Duniyar mace > Ciwon sukari

Sau da yawa, gajiya mai yawa, nauyi a cikin jiki da kuma wuce kima nauyi sune alamun jinkirin aiki. A matsayinka na mai mulki, adadin na rayuwa na iya dogaro da yanayin gado. Amma ba tare da la'akari da wannan ba, ana iya rinjayar metabolism ta hanyar ɗaukar ba kawai motsa jiki ba, tafiya kullun cikin iska mai tsabta, yawanci da ƙananan abinci a cikin girma, amma kuma gabatar da abinci mai kyau a cikin abincinku.

Me yasa kuke buƙatar hanzarta metabolism

Da sauri metabolism, jiki da sauri jiki zai sami makamashi daga samfuran da aka cinye kuma zai yi sauri cikin duk mahimman matakai a matakin salula.

Yin haɓaka ma'adinin zai hanzarta aiwatar da asarar nauyi da cire gubobi daga jiki, wanda hakan zai taimaka inganta yanayin fata, fata da gashi. Tare da hanzari na metabolism, ba zai zama da wahala ba a sami sakamako na bayyane da kwanciyar hankali lokacin rasa nauyi, zai taimaka don samun jituwa a cikin jiki da samun ingantacciyar lafiya na dogon lokaci.

Metabolism Hanzarta Kayayyakin

Ruwa yana kara karfin jiki

Tare da rashin ruwa a cikin jiki, tafiyar matakai na rayuwa nan da nan rage gudu, salts, da gubobi suna tarawa, hanyoyin kwantar da hankali suna zama da sauri, kuma abubuwa masu cutarwa ga jikin mu suna tarawa.

Gushewa shine makiyin metabolism kuma aboki na karin fam. Gilashin tabarau a rana mai tsarkakakken ruwan sha zai magance wannan matsalar.

Berries da 'ya'yan itatuwa

Beriki da 'ya'yan itatuwa suna dauke da sinadarai masu yawa, fiber, carbohydrates, waɗanda ke motsa metabolism kuma suna da ƙoshin mai, ana iya cin su kuma ba tunani game da cutar da adadi.

Suna ƙunshe da sukari na halitta, wanda zai iya zama kyakkyawan gurbi ga kayan zaki da kuma saturate idan kana son cin abinci mai kalori mai cutarwa. Zai dace a kula sosai da:

Ba wuri na ƙarshe akan fa'idodin da ke cikin wannan jerin abubuwan ne ke gudana daga berry ba, musamman blackcurrant, cranberry, blackberry.

Daga cikin su, ya dace a haskaka da yawa “zakarun” da za su iya taimaka wa jiki hanzarin metabolism a cikin ɗan gajeren lokaci:

Seleri, alayyafo, bishiyar asparagus,
Wake
Zucchini, cucumbers.

Kayan lambu, musamman waɗanda aka jera, suna da ƙididdigar ƙananan glycemic index, wanda ke nufin cewa samun ƙarin fam ta cin su ba abu ne mai wuya ba.

Protein: Kayan low-kalori da kifi

Abubuwan da ke kunshe da furotin masu yawa yakamata su kasance cikin abincin ba kawai don hanzarta haɓaka metabolism ba, har ma don kiyaye daidaitaccen aiki na jiki, saboda furotin abu ne da babu makawa don ingantaccen aiki na jiki.

Idan babu furotin, haka kuma ba tare da ruwa ba, ba shi yiwuwa ya aiwatar da matakai masu mahimmanci a matakin salula.

Ana samun abinci mai mahimmanci na furotin a cikin nama, kifi da qwai.

Chicken, duck,
Lean alade da naman sa,
Turkawa mara fata
Waka.

Qwai ne mafi kyau duka kaji da danshi.

1. barkono mai zafi

Nazarin ya nuna cewa amfani da barkono mai zafi yana haɓaka metabolism na aƙalla 25%.

Gaskiyar ita ce abincin abinci mai yaji yana sa mu gumi fiye da yadda muka saba. Wannan shi ne saboda capsaicin - wani fili wanda ke shafar masu karɓar baƙin ciki a jiki. Yana kara karfin jini da kuma motsa jiki, yana haifar da jikinka yayi ƙona mai da sauri.

Don haka ina zan sami wannan capsaicin? Kuna iya samunsa a kowane nau'in barkono mai zafi, kamar su barkono, barkono, jalapenos, cayenne barkono, da dai sauransu.

2. Duk hatsi: oatmeal da shinkafa mai launin ruwan kasa

A cikin ingantaccen abinci, hatsi da hatsi daban-daban suna kasancewa koyaushe. Kuma akwai dalilai na wannan. Hatsi duka, kamar alkama, hatsi, shinkafa, ko masara, suna da yawa a cikin abubuwan gina jiki da kuma ƙwayoyin carbohydrates masu rikitarwa waɗanda ke haɓaka metabolism kuma suna daidaita matakan insulin.

Amma tuna cewa matakan insulin marasa kyau suna da kyau ga jiki kamar yadda yayi yawa. Domin irin wannan rashin daidaiton sunadarai ya gaya wa jiki cewa dole ne ya adana mai. Sabili da haka, kamar yadda suke faɗi, komai yana da kyau a cikin matsakaici, zaku iya wuce shi da ingantaccen abinci.

Abubuwa masu nauyi asara mai amfani waɗanda ke haɓaka metabolism

Idan kun bi daidaitaccen tsarin abinci kuma kuyi aiki akai-akai ko yin wasu motsi koda sauki, amma har yanzu ba ya rasa nauyi, gwargwadon yadda kuke so, yi ƙoƙarin hanzarta haɓaka metabolism ta hanyar haɗawa da abinci mai zuwa (da abubuwan sha) a cikin abincinku.

