Ingabe i-'Startement Mode 'ingokoqobo noma icatshangelwayo? Ukubukeka Okubucayi

-Delile

• Kusho ukuthini ukuthi 'imodi yendlala'?
• Ama-calories angene, ama-calories aphelile
• Inani lamakhalori owashisayo lingashintsha
• Ucwaningo lubonisa ukuthi ukuvinjelwa kwekhalori kunganciphisa imetabolism yakho
• Imisipha ivame ukwehla
• Ungakugwema kanjani ukwehla komzimba
• Phakamisa isisindo
• Gcina amaprotheni ephezulu
• Ukuthatha ikhefu ekudleni kwakho kungasiza | Ukuthatha amakhefu
• Ithafa lokwehlisa isisindo lingabangelwa izinto eziningi
• Okubalulekile

Ukwehla kwesisindo kuhlotshaniswa nezinzuzo eziningi zempilo yomzimba nengqondo futhi ngokuvamile kubonwa njengento enhle.

Kodwa-ke, ubuchopho bakho, obukhathazeke kakhudlwana ngokukuvimbela ukuthi ungabulawa yindlala, abuboni kanjalo.

Uma ulahlekelwa isisindo esiningi, umzimba wakho uqala ukuzama ukonga amandla ngokunciphisa inani lama-calories asishisayo ().

Futhi kukwenza uzizwe ulambile, ulambile, futhi kwandise izifiso zokudla.

Le miphumela ingakudalela ukuthi uyeke ukunciphisa isisindo futhi ingakwenza uzizwe ungaphatheki kahle uze ulahle imizamo yakho yokwehlisa isisindo uphinde uthole isisindo.

Lesi simo, esiyindlela yemvelo yobuchopho bakho yokukuvikela endlaleni, sivame ukubizwa ngokuthi "imodi yendlala."

Lo mbhalo uphenya umqondo wemodi yendlala, kufaka phakathi ukuthi yini ongayenza ukuyivimba ukuthi ingenzeki.

Kusho ukuthini ukuthi 'imodi yendlala'?

Lokho abantu ngokuvamile abakubiza ngokuthi "imodi yendlala" (futhi kwesinye isikhathi "ukulimala komzimba") yimpendulo yemvelo yomzimba wakho ekuvinjelweni kwekhalori yesikhathi eside.

Kubandakanya umzimba ophendula ekwehlisweni kokudla kwekhalori ngokunciphisa izindleko zekhalori ukugcina ibhalansi yamandla nokuvikela indlala.

Lokhu kuyimpendulo yemvelo yemvelo, futhi igama lobuchwepheshe kuyo yi- "adaptive thermogenesis" ().

Igama elithi imodi yendlala liyigama elingalungile, njengoba indlala yangempela yinto engacabangi ngokuphelele ezingxoxweni eziningi zokwehlisa isisindo.

Imodi yendlala iyimpendulo esebenzayo yomzimba, yize yenza okubi kakhulu kunokuhle endaweni yesimanje yokudla lapho ukukhuluphala kudlangile khona.

Ama-calories angene, ama-calories aphelile

Ukukhuluphala ngokweqile kuyisifo sokuqongelelwa kwamandla amaningi.

Umzimba ufaka amandla (ama-calories) ezicutshini zawo ezinamafutha, uwagcine ukuze uwasebenzise kamuva.

Uma ama-calories amaningi engena kwizicubu zakho zamafutha kunokuwashiya, uthola amafutha. Ngakolunye uhlangothi, uma amakhalori amaningi eshiya izicubu zakho zamafutha kunokungena kuwo, ulahlekelwa ngamafutha.

Zonke izidlo zokunciphisa umzimba zibangela ukuncipha kokudla kwekhalori. Abanye benza kanjalo ngokulawula ukungena kwekhalori ngqo (ukubala amakhalori, izingxenye ezinesisindo, njll.), Kanti abanye bakwenza lokho ngokunciphisa isifiso sokudla ukuze udle amakhalori ambalwa ngokuzenzakalela.

Uma lokhu kwenzeka, inani lama-calories ashiya izicubu zakho zamafutha (ama-calories aphume) likhulu kunenani lama-calories angena kuwo (ama-calories ngaphakathi). Ngakho-ke, ulahlekelwa amanoni, okubukwa ngumzimba wakho njengokuqala kwendlala.

