Yintoni kanye kanye iiMETs, kwaye yintoni ekufuneka uyazi ngayo?

Umxholo

• Yintoni iMET?
• Zibalwa njani iiMET?
• Imizekelo yee-MET zemisebenzi eyahlukeneyo
• Yintoni injongo elungileyo yokudubula nge-METs?
• Luphi unxibelelwano phakathi kwe-METs kunye neekhalori?
• Umgca wezantsi

Mhlawumbi uyazi ukuba umzimba wakho utshisa amandla ngalo lonke ixesha, nokuba wenza ntoni.

Kodwa ngaba wakha wazibuza ukuba ungakanani amandla owatshisayo ebudeni bemini, okanye xa uzifaka kwizikhuseli zexesha elikhulu, njengokubaleka okanye ukuphakamisa iintsimbi?

Enye indlela yokubala inkcitho yamandla omzimba wakho inokulingana kwemetabolism, ekwabizwa ngokuba zii-METs. Unokubona ii-MET zidweliswe kwizixhobo zomthambo okanye zikhankanywe ngabaqeqeshi bakho ukukunceda ukulinganisa umsebenzi wakho womzimba.

Kule nqaku, siza kujonga ngakumbi indlela ii-MET zisebenza ngayo, indlela yokuzibala, kunye nendlela yokuzisebenzisa ukukunceda ufikelele kwiinjongo zakho zokuqina.

Yintoni iMET?

I-MET ngumyinge wenqanaba lakho lokusebenza lokulinganisa umzimba ngokunxulumene nomgangatho wokuphumla komzimba. Izinga leMetabolic linqanaba lamandla asetyenzisiweyo kwiyunithi yexesha. Yindlela enye yokuchaza ubungakanani bomthambo okanye womsebenzi.

Enye i-MET ngamandla owachitha uhleli uphumlile-ukuphumla kwakho okanye inqanaba lokunciphisa umzimba. Ke, umsebenzi onexabiso le-MET eli-4 uthetha ukuba usebenzisa amandla amane kunokuba ubuya kuba uhleli.

Ukuyibeka ngendlela eyiyo, ukuhamba ngokukhawuleza kwii-3 okanye ii-4 zeekhilomitha ngeyure kunexabiso le-4 METs. Intambo yokutsiba, owona msebenzi unamandla ngakumbi, inexabiso le-MET eyi-12.3.

• I-METs = ukufana kwemetabolism.
• Enye i-MET ichazwa njengamandla owasebenzisayo xa uphumla okanye uhleli uzolile.
• Umsebenzi onexabiso lee-METs ezi-4 kuthetha ukuba usebenzisa amandla aphindwe kane kunokuba ubuya kuba uhleli ngxi.

Zibalwa njani iiMET?

Ukuqonda ngcono ii-MET, kuyanceda ukwazi okuncinci malunga nokuba umzimba wakho uwasebenzisa njani amandla.

Iiseli kwimisipha yakho zisebenzisa ioksijini ukunceda ukudala amandla afunekayo okuhambisa izihlunu zakho. I-MET enye imalunga ne-3.5 milliliters yeoksijini edliwe ngekhilogram (kg) yobunzima bomzimba ngomzuzu.

Umzekelo, ukuba unobunzima obuziikhilogram ezili-160 (72.5 kg), udla malunga neemililitha ezingama-254 zeoksijini ngomzuzu ngelixa uphumlileyo (72.5 kg x 3.5 mL).

Inkcitho yamandla inokwahluka kumntu kumntu ngokwemiba eliqela, kubandakanya ubudala bakho kunye nenqanaba lokuqina. Umzekelo, iimbaleki eselula eyenza umthambo yonke imihla ayizukufuna ukusebenzisa amandla alinganayo ngexesha lokuhamba ngokukhawuleza njengomntu okhulileyo, ohleliyo.

Uninzi lwabantu abadala abasempilweni, amaxabiso e-MET anokuba luncedo ekucwangciseni irejimeni yokuzivocavoca, okanye ubuncinci ukulinganisa ukuba uphuma kangakanani kwinkqubo yakho yokuzilolonga.

