Umsebenzi womzimba utshisa iiCalori ezimbalwa kunoko unokucinga, utsho uPhando olutsha

Umxholo

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Ubulumko obuqhelekileyo (kunye ne-smartwatch yakho) bacebisa ukuba ukusebenza kuya kukunceda utshise iikhalori ezimbalwa. Kodwa uphando olutsha lubonisa ukuba ayisiyiyo ngqoukuba ilula.

Uphononongo olupapashwe kwi Ibhayoloji yangoku ifumanise ukuba, ukuba uyazilolonga, umzimba wakho ungatshisa iikhalori ezimbalwa ngexesha lonke losuku kunokuba bekulindelekile- ngakumbi, malunga neepesenti ezingama-28 ngaphantsi.

Ufuna ezinye iinkcukacha? Kulungile.

Kolu phando, abaphandi bahlalutya idatha ukusuka kubantu abadala abayi-1,754, bejonga ngokuthe ngqo ukuba zingaphi iikhalori abazitshisileyo kwisiseko (aka inkcitho yamandla asisiseko okanye umyinge we-metabolic metabolic, leyo, inani leekhalori umzimba wakho kufuneka usebenze ngokulula) kwaye zingaphi iikhalori ayetshisa imini yonke. Abaphandi emva koko bakhuphe umlinganiso wabo osisiseko we-metabolic kwiikhalori zabo zonke ezitshisiweyo, kwaye bafumanisa ukuba zingaphi iikhalori abantu abazitshisileyo kwimithambo kunye nokusebenza ngokubanzi (njengokuhamba, ukusebenza, njl. Eli nani ke lalithelekiswa nenani leekhalori ezenziwa ngabantu ngokwethiyori bekufanele ukuba batshisile (ngokweefomula eziqhelekileyo ezamkelweyo zotshiso lweekhalori eziqikelelweyo) ngokusekwe kwinkcitho yamandla esisiseko kwaye yeyiphi imisebenzi kunye nokusebenza abakwenzileyo ngala mhla. (Idibeneyo: Yintoni ekufuneka uyiqonde malunga nokuzivocavoca kunye neCalorie-Burn)

Ngelixa wonke umntu esetabolism kunye nobuchule bokutshisa ikhalori bohluke kancinane, abaphandi bafumanise ukuba, iyonke, malunga neepesenti ezingama-72 kuphela zeekhalori ezitshiswe ngabantu kwimithambo kunye nomsebenzi oqhelekileyo otolikwe kwiikhalori ezingaphezulu ezitshisiweyo ngalo mhla. Ayikuko ukuba ukusebenza kwabo "khange kubalwe" kodwa kunoko, imizimba yabo "ibuyekeze" iinzame zokuzilolonga ngokunciphisa inkcitho yabo yamandla xa bengasebenzi, ngenxa yoko batshisa iikhalori ezimbalwa. (I-FYI, ubuncinci imizuzu ye-30 yokuzivocavoca umzimba okuphakathi ngosuku kunconywa kumntu omdala, ngokutsho kweKliniki yaseMayo.)

Umzekelo, masithi inkcitho yakho yamandla asisiseko imalunga ne-1,400 yeekhalori / ngosuku, utshisa malunga neekhalori ezingama-300 kwimizuzu engama-30, kwaye utshisa ii-calories ezingama-700 ezongezelelweyo esenza eminye imisebenzi eyahlukeneyo yosuku, njengokupheka, ukucoca, ukuhamba , kunye nokusebenza. Ngokweziphumo zabaphandi, nangona kunjalo, ithiyori, bekufanele ukuba utshise ii-calories ezingama-2 400 zizonke ngosuku, kusenokwenzeka ukuba utshise iikhalori ezili-1,728 kuphela - ipesenti engama-72 yetotali eqikelelweyo.

Kutheni le nto inokwenzeka, nangona kunjalo? Kubonakala ukuba oku kunokuba sisimo esishiyekileyo somzimba esivela kwiintsuku zethu zangaphambili ze-wayyyy- kwaye konke oko kusegameni lokugcina amandla. "Kuyacaca ukuba, loo mbuyekezo ngeyenzelwe ookhokho bethu kuba inciphise amandla okutya kwaye yanciphisa ixesha elifunekayo lokutya, izibonelelo zazo zinokubandakanya ukunciphisa ukubekeka kwingcwangu," babhala abaphandi. Kwaye ayisiyiyo nje into ebantwini. Bobabini abantu kunye nezilwanyana banokuphendula kumandla amakhulu athe achithwa kwimisebenzi kwixesha elide ngokunciphisa amandla achithwe kwezinye iinkqubo, babhala.

