Imisipha Namafutha Kusithinta Kanjani Isisindo?
-Delile
- Ukubuka konke
- Amafutha vs. imisipha
- Amaphesenti emisipha namafutha emzimbeni
- I-BMI nemisipha
- Amathiphu okwandisa isisindo semisipha
- Amathiphu okunciphisa umzimba
- Ukuthatha
Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.
Ukubuka konke
Kungenzeka wake wezwa ukuthi isisipha sinesisindo esingaphezu kwamafutha. Kodwa-ke, ngokwesayensi, iphawundi lemisipha kanye nekhilogremu lamafutha anesisindo esifanayo. Umehluko phakathi kwalokhu okubili wubuningi.
Izinto ezimbili ezinesisindo esifanayo zingahluka kakhulu ngosayizi. Iphawundi lama-marshmallows lizothatha isikhala esiningi kakhulu kunephawundi lensimbi.
Kungokufanayo nangamafutha nemisipha. Iphawundi lamafutha likhulu, licwebezela, futhi licishe lilingane nohlamvu lwamagilebhisi oluncane. Iphawundi yemisipha inzima, iminyene, futhi icishe ilingane ne-tangerine.
Amafutha vs. imisipha
Akuwona wonke amakhilogremu enziwe alingana. Eqinisweni, isisindo somzimba wakho wonke asiyona inkomba ecacile yokuthi ubukeka kanjani noma yiziphi izingozi zempilo ongabhekana nazo.
Abantu ababili abahlukene abanesisindo esilinganayo bangabukeka behluke kakhulu lapho omunye enamaphesenti aphezulu amafutha kanti omunye enamaphesenti aphezulu emisipha.
Amafutha angaphezulu angama-20 wamafutha angakunika ukubukeka okuthambile, okungaphansi kwamathoni. Kepha amanye amakhilogremu angama-20 emisipha azobukeka eqinile futhi aqoshwe.
Imisipha nayo isebenza umsebenzi ohlukile kunamafutha. Amafutha asiza ukuvikela umzimba nokubamba ukushisa komzimba. Imisipha ikhulisa umzimba wakho. Lokhu kusho ukuthi imisipha eyengeziwe onayo, amakhalori amaningi owashisayo lapho uphumule.
Amaphesenti emisipha namafutha emzimbeni
bathole ukuthi abantu abanamaphesenti aphezulu emafutha omzimba banamazinga aphezulu okufa, kungakhathalekile isisindo sabo noma inkomba yomzimba (BMI).
Amafutha akhulisa ithuba lakho lokuthuthukisa izimo ezifana nalezi:
- umfutho wegazi ophezulu
- isifo sikashukela
- Isifo senhliziyo
Lokhu kusho ukuthi ngisho nabantu abanesisindo esiphansi somzimba kodwa isilinganiso esibi semisipha kuya emafutheni basengozini enkulu yezimo ezihlobene nokukhuluphala.
Ukugcina amaphesenti omzimba wakho aphansi ukuvikela izimo ezihlobene nokukhuluphala.
Lokho akusho ukuthi kufanele wakhe inani lemisipha eleqile. Ngenkathi imisipha ingalokothi ibe nempilo futhi ungeke ube nokuningi kwayo, kuhle ukulwela ukuthola imigomo enengqondo.
Amaphesenti amafutha anconyiwe omzimba ayahluka kancane. Izincomo ezilandelayo, ukuhlonishwa ngeVanderbilt University, zisuselwa ebulilini nobudala futhi zivela kumikhombandlela ye-American College of Sports Medicine:
| Ubudala | Owesifazane (% amafutha omzimba) | Owesilisa (% amafutha omzimba) |
|---|---|---|
| 20-29 | 16%–24% | 7%–17% |
| 30-39 | 17%–25% | 12%–21% |
| 40-49 | 19%–28% | 14%–23% |
| 50-59 | 22%–31% | 16%–24% |
| 60+ | 22%–33% | 17%–25% |
Lokhu kungabuye kwahlukaniswa ngezilinganiso ezibonwa phakathi kwabasubathi nabantu abalungele, abaphakathi, noma abanesisindo:
| Ukwahlukanisa | Owesifazane (% amafutha omzimba) | Owesilisa (% amafutha omzimba) |
|---|---|---|
| Abasubathi | 14%–20% | 6%–13% |
| Bafanele abantu | 21%–24% | 14%–17% |
| Isilinganiso sabantu | 25%–31% | 18%–24% |
| Abantu abanesisindo sokukhuluphala ngokweqile | 32% nangaphezulu | 25% nangaphezulu |
Ukuhlola ukwakheka kwamafutha omzimba wakho kuyinkimbinkimbi kancane.
Amanye amahhovisi okuzivocavoca kanye nodokotela ahlinzeka ngemishini yokuhlola ubuchwepheshe obusebenzisa i-bioelectric impedance (BIA) ukuthola amangqamuzana amafutha. Kukhona nezikali ezintsha zasekhaya ezisebenzisa ubuchwepheshe ukulinganisa amaphesenti amafutha omzimba.
Lawa mathuluzi wokulinganisa kwesinye isikhathi angaqondakali. Izici ezingaphandle, njengokuthi uphuze amanzi angakanani, kungathinta imiphumela ehlinzekwa yileli mathuluzi.
Ungathola futhi uthenge kusuka ekukhetheni okubanzi kwalezi zikali online.
