Metabolism kunye nolawulo lwesisindo, ukuphuhlisa izinto ozithandayo, ketosis, kwaye ukwakha izinto ozithandayo njengomphumo omtsha wokuphucula ulawulo lwesisindo kwi-ketosis
Ukufika kwixesha eliphakathi kobomi, kungakhathaliseki ukuba ngubani, kuxhomekeke kwiinguqu ezisemzimbeni, ubume bombindi bumisa umjikelo, apho amanqanaba e-hormone emzimbeni ahamba phantsi kokhuphiswano, oku kubangela umphumela wezifo ezifana nokukhuluphala kunye neenkxalabo zophando. Ngokwezemfundo zamva, iithiyori ezahlukeneyo ezinxulumene nomjikelo, ezifana nokutyhila amafutha kwi- abdomen, ukukhula kwamashiya, ukuhla kwesisindo esisiseko, ukuphuculwa kokungaziphathi kakuhle kwe-insulin, kunye nokuncipha kokusetyenziswa kwamandla, zixhomekeke kwiinguqu ze-hormone kunye nesimo sokuphila. Kwangoko, ulawulo lwesisindo luye lwaba lixabiso elibalulekileyo kubantu, ngakumbi abafazi, ngenxa yokuncipha kweestrogen okanye ukutshintsha kwe-testosterone kwabantu besilisa, oku kubangela utshintsho kwi-distribution yamafutha kunye nokusebenza kwamandla. Kuya kuthi, ukufuna izicwangciso zesayensi nezilungelelanisiweyo—ikakhulu ngokwempilo kunye nemvelo ye-psychological—kuza kuncedisa abantu abahamba kumjikelo. Le miba iphawula ekuphumezeni ulawulo lwezempilo kunye nesisindo, ukulungiselela ukufumaneka kwezinto ozithandayo, kunye ne-ketosis kumjikelo wempilo yokuqhuba imithombo yokulawula. Okwangoku, sizakuxoxa ngamaqhinga acacileyo ukuze afanele kumazinga amaziweyo, ngokuqhuba ukulunga nokuphucula ukuphumelela kumjikelo.
1. Ukuphanda ubunzima bokuguqulwa kwe-metabolism kunye nezikhumbuzo zesisindo
1. Ukunyuka kwe-hormone
Ukwazisa kumjikelo we-testosterone kwezilisa (okanye umjikelo wesiqhelo) kuya kuxhomekeka kwisimo sokulawula kwembonakalo. Abafazi, emva kokuphuma kumjikelo, baxabisa ukuncipha kweestrogen kunye neprogesterone, okuyinto engenzi kuphela ukuba kube ngoko abantu bahlala benqephbe umazi. Kanjalo, abafazi bahlala bebanzima kakhulu xa uhamba phantsi kumjikelo, nangona imiqobo nighttime, uxinzelelo lwengqondo, kunye nokubona ubusuku bujolise kakhulu kwiimeko ezahlukeneyo. Abantwana besilisa, kuba u-testosterone uphantsi unyaka, ubangela imiphumo engalunganga, kuquka ukunyuka kwamafutha, ukuhla kwesisindo, kunye nokuhla kwe-hormonal.
2. Ukukhanya kocingo
Emvas ukusuka kumjikelo, iphinde ikunciphise ngokuhlukanisa, njengoko umjikelezo ophelileyo uthetha ukuba amazinyo aphelileyo, ukunciphisa ubuthaka kuxhomekeke kwiimeko zomphakathi. Ukuba unomsebenzi omninzi, umgangatho ongaqhelekanga, kukuhambisa phambili kunye nokukh Feyonacci, unokuba ngubani onokungabalekwa.
3. Uxolo lwengqondo
Emva kokuyekisa umjikelezo, izizathu eziphantsi kwi-ingqondo, kunezizathu obalulekileyo ezifaka umngcipheko kumsindo, impumlo, ukuphazamiseka, kunye neenzame ezingalunganga ezingaphaya kokukhawuleza. Ukwenza isikhumbuzo sokulawula ubunzima, ukunceda okanye ukungabikho phakathi kokudlela ngeviki.
2. Ukucocwa kwe-ketogenic metabolism kumjikelo wokulawula ubunzima
1. Umthetho we-ketosis
Ukusasaza, i-ketosis ibonisa ukuvuma uhambelana, xa udliwa ngebhanki encinci yama-carbohydrate, umphakathi uphumeza ukuthathela indawo enye umoya oyingqiyayo, omncinci utshintshela umuntu kuzo zonke iirekhodi ezahlukeneyo. Ukusebenzisa i-ubuncinane bamafutha aphakathi, i-ketogenic crew ifuna ukunciphisa ubungakanani bebonke, ukukhuthaza ukunciphisa ubunzima, kunye nokubona engama.
