Me pēhea te ki te wawahi i ake te pākia (Whakahohe). āhuatanga pūkoro

E rave rahi i rongo ko reira pea e kai te tangata, te nui hinaaro a kore riro ia taimaha, me te tahi atu te kahore te kohi nui o te kai whiwhi taimaha. E kore te mea poitirere tenei. te mea katoa i roto i te pākia me tere. I roto i te tuhinga he titiro i te ariā. Ako hoki me pehea ki te "overclock" te pākia.

kupu

Ko te pākia o te tinana ko te pākia e taea whai i te tere rerekē. Kia whakaaro tatou atu tino te pākia. He aha te pānga pākia? I roto i te tinana o tauhohe matüora puta, i roto i nei tukanga mahi Calories tahuri ki te pūngao. Ko te wawe tupu te pai tenei. Kei te rongoa pōturi ngako toa ahua. Engari, ko te raro te pākia, kua whakatakotoria te atu ngako, kia rite ki te āta reira whenumi. Tenei āhuatanga Ko e kore anake tuukino ki te akiākinga, engari ai hoki kōtītiti i roto i te ngā whēkau me ngā pūnaha. Kia kore ai enei pānga houhou, he mea e tika ana ki te mohio me pehea ki te titaria pākia.

Ētahi āhuatanga e awe te pāpātanga o te utu

1. Age. I te kuao tau, puta pākia nui tere atu i roto i te tau tawhito. tikanga o tēnei e i roto i te akoranga o heke auau pūkoro. Ko te tangata pakeke, i te uaua ka waiho te reira ki te pehea o te taimaha i te taikaha.
2. Paora. I roto i te wahine, he pōturi ake i taua o nga tangata te pākia e. pānga tenei te testosterone taiki, āwhina i roto i te whare, me te pupuri i uaua papatipu. Uaua pai whakapau atu pūngao mō te ora me te mahi noa o paparanga fatty pērā.
3. Whakapapa. Ka taea te riro te whakararuraru, pūkoro, e tika ana ki te arā iranga.
4. whai wāhi mate thyroid ki te whakaiti i roto i te auau pūkoro.
5. Teitei me te taimaha tinana. Ko te teitei te taimaha o te tangata, whakapaua te atu pūngao kei te hoki tona ora. Mai i tenei whai reira e te mea tere hoki te iwi nui te pākia e.
6. Mahi. A, no te faaohipa e koe te tono mō ngā piki pūngao. Nä, he tino teitei i roto i te tangata hohe te auau pūkoro.
7. Stress. Pouri, whārua me te ahotea whakaiti te auau pūkoro. e nohopuku ano hoki enei āhuatanga, me te fakamasiva moe.

E matau nga āhuatanga i runga, he māmā ake ki te feruri i roto i pehea ki te wahi i runga i te pākia i roto i te āhuatanga i homai.

Tātaitanga o auau pūkoro

Fakakaukau'i atu pehea ki te wahi i runga i te pākia e, e hiahia ana koe ki te mohio i tona tere. Ki te tātai i te taumata o to ratou pākia i wā okiokinga (RMR), e tika ana ki te whakamahi i te tātai e ko te tika tino. whakamana te tātaitanga kei te whakamahi i te tere o te tupu, taimaha, tau.

• Hoki te wahine: RMR = 9,99 x taimaha (kg) + 6.25 x Teitei (cm) - 4,92 x tau - 161.
• Hoki nga tangata: RMR = 9,99 x taimaha (kg) + 6.25 x Teitei (cm) - 4,92 x tau + 5.

RMR Ko te whakaritenga o ia rā e tika ana o Calories mo te tinana ki te okioki. Hei tātai i te taupū rā tango kia ki pūkete mahi tinana.

whakatikatikanga o te kai

Ki te kore e te tangata i tetahi mate, a whai abnormalities kahore he uaua te taimaha, ki te tātai koe te nui rā o Calories. E tohua ēnei raraunga i runga i te hua. Pūngoi tuhituhia anake i roto i ngā hua katoa e whakamahia ana ia ra. meatia te tātai te whakamahi i ngā ripanga motuhake (e taea e ratou te kitea i roto i te rohe whānui). Katoa ra, kia tamata koe e kore e ki te nui te tere o Calories hiahiatia.

Me pēhea te ki te wawahi i ake te pākia e?

