, zolandilira muubongo wanu ndi m'matumbo zimayembekezera kupeza zopatsa mphamvu kuchokera ku shuga; Poyankha, thupi lanu limatulutsa mahomoni osungira mafuta insulini.

Yankho: "Tayani zinthu zopanda kalori ndikuyamba kudya chakudya chenicheni," akutero Dr. Cederquist. Mukufuna kudula koloko kotheratu, koma ngati muli ndi zitini zitatu pa tsiku ndipo simukufuna kusiya kuzizira, yambani ndikuchepetsanso chimodzi ndipo muzidya zakumwa. “Mwa njira imeneyi thupi lanu limapeza ma calories omwe limayembekezera, motero insulini imachepa,” Dr. Cederquist akufotokoza motero.

Kulakwitsa kwa Metabolism: Ayi

Kuchapa Kupanga

Mankhwala ophera tizilombo sikuti amangopha tizilombo, komanso amasokoneza endocrine. Chifukwa dongosolo la endocrine limayang'anira kagayidwe kake, kupezeka kwa mankhwala ena kumatha kuwonjezera njala, kuyambitsa ma cell amafuta, ndikupangitsa kagayidwe kakang'ono, Dr. Isaacs akuti. Zotsalira za mankhwala opangira mankhwala (komanso mapulasitiki aliwonse omwe amabwera) amatha kutaya kuchuluka kwamahomoni anu komanso kumabweretsa kunenepa.

Yankho: Pitirizani kudya zipatso ndi ndiwo zamasamba, koma khalani olimbikira kutsuka chilichonse, ngakhale zosakaniza za saladi "zisanatsukidwe" ndi zakudya zomwe simudya rind, monga cantaloupes ndi ma avocado. Dr. Isaacs amalimbikitsa kumiza mumphika yayikulu yamadzi kwa mphindi imodzi kapena ziwiri, kenako kutsuka pansi pamadzi. Gwiritsani ntchito burashi yofewa kuti musambe zipatso za citrus ndi zakudya zina ndi peel zolimba.

Kulakwitsa kwa Metabolism: Kuyeretsa

Ngati pali chinthu chimodzi chokhudza kusala kwa madzi, mumachepa msanga. Koma ambiri mwa iwo ndi madzi ndi minofu minofu, Dr. Cederquist akuti. Mwinamwake mukhoza kulingalira kumene tikupita ndi izi: Mukakana thupi lanu zakudya zomwe zimafunikira mwa kudya zopatsa mphamvu zochepa kwambiri ndi mapuloteni osakwanira, thupi lanu limaphwanya minofu. "Pamapeto pake, mudzangowonjezera kulemera kwake mukadzayambanso kudya ndipo mwinanso chifukwa chakuti mwataya minofu," akutero. Kuyeretsa kumatha kukhala milungu itatu kapena mwezi, koma ambiri ndi masiku atatu okha-nthawi yokwanira kuwononga kagayidwe kanu. Yikes.

Yankho: Lembani kuyeretsa kwathunthu.

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