Ingabe Isisindo Sakho Sofuzo? Nansi iDili

-Delile

• Isisindo kanye Nofuzo 101
• I-Genetics Impact Metabolism
• Izakhi zofuzo Nokulahlekelwa Isisindo
• Ungasithola Kanjani Isisindo Sakho Esinempilo
• Buyekeza kwe-

Ungakuthola ukumamatheka kwakho nokuhlangana ngokushesha kwamehlo kumama wakho, nombala wezinwele zakho nendlela oziphatha ngayo evela kubaba wakho — kodwa ingabe isisindo sakho sinofuzo, futhi, sifana nalezi ezinye izici?

Uma ubukade ulwa nokwakheka komzimba wakho (ngoba kumayelana nalokho, hhayi isisindo) —nomndeni wakho nawo, nakho-kungaba lula ukusola isisindo noma ukukhuluphala kofuzo. Kodwa ingabe izakhi zakho zofuzo zikudalela ukuba ngomunye wamaphesenti angu-33 abantu baseMelika abakhuluphele noma abangamaphesenti angu-38 abakhuluphele?

Kuyavela ukuthi impendulo ithi cha, kepha kukhona ubufakazi obukhulayo besayensi bendawo lapho kuncipha khona isisindo-nokukugcina kungakutholi ubunzima obunzima kakhulu.

Isisindo kanye Nofuzo 101

Ngenkathi amakhulu ezakhi zofuzo ethinta isisindo ngezindlela ezincane, ukuguquka kwezakhi zofuzo okwaziwayo kuhamba emindenini futhi kubonakale kubeka abantu ekukhulupheni ngokweqile. (Lezi zinguquko azihlolwa njalo, ngakho ungalindeli ukuthi udokotela wakho azokuthola ekuhlolweni kwegazi kwakho minyaka yonke.)

Isibonelo, umuntu othambekele ekutholeni isisindo uzoba nesikhathi esinzima ukulawula indlala — okunye kokushintshwa kwezakhi zofuzo kubandakanya ukumelana ne-hormone ekucindezelwa yindlala i-leptin — nesikhathi esinzima sokwehlisa isisindo uma sesitholile kunomuntu ongenalo ufuzo ukulungisa.

Sesikushilo lokho, indlela izakhi zakho zofuzo eziziveza ngayo kungase kuxhomeke kakhulu kuwe. "Ufuzo lokukhuluphala aluqondwa kahle," kusho uHoward Eisenson, M.D., umqondisi omkhulu weDuke Diet & Fitness Center. Uveza ukuthi ucwaningo luphakamisa ukuthi izakhi zofuzo zibalwa ngamaphesenti angama-50 kuye kwangama-70 okwehluka kwesisindo sethu. Lokho kusho ukuthi, noma ngabe unezakhi zofuzo ezikubeka phambili ekubeni isisindo esiphakeme, akusona isivumelwano esenziwe. “Ukuthi othile ukhuluphele kakhulu emndenini akusho ukuthi uzokhula nakanjani,” kusho uDkt. Eisenson. Ngisho naphakathi kwabantu abanofuzo oluthambekele ekukhuluphaleni ngokweqile, kunabantu abahlala benesisindo esiphansi. (ICYMI: Lesi Sithombe Sokuguqulwa Kwabesifazane Sikhombisa Ukuthi Ukwehla Kwesisindo Kuyisigamu Sempi)

I-Genetics Impact Metabolism

Kuyanezela kulokhu: Indlela engcono yokugwema ukukhuluphala ngokweqile ukugcina isisindo esinempilo kwasekuqaleni. Ucwaningo lwakamuva luveza izizathu zokuthi kungani uma wehlise isisindo, kufanele udle kancane futhi uvivinye umzimba ukuze ugcine umzimba wakho usesisindo esisha, esiphansi kunalowo obekade esesisindo esifanayo ongakaze asinde — empeleni , ukuzondla impilo yakho yonke ukuze nje uhlukane. (Okuhlobene: Iqiniso Mayelana Nokuzuza Kwesisindo Ngemva Kokulahlekelwa Okukhulu Kakhulu)

