Adiponectin yog ib yam tshuaj uas pab tswj cov metabolism thiab koj lub cev muaj peev xwm ua cov piam thaj. Qib qis adiponectin cuam tshuam nrog kev rog, hom 2 mob ntshav qab zib, thiab lwm yam mob. Thaum nce koj qib adiponectin tuaj yeem pab txo kev rog thiab txhim kho koj cov xwm txheej, tsis muaj kev lees tias qhov no yuav tshwm sim thiab cov txiaj ntsig yuav txawv. Tau txais kev tawm dag zog tas mus li thiab tswj kev noj zaub mov zoo yog txoj hauv kev zoo tshaj plaws kom nce qib adiponectin. Koj kuj tseem tuaj yeem sim ua zaub mov ntxiv, xws li txiv hmab txiv ntoo extract lossis ntses roj. Tham nrog koj tus kws kho mob ua ntej noj tshuaj ntxiv, thiab tham nrog lawv txog kev txhawj xeeb txog kev noj qab haus huv uas koj yuav muaj.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Hloov Txoj Kev Ua Neej
Kauj Ruam 1. Hloov cov rog tsis zoo rau avocados, txiv ntseej, thiab ntses
Kev noj zaub mov kom muaj cov rog ntau tuaj yeem ua rau txo qis adiponectin, yog li zam cov nqaij liab, cov zaub mov kib, thiab khoom qab zib. Hloov chaw, xaiv cov zaub mov uas muaj cov rog zoo, xws li avocados, roj txiv ntseej, macadamia ceev, ntses salmon, thiab ntses ntses.
Nqaij ntses, ntses ntses, thiab lwm cov ntses rog muaj nplua nuj nyob hauv omega-3s, uas tuaj yeem pab txhawb qib adiponectin
Kauj Ruam 2. Mus rau cov nplej tag nrho, txiv hmab txiv ntoo, thiab zaub
Hloov kho koj cov zaub mov tuaj yeem pab koj poob phaus, uas nce qib adiponectin. Cov nplua nuj nyob hauv fiber ntau thiab cov zaub uas ua zaub mov txhim kho qib ntshav ntawm adiponectin thiab zoo rau koj kev noj qab haus huv tag nrho.
Hloov chaw ntawm khoom noj txom ncauj ntawm cov chips, khoom qab zib, lossis ncuav qab zib, muaj cov txiv ntoo tsis muaj qab hau, macadamia ceev, lossis cov txiv hmab txiv ntoo nrog txiv laum huab xeeb. Rau cov tais diav, xaiv cov zaub veggies lossis zaub tshiab tsis txhob kib. Hloov pauv cov khoom noj tshais qab zib rau cov khoom noj uas muaj zog ntxiv
Kauj Ruam 3. Ua haujlwm tsawg kawg 30 feeb hauv ib hnub
Kev tawm dag zog tas li txhawb kev tsim cov adiponectin. Kev tawm dag zog lub cev yog qhov tseem ceeb tshwj xeeb, yog li mus taug kev nrawm, dhia lossis khiav, thiab caij koj lub tsheb kauj vab.
- Muaj pov thawj tias ua luam dej tau zoo tshwj xeeb ntawm kev nce qib adiponectin.
- Tham nrog koj tus kws kho mob ua ntej pib ua haujlwm ib ce tshiab, tshwj xeeb tshaj yog tias koj muaj keeb kwm ntawm lub plawv lossis teeb meem sib koom.
Kauj Ruam 4. Sim haus kas fes lossis tshuaj yej txhua hnub
Cov neeg uas haus cov dej caffeinated txhua hnub muaj qib adiponectin siab dua. Thaum koj yuav tsum xav txog caffeine yog qhov muaj txiaj ntsig zoo dua li xaiv kev noj qab haus huv kiag, koj tuaj yeem sim haus 2 txog 3 khob kas fes lossis tshuaj yej ib hnub.
- Nco ntsoov tias haus ntau caffeine yuav tsis cuam tshuam rau cov tshuaj koj noj lossis muaj lwm yam tsis zoo rau koj kev noj qab haus huv.
- Nco ntsoov khaws koj cov piam thaj thiab rog rog hauv kev kos. Tsis txhob nqa koj cov kas fes lossis tshuaj yej nrog cov nplaum hnyav los yog diav qab zib.
Kauj Ruam 5. Sim nthuav koj tus kheej kom txias txias
Muaj pov thawj tias pw hauv 66 ° F (19 ° C) ib puag ncig tuaj yeem nce qib adiponectin nyob rau lub sijhawm ntev. Ib qho ntxiv, kis mus rau qhov txias txias txaus kom ua rau tshee tshee rau 120 feeb yuav ua rau nce adiponectin nyob rau lub sijhawm luv.
