Kuthatha Isikhathi Eside Kangakanani Ukwehlisa Isisindo?

-Delile

• Kwenzeka kanjani ukwehla kwesisindo
• Izici ezithinta ukulahleka kwesisindo
• Ubulili
• Ubudala
• Indawo yokuqala
• Ukushoda kwekhalori
• Lala
• Ezinye izinto
• Ukudla okuhamba phambili kwesisindo
• Amanani aphephile okunciphisa umzimba
• Okubalulekile

Noma ngabe ufuna ukwehlisa isisindo somcimbi okhethekile noma umane uthuthukise impilo yakho, ukwehlisa isisindo kuyinjongo ejwayelekile.

Ukusetha okulindelwe okungokoqobo, ungahle uthande ukwazi ukuthi siyini isilinganiso sokulahlekelwa kwesisindo esinempilo.

Lo mbhalo uchaza izinto ezithinta ukuthi kungakuthatha isikhathi esingakanani ukunciphisa umzimba.

Kwenzeka kanjani ukwehla kwesisindo

Ukwehla kwesisindo kwenzeka lapho uhlala usebenzisa amakhalori ambalwa kunokushisa usuku ngalunye.

Ngakolunye uhlangothi, ukuzuza kwesisindo kwenzeka lapho uhlala udla ama-calories amaningi kunalawo owashisayo.

Noma ikuphi ukudla noma isiphuzo osisebenzisayo esinama-khalori abalwa ngokuya kokudla kwakho kwekhalori.

Lokho kusho ukuthi inani lama-calories owashisayo usuku ngalunye, elaziwa njengezindleko zamandla noma ikhalori, liyinkimbinkimbi ngokwengeziwe.

Izindleko zekhalori zakhiwe ngezinto ezintathu ezilandelayo ():

• Izinga lokuphumula lomzimba (RMR). Leli inani lama-calories umzimba wakho olidingayo ukugcina imisebenzi yomzimba ejwayelekile, njengokuphefumula nokupompa igazi.
• Umphumela we-Thermic wokudla (TEF). Lokhu kubhekisela kuma-calories asetshenziselwa ukugaya, ukumunca, futhi agaye ukudla.
• Umphumela we-Thermic womsebenzi (TEA). Lawa amakhalori owasebenzisayo ngesikhathi sokuzivocavoca umzimba. I-TEA ingafaka futhi i-non-exercise activity thermogenesis (NEAT), ebala amakhalori asetshenziselwa imisebenzi efana neyard yard nokuzulazula.

Uma inani lamakhalori owadlayo lilingana nenani lamakhalori owashisayo, ugcina isisindo somzimba wakho.

Uma ufuna ukunciphisa umzimba, kufanele udale ibhalansi engemihle ngokudla amakhalori ambalwa kunokushisa noma ukushisa ama-calories amaningi ngomsebenzi owandisiwe.

Ukwehla kwesisindo kwenzeka lapho uhlala usebenzisa amakhalori ambalwa kunokushisa usuku ngalunye.

Izici ezithinta ukulahleka kwesisindo

Izici eziningana zithinta izinga lapho uncipha khona isisindo. Eziningi zazo zingaphandle kwamandla akho.

Ubulili

Isilinganiso sakho se-fat-to-muscle sithinta kakhulu amandla akho okunciphisa umzimba.

Ngoba abesifazane ngokuvamile banesilinganiso esikhulu samafutha kuya kwemisipha kunabesilisa, bane-RMR ephansi ngo-5-10% kunamadoda aphakeme ngokufanayo ().

Lokhu kusho ukuthi abesifazane bavame ukushisa ama-calories aphakathi kuka-5-10% kunabesilisa abaphumule. Ngakho-ke, amadoda athambekele ekunciphiseni isisindo ngokushesha kunabesifazane abalandela ukudla okulingana namakhalori.

Isibonelo, ucwaningo lwamaviki ayisishiyagalombili okubandakanya ababambiqhaza abangaphezu kuka-2 000 ekudleni okunama-khalori angama-800 luthole ukuthi abesilisa balahlekelwe isisindo esingaphezu kuka-16% kunabesifazane, ngokuncipha kwesisindo okungu-11.8% kwabesilisa no-10.3% kwabesifazane ().

Kodwa-ke, ngenkathi amadoda ethambekele ekunciphiseni isisindo ngokushesha kunabesifazane, lolu cwaningo aluzange luhlaziye umehluko owenziwe ngokobulili emandleni okugcina ukwehla kwesisindo.

Ubudala

Olunye lwezinguquko eziningi zomzimba ezenzeka ngokuguga ukuguqulwa kokwakheka komzimba - ukukhuphuka kwamafutha kukhuphuke kanye nobunzima bemisipha kuyehla.

Lolu shintsho, kanye nezinye izinto njengokuncipha kwezidingo zekhalori zezitho zakho ezinkulu, kunomthelela ku-RMR ephansi (,).

Eqinisweni, abantu abadala abangaphezu kweminyaka engama-70 bangaba nama-RMR angama-20-25% angaphansi kunalawo abantu abadala abasebasha (,).

