Ithute ho chesa lik'hilojule tse ngata
Ha ho tluoa tabeng ea ho theola boima ba 'mele, metabolism ke ntho ea bohlokoa ho katleho ea rona. 'Mele ea rona e hloka lik'hilojule tse itseng ho sebetsa , empa e fetela holimo holimo mme o nona boima. Haeba u fetela ka tlase ho moo, u ka fokotsa metabolism hafeela 'mele o kena tlala ea tlala .
Potso ke hore na u ka fetola metabolism e ngata hakae 'me na ho na le tsela e itseng ea ho e potlakisa?
Metabolism Basics
Metabolism ke karolo e le 'ngoe feela ea litšenyehelo tsa hau tsa letsatsi le letsatsi . Kakaretso ea litšenyehelo tsa matla e entsoe ka likarolo tse sa tšoaneng,
- 60% - Motheo oa Metabolic Rate kapa BMR
- 30% - Ho ikoetlisa le ho ikoetlisa
- 5-10% - The phello ea thermic ea lijo , e bolelang kamoo 'mele oa hao chesa lik'hilojule ho cheka lijo
Ha u shebile libaka tsena tse fapaneng, na u se u ntse u bona libaka tse ling tseo u ka eketsang metabolism ea hau? Ka tlaase mona ho na le maikutlo a hore na u ka etsa seo joang.
Tsela ea ho Hlahisa Metabolism ea Hao
- Ja lijo tsa hoseng - Ha u tsoha hoseng, ha ua ja nako e telele. Ho tlōla lijo tsena ho bolela hore u qale letsatsi la hao ka metabolism e seng e le lerootho.
- Ja ho ea ka liketso tsa hau - Haeba u etsa mosebetsi o mongata oa motšehare motšehare, etsa lijo tsa hoseng le lijo tsa motšehare lijo tsa hao tse khōloanyane e le hore o na le matla a lekaneng a ho etsa ntho e 'ngoe le e' ngoe.
- Qoba ho tlōla lijo - Hopola, karolo e 'ngoe ea metabolism equation ke phello ea thermic ea lijo. Ho ja hangata ho pholletsa le letsatsi ho ka 'na ha tsoela pele ho etsa joalo ha u boloka tsoekere ea hao ea mali maemong a mang. Ha u lapile haholo, u ka 'na ua ja haholo ka lebaka la tlala.
- Qoba ho ja lijo ntle le ho ikoetlisa - Ho ja lijo e ka 'na ea e-ba mohato oa pele oa ho theola' mele , empa ho ja lijo ntle le ho ikoetlisa ho ka thibela metabolism ea hau. Ho ea ka phuputso e phatlalalitsoeng British Journal of Nutrition , ho thibela lijo ho thibela metabolism ho fihlela ho 20%. Khopolo e 'ngoe ke hore ha re ja, re lahleheloa ke mesifa hammoho le mafura. Hobane mesifa e sebetsa ka mokhoa o motlakase , ho lahleheloa ke lisele tse bohlokoa ho ka liehisa metabolism 'me ea lebisa ho boima ba' mele . Ha e le hantle, ena ke lebaka le leng feela la ho khaotsa ho ja ka ho sa feleng le ho tsepamisa maikutlo haholoanyane ho ithuta ho ja hantle .
- Etsa cardio ea hau - Cardio ke ea bohlokoa bakeng sa ho ntlafatsa metabolism ea hau. Phuputsong e 'ngoe e phatlalalitsoeng ho International Journal of Sport Nutrition le Exercise Metabolism , sehlopha sa banna le basali se sebelisetsoa matsatsi a 3-5 ka beke metsotso e 20-45 ka nako, ho sebetsa ka mokhoa o lekanyelitsoeng . Qetellong ea thuto ea libeke tse 16, basali ba eketsehile metabolism ka karolelano ea lik'hilojule tse 129, ha banna bao ba nyoloha ka lik'hilojule tse 174. Ithute ho eketsehileng ka ho qala ka cardio .
- Phahamisa litekanyo - Re atisa ho itšetleha ka cardio bakeng sa ho theola boima empa ho koetlisa matla ke habohlokoa feela. Hopola, mesifa e mafolofolo ho feta mafura, kahoo ha u ntse u e-ba le ho feta, ho phahama ha metabolism. Ha e le hantle, phuputso e 'ngoe e phatlalalitsoeng ho Journal of Applied Physiology e fumane hore banna le basali ba baholo ba ekelitse metabolism ka lik'hilojule tse ka bang 100 ka mor'a likhoeli tse 6 tsa koetliso ea matla. Kopanya seo ka cardio ea hau, mme o ka chesa lik'hilojule tse 200-300 ka letsatsi ntle le ho fetola ntho leha e le efe e 'ngoe. Ithute ho eketsehileng mabapi le ho qala ka koetliso ea matla .
Litaba tse kholo ho tsena tsohle ke hore u ka fetola metabolism ea hau. Esita le liphetoho tse fokolang - ho tsamaea ka maoto letsatsi le leng le le leng, ho nyoloha ho tloha tafoleng ea hau hangata, ho ja kamehla, le ho kenyelletsa lenaneo le matla-le ka etsa phapang.
Ha e le hantle, ho hlakile hore ho ja lijo, mokhoa o tummeng ka ho fetisisa oa ho theola boima ba 'mele, e ka' na eaba e mpe ka ho fetisisa. Seo se bolela hore ha ho hlokahale hore u qete letsatsi le leng u ikutloa u lahliloe kapa u thibela lijo. Itokolla ho leraba la lijo mme u ka qala ho theola boima ba 'mele .
Lisebelisoa:
> Hunter, GR, Wetzstein CJ, Masimo a DA, le al. Ho hana koetliso ho eketsa lits'enyehelo tsa tšebeliso ea matla le ho iphelisa ho batho ba hōlileng. J Appl Physiol. 2000 Sep; 89 (3): 977-84.
Kravitz, L. Metabolism Iketsetse-Na: Nete kapa Tlhaho? . IDEA Fitness Journal, Buka ea 8, Palo ea 6.
Potteiger, JA, Kirk EP, Jacobsen DJ, et al. Liphetoho tabeng ea ho phomola tekanyo ea metabolism le sulphude ea substrate ka mor'a likhoeli tse 16 tsa koetliso ea boikoetliso ho batho ba baholo ba fetang ho feta. Int J Sport Nutr Exerc Metab. 2008 Feb; 18 (1): 79-95. , 18, 79-95.