Imibuzo emi-5 Engaqhelekanga Yokunciphisa Ubunzima, Yaphendulwa!

Umxholo

• Ngaba amaphupha amabi atshisa iiKhalori?
• Ngaba iinwele zam zinganegalelo kubunzima obungaphezulu kwisikali?
• Ngaba umzimba wakho uthatha uluhlu lweekhalori zeentsuku ezinzulwini zobusuku kwaye wongeze ubunzima ngoko nangoko?
• Ngaba ukudumba okubangelwa yirhasi kubonakala kwisikali?
• Ngaba kukho into efana neekhalori ezingalunganga?
• Uphengululo lwe

Ngaba ukhe uzibuze ukuba zingakanani iinwele zakho ezinobunzima okanye ukuba ukuphosa nokujika ngexesha lobusuku kutshisa iikhalori? Senze njalo-ke sabuza u-Erin Palinksi, i-RD, uMcebisi ngezeMpilo kunye nombhali wokuzayo Ukutya kweBelly Fat kwiiDummies ukuba kukho nayiphi na inyaniso kule mibuzo mihlanu yokunciphisa ubunzima bodonga.

Ngaba amaphupha amabi atshisa iiKhalori?

Ukuba amaphupha akho aloluhlobo oluyingozi, ngokuqinisekileyo kufuneka utshise iikhalori ezimbalwa utsiba izakhiwo ezinde kwaye ubhabhe emoyeni, akunjalo? Akunjalo, ngokutsho kukaPalinski.

"Kungenxa yokuba uvuka nentliziyo yakho ibaleka, oko akuthethi ukuba utshisa iikhalori," utshilo. Nangona kunjalo, ukuba iphupha okanye iphupha elibi likwenza ukuba uphose kwaye ujike imizuzu okanye iiyure, oku kuya kutshisa iikhalori ezimbalwa kunokuba ulele.

Kwi-flipside, ukuba iiholide zakho zasebusuku ziphazamisa umgangatho wakho wokulala, inokuba nayo engalunganga ifuthe kubunzima. Uphando lubonisa ukuba emva kokulala kakubi ebusuku, iihormoni ezilawula ukutya okufana ne-ghrelin kunye ne-leptin zinokungabikho kwibhalansi, zonyuse umdla wokutya kwaye zikwenze utye kakhulu, okucima nakuphi na ukutshiswa kwekhalori okuncinci osenokuba ukhe wakuva xa ujula ujika ebusuku.

Ngaba iinwele zam zinganegalelo kubunzima obungaphezulu kwisikali?

Oku kuxhomekeke kwizinwele zakho - ukuba inde kwaye inde, inokulinganisa i-ounce okanye ezimbini, utsho uPalinski. (Cinga iwigi. Ukuba uyichole kwaye uyilinganise, nokuba ikhaphukhaphu kakhulu, iya kubhalisa njengee-ounces ezimbalwa). Ukuba uphume eshaweni kwaye iinwele zakho zimanzi, oku kungongeza enye okanye ezimbini ngenxa yobunzima bamanzi ongezelelweyo.

Ngaphandle kokuba unesikali sokuhlambela esihle, ngekhe ulandelele ubunzima bakho nge-ounce. Kwaye nokuba kunjalo, ukugxeka iinwele ezinkulu ngesixa esincinci esincinci akunakunceda ufikelele kwiinjongo zakho ngokukhawuleza.

Ngaba umzimba wakho uthatha uluhlu lweekhalori zeentsuku ezinzulwini zobusuku kwaye wongeze ubunzima ngoko nangoko?

Hayi. Umzimba wakho uhlala uvutha, uqinisa kwaye ugcina iikhalori ezingama-24/7. Ukuba utya iikhalori ezininzi kakhulu kwisidlo sakusihlwa, azigcinwanga ngokukhawuleza kwi-stroke ezinzulwini zobusuku. Kwaye kufuneka utye ngaphezulu kwe-3,500 yeekhalori (ezingatshi) ukuze ufumane iponti, utshilo uPalinski.

Umzimba wakho usebenzisa amandla (okt calories) kuyo yonke imisebenzi ebalulekileyo yobomi, kubandakanya ukugaya kunye nokuphefumla, kwaye ezi zinto azimisi xa ulele. Naziphi na iikhalori ezigqithisileyo ozityayo namhlanje zinokutshiswa ziphele ngomso, ngaphambi kokuba uqokelele ngokwaneleyo ukuze ufumane nabuphi na ubunzima.

Ngaba ukudumba okubangelwa yirhasi kubonakala kwisikali?

"Irhasi inokukwenza uzive ngathi ufumene ubunzima kwaye wenze isisu sakho sibonakale kwaye siziva siphazamisekile, kodwa kuba igesi ingumoya nje, ayiqulathanga ubunzima," utshilo uPalinksi. Irhasi inokuhamba kunye nokugcinwa kwamanzi (ngakumbi ngexesha lakho), kwaye ubunzima bamanzi bunokunyusa ubunzima kwisikali nge-1-5 yeepawundi.

Ngaba kukho into efana neekhalori ezingalunganga?

Oku ikakhulu yintsomi. Konke ukutya (ngaphandle kwamanzi) kuneekhalori. Nangona kunjalo, okunye ukutya okuneekhalori eziphantsi kakhulu, njenge-celery, kucingelwa ukuba kudala into eyaziwa ngokuba yi "thermal effect." Oku kuthetha ukuba iikhalori ezithathayo ukugaya kunye nokufunxa ukutya ziphezulu kuneekhalori zokutya okunene. Ke ngelixa utya itoni ye-celery ayizukubuchaphazela ubunzima bakho ngenxa yento ebizwa ngokuba yi-thermal effect, ayisiyondlela ekrelekrele okanye enengqondo yokulahla iikhilogram.

Uphengululo lwe