I-BMI nemisipha
Isisindo semisipha asihlobene ne-BMI yakho. Isisindo nokuphakama kwakho kunquma i-BMI yakho, hhayi ukwakheka komzimba wakho. , noma kunjalo, ukuthi i-BMI ihlobene ngokulinganisela nezilinganiso zamafutha omzimba.
Ngaphezu kwalokho, leyo BMI inembile njengesibikezelo semiphumela yezifo ezahlukahlukene - njengesifo sikashukela kanye nomfutho wegazi ophakeme - njengezinyathelo eziqondile zokwakheka komzimba.
Amathiphu okwandisa isisindo semisipha
Uma ufuna ukwakha imisipha emincane noma inqwaba kancane, zama lawa macebiso:
- Zijwayeze ukuzivocavoca amandla izinsuku ezi-3 ukuya kwezi-4 ngeviki.
- Ekhaya, sebenzisa isisindo sakho somzimba ngama-pushups, pullups, kanye ne-squats.
- Faka ukuqeqeshwa kwamandla emsebenzini wakho we-cardio ngemikhakha yokuqeqeshwa kwesikhawu esiphakeme (HIIT).
- Ungesabi ukuziphusha ngezisindo zamahhala eziya ngokuya zisinda.
- Cabanga ukwenza iseshini nomqeqeshi wakho ongakukhombisa ukuthi ungaphakamisa kanjani ngokuphepha nangempumelelo.
- Cabanga ngemisebenzi yokuzijabulisa ekusiza ukwakha imisipha, njengokukhwela, i-yoga, noma ukuhamba ngebhayisikili.
- Yidla ukudla okunamaprotheni okuphezulu ukukhulisa ukukhula kwemisipha yakho. Uma uzama ukuthola inqwaba, khulisa ukudla kwakho kwansuku zonke kwama-calories ngamaprotheni anciphile njengenkukhu nenhlanzi.
Amathiphu okunciphisa umzimba
Ukwehla kwesisindo kungaphezu nje kokwakha imisipha. Nawa amanye amathiphu wokukusiza wehlise isisindo:
- Yidla ukudla okunomsoco okugcwele ukudla okunomsoco. Ukwehla kwesisindo akukhona nje ngokusika amakhalori. Kuphathelene nokudla ama-calories afanele. Khulisa ukudla kwakho izithelo, imifino, namaprotheni anciphile ukukusiza uzizwe ugcwele isikhathi eside. Nciphisa noma uqede amakhalori angenalutho njengekhofi enoshukela noma iziphuzo ezibandayo nokudla okulula okucutshungulwe njengama-chips.
- Gwema ukwenza kancane. Ukwehlisa isisindo, ufuna ukusika ama-calories. Kepha uma usika amakhalori amaningi, umzimba wakho ungangena kumodi yendlala. Lokhu kunganciphisa imetabolism yakho futhi kulimaze imigomo yakho yokulahlekelwa isisindo.
- Uma ukhuluma ngezinhloso, beka ezinengqondo. Ngaphandle kokuthi udokotela wakho ancome ngendlela ehlukile, zihlose ukwehlisa amakhilogremu angadluli kweyodwa noma amabili ngesonto.
- Vivinya umzimba nsuku zonke. Ukuvivinya umzimba akudingeki ukuthi njalo kufake isikhathi sokujuluka okukhulu. Yehla ebhasini umbhangqwana uyama kusenesikhathi ukwengeza ezinye izinyathelo noma uthathe izitebhisi. Uma ubuka ithelevishini ebusuku, zama ukuphakamisa izinsimbi ngesikhathi sokukhangisa esikhundleni sokudlulisa ngokushesha kuzo noma ukubamba isidlo.
- Gwema isikali. Kwesinye isikhathi ukuhlala esikalini kungasiza ukukugcina usendleleni. Lokho kungenxa yokuthi ngeke uzibone lezo zinsuku lapho isisindo samanzi esengeziwe senza kubukeke sengathi uzuze isisindo. Esikhundleni salokho, gxila ekutheni izingubo zakho zingena kanjani. Ngabe amabhulukwe akho anciphile okhalweni nasemathangeni?
- Sebenza nesazi sokudla. Uma ubulokhu udla okunempilo nokuzivocavoca kodwa ungalahli isisindo, cabanga ngokusebenza nesazi sokudla. Bangasiza ukulungisa ukudla kwakho nobukhulu bezabelo zakho, okungasiza ukuqala ukukalahlekelwa isisindo sakho.
- Ishintshe. Uma uhlala udla izinto ezifanayo futhi wenza ukuzivocavoca okufanayo, cabanga ukukushintsha. Lokho kungakusiza ukuthi ugweme izingqimba zokulahlekelwa isisindo futhi kukugcine ungakhathazeki.
- Khuluma nodokotela. Uma ukhathazekile ngesisindo sakho, cabanga ukukhuluma nodokotela wakho. Bangakusiza ukuthi uzibekele imigomo enengqondo futhi wakhe uhlelo lokunciphisa isisindo.
Ukuthatha
Uma unesimiso sokuzivocavoca esithembekile nemikhuba yokudla enempilo, ungakhathazeki kakhulu ngesikali.
Uma usanda kunyusa igeyimu yakho futhi ukhathazekile ukuthi awulahli isisindo ngokushesha ngokwanele, zama iyunithi yokulinganisa ehlukile.
Uma ibhulukwe lakho lizizwa likhululekile okhalweni futhi izikibha zakho zizwakala ziqinile ezingalweni, khona-ke mhlawumbe ulahlekelwa amafutha omzimba nokwakha imisipha.
Kudume Esizeni
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