Ingabe Ukuzivocavoca Kukusiza Ukwehlisa Isisindo? Iqiniso Elimangazayo

-Delile

• Ukuzivocavoca Kunezinzuzo Ezinamandla Zempilo
• Cabanga Ukulahlekelwa Kwamafutha, Hhayi Ukulahlekelwa Isisindo
• ICardio Ikusiza Ushise Amakholori Namafutha Omzimba
• Ukuphakamisa Izisindo Kukusiza Ushise Amakholori Amaningi Ewashini
• Abantu Abazivocavoca Ngezinye Izikhathi Badla Kakhulu
• Ukuzivocavoca Kungakhuphula Amazinga Endlala
• Ukuzivocavoca Kungathinta AmaHormone Alawula Ukudla
• Imiphumela ekulambeni kokudla ingashintshashintsha ngumuntu ngamunye
• Ingabe Ukuzivocavoca Kukusiza Ukwehlisa Isisindo?
• Abantu Abanciphisa Isisindo Futhi Bayeke Bavame Ukuvivinya Umzimba Kakhulu
• Ukudla okunempilo nakho kubalulekile

Ukwehlisa isisindo, udinga ukushisa ama-calories amaningi kunalawo owadlayo.

Ukuzivocavoca umzimba kungakusiza ukufezekise lokhu ngokushisa amanye ama-calories.

Kodwa-ke, abanye abantu bathi ukuzivocavoca akusebenzi ekunciphiseni isisindo ngokwakho.

Lokhu kungenxa yokuthi ukuzivocavoca umzimba kukhulisa indlala kwabanye abantu, kubenze badle ama-calories amaningi kunalawa abawashisile ngesikhathi sokuzivocavoca.

Ingabe ukuzivocavoca umzimba kuyasiza ngempela ekunciphiseni isisindo? Lo mbhalo ubheka ubufakazi.

Ukuzivocavoca Kunezinzuzo Ezinamandla Zempilo

Ukuzivocavoca kuhle impela empilweni yakho ().

Kunganciphisa ingozi yezifo eziningi, kubandakanya isifo senhliziyo, isifo sikashukela, ukukhuluphala ngokweqile, ukukhumuzeka kwamathambo neminye imidlavuza (,,,,,,,,,).

Eqinisweni, abantu abasebenza njalo bacatshangwa ukuthi banengozi efinyelela kuma-50% yokufa ngenxa yalezi zifo ().

Ukuzivocavoca nakho kuhle ngendlela eyisimanga empilweni yakho yengqondo, futhi kungakusiza ukuphatha ukucindezeleka futhi uphumule ().

Gcina lokhu engqondweni lapho ucabanga ngemiphumela yokuzivocavoca umzimba. Noma kungasebenzi ekwehliseni isisindo, kusenezinye izinzuzo ezibaluleke kakhulu (uma kungenjalo).

Ukuzivocavoca umzimba kungaphezu kokuncipha kwesisindo. Inezinzuzo ezahlukahlukene ezinamandla zomzimba wakho nobuchopho.

Cabanga Ukulahlekelwa Kwamafutha, Hhayi Ukulahlekelwa Isisindo

Ukuzivocavoca kuvame ukwelulekwa ngakho isisindo ukulahleka, kepha abantu kufanele bahlose ngempela amafutha ukulahlekelwa ().

Uma umane wehlisa ikhalori lakho lokudla ukuze wehlise isisindo, ngaphandle kokuzivocavoca, kungenzeka ulahlekelwe yimisipha kanye namafutha ().

Eqinisweni, kulinganiselwa ukuthi lapho abantu bencipha, cishe ingxenye yesine yesisindo abasinciphayo yimisipha ().

Uma unciphisa ama-calories, umzimba wakho uphoqeleka ukuthola eminye imithombo kaphethiloli. Ngeshwa, lokhu kusho ukushiswa kwamaprotheni emisipha kanye nezitolo zakho zamafutha ().

Ukufaka uhlelo lokuzivocavoca eceleni kokudla kwakho kunganciphisa inani lemisipha oyilahlekelayo (,,).

Lokhu kubalulekile ngoba imisipha iyasebenza ngokwengeziwe kunamafutha.

Ukuvimbela ukulahleka kwemisipha kungasiza ekulweni nokwehla kwesilinganiso semetabolism esenzeka lapho ulahlekelwa isisindo, okwenza kube nzima ukwehlisa isisindo futhi ukusigcine ().

Ngokwengeziwe, izinzuzo eziningi zokuzivocavoca zibonakala zivela ekuthuthukiseni ukwakheka komzimba, ukuqina komzimba kanye nempilo ye-metabolic, hhayi nje ukwehla kwesisindo ().

Noma ungalahli "isisindo," kungenzeka ukuthi usalahlekelwa amafutha nokwakha imisipha esikhundleni.

Ngalesi sizathu, kungasiza ukukala usayizi wokhalo lwakho namaphesenti amafutha omzimba wakho ngezikhathi ezithile. Isikali asiyitsheli yonke indaba.

