Mgbe mgbe, n'ime mgbalị iji kpochapụ kilogram ndị ahụ a na-akpọ asị, anyị na-egbochi nri anyị kwa ụbọchị ruo n'ókè nke na anyị anaghị ekpuchi ọbụna ọkwa nke metabolism. Ahụ anyị, n'icheta na "ụbọchị ojii" abịawo, banye n'ime usoro "ike nzọpụta". Nke ahụ bụ, ọ na-edebe calorie ka ukwuu, na-ahapụ nke kacha nta maka mkpa nke onwe ya. Ihe niile - ibu ibu! Mgbe ụfọdụ ọ na-etolitekwa. N'ihi ya, nsogbu ahụ - anyị na-eri obere na obere, ma mgbe ụfọdụ, anyị na-enwetakwu ego. Na ime ka calorie ọdịnaya nke nri, ka njọ nke metabolism.
- E nwere ọtụtụ ụzọ dị mfe, mana ọmarịcha ụzọ iji "gbalite" metabolism, iji nye ahụ ohere ịlụ ọgụ na pound ọzọ na ume ọhụrụ. - na-egosi na anyị na-adịgide adịgide ọkachamara, nutritionist Lyudmila Denisenko.
1. Malite na-eri mmadụ!
N'ezie, ịkwesighi ịmalite iri kilogram mgbe gram gachara. N'agbanyeghị nke ahụ, nri ọ bụla na-agba ọsọ metabolism. Ighaghachi ihe oriri ndị ị na-eri na-ewe ihe dị ka pasent iri nke calorie ị na-ere ọkụ n'otu ụbọchị. Imirikiti usoro nri na usoro nri anaghị abụ n'efu nke gụnyere nri anọ ma ọ bụ ise kwa ụbọchị na obere akụkụ. Ihe kachasị mkpa bụ ịnweta nri ụtụtụ kwesịrị ekwesị, n'ihi na nri ụtụtụ bụ bọtịnụ "na" maka metabolism gị. Foodsfọdụ nri ma ọ bụ ihe mejupụtara ha nwere ike ime ka basal metabolism dịkwuo ike (lee Mkpa)
2. Ịhụnanya ịkwaga.
Omume ọ bụla, ma ọ bụ ịga ije ma ọ bụ ịgba ịnyịnya ígwè, igwu mmiri ma ọ bụ ịgba egwu, na-agba abụba ọkụ - yana ọbụlagodi otu awa mgbe ọ kwụsịrị. Omume ike nke na-akwalite uto nke anụ ahụ dị mma, n'ihi na mọzụlụ chọrọ calorie ọbụlagodi na izu ike! Nke ahụ bụ, ka ị na-enwekwu ahụ ike, ka calorie ị na-ere kwa minit ọ bụla kwa ụbọchị, ma ị na-emega ahụ ma ọ bụ na-ele TV. Yabụ, ọ bara uru ịgbalite usoro metabolic gị na mmega ahụ na-emegiderịta onwe gị. Chetakwa, iji gbaa calorie ọkụ, ị chọghị mmega ahụ pụrụ iche, klọb mgbatị dị oke ọnụ na egwuregwu egwuregwu pụrụ iche site n'ụdị ama ama. Ọ bụla ije ga-eme; kama ibu ibu, ị nwere ike iji karama mmiri, dịka ọmụmaatụ. Isi ihe bụ ịkwaga!
3. Mee a ịhịa aka n'ahụ.
Ụdị ịhịa aka n'ahụ (mgbochi cellulite, egwuregwu, agụụ, ọbụna ịhịa aka n'ahụ n'ụlọ) zuru oke na-eme ka ọbara gbasaa, drainage lymphatic, nke na-agba ọsọ ọsọ ọsọ.
4. Hụ sauna.
Nakwa dị ka nkịtị ma ọ bụ infrared bath nke welie cellular ọrụ hụ free ume nke anụ otu nọọrọ onwe ha ahụ, kpo oku ahụ, oghe pores, abawanye mgbasa ke mkpụrụ ndụ na-akpali metabolism.
Tụkwasị na nke a, were baths (oge 5-10 min) na mmiri dị iche iche, nke na-agbaghakwa metabolism.
5. Na-aṅụkwu mmiri.
Mmiri bụ ihe kachasị mkpa n'ime usoro metabolic na ahụ mmadụ. Mmiri na-egbochi agụụ ma na-enyere aka ịmịnye abụba echekwara. Mmiri bụ matriks nke ndụ, ihe mgbakwasị ụkwụ nke metabolism. Enweghị mmiri nwere ike ibelata ngwa ngwa metabolism - n'ihi na isi ọrụ nke imeju n'okwu a ga-eweghachi mmiri mmiri nke anụ ahụ, ọ bụghị ọkụ abụba.
6. Ihi ụra nke ọma.
Ezigbo ụra na-enye aka na mmeghari nke ụbụrụ ụbụrụ, mmepụta nke hormone nke na-eto eto na ahụ, nke na-eme ka mpempe ụkwụ dị elu, nakwa, ya mere, na-eme ka calorie na-ere ọkụ ma na-eduga na ọnwụ.
7. Na-aga ije ọzọ.
Karịsịa ugbu a, na oge opupu ihe ubi. Mmiri anyanwụ na ikuku ọhụrụ na-amụbawanye ọrụ ụmụ mmadụ, mee ka mmekorita dị elu ma mee ka nchebe dị ike.
8. Mee enyi na aromatherapy.
Dịka ọmụmaatụ, osisi junipa mmanụ dị mkpa na-enyere aka belata ahụ mgbu ahụ, na-agbaze arịa ọbara, si otú ahụ meziwanye ọbara na ịmegharị metabolism. Enwere ike ịgbakwunye ya ma ọ bụ ka ị kpoo ísì.
