6 txoj hauv kev kom ceev koj cov metabolism uas txawm tias cov neeg tub nkeeg thiab cov hniav qab zib tuaj yeem ua tau

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Noj chocolate, noj hmo tom qab yim, thiab ua lwm yam uas yuav pab koj poob phaus.

Txhawm rau kom poob phaus, txhua yam koj xav tau yog txhawm rau kom koj cov metabolism. Qhov kev xav no muaj nyob ntawm cov neeg uas tau teeb tsa lawv tus kheej lub hom phiaj ntawm kev tshem tawm phaus ntxiv. Thiab qhov kev tshawb fawb no yog ib feem: qhov ntau lub cev ua zaub mov rau hauv lub zog, qhov yooj yim dua nws yog kom evaporate cov roj ntau dhau ntawm lub cev.

Ntawm qhov tod tes, cov metabolism yog qhov nyuaj, tus neeg mob siab heev thiab tsis nkag siab tag nrho, tsis yog ib txwm ua kom zoo rau kev kho kom zoo.

Txawm li cas los xij, tseem muaj lub sijhawm los txhawb cov metabolism hauv ib ntus.

1. Noj chocolate tsaus

Ntau tus neeg paub tias chocolate nrog siab (los ntawm 70%) cov ntsiab lus cocoa yog qhov zoo heev rau kev tiv thaiv kev ntxhov siab. Tab sis nws hloov tawm tias qhov no tsis yog tag nrho cov khawv koob uas nyob hauv chocolate bar.

Cov kws tshawb fawb tau pom Metabolic Effects of Dark Chocolate Consumption on Energy, Gut Microbiota, thiab Stress-Related Metabolism in Free-Living Subjects: Nws txaus noj 40 grams ntawm cov khoom cocoa txhua hnub - thiab hauv ob lub lis piam koj cov metabolism yuav tau txais kev txhawb nqa zoo..

Qhov no kuj tshwm sim vim qhov normalization ntawm cell rhiab heev rau insulin Cov teebmeem ntawm chocolate, cocoa, thiab flavan-3-ols ntawm kev noj qab haus huv ntawm cov hlab plawv: kev tshuaj xyuas thiab kev tshuaj xyuas meta-kev sim ntawm randomized sim. Raws li qhov tshwm sim, lub cev muaj zog hloov khoom noj rau hauv lub zog, ntau dua li rog.

2. Siv sijhawm tsawg kawg nkaus hauv kev ua kis las

Ib qho kev tawm dag zog 10-15 feeb feem ntau ua haujlwm tau zoo dua hauv cov ntsiab lus ntawm kev txhawb nqa koj cov metabolism ntau dua li ib teev jogging lossis qee qhov kev xav yoga ntawm tib lub sijhawm.

Hauv Teb Chaws Asmeskas, High-Intensity Interval Training tau nrov heev. Cov no yog cov kev tawm dag zog uas lub sijhawm luv luv ntawm kev ua haujlwm siab tshaj plaws yog cuam tshuam nrog lub sijhawm so luv.

Ceev ceev thiab nrawm nrawm tawm hauv pem teb 20 zaug - so rau 20 vib nas this - rov nyem tawm 20 zaug. Kuv dhia hla txoj hlua rau ib feeb ntawm qhov siab tshaj plaws - Kuv so rau 15 vib nas this - dua ib feeb ntawm kev dhia. 4-5 lub voj voog ib hnub ib zaug (lossis ib zaug txhua ob peb hnub) yog txaus rau cov metabolism kom nrawm nrawm hauv ob lub lis piam.

