Hanyoyi 6 Wadanda Ba A Sansu Ba Don Kona Kalori

Wadatacce

• 1. Bayyanar sanyi
• 2. Shan ruwan sanyi
• 3. Tauna Danko
• 4. Ba da jini
• 5. Fidget mai yawa
• 6. Yin dariya sau da yawa
• Layin kasa

Burnona yawan adadin kuzari na iya taimaka muku rasa da kiyaye ƙimar lafiya.

Motsa jiki da cin abincin da ya dace hanyoyi ne guda biyu masu inganci na yin hakan - amma kuma zaku iya haɓaka adadin adadin kuzari da kuke ƙonawa ta hanyoyin da ba na al'ada ba.

Anan akwai hanyoyi 6 da ba na al'ada ba don ƙona adadin kuzari.

1. Bayyanar sanyi

Bayyanar da yanayin yanayin sanyi na iya taimaka wajan inganta rayuwar ku ta hanyar kara kuzari a jikin ku ().

Duk da yake shagunan kitsen ku sun fi yawa da farin kitse, sun hada da karamin mai launin ruwan kasa. Wadannan nau'ikan kitsen jiki guda biyu suna da ayyuka daban-daban.

Babban aikin fat fat shine ajiyar makamashi. Samun fararen fata mai yawa zai iya inganta ƙonewa da juriya na insulin.

Sabanin haka, babban aikin kitsen ruwan kasa shine kiyaye zafin jiki yayin bayyanar sanyi (,).

An nuna tasirin mai ƙona kalori mai ƙanshi a cikin mutane daban-daban. Gabaɗaya, mutanen da suke da kiba kamar ba su da ƙarancin mai mai ruwan kasa fiye da na masu nauyi ().

Dangane da binciken dabba na farko, an yi imanin bayyanar sanyi ga sanyi yana haifar da launin ruwan kasa mai fari - duk da cewa har yanzu ana nazarin wannan ().

Karatuttukan ɗan adam suna nuna cewa haɗuwa da yanayin sanyi na iya ƙara haɓakar kalori sosai, gwargwadon yawan ƙwayar mai mai launin ruwan kasa a cikin jikinku,,,,,,.

Abin da ya fi haka, ba kwa buƙatar jimre yanayin daskarewa don girbar wannan fa'idar.

A cikin binciken daya, samari masu lafiya masu kamanceceniya da jiki sun kasance cikin yanayin 66 ° F (19 ° C) na awanni 2. Kodayake ƙona calorie ya ƙaru a cikin su duka, sakamakon ya ninka sau uku ga waɗanda ke da mafi girman aikin mai mai ƙanshi ().

A cikin wani binciken a cikin ƙwanƙwasa 10, samari, haɗuwa da zafin jiki na 62 ° F (17 ° C) na awanni 2 ya haifar da ƙarin adadin kuzari 164 da aka ƙone kowace rana, a kan matsakaita ().

Wasu waysan hanyoyi don samun fa'idar bayyanar sanyi sun haɗa da ɗan rage zafin jiki a cikin gidanku, shan ruwan sanyi, da kuma fita waje cikin yanayin sanyi.

Takaitawa Bayyanar da yanayin zafi mai sanyi ya motsa aikin mai mai ruwan kasa, wanda ke kara adadin kalori da kuke ƙonawa.

2. Shan ruwan sanyi

Ruwa shine mafi kyawun abin sha don shayar da ƙishirwa da kasancewa cikin ruwa.

Hakanan an nuna shan ruwa don inganta ɗan lokaci na ɗan lokaci cikin manya da yara masu girma da ƙiba. Wasu karatun har suna ba da shawarar cewa zaku iya kara girman wannan tasirin ta shan ruwan sanyi (,,,,).

Wata ƙungiyar masu bincike sun ba da rahoton cewa kashi 40 cikin ɗari na wannan ƙaruwa a cikin kumburi na rayuwa sakamakon jikinka yana dumama ruwa da zafin jiki ().

Karatun guda biyu a cikin samari sun gano cewa shan oza 17 (500 ml) na ruwan sanyi ya ƙara ƙone calorie ta 24-30% na mintina 90 (,).

Duk da haka, binciken ya kasance ƙananan ƙananan, kuma ƙarin bincike ya nuna cewa tasirin ruwa akan ƙimar rayuwa na iya bambanta daga mutum zuwa mutum.

Misali, wani binciken a cikin samari masu lafiya sun lura cewa shan wiwi 17 (500 ml) na ruwan sanyi ya kara kashe kalori ta hanyar 4.5% kawai na mintina 60 ().

Takaitawa Shan ruwan sanyi an nuna na ɗan lokaci na haɓaka ƙone calorie. Duk da haka, ƙarfin wannan tasirin na iya bambanta da mutum.

3. Tauna Danko

Ana nuna cingam don inganta natsuwa da rage yawan kalori yayin cin abinci ().

Wasu shaidu suna ba da shawarar cewa yana iya taimakawa saurin saurin ku (19,,,).

A cikin ƙaramin binciken, maza masu nauyin nauyi suna cin abinci a lokuta daban-daban guda huɗu. Sun ƙona ƙarin adadin kuzari sosai bayan cin abinci bayan haka sun tauna ɗanko ().

A wani binciken da aka yi a cikin samari 30, cingam na mintina 20 bayan kowane cin abinci ya ƙaru da yawan saurin rayuwa, idan aka kwatanta da rashin cingam. Bugu da kari, ragin ya kasance mafi girma bayan azumin dare ().

