Metabolism yog txheej txheem tseem ceeb uas tshwm sim hauv lub cev ntawm txhua tus neeg. Txawm li cas los xij, raws li kev xyaum qhia, nws tau pom ntawm cov nqi sib txawv hauv cov neeg sib txawv. Nws cov txiaj ntsig tseem cuam tshuam los ntawm lub xeev kev noj qab haus huv, poj niam txiv neej thiab, tau kawg, hnub nyoog.
Qhov no yog dab tsi? Nws yuav tsum yog dab tsi thiab yuav tswj cov txheej txheem no li cas? Xav paub ntau ntxiv tom qab.
YDab tsi yog metabolism
Lub tswv yim no tshwj xeeb tshaj yog paub zoo rau cov neeg uas xav poob ob peb phaus ntxiv. Thiab tsis muaj dab tsi coj txawv txawv ntawm no, txij li cov metabolism yog cov txheej txheem uas yog cov metabolism. Nws yog lub luag haujlwm rau kev rhuav tshem cov kab mob, tshwj xeeb tshaj yog cov rog. Nws yog qhov txo qis ntawm cov txheej txheem no uas yog vim li cas rau lub cev muaj roj ntau hauv tib neeg lub cev, uas tsis yog tsuas yog ua rau lub cev tsis zoo, tab sis kuj ua rau muaj teeb meem kev noj qab haus huv.
Paub txhua yam uas tau hais los saum toj no, ntau tus txiv neej thiab poj niam muaj hnub nyoog sib txawvxav txog yuav ua li cas kom ceev cov metabolism. Tshwj xeeb tshaj yog cov neeg txaus siab yuav ua li cas hauv tsev yam tsis tau haus ib pawg ntawm cov tshuaj. Xav txog txhua txoj hauv kev ua tau thiab siv tau zoo tshaj plaws hauv qab no.
Rule 1. Calorie suav
Thawj thiab ib qho ntawm cov kev cai yooj yim uas yuav tsum tau ua los ntawm txhua tus neeg uas xav kom ceev cov metabolism hauv lawv lub cev yog suav calories. Thiab tam sim no peb tsis tau tham txog kev txo qis lawv txhua. Ntawm qhov tsis sib xws, txhawm rau kom cov txheej txheem ntawm lub neej no zoo li qub, koj yuav tsum tau ua tib zoo saib xyuas qhov tseeb tias lawv cov lej tsis tsawg dhau - qhov pom kev zoo yog 1200 calories ib hnub (tsawg dua tsis pom zoo).
Yuav ua li cas yog tias koj tsis ua raws li txoj cai no? Nrog kev noj txhua hnub ntawm cov calories tsis txaus hauv tib neeg lub cev, kev tiv thaiv kev tiv thaiv yog tshwm sim los ntawm kev tso tawm ntawm "tso tseg" rog. Yog li ntawd, koj tuaj yeem tau txais cov quav zoo ntawm lub plab, ob sab, nrog rau cellulite hauv ntau qhov chaw - xws li "kev xav tsis thoob" yuav tsis txaus siab rau leej twg.
Txawm li cas los xij, txhua tus paub txog txoj cai, uas txhais tau hais tias kev noj tsawg kawg ntawm calories ib hnub twg thiaj li poob phaus. Yuav ua li cas lo rau nws raws li kev poob phaus thiab tsis cuam tshuam cov txheej txheem metabolic?
Lo lus teb rau lo lus nug no tuaj yeem yog ib qho: koj yuav tsum suav koj cov calories ib hnub thiab noj raws li qhov ntsuas tau tsim.
Xaiv calorie noj txhua hnub
Qhov ntsuas no suav nrog cais rautxhua tus neeg. Tus lej khaws cia tau raug qhia meej raws li cov qauv uas tau muab los ntawm Harris-Benedict.
