Indlela Yokunciphisa Ubunzima Ngokukhuthaza Ukunciphisa I-Metabolism
I-thyroid engasebenzi kakuhle inganciphisa umzimba wakho, kwaye yenza ukuba uzuze umzimba. Ukuba uzama ukunciphisa ubunzima, kunye nesithintelo esongezelelweyo se-sub-par metabolism, kufuneka uyenze ntoni?
Ngaba iinzame zokwandisa i-metabolism ezicothayo zinokunceda ulahlekelwe isisindo kwaye ufumane amandla? Ngaba ufuna ukukhawulezisa imetabolism yakho ukuze ulahlekelwe isisindo okanye uphule kwi- plateau yokulahlekelwa kwesisindo ?
Le mibuzo ibalulekileyo kunoma ubani ozama ukunciphisa umzimba, kodwa ngokukodwa kwizigulane ze-thyroid.
Yintoni i-Metabolism?
Xa udla, ukutya kuguqulwa amandla. Igama elithi "metabolism" lithetha ngendlela- kungekhona isantya-ukuba umzimba wakho usebenze kwaye usebenzise ukutya okutyayo. Esikhundleni sokuba "ukukhawuleza" okanye "ukuphuculwa" kwemetabolism, kukuchanekileyo ukuchaza imetabolism yakho efanelekileyo okanye isebenzayo ngokungafaniyo okanye engasebenzi.
I-Metabolism yenziwe ngamacandelo amaninzi.
- I-basal metabolism yakho: Ukususela kuma-60 ukuya kuma-65 ekhulwini weekhalori ozidlayo ngalunye suku uchithe nje ukugcina uphila kwaye unike amandla ombandela oyifunayo ukuba uphile. Nangona ukuba ulala embhedeni yonke imini, usenokufuna le khalori ukuxhasa imisebenzi yakho yomzimba.
- Umsebenzi wezobugcisa: malunga neepesenti ezingama-25 zeekhalori zakho ziya kuhamba kunye nomsebenzi wokwenyama. Ngokwemvelo, xa usebenza ngokwengeziwe, ubuninzi beekhalori zakho zenziwa rhoqo ngosuku.
- Impembelelo ye-thermic yokutya: malunga neepesenti ezili-10 zeekhalori zisetyenziselwa ukucwangcisa ukutya okutyayo. Ngokomzekelo, ukuba udla iikhalori ezingama-2000 ngosuku, ngokuqhelekileyo uya kutshisa ama-khalori angama-200 ngosuku ngokutya kunye nokutya ukutya kwakho.
I-Metabolism Formula
Ifom yokuphumelela yokugcina ubunzima bakho kukuba oko uyenzayo ngokweekhalori kufuneka ulingane neekhalori ozichithayo imihla ngemihla.
Oku kulandelayo kubonisa ukubala.
IINKCORI ZIQHELEKILEYO KWI-FOOD =
IINKCORI ZIQHELEKILEYO KWI-MATET MOLABOLISM
+
IINKCORI ZIZIPHATHWA NGOMSEBENZI
+
IIKALORI ZOKUDLA KWEMPILO (IMPUTHO YEMHLABA)
Ukunciphisa ubunzima, kufuneka unciphise inani leekhalori ezithathwe ngokutya, ukwandisa inani leekhalori eziye zenziwa, okanye zombini.
Okumangalisa kukuba, abaninzi abantu abakhulu kakhulu, kunye nezigulane ze-thyroid, ngokukodwa, abazithathi ezinye iikhalori kunabantu abanokulinganisela ubunzima kwaye banokugcina okanye bafumane ubunzima kumanqanaba e-calories aphantsi kakhulu. Ukuba ulungele kule nqanaba, oku kuthetha ukuba mhlawumbi uqala ngokunciphisa isalathisi esisiseko, okanye ukuphumla kwisilinganiselo sokuxilisa, esaziwa njenge-RMR. Unokuphinda usebenzise iikhalori ezimbalwa ukusuka kumsebenzi wokwenyama, kwaye kwezinye iimeko, umphumo we-thermic wokutya owudlayo unokungafihli. Isiphumo sokuphela: awutshisi kangangeekhalori ezininzi njengomntu onesisindo esifanayo kunye nesisetyenziselwano esisebenzayo.
