Ngaba ukuzilolonga kuyanceda ukuba wehlise umzimba? Inyaniso emangalisayo

Umxholo

• Ukuzilolonga kunezibonelelo zeMpilo ezinamandla
• Cinga ngelahleko yokuTyeba, hayi ukwehla kobunzima
• ICardio ikunceda utshise iiKhalori kunye namaFutha oMzimba
• Ukuphakamisa amatye kunceda ukuba utshise iiCalori ezingaphaya kweClock
• Abantu abazilolonga ngamanye amaxesha batya kakhulu
• Ukuzilolonga kungandisa amanqanaba endlala
• Umthambo unokuchaphazela iiHormone eziLawulayo zokutya
• Iziphumo zokuLangazelela ukutya kungasasazeka ngaMntu ngamnye
• Ngaba ukuzilolonga kuyanceda ukuba wehlise umzimba?
• Abantu Abanciphisa Ukutyeba kwaye bayigcine ngaphandle bathambekele ekuzilolongeni ixesha elininzi
• Ukutya okusempilweni kubalulekile

Ukunciphisa umzimba, kuya kufuneka utshise iikhalori ezingaphezulu kokutya.

Ukuzilolonga kunokukunceda ukufezekisa oku ngokutshisa ezinye iikhalori.

Nangona kunjalo, abanye abantu bathi umthambo awusebenzi ukunciphisa umzimba ngokwawo.

Oku kunokuba kungenxa yokuba umthambo wonyusa indlala kwabanye abantu, ubenza batye iikhalori ezingaphezulu kunokuba bezitshisile ngexesha lokuzilolonga.

Ngaba ukuzivocavoca kunceda ngokwenene ukunciphisa umzimba? Eli nqaku lijonga ubungqina.

Ukuzilolonga kunezibonelelo zeMpilo ezinamandla

Ukuzilolonga kubaluleke kakhulu kwimpilo yakho ().

Ingawunciphisa umngcipheko wezifo ezininzi, kubandakanya isifo sentliziyo, isifo seswekile, ukutyeba kakhulu, i-osteoporosis kunye neminye imihlaza (,,,,,,,,,,),.

Ngapha koko, abantu abasebenza rhoqo bacingelwa ukuba banomngcipheko ophantsi wama-50% wokusweleka kwezi zigulo ().

Ukuzivocavoca kuyinto elungileyo kakhulu kwimpilo yakho yengqondo, kwaye kunokukunceda ulawule uxinzelelo kunye nokuphumla ().

Gcina oku engqondweni xa ucinga ngemithambo. Nokuba ayisebenzi ekulahlekeni kobunzima, isenezinye izibonelelo ezibaluleke kakhulu (ukuba azikho ngaphezulu).

Ukuzivocavoca umzimba kungaphezulu kwendlela nje yokunciphisa umzimba. Inezibonelelo ezahlukeneyo zomzimba wakho kunye nengqondo.

Cinga ngelahleko yokuTyeba, hayi ukwehla kobunzima

Ukuzilolonga kuhlala kucetyiswa ukuba ukwenze ubunzima ilahleko, kodwa abantu kufuneka bajonge amafutha ilahleko ().

Ukuba ucutha nje ukunciphisa ikhalori yakho ukunciphisa umzimba, ngaphandle kokuzilolonga, uya kuphulukana nezihlunu kunye namafutha ().

Ngapha koko, kuqikelelwa ukuba xa abantu bephulukana nobunzima, malunga nekota yobunzima babo obulahlekileyo sisihlunu ().

Xa unciphisa iikhalori, umzimba wakho unyanzelekile ukuba ufumane eminye imithombo yeoyile. Ngelishwa, oku kuthetha ukutshiswa kweproteni yemisipha kunye neevenkile zakho zamafutha ().

Ukubandakanya isicwangciso sokuzilolonga kunye nokutya kwakho kunokunciphisa isixa semisipha oyiphulukayo (,,).

Oku kubalulekile kuba isihlunu sisebenza ngakumbi kunamafutha.

Ukuthintela ukulahleka kwemisipha kunokunceda ekulweni nokwehla kwezinga lokutya emzimbeni elenzeka xa unciphisa umzimba, nto leyo eyenza kube nzima ukunciphisa umzimba kwaye ugcine oko ().

Ukongeza, uninzi lwezibonelelo zomthambo zibonakala zivela ekuphuculeni ukubunjwa komzimba, ukomelela komzimba kunye nempilo ye-metabolic, hayi nje ukunciphisa umzimba ().

Nokuba awuphulukani "nobunzima," usenokwehla amafutha kunye nokwakha izihlunu endaweni yoko.

Ngesi sizathu, kunokuba luncedo ukulinganisa ubungakanani besinqe sakho kunye nepesenti yamafutha omzimba amaxesha ngamaxesha. Isikali asixeleli lonke ibali.