Ngenxa yalokho, umzimba wakho uyalwa futhi, wenza konke okusemandleni ukukwenza uyeke ukulahlekelwa.

Umzimba nobuchopho kungaphendula ngokwenza ukuthi ulambe (ngakho-ke udla kakhulu, wandise amakhalori), kepha futhi kungathinta inani lamakhalori owashisayo (ama-calories aphume).

Imodi yendlala isho ukuthi umzimba wakho unciphisa ama-calories ukuze ubuyisele ibhalansi yamandla futhi kukuvimbe ekulahlekelweni isisindo esithe xaxa, noma ubhekene nokuvinjelwa okuqhubekayo kwekhalori.

Lesi senzakalo singokoqobo impela, kodwa noma sinamandla kangako yini ukuthi singakuvimbela ekunciphiseni isisindo - noma sikudalele sona ukukhuluphala ngaphandle kokuvinjelwa okuqhubekayo kwekhalori - akucaci kangako.

Lokho abantu abakubiza ngokuthi "imodi yendlala" yimpendulo yemvelo yomzimba ekuvinjelweni kwekhalori yesikhathi eside. Kubandakanya ukwehliswa kwenani lamakhalori asha umzimba wakho, okunganciphisa ukuncipha komzimba.

Inani lamakhalori owashisayo lingashintsha

Inani lamakhalori owashisayo ngosuku lingahlukaniswa libe izingxenye ezine.

• Isilinganiso se-basal metabolic (BMR). I-BMR yinani lama-calories umzimba wakho owasebenzisayo ukugcina imisebenzi ebalulekile, njengokuphefumula, ukushaya kwenhliziyo, nokusebenza kwengqondo.
• Umphumela we-Thermic wokudla (TEF). Leli inani lamakhalori ashisiwe ngenkathi kugaywa ukudla, okuvamise ukuba yi-10% yokudla kwekhalori.
• Umphumela we-Thermic wokuzivocavoca (TEE). I-TEE inombolo yamakhalori ashisiwe ngesikhathi sokuvivinya umzimba, njengokuvivinya umzimba.
• Umsebenzi wokungazivocavoci i-thermogenesis (NEAT). I-NEAT isho inani lamakhalori ashile azungezile, ukushintsha kwesimo, njll. Lokhu kuvame ukungazi.

Izinga lalezi zilinganiso ezine lingehla lapho usika ama-calories futhi ulahlekelwe isisindo. Lokhu kungenxa yokwehla kokunyakaza (okubili nokwazi) kanye nezinguquko ezinkulu ekusebenzeni kwesistimu yezinzwa namahomoni ahlukahlukene (,).

Ama-hormone abaluleke kakhulu yi-leptin, i-hormone yegilo, ne-norepinephrine. Amaleveli awo wonke la mahomoni angancipha ngokuvinjelwa kwekhalori (,).

Kunezindlela eziningana lapho umzimba ushisa amakhalori, konke okungabonisa ukwehla komsebenzi lapho uvimbela amakhalori isikhathi eside.

Ucwaningo lubonisa ukuthi ukuvinjelwa kwekhalori kunganciphisa imetabolism yakho

Ucwaningo lukhombisa ukuthi ukwehla kwesisindo kunciphisa inani lama-calories owashisayo ().

Ngokuya ngokubuyekeza okukodwa okukhulu, lokhu kufinyelela kuma-calories angu-5.8 ngosuku ngephawundi ngalinye elahlekile, noma ama-calories ayi-12.8 ngekhilogremu ngalinye. Kodwa-ke, lokhu kuncike ekutheni ulahlekelwa isisindo ngokushesha kangakanani. Ukwehla kwesisindo okuhamba kancane futhi kancane kancane ngenxa yokuvinjelwa okuncane kwekhalori akulinciphisi inani lama-calories owashisayo ngezinga elifanayo ().

Isibonelo, uma ungalahlekelwa amakhilogremu angama-50 ngokushesha, umzimba wakho ungagcina usushisa ama-kilojoule angama-290.5 ambalwa ngosuku.

Ngaphezu kwalokho, ukuncishiswa kwemali esetshenzisiwe yekhalori kungaba kukhulu kakhulu kunalokho okubikezelwe yizinguquko zesisindo.

Eqinisweni, ezinye izifundo zibonisa ukuthi ukulahlekelwa nokugcinwa kwe-10% yesisindo somzimba kunganciphisa ama-calories ashiswe ngu-15-25% (,).

