Cov zaub mov twg ua kom cov metabolism sai: npe, ntsuas

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Ntau tus ntseeg tias kev noj ntau dhau yog lub hauv paus ntawm qhov hnyav nce. Qhov tseeb, qhov no tsuas yog qee qhov tseeb xwb. Qhov teeb meem ntawm kev rog rog yog complex thiab multifaceted. Ib tug noj qab nyob zoo, active neeg tsis xav kom rog. Lub cev nws tus kheej muaj peev xwm tswj tau cov txheej txheem metabolic, thiab yog tias koj noj ntau dhau hnub no, tag kis koj yuav tsis hnov qab. Nws yuav dhau los ua ib hnub tshem tawm.

Tab sis qhov tsis ua haujlwm ntawm ib lub cev ib txwm muaj kev hloov pauv thoob plaws hauv lub cev. Peb hu ua complex txheej ntawm biochemical cov tshuaj tiv thaiv metabolism. Nws qhov qeeb qeeb qhia tias muaj kev ua haujlwm tsis zoo hauv lub cev lossis nws txoj kev laus, uas nyob rau hauv ob qho tib si ua rau hnyav nce. Rau qee qhov, qhov no tuaj yeem tswj tau los ntawm kev kho koj cov khoom noj. Ua li no, koj yuav tsum paub cov zaub mov twg ua kom cov metabolism sai.

Define the problem

Metabolism yog ib lo lus tsis meej heev. Ntawm ib sab, nws sawv cev rau lub cev thov rau cov as-ham. Uas yog, raws li cov nqi,xav tau yog tsim. Tab sis qhov no tsuas yog zoo tagnrho. Qhov tseeb, peb mus txog rau cov qhaub cij tom ntej lossis bagel tsis yog vim peb xav tau lub zog. Feem ntau qhov no yog vim kev dhuav lossis kev ntxhov siab. Kev noj ntau dhau ntawm lub zog ua rau txo qis hauv kev ua haujlwm, vim tias lub cev tsis khoom ua zaub mov. Qhov no, nyob rau hauv lem, cuam tshuam cov metabolism, nws slows down. Nws hloov tawm lub voj voog vicious uas tuaj yeem tawg tsuas yog ib txoj hauv kev: hloov txoj hauv kev rau kev xaiv zaub mov. Yog li no, hnub no peb xav nthuav qhia txog cov zaub mov twg ua kom cov metabolism sai.

Ntau txog cov metabolism

Qhov tseeb, txhua yam peb ua yog qhov ua rau lossis cuam tshuam ntawm cov txheej txheem no. Niaj hnub no, lawv tham ntau txog cov metabolism, nws tau dhau los ua kev zam tshwj xeeb hauv lub teeb ntawm kev tshwm sim ntawm ntau lub tshuab niaj hnub rau kev poob phaus, tab sis tib lub sijhawm, ob peb tus neeg paub zoo txog cov ntsiab lus ntawm cov txheej txheem no. Cov tshuaj lom neeg thiab lub zog muaj zog tsim cov xwm txheej rau kev muaj nws tus kheej. Cov txheej txheem no tshwm sim ntawm cov kua cell thiab cov cell lawv tus kheej. Nws tsis yog hais txog kev tawg ntawm cov khoom noj xwb. Metabolism kuj yog ib qho kev hloov kho uas muaj kev ua kom muaj sia nyob.

txheej txheem tseem ceeb

Txhua lub neej, lub cev tau dhau los ua cov txheej txheem uas tseem ceeb rau kev tswj lub neej, kev loj hlob thiab kev loj hlob.

1. Kev noj zaub mov thiab ua tiav.
2. Enzymatic rhuav tshem cov khoom noj tseem ceeb.
3. Assimilation and conversion into zog.
4. Kev tshem tawm cov khoom pov tseg (zis, quav, hws).

Qhov tseeb, nws nyob ntawm cov yam ntxwv ntawm cov metabolism seb puas muaj cov ntaub so ntswg adipose yuav loj hlob. Muaj tseeb koj tau pom cov neeg tuaj yeem noj ncuav qab zib thiab pastries yam tsis muaj kev txwv, tab sis nyob twj ywm nyias. Thiab vice versa, cov neeg uas nce qhov hnyav txawm tias muaj kev txwv tsis pub noj mov. Tag nrho cov no yog cov yam ntxwv ntawm tus kheej ntawm lub cev. Paub txog lawv, koj tuaj yeem kho koj cov zaub mov, thiab rau qhov no koj yuav tsum paub seb cov zaub mov twg ua kom koj cov metabolism sai.

