ʻO nā moʻolelo 7 nui loa e pili ana i ka Metabolism—Busted

Anter

• Myth: Mai haʻalele i ka ʻaina kakahiaka
• Myth: Kōkua ʻo "Hot" Workouts iā ʻoe e lilo i ke kaumaha
• Kaʻu Myth: ʻO nā Pepelu ʻuelelo ʻuelapa kuni i ka momona o ka ʻōpū
• Manaʻo: ʻEono mau ʻai liʻiliʻi a puni ka lā e puhi i ke ahi metabolic
• Myth: ʻO ka Caffeine i loko o Energy Drinks Revs Up kou Metabolism
• Talaka: ʻO ka ʻai ʻana i nā kalepo i ka pō e momona ʻoe
• Myth: Kuni ʻia kahi puʻupuʻu o ka ʻoni i 100 mau kalina i kēlā me kēia lā
• Nānā no

ʻO ke kiʻekiʻena metabolism: ʻO ia ka Hemolele Hemolele o ka pohō kaumaha, ke ʻano pohihihi, hana hoʻokalakupua e puhi ai mākou i ka momona i ka lā holoʻokoʻa, i ka pō holoʻokoʻa, ke hiamoe mākou.Inā hiki iā mākou ke hoʻopili iā ia! ʻIke ka poʻe kūʻai aku ke kūʻai nei mākou i nā hoʻoponopono ʻōnaehana: ʻO ka huli wikiwiki ʻana o Google no "metabolism" huli aʻe he 75 miliona hits-ʻoi aku ma mua o "obesity," (10 miliona) "pohō kaumaha," (34 miliona) a me "Kate Upton" (1.4 miliona) hui ʻia!

Ua maopopo ke kumu: Ma ke kumumanaʻo, ʻo ka "metabolism boost" ke ala maʻalahi loa e puhi i ka momona. ʻO ka metabolism, inā makemake ʻoe i kahi mea hoʻomaha, pili i ke kaʻina hana e hoʻololi ai kou kino i nā calorie āu e ʻai ai i ka ikehu-ʻo ia ka mea e hoʻopau ai i nā mea a pau āu e hana ai, mai ka ulu ʻana i kou lauoho a i ka hanu ʻana i ka ea. ʻO ka ʻoi aku ka maikaʻi o ka puhi ʻana i kēlā mau calorie, ʻo ka liʻiliʻi o ka momona āu e mālama ai me ka ʻole o ka papaʻai kapu a i ʻole ka hoʻoikaika ikaika. He kani weliweli, pololei?

Eia nō naʻe, e like me nā ʻano hana hoʻokalakupua, ua uhi ʻia ka meaʻai no ka hoʻonui ʻana i ka metabolism i ka moʻolelo-a me nā kuhi hewa.

A hiki i kēia manawa. Maʻaneʻi, hōʻole mākou i ʻehiku mau moʻolelo moʻokalaleo-a hāʻawi i kā mākou mau manaʻo manaʻo no ka hoʻoheheʻe ʻana i nā paona. (I kēia manawa, hiki iā ʻoe ke lilo i ke kaumaha-maʻalahi-me kēia manuahi ʻAi i kēia, ʻaʻole kēlā! hōʻike kūikawā: 10 Nā hana maʻamau i kēlā me kēia lā e puhi i ka momona ʻōpū.)

Myth: Mai haʻalele i ka ʻaina kakahiaka

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ʻoiaʻiʻo: ʻAʻohe manawa? Mai koʻikoʻi. Kūlike ʻole i ka hilinaʻi nui, ʻōlelo nā kānaka noiʻi i kēia manawa ʻaʻole i kickstart ka ʻaina kakahiaka a ʻaʻole paha ʻo ia ka ʻai nui loa o ka lā. He noi hou ma ka Ka Nupepa ʻAmelika o ka Nutrical Clinical ʻoi aku ma mua o 300 o nā mea komo i ke kaupaona e hoʻopau i nā papaʻai i hoʻopili ʻia me ka ʻai ʻana a me ka haʻalele ʻana i ka ʻaina kakahiaka. I ka pau ʻana o 16 mau pule, ʻaʻohe kaumaha o nā mea ʻai i ʻai i ka ʻaina kakahiaka ma mua o ka poʻe ʻaʻa kakahiaka. A ʻo ka lua o ka noiʻi ʻana i loko o ka puke pai like ua loaʻa ka ʻaʻohe hopena i ka hoʻomaha ʻana o ka metabolism. ʻO kahi ʻāina kakahiaka kahi wahi kūpono e kaomi i ka protein, puluniu a me nā meaola ʻē aʻe i kou lā, akā inā he donut ke koho a ʻaʻohe mea, koho i ka mea ʻole.