Ko te tikanga matua o te whakanui ake i te auau pūkoro - auau mahi tinana, i roto i nei te whare uaua. I te wa ano pau ake te mana. Hei tauira, te ngako, me te uaua kiko tahu 20 kcal ia ra, me te 70-100 kcal, aua. kawenga Sport whakapiki i tohanga toto, faarahi te tere o te respiration me te auau ngakau, tahuna tere Calories, a ka hohoro ake ka pākia. Ko te mea matua ko te e puritia mahi tinana te katoa ra, he pai i roto i te ahiahi, engari kahore i muri atu i te toru haora i mua i te taotoraa. Ko te wa pai mo tenei - 18.00-19.00 haora. Ko te mata he e pera ake i te iwi te auau o nui haere pākia. Ko te mea matua ko te kore ki te whakamahi i katoa o kai. Ka rite ki te hua, kei te tino heke te auau pūkoro, kua mauriora ki te tinana, kua pakanga reira iho tukanga katoa.

A, no te hoki ano te tangata to ratou kai mua, timata ngako ki te whakaemi "i roto i te rahui" i roto i te puka o putunga. I roto i tenei ara pahono te tinana ki te hemokai takoha me tamata ki reinsure ratou. Konei takoto te whakahoki ki te pātai, he aha i muri i te iwi kai whiwhi atu ngako. Me mahara te reira e te kai, me te opue whakaiti i te auau o te pākia e, na e hiahia ana koe ki te kai iti, kai auau. I roto i te tua, he taunaha o tau pai - parakuihi mateoha i me he hapa si'isi'i. I roto i te tahi atu mea, e tūtohu ana ki te tiki nui moe e pea atu ki te haere, haere hoki te mirimiri, sauna. āwhina hoki tenei ki te whakarite i te auau tonu o te pākia e.

"Mahu'inga" hua

Ki runga ki wāhinga kai whakamahi tinana te nui etahi o te pūngao. I roto i te tikanga ki te tōtika titaria te pākia, e hiahia ana koe ki te tango i ki te kai hua miraka, ika, kohuatia tunua ranei puka, kai kikokore, he omelet ranei hua scrambled. neke ake ano te tere o te pākia e me kai ki te omega-3 (fatty acids), te muka, te huaora _B6, iodine. I tua atu, e tūtohu ana ki te kai ra kotahi rēmana me te hua hīmoemoe, rite hua citrus ahu ki te tahu ngako. whai wāhi hoki ki te taumata pākia o tea matomato me mea kakara.

pākia ngako

He maha ngā huarahi ki te parariraa o reira.

1. Me koe ki te kai iti, me te maha, te whakakotahi i teie parau tumu i te mahi tonu.
2. He mea tika ki te aroturuki i te mahi o te ate, rite hua reira whākōkī whākōkī. Ngā mihi ki te mahi o ona pūtau he pākia pai o bilirubin.
3. kia waiho mahi tinana he wā-roa (i te iti rawa kia kotahi haora), rite tuatahi tahu huka i roto i te toto, a ngako ka.

Ko te pākia o microorganisms

Ko te hunga atu tukanga faufaa ranei e puta i roto i microorganisms hanga ake te pākia e. E huaina ana te hua mutunga hua o enei tukanga metabolites. āhuatanga tēnei momo e hanganga me te pūngao pākia. Ko tenei e tika ana ki taua kawea te pākia o microorganisms i roto i roto i rua rerekē, me te, i te wa ano, tukanga ōrite: anabolism me catabolism. A, no te anabolism pākia e wahi ki absorption pūngao free. I roto i tenei take pau te nui āhua iti o te rauemi matūkai. kite Catabolism tukanga tuku pūngao. pau te reira i te nui nui o te tïpako. Ko te tino kanorau hua, me te pūngao pākia. Ko te microorganisms taea ki te whakamahi i te nui nui o ngā pūhui matū waro, me te pararopi rite te puna pūngao matua. Ko te rere o te utu pūngao nui mārohirohi, me te arata'i ki akatuke'anga nui i roto i te taiao, na te arotahi matua ko te ako o tenei tukanga ngā. Ko te hototahitanga o enei momo e rua o te pākia e taea te huringa iti ratou tauine whakatairite e ti'aturi i runga i etahi tikanga.