Kuwe, ukulahlekelwa isisindo kufuna ukuba kufuneka:
- Ukuphucula unyango lwakho lwe-thyroid
- Ukwandisa i-RMR / i-basalolism yakho
- Ukwandisa iikhalori ozichithayo ngomsebenzi
- Ukwandisa iikhalori ozichonga ukutya ukutya
Ukuphucula i-Thyroid yakho
Ukuba awufumananga i-hypothyroidism, okanye imeko yakho ayiphathwe ngokwaneleyo ngugqirha wakho, phantse nantoni na oyenzayo ukuphakamisa i-metabolism yakho kwinqanaba lempembelelo lingaphumeleka.
Ngoko isinyathelo sokuqala, esibalulekileyo kukufumana uvavanyo lwe-thyroid. Yaye ukuba uthe wavavanywa kwaye uphathwa, kufuneka uqinisekise ukuba unyango lwakho lwe- thyroid lulungisiwe , kwaye ukuba uthatha isilwanyana esifanelekileyo kunye nesilinganisi.
Ukwandisa i-RMR / Basal Metabolism yakho
I-Metabolism yinto ethile yomsebenzi wezofuzo, kodwa unokwandisa isalathisi esisiseko ngokukwakha imisipha. Amaseli ezinamahlunu afikelela kwizihlandlo ezisibhozo ngaphezu kokusebenza ngokwemigangatho kunamaseli atyebileyo, kwaye imisipha iyatshisa iikhalori ezingaphezulu kwamafutha. Ukongeza ukunyusa ubunzima okanye ukunyamezela, njengokunciphisa umzimba, i-T-Tapp, okanye amaqhinga okusebenza, kunokukunceda ukwandisa isalathisi sakho se-basal.
Ukudaka amanzi emzimbeni kunokuba negalelo ekusebenziseni ukungasebenzi kakuhle ngokuchaphazela ukushisa komzimba. Xa uphelelwe amanzi, ukushisa komzimba wakho kwehla kwaye kubangela ukuba umzimba wakho ugcine ioli njengendlela yokunceda okanye ukugcina ubushushu. Ukuqinisekisa ukuba usela iziselo ezinokwaneleyo, ubuncinane ubuncinane ubunzima bama-ounces ama-64 ngosuku, ukuphepha lo mngxobhozo. Ukwenza ukuba amakhaza abanda abangekho angongeza isongezelelo sokongeza umzimba.
Ukwandisa Umsebenzi Wakho Wokwenyama
Ukuzilolonga kwe-Aerobic okwandisa izinga lentliziyo lingavuselela imetabolism ngelixa usebenzisa. Ezinye iingcali zikholelwa ukuba ukuvuthwa kwe-aerobic kukhuthaza kwakhona ukuphumla kwe-metabolism kwiiyure eziliqela, njengoko izihlunu zitshisa iikhalori ukuze zibuye zilungiswe ngokwazo.
Ukwandisa Impembelelo ye-Thermic ye-Food You Eat
Ukuphumla kwesilinganiselo sokuxiliswa kwamanzi kukhula ngokuphindwe kabini ukuya kweyesithathu emva kokutya iiprotheni kunye nama-carbohydrate namafutha. Ukugqithisa ubunzima, i-high-fiber carbohydrate efana ne-high-fiber imifuno kunye nezitshalo zitshisa iikhalori ezingaphezulu kunee-carbohydrates ezilula. Unokwandisa impembelelo ye-thermic yokutya oyidlayo ngokugxila kwiiprotheyini eziphezulu, izithelo eziphezulu kunye neefuno, kunye nokutya okwexesha elide.
ILizwi
Ukuba i-metabolism yakho ingumngeni kunokuba ulindele, unokufuna ukuyihlolisisa ngokuchanekileyo. Ukuhlolwa kwe-RMR usebenzisa izixhobo ezinjengeDeFFit okanye i-BodySpec inokuvavanya i-RMR yakho yangempela, kwaye iziphumo zinokukunceda ukuba uqonde ngokuthe ngqo indlela ehamba phambili ekusebenzeni isicwangciso sokulahlekelwa kwesisindo esiyimpumelelo.
> 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