Wataƙila kun karanta fiye da sau ɗaya kuma ku san cewa ruwa yana da mahimmanci a cikin asarar nauyi mai kyau. Ana iya faɗi cewa wannan shine mafi mahimmancin kayan abinci a kowane menu mai lafiya. Af, ku tuna tsarin da ruwa daga sunadarai? ...

Kyakkyawan tsohuwar H2O ba kawai zata iya cika ka ba lokacin da akwai tunanin yaudarar abinci. Ruwa yana kuma taimaka ƙona adadin kuzari.

Cibiyar Nazarin Lafiya ta Amurka a cikin binciken daya nuna cewa shan ruwa kawai 0.5 na ruwa na iya haɓaka metabolism da kashi 24% - 30%, kusan awanni 1.5.

Sabili da haka, zaka iya ƙoƙarin sha wannan adadin ruwa kafin kowane abinci, rabin sa'a kafin cin abinci. Wasu suna jayayya cewa ga wasu mutane wannan yana ba ku damar rasa nauyin 44% fiye da tsawan mako 12 fiye da mutanen da ba su.

Baya ga ƙona kitse, ruwa yana haɓaka hankalinka na cikakke, don haka kar ka cutar da shi.

2. Ganyen shayi

Ganyen shayi na daya daga cikin abubuwan dana fi sha. Lokacin da aka rasa nauyi, sai ya taimaka min 100%. Wannan shine mafi kyawun abin sha don ƙona kitse.

Misali, shafin shayi ya ce a tsakanin nau'ikan shayi, koren shayi don asarar nauyi ya fi tasiri. Yana inganta metabolism, yana kara hanzarta tafiyar matakai da kuma cire gubobi da gubobi daga jiki. Don haka, ana rage nauyi a zahiri ba tare da cutar da lafiya ba har ma da fa'ida.

Hakanan an san cewa aiwatar da nauyi a kan koren shayi na faruwa ba kawai saboda ingantaccen metabolism ba. Ganyen shayi na fitar da ruwa mai yalwa a jiki ta hanyar lalura mai laushi.

Tabbas, zan zama mai gaskiya, shayi ba zai taimaka maka ƙona yawancin adadin kuzari ba, amma ƙarin adadin kuzari 50 zuwa 60 yana da sauƙi. Kuma a cikin haɗuwa tare da wasu abinci waɗanda ke ƙona mai, wannan tsari zai haɓaka sosai.

Dangane da rayuwa-sama, shayi na kore yana dauke da catechins. Waɗannan sune magungunan antioxidants masu ƙarfi na asali na shuka, wanda ke ba da gudummawa ba kawai don haɓaka metabolism ba, har ma suna da mahimmanci a cikin rigakafin cututtuka da yawa na tasoshin jini, zuciya da sauransu.

Ganyen shayi muhimmin abin sha ne wajen inganta lafiyar jiki da rasa nauyi!

Duk mai son maganin kafeyin daga kofi yanzu zai yi tsalle don murna. Wannan ya zama kamar abin da muke buƙata kawai. Bayan haka, maganin kafeyin yana taimakawa wajen haɓaka metabolism.

Wannan shine abin sha wanda zai ba ku damar hanzarta metabolism da sauri-wuri da safe.

Kuma akwai shaidar hakan ...

Binciken daga Jaridar Amurka na Cutar Niki ta Lafiya ya nuna cewa maganin kafeyin a cikin kofi yana haɓaka metabolism ba kawai a cikin waɗanda suke da kiba sosai ba, har ma a cikin waɗanda ba sa fama da wannan cutar.

Tabbas kofi wani lokaci yana da kyau. Koyaya, kada ku kasance da himma. Akwai muhawara da yawa game da irin kofi da za ku iya sha a kowace rana, amma ba a sami ainihin tabbacin ba.

Da kaina, Na sanya doka - kofuna waɗanda kofi biyu a mako. Wani zai iya shan ɗan kofi kaɗan. Amma da alama ya kamata kuyi tunanin cewa fiye da kofi ɗaya a kowace rana yana da lahani. Idan kana da wasu bincike kan wannan batun, bar bita a cikin bayanan da ke ƙasa.

Kuma ku tuna babban abu, idan muna magana game da kofi a matsayin samfurin lafiya, to bai kamata ku haɗa da wasu abubuwan sha da ke cike da sukari da ƙari ba a cikin wannan jerin samfuran lafiya. Ba za su iya rage takamaiman matakan rage yawan asarar nauyi ba, amma kuma suna shafar lafiyarku sosai.

4. Kayan kayan yaji

Cin barkono barkono na iya motsa nauyin nauyin ku a ƙasa.

Wadannan barkono, da yawa daga binciken sun ce, suna dauke da sinadarin da ake kira capsaicin, wanda aka tabbatar yana taimakawa rage ci da haɓaka mai mai.

Ana sayar da wannan kayan koda a cikin nau'ikan abinci kuma kayan abinci ne na yau da kullun a cikin abincin abinci na yau da kullun.

Studyaya daga cikin binciken ya nuna cewa cin kawai gram 1 na barkono ja chili yana rage yawan ci kuma yana ƙona kitsen mai a cikin mutanen da ba sa cin sa a kai a kai.

Koyaya, waɗanda ke cin su sau da yawa ba su da sakamako. Bayan wannan kuma, an lura da wasu abubuwa da yawa wadanda abinci mai yaji yana da matukar amfani ga aikin hanji da kuma wanke hanzarin hanji.