Golden Rule

Ua ntej tshaj plaws, lub tswv yim ntawm "metabolism" tshwm sim thaum tus txiv neej lossis poj niam xav kom poob phaus. Ib tug neeg sim normalize qhov hnyav ntawm lawv tus kheej, lwm tus tig mus rau endocrinologist. Tab sis tsis ntev los sis tom qab lawv los txog ib qho tseeb yooj yim. Nrog rau kev noj zaub mov kom zoo thiab kev ua neej nyob, koj tau xyaum ntawm koj txoj hauv kev kom ua tiav. Lub cev pib ua hauj lwm zoo li lub moos, noj raws nraim li nws xav tau kom ntxiv zog. Thiab tsuas yog qhov tsis sib xws, kev ua tsis tiav ua rau muaj kev rog rog thiab ntau yam teeb meem kev noj qab haus huv. Niaj hnub no koj yuav pom tias cov zaub mov twg ua kom cov metabolism. Daim ntawv tuaj yeem muab tso rau hauv chav ua noj kom kho koj cov zaub mov txhua lub sijhawm.

Thaum kawg, tib neeg xav ua tiav cov hom phiaj hauv qab no. Ua slim tsuas yog ib qho khoom xyaw xwb. Tsis tas li ntawd, koj xav kom ceev faj thiab muaj zog tag nrho ib hnub. Thiab rau qhov no nws yog ib qho tsim nyog uas cov khoom siv tsis tau tso rau hauv cov rog, tab sis mus ua kom tau raws li qhov xav tau ntawm lub zog. Yog ibnoj mov ua rau muaj kev xav hnyav, tsaug zog, tsis xis nyob, uas txhais tau hais tias nws yog lub sijhawm mus ntsib tus kws kho mob tshwj xeeb thiab kuaj xyuas. Feem ntau, tom qab noj mov, koj yuav tsum xav tias muaj zog.

Koj tuaj yeem cuam tshuam cov metabolism li cas? Cov khoom noj dab tsi rau kev poob phaus sai tuaj yeem suav nrog hauv kev noj zaub mov kom pom cov txiaj ntsig xav tau? Ib qho kev sib xyaw ua ke yog pom zoo. Cia wb mus saib seb yuav ntsuas dab tsi:

• Nkag mus rau kis las, tshwj xeeb tshaj yog khiav. Nws pib tag nrho cov txheej txheem metabolic. Yog tias koj khiav thaum sawv ntxov, ces koj tsis tuaj yeem txhawj xeeb txog cov qhaub cij ntxiv noj thaum nruab hnub.
• khoom noj kom raug. Qhov no yog lub hauv paus ntawm txhua yam. Kev ua kis las yuav tsis pab yog tias koj noj ntau cov zaub mov tsis zoo muaj roj. Thiab cov zaub mov noj qab haus huv ntau dua koj noj, qhov zoo dua lawv ua tiav. Yog li tsis nco qab txog cov khoom noj uas muaj calorie tsawg thiab kev txwv hnyav. Txhua yam uas xav tau yog tshem tawm cov khoom tsis zoo ntawm lub tub yees.
• Dej. Koj yuav tsum haus dej tsis tu ncua thiab kom txaus. Thiab tsis yog dej qab zib, kas fes lossis tshuaj yej, tab sis dej.
• Nyob. Ib txwm pw kom txaus thiab zam kev ntxhov siab.

Ua raws li cov cai no thiab koj yuav tsis tas txhawj txog koj tus nqi metabolic. Cov khoom dab tsi rau kev poob phaus sai koj yuav tsum muaj ntawm lub rooj txhua hnub, tam sim no peb yuav nkag siab.

Lub hauv paus ntawm kev noj zaub mov kom raug

Cov cai no yuav tsum tau sau tawm thiab txuas rau lub tub yees. Lawv yooj yim heev, tab sis tsis yog txhua tus ua raws lawv. Yog li ntawd, peb muaj indigestion thiabteeb meem rog dhau. Nws yog ib qho tseem ceeb tsis tsuas yog xaiv cov khoom noj kom raug xwb, tab sis kuj siv lawv raws li cov lus pom zoo uas cov neeg noj zaub mov tsis txhob nkees ntawm kev muab.

