Yadda za a rage saurin metabolism (metabolism)?

Ga mafi yawanci, wannan na iya zama baƙon abu, amma ga mutane da yawa akwai irin wannan matsalar kamar rage jinkirin motsa jiki ba tare da cutar da lafiya ba. Ilimin sama da ƙasa game da metabolism na iya zama wani hadari a wasu lokuta. A yau, Intanet cike take da labarai da yawa waɗanda marubutan da ba su iyawa suka rubuta ba, waɗanda, ta hanyar amfani da ilimin sama-sama, suna gurɓata mahimman maganganu na canzawa, suna mai da ilmi mai amfani cikin cutarwa ga duk wanda ya karanta shi. Wannan jeri ya haɗa da nau'ikan abinci guda-guda waɗanda aka sanya su azaman hanyoyi masu tasiri don rage nauyi.

A dabi'ance, irin waɗannan labaran basu fito fili ba. Dangane da bayanai a cikin mujallu na wasanni, tatsuniya ta bayyana cewa yawan saurin rayuwa yana shafar nauyin jiki, kuma rage ƙimar rayuwa na iya taimaka maka samun nauyi da samun ƙarfin tsoka. Wannan asali shine kuskuren hanyar kasuwanci. Bari muyi la'akari dalla-dalla lokacin da, ga wane kuma me yasa ya zama dole don rage saurin metabolism. Kuma ya zama dole kwata-kwata.

Bayanin Edita: Labarin game da jinkirta jinkirin motsa jiki an rubuta shi ne don dalilai na bayani kawai. Ba mu ba da shawarar cewa ka rage saurin abin da kake samu ba da wata manufa ba. Ana gabatar da Ka'idodin Rage Metimar Rage abolicarfafawa ne kawai don ilimantar da ku game da haɗarin da ke jiran ku a kan hanyarku zuwa cikakkiyar jiki mai aiki!

Shin yana da daraja?

Abu ne mai sauƙi a rage tafiyar matakai na rayuwa a cikin jiki fiye da dawo da su daga baya. Idan burin ku shine samun ƙaruwa (ba tare da wani fifiko ba), ya kamata ku fahimci cewa jinkirin tafiyar da ayyukan ƙira koyaushe damuwa ne.

• Da fari dai, jiki zai fita daga yanayin damuwa, wanda zai haifar da yawan maye bayan haka.
• Abu na biyu, shine inganta kayan aiki, kuma idan kun rage yawan hanyoyin tafiyar da rayuwa, to kai tsaye zaku juye zuwa kayan lambu marasa nutsuwa da kasala.

Yi la'akari da sakamakon jinkirin wucin gadi na tafiyar matakai na rayuwa.

Sakamakon gajeren lokaci

A cikin gajeren lokaci za ku sami:

1. Raguwar aikin kwakwalwa.
2. Productionara yawan samar da hormone girma. Wannan tasirin sakamako ne. Jiki yana ƙoƙarin kiyaye daidaituwar ƙarfi saboda hyperplasia koda tare da rage yawan kuzari, don haka, yayin ci gaba da ƙarfin gaba ɗaya, yana iya samun isassun hanyoyin abinci a nan gaba.
3. Rage kuzarin jiki.
4. Bacci koyaushe.
5. Kiba mai yawa.
6. Fushi koyaushe.
7. Canji a cikin zagayowar yau da kullun.
8. Rage cikin alamun manuniya.
9. Rage ƙarfin jiki.
10. Canje-canje na farko a cikin gabobin ciki, wanda daga baya ya rikide zuwa cututtuka masu yawa na yau da kullun.

Duk wannan saboda gaskiyar cewa a mafi yawan lokuta raguwa a cikin metabolism yana faruwa tare da canji a cikin yanayin canjin rayuwa na rayuwa, jiki da kansa ya lalace, yana gaskanta cewa yana buƙatar haɓaka albarkatu kafin dogon yunwa ko wasu damuwa (tushe - Littafin rubutu "Biological Chemistry", Severin).

Sakamakon dogon lokaci

Sakamakon dogon lokaci da ke haɗuwa da raunin wucin gadi na tafiyar matakai na rayuwa na iya haifar da sakamakon da ba a zata ba:

• Take hakkin kira na hormones.
• Canji a matakan hormonal tare da girmamawa akan estrogen.
• Increaseara yawan ci gaba a cikin ƙwayar adipose wanda ke haifar da matsanancin kiba.
• Ciwon ciki.
• Canji a cikin rabo na enzymes a cikin ciki.
• Canji a cikin matakan insulin na jini.
• Rushewar ƙwayoyin kwakwalwa.
• Rushewar glycogen depot.
• Cutar ciki na hanta.
• Atherosclerosis.
• Ciwon zuciya.
• Rashin jini na jijiyoyin jini.

