txheem
Lo lus "metabolism" invariably nrog rau feem ntau ntawm cov lus hais txog kev poob phaus. Txhua leej txhua tus paub hais tias ib tug zoo metabolism (metabolism) pab sai tshem tawm qhov hnyav dhau. Qhov ceev koj lub cev ua cov zaub mov noj, qhov tsawg dua qhov kev pheej hmoo kom nce qhov hnyav. Txawm li cas los xij, cov txheej txheem metabolic sai tsis yog tsuas yog kev txhawb nqa zoo hauv qhov teeb meem ntawm kev poob phaus, tab sis kuj yog kev noj qab haus huv ntawm koj lub cev.
Metabolism tuaj yeem tsis tsuas yog nrawm, tab sis kuj qeeb. Yog li ntawd, dab tsi tuaj yeem ua rau qeeb metabolism?
Yuav ua li cas qeeb koj cov metabolism?
1. Tsis txhob xyaum
Yog tias koj xav kom qeeb cov metabolism, tsis nco qab txog kev cob qhia. Tshwj xeeb tshaj yog hais txog qhov hnyav thiab HIIT cov kev pab cuam. Raws li koj paub, cov dieters tau qhia kom tawm dag zog tsis yog tsuas yog tsis zoo rau kev hlawv calories, tab sis kuj ua kom cov metabolism sai, vim khaus. kev tawm dag zog lub cev ua rau cov txheej txheem metabolic hauv lub cev. Kev tawm dag zog tsis tu ncua pab ua kom koj cov metabolism sai, tab sis yog tias koj txaus siab rau qhov no, koj tuaj yeem cais cov kis las ntawm lawv lub neej.
2. Noj cov protein me me
Kev nqus ntawm cov protein los ntawm lub cev siv calorie ntau ntau. Tsis tas li ntawd, cov protein yog cov khoom siv hauv tsev rau koj cov leeg. Tsis muaj kev tawm dag zog yuav tsis pab koj kom tau cov leeg nqaij, yog tias koj tsis haus cov protein. Tab sis qhov no cuam tshuam li cas rau cov metabolism? Thaum so cov leeg nqaij hlawv calorie ntau ntaudua li cov ntaub so ntswg rog, yog li qhov feem pua ntawm cov leeg nqaij koj cov metabolism yuav nrawm dua. Qhov no txhais tau tias yog tias koj xav kom qeeb cov metabolism, tsis nco qab txog cov protein thiab yooj yim ntawm carbohydrates.
3. Tsis tsaug zog
Yog tias koj xav kom qeeb cov metabolism, tsis nco qab txog kev pw tsaug zog ntev. Thaum koj tsaug zog txaus, koj lub cev pib ua kom muaj zog cov tshuaj hormone cortisol (cov tshuaj hormones ntxhov siab), uas ua rau cov leeg nqaij. Yog li ntawd, kev pw tsaug zog tsis tu ncua ua rau txo qis ntawm cov leeg nqaij, yog li ua rau cov metabolism qeeb. Koj yuav pw tsawg dua 7-8 teev - lav koj tus kheej kom qeeb metabolism.
4. Mus zaum ntawm cov zaub mov tsis muaj xim
Ib txoj hauv kev kom qeeb koj cov metabolism yog kev noj zaub mov tsis muaj calorie (noj cov calories ntau tshaj 20% ntawm tus nqi txhua hnub). Vim li cas cov calories tsawg tsawg qeeb metabolism? Thaum koj txwv lub cev hauv cov zaub mov, nws pib hlawv rog nrog redoubled zog raws li koj xav. Tab sis ntawm qhov tsis sib xws slows cov metabolism, yog li kev siv tsawg los khaws cov peev txheej rau kev ua neej nyob yav tom ntej. Thiab qhov ntau koj txwv koj lub cev ntawm cov zaub mov, ntau nws resists thiab decelerates cov metabolism.
