Umsebenzi Womzimba Ushisa Amakholori Ambalwa Kunokuthi Ungacabanga, Kusho Ucwaningo Olusha

-Delile

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Ukuhlakanipha okuvamile (kanye newashi lakho elihlakaniphile) kuphakamisa ukuthi ukuzilolonga kuzokusiza ushise amakholori ambalwa engeziwe. Kepha ucwaningo olusha lukhombisa ukuthi akunjalo ncamashilokho kulula.

Ucwaningo lushicilelwe ku I-Biology yamanje bathola ukuthi, uma uzivocavoca, umzimba wakho ungase empeleni ushise amakholori ambalwa phakathi nosuku lonke kunalokho obekulindelwe - ikakhulukazi, ngaphansi kwamaphesenti angama-28.

Udinga eminye imininingwane? Kuhle.

Kulolu cwaningo, abacwaningi bahlaziye idatha evela kubantu abadala abangu-1,754, bebheka ngokuqondile ukuthi mangaki ama-calories abawashise ekuqaleni (okubizwa ngokuthi izindleko zabo ze-basal energy noma isilinganiso se-basal metabolic, okuyinani lama-calories okudingeka umzimba wakho umane usebenze) nokuthi mangaki ama-calories. basha yonke into emini. Abacwaningi babe sebekhipha isilinganiso sabo se-basal metabolic kuma-calories awo ashisiwe, futhi bathola ukuthi mangaki ama-calories abantu abashise ngenxa yokuzivocavoca nokusebenza okuvamile (njengokuhamba, ukusebenza, njll.). Leso sibalo bese siqhathaniswa nenani lama-calories abantu ngokomqondo bekufanele ngabe bashisile (ngokusho kwamafomula amukelwa kakhulu wokushiswa kwekhalori elilinganisiwe) ngokususelwa ekusetshenzisweni kwamandla abo okuyisisekelo nokuthi yimiphi imisebenzi nokusebenza abakwenzile ngalolo suku. (Okuhlobene: Okudingeka Uqonde Ngokuzivocavoca NeCalorie-Burn)

Nakuba i-metabolism yawo wonke umuntu namakhono okushisa amakhalori ehluke kancane, abacwaningi bathola ukuthi, cishe, cishe amaphesenti angu-72 kuphela ama-calories abantu abawashise ngenxa yokuzivocavoca kanye nomsebenzi ojwayelekile empeleni ahunyushwa kuma-calories engeziwe ashiswe ngalolo suku. Akukhona ukuthi ukuzivocavoca kwabo "akuzange kubalwe" kodwa kunalokho, imizimba yabo empeleni "yayinxephezela" ngomzamo owengeziwe wokuzivocavoca ngokunciphisa izindleko zabo zamandla ayisisekelo lapho bengasebenzi, ngakho-ke bashisa ama-calories ambalwa lapho bephumule. (I-FYI, okungenani imizuzu engama-30 yokuzivocavoca umzimba okumaphakathi ngosuku kuyanconywa kumuntu omdala ojwayelekile, ngokusho kweMayo Clinic.)

Isibonelo, ake sithi ukusetshenziswa kwakho kwamandla okuyisisekelo kungama-calories angu-1,400 / ngosuku, ushisa ama-calories angama-300 ngemizuzu engama-30, futhi ushisa amanye ama-calories angu-700 enza eminye imisebenzi yosuku, njengokupheka, ukuhlanza, ukuhamba ngezinyawo , nokusebenza. Ngokuya ngemiphumela yabacwaningi, yize kuthiwa, bekufanele ngabe ushise ama-calories angu-2 400 aphelele ngosuku, kungenzeka ukuthi ushise ama-calories angu-1,728 kuphela - amaphesenti angama-72 esamba esilinganisiwe.

Kungani lokhu kungenzeka, noma kunjalo? Kubukeka sengathi lokhu kungaba yisimo somzimba esisele esivela ezinsukwini zethu zangaphambilini ze-wayyyy - futhi konke kusegameni lokulondoloza amandla. "Kungenzeka ukuthi, isinxephezelo esinjalo bekuzovumelana nezimo kokhokho bethu ngoba kunciphisa isidingo samandla okudla futhi ngaleyo ndlela kunciphise isikhathi esidingekayo sokufuna ukudla, izinzuzo zakho ezingabandakanya ukunciphisa ukuchayeka ekuzimbeni," kubhala abacwaningi. Futhi akuyona nje into kubantu. Kokubili abantu nezilwane bangaphendula ekusetshenzisweni kwamandla amakhulu ekusebenzeni esikhathini eside ngokunciphisa amandla asetshenziselwe ezinye izinqubo, "babhala.

Abaphenyi baphinde bathola ukuthi ukwakheka komzimba womuntu (isilinganiso samafutha omzimba nezicubu ezingewona amafutha) kudlale indima futhi. Kubantu abanamafutha amaningi omzimba, imizimba yabo kungenzeka ukuthi "inxephezele" ukonga amandla futhi ishise ama-calories ambalwa ekupheleni kosuku uma kuqhathaniswa nalabo abanamazinga aphansi omzimba womzimba - kwezinye izimo, kuze kube ngamaphesenti angama-50 ngaphansi. Abaphenyi baphawula ukuthi akucaci ukuthi yini imbangela nomphumela: Kuphakathi kokuthi abantu bathambekele ekutholeni amafutha ngoba imizimba yabo "i-energy compensators" engcono noma imizimba yabo iba "ngabanikeli bamandla" abangcono ngoba banamafutha omzimba amaningi.

