Aya phi amanqatha xa unciphisa umzimba?

Umxholo

• Isebenza njani ilahleko
• Ukutya kunye nokuzilolonga kubalulekile
• Iya phi?
• IiByproduct zelahleko yamafutha
• Ulahla phi amanqatha kuqala?
• Kutheni le nto kunzima kakhulu ukunciphisa ubunzima?
• Umda wexesha lokulahleka kwamafutha
• Umgca wezantsi

Ngenxa yokuba ukutyeba yenye yezona zinto zixhalabisayo kwezempilo yoluntu kwihlabathi liphela, abantu abaninzi bajonge ukuphulukana namanqatha.

Okwangoku, kukho ukudideka okuninzi malunga nenkqubo yelahleko yamafutha.

Eli nqaku liphonononga okwenzekayo kumanqatha xa unciphisa umzimba.

Isebenza njani ilahleko

Amandla agqithisileyo asetyenzisiweyo- ngesiqhelo iikhalori ezivela kumafutha okanye kwiikhabhoh - zigcinwa kwiiseli ezinamanqatha ngendlela ye-triglycerides. Yile ndlela umzimba wakho ugcina ngayo amandla kwiimfuno ezizayo. Ixesha elingaphezulu, amandla agqithisileyo akhokelela kwintsalela enamafutha enokuchaphazela ukumila komzimba kunye nempilo.

Ukukhuthaza ukunciphisa umzimba, kufuneka usebenzise iikhalori ezimbalwa kunokuba utshise. Oku kubhekiswa njengentsilelo yeekhalori (,).

Nangona iyahluka ukusuka komnye umntu ukuya komnye, yonke imihla intsilelo yeekhalori ezingama-500 yindawo elungileyo ukuqala ukubona ilahleko ebonakalayo ().

Ngokugcina intsilelo yekhalori engaguquguqukiyo, amafutha ayakhutshwa kwiiseli ezinamafutha aze asiwe koomatshini abenza amandla beeseli emzimbeni wakho obizwa ngokuba yimitochondria. Apha, amanqatha aphulwe luthotho lweenkqubo zokuvelisa amandla.

Ukuba intsilelo yekhalori iyaqhubeka, ukugcinwa kwamafutha emzimbeni wakho kuya kuqhubeka nokusetyenziswa njengamandla, kukhokelela ekunciphiseni kwamafutha omzimba.

Ixesha elingaphezulu, ukusilela kwekhalori okungaguquguqukiyo kukhulula amanqatha kwiiseli ezinamanqatha, emva koko ziguqulwe zibe ngamandla okunyusa umzimba wakho. Njengoko le nkqubo iqhubeka, iivenkile ezinamafutha omzimba ziyancitshiswa, zikhokelela kutshintsho ekubunjweni komzimba.

Ukutya kunye nokuzilolonga kubalulekile

Abona baphambili bokukhuthaza ukulahleka kwamafutha kukutya kunye nokuzilolonga.

Ukusilela kwekhalori okwaneleyo kubangela ukuba kukhutshwe amafutha kwiiseli ezinamafutha kwaye zisetyenziswe njengamandla.

Ukuzivocavoca kuyayandisa le nkqubo ngokwandisa ukuhamba kwegazi kwezihlunu kunye neeseli ezinamafutha, ukukhulula amafutha ukuba asetyenziselwe amandla kwiiseli zemisipha ngesantya esikhawulezayo kunye nenkcitho yamandla eyandayo ().

Ukukhuthaza ukwehla kobunzima, iAmerican College of Sports Medicine icebisa ubuncinci bemizuzu eyi-150-250 yokuzivocavoca ngamandla ngeveki, ilingana nemizuzu engama-30-50 yokuzilolonga iintsuku ezi-5 ngeveki ().

Ukufumana isibonelelo esiphezulu, lo msebenzi kufuneka ube yindibaniselwano yoqeqesho lokumelana nokugcina okanye ukwandisa ubunzima bemisipha kunye nokuzivocavoca i-aerobic ukonyusa ikhalori ().