Ina kuma bayar da shawarar ƙarin koyo game da duk lafiyar lafiyar abinci mai yaji da kuma fahimtar dalilin da yasa abincin yaji yake da lafiyar jikinka.

5. Broccoli

Broccoli babban zaɓi ne don asarar nauyi.

Wannan shi ne saboda wannan kayan lambu mai tsire-tsire yana da karancin adadin kuzari wanda baza ku iya samun lafiya a kai ba. Amma wannan ba shine kawai fa'idodin da kuke samu ba ta cin wannan kayan lambu.

An cika shi da kayan abinci masu yawa. Ya ƙunshi fiber, wanda ke ba da gudummawa ga mafi yawan satiety. Kuma wasu ƙananan ƙwayoyin broccoli suna sanya wannan samfurin mafi amfani ga rasa nauyi.

Kamar yadda livestrong ya nuna, akwai wasu bayanai waɗanda ke nuna abubuwan da ake amfani da su na phytochemicals waɗanda ke da damar ƙona kitse.

Amma mafi ban sha'awa, 1 kofin yankakken broccoli yana da adadin kuzari 30 kawai. Duk da yake adadin adadin broccoli Boiled yana da adadin kuzari 54. Bugu da kari, raw broccoli zai ba ku cikakken bitamin C da K.

Hakanan kyakkyawan tushen folic acid, bitamin A, bitamin B-6 da sauransu. Tana da kwazazzabo.

Ina kuma bayar da shawarar ku karanta labarin game da fa'idodin broccoli da kaddarorinta masu cutarwa ga wasun ku. Hoto shi.

6. Man kwakwa

Ka tuna, ba haka ba da dadewa mun tabbatar muku da cewa man kwakwa yana daya daga cikin kyawawan mai kayan lambu. Ya ƙunshi babban adadin kuzari mai lafiya, wanda zai iya haɓaka metabolism ɗinmu zuwa cikakken sabon matakin.

Don haka, idan kuna son haɓakar metabolism ɗinku, zaɓi man kwakwa. Kamar yadda muka gani, man kwakwa baya fitar da maganin carcinogens yayin dumama, wanda zai taimaka wajan asarar nauyi da ya dace.

Nazari guda daya ya tabbatar da ingancinsa. Don haka mahalarta (mutane 31), waɗanda suka cinye kwakwa a maimakon mai na zaitun na tsawon makonni 16, sun ƙona kitsen da ke kusa da ciki fiye da yadda ake iya kasancewa.

Idan kun kasance da gaske game da batun rasa nauyi, ya kamata kuyi la’akari da wannan zaɓi na mai a dafa abinci a cikin girkinku.

Sannan kuma gano yadda kwakwa mai amfani yake da amfani kuma me yasa yake daga bishiyar rayuwa…

Avocado na ɗaya daga cikin wakilan nau'ikan 'ya'yan itatuwa daban-daban.

Duk da yake yawancin 'ya'yan itatuwa suna dauke da sukari mai yawa da carbohydrates, ana saka nauyin avocados tare da fats mai lafiya.

Yana da wadatar gaske musamman a cikin ƙwayar oleic acid, nau'in mai mai wanda man zaitun ke da wadatar gaske.

Duk da kasancewa mai mai, avocados shima yana da ruwa mai yawa. Saboda haka, ba mai yawa kamar mai ba. ... 🙂

Avocados suna da kyau a matsayin daidaitawa ga salatin. Yawancin karatu sun nuna cewa ƙanshin su na iya taimaka maka ɗanɗano ƙarin abubuwan gina jiki daga kayan lambu, waɗanda aka haɗa su cikin salatin a 2.6 ko ma sau 15.

Avocados kuma suna da mahimman abubuwan gina jiki masu mahimmanci, gami da fiber da potassium, waɗanda suke da kyau ga zuciya da jijiyoyin jini.

Kuna son sanin yadda ake cinye more avocados? Yi smoothie ...

Ga wasu labarai masu alaƙa:

Menene metabolism?

Duk abin da muke yi a rayuwarmu metabolized - hanyoyin sunadarai da kuzari a jikin mutum da ke da alhakin tabbatar da aiki na yau da kullun da kuma sake haifuwar kansa. Yana faruwa tsakanin ruwan intercellular da sel da kansu. A cikin kalmomi masu sauƙi, godiya ga metabolism, mutum zai iya daidaitawa da kusan duk abubuwan da ke waje, kuma yana murmurewa bayan kowane tsoma baki.

Yayin rayuwa, matakai da dama na rayuwa na faruwa:

yawan abinci a jiki da rushewarsa zuwa abubuwan gina jiki masu amfani ga jiki,
aiwatar da lalacewar cikin enzymes na abubuwa masu mahimmanci wadanda ke shiga tsotsewar jini da jijiyoyin jini,
rage abinci mai gina jiki, cire su, fassara zuwa makamashi,
urination, lalata, fitarwar kayayyakin ta hanyar zufa.

A cikin rayuwar yau da kullun, metabolism yana taka muhimmiyar rawa: yana zuwa lokacin da namiji ko mace suke son rasa nauyi. Tabbas, tare da tsarin abincin da ya dace da rayuwa mai aiki, kusan babu wani abin da za'a inganta. In ba haka ba, metabolism mara kyau yana haifar da matakai daban-daban na kiba, matsalolin kiwon lafiya, don haka abinci mai gina jiki shine matakin da yafi dacewa don samun zaman lafiya.