Yog vim li cas rau qhov acceleration yog txawv. Tshwj xeeb, kev sib xyaw ntawm lipids thiab qabzib tuaj yeem txhim kho, kev siv lub sijhawm luv luv thiab kev txwv calorie txhawb kev hloov kho cov piam thaj thiab lipid metabolism hauv kev noj zaub mov kom rog - cov "tsev blocks" los ntawm qhov uas, yog tias lawv tsis nqus, rog yog tsim. Tsis tas li ntawd, lub cev tau siv los siv cov pa ntau dua los ntawm High-Intensity Interval Training, lub ntsiab roj burner. Vim li no, calorie noj tom qab lub sijhawm luv luv tab sis kev ua haujlwm hnyav nce ntau thiab ntev (rau ib lub sijhawm los ntawm ob peb teev mus rau ib hnub). Hais txog oxygen…

3. Ua pa tob tob

Qee zaum koj nyeem txog cov khoom noj tom ntej - thiab koj tsuas yog xav ua pa. Thiab nws yog lawm! Ua pa sib sib zog nqus yog ib txoj hauv kev zoo dua kom poob phaus Jumpstart Your Metabolism: Yuav Ua Li Cas Poob Los Ntawm Kev Hloov Txoj Kev Koj Ua Tsis Taus dua li kev txwv kev noj zaub mov nruj (feem ntau, kev noj zaub mov nruj yuav yuam kom koj nce qhov hnyav dua, thiab Lifehacker twb tau sau txog qhov no).

Thiab cov logic ntawm no yog qhov yooj yim: qhov tob koj ua pa, ntau cov pa nkag mus rau hauv cov hlab ntsha thiab cov txheej txheem ntawm kev ua zaub mov, nrog rau cov rog thiab qab zib, mus rau hauv lub zog mus rau Reproducibility kawm rau kev ntsuas ua pa dawb ntawm pyruvate metabolism siv hyperpolarized (13) C hauv siab …

4. Haus dej txias

Txhua tus neeg uas poob phaus tej zaum yuav hnov: yog tias koj haus ib khob dej 20-30 feeb ua ntej noj mov, koj yuav noj tsawg dua. Tab sis koj puas paub tias yog tias koj haus dej ncaj qha los ntawm lub tub yees, nws yuav tsawg kawg yog ob npaug?

Cov dej txias yuav tsis tsuas yog ua rau koj lub plab (uas txhais tau tias koj yuav hnov qab), tab sis tseem yuav yuam kom lub cev siv cov calories ntxiv kom sov. Ib nrab ib liter ntawm xws li dej - thiab cov metabolic tus nqi yuav nce dej-induced thermogenesis los ntawm 30%. Txog thaum koj tau sov.

5. Noj ua ntej pw

Los ntawm qhov pom ntawm cov neeg saib kom tswj lossis poob phaus, qhov no suab thuam. Tab sis cov kws tshawb fawb los ntawm University of Florida tau tshawb pom Cov nyhuv ntawm Casein Protein Ua ntej pw tsaug zog ntawm cov rog rog hauv cov txiv neej rog: ib qho khoom noj txom ncauj ua ntej pw tuaj yeem txhim kho cov metabolism hauv hmo ntuj, tshwj xeeb, ua kom muaj roj.

Txoj kev tshawb no tau ua nrog kev koom tes ntawm cov txiv neej rog rog, thiab, ntawm chav kawm, yuav tsum tau kuaj ob zaug ntawm cov neeg nruab nrab ntau dua, tab sis nws tseem ua rau kev txiav txim siab coj nws cov txiaj ntsig mus rau hauv tus account.

Yog lawm! Ib qho khoom noj txom ncauj hauv cov ntsiab lus no yog ib feem ntawm tsis pub ntau tshaj 150 kcal nrog cov protein ntau.

6. Tau pw txaus

Tsis muaj kev pw tsaug zog yog ib txoj hauv kev kom qeeb koj cov metabolism hauv Pw tsaug zog thiab Metabolism: Cov Txheej Txheem thiab nce qhov hnyav. Hauv particular, kev pw tsaug zog ua rau txo qis qis ntawm leptin, ib qho tseem ceeb ntawm cov tshuaj hormones uas tswj hwm lub zog noj thiab qab los noj mov.

Txhawm rau kom tsis txhob muab cov nplaum rau hauv lub log ntawm koj tus kheej cov metabolism, sim kom pw txaus tsis tu ncua thiab kom zoo. Nco ntsoov, qhov no tsuas yog ib qho tseem ceeb rau kev poob phaus raws li kev tawm dag zog thiab noj zaub mov kom zoo.