Hanyoyi 6 Abincinku Yana Saƙo tare da Tsarin ku

Wadatacce

• Kuskuren Metabolism: Cin Abincin da ba daidai ba
• Kuskuren Metabolism: Skimping
• akan Protein
• Kuskuren Metabolism: Cin Kadan don Rage nauyi
• Kuskuren Metabolism: Shan
• Abincin Soda
• Kuskuren Metabolism: A'a
• Wanke Wanke
• Kuskuren Metabolism: Tsaftacewa
• Bita don

A can kuna aiki tuƙuru don sauke kilo: bugun gindinku a dakin motsa jiki, rage adadin kuzari, cin ƙarin kayan lambu, wataƙila ma ƙoƙarin tsaftacewa. Kuma kodayake zaku iya samun ƙwararru don ba da shawarar duk waɗannan ƙoƙarin, shirin ku na iya zama yana ɓata burin ku na asarar nauyi.

Kamar yadda aka saba da ban haushi kamar yadda ake gani, wasu kurakuran cin abinci na yau da kullun na iya hana metabolism ɗin ku, tanderun ku na ciki wanda ke haɓaka adadin kuzari 24/7, ko kuna sprinting a cikin juzu'i ko zaune a kan derriere a gaban TV. Wannan ba yana nufin yakamata ku bar membobin ku na motsa jiki ku tafi siyan pint na cakulan cakulan. Ci gaba da aikin kuma ci gaba da yin asara tare da waɗannan gyare -gyare masu sauƙi.

Kuskuren Metabolism: Cin Abincin da ba daidai ba

An gaya muku akai -akai cewa mutanen da ke cin abincin safe suna da ƙananan ƙyallen ƙyallen, amma wasu suna ganin cewa ba a yin sahur da safe yana sa su jin yunwa. Idan za ku iya ba da labari, yana iya kasancewa “lafiyayyen kumallo” da kuke ci-kamar hatsi da 'ya'yan itace-yana ƙunshe da carbs da yawa, yana ba ku damar cin abinci daga baya.

"Lokacin da ku ke da sluggish metabolism, sau da yawa alama ce cewa kuna da juriya na insulin-jikinku yana da wuyar motsa sukari daga jinin ku zuwa cikin sel don mai, kuma idan hakan bai yi aiki daidai ba, kuna jin yunwa har ma da jin yunwa. lokacin da ba ku da jiki, "in ji Caroline Cederquist, MD, ƙwararre kan abinci mai gina jiki da haɓaka metabolism kuma darektan likita na BistroMD, shirin isar da abinci na kan layi. Ana ganin wannan musamman bayan farkawa. Da safe, matakan insulin suna cin abinci mai yawan carb, kuma insulin yana ƙaruwa sosai, sannan hancin hanji, yana barin ku da zafin rana.

Maganin: Haɗa waɗannan carbs ɗin tare da furotin don taimakawa rage jinkirin amsa sukari na jini. Neman gram 30 na furotin (kopin cuku ko ƙwai biyu da akwati na yogurt na Girkanci mai ƙarancin mai) da kusan gram 20 zuwa 30 na carbs (matsakaiciyar ayaba, babban abin toast, ko fakiti na oatmeal na zahiri. ).

Kuskuren Metabolism: Skimping

akan Protein

A duk rana jikinka yana tafiya ta wani tsari da ake kira juzu'in furotin, a zahiri yana rushe tsokar tsokarsa. Gabaɗaya al'ada ce, amma mata da yawa ba sa cin isasshen furotin (wanda ya ƙunshi amino acid, babban "abinci" don tsokoki), don magance wannan tasirin da kuma kula da ɗimbin yawa. Ba shi da kyau tunda yawan tsoka da kuke da shi, yawan adadin kuzari da kuke ƙonawa ko da me kuke yi.

Maganin: RDA na furotin ga mata shine gram 45 zuwa 50, amma Dr. Cederquist ya ce yana barin mata rashi kuma ba za su iya ci gaba da farfado da metabolism na su da kyau ba kuma suna ƙone kitsen jiki. Tabbatar samun gram 30 (kusan oza 4 na kaji) a lokacin karin kumallo, abincin rana, da abincin dare, da gram 10 zuwa 15 a cikin kayan ciye -ciye.

Kuskuren Metabolism: Cin Kadan don Rage nauyi

Ee, dole ne ku yanke kalori don dacewa da ƙaramin girma. Amma yayin da adadin da ke kan sikelin ke raguwa, metabolism ɗinku na iya ɗaukar nutsewa don dalilai biyu: Na farko, kodayake wasu daga cikin nauyin da aka rasa mai ne, wasu tsoka mai ƙona kalori. Na biyu, "jikinka yana da nauyi 'mai daɗi' saboda an tsara mu don yaƙar yunwa. Yayin da kake rage nauyi, jikinka yana ƙoƙari ya rataya kan kalori don dawo da ku zuwa tushen ku," in ji Robert Yanagisawa, MD, darektan Shirin Kula da Kiwon Lafiyar Kiwon Lafiya a Dutsen Sinai. Hakanan kuna iya jin yunwa yayin da jikinku yake ƙoƙarin lallashe ku zuwa inda aka saita ku. Sa'ar al'amarin shine jikinku a hankali zai sake daidaita nauyin ku zuwa sabon tushe, in ji Dokta Yanagisawa.