ʻOiaʻiʻo ahi-ahi: E hoʻomaka i kou lā me ka protein momona, e puhi ana i ʻelua mau manawa i ka nui o nā calorie i ka wā o ka digestion e like me ka momona a me nā carbs. Mai koʻikoʻi e pili ana i ke kaomi ʻana ma mua o ka hola 9 am.

Myth: Kōkua ʻo "Hot" Workouts iā ʻoe e lilo i ke kaumaha

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ʻoiaʻiʻo: ʻOi aku ka maikaʻi o nā naps anuanu. Makemake mākou e noʻonoʻo i ka hou e like me kā mākou momona uē - ʻoiai ke hoʻokiʻekiʻe nei mākou i ko mākou mahana ma o Bikram yoga a i ʻole kekahi hana "wela" ʻē aʻe-akā, ʻoi aku ka maikaʻi o ka noiʻi hou i paʻi ʻia ma ka puke pai. Diabetes hōʻike ʻia nā mahana ʻoi aku ka maikaʻi no ka hoʻemi kaumaha. Wahi a ke aʻo ʻana, ʻo ka hoʻohuli wale ʻana i ka AC i ka pō hiki ke hoʻololi maʻalahi i nā hale kūʻai o ka momona ʻeleʻele - ʻo ka momona "maikaʻi", hoʻoulu ʻia e nā mahana anuanu, e mālama iā mākou i ka mahana ma ke puhi ʻana i nā hale kūʻai momona "ʻino". Ua moe ka poʻe i komo i kekahi mau pule i loko o nā lumi moe me nā ʻano wela like ʻole: he 75 degere kūʻokoʻa, he 66 degere ʻoluʻolu, a he 81 degere ʻoluʻolu. Ma hope o ʻehā pule o ka hiamoe ʻana ma ke 66 degere, ua aneane pāpālua nā kāne i kā lākou mau puke o ka momona ʻeleʻele puhi calorie. Anu!

ʻOiaʻiʻo ahi-ahi: Hoʻohuli i ka wela i ka pō. E ʻoki ʻoe i kou ʻōpū, a me kāu mau pila hoʻomehana. E hoʻomau i ka momona o ka momona me ka hoʻohana ʻana i kā mākou ʻepekema i kākoʻo ʻia i 5 mau ala e emi ai ke kaumaha ʻoiai ʻoe e hiamoe ana.

Kaʻu Myth: ʻO nā Pepelu ʻuelelo ʻuelapa kuni i ka momona o ka ʻōpū

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ʻoiaʻiʻo: Mai kalaiwa iā ʻoe iho - maikaʻi ke noho akahai. Ua heluhelu paha ʻoe i hiki i ka ʻono wela ke hoʻonui i kāu metabolism, a ʻo ka ʻoiaʻiʻo, ʻoiaʻiʻo kēlā. Akā pehea inā ʻaʻole ʻoe makemake i nā mea ʻala? I kēia manawa, aia kahi noiʻi hou e hōʻike i nā mea ʻono hou aku, ʻoluʻolu paha i nā peppers ʻoluʻolu e hoʻoliʻiliʻi i ka ʻeha. ʻO nā ʻike noiʻi i hōʻike ʻia ma ka hālāwai Experimental Biology ma Anaheim, Kaleponi, e hōʻike ana i ka hui ʻana o ka dihydrocapsiate (DCT), ka hoahānau pili ʻole o ka capsaicin. ʻO ka ʻoiaʻiʻo, ʻo nā poʻe i ʻai i ka DCT nui loa mai nā pepa liʻiliʻi i ʻike i ka hoʻoikaika metabolic i aneane pālua i ka hui placebo.