Konke lokho ukushukuma komzimba ngokubanzi> Kuningi ongakuthatha uma uzama ukunciphisa isisindo noma ubala amakhalori ashisiwe ngesinye isizathu (njengokuqeqeshwa komncintiswano noma umjaho), kepha kunezinto ezimbalwa ezibalulekile okufanele uzikhumbule. Enye ukuthi usashisa amakhalori uma uzivocavoca - futhi nakanjani ngaphezu kokuthi ubungasebenzi usuku lonke, kusho u-Albert Matheny, R.D., umsunguli we-SoHo Strength Lab, Promix Nutrition, kanye ne-ARENA. Ngisho noma kungase kungabi ncamashi njengoba kukhonjisiwe kusibonisi se-treadmill yakho, usaphuma phambili mayelana nokuthuthukisa impilo yakho, ikakhulukazi uma uhlanganisa umsebenzi wakho ovamile nokudla okunempilo.

"Akukho kulokhu okungaphikisa iqiniso lokuthi ukuvivinya umzimba ngokwakho, kungakhathaliseki ubukhulu bomzimba, kunciphisa yonke imbangela nokufa kwenhliziyo nemithambo yegazi kanye nokugula," kusho uJim Pivarnik, Ph.D., uprofesa we-kinesiology eMichigan State University. Ngamanye amazwi, ukuvivinya umzimba kungasiza ekunciphiseni ingozi yezimo zempilo ezimbi njengesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, nezinhlobo ezithile zomdlavuza. Ingasaphathwa ukuthi ingasiza ukuqinisa amathambo nemisipha yakho (okusiza ukuvimbela ukulimala), kwehlise ingozi yokucindezeleka, futhi kwandise amathuba okuthi uzophila isikhathi eside. (Okuhlobene: Izinzuzo Ezinkulu Kakhulu Zengqondo Nomzimba Zokusebenza)

Vele, kunengqondo ukuthi ungafuna ukukhulisa lokho okutholayo ekusebenzeni kwakho. Uma ukushisa ikhalori nokwehlisa isisindo kuyinjongo yakho, kuwumqondo omuhle ukugxila kokuzivocavoca umzimba okusebenzisa amaqembu amakhulu emisipha, kusho uMatheny. “Noma nini uma ukwazi ukusekela isisindo somzimba wakho, ungahlali emshinini, futhi unyakaze amalunga amaningi kuhle,” usho kanje. Ingasaphathwa, imisipha ishisa amakholori amaningi lapho uphumule kunamafutha, ngakho ngokwakha imisipha eningi, ulungiselela umzimba wakho ukuthi ushise amakholori amaningi ngisho nalapho ungenzi lutho (nakuba kungacaci ukuthi lokho kungase kuhlanganyele kanjani nalesi simo sokunxeshezelwa kwamandla. ).

Ngokuqondile, uMatheny uphakamisa ukwenza ukusebenza kwe-HIIT, okusebenza kahle uma ukukhishwa kwekhalori kuyinjongo yakho, usho kanjalo. Ukusebenza kwe-HIIT kungahle futhi kuholele entweni ebizwa nge- "afterburn effect" noma ngokweqile post-exercise oxygen oxygen (EPOC), ethi umzimba wakho uyaqhubeka nokushisa amakhalori ngemuva kokuzivocavoca umzimba (njenge-HIIT) njengoba izama ukubuyela kwisisekelo. (Futhi, akucaci ukuthi lo mphumela ungasebenzisana kanjani nalokho abacwaningi abakubonile kulolu cwaningo njengoba bengazange babheke ukuthi ukusebenzisa okuhlukile kuguqule kanjani le miphumela yesinxephezelo samandla.)

Ukuzivocavoca nakho kungaba nomthelela ongaqondile ezinhlosweni zakho zokwehlisa isisindo, kusho u-Audra Wilson, MS, RD, ingcweti yokudla ngokudla okune-bariatric eMetabolic Health and Surgical Weight Loss Centre eDelnor Hospital. “Kungakhuphula umoya wakho, okungaba usizo ngezinye izikhathi kubantu abajwayele ukudla ukuze babhekane nezimo ezicindezelayo noma ezingokomzwelo,” kuchaza yena. "Kungathuthukisa ikhwalithi yokulala, okusho ukuthi ungase ungafinyeleli ekudleni okwengeziwe ukuze uzame ukuphakamisa amazinga akho wamandla."

UWilson uphinde agcizelele ukubaluleka kokwenza "ushintsho lwendlela yokuphila jikelele" ukuze adle okunempilo nokuzivocavoca umzimba njalo ukunciphisa umzimba - futhi, okubaluleke kakhulu, impilo yonke. "Lezi zinto ezimbili ziyahambisana," usho njalo.

Nakuba ungase ushise amakholori ambalwa kancane ekupheleni kokujima kunalokho ongase ucabange, ukuhlala usebenza isikhathi eside kunemivuzo engcono kakhulu - kokubili ingqondo yakho nomzimba wakho.

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