Ngaba izihlunu namafutha zibuchaphazela njani ubunzima?

Umxholo

• Ushwankathelo
• Amafutha vs. umsipha
• Ipesenti yemisipha kunye nenqatha emzimbeni
• I-BMI kunye nesihlunu
• Iingcebiso zokwandisa ubunzima bemisipha
• Iingcebiso zokwehlisa ubunzima
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

Usenokuba ukhe weva ukuba isihlunu sinobunzima ngaphezu kwamanqatha. Nangona kunjalo, ngokwenzululwazi, iponti yemisipha kunye neponti yamanqatha zinobunzima obulinganayo. Umahluko phakathi kwezi zimbini kukuxinana.

Izinto ezimbini ezinobunzima obulinganayo zinokwahluka ngokobukhulu. Iponti yemarshmallows izakuthatha indawo enkulu ngakumbi kuneponti yentsimbi.

Kukwanjalo ngamanqatha kunye nezihlunu. Iponti yeoli ityebile, iyaphaphatheka, kwaye malunga nobukhulu be grapefruit encinci. Iponti yemisipha inzima, ijiye, kwaye malunga nobungakanani bethangerine.

Amafutha vs. umsipha

Ayizizo zonke iiponti ezenziwe ngokulinganayo. Ngapha koko, ubunzima bomzimba wakho obupheleleyo abuyiyo inkomba ecacileyo yendlela obonakala ngayo okanye ubungozi obunokubakho empilweni.

Abantu ababini abohlukeneyo abanobunzima obulinganayo banokubonakala bahluke kakhulu xa umntu enepesenti ephezulu yamanqatha kwaye enye inepesenti ephezulu yemisipha.

Amaphilisi angama-20 ongezelelweyo anokukunika imbonakalo ethambileyo, engaphantsi kweetoni. Kodwa iiponti ezingama-20 ezongezelelekileyo zemisipha ziya kujongeka ziqinile kwaye zikroliwe.

Imisipha ikwasebenza ngokwahlukileyo kunamafutha. Amafutha ayanceda ukukhusela umzimba kunye nomgibe kubushushu bomzimba. Imisipha yonyusa imetabolism yakho. Oku kuthetha ukuba isihlunu onaso, iikhalori ozitshisayo xa uphumle.

Ipesenti yemisipha kunye nenqatha emzimbeni

bafumanise ukuba abantu abaneepesenti ephezulu yamafutha omzimba banezinga eliphezulu lokufa liphela, ngaphandle kobunzima babo okanye isalathiso sobunzima bomzimba (BMI).

Amafutha anyusa ithuba lakho lokuphuhlisa iimeko ezinje:

• uxinzelelo lwegazi
• isifo seswekile
• isifo sentliziyo

Oku kuthetha ukuba nabantu abanobunzima obuphantsi bomzimba kodwa umlinganiso ombi we-muscle-to-fat basemngciphekweni omkhulu weemeko ezinxulumene nokukhuluphala.

Ukugcina ipesenti yamafutha omzimba asezantsi kukuthintela iimeko ezinxulumene nokukhuluphala.

Oko akuthethi ukuba kuya kufuneka wakhe isixa esigqithisileyo semisipha. Ngelixa umsipha ungaze ube sempilweni kwaye awunakuba nawo kakhulu, kulungile ukuba uzabalazele ukufikelela kwiinjongo ezifanelekileyo.

Iipesenti ezityebileyo zomzimba ziyahluka kancinci. Ezi ngcebiso zilandelayo, ngoncedo lweDyunivesithi yaseVanderbilt, zisekwe kwisini kunye nobudala kwaye zivela kwi-American College of Sports Medicine.

Ezi zinokuphinda zihlulwe ngemilinganiselo ebonwa phakathi kweembaleki kunye nabantu abalungeleyo, abaphakathi, okanye abatyebe kakhulu:

Ukuvavanya ukwakheka kwamafutha omzimba wakho kunzima.

Ezinye iijimu kunye neeofisi zoogqirha zibonelela ngezixhobo zovavanyo oluphezulu ezisebenzisa i-bioelectric impedance (BIA) ukufumana iiseli ezinamanqatha. Kukwakho nezikali zekhaya elitsha ezisebenzisa itekhnoloji yokuqikelela ipesenti yamafutha omzimba.

Ezi zixhobo zokulinganisa ngamanye amaxesha zinokungaqondakali. Izinto ezingaphandle, ezinje ngokuba ubusele amanzi angakanani, zinokuchaphazela iziphumo ezi zixhobo zibonelela.

Unokufumana kwaye uthenge kukhetho olubanzi lwezi zikali kwi-intanethi.

I-BMI kunye nesihlunu

Ubunzima bemisipha abuhambelani ne-BMI yakho. Ubunzima bakho kunye nokuphakama kumisela i-BMI yakho, hayi ukwakheka komzimba wakho. , nangona kunjalo, ukuba i-BMI ihambelana ngokulinganayo nemilinganiselo yeoyile yomzimba.

Ngaphaya koko, i-BMI ichanekile ekuchazeni iziphumo ezahlukeneyo zesifo- ezinje ngeswekile kunye noxinzelelo lwegazi- njengemilinganiselo ethe ngqo yokwakheka komzimba.

