Izindlela Ezingavamile Zokushisa Amakholori

-Delile

• 1. Ukuchayeka kwamakhaza
• 2. Phuza amanzi abandayo
• 3. Hlafuna ushingamu
• 4. Nikela ngegazi
• 5. Fidget ngaphezulu
• 6. Hleka njalo
• Okubalulekile

Ukushisa ama-calories amaningi kungakusiza ulahlekelwe futhi ugcine isisindo esinempilo.

Ukuvivinya umzimba nokudla ukudla okulungile kuyizindlela ezimbili eziphumelelayo zokwenza lokhu - kepha futhi ungakhuphula inani lamakhalori owashisayo ngezindlela ezingajwayelekile.

Nazi izindlela ezi-6 ezingavumelani zokushisa ama-calories.

1. Ukuchayeka kwamakhaza

Ukuchayeka emazingeni okushisa abandayo kungasiza ukukhuphula izinga lakho lokuqina ngokuvuselela umsebenzi wamafutha ansundu emzimbeni wakho ().

Ngenkathi izitolo zakho zamafutha ikakhulukazi zenziwe ngamafutha amhlophe, afaka phakathi namanani amancane ansundu. Lezi zinhlobo ezimbili zamafutha omzimba zinemisebenzi eyehlukene.

Umsebenzi oyinhloko wamafutha amhlophe ukugcina amandla. Ukuba nezicubu ezinamafutha ezimhlophe eziningi kakhulu kungakhuthaza ukuvuvukala nokumelana ne-insulin.

Ngokuphambene nalokho, umsebenzi oyinhloko wamafutha ansundu ukugcina ukushisa komzimba ngesikhathi sokuchayeka kwamakhaza (,).

Umphumela wokushisa ikhalori wamafutha kaBrown ubonisiwe wehluka phakathi kwabantu. Ngokuvamile, abantu abakhuluphele babonakala benamafutha ansundu angasebenzi kangako kunabantu abanesisindo esijwayelekile ().

Ngokuya ngocwaningo lwangaphambilini lwezilwane, ukukhohlakala okungapheli emakhazeni kukholakala ukuthi kungaholela ekufusheni kwamafutha amhlophe - yize lokhu kusacwaningwa ().

Ucwaningo lwabantu lubonisa ukuthi ukuchayeka emazingeni okushisa abandayo kungakhuphula kakhulu ukushiswa kwamakhalori, kuya ngenani lamafutha ansundu asebenzayo emzimbeni wakho (,,,,,).

Ngaphezu kwalokho, awudingi ukubekezelela amazinga okushisa afudumele ukuze uvune le nzuzo.

Kwesinye isifundo, izinsizwa ezinempilo ezinokwakhiwa komzimba okufanayo zihlala endaweni engama-66 ° F (19 ° C) amahora amabili. Yize ukushiswa kwekhalori kukhuphuke kuzo zonke, umphumela uphindwe kathathu kulabo abanomsebenzi onamafutha ansundu kakhulu ().

Kwesinye isifundo kwizinsizwa eziyi-10 ezincikene, izinsizwa, ukutholakala kokushisa okungama-62 ° F (17 ° C) ngamahora ama-2 kuholele kuma-calories ayi-164 angeziwe ashisiwe ngosuku, ngokwesilinganiso ().

Izindlela ezimbalwa zokuthola izinzuzo zokuchayeka kwamakhaza zibandakanya ukwehlisa izinga lokushisa endlini yakho, ukuthatha imvula ebandayo, nokuhamba ngaphandle lapho kubanda.

ISIFINYEZO Ukuvezwa kokushisa okubandayo kukhonjisiwe ukukhuthaza umsebenzi ononile onsundu, okwandisa inani lama-calories owashisayo.

2. Phuza amanzi abandayo

Amanzi yisiphuzo esihle kakhulu sokuqeda ukoma nokuhlala unamanzi.

Amanzi okuphuza akhonjisiwe ukuthi akhulise okwesikhashana imetabolism kubantu abadala abajwayelekile nabakhuluphele ngokweqile nezingane. Ezinye izifundo zize ziphakamise ukuthi ukwazi ukukhulisa lo mphumela ngokuphuza amanzi abandayo (,,,,).