Yadda ake haɓaka metabolism

Kowane mutum yana buƙatar saka idanu yadda ingancin metabolism a cikin jiki ke aiki, saboda wannan tsari yana shafar abubuwa da yawa a rayuwa, gami da yanayin adon ku. Mutumin da ke da yanayin rayuwa mai kyau ba zai sha wahala daga kiba, saboda samfuran da yake ci, saboda hanyoyin ƙera sunadarai, kuma cikin sauri ke karyewa su zama cikin tsarkakakken makamashi. Wannan yana nuna cewa wannan mutumin zai sami ƙarin ƙarfi da jiki mai santsi.

Idan kun ji cewa kowane abinci yana jin kansa, to yana da daraja la'akari da yadda ma'aunin kuzarinku yake aiki. Babban zaɓi shine ziyartar ƙwararren masani wanda, bayan yayi gwaje-gwaje da yawa, zai gaya muku game da dukkan lamuran, sannan kuma zai bada shawarar hanyar hanzarta aiwatar da aikin. Wani zaɓi shine don amfani da tipsan shawarwari kan yadda ake haɓaka metabolism. Akwai hanyoyi da yawa don yin wannan:

Wasanni, musamman gudu. Gudun - daidai yana ƙona kitse, yana haɓaka metabolism. Idan kuna yin safiya da safe, to, hanyoyin da ke cikin jikin mutum zai yi aiki har maraice, don haka ba za ku iya jin tsoron ƙarin sandwich ɗin da aka ci ba.
Ingantaccen abinci mai gina jiki. Wannan shine tushen ingantaccen metabolism. Yawancin abincin da kuka ci, da yake ana sarrafa shi. Manta game da abinci mai-kalori: don jin daɗi kuna buƙatar ci kamar yadda jikinku yake buƙata, kawai abincin da ya dace.
Ruwa. Wajibi ne a sha ruwa a kai a kai, ya fi kyau idan ma'adinai ne.
Sauran Yi ƙoƙarin samun isasshen bacci koyaushe kuma ka guji damuwa, musamman ga mata.

Yadda ake cin abinci don haɓaka metabolism

Abincin abinci mai gina jiki ga metabolism yana taka muhimmiyar rawa ga duka mata da maza, saboda abin da kuka aiko a cikin bakinku to lallai zai sami ayyukan sunadarai a cikin ku. Yana da mahimmanci ba kawai don zaɓin abubuwa game da samfurori ba, har ma don amfani da su daidai:

Karka cire abinci sai daga baya. Wannan yana rage rage karfin metabolism, ana adana kitse "a ajiye". Yi karin kumallo kowace rana.
Kuna buƙatar cin abinci a hankali kuma sau da yawa. Fara cin abinci sau 5-6 a rana. Sha ruwa sosai.
Usearyata mai daɗi, fi son abincin da ke cikin fiber - 'ya'yan itatuwa, kayan marmari, hatsi, ƙwaya, kwayoyi
Yi amfani da kayan yaji. Suna taimakawa wajen raba masu kitse saboda konewar kayansu.
Ku ci abinci mai cike da furotin, hatsi duka, duk wani abu da ya ƙunshi bitamin da ma'adanai. Anan ga mahimman haɓakar metabolism.

Yadda ake inganta metabolism tare da abinci

Bayan taken metabolism ya sami isasshen shahara, mutane da yawa sun yanke shawara su ɗauki hanyar juriya kaɗan, ta amfani da ƙari da simulators iri-iri.Lori Kenyon Ferley, masanin lafiyar abinci, ƙwararre a fannin kiwon lafiya, motsa jiki da shirye-shiryen tsufa, yayi gargadin: “Masu haɓaka haɓaka aikin haɓaka na dabi'a ba zasu cutar da jikin ku ba, irin su glandar thyroid. Kuma abubuwan da ke haifar da ƙwayoyin cuta da magunguna na iya shafar lafiyarka sosai. ”

Christina Meyer, masaniyar abinci da kuma kiwon lafiya, ta yarda cewa “ta amfani da kayan abinci daban-daban, zaku sami makamashin da kuke bukata anan da yanzu, amma daga baya zaku gajiya sosai. Kuma wannan tasirin zai tara har sai an sami "fashewa", wanda yafi yiwuwa ya kai ka asibiti. "

Ya kuma gargadi game da yiwuwar mummunan tasirin daga yawan amfani da magunguna. “Saboda karancin bitamin B, zaku fara samun abin hanawa, zai zama da wuya a yi tunani. Hakanan yana ɗaukar nauyi akan hanta da kodan, wanda hakan ba haɗari bane. ”

Ba shi da daraja. Musamman idan akwai wani zaɓi na zahiri, abincin da zai haɓaka metabolism, wanda yafi sauƙi kuma mafi amfani.

Duk waɗannan an fada wa gaskiyar cewa hanzarin hanin metabolism baya nufin cin daidai. Lokacin zabar abinci masu kyau kuna amfana daga kiwon lafiya, amma yana rauni mai tasiri akan hanzarin aikinku. Koyaya, akwai samfuran da ke hanzarta aiki da mai da kuma ƙona mai, wanda zai iya yin tasiri sosai ga yawan kuzarin da jikin mu zai samar da kuma yawan kitse da zai ƙone. ”

Abinci don Metarfafa Tsarin Kiwon jini

Waɗanne abinci ne ke hanzarta haɓaka metabolism kuma suna haɓaka nauyi? Ku tafi don hatsi duka, ku ci ƙarin kayan lambu da 'ya'yan itatuwa. Sannan ƙara (an (ko duka!) Na waɗannan abincin a cikin abincinku don hanzarta haɓaka metabolism.