Kuma akwai wasu illa masu yawa. A sakamakon haka, jiki zai ci gaba da ƙoƙari don daidaitawa, wanda zai haifar da tsalle-tsalle a cikin saurin kuzari kuma daga ƙarshe ya lalata lafiyar ɗan wasan.

Ka'idoji da dalilai

A dabi'a, ana iya haɓaka saurin haɓaka ta hanzari. A wannan yanayin, ka'idojin jinkirin sa ya ta'allaka ne akan dawowar jiki zuwa yanayin daidaito, watau sake komawa zuwa salon rayuwar da ta gabata.

Idan kun fara yin wasanni kuma raguwar jiki ta fara, to ya isa a rage karfi, wanda zai sake rage saurin metabolism a cikin jiki, kuma ya canza daidaituwa tsakanin catabolism da anabolism.

Amma duk da haka dai, akwai alamun raɗaɗi na saurin haɓakawa wanda ke buƙatar magani da sa hannun likita. Kuna iya fahimtar cewa jigilar ku daga cikin al'ada zuwa ga hanzarin da ba'a tsammani ta waɗannan dalilai:

• Kullum yunwa. Musamman idan kuna cin abinci akai-akai kuma da yawa.
• Saki mai yawa na kuzarin zafi (haɓakar zafin jiki).
• Activityara yawan motsa jiki, tare da rashin bacci.
• Hawan jini, tachycardia.
• Girgizar ƙasa.
• Rushewar nauyi koyaushe.
• Saurin fara gajiya saboda tsallake abinci.
• Sleeparamin bacci da rana.
• Canza zagayowar yau da kullun (bacci uku a kowace rana, awanni 1-2 kowannensu, maimakon awa 1 zuwa 8).
• Rashin kwanciyar hankali, jagora, a ƙarshe, zuwa gajiya mai juyayi da cututtuka masu zuwa na tsarin mai juyayi na tsakiya.

Kasancewar waɗannan alamun suna nuna rashin lafiyar rayuwa, wanda ya fi kyau tuntuɓi likita.

Hakanan, tare da jinkirin motsa jiki, ba a kuma ba da shawarar ɗaukar matakan da kanku ba, tunda wannan na iya zama mai nuna alamun yawan cututtuka da yanayi (tushe - Littafin rubutu "Human Physiology", Pokrovsky):

• Hypothyroidism;
• Rashin girma hormone.
• Adrenal pathology.
• Damuwa a cikin gland na hypothalamus-pituitary.
• Hypogonadism.

Lokacin ƙoƙarin tsoma baki tare da ƙimar tafiyar matakai na rayuwa, ya kamata a tuna cewa jinkirin motsa jiki mai ƙarancin aiki shine hanya kai tsaye zuwa kiba, ciwon sukari da cututtukan zuciya!

Decreasearawar halitta a cikin saurin rayuwa

Abin baƙin ciki, saboda mutane da yawa, jinkirin motsa jiki ba alkhairi bane kwata-kwata, amma hukunci ne. Don haka, bayan talatin, raguwar yanayi a cikin yanayin saurin rayuwa yana farawa, wanda baya tsayawa har zuwa mutuwa. Duk wannan yana rage kuzari da yawan abincin da ake ci. Kuma a cikin athletesan wasa akwai mutane masu saurin rayuwa. Koyaya, don kiyaye kansu cikin sifa, suna buƙatar bin tsarin mulki da tsananin ƙarfi. Yawancin lokaci, har yanzu suna hanzarta haɓakar jikinsu don ƙirƙirar yanayin da ake buƙata, sannan su mayar da shi zuwa daidaito.

Iyakar abin da suke da shi saboda ƙarancin kuzarin rayuwa shine ikon kiyaye sifar da aka samu ba tare da wani sakamako na musamman ba. Wadancan. tare da abinci mai kyau da tsarin yau da kullun, zasu iya iya bushewa duk shekara.

Don musamman dagewa

Ga masu karatu masu dagewa waɗanda suka zo don gano abin da zasu yi don rage saurin kuzari da samun nauyi, kuma ba su rikicewa musamman da sakamakon, la'akari da yadda da yadda zaku iya rage saurin metabolism.

Don rage saurin kuzari kuna buƙatar:

1. Ayyade yawan kuɗin ku na yau da kullum.
2. Ci gaba da manyan abubuwan da suka shafi saurin.
3. Canja abincinka.
4. Rage motsa jiki da ayyukan tunani.
5. Rabu da kayan adrenaline na roba (maganin kafeyin, da sauransu)
6. Don barci more.
7. Kadan sau da yawa akwai.

