Kungenzeka Yini Ukukhomba Ukulahlekelwa Kwamafutha Ezingxenyeni ezithile Zomzimba?

-Delile

• Kuyini Ukunciphisa Amabala?
• Kungani Abanye Abantu Bangafuna Ukunciphisa Amafutha Kwezinye Izindawo
• Ngabe Ukuncishiswa Kwendawo Kuyenzeka?
• Kusebenza Kanjani Ukulahlekelwa Amafutha
• Ubuningi bezifundo bunciphise ukwehliswa kwendawo
• Umehluko Phakathi Kokwehliswa Kwe-Fat Fat kanye ne-Toning Ehlosiwe
• Ungayinciphisa Kanjani Amafutha Nezindawo Zezinkinga
• Ukudla Kubalulekile Uma Uzama Ukulahla Amafutha Omzimba
• Okusemqoka

Cishe wonke umuntu angathanda ukuguqula izingxenye ezithile zomzimba wakhe.

Ukhalo, amathanga, isinqe nezingalo yizindawo ezivamile lapho abantu bevame ukugcina amafutha omzimba amaningi.

Ukuthola ushintsho ngokudla nokuzivocavoca umzimba kudinga isikhathi nomzamo, kushiye labo abafuna ukulungiswa ngokushesha befuna isisombululo esisheshayo.

Ukulahleka kwamafutha okuhlosiwe, okwaziwa nangokuthi "ukunciphisa indawo," uhlobo lokuzivocavoca abantu abaningi abaphendukela kulo lapho bezama ukunciphisa izindawo ezithile zemizimba yabo.

Kodwa-ke, kunempikiswano enkulu ezungeze le ndlela.

Lo mbhalo ubheka kabanzi isayensi yokunciphisa indawo.

Kuyini Ukunciphisa Amabala?

Umbono wokunciphisa amabala uye wakhuthazwa emhlabeni wezempilo nokuqina isikhathi esithile. Kodwa-ke, abukho ubufakazi obuningi bokukuxhasa.

Ukuncishiswa kwamabala wuhlobo lokuzivocavoca okubhekiswe ekushiseni amafutha ezindaweni ezithile zomzimba.

Isibonelo sokunciphisa indawo ukusebenzisa ama-triceps ukuze ususe amafutha amaningi ngokweqile ngemuva kwezingalo.

Le mbono yokukhomba izingxenye ezithile zomzimba iyathandwa, iholela abantu abaningi ukuthi bagxile kuphela ezindaweni ezinenkinga, kunokuzivocavoca umzimba wonke.

Ukushisa amanoni usebenzisa le ndlela kungakhanga kakhulu kulabo abake baba nesikhathi esinzima sokwehlisa isisindo esikhathini esedlule noma abahlulekile ukuthola imiphumela ebebefuna ukusebenzisa ezinye izindlela.

Kungani Abanye Abantu Bangafuna Ukunciphisa Amafutha Kwezinye Izindawo

Kunezizathu ezingenakubalwa zokuthi kungani abantu befuna ukunciphisa umzimba, kufaka phakathi ukwenza ngcono impilo kanye nokunciphisa ubungozi bezifo ezingalapheki njengesifo senhliziyo nesifo sikashukela (,).

Abanye abantu bavame ukuthwala isisindo esiningi ngokulingana, kanti abanye babambelela esisindweni ezindaweni ezithile ezinjenge-butt, amathanga noma isisu.

Ubulili, ubudala, ufuzo kanye nendlela yokuphila konke kudlala indima ekuzuzeni isisindo nasekuqongeleleni izindawo ezinenkani zamafutha omzimba.

Isibonelo, abesifazane banamaphesenti amaningi amafutha omzimba kunabesilisa futhi bavame ukugcina amafutha amaningi emathangeni nasezinqeni, ikakhulukazi phakathi neminyaka yabo yokubeletha.

Kodwa-ke, ngesikhathi sokuphela kwesikhathi nokunqamuka kokuya esikhathini, izinguquko ze-hormonal zingadala ukuthi isisindo sishintshele esifundeni sesisu ().

Ngakolunye uhlangothi, amadoda maningi amathuba okuthi afake amakhilogremu phakathi kwawo phakathi nempilo yawo yonke ().

Ukuzuza kwesisindo kungakhungathekisa kakhulu futhi kubangele abantu abaningi ukuthi babheke ezinye izindlela ezilula kunokuya ekudleni noma ukukhuphula izinga lomsebenzi wabo.

Ukwehliswa kwamabala kuyakhuthazwa njengendlela yokwehlisa ngokushesha amafutha ezindaweni eziyinkinga.

Le ndlela inxenxa inkolelo yokuthi ukusebenza kwezicubu ezindaweni eziyinkinga kuyindlela engcono yokushisa amanoni kuleyo ndawo ethile.