Duk da gaskiyar cewa wannan samfuri ne mai yawan adadin-kalori (kar a cika shi), alimon yana dauke da fa'idodin kitse mai amfani wanda ke haɓaka metabolism.

Tushen saurin metabolism shine furotin da zare. Da wake wake dauke da isasshen adadin duka biyun. Waɗannan samfurori ne masu haɓaka metabolism kuma suna daidaita narkewar abinci.

Erin Palinsky-Wade, marubucin The Fat on Stomach for Fools, ya ce Erin Palinsky-Wade ya ce "Sunadaran rage cin abinci mai dauke da adadin kuzari zuwa narkewa. "Ta hanyar kara adadin furotin da kuke cinyewa, hakika zaka kara adadin adadin kuzari da kuke konewa kullun."

Trukova ya tabbatar da cewa "zai dauki adadin kuzari 80 don narkewar adadin kuzari 400 na furotin, yayin da adadin kuzarin carbohydrates, adadin kuzari 40 kawai ya isa, kuma ga kitsen koda kadan - adadin kuzari 12."

Amma wannan ba shine kawai dalilin da yasa wake ke cikin jerin samfuran da ke da amfani ga metabolism ba. Ferley ya jaddada mahimmancin abinci mai arzikin ƙarfe don haɓaka metabolism. A cewarta, "Iron wani muhimmin ma'adinai ne ga jikin mutum, wanda ke taimakawa wajen jigilar iskar oxygen zuwa ga tsokoki, wanda ke taimakawa ga mai da mai. Iron muhimmin abu ne wanda ya zama dole jiki ya sami makamashi. "

Duk 'ya'yan itatuwa suna dauke da isasshen adadin carbohydrates da fiber, wanda shine muhimmin ɓangaren haɓakar metabolism. Ashley Coff, masanin abinci mai gina jiki a Earthbound Farm, ya lura cewa berries suna da matsayi na musamman a cikin abincin, saboda suna da arziki a cikin “antioxidants da bitamin C, wanda ke kara dawo da tsoka bayan motsa jiki.”

4. Bone broth

Saratu Vance, masanin abinci mai gina jiki kuma marubucin Abincin Abincin Abincin don Abin Haɓaka Tsarin Abin Haɓaka, ya yarda da ƙauna ga ƙashin ƙashi a matsayin wata hanya don hanzarta haɓaka metabolism saboda yawan abubuwan da ke tattare da furotin, masu hakar gwal da collagen. "Collagen yana riƙe da mucosa na hanji, wanda yake da matukar amfani ga narkewa da kuma dacewa da abubuwan gina jiki - wannan shine mahimmanci ga metabolism."

5. Seleri

Wataƙila, kun ji wannan almara cewa seleri samfurin "kalori mara kyau" ne, wanda da wuya a kira shi da gaske. Coff yayi bayani game da dalilin wannan tatsuniya: abinci tare da ƙarancin adadin kuzari yana taimakawa haɓaka metabolism.

"Seleri yana haɓaka narkewar abinci." Seleri ya dace sosai azaman madadin mahaukata da kwakwalwan kwamfuta don diba guacamole, salsa ko gyada. Don ingantacciyar sakamako, gwada ɗanyen seleri da kirfa, ginger da cayenne barkono - duk waɗannan kayan yaji suna da kyau don haɓaka ku.

6. 'Ya'yan Chia

Baya ga broth, Vance tana ƙaunar tsaba na Chia, ta kira su "babban dalilin da ya sa na zama mai ƙoshin abinci."

"Na yanke shawarar cewa idan samfur guda ɗaya na iya duk wannan, to lallai ne kawai in ƙara sanin game da abin da samfuran ke iya samar da magunguna da kimiyya," in ji ta.

"'Ya'yan Chia suna da wadatar fiber, furotin, da kuma ƙoshin omega-3 mai lafiya."

Labari mai dadi shine, cakulan duhu (tare da kayan koko 70% da sama) yana taimakawa hanzarta haɓaka metabolism.

“Kayan wake da ke da ruwan koko sune daya daga cikin ingantattun magnesium da ke taimakawa ci gaba da daukar glucose,” in ji Vance. "Bugu da ƙari, magnesium yana haɓaka samar da hormone mai ƙona kitse - adiponectin."

Littlean cakulan duhu kaɗan ba kawai zai cutar da ba, har ma ya ba ku mahimmancin motsa rai da ta jiki.

8. Apple cider vinegar

Apple cider vinegar hade da ruwan 'ya'yan lemun tsami, kirfa, barkono cayenne da zuma mai kyau shine mafi kyau miya don hanzarta metabolism.

Palinsky Wade ya lura cewa ka'idodin aikin apple cider vinegar ya ɗan bambanta da sauran samfuran da ke wannan jerin. A cewar ta, apple cider vinegar "yana taimaka haɓakar ikon ciki don samar da hydrochloric acid."

"Menene ma'anar wannan? Idan ciki ya samar da karin acid, to zai zama da sauki a narke abinci kuma abinci zai fi dacewa. "

Idan hakan bai ishe ku ba, Palinsky Wade shima ya ambaci rawar apple cider vinegar wajen sarrafa sukari na jini.

Dukkanin masana mu gaba ɗaya sun yarda da amfanin cinnamon. Palinsky Wade ya ce "Cinnamon yana da kayan shakatawa - wannan yana nufin jikinku zai fara ƙona ƙarin adadin kuzari a cikin rana." Ta ba da shawarar shan ¼ teaspoon na kirfa a kowace rana.

