Iindlela ezi-6 ezingaqhelekanga zokuTshisa iiCalori

Umxholo

• 1. Ukubonakaliswa okubandayo
• 2. Sela amanzi abandayo
• 3. Hlafuna itshungama
• 4. Nikela ngegazi
• 5. Fidget ngakumbi
• 6. Hleka rhoqo
• Umgca wezantsi

Ukutshisa iikhalori ezininzi kunokukunceda ulahlekelwe kwaye ugcine ubunzima obusempilweni.

Ukuzivocavoca kunye nokutya ukutya okufanelekileyo zindlela ezimbini ezifanelekileyo zokwenza oku - kodwa unokunyusa nenani leekhalori ozitshisayo ngeendlela ezingaqhelekanga.

Nazi iindlela ezi-6 ezingaqhelekanga zokutshisa iikhalori.

1. Ukubonakaliswa okubandayo

Ukuvezwa kwamaqondo obushushu abandayo kunokunceda ukukhulisa izinga lokucolwa komzimba ngokukhuthaza umsebenzi weoyile emdaka emzimbeni wakho).

Ngelixa iivenkile zakho ezinamanqatha ikakhulu zenziwe ngamanqatha amhlophe, zikwabandakanya isixa esincinci samanqatha amdaka. Ezi ntlobo zimbini zamafutha omzimba zinemisebenzi eyahlukeneyo.

Umsebenzi ophambili wamanqatha amhlophe kukugcina amandla. Ukuba neethishu ezimhlophe kakhulu kunokukhuthaza ukudumba kunye nokunganyangeki kwi-insulin.

Ngokwahlukileyo, owona msebenzi uphambili wamanqatha amdaka kukugcina ubushushu bomzimba ngexesha lokubanda (,).

Umphumo wekhalori yokutshisa ikhalori kaBrown kubonisiwe ngokwahluka phakathi kwabantu. Ngokubanzi, abantu abatyebe kakhulu babonakala ngathi banamafutha amdaka angaphantsi kunabantu abaqhelekileyo ().

Ngokusekwe kuphando lwezilwanyana lwakwangoko, ukubonakaliswa okungapheliyo kwengqele kukholelwa ukuba kukhokelela ekumdaka ngeoli emhlophe- nangona oku kusafundwa ().

Izifundo zabantu zibonisa ukuba ukubonakaliswa kwamaqondo obushushu abandayo kunokunyusa kakhulu ukutshisa kwekhalori, kuxhomekeke kwinani lamanqatha amdaka asebenzayo emzimbeni wakho (,,,,,).

Ngaphezulu, awudingi ukunyamezela amaqondo obushushu aqandayo ukuze ufumane esi sibonelelo.

Kwisifundo esinye, abafana abasempilweni abanokwakhiwa komzimba okufanayo bahlala kwindawo ye-66 ° F (19 ° C) iiyure ezi-2. Nangona ukutshisa ikhalori kunyuke kuzo zonke, isiphumo saphindaphindeka kathathu kwabo banemisebenzi ephezulu yeoyile emdaka ().

Kwesinye isifundo kwi-10 ecekeceke, abafana abancinci, ukubonakaliswa kubushushu be-62 ° F (17 ° C) iiyure ezingama-2 kukhokelele kwi-164 yeekhalori ezitshisiweyo ngemini, kwi-avareji ().

Iindlela ezimbalwa zokufumana izibonelelo zokuvezwa kubanda zibandakanya ukwehlisa kancinci ubushushu ekhayeni lakho, ukuthatha imvula ebandayo, kunye nokuhamba ngaphandle kwimozulu ebandayo.

ISISHWANKATHELO Ukuboniswa kubushushu obubandayo kubonisiwe ukukhuthaza amanqatha omdaka, okwandisa inani leekhalori ozitshisayo.

2. Sela amanzi abandayo

Amanzi sesona siselo sigqibeleleyo sokuphelisa unxano kunye nokuhlala unamanzi.