Noma kunjalo, ukulahleka kwamafutha akusebenzi ngaleyo ndlela, futhi buncane ubufakazi besayensi obusekela lesi simangalo.

Isifinyezo Ukuncishiswa kwamabala kuthuthukiswa njengendlela yokwehlisa izitolo zamafutha ezindaweni ezithile ngokusebenzisa izivivinyo eziqondisiwe.

Ngabe Ukuncishiswa Kwendawo Kuyenzeka?

Yize ukukhomba ukulahleka kwamafutha ezindaweni ezithile zomzimba kungaba kuhle, umbono wokwehliswa kwamabala awukaze usebenze ngempumelelo ngezifundo zesayensi.

Kusebenza Kanjani Ukulahlekelwa Amafutha

Ukuqonda ukuthi kungani ukunciphisa amabala kungasebenzi, kubalulekile ukuqonda ukuthi umzimba ushisa kanjani amafutha.

Amafutha asemangqamuzaneni akho atholakala ngesimo se-triglycerides, okungamafutha agciniwe umzimba ongawasebenzisela amandla.

Ngaphambi kokuthi zishiselwe amandla, ama-triglycerides kufanele ahlukaniswe abe izingxenye ezincane ezibizwa ngama-fatty acids nama-glycerol, angakwazi ukungena egazini.

Ngesikhathi sokuzivocavoca, ama-fatty acids mahhala kanye ne-glycerol esetshenziswa njengophethiloli ingavela noma yikuphi emzimbeni, hhayi ikakhulukazi endaweni esetshenziswayo.

Ubuningi bezifundo bunciphise ukwehliswa kwendawo

Ngaphandle kokungahambisani nokuthi umzimba ushisa kanjani amafutha, ucwaningo oluningi lukhombise ukunciphisa indawo kungasebenzi.

Isibonelo, ucwaningo olulodwa kubantu abangama-24 abaqedele kuphela izivivinyo ezibhekise esiswini amasonto ayisithupha alutholanga ukuncishiswa kwamafutha esisu ().

Olunye ucwaningo olulandele abesifazane abangama-40 abakhuluphele ngokweqile nabakhuluphele amasonto ayi-12 luthole ukuthi ukuqeqeshwa kokumelana nesisu akunamthelela ekulahlekelweni kwamafutha esiswini, uma kuqhathaniswa nokungenelela kokudla kukodwa ().

Ucwaningo olugxile ekusebenzeni kokuqeqeshwa komzimba okuphakeme lube nemiphumela efanayo. Lolu cwaningo lwamaviki awu-12 lubandakanye ababambiqhaza abayi-104 abaphothule uhlelo lokuqeqesha olusebenzisa kuphela izingalo zabo ezingabalulekile.

Abaphenyi bathole ukuthi noma yikuphi ukulahleka kwamafutha okwenzekile, kwakwenzelwe umzimba wonke, hhayi ingalo esetshenziswayo (7).

Olunye ucwaningo oluningi luye lwaholela ekutholeni okufanayo, kuphetha ngokuthi ukunciphisa indawo akusebenzi ekushiseni amafutha ezindaweni ezithile zomzimba (, 9,).

Kodwa-ke, inani elincane lezifundo libe nemiphumela ephikisanayo.

Ucwaningo olulodwa kubantu abayi-10 abathola ukulahleka kwamafutha lwaluphakeme ezindaweni ezisondelene nezicubu zenkontileka ().

Olunye ucwaningo lwakamuva oluhlanganisa nabesifazane abangu-16 luthole ukuthi ukuqeqeshwa okwenziwa endaweni okwalandelwa khona imizuzu engu-30 yokuhamba ngebhayisikili kuholele ekukhuleni kwamafutha ezindaweni ezithile zomzimba ().

Yize okutholakele kulezi zifundo kugunyaza ucwaningo olwengeziwe, bobabili babenezizathu ezingaba khona zemiphumela ephikisanayo, kufaka phakathi amasu wokulinganisa nenani elincane labahlanganyeli.

Ngaphandle kwalezi zifundo ezenziwa ngaphambili, ubufakazi obuningi besayensi bubonisa ukuthi akunakwenzeka ukulahlekelwa ngamafutha endaweni eyodwa ngokusebenzisa umzimba waleyo ngxenye yodwa.

Isifinyezo Ubufakazi obuningi besayensi bubonisa ukuthi ukunciphisa amabala akusebenzi nokuthi ukulahleka kwamafutha kuvame ukwenziwa kujwayelekile kuwo wonke umzimba, hhayi isitho somzimba esisetshenziswayo.

