Amaphutha ama-6 anciphisa ijubane lomzimba wakho

-Delile

• 1. Ukudla ama-calories ambalwa kakhulu
• 2. Ukuncipha ngamaprotheni
• 3. Ukuhola impilo yokuhlala phansi
• 4. Ukungalali ngokwanele okuseqophelweni eliphezulu
• 5. Ukuphuza iziphuzo ezinoshukela
• 6. Ukuntuleka kokuqeqeshwa kwamandla
• Okubalulekile

Ukugcina umzimba wakho uphakeme kubalulekile ekwehliseni isisindo nokukugcina kungasebenzi.

Kodwa-ke, amaphutha amaningi wokuphila angahle anciphise umzimba wakho.

Njalo, le mikhuba ingenza kube nzima ukunciphisa isisindo - futhi ikwenze uthambekele ekutholeni isisindo ngokuzayo.

Nawa amaphutha angu-6 wokuphila anganciphisa umzimba wakho.

1. Ukudla ama-calories ambalwa kakhulu

Ukudla amakhalori ambalwa kakhulu kungadala ukwehla okukhulu kokugaya umzimba.

Yize ukusweleka kwekhalori kuyadingeka ekwehliseni isisindo, kungaba nokuzuzisa ukuthi ukudla kwakho ikhalori kwehle kakhulu.

Uma wehlisa ngokuphawulekayo ikhalori lakho, umzimba wakho uyezwa ukuthi ukudla kuyindlala futhi kwehlisa izinga okushisa ngalo ama-calories.

Izifundo ezilawulwayo kubantu abakhuluphele nabakhuluphele ngokweqile ziqinisekisa ukuthi ukusebenzisa ama-calories angaphansi kuka-1 000 ngosuku kungaba nomthelela omkhulu ezingeni lakho lokunciphisa umzimba (,,,,).

Izifundo eziningi zilinganisela ukuphumula kwesilinganiso semethabolic, okuyinombolo yamakhalori ashisiwe ngesikhathi sokuphumula. Kodwa-ke abanye futhi balinganisa amakhalori ashisiwe ngesikhathi sokuphumula nokusebenza ngaphezu kwamahora angama-24, okubhekiselwa kukho njengokuphelele kwemali esetshenziswa nsuku zonke.

Kwesinye isifundo, lapho abesifazane abakhuluphele kakhulu bedla ama-calories angama-420 ngosuku izinyanga ezingama-4-6, amazinga abo okuphumula emethadolo ancipha kakhulu.

Ngaphezu kwalokho, nangemva kokuba bekhulise ukudla abakudingayo kwekhalori emasontweni ayisihlanu alandelayo, amazinga abo okuphumula emzimbeni ahlala ephansi kakhulu kunangaphambi kokudla ().

Kwesinye isifundo, abantu abakhuluphele kakhulu babuzwa ukuthi badle ama-calories angama-890 ngosuku. Ngemuva kwezinyanga ezi-3, ukusetshenziswa kwabo okuphelele kwekhalori kwehle ngama-calories angama-633 ngokwesilinganiso ().

Noma ukuvinjelwa kwekhalori kungaphakathi, kusenganciphisa imetabolism.

Ocwaningweni lwezinsuku ezi-4 kubantu abangama-32, isilinganiso sokuphumula semethamo yalabo abadle ama-calories ayi-1,114 ngosuku sehle ngaphezu kokuphindwe kabili kunalabo abadle ama-calories angu-1,462. Kodwa-ke, ukwehla kwesisindo bekufana kuwo womabili amaqembu ().

Uma uzolahlekelwa isisindo ngokuvinjelwa kwekhalori, ungakhawuleli ukudla kwakho ikhalori kakhulu - noma isikhathi eside.

ISIFINYEZO Ukusika amakhalori kakhulu futhi isikhathi eside kwehlisa isilinganiso sakho semetabolic, okungenza ukwehla kwesisindo nokugcinwa kwesisindo kube nzima kakhulu.

2. Ukuncipha ngamaprotheni

Ukudla amaprotheni anele kubaluleke kakhulu ekufezeni nasekugcineni isisindo esinempilo.

Ngaphezu kokukusiza uzizwe ugcwele, ukudla amaprotheni amaningi kungakhuphula kakhulu izinga lapho umzimba wakho ushisa khona ama-calories (,,).

Ukwanda kwemetabolism okwenzeka ngemuva kokugaywa kubizwa ngokuthi yi-thermic effect of food (TEF).

