Ku bijyanye no kugabanya ibiro no kugera ku ntego zacu zo kwinezeza, benshi muri twe bahindukirira inyongera kugirango twongere imbaraga. Ariko, isi yinyongera irashobora kuba urujijo kandi irenze. Icyangombwa kumenya ni uko inyongera zigamije kuzuza indyo yuzuye nimyitozo ngororamubiri isanzwe, ntisimbuze. Nta nyongera ishobora gukuraho ibinure cyangwa gusimbuza ibikenewe byimirire yuzuye nibikorwa byumubiri. Ahubwo, inyongera zigomba gufatwa nkibikoresho byo gushyigikira urugendo rwubuzima muri rusange.
Kugabanya ibiro ni ingingo ishyushye cyane muri iki gihe, kandi abantu bamwe bashobora kuvuga ko bumva bamerewe neza mu ruhu rwabo kandi ko badakeneye kubahiriza intego runaka zo kugabanya ibiro. Nyamara, ni ngombwa kumenya inyungu nyinshi zijyanye no guta ibiro birenze no gukomeza ibiro byiza.
Ubwa mbere, guta ibiro birashobora kugabanya cyane ibyago byubuzima butandukanye. Kugira umubyibuho ukabije cyangwa umubyibuho ukabije bifitanye isano rya bugufi no kwandura indwara zidakira, nka diyabete yo mu bwoko bwa 2, indwara z'umutima, na kanseri zimwe na zimwe. Mugutakaza ibiro birenze, abantu barashobora kugabanya ibyago byo kwandura izi ndwara zihindura ubuzima kandi zishobora guhitana ubuzima. Byongeye kandi, kugabanya ibiro birashobora guteza imbere ubuzima buriho, nkumuvuduko ukabije wamaraso hamwe na cholesterol, bikavamo kuzamura imibereho muri rusange binyuze mu kugabanya ibiro.
Byongeye kandi, kugabanya ibiro birashobora kugira ingaruka nziza kubuzima bwo mumutwe no kumererwa neza muri rusange. Kugira umubyibuho ukabije birashobora kugira ingaruka ku kwihesha agaciro no ku buzima bwo mu mutwe, biganisha ku kumva ko udahagije no kwigirira icyizere. Mugushikira intego zo kugabanya ibiro, abantu barashobora kwiyubaha kwiyubaha, kunoza isura yumubiri, no kubona ubuzima bwiza. Byongeye kandi, inyungu zo mumutwe no mumarangamutima yo kugabanya ibiro harimo kugabanya imihangayiko, guhangayika, no kwiheba, amaherezo bifasha kuzamura imibereho.
Usibye inyungu zumubiri nubwenge, guta ibiro birashobora kuzamura umuvuduko muri rusange hamwe nubuzima bwiza. Ibiro birenze urugero bishyira imbaraga mumubiri, bigatera ububabare bufatanye, kugabanya umuvuduko, no kugabanya ibikorwa byumubiri. Binyuze mu kugabanya ibiro, abantu barashobora kugira umuvuduko mwinshi, kongera ingufu, hamwe nubushobozi bunini bwo kwishora mubikorwa byumubiri. Ibi birashobora kuganisha mubuzima bukora kandi bwuzuye kandi bikagabanya ibyago byo gukomeretsa no kugabanuka kumubiri.
Indi mpamvu y'ingenzi yo gushyira imbere kugabanya ibiro nubushobozi bwo kwagura ubuzima bwawe no kuzamura imibereho yawe mugihe kirekire. Mugukomeza ibiro bizima, abantu barashobora kugabanya ibyago byo gupfa imburagihe kandi bikongerera amahirwe yo kubaho igihe kirekire, ubuzima bwiza.
Ariko ushizemo indyo yuzuye, inyongera yimirire, hamwe nimyitozo ngororangingo isanzwe mubuzima bwawe, urashobora kugera ku ntego zo kugabanya ibiro ndetse no mugihe cyakazi.
Ibiro byongera ibiro nibicuruzwa bigamije gushyigikira intego zo kugabanya ibiro bifasha abantu kugabanya ibinure byumubiri no gukomeza ibiro byiza. Izi nyongera ziza muburyo bwinshi, harimo ibinini, ifu, n'ibinyobwa, kandi akenshi birimo guhuza vitamine, imyunyu ngugu, ibyatsi, nibindi bintu bibwira ko bifasha kugabanya ibiro.
