Kunonoka metabolism. Iwe hausi kuzove wekutanga kana wekupedzisira munhu kunyunyuta nezve dambudziko iri rausingaderedze uremu, kana saka iwe unofunga. Kana iwe uchifunga kuti kungotarisa chikafu unenge uchitowedzera huremu, ndinoda kukuratidza kiyi yezviri kuitika kwauri.
Ichokwadi kuti kuchave nevanhu vane endocrine matambudziko anoita kuti zviome kuderedza uremu, asi vazhinji vavo vanonyunyuta nezvekunonoka kwemasabolism, kunyangwe vasina dambudziko remetabolism. Dambudziko chairo nderekushaya zvekuita uye kufamba, vanhu.
Kuti uremerwe uremu iwe unofanirwa kuve mune caloric deficit. Zvakanaka kuti uri kushanda nesimba (uye kwete kugara muhofisi), asi kana iwe ukawedzera macalorie ako ekudya, hazvizokuitire zvakanyanya. Kana uri kuedza kuderedza uremu uye uchipomera metabolism (pasinei nekuongororwa kweropa uye mahormone zvakanaka), ndinokukurudzira kuti urambe uchiverenga.
Kukosha kweNEAT
Zvinogona kunge zvakaoma kunzwisisa kuti caloric expenditure inoshanda sei mumuviri wedu, asi ini ndichaedza kudzikisa ruzivo kuti iwe unzwisise.
Yako basal metabolic rate (BMR) pamwe ne thermic effect yechikafu chaunodya, wedzera kune yatinoti Non-Exercise Activity Thermogenesis (NEAT) kana Non-Exercise Physical Activity (NEPA), iyo inosarudza simba rako rinodiwa zuva rega rega. Iyo NEAT kana NEPA inobata yakawanda yeinotevera equation:
BMR + thermic mhedzisiro yechikafu + NEAT / NEPA = zuva nezuva simba rinodiwa
Iyo Resting Metabolic Rate (RMR) ndicho chinodiwa chesimba chinodiwa nemuviri wako kunyangwe iwe usingaite chero chiitiko kana kuramba usingafambi. Iyo TMB/TMR inomiririra inenge 60% yesimba rako rose raunoda zuva nezuva. The thermic effect yezvokudya (nhamba yemacalorie anodiwa kugaya chikafu) inomiririra inenge 10-15% zvesimba rako rinoda. Uye simba rose rinoenderana nekushanda kwenyu mese mukudzidziswa uye muzviitwa zveNEAT (zvakajairika zvehupenyu zviitiko sekuchenesa, kutenga, kufamba…).
Iyo NEAT inogona kumiririra 15% chete yekushandiswa kwesimba muvanhu vakangogara zvakanyanya kana kusvika 50% muvanhu vanoshanda zvakanyanya. Kana mukadzi aine BMR yeanenge 1.000 macalorie (inhamba yekufananidzira uye yakapfava, asi isiri chaiyo), anopisa anenge 150 macalorie kuti agaye chikafu chaanodya zuva rega rega. Kunyangwe iwe uchigona zvakare kupisa 150-500 mamwe makorikori pazuva, zvichienderana nekuti uri kushanda sei.
Chokwadi nezvedanho rako rekuita
"Asi ndinodzidzira uye ndiri kushanda zvakanyanya!"
Ok, ngatitarisei. Muawa imwe yekudzidziswa tinogona kusvika kupisa anenge 328 macalorie pa45 makirogiramu ese yehuremu hwemuviri. Huwandu hwese uhwu hwakajairwa, munhu wega wega akasiyana uye akasarudzika zvinhu zvakaita seakaonda mashoma, mafuta, zera ...
Vanhu vazhinji havadzidzisi kweawa pazuva, ngatitarisei. Saka kana uri munhu anorema makirogiramu zana uye uchiita maminetsi makumi matatu ekuchovha bhasikoro, unogona kungopisa anenge 68 makorikori. Ndiko kuti, hafu yepiritsi chokoreti.
Kana iwe uri mumwe weavo vanodzidzisa kusamira uye uchiri kusakwanisa kudzikisa chikamu chemafuta emuviri wako, mira kufunga kana uri kudya macalorie akawanda kupfuura iwe unopedza. Dzimwe nguva tine sangano rekuti tinogona kuwedzera kudya kwedu kwekoriori, asi isu hatigone kuziva kuti kuwedzera uku kwakadini. Kudyiswa nekudzidziswa uye kuzvibvumira donut pazuva (kana iwe uchida kuderedza uremu) hazvizobatsiri kwauri.
Zvingangodaro iwe hauna inononoka metabolism, iwe unongoda kufamba zvakanyanya muzuva rako nezuva.