Xa unciphisa umzimba, ufuna ukwandisa ukulahleka kwamafutha ngelixa unciphisa ukulahleka kwemisipha. Kuyenzeka ukuba ulahlekelwe ngamanqatha omzimba ngaphandle kokuphulukana nobunzima obukhulu kwisikali.

ICardio ikunceda utshise iiKhalori kunye namaFutha oMzimba

Enye yeentlobo ezithandwa kakhulu zokunciphisa umzimba kukuzivocavoca umzimba, okwabizwa ngokuba yi-cardio. Imizekelo ibandakanya ukuhamba, ukubaleka, ukuhamba ngebhayisikile kunye nokuqubha.

Ukuzivocavoca i-Aerobic ayinayo impembelelo enkulu kwimisipha yakho, ubuncinci ayithelekiswa nokuphakamisa ubunzima. Nangona kunjalo, kusebenza kakhulu ekutshiseni iikhalori.

Uphononongo lwamva nje lweenyanga ezili-10 luvavanye indlela i-cardio ebachaphazele ngayo abantu abatyebe kakhulu okanye abatyebe kakhulu. Bohlulwe baba ngamaqela amathathu abaxelelwa ukuba banciphise ukutya ():

• Iqela 1: Tshisa iikhalori ezingama-400 ezenza i-cardio, iintsuku ezi-5 ngeveki
• Iqela 2: Tshisa ii-calories ezingama-600 ezenza i-cardio, iintsuku ezintlanu ngeveki
• Iqela 3: Akukho mthambo

Abathathi-nxaxheba beqela 1 baphulukana ne-4.3% yobunzima bomzimba wabo, ngelixa abo bakwiqela 2 baphulukana noko kwi-5.7%. Iqela lolawulo, elingazange lisebenzise, ​​lifumene i-0.5%.

Olunye uphononongo lukwabonisa ukuba i-cardio inokukunceda utshise amanqatha, ngakumbi amanqatha esiswini ayingozi anyusa umngcipheko wohlobo lweswekile 2 kunye nesifo sentliziyo (,,).

Ke ngoko ukongeza i-cardio kwindlela ophila ngayo kunokukunceda ulawule ubunzima bakho kunye nokuphucula impilo yakho ye-metabolic. Musa ukuhlawula umthambo ngokutya iikhalori ezingaphezulu endaweni yoko.

Ukwenza umthambo we-aerobic rhoqo kunokunyusa inani leekhalori ozitshisayo kunye nokunceda ulahle amanqatha omzimba.

Ukuphakamisa amatye kunceda ukuba utshise iiCalori ezingaphaya kweClock

Yonke imisebenzi yomzimba inokukunceda utshise iikhalori.

Nangona kunjalo, uqeqesho lokuxhathisa-njengokuphakamisa ubunzima- kunezibonelelo ezingaphaya koko.

Ukuxhathisa uqeqesho kunceda ukwandisa amandla, ithoni kunye nobungakanani bemisipha onayo.

Oku kubalulekile kwimpilo yexesha elide, kuba abantu abadala abangasebenziyo baphulukana phakathi kwe-3-8% yemisipha yabo kwishumi leminyaka ().

Amanani aphakamileyo esihlunu nawo anyusa imetabolism yakho, ekunceda ukuba utshise iikhalori ezingaphaya kwexesha-nokuba uphumle (,,).

Oku kunceda nokuthintela ukwehla kwemetabolism enokuthi yenzeke ecaleni kokulahleka kobunzima.

Olunye uphononongo lwabafazi abangama-48 abatyebe kakhulu ekudleni okune-calorie ephantsi kakhulu bafumanisa ukuba abo balandela inkqubo yokuphakamisa ubunzima bagcina ubunzima bemisipha, inqanaba lokutya kunye namandla, nangona behlile emzimbeni ().

Abasetyhini abangakhange baphakamise iintsimbi nabo balahle ubunzima, kodwa baphinde baphulukana nobunzima bemisipha kwaye banamava okwehla kwimetabolism ().

Ngenxa yoku, ukwenza uhlobo oluthile loqeqesho lokuxhathisa sisongezo esibalulekileyo kwisicwangciso sokulahleka kobunzima bexesha elide. Kwenza kube lula ukugcina ubunzima bunzima, obunzima kakhulu kunokulahleka kwindawo yokuqala.

Ukuphakamisa iintsimbi kunceda ekugcineni nokwakha izihlunu, kwaye kuyanceda ukukhusela imetabolism yakho ekucothiseni xa ulahlekelwa ngamanqatha.

Abantu abazilolonga ngamanye amaxesha batya kakhulu

Enye yeengxaki eziphambili ngokuzivocavoca umzimba kunye nokwehla kobunzima kukuba umthambo awuchaphazeli nje "icala lokuphuma kweekhalori" kumlinganiso wamandla okulinganisa.

Inokuchaphazela ukutya kunye nenqanaba lendlala, elinokubangela ukuba utye ngaphezulu kweekhalori.

