Ngaba 'iNdlela yokuLamba' iyinyani okanye iyacinga? Inkangeleko ebalulekileyo

Umxholo

• Kuthetha ntoni 'indlela yendlala'?
• Iikhalori ngaphakathi, iikhalori ezingaphandle
• Inani leekhalori ozitshisayo linokutshintsha
• Izifundo zibonisa ukuba isithintelo sekhalori sinokunciphisa imetabolism
• Ubunzima bemisipha buhlala buyehla
• Ungakuphepha njani ukuncipha komzimba
• Phakamisa iintsimbi
• Gcina iprotheni ephezulu
• Ukuthatha ikhefu kwindlela otya ngayo kunokunceda | Ukuthatha ikhefu
• Ithafa lokwehla kobunzima linokubangelwa zizinto ezininzi
• Umgca wezantsi

Ukwehla kobunzima kunxulunyaniswa nezibonelelo ezininzi zempilo yomzimba kunye nengqondo kwaye ngokubanzi kubonwa njengento elungileyo.

Nangona kunjalo, ingqondo yakho, enexhala ngakumbi malunga nokukugcina ungalamba, ayibonisi njalo.

Xa uphulukana nobunzima obuninzi, umzimba wakho uqala ukuzama ukugcina amandla ngokunciphisa inani leekhalori elizitshisayo ().

Ikwenza ukuba uzive ulambile, ulambile, kwaye wandise ukuthanda ukutya.

Ezi ziphumo zinokubangela ukuba uyeke ukunciphisa umzimba kwaye zinokukwenza uzive ulusizi kangangokuba uyeke imizamo yakho yokulahleka kwesisindo kwaye uphinde ufumane ubunzima.

Le nto, eyinkqubo yendalo yengqondo ukukukhusela kwindlala, ihlala ibizwa ngokuba "yindlala".

Eli nqaku liphanda umxholo wendlela yendlala, kubandakanya nento onokuyenza ukuyithintela ukuba ingenzeki.

Kuthetha ntoni 'indlela yendlala'?

Oko abantu babhekisa kubo ngokubanzi njenge "ndlela yendlala" (kwaye ngamanye amaxesha "umonakalo we-metabolic") yimpendulo yemvelo yomzimba wakho kuthintelo lwekhalori yexesha elide.

Ibandakanya ukuphendula komzimba ekunciphiseni ukutya ikhalori ngokunciphisa inkcitho yekhalori ukugcina amandla emilinganiselo kunye nokuthintela indlala.

Le yimpendulo yendalo yomzimba, kwaye igama lobuchwephesha kuyo yi "adaptive thermogenesis" ().

Imowudi yendlala yindlala, njengoko indlala yokwenyani yinto ephantse ingabalulekanga kwiingxoxo ezininzi zokulahleka kobunzima.

Imowudi yendlala yimpendulo efanelekileyo yomzimba, nangona isenzakalisa ngakumbi kunokulunga kwindawo yokutya yanamhlanje apho ukutyeba kuxhaphake kakhulu.

Iikhalori ngaphakathi, iikhalori ezingaphandle

Ukutyeba kakhulu kukuphazamiseka kwamandla okuqokelelwa kwamandla.

Umzimba ubeka amandla (iikhalori) kwizicwili zawo ezinamafutha, uwugcinele ukusetyenziswa kamva.

Ukuba iikhalori ezingaphezulu zingena kwizicwili zakho ezityebileyo kunokuba uzishiye, uza kufumana amafutha. Kwelinye icala, ukuba iikhalori ezininzi zishiya amanqatha akho kunokuba ungene, ulahlekelwa ngamanqatha.

Zonke izidlo zokunciphisa umzimba zibangela ukunciphisa ikhalori. Abanye benza njalo ngokulawula ikhalori ngokuthe ngqo (ukubala iikhalori, ubunzima bezinto, njl.), Ngelixa abanye bekwenza oko ngokunciphisa ukutya ukuze utye ii-calories ezimbalwa ngokuzenzekelayo.

Xa oku kusenzeka, inani leekhalori ezishiya izicwili zakho ezityebileyo (iikhalori ngaphandle) liba likhulu kunenani leekhalori ezingenayo (iikhalori ngaphakathi). Ke, ulahlekelwa ngamanqatha, awujonga umzimba wakho njengokuqala kwendlala.

Ngenxa yoko, umzimba wakho ulwa umva, usenza konke okusemandleni ukuze uyeke ukulahleka.