Umphumela we-thermic wamaprotheni uphakeme kakhulu kunowama-carbs noma amafutha. Ngempela, ucwaningo lukhombisa ukuthi ukudla amaprotheni okwesikhashana kwandisa imetabolism cishe ngama-20-30% uma kuqhathaniswa no-5-10% wama-carbs no-3% noma ngaphansi wamafutha ().

Yize isilinganiso semetabolism sincipha ngokunganqandeki ngesikhathi sokulahleka kwesisindo futhi siqhubeka nokuhamba kancane ngesikhathi sokugcinwa kwesisindo, ubufakazi busikisela ukuthi ukudla amaprotheni aphezulu kungawunciphisa lo mphumela.

Kwesinye isifundo, ababambiqhaza balandele okunye kokudla okuthathu emzamweni wokugcina ukwehla kwesisindo ngo-10-15%.

Ukudla okuphezulu kunamaprotheni kunciphise ukusetshenziswa kwamandla nsuku zonke ngama-calories angama-97 kuphela, uma kuqhathaniswa nama-calories angama-297-423 kubantu abadle amaprotheni amancane ().

Olunye ucwaningo luthole ukuthi abantu badinga ukudla okungenani u-0.5 amagremu wamaprotheni ngekhilogremu ngalinye lesisindo somzimba (1.2 amagremu ngekhilogremu) ukuvimbela imetabolism yabo ekunciphiseni ngesikhathi nangemva kokunciphisa umzimba ().

ISIFINYEZO Amaprotheni akhuphula isilinganiso semethabolikhi ngaphezu kwama-carbs noma amafutha. Ukwanda kokudla kwamaprotheni kusiza ukugcina isilinganiso semethabolikhi ngesikhathi sokulahleka kwesisindo kanye nokugcinwa.

3. Ukuhola impilo yokuhlala phansi

Ukuhlala phansi kungaholela ekwehleni okuphawulekayo kwenani lama-calories owashisayo nsuku zonke.

Ngokuphawulekile, abantu abaningi banezindlela zokuphila ezibandakanya kakhulu ukuhlala emsebenzini, okungaba nemiphumela emibi esilinganisweni se-metabolic nasempilweni ephelele (12).

Yize ukuzivocavoca umzimba noma ukudlala imidlalo kungaba nomthelela omkhulu enanini lama-calories owashisayo, ngisho nokuzivocavoca umzimba okuyisisekelo, njengokuma, ukuhlanza, nokuthatha izitebhisi, kungakusiza ushise ama-calories.

Lolu hlobo lomsebenzi lubizwa ngokuthi yi-non-exercise activity thermogenesis (NEAT).

Ucwaningo oluthile lwathola ukuthi inani eliphakeme le-NEAT lingashisa kufika kuma-calories angu-2 000 angeziwe ngosuku. Kodwa-ke, ukwanda okumangazayo okunjalo akulona iqiniso kubantu abaningi ().

Olunye ucwaningo luthi ukubukela i-TV ngenkathi uhleli kusha amakholori aphansi ayi-8% kunokuthayipha ngenkathi uhleli - no-16% amakhalori ambalwa kunokuma ().

Ukusebenza edeskini elimi noma ukumane uvuke ukuhambahamba izikhathi eziningana ngosuku kungasiza ukukhulisa i-NEAT yakho futhi kuvimbele imetabolism yakho ekuweni.

ISIFINYEZO Ukungasebenzi kunciphisa inani lama-calories owashisayo emini. Zama ukunciphisa ukuhlala futhi ukwandise amazinga womsebenzi wakho jikelele.

4. Ukungalali ngokwanele okuseqophelweni eliphezulu

Ukulala kubaluleke kakhulu empilweni enhle.

Ukulala amahora ambalwa kunalokho okudingayo kungakhuphula ubungozi bokugula okuningi, kufaka phakathi isifo senhliziyo, isifo sikashukela nokudangala ().

Izifundo eziningana ziqaphela ukuthi ukulala ngokwanele kunganciphisa futhi isilinganiso sakho semethabolikhi futhi kwandise amathuba akho okuthola isisindo (,,).

Ucwaningo oluthile lwathola ukuthi abantu abadala abaphilile abalala amahora ama-4 ubusuku ngabunye ubusuku obu-5 belandelana bathola ukwehla okungu-2.6% ekuphumuleni kwesilinganiso semethabolikhi, ngokwesilinganiso. Izinga labo libuyele kokujwayelekile ngemuva kwamahora ayi-12 okulala okungaphazanyiswa ().