Lesi ngesinye sezizathu esenza ukwehla kwesisindo kuvame ukwehla ngokuhamba kwesikhathi, nokuthi kungani kunzima kangaka ukugcina isisindo esinciphile. Ungadinga ukuthi udle amakhalori ambalwa unomphela.

Gcina ukhumbula ukuthi lokhu "kuncipha" kwami ​​kokuqina komzimba kukhulu ngokwedlulele kwamanye amaqembu anenkinga yokwehlisa isisindo, njengabesifazane abasesikhathini sokuya esikhathini.

Imisipha ivame ukwehla

Omunye umphumela ohlangothini lokwehlisa isisindo ukuthi isisindo semisipha sivame ukwehla ().

Imisipha iyasebenza futhi ishisa amakhalori ubusuku nemini.

Kodwa-ke, ukuncishiswa kwemali esetshenzisiwe yekhalori kukhulu kunalokho okungachazwa ukwehliswa kwesisindo semisipha kuphela.

Umzimba usebenza kahle ekwenzeni umsebenzi, ngakho-ke amandla amancane kunangaphambili adingeka ukwenza umsebenzi ofanayo ().

Ngakho-ke, ukukhawulelwa kwekhalori kukwenza usebenzise amakholori ambalwa ukwenza umsebenzi womzimba.

Ukwehla kwesisindo nokuncipha kokudla ikhalori kungaholela ekwehleni kokushisa kwekhalori. Ngokwesilinganiso, lokhu kufinyelela kuma-calories angama-5.8 ngekhilogremu ngalinye (isisindo somzimba esilahlekile esingama-calories ayi-12.8 kg)

Ungakugwema kanjani ukwehla komzimba

Isilinganiso sokunciphisa umzimba simane nje siyimpendulo engokwemvelo ekwehlisweni kokudla kwekhalori.

Yize ukuncipha kokushiswa kwamakhalori kungenakugwemeka, kunezinto eziningi ongazenza ukunciphisa umphumela.

Phakamisa isisindo

Into eyodwa ephumelela kunazo zonke ongayenza ukuvivinya umzimba.

Inketho esobala kungaba ukuphakamisa izinsimbi, kepha izivivinyo zomzimba zingasebenza futhi.

Ucwaningo luye lwabonisa ukuthi ukuvivinya umzimba, njengokusebenzisa imisipha yakho ekumelaneni, kungaba nezinzuzo ezinkulu lapho udla ukudla.

Kwesinye isifundo, amaqembu amathathu abesifazane abekwa ekudleni okunikeza ama-calories ayi-800 nsuku zonke.

Iqembu elilodwa liyalelwe ukuthi lingazivocavoci, elinye lenze umsebenzi wokuvivinya umzimba (i-cardio), kanti iqembu lesithathu belivivinya umzimba ().

Labo abasemaqenjini okungenzeka abangavocavoci noma ukuzivocavoca nge-aerobic balahlekelwe yisisindo semisipha futhi baba nokuncipha okuphawulekayo ngesilinganiso semethabolic.

Kodwa-ke, abesifazane abenza ukuvivinya umzimba bagcina isilinganiso sabo semethabolic, ubukhulu bemisipha, namazinga amandla.

Lokhu kuqinisekiswe ezifundweni eziningi. Ukwehla kwesisindo kunciphisa isisindo semisipha kanye nesilinganiso semethabolic, futhi ukuvivinya umzimba kungavimba ukuthi kungenzeki (okungenani ngokwengxenye) (,).

Gcina amaprotheni ephezulu

Amaprotheni yinkosi yama-macronutrients uma kukhulunywa ngokunciphisa umzimba.

Ukuba nokudla okuphezulu kwamaprotheni kungakunciphisa kokubili ukudla (ama-calories ngaphakathi) futhi kukhulise imetabolism (ama-calories aphume) ngama-calories ayi-80-100 ngosuku (,).

Kunganciphisa nokulangazelela, ukudla okulula ebusuku, kanye nokudla ikhalori (,).

Khumbula ukuthi ungazuza izinzuzo zamaprotheni ngokumane uwengeze ekudleni kwakho, ngaphandle kokukhawulela ngokucophelela noma yini.

Lokho kusho, ukudla amaprotheni okwanele nakho kubalulekile ukuvimbela imiphumela emibi yokwehla kwesisindo sesikhathi eside.

