Ngaba Kubi ukunciphisa umzimba ngokukhawuleza okukhulu?

Umxholo

• Yintoni ethathelwa ingqalelo Ukuphulukana nobunzima obukhawulezayo?
• Ngaba Unako Ukugcina Ukuphulukana Nobunzima Ngokukhawuleza?
• Iingozi zokuphulukana nobunzima ngokukhawuleza okukhulu
• Unokuphulukana neMisipha
• Inokucothisa iMetabolism yakho
• Isenokubangela ukusilela kwesondlo
• Inokubangela iiGallstones
• Ezinye iziphumo ebezingalindelekanga
• Iingcebiso zokukunceda ukuba wehlise umzimba ngereyithi esempilweni
• Umgca osezantsi

Yinto eqhelekileyo ukufuna ukunciphisa umzimba ngokukhawuleza.

Kodwa mhlawumbi uye waxelelwa ukuba kungcono ukuba unciphise umzimba ngokuthe chu, ngokuthe ngcembe.

Kungenxa yokuba uninzi lwezifundo lubonisa ukuba abantu abaphulukana nobunzima kancinci kunokwenzeka ukuba bakugcine ixesha elide. Ukunciphisa umzimba ngokuthe ngcembe kuza neengozi zempilo ezimbalwa kakhulu (1,,).

Nangona kunjalo, izifundo ezininzi zamva nje zifumanise ukuba ukulahleka kwesisindo esikhawulezileyo kunokuba kuhle kwaye kukhuseleke njengokunciphisa ubunzima bomzimba (4,).

Ngaba kulungile ngokwenene ukuba unciphise umzimba ngokukhawuleza? Eli nqaku limbe kuphando ukuze kutyhilwe inyani.

Yintoni ethathelwa ingqalelo Ukuphulukana nobunzima obukhawulezayo?

Ngokweengcali ezininzi, ukuphulukana ne-1-2 yeepawundi (0.45-0.9 kg) ngeveki ngumgangatho osempilweni kwaye ukhuselekile (1,,).

Ukuphulukana nokungaphezulu koku kuthathwa njengokukhawuleza kwaye kunokukubeka emngciphekweni weengxaki ezininzi zempilo, kubandakanya ukuphulukana nemisipha, iinyongo, ukusilela kwesondlo kunye nokwehla kwemetabolism (4,,, 8).

Ezona ndlela zixhaphakileyo abantu abazama ngazo ukunciphisa umzimba ngokukhawuleza kukuzilolonga kakhulu, nangokulandela “ukutya okungafunekiyo” okanye ukutya okuneekhalori ezisezantsi kakhulu ezingaphantsi kweekhalori ezingama-800 ngemini.

Abantu bahlala bekhetha ukhetho lokutya ukutya okuneekhalori eziphantsi kakhulu, kuba kuhlala kulula ukunciphisa umzimba ngokutya kunokuzilolonga ().

Nangona kunjalo, ukuba uqala nje ukutya okanye isicwangciso sokuzilolonga, unokulahla ngaphezulu kweepawundi ezi-2 (i-0.9 kg) kwiveki yakho yokuqala.

Ngeli xesha lokuqala, ukunciphisa umzimba ngokukhawuleza kuqhelekile. Ubunzima obulahlekayo ngeli xesha kuthiwa "bubunzima bamanzi."

Xa usebenzisa iikhalori ezimbalwa kunokuba umzimba wakho utshise, umzimba wakho uqala ukungena kwiivenkile zawo zamandla, ezaziwa ngokuba yi-glycogen. I-glycogen emzimbeni wakho ibotshelelwe emanzini, ke xa utshisa i-glycogen ye-fuel, umzimba nawo uyawakhupha loo manzi (,).