Uma ulahla isisindo, ufuna ukukhulisa ukulahleka kwamafutha ngenkathi unciphisa ukulahleka kwemisipha. Kungenzeka ulahlekelwe ngamafutha omzimba ngaphandle kokulahlekelwa isisindo esiningi esikalini.

ICardio Ikusiza Ushise Amakholori Namafutha Omzimba

Enye yezinhlobo zokuzivocavoca ezaziwa kakhulu zokwehlisa isisindo ukuzivocavoca umzimba, okwaziwa nangokuthi yi-cardio. Izibonelo zifaka ukuhamba, ukugijima, ukuhamba ngebhayisikili nokubhukuda.

Ukuvivinya umzimba nge-aerobic akunawo umthelela omkhulu emisipheni yakho yemisipha, okungenani kungafani uma kuqhathaniswa nokuphakamisa izinsimbi. Noma kunjalo, kusebenza kakhulu ekushiseni ama-calories.

Ucwaningo lwakamuva lwezinyanga eziyi-10 luhlolisise ukuthi i-cardio ibathinte kanjani abantu abakhuluphele noma abakhuluphele ngokweqile abangama-141. Bahlukaniswe ngamaqembu amathathu futhi abatshelwanga ukuthi banciphise ukudla ():

• Iqembu 1: Shisa ama-calories angu-400 enza i-cardio, izinsuku ezi-5 ngeviki
• Iqembu 2: Shisa ama-calories angama-600 enza i-cardio, izinsuku ezi-5 ngeviki
• Iqembu 3: Akukho ukuzivocavoca

Abahlanganyeli beqembu 1 balahlekelwe ngu-4.3% wesisindo sabo somzimba, kanti labo abaseqenjini lesibili balahlekelwa ngaphezulu ngo-5.7%. Iqembu elilawulayo, elingazange lisebenzise, ​​empeleni lithole u-0.5%.

Ezinye izifundo futhi zibonisa ukuthi i-cardio ingakusiza ukuthi ushise amanoni, ikakhulukazi amafutha esisu ayingozi akhulisa ubungozi bohlobo 2 sikashukela nesifo senhliziyo (,,).

Ngakho-ke, ukufaka i-cardio empilweni yakho kungenzeka kukusize uphathe isisindo sakho futhi uthuthukise impilo yakho ye-metabolic. Vele unganxephezeli ukuvivinya umzimba ngokudla ama-calories amaningi kunalokho.

Ukwenza ukuzivocavoca umzimba njalo kungakhuphula inani lama-calories owashisayo futhi kukusize ulahlekelwe ngamafutha omzimba.

Ukuphakamisa Izisindo Kukusiza Ushise Amakholori Amaningi Ewashini

Yonke imisebenzi yomzimba ingakusiza ushise ama-calories.

Kodwa-ke, ukuqeqeshwa kokumelana - njengokuphakamisa izinsimbi - kunezinzuzo ezidlula lokho.

Ukumelana nokuqeqeshwa kusiza ukwandisa amandla, ithoni kanye nenani lemisipha onayo.

Lokhu kubalulekile empilweni yesikhathi eside, ngoba abantu abadala abangasebenzi balahlekelwa phakathi kuka-3-8% wesisindo sabo semisipha eminyakeni eyishumi ().

Inani eliphakeme lemisipha libuye lenyuse imetabolism yakho, ikusize ushise amakhalori amaningi ubusuku nemini - noma uphumule (,,).

Lokhu futhi kusiza ukuvimbela ukwehla kwemetabolism okungenzeka eceleni kwesisindo.

Ucwaningo olulodwa lwabesifazane abangama-48 abakhuluphele ngokweqile ekudleni okunama-kilojoule amaningi luthole ukuthi labo abalandela uhlelo lokuphakamisa izinsimbi bagcina isisindo sabo semisipha, isilinganiso semethabolic namandla abo, yize behlise isisindo ().

Abesifazane abangazange baphakamise izinsimbi nabo balahlekelwe isisindo futhi, kodwa futhi balahlekelwe yisisindo semisipha ethe xaxa futhi babhekana nokwehla kwe-metabolism ().

Ngenxa yalokhu, ukwenza uhlobo oluthile lokuqeqeshwa kokumelana nempela empeleni kuyisengezo esibalulekile kuhlelo olusebenzayo lwesisindo sesikhathi eside. Kwenza kube lula ukugcina isisindo sisusiwe, empeleni okunzima kakhulu kunokulahleka kwasekuqaleni.

Ukuphakamisa izinsimbi kusiza ukugcina nokwakha imisipha, futhi kusiza ukuvimbela imetabolism yakho ekunciphiseni ijubane lapho ulahlekelwa amafutha.

Abantu Abazivocavoca Ngezinye Izikhathi Badla Kakhulu

Enye yezinkinga ezinkulu ngokuvivinya umzimba nokunciphisa umzimba ukuthi ukuzivocavoca umzimba akuthinti nje uhlangothi lwe- "calories out" lwe-equation balance equation.

Kungathinta nokudla namazinga endlala, okungadala ukuthi udle ama-calories amaningi.