Vance kuma ya lura cewa cinnamon ba kawai yana haɓaka haɓakar metabolism ba, amma yana taimakawa rage sha'awar kayan zaki.

10. Man kwakwa

Zai iya zama kamar mawuyacin abu ne a gare ku, amma wasu ƙoshin gaske suna taimaka wa hanzarin haɓaka kuzarinku, kamar mai da aka fi so Vance, man kwakwa.

“Fatty acid da aka samo a cikin kwakwa mai suna sauƙin canzawa zuwa makamashi, wanda ke haɓaka metabolism. Man Coke shima yana da amfani mai amfani a cikin yanayin glandar thyroid. "

Man kwakwa za a iya cinye shi da mai da amfani yayin dafa abinci. Karka damu, idan ka soya kaji a irin wannan mai, ba zai rasa dandanorsa ba kuma ba zai yi kama da kwakwa ba.

Caffeine yana ba da ƙarfafa ba kawai ga metabolism ba, har ma ga kwakwalwa. Kuma, bisa ga ƙwararren masanin abinci mai gina jiki Lindsay Langford, yana da koshin lafiya fiye da sukari. "Kafeyin (wanda aka samo a cikin kofi da wasu nau'in shayi) yana hanzarta haɓaka metabolism, don haka idan kuna buƙatar wani abu don taimaka muku tunani mafi kyau kuma ku bayar da ƙarfi, zaɓi maganin kafeyin maimakon abin sha mai cike da sukari."

Trukova ya raba cewa "a sakamakon yawancin karatun, an gano cewa 100 MG na maganin kafeyin (wanda yake daidai da kofi ɗaya na kofi) kowace rana yana ba ku damar ƙona ƙarin adadin kuzari 75-110 kowace rana." Wannan ba shi da yawa, musamman idan aka kwatanta da samfura daga wannan jerin, amma a hade tare da aikin jiki, maganin kafeyin na iya zama kyakkyawan taimako.

Yawancin ƙwararrun namu ba su daina tallata tasirin maganin kafeyin ba, wanda ke bayyana kansa cikin haɓaka metabolism da haɓaka makamashi. Davidson ya ce "Ina matukar son sa a yayin da abokan cinikina ke shan kofi ko koren shayi kafin horarwa, wanda hakan ke tasiri sakamakon binciken su," in ji Davidson "Abubuwa masu kama da maganin kafeyin suna kara yawan ayyukan juyayi na tsakiya, wanda ke ba ka damar horar da karin, mai karfi, da nagarta sosai."

Koyaya, kar a shayar da shi tare da maganin kafeyin - yi ƙoƙarin sha ba fiye da kofuna waɗanda 2-3 a rana ba.

Curry ba kawai dadi bane, har ma da amfani ga metabolism. Curry yana haɓaka metabolism ta hanyar haɗuwa da kayan yaji daban-daban: daga barkono mai zafi, zuwa turmeric da ginger.

Kifi kyakkyawan tushe ne na furotin ba kawai, har ma da amfani mai omega-3 mai, wanda yake da kyau yana da kyau ga metabolism.

Dangane da masanin ilimin cututtukan mahaifa daga Santa Monica, wanda ya kirkiro Cibiyar Hall din, Dakta Prudence Hall, "Omega-3 na rage kumburi da kuma sarrafa sukari na jini, wanda hakan ke kara haɓaka metabolism."

Palinsky Wade ya ba da shawarar cin kifi, kamar kifi, aƙalla sau 3 a mako. "Omega-3 mai mai ba kawai rage rage kumburi ba, amma kuma rage samar da hormones masu damuwa. Increasedarin abun ciki na ƙwayar damuwa a cikin jini bayan wani ɗan lokaci ya tsokani tarin fats da haɓaka sukari na jini. Saboda haka, yana da mahimmanci jiki ya sami isasshen adadin omega-3 mai kitse wanda ke taimakawa wajen sarrafa sinadaran damuwa a jiki. ”

Shin akwai mai da zai ƙona kitse? Me zai hana.

15. Ganyen shayi

Epigallocatechin gallate wani nau'i ne na catechin da aka samo a cikin koren shayi. A cewar Davidson, wannan sinadari yana motsawa kan aiwatar da kitsen mai.

Yawancin masana mu suna da ra'ayi iri daya. Nazarin sun nuna cewa fitar da shayi na kore na iya hanzarta haɓaka metabolism da kashi 4 cikin ɗari. Don karin haske: "Kofuna uku zuwa biyar na koren shayi a rana zasu taimaka maka ƙona ƙarin adadin kuzari 70, wanda shine kilo 3 a kowace shekara, kilo 15 a cikin shekaru 5 da kilo 30 cikin shekaru 10."

16. Ruwan barkono mai zafi da kuma jalapenos

A cewar Ferley, kowane barkono barkono yana kara haɓaka metabolism. "Ganyen barkono na Chili suna dauke da sinadaran da ake kira capsinoids wanda ke kara kashe kuzarin kuzari."

Langford ya yarda, "Ba barkono da kanta ba, amma sinadarin da ke sanya zafi - capsaicin - yana yin yawancin aikin. Yana “farkawa” hormones kuma yana haɓaka ƙayyadadden zuciya, wanda shine dalilin da ya sa kuke fara numfashi sau da yawa, jikinku yana ƙona adadin kuzari da ƙiba mai yawa, bi da bi.

Bugu da ƙari, Fisek ya lura cewa "bisa ga bincike, barkono yana ƙara jin daɗin satiety kuma yana rage ci."