Iqembu elilodwa labaphenyi labika ukuthi u-40% walokhu kukhuphuka kwesilinganiso semethabolikhi kungumphumela womzimba wakho ofudumeza amanzi ekushiseni komzimba ().

Izifundo ezimbili kubantu abadala zathola ukuthi ukuphuza ama-ounces ayi-17 (500 ml) wamanzi abandayo kukhuphula ikhalori elisha ngo-24-30% imizuzu engama-90 (,).

Kodwa-ke, lolu cwaningo lwaluluncane, futhi ucwaningo olwengeziwe lukhombisa ukuthi umphumela wamanzi ezilinganisweni zemethabolikhi ungahluka kuye ngomuntu nomuntu.

Isibonelo, olunye ucwaningo olwenziwe kubantu abadala abasebasha oluphilile luthi ukuphuza ama-ounces ayi-17 (500 ml) wamanzi abandayo kwandise izindleko zekhalori ngo-4.5% kuphela imizuzu engama-60 ().

ISIFINYEZO Ukuphuza amanzi abandayo kuboniswe ukuthi kukhulisa okwesikhashana ukushiswa kwamakhalori. Noma kunjalo, amandla alo mphumela angahluka kumuntu ngamunye.

3. Hlafuna ushingamu

I-chewing gum ikhonjisiwe ukukhuthaza imizwa yokugcwala nokunciphisa ukudla kwekhalori ngesikhathi sokudla ().

Obunye ubufakazi buphakamisa ukuthi kungasiza futhi ukusheshisa imetabolism yakho (19,,,).

Ocwaningweni oluncane, amadoda anesisindo esivamile adle ukudla ngezikhathi ezine ezihlukene. Bashise ama-calories amaningi kakhulu ngemuva kokudla ngemuva kwalokho bahlafuna ushungamu ().

Kwesinye isifundo kubantu abadala abangama-30, ukuhlafuna ushungamu imizuzu engama-20 ngemuva kokudla ngakunye kukhuphule isilinganiso semethamo, uma kuqhathaniswa nokungashungwa. Ngaphezu kwalokho, izinga lahlala liphakeme ngemuva kokuzila ubusuku bonke ().

Uma ufuna ukuzama le ndlela, qiniseka ukuthi ukhetha ushingamu ongenashukela ukuvikela impilo yamazinyo akho.

ISIFINYEZO I-Gum ibonakala ikhuphula izinga lomzimba lapho ihlafunwa ngemuva noma phakathi kokudla. Qiniseka ukuthi ukhetha ushingamu ongenashukela ukuvikela amazinyo akho.

4. Nikela ngegazi

Ukutholwa kwegazi lakho kukhulisa inani lama-calories owashisayo, okungenani okwesikhashana.

Uma unikela ngegazi, umzimba wakho usebenzisa amandla ukuhlanganisa amaprotheni amasha, amangqamuzana abomvu egazi, nezinye izingxenye zegazi ukubuyisela okulahlekile.

Vele, ukunikela ngegazi akuyona into ongayenza nsuku zonke. Ngokuvamile, udinga ukulinda okungenani amasonto ayisishiyagalombili phakathi kokudonswa kwegazi ukugcwalisa ukunikezwa kwegazi kwakho.

Futhi, ucwaningo luphakamisa ukuthi ukunikela ngegazi kunganikela ngezinzuzo eziningana zezempilo, kufaka phakathi ukwehlisa izimpawu zokuvuvukala, ukwandisa umsebenzi we-antioxidant, nokunciphisa ubungozi besifo senhliziyo (,).

Okubaluleke kakhulu, noma nini lapho unikela ngegazi, usindisa izimpilo.

ISIFINYEZO Ngaphezu kokusiza ukusindisa izimpilo, ukunikela ngegazi kukhulisa okwesikhashana inani lamakhalori owashisayo futhi kunikeze nezinye izinzuzo zezempilo.

5. Fidget ngaphezulu

Ukuvivinya umzimba kusha ama-calories futhi kukusiza ukuthi uhlale uphilile.