Lokhu kwehla kwe-RMR kungenza ukwehla kwesisindo kube nzima kakhulu ngeminyaka.

Indawo yokuqala

Ubuningi bomzimba wakho nokwakheka kwakho kungathinta nokuthi ungalindela kangakanani ukunciphisa isisindo ngokushesha.

Kubalulekile ukuqonda ukuthi ukwehla kwesisindo okuphelele ngokuphelele (ngamakhilogremu) kungahambisana nokulahlekelwa kwesisindo (%) okufanayo kubantu abahlukile. Ekugcineni, ukunciphisa umzimba kuyinkqubo eyinkimbinkimbi.

I-National Institutes of Health (NIH) Body Planner iyisiqondisi esisebenzayo sokuthi ungalahlekelwa kangakanani ngokuya ngesisindo sakho sokuqala, ubudala, ubulili, nokuthi mangaki amakhalori owasebenzisayo futhi owasebenzisayo (7).

Yize umuntu osindayo angalahlekelwa isisindo esiphindwe kabili, umuntu onesisindo esincane angalahlekelwa iphesenti elilinganayo lesisindo somzimba wakhe (10/250 = 4% uma kuqhathaniswa no-5/125 = 4%).

Isibonelo, umuntu onesisindo esingamakhilogremu angama-136 angahle anciphise amakhilogremu ayi-4.5 ngemuva kokunciphisa ukudla abakuthola nsuku zonke ngama-calories ayi-1 000 nokwandisa ukuzivocavoca umzimba amasonto ama-2.

Ukushoda kwekhalori

Kufanele udale ibhalansi engemihle yokwehlisa isisindo. Izinga lale nkinga yekhalori lithinta ukuthi ulahlekelwa isisindo ngokushesha kangakanani.

Isibonelo, ukusebenzisa ama-calories ambalwa ngama-500 ngosuku amasonto ayi-8 kungahle kube nomphumela wokulahleka kwesisindo okukhulu kunokudla ama-calories angama-200 ngosuku.

Kodwa-ke, qiniseka ukuthi ungenzi ukushoda kwekhalori yakho kukhulu kakhulu.

Ukwenza kanjalo bekungeke kungagcineki nje kuphela kepha futhi kuzokubeka engcupheni yokushoda kwezakhi. Ngaphezu kwalokho, kungakwenza ube nethuba lokunciphisa isisindo ngesimo semisipha kunokuba ukhuluphele.

Lala

Ukulala kuvame ukunganakwa kodwa okubaluleke kakhulu ekunciphiseni isisindo.

Ukulahlekelwa ubuthongo okungamahlalakhona kungavimbela kakhulu ukulahleka kwesisindo kanye nejubane othela ngalo amakhilogremu.

Ubusuku obubodwa bokuncishwa ubuthongo kukhonjisiwe ukukhulisa isifiso sakho sokuthola ikhalori ephezulu, ukudla okungenamsoco, njengamakhukhi, amakhekhe, iziphuzo ezinoshukela namachips (,).

Isifundo esisodwa seviki elingu-2 abahlanganyeli abangahleliwe ekudleni okunomkhawulo wekhalori ukulala amahora angama-5.5 noma ama-8.5 ubusuku ngabunye.

Labo abalele amahora angu-5.5 balahlekelwe ngamafutha omzimba angaphansi kwama-55% nama-60% ngaphezulu kwesisindo somzimba kunalabo abalala amahora angu-8.5 ubusuku ngabunye ().

Ngenxa yalokho, ukungalali isikhathi eside kuxhumene kakhulu nohlobo 2 sikashukela, ukukhuluphala ngokweqile, isifo senhliziyo, kanye nomdlavuza othile (,,).

Ezinye izinto

Ezinye izinto eziningana zingathinta isilinganiso sakho sokulahlekelwa kwesisindo, kufaka phakathi:

• Imithi. Imithi eminingi, njenge-anti-depressants namanye ama-antipsychotic, angakhuthaza ukuzuza kwesisindo noma avimbele ukulahleka kwesisindo ().
• Izimo zezokwelapha. Ukugula, kufaka phakathi ukudangala kanye ne-hypothyroidism, isimo lapho indlala yakho yegilo ikhiqiza khona ama-hormone ambalwa alawula umzimba, inganciphisa ukwehla kwesisindo futhi ikhuthaze ukuzuza kwesisindo (,).
• Umlando womndeni kanye nezakhi zofuzo. Kukhona ingxenye yezakhi zofuzo esungulwe kahle ehlotshaniswa nabantu abakhuluphele ngokweqile noma ukukhuluphala ngokweqile, futhi ingathinta ukwehla kwesisindo (.).
• Ukudla kwe-Yo-yo. Le ndlela yokulahlekelwa nokuthola isisindo ingenza ukwehla kwesisindo kube nzima ngomzamo ngamunye, ngenxa yokwehla kwe-RMR ().

Ubudala, ubulili, nokulala kungezinye zezici eziningi ezithinta ukwehla kwesisindo. Ezinye zifaka izimo ezithile zezokwelapha, ufuzo lwakho, kanye nokusetshenziswa kwemithi ethile.