1. Bumwe mu bwoko bukunze kongerwaho kugabanya ibiro ni ibirimo ibintu bya thermogeneque, bikekwa ko byongera metabolisme kandi bigafasha gutwika karori neza, bityo bigashyigikira imbaraga zo kugabanya ibiro. Birakwiye kuvugwa ni 6-Paradol, ni urugimbu rusanzwe ruboneka muri ginger, cyane cyane mu mbuto z'igihingwa. Azwiho imiterere ya thermogenic, bivuze ko byongera ubushyuhe bwibanze bwumubiri kandi bikazamura metabolism. Ibi nabyo birashobora gufasha gutwika karori nyinshi no guteza imbere kugabanya ibiro.
Ubushakashatsi bwasohotse mu kinyamakuru cyitwa Nutritional Biochemistry bwerekanye ko 6-Paradol yongereye imvugo ya gen zigira uruhare muri thermogenezi na metabolisme y’ibinure mu ngingo ya adipose yera. Ibi byerekana ko 6-Paradol ifite ubushobozi bwo guteza imbere lipolysis no kongera ingufu zikoreshwa, bityo bigafasha kugabanya ibiro. 6-Paradol igabanya ibinure byijimye mu mbeba zagaburiwe indyo yuzuye amavuta. Ibinure bya Visceral, ibinure bikusanyiriza hafi yingingo zo munda yinda, byangiza cyane kandi bifitanye isano no kwiyongera kwindwara zidakira nka diyabete n'indwara z'umutima. Kuba 6-Paradol ishoboye kugabanya ibinure bya visceral byerekana ubushobozi bwayo nkimfashanyo yo kugabanya ibiro.
Usibye imiterere ya thermogenic, 6-Paradol wasangaga ifite ingaruka zishobora kugabanya ubushake bwo kurya. Mugihe ginger irimo 6-Paradol, birakwiye ko tumenya ko ibirungo birimo bike muri byo. Kubwibyo, hari 6-Paradol yinyongera kumasoko yateguwe byumwihariko kugirango itange urugero rwibanze rwikigo.
2. Iyindi miti ikunzwe cyane yo kugabanya ibiro ni iyifite ibyokurya byo kurya. Ibi bikoresho byateguwe kugirango bifashe abantu kumva byuzuye igihe kirekire, kugabanya intungamubiri za calorie muri rusange, no guteza imbere kugabanya ibiro.
3. Byongeye kandi, bimwe mu byongera ibiro bishobora kuba birimo ibintu byizera ko bibuza kwinjiza amavuta cyangwa karubone mu mubiri. Ibicuruzwa byakozwe kugirango birinde umubiri kwinjiza intungamubiri zimwe na zimwe, bityo bigabanye intungamubiri za caloric ndetse no gutakaza ibiro.
Birumvikana ko kugisha inama inzobere mu buvuzi mbere yo gutangira inyongeramusaruro zose ni ngombwa kugirango umenye neza kandi ukwiranye nibyo ukeneye. Byongeye kandi, mugihe usuzumye ibyongeweho kugabanya ibiro, ni ngombwa kumenya ingaruka zishobora guterwa no gukabya. Ubwanyuma, uburyo bwiza kandi burambye bwo kugabanya ibiro harimo kurya indyo yuzuye, imyitozo ngororamubiri isanzwe, no kwibanda kubuzima rusange no kumererwa neza.
Ku bijyanye no kugabanya ibiro, imirire ni ingenzi. Indyo yuzuye ibiryo bitunganijwe, isukari, hamwe namavuta atari meza birashobora gutuma umuntu yiyongera ibiro kandi bikagora guta ibiro. Ku rundi ruhande, indyo ikungahaye ku biribwa byose, poroteyine zinanutse, imbuto, n'imboga zirashobora gufasha kugabanya ibiro no kuzamura ubuzima muri rusange.
Kimwe mu bintu byingenzi byimirire igabanya ibiro ni uburinganire bwa macronutrient. Ibi bivuga igipimo cya karubone, proteyine, n'ibinure mumirire. Ubushakashatsi bwerekana ko indyo yuzuye ikubiyemo igipimo gikwiye cya macronutrients zose uko ari eshatu zifasha kugenga imisemburo yinzara, kongera metabolisme, no guteza imbere ibinure.
Poroteyine ni ingenzi cyane mu kugabanya ibiro kuko ni ngombwa mu kubaka no gusana ingirangingo, harimo n'imitsi. Imitsi yaka karori nyinshi kuruta ibinure, bityo kugira igipimo kinini cyimitsi itagabanije irashobora gufasha kongera metabolisme no gushyigikira kugabanya ibiro. Byongeye kandi, poroteyine yerekanwe guteza imbere ibyiyumvo byuzuye no kugabanya ubushake bwo kurya, bikoroha gukomera kuri gahunda nziza yo kurya.
