Kodi kuphwanya kagayidwe (yambitsa). mbali kagayidwe kachakudya

Ambiri amva zikuoneka kuti munthu akadya, mochuluka bwanji iye afuna osati kunenepa, ndipo winayo kupeza kulemera popanda mowa kwambiri chakudya. Zimenezi n'zosadabwitsa. nkhani zonse kagayidwe ndi liwiro. M'nkhani Kupenda zinthu zosiyana. Phunzirani mmene "overclock" kagayidwe.

terminology

Kagayidwe za thupi ndi kagayidwe amene angathe ndi liwiro osiyana. Tiyeni tione kwenikweni kagayidwe. Chomwe chikhudza kagayidwe? Mu thupi la zochita amuzolengedwa zidzachitika, imene ndondomeko ntchito zopatsa mphamvu n'kukhala mphamvu. Mwamsanga izi zimachitika bwino. Mochedwa sitolo mafuta awasungira chithunzi. Tikawonetsetsa m'munsi kagayidwe, mafuta kwambiri unayikidwa, monga pang'onopang'ono odzipereka. Zimenezi si chimawononga complexion, komanso amachititsa monyanyira ziwalo zosiyanasiyana ndi kachitidwe. Pofuna kupewa zotsatira osafunika, m'pofunika kudziwa mmene kumwazikana kagayidwe.

Zinthu zimene zimakhudza mlingo wa kuwombola

1. Age. Ali mwana, kagayidwe amapezeka mofulumira kwambiri kuposa mu ukalamba. Izi zikutanthauza kuti m'kupita kwa amachepetsa mlingo kagayidwe kachakudya. Munthu wamkulu, m'pamenenso zidzakhala kuchotsa kulemera owonjezera.
2. Paulo. Mu akazi, kagayidwe msanga kuposa amuna. Izi zimakhudza timadzi testosterone, kuthandiza kumanga minofu misa. Minofu makamaka amaika mphamvu zambiri ndi moyo ndi kugwira ntchito za masiku onse zigawo mosiyana mafuta.
3. Chibadwa. matenda kagayidwe kachakudya akhoza wobadwa nawo, chifukwa wonongeka chibadwa.
4. matenda a chithokomiro pothandiza kuchepetsa mlingo kagayidwe kachakudya.
5. Kutalika ndi kulemera kwa thupi. The apamwamba kulemera kwa munthu, ndi mphamvu zambiri anazichita moyo wake. Kuchokera pamenepa, ndizoonekeratu kuti onse kagayidwe uli wachangu anthu lalikulu.
6. Ntchito. Pamene inu kusonyeza kufunika kuwonjezeka mphamvu. Choncho, mlingo kagayidwe kachakudya ndi apamwamba kwambiri mu thanzi.
7. Kupanikizika. Nkhawa, maganizo ndi nkhawa kuchepetsa mlingo kagayidwe kachakudya. mavuto amenewa komanso kudya ndi kusagona mokwanira.

Kudziwa zinthu pamwamba, n'kosavuta kuti muganize momwe kuphwanya kagayidwe pankhani inayake.

Mawerengedwe a mlingo kagayidwe kachakudya

Lodziwa bwanji kuti awononge kagayidwe, muyenera kudziwa mathamangidwe ake. Kuwerengetsa mlingo wa kagayidwe awo pa nthawi zina (RMR), zofunika ntchito chilinganizo chimene ndi zolondola kwambiri. mawerengedwe a imagwiridwa ntchito mlingo kukula, kulemera, zaka.

• Kwa amayi: RMR = 9,99 × kulemera (kg) + 6.25 × Msinkhu (cm) - 4,92 × zaka - 161.
• Pakuti anthu: RMR = 9,99 × kulemera (kg) + 6.25 × Msinkhu (cm) - 4,92 × zaka + 5.

RMR ndi zofunika tsiku ndi tsiku lamulo la zopatsa mphamvu thupi mpumulo. Kuwerengetsa index tsiku ayenera kuganizira zolimbitsa thupi.

kusintha kwa zakudya

Ngati munthu alibe matenda aliwonse ndi kuvutika kutsatira kulemera sikovuta, ngati inu kuwerengera ndalama tsiku la zopatsa mphamvu. deta awa osonyezedwa mankhwala. Kalori olembedwa yekha mankhwala onse ogwiritsidwa ntchito pa tsiku. mawerengedwe kumachitika ntchito matebulo wapadera (angapezeke mu ankalamulira). Tsiku lililonse, inu ayesetse kuti asapitirire mlingo wa zopatsa mphamvu zofunika.

Kodi kuphwanya kagayidwe?

