Ngaba ngenene kunzima ukuthoba ubunzima xa umfutshane?

Umxholo

• Inyani okanye iNtsomi: Kunzima kubafazi abaFutshane ukuba banciphise ubunzima
• Kodwa yima, Akunjalo Oko Ilula!
• Iingcebiso zelahleko yobunzima kuBantu abaFutshane
• Uphengululo lwe

Ukulahlekelwa ubunzima kunzima. Kodwa kunzima kwabanye abantu ngakumbi kunabanye ngenxa yezinto ezahlukeneyo: ubudala, inqanaba lomsebenzi, iihomoni, ubunzima bokuqala, iipatheni zokulala, kunye no-ewe-ubude. (FYI, nantsi into ebangela ukuba ubuthongo bube yeyona nto ibalulekileyo kumzimba ongcono.)

Ukhe weva ukuba kunzima ngakumbi kubantu abafutshane ukuba banciphise umzimba. Kwaye ukuba ukwicala elifutshane, mhlawumbi ukhe wazibonela oku. Kodwa ngaba kunjalo ngokwenene nzima okanye kubonakala kunjalo kuba kwakhona, ukunciphisa umzimba AKUKHO lula? Kwaye ukuba kunjalo, kutheni ?! Sithethile neengcali zokunciphisa umzimba ukuphanda.

Inyani okanye iNtsomi: Kunzima kubafazi abaFutshane ukuba banciphise ubunzima

Ke, masikhuphe oku endleleni: "Uxolo ukuyithetha, kodwa kuyinyani ukuba abafazi abafutshane kufuneka batye iikhalori ezimbalwa ukuze banciphise umzimba kunabahlobo abade ukuba zonke ezinye izinto ziyalingana," utshilo uLuiza Petre, MD, ibhodi- I-cardiologist eqinisekisiweyo ejongene nokulahleka kwesisindo. Ngamanye amagama, inyani ebuhlungu yeyokuba nokuba unenqanaba elifanayo lomsebenzi kunye nenqanaba elifanayo lempilo ngokubanzi, umhlobo wakho omde uya kuba nakho ukutya ngakumbi kwaye alahle ubunzima obungaphezu kwakho, umntu omfutshane, onako. Kwaye ngenxa yokuba kufuneka utye iikhalori ezimbalwa ukuze ubone iziphumo zokunciphisa umzimba (okanye ukugcina ubunzima bakho), inokuziva ~ kakhulu ~ kunzima, utsho.

Isizathu sokuba oku kuyinyani silula: "Okukhona unesihlunu esithe xaxe, kokukhona imetabolism yakho isebenza ngokukhawuleza. Abantu abade banemisipha emininzi kuba bazalwa benayo ngenxa nje yokuphakama," ucacisa uShari Portnoy, ingcali yezidlo ebhalisiweyo . Ubunzima bakho bezihlunu ezibhityileyo bunefuthe kwireyithi yakho ye-basal metabolic (BMR), emisela ukuba zingaphi iikhalori ezitshiswa ngumzimba wakho xa uphumle. Okukhona unesihlunu esithe nkqi, kokukhona iya kuba phezulu i-BMR yakho, kwaye kokukhona unokutya ngakumbi. Ewe, inqanaba lomsebenzi lidlala indima apha, nayo, kodwa iphakamileyo i-BMR yakho, ngumsebenzi omncinci ekufuneka uwenze ukuphendula ngeekhalori ezongezelelweyo ezityiweyo.

UPortnoy uthi kumava akhe, abantu abafutshane yenza bathande ukuba nexesha elinzima lokulahlekelwa ubunzima ngokubanzi. "Ubunzima obuncinci oqala ngabo, kunzima ukulahlekelwa. Kuya kuba lula kumntu we-200-pounds ukunciphisa umzimba kunomntu we-100-pounds." Esi sisizathu sinye sokuba kuthatha ixesha elide ukuphulukana nezo pounds zokugqibela ezi-5 kunokuba zenze ukuphulukana neepounds ezi-5 ekuqaleni kohambo lokunciphisa ubunzima.

Ngaphezu koko, “amabhinqa amafutshane azama ukugcina ubunzima bawo adla ngokuzifumana ekunye namaqabane okutya angafanelekanga,” utshilo uGqr. Petre. Umzekelo, ukuba u-5'3 kwaye u-5'9 umhlobo wakho osenyongweni ufuna ukwabelana ngeqhekeza ledyikeyisi, ezo calories zingakuthintela ekunqobeni ukusilela kweekhalori kufuneka unciphise umzimba, ngelixa ungachaphazeli Iinjongo zokuphulukana nobunzima bomhlobo. Womp womp.

