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Ba za mu buɗe Amurka ba idan muka ce metabolism yana raguwa cikin shekaru. Gaskiya ne, abu ɗaya ne ka karanta game da wannan axiom, wani kuma ka dandana shi da kanka. Da kaina, ba ma so mu jure wa wannan yanayin, wanda shine dalilin da ya sa muka samo hanyoyi don kowane zamani da za ku iya hanzarta metabolism.
Tare da shekaru, yana zama da wuya a gare mu mu rasa nauyi. Kuma duk saboda metabolism accelerated a cikin matasa yana ci gaba da raguwa…
Tabbas, lokacin da kuke ɗan shekara goma, kuna iya cin soyayyen cutlets na kakarku kowace rana ba tare da lamiri ba, kuma ku ɗora kukis kafin ku kwanta, kuna wanke tare da Duchess. Kuma babu komai a gare ku. Maimakon haka, iyaye ko kaka ɗaya, ba shakka, na iya yin gunaguni, amma ƙarin centimeters ba su yi ƙoƙarin daidaitawa a kan kwatangwalo ba.
Abin takaici, kwanakin nan sun ƙare. Shekaru XNUMX bayan haka, kuna jin tsoron cin ƙarin burodi, kuma a lokacin hutu ana tilasta muku ku hana kanku jita-jita na gida. Ko da cin abinci kamar da, za ku iya samun nauyi a hankali, kuma, bayan cin abinci, lura cewa ba ku rasa nauyi da sauri kamar da.
A cewar likitoci, kowane mutum yana fara raguwa a cikin shekaru daban-daban.
Ga mafi yawan, wannan tsari yana farawa kusa da talatin, kuma ga wasu masu sa'a - a arba'in. A kowane hali, babu wanda yake so ya sami "buoy rayuwa". Karanta kayanmu akan yadda zaku hanzarta metabolism ɗin ku a cikin shekaru daban-daban na rayuwar ku, kuma don zama daidai, yadda zaku hanzarta metabolism.
Yadda za a hanzarta metabolism a cikin shekaru 20-30
Masu ilimin abinci mai gina jiki sun ce a wannan shekarun mutum yana da mafi sauri metabolism (sai dai idan, ba shakka, kirga yara). A wasu kalmomi, jikinka yana ƙone calories yayin da kake aiki kawai a kwamfuta, kallon fim ko karanta littafi. Bugu da ƙari, da yawa ba su da nauyin nauyin kowane wajibai, don haka suna da lokaci don rayuwa mai aiki. Bugu da kari, samuwar kashi yana daukar shekaru ashirin da biyar, wanda kuma yana bukatar kuzari daga jiki.
Yawancin 'yan mata a cikin shekarun su ashirin suna iya samun damar cin abinci mara kyau sau da yawa saboda saurin haɓakawar su.
Koyaya, salon zaman kashe wando da yawancin matasa ke rayuwa a ciki yana da tasiri ga lafiyarsu. Ba mu magana game da matsala baya da ciwon kai - game da wannan wani lokaci - amma game da gaskiyar cewa, ya juya, saboda wannan, metabolism yana raguwa.
A ashirin da takwas, kun lura cewa ba za ku iya cin pizza na kwanaki da yawa ba kuma kada ku yi nauyi kamar da.
Koyaya, kai matashi ne kuma zaku iya gyara abubuwa cikin sauri. A cewar likitoci, a wannan shekarun, ya isa a fara cin abinci daidai da motsa jiki akai-akai. Wannan zai isa don hanzarta metabolism da mayar da slimness zuwa adadi.
Yadda za a hanzarta metabolism a cikin shekaru 30-40
Likitoci sun ce ƙimar metabolism kai tsaye ya dogara da adadin ƙwayar tsoka: gwargwadon akwai, da sauri metabolism da ƙarin adadin kuzari da jikin ku ke ƙonawa yayin hutawa. Matsalar ita ce bayan shekaru talatin, yawan ƙwayar tsoka ya fara raguwa, yana rikidewa zuwa mai. Idan ba ku motsa jiki ba, da gaske kuna sanar da tsokokin ku cewa ba kwa buƙatar su, don haka kuna rasa kashi ɗaya cikin ɗari na wannan nau'in kowace shekara. Idan ba ku je gidan motsa jiki ba tukuna, to lokaci ya yi da za ku fara. Cardio, kamar shekaru goma da suka gabata, ba zai ƙara yin ceto ba - horo ne kawai zai taimaka wajen gina ƙwayar tsoka. Bugu da ƙari, samar da hormone girma yana raguwa sosai, wanda kuma yana shafar ƙimar metabolism. Labari mai dadi shine cewa ƙarfin horo na iya taimakawa jikin ku don samar da wannan hormone.