Hauv cov qauv no, koj yuav tsum tso koj qhov ntsuas, sib npaug rau cov calories uas xav tau hauv ib hnub. Rau cov txiv neej thiab poj niam, qhov no yog ua raws li cov txheej txheem sib txawv:
W: 9.99lub cev hnyav (kg) + 6.25qhov siab (cm)–4.92hnub nyoog – 161
M: 9.99lub cev hnyav (kg) + 6.25qhov siab (cm)–4.92hnub nyoog + 5
Vim li ntawd, yuav tsum tau txais ib daim duab (txhua tus muaj nws tus kheej). Qhov ntsuas ntsuas yuav tsum muab sib npaug los ntawm qee qhov coefficient, uas yuav tsum tau xaiv raws li kev ua haujlwm niaj hnub ua haujlwm li cas. Yog li, yog tias ib tug neeg tsis mus rau hauv kev ua kis las txhua, nws tus lej yog 1, 2. Yog tias nws ua lub teeb pom kev zoo peb zaug hauv ib lub lis piam, qhov ntsuas yuav tsum tau muab faib ua 1, 375, yog tias ob zaug ntau dua - 1, 4625. Muab cov khoom hnyav tsis tu ncua (kwv yees li 5 zaug hauv 7 hnub) koj yuav tsum xaiv tus lej 1, 550, thiab nrog kev qoj ib ce txhua hnub, qhov ntsuas yuav tsum sib npaug rau 1, 6375. Qee cov neeg raug lawv lub cev rau kev tawm dag zog lub cev tseem ceeb. txhua hnub thiab ntau dua ib zaug - lawv tus lej yog 1, 725, thiab yog tias qhov ntsuas no tseem ua ke nrog kev ua haujlwm hnyav txhua hnub ntawm kev ua haujlwm, ces koj yuav tsum muab tus lej ua tiav los ntawm 1, 9.
Tam sim no koj yuav tsum txiav txim siab seb koj yuav tsum hloov pauv koj li cas: poob phaus lossis, hloov pauv, tsim cov leeg. Hauv thawj kis, ib feem pua yuav tsum tau muab rho tawm los ntawm tus lej tshwm sim (los ntawm 10 txog 20), thiab hauv qhov thib ob, ntawm qhov tsis sib xws, yuav tsum tau ntxiv qhov ntsuas tib yam. Yog hais tias txoj hauj lwm yog tswj koj qhov hnyav hauv xws litxoj hauj lwm uas nws nyob tam sim no, paj laum yuav tsum tsis txhob muab rho los yog ntxiv.
Tus lej tshwm sim yog qhov nyiaj calorie txhua hnub los lo rau.
Txoj Cai 2. Tsawg kawg ntawm kev noj mov
Feem ntau cov kws kho mob noj zaub mov thiab kws kho mob gastroenterologist tau tshaj tawm tias kev noj zaub mov txhua hnub yuav tsum ruaj khov, uas suav nrog kev ua raws li kev sib cais ntawm cov pluas noj. Qhov tseeb yog hais tias tib neeg lub cev yog tsim nyob rau hauv xws li ib txoj kev uas yog hais tias nws tau txais cov zaub mov stably, ces tag nrho cov txheej txheem tshwm sim nyob rau hauv ib tug zoo li qub. Nyob rau hauv cov xwm txheej uas nyob nruab nrab ntawm cov theem ntawm kev noj zaub mov muaj loj, thiab ntxiv rau, tsis sib xws so, nws pib khaws calorie reserves, uas sai sai tig mus rau hauv rog folds.
Lub sijhawm so zoo tshaj plaws ntawm pluas mov yog dab tsi? Cov kws kho mob ntawm ntau yam tshwj xeeb pom zoo rau ib lub tswv yim - tsis pub dhau tsib teev.
Rule 3. Kev cob qhia lub zog
Tej zaum tsis yog txhua tus paub txog nws, tab sis qhov ntau dua qhov feem pua ntawm cov leeg nqaij hauv lub cev, qhov zoo dua rau cov metabolism - nws ceev tam sim ntawd txhim kho mus rau qib xav tau. Yuav ua li cas nce nws? Ua ntej tshaj plaws, koj tuaj yeem sau npe rau lub gym thiab ua kom muaj zog nyob rau ntawd siv dumbbells thiab barbells, uas yog vim li cas qee qhov yuam kev los ntawm ntau tus txiv neej tshwj xeeb.