Kungenxa yoko le nto unokufumana ukwehla okukhulu kwesisindo kwiveki yakho yokuqala. Nje ukuba umzimba wakho usebenzise iivenkile zayo ze-glycogen, ukwehla kobunzima bakho kufuneka kuzinze kwi-1-2 yeepawundi (0.45-0.9 kg) ngeveki.

Isishwankathelo: Ngokutsho kweengcali, ukuphulukana ne-1-2 yeepawundi (0.45-0.9 kg) ngeveki ngumgangatho osempilweni kwaye ukhuselekile, ngelixa ukuphulukana nokungaphezulu koku kuthathwa njengokukhawuleza kakhulu. Nangona kunjalo, unokulahlekelwa ngaphezulu koko ngeveki yakho yokuqala yomthambo okanye isicwangciso sokutya.

Ngaba Unako Ukugcina Ukuphulukana Nobunzima Ngokukhawuleza?

Ukunciphisa umzimba sisiqingatha semfazwe. Umceli mngeni wokwenyani kukuwugcina ulungile.

Uninzi lwabantu abalandela ukutya baphinde bafumane isiqingatha sobunzima abaphulukene nabo emva konyaka nje omnye. Okubi nangakumbi, phantse wonke umntu olandela ukutya afumane bonke ubunzima abulahlekileyo emva kweminyaka emi-3-5 (,,).

Kungenxa yoko le nto iingcali zihlala zicebisa ukuba unciphise umzimba ngokuthe chu kodwa ngokuthe ngcembe. Uninzi lwezifundo lubonisa ukuba abantu abaphulukana nobunzima ngesantya esincinci kodwa ngokuthe ngcembe kunokwenzeka ukuba basigcine ixesha elide (,, 17).

Kwakhona, izicwangciso ezikhuthaza ukunciphisa umzimba ngokuthe chu zihlala zikunceda ukuba uziphathe kakuhle njengokutya iziqhamo kunye nemifuno kunye nokusela iziselo ezineswekile ezimbalwa. Ukuziphatha okunje kunokukunceda ugcine ubunzima bexesha elide (,,,).

Nangona kunjalo, uphononongo oluninzi lufumanise ukuba ukulahleka kwesisindo esikhawulezileyo kunokuba nokusebenza njengokuncipha kokunciphisa umzimba, kwithuba elide (4,).

Kwisifundo esinye, i-103 yabantu ilandele ukutya okukhawulezayo kokulahleka kwesisindo kwiiveki ezili-12, ngelixa abantu abangama-97 belandela kancinci kodwa ngokuthe ngcembe ukunciphisa umzimba ukutya kwiiveki ezingama-36.

Phantse iminyaka emi-3 kamva, phantse ama-70% abantu kuwo omabini la maqela baphinde bafumana bonke ubunzima ababephulukene nabo. Oku kuthetha ukuba zombini izidlo bezisebenza ngokulinganayo ekugqibeleni ().

Nangona ezi zifundo zifumanise ukuba ukulahleka kwesisindo okukhawulezileyo kwakusebenza njengokucotha kodwa ngokuthe ngcembe ukwehla kobunzima ngokubanzi, akunakulindeleka ukuba umntu ekhaya afumane iziphumo ezifanayo.

Abantu abakumaqela okukhawuleza okuphulukana nobunzima babenenkxaso koogqirha nakwizidlo ngexesha lokuphulukana nobunzima kunye nezigaba zolondolozo lobunzima. Uphando lubonisa ukuba ukuba nenkxaso evela kubuchwephesha bezempilo kunokuwaphucula amathuba akho okuphumelela ukunciphisa umzimba (,).

Kwakhona, oogqirha kunye neengcali zokutya bazama ukunciphisa umngcipheko wezempilo oza nokutya iikhalori ezimbalwa. Obu bungozi buquka ukuphulukana nezihlunu, ukunqongophala kwesondlo kunye namatye enyongo.

Abantu abazama oku kutya bodwa banomngcipheko ophezulu kwezi meko zonyango.