Ƙarfafa horo yana taimakawa ba kawai gina tsoka ba, amma har ma saki hormone girma
Kuma, ba shakka, kuna buƙatar kula da abincin ku a hankali. Sha ruwa mai yawa da ƙarancin kofi, kuma ku haɗa da ƙarin furotin da kayan lambu a cikin abincin ku. Likitoci sun dage cewa a cikin wannan shekaru goma ne za ku yanke shawarar da ke da sakamako na dogon lokaci. Likitoci suna roƙon kada a ɗauke su tare da tsauraran abinci.
Idan yana da shekaru ashirin irin wannan dabarar da gaske yana sa jiki ya ragu cikin girman, to, a cikin talatin zai shiga cikin yanayin kiyaye makamashi kawai.
A ƙarshe, koyi sarrafa damuwa. A matsayinka na mai mulki, wannan shekaru goma shine mafi yawan damuwa a rayuwa: aiki, yaro, ko watakila dangantaka mai matsala na iya sa ka ji tsoro kullum. Koyaya, danniya na yau da kullun yana haɓaka matakin cortisol da insulin a cikin jini, kuma a kan bangon yanayin sannu a hankali yana raguwa, wannan na iya haifar da mummunan sakamako ga adadi.
Yadda za a hanzarta metabolism a cikin shekaru 40-50
A wannan shekarun, abincin da kuka ji daɗin rayuwarku gaba ɗaya ya zama babban abokin gaba. Yanzu ba kawai game da asarar tsoka ba, har ma game da rage matakan hormones progesterone da estrogen. Ɗayan nau'i na estrogen, estradiol, yana raguwa sosai kafin menopause. A halin yanzu, shi ne wanda ke taimakawa wajen daidaita metabolism, idan ya cancanta, hanzarta metabolism kuma yana shafar nauyi.
A kowane zamani, kuna buƙatar saka idanu akan abincin ku.
A wannan shekarun, kuna buƙatar mayar da hankali kan abinci mai kyau. A cewar masana, idan kuna motsa jiki akai-akai, to, ku rage yawan adadin kuzari da adadin kuzari ɗari da hamsin, idan kuma ba haka ba, da ɗari uku.
A lokaci guda, kuna buƙatar haɗawa a cikin abincinku abinci mai wadatar phytoestrogens - analogues shuka na hormones na jima'i na mata.
Flax tsaba, sesame tsaba, tafarnuwa, busasshen 'ya'yan itace, hummus, da tofu na iya dan kadan ƙara estradiol matakan da haka hanzarta your metabolism. Kuma, ba shakka, babu wanda ya soke dakin motsa jiki. Tabbas, yin kowane irin wasanni zai taimaka muku ƙona adadin kuzari, amma motsa jiki mai ƙarfi ne kawai zai iya hanzarta metabolism.
Yadda za a hanzarta metabolism a cikin shekaru 50-60
A cikin shekaru hamsin da biyar, matsakaicin mace yana samun kimanin kilo takwas - duk wannan shine mai, wanda ya zama ƙwayar tsoka a tsawon lokaci. Bugu da ƙari, idan ba ku kula da abincin ku ba, wannan adadi na iya zama mafi girma. A cewar likitoci, matsakaicin shekarun da mata ke shiga al'ada shine shekaru hamsin da daya. Estrogen da progesterone, matakan da suka riga sun yi ƙasa a cikin shekaru goma da suka gabata, ba a samar da su kwata-kwata. Wannan yana haifar da raguwar ƙasusuwa, har ma da saurin asarar ƙwayar tsoka kuma, a sakamakon haka, nauyin nauyi.
Kuna iya hanzarta metabolism bayan menopause.
Likitoci suna ci gaba da maimaitawa: Kar ka manta game da horon ƙarfi! Tabbas, zaku iya tunanin cewa zasu iya cutar da haɗin gwiwa da suka rigaya, amma halin da ake ciki shine akasin haka. Nauyin nauyi na yau da kullun yana ƙara yawan kashi, yana rage haɗarin osteoporosis, kuma yana rage haɗarin cututtuka na yau da kullun (kamar nau'in ciwon sukari na XNUMX), cututtukan zuciya da jijiyoyin jini, da arthritis.
Yin haka, yana da mahimmanci don ƙara yawan furotin da ake cinyewa don hana ƙarin asarar tsoka.
Don hanzarta tafiyar hawainiya, masana suna ba da shawarar cin furotin gram ɗaya zuwa ɗari biyu a rana. Bisa ga sabon bincike, babu wani abu da za a samu kawai daga kayan dabba. Wanene zai yi tunani, amma wannan zai kara yawan asarar tsoka! Likitoci sun ba da shawarar kula da furotin kayan lambu: legumes, kwayoyi da namomin kaza.