I-MET enye imalunga ne-3.5 milliliters yeoksijini edliwe ngekhilogram ubunzima bomzimba ngomzuzu.

Imizekelo yee-MET zemisebenzi eyahlukeneyo

Abaphandi abaye bajonga ukusetyenziswa kweoksijini kwiimisipha zabantu abenza imisebenzi eyahlukeneyo baye bakwazi ukunika ixabiso le-MET kule mi sebenzi. La maxabiso asekwe kumntu onobunzima be-70 kg, okanye i-154 lbs.

Le tshathi ibonelela ngexabiso le-MET malunga nokukhanya, ukumodareyitha kunye namandla omsebenzi.

Yintoni injongo elungileyo yokudubula nge-METs?

Umbutho wentliziyo yaseMelika ucebisa ubuncinci imizuzu eyi-150 yokuzivocavoca ngamandla i-aerobic veki nganye kwimpilo efanelekileyo yentliziyo. Oko kulingana nemizuzu engama-500 ye-MET ngeveki, ngokwe.

Ufikelela njani kwezo njongo- nokuba kukubaleka, ukunyuka intaba, ukuqeqesha ubunzima, okanye nawuphina omnye umsebenzi-akubalulekanga kangako kunokuzama nje ezo njongo.

Luphi unxibelelwano phakathi kwe-METs kunye neekhalori?

Unokuqhelana ngakumbi neekhalori kunee-METs, ngakumbi ukuba ubeka ingqalelo kwiikhalori ozisebenzisayo kunye nokutshisa usuku ngalunye.

Into osenokuba uyazi kukuba oksijini oyisebenzisa kakhulu, kokukhona usitsha iikhalori. Into ongayaziyo kukuba kuya kufuneka utshise malunga ne-3,500 yeekhalori ukuze unciphise iponti yobunzima bomzimba.

Oko kuthetha ukuba ukunciphisa ikhalori yakho yemihla ngemihla ngeekhalori ezingama-500 okanye ukutshisa iikhalori ezingaphezulu kwama-500 ngosuku ngalunye kunokuba ungadla, unokukwazi ukulahla iponti ngeveki.

Ke, ukuba uyazi ixabiso leMET lomsebenzi othile, ungafumanisa ukuba zingaphi iikhalori ozitshisayo? Ewe unokuza noqikelelo olusondeleyo.

Ifomula oza kuyisebenzisa yile: I-METs x 3.5 x (ubunzima bomzimba wakho ngokweekhilogram) / 200 = iikhalori ezitshisiweyo ngomzuzu.

Umzekelo, uthi unobunzima obuziikhilogram ezili-160 (malunga nama-73 kg) kwaye udlala intenetya engatshatanga, enexabiso le-MET eli-8.

Ifomula iya kusebenza ngolu hlobo lulandelayo: 8 x 3.5 x 73/200 = 10.2 calories ngomzuzu. Ukuba udlala intenetya kangangeyure, uya kutshisa malunga nama-613 eekhalori.

Ungachaza nokuba ukuzilolonga kwe-tennis kulingana ne-480 MET imizuzu (ii-8 MET x 60).

Umgca wezantsi

I-MET yindlela yokulinganisa inkcitho yomzimba wakho yamandla. Ukuphakama kwexabiso le-MET lomsebenzi othile, kokukhona amandla akho kwezihlunu aya kufuna ukuchitha ukuze enze loo msebenzi.

Ukwazi ixabiso le-MET lomsebenzi kunokuba luncedo ekubaleni ukuba zingaphi iikhalori ozitshisayo ngexesha lokuzilolonga.

Ukujolisa ubuncinci kwimizuzu ye-500 MET ngeveki yinjongo elungileyo yempilo efanelekileyo yentliziyo. Ufikelela njani kolo sukelo kuxhomekeke kuwe.

Unokwenza umthambo ophakathi, njengokuhamba ngokukhawuleza, ngaphezulu kwexesha elide. Okanye unokwenza umsebenzi onamandla ngakumbi, njengokubaleka, ixesha elifutshane.