Umzimba nengqondo zinokuphendula ngokwenza ulambe (ngenxa yoko utya kakhulu, wandise iikhalori ngaphakathi), kodwa zinokuchaphazela nenani leekhalori ozitshisayo (iikhalori ngaphandle).

Imowudi yendlala ithetha ukuba umzimba wakho unciphisa iikhalori ukubuyisela ibhalansi yamandla kunye nokukuyeka ekulahlekelweni nakuphi na ubunzima, nokuba ujongene nokuthintelwa kwekhalori.

Le nto iyinyani, kodwa nokuba inamandla kangangokuba inokukuthintela ekunciphiseni ubunzima - okanye ikwenze ukuba ubenjalo tyeba ngaphandle kwesithintelo sekhalori eqhubekayo- ayicacanga gca.

Yintoni abantu ababhekisa kuyo njenge "ndlela yendlala" yimpendulo yemvelo yomzimba kuthintelo lwekhalori yexesha elide. Kubandakanya ukunciphisa inani leekhalori ezitshiswa ngumzimba wakho, ezinokucutha ukunciphisa umzimba.

Inani leekhalori ozitshisayo linokutshintsha

Inani leekhalori ozitshisayo ngosuku zinokwahlulwa zibe zizinto ezine.

• Umgangatho we-Basal metabolic rate (BMR). I-BMR linani leekhalori ezisetyenziswa ngumzimba wakho ukugcina imisebenzi ebalulekileyo, njengokuphefumla, ukubetha kwentliziyo, kunye nokusebenza kwengqondo.
• Iziphumo zeThermic zokutya (TEF). Eli linani leekhalori ezitshisiweyo ngelixa kugaywa ukutya, okuhlala malunga neepesenti ezili-10 zokutya ikhalori.
• Umphumo we-Thermic wokuzivocavoca (TEE). I-TEE linani leekhalori ezitshisiweyo ngexesha lomsebenzi, njengokuzilolonga.
• Umsebenzi ongasebenziyo we-thermogenesis (NEAT). I-NEAT ibhekisa kwinani leekhalori ezitshisiweyo, ukutshintsha ukuma, njl. Njl. Oku kuhlala kungazi nto.

Amanqanaba ale milinganiselo mane anokuhla xa usika iikhalori kwaye unciphise umzimba. Oku kungenxa yokuncitshiswa kwentshukumo (kokubini ukuqonda kunye nokuqonda) kunye notshintsho olukhulu ekusebenzeni kwenkqubo yemithambo-luvo kunye neehomoni ezahlukeneyo (,).

Ezona hormone zibaluleke kakhulu yileptin, idlala lengqula, kunye norepinephrine. Amanqanaba azo zonke ezi hormone anokuhla ngokuthintela ikhalori (,).

Zininzi iindlela apho umzimba utshisa iikhalori, zonke ezinokubonisa ukwehla kwemisebenzi xa uthintela iikhalori ixesha elide.

Izifundo zibonisa ukuba isithintelo sekhalori sinokunciphisa imetabolism

Izifundo zibonisa ukuba ukunciphisa umzimba kunciphisa inani leekhalori ozitshisayo ().

Ngokophononongo olunye olukhulu, oku kufikelela kwii-5.8 khalori ngosuku ngeponti nganye elahlekileyo, okanye iikhalori ezili-12.8 ngekhilogram. Nangona kunjalo, oku ubukhulu becala kuxhomekeke ekubeni ukhawuleza kangakanani ukunciphisa umzimba. Ukuncipha kunye nokuhamba kancinci kobunzima ngenxa yokuthintelwa kweekhalori kancinci akulinciphisi inani leekhalori ozitshisileyo kwinqanaba elifanayo ().

Umzekelo, ukuba ubunokuphulukana neepawundi ezingama-50 ngokukhawuleza, umzimba wakho ungaphela usitsha ziikhalori ezingama-290.5 ezimbalwa ngosuku.

Ngaphezu, ukuncitshiswa kwenkcitho yekhalori kunokuba kukhulu kunokuba kuqikelelwe ngenguqu kubunzima.

Ngapha koko, ezinye izifundo zibonisa ukuba ukuphulukana nokugcina i-10% yesisindo somzimba kunokunciphisa iikhalori ezitshiswe yi-15-25% (,).

