Indlela kukukhawulezisa imetabolism?

Ngaphambi uzama ukujonga ukukhawulezisa indlela up ukutshintshiselana izinto emzimbeni, kufuneka kuqala ufumanise ukuba yintoni ebangela ukuba isantya phantsi. Izizathu zale meko, kusenokubakho ezininzi:

• yofuzo;
• ubudala;
• features umzimba;
• izifo hormone;
• uhlobo luvo.

Ngokuqhelekileyo, asingabo bonke oonobangela zilungiswe nezisombululo zazo azisoloko kukuxelela indlela ukubaleka somzimba wakho, kodwa kufuneka bazame ukugqibezela alulame. Ngaphezu koko, indlela unyango kufuneka ibe ebanzi, lo gama ukusebenza yayo liphezulu kakhulu.

Injongo yethu kukuba ukuchaza iindlela ezisisiseko, ukusetyenziswa apho kusaza incedisane nethe emzimbeni:

1. Enye indlela kahle eliphezulu kukwandisa isixa mass kwezihlunu. iiseli Muscle babe umsebenzi leyo amaxesha asibhozo ngaphezu ngamanqatha. Ngoko ke, kwimo yokuphumla, zizitshise calories okuninzi ngaphezu wokugqibela. Ngaphezu koko, ukuphucula ukomelela yemvelo umsebenzi efanelekileyo zonke iintlobo zomsebenzi anaerobic (ukubaleka, ukukhwela ibhayisikile, ehamba (kuquka ezemidlalo), ukuqubha).
2. Khumbula ukuba isiphumo omkhulu ngokohlobo uqeqesho anaerobic ikhona iiklasi xa rhoqo kuphela. Kuba kangangoko, kufuneka uqinisekise ukuba izinga intliziyo ngexesha msebenzi kwisithuba 70% ye inkulu ixabiso layo (inqanaba izinga lentliziyo eliphezulu: 220 - inani leminyaka = rate intliziyo yakho ephezulu indawo). Kulo mzekelo, i ephezulu metabolic.
3. Musa ukulibala ukuba isidlo sakusasa. Ukuze kukhawuleziswe nethe emzimbeni, kuyimfuneko ngokupheleleyo isidlo ntsasa nganye. Emzimbeni, nto leyo akamkeli ukutya ebusuku, oko ukucola utshintshiselwano izinto. Ukuba awutyi isidlo sakusasa ngokwaneleyo, iiseli isantya umsebenzi labo ze baqalise yande amafutha reserve.
4. Ukutya kufuneka kube rhoqo kunye iqhezu. Ukutya, ibalekisa ukutya, kubandakanya ukutya rhoqo. Ukuba umzimba ixesha elide akuthethi ukufumana ukutya, yena uqala ukuya kungena imo yindlala, nto leyo leyo imenza nethe. Khumbula ukuba ukutya ukutya, wena musa ukusika ubungakanani calories ukuba zingena emzimbeni wakho: njengoko umthetho, abantu badla ngaphantsi xa uyenza rhoqo. Kanye okungcono - ukwahlulwa zokutya ezintathu ezinkulu ezintandathu.
5. Ukutya ekuyo kumele ibe yechanekileyo. Malunga nama-25-30% yokudla kufuneka ibe kukutya protein (amaqanda, inyama yenkuku, itshokolethi emnyama, walnuts), nto leyo ikhawulezisa nethe. Kwakhona, njengoko nethe le iza kuba kabini ngosuku ukusela iti eluhlaza. Ukudla kwakho kufuneka ibe ezininzi iimveliso eziqulathe ifayibha. Body ubaphulelayo, ukuchitha calories.

Iimveliso kakhulu efanelekileyo eya kunceda kukukhawulezisa nethe emzimbeni - nto kwaselwandle (ingakumbi iintlanzi), iitumato, amaqunube (ingakumbi iiblueberries), phantse zonke iziqhamo kunye nezityalo.

Sela ezininzi iziselo. Xa umzimba ulahlekelwa fluid, kunciphisa umyinge pathways ngokusebenzisa ifuthe lobushushu emzimbeni. Xa iiseli emzimbeni, ubushushu bomzimba buyehla, kudaleke iiseli ukugcina ngamanqatha.

Imali ngokupheleleyo ulwelo osetyenzisiweyo -primerno neelitha 2.5 ngosuku. Kwaye, ukuba usele amanzi abandayo, oku kuyanceda ukwenza iinkqubo pathways: umzimba kufuneka ukusebenzisa amandla entweni ukuphakamisa iqondo lobushushu kuni usela iziselo. Noko ke, oku akuthethi ukuba amanzi kufuneka ibe ice: Musa ukulibala ukuba kusoloko kukho ingozi yokuba angina.

Into yokugqibela ukuba uqaphele: Ukuba umbane indlela yakho idibana zonke iimfuno, ubunzima umzimba lifinyele, kuyimfuneko kukujongana ukuya endocrinologist. Kusenokubakho iingxaki kunye ingaba lengqula.