Abinci don inganta metabolism

Da yawa daga cikinmu sun fara cin karo da abin da ke faruwa ne kawai idan suna da wata bukata ta gaggawa don sauke nauyi da sauri. Tabbas yana da ma'ana. Amma, shin kun san cewa ba kawai ƙimar asarar nauyi ba, har ma ingancin rayuwarmu ya dogara da ƙarancin aiki.

Amincewa da rayuwa a cikin rayuwar ɗan adam

An fassara daga Girkanci, kalmar “metabolism"Yana nufin"canji ko canji“. Shi kansa tsararren tsari ne waɗanda ke da alhakin sauyawar abubuwan gina jiki daga abinci zuwa makamashi. Sabili da haka, saboda godiya ne ga dukkan gabobi da tsarin da ke jikin mutum suna aiki cikin nasara, kuma a lokaci guda yana tsabtace kansa kuma yana warkar da kansa.

Bugu da kari, narkewar kai tsaye yana shafar aikin bautar cikin hanji, da kuma saurin shan abubuwan gina jiki. Wannan yana ba mu damar kammala cewa ba kawai ƙimar asarar nauyi ba ne, amma har ila yau rigakafin ɗan adam ya dogara da metabolism.

Abubuwan da ke shafar ƙimar rayuwa

A cewar masana ilimin abinci mai gina jiki, manyan abubuwan da ke shafar saurin rayuwa sune:

1. 1 abinci, mafi daidaitattun samfuran abinci waɗanda ke da tasiri kai tsaye akan metabolism;
2. 2 hydration, ko jikewa da jiki tare da ruwa;
3. 3 motsa jiki.

Abin sha'awa, lokacin da zaka rage yawan cin abincin kalori ko ka guji abinci mai maiko domin ka rage kiba, kana lalata aikinka ne. Bugu da ƙari, ƙwaƙƙwarar ƙwayar cuta a cikin irin waɗannan lokutan tana ƙarancin adadin kuzari da mai kuma yawanci yakan fara tara ƙarin “ajiyar”.

A sakamakon haka, mutum yana jin gajiya da fushi daga ƙarancin abubuwan gina jiki, kuma ƙarin fam ɗin ba ya tafiya. Wannan shine dalilin da yasa masana ilimin abinci mai gina jiki suka ba da shawarar mai da hankali kan motsa jiki, maimakon cin abinci, yayin lokutan asarar nauyi. Bugu da ƙari, don saurin saurin metabolism, ana buƙatar carbohydrates, sunadarai, mai da ma'adanai.

Af, daidai ne saboda kumburi wanda zai bar mutum ya daina shan sigari yana iya fara nauyi cikin sauri. An bayyana wannan ta gaskiyar cewa nicotine, shiga cikin jiki, yana saurin saurin metabolism. Idan ya daina malala, wannan aikin yana raguwa. Sabili da haka, likitoci suna ba da shawara a lokacin waɗannan lokuta don haɓaka kumburin ku ta hanyoyi marasa lahani, musamman, ta hanyar canza abincinku, bin tsarin ruwa da yin motsa jiki a kai a kai.

'Ya'yan itãcen marmari da kumburi

Wataƙila ɗayan mafi sauƙi kuma mafi kyawun hanyoyi don haɓaka ƙarfin ku shine gabatar da enougha fruitsan itace da anda berriesan itace cikin abincinku. Suna wadatar da jiki da bitamin da kuma ma'adanai, waɗanda suke taka muhimmiyar rawa wajen aiwatar da aikinsu ba ma kawai ba.

Ya zama cewa wasu masana ilimin gina jiki da sharadi sun rarraba dukkan berriesa fruitsan itace da berriesa berriesan itace a cikin ƙungiyoyi da yawa gwargwadon matsayin tasiri akan tasirin metabolism. Don haka, an ba da haske ga masu zuwa:

• 'Ya'yan itacen da ke cike da bitamin C… Wannan bitamin yana shafar matakin hormone leptin a cikin jiki, wanda hakan yana taimakawa daidaita tsarin ci da tsarin rayuwa. Wannan rukunin ya haɗa da: 'ya'yan itacen citrus, mangoro, kiwi, blueberries, strawberries, avocados, tumatir.
• 'Ya'yan itace tare da babban abun ciki na ruwa - kankana, kankana, cucumbers, da sauransu. Suna kansar da jiki da ruwa wanda sinadarin metabolism ya dogara da shi.
• Duk wani 'ya'yan itacecewa zaka iya samu. Mai haske da launuka, dukansu suna ƙunshe da carotenoids da flavonoids, kuma, tare da hormone leptin, suna taimakawa wajen saurin saurin aiki.