ʻOiaʻiʻo ahi-ahi: E hoʻopili i kāu mau salakeke a me ka hoʻoulu ʻana me nā pepa ʻono-me nā pepa bele, pimentos, rellenos, a me nā pepa maiʻa momona. Ua like lākou me nā mea wela.

Manaʻo: ʻEono mau ʻai liʻiliʻi a puni ka lā e puhi i ke ahi metabolic

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ʻoiaʻiʻo: Hiki i nā ʻāpana ʻekolu ke mālama iā ʻoe mai ka ulu ʻana a puni. Ua hoʻohiki lōʻihi ka poʻe hana kino ma ka ʻai ʻana i kēlā me kēia mau hola e hoʻomau i ko lākou mau ʻiʻo, akā, mai hōʻemi i ka hiki ke hoʻemi kaumaha o ʻekolu ʻāpana i ka lā. ʻO kahi noiʻi ma ka puke pai Hepatology kau i ʻelua mau pūʻulu kāne i ka papaʻai loaʻa kaupaona. Ua hoʻokaʻawale kekahi hui i nā calorie ma waena o ʻekolu mau meaʻai liʻiliʻi me nā meaʻai māmā i waena o ka ʻai a ka lua o ka hui i nā helu like o nā calorie i ʻekolu mau pākaukauʻai. ʻOiai ua loaʻa ke kaupaona i nā hui ʻelua, ua ʻike nā kānaka noiʻi he momona momona ka ʻōpū e hoʻonui i ka pilikia o ka maʻi puʻuwai-ʻoi wale nō i hoʻonui ʻia i ka pūʻulu alaloa kiʻekiʻe.

ʻOiaʻiʻo ahi-ahi: E kia i ka kaohi calorie holoʻokoʻa a loaʻa ka nui o ka fiber, protein, a me nā micronutrients. ʻO ka mea āu e ʻai ai i ʻoi aku ka nui ma mua o ka manawa.

Myth: ʻO ka Caffeine i loko o Energy Drinks Revs Up kou Metabolism

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ʻoiaʻiʻo: ʻO ke kō i nā mea inu ikehu e hoʻoulu hou i kou momona ʻōpū. Hiki i ka caffeine ke hoʻoikaika iki i ka metabolism, ʻoiai ke ʻai ʻia ma mua o ka hoʻomaʻamaʻa ʻana, akā ʻaʻole hiki i ka nui o ka hoʻoikaika metabolic ke hoʻopau i nā calorie ʻole i hāʻawi ʻia e nā mea inu. Wahi a kekahi noiʻi i paʻi ʻia ma Nā Keʻena ʻo Mayo Clinic, lawelawe kahi inu inu ikehu i ka hapaha kīʻaha o nā kō-kō i kū i kou kino i ka manawa hoʻokahi a hoʻomaka i ka mālama momona. Inā makemake ʻoe e puhi i nā calorie, e hoʻāʻo i ka mea inu hana mana hou i kapa ʻia ʻo… Wahi a kahi haʻawina ma ʻO ka Journal of Clinical Endocrinology and Metabolism, ma hope o ka inu ʻana i ʻelua kīʻaha wai kiʻekiʻe (17 auneke), ua hoʻonui ʻia ka nui o ka metabolic o nā mea komo i 30 pakeneka.

Hoʻonui i ke ahi: E hoʻā i ka faucet. Kuhi kēlā mau kānaka noiʻi e hoʻonui ana i ka lawe ʻana o ka wai e 1.5 liters i kahi lā (ma kahi o 6 mau kīʻaha) e hoʻopau i kahi 17,400 mau caloli keu i loko o ka makahiki-ʻelima paona! A i ʻole hoʻāʻo i kēia mau Mea inu ʻElani ma mua o ke Kope!