Yog tias koj tsis quav ntsej txog qhov no, koj yuav ntsib teeb meem ntawm kev poob phaus ntau dhau (nrog txwvcalories).
Rule 4. Haus dej
Ntau cov zaub mov uas tau kos npe rau kev poob phaus muaj qhov yuav tsum tau noj cov kua dej ntau tshaj plaws. Yog vim li cas? Nws yooj yim: dej ua kom cov metabolism. Tsis tas li ntawd, nws yuav pab kom saturate daim tawv nqaij nrog rau qhov tsim nyog noo noo, vim hais tias ntawm nws cov dryness ntau dhau yog tshem tawm thiab ua ntej ntxov ntxov aging sab nraud tiv thaiv. Tsis tas li ntawd, nyob rau hauv cov ntaub ntawv ntawm haus li ob litres ntawm purified dej ib hnub twg, qab los noj mov yog txo.
Txawm li cas los xij, yuav tsum siv dej, ua raws li qee txoj cai. Yog li, nco ntsoov haus nws 20 feeb ua ntej noj mov thiab tom qab cov txheej txheem no tom qab 40 feeb - tsis tsawg. Yog tias koj siv nws ua ke nrog cov txheej txheem ntawm kev noj zaub mov, koj tuaj yeem cuam tshuam txoj kev zom zaub mov, uas yuav cuam tshuam tsis zoo rau kev ua haujlwm ntawm lub cev tag nrho.
Cov kiv cua ntau ntau ntawm tshuaj yej, kua txiv, kas fes thiab lwm yam dej haus yuav chim siab, vim lawv tsis poob rau hauv lub tswv yim ntawm "dej". Nws txhais tau hais tias siv cov kua ntshiab huv, nyiam cov ntxhia thiab tsis muaj roj.
Txoj Cai 5. Kev pom ntawm cardio loads
Nws tau ntev lawm tsis pub leejtwg paub tias kev ua haujlwm cardio tsis yog tsuas yog muaj txiaj ntsig zoo tshaj plaws ntawm kev ua haujlwm ntawm lub plawv thiab ua kom cov leeg nqaij ntawm lub plawv, tab sis kuj pab kom poob ntau feem ntawm cov roj ntau hauv cov rog. lub cev. Txawm li cas los xij, tsis yog txhua tus kiv cua ntawm hom kev thauj khoom no paub yuav ua li cas thiaj li ua tau zoo.
Ua ntej tshaj, koj yuav tsum nkag siab qhov ntawdkom tau txais kev ua tau zoo tshaj plaws, piv txwv li, los ntawm kev khiav ntawm kev khiav, koj yuav tsum tau nce koj qhov nrawm (txhua tsib feeb los ntawm qhov ntsuas siab tshaj plaws) thiab khaws cov qib uas tau xaiv tsawg kawg ib feeb. Qhov kev txiav txim no yuav tsum rov ua dua thoob plaws cov kev ua haujlwm, vim tias nws pab kom muaj kev kawm kom nrawm dua, tab sis kuj rau qee lub sijhawm tom qab lawv (3-4 teev).
Rule 5. Noj tshais
Ntau tus neeg paub tias kev npaj kom zoo thiab noj tshais ua rau lub siab zoo rau tag nrho ib hnub. Hmoov tsis zoo, tsis yog txhua tus neeg sim ua tib zoo saib xyuas qhov no, npaj ib qho zaub mov ze ze rau noj hmo, lossis txawm tias tom qab nws. Qhov no tsis yog lawm.
Yuav ua li cas txhawm rau txhawm rau metabolism kom poob phaus? Oddly txaus, nws yog ib qho tseem ceeb kom muab koj tus kheej nrog ib tug noj tshais txhua hnub, thiab nws yuav tsum tau noj. Nws yog qhov pom ntawm cov calories uas zoo tshaj plaws uas pab ua kom tag nrho cov txheej txheem hauv lub cev thiab, vim li ntawd, txhim kho cov metabolism.