Lokhu kungenxa yokuthi sona kanye isenzo sokuncipha kwesisindo sibeka umzimba wakho esimweni sokuntula i-metabolic-okuyisikhathi esingakanani, akekho onesiqiniseko. Ngakho-ke, udinga ama-calories ambalwa ukuze nje uhlale uzacile, ngisho noma ungazami ukulahlekelwa. "Kunesijeziso okufanele sikhokhelwe ukukhuluphala," kusho uJames O. Hill, Ph.D., umqondisi omkhulu we-Anschutz Health and Wellness Center e-University of Colorado.

Ukhokha okuthile kwesijeziso, noma ngabe kuncane kakhulu, noma ngabe ubukhuluphele nje, kunezela uJoseph Proietto, MD, umcwaningi nodokotela wase-University of Melbourne e-Australia. Ucwaningo lwakhe, olushicilelwe ku- I-New England Journal of Medicine, iphakamisa ukuthi uma ulahlekelwa ngamaphesenti ayishumi esisindo somzimba wakhe — ukusuka, ngokwesibonelo, amakhilogremu ayi-150 kuya kumakhilogremu angama-135 — kukhona ushintsho oluhlala njalo emazingeni ama-hormone alawula indlala okuzokwenza ufune ukudla. "Umzimba ufuna ukuvikela leso sisindo obukade unaso, futhi unezindlela ezinamandla zokukufeza lokho," kusho uDkt. Proietto. Ngokushesha nje lapho uyeka ukuqapha, isisindo siphindela emuva ngoba imetabolism yakho ayisebenzi kahle. Kungakho ukwehlisa isisindo esikhulu futhi ukusigcina kwenzeka njalo kakhulu. (Okuningi lapha: Ngabe Ungasheshisa Ngempela Imetabolism Yakho?)

Izakhi zofuzo Nokulahlekelwa Isisindo

Njengamanje, ungase uphelelwe ithemba ngokuthi lawo maphawundi angu-15 okulwile kanzima azophinde abuyele emuva. Kepha ungapheli amandla. Ukwazi nje ukuthi kuzodingeka uzikhandle ngokungaguquki kungaphezu kwengxenye yempi.

"Wonke umuntu osensimini yami manje uyavuma ukuthi ukuvinjelwa okunamandla kwesisindo kuyindlela yokugxila emizamweni yethu," kusho uSteven Heymsfield, M.D., umqondisi omkhulu wePennington. Kunjalo: Iqiniso elilula lokuthi ugcina isisindo sakho, noma ngabe akuyona into yakho efanelekile kepha liseduze nohla olunempilo, liyimpumelelo enkulu futhi lizokubeka phambili komdlalo uyazibuza ukuthi uzolahlekelwa kanjani isisindo ngezakhi zofuzo ezimbi. "Yidla kahle futhi uvivinye umzimba; noma ngabe wenza lezo zinto futhi unganciphisi umzimba, uzoba nempilo enhle," kusho uDkt. Heymsfield. (Ngoba, isikhumbuzi, isisindo asilingani nesimo sempilo.)

Amakhilogremu ambalwa kulula ukubhekana nawo. "Ungalahla amaphesenti ama-5 noma ngaphezulu wesisindo somzimba wakho futhi ngomzamo omncane, uyeke lokho," kusho uFrank Greenway, M.D., isazi sezinto ezisebenza endocrin ePennington Biomedical Research Center. Ukudla ngokulungile kuyisihluthulelo sokulahla isisindo, ukuzivocavoca umzimba kuyisondlo.

Uma ungakatholi isisindo esiningi, "awudingi ukwenza okuningi njengomuntu onaso," kusho uDkt Hill. "Akuthathi imizuzu engu-90 yokuzivocavoca umzimba ngosuku ukuvimbela ukukhuluphala, kodwa kungathatha okungako ukugcina amaphilisi esehlile uma usulahlekile. Akulungile, kodwa kunjalo."