5. Tsis haus dej txaus
Cov txheej txheem metabolic tshwm sim nrog kev koom tes ncaj qha ntawm cov dej, yog li thaum nws tsis txaus hauv lub cev, tus nqi metabolic qeeb. Hauv thawj qhov chaw, cov dej mus rau kev saib xyuas ntawm lub cev tseem ceeb: daim siab, ob lub raum, lub hlwb, thiab cov metabolism - tsuas yog los ntawm txoj cai seem. Yog li, lwm txoj hauv kev ua kom qeeb ntawm cov metabolism yog txo qis kev siv dej (nco ntsoov tias qhov kwv yees kwv yees ib hnub ib tus neeg 1.5-2 liv dej).
6. Tsis txhob noj fiber ntau
Rau kev ua cov fiber ntau lub cev siv zog ntxiv, thiab zom nws maj mam, uas pab tswj tau optimum ntshav qab zib dhau lub sij hawm ntev. Yog li, yog tias koj xav kom qeeb cov metabolism, txo koj cov khoom noj uas muaj fiber ntau: txiv hmab txiv ntoo, zaub, cereals los ntawm tag nrho cov nplej, legumes, ceev, noob. Los ntawm txoj kev, cov ntaub ntawv rau cov ntsiab lus fiber ntau yog bran.
7. Tsis noj tshais
Heev heev ntawm cov metabolism cuam tshuam los ntawm kev noj zaub mov thaum sawv ntxov. Thaum sawv ntxov koj lub cev sawv, thiab nrog nws awaken tag nrho cov txheej txheem metabolic. Lub hom phiaj tseem ceeb ntawm Noj tshais yog kom ntxiv zog Tom qab ib tug ntev tsis noj cov zaub mov thiab tsis pub lub cev pib cov txheej txheem ntawm catabolism. Noj tshais yuav tsum muab lub zog rau ob peb teev ua ntej uas yuav pab koj tsaug zog metabolism. Tab sis yog tias koj muaj lub hom phiaj sib txawv, uas yog ua kom cov metabolism hauv qeeb qeeb, koj Noj tshais, koj tuaj yeem hla kev nyab xeeb.
8. Npaj hnub yoo mov tas li
Ib qho kev nyiam ntawm ntau tus neeg noj zaub mov tsis tau teem sijhawm los npaj lawv tus kheej "zagorye" hnub, thiab txo qhov tshwm sim ntawm lawv cov duab, ces teem caij yoo mov. Yog tias koj xav tias txoj kev no yuav zoo dua kom poob phaus, koj yuam kev. Tab sis ua rau lub cev poob siab thiab ua rau qeeb hauv cov metabolism los ntawm qhov sib txawv no, nws yog qhov zoo. Lub cev tsuas yog muab qhov chaw ruaj khov thiab du, tab sis tsis yog thaum "hnub khoob - hnub ntau."
9. Haus dej cawv
Nyob rau hauv kev siv cov dej cawv txawm nyob rau hauv me me koob tshuaj lub cev tsis tsuas slows metabolism, tab sis kuj yuav tsum tsis txhob hlawv rog siv lub zog los ntawm cov leeg nqaij. Tsis tas li ntawd, cawv txo cov khoom kev loj hlob hormone, testosterone, uas cuam tshuam ncaj qha rau tus nqi ntawm cov leeg nqaij. Yog li ntawd, cawv yog heev provoke lub slowing ntawm cov metabolism.
10. Hla zaub mov
Kev hla noj mov kuj tseem ua rau qeeb ntawm cov metabolism. Kev so ntau zaus hauv cov zaub mov tuaj yeem yog thaum hnub ua haujlwm thaum nws nyuaj rau kev tawg ntawm cov txheej txheem ntau lawm. Tab sis thaum lub cev tsis tau txais zaub mov ntev, nws suav nrog txheej txheem ntawm kev txuag thiab decelerates cov metabolism. Yog tias koj niaj hnub xyaum so ntev hauv kev noj mov thiab hla cov pluas noj, koj qeeb metabolism uas koj tau muab.
Yog tias koj xav kom qeeb cov metabolism, koj tuaj yeem ua raws li cov lus qhia no. Tab sis yog tias koj xav kom poob phaus, sim ua hauj lwm ntawm acceleration ntawm kev sib pauv txheej txheem.
Saib ntxiv: Khoom noj khoom haus hauv kev ua kis las. Qhov tseeb txog kev noj zaub mov thiab kev tawm dag zog.