Ib qho khoom noj khoom haus porridge nrog txiv hmab txiv ntoo, txiv ntoo lossis smoothie ua los ntawm mis nyuj thiab txiv tsawb tuaj yeem yog qhov kev xaiv noj tshais zoo. Raws li qhov xwm txheej no, koj yuav tsum tsis nco qab tag nrho txog kev xaiv thaum tsis noj tshais, koj noj ncuav qab zib nrog khob kas fes.
Rule 6. Ntau cov proteins
Ib txoj hauv kev kom ceev cov metabolism yog kom cov leeg nqaij. Nws tsis pub leejtwg paub tias cov txheej txheem no tsuas yog muab yog tias muaj qhov tsim nyogcov protein ntau hauv lub cev. Cov khoom zoo li no los nrog cov zaub mov, uas muaj ntau npaum li cas ntawm cov lus hais. Cov khoom no yog dab tsi? Nco ntsoov them sai sai rau legumes, nqaij nruab deg (tshwj xeeb tshaj yog ntses), tsev cheese, nrog rau cov nqaij, fibers uas muaj cov protein ntau (tshwj xeeb yog nqaij qaib). Tag nrho cov khoom xyaw no tsis muaj peev xwm ua rau cov txheej txheem tsim cov rog hauv lub cev.
Cov protein ntau npaum li cas yog cov cai rau tib neeg lub cev txhawm rau kom ceev metabolism? Qhov ntsuas pom zoo yog ob grams protein ib kilogram ntawm tib neeg qhov hnyav.
Raws li kev xyaum qhia, tsis yog txhua tus neeg muaj lub sijhawm kom tau txais qhov xav tau ntawm cov tshuaj no nrog kev pab ntawm zaub mov. Nyob rau hauv cov ntaub ntawv no, koj muaj peev xwm mus rau kev pab los ntawm tshwj xeeb protein tuav, shakes thiab lwm yam khoom noj khoom haus, uas yeej ib txwm muaj nyob rau hauv cov kis las khoom noj khoom haus khw.
Ceev cov metabolism hauv cov neeg laus
Raws li txoj cai, thaum lub hnub nyoog laus dua, cov txheej txheem metabolic pib qeeb, vim tias cov roj ntsha ntxiv tshwm sim. Nyob rau lub sijhawm no ntawm lub neej, calories pib noj ntau qeeb dua li qhov tshwm sim, piv txwv li, thaum muaj hnub nyoog 20 xyoo, thiab tib neeg lawv tus kheej ntsib cov lus nug ntawm yuav ua li cas txhawm rau txhawm rau metabolism tom qab 40. Lub hnub nyoog no, tshwj xeeb tshaj yog pib. saib xyuas koj lub cev: tsis tu ncua mus ntsib kev ncaws pob thiab gym, noj kom raug thiab haus dej ib txwm muaj (tsawg kawg yog oblitres). Cov neeg sawv cev ntawm pawg hnub nyoog no feem ntau pom zoo kom ntxiv oolong tshuaj yej (ib hom ntsuab) rau lawv cov khoom noj txhua hnub, uas los ntawm nws qhov kev ua kom cov txheej txheem metabolic.
Yuav ua li cas kom metabolism sai tom qab 50 xyoo? Lo lus teb rau lo lus nug no yog hais txog tib yam li cov saum toj no. Thaum muaj hnub nyoog no, nws yog ib qho tsim nyog tsis txhob tso tseg kev ua kis las. Nws yog ib qho tseem ceeb kom noj tsuas yog cov zaub mov zoo uas ua kom cov metabolism sai. Koj yuav tsum tau them sai sai rau txiv kab ntxwv qaub, tshuaj yej ntsuab, kua mis nyuj, oatmeal, nrog rau broccoli thiab cinnamon - tag nrho cov khoom xyaw no tsis tsuas yog muaj txiaj ntsig zoo rau cov txheej txheem metabolic, tab sis kuj pab tiv thaiv cov hnub nyoog hloov pauv uas tshwm sim hauv lub cev. lub cev. Tsis tas li ntawd, nws yog ib qho tsim nyog yuav tsum tau them nyiaj tshwj xeeb rau daim ntawv teev cov kab kawm thiab cov vitamins uas ua kom cov metabolism sai. Cov no suav nrog calcium, iodine, chromium, folic acid, thiab omega-3s. Raws li cov vitamins, nws yog ib qho tseem ceeb uas yuav tsum tau saib xyuas tshwj xeeb rau cov neeg hauv pawg B.