Carbohydrates niyindi macronutrient igomba kwitabwaho mugihe ugabanya ibiro. Mugihe guca burundu karbone bidakenewe cyangwa birambye kubantu benshi, guhitamo karbasi zigoye (nkintete zose, imbuto, nimboga) aho guhitamo karubone nziza (nkumugati wera nisukari yisukari) birashobora gufasha kugabanya ibiro. . Ibyo biryo bitanga fibre nintungamubiri zingenzi zifasha kugenzura urugero rwisukari yamaraso, kugabanya irari, no gufasha ubuzima muri rusange.
Ibinure bikunze kwerekanwa mugihe cyo kugabanya ibiro, ariko mubyukuri nibyingenzi mubuzima rusange kandi birashobora kugabanya ibiro iyo uhisemo neza. Amavuta meza nk'imbuto, imbuto, avoka, n'amavuta ya elayo bifasha kwimakaza ibyuzuye no gushyigikira ubushobozi bw'umubiri bwo gukuramo intungamubiri za ngombwa. Zifite kandi uruhare runini mu gukora imisemburo, igira ingaruka ku mikorere ya metabolisme ndetse n’ingufu.
Usibye macronutrients, micronutrients nka vitamine n'imyunyu ngugu nabyo ni ngombwa mu kugabanya ibiro. Indyo ikungahaye ku mbuto n'imboga nyinshi zirashobora gutanga intungamubiri zingenzi zunganira metabolisme, umusaruro w'ingufu, n'ubuzima muri rusange. Byongeye kandi, vitamine n’imyunyu ngugu byagaragaye ko bigira uruhare mu kugabanya inzara no kurya, bishobora koroshya gukomera kuri gahunda nziza yo kurya.
Metabolism ninzira umubiri wawe uhindura ibiryo urya imbaraga. Metabolism yihuse bivuze ko utwika karori neza, byoroshye kugabanya ibiro. Kubwamahirwe, hari uburyo bwo kunoza metabolisme no gutangira urugendo rwo kugabanya ibiro.
Bumwe mu buryo bwiza bwo kuzamura metabolisme ni ukwitabira imyitozo ngororamubiri isanzwe. Kubera ko abantu benshi bafite igihe gito cyo gukora siporo, umuvuduko muke kumunsi wose urashobora kugira ingaruka nini. Gufata ingazi aho kuba lift, gufata urugendo mugihe cyo kuruhuka cya sasita, cyangwa gukora imyitozo yo murugo byihuse mugitondo ninzira nziza zo kongera urwego rwibikorwa bya buri munsi. Byongeye kandi, kwinjiza imyitozo yimbaraga mubikorwa byawe bya buri munsi birashobora gufasha kubaka imitsi, bityo byihutisha metabolism.
Ikindi kintu cyingenzi mu kwihutisha metabolisme ni kurya indyo yuzuye, yuzuye. Ibiribwa nka poroteyine zinanutse, ibinyampeke byose, imbuto, n'imboga birashobora kugufasha kugabanya urugero rw'isukari mu maraso no gukomeza metabolisme yawe. Ni ngombwa kandi kunywa amazi menshi, kuko umwuma ushobora kugabanya umuvuduko wa metabolike. Byongeye kandi, kurya ibiryo byongera metabolisme byongera metabolisme, nk'icyayi kibisi, urusenda rwa cayenne, n'ibiribwa birimo ibirungo, birashobora gutuma metabolisme yawe itera imbaraga.
Niba ushaka kuzamura metabolisme yawe, kwinjiza ibiryo byongera metabolisme mumirire yawe ni ahantu heza ho gutangirira. Ibyo biryo ntabwo bitanga intungamubiri zingenzi gusa ahubwo binafasha kuvugurura moteri yumuriro wa calorie.
1. Intungamubiri za poroteyine
Harimo intungamubiri za poroteyine nk'inkoko, inkeri, amafi, n'ibishyimbo mu ndyo yawe birashobora kugufasha kwihuta kwa metabolisme. Poroteyine isaba imbaraga nyinshi zo gusya kuruta amavuta na karubone, bivuze ko umubiri wawe utwika karori nyinshi muribwo buryo.
Icyayi kibisi
Icyayi kibisi kizwiho kongera imbaraga za metabolism, bitewe nubunini bwinshi bwa catechine antioxydeant. Izi miti zerekanwe kunoza ubushobozi bwumubiri bwo gutwika amavuta no kongera kalori muri rusange.