Ukuzilolonga kungandisa amanqanaba endlala

Esinye sezikhalazo ziphambili malunga nokuzilolonga kukuba sinokwenza ukuba ulambe kwaye sikwenze utye kakhulu.

Kukwacetyiswa ukuba umthambo unokukwenza ukuba utyebe kakhulu inani leekhalori ozitshisileyo kwaye "uzivuze" ngokutya. Oku kunokuthintela ukulahleka kobunzima kwaye kukhokelele ekuzuzeni ubunzima (,).

Nangona ingasebenzi kuwo wonke umntu, izifundo zibonisa oko ezinye abantu bayatya kakhulu emva kokusebenza, okunokubathintela ekunciphiseni ubunzima (,,).

Umthambo unokuchaphazela iiHormone eziLawulayo zokutya

Umsebenzi womzimba unokuba nefuthe kwihommone ghrelin. IGhrelin ikwabizwa ngokuba yi "hormone yokulamba" ngenxa yendlela eqhuba ngayo ukutya kwakho.

Into enomdla kukuba, uphononongo lubonisa ukuba ukutya kuyacinezelwa emva kokuzilolonga kakhulu. Oku kwaziwa ngokuba yi- "exercise anorexia" kwaye kubonakala ngathi kubotshelelwe ekwehleni kwe-ghrelin.

Nangona kunjalo, amanqanaba e-ghrelin abuyela esiqhelweni emva kwesiqingatha seyure.

Ke nangona kukho ikhonkco phakathi kokutya kunye ne-ghrelin, akubonakali ngathi kunefuthe kwindlela otya ngayo ().

Iziphumo zokuLangazelela ukutya kungasasazeka ngaMntu ngamnye

Izifundo zokutya ikhalori emva kokuzivocavoca zixutywe. Ngoku kuyaziwa ukuba zombini ukutya kunye nokutya emva kokuzivocavoca kuyahluka phakathi kwabantu (,,,,).

Umzekelo, ababhinqileyo babonakalisiwe ukuba bayalamba ngakumbi emva kokusebenza ngaphandle kwamadoda, kwaye abantu abathembileyo banokulamba kancinci kunabantu abatyebe kakhulu (,,,,).

Ukuzivocavoca kuchaphazela njani ukutya ukutya kunye nokutya okwahlukeneyo kuyahluka phakathi kwabantu. Abanye abantu banokulamba ngakumbi kwaye batye ngakumbi, oko kunokuthintela ukunciphisa umzimba.

Ngaba ukuzilolonga kuyanceda ukuba wehlise umzimba?

Iziphumo zokuzilolonga ekulahlekeni kwesisindo okanye ekuzuzeni ziyahluka ukusuka komnye umntu ukuya komnye ().

Nangona uninzi lwabantu abenza umthambo luzakuphulukana nobunzima ngaphezulu kwexesha elide, abanye abantu bafumanisa ukuba ubunzima babo buhlala buzinzile kwaye abantu abambalwa baya kutyeba ().

Nangona kunjalo, abanye kwabo batyebayo bafumana izihlunu, hayi amanqatha.

Yonke le nto ithethwayo, xa uthelekisa ukutya kunye nokuzilolonga, ukutshintsha indlela otya ngayo kuhlala kusebenza ngakumbi ekunciphiseni umzimba kunakwimithambo (,).

Nangona kunjalo, eyona ndlela isebenzayo ibandakanya Zombini ukutya kunye nokuzilolonga ().

Impendulo yomzimba ekusebenziseni iyahluka phakathi kwabantu. Abanye abantu banciphisa ubunzima, abanye bagcina ubunzima kwaye abantu abambalwa banokufumana ubunzima.

Abantu Abanciphisa Ukutyeba kwaye bayigcine ngaphandle bathambekele ekuzilolongeni ixesha elininzi

Ukugcina ubunzima xa uphulukene nabo kunzima.

Ngapha koko, olunye uphononongo lubonisa ukuba i-85% yabantu abahamba kwindlela yokutya yokunciphisa umzimba abakwazi ukugcina ubunzima ().

Into enomdla kukuba, kwenziwe uphando kubantu abaphulukene nobunzima obuninzi kwaye babugcina kude kangangeminyaka. Aba bantu bathanda ukwenza umthambo kakhulu, ukuya kuthi ga kwiyure ngemini ().

Kungcono ufumane uhlobo lomsebenzi owonwabisayo kwaye ongena ngokulula kwindlela ophila ngayo. Ngale ndlela, unethuba elingcono lokuyigcina.

Abantu abaye baphulukana nobunzima ngempumelelo kwaye bayigcina kude bathambekele ekusebenziseni kakhulu, ukuya kuthi ga kwiyure ngemini.

Ukutya okusempilweni kubalulekile

Ukuzivocavoca kunokuyiphucula impilo yakho kwaye kukunciphise ubunzima, kodwa ukutya ukutya okusempilweni kubaluleke kakhulu.

Awunakukubaleka ukutya okungalunganga.