Indlela ukuzobhidliza umzimba (Ukwenza kusebenze). izici umzimba

Abaningi baye bezwa kungenzeka ukuthi umuntu udla, ukuthi ziningi kangakanani izinto ufuna hhayi isisindo, kanye nezinye ikhula ngesisindo ngaphandle ukusetshenziswa ngokweqile ukudla. Lokhu akusona isimanga. Zonke ngalolu daba umzimba nesivinini. Esihlokweni sihlolisise umqondo. Funda futhi indlela "overclock" umzimba.

amagama

Umzimba emzimbeni kuyinto umzimba okungaletha isivinini ezahlukene. Ake sicabangele ikakhulukazi umzimba. Yini kuthinta umzimba? Emzimbeni ukusabela kwamakhemikhali kwenzeka, lapho inqubo baqashwe kilojoule ibe namandla. Ukushesha lokhu kwenzeka ngcono. Kancane esitolo amafutha lilondolozwe sibalo. Ngokuphambene nalokho, ephansi umzimba, amanoni ngaphezulu imali, njengoba kancane matasa. Lesi simo akusona kuphela umonakala ukubonakala, kodwa futhi kubangela ukushayisana izitho ezihlukahlukene futhi izinhlelo. Ukuvimbela miphumela engathandeki, kubalulekile ukwazi ukuthi ukuhlakaza umzimba.

Izinto nomthelela izinga lokushintshisana

1. Ubudala. Esemncane, umzimba kwenzeka ngokushesha okuningi kunalokho kakhulu eminyakeni yokuguga. Lokhu kusho ukuthi ngokuhamba umzimba ngesilinganiso liyancipha. Indoda endala, kwakuya kuba nzima kuyoba ukuqeda isisindo okweqile.
2. UPawulu. Ngo abesifazane, umzimba kancane kunalokho abantu. Lokhu kuthinta testosterone hormone, ukusiza ekwakheni nasekulungiseni yemisipha. Imisipha okungcono ukusebenzisa amandla ngaphezulu ukuphila futhi ukusebenza evamile ngokungafani okunamafutha izingqimba.
3. Ufuzo. disorder umzimba kungenziwa ngofuzo, ngenxa ukungasebenzi kahle kwezakhi zofuzo.
4. Inkinga yegilo neqhaza nokuncipha rate umzimba.
5. Ubude nesisindo umzimba. Ayanda isisindo umuntu, amandla ngaphezulu okunikezwa ukuze asindise ukuphila kwakhe. Kule kusobala ukuthi umzimba ngokushesha abantu ezinkulu.
6. Umsebenzi. Lapho usebenzisa isidingo amandla iyakhula. Ngakho, izinga umzimba siphezulu e umuntu asebenzayo.
7. Ukucindezeleka. Ukukhathazeka, ukucindezeleka nokucindezeleka ukunciphisa izinga umzimba. Lezi zimo nazo ukudla ukungalali ngokwanele.

Ukwazi la maqiniso angenhla, kuba lula ukuthola indlela ukuzobhidliza umzimba esimweni esithile.

Ukubalwa rate umzimba

Wokuqonda kanjani ukuzobhidliza umzimba, odinga ukukwazi Isivinini yayo. Ukuze abale izinga lokugayeka kokudla kwabo ngesikhathi Sikhatsi sekuphumula (RMR), kudingekile ukusebenzisa ifomula okungukuthi inembe kunazo. Ukubala kusetshenziswa nokuthathe kwenza izinga lokhula, isisindo, iminyaka yobudala.

• Maqondana nabesifazane: RMR = 9.99 x isisindo (kg) + 6,25 x Ukuphakama (cm) - 4,92 x engu - 161.
• Maqondana nabesilisa: RMR = 9.99 x isisindo (kg) + 6,25 x Ukuphakama (cm) - 4,92 x ubudala + 5.

RMR iyona ezidingekayo nemfuneko nsuku zonke kilojoule ukuba behlise isidumbu sayo ukuphumula. Ukubala Inkomba yansuku zonke kufanele inake umsebenzi ngokomzimba.

ukulungiswa yokudla

Uma umuntu akanayo izifo nokukhubazeka umuntu ulandele isisindo akunzima, uma ukubala inani nsuku zonke kilojoule. Lezi idatha eboniswa ku imikhiqizo. Calorie ebhaliwe kuphela kuyo yonke imikhiqizo esetshenziswa ngosuku. Ukubala kwenziwa kusetshenziswa amatafula ekhethekile (betholakala khona-domain yomphakathi). Nsuku zonke, kufanele sizame ukuthi aseqeli ngesilinganiso kilojoule ezidingekayo.

Indlela ukuzobhidliza umzimba?