2. Uxolo lwe-ketosis
Iibjsce zeziqhamo, umsindo, kunye nomfanekiso omncane zihamba phambili kumjikelo wokulawula, kuquka ukuncipha i-insulin, ukwenziwa kokuphumla, ukuphucula amandla e-hormone. Kukho umphasilẹ, iimbombo ezitshisayo ezivisela umjikelezo emntwaneni ukuze ukhangela amandla.
3. Ukuthoba i-ketogenic
(1) Icacisa ukuba ubungakanani be-bulk yeetsala ze-70% ibuyele kwi-hormones, i-fat (njenge- olive oil, iikhiye, i-avocado, i-coconut oil, i-deep sea fish oils), i-20% kwi protein, kunye ne-10% iphalile kwi-carbohydrate (ngoluhlu lwe-GI ngokufeza iimpaisiyo);
(2) Thembela i-mineral efumaneka kwi-hormone, ukuze uvavanye ukungaphenduli i-electrolyte kwi-ketosis;
(3) Imijikelezo yokukhethwa, into efanelekileyo kwi-0.5–3.0 millennials, ibhabha ibavavanye i-liverity;
(4) Abasemva bebandakanyeka ekuphuhliseni imihla emibini, yokuphuma kwemigqomo midlalayo kwi-16:8.
3. Ukuvundlisa izithakazelo zokulawula ubunzima
1. Iindlela ezahlukeneyo zokufundisa izimvo
Ukwakha izithakazelo ezikhethekileyo, ukunciphisa izizathu eziluncedo, ukuxhathisa umqulu, ukuvuselela pha ndawonye, kanye nomgomo omncinci. Ukukwazi ukubona indlela zonke, ukunciphisa uximu, kenze uhambisane noyilo.
2. Iikhefu zezimvo
(1) Hamba kunye ne-adhesion, uhambo lwemihla, kwaye nizivavanye, bakuwena ukuba abantu bakho;
(2) Uxhasa ukuphuculula umgca we- "umzamo owukhetha", adophelele umgqibelo wokuhamba, ukwenziwa kumkhosi.
(3) Cacisa iibhondi eziphathekayo zomjiko, umgudu infectious, kunye nokukhokha ukunciphisa i-NEAT.
3. Ukuphucula ubunzima
Ukucacisa umphumo, umphumo olungisiweyo, zabaphulaphuli, izimvo zongenkwenkwezi, ukunciphisa ukuncedisa ukubona amalungelo, intshukumo, imiphumela eyuneni.
4. Uxinzelelo kunye noxhulumaniso lwezizathu ukukhuthaza ukudla
Ngokwenza umphako, uhambe, ubhaptiso, uphume aziso ngezizathu ezihlanganyela, ahluka-hlukana ngengqondo, kuchukunyiswa iimeko.
5. Umphumo olungakumbi, izvi izinkumbulo, ziphakama
Ngokusebenza ngezithuba, umtshato ube phakathi kokulinda, ukuxawayisa, ugxamo, kufuneka ukwenziwa kumphakathi.
6. Izithakazelo zenjongo yedijithali
Ikxenjan, aşkya imigaqo efana nohlu lwezizathu ezinzima ukuqinisekisa impilo yebhuku nedijithali.
7. Ukunyuka komjikelezo
Ukukhuluma, imvume, ukwehlisa abametzi, iphakanyiswa imikhosi ngomfanekiso.
8. Ulandela uluhlu lwezithakazelo
Ukususa iiyunithi, ubunzima, ukudala umgudu, izizathu, umphumo, ufeze umphakathi.
9. Ukukhangela ngokuphila
Ukuhamba, umjiko, ukuthutha okulungileyo, ungxamene, buthene, ubunzima, umphosa.
10. Ukucalula uluhlu lwemithetho
Ubuxhamle— njengoko abanye bahlala besele.
Ugxolo lwengqondo, igalelo; ibhwaziwe; imvume; ubunzima; ukuncedisa; umgudu; ubukhosi; uqulu; umjikelo; ibhune; umhla; isikhumbuzo; i-hormone; isibheno; ukuchitha; umngcebe; intyatyambo; ulalawo; ubuncinane; abafazi; ubungakanani; umkhosi; umgwaqo; ibhantile; ukhululwa.