Ukwehla kwesisindo esikhulu kungenza futhi ukuthi amahormone akho ahambe nge-haywire. Ucwaningo lukaDkt. Proietto luthole ukuthi uma ulahlekelwa isisindo somzimba wakho esingamaphesenti ayishumi noma ngaphezulu, amazinga amahomoni athile, kufaka phakathi i-leptin ne-ghrelin, akhipha konke lokho futhi aqhubeke abe ngaleyo ndlela isikhathi esingaziwa, ngakho-ke ubuchopho bakho bukutshela ulambile noma ngabe umzimba wakho awudingi uphethiloli.

Uma kufanele ugcine ukudla isikhathi eside, ingqondo yakho idlala ngawe. Njengoba uqala ukuzincisha ukudla, kusho uJohn R. Speakman, Ph.D., we-Institute of Biological and Environmental Sciences eScotland, umzimba wakho uvunguza endaweni yawo yokugcina i-glycogen futhi uchithe isisindo samanzi agcinwe nawo i-glycogen, ngakho-ke isikali sikhombisa ukwehla okukhulu. "Ucwaningo olwenziwa ebhodini luphakamise ukuthi uma uhlala ekudleni, ukuncipha kwesisindo ngemuva kwalokhu kwehla kokuqala kuhle kakhulu futhi akufinyeleli ethafeni," esho. Kepha emhlabeni wangempela, ngoba ukwehla kwesisindo kubonakala kwehlisa ijubane, abantu bathambekele ekulahlekelweni yisinqumo sabo futhi baqinise kancane ekudleni kwabo kunalawo masonto okuqala, ngaleyo ndlela bakhe ithafa langempela. (Okwengeziwe lapha: Indlela Yokumisa I-Yo-Yo Dieting Kanye Futhi Konke)

Ungasithola Kanjani Isisindo Sakho Esinempilo

Uma ungase usebenzise ukulahlekelwa ama-lbs ambalwa ukuze uthole isisindo sakho esijabulisayo, thola ugqozi ku-National Weight Control Registry, isizindalwazi esihlola labo abalahlekelwe okungenani ngamakhilogremu angu-30 futhi bawugcina bengasebenzi.

• Vuselela ugqozi lwakho. "Okubakhuthaze ukuthi baqale ukwehlisa isisindo kungenzeka kungafani nalokhu okubasizayo ukuthi bangasinciphisi," kusho uHill, owaqopha irejista. Ukwesaba impilo kungase kubangele ukulahlekelwa kokuqala, isibonelo, kodwa ukugqoka izingubo abazithandayo kungase kube isizathu kamuva.
• Shintshela ekuqeqesheni amandla. Yize ingekho imininingwane eminingi ngalokhu, kusho u-Hill, kunengqondo ukuthi ukuqeqeshwa kwamandla okwenziwa yilaba balondolozi, kuyisici sokukwazi kwabo ukuhlala nesisindo sabo esiphansi. "Kusiza ukwakha imisipha futhi kuvimbele ukulahlekelwa kwemisipha, futhi-ke, imisipha ishisa amakholori," usho kanje. Usanda kuqala? Zama lo mkhuba wokuqeqesha amandla ongathuki kwabaqalayo. (Ucwaningo lubonisa ukuthi i-HIIT ingaba nesandla emizamweni yokwehlisa isisindo.)
• Zivocavoce ngokuseduze nsuku zonke ngangokunokwenzeka. Ukuzivocavoca kwabancane abaphumelelayo "kusukela kumizuzu engama-30 ngosuku kuye kwengama-90, kepha isilinganiso sicishe sibe ngu-60," kusho u-Hill. (Kepha khumbula, izinsuku zokuphumula ezisebenzayo zibalulekile, nazo.)
• Bopha ukuzivocavoca kokunye okunengqondo kuwe. "Omunye wesifazane uthe wenza isikhathi sokuba nengokomoya nsuku zonke, futhi ngaleso sikhathi esikhethekile, uhamba futhi azindle," kusho uHill. Uyanezela, abaningi abanakekeli besikhathi eside, baze bashintshe imisebenzi futhi babe ochwepheshe bokudla noma abaqeqeshi.

Buyekeza kwe-