• Noj tshais yog ib qho yuav tsum tau, thiab tib lub sijhawm. Nov yog kev cog lus ntawm kev zoo siab txhua hnub.
• Koj yuav tsum noj fractionally. Yog tias koj xav tias koj tuaj yeem noj ib feem txhua hnub ntawm ib zaug, ces koj yuam kev. Lub cev yuav twv yuav raug muab qee yam rau hauv cov phiaj xwm cia.
• Muab khoom qab zib. Zoo dua them nyiaj ntau dua rau cov khoom siv fiber ntau. Cov no yog zaub thiab txiv hmab txiv ntoo.
• Nco ntsoov ntxiv cov chav kawm thawj thiab thib ob nrog cov txuj lom. Nws pab ua kom cov zaub mov tsis zoo thiab txhawb cov metabolism.
• Nco ntsoov noj cov zaub mov uas muaj protein ntau, nrog rau cov vitamins thiab minerals.

Hauv qab no, xav txog cov npe khoom noj uas ua kom cov metabolism sai. Koj yuav xav tsis thoob, tab sis lawv txhua tus muaj thiab muaj yuav luag txhua lub tsev. Koj tsuas yog yuav tsum tau siv los suav nrog lawv hauv cov ntawv qhia zaub mov.

Fab 5

Thaum kawm me me, 15 cov khoom raug txheeb xyuas uas tuaj yeem cuam tshuam cov txheej txheem metabolic. Tab sis peb tau mus ntxiv thiab faib lawv raws li qib ntawm kev siv zog. Thiab tsib saum toj kawg nkaus suav nrog cov uas muaj peev xwm ua tau sai thiab muaj zog heev, kav ntev li 3 teev. Yog hais tias lub sij hawm no koj tsis zaum ntawm lub couch, tab sis mus txuas ntxiv mus, ces lub cev yuav muaj sij hawm mus hlawv tsis tau tsuas yog dab tsi tau noj, tab sis kuj ua ntej. Yog li, tsib saum toj kawg nkaus yog:

• Grapefruits. Tsis xav tias muaj kev noj haus pom zoonoj citrus. Lawv yuav tsum tau khaws cia rau hauv siab yog tias koj xav paub cov khoom noj twg ua kom tus poj niam metabolism. Rau kev poob phaus, nws txaus noj ib lossis ob lub txiv hmab txiv ntoo ci ib hnub. Qhov no yuav saturate lub cev nrog cov vitamins thiab microelements, thiab cov aroma zoo nkauj yuav ua rau lub siab zoo rau tag nrho hnub. Ib qho khoom noj txiv kab ntxwv tau raug pov thawj los pab txo qis qab zib, uas yog qhov nws yuav tsum yog.
• tshuaj yej ntsuab. Nws tau ntev tau txais koob meej raws li antioxidant, me me diuretic thiab tsuas yog ib qho dej qab zib zoo. Zoo heev txo qab los noj mov, activates lub digestive ib ntsuj av thiab txhim kho digestion. Yog tias koj muaj kev lom zem ua ntej uas koj tsis tuaj yeem zam cov khoom noj rog, pib koj thaum sawv ntxov nrog tshuaj yej ntsuab rau hnub tom qab.
• Cov khoom noj mis nyuj. Calcium deficiency yog ib qho kev hem thawj rau cov metabolism, uas tseem ceeb heev rau kev poob phaus. Cov zaub mov twg ua kom tus poj niam metabolism? Ua ntej ntawm tag nrho cov, nws yog tsawg-rog yogurt. Qhov ntawd yog ib qhov chaw ntawm calcium, vitamin D thiab lwm yam khoom muaj txiaj ntsig.
• Almonds. Zoo li txhua yam txiv ntoo, nws muaj calorie ntau ntau. Tab sis nws yog ib qho chaw nplua nuj ntawm cov vitamins thiab minerals, nrog rau cov roj fatty acids, uas tso cai rau nws kom ceev cov metabolism hauv thiab muaj txiaj ntsig zoo rau cov hlab plawv.
• Khaub. Qhov tseeb tsim tau ntev. Caffeine yog siv dav hauv kev noj haus kis las, vim tsuas yog ib khob ua kom cov metabolism hauv 3-4%. Txhawm rau kom tau txais txiaj ntsig zoo, nws raug nquahu kom haus cov kas fes freshly brewed.