Ukuziqhelanisa noqeqesho oluqhelekileyo kubandakanya ukuphakamisa iintsimbi, ukuzilolonga umzimba, kunye neebhendi zokumelana, ngelixa imizekelo yokuzivocavoca i-aerobic isebenza, ukuhamba ngebhayisikile, okanye ukusebenzisa umatshini we-elliptical.

Xa isithintelo sekhalori kunye nokutya okuxineneyo okunesondlo kubhangqiwe kunye nerejimeni efanelekileyo yokuzivocavoca, ukulahleka kwamafutha kunokwenzeka ukuba kwenzeke, ngokuchasene nokusebenzisa ukutya okanye ukwenza umthambo kuphela ().

Ngezona ziphumo zihle, cinga ukufuna uncedo kwidayiti ebhalisiweyo yesikhokelo sokutya kunye nomqeqeshi oqinisekisiweyo wokwenza umthambo.

Ukutya kunye nokuzilolonga kusebenza njengeyona nto inegalelo ekuphulukaneni namanqatha. Ukutya okunesondlo okubonelela ngokusilela kweekhalori ezifanelekileyo kunye nokuzilolonga ngokwaneleyo yindlela yokufumana ilahleko ezinzileyo.

Iya phi?

Njengoko inkqubo yokulahleka kwamafutha iqhubeka, iiseli ezinamafutha zincipha kakhulu kubungakanani, zikhokelela kutshintsho olubonakalayo kulwakhiwo lomzimba.

IiByproduct zelahleko yamafutha

Xa amanqatha omzimba aqhekezwa ukuze afumane amandla ngokusebenzisa iinkqubo ezintsonkothileyo ngaphakathi kweeseli zakho, kukhutshwa iimveliso ezimbini eziphambili- icarbon dioxide kunye namanzi.

Icarbon dioxide ikhutshwa xa kuphefumla, kwaye amanzi alahlwa ngomchamo, ukubila, okanye umoya ophefumileyo. Ukulahlwa kwezi mveliso kuphakanyiswe kakhulu ngexesha lokuzilolonga ngenxa yokuphefumla kunye nokubila (,).

Ulahla phi amanqatha kuqala?

Ngokwesiqhelo, abantu banqwenela ukuncipha esiswini, esinqeni, emathangeni, nasezimpundwini.

Ngelixa ukunciphisa indawo, okanye ukunciphisa umzimba kwindawo ethile, kungakhange kuboniswe kusebenza, abanye abantu bathambekele ekunciphiseni ubunzima kwiindawo ezithile ngokukhawuleza kunabanye (,).

Oko kwathethi, izinto zofuzo kunye nendlela yokuphila zidlala indima ebalulekileyo ekusasazeni amafutha emzimbeni (,).

Ngaphezu koko, ukuba unembali yokulahleka kwesisindo kunye nokufumana kwakhona, amanqatha omzimba anokusasaza ngokwahlukileyo ngenxa yotshintsho kwiiseli ezinamafutha ngokuhamba kwexesha ().

Kutheni le nto kunzima kakhulu ukunciphisa ubunzima?

Xa usitya ngaphezu kokuba umzimba wakho unokutsha, iiseli ezinamanqatha zonyuka ngobukhulu kunye nenani ().

Xa uphulukana namanqatha, iiseli ezifanayo zinokuncipha ngobungakanani, nangona inani lazo lihlala ngokufanayo. Ke, esona sizathu siphambili sotshintsho kubume bomzimba bubungakanani obuncitshisiweyo- hayi inani - leeseli ezinamanqatha ().

Oku kukwathetha ukuba xa unciphisa umzimba, iiseli ezinamanqatha zihlala zikhona, kwaye ukuba iinzame azenziwanga zokugcina ilahleko lobunzima, zinokuphinda zikhule ngobukhulu kwakhona. Olunye uphononongo lubonisa ukuba esi inokuba sesinye sezizathu zokuba ukugcina ubunzima bomzimba kunzima kakhulu kubantu abaninzi (,, 16).