Manyan abinci 16 don inganta metabolism

Oatmeal shine cikakken karin kumallo mai daɗi. Tare da babban adadin fiber a cikin abun da ke ciki, yana taimakawa haɓaka aikin hanji da haɓaka metabolism.

Green apples. Kyakkyawan zaɓi na abun ciye-ciye tare da adadi mai yawa na bitamin, ma'adanai da fiber.

Almond. Tushen lafiyayyen ƙwayoyi waɗanda zasu iya taimakawa saurin bugun ku yayin amfani da shi cikin matsakaici.

Green shayi. Kyakkyawan abin sha tare da babban abun ciki na flavanoids da catechins. Wannan na baya ne ke taimakawa jiki yakar cututtuka da yawa, gami da cutar kansa. Hakanan suna da sakamako mai kyau akan aikin tsarin juyayi. Bugu da ƙari, yana ƙunshe da maganin kafeyin, wanda ke saurin saurin aiki.

Kayan yaji kamar kirfa, curry, black pepper, mustard tsaba, ginger, da barkono cayenne. Ta hanyar ƙara su zuwa manyan abinci, kuna hanzarta haɓaka metabolism cikin rabi. Bugu da ƙari, kayan ƙanshi suna daidaita matakan sukari na jini, suna rage ci kuma suna lalata jiki.

Alayyafo. Babban adadin bitamin B da ke ciki yana da tasiri mai kyau akan yanayin ƙwayar tsoka. Dangane da masana kimiyya, ƙimar metabolism shima ya dogara da shi.

Lemun tsami. Masana harkar abinci sun ba da shawarar ƙara lemun tsami a cikin ruwan sha. Wannan zai wadatar da jiki tare da bitamin C kuma inganta aikin ƙwayar gastrointestinal.

Kokwamba. Bayar da tushen ruwa, bitamin, ma'adanai da fiber, yana taimakawa tsabtace jiki da haɓaka metabolism.

Duk irin kabeji. Ya ƙunshi bitamin B, C, fiber da alli, akan wadatar abin da metabolism da rigakafi ke dogara.

Kayan kafa Suna taimakawa wajen inganta aikin sashin gastrointestinal da kuma saurin saurin metabolism.

Kofi shine abin sha tare da babban abun ciki na kafeyin wanda zai iya haɓaka metabolism sosai. A halin yanzu, yana da mummunan tasiri akan hanta kuma yana haɓaka kawar da ruwa daga jiki. Don gujewa sakamako mara kyau, masu ba da abinci sun ba da shawarar shan ƙarin kofuna na ruwa 3 ga kowane kofi na kofi.

Jingina nama. Turkey, kaza, ko zomo za su yi. Yana da tushen sunadarai da fats waɗanda ke inganta lafiyar ƙwayar tsoka, wanda hakan yana shafar ƙimar metabolism. Masana ilimin abinci suna ba da shawarar dafa nama tare da kayan lambu da kayan yaji don cimma sakamako mafi girma.

Yogurt mai ƙarancin kitse shine tushen furotin, alli da magungunan rigakafi waɗanda zasu iya taimakawa inganta aikin ciki da saurin rayuwa.

Kifi. Ya ƙunshi adadi mai yawa na furotin, wanda ke da tasiri mai yawa akan metabolism. Kazalika omega-3 polyunsaturated fatty acid, wanda ke taimakawa wajen samar da leptin.

Ruwa abin sha ne wanda ke hana rashin ruwa a jiki don haka yana inganta metabolism.

Garehul. Ya ƙunshi thiamine, wanda ke hanzarta haɓaka metabolism.

Ta yaya kuma za ku iya hanzarta aikin ku?

Daga cikin wasu abubuwa, ilimin halittar jini, jinsi, shekaru, har ma da lokacin shekara suna shafar metabolism. A cewar masanin ilimin abinci mai gina jiki Lisa Kon, jiki yana daidaitawa koyaushe - na wani lokaci, abinci, salon rayuwa, da sauransu. Wannan yana nufin cewa maye gurbin yana ƙaruwa a wannan lokacin. "

Me yasa me yasa muke samun nauyi a lokacin hunturu, kuna tambaya? A cewar Lisa, a wannan lokacin kawai muna zama marasa ƙarancin aiki, muna ba da lokaci mai yawa a cikin gida, cikin ɗumi da ba wa jiki wata 'yar karamar damar ciyar da tarin calorie.

Bugu da kari, narkar da abinci kai tsaye ya dogara da ko mutum ya ci karin kumallo da safe. An bayyana wannan ta hanyar gaskiyar cewa an tsara jikin mutum na zamani kamar yadda jikin ɗan kogo yake, wanda rashin samun karin kumallo na nufin rashin abinci a yini. Wannan yana nufin buƙatar tara “ajiya” tare da kowane cin abinci na gaba. Kodayake lokuta sun canza, halayensa sun kasance kamar yadda suke.