Palinsky-Wade ya yi imanin cewa ɗayan barkono mai zafi guda ɗaya a rana ya isa cikakke. Addara yankakken jalapenos a sanwic ko salatin, da kuma barkono ja dawa a miya.

17. Lean Turkiyya

Kamar yadda aka ambata a baya, furotin shine mabuɗin jituwa. Turkiyya da kaji sune mafi kyawun tushen furotin na dabba tare da ƙarancin mai.

Ana amfani da furotin don gina tsoka da ƙona adadin kuzari, saboda jiki yana buƙatar ƙarin ƙoƙari don narke shi. Langford ya lura cewa "jiki yana buƙatar 15-35% na adadin kuzari da aka cinye don aiwatar da furotin."

18. Ruwan Teku

Hall ya lura cewa saboda abun ciki na aidin, algae shima ingantacciyar hanya ce ta hanzarta haɓaka metabolism. "Idan kuna cin abincin ruwan teku da iodine masu wadataccen ruwan teku, jikinku zai samar da karin kwayoyin halittun thyroid wadanda ke hanzarta haɓaka metabolism."

Amma tuna, yawan amfani da ruwan teku zai iya haifar da guba na aidin. Ya isa a yi amfani da su sau uku a mako.

Alayyafo, kamar kowane ganye, yana haɓaka metabolism saboda babban abun ciki na fiber. Babban abinci mai fiber na iya haɓaka mai da 30%.

Coff ya sake tunatar da cewa "ganye mai narkewa kamar alayyafo da Kale salad suma suna ɗauke da baƙin ƙarfe mai yawa, wanda yake da kyau ga jini, da alli, wanda ke tallafawa lafiyar tsoka."

Duk da yake mutane da yawa suna hamayya da kankana a cikin abincin saboda yawan sukari mai yawa a ciki, Palinsky-Wade ta yi imanin cewa ofan itacen biyu ba za su cutar da kowa ba. "Saboda girman kayan da ke tattare da amgin acid arginine, wannan 'ya'yan itace mai dadi zai ba ku damar sauƙaƙe da fam kaɗan."

Daga karshe amma ba kadan ba ruwa. Davidson ya kira shi "farkon fara aiwatar da hanzarta metabolism." Bincike ya nuna cewa cinye isasshen ruwa yana haɓaka metabolism da kashi 30 cikin ɗari.

Bugu da kari, ruwa a zahiri yana rage ci. Tuni wannan ya isa ya sanya ta zama sabon aboki.

Amma yaya ruwa kake buƙatar sha kowace rana?

Wataƙila, kun ji kusan tabarau 8 a rana. Ba kyakkyawan ra'ayi bane don bin wannan, har zuwa wani abu, adadi da aka karɓa daga rufi. Yawan ruwan da ake buƙata don kowane mutum mutum ne kuma ya dogara da nauyi da yawan adadin kuzari. Studyaya daga cikin binciken a Jamus ya nuna cewa ko da karin tabarau 2 a rana na iya zama da amfani. Amma abin da ya yi kokarin?

Daidai ne, wannan shine 30 milliliters na ruwa a kilo kilogram na nauyi. Wato, idan kuna nauyin kilo 80, amma tsarin ku na yau da kullun shine 2400 milliliters (lita 2.4).

Tabbas, ba za mu gargadin ku da yawaita waɗannan samfuran ba. Tabbas, ba kawai abin da kuke ci yana da mahimmanci ga lafiya ba. Amma kuma yadda kuke ci.

Rayuwa don Hanzarta Samarwa

Yanzu kun san irin abincin da kuke haɓaka metabolism, kuma canje-canjen rayuwa masu zuwa zasu taimaka muku samun mafi yawan abincin da aka lissafa a sama.

Tabbatar samun adadin kuzari daga madaidaitan hanyoyin.

Kuma wannan yana nufin daga samfuran da ke hanzarta haɓaka metabolism, da sauran samfurori masu kama. Tushen adadin kuzari yana da mahimmanci kamar lambar su.

Misali, cin kofi mai kalori mai nauyin 300 zai ba jikinka cikakken bitamin da antioxidants. Tunda kuka ci abinci mai zaki tare da sukari na adadin kuzari 300, sai ku rushe tsarin sukari na jini ku zama mataki daya kusa da kiba. "

Bi tsari guda ɗaya mai sauƙi: 50% na farantin ya kamata a cika da kayan lambu masu launin kore, 20-30% tare da furotin, 10% tare da fats mai lafiya kuma 10-20% tare da kwayoyi, tsaba, wake, 'ya'yan itace, quinoa ko dankalin turawa mai dadi.

Mayar da hankali kan abinci masu ƙarancin ƙima a cikin glycemic index kuma mai girma cikin furotin.

Indexarancin abinci na glycemic index suna kare ku daga ragi a cikin sukari na jini da matakan insulin.

Ferley ya ce, “Cin abinci mai gina jiki (musamman ga karin kumallo) zai taimaka wajan sarrafa kwayoyin jikin ku.

Bugu da ƙari, furotin mai laushi yana da mahimmanci don riƙe ƙwayar tsoka. Idan ka iyakance kanka a cikin furotin, wannan zai haifar da asarar ƙwayar tsoka, wanda hakan ke haifar da raguwar haɓakar metabolism.

Yi amfani da abincin da kuke buƙata na yau da kullun.

Cin abinci bai isa ba, kuma yayin horo, kuna ba jiki wata alama ta farko na matsananciyar yunwa, wanda ke haifar da raguwa a cikin metabolism da kuma farkon fara aiki mai tsoka nama.

Rarraba abincin a daidai adadin abincin.

