Yadda za a karya up da metabolism (Kunna). rayuwa siffofin

Mutane da yawa sun ji shi ne wata ila cewa wani mutum ya ci, nawa da ya so kuma ba samun nauyi, da kuma sauran da aka samun nauyi ba tare da wuce kima amfani da abinci. Wannan ba abin mamaki bane. Duk da al'amarin a cikin metabolism da kuma sauri. A cikin labarin, mukalli a ra'ayi. Koyi kuma yadda za a "overclock" da metabolism.

terminology

A metabolism na jiki ne mai metabolism wanda za a iya samun wani daban-daban gudun. Bari mu bincika mafi musamman da metabolism. Abin da ke shafar metabolism? A jikin biochemical halayen faruwa, a cikin abin da aiwatar aiki da adadin kuzari tuba zuwa makamashi. A jima da wannan zai faru da mafi alhẽri. Hankali kantin sayar da mai da aka adana adadi. Conversely, ƙananan da metabolism, da mafi m aka ajiye, kamar yadda aka sannu a hankali tunawa. Wannan halin da ake ciki shi ne ba kawai detrimental ga kama, amma kuma Yanã tafka magudi a cikin daban-daban gabobin da kuma tsarin. Don hana wadannan ba a ke so illa, shi wajibi ne su san yadda za su tarwatsa metabolism.

Abubuwan da tasiri cikin kudi na musayar

1. Age. A wani matashi, metabolism faruwa da yawa fiye da a cikin tsufa. Wannan yana nufin cewa a cikin shakka daga rayuwa kudi tayi. Da mazan mutum, da wuya za a rabu da mu wuce haddi nauyi.
2. Paul. A mata, da metabolism ne hankali fiye da na maza. Wannan rinjayar da hormone testosterone, taimako a cikin ginin da kuma rike tsoka taro. Tsokoki zai fi dacewa ciyar more makamashi domin rayuwa da al'ada aiki na sabanin m yadudduka.
3. Gadar hali. Rayuwa cuta za a iya gaji, saboda kwayoyin matsalar aiki na samfur.
4. Thyroid cuta taimakawa wajen rage a rayuwa kudi.
5. Height da jiki nauyi. A mafi girma da nauyi na mutum, da karin makamashi da aka kashe domin rayuwarsa. Daga wannan shi ya bi cewa metabolism ne sauri na manyan mutane.
6. Aiki. A lokacin da ka motsa jiki da bukatar makamashi ƙaruwa. Haka kuma, da rayuwa kudi ne muhimmanci mafi girma a cikin aiki da mutum.
7. Danniya. Juyayi, ciki da danniya rage rayuwa kudi. Wadannan yanayi ma azumi, kuma barci rashi.

Sanin sama dalilai, yana da sauki ga gane yadda za a karya up da metabolism a yanayin da ake ciki.

Lissafi na rayuwa kudi

Ya fara nuna yadda ya karya up da metabolism, kana bukatar ka san ta gudu. Don lissafi da matakin na metabolism a sauran lokaci (RMR), dole a yi amfani da dabara da cewa shi ne mafi daidai. A lissafi aka yi amfani da girma kudi, nauyi, shekaru.

• Ga mata: RMR = 9,99 x nauyi (kg) + 6.25 x Height (cm) - 4,92 x shekaru - 161.
• Domin maza: RMR = 9,99 x nauyi (kg) + 6.25 x Height (cm) - 4,92 x shekaru + 5.

RMR ne dole kullum da ake bukata na adadin kuzari ga jiki ya huta. Don lissafi da kullum index kamata ya yi la'akari da jiki aiki.

gyara na rage cin abinci

Idan mutum ba shi da wani cututtuka da kuma munanan bi nauyi ne ba wuya, idan kun lissafi da kullum adadin kuzari. Wadannan bayanai suna nuna a kan kayayyakin. Kalori rubuta musamman a duk kayayyakin amfani a kowace rana. A lissafi ne yake aikata ta amfani da musamman alluna (su za a iya samu a cikin jama'a yankin). Kowace rana, ya kamata ka gwada ba su wuce rabon na da adadin kuzari da ake bukata.

Yadda za a karya up da metabolism?

