Ingabe Empeleni Kunzima Ukwehlisa Isisindo Uma Umfishane?

-Delile

• Iqiniso noma Inganekwane: Kunzima Kwabesifazane Abafushane Ukwehlisa Isisindo
• Kodwa Linda, Akunjalo Lokho Kulula!
• Amathiphu Okunciphisa Isisindo Kubantu Abafushane
• Buyekeza kwe-

Ukulahlekelwa isisindo kunzima. Kepha kunzima kwabanye abantu kakhulu ukwedlula abanye ngenxa yezici ezahlukahlukene: ubudala, izinga lomsebenzi, ama-hormone, isisindo sokuqala, amaphethini wokulala, nokuphakama kwe-yebo. (FYI, yingakho ubuthongo buyinto ebaluleke kakhulu yomzimba ongcono.)

Cishe uzwile ukuthi kunzima kakhulu kubantu abafushane ukunciphisa umzimba. Futhi uma usohlangothini olufushane, mhlawumbe uke wazibonela mathupha lokhu. Kodwa ingabe kunjalo ngempela kakhudlwana noma kubonakala kunjalo ngoba futhi, ukuncipha AKULULA? Futhi uma kunjalo, kungani ?! Sikhulume nongoti bokwehlisa isisindo ukuze baphenye.

Iqiniso noma Inganekwane: Kunzima Kwabesifazane Abafushane Ukwehlisa Isisindo

Ngakho-ke, ake sikususe lokhu endleleni: "Siyaxolisa ukukusho, kodwa kuyiqiniso ukuthi abesifazane abafushane kufanele badle amakhalori ambalwa ukunciphisa isisindo kunabangani abade uma zonke ezinye izinto zilingana," kusho uLuiza Petre, MD, ibhodi- i-cardiologist eqinisekisiwe egxile ekwehliseni isisindo. Ngamanye amagama, iqiniso elibuhlungu ukuthi noma ngabe unezinga elifanayo lomsebenzi nezinga elifanayo lempilo ephelele, umngani wakho omude uzokwazi ukudla kakhulu futhi alahlekelwe isisindo esengeziwe kunawe, umuntu omfishane, angakwenza. Futhi ngoba kufanele udle amakhalori ambalwa ukuze ubone imiphumela yokwehlisa isisindo (noma ukugcina isisindo sakho), kungazizwa ~ kakhulu ~ kunzima, usho kanjalo.

Isizathu sokuthi lokhu kube yiqiniso empeleni silula impela: "Uma unesisindo esiningi, umzimba wakho usebenza ngokushesha. Abantu abade banesisindo esiningi ngoba bazalwa naso ngenxa nje yokuphakama kwabo," kuchaza uShari Portnoy, ingcwethi yezokudla ebhalisiwe . Isisindo sakho semisipha esinciphile sinomthelela esilinganisweni sakho se-basal metabolic (BMR), esinquma ukuthi mangaki amakhalori asha umzimba wakho lapho uphumule. Uma unemisipha ezondile, i-BMR yakho izoba phezulu, futhi ungadla kakhulu. Yebo, izinga lomsebenzi lidlala indima lapha, futhi, kodwa uma i-BMR yakho iphezulu, umsebenzi omncane okufanele uwenze ukuze uphendule ama-calories engeziwe adliwe.

UPortnoy uthi ngokwesipiliyoni sakhe, abantu abafushane yenza zivame ukuba nesikhathi esinzima ukwehlisa isisindo ngokujwayelekile. "Isisindo esincane oqala ngaso, kulukhuni ukwehla. Kuzoba lula kumuntu ophethe amakhilogremu angama-200 ukwehlisa isisindo somuntu kunowomuntu ophethe amakhilogremu ayi-100." Lesi yisizathu esifanayo sokuthi kuthatha isikhathi eside ukulahlekelwa yilawo maphawundi wokugcina ama-5 kunalokho okwenzayo ukulahla amakhilogremu ama-5 ekuqaleni kohambo lokwehlisa isisindo.

Ngaphezu kwalokho, “abesifazane abafushane abazama ukulondoloza isisindo sabo ngokuvamile bazithola benabalingani bokudla abangafanele,” kuphawula uDkt. Petre. Isibonelo, uma uku-5'3 "no-5'9" umngani wakho omkhulu efuna ukuhlanganyela iqatha lekhekhe le-dessert, lawo makhalori angeziwe angakuvimbela ekugcineni ukushoda kwekhalori olidingayo ukuze wehlise isisindo, kuyilapho kungathinti imigomo yomngani yokwehlisa isisindo. Womp womp.