Iingcebiso zokwandisa ubunzima bemisipha

Ukuba ufuna ukwakha isihlunu esincinci okanye isambuku kancinci, zama ezi ngcebiso:

• Ziqhelanise nokuzilolonga uqeqesho lweentsuku ezi-3 ukuya kwezi-4 ngeveki.
• Ekhaya, sebenzisa ubunzima bomzimba wakho kunye ne-pushups, pullups, kunye ne-squats.
• Faka uqeqesho lwamandla kwimisebenzi yakho ye-cardio ngoqeqesho lwexesha eliphakathi (HIIT).
• Musa ukoyika ukuzityhala kunye nobunzima obungaphezulu kobunzima.
• Cinga ukwenza iseshoni kunye nomqeqeshi wakho onokukubonisa indlela yokuphakamisa ngokukhuselekileyo nangokufanelekileyo.
• Cinga ngemisebenzi yolonwabo ekunceda ukuba wakhe izihlunu, njengokukhwela, iyoga, okanye ukukhwela ibhayisekile.
• Yitya ukutya okuneprotein ephezulu ukonyusa ukukhula kwemisipha. Ukuba uzama ukukhulisa, yongeza iikhalori zakho zemihla ngemihla kunye neeproteni ezinqabileyo njengenkukhu kunye nentlanzi.

Iingcebiso zokwehlisa ubunzima

Ukwehla kobunzima kumalunga nokwakha nje izihlunu. Nazi ezinye iingcebiso zokukunceda ukunciphisa umzimba:

• Yitya ukutya okunezakha-mzimba okugcwele ukutya okunesondlo. Ukuphulukana nobunzima ayisiyiyo nje yokusika iikhalori. Ikwa malunga nokutya iikhalori ezifanelekileyo. Yongeza ukutya kwakho iziqhamo, imifuno, kunye neprotein encinci ukunceda uzive ugcwele ixesha elide. Ukunciphisa okanye ukuphelisa iikhalori ezingenanto ezifana nekhofi eneswekile okanye iziselo ezinxilisayo kunye nokutya okutyiwa kakhulu okukutya okufana neetshiphusi
• Kuphephe ukuba ngaphantsi. Ukunciphisa umzimba, ufuna ukunciphisa iikhalori. Kodwa ukuba usika iikhalori ezininzi, umzimba wakho ungangena kwindlala. Oku kunokucothisa imetabolism yakho kunye nokonakalisa iinjongo zakho zokulahleka kobunzima.
• Ukuthetha ngeenjongo, misela ezinokufikeleleka. Ngaphandle kokuba ugqirha wakho ucebise ngokwahlukileyo, jolisa ekulahlekelweni ngaphezulu kweeponti ezimbini ngeveki.
• Zilolonge yonke imihla. Ukuzilolonga akufuneki kuhlala kubandakanya iseshoni enzima yokubila. Yehla ebhasini isibini siyema kwangoko ukongeza kumanyathelo ongezelelweyo okanye uthathe izinyuko. Ukuba ubukele umabonwakude ebusuku, zama ukuphakamisa iintsimbi ngexesha lentengiso endaweni yokuba ukhawuleze uzithumele okanye uthathe i-snack.
• Gwema isikali. Ngamanye amaxesha ukuhlala esikalini kunokukunceda ugcine umkhondo. Kungenxa yokuba awuyi kubona ngezo ntsuku xa ubunzima bamanzi obongezelelekileyo busenza kubonakale ngathi uzuze ubunzima. Endaweni yoko, jolisa kwindlela yokunxiba efanelekileyo. Ngaba iibhulukhwe zakho zincinci ukujikeleza esinqeni nasemathangeni?
• Sebenza nesondlo. Ukuba ubusitya impilo esempilweni kwaye uzilolonga kodwa ungalahli ubunzima, cinga ngokusebenza nesondlo. Banokukunceda ukulungisa ukutya kunye nobungakanani beesahlulo sakho, ezinokukunceda ukuqala ngokulahleka kobunzima bakho.
• Yitshintshe. Ukuba uhlala usitya izinto ezifanayo kwaye wenze umsebenzi ofanayo, cinga ngokutshintsha. Oko kunokukunceda uphephe ukulahleka kwamatye kunye nokukugcina ungadikwa.
• Thetha nogqirha. Ukuba unenkxalabo malunga nobunzima bakho, cinga ukuthetha nodokotela wakho. Banokukunceda usete iinjongo ezizizo kwaye wenze isicwangciso sokulahleka kobunzima.

Ukuthatha

Ukuba unendlela yokuzilolonga enokuthenjwa kunye nokutya okunempilo, ungakhathazeki kakhulu malunga nesikali.

Ukuba usandula ukuwuphakamisa umdlalo wakho kwaye ukhathazekile ukuba awuphulukani nobunzima ngokukhawuleza, zama iyunithi yokulinganisa eyahlukileyo.

Ukuba ibhulukhwe yakho iziva ikhululekile esinqeni kwaye iiT-shirts zakho ziziva ziqinile ezingalweni, mhlawumbi ulahlekelwa ngamanqatha omzimba kunye nokwakha izihlunu.