Izibalo ezi-5 eziBalulekileyo zokuPhulukana nobunzima

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. Uzivocavoca njenge-fiend kwaye ugqitha isonka esityiwa kuphela ukufumana ijee zakho ziqina ngokungummangaliso. Ukuba ayisiyonto eyomileyo- kwaye usithembe, ayisiyiyo-kusenokwenzeka ukuba ufuna itshekhi yokwenyani yemathematics. Uphando lwakutsha nje lubonisa ukuba iindlela ezininzi ezithandwayo zokulinganisa iikhalori zakho zinokungachaneki- kwaye oko kubiza iziphumo. Nazi iindlela zokucinga zakutshanje kumanani amahlanu abalulekileyo okukunceda uhlangane neenjongo zakho zokuphulukana nobunzima.

Ukuphumla kwenqanaba lokutya

Kukho inani lokulinganisa elikhuphisanayo ukubala ireyithi yakho yokuphumla (RMR) - inani leekhalori zomzimba wakho ezitshisa ngokuphumla ngosuku olunye. Ngelixa ezi fomula zibonelela ngenani le-ballpark yeekhalori onokuzitya ngokusekwe kubudala bakho kunye nobunzima, ezona zibalo ziqhelekileyo zisetyenziswayo zivela kuphando olwenziweyo kumashumi eminyaka ubudala. Ngapha koko, olunye uphononongo lufumanise ukuba iifomula bezicinyiwe ngepesenti ye-15, ngakumbi kubantu abatyebe kakhulu. Zonke ii-equations, kwanalezo zisekelwe ekubunjweni komzimba, zinokugqithisa okanye zinciphise inani leekhalori omele uzitye, uthi uDavid Nieman, uDkt.PH, unjingalwazi wezempilo kunye nesayensi yokuzivocavoca kwiYunivesithi yase-Appalachian State eBoone, NC "Abanye abantu bacinga ukuba 'banciphisa kancinci, kodwa abehli ubunzima kuba basatya kakhulu."

Xa izazinzulu ezifunda imetabolism kufuneka zilunge, zithembele "kwinqwelo yemetabolism" - isixhobo esibala i-RMR ngokusekwe kubungakanani beoksijini oyiphefumlayo kunye nekharbon diokside oyikhuphayo. Kwixesha elidlulileyo, olu hlobo lwetekhnoloji lwalubiza kwaye lwalungafikeleleki. Kodwa inkampani yaseGolide, iColo.- esekwe, i-HealteTech, isandula ukusebenzisa umgaqo ofanayo ukwenza i-BodyGem, uvavanyo olulula, olubanjwa ngesandla olusetyenziselwa uvavanyo lwemetabolism kwiindawo zokuzivocavoca kunye ne-spas kwilizwe lonke (ngena metabolicfingerprint .com yeendawo).Malunga ne- $ 40- $ 100, ufumana iziphumo eziphikisana nomgangatho wegolide; Izifundo ezifunyenwe kwiBodyGem bezicinyiwe ngepesenti enye.

Ukuba akulufumani uvavanyo lwe-BodyGem kufutshane nawe, tyhila kwiphepha le-152 ngeyona fomula ichanekileyo esiyifumeneyo yokubala i-RMR yakho.

Ukubalwa kweekhalori zemihla ngemihla

Nje ukuba uyazi i-RMR yakho, kuya kufuneka uphendule ngomsebenzi womzimba ukujonga inani elipheleleyo leekhalori ozichitha suku 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 I-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 . Kodwa nokuba ubala ngononophelo kakhulu kwiikhalori, mhlawumbi ungazijongi kakhulu ukuba utya kangakanani. Oko kukufunyaniswa kukaWanda Howell, Ph.D., unjingalwazi owahlukileyo wenzululwazi yezondlo kwiYunivesithi yaseArizona eTucson, owayalela abathathi-nxaxheba bophononongo ukuba bagcine idayari yokutya eneenkcukacha malunga neeveki ezimbini. Emva kokuboniswa indlela yokubona ubungakanani besahlulo kunye neakhawunti yokongeza njengekhrimu yekhofi kunye nokunxitywa kwesaladi, nkqu nabona bagcini berekhodi banomdla baphose malunga neepesenti ezingama-30 zeekhalori zabo zemihla ngemihla eziyinyani- umahluko ukuya kuma-600 eekhalori, kwafunyanwa uHowell.

Isisombululo? Cela umhlobo okanye ilungu losapho ukuba likuncede ube yinyani. Uphononongo lwakutsha nje olupapashwe kwi Ijenali yaseBritani yeZondlo Kufumanise ukuba ukubalwa kweekhalori kuchaneke ngakumbi ukuba omnye umntu ugcina umkhondo.

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 osandula ukwenziwa ngabaphandi kwiYunivesithi yaseColorado eBoulder.

Eyona ndlela ithandwayo yokubala ukubetha kwentliziyo kukukhupha nje iminyaka yakho isusela kuma-220. Kodwa xa oososayensi beyijongisisa le fomyula, bafumanisa ukuba ithambekele ekugqithiseni izinga eliphezulu lentliziyo kubantu abancinci kwaye bangalijongeli phantsi 40 iqela. Ukufumana olona luvo lungcono lwenqanaba lokugqibela lentliziyo, abaphandi ngoku bacebisa le fomyula ilandelayo: 208 - 0.7 x yobudala = izinga lokubetha kwentliziyo. 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?

Ke yintoni eyakho inombolo yomlingo? Kwabaqalayo, jolisa phakathi kweepesenti ezingama-50 ukuya kwezingama-70 zenqanaba lentliziyo yakho (phindaphinda nje ukubetha kwentliziyo yakho ngo-0.5 no-0.7). Ukubeka iliso kwinqanaba lentliziyo ngesifuba esifubeni, kubiza phakathi kwe- $ 80- $ 120, yeyona ndlela ilungileyo yokuxelela ukuba ukule ndawo ujolise kuyo (tyelela intliziyo ratemonitorsusa.com ukuthelekisa iimveliso kunye namaxabiso). Kodwa ukubetha kwentliziyo koomatshini abaninzi bokomelela komzimba yinto elungileyo, utshilo uJim Zahniser, osisithethi se Precor Inc. Iimpawu zombane ezisuka entliziyweni yakho), iingalo zakho zisathe cwaka kwaye ukubambelela kwakho kukhaphukhaphu, utshilo.

Abadlali bemithambo abaphezulu kakhulu kufuneka badubule ubuncinci be-70 yepesenti yesantya sentliziyo yabo, kodwa bangahambi ngaphezu kwama-92 ekhulwini. Ngeli xesha, uninzi lwethu luwela umda wethu we-aerobic, ngokutsho kophando lwakutsha nje olwenziwe ngabaphandi kwiYunivesithi yaseBirmingham, eNgilani, okuthetha ukuba phantse yonke ikhalori yakho yokutshisa ivela kwiicarbohydrates ezigciniweyo. Emva kweyure kwelo nqanaba (kuxhomekeke ekubeni zingaphi ii-carbs ozigcinayo), izihlunu zakho ziya kuphelelwa ngamafutha, zikwenze ube namava ekubizwa ngabadlali "ukubetha udonga." Uya kuziva ubuthathaka kwaye unentloko engathandekiyo, kwaye unokuthi sayonara ukuqhubeka neseshoni yakho yokuSpin - okanye i-marathon yakho.

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 ngokugqibeleleyo, uphononongo lwamva nje 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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