8 nasihu mai sauƙi don saurin saurin metabolism

Wadatacce

• 1. Ci abinci mai zafi mai zafi
• 2. Cin karin furotin
• 3. Shan koren shayi
• 4. Kada a tsallake karin kumallo
• 5. Ci abinci mai wadataccen bitamin B
• 6. Yi atisaye na jiki sau 2 zuwa 3 a sati
• 7. Rage damuwa
• 8. Barci awa 8 zuwa 9 a dare

Wasu dabaru masu sauƙi kamar ƙetare karin kumallo, yin ayyukan motsa jiki, ko bacci mai kyau yana taimakawa saurin saurin kuzari da kuma son kashe kuzari a cikin yini.

Tsarin rayuwa shine yadda jiki ke juya adadin kuzari zuwa makamashi wanda yake da mahimmanci don kiyaye ayyukan jiki kamar numfashi, gyaran ƙwayoyin halitta da narkar da abinci, misali.

Wasu dalilai kamar tsufa, rashin cin abinci mara kyau, rashin motsa jiki ko kiba, alal misali, na iya rage saurin metabolism kuma, sabili da haka, yin amfani da dabaru don saurin metabolism na iya taimakawa jiki yin aiki mafi kyau, ban da ƙara yawan kuzarin kuzari, fifita asarar nauyi da ingantaccen yanayi.

1. Ci abinci mai zafi mai zafi

Abincin Thermogenic, irin su barkono, kirfa, ginger, kofi da kuma koren shayi, na iya taimakawa ƙara zafin jiki da saurin saurin kuzari, yana mai sauƙin ƙona kitse. Waɗannan abinci za a iya haɗa su a cikin abinci kuma ya kamata a sha kullum. Duba cikakken jerin abincin thermogenic da yadda ake cin su.

2. Cin karin furotin

Theara yawan cin abinci mai wadataccen furotin yana sa jiki kashe ƙarin adadin kuzari don sarrafa wannan na gina jiki yayin narkewar abinci, ban da inganta kuzarin ƙwayar tsoka, wanda shine nama wanda ke amfani da adadin kuzari fiye da mai. Sabili da haka, yawancin tsokoki, da sauri metabolism ya zama.

Babban abincin da ke cike da furotin shine nama, kaza, ƙwai, kifi da cuku, waɗanda ya kamata a ci a kusan kowane abincin rana. Duba cikakkun jerin abinci mai wadataccen furotin.

3. Shan koren shayi

Green shayi yana da catechins da maganin kafeyin a cikin abubuwan da ke da su waɗanda ke da kaddarorin thermogenic, wanda ke taimakawa saurin saurin kuzari, yana haifar da jiki don ciyar da kuzari. Bugu da kari, catechins, maganin kafeyin da polyphenols da ke cikin koren shayi suna rage tarin kitse a jiki kuma suna taimakawa ƙona kitse, wanda zai iya inganta rage nauyi.

Manufa ita ce shan kofuna waɗanda 3 zuwa 5 na koren shayi a rana don taimakawa saurin ƙarfin ku. Koyi yadda ake shirya koren shayi don kara kuzari.

4. Kada a tsallake karin kumallo

Cin karin kumallo yana da mahimmanci saboda jiki yana buƙatar kuzari bayan tsawon awanni na azumi cikin dare kuma wannan abincin yana tasiri saurin saurin metabolism cikin yini.

Ta hanyar tsallake karin kumallo, jiki yana jinkirin ƙona kitse don ƙoƙarin kiyaye kuzari, ban da ƙona tsokoki don kuzari, wanda ke jinkirta saurin metabolism.

Sabili da haka, don hanzarta aikin ku ya kamata ku ci karin kumallo a cikin sa'a ɗaya da farkawa kuma ku haɗa da abinci mai ƙoshin lafiya kamar fiber, 'ya'yan itatuwa da sunadarai. Duba lafiyayyun karin kumallo.

5. Ci abinci mai wadataccen bitamin B

B-hadadden bitamin, irin su B1, B2 da B6, suna da mahimmiyar rawa wajen samar da kuzari a cikin jiki kuma wasu binciken sun nuna cewa kara yawan amfani da wadannan sinadarai na bitamin na iya taimakawa wajen kara karfin jiki.

Abincin da ke cike da bitamin B sun hada da nama, hanta, hatsi gaba ɗaya, madara da abubuwan shaƙuwa ko koren kayan lambu, alal misali. Dubi cikakken jerin abinci mai wadataccen bitamin na B.

6. Yi atisaye na jiki sau 2 zuwa 3 a sati

Aikin motsa jiki yana taimakawa sautin da ƙara yawan ƙwayar tsoka, wanda ke taimakawa wajen saurin saurin metabolism. Wannan saboda, tsokoki suna kashe kuzari fiye da ƙwayoyin kitse, suna fifita kashe kuzari. Additionari ga haka, motsa jiki yana sa kumburin jikin mutum ya ci gaba da ƙaruwa na kimanin awanni 4.

Kyakkyawan zaɓin motsa jiki shine yin atisayen nauyi ko ƙarfin horo a gida sau 2 zuwa 3 a mako yana aiki da tsokoki na ƙafafu, kwatangwalo, baya, ciki, kirji, kafadu da hannaye, misali. Duba misalin horon kafa wanda zaka iya yi a gida.

Wani zaɓi na motsa jiki, wanda za'a iya yi a kwanakin da ke tattare da horo mai ƙarfi, shine motsa jiki na motsa jiki kamar tafiya, gudu, iyo, motsa jiki ko motsa jiki mai ƙarfin gaske wanda kuma yana taimakawa hanzarta motsa jiki da kuma ciyar da ƙarin adadin kuzari.

7. Rage damuwa

Tooƙarin shawo kan damuwa da damuwa yana da mahimmanci don rage samar da cortisol, wanda shine kwayar damuwa da ke haifar da ƙara samar da mai a cikin jiki, yana rage saurin metabolism.

Don taimakawa rage damuwa da hanzarta saurin motsa jiki, ya kamata mutum ya gudanar da ayyukan da ke taimakawa wajen sauƙaƙewa ko kawar da hankali kamar tafiya ko miƙewa, yin ayyukan da zai huce kamar tunani ko yoga, ko yin wani abin sha'awa kamar hoto, ɗinki ko zane, misali misali. Duba matakai 7 don magance damuwa.

8. Barci awa 8 zuwa 9 a dare

Barcin 8 zuwa 9 a dare yana da mahimmanci don daidaita aikin samar da hormone, haɓaka yanayi da haɓaka fa'idar yawan tsoka. A lokacin bacci ne mafi girman samarwar GH, haɓakar girma, ke faruwa wanda zai motsa hauhawar jini ta tsoka.Hakanan yana tare da hutawa mai kyau cewa tsoka ya murmure daga horo kuma ya girma, kuma mafi yawan ƙwayar tsoka da kuke da ita a jikinku, mafi girman kuzarinku da ƙona calorie zai kasance.

Kalli bidiyon tare da nasihu kan yadda za a kara kumburi yayin bacci.