как да усилим метаболизма си

как да усилим метаболизма сиЗабързването на метаболизма е един от най-ефективните начини да увеличим изгорените калории. Всички, които искат да имат тесен корем и талия имат нужда да се погрижат за своя метаболизъм.

Генетично някой хора са предразположени да имат по-бърз метаболизъм. Примерно мъжете горят повече калории от жените дори и когато си почиват.

От друга страна с времето метаболизма има тенденцията да се забавя (след 40 год.).

Това са неща които не можем да контролираме. Годините ни, пола и генетичните ни предразположености са си такива, каквито са. Но все пак има начини по-които да побутнем и да посъбудим нашия метаболизъм.

Тренирайте за мускулна маса

Телата ни горят калории постоянно, дори и когато спим или си почиваме. Тези калории, които тялото ни гори дори в покой са повече при хора с повече мускули.

Всеки килограм мускули гори 12 калории на ден само за да може да се поддържа. Съпоставете това с 4-те калории, които гори на ден всеки килограм мазнина.

Може да изглежда като малка разлика, но имайте предивд, че тези малки цифри на пръв поглед се натрупват с времето.

Не само това но и след физическа тренировка, заради използването на вашите мускули, метаболизмът се покачва съшо.

Правете аеробика

Аеробиката може да изглежда по-лека и да не изгражда мускули, но тя ще раздвижи и засили вашият метаболизъм в часовете последващи тренировката.

Целта е да не се отказвате.

Високоинтензитетните упражнения допринасят за по-дълготраен ефект върху базовия метаболизъм, засилвайки го.

Не забравяйте да пиете достатъчно вода

Тялото ни има нужда от вода за да усвоява калориите. Ако сте дехидратирани, метаболизмът може да се забави.

В едно изследване е било открито, че хората които пиели по 8 чаши или повече вода на ден изгаряли средно повече калории от тези, които пиели само 4.

За да бъдете сигурни, че сте добре хидратирани, пийте по чаша вода преди хранене. Незабравайте и да похапвате зеленчуци и плодове, те също съдържат вода в себе си.

Кафе

Ако обичате кафето, то тогава това може да ви хареса. Ако го консумирате с мярка, не само, че ще се възползвате от по-добрата концентрация и енергичност, но и от временното засилване на метаболизма.

Кофеина е доказано, че помага да се чувствате по-малко изморени и по-издържливи по време на тренировка.

Тук може да си кажете ами тогава добра идея ли е да пием енергийни напитки?

Все повече хора наблягат на използването на енергийни напитки. Въпреки че тяхната цел е главно повече продуктивност, някои съставки в тях могат да засилят метаболизмът на тялото ни.

Те съдържат кафеин, които увеличава количеството енергия, която тялото ни използва. От друга страна те съдържат и таурин. Тауринът е амино киселина, която също забързва метаболизмът и може да помогне при изгарянето на мазнините.

Въпреки че на пръв поглед, от прочетеното по-горе може да изглежа, че енергийните напитки са добър вариант – това не е така.

Те могат да създадат редица проблеми, като високо кръвно налягане, тревожност, проблеми със съня. Те не са препоръчителни за деца и младежи.

Зелен чай за по-добър метаболизъм

В зеленя и в оолонг чая има съставки, които ще завишат нивата на метаболизма ви за кратко след пиенето им.

Проучвания в областта показват, че пиенето между 2 и 4 чаши от тези чайове, могат да предизвикат тялото ви да изгори 17% повече калории по време на средно натоварваща тренировка.

Добавете люто

Лютата и пикантна храна има елементи, които могат да забързат нивата на метаболзма ни.

Ако добавяте по супена лъжица нарязано чили може да се възползвате от този благоприятен ефект.

Въпреки че този ефект е само временен, тези изгорени калории след похапването на нещо люто се натрупват. Бъдете внимателни с прекомерната консумация на лютива храна, защото може да доведе до проблеми с храносмилателната система и болки в стомаха.

Яжте храни богати на протеин

Тялото ни гори повече калории когато обработва храни богати на протеин, за разлика от храни, които са източници предимно на въглехидрати и мазнини.

Ако целите да имате балансирана диета, то тогава обмислете замяната на ня храните богати на въглехидрати с източници на протеин. Такива храни са телешкото месо, пуешкото, рибата, бялото месо, ядките, тофу, бобови храни, яйца.

Избягвайте минималистичните (нулеви) диети

Нулевите диети, това са диетите, които ограничават приема на калории до не повече от 1200 на ден (за жени) или 1800 (за мъжете). Много често такива диета буквално довеждат хората до чисто гладуване, а това по никакъв начин не е полезно.

Толкова малко калории са лоша новина за всеки, който би искал да забърза метаболизма си.

С тези диети първоначално ще свалите теглото си, но това е на цената на разновинно и здравословно хранене. Но тези резултати няма да са безкрайни. Със свалянето на килограмите е напълно възможно да загубите и мускулна маса, което ще доведе до по-бавен метаболизъм.

Рано или късно ще се стигне до там, че дори с малко калории няма да можете да свалите излишните килограми, дори може да доведе до по-бързо напълняване.

Наспивайте се редовно

Липсата на сън е свързана с редица негативни ефекти върху нашето здраве. Един от които е връзката между индекса на телесни мазнини и липсата на сън.

По време на сън се синтезира и отделя най-голямото количество от хормона на растежа и тестостерон. Те са тясно свързани с покачването на мускулната маса, възстановяването след тренировка и метаболизма ни.

Стремете се да спите между 7 и 8 часа на нощ за най-добри резултати.

Намалете стреса

Ежидневито ни днес е изпълнено със стрес. Независимо дали е на работа, навън или вкъщи факторите, които ни стресират са безброй.

Редовния стрес е свързан със завишени нива на хормона кортизол. Според проучвания в областта високият стрес може да доведе до понижени нива на метаболизма ни. От друга страна когато сме под стрес, често изпитваме непреодолим глад за нездравословна храна.

Комбинацията от тези 2 фактора са рецепта за лесно покачване на теглото.

Намерете начини да намалите стреса. Проучване показва, че дори нещо обикновенно, като това да се усмихваме повече може да намали нивата на стрес и кортизол.

By Admin

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