Ukuzivocavoca Kungakhuphula Amazinga Endlala

Esinye sezikhalazo ezinkulu ngokuzivocavoca umzimba ukuthi kungakwenza ukuthi ulambe futhi kukwenze udle kakhulu.

Kuphakanyisiwe futhi ukuthi ukuzivocavoca umzimba kungenza ukuthi ukhuluphele inani lamakhalori owashisile futhi "uziklomelise" ngokudla. Lokhu kungavimbela ukulahleka kwesisindo futhi kuholele nasekuzuzeni isisindo (,).

Yize kungasebenzi kuwo wonke umuntu, izifundo zibonisa lokho ezinye Abantu badla kakhulu ngemuva kokuzivocavoca, okungabavimbela ekunciphiseni isisindo (,,).

Ukuzivocavoca Kungathinta AmaHormone Alawula Ukudla

Ukuvivinya umzimba kungathonya i-hormone ghrelin. IGhrelin yaziwa nangokuthi "i-hormone yokulamba" ngenxa yendlela eqhuba ngayo isifiso sakho sokudla.

Kuyathakazelisa ukuthi ucwaningo lukhombisa ukuthi ukudla kuyacindezelwa ngemuva kokuvivinya umzimba kakhulu. Lokhu kwaziwa ngokuthi yi- "anorexia yokuzivocavoca" futhi kubonakala sengathi kuhlobene nokwehla kwe-ghrelin.

Kodwa-ke, amazinga e-ghrelin abuyela kokujwayelekile ngemuva kokuzungeza isigamu sehora.

Ngakho-ke yize kukhona ukuxhumana phakathi kwesifiso sokudla ne-ghrelin, akubonakali kuthonya ukuthi empeleni udla kangakanani ().

Imiphumela ekulambeni kokudla ingashintshashintsha ngumuntu ngamunye

Izifundo zokudla ikhalori ngemuva kokuzivocavoca zixubekile. Manje sekuyaziwa ukuthi kokubili ukudla nokudla ngemuva kokuzivocavoca kungahluka phakathi kwabantu (,,,,).

Isibonelo, abesifazane bakhonjiswe ukuthi balambile kakhulu ngemuva kokuzivocavoca kunabesilisa, futhi abantu abanciphile bangase balambe kancane kunabantu abakhuluphele (,,,,).

Ukuthi ukuvivinya umzimba kukuthinta kanjani ukuthanda ukudla nokudla okuhlukahlukene kuyahlukahluka kubantu. Abanye abantu bangalamba kakhulu futhi badle kakhulu, okungavimbela ukwehla kwesisindo.

Ingabe Ukuzivocavoca Kukusiza Ukwehlisa Isisindo?

Imiphumela yokuvivinya umzimba ekunciphiseni isisindo noma ekuzuzeni iyahlukahluka kuye ngomuntu ().

Yize iningi labantu abavivinya umzimba lizolahlekelwa isisindo ngokuhamba kwesikhathi, abanye abantu bathola ukuthi isisindo sabo sihlala sizinzile futhi abantu abambalwa bazothola isisindo ().

Kodwa-ke, abanye balabo abazuza isisindo empeleni bathola imisipha, hhayi amafutha.

Konke okushiwoyo, uma uqhathanisa indlela yokudla nokuvivinya umzimba, ukushintsha indlela odla ngayo kuvame ukusebenza kangcono ekunciphiseni isisindo kunokuvivinya umzimba (,).

Noma kunjalo, isu eliphumelela kakhulu lifaka Kokubili ukudla nokuvivinya umzimba ().

Impendulo yomzimba ngokuvivinya umzimba iyehluka phakathi kwabantu. Abanye abantu bancipha, abanye bagcina isisindo sabo kanti abantu abambalwa bangaze babe nesisindo.

Abantu Abanciphisa Isisindo Futhi Bayeke Bavame Ukuvivinya Umzimba Kakhulu

Ukugcina isisindo uma usulahlekile kunzima.

Eqinisweni, ezinye izifundo zibonisa ukuthi abantu abangama-85% abaya ekudleni kwesisindo abakwazi ukugcina isisindo ().

Kuyathakazelisa ukuthi kwenziwa izifundo kubantu abalahlekelwe isisindo esiningi futhi basigcina isikhathi eside. Laba bantu bavame ukuzivocavoca kakhulu, kuze kufike ehoreni ngosuku ().

Kungcono ukuthola uhlobo lokuzivocavoca umzimba oluthandayo nolungena kalula empilweni yakho. Ngale ndlela, unethuba elingcono lokukugcina.

Abantu abalahlekelwe yisisindo ngempumelelo futhi basigcina sivame ukuzivocavoca umzimba okuningi, kuze kufike ehoreni ngosuku.

Ukudla okunempilo nakho kubalulekile

Ukuzivocavoca umzimba kungathuthukisa impilo yakho futhi kukusize wehlise isisindo, kepha ukudla ukudla okunempilo kubalulekile futhi.

Awukwazi ukudlula ukudla okungekuhle.