Ukudla okuhamba phambili kwesisindo

Ngokudla okungenakubalwa kokunciphisa umzimba okutholakalayo - yonke imiphumela ethembisayo futhi esheshayo - kungadida ukwazi ukuthi yikuphi okuhle kakhulu.

Kodwa-ke, yize abadali nabagqugquzeli bebona ukuthi izinhlelo zabo ziphakeme kunezinye, akukho ukudla okukodwa okuhle kakhulu kokunciphisa umzimba (,).

Isibonelo, ukudla okune-carb ephansi njenge keto kungakusiza ukuthi wehlise isisindo esengeziwe ekuqaleni, kepha izifundo azitholi mehluko omkhulu ekunciphiseni isisindo esikhathini eside (,,).

Okubaluleke kakhulu ukukwazi kwakho ukunamathela kunqubo yokudla enempilo, encishisiwe-yekhalori (,).

Kodwa-ke, ukulandela ukudla okuphansi kakhulu kwekhalori isikhathi eside kunzima kubantu abaningi futhi isizathu sokuthi kungani izidlo eziningi zehluleka ().

Ukuze wandise amathuba akho okuphumelela, nciphisa ngokulinganisela ukudla okudla ngekhalori, hlela ukudla kwakho ngokwezifiso ngokuya ngokuthanda kwakho nempilo yakho noma sebenza nodokotela wezokudla obhalisiwe.

Hlanganisa ukudla nokuzivocavoca umzimba, kufaka phakathi ukuqeqeshwa kwe-aerobic nokumelana, ukukhulisa ukulahleka kwamafutha nokuvikela noma ukunciphisa ukulahleka kwemisipha ().

Ngokususa ukudla okusetshenzwe kakhulu nokufaka okunempilo, ukudla okuphelele, okufana nemifino, izithelo, okusanhlamvu okuphelele, amafutha anempilo, namaprotheni, ungaqhubeka nokukhuthaza ukwehla kwesisindo nempilo yakho yonke.

Ukunamathela ekudleni kwesisindo kunzima kubantu abaningi. Ngaphandle kwezinhloso zakho, khetha iphethini yokudla ngokususelwe kokuthandayo kanye nesimo sempilo.

Amanani aphephile okunciphisa umzimba

Ngenkathi abantu abaningi bethemba ukulahleka kwesisindo okusheshayo, okusheshayo, kubalulekile ukuthi ungalahli isisindo esiningi ngokushesha okukhulu.

Ukwehla kwesisindo ngokushesha kungakhuphula ubungozi benyongo, ukungabi namanzi emzimbeni nokungondleki ().

Eminye imiphumela emibi yokwehla kwesisindo ngokushesha ifaka phakathi (,):

• ikhanda
• ukucasuka
• ukukhathala
• ukuqunjelwa
• ukulahleka kwezinwele
• ukungahambi kahle esikhathini
• ukulahleka kwemisipha

Yize ukwehla kwesisindo kungenzeka ngokushesha ekuqaleni kohlelo, ochwepheshe bancoma ukwehla kwesisindo samakhilogremu ayi-1-3 (0.45-1.36 kg) ngesonto, noma cishe u-1% wesisindo somzimba wakho ().

Futhi, khumbula ukuthi ukwehla kwesisindo akuyona inqubo ehambisanayo. Amanye amasonto ungalahlekelwa okuningi, kanti amanye amasonto ungalahlekelwa okuncane noma ungalahli nhlobo (,).

Ngakho-ke ungadikibali uma ukwehla kwesisindo sakho kuhamba kancane noma amathafa izinsuku ezimbalwa.

Ukusebenzisa idayari yokudla, kanye nokuzikala njalo, kungakusiza ukuthi uhlale endleleni.

Ucwaningo lukhombisa ukuthi abantu abasebenzisa amasu wokuziqapha, njengokuqopha indlela odla ngayo kanye nesisindo sakho, baphumelela kakhulu ekwehliseni isisindo futhi basigcine kunalabo abanga (().

Ukwehlisa isisindo ngokushesha okukhulu kungaholela ezinkingeni ezinjengezinyongo, ukulahleka kwemisipha, nokukhathala okukhulu. Ochwepheshe batusa ukwehla kwesisindo okulingene kwamakhilogremu ayi-1-3 (0.45-1.36 kg) ngesonto, noma cishe u-1% wesisindo somzimba wakho.

Okubalulekile

Ukwehla kwesisindo kwenzeka lapho udla ama-calories ambalwa kunalawo owashisayo.

Izici eziningi zithinta isilinganiso sakho sokulahlekelwa kwesisindo, kufaka phakathi ubulili bakho, ubudala, isisindo sokuqala, ukulala, kanye nobukhulu bokushoda kwakho kwekhalori.

Ukuhlose ukwehlisa amakhilogremu angu-1-3 (0.45-1.36 kg) ngesonto kuyindlela ephephile futhi esimeme yokufinyelela izinhloso zakho.