Metabolism-boosting tshuaj
Tau kawg, qhov nrawm ntawm cov txheej txheem metabolic tuaj yeem txhim kho los ntawm kev cuam tshuam nrog kev pab los ntawm qee pawg tshuaj. Muaj ntau ntau yam ntawm lawv, tab sis xav txog qee cov pab pawg zoo tshaj.
Ua ntej ntawm tag nrho, cov no suav nrog cov tshuaj steroids ntawm pawg anabolic. Raws li txoj cai, lawv tshwj xeeb tshaj yog nrov ntawm cov neeg ncaws pob uas nyiam tsim cov leeg nqaij. Uasteroids yog ua kom ceev cov synthesis ntawm cov proteins hauv tib neeg lub cev. Txawm li cas los xij, raws li kev xyaum qhia, cov tshuaj no muaj qee qhov kev mob tshwm sim.
txhawm rau txhim kho cov txheej txheem metabolic, qee tus kws kho mob pom zoo kom siv cov tshuaj tua rog hu ua thermogenics, piv txwv tseem ceeb ntawm qhov no yog Dinitrophenol.
Yuav ua li cas txhawm rau txhawm rau metabolism kom poob phaus? Ib qho txiaj ntsig zoo tuaj yeem ua tiav los ntawm kev ua kom cov thyroid caj pas. "Thyroxine" yog qhov zoo heev los daws qhov teeb meem no.
Tus naj npawb ntawm cov tshuaj uas ua kom cov metabolism hauv lub cev kuj suav nrog cov dej haus. Cov neeg sawv cev tseem ceeb ntawm pab pawg no yog caffeine thiab guarana. Cov tshuaj no ua haujlwm li cas? Lawv muab lub zog rau kev ua haujlwm zoo, uas yuav hlawv roj ntau. Txawm li cas los xij, muaj qee yam contraindications txog kev noj cov tshuaj no: lawv raug txwv nruj heev rau cov neeg uas muaj teeb meem plawv.
khoom siv tau
Muaj qee cov npe ntawm cov khoom noj uas ua kom cov metabolism sai. Cov neeg uas xav txhim kho cov metabolism hauv lawv lub cev tsuas yog yuav tsum tau suav nrog cov dej qab zib hauv lawv cov zaub mov noj txhua hnub. Cov no suav nrog kas fes, nrog rau cocoa ua nrog mis nyuj.
Tsis tas li ntawd, koj yuav tsum tau xyuam xim rau zaub thiab txiv hmab txiv ntoo ntawm ntau hom - cov no yog cov khoom uas muaj cov fiber ntau uas tsim nyog los txhim kho cov txheej txheem no. Nrog rau txoj haujlwm no, cov khoom tsim los ntawm tag nrhonplej, tshwj xeeb tshaj yog sprouted nplej thiab qhob cij.
Nws paub tias calcium yog ib yam khoom uas ua kom cov metabolism sai. Nws muaj nyob rau hauv ntau ntau hauv cov mis nyuj thiab cov khoom siv mis nyuj. Los ntawm kev siv lawv tsis tu ncua, koj tuaj yeem ua tiav cov txiaj ntsig zoo thiab ruaj khov ntawm kev poob phaus. Cov txuj lom ntsim ntxiv me me rau cov zaub mov kuj tseem ua rau qhov no. Txawm li cas los xij, cov neeg uas muaj teeb meem nrog lub plab zom mov yuav tsum tau ceev faj tshwj xeeb nrog cov ntsiab lus kawg.