Lapho ukudla kwakho kwamaprotheni kuphakeme, umzimba wakho uzoncipha ukwehlisa imisipha yakho ukuthola amandla noma amaprotheni.

Lokhu kungasiza ekulondolozeni isisindo semisipha, okufanele (okungenani ngokwengxenye) sivimbele ukwehla komzimba okuza nokwehla kwesisindo (, 21,).

Ukuthatha ikhefu ekudleni kwakho kungasiza | Ukuthatha amakhefu

Abanye abantu bathanda ukufaka njalo izihluzi, okubandakanya ukuthatha ikhefu ekudleni kwabo izinsuku ezimbalwa.

Ngalezi zinsuku, bangadla ngaphezu kwesondlo, bese beqhubeka nokudla kwabo ezinsukwini ezimbalwa kamuva.

Kunobunye ubufakazi bokuthi lokhu kungakhuphula okwesikhashana amazinga amanye amahomoni ancipha ngokuncipha, njenge-leptin ne-thyroid hormone (,).

Kungasiza futhi ukuthatha ikhefu elide, njengasemasontweni ambalwa.

Vele uqiniseke ukuthi uyazi ukuthi udlani ngesikhathi sekhefu. Yidla lapho unakekelwa, noma uphele kancane, kodwa hhayi kangangoba uqala ukuzuza amafutha futhi.

Ukuzila ukudla ngezikhathi ezithile nakho kungasiza, yize izifundo zinikeze imiphumela ephikisanayo. Uma kuqhathaniswa nokuvinjelwa okuqhubekayo kwekhalori, ezinye izifundo zibika ukuthi ukuzila ngezikhathi ezithile kunciphisa i-thermogenesis eguqukayo, kanti ezinye zibonisa ukwanda, noma umphumela ofanayo ().

Ukuphakamisa izinsimbi nokugcina ukudla kwamaprotheni kuyizindlela ezimbili ezisuselwa ebufakazini zokunciphisa ukuncipha kwemisipha kanye nokwehla komzimba ngesikhathi sokuncipha. Ukuthatha ikhefu ekudleni kwakho nakho kungasiza.

Ithafa lokwehlisa isisindo lingabangelwa izinto eziningi

Lapho uqala ukuzama ukunciphisa umzimba, ungahle uthole imiphumela esheshayo.

Emasontweni nasezinyangeni zokuqala, ukwehla kwesisindo kungenzeka ngokushesha futhi ngaphandle komzamo omkhulu.

Noma kunjalo, izinto zingahamba kancane ngemuva kwalokho. Kwezinye izimo, ukuncipha kwesisindo kuyehla kakhulu kangangokuba amasonto amaningi angadlula ngaphandle kokunyakaza okubonakalayo esikalini.

Kodwa-ke, ithafa lokwehlisa isisindo lingaba nezimbangela eziningi ezahlukahlukene (kanye nezixazululo), futhi akusho ukuthi awulahli isisindo.

Isibonelo, ukugcinwa kwamanzi kunganikeza umbono wentaba yokuncipha.

Ngaphandle kokuthola imiphumela esheshayo lapho uqala ukuzama ukukhipha amakhilogremu, ukwehla kwesisindo sakho kungancipha noma kume ngokuphelele. Lokhu kwaziwa njengethafa lokulahlekelwa isisindo, elingaba nezimbangela nezixazululo eziningi.

Okubalulekile

Imodi yendlala ingokoqobo, kepha ayinamandla njengoba abanye abantu becabanga.

Kunganciphisa ukwehla kwesisindo ngokuhamba kwesikhathi, kepha ngeke kukubangele ukuthi ukhuluphale yize uvimbela amakhalori.

Futhi akuyona into "evuliwe nengaphandle". | Kunalokho, kuwububanzi bomzimba wakho ozivumelanisa nokwanda noma ukwehla kokudla kwekhalori.

Eqinisweni, imodi yendlala iyigama elidukisayo. Okuthile okufana "nokujwayela umzimba" noma "ukwehla komzimba" kungafaneleka kakhulu.

Umphumela umane nje impendulo yemvelo yemvelo yomzimba ekwehleni kokudla kwekhalori. Ngaphandle kwawo, abantu ngabe baphela eminyakeni eyizinkulungwane edlule.

Ngeshwa, le mpendulo evikelayo ingadala ingozi enkulu kunokuhle lapho ukondla ngokweqile kuyisongo esikhulu kakhulu empilweni yomuntu kunokulamba.