9. Nwee nchekwube.
Nchegbu na - ewepụta acids fatty na - ekesa site na usoro ọbara na echekwa na abụba. Mụta iji zuru ike mgbe ụbọchị siri ike - otu ịsa ahụ ọkụ, ịhịa aka aka ma ọ bụ yoga ga-enyere aka na nke a.
10. Ọtụtụ mgbe inwe mmekọahụ!
Mmekọahụ na-eme ka ahụ dịkwuo elu, ebe ọ bụ na ọbara orgasm jupụtara na oxygen, ihe oriri nke anụ ahụ na-emewanye mma, n'ihi ya kwa, a na-eme ka mgbochi ahụ dịkwuo elu.
Mkpa!
Ihe ndị a chọrọ maka mgbanwe anyị
Protein. Iji na-emetụ protein nri na-eri ahụ ebe enwekwu oge na ike karịa otu ọrụ ahụ maka carbohydrates dị mfe digestible na abụba. Dị ka ndị American dieticians, usoro protein mgbaze na-eme ka mmefu ahụ ike (nke ahụ bụ, ọkụ calorie) fọrọ nke nta ka ọ bụrụ okpukpu abụọ. Mmetụta a dabeere na nri protein ọ bụla, mana echela ịnụ ọkụ n'obi - ụba nke protein na nri nwere ọtụtụ adịghị ike.
Ọkpụkpụ carbohydrate. A na-agbazi carbohydrates na eriri nke ọma, na-enwekwa insulin n'ọbara ruo ọtụtụ awa. Mgbe onu ogugu nke insulin n'ime obara di n'ime obara, aru ahu na-achota ihe a dika ihe di egwu ma malite ibukota atumatu ahihia dika o buru. Ma ọ bụrụ na nke a gosipụtara, ọnụọgụ metabolic na-abawanye site na 10%, na mgbe ụfọdụ ọzọ.
Akwukwo nri. Dị ka a maara, ndị na-eri anụ nwere ihe mgbochi na-aga n'ihu. N'otu oge ahụ, a na-etinyekwu ume na nri ndị ọkụ. Tinye na nri gi na 80% nke ihe oriri nke osisi. Mkpụrụ osisi nwere mkpụrụ osisi mkpụrụ osisi na enzyme osisi na-enyekwa gị ohere ịkwụsị pound ọzọ, nyere aka metabolism n'ime ahụ. Mkpụrụ vaịn na lemon na-emezi mgbaze, na-akwalite abụba na-ere ọkụ ma na-emezigharị metabolism.
Omega-3 fatty acids. Ha na-edozi leptin n'anụ ahụ. Dị ka ọtụtụ ndị na-eme nnyocha, nke a bụ hormone maka bụghị naanị na ọnụego nke metabolism ke idem, kamakwa maka nke isi mkpebi n'elu ma na-esure abụba na oge ma ọ bụ akpọkọtara ya. Best ngwaahịa na a elu ọdịnaya nke Omega-3 ọdụdụ asịd - bụ mmanu mmanu azu, flaxseed na mmanụ si ya, brọkọlị, agwa, Chinese kabeeji, kọlịflawa, na walnuts.
Vitamin B6 na vitamin B ndị ọzọ. Ha na-eme ngwa ngwa na metabolism n'ime mkpụrụ ndụ. Na-agụnye gị nri oriri na-ebu ndị a dị nta aka: anụ, imeju, azụ, àkwá, wholemeal achịcha, agwa, unere, osikapa agba aja aja, akụ na yistwepụ.
Igwe acid. Ọ na-eme ka ahụ dịkwuo elu na ahụ ike, na-ewusi usoro ahụ ji alụso ọrịa ọgụ ma na-enyere aka ọcha. Nwere carrots, akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ, imeju, mkpo, nsen, ngwaahịa dumme, yist, ihe ọṅụṅụ oroma na ọka wit,
Chrome. Ọ na-enyere aka ịhazi abụba na carbohydrates, na-achịkwa ihe oriri shuga n'ime ọbara. Isi isi bụ nri sitere na ntụ ọka, nri, mkpocha, ọka
Calcium. Na-agbapụkwa elu metabolism. Dị ka ọ pụtara ìhè site na ihe ọmụmụ nke British nutritionists, na-arịa si ngafe ibu, nke ụba ụbọchị calcium oriri 1200-1300 mg, ida ibu ugboro abụọ dị ka ngwa ngwa dị ka ndị mubanye ka calcium n'ime nkịtị kwa ụbọchị nkwere. Chọọ maka calcium na mmiri ara ehi, cheese cheese, cheese, soy, egg yolk.
Iodine. Ọ na-eme ka gland thyroid gland, ya bụ, ọ na-accelerates metabolism. A na-achọta ọtụtụ iodine n'ugwu kale, nri mmiri, na ọbụna apụl. Ọ bụrụ na ị na-azụta 6-7 dum kwa ụbọchị, ị ga-enweta ọnụego kwa ụbọchị.
Kọfị, akwụkwọ ndụ akwụkwọ ndụ tiinwere caffeine. Ha na-eme ka mpempe nke 10-16 mee ngwa ngwa, na-eme ka ntọhapụ nke abụba abụba siabụba anụ ahụ.
Nri na ngwa nri. Ihe fọrọ nke nta ka ọ bụrụ ha niile na-eme ka ọnụọgụ obi na okpomoku ahụ. Yabụ, dịka ọmụmaatụ, otu nri nri na-ekpo ekpo, ekele maka capsaicin - ihe a na-enye ose nkọ ya, na-agbatị metabolism site na pasent 25.