Akwai wani ra'ayi na yau da kullun cewa ƙananan abinci 5-6 sun fi fa'ida ga jiki, amma kamar yadda Davidson ya ce, "bincike ya karyata wannan ka'idodin, yana tabbatar da cewa abinci 3 a rana shima yana da amfani, idan ba ƙari ba, don metabolism."

A takaice dai, ya kamata ku ci sau uku a rana, amma a lokaci guda ku kyale kanku kananan kayan ciye-ciye masu kyau tsakanin manyan abincin domin ya fi sauƙi a sarrafa girman abincin.

Theauki abincin da ya dace.

Duk da cewa duk kwararrun masana sunyi daidai da ka'idar cewa kari don haɓaka metabolism shine mafi kyawun ɗauka a cikin nau'ikan allunan da foda, har yanzu akwai wadatattun abinci wanda, a hade tare da abincin da ya dace, kawai zai kawo fa'idodi.

Hall ya ba da shawarar kulawa da hankali ga rhodiola da ashwagandha, waɗanda ke taimakawa wajen daidaita ayyukan glandar da ke haifar da adrenaline. Meyrer, a yayin, yana ba da shawarar ƙara shayi na nettle a cikin menu, wanda, a ra'ayin ta, "ba kawai dadi ba ne, har ma yana cike da dukkanin bitamin da ake buƙata."

Kasance cikin rana more.

Ba kawai za ku ji daɗin rayuwa ba, za ku ji daɗin rayuwa a zahiri. “Rana kadan da safe zai iya taimakawa hanzarta samar da metabolism,” in ji Ferley. "Hasken rana yana kula da agogon jikin ku, wanda yake mahimmanci don daidaita tsarin aikin ku."

Barci tsari ne mai mahimmanci wanda a yayin da ƙwayoyin jikin ke sabuntawa da sabuntawa. Leah ta buga wani bincike guda daya wanda ya nuna “hulɗa kai tsaye tsakanin hauhawar lokacin bacci da raguwa da yawan kumburin ciki da sashin jiki”.

Ferley ya yarda cewa “karancin bacci yana rage karfin aiki. Yi ƙoƙarin yin awoyi 7-8 a kowace rana. "

Zabi Kayan Halittu

Domin samun mafi kyawun samfuran, yana da mahimmanci, a cewar Coff, don ƙoƙarin zaɓi samfuran kwayoyin.

“Yana da muhimmanci jiki ya rika fitar da gurbataccen iska (radicals) da ke tarawa yayin rana saboda abin da muke ci, saboda damuwa da kuma haɗuwa da gubobi. "Forungiyar don tsabtace jiki an samo ta a cikin 'ya'yan itatuwa da kayan marmari daban-daban, amma idan sun kasance" datti "(sun ƙunshi magungunan kashe qwari da yawa), to, ingancin tsarkake jikin yana raguwa sosai.

Rage damuwa

Kowane damuwa yana iya cutar da metabolism, amma har da duk jikin ku. Leah tana nufin binciken da ta gano cewa “matan da ke da matsananciyar wahala sun fi yawaitar kiba. Abin sha'awa, wannan binciken ya kuma lura cewa matakan damuwa sun karu tare da kara lokaci da aka kwashe ana kallon wasannin TV daban-daban. ” Wannan yana nufin cewa don magance damuwa, kuna buƙatar wani abu mafi wayar hannu fiye da kwance a gaban TV tare da kayan lambu.

"Duk wani aiki da ke rage damuwa, kamar yin zuzzurfan tunani ko yoga, na taimaka wajan sarrafa metabolism."

Motsa jiki ba kawai rage damuwa ba, amma yana haɓaka metabolism.

Fisek ya ce, "Abinci da abinci na iya kara karfin haɓaka ta yadda ya kamata. "Domin rasa nauyi, yana da muhimmanci kada a manta da dakin motsa jiki da wasan motsa jiki na waje. Yawancin karatu sun nuna cewa idan ba tare da isasshen aikin motsa jiki ba, yanayin haɓakar haɓakar wasu abinci ba zai wuce minti 30 ba. ”

Bayan motsa jiki mai aiki, ƙwayar kuzarar ku tana ƙaruwa don sa'o'i da yawa.

Lee ya ba da shawara: “massara yawan ƙwayar tsoka. Sannan jikinku zai ƙona ƙarin adadin kuzari a kowace rana. "

Hall yana ba da cikakkun bayanai game da horo: “ofaya daga cikin hanyoyin ingantaccen hanyoyin haɓaka metabolism shine tazara na mintuna 10 a cikin minti 3-4 a mako. Mintuna 10, kuna chanjawa 30 na matsakaicin nauyin da mintuna 30 na karamin nauyin. "

Ki kiyaye hanta lafiya.

Dangane da batun metabolism, da wuya kuyi tunani game da hanta, amma, a cewar Davidson, “hanta ita ce tasirin duniyar metabolism. Wannan sashin jiki kadai ke da alhakin abubuwan tafiyar matakai na rayuwa sama da 600 wadanda ke faruwa a jikinmu a kullun. Idan aikin hanta ya lalace, to metabolism din zai lalace. ”

An bada shawara don fara ranar tare da gilashin ruwan dumi tare da lemun tsami don "fara" tsarin narkewa da aikin hanta.

Yana da mahimmanci a tuna cewa kowane mataki yana da mahimmanci akan hanyar zuwa ingantacciyar rayuwar rayuwa, amma babu wani tsarin sihiri guda ɗaya. Abu daya a bayyane yake, ingantacciyar rayuwa tafiya ce mara iyaka.