The njira chachikulu cha kuchuluka kwa mlingo kagayidwe kachakudya - zonse zolimbitsa thupi, imene nyumba minofu. Pa nthawi yomweyo amadya mphamvu zambiri. Mwachitsanzo, mafuta ndi minofu minofu kuwotcha 20 kcal patsiku ndi 70-100 kcal, motero. Sport katundu bwino magazi, kumawonjezera mlingo wa kupuma ndi kugunda kwa mtima, zopatsa mphamvu anatentha mofulumira, ndipo thupi kufulumizitsa. Chinthu chachikulu ndi zolimbitsa thupi umachitika tsiku lililonse, makamaka madzulo, koma palibe pasanafike maola atatu pamaso yogona. Nthawi yabwino imeneyi - maola 18.00-19.00. Mfundo ndi yakuti anthu kuonjezera pafupipafupi kuchuluka kagayidwe. Chinthu chachikulu si ntchito mitundu yonse ya zakudya. Chifukwa, mlingo kagayidwe kachakudya ali kwambiri yafupika, thupi zatha, ndi mochedwa njira zonse.

Pamene munthu akubwerera kachiwiri zakudya zawo zonse, mafuta ayamba kudziunjikira "mu malo" mu mawonekedwe a madipoziti. Mu njira iyi thupi atamvetsera njala amakakamizidwa n'kuyesa reinsure okha. Pamavuta yankho la funso limeneli, chifukwa pambuyo zakudya anthu kupeza mafuta kwambiri. Kumbukirani kuti njala ndi kudya kuchepetsa mlingo wa kagayidwe, kotero muyenera kudya yaing'ono, chakudya pafupipafupi. Komanso, chikole cha kanjedza wabwino - atsimikize kadzutsa ndi mgonero zochepa. Mwa zina, tikulimbikitsidwa kuti mokwanira m'posavuta kuyenda, kupita kutikita ndi, anthunzi otulutsirako thukuta. Izi zimathandizanso kuonetsetsa mlingo wabwinobwino wa kagayidwe.

"Ndi Ziti" mankhwala

Pa pogawanikana pamawere chakudya thupi amagwiritsa wina kuchuluka kwa mphamvu. Kuti efficiently kumwazikana kagayidwe, muyenera kudya mkaka, nsomba, yophika kapena wophikidwa mtundu, nyama zowonda ndi omelet kapena mazira scrambled. Komanso mlingo wa kagayidwe ndi zakudya ndi Omega-3 (mafuta zidulo), CHIKWANGWANI, vitamini _B6, ayodini. Komanso, tikulimbikitsidwa kudya tsiku ndimu limodzi ndi manyumwa, monga zipatso amakonda kuwotcha mafuta. Zachititsanso kuti kagayidwe mlingo wa tiyi wobiriwira ndi zonunkhira.

kagayidwe mafuta

Pali njira zambiri kuyaka zace.

1. Muyenera kudya pang'ono ndi zambiri, kaphatikizidwe mfundo imeneyi ndi masewera olimbitsa zonse.
2. M'pofunika kuyan'ana ntchito kwa chiwindi, monga umabala michere michere. Chifukwa cha ntchito ya maselo ake ndi zabwino kagayidwe wa bilirubin.
3. zolimbitsa thupi akhale nthawi yaitali (ola chimodzi), monga poyamba anatentha shuga m'magazi, ndiyeno mafuta.

Kagayidwe tizilombo

Anthu kapena njira zina zofunika kwambiri zimene zimachitika mu tizilombo amapanga kagayidwe. Chifukwa mapeto mankhwala njira zimenezi zimatchedwa metabolites. Mtundu amakhala ndi structural ndi mphamvu kagayidwe. Ichi ndi chifukwa kuti kagayidwe tizilombo ikuchitika awiri osiyana, ndipo nthawi yomweyo, njira yunifolomu: anabolism ndi catabolism. Pamene anabolism kagayidwe chikuchitika ndi ufulu mphamvu mayamwidwe. Pankhaniyi amadya mlingo wochepa wa zinthu zatu. Catabolism anaona mphamvu kumasulidwa ndondomeko. Izo amadya kwambiri kuchuluka kwa gawo lapansi. Moyenera ndipo mphamvu kagayidwe ndi yosiyanasiyana. The tizilombo akhoza kugwiritsa ntchito kwakukulu kuchuluka kwa mankhwala organic ndi zochita kupanga monga mphamvu yaikulu gwero. The otaya kuwombola mphamvu kuposa moyenera ndipo kumabweretsa zosintha kwambiri chilengedwe, kotero chamene ndi kuphunzira za ndondomeko imeneyi. Ngakhale awa mitundu iwiri ya kagayidwe amalola kusintha pang'ono lonse awo poyerekeza kuti amadalira zinthu zina.