Zoo rau kev pab hlawv rog thiab ua kom cov txheej txheem metabolic ceev (tshwj xeeb tshaj yog oolong tshuaj yej).
Hauv qhov xwm txheej, muaj qee cov npe tshuaj ntsuab uas ua kom cov metabolism sai. Cov no suav nrog oregano, mint, St. John's wort, nplooj lingonberry, chicory, thiab nplooj nettle. Lawv tuaj yeem pom nyob rau hauv cov khw muag tshuaj hauv zos thiab npaj tau yooj yim heev - brewing hauv dej npau npau. Infusions ntawm cov tshuaj ntsuab no tuaj yeem qaug cawv tsis yog cov tshuaj yej dub li niaj zaus - lawv yuav muaj txiaj ntsig zoo.
Txoj kev ua neeg
Yuav ua li cas kom metabolism hauv tsev? Muaj ntau ntau cov kev kho mob pej xeem uas tso cai rau koj ua qhov no.
Ua ntej tshaj, yog tias koj xav txhim kho koj cov metabolism, koj tuaj yeem sim npaj cov tincture raws li daim ntawv qhia. Ua li no, koj yuav tsum noj ib tablespoon ntawm viburnum berries thiab ncuav lawv nrog ib khob ntawm boiling dej. Tom qab ntawd, lub thawv nrog tincture yuav tsum tau npog nrog lub hau thiab sab laug rau ob peb teev nyob rau hauv daim ntawv no. Tom qab lub sijhawm teev tseg, txoj kev kho txuj ci tseem ceeb yuav npaj siv. Nws tsim nyoghaus ib teaspoon ob zaug ib hnub twg.
Lwm qhov kev xaiv yuav ua li cas txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm rau txhawm Tsuas yog cov khoom xyaw tshiab yuav tsum tau siv. Yuav kom cov tshuaj muab cov nyhuv siab tshaj plaws, koj yuav tsum noj ob peb teaspoons ntawm hazel nplooj thiab ncuav lawv nrog ib khob ntawm boiling dej. Cia qhov sib tov rau ob peb teev, lim los ntawm cheesecloth los yog lim. Cov dej haus tiav lawm yuav tsum tau noj me me (ib nrab khob) plaub zaug hauv ib hnub (ua ntej noj mov).
Koj tuaj yeem ua lwm yam tshuaj muaj txiaj ntsig zoo. Ua li no, nyob rau hauv ib lub tais nyias, koj yuav tsum tau muab cov lobed nightshade, dej cabbage thiab chicory nyob rau hauv ib tug ratio ntawm 1: 2: 3. Ntxiv mus, xws li ib tug muaj pes tsawg leeg yuav tsum tau siv raws li xav tau los npaj lub tincture. Ua kom nws zoo tshaj plaws, ncuav peb dia ntawm cov tshuaj ntsuab sib tov nrog ib liter ntawm boiling dej thiab tawm rau 1.5 teev. Noj ntau zaus - txog xya zaus hauv ib hnub, 1-2 tablespoons.
Ntawm cov tshuaj uas ua kom cov metabolism sai, muaj ntau yam. Yuav ua li cas hais rau nws? Daim ntawv qhia rau kev kho mob txuj ci tseem ceeb yog qhov yooj yim heev. Txhawm rau npaj cov tincture zoo, koj yuav tsum tau ncuav 4 tablespoons ntawm qhuav thiab crushed nroj tsuag nrog ib liter ntawm boiling dej thiab cia nws nyob rau ib hmos. Tom qab lub sijhawm teev tseg, cov tincture yuav tsum tau lim thiab haus ib nrab ntawm ib khob peb zaug hauv ib hnub.
Paub cov kev yooj yim ntawm kev ua kom cov metabolism hauv lub cev kom nrawm, koj tuaj yeem noj qab nyob zoo, haum thiab zoo nkauj.
