The 3-Day Fix to Supercharging Metabolism Yanu

Zamkati

• Bweretsani kagayidwe kanu
• Tsiku 1: Loweruka
• Nthawi yodzuka
• Zoti tidye lero
• Zoyenera kuchita lero
• Nthawi yogona
• Tsiku 2: Lamlungu
• Nthawi yodzuka
• Kumwa lero
• Zoyenera kuchita lero
• Tsiku 3: Lolemba
• Nthawi yodzuka
• Zoti tidye lero
• Zoyenera kuchita lero
• Zomwe muyenera kuchita sabata yonseyi
• Kwa sabata yonseyi (ndi moyo wanu!):
  

Bweretsani kagayidwe kanu

Kodi mwakhala mukumva aulesi posachedwapa? Kuchita ndi kulakalaka zakudya zomwe mukudziwa sizabwino kwa inu (monga ma carbs ndi shuga)? Kugwiritsitsa kulemera kwamakani komwe sikungagwedezeke - zivute zitani?

Mwayi wake, kagayidwe kanu kagayidwe ndiye kakuyimbidwa.

"Kugaya thupi kwanu - makamaka, kagayidwe kanu kagayidwe kake - ndi momwe thupi lanu limayatsira mafuta," akutero a Julie Lohre, katswiri wodziwika bwino wazakudya zophunzitsira komanso wophunzitsa payekha.

Mukakhala ndi metabolism yocheperapo kuposa yachibadwa, imayambitsa zovuta zoyipa, kuphatikiza kutopa, kusinthasintha kwa malingaliro, kulakalaka chakudya, komanso kuvuta kuonda.

Mwamwayi, kuchepa kwa kagayidwe kake sikukhalitsa, ndipo ndikusintha koyenera kwa zakudya zanu ndi moyo wanu, mutha kusintha kagayidwe kake kagayidwe - ndikubwerera kuti mumve bwino panthawiyi.

Ndipo gawo labwino kwambiri? Sizitenga nthawi kuti musunthike m'njira yoyenera. Tsatirani kukonzekera kwamasiku atatu kuti kagayidwe kanu kagwiritsidwe bwino (ndikuyamba kukolola phindu la kuchuluka kwa kagayidwe kachakudya).

Tsiku 1: Loweruka

Nthawi yodzuka

Pezani kugona kolimba kwa maola 8

Ngati mutakhala ndi Lachisanu usiku, khalani Loweruka m'mawa kuti mupeze zina za ZZZ.

Mukapanda kugona mokwanira, izi zimatha kusokoneza kuchuluka kwa mahomoni m'thupi - zomwe zimachedwetsa kagayidwe kanu ndikuwonjezera chiopsezo chokunenepa.

"Kugona tulo kumadziwika ndi thupi ngati chowonjezera china - kotero cortisol imakwera ndipo testosterone imatsika," akutero katswiri wazolimbitsa thupi komanso wasayansi wazakudya zamagulu Shawn M. Talbott, PhD.

Kafukufuku wina wochokera ku Yunivesite ya Chicago adapeza kuti kugona maola 5.5 okha usiku uliwonse kwamasabata awiri kumachepetsa kuchepa kwamafuta ndi 55 peresenti.

Malinga ndi a Talbott, "Anthu omwe amagona maola 6 poyerekeza maola 8 usiku, amakhala ndi mafuta owonjezera m'mimba."

Pezani zabwino kwambiri zokuthandizani kuchepa kwa tulo

Ganizirani osachepera maola 8 usiku - ndipo onetsetsani kuti maola 8wo ali ndi maso otseka apamwamba.

"[Onetsetsani kuti kugona] komwe mumapeza ndi 'kwapamwamba' momwe mungathere - kutanthauza kuti mumathera nthawi yochuluka [momwe mungathere] mu tulo ta REM, komwe kumatsitsimutsa ubongo, komanso kugona tulo tofa nato, komwe kumabwezeretsa thupi," akuti Talbott.

Zoti tidye lero

Osadya chakudya cham'mawa…

Mutha kuyesedwa kuti mutuluke m'mawa, koma ngati mukufuna kuti kagayidwe kanu kazungulire tsiku lonse, pangani nthawi yakudya m'mawa (komanso kulimbitsa thupi!). "Kudya kadzutsa kumathamangitsa kagayidwe kake ndikusunga mphamvu tsiku lonse," akutero Lohre.

Kafukufuku waposachedwa wa 2018 adapeza kuti kudya kadzutsa musanachite masewera olimbitsa thupi kumathandizira kuti thupi lanu likhale lolimbitsa thupi mukamaliza kulimbitsa thupi.

… Ndikukhala ndi yogati wachi Greek

Maantibiotiki amalimbitsa mabakiteriya ndikuthandizira kuwonjezera kagayidwe kake - onetsetsani kuti muli ndi yogurt yachi Greek (yomwe imakhazikika kwambiri ndipo imakhala ndi maantibiotiki apamwamba) ndi chakudya chanu cham'mawa.

Kuti muwonetsetse kuti mukupeza tizilombo tomwe timayanjanitsa m'matumbo ndi chakudya chanu cham'mawa, onetsetsani kuti yogurt yanu yachi Greek imati "ili ndi zikhalidwe zogwira ntchito" pazolongedza.

(Yogurt sichinthu chanu? Palibe nkhawa! Muthanso kulimbikitsidwa ndi ma probiotic m'mawa ndi zowonjezera.)

"Mabakiteriya omwe ali m'matumbo athu amakhudza mbali zambiri zamagetsi athu, chifukwa chake kuchepa kwa nsikidzi kumatha kubweretsa kulakalaka zakudya zosapatsa thanzi, kusokonekera kwa magazi, ndi kunenepa - pomwe kukhala ndi tiziromboti" koyenera "kumatha kubweretsa kuchepa kwa shuga komanso kagayidwe kake kagayidwe kake, "akutero Talbott.

Zoyenera kuchita lero

Gwiritsani ntchito mphindi 20 zophunzitsira mphamvu…

Ngati mukufuna kulimbitsa thupi lanu, njira yabwino yochitira izi ndikuphunzitsa mphamvu. Lohre anati: “Kutulutsa minofu kumawonjezera mphamvu ya kagayidwe kanu ka mankhwala kwa maola 2 mutatha mphindi 20 zilizonse,” anatero Lohre.

Pochita chizolowezi champhamvu, mumakhala ndi minofu yambiri - ndipo minofu yomwe muli nayo, imathandizira kuti mukhale ndi metabolism.

"Kumanga minofu kudzakuthandizani kuwotcha ma calories ambiri ngakhale simusuntha - ndipo kukweza minofu yanu, kulimbitsa mphamvu yanu yamagetsi," akutero Lohre.

Ngati mukufuna kulimbitsa sitima, mutha kupita kusukulu yakale ndikukweza zolemera - koma sizomwe mungachite! Kuchita masewera olimbitsa thupi (monga squats ndi matabwa) kapena kugunda kalasi ya TRX kumathandizanso pakumanga minofu mofanana ndi ma bicep curls.

… Kapena kulowa mu mtima wina

Tsopano, ngati simunazolowere kupopera chitsulo, kuphunzira zamphamvu kumatha kukupangitsani kumva kupweteka kwambiri.

Koma palibe nkhawa! Ngati mukufuna kuchita masewera olimbitsa thupi, Cardio itha kukhala yothandiza kwambiri. M'malo mwake, adapeza kuti mphindi 45 zolimbitsa thupi zolimbitsa thupi zidakulitsanso kagayidwe kachakudya kwa maola 14 atamaliza kulimbitsa thupi.

Kuti mulowetse cardio yanu, mutha kugunda njira kuti muthamange, onani kalasi yothamanga, kusambira zina - chilichonse chomwe chimakulitsa mtimawo!

Nthawi yogona

Gonani pasanafike pakati pausiku

Mutha kuyesedwa kuti muzigona mochedwa kuti mupeze mzere wa Netflix, koma kulimbana ndi vutoli! Ngati mukufuna kuti kagayidwe kanu kazitsitsimuke, muyenera kugona osachepera maola 8 - onetsetsani kuti mutu wanu wagunda pilo pakati pausiku.

Tsiku 2: Lamlungu

Nthawi yodzuka

Dzukani 8 koloko m'mawa

Ngati mugona pakati pausiku, nkuti, lero, limbikirani kudzuka cha m'ma 8 koloko Izi zimakupatsani nthawi yokwanira kuti muwonetsetse kuti mukukhala ndi diso lokwanira la kagayidwe kabwino koma koyambirira kuti musakwiyire world ma alarm anu akamalira mawa kuntchito.

Kumwa lero

Yambani tsiku lanu ndi khofi…

Osati ngati mumafunikira chifukwa china choti mupezere chikho cha mmawa, koma pang'ono ya khofi ndi njira yabwino yolimbikitsira kagayidwe kanu.

kuti mamiligalamu 100 a caffeine (za kuchuluka kwa momwe mungapezere mu kapu ya khofi ya 8-ounce) amatha kulimbikitsa kupumula kwa kagayidwe kachakudya pena paliponse kuyambira pa 3 mpaka 11 peresenti.

Osati munthu wa khofi? Palibe nkhawa - mutha kulimbikitsidwa chimodzimodzi ndi kagayidwe kanu ka kapu ya tiyi wobiriwira. Kuphatikiza pa caffeine, ofufuzawo amakhulupirira, "akutero a Lohre.

… Ndikumwa ma H ambiri₂0

Khofi ndi wabwino m'mawa - koma tsiku lonse, khalani ndi madzi.

kuti kumwa ma ouniti 16.9 (pang'ono pang'ono makapu awiri) amadzi kumawonjezera kuchuluka kwa kagayidwe kake ndi 30 peresenti kwa mphindi 30 mpaka 40. Kuti mupindule kwambiri, limbikirani kumwa ma ola 16.9 a H₂0 kangapo tsiku lonse.

Zoyenera kuchita lero

Konzani chakudya chamlungu - onetsetsani kuti mwaponya tsabola

Imodzi mwa njira zabwino kwambiri zodzikhazikitsira kuti mukhale opambana mkati mwa sabata ndiyo kukonzekera chakudya Lamlungu. Ndipo ngati mukufuna kuti chakudya chomwe mwadya kale chilimbikitse kagayidwe kanu, onetsetsani kuti mwayatsa moto ndikuponyera tsabola pang'ono mumaphikidwe anu.

Tsabola wa Chili amakhala ndi capsaicin, yomwe imatha kukulitsa kagayidwe kanu ndikuthandizani kuwotcha mafuta owonjezera a 50 patsiku.

Lonjezerani NEAT yanu

Pali zambiri zomwe mungachite pamalo ochitira masewera olimbitsa thupi kuti muwonjezere kagayidwe kanu, koma ndi zomwe mumachita kunja kwa masewera olimbitsa thupi zomwe zimakhudza kwambiri.

"NEAT (osachita masewera olimbitsa thupi thermogenesis) - kapena mphamvu zomwe zimagwiritsidwa ntchito pazochitika za tsiku ndi tsiku - zimakhudza kwambiri kuchuluka kwa zopatsa mphamvu zomwe thupi lanu limatentha tsiku lililonse," akutero Lohre.

"Mwa kusunthira zambiri pamoyo wanu watsiku ndi tsiku, muwona kusintha kwakukulu m'thupi lanu."

Fufuzani mipata yambiri yosunthira tsiku lonse. Imikani galimoto yanu patsogolo pakhomo laofesi yanu. Kukwera masitepe m'malo chikepe. Yendani mozungulira nyumba yanu panthawi yolira. Mukamayenda kwambiri, pamawotcha mafuta ambiri.

Tsiku 3: Lolemba

Nthawi yodzuka

Dzukani mutagona maola 8

Lolemba, lomwe (mwina) limatanthauza kuyamba kwa sabata yantchito - komanso kusinthasintha kwakanthawi munthawi yanu yodzuka.

Ngati mukuyenera kudzuka molawirira, onetsetsani kuti mukusintha nthawi yanu yogona Lamlungu usiku kuti mupeze maola 8 ogona omwe mukufunikira kuti mupindule kwambiri. Muyenera kudzuka 6 koloko m'mawa? Kukhala pabedi pofika 10 koloko masana Alamu adayamba kulira 7 koloko m'mawa? Onetsetsani kuti mwafika msipu pofika 11 koloko.

Zoti tidye lero

Onjezerani mapuloteni pachakudya chilichonse

Ngati mukufuna kugwiritsa ntchito zakudya zanu kuti mugwiritsenso ntchito kagayidwe kanu, cholinga chanu ndi kuwonjezera mapuloteni pachakudya chilichonse.

"Kuonjezera mapuloteni owonda ngati mazira, nkhuku, ndi mkaka pazakudya zanu kumathandizira kuyambitsa kagayidwe kake m'njira ziwiri. [Choyamba,] amathandizira kumanga minofu ndi kusunga minofu… [kuphatikiza] zakudya zomwezo ndizovuta kwambiri kuti thupi lanu zigayike, chifukwa chake zimatenga mphamvu kuchokera mthupi lanu kuti muzigwiritsa ntchito kuposa zakudya zina, "akutero a Lohre.

Zoyenera kuchita lero

Sinkhasinkhani

Kupsinjika (makamaka mahomoni opsinjika a cortisol) kumachedwetsa kuchepa kwa thupi. Kafukufuku wina wa 2015 adapeza kuti ophunzira omwe akukumana ndi zovuta adatentha ma calorie 104 pasanathe maola 24 omwe adatsata kuposa anzawo omwe alibe nkhawa - ofanana ndi mapaundi pafupifupi 11 pachaka.

Ngati mukufuna kuchepetsa nkhawa, yesani kusinkhasinkha. Kusinkhasinkha mwamaganizidwe kwakhala milingo, ndipo mutha kukolola mphothozo pokhapokha mphindi 10 mpaka 15 zosinkhasinkha patsiku.

Zomwe muyenera kuchita sabata yonseyi

Kukonzekera kwamasiku atatuwa ndi chiyambi chabwino cholimbikitsira kagayidwe kanu (ndikumva bwino munthawiyo) - koma ndi chiyambi chabe.

"Kugwiritsa ntchito kagayidwe kabwino ka thupi kumakupangitsani kukhala wolimba komanso kukulitsa mphamvu," akutero Lohre. "Ngati mukuyesera kuti muchepetse kunenepa, kukulitsa kuchuluka kwa kagayidwe kake kumatanthauza kuti muwona zotsatira mwachangu - zotsatira zokhalitsa."

Chifukwa chake musamangopanga kukonza sabata. Yang'anani kuti muwone komwe mungasinthe kwakutali m'moyo wanu kuti kagayidwe kanu kake kakhale kosasintha.

Kwa sabata yonseyi (ndi moyo wanu!):

1. Idyani zomanga thupi zochuluka ndi chakudya chilichonse - 25 mpaka 30 peresenti ya zopatsa mphamvu zanu zonse tsiku ndi tsiku - kuti mulimbikitse kagayidwe kake kagayidwe.
2. Ganizirani za kugona kwa maola 8 usiku uliwonse.
3. Idyani zakudya zokhala ndi maantibiotiki (kapena tengani zowonjezera ma probiotic).
4. Sinkhasinkhani tsiku lililonse kuti muchepetse nkhawa.
5. Pezani zolimbitsa thupi zosachepera zitatu pamlungu (kuphunzitsa mphamvu kapena cardio).
6. Khalani hydrated.

Kupatula apo, ngati mukufuna kuwona zenizeni, zosintha zosintha kagayidwe kake ka thupi, muyenera kudzipereka pakusintha kwenikweni, kosatha m'zakudya zanu ndi moyo wanu.

Deanna deBara ndi wolemba pawokha yemwe posachedwapa anasamuka kuchoka ku dzuwa ku Los Angeles kupita ku Portland, Oregon. Pamene samangoganizira za galu wake, waffles, kapena zinthu zonse za Harry Potter, mutha kutsatira maulendo ake Instagram.