Ukuntula ubuthongo kwenziwa kubi ngokulala emini kunokulala ebusuku. Le ndlela yokulala iphazamisa isigqi somzimba wakho, noma iwashi langaphakathi.

Ucwaningo lwamasonto amahlanu luveze ukuthi ukuvinjelwa kokulala isikhathi eside kuhlangene nokuphazamiseka kwesigqi se-circadian kunciphise ukuphumula kwesilinganiso semetabolism ngesilinganiso esingu-8% ().

ISIFINYEZO Ukulala ngokwanele, kwekhwalithi ephezulu nokulala ebusuku kunokuba kube semini kungasiza ukugcina isilinganiso sakho semethabolic.

5. Ukuphuza iziphuzo ezinoshukela

Iziphuzo ezinoshukela ziyingozi empilweni yakho. Ukusetshenziswa okuphezulu kuxhunyaniswe nezifo ezahlukahlukene, kufaka phakathi ukumelana ne-insulin, isifo sikashukela nokukhuluphala (,).

Imiphumela eminingi emibi yeziphuzo ezinoshukela ingabangelwa i-fructose. Ushukela wethebula uqukethe i-50% fructose, kuyilapho i-high-fructose corn syrup iphakamisa ama-55% e-fructose.

Ukuphuza njalo iziphuzo ezinoshukela kunganciphisa umzimba wakho.

Esifundweni esilawulwa ngamaviki ayi-12, abantu abakhuluphele ngokweqile nabakhuluphele kakhulu abadle ama-25% ama-calories abo njengeziphuzo ezinoshukela e-fructose ekudleni okugcina isisindo babhekene nokwehla okukhulu kwezinga le-metabolic ().

Akuzona zonke izifundo ezisekela lo mbono. Olunye ucwaningo luthi ukudla ngokweqile isiraphu yommbila ye-high-fructose uma kuqhathaniswa nokolweni ophelele akuzange kuthinte isilinganiso samahora angama-24 ().

Kodwa-ke, ucwaningo lukhombisa ukuthi ukusetshenziswa ngokweqile kwe-fructose kukhuthaza ukwanda kokugcinwa kwamafutha esiswini nasesibindi sakho (,,,,).

ISIFINYEZO Ukudla kakhulu iziphuzo eziqukethe i-fructose kunganciphisa isilinganiso semetabolism futhi kukhuthaze ukugcinwa kwamafutha esiswini nasesibindi sakho.

6. Ukuntuleka kokuqeqeshwa kwamandla

Ukusebenza ngezinsimbi kuyisu elihle lokugcina imetabolism yakho ingasheshi.

Ukuqeqeshwa kwamandla kukhonjisiwe ukukhulisa isilinganiso semetabolism kubantu abaphilile, kanye nalabo abanesifo senhliziyo noma abakhuluphele ngokweqile noma abakhuluphele (,,,).

Kwandisa isisindo semisipha, esakha ubukhulu obuningi obungenamafutha emzimbeni wakho. Ukuba nenani eliphakeme lamafutha angenawo amafutha kukhulisa kakhulu inani lama-calories owashisayo lapho uphumule (,,).

Ngisho nokuqeqeshwa okuncane kwamandla kubonakala kukhulisa ukusetshenziswa kwamandla.

Ocwaningweni lwezinyanga eziyisithupha, abantu abenza ukuqeqeshwa kwamandla imizuzu eyi-11 ngosuku, izinsuku ezi-3 ngeviki, bathole ukwanda okungu-7.4% ekuphumuleni kwesilinganiso semethodi futhi bashisa ama-calories angu-125 ngosuku, ngokwesilinganiso ().

Ngokuphambene nalokho, ukungenzi noma yikuphi ukuqeqeshwa kwamandla kungadala ukuthi izinga lakho lokunciphisa umzimba lehle, ikakhulukazi ngesikhathi sokulahlekelwa isisindo nokuguga (,,).

ISIFINYEZO Ukuqeqeshwa kwamandla kukhulisa isisindo semisipha futhi kusiza ukugcina isilinganiso sakho semethabolikhi ngesikhathi sokulahlekelwa isisindo nokuguga.

Okubalulekile

Ukuziphatha ngendlela yokuziphatha okwehlisa ijubane lomzimba wakho kungaholela ekutholeni isisindo ngokuhamba kwesikhathi. Kungcono ukugwema noma ukubanciphisa ngangokunokwenzeka.

Lokho kusho, imisebenzi eminingi elula ingakhuphula imetabolism yakho ukukusiza wehlise isisindo futhi uyigcine.