Qhov txias txias nce qib qib ntawm cov rog rog xim av thiab txo qib roj dawb dawb. Rog xim av hloov pauv lub zog kom sov, thaum cov rog dawb khaws lub zog ntxiv. Hloov cov rog dawb rau cov rog xim av tuaj yeem txhim kho cov metabolism thiab nce qib adiponectin
Txoj Kev 2 ntawm 3: Sim Tshuaj Ntxiv
Kauj Ruam 1. Sim cov txiv hmab txiv ntoo extract lossis txiv hmab txiv ntoo hmoov
Ntxiv rau kev nce qib adiponectin, cov noob txiv hmab txiv ntoo extract tuaj yeem txo qis cov roj (cholesterol), pab tswj qhov hnyav, thiab txhim kho koj lub cev muaj peev xwm ua cov suab thaj.
- 250 mg ntsiav tshuaj ib hnub ib hnub yog tus qauv siv.
- Koj tseem tuaj yeem sim cov txiv hmab txiv ntoo hmoov, uas koj tuaj yeem yuav online lossis hauv khw muag khoom noj qab haus huv. Saib cov zaub mov txawv hauv online, thiab siv nws los ua qhob cij, muffins, crackers, thiab lwm yam khoom ci.
Kauj Ruam 2. Noj cov ntses ntses lossis ntxiv omega-3
Omega-3 fatty acids nruab nrab nce qib adiponectin hauv cov ntshav. Lawv kuj tseem tuaj yeem nce insulin rhiab heev, uas pab koj lub cev ua cov piam thaj. Sim noj 500 txog 1000 mg txhua hnub ntawm cov roj ntses lossis omega-3 ntxiv.
- Koj kuj tseem tuaj yeem tau txais koj cov omega-3s los ntawm kev noj cov ntses rog ntau dua.
- Thaum cov ntses ntses tuaj yeem pab txhim kho koj qib adiponectin, lawv tsis ua haujlwm zoo ib yam rau txhua tus. Koj yuav tsis tau txais cov txiaj ntsig koj xav tau. Txawm li cas los xij, txij li cov roj ntses feem ntau muaj kev nyab xeeb thiab yuav muaj txiaj ntsig zoo rau koj kev noj qab haus huv, tsis muaj kev phom sij hauv kev sim lawv.
Kauj Ruam 3. Sim noj raspberry ketones
Tsis muaj kev tshawb fawb ntau txog raspberry ketones, tab sis kev noj tshuaj txhua hnub tuaj yeem pab nce qib adiponectin. Nws muaj nyob hauv 100 txog 1000 mg tshuaj; sim noj 500 rau 1000 mg koob tshuaj ib hnub.
Thaum FDA (US Food and Drug Administration) categorizes raspberry ketones li muaj kev nyab xeeb, tsis tau muaj ntau txoj kev tshawb fawb txog nws cov teebmeem. Txhawm rau nyob nyab xeeb, nug koj tus kws kho mob ua ntej noj nws lossis lwm yam ntxiv, tshwj xeeb tshaj yog tias koj cev xeeb tub lossis noj tshuaj noj tshuaj
Txoj Kev 3 ntawm 3: Tham Nrog Koj Tus Kws Kho Mob
Kauj Ruam 1. Tham nrog koj tus kws kho mob txog ntshav qab zib, rog dhau, thiab lwm yam teeb meem kev kho mob
Qib qis ntawm adiponectin cuam tshuam nrog ntshav qab zib, rog, teeb meem hauv lub cev zom zaub mov, thiab lwm yam teeb meem kev kho mob hnyav. Koj yuav tsum ua haujlwm nrog koj tus kws kho mob los kho lossis tswj hwm txhua yam mob.
Kauj Ruam 2. Tham nrog koj tus kws kho mob ua ntej noj tshuaj ntxiv
Nug koj tus kws kho mob txog kev ntxiv ua ntej noj nws. Kev noj zaub mov zoo tuaj yeem ua rau muaj kev phom sij lossis cuam tshuam tsis zoo nrog cov tshuaj noj. Qhia koj tus kws kho mob txog cov tshuaj uas koj noj lossis yog tias koj cev xeeb tub, pub niam mis, lossis npaj yuav cev xeeb tub.
Kauj Ruam 3. Sib tham txog kev kho tshuaj insulin hauv paus yog tias koj muaj ntshav qab zib
Basal insulin yog insulin yav dhau los, thiab cov neeg mob ntshav qab zib feem ntau muaj qib qis lossis tsis muaj insulin hauv paus. Tsis zoo li kev txhaj tshuaj insulin tom qab koj noj lossis noj koj cov piam thaj hauv ntshav, kev kho tshuaj insulin pib nrog kev txhaj tshuaj tas li 1 txog 2 zaug hauv ib hnub.
Kev kho tshuaj insulin basal tuaj yeem nce qib adiponectin hauv cov neeg mob ntshav qab zib thiab txo qhov kev pheej hmoo ntawm cov teeb meem mus sij hawm ntev ntsig txog mob ntshav qab zib
Kauj Ruam 4. Nug koj tus kws kho mob txog kev kho mob tshiab
Synthetic adiponectin tej zaum yuav muaj raws li tshuaj hais lus nyob rau yav tom ntej. Ua ke nrog kev noj zaub mov thiab kev tawm dag zog, hluavtaws adiponectin tuaj yeem pab kho cov teeb meem metabolic, hom 2 mob ntshav qab zib, kab mob plawv, thiab lwm yam mob.