Indlela eyinhloko okwandisa izinga umzimba - ukuvivinya umzimba njalo, phakathi kwesikhathi lapho isakhiwo kwemisipha. Ngesikhathi esifanayo ngezikweletu amandla amaningi. Ngokwesibonelo, fat and kwemisipha izicubu ushise 20 kcal ngosuku futhi 70-100 kcal, ngokulandelana. Ezemidlalo umthwalo kuthuthukisa kwegazi, kwandisa izinga emishinini yokuphefumula nokushaya kwenhliziyo, ashisiwe ngokushesha, futhi umzimba isheshisa. Into esemqoka ukuthi ukuvivinya umzimba Kunenkolelo nsuku zonke, mhlawumbe kusihlwa, kodwa kungakapheli amahora amathathu ngaphambi sokulala. Isikhathi esingcono kakhulu sokuba lokhu - amahora 18.00-19.00. Iphuzu liwukuthi ukuze abantu ukwandisa ukuvama umzimba anda. Into esemqoka akukona ukusebenzisa zonke izinhlobo ukudla. Ngenxa yalokho, izinga umzimba is kakhulu ziyancipha, umzimba Akukho lutho olusele, it is ehlile zonke izinqubo.

Lapho indoda ibuyisela futhi ukudla kwabo evamile, amafutha aqala buthelela "zigciniwe" ngesimo imali. Ngale ndlela umzimba iphendula yokulamba ophoqelelwe bese izama reinsure ngokwabo. Lapha sithola impendulo yalo mbuzo, kungani ngemva abantu Ukudla uthole amafutha ngaphezulu. Kumele kukhunjulwe ukuthi indlala ukudla ukunciphisa izinga lokugayeka kokudla, ngakho udinga ukudla amancane, ukudla njalo. Ngaphezu kwalokho, ibe yisibambiso izibalo ezinhle - ukudla kwasekuseni okunomsoco esakusihlwa okuncane. Phakathi kwezinye izinto, kutuswa ngokwanele kunamathuba amaningi okuthi ukuhamba, hamba massage, sauna. Lokho nacho kubasiza ukuqinisekisa izinga evamile umzimba.

imikhiqizo "Okubalulekile"

Lapho cleavage ukudla umzimba usebenzisa ethile namandla. Ukuze kahle ukuhlakaza umzimba, udinga ukuthatha ukudla imikhiqizo yobisi, inhlanzi, ifomu abilisiwe noma wabhaka, inyama ebomvu, i omelet noma amaqanda ngiyocasha. ukwandisa Futhi izinga lokugayeka kokudla kanye nokudla ne-omega-3 (ama-fatty acid), fibre, _B6 iodine. Ngaphezu kwalokho, kunconywa ukudla nsuku zonke eyodwa lemon ubhamubhamu, njengoba izithelo ezisawolintshi bathambekele ashise amanoni. Futhi nomthelela umzimba ezingeni itiye eliluhlaza kanye nezinongo.

amafutha umzimba

Kunezindlela eziningana ukuze amandla omlilo yalo.

1. Udinga ukudla kancane futhi ngokuvamile, ngokuhlanganisa lesi simiso nge umsebenzi njalo.
2. Kuyadingeka ukuqapha ukusebenza isibindi, njengoba uveza enzyme enzyme. Ngenxa umsebenzi amaseli salo umzimba ezinhle bilirubin.
3. Ukuvivinya umzimba kumele kube eside (okungenani ibe ihora elilodwa), njengoba ekuqaleni ashisiwe ushukela egazini, bese amafutha.

Umzimba nezilwanyana ezincane

Labo noma ezinye izinqubo ezibalulekile ezenzeka nezilwanyana ezincane ezakha umzimba. Imikhiqizo okuholela ekupheleni kilelihlelo abizwa ngokuthi metabolites. Lolu hlobo libhekene umzimba kwesakhiwo namandla. Lokhu kungenxa ukuthi umzimba nezilwanyana ezincane wenziwa ezimbili ezihlukene futhi, ngesikhathi esifanayo, izinqubo iyunifomu: anabolism futhi catabolism. Lapho anabolism umzimba senzeka nge khulula zokuncishiswa kwamandla. Kulokhu ibusa inani elincani impahla izakhi. Catabolism waphawula amandla ukukhululwa inqubo. It ibusa esibalulekile substrate. Constructive namandla umzimba wehlukile kakhulu. Izilokazane ezincane ayakwazi ukusebenzisa omkhulu kakhulu organic compounds kanye wezinto ezingaphili njengoba main mthombo wamandla. Ukugeleza amandla exchange idlula ezakhayo futhi kuholela ukulungiswa okuphawulekayo imvelo, ngakho main focus isifundo yale nqubo ethile. Ukuhambisana kulezi zinhlobo ezimbili umzimba ivumela ushintsho oluncane ngezinga yabo ngokuqhathanisa ukuthi sincike kwemibandela ethile.