Abaphandi baye bafumanisa ukuba ukubunjwa komzimba womntu (umlinganiselo wamafutha omzimba ukuya kwizicubu ezinamafutha) wadlala indima, nayo. Kubantu abanezixa eziphezulu zamafutha omzimba, imizimba yabo yayinokwenzeka ukuba "ibuyekeze" ukugcina amandla kunye nokutshisa iikhalori ezimbalwa ekupheleni kosuku xa kuthelekiswa namanqanaba aphantsi omzimba - kwezinye iimeko, ukuya kuma-50 ekhulwini ngaphantsi. Abaphandi baqaphela ukuba akucaci ukuba yintoni unobangela kunye nesiphumo: Nokuba abantu badla ngokutyeba ngokuba imizimba yabo ingcono "yokuhlawulela amandla" okanye imizimba yabo ibe ngcono "ababuyekezi bamandla" kuba banamafutha omzimba.

Yonke loo nto izijekulo ngokubanzi> Kuninzi ukuthatha ukuba uzama ukunciphisa umzimba okanye ukubala iikhalori ezitshisiweyo ngesinye isizathu (njengokuqeqesha ukhuphiswano okanye ugqatso), kodwa kukho izinto ezimbalwa ezibalulekileyo ekufuneka uzigcine engqondweni. Enye kukuba usatshisa iikhalori xa usebenza - kwaye ngokuqinisekileyo ngaphezu kokuba ubungasebenzi imini yonke, utsho uAlbert Matheny, R.D., umseki weSoHo Strength Lab, Promix Nutrition, kunye ne-ARENA. Nangona isenokungabi ngokuchanekileyo njengoko kubonisiwe kumboniso wetreadmill yakho, usaphuma phambili ngokuphucula impilo yakho, ngakumbi ukuba udibanisa imisebenzi yakho yesiqhelo kunye nokutya okusempilweni.

UJim Pivarnik, Ph.D., unjingalwazi we-kinesiology kwiYunivesithi yaseMichigan State, uthi: Ngamanye amagama, ukuzilolonga kunokunceda ukunciphisa umngcipheko weemeko zempilo ezinzulu ezifana nesifo sentliziyo, uhlobo lwesibini lweswekile, kunye neentlobo ezithile zomhlaza. Ukungayichazanga kunokukunceda ukomeleza amathambo kunye nezihlunu (ezinceda ukuthintela ukwenzakala), ukunciphisa umngcipheko woxinzelelo, kunye nokwandisa amathuba okuba uphile ixesha elide. (Idibeneyo: IziBonelelo eziPhambili zeNgqondo kunye neMizimba yokuSebenza)

Ewe kunjalo, iyavakala into yokuba uyafuna ukwandisa into ophuma kuyo ekusebenzeni kwakho. Ukuba ukutshiswa kwekhalori kunye nokuncipha kwesisindo kuyinjongo yakho, luluvo oluhle ukugxila kwimithambo esebenzisa amaqela amakhulu izihlunu, utshilo uMatheny. "Naliphi na ixesha unokuxhasa ubunzima bomzimba wakho, ungahlali kumatshini, kwaye ube neentshukumo ezininzi ezidibeneyo zilungile," utsho. Singasathethi ke, isihlunu sitshisa iikhalori ezininzi xa siphumla kunamanqatha, ngoko ngokwakha izihlunu ezininzi, ubeka umzimba wakho ukuba utshise iikhalori ezininzi nangona ungenzi nto (nangona kungacacanga ukuba ingadibana njani nale nto yembuyekezo yamandla. ).

Ngokukodwa, uMatheny ucebisa ngokwenza uqeqesho lwe-HIIT, olusebenzayo ngokwenene ukuba ukuphuma kwekhalori yinjongo yakho, utshilo. Ukuzivocavoca kwe-HIIT kunokubangela into ebizwa ngokuba yi-"afterburn effect" okanye ukusetyenziswa kwe-oksijini emva kokuzivocavoca (EPOC), ethi umzimba wakho uyaqhubeka nokutshisa iikhalori emva kokuzivocavoca okukhulu (okufana ne-HIIT) njengoko uzama ukubuyela kwisiseko. .

Ukuzivocavoca kunokuba nefuthe elingathanga ngqo kwiinjongo zakho zokulahleka kobunzima, utshilo u-Audra Wilson, MS, RD, ugqirha otya ukutya okwexeshana kwiZiko leMetabolic lezeMpilo kunye neZiko loPhando lokuThoba uMzimba kwiSibhedlele iDelnor. "Inokunyusa imeko yakho, enokuthi ngamanye amaxesha ibe luncedo kubantu abaqhele ukutya ukuze bajamelane noxinzelelo okanye imeko yeemvakalelo," ucacisa. "Ingaphucula umgangatho wokulala, okuthetha ukuba awunakufikelela kukutya okongeziweyo ukuzama ukunyusa amandla akho."

UWilson ukwagxininisa ukubaluleka kokwenza "utshintsho olupheleleyo lwendlela yokuphila" ukutya okunempilo kunye nokuzilolonga rhoqo ukuze unciphise umzimba - kwaye, okona kubaluleke kakhulu, impilo yonke. “Ezi zinto zimbini zihamba kunye,” utshilo.

Ngelixa ungatshisa iikhalori ezimbalwa ekupheleni kokuzilolonga kunokuba ucinga, ukuhlala ixesha elide kusebenza njengeyona mivuzo ilungileyo- engqondweni nasemzimbeni wakho.

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