Umehluko Phakathi Kokwehliswa Kwe-Fat Fat kanye ne-Toning Ehlosiwe

Yize ukuncishiswa kwamafutha emabala kungenzeka kungasebenzi ekushiseni amafutha ezingxenyeni ezithile zomzimba, ukukhomba izindawo ezinenkinga ngokuthambisa imisipha engaphansi kungaba nemiphumela ezuzisayo.

Yize ungeke ukwazi ukukhetha lapho umzimba wakho ulahlekelwa khona amafutha, ungakhetha lapho ufuna ukubukeka unamathoni amaningi futhi uchaziwe.

Lokho kushiwo, kubalulekile ukuhlanganisa ukuzivocavoca kwe-toning okuhlosiwe nokusebenza kwe-cardio ukuze ushise amafutha.

Kuyiqiniso ukuthi imisipha iyaqiniswa futhi ichazwe ngokuzivocavoca kwe-toning njengokuhamba kwesisu kanye nama-curls we-hamstring. Noma kunjalo, lezi zivivinyo azishisi ithani lama-calories.

Isibonelo, ukwenza izivivinyo eziningi ze-ab kuzoholela emisipheni yesisu enamandla, kepha ngeke uyibone incazelo kuleyo ndawo ngaphandle kokuthi ulahlekelwe isisindo somzimba jikelele.

Kungakho i-cardio, ukusebenzisa umzimba wonke nokudla okunempilo kuyadingeka ukuze ubone imiphumela yangempela.

Isifinyezo Yize ukuzivocavoca okubhekiswe ku-toning kuzoqinisa nokwakha imisipha, ukuze ubone incazelo, isisindo kumele silahle ngokusebenza okushisa amakhalori kanye nokudla okunempilo.

Ungayinciphisa Kanjani Amafutha Nezindawo Zezinkinga

Yize ukunciphisa amabala kungahle kungasisebenzisi kahle isikhathi sakho, izindlela eziningi ezisuselwe ebufakazini zingakusiza ukuthi ulahlekelwe ngamafutha futhi ukhiphe umzimba wakho wonke.

Isibonelo, ukusebenzisa ngamandla okukhulu nokuzivocavoca umzimba okubandakanya umzimba wonke kukhonjisiwe ukuthi kusebenza kakhulu ekuchitheni amakhilogremu ().

Ukuzivocavoca okuhle kakhulu kokunciphisa amafutha jikelele kufaka:

• Ukuzivocavoca kwenhliziyo: ICardio, njengokugijima nokuhamba ngebhayisikili, isebenzisa amaqembu amakhulu emisipha futhi kufakazelwe ukuthi iyasebenza ekushiseni ama-calories. Kungasebenza kakhulu ekuncibilikeni kwamafutha esisu anenkani ().
• Ukuqeqeshwa kwesikhawu esiphakeme (HIIT): I-HIIT ifaka izinkathi ezimfushane zomsebenzi osheshayo olandelwa isikhathi sokululama ngokushesha. Ucwaningo lukhombisa ukuthi i-HIIT ingasebenza kangcono ekushiseni amafutha kune-steady-state cardio ().
• Ukuzivocavoca umzimba wonke: Esikhundleni sokugxila endaweni eyodwa yomzimba, ukuzivocavoca umzimba wonke njengama-burpees kukhonjisiwe ukuthi kushisa ama-calories amaningi futhi kuholele ekulahlekelweni kwamafutha amaningi kunokuvivinya umzimba okubhekiswe emisipheni ().
• Ukuhlanganisa izivivinyo: Ukuhlanganisa ukuqeqeshwa kokumelana nokuzivocavoca kwenhliziyo kuye kwaboniswa ukuthi kusebenza kakhulu ekuchitheni amakhilogremu kunokugxila ohlotsheni olulodwa lokuzivocavoca ().

Ukuqeqeshwa okunamandla kakhulu, ukunyakaza komzimba wonke kanye nokuzivocavoca kwenhliziyo kusebenza kakhulu ekunciphiseni isisindo nasekunciphiseni.

Uma ungakwazi ukubamba iqhaza emisebenzini ebalwe ngenhla, kunezinye izindlela eziningi zokwehlisa isisindo ngempumelelo nokukhuphula iphimbo.

Isibonelo, ukuzivocavoca okunomthelela ophansi njengokubhukuda nokuhamba ngezinyawo kuboniswe ukuthi kusebenza kakhulu ekwehliseni isisindo futhi kulula ukukwenza (,,).

Isifinyezo Ukwengeza ukuqeqeshwa okunamandla nokuzivocavoca kwenhliziyo ohlelweni lwakho kungahle kuholele ekulahlekelweni kwamafutha jikelele. Kodwa-ke, ukuzivocavoca okulula njengokuhamba ngokushesha noma amathanga wokubhukuda nakho kungasebenza.