Babban Hanyar kara rayuwa kudi - na yau da kullum jiki aiki, a lokacin da tsoka da ginin. A lokaci guda jan more iko. Alal misali, mai kuma tsoka nama ya ƙone 20 kcal per day kuma 70-100 kcal, bi da bi. Sport kaya inganta jini wurare dabam dabam, qara kudi na numfasawa da zuciya rate, da adadin kuzari ƙone sauri, da kuma metabolism gudãnar up. Babban abu ne cewa jiki aiki da aka gudanar a kowace rana, zai fi dacewa da yamma, amma ba daga baya fiye da sa'o'i uku kafin lokacin kwanta barci. Lokaci mafi kyau domin wannan - 18.00-19.00 hours. Batun shi ne cewa haka mutane kara da mita na ƙãra metabolism. Babban abu ne ba a yi amfani da dukan abun da ake ci. A sakamakon haka, da rayuwa kudi da aka rage muhimmanci, jiki ne tsautsayi, shi ne ragae saukar da duk matakai.

Lokacin da wani mutum ya koma sake su saba rage cin abinci, fats fara tara "a ajiye" a cikin nau'i na adibas. A wannan hanya jiki amsa ga tilasta yunwa kuma yayi kokarin reinsure kansu. A cikin wancan, ya ta'allaka ne da amsar tambayar, me ya sa bayan da abinci da mutane samun kitse more. Yana dole ne a tuna da cewa yunwa da overeating rage kudi na metabolism, don haka kana bukatar ka ci kananan, m abinci. Bugu da kari, a bãyar da jingina da kyau Figures - Hearty karin kumallo da kuma da zaran abincin dare. Daga cikin wadansu abubuwa, shi ne shawarar don samun isasshen barci ne mafi kusantar su tafiya, je ga wani tausa, sauna. Wannan kuma taimaka don tabbatar da wata al'ada kudi na metabolism.

"Muhimmin" kayayyakin

Bayan tsakiyan nonon abinci jiki yana amfani da wani adadin na makamashi. Domin nagarta sosai tarwatsa metabolism, akwai buƙatar ka kai ga ci kiwo kayayyakin, kifi, Boiled ko gasa form, ramammu nama, wani omelet ko digãdigansa, qwai. Har ila yau kara da kudi na metabolism da abinci tare da Omega-3 (m acid), fiber, bitamin _B6, aidin. Bugu da kari, shi ne shawarar ci kullum daya lemun tsami da kuma garehul, kamar yadda 'ya'yan itatuwa Citrus ayan ƙona kitsen. Har ila yau, taimaka wa metabolism matakin na kore shayi da kayan yaji.

mai metabolism

Akwai hanyoyi da dama don konewa daga gare ta.

1. Kana bukatar ka ci kadan kuma sau da yawa, hada wannan manufa tare da m motsa jiki.
2. Wajibi ne a saka idanu aiki na hanta, kamar yadda samar da enzymes enzymes. Godiya ga ayyuka na ta Kwayoyin ne mai kyau metabolism na bilirubin.
3. Jiki aiki ya zama wani dogon lokacin da (a kalla daya hour), kamar yadda da farko ƙone sukari a cikin jini, sa'an nan mai.

A metabolism na microorganisms

Wadanda ko wasu m matakai da faruwa a kwayoyin sa up metabolism. A sakamakon karshen kayayyakin da wadannan matakai suna kira metabolites. Wannan irin halin da tsarin da kuma makamashi metabolism. Wannan shi ne saboda cewa metabolism na kwayoyin ne da za'ayi a cikin biyu daban-daban da kuma, a lokaci guda, uniform matakai: anabolism da catabolism. Lokacin da anabolism metabolism faruwa tare da free makamashi sha. A wannan yanayin jan mun gwada da kananan adadin gina jiki abu. Catabolism lura da makamashi saki tsari. Yana jan wani gagarumin adadin substrate. Sanyata da makamashi metabolism ne sosai bambancin. A kwayoyin iya amfani da wani babban adadin kwayoyin da inorganic mahadi a matsayin babban makamashi Madogararsa. A kwarara makamashi musayar wuce sanyata da take kaiwa zuwa gagarumin gyare-gyare a cikin yanayi, don haka babban mayar da hankali ne wajen nazarin wannan musamman tsari. Da karfinsu na wadannan nau'o'i guda biyu na metabolism damar kadan canji su kamanta sikelin da suka dogara a kan wasu yanayi.