Idan kana son ba wannan hanyar gwadawa, ka tabbata ka zaɓi ɗanko da ba shi da sukari don kiyaye lafiyar haƙoranka.

Takaitawa Gum ya bayyana yana ƙaruwa lokacin da ake tauna bayan ko tsakanin abinci. Tabbatar da zabi danko maras sukari don kiyaye haƙoranku.

4. Ba da jini

Samun jinin ku yana kara adadin adadin kuzari da kuke ƙonawa, aƙalla na ɗan lokaci.

Lokacin da kake ba da gudummawar jini, jikinka yana amfani da kuzari wajen hada sabbin sunadarai, jajayen kwayoyin jini, da sauran bangarorin jini don maye gurbin abin da aka rasa.

Tabbas, ba da gudummawar jini ba abu ne da za ku iya yi a kowace rana ba. Gabaɗaya, kuna buƙatar jira aƙalla makonni takwas tsakanin zub da jini don sake cika wadataccen jinin ku.

Hakanan, bincike ya nuna cewa bada gudummawar jini na iya bayar da fa'idodi da dama ga lafiyar jiki, gami da rage alamun alamun mai kumburi, kara ayyukan antioxidant, da rage barazanar cututtukan zuciya (,).

Mafi mahimmanci, duk lokacin da kuka ba da gudummawar jini, kuna iya ceton rayuka.

Takaitawa Baya ga taimakawa ceton rayuka, ba da gudummawar jini na ɗan lokaci yana ƙara yawan adadin kuzari da kuke ƙonawa da kuma samar da wasu fa'idodin kiwon lafiya.

5. Fidget mai yawa

Motsa jiki yana ƙona adadin kuzari kuma yana taimaka maka kasancewa cikin koshin lafiya.

Koyaya, ƙarin nau'ikan hanyoyin motsa jiki na iya inganta yanayin saurin ku. Wannan ra'ayi an san shi azaman aikin motsa jiki na thermogenesis (NEAT), wanda ya haɗa da fidgeting ().

Fidgeting yana tattare da motsa sassan jikinka cikin yanayin nutsuwa, kamar yawan daga kafa a kafa, dantse yatsu akan tebur, da wasa da zobba.

A cikin wani binciken, mutanen da suka firgita yayin da suke zaune ko tsaye an nuna su sun ƙona sau biyar zuwa shida ƙarin adadin kuzari, a matsakaita, fiye da lokacin da suka zauna ko suka tsaya cak ().

Wani binciken ya gano cewa mutanen da ke da nauyin jiki mafi girma sun sami ƙaruwa mafi girma cikin ƙimar rayuwa ta hanyar mayar da hankali da wasu nau'ikan ayyukan motsa jiki ().

A wasu lokuta, NEAT na iya ba da gudummawa sosai ga adadin adadin kuzari da kuke ƙonawa kowace rana.

Misali, wani rukuni na masu bincike sun ba da shawarar cewa haduwa da kai-tsaye, tafiya, da tsayawa na iya konewa har zuwa karin karin adadin kuzari 2,000 a kullum - ya danganta da nauyin mutum da matakin aikinsa ().

Saboda fidgeting na iya taimaka maka kona adadin kuzari da hana karuwar kiba, wasu masana suna kira ga mutane su sanya fidgeting da sauran nau'ikan ayyukan motsa jiki a cikin rayuwar su ta yau da kullun (,).

Sauran hanyoyin cin gajiyar NEAT sun hada da daukar matakala, amfani da teburin tsaye, da shara.

Takaitawa Fidgeting an nuna kara yawan adadin kuzari kone yayin zaune da tsaye, musamman a cikin wadanda suka yi kiba.

6. Yin dariya sau da yawa

Sau da yawa ana cewa dariya shine mafi kyawun magani.

Tabbas, bincike ya tabbatar da cewa dariya na iya inganta fannoni da yawa na lafiyar hankali da ta jiki, gami da ƙwaƙwalwar ajiya, rigakafi, da aikin jijiyoyi (,,).

Menene ƙari, dariya kuma yana ƙone calories.

A cikin wani binciken, ma'aurata 45 sun kalli fina-finan da suke da dariya ko kuma da gaske. Lokacin da suke dariya yayin fina-finai masu ban dariya, ƙimar kumburin kuzarinsu ya karu da 10-20% ().

Kodayake wannan ba shi da yawa, dariya akai-akai har yanzu hanya ce mai kyau don inganta lafiyar ku gaba ɗaya kuma ku sa ku farin ciki.

Takaitawa Nazarin ya nuna cewa dariya yana haifar da ƙara ƙarancin saurin rayuwa. Ari da, yana iya inganta lafiyar ku gaba ɗaya da haɓaka ƙimar rayuwar ku.

Layin kasa

Yawan kuɗin ku na rayuwa yana ƙayyade adadin adadin kuzari da kuke ƙonawa kowace rana.

Abubuwa masu yawa suna shafar tasirin ku na rayuwa. Ta hanyar sauye-sauye na rayuwa mai sauƙi, zaku iya haɓaka ƙimar ku, yana taimaka muku ƙona ƙarin adadin kuzari da rage nauyi.

Waɗannan sun haɗa da fid da kai, yawan shan ruwan sanyi, yawanci dariya, cingam, da ba da jini.

Duk da yake tasirin waɗannan dabarun asarar nauyi na iya zama kamar ba shi da ma'ana, za su iya yin canji cikin dogon lokaci.