Talaka: ʻO ka ʻai ʻana i nā kalepo i ka pō e momona ʻoe

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ʻoiaʻiʻo: Hoʻonohonoho nā carbs o ka pō iā ʻoe no ka pohō kaumaha o ke ao. Kūpono ke kumumanaʻo: Hoʻā ke kino i nā carbs no ka ikehu, akā inā ʻoe e ʻai ia mau mea ma mua o kou hiamoe ʻana, mālama wale kou kino iā lākou i mea momona. Akā ʻaʻole maʻalahi ka pastanomics o ka pohō kaumaha. Hoʻokahi aʻo ma ka Ka Nupepa ʻEulopa no ka Nutrition kau i ʻelua mau pūʻulu kāne ma ka papa like o ka lilo o ke kaumaha. ʻO ka ʻokoʻa wale nō? ʻAi ka hapalua o ka hui i kā lākou carbs i ka lā holoʻokoʻa a mālama ka lua o ka hui i nā huaʻalea no ka wā pō. Ka hopena? Ua hōʻike ka hui kalapona pō i kahi thermogenesis i hoʻokomo ʻia i ka meaʻai (ʻo ia hoʻi, ua puhi lākou i nā calorie hou aʻe i ka ʻeli ʻana i kā lākou meaʻai i ka lā aʻe). Eia kekahi, ua hōʻike ka hui lā-carb i ka piʻi ʻana o ke kō koko koko. ʻO kekahi noi i ka puke pai ʻO Obesity i ʻike i nā hopena like. Ua nalowale ka poʻe ʻai kaʻa pō i ka 27 pākēneka o ka momona o ke kino-a manaʻo ʻia he 13.7 pakeneka ʻoi aku ka piha-ma mua o ka poʻe ma ka ʻai maʻamau.

Hoʻonui i ke ahi: E hauʻoli i ka pāʻina pāʻina-anu. ʻAʻole wale nā ​​kalapona e hoʻonohonoho iā ʻoe no ka ʻai ʻana i ka momona o ka lā ʻapōpō, akā, ʻo ka hoʻomoʻa ʻana i ka pasta ma mua o kou ʻai ʻana, hoʻololi ia i ke ʻano o nā carbs i ka starch kūpaʻa-he ʻano kaʻapona i ʻoi aku ka paʻakikī o ka mālama ʻana i ka momona. ʻO ia wale nō kekahi o kā mākou 10 Best Nutrition Tips Ever-click here to see the other 9!

Myth: Kuni ʻia kahi puʻupuʻu o ka ʻoni i 100 mau kalina i kēlā me kēia lā

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ʻoiaʻiʻo: ʻO kahi paona o ka lolo e kuni i nā calories he 100 i ka lā. I nā makahiki i hala aku nei, ua hoʻonui nui ʻia nā gurus hoʻoikaika kino i nā mana momona o ka mānoanoa. Wahi a kahi hōʻike ma ka puke pai ʻObesity, loaʻa i ka iwi iwi kino kahi haʻahaʻa metabolic haʻahaʻa loa i ka wā e hoʻomaha ai, ma 6 wale nō calories i ka paona. ʻOiaʻiʻo, ʻekolu manawa ia o ka momona, no laila ʻo ka hoʻomaʻamaʻa kūʻē e kōkua i kāu momona momona i kēlā me kēia lā. Akā ʻoi aku paha kou maikaʻi ma ke kūkulu ʻana i ka mana o kou lolo: ʻo kahi paona o ka lolo e puhi maoli i nā 109 calories i ka lā.

ʻOiaʻiʻo ahi-ahi: Hoʻomaʻamaʻa, a mai hoʻomaʻū i nā mākala nui inā ʻaʻole ʻoe makemake. Hana ʻia kēlā me kēia hoʻoikaika kino. Ua aʻo nā mea noiʻi ma ke Kulanui o Maryland School of Public Health i ʻehā mau pūʻulu o nā poʻe ʻelemakule olakino, nā makahiki 65 a hiki i 89, a ʻike ʻia ʻo ka poʻe hoʻomaʻamaʻa ʻoi aku ka nui o ka lolo!

Hoʻopakele $$$ A ME CALORIES I K !IA MANAWA! No ka hoʻololi ʻana i nā meaʻai weliweli a me nā ʻōlelo aʻoaʻo hoʻemi kaumaha, e kākau inoa no kā mākou nūpepa manuahi piha i nā hoʻopunipuni meaʻai, nā mea huna papa inoa, a me nā ala maʻalahi i ke olakino a hauʻoli.

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