Ukudla Kubalulekile Uma Uzama Ukulahla Amafutha Omzimba

Ngenkathi ukwandisa umsebenzi jikelele nokwengeza ukuzivocavoca okusha enkambisweni yakho yansuku zonke kubalulekile ekwehliseni isisindo nempilo yakho yonke, ukulandela uhlelo lokudla okunempilo kubalulekile lapho uzama ukukhipha amafutha omzimba.

Eqinisweni, ukukhetha ukudla okungenampilo noma ukudla ngokweqile kungasusa masisha wonke umsebenzi wakho onzima ejimini.

Ucwaningo lukhombisile ukuthi ukuzivocavoca kukodwa akusebenzi ekunciphiseni isisindo ngaphandle kokuthi kwenziwe umzamo oqondile wokudla ikhalori nokwenza ukukhetha okunempilo kokudla (21, 22).

Ukwehlisa isisindo somzimba nokukugcina ungekho, hlanganisa amathiphu okudla alandelayo nenkambiso yokuzivocavoca umzimba:

• Lawula izingxenye zakho: Ukugcina osayizi bezinxenye besheke kubalulekile lapho uzama ukunciphisa isisindo. Enye indlela yokwehlisa izingxenye zakho zokudla ukusebenzisa amapuleti amancane noma ukukala osayizi bokuphaka ukuze uqeqeshe iso lakho ().
• Gcwalisa i-fiber: Ukudla okune-fiber eningi, njenge-veggies, ubhontshisi, izithelo nama-oats, kukwenza uzizwe ugcwele futhi kunganciphisa ukudla ngokweqile. Ukudla isaladi elicebile ngaphambi kokudla kwakho kuyindlela ephumelelayo yokuchitha amakhilogremu (,).
• Nciphisa ukudla okwenziwe kanye noshukela ongeziwe: Ukunciphisa ukudla okucutshunguliwe njengamaswidi, ama-chips, amakhekhe nokudla okusheshayo kuyisidingo sokunciphisa isisindo. Ukwenza iziphuzo ezinoshukela njenge-soda, ijusi neziphuzo zezemidlalo kungasiza futhi (26,).
• Yidla ukudla okunothe ngamaprotheni: Amaprotheni akusiza ukuthi uhlale uzizwa ugcwele futhi angasiza ekunciphiseni ukudla ngokweqile. Ucwaningo lukhombisile ukuthi ukudla ibhulakufesi elicebile ngamaprotheni kunganciphisa ukudla okulula nsuku zonke futhi kukusize wehlise isisindo (,).

Ukulandela uhlelo lokudla okunempilo olufaka i-fiber eningi, amafutha anempilo kanye namaprotheni ezingxenyeni ezilawulwayo kuyindlela enhle yokuncipha.

Ngaphezu kwalokho, ukuze wehlise isisindo, kubalulekile ukudala ukulahleka kwekhalori jikelele. Ukudla ukudla okunempilo, okwenziwe kancane kuyindlela engcono yokwenza lokhu.

Yize ukudla ngokweqile kuvame ukuhlotshaniswa nokudla okungenampilo njengamakhukhi, ama-chips kanye no-ayisikhilimu, kungenzeka ukuthi udle nokudla okunempilo kakhulu.

Kungakho ukulawula ubukhulu bezingxenye nokuba nokwazi okunempilo ngokulamba kwakho nokusutha kubalulekile.

Isifinyezo Ukulandela uhlelo lokudla okunempilo nokwenza ukushoda kwekhalori kubalulekile ekwehliseni isisindo. Ukunciphisa ukudla okucutshungulwayo, ukudla amaprotheni amaningi kanye nefayibha nokulawula ukulawulwa kwengxenye zonke izindlela ezisuselwa ebufakazini zokunciphisa umzimba.

Okusemqoka

Abantu abaningi bafuna indlela esheshayo nelula yokulahlekelwa ngamafutha, ikakhulukazi ezindaweni ezinenkathazo ezinjengezinqe, isisu, izingalo namathanga.

Ukuncishiswa kwamafutha eSpot kukhonjisiwe ukuthi akusebenzi ezifundweni eziningi. Ngenhlanhla, kunezinye izindlela ezifakazelwe zokulahlekelwa ngamafutha omzimba futhi uwagcine.

Ngenkathi ukuqeqeshwa kokumelana kungaqinisa, kwakheke futhi kukhulise imisipha endaweni ebhekiswe, ukudla okunempilo nemisebenzi yokushisa ikhalori kuyadingeka ukushisa amanoni nokuthola ukubukeka okuchaziwe.

Ekugcineni, ukugxila ekusebenzeni ukuze ube nempilo, umzimba wonke onamathoni amaningi kungasiza kakhulu kunokuzama ukunciphisa amafutha endaweni ethile.

Ngokusebenza kanzima nokuzinikela kukho konke ukuzivocavoca kanye nekhishi, ungafinyelela imigomo yakho yokwehlisa isisindo.