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Kalmar “metabolism” takan kasance tare da yawancin labarai game da rasa nauyi. Kowa ya san cewa mai kyau metabolism (metabolism) na taimaka wa saurin kawar da nauyin da ya wuce kima. Saurin da jikinku yake sarrafa abincin da aka cinye, ƙananan haɗarin samun ƙima mai yawa. Koyaya, saurin saurin rayuwa ba wai kawai taimako mai kyau ba ne a cikin batun asarar nauyi ba, har ma lafiyar jikinku.
Canji na iya ba kawai hanzarta ba, amma kuma rage gudu. Don haka, abin da zai iya rage saurin metabolism?
Yadda za a rage saurin ku?
1. Ba don aikatawa ba
Idan kana so ka rage rawar jiki, manta game da horo. Musamman game da nauyi da shirye-shiryen HIIT. Kamar yadda kuka sani, an shawarci masu cin abincin suyi motsa jiki ba kawai sanannen ƙona adadin kuzari ba, har ma don hanzarta saurin kumburi, saboda tsananin motsa jiki yana kunna matakai na rayuwa a jiki. Motsa jiki na yau da kullun yana taimakawa saurin ƙarfin ku, amma idan kuna sha'awar wannan, zaku iya ware wasanni daga rayuwarsu.
2. Don cin furotin kaɗan
Yawan shan sunadarin jiki yana kashe karin adadin kuzari. Bugu da kari, furotin shine ainihin kayan gini na tsokoki. Babu motsa jiki ba zai taimaka muku samun yawan tsoka ba, idan baku cin furotin. Amma ta yaya wannan ke shafar metabolism? A huta ƙwayar tsoka ta ƙone karin adadin kuzarifiye da kitse mai nama, saboda haka yawan adadin tsokar jikinka zai zama da sauri. Wannan yana nufin cewa idan kuna son rage saurin metabolism, manta game da furotin da sauƙi akan carbs.
3. Ba bacci
Idan kana so ka rage karfin metabolism, manta da dogon bacci. Lokacin da kuka sami isashen bacci, jikinku zai fara bunkasa da karfi hormone cortisol (hormone damuwa), wanda ke lalata tsoka. Sabili da haka, rashin barci na yau da kullun yana haifar da rage ƙwayar tsoka, don haka jinkirta metabolism. Za ku yi barci ƙasa da sa'o'i 7-8 - yana ba da tabbacin kanku mai saurin narkewa.
4. Don zama a kan canza launin abinci
Hanya daya tabbatacciya don rage tasirin ku shine aiwatar da ƙananan abincin kalori (ku ci karancin adadin kuzari fiye da 20% na darajar yau da kullun). Me yasa rage cin abincin kalori mai jinkirin saurin metabolism Lokacin da kuka iyakance jiki a cikin abinci, zai fara ƙona kitse tare da ninki ninki biyu kamar yadda zakuyi tunani. Amma akasin haka yana jinkirta saurin metabolism, don haka karancin amfani don adana albarkatu don rayuwar yau da kullun. Kuma gwargwadon yadda kuke takurawa jikinku na abinci, gwargwadon yadda zai iya yin tsayayya da yaudarar kuzari.
5. Rashin cin wadataccen ruwa
Hanyoyin rayuwa suna faruwa tare da halartar ruwa kai tsaye, don haka lokacin da bai isa ya kwarara cikin jiki ba, ƙimar metabolism na raguwa. Da farko ruwa yana zuwa kula da mahimman gabobin: hanta, kodan, kwakwalwa, da metabolism - kawai da saura ka'ida. Sabili da haka, wata hanya ta rage saurin metabolism shine rage amfani da ruwa (tuna cewa kimanin kuɗin yau da kullun ga kowane mutum lita 1.5-2 na ruwa).
6. Rashin cin fiber
Don sarrafa zaren jiki jiki yana bayar da ƙarin kuzari, da narkar da shi a hankali, wanda ke taimakawa wajen kiyayewa ganiya matakin sikarin jini a kan dogon lokaci. Don haka idan kuna son rage jinkirin metabolism, rage yawan amfani da abincin da ke ɗauke da fiber: 'ya'yan itatuwa, kayan marmari, hatsi daga hatsi gabaɗaya, legumes, kwayoyi, tsaba. Af, rikodin abun cikin fiber shine bran.
7. Babu Abincin Abinci
Da gaske mai mahimmanci game da metabolism yana shafar abincin safe. Da safe jikinka ya farka, kuma tare da shi ya farka duk hanyoyin tafiyar da rayuwa. Babban burin karin kumallo shine don cika makamashi bayan rashin abinci na dogon lokaci kuma baya barin jiki ya fara aiwatar da catabolism. Karin kumallo ya kamata ya ba da kuzari na hoursan awanni a gaba wanda zai taimaka muku Farka da metabolism. Amma idan kuna da akasin hakan, wato don rage saurin metabolism, ku Abincin karin kumallo, kuna iya tsallakewa lafiya.
8. Kullum shirya ranakun azumi
Ayyukan da aka fi so da yawa daga masu cin abincin ba shi da lokaci don shirya kansu "zagorye", kuma don rage sakamakon sifar su, sannan ku shirya ranakun azumi. Idan kuna tunanin cewa wannan hanyar zata fi dacewa ku rasa nauyi, kuna kuskure. Amma don girgiza jiki kuma haifar da raguwa a cikin metabolism daga waɗannan bambance-bambancen, da alama. Jiki yana bada tabbaci ne kawai da kwanciyar hankali, amma ba lokacin da "ranar wofi - ranar da yawa ba."
9. Barasa
A amfani da abubuwan sha na barasa ko da a cikin ƙananan allurai jiki ba kawai yana jinkirin haɓaka metabolism ba amma kuma yana daina ƙona kitse ta amfani da makamashi daga ƙwayar tsoka. Bugu da ƙari, barasa yana rage samarwa na haɓakar girma, testosterone, wanda kai tsaye ke shafar yawan ci gaban tsoka. Don haka giya yana da matukar tsokanar jinkirin saurin aiki.
10. Tsallake abinci
Tsallake abinci yana haifar da rage saurin metabolism. Yawancin hutu a cikin abinci na iya zama yayin ranar aiki lokacin da yake da wuya a rabu da tsarin samarwa. Amma lokacin da jikin baya karbar abinci na dogon lokaci, ya hada da aiwatar da tanadi kuma yana yaudarar metabolism. Idan kuna yawan yin dogon hutu a cin abinci da kuma tsallake abinci, kuna jinkirin maganin da kuka bayar.
Idan kana so ka rage karfin metabolism, zaka iya bin waɗannan nasihun. Amma idan kuna so ku rasa nauyi, yi ƙoƙari kuyi aiki akan hanzarin hanyoyin musanya.
Duba kuma: Gina Jiki a wasanni. Gaskiya game da abinci da dacewa.