Ngamafutshane, kunokwenzeka ukuba unciphise umzimba kwaye ugcine ngokulahla ubunzima kancinci. Le ndlela izokunceda ekwakheni iindlela zokutya ezisempilweni ukugcina ubunzima bunzima, kwaye kukhuselekile ukuba ukwenze kunokulahleka kwesisindo ngokukhawuleza, ngakumbi ukuba awunayo inkxaso yengcali yezempilo.

Isishwankathelo: Uninzi lophando lubonisa ukuba ukunciphisa umzimba ngokuthe ngcembe kulula ukugcina ixesha elide. Kuyanceda ukuba ube neendlela zokutya ezisempilweni kwaye ube nemingcipheko embalwa kwezempilo kunokunciphisa umzimba ngokukhawuleza.

Iingozi zokuphulukana nobunzima ngokukhawuleza okukhulu

Nangona kukuzama ukuzama ukunciphisa umzimba ngokukhawuleza, kuhlala kungacetyiswa.

Ukutya okukhuthaza ukulahleka kwesisindo ngokukhawuleza zihlala ziphantsi kakhulu kwiikhalori kunye nezondlo. Oku kunokukubeka emngciphekweni weengxaki ezininzi zempilo, ngakumbi ukuba ulandela ukutya okukhawulezayo kokunciphisa umzimba kwiiveki ezininzi.

Nazi iingozi ezimbalwa zokunciphisa umzimba ngokukhawuleza okukhulu.

Unokuphulukana neMisipha

Ukunciphisa umzimba akusoloko kufana nokulahlekelwa ngamanqatha.

Ngelixa ukutya okuneekhalori ezisezantsi kakhulu kunokukunceda ukunciphisa umzimba ngokukhawuleza, ubunzima obuninzi obulahlayo bunokuvela kwimisipha kunye namanzi (4,).

Kwisifundo esinye, abaphandi babeka abantu abangama-25 kwisidlo esiphantsi kakhulu seekhalori ezingama-500 ngosuku ngosuku kwiiveki ezi-5. Babeka abantu abangama-22 kwisidlo esisezantsi seekhalori ezili-1,250 ngosuku ngeeveki ezili-12.

Emva kophononongo, abaphandi bafumanise ukuba omabini la maqela aphulukene nobunzima obulinganayo. Nangona kunjalo, abantu abalandela ukutya okuneekhalori ezisezantsi kakhulu baphulukene nezihlunu ezingaphezulu kwesithandathu kunabo bakukutya okunekhalori ezisezantsi (4).

Inokucothisa iMetabolism yakho

Ukunciphisa umzimba ngokukhawuleza kunokunciphisa isantya semetabolism.

Imetabolism yakho imisela ukuba zingaphi iikhalori ozitshisayo suku ngalunye. Ukucothisa kwemetabolism kuthetha ukuba utshisa iikhalori ezimbalwa ngosuku ().

Izifundo ezininzi ziye zafumanisa ukuba ukunciphisa umzimba ngokukhawuleza ngokutya iikhalori ezimbalwa kunokubangela ukuba utshise ukuya kwi-23% yeekhalori ezimbalwa ngosuku (,).

Izizathu ezibini zokuba imetabolism iyehla kukutya okuneekhalori ezisezantsi kakhulu kukuphulukana nesihlunu kunye nokuwa kwehomoni ezilawula imetabolism yakho, enjengehomoni yedlala lengqula (,).

Ngelishwa, oku kwehla kwimetabolism kunokuhlala ixesha elide emva kokuba ugqibe ukutya ().

Isenokubangela ukusilela kwesondlo

Ukuba awutyi iikhalori ezaneleyo rhoqo, unokuba semngciphekweni wokunqongophala kwesondlo.

Kungenxa yokuba kunzima ukutya ngokwaneleyo izakhamzimba ezifana ne-iron, i-folate kunye ne-vitamin B12 kukutya okusezantsi kweekhalori.

