Izinto ezi-4 ezibalulekileyo zokulahleka kobunzima

Umxholo

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Ebusweni bayo, ukwehla kobunzima kubonakala kulula: Logama nje utshisa iikhalori ezininzi kunokuba utya, kufuneka ulahle iikhilogram. Kodwa phantse nabani na ozamile ukubuyisa isinqe sakhe angakhomba kwiiveki okanye kwiinyanga xa kubonakala ngathi ayisebenzi ngaloo ndlela. Nazi iinkcukacha-manani ezine ezibalulekileyo zokukunceda uhlangabezane neenjongo zakho zokunciphisa ubunzima.

Ukubalwa kweekhalori zemihla ngemihla

Emva kokuba uyayazi iRate yakho yeMetabolic yokuphumla [iya kudibanisa ku: Ukulawula Ubunzima Bakho: IiCalories In vs. Calories Out], kuya kufuneka uphendule ngomsebenzi womzimba ukumisela inani elipheleleyo leekhalori ozichitha ngosuku ngalunye. Apha, i-equation yeyona ndlela isebenzayo yokulinganisa ukutsha kwekhalori yakho. Yandisa i-RMR yakho ngomsebenzi ofanelekileyo:

Ukuba uhleli phantsi (akukho nto uyenzayo okanye awuyenzi) -I-RMR x 1.2

Ukuba uyasebenza kancinci RMR x 1.375

Ukuba usebenza ngokuphakathi (umthambo omodareyitha / imidlalo 3-5 amaxesha ngeveki) -I-RMR X 1.55

Ukuba usebenza kakhulu -I-RMR x 1.725

Inombolo oyifumanayo imele inani elincinci leekhalori ozifunayo ukuba uzitye yonke imihla ukugcina ubunzima bakho bangoku. Abaphandi bakholelwa ukuba kufuneka utshise malunga nama-3 500 eekhalori ukuze ulahle iponti yamafutha, ukuze ulahle iponti enye ngeveki, inqanaba elikhuselekileyo lokulahleka kobunzima, kuya kufuneka utye okanye usebenzise indlela yakho yokulahleka kweekhalori ezingama-500 yonke imihla .

Ubuninzi bezinga lentliziyo

Elona nani liphezulu lokubetha kwentliziyo ngumlinganiselo wokukwazi komzimba wakho ukusebenzisa ioksijini, kwaye lilingana nenani lezihlandlo intliziyo yakho ibinokubetha ngayo ngomzuzu ukuba ububaleka ngokukhawuleza kangangoko unakho. Ngelixa olona vavanyo luchanekileyo lwenziwe elebhu, indlela ethe kratya yokufumanisa eli nani ibandakanya umlinganiso owenziwe ngabaphandi kwiYunivesithi yaseColorado eBoulder.

Ukufumana ingcamango yezinga eliphezulu lentliziyo yakho, abaphandi bancoma le fomyula ilandelayo: 208 - 0.7 x ubudala = izinga lentliziyo max. Ngokomzekelo, umfazi oneminyaka engama-35 ubudala uya kuba nesantya senhliziyo esiphezulu se-183.5. Jonga ireyithi yentliziyo ekujoliswe kuyo (ngezantsi) ngeendlela zokusebenzisa eli nani ukumisela amandla akho omzimba wokunciphisa umzimba.

Isantya sentliziyo ekujoliswe kuso

Enye inkolelo eqhubekayo malunga nokuzivocavoca ukunciphisa umzimba kukuba ukunyanzelisa umzimba-ukusebenza ngaphantsi kweepesenti ezingama-55 zezinga eliphezulu lentliziyo-yindlela efanelekileyo yokutshisa amafutha. Ngelixa umzimba wakho uvutha ngakumbi ipesenti yeekhalori ezisuka kumafutha xa izinga lentliziyo yakho lisezantsi, inani elipheleleyo leekhalori ozichithayo ngexesha lokuzilolonga yinto ebalulekileyo. Ngapha koko, ezinye izazinzulu zikholelwa ekubeni ukuzilolonga nzima kutshisa iikhalori ezininzi kwitreadmill nangaphandle. Uphononongo kwijenali I-Metabolism-yezonyango kunye noVavanyo icebisa ukuba ukutshisa emva kokusebenza kuhlale ixesha elide (ukuya kuthi ga kwi-101?