Amanzi okusela abonakalisiwe okwexeshana okonyusa imetabolism kubantu abadala abaqhelekileyo nangaphezulu kobunzima ebantwaneni. Olunye uphononongo lude lubonise ukuba unokukwazi ukwandisa le nto ngokusela amanzi abandayo (,,,,).

Elinye iqela labaphandi linike ingxelo yokuba i-40% yolu nyuso lwe-metabolic isiphumo sokufudumeza komzimba wakho emanzini kubushushu bomzimba ().

Izifundo ezibini kubantu abadala abancinci zifumanise ukuba ukusela ii-ounces ezili-17 (500 ml) zamanzi abandayo kwandise ikhalori evuthayo ngama-24-30% kwimizuzu engama-90 (,).

Nangona kunjalo, uphononongo lwaluluncinane, kwaye uphando olongezelelekileyo lubonisa ukuba isiphumo samanzi kwizinga lokunciphisa umzimba lingahluka ukusuka komnye umntu ukuya komnye.

Umzekelo, olunye uphononongo kubantu abadala abasempilweni baqaphele ukuba ukusela ii-ounces ezili-17 (500 ml) zamanzi abandayo kwandise inkcitho yekhalori nge-4.5% kuphela kwimizuzu engama-60 ().

ISISHWANKATHELO Ukusela amanzi abandayo kubonisiwe okwethutyana ukukhulisa ukutshiswa kweekhalori. Okwangoku, amandla esi siphumo anokuhluka ngokwahlukeneyo.

3. Hlafuna itshungama

Itshungama ibonakalisiwe ukukhuthaza iimvakalelo zokugcwala kunye nokunciphisa ukutya kwekhalori ngexesha lokutya ().

Obunye ubungqina bucebisa ukuba bunokunceda ukukhawulezisa imetabolism yakho (19,,,).

Kwisifundo esincinci, amadoda anesisindo esiqhelekileyo atya ukutya kwizihlandlo ezine ezahlukeneyo. Batshise iikhalori ezingakumbi emva kokutya emva koko bahlafuna itshungama ().

Kwesinye isifundo kubantu abadala abancinci abangama-30, ukuhlafuna itshungama kangangemizuzu engama-20 emva kwesidlo ngasinye kunyuse izinga lokunciphisa umzimba, xa kuthelekiswa nokungahlafuneki. Ukongeza, ireyithi yahlala iphezulu emva kokukhawuleza ebusuku ().

Ukuba ufuna ukuzama le ndlela, qiniseka ukuba ukhetha i-gum engenashukela ukukhusela impilo yamazinyo akho.

ISISHWANKATHELO I-Gum ibonakala inyusa izinga lokunciphisa umzimba xa uhlafuna emva okanye phakathi kokutya. Qiniseka ukuba ukhetha i-gum engenashukela ukukhusela amazinyo akho.

4. Nikela ngegazi

Ukutsalwa kwegazi lakho kwandisa inani leekhalori ozitshisayo, ubuncinci okwexeshana.

Xa unikela ngegazi, umzimba wakho usebenzisa amandla ukwenza iiproteni ezintsha, iiseli ezibomvu zegazi, kunye nezinye izinto zegazi ukubuyisela oko kulahlekileyo.

Ewe ukunikela ngegazi akuyonto ungayenza yonke imihla. Ngokubanzi, kufuneka ulinde ubuncinci iiveki ezisibhozo phakathi kwegazi ezitsala ukuzalisa igazi lakho.

Kwakhona, uphando lubonisa ukuba ukunikela ngegazi kunokunika izibonelelo zempilo ezininzi, kubandakanya ukunciphisa amanqaku okumakisha, ukonyusa umsebenzi we-antioxidant, kunye nokunciphisa umngcipheko wesifo sentliziyo (,).

Eyona nto ibaluleke kakhulu, ngalo lonke ixesha unikela ngegazi, unokuba usindisa ubomi.

ISISHWANKATHELO Ukongeza ekuncedeni ukusindisa ubomi, ukunikela ngegazi okwethutyana kukonyusa inani leekhalori ozitshisayo kwaye kubonelela ngezinye izibonelelo zempilo.

5. Fidget ngakumbi

Ukuzilolonga kutshisa iikhalori kwaye kukunceda uhlale ulungile.