Esi sesinye sezizathu zokuba ukwehla kobunzima kuthambekele ekucothiseni ixesha, kwanokuba kutheni kunzima kangaka ukugcina ubunzima obuncitshisiweyo. Kuya kufuneka utye iikhalori ezimbalwa unaphakade.

Gcina ukhumbula ukuba oku "kuncipha" kwam kukuhle ngakumbi kumaqela athile anzima ukunciphisa umzimba, njengabafazi abasemva kokuba baye exesheni.

Ubunzima bemisipha buhlala buyehla

Olunye umphumo wecala lokunciphisa umzimba kukuba ubunzima bemisipha buya kuncipha ().

Imisipha iyasebenza kwaye iyatshisa iikhalori ngeenxa zonke.

Nangona kunjalo, ukunciphisa inkcitho yekhalori kukhulu kunokuba kunokuchazwa ngokunciphisa ubunzima bemisipha kuphela.

Umzimba usebenza ngokugqibeleleyo ekwenzeni umsebenzi, ngenxa yoko amandla amancinci kunangaphambili ayacelwa ukuba enze umsebenzi ofanayo ().

Ke ngoko, isithintelo sekhalori sikwenza ukuba uchithe iikhalori ezimbalwa ukwenza umsebenzi womzimba.

Ukunciphisa umzimba kunye nokunciphisa ukutya kweekhalori kunokukhokelela ekunciphiseni ukutshiswa kwekhalori. Ngokomndilili, oku kufikelela kwi-5.8 yeekhalori ngeponti nganye (i-12.8 yeekhalori ngekhilogram) yomzimba ophulukene nobunzima.

Ungakuphepha njani ukuncipha komzimba

Umgangatho wokunciphisa umzimba kukuphendula kwendalo ngokunciphisa ikhalori.

Nangona ukuncitshiswa kokutsha kweekhalori kunokuba yinto engenakuphepheka, kukho izinto ezininzi onokuzenza ukunciphisa isiphumo.

Phakamisa iintsimbi

Eyona nto isebenzayo unokuyenza kukuxhathisa umthambo.

Ukhetho olucacileyo luya kuba kukuphakamisa ubunzima, kodwa ukuzilolonga umzimba kungasebenza ngokufanayo.

Izifundo zibonise ukuba ukuxhathisa umthambo, njengokusebenzisa izihlunu zakho ngokuchasene nokuchasana, kunokuba nezibonelelo ezinkulu xa utya.

Kwisifundo esinye, amaqela amathathu amabhinqa abekwa kwindawo yokutya ebonelela ngeekhalori ezingama-800 mihla le.

Elinye iqela laxelelwa ukuba lingazilolongi, elinye lenze umthambo we-aerobic (cardio), ngelixa iqela lesithathu lalisenza umthambo ().

Abo bakumaqela angakhange azilolonge okanye enze umthambo we-aerobic aphulukene nobunzima bemisipha kwaye afumana ukuncipha okubonakalayo kwinqanaba lokunciphisa umzimba.

Nangona kunjalo, abasetyhini abenza umthambo wokuchasa baligcina iqondo labo lokunciphisa umzimba, ubunzima bemisipha kunye namandla amanqanaba.

Oku kuqinisekisiwe kwizifundo ezininzi. Ukwehla kobunzima kunciphisa ubunzima bemisipha kunye nenqanaba lokunciphisa umzimba, kunye nokuxhathisa umthambo (ubuncinci) ukuthintela ukuba kungenzeki (,).

Gcina iprotheni ephezulu

Iprotein ngukumkani wama-macronutrients xa kuziwa ekunciphiseni ubunzima.

Ukuba nokutya okuphezulu kwiprotein kunganciphisa ukutya (iikhalori ngaphakathi) kunye nokunyusa imetabolism (iikhalori ngaphandle) nge-80-100 calories ngosuku (,).

Inokunciphisa iminqweno, ukutya okulula ebusuku, kunye nokutya ikhalori (,).

Gcina ukhumbula ukuba ungavuna izibonelelo zeprotein ngokongeza nje kwindlela otya ngayo, ngaphandle kokuthintela nantoni na.

Oko kwathiwa, ukutya ngokwaneleyo iiprotein kubalulekile ekuthinteleni iziphumo ezibi zokuphulukana nobunzima bexesha elide.

Xa iprotein yakho yokutya iphezulu, umzimba wakho uya kuncipha ekuthatheni izihlunu zakho zamandla okanye iiproteni.