Da kyau, ko satar rai daga sutudiyo. Giya da kirim mai tsami. Giya, a cikin sifofin yisti wanda aka wadatar da shi da saurin carbohydrates, yana kara girman insulin. Kuma kirim mai tsami zai baka damar kutsa kai tsaye cikin mahimmin kitsen, kusan ba ana hadashi da matsakaiciyar nau'in glucose. Kuma rage jinkirin motsa jiki da lalata lafiyar ku - duk abin da ya zama dole don samun nauyi a cikin mafi kankanin lokaci ta kowace hanya.

Lissafi na rayuwa kudi

Lura: dabarun da aka bayar a wannan ɓangaren an gabatar dasu ne don dalilan bayani kuma ba ta wata hanyar da za ta shafi ainihin tasirin rayuwar mutum.

Isididdigar rayuwa ta ƙayyade ta dalilai da yawa, wanda ya samo asali daga buƙata ta ɗabi'a don motsi, damuwar hankali, abubuwan yau da kullun na yau da kullun, da dai sauransu. game da ƙirƙirar ƙarancin kalori ta hanyar haɓaka nauyin halitta.

In ba haka ba, mutane da yawa suna amfani da dabara don ƙididdige ƙimar basal. Hakanan bai zama cikakke ba, baya la'akari da kasancewar ɗakunan glycogen da kitse na jiki. Amma ga mutanen da ba sa shiga cikin wasanni, za ku iya amfani da shi, kodayake tare da taka tsantsan.

Na maza

Bayanin asali (66) + (13.7 * nauyin jiki) + (5 * tsawo) - (6.8 * shekara). Don haka, alal misali, bisa ga waɗannan ƙididdigar, wani mutum mai nauyin kilogram 73, har zuwa shekaru 25 da tsayinsa zuwa santimita 185, yana cin kusan kilogram 1650 don bukatun yau da kullun. Wannan adadi ya wuce gona da iri, tunda irin wannan mutumin yana da kusan kashi 15-17% na ƙwayar adipose, wanda baya cin kuzari. Dangane da haka, ainihin amfaninsa shine 1142 (tushe - "Wikipedia").

Na mata

Dabarar ta yi kama da juna, lambobi da masu daidaitawa kawai sun bambanta. Asalin asali (665) + (9.6 * nauyin jiki) + (1.8 * tsayi) - (4.7 * shekara). Muna kallon yarinya mai kama da tsara. Abun buƙata na asali shine kawai 150 kcal ƙasa da na mutum. Kuma idan kun cire nauyin kitsen jiki, sakamakon ya kusan zama daidai. 1106 a kan 1142 kcal.

Kuma daga wannan zamu iya zana ƙarshe. Dabarar ba daidai ba ce, ba ta la'akari da dalilai da yawa, kuma mafi mahimmanci, ba ta da ma'ana, tunda, duk da bambancin alaƙa da ƙididdigar asali, bambancin sakamakon maza da mata ana auna su da 100-150 kcal. Wannan yana nufin cewa dabara ta biyu, kamar ƙididdigar tushe, an ƙirƙire ta ne kawai ta hanyar hanyar kasuwanci.

Zaka iya bincika sakamakon dabara ta amfani da tebur. Tebur ya dogara ne akan nauyin net, ban da kitsen jiki.

Abin da abinci na iya gaske da gaske jinkirin da metabolism. Akwai manyan hanyoyi guda biyu don yin hakan.

Na farko shine amfani da samfuran da ke sa tasirin insulin yayi tsalle. A wannan yanayin, raguwar yawan kumburi zai kasance mai raɗaɗi kuma yana haɗuwa da sakamako mafi girma.

Don wannan kuna buƙatar amfani da:

• Mai yawa da mai zaki a lokaci guda.
• Yi watsi da sunadarai.
• Ku ci abinci tare da dogon hutu a cikin lokaci.

A sakamakon haka, jin yunwa a cikin mintina 15 bayan cin abinci, sannan kuma saboda rashi, jiki zai fara yin jinkirin sarrafa kansa da kansa, kuma ya tara duk abin da aka samu a cikin mai mai.

Hanya ta biyu ba ta da zafi sosai. Anan dole ne ku rude, duka tare da abun cikin kalori da kuma abubuwan gina jiki. Idan burin ku shine rage yawan kuzari kamar yadda ya kamata don rage ayyukan tafiyarwa (alal misali, bayan tafarkin maganin asirin anabolic), to lallai ne ku canza abincin ku kamar haka:

1. Createirƙira rarar calori mai ɗorewa 30%. Daga wannan mashigar jiki, jiki yana fara aiki kuma yana rage matakan rayuwa cikin sauri.
2. Akwai mafi hadadden carbohydrates. Sai hatsi cikakke waɗanda suke da fiber.
3. Ku ci mai yawa na omega 3 da omega 9 mai cikakken kitse mai a wani keɓaɓɓen lokaci daga cin abinci na carbohydrate. Rushewar kayan mai shine aiki mai wahala wanda zai ɗauki jikinku na dogon lokaci.
4. Cire dukkan sunadarai masu sauri da hadaddun abincinku. Cuku kawai na gida da waɗanda ke da sinadarin casein. Soy yana yiwuwa.

