Indlela Yokunciphisa Isisindo Ngokuthuthukisa Umthamo Wokunciphisa umzimba
I-thyroid engasebenzi kakhulu inganciphisa umzimba wakho, futhi ibangele ukuzuza isisindo. Uma uzama ukunciphisa isisindo, ngesithintelo esingeziwe se-sub-par metabolism, kufanele wenzeni?
Ingabe imizamo yokukhulisa umzimba kancane kancane ingakusiza ulahlekelwe isisindo bese uthola amandla? Ingabe udinga ukusheshisa imetabolism yakho ukuze ulahlekelwe isisindo noma uphule ngokusebenzisa ipulazi lokulahlekelwa kwesisindo ?
Lezi yimbuzo ebalulekile kunoma ubani ozama ukunciphisa isisindo, kodwa ikakhulukazi ngeziguli ze-thyroid.
Iyini iMetabolism?
Uma udla, ukudla kuguqulwa amandla. Igama elithi "umzimba" lisho indlela- hhayi ijubane-ukuthi umzimba wakho usebenza futhi usebenzise ukudla okudlayo. Esikhundleni sokuba "umzimba ophuthumayo" noma "ohamba kancane", kunembile kakhulu ukuchaza umzimba wakho ngendlela ephumelelayo noma esebenzayo ngaphandle kokusebenza kahle noma okungasebenzi.
I-metabolism yenziwe izingxenye eziningana.
- I-basalolism yakho ye-basal: Kusuka kumaphesenti angama-60 kuya ku-65 amakhalori odla ngosuku ngalunye kusetshenziselwa ukugcina uphila futhi unikeza amandla ayisisekelo okudingayo ukuze uphile. Ngisho noma ngabe ulala embhedeni usuku lonke, usazodinga lezi khalori ukusekela imisebenzi yakho yomzimba eyisisekelo.
- Umsebenzi womzimba: Cishe amaphesenti angama-25 amakhalori akho aya ekunyakeni nasekusebenzeni ngokomzimba. Ngokwemvelo, uma usebenza ngokwengeziwe, amakholori akho amaningi asetshenziswa nsuku zonke.
- Umphumela we-thermic wokudla: Amaphesenti angu-10 ama-khalori asetshenziselwa ukucubungula ukudla okudlayo. Isibonelo, uma udla amakholori angu-2000 ngosuku, ngokuvamile uzovutha amakholori angu-200 ngosuku ngokumane udla futhi ugaye ukudla kwakho.
I-Metabolism Formula
Indlela yokuwina yokugcina isisindo sakho ukuthi lokho okwenzayo ngokwekhalori kufanele kulingane namakholori owasebenzisa nsuku zonke.
Okulandelayo kubonisa ukubalwa.
I-CALORIES YAKHO NGOKUDLA OKUDLA =
I-CALORIES IYAZISWA KU-METABOLISM EYESIKHATHI
+
I-CALORIES IYAZISWA NGOMSEBENZI
+
I-CALORIES UKUPHILA KWESIKHATHI ESIFUNDWAYO (UMSEBENZI WEMHLABA)
Ukuze ulahlekelwe isisindo, kufanele unciphise inani lamakholori alithathwe ngokudla, ukwandise inani lamakhalori asetshenzisiwe, noma kokubili.
Ngokumangazayo, abantu abaningi kakhulu ngokweqile, neziguli ze-thyroid, ikakhulukazi, azifaki amakhalori amaningi kunabantu abanesisindo esilinganisweni futhi zingagcina noma zithole isisindo emazingeni aphansi kakhulu ekhalori nsuku zonke. Uma uhambisana nalesi sigaba, lokhu kusho ukuthi kungenzeka ukuthi uqala ngokunciphisa umzimba, noma ukuphumula izinga lokunciphisa umzimba, owaziwa njenge-RMR. Ungase futhi usebenzise amakholori ambalwa kusuka emisebenzini yomzimba, futhi kwezinye izimo, umphumela we-thermic wesidlo odlayo ungahle uphambene. Umphumela wokuphela: awunamakhalori amaningi njengomuntu wesisindo esifanayo ne-metabolism esebenzayo.
Kuwe, ukwehlisa umzimba kudinga ukuthi udinga uku:
- Lungiselela ukwelashwa kwakho kwe-thyroid
- Yandisa i-RMR / basal umzimba wakho
- Yandisa ama-khalori oyisebenzisayo ngomsebenzi
- Ukwandisa ama-khalori owasebenzisa ukugaya ukudla
Ukuthuthukisa i-Thyroid yakho
Uma ungatholakali i-hypothyroidism, noma isimo sakho singelashwa ngokwanele udokotela wakho, cishe noma yini oyenzayo ukuze uphakamise umzimba wakho ohlangothini olukhiphayo lungase lwenzeke.
