Ngaba kunokwenzeka ukuPhulukana nokuPhulukana namafutha kumalungu athile omzimba?

Umxholo

• Yintoni ukuNcitshiswa kweSpot?
• Kutheni abanye abantu banokufuna ukunciphisa amafutha kwiindawo ezithile
• Ngaba kunokwenzeka ukunciphisa iSpoti?
• Ilahleka njani iFat
• Ubuninzi bezifundo buNciphisile ukunciphisa indawo
• Umahluko phakathi kokuNcitshiswa kwamafutha eSpain kunye nokuJolisa kwiToning
• Indlela yokunciphisa amanqatha kunye neendawo zeengxaki zeTone
• Ukutya kubalulekile xa uzama ukunciphisa amanqatha omzimba
• Umgca osezantsi

Phantse wonke umntu angathanda ukutshintsha amalungu athile omzimba.

Isinqe, amathanga, iimpundu neengalo ziindawo eziqhelekileyo apho abantu bathambekele ekugcineni amanqatha omzimba amaninzi.

Ukufezekisa utshintsho ngokutya kunye nokuzilolonga kuthatha ixesha kunye nomzamo, kushiya abo banqwenela ukulungiswa ngokukhawuleza bekhangela isisombululo esikhawulezayo.

Ukulahleka kwamafutha ekujoliswe kuko, okwaziwa nangokuthi "ukunciphisa indawo," luhlobo lomthambo abantu abaninzi ababuyela kuwo xa bezama ukunciphisa iindawo ezithile zemizimba yabo.

Nangona kunjalo, kukho impikiswano encinci ejikeleze le ndlela.

Eli nqaku lithatha inkangeleko eneenkcukacha kwisayensi emva kokuncitshiswa kwendawo.

Yintoni ukuNcitshiswa kweSpot?

Ithiyori yokuncitshiswa kwamabala ikhuthaziwe kwilizwe lempilo kunye nokuqina komzimba ixesha elithile. Nangona kunjalo, akukho bungqina buninzi bokuyixhasa.

Ukunciphisa indawo yoluhlobo lokuzivocavoca ekujoliswe ekutshiseni amafutha kwiindawo ezithile zomzimba.

Umzekelo wokunciphisa indawo kukusebenzisa i-triceps ukuze ulahle amanqatha amaninzi ngasemva kweengalo.

Le ithiyori yokujolisa kumalungu athile omzimba iyathandwa, ekhokelela ekubeni abantu abaninzi bajolise kuphela kwiindawo ezinengxaki, kunokusebenzisa umzimba wabo uphela.

Ukutshisa amanqatha usebenzisa le ndlela kunokuba nomtsalane ngakumbi kwabo babenobunzima bokunciphisa ubunzima kwixa elidlulileyo okanye ukusilela ukufumana iziphumo ebezifuna ukusebenzisa ezinye iindlela.

Kutheni abanye abantu banokufuna ukunciphisa amafutha kwiindawo ezithile

Kukho izizathu ezingenakubalwa zokuba kutheni abantu befuna ukunciphisa umzimba, kubandakanya ukuphucula impilo kunye nokunciphisa umngcipheko wezifo ezingapheliyo njengesifo sentliziyo kunye neswekile (,).

Abanye abantu bavame ukuthwala ubunzima obugqithisileyo, ngelixa abanye bebambelela kubunzima kwiindawo ezithile ezinje ngeempundu, amathanga okanye isisu.

Isini, ubudala, imfuza kunye nendlela yokuphila zonke zidlala indima ekuzuzeni ubunzima kunye nokuqokelelwa kweendawo ezinenkani kumanqatha omzimba.

Umzekelo, abasetyhini banepesenti ephezulu yamafutha omzimba kunamadoda kwaye bahlala begcina amanqatha amaninzi emathangeni nasezimpundu, ngakumbi ngexesha lokuzala.

Nangona kunjalo, ngexesha lokuya exesheni kunye nokuyeka ukuya exesheni, utshintsho lwehomoni lunokubangela ukuba ubunzima butshintshele kwingingqi yesisu ().

Kwelinye icala, amadoda kusenokwenzeka ukuba abeke iiponti kumanqindi abo kubomi babo bonke ().

Ukutyeba kunokubangela unxunguphalo kwaye kubangele abantu abaninzi ukuba bajonge ezinye iindlela ezilula kunokutya okanye bonyuse amanqanaba emisebenzi yabo.

Ukuncitshiswa kwamabala kuyakhuthazwa njengendlela yokunciphisa ngokukhawuleza amafutha kwiindawo ezinengxaki.

Le ndlela ibhenela kwinkolelo yokuba ukusebenza kwezihlunu kwiindawo ezinengxaki yeyona ndlela yokutshisa amanqatha kuloo ndawo ithile.