Kamar yadda kake gani, abincin da ke rage saurin tasirin ka ba shi da alaƙa da ƙimar kiba. Kuma yawanci ana amfani dasu duka don bushewa da haɓaka hanzari. Haɗuwa da sabis da yawan canje-canje na abinci kawai.

Jerin allunan don rage saurin metabolism sun haɗa da:

• Magungunan da ke rage acidity na ciki. Wannan rukuni ne na magungunan antiulcer, saboda la'akari da raunin acidity - hanyoyin tafiyar da rayuwa, musamman rarrabuwar kai, suna da hankali.
• Shirye-shirye dauke da adadi mai yawa na kara kuzari na estrogenic. Hannun mata na yau da kullun waɗanda za a iya siyan su ba tare da takardar sayan magani a kowane kantin magani ba. Yawan isrogen zai sa jiki ya adana kuzari idan yajin aiki na yunwa da ciki.

Gaskiyar wasa: wannan zai faru ba tare da la'akari da kasancewa namiji ko mace ba. Yawan isrogen a kowane hali zai haifar da haɓakar nauyi, tunda jiki, tare da irin wannan canjin a matakan hormonal, ba zai fahimci abubuwan da ke haifar da shi ba.

• Magungunan da ke shafar fitowar insulin a cikin jiki.

Shawarwari

Babban shawarwarin shine cewa babu yadda za'ayi ku rage yawan kumburin ku idan baku da takamaiman cututtukan cututtuka. A wannan yanayin, tuntuɓi likitanka wanda zai ba da takamaiman hanyar magani. Idan kawai kuna so ku ƙara nauyi da sauri, amma a lokaci guda kuyi tunanin cewa abin da ke faruwa a jikinku ya rufe, to kuna cikin matsayi mai kyau dangane da yawancin 'yan wasa.

Tare da saurin narkewa, ana iya ƙirƙirar ƙimar caloric mai kyau, wanda za'a fi saurin sa shi cikin glycogen. Wannan yana nufin cewa don samun naman tsoka da nauyin nauyi, dole ne ku:

• Theara adadin sunadarai da carbohydrates daidai gwargwadon farashin (kusan 30-40% na adadin kalori na yanzu).
• Yi amfani da saurin narkewa azaman amincinka, sake cika jiki da abinci sau 5-7 a rana (a manyan rabo).
• Yi horo sosai amma a taƙaice. Don haka, zaku kara hadewar furotin a cikin jiki, kuma a lokaci guda baza ku kashe glycogen mai yawa ba.

Kamar yadda aikace-aikace ya nuna, daga ectomorphs ne ake samun manyan athletesan wasa mafi ƙarfi a zamaninmu.

Gaskiya ne, wani lokacin don haɓaka nauyi, kuna buƙatar canza asalin haɓakar hormonal (wanda akan yi amfani da AAS a mafi yawan lokuta, amma ana iya ba da abubuwan haɓaka na halitta tare da su). Misali, koda Schwarzenegger yayi siriri sosai kuma yana da saurin saurin motsa jiki. Wannan ya ba shi damar, a lokacin da yake kan aiki, don samun mafi ƙarancin kayan adipose a lokacin bazara, kuma suna da ɗayan fitattun maslaha, tare da matsanancin ciki.

Sakamakon

Editocin sun sake yi muku gargaɗi cewa raguwar wucin gadi a cikin ƙimar rayuwa ba zai haifar da komai mai kyau ba. A cikin gajeren lokaci, kawai za ku rage yawan kuzarin da ke jikinku, za ku fuskanci raguwar kuzari, gyangyaɗi, da ƙarancin lafiya. Babu shakka rigakafin ku zai taɓarɓare, tunda saurin amsawar jiki ga abubuwan cutarwa zai ragu sosai.

Amma mafi munin abu shi ne, a cikin dogon lokaci, raguwar kumburi kan haifar da sakamako daya - kiba da nakasa... Sabili da haka, idan kun shiga don wasanni, kuma saboda wasu dalilai kuna yanke shawara cewa kumburin ku ya yi yawa don samun ƙarfin tsoka, to kawai kuna cikin rashin abinci mai gina jiki a cikin adadin kuzari. Yi imani da ni, tare da saurin narkewa, samun nauyi mai yawa ya fi sauƙi fiye da kawar da ƙoshin jiki tare da mai jinkiri.

Kalli bidiyon: Metabolism. The Metabolic Map: Proteins. Part 3 (Nuwamba 2024).