Kodwa Linda, Akunjalo Lokho Kulula!

Ngakho-ke abantu-abafushane kufanele badle kancane kunabantu abade ukuze banciphise isisindo ngenjwayelo. Kepha ukuphakama akuyona ukuphela kwento enquma ukuthi mangaki amakhalori owashisayo ngosuku. Imikhuba yokulala, izakhi zofuzo, impilo yama-hormone, ukuvivinya umzimba, umlando wokudla, nokuzivocavoca nakho kunendima lapha, kusho uDkt. Petre.

"Akulula njengokusho ukuthi ubude buhlale bungcono kunokufishane uma kukhulunywa ngokuncipha," kusho uRachel Daniels, ongudokotela obhalisiwe wezokudla kanye nomqondisi omkhulu wezokudla eVirtual Health Partners. "Kungaba nesikhathi lapho umuntu omfushane engadingi ukudla okuncane kunomuntu omude ukuze anciphise isisindo-ngoba ukuphakama kuyisici esisodwa kuphela kulesi sibalo," esho. Isibonelo, uma umuntu omfushane enephesenti eliphezulu lesisindo somzimba omncane, khona-ke cishe angadla inani elifanayo lama-kilojoule njengomuntu omude onesisindo somzimba esincane futhi ehle ngesilinganiso esifanayo, uyachaza.

Enye yezindlela eziyinhloko ongakhuphula ngayo i-metabolism iwukuzivocavoca, futhi lena indawo eyodwa lapho abantu abafushane bangase babe nethuba elihle khona. "Umuntu omncane unesidingo esiphansi samakhalori, kepha angashisa ngaphezu komuntu omude ngokushesha enza ukuzivocavoca okufanayo," kusho uTracy Lockwood Beckerman, ingcwethi kwezokudla ebhalisiwe endlini eBetches Media. "Isibonelo, uma umuntu omfushane ehamba imayela, kufanele bafake umsebenzi omningi nezinyathelo eziningi zokuhamba kuleyo mile, kanti umuntu omude uthatha izinyathelo ezimbalwa futhi ngeke asebenze kanzima."

Amathiphu Okunciphisa Isisindo Kubantu Abafushane

Ohlangothini olufushane futhi ungayiboni imiphumela yokwehlisa isisindo oyilandele? Nakhu ongazama ukukuxazulula.

Phakamisa isisindo. "Ukuba mfushane, kungasiza ukwenza ukuqeqeshwa kwamandla nokuthuthukisa imisipha eminingi ngangokunokwenzeka, okubuye kushise amakholori amaningi," kusho uDkt. Petre. (Awuqinisekile ukuthi ungaqala kanjani? Nakhu ukuzivocavoca ngomzuzu wokuphakamisa izinsimbi okukhulisa isikhathi sakho sokuphumula.)

Vulela izinkomba zendlala. "Nakuba umuntu omfushane akufanele adle kakhulu njengomuntu omude, akufanele futhi alambe," kusho u-Beckerman-nakuba izinga lomsebenzi lidlala indima ekulambeni. "Umzimba wakho uyazi ukuthi udingani, ngakho wethembe!" (Ukwenza ukudla okunengqondo ingxenye ejwayelekile yokudla kwakho kungaba usizo olukhulu uma kuziwa ekuthintaneni nezindlela zakho zokulamba.)

Ballpark izidingo zakho zekhalori. Bala izidingo zakho zekhalori ngesibali esiku-inthanethi lapho ungafaka khona ubude bakho, isisindo, kanye nezinga lomsebenzi, kuphakamisa u-Beckerman. Yebo, akudingekile ukuthi unamathele *enqondweni yekhalori * isibali esiyikhafulayo, kodwa ingakusiza ukuthi uthole umqondo ohloniphekile wokuthi kufanele udle malini uma ufuna ukwehlisa isisindo noma ulondoloze isisindo sakho. . (Okuningi kokuthi ungakwenza kanjani lokho lapha: Uqinisile Ungawasika Kanjani Amakhalori Wokunciphisa Isisindo Ngokuphepha)

Xoxa nochwepheshe. Khuluma nodokotela wezokudla obhalisiwe noma uchwepheshe wezempilo ngaphambi kokuba uziqhathanise nomngane wakho onemilenze emide obonakala ekwazi ukukhumula lawo makhilogremu angu-5 ngokuphazima kweso,” kusikisela uDaniels. Ngeke bagcine ngokusiza ukubeka izinto ngendlela efanele, kodwa futhi bangase babe neziphakamiso ezithile mayelana nendlela ongayenza ngayo inzuzo ye-BMR yakho.

Buyekeza kwe-