Nangona kunjalo, iindlela ezifihlakeleyo zokuzilolonga zinokunyusa izinga lokunciphisa umzimba. Olu luvo lwaziwa njenge-non-exercise activity thermogenesis (NEAT), ebandakanya ukubetha ().

Ukujija kubandakanya ukuhambisa amalungu omzimba ngendlela engenakuphumla, njengokuphinda ubethe umlenze, ucofe iminwe etafileni, kwaye udlale ngeeringi.

Kwisifundo esinye, abantu abatyibilikayo xa behleli okanye bemi baboniswa ukuba batshise kahlanu ukuya kwisithandathu ngaphezulu kweekhalori, ngokomndilili, kunalapho babehleli okanye bemi ngxi ().

Olunye uphononongo lufumanise ukuba abantu abanesisindo somzimba esona siphezulu bafumana ukonyuka okukhulu kumanqanaba emetabolism ukuphendula ukungxama kunye nezinye iintlobo zomsebenzi wokungazenzi umthambo ().

Ngamanye amaxesha, i-NEAT inokwenza igalelo elibonakalayo kwinani leekhalori ozitshisayo suku ngalunye.

Umzekelo, elinye iqela labaphandi licebise ukuba indibaniselwano yokujikeleza, ukuhamba, nokuma kunokutshisa ukuya kwi-2,000 yeekhalori ezongezekileyo mihla le-kuxhomekeke kubunzima bomntu kunye nenqanaba lomsebenzi ().

Kuba ukujija kunokukunceda utshise iikhalori kwaye uthintele ukutyeba, ezinye iingcali zifuna abantu ukuba babandakanye ukubetha kunye nezinye iindlela zokungazenzi umthambo kubomi babo bemihla ngemihla (,).

Ezinye iindlela zokuxhamla kwi-NEAT kubandakanya ukuthatha izinyuko, ukusebenzisa idesika emileyo, kunye nokucoca.

ISISHWANKATHELO Ukujija kubonisiwe kukonyusa inani leekhalori ezitshisiweyo ngelixa uhleli kwaye umile, ngakumbi kwabo batyebileyo.

6. Hleka rhoqo

Kudla ngokuthiwa ukuhleka lelona yeza lilungileyo.

Ewe kunjalo, uphando luqinisekisile ukuba ukuhleka kunokuphucula uninzi lwempilo yengqondo neyomzimba, kubandakanya inkumbulo, ukhuseleko kunye nokusebenza komzimba (,,).

Ngaphezu koko, ukuhleka kutshisa iikhalori.

Kwisifundo esinye, izibini ezingama-45 zibukele iimovie ezinokuhlekisa okanye ezinzulu. Xa behleka ngexesha lemiboniso bhanyabhanya ehlekisayo, izinga labo lokunciphisa umzimba lenyuke nge-10-20% ().

Nangona oku akunjalo kakhulu, ukuhleka rhoqo kuseyona ndlela efanelekileyo yokuphucula impilo yakho yonke kwaye wenze ulonwabo.

ISISHWANKATHELO Izifundo zibonisa ukuba ukuhleka kubangela ukunyuka okuncinci kwinqanaba lokunciphisa umzimba. Kwaye kunokuyiphucula impilo yakho iyonke kwaye kwandise umgangatho wobomi bakho.

Umgca wezantsi

Isilinganiselo sakho semetabolism simisela inani leekhalori ozitshisayo suku ngalunye.

Izinto ezininzi zichaphazela izinga lakho lokunciphisa umzimba. Ngokwenza utshintsho olulula kwindlela ophila ngayo, unokunyusa izinga, ukukunceda utshise iikhalori ezininzi kwaye unciphise umzimba.

Oku kubandakanya ukungxama, ukusela amanzi abandayo amaninzi, ukuhleka rhoqo, ukuhlafuna itshungama nokunikela ngegazi.

Ngelixa ukusebenza kwezi ndlela zokunciphisa umzimba kunokubonakala kungabalulekanga, banokwenza umahluko ekuhambeni kwexesha.