Ukuba ungumqali, jonga phakathi kwe-50-70 yepesenti yezinga eliphezulu lentliziyo yakho (phinda uphindaphinde izinga lokubetha kwentliziyo yakho ngo-0.5 kunye no-0.7). Ukubeka iliso kwinqanaba lentliziyo ngesifuba esifubeni, kubiza phakathi kwe- $ 80- $ 120, yeyona ndlela ilungileyo yokuxelela ukuba ujolise kuyo. Kodwa ukubetha kwentliziyo koomatshini abaninzi bokuqina kufanelekile. Zisebenza kakuhle xa izandla zakho zimanzi kancinane kukubila (amanzi ayanceda ukuqhuba imiqondiso yombane isuka entliziyweni yakho), iingalo zakho zisathe cwaka kwaye ukubambelela kwakho kukhaphukhaphu.

Abadlali bemithambo abaphezulu kakhulu kufuneka badubule ubuncinci be-70 yepesenti yesantya sentliziyo yabo, kodwa bangahambi ngaphezu kwama-92 ekhulwini. Okwangoku, uninzi lwethu luwela umda wethu we-aerobic, ngokophando lwamva nje lwabaphandi beYunivesithi yaseBirmingham, eNgilane. Phantse konke ukutshiswa kwekhalori yakho kuvela kwiicarbohydrate ezigciniweyo. Emva kweyure kwelo nqanaba (kuxhomekeke ekubeni zingaphi ii-carbs ozigcinayo), izihlunu zakho ziya kuphelelwa ngamafutha, zikwenze uzive ubuthathaka kwaye ungonwabanga-amava eembaleki abiza "ukubetha udonga."

Ipesenti yamafutha omzimba

Ngaphandle kokuzilolonga, xa sele ubethe i-25th yakho yokuzalwa uya kuqalisa ukuphulukana nobunzima bezihlunu ezibhityileyo kwaye endaweni yayo ngamafutha ngesantya sokuya kuthi ga kwi-3 yeepesenti ngonyaka. Ngeminyaka engama-60 ubudala, ibhinqa elipholileyo linokuba nobunzima obulinganayo nobo wayenalo xa wayeneminyaka engama-20, kodwa abe namafutha omzimba aphindwe kabini. Ukugqithiswa kwamafutha omzimba, ngakumbi kwiindawo ezifana nesisu, kuya kuqatshelwa ngokubonakalayo njengento ebalulekileyo yomngcipheko kubabulali abafana nesifo senhliziyo kunye nesifo sikashukela.

Kungenxa yoko le nto iingcali ngoku zicebisa ukuba abafazi bathabathe ubunzima bomzimba njengebhentshi yokomelela komzimba kwaye bajonge ekwakhiweni komzimba njengenqanaba elingcono lokuba baphile njani. Eyona ndlela isebenzayo nechanekileyo yokulinganisa amanqatha omzimba luvavanyo lolusu olusonge ulusu. Oku kunokuba ngama-96 eepesenti ngokuchanekileyo ukuba umndilili weemvavanyo ezintathu usetyenzisiwe kwaye uyenziwa ngumvavanyi onamava. Uvavanyo lunikezelwa kwiindawo ezininzi zokuzilolonga. Nangona kunjalo, iziphumo kubantu bombala zinokuthi zitshintshwe ngepesenti enye eyongezelelweyo ngenxa yokuba iifomyula eziqhele ukusetyenziswa kakhulu kwiiklabhu zezempilo zithathwa kuphando olwenziwe ikakhulu kwizifundo ezimhlophe.

Ukomelela ngokwaneleyo, isifundo kwi Ugqirha kunye neMedicine yalatha kwinqanaba elifanelekileyo leepesenti ezityebileyo lomzimba phakathi kwe-16 nama-25. Ngaphantsi kweepesenti ezili-12 kunokuba yingozi kwimpilo yakho, ngelixa ngaphezulu kwama-32 eepesenti kukubeka emngciphekweni omkhulu wezifo nobude bexesha elifutshane.

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