Nangona kunjalo, ukulahleka kwamafutha akusebenzi ngaloo ndlela, kwaye akukho bungqina buninzi benzululwazi obubuyisela eli bango.

Isishwankathelo Ukuncitshiswa kwamabala kuyakhuthazwa njengendlela yokunciphisa iivenkile ezityebileyo kwiindawo ezithile ngokusebenzisa imithambo ejolise kuyo.

Ngaba kunokwenzeka ukunciphisa iSpoti?

Nangona ukujolisa ekulahlekelweni kwamafutha kwiindawo ezithile zomzimba kuya kufaneleka, ithiyori yokunciphisa indawo ayiboniswanga ukuba iyasebenza zizifundo zesayensi.

Ilahleka njani iFat

Ukuqonda ukuba kutheni ukunciphisa amabala kungangasebenzi, kubalulekile ukuba uqonde indlela umzimba otshisa ngayo amanqatha.

Amafutha akwiiseli zakho afumaneka ngohlobo lwe-triglycerides, egcinwe kumafutha asetyenziswa ngumzimba ukufumana amandla.

Phambi kokuba zitshiswe ngenxa yamandla, i-triglycerides kufuneka yohlulwe yangamacandelo amancinci abizwa ngokuba ngamahala e-fatty acids kunye ne-glycerol, ekwaziyo ukungena kwigazi.

Ngexesha lokuzilolonga, iiasidi ezinamafutha asimahla kunye neglycerol esetyenziswa njengamafutha inokuvela naphina emzimbeni, hayi ngokukodwa kwindawo esetyenziswayo.

Ubuninzi bezifundo buNciphisile ukunciphisa indawo

Ngaphandle kokungahambelani nendlela umzimba otshisa ngayo amanqatha, uninzi lwezifundo lubonakalisile ukunciphisa indawo ukuba kungasebenzi.

Umzekelo, olunye uphononongo kubantu abangama-24 abagqibe kuphela imithambo ejolise esiswini iiveki ezintandathu abafumananga kuncitshiswa kwamanqatha esisu ().

Olunye uphononongo olulandele abafazi abangama-40 abatyebe kakhulu kwaye batyebe kangangeeveki ezili-12 bafumanisa ukuba uqeqesho lokunganyangeki kwesisu alunampembelelo kwilahleko yamanqatha esisu, xa kuthelekiswa nongenelelo lokutya kuphela ().

Isifundo esigxile ekusebenzeni koqeqesho lokumelana nomzimba ngaphezulu sineziphumo ezifanayo. Olu phononongo lweeveki ezili-12 lubandakanya abathathi-nxaxheba abali-104 abagqibe inkqubo yoqeqesho ebesebenzisa kuphela iingalo zabo ezingalawulekiyo.

Abaphandi bafumanise ukuba nangona ilahleko yamanqatha yenzekile, yayijolise kuwo wonke umzimba, hayi ingalo eyenziwayo (7).

Olunye uphononongo oluninzi lukhokelele kwiziphumo ezifanayo, kugqitywa ekubeni ukunciphisa indawo akusebenzi ekutshiseni amafutha kwiindawo ezithile zomzimba (, 9,).

Nangona kunjalo, inani elincinci lezifundo libe neziphumo eziphikisanayo.

Isifundo esinye kubantu abali-10 bafumanisa ukuba ukulahleka kwamafutha kwakuphezulu kwiindawo ezikufutshane nezivumelwano zemisipha ().

Olunye uphononongo lwakutsha nje kubandakanya nabasetyhini abali-16 bafumanise ukuba uqeqesho lokunganyangeki ekuhlaleni olulandelwe yimizuzu engama-30 yokuhamba ngebhayisikile kukhokelele ekunyukeni kokulahleka kwamafutha kwiindawo ezithile zomzimba ().

Nangona iziphumo ezivela kwezi zifundo ziqinisekisa uphando olongezelelweyo, bobabini babenezizathu ezinokubakho zeziphumo eziphikisanayo, kubandakanya neendlela zokulinganisa kunye nenani elincinci labathathi-nxaxheba.

Ngaphandle kwezi zifundo zangaphandle, ubungqina obuninzi benzululwazi bubonisa ukuba akunakwenzeka ukuba ulahlekelwe ngamanqatha kwindawo ethile ngokwenza elo lungu lomzimba lilodwa.

Isishwankathelo Ubungqina obuninzi besayensi bubonisa ukuba ukunciphisa indawo akusebenzi kwaye ukulahleka kweoli kunokubangela ukuba kwenziwe umzimba wonke, hayi ilungu lomzimba elisetyenziswayo.

Umahluko phakathi kokuNcitshiswa kwamafutha eSpain kunye nokuJolisa kwiToning

Nangona ukunciphisa amanqatha endaweni kunokungasebenzi ekutshiseni amanqatha kwiindawo ezithile zomzimba, ukujolisa kwiindawo ezinengxaki ngokwenza ithoni kwisisipha esingaphantsi kunokuba neziphumo eziluncedo.