Kodwa yima, Akunjalo Oko Ilula!

Ke ewe-abantu abafutshane kufuneka batye kancinci kunabantu abade ukunciphisa umzimba nje. Kodwa ukuphakama ayisiyiyo kuphela into emisela ukuba zingaphi iikhalori ozitshisayo ngosuku. Imikhwa yokulala, i-genetics, impilo ye-hormonal, ukuzivocavoca, imbali yokutya, kunye nokuzivocavoca kudlala indima apha, uthi uDkt Petre.

“Akulula njengokutsho ukuba ubude buhlala bungcono kunobufutshane xa kufikwa ekulahlekeni kobunzima,” utshilo uRachel Daniels, isazi sokutya esibhalisiweyo kunye nomlawuli omkhulu wezondlo kwiVirtual Health Partners. "Kusenokubakho ixesha apho umntu omfutshane kungafuneki ukuba atye ngaphantsi komntu omde ukuze anciphise umzimba-kuba ubude buyinto enye kuphela kwi-equation," utsho. Umzekelo, ukuba umntu omfutshane unepesenti ephezulu yobunzima bomzimba, baya kuthi ke badle inani elifanayo leekhalori njengomntu omde onobunzima obuncinci kwaye anciphise umzimba kwinqanaba elifanayo, uyacacisa.

Enye yeendlela eziphambili onokuthi uyonyuse imetabolism yakho kukuzilolonga, kwaye le yindawo apho abantu abafutshane banokufumana ithuba. "Umntu omncinci unemfuno esezantsi zekhalori, kodwa angatshisa nangaphezulu komntu omde ngokukhawuleza enze umthambo ofanayo, utshilo uTracy Lockwood Beckerman, ingcali yezokudla ebhalisiweyo kwindlu eBetches Media. "Umzekelo, ukuba umntu omfutshane uhamba imayile, kufuneka babeke umsebenzi omninzi kunye namanyathelo okuhamba kule mile, ngelixa umntu omde ethatha amanyathelo ambalwa kwaye kungafuneki asebenze nzima."

Iingcebiso zelahleko yobunzima kuBantu abaFutshane

Kwicala elifutshane kwaye ungaziboni iziphumo zokuphulukana nomzimba emva kwakho? Nantsi into enokuzama ukuyisombulula.

Phakamisa iintsimbi. "Ukuba mfutshane, kuya kunceda ukwenza uqeqesho lwamandla kunye nokuphuhlisa ubunzima be-muscle njengoko unako, obuya kutshisa iikhalori ezininzi," kusho uDkt Petre. (Awuqinisekanga ukuba ungaqalisa njani? Nanku umthambo wemizuzu engama-30 wokuphakamisa iintsimbi okwandisa ixesha lakho lokuphumla.)

Layisha imiqondiso yendlala. "Nangona umntu omfutshane engafanelekanga ukuba angatya ngokungathi ngumntu omde, nabo akufuneki balambe," utshilo u-Beckerman-nangona inqanaba lomsebenzi lidlala indima ekuthandeni ukutya. "Umzimba wakho uyayazi into oyifunayo, ke uyithembe!" (Ukwenza ukutya okunenkathalo kuyinxalenye yokutya kwakho kunokuba luncedo olukhulu xa kufikwa ekunxibelelaneni nendlala yakho.)

Ballpark iimfuno zakho zekhalori. Bala iimfuno zakho ikhalori kunye calculator online apho ungangenisa ubude bakho, ubunzima, kunye nenqanaba lomsebenzi, icebisa Beckerman. Ewe kunjalo, akunyanzelekanga ukuba unamathele kwinjongo yekhalori *echanekileyo* isibali esitshicayo, kodwa sinokukunceda ufumane umbono onesidima malunga nokuba kufuneka utye kangakanani na ukuba ufuna ukunciphisa umzimba okanye ukugcina ubunzima bakho. . (Ngakumbi malunga nendlela yokwenza oko apha: Ngokuchanekileyo Indlela yokuSika iiCalories ukuze unciphise ubunzima ngokuKhuselekileyo)

Thetha nengcali. Thetha nomntu obhalisiweyo wezokutya okanye ingcali yezempilo ngaphambi kokuba uzithelekise nomhlobo wakho onemilenze emide obonakala ekwazi ukukhupha ezo khilogram zi-5 ngokukhawuleza,” ucebisa uDaniels. Abayi kuba nakho ukunceda ukubeka izinto ngendlela efanelekileyo, kodwa banokuba neziphakamiso malunga nokuba ungayenza njani eyona BMR yakho.

Uphengululo lwe