3. Ibiryo birimo ibirungo
Ongeramo ibirungo nka pisine ya cayenne mumafunguro yawe birashobora kandi kwihutisha metabolism. Capsaicin, ifumbire mvaruganda mu biribwa birimo ibirungo, byagaragaye ko byongera thermogenezesi, inzira umubiri utwika karori kugirango ubyare ubushyuhe.
4. Ingano zose
Ibinyampeke byose, nk'umuceri wijimye, quinoa na oati, bifite fibre nyinshi kandi bifata igihe kinini kugirango bigogwe, bikuzuze byuzuye igihe kirekire. Ibi bifasha kwirinda kurya cyane kandi bigatuma metabolism yawe ikora neza.
5. Imbuto
Imbuto nka blueberries, raspberries, na strawberry ntabwo ziryoshye gusa, ahubwo zikungahaye kuri antioxydants na fibre. Guhuza izo ntungamubiri bifasha kugenzura urugero rwisukari mu maraso no kugenzura metabolism.
6. Ikawa
Niba ukunda ikawa, uzanezezwa no kumenya ko kunywa ikawa buri munsi bishobora kugufasha kongera metabolism. Cafeine iri mu ikawa ikora nk'ikangura, ikongera umubare wa karori umubiri wawe utwika kuruhuka.
7. Amafi yabyibushye
Amafi afite amavuta nka salmon, makerel, na sardine ni isoko nziza ya acide ya omega-3, ifitanye isano no kwiyongera kwa metabolike no kugabanya umuriro mu mubiri.
8. Imboga rwatsi
Imboga rwatsi rwatsi nka epinari, kale, na chard yo mu Busuwisi yuzuyemo vitamine, imyunyu ngugu, na fibre, byose bifasha metabolisme nziza nubuzima muri rusange.
9. Imbuto n'imbuto
Imbuto n'imbuto, nka almonde, walnuts, n'imbuto za chia, bifite proteyine nyinshi, amavuta meza, na fibre, bigatuma byiyongera cyane mumirire yawe kugirango wongere metabolism.
10. Yogurt yo mu Bugereki
Yogurt yo mu Bugereki ni isoko ikomeye ya poroteyine na porotiyotike, zishobora kugufasha kugenzura sisitemu y'ibiryo no gukomeza metabolisme yawe neza.
●Isano iri hagati yo kugabanya ibiro nimirire irasobanutse. Ibiryo turya bigira uruhare runini mubushobozi bwacu bwo kugabanya ibiro, kandi indyo yuzuye irimo intungamubiri zitandukanye ningirakamaro kugirango umuntu atsinde igihe kirekire. Ku bijyanye nimirire, ni ngombwa kwibanda ku kurya ibiryo byuzuye, bidatunganijwe nkimbuto, imboga, proteyine zinanutse, nintete zose. Ibyo biryo bitanga intungamubiri zingenzi kandi biri munsi ya karori, bigatuma byoroha gukora icyuho cya caloric no kugabanya ibiro.
Mu kwibanda ku buringanire bwa macronutrient, guhitamo intungamubiri-nyinshi, ibiryo byose, no gushyira imbere vitamine n imyunyu ngugu, dushobora gushyigikira intego zo kugabanya ibiro no kuzamura ubuzima muri rusange. Byongeye kandi, kurya indyo yuzuye kandi ifite intungamubiri birashobora kugufasha kugabanya ibiro birenze no kuzamura ubuzima bwawe muri rusange. Usibye kurya ibiryo byiza, ni ngombwa no kwita kubigenzura. Abantu benshi barwana no kurya cyane, bishobora kugabanya imbaraga zabo zo kugabanya ibiro. Mugukurikirana ingano yimigabane no kwitoza kurya utekereje, urashobora kwirinda kurya cyane kandi ukaguma kumurongo hamwe nintego zo kugabanya ibiro.
●Usibye indyo yuzuye, imyitozo isanzwe ningirakamaro kugirango ugabanye ibiro byinshi. Ntabwo imyitozo igufasha gusa gutwika karori, inubaka imitsi, yongera metabolisme kandi igufasha gutwika karori nyinshi umunsi wose. Yashizweho kugirango uhuze ikaride, imyitozo yingufu hamwe nimyitozo yoroheje kugirango ubone byinshi mumyitozo yawe. Ku bijyanye n'imyitozo yo mu kirere, ibikorwa nko kwiruka, koga, no gutwara amagare ni byiza mu gutwika karori no kuzamura ubuzima bw'umutima. Ku rundi ruhande, imyitozo ikomeza, ifasha kubaka imitsi no kongera metabolisme, biganisha ku kugabanya ibiro neza. Hanyuma, ntukibagirwe gushyiramo imyitozo yoroheje nka yoga cyangwa Pilates kugirango utezimbere kandi wirinde gukomeretsa.