Ngelixa ungenakunyula ukuba umzimba wakho uphulukana namanqatha, ungakhetha apho ufuna ukujonga ngakumbi iitoni kwaye uchazwe.

Oko kuthethiweyo, kubalulekile ukudibanisa ukujoliswa kweethoni ekujolise kuyo kunye nokusebenza kwe-cardio ukuze kutshiswe amanqatha.

Kuyinyani ukuba izihlunu ziyomelezwa kwaye zichazwe ngokwenza imithambo njengokuhamba kwesisu kunye nokugoba imisipha. Nangona kunjalo, le mithambo ayitshisi itoni yeekhalori.

Umzekelo, ukwenza okuninzi kokuzilolonga ab kuya kubangela izihlunu ezomeleleyo zesisu, kodwa ngekhe ubone inkcazo kuloo ndawo ngaphandle kokuba ulahle ubunzima bomzimba wonke.

Yiyo loo nto i-cardio, ukusebenza komzimba wonke kunye nokutya okunempilo kubalulekile ukuze ubone iziphumo.

Isishwankathelo Nangona imithambo ejolise ekujoliseni iya komeleza kwaye yakhe izihlunu, ukuze ubone inkcazo, ubunzima kufuneka buphulukane nokusebenza ngokutshisa ikhalori kunye nokutya okusempilweni.

Indlela yokunciphisa amanqatha kunye neendawo zeengxaki zeTone

Nangona ukunciphisa indawo kungangabi kokulisebenzisa kakuhle ixesha lakho, iindlela ezininzi ezisekwe kubungqina zinokukunceda ulahlekelwe ngamanqatha kunye nomzimba wakho uphela.

Umzekelo, ukusebenza ngamandla okuphezulu kunye nokuzilolonga okubandakanya umzimba uphela kubonisiwe ukuba kusebenza kakhulu ekuchitheni iipawundi ().

Eyona mithambo ilungileyo yokunciphisa amafutha ibandakanya:

• Ukuzivocavoca kweentliziyo: I-Cardio, enjengokubaleka kunye nokuhamba ngebhayisikile, isebenzisa amaqela amakhulu emisipha kwaye ibonakalisiwe ukuba iyasebenza ngokutshisa iikhalori. Inokusebenza ngakumbi ekunyibilikiseni inqatha lesisu esineenkani ().
• Uqeqesho lwexesha eliphakamileyo (HIIT): I-HIIT ibandakanya ixesha elifutshane lomsebenzi onamandla olandelwa ngokukhawuleza lixesha lokuchacha. Izifundo zibonisa ukuba i-HIIT inokusebenza ngakumbi ekutshiseni amanqatha kune-stateio state cardio ().
• Ukuzivocavoca umzimba wonke: Endaweni yokugxila kwindawo enye yomzimba, ukuzilolonga umzimba wonke njengeeburpees kubonisiwe kutshise iikhalori ezininzi kwaye kukhokelele ekulahlekelweni ngamafutha ngaphezulu kokujolisa kwimithambo yokujolisa yemisipha ().
• Ukudibanisa imithambo: Ukudibanisa uqeqesho lokunganyangeki kunye nokuzilolonga ngentliziyo kubonakalise ukuba kusebenza ngakumbi ekuchitheni iipawundi kunokujonga nje kuhlobo olunye lokuzilolonga ().

Uqeqesho oluphezulu, intshukumo yomzimba wonke kunye nokuzilolonga ngentliziyo kusebenza kakhulu ekunciphiseni ubunzima kunye nokuthambisa.

Ukuba awukwazi ukuthatha inxaxheba kwimisebenzi edweliswe apha ngasentla, zininzi ezinye iindlela zokunciphisa umzimba kunye neethoni.

Umzekelo, ukuzilolonga okunefuthe eliphantsi njengokuqubha kunye nokuhamba kubonisiwe kusebenza kakhulu ekunciphiseni ubunzima kwaye kulula ukwenza (,,).

Isishwankathelo Ukongeza uqeqesho oluphezulu kunye nokuzivocavoca kwe-cardiovascular to routine yakho kuya kubangela ukulahleka kweoli. Nangona kunjalo, ukuzilolonga okulula njengokuhamba ngokukhawuleza okanye iilaphu zokubhukuda kunokuba nakho ukusebenza.

Ukutya kubalulekile xa uzama ukunciphisa amanqatha omzimba

Ngelixa ukonyusa imisebenzi iyonke kunye nokongeza imithambo emitsha kwindlela yakho yemihla ngemihla kubalulekile ekulahlekeni kwesisindo kunye nakwimpilo yakho iyonke, ukulandela isicwangciso esifanelekileyo sokutya kubalulekile xa uzama ukuphalaza amafutha emzimbeni.