Nws yuav tsis yog qhov tshwm sim loj rau koj uas cov khoom lag luam nrawm duametabolism. Rau qhov poob phaus sai tshaj plaws, nws raug nquahu kom suav nrog lawv hauv kev noj zaub mov txhua hnub, thaum txo cov calories tag nrho ntawm cov ntawv qhia zaub mov los ntawm kev txo qis cov rog thiab carbohydrates.

Top 10

Thiab peb txuas ntxiv mus saib ntawm cov khoom ntawm cov pab cuam hauv cov teeb meem ntawm qhov hnyav zoo tagnrho. Hauv kev xyaum, ib tus tuaj yeem ntseeg tau tias cov tshuaj yej ntsuab thiab txiv kab ntxwv tuaj yeem ua tau raws li qhov xav tau ntawm tus poj niam. Cov neeg sawv cev ntawm kev sib deev muaj zog saib xws li khoom noj txom ncauj nrog kev thuam. Cov zaub mov twg ua kom cov metabolism hauv cov txiv neej? Qhov thib ob block yog mob siab rau qhov no.

• qaib ntxhw. Nws yog yuav luag tsis yooj yim sua kom pub ib tug txiv neej tsis muaj nqaij, thiab nws tsis tsim nyog. Tom qab tag nrho, nws yog ib qhov chaw ntawm cov protein thiab tseem ceeb amino acids. Qaib ntxhw yog ib qho zoo ntawm cov protein zoo, nrog rau cov vitamins B, nws yog ib qho tsim nyog yuav tsum haus nws yam tsis muaj tawv nqaij kom tsis txhob muaj roj ntxiv. Tab sis txawm nrog daim tawv nqaij, nws tsis ua mob ntau rau daim duab thiab qhov hnyav tshwj xeeb.
• apples. Tsis xav tsis thoob lawv hais tias txhawm rau khaws cov hluas, koj yuav tsum noj cov txiv ntoo no txhua hnub. Koj yuav tsum tau xyuam xim rau lawv yog tias koj tab tom xav txog cov khoom noj twg ua kom koj cov metabolism. Rau kev poob phaus hauv tsev, nws raug nquahu kom noj tsawg kawg ob lub txiv apples ib hnub. Xws li kev ntxiv rau kev noj haus yuav muaj txiaj ntsig zoo rau txhua lub cev thiab cov txheej txheem metabolic.
• Spinach. Tsis yog txhua tus txiv neej nyiam zaub ntsuab, tab sis noj lawv yog qhov muaj txiaj ntsig thiab xav tau. Spinach kua txiv muaj ntau ntawm manganese, thiab nws yog ib qho tsim nyog rau cov metabolism hauv lub cev. Thaum xaiv cov zaub mov twg tuaj yeem ua kom cov metabolism sai, ua tib zoo mloogtshwj xeeb rau nws. Ntawm lwm yam, spinach yog qhov tseem ceeb rau lub hlwb ua haujlwm, kev sib deev thiab tsim cov tshuaj hormones kev zoo siab.
• taum. Taum nrog nqaij, seasoned nrog spinach, yog ib qho zaub mov tag nrho, nrog rau kev noj qab haus huv rau kev sib deev muaj zog. Taum yog nplua nuj nyob rau hauv cov zaub mov thiab muaj cov nyhuv zoo li insulin rau cov metabolism.
• kua txob kub. Thiab lub primacy ntawm no yog nyob los ntawm holopeno kua txob. Nws muaj ntau npaum li cas capsaicin, uas yog, ib yam khoom uas, nyob rau hauv ob peb teev tom qab noj, ua rau lub cev mus hlawv calorie ntau ntau. Qhov no ua kom lub plawv dhia ceev.

rau khoom noj txom ncauj

Tseem muaj lwm pab pawg neeg pab khoom. Yog li ntawd, peb tseem xav txog cov zaub mov twg ua kom cov metabolism hauv tib neeg lub cev.