●Kugabanya ibiro ni ibicuruzwa bigenewe gufasha kugabanya ibiro byongera metabolisme, guhagarika ubushake bwo kurya, cyangwa kugabanya ibinure. Ziza muburyo bwinshi, nk'ibinini, ifu cyangwa ibinyobwa, kandi akenshi bikozwe mu guhuza ibintu bisanzwe, vitamine n'imyunyu ngugu. Mugihe indyo na siporo aribintu byingenzi bigabanya ibiro, abantu benshi nabo bahindukirira inyongera zibafasha kugera kuntego zabo. Ni ngombwa kumenya ko inyongera zigomba gukoreshwa zifatanije nimirire myiza hamwe nimyitozo isanzwe. Byakoreshejwe neza, inyongera zirashobora gushyigikira kugabanya ibiro no kuzamura ubuzima muri rusange.
Mugihe uhisemo kugabanya ibiro, ibintu byiza. Hano hari ibintu bike byingenzi ugomba gusuzuma:
1. Hitamo ibirango bizwi: Hitamo inyongera mubigo bizwi bikurikiza amahame akomeye yo gukora. Shakisha ibyemezo nkibikorwa byiza byo gukora (GMP) kugirango umenye neza ibicuruzwa n'umutekano.
2. Gukora ubushakashatsi ni ngombwa. Shakisha inyongera zo kugabanya ubushakashatsi bwakozwe mubushakashatsi kandi byagaragaye ko ari ingirakamaro. Hano hari ibikoresho byinshi kumurongo, harimo imbuga zizwi ningingo zinyigisho, zishobora kuguha amakuru kubyerekeye ibiyigize nibyiza byinyongera.
Suzhou Myland Biotech yatangiye gukora ubucuruzi bwongera imirire kuva mu 1992. Nisosiyete ya mbere mu Bushinwa yateje imbere kandi igacuruza imbuto zinzabibu.
Hamwe nuburambe bwimyaka 30 kandi itwarwa nubuhanga buhanitse hamwe ningamba zinoze cyane R&D, isosiyete yateje imbere ibicuruzwa bitandukanye byapiganwa kandi ihinduka ubumenyi bwa siyanse yubuzima bushya, synthesis gakondo hamwe na serivise zikora inganda.
Byongeye kandi, isosiyete kandi ni uruganda rwanditswe na FDA, rwemeza ubuzima bwabantu bafite ireme rihamye kandi ryiterambere rirambye. Ibikoresho bya R&D nibikoresho byububiko nibikoresho byisesengura nibigezweho kandi bitandukanye, kandi birashobora gukora imiti kuri miligarama kugeza kuri toni, hubahirijwe ibipimo bya ISO 9001 hamwe nuburyo bwo gukora GMP.
Ikibazo: Ni ubuhe buryo bwiza bwo gutwika amavuta ugomba gushakisha mu nyongera?
Igisubizo: Bimwe mubintu byagaragaye ko bitwika amavuta kugirango ushakishe mubyongeweho harimo cafeyine, icyayi kibisi, icyayi cya chili （capsaicin）, Garcinia cambogia, ikawa yicyatsi kibisi, na forskolin. Ibi bikoresho byagaragaje ubushobozi bwo kongera metabolisme, kongera okiside yibinure, cyangwa kugabanya ubushake bwo kurya.
Ikibazo: Ese inyongeramusaruro zitwika amavuta zifite umutekano?
Igisubizo: Umutekano winyongera yamavuta urashobora gutandukana bitewe nibintu byihariye hamwe nubuzima bwa buri muntu. Ni ngombwa kugisha inama inzobere mu buvuzi mbere yo gutangira ibiryo byose. Barashobora gutanga ubuyobozi kubijyanye, ingaruka zishobora kubaho, hamwe na dosiye ikwiye kubibazo byawe byihariye.
Inshingano: Iyi ngingo ni iyamakuru rusange gusa kandi ntigomba gusobanurwa nkinama zose zubuvuzi. Amwe muma poste yamakuru aturuka kuri enterineti kandi ntabwo ari umwuga. Uru rubuga rufite inshingano zo gutondeka, gutunganya no guhindura ingingo. Intego yo gutanga amakuru menshi ntabwo bivuze ko wemera ibitekerezo byayo cyangwa kwemeza ukuri kwibirimo. Buri gihe ujye ubaza inzobere mu buzima mbere yo gukoresha inyongeramusaruro cyangwa guhindura ibintu byubuzima bwawe.
Igihe cyo kohereza: Ukuboza-13-2023