Ngapha koko, ukukhetha ukutya okungenampilo okanye ukutya kakhulu kunokukhawulezisa ukuhlehlisa wonke umsebenzi wakho onzima ejimini.

Izifundo zibonise ukuba ukuzilolonga kuphela akusebenzi ekunciphiseni ubunzima ngaphandle kokuba kwenziwe iinzame zokulawula ukutya ikhalori kunye nokwenza ukhetho lokutya okunempilo (21, 22).

Ukunciphisa umzimba kwaye ugcine ukuyeka, dibanisa ezi ngcebiso zilandelayo zokutya kunye nokuzilolonga:

• Lawula iinxalenye zakho: Ukugcina ubukhulu bezabelo kujongiwe kubalulekile xa uzama ukunciphisa umzimba. Enye indlela yokunciphisa izabelo zakho zokutya kukusebenzisa iipleyiti ezincinci okanye ukulinganisa ubungakanani bokusebenza ukuqeqesha iliso lakho ().
• Gcwalisa ifayibha: Ukutya okuphezulu kwifayibha, njengemifuno, iimbotyi, iziqhamo kunye ne-oats, kukwenza uzive uphelele kwaye kunokunciphisa ukutya kakhulu. Ukutya isaladi ene-fiber eninzi ngaphambi kokutya kwakho yindlela efanelekileyo yokuphalaza iipawundi (,).
• Ukunciphisa ukutya okucutshungulwayo kunye neswekile eyongeziweyo: Ukunciphisa ukutya okucutshungulweyo okunje ngeelekese, iitshiphusi, iikeyiki kunye nokutya okukhawulezayo yinto ekufuneka yenziwe ukunciphisa umzimba. Ukurhola iziselo ezineswekile njengesoda, ijusi kunye neziselo zezemidlalo kunokunceda (26,).
• Yitya ukutya okune-protein: Iiproteni zikunceda uzive ugcwele kwaye zinokunceda ukunciphisa ukutya kakhulu. Izifundo zibonise ukuba ukutya isidlo sakusasa esityebile kwiprotein kunokunciphisa ukutya okutyiwa imini yonke kwaye kukunciphise ubunzima bomzimba (,).

Ukulandela isicwangciso sokutya esisempilweni esibandakanya ifayibha eninzi, amafutha asempilweni kunye neeproteni kwiindawo ezilawulwayo yindlela elungileyo yokuhla.

Ngapha koko, ukuze unciphise umzimba, kubalulekile ukwenza intsilelo yekhalori iyonke. Ukutya ukutya okusempilweni, okusetyenzwe kancinci yeyona ndlela yokwenza oku.

Nangona ukutya kakhulu kusoloko kunxulunyaniswa nokutya okungenampilo okufana neekuki, iichips kunye ne-ayisi khrim, kunokwenzeka ukuba utye ukutya okunempilo okuninzi.

Kungenxa yoko le nto ukulawula ubungakanani besahlulo kunye nokuba nolwazi olusempilweni ngokulamba kwakho kunye nokugcwala kubalulekile.

Isishwankathelo Ukulandela isicwangciso sokutya esisempilweni kunye nokudala intsilelo yeekhalori kubalulekile ekunciphiseni ubunzima. Ukunciphisa ukutya okucutshungulwayo, ukutya iiprotheyini ngakumbi kunye nefayibha kunye nokuziqhelanisa nolawulo lwesahlulo zonke iindlela ezisekwe kubungqina bokunciphisa umzimba.

Umgca osezantsi

Abantu abaninzi bafuna indlela ekhawulezayo nelula yokulahla amanqatha, ngakumbi kwiindawo ezinengxaki ezinjengezinqe, isisu, iingalo namathanga.

Ukuncitshiswa kwamanqatha amachaphaza kubonisiwe kungasebenzi kwizifundo ezininzi. Ngethamsanqa, zikho ezinye iindlela eziqinisekisiweyo zokulahlekelwa ngamanqatha omzimba kwaye uzigcine.

Ngelixa uqeqesho lokuxhathisa lusenokomeleza, lwenze kunye nemisipha yethoni kwindawo ekujoliswe kuyo, ukutya okunempilo kunye nemisebenzi yokutsha kwekhalori ziyimfuneko ukutshisa amanqatha kunye nokufumana inkangeleko echaziweyo.

Ekugqibeleni, ukugxila ekusebenzeni ukuze ube sempilweni, umzimba opheleleyo onetoni kunokuba luncedo kunokuzama ukuphulukana namanqatha kwindawo ethile.

Ngokusebenza nzima kunye nokuzinikezela kuzo zombini i-gym kunye nekhitshi, unokufezekisa iinjongo zakho zokulahleka kwesisindo.