• Broccoli. Nws yog ib qhov chaw ntawm vitamin C thiab calcium.
• Cawm. Zoo li kua txob kua txob, cov seasoning ua haujlwm los ua kom cov metabolism.
• Cinnamon. Khaws cov suab thaj kom tswj tau thiab tshem tawm qhov kev ntshaw ntawm cov khoom qab zib.
• Soy mis nyuj yog qhov chaw ntawm calcium.
• Oatmeal. Nws muaj cov fiber ntau ntau, uas tsim nyog rau kev ua haujlwm ntawm lub plab zom mov.

Cov khoom no tuaj yeem ua ke nrog ntau yam tais diav. Lawv yuav ntxiv rau thawj thiab thib ob, thiab tuaj yeem ntxiv rau cov khoom qab zib. Txhua txhua hnub nws yog txaus los qhia rau hauv cov zaub mov tsuas yog ib diav ntawm curry, ib phaj ntawm oatmeal los yog broccoli.

Tsis muaj zaub mov

Qhov no yog txoj cai tseem ceeb. Tsis nco qab cov lus"kev noj haus" thiab "kev txwv". Koj cov zaub mov yuav tsum ua kom tiav thiab ntau yam. Qhov no yog tib txoj hauv kev kom ua tiav kev noj qab haus huv zoo thiab tsim cov xwm txheej rau kev poob phaus. Cov khoom lag luam nrawm metabolism tsuas yog tias lub cev tsis raug kev txom nyem los ntawm qhov tsis txaus ntawm cov khoom tseem ceeb. Txwv tsis pub, nws yuav mob siab khaws cov rog kom dhau lub sijhawm phem.

Tsis tau txais lub zog xav tau, koj lub cev tam sim ntawd nkag mus rau hauv hom kev txo nws cov kev noj. Qhov no txhais tau hais tias koj yuav sawv los tawg, nkees nkees txhua hnub thiab txav mus tsuas yog thaum tsim nyog. Cov txheej txheem no puas muaj txiaj ntsig zoo rau kev poob phaus? Tau kawg tsis. Tsis tas li ntawd, kev txhim kho kev noj zaub mov hauv qhov xwm txheej no cuam tshuam qhov hnyav, vim tias lub cev yuav tsis rov tsim dua tam sim ntawd.

Yuav ua li cas yog tias koj quav tshuaj noj? Rov xav txog koj txoj hauv kev rau khoom noj khoom haus. Tam sim no koj paub tias cov zaub mov twg ua kom cov metabolism hauv cov poj niam thiab txiv neej. Raws li qhov no, koj tuaj yeem tsim koj cov zaub mov hauv txoj hauv kev xws li maj mam tawm ntawm kev noj zaub mov tsis raug mob rau daim duab.

YRestore metabolism

Cia peb saib rau qhov ua rau thiab qhov tshwm sim ntawm kev tiv thaiv txo qis.

• Hnub nyoog. Tom qab 30 xyoo, muaj ib qho kev poob qis hauv cov metabolism. Tsis tas li ntawd, kwv yees li 3 kg ntawm cov leeg nqaij yog hloov los ntawm cov rog txhua 10 xyoo.
• Gender. Cov poj niam muaj qhov qis metabolic ntau dua li cov txiv neej. Qhov no yog vim qhov tseeb tias cov txiv neej muaj ntau cov leeg nqaij pib.
• Lub cev ua haujlwm. Sedentary txoj kev ua neej ua rau poobcov leeg nqaij. Yog li ntawd, kev noj calorie tsawg tsawg thiab cov roj cia tau nce ntxiv.

Siv qhov xaus

Yuav kom cov metabolism lossis metabolism kom zoo, koj yuav tsum noj kom raug. Qhov no yog txoj cai tseem ceeb tshaj plaws uas yuav tsum tau ua. Yog - tsis txhais hais tias me me. Ntawm qhov tsis sib xws, kev tshaib plab hauv qhov no yog tus yeeb ncuab tseem ceeb ntawm koj daim duab. Los ntawm kev txwv lub cev hauv qhov chaw ntawm cov protein, calcium thiab vitamins, koj tau txais ib pawg kab mob ntxiv rau qhov hnyav tshaj qhov hnyav. Thiab xav txog lub xeev puas siab puas ntsws thaum, tom qab ib nrab ntawm kev tshaib plab ntev, koj pom tias qhov hnyav ntxiv tsis tau ploj mus, thiab cov plaub hau thiab tawv nqaij tau deterioration, thiab cov hniav yuav tsum tau kho kom ntev.