Pezani RMR Yanu Ndi Zida Zam'manja
Kupuma kwa mphamvu yamagetsi (kotchedwanso RMR) ndi mlingo umene thupi lanu limawotcha mphamvu pompuma mokwanira. Mukhoza kuwerengera kupuma kwa thupi lanu kuti muwone momwe thupi lanu likufunira kuchita zinthu zofunika monga kupuma ndi kusindikiza. RMR yanu kapena kupuma kwa kayendedwe kamadzimadzi ndi gawo la ndalama zanu zonse za tsiku ndi tsiku (TDEE) kapena chiwerengero cha ma calories omwe mumawotcha tsiku lililonse .
Kodi Metabolism ndi Mphamvu Zamakono Zimatani?
Nthawi zambiri timayankhula za kagayidwe kamene kamakhala ngati kamodzi kokha m'thupi lanu. Koma si choncho. Metabolism-kuphatikizapo kupuma kagayidwe kake-ndi ntchito zambiri zomwe zikuchitika nthawi zonse. Mtengo umene ntchitozo zimachitika ndi mlingo wanu wamagetsi.
Thupi lanu limatembenuza chakudya chomwe mumadya kuti mugwire ntchito zofunikira komanso zovuta monga kupuma kapena kusuntha. Njira imeneyi imatchedwa metabolism . Njira yonse yamagetsi ndizochitika zosiyanasiyana zomwe zimapangitsa thupi lanu kukhala labwino komanso la thanzi.
Ndiye kodi kagayidwe ka shuga kamagwira ntchito bwanji? Zakudya zonse zomwe mumadya zimakhala ndi zakudya zokwanira. Thupi lanu limatenga zakudya ndi kuwasandutsa mu maunyolo a kutentha. Mphamvu-zowonjezera-zomwe zimaperekedwa ndi chakudya zimagwiritsidwa ntchito nthawi yomweyo kapena kusungidwa kuti thupi lanu ligwiritse ntchito kenako. Mafuta owonjezerapo amawasungira monga mafuta.
Kodi Mphamvu Zamatsenga Zotsalira Ndi Ziti?
Kupuma kwa kagayidwe kake ndi mphamvu imene thupi lanu limapanga kuti muzichita ntchito zofunika kwambiri pamene thupi lanu likupumula.
Ntchito zofunika izi zikuphatikizapo zinthu monga kupuma, kuyendetsa magazi kapena ntchito za ubongo. Kupuma kwa thupi kumatchedwanso kuti basal metabolism . Mlingo wanu wamadzimadzi (BMR) ndi chiwerengero cha mafuta omwe thupi lanu limawotchera. Mukhoza kuwerengera kupuma kwanu kokwanira kuti mupeze nambala yanu.
Kupuma kwa thupi kwa munthu aliyense kapena BMR kuli kosiyana. Zinthu zomwe zimakhudza kupuma kwanu kwa thupi zimaphatikizapo kulemera kwanu, chikhalidwe, zaka ndi thupi. Mwachitsanzo, munthu yemwe ali wamkulu kwambiri komanso wamisazi amafunika mphamvu zambiri (zopatsa mphamvu zambiri) kuti thupi lake lizipumula kusiyana ndi munthu yemwe ali wamng'ono kwambiri.
Kodi Zinthu Zina Zimakhudza Bwanji Metabolism?
Kuphatikiza pa kupumula kwa thupi lanu, pali zifukwa zina zambiri zomwe zimakhudza chiwerengero cha ziwerengero zomwe mumatentha tsiku lililonse.
- Timagwiritsa ntchito mphamvu kuti tifunikire ndikudya chakudya . Ochita kafukufuku amaitcha kuti kutentha kwa chakudya (TEF) . Zimapanga gawo laling'ono la mphamvu zanu zonse.
- Mukhozanso kutentha makilogalamu ambiri pogwiritsa ntchito masewera olimbitsa thupi . Mwachitsanzo, mukhoza kulimbitsa thupi lanu ndi kuyenda tsiku ndi tsiku kapena kuchita masewera olimbitsa thupi pa masewera olimbitsa thupi.
- Kusagwiritsa ntchito zolimbitsa thupi kumafuna mphamvu zambiri. Ochita kafukufuku amagwiritsa ntchito mawu akuti "osagwiritsa ntchito masewero olimbitsa thupi thermogenesis (NEAT)" pofotokoza zonse zomwe mumapsereza kuti muzichita masewera olimbitsa thupi tsiku lonse monga kudya zakudya, kuyenda ku deiki lanu kuntchito, kapena kuphika chakudya.
Kodi Ndimasintha Bwanji Mitabolism Yanga Kutaya Kunenepa?
Kuti muchepetse kulemera, muyenera kudziwa kupuma kwanu kwa chiwerengero ndi mawerengero a calories omwe mumawotcha tsiku lililonse (kuphatikizapo kuchita masewera olimbitsa thupi ndi kufunika).
Pali njira zosiyanasiyana zodziwira manambala, koma palibe sayansi yeniyeni. Zina zachipatala kapena zipatala zimapereka ntchito zowonetsera zamatsenga zomwe zingakhale zolondola .
Kumbukirani kuti chiwerengero chimene mumapeza mukamagwiritsa ntchito kuchuluka kwa kuchepetsa kupitirira kwanu kumangoganizira. Ngakhale mutapita ku masewera olimbitsa thupi kapena ku labu, nambala imene mumapeza siili yeniyeni. Ndikumangoganiza bwino pa chiwerengero cha makilogalamu omwe thupi lanu lidzawotche. Izi ndi zothandiza kudziwa ngati mukuyesera kupeza kapena kutaya thupi. Nthawi zina kuyesera kumafunika kuti mukhale ndi makilogalamu anu (chakudya choyenera) kuti mukhale ndi ma calories (metabolism) kuti mukwaniritse cholinga chanu.
Mukakhala ndi chiwerengero chodziŵira cha kuchuluka kwa makilogalamu omwe mumawotcha tsiku lirilonse, mutha kusintha zakudya zanu zamasiku ndi tsiku kapena kusintha masewera anu a tsiku ndi tsiku kuti mupange mphamvu zoperewera . Nthawi zina akatswiri ochepetsa kulemera amachititsa kuti zikhale zosokoneza kalori.
Pamene simupatsa thupi lanu mphamvu, limawotcha mphamvu yosungidwa (mafuta osungidwa) ngati mafuta m'malo mwake. Zotsatira zake ndikuti mutaya thupi ndi kuchepa. Kuwonongeka kwa kalori mlungu uliwonse kwa pafupifupi 3500 calories kudzakhala pafupifupi pounds imodzi ya kulemera.