Kodwa-ke, izinhlobo ezicashile kakhulu zomsebenzi womzimba nazo zingakhuphula izinga lakho lokunciphisa umzimba. Lo mqondo waziwa ngokuthi yi-non-exercise activity thermogenesis (NEAT), okubandakanya ukuzulazula ().

Ukuxegisa kubandakanya ukuhambisa izitho zomzimba ngendlela engahlaliseki, njengokushaya ngokuphindaphindiwe umlenze, ukuthepha iminwe etafuleni, nokudlala ngezindandatho.

Kokunye ukuhlola, abantu ababedidizela ngenkathi behleli noma bemi bakhonjiswa ukuthi bashise ama-calories angaphezu kwesihlanu kuye kwesithupha ngaphezulu, ngokwesilinganiso, kunangesikhathi behleli noma bemi bethule ().

Olunye ucwaningo luthole ukuthi abantu abanesisindo somzimba esiphakeme kakhulu babone ukwanda okukhulu kwezinga le-metabolic ekuphenduleni ukugogeka nezinye izinhlobo zomsebenzi ongawuvivinyi umzimba ().

Kwezinye izimo, i-NEAT ingenza umnikelo obalulekile enanini lamakhalori owashisayo usuku ngalunye.

Isibonelo, iqembu elilodwa labaphenyi liphakamise ukuthi inhlanganisela yokuzamazama, ukuhamba nokuma ingashisa kuze kufike kuma-calories angama-2 000 ngosuku - kuya ngesisindo somuntu nezinga lomsebenzi ().

Ngoba ukufidiza kungakusiza ushise amakhalori futhi uvimbele ukuzuza kwesisindo, abanye ochwepheshe bacela abantu ukuthi bafake ukuzulazula nezinye izinhlobo zomsebenzi wokungazivocavoci ezimpilweni zabo zansuku zonke (,).

Ezinye izindlela zokusizakala ku-NEAT zifaka ukuthatha izitebhisi, ukusebenzisa ideski lokuma, nokuhlanza.

ISIFINYEZO I-Fidgeting ikhonjisiwe ukuthi inyusa inani lama-calories ashisiwe ngenkathi uhleli futhi umile, ikakhulukazi kulabo abakhuluphele ngokweqile.

6. Hleka njalo

Kuyaye kuthiwe ukuhleka kungumuthi ongcono kakhulu.

Ngempela, ucwaningo luqinisekisile ukuthi ukuhleka kungathuthukisa izici eziningi zempilo yengqondo nengokwenyama, kufaka phakathi inkumbulo, ukuzivikela komzimba nokusebenza komzimba (,,).

Ngaphezu kwalokho, ukuhleka nakho kushisa ama-calories.

Kokunye ukuhlola, imibhangqwana engama-45 ibuke amabhayisikobho okungenzeka ahlekisa noma abucayi. Lapho behleka ngesikhathi sama-movie ahlekisayo, isilinganiso sabo semethabolikhi sikhuphuke ngo-10-20% ().

Yize lokhu kungenjalo kakhulu, ukuhleka njalo kuseyindlela enhle yokuthuthukisa impilo yakho yonke futhi ukwenze ujabule.

ISIFINYEZO Ucwaningo lukhombisa ukuthi ukuhleka kubanga ukwanda okuncane kwesilinganiso semethabolic. Futhi, kungathuthukisa impilo yakho yonke futhi kukhuphule ikhwalithi yakho yokuphila.

Okubalulekile

Izinga lakho lokunciphisa umzimba linquma inani lamakhalori owashisayo usuku ngalunye.

Izici eziningi zithinta isilinganiso sakho se-metabolic. Ngokwenza izinguquko zokuphila ezilula, unganyusa isilinganiso sakho, kukusize ushise ama-calories amaningi futhi wehlise nesisindo.

Lokhu kufaka phakathi ukuzulazula, ukuphuza amanzi abandayo amaningi, ukuhleka kaningi, ukuhlafuna ushingamu nokunikela ngegazi.

Ngenkathi ukusebenza ngempumelelo kwalezi zindlela zokwehlisa isisindo kungabonakala kungabalulekile, kungenza umehluko ngokuhamba kwesikhathi.