Ngexesha lokulahleka kobunzima, iiseli ezinamanqatha ziyancipha ngobungakanani njengoko imixholo yazo isetyenziselwa amandla, nangona amanani abo ehlala engatshintshanga. Ii-Byproduct zokulahleka kwamafutha kubandakanya i-carbon dioxide kunye namanzi, akhutshwa ngokuphefumla, ukuchama kunye nokubila.

Umda wexesha lokulahleka kwamafutha

Kuxhomekeke kubunzima obungakanani ojolise ekuphulukaneni nabo, ubude bohambo lwakho lokulahleka kwamafutha bunokwahluka kakhulu.

Ukwehla kobunzima ngokukhawuleza kunxulunyaniswe neziphumo ebezingalunganga ezininzi, ezinje ngokunqongophala kwemicronutrient, intloko ebuhlungu, ukudinwa, ukuphulukana nezihlunu, kunye nokuhamba gwenxa kokuya exesheni.

Kananjalo, uninzi lukhuthaza ukunciphisa, ngokuthe chu inqanaba lokulahleka kwesisindo ngenxa yolindelo lokuba luzinzile ngakumbi kwaye lunokuthintela ukubuyisa kwakhona. Nangona kunjalo, ulwazi olulinganiselweyo luyafumaneka (,,).

Oko kwathiwa, ukuba unexabiso elibalulekileyo lokulahleka, indlela ekhawulezileyo inokuqinisekiswa, ngelixa indlela ethe chu inokuthi ifaneleke ngakumbi kwabo banamafutha amancinci ukuba baphulukane nawo.

Izinga elilindelweyo lokwehla kobunzima liyahluka ngendlela enoburharha kwinkqubo yokunciphisa umzimba.

Kulabo banesisindo sokutyeba kakhulu okanye ukutyeba kakhulu, ukwehla kobunzima be-5-10% yobunzima bakho bomzimba ukuqala kwiinyanga ezi-6 zokuqala kunokwenzeka ngongenelelo lwendlela yokuphila ebanzi kubandakanya ukutya, imisebenzi yomzimba, kunye neendlela zokuziphatha ().

Ezinye izinto zichaphazela ukwehla kobunzima, ezinje ngesini, ubudala, ubungakanani bentsilelo yakho, kunye nomgangatho wokulala. Kwakhona, amayeza athile anokuchaphazela ubunzima bakho. Ke, kuyacetyiswa ukuba uqhagamshelane nomboneleli wakho wezempilo ngaphambi kokuba uqalise irejimeni yokulahleka kwamafutha (,,).

Nje ukuba ufikelele kubunzima bomzimba wakho, ikhalori oyityayo unokuyilungisa ukuze ugcine ubunzima bakho. Khawukhumbule nje, kubalulekile ukuqhubeka nokuzilolonga rhoqo kunye nokutya ukutya okunesondlo, okunesondlo ukuthintela ukubuyisa kwakhona kunye nokukhuthaza impilo iyonke.

Amaxesha okulahleka kwamafutha ayahluka ngokwahlukeneyo. Ngelixa ukuthoba umzimba ngokuthe ngcembe kunokuba kufanelekile kwabanye, abo banobunzima obuninzi bokulahleka banokuxhamla kumanqanaba akhawulezayo okunciphisa umzimba.Eminye imiba echaphazela ukwehla kobunzima kufuneka ithathelwe ingqalelo.

Umgca wezantsi

Ukuphulukana namafutha yinkqubo entsonkothileyo ephenjelelwa liqela lezinto, ngokutya kunye nokwenza umthambo zizinto ezimbini eziphambili.

Ngokusilela kwekhalori eyaneleyo kunye nerejimeni efanelekileyo yokuzivocavoca, iiseli ezinamafutha ziyancipha ngokuhamba kwexesha njengoko iziqulatho zisetyenziselwa amandla, zikhokelela kuphuculo lomzimba kunye nempilo.

Kubalulekile ukuba uqhagamshelane nomboneleli wakho wezempilo ngaphambi kokuba uqale uhambo lwakho lokunciphisa umzimba ukukhusela naziphi na iziphumo ebezingalindelekanga ezinokubakho.