Apha ngezantsi kukho iziphumo ezimbalwa zokusilela kwesondlo.

• Ukulahleka kweenwele: Xa usitya iikhalori ezimbalwa, umzimba wakho awunakufumana zakhamzimba zaneleyo ukuxhasa ukukhula kweenwele, ezinokubangela ukulahleka kweenwele (,).
• Ukudinwa kakhulu: Usenokungafumani sinyithi saneleyo, ivithamini B12 kunye nefololi kukutya okuneekhalori ezisezantsi kakhulu, ezinokukubeka emngciphekweni wokudinwa kakhulu kunye ne-anemia (,).
• Ukungasebenzi kakuhle komzimba: Ukungafumani iikhalori ezaneleyo kunye nezondlo kunokuwenza buthathaka amajoni akho omzimba kunye nokunyusa umngcipheko wosulelo (, 34).
• Amathambo atyhafileyo: Ingabangelwa kukungabikho kwe-vitamin D, i-calcium kunye ne-phosphorus ekudleni (,).

Ngethamsanqa, unokukuphepha ukunqongophala kwesondlo ngokutya ukutya okunotye ngokupheleleyo, ukutya okungalungiswanga. Oku kutya kuneekhalori ezimbalwa kwigram nganye kwaye ziyazalisa, ezinokukunceda ukunciphisa umzimba ().

Inokubangela iiGallstones

Amatye e-Gallstones ngamaqhekeza aqinileyo ezinto ezenziwe ngaphakathi kwenyongo. Banokuba sisiphumo esibuhlungu sokunciphisa umzimba ngokukhawuleza okukhulu (8,,).

Ngokwesiqhelo, i-gallbladder yakho ikhupha iijusi zokwetyisa ukwaphula ukutya okunamafutha ukuze kugaywe.Ukuba awutyi kutya okuninzi i-gallbladder yakho ayizukukhupha iijusi zokwetyisa (40).

Iigallstones zinokuvela xa izinto ngaphakathi kweencindi zetyiso zihlala okwethutyana kwaye zinexesha lokudibana kunye.

Amatye enyongo anokubambeka ngaphakathi ekuvulekeni kwenyongo kwaye abangele uhlaselo lwamatye enyongo. Oku kunokubangela iintlungu ezinzima kunye nokugaya (40).

Ezinye iziphumo ebezingalindelekanga

Ukuphulukana nobunzima ngokukhawuleza "kukutya okungqubekiyo" okanye ukutya okuneekhalori eziphantsi kakhulu kunxulunyaniswa nezinye iziphumo ebezingalindelekanga, kubandakanya (,):

• Indlala
• Ukudinwa
• Ukucaphuka
• Ndiziva ndibanda
• Iintlanzi zemisipha
• Ukuba nesiyezi
• Ukuqunjelwa okanye urhudo
• Ukuphelelwa ngamanzi emzimbeni

Isishwankathelo: Ukuphulukana nobunzima ngokukhawuleza kuza neengozi ezininzi zempilo. Oku kubandakanya ukuphulukana nesihlunu, ukunciphisa imetabolism, ukusilela kwesondlo, iinyongo kunye nezinye iziphumo ebezingalindelekanga.

Iingcebiso zokukunceda ukuba wehlise umzimba ngereyithi esempilweni

Nangona ukunciphisa umzimba kusenokungavakali kunomtsalane, zininzi izinto onokuzenza ukunceda ukukhawulezisa inkqubo ngokukhuselekileyo.

Nazi iingcebiso ezimbalwa zokukunceda ukunciphisa umzimba ngezinga elisempilweni.