Ngakho isinyathelo sokuqala, esibalulekile ukuthola ukuhlolwa kwegciwane. Futhi uma uhlolwe futhi uphathwa, udinga ukuqinisekisa ukuthi ukwelashwa kwakho kwe- thyroid kuhle , nokuthi uthatha isidakamizwa esifanele nesilinganiso.
Ukwandisa i-RMR / Basal Metabolism yakho
I-metabolism ingumsebenzi wezakhi zofuzo, kodwa ungandisa uketshezi oluyisisekelo ngokukwakha imisipha. Ama-muscle amangqamuzana angaphezu kweziyisishiyagalombili ngaphezu kokusebenza komzimba kunama-fat cells, futhi imisipha ibutha amakholori amaningi kunamafutha. Ukwengeza ukuvivinya umzimba noma ukuvivinya umzimba, njenge-weightlifting, i-T-Tapp, noma i-bands yokuzivocavoca, kungasiza ukwandisa umzimba wakho we-basal.
Ukwehlisa amandla emzimbeni nakho kungabangela ukuba umzimba ungasebenzi kahle ngokuthinta ukushisa komzimba. Uma uphelelwa amandla, izinga lokushisa lomzimba wakho liwehla kancane futhi lidala umzimba wakho ukugcina amafutha njengendlela yokusiza ukukhulisa noma ukugcina izinga lokushisa. Ukwenza ukuthi uphuze uketshezi okwanele, okungenani ama-ounces angu-64 ngosuku, ukugwema lokhu kuqubuka komzimba. Ukwenza amanzi abandayo angabangezelela ukuqinisa umzimba.
Ukwandisa Umsebenzi Wakho Wokwenyama
Ukuzivocavoca kwama-aerobic okwandisa izinga lokushaya inhliziyo kungakhuphula umzimba uma usebenzisa umzimba. Abanye ochwepheshe bakholelwa ukuthi ukuzivocavoca kwe-aerobic kukhuthaza nokuphumula kwesimiso samathambo amahora ambalwa, njengoba imisipha ishisa amakholori ukuze alulame futhi azilungise.
Ukwandisa umphumela weThermic we-Food You Eat
Ukuphumula izinga lokunciphisa umzimba kukhulisa ngokuphindwe izikhathi ezimbili kuya kathathu ngemva kokudla amaprotheni ngokumelene nama-carbohydrate namafutha. I-digesting complex, i-fibre-high fibre carbohydrate efana ne-high-fibre imifino kanye okusanhlamvu kutshisa amakholori amaningi kunama-carbohydrate alula. Ungakwazi ukwandisa umphumela we-thermic wezinto ozidlayo ngokugxila kumaprotheni wekhwalithi, izithelo eziphezulu ze-fiber nemifino, kanye nokudla okusanhlamvu okuphezulu okwenzeka ngezikhathi ezithile.
Izwi kusuka
Uma umzimba wakho unesidingo kunokuba wawulindele, ungase ufune ukuhlola ukulinganisa ngokuqondile. Ukuhlolwa kwe-RMR usebenzisa amadivaysi afana neDeFFit noma i-BodySpec ingahlola i-RMR yakho yangempela, futhi imiphumela ingakusiza ukuthi unqume ngokucophelela indlela engcono yokuqhubeka nokuhlela uhlelo lokulahlekelwa kwesisindo.
> Imithombo:
> "IHholo KD." Iyini Ukulahlekelwa Kwamandla Okudingekayo nge Unit Weight Loss? Umagazini wezwe jikelele wokukhuluphala (2005). 2008; 32 (3): 573-576. i-doi: 10.1038 / sj.ijo.0803720.
> Stefan GJA et al. "Ukulahlekelwa kwesisindo, ukugcinwa kwesisindo, kanye ne-thermogenesis eguquguqukayo." Am J Clin Nutrition May 2013 vol. 97 cha. 5 990-994
> Tremblay A, Chaput JP. "Ukunciphisa okunamandla ku-thermogenesis nokuphikisana nokulahlekelwa > amafutha emadodeni angakhululekile." Br J Nutriti. 2009 Aug; 102 (4): 488-92. i-doi: 10.1017 / S0007114508207245.
> Iphiko, R et al. "Isisindo sokuphumula kwesisindo isikhathi eside." Am J Clin Nutrition July 2005 vol. 82 cha. 1 222S-225S