Oku kunokunceda ukugcina ubunzima bemisipha, ekufuneka (ubuncinci inxenye) ithintele ukwehla kwemetabolism okuza nokwehla kobunzima (, 21,).

Ukuthatha ikhefu kwindlela otya ngayo kunokunceda | Ukuthatha ikhefu

Abanye abantu bathanda ukwenza iziqhelo, kubandakanya ukuthatha ikhefu ekudleni kwabo iintsuku ezimbalwa.

Ngezi ntsuku, banokutya kancinci ngaphezulu kwesondlo, emva koko baqhubeke nokutya kwabo kwiintsuku ezimbalwa kamva.

Kukho ubungqina bokuba oku kunokunyusa okwethutyana amanqanaba ezinye iihomoni ezincipha ngokuncipha, njenge-leptin kunye nedlala lengqula (,).

Inokuba luncedo ukuthatha ikhefu elide, kwiiveki ezimbalwa.

Qiniseka nje ukuba uyayazi into oyityayo ngexesha lekhefu. Yitya ulondolozo, okanye ngaphezulu kancinci, kodwa hayi kangako ukuze uqale ukutyeba kwakhona.

Ukuzila okungapheliyo kunokunceda ngokufanayo, nangona izifundo zibonelele ngeziphumo ezingqubanayo. Xa kuthelekiswa nokuthintela okuqhubekayo kwekhalori, ezinye izifundo zixela ukuba ukuzila okukhawulezileyo kunciphisa i-thermogenesis eguqukayo, ngelixa ezinye zibonisa ukwanda, okanye umphumo ofanayo ().

Ukuphakamisa iintsimbi kunye nokugcina ukutya okuphezulu kwiproteni ziindlela ezimbini ezisekwe kubungqina zokunciphisa ukuphulukana nemisipha kunye nokuhla kwemetabolism ngexesha lokunciphisa umzimba. Ukuthatha ikhefu kwindlela otya ngayo kunokukunceda.

Ithafa lokwehla kobunzima linokubangelwa zizinto ezininzi

Xa uqala ukunciphisa umzimba, unokufumana iziphumo ezikhawulezayo.

Kwiiveki zokuqala kunye neenyanga, ukunciphisa umzimba kunokwenzeka ngokukhawuleza kwaye ngaphandle komzamo omkhulu.

Nangona kunjalo, izinto zinokucotha emva koko. Ngamanye amaxesha, ukunciphisa umzimba kunciphisa kakhulu kangangokuba iiveki ezininzi zinokudlula ngaphandle kwentshukumo ebonakalayo kwisikali.

Nangona kunjalo, i-plateau yokulahleka kwesisindo ingaba nezizathu ezininzi ezahlukeneyo (kunye nezisombululo), kwaye oko akuthethi ukuba awulahli ubunzima.

Umzekelo, ukugcinwa kwamanzi kuhlala kunika umbono wethafa lokunciphisa ubunzima.

Ngaphandle kokufumana iziphumo ezikhawulezileyo xa uqala ukuzama ukuphalaza iipawundi, ukwehla kobunzima bakho kunokucotha okanye kuyeke kwaphela. Oku kwaziwa njengethafa elinciphisa ubunzima, elinokuba nezizathu ezininzi kunye nezisombululo.

Umgca wezantsi

Imowudi yendlala iyinyani, kodwa ayinamandla njengokuba abanye abantu becinga.

Inokucothisa ukwehla kobunzima ngokuhamba kwexesha, kodwa ayizukubangela ukuba utyebe nangona uthintela iikhalori.

Kwakhona akuyiyo into "yokuvala nokucima". | Kunoko, yinto epheleleyo yomzimba wakho ukulungelelanisa nokuba ukwanda okanye ukunciphisa ukutya kwekhalori.

Ngapha koko, indlela yendlala ligama elilahlekisayo. Into efana no "lungelelwaniso lometabolism" okanye "ukwehla kwemetabolism" iya kufaneleka ngakumbi.

Iziphumo zilula nje ngokwasemzimbeni ukuphendula komzimba ekunciphiseni ukutya kweekhalori. Ngaphandle kwayo, abantu ngeba baphelayo kumawaka eminyaka eyadlulayo.

Ngelishwa, le mpendulo ikhuselayo inokubangela ukwenzakala okungaphezulu kokulungileyo xa ukutyisa kakhulu isisongelo esikhulu kakhulu kwimpilo yabantu kunendlala.