• Yitya iiprotein ezininzi: Ukutya okuneproteni ephezulu kunokunceda ukonyusa imetabolism yakho, kukugcine ixesha elide kwaye ugcine izihlunu zakho (43,,).
• Nciphisa iswekile kunye nesitatshi: Uphando luye lubonise ukuba abantu abalandela ukutya okune-carb ephantsi baphulukana nobunzima. Ukunciphisa iswekile kunye nesitatshi kukunceda ukunciphisa ukutya kwakho i-carb (46,).
• Yitya kancinci: Ukuhlafuna ukutya kwakho ngokukuko kunokukunceda uzive ugcwele ixesha elide kwaye utye ukutya okuncinci (, 49).
• Sela iti eluhlaza okanye iti oolong: Uphando lubonakalisile ukuba ukusela iti eluhlaza kunokunyusa imetabolism yakho nge-4-5%, kwaye kungonyusa amanqatha avutha ukuya kuthi ga kwi-17% (,,).
• Fumana ukuphumla okuninzi: Ukungabikho kokulala kunokunyusa amanqanaba akho e-ghrelin, ihormone yendlala, kwaye wehlise amanqanaba akho e-leptin, ihormone epheleleyo. Oku kuthetha ukuba ukulala kakubi kunokukushiya ulambile, kwenze kube nzima ukunciphisa umzimba ().
• Zama uqeqesho lokunganyangeki: Ukuxhathisa uqeqesho okanye ukuphakamisa iintsimbi kunokunceda ekulweni ukulahleka kwemisipha kunye nokwehla kwemetabolism okunokwenzeka ngokuhla komzimba ().
• Zama ukuzilolonga ngamandla: Uqeqesho lwexesha eliphakamileyo (HIIT) lubandakanya ukuqhawuka komthambo okufutshane, okunzulu. Ngokungafaniyo nokuzivocavoca rhoqo kwe-aerobic, ekwabizwa ngokuba yi-cardio, i-HIIT iyaqhubeka nokutshisa iikhalori emva kokuba usebenze (,).
• Yitya ifayibha enyibilikayo: Uphando lubonisa ukuba ifayibha enyibilikayo inokukunceda utshise amanqatha, ngakumbi amafutha esiswini (,).

Isishwankathelo: Zininzi iindlela zokunciphisa umzimba ngokukhawuleza. Umzekelo, ungazama ukutya iiprotein ezininzi, ukutya kancinci, ukunciphisa iswekile kunye nesitatshi, kunye nokwenza uqeqesho lokumelana okanye ukusebenza okuphezulu kwexesha lokuqina.

Umgca osezantsi

Ukuba ufuna ukunciphisa umzimba kwaye ugcine kude, jolisa ekulahlekeni kwinqanaba elincinci kodwa elizinzileyo le-1-2 yeepawundi (0.45-0.9 kg) ngeveki.

Uphando lubonisa ukuba ukucotha, ukwehla kobunzima kulula ukugcina ixesha elide kuba kungcono ekuphuculeni indlela yokuziphatha enempilo, kwaye ikhuseleke kakhulu kunokulahleka kwesisindo okukhawulezayo.

Ukunciphisa umzimba ngokukhawuleza kunokunyusa umngcipheko weziphumo ebezingalindelekanga kubandakanya ukulahleka kwemisipha, imetabolism esezantsi, ukusilela kwezondlo, iinyongo kunye neminye imingcipheko emininzi. Oku kuyinyani ngakumbi ukuba uzama ukunciphisa umzimba ngokukhawuleza ngaphandle kwenkxaso evela kwingcali yezempilo.

Nangona ukunciphisa umzimba kusenokungavakali ngathi kunomtsalane njengokulahleka kwesisindo ngokukhawuleza, zininzi iindlela zokunceda ukukhawulezisa ukulahleka kobunzima ngokukhuselekileyo. Umzekelo, unokunyusa iprotein yakho yokutya, unciphise iswekile kunye nesitatshi, kwaye usele iti eluhlaza.

Ukutshintsha kancinci indlela otya ngayo kunye nokuziphatha komzimba kuya kukunceda ukuba unciphise umzimba kwaye ukugcine ekuhambeni kwexesha.