Amafutha Ayaphi Lapho Uhlisa Isisindo?

-Delile

• Ukulahleka kwamafutha kusebenza kanjani
• Ukudla nokuvivinya umzimba kuyisihluthulelo
• Iya kuphi?
• Ama-byproduct wokulahleka kwamafutha
• Ulahlekelwa kuphi amafutha kuqala?
• Kungani kunzima kangaka ukunciphisa isisindo?
• Isikhathi sokulahleka kwamafutha
• Okubalulekile

Njengoba kunikezwe ukuthi ukukhuluphala ngokweqile kungenye yezinkinga ezinkulu zezempilo zomphakathi emhlabeni wonke, abantu abaningi babheke ukulahlekelwa ngamafutha.

Noma kunjalo, kunokudideka okuningi okuzungeze inqubo yokulahleka kwamafutha.

Lo mbhalo ubuyekeza okwenzeka emafutheni lapho wehlisa isisindo.

Ukulahleka kwamafutha kusebenza kanjani

Amandla adliwe ngokweqile - imvamisa amakhalori avela emafutheni noma kuma-carbs - agcinwa kumaseli amafutha ngendlela ye-triglycerides. Le yindlela umzimba wakho owonga ngayo amandla ezidingo zesikhathi esizayo. Ngokuhamba kwesikhathi, lo mandla weqile kubanga insalela yamafutha engathinta ukwakheka komzimba wakho nempilo yakho.

Ukukhuthaza ukulahleka kwesisindo, udinga ukusebenzisa ama-calories ambalwa kunalawo owashisayo. Lokhu kubhekiswa njengokushoda kwekhalori (,).

Yize kuyehluka kuye ngomuntu nomuntu, ukusilela nsuku zonke kwama-500-khalori kuyindawo enhle yokuqala ukubona ukulahleka kwamafutha okuphawulekayo ().

Ngokugcina ukushoda kwekhalori okungaguquguquki, amafutha akhishwa kumaseli anonile futhi athuthelwe emishini ekhiqiza amandla yamaseli emzimbeni wakho okuthiwa i-mitochondria. Lapha, amanoni ahlukaniswa ngochungechunge lwezinqubo zokukhiqiza amandla.

Uma ukushoda kwekhalori kuqhubeka, amafutha agcina emzimbeni wakho azoqhubeka nokusetshenziswa njengamandla, okuholela ekwehliseni amafutha omzimba.

Ngokuhamba kwesikhathi, ukushoda kwekhalori okungaguquguquki kukhulula amanoni kusuka kumaseli anamafutha, ngemuva kwalokho kuguqulwa kube ngamandla okunika umzimba wakho umzimba. Njengoba le nqubo iqhubeka, izitolo zamafutha omzimba ziyancipha, okuholela ekuguqulweni kokwakhiwa komzimba.

Ukudla nokuvivinya umzimba kuyisihluthulelo

Abagqugquzeli ababili abakhulu bokulahleka kwamafutha ukudla nokuzivocavoca umzimba.

Ukushoda okwanele kwekhalori kubangela ukuthi kukhishwe amafutha kumaseli anonile futhi asetshenziswe njengamandla.

Ukuvivinya umzimba kukhulisa le nqubo ngokwandisa ukugeleza kwegazi kuye emisipheni nakumaseli anamafutha, kukhishwe amafutha azosetshenziselwa amandla kumaseli emisipha ngesilinganiso esisheshayo futhi andise ukusetshenziswa kwamandla ().

Ukukhuthaza ukulahleka kwesisindo, i-American College of Sports Medicine incoma ubuncane bemizuzu engu-150-250 yokuvivinya umzimba ngamandla ngesonto, okulingana imizuzu engama-30-50 yokuzivocavoca izinsuku ezinhlanu ngesonto ().

Ukuze uthole inzuzo enkulu, lokhu kuvivinya umzimba kufanele kube yinhlanganisela yokuqeqeshelwa ukumelana nokugcina noma ukukhulisa imisipha nokuvivinya umzimba ngokwandisa ukushisa kwekhalori ().

Ukuzivocavoca okuvamile kokumelana kubandakanya ukufaka izinsimbi, ukuvivinya umzimba, namabhande wokumelana, kuyilapho izibonelo zokuzivocavoca umzimba zisebenza, zihamba ngebhayisikili, noma zisebenzisa umshini okweqanda.

Lapho ukuvinjelwa kwekhalori nokudla okunomsoco omningi kuhambisana nomuthi ofanele wokuvivinya umzimba, ukulahleka kwamafutha kungenzeka kakhulu, ngokungafani nokusebenzisa ukudla noma ukuzivocavoca wedwa ().

Ukuze uthole imiphumela emihle, cabanga ukufuna usizo kuchwepheshe wezokudla obhalisiwe ukuze uthole ukuqondiswa kokudla kanye nomqeqeshi wakho oqinisekisiwe wohlelo lokuzivocavoca.

Ukudla nokuvivinya umzimba kungumthelela omkhulu ekulahlekelweni kwamafutha. Ukudla okunomsoco okunikeza ukushoda kwekhalori okufanele kuhlanganiswe nokuvivinya umzimba okwanele kuyindlela yokulahlekelwa kwamafutha okusimeme.

Iya kuphi?

Njengoba inqubo yokulahleka kwamafutha iqhubeka, amangqamuzana anamafutha ancipha kakhulu ngosayizi, okuholela ekuguqulweni okubonakalayo kokwakheka komzimba.

Ama-byproduct wokulahleka kwamafutha

Lapho amafutha omzimba ehlukaniswa namandla ngokusebenzisa izinqubo eziyinkimbinkimