Ngelixa uza kuhamba kunye neengcali zangexesha elithile ezicebisa izidlo eziphantsi kakhulu ze-calories zokulahleka kwesisindo kunye ne-hypothyroidism , uninzi lweengcali zikholelwa ukuba xa usondlo oluvimbela kakhulu i-calorie yakho, unokuthi ungadli okwaneleyo ukugcina imetabolism enempilo.
Iikhalori kunye neMetabolism
Xa isebenza ngokufanelekileyo, umzimba wakho usebenzisa ukutya okutyayo.
Xa usitshise ukutya kwakho, umzimba wakho uphendukela kwioli egciniweyo. Ukuba unqanda ukunyusa kwakho i-caloric, kunjalo, umzimba wakho uphepha le nkqubo eqhelekileyo kwaye ungene kwimodi yokutya okanye yindlala. Xa kukuloo ndlela, umzimba wakho ubambelele kwioli egciniweyo kwaye endaweni yoko ujika kwiimfudu zakho zamandla. Akugcini nje ukulahlekelwa yilahleko, kodwa ukunciphisa ubunzima bakho be-calorie-burn burning mass can slow your metabolism. I-slowabetabolism ephuculayo iguqulela ukunciphisa imfuno yakho yekhalori yansuku zonke. Ngaloo ndlela, ukusika amaninzi eekhalori kunokunciphisa imetabolism yakho, kwaye ugqithise imizamo yakho yokulahlekelwa kwesisindo.
Zingaphi Iikhalori Ngaba Uyazifuna Ngokwenene?
Ngokwenene, udinga iikhalori ezaneleyo ukuze usebenze imisebenzi yakho yomzimba oyintloko kwaye uphese nayiphi na imisebenzi eyongezelelweyo kulo lonke usuku. Ukuba i-caloric ingeniso ingaphantsi kwezi mfuno, ngokuhamba kwexesha, ukulahleka kwekhalori kufuneka kubangele ukulahleka kwesisindo.
Ukuba i-caloric intake yakho ingaphezu kokufunayo, i-calorie excess results in gain gain weight.
Izikhokelo ze-HS: Ngokubhekiselele kwiSebe lezeMpilo kunye neNkonzo zoLuntu, isikhokelo esiqhelekileyo kukuba amadoda angama-sedentary angaphezu kwama-30 afunekayo avela kuma-2,000 ukuya kuma-2 400 khalori ngosuku, kwaye amadoda asebenzayo afuna ukusuka kuma-2,400 ukuya kuma-2,800 khalori ngosuku.
Abafazi abangaphantsi kwama-30 bafuna i-1,600 ukuya kuma-1,800 khalori ngosuku, kwaye abafazi abasebenzayo bafuna ukusuka kwi-2,000 ukuya kuma-2 200 khalori ngosuku.
I-Body Weight RMR: Ezinye iingcali zithi unokukwazi ukubala ukuphumla kwakho kwe-metabolism rate (RMR) ngokuphindaphinda ubunzima bomzimba wakho (ngamapounds) ngo-10. Inani elipheleleyo leekhalori libhekwa ubuncinci ukuba kufuneka ulitye ukuze unciphise umzimba.
I-RMR Ifomula: Ungasebenzisa kwakhona ifom elula ngakumbi ukubala izidingo zakho zekhalori:
- Hlukanisa ubunzima bakho obukhoyo kwiimitha ezili-2.2, ukuze uguqule ubunzima bakho kwiikhilogram.
- Yandisa ubunzima bakho kwiikhilogram nge-30. (30 yinani leekhalori ozifunayo ngepiliti yesisindo somzimba.)
Ngoko, ukuba unama-pounds angama-160, uhlula i-160 nge-2.2, elingana nama-kilogram ezingama-73. Yandisa iikhilogram ezingama-73 nge-30, elingana nama-2190, ezo ziza kuba zininzi iikhalori ozifunayo ukuze ugcine ubunzima bakho obukhoyo obuyi-160.
RMR Ukulinganisa: Iziphumo ezichanekileyo kunye neziqu zifumaneka ngokufumana uvavanyo olwenziwe ngomntu siqu lwe-RMR yakho usebenzisa izixhobo ezifana ne-BodySpec, ne-DexaFit. Ezi mvavanyo ziyakwazi ukucacisa i-RMR yakho ethile, kwaye iyakwazi ukuqinisekisa ukuba ukutya kunye nokutshintshelwa kwemisebenzi kuye kwaba negalelo kumlinganiselo wakho wokunciphisa umzimba.
Ukuphumla kweMetabolic Rate (RMR) Imingeni
Kukho iinkalo ezininzi ezinokubangela ezi manani, kwaye kungekhona kuwe.
- I-Hypothyroidism, ingakumbi xa iphethwe ngaphantsi, inokubangela ukuba ube ne-RMR engaphantsi kunezinye abantu, nangona bobabini unesisindo somzimba esifanayo okanye umgangatho womsebenzi
- Ubunzima bemisipha engaphantsi kuthetha ukuba uya kuba ne-RMR ephantsi kunomnye umntu, kwanobunzima bomzimba obufanayo. Umzimba we-muscular uvutha iikhalori ezininzi.
- I-RMR yakho iyancipha ngeminyaka yobudala, ubuninzi bama-2 ekhulwini ngalinye elishumi.
- Ukudliwayo kwangaphambili okanye okungapheliyo kunokunciphisa i-RMR yakho.
Ubungakanani Okufanele Udle?
Ukuba umnqweno ukuphucula ubunzima, kufuneka udle malini?
Kufuneka udle ngokwaneleyo ukuba ukwazi ukulahlekelwa isisindo ngaphandle kokubangela indlela yokulamba indlala, kwaye unciphise i-RMR yakho.
Isisombululo kukuba, ngokweengcali ezininzi, ukulahleka kwekhalori encinane, kunye nokulahleka kokunciphisa umzimba, kunye ne-aerobic kunye nokunyamezela umzimba ngexesha elinye. Le ndlela yokudibanisa ibonakala ibe nethuba elikhulu lempumelelo ngaphandle kokunciphisa i-RMR yakho.
Iingcaphephe malunga nemetabolism zibonisa ukuba ugcina ubunqongophe bekhalori obungabikho kwama-calorie ama-250 ukuya kuma-500 ngosuku.
Olunye uphando olushicilelwe kwi- American Journal of Clinical Nutrition lubonise ukuba ukusetyenziswa kwabasetyhini kwi-calorie-lack deficit diet kwalahlekelwa iipounds ezingama-20 ngaphezu kweenyanga ezine-isantya esicothayo xa kuthelekiswa nokutya okuninzi-kungabi nciphiso kwi-RMR.
ILizwi
Ukongezelela ekuqinisekiseni ukuba awudli iikhalori ezimbalwa kwaye uphazamise imizamo yakho yokutya, kukho ezinye izinto ezimbalwa ongayenza ukuze uncede ukuphakamisa imetabolism yakho.
- Yakha imisipha: Into enye kufuneka uyenze kukugxila ekukhuliseni i-metabolism yakho, enokukunceda ukuphakamisa i-RMR yakho. Indlela ephambili? Ukubandakanya umzenzelo wokwakha imisipha kwimigangatho yempilo kunye nemisebenzi yansuku zonke. Yonke iipilisi ye-muscle oyifumanayo ikuvumela ukuba utshise ama-calorie angama-50 ngosuku. Oko kuphakamisa i-RMR yakho, kwaye kwenza kube lula ukufumana ulahleko lwekhalori oluphumela ekulahlekeni kwesisindo.
- Faka i-caffeine: Ezinye iifundo zibonisa ukuba ukutya kwe-cafeine kwansuku zonke kunokunyusa isantabolism ngamaphesenti ama-5 ukuya kuma-12 ngosuku.
- Ukutshintshela kumanzi abandayo: Uphando olunye luphandle lubonisa ukuba ukusela amanzi angama-48 wamanzi abandayo imihla ngemihla kunokunyusa i-RMR malunga neekhilomitha ezingama-50 zemihla ngemihla, ezikwazi ukuguqulela kuma-5 kwimizimba yesisindo esilahlekileyo ngonyaka. Ukwanda kwe-metabolism kucingelwa ukuba yiphumo lomsebenzi owongezelelweyo owenzayo ukufudumala amanzi.
> Imithombo:
> "IHolo KD." Yiyiphi iNtluphelo yamandla efunekayo kwiyunithi yokuLawula ukuTyekela? Iphephabhuku lamazwe lobutyebi (2005). 2008; 32 (3): 573-576. i-doi: 10.1038 / sj.ijo.0803720.
> Stefan GJA et al. "Isisindo sokulahlekelwa, ukugcinwa kwesisindo, kunye ne-thermogenesis evumelanayo." I-J J Isondlo seMpilo ngoMeyi 2013 vol. 97 no. 5 990-994
> Tremblay A, Chaput JP. "Ukunciphisa okutshintshileyo kwi-thermogenesis kunye nokuphikisana > ukulahlekelwa > amanqatha kumadoda athile." Br J Nutriti. 2009 Aug; 102 (4): 488-92. i-doi: 10.1017 / S0007114508207245.
> Iphiko, R et al. "Ixesha elide lokulahlekelwa kwesisindo." Am J Clin Nutrition July 2005 vol. 82 ayi. 1 222S-225S