Maganin: Har sai jikinku ya daina sabotaging ƙoƙarinku na asarar nauyi, mafi mahimmancin abin da zaku iya yi shine ɗaukar kaya akan 'ya'yan itatuwa da kayan marmari. Tsarin GI ɗinku yana aiki akan lokaci don karya su (ƙona wasu ƙarin adadin kuzari), amma mafi mahimmanci, sune ingantacciyar hanya don yaƙar wannan ƙarin yunwar ta hanyar cika ku da ƙananan fiber. Sanya rabin farantin ku tare da samfura a kowane abinci kuma ku ci salatin tare da vinaigrette kafin ko bayan abincin dare. Salatin yana rage saurin cin abincin ku, yana ba da hormones masu hana yunwar minti 20 zuwa 30 da suke buƙatar shiga don ku ji koshi kuma ku ci ƙasa da abincinku-ko kuma ku sami damar yin tsayayya da kayan zaki bayan, in ji Scott Isaacs, MD, masanin metabolism da marubucin Beat Overeating Yanzu!

Kuskuren Metabolism: Shan

Abincin Soda

Yana da mummunan karkatacciyar ƙaddara cewa wani abu mai kalori ba zai iya fitar da ku ba. "Bincike ya nuna cewa sukari na wucin gadi yana ƙarfafa amsawar hormonal da na rayuwa na ainihin sukari," in ji Dokta Cederquist. Yayin da kuke cin kayan zaki na karya, masu karɓa a cikin kwakwalwar ku da hanji suna tsammanin samun adadin kuzari daga sukari; a mayar da martani, jikinka yana sakin insulin hormone mai adana kitse.

Maganin: "Jefa abubuwan da ba su da kalori kuma ku fara cin abinci na ainihi," in ji Dokta Cederquist. Kuna so ku yanke soda abinci gaba ɗaya, amma idan kun kasance gwangwani uku-a-rana kuma ba sa son barin turkey mai sanyi, fara da ragewa zuwa ɗaya iya kuma koyaushe ku ci abubuwan sha tare da abinci. "Ta wannan hanyar jikinku yana samun adadin kuzari da yake tsammanin, don haka akwai ƙarancin amsawar insulin," in ji Dokta Cederquist.

Kuskuren Metabolism: A'a

Wanke Wanke

Magungunan kashe kwari ba kawai masu kashe kwari ba ne, su ma masu kawo cikas ne na endocrine. Saboda tsarin endocrine yana sarrafa metabolism, fallasawa ga wasu sunadarai na iya haɓaka sha’awa, yana ƙarfafa ƙwayoyin kitse, kuma yana haifar da ƙarancin narkewa, in ji Dokta Isaacs. Ragowar magungunan kashe ƙwari a kan samfur (da duk wani fakitin filastik da suka shigo) na iya jefar da matakan hormone ɗinku har ma ya kai ga samun nauyi.

Maganin: Ci gaba da cin waɗancan 'ya'yan itatuwa da kayan marmari, amma ku kasance masu himma game da wanke komai, har ma da cakuda salatin' 'da aka riga aka wanke' 'da abincin da ba za ku ci ba, kamar cantaloupes da avocadoes. Dokta Isaacs ya ba da shawarar a nutse a cikin babban kwano na ruwa na tsawon minti daya zuwa biyu, sannan a wanke a karkashin ruwan famfo. Yi amfani da goga mai taushi don goge Citrus da sauran abinci tare da kwasfa mai wuya.

Kuskuren Metabolism: Tsaftacewa

Idan akwai abu guda game da azumin ruwan 'ya'yan itace, kuna rasa nauyi da sauri. Amma yawancin abin da ke cikin ruwa da tsoka, Dr. Cederquist ya ce. Wataƙila za ku iya tunanin inda muke tafiya da wannan: Lokacin da kuka ƙaryata jikinku abubuwan gina jiki da yake buƙata ta hanyar cinye kalori kaɗan da isasshen furotin, jikinku zai rushe ƙwayar tsoka. "A ƙarshe, za ku sake samun wannan nauyin idan kun sake cin abinci kuma watakila ma fiye da haka saboda kun rasa ƙwayar tsoka," in ji ta. Wasu tsaftacewa na iya zama makwanni uku ko wata ɗaya, amma da yawa kwanaki uku ne kawai-isasshen lokacin da za su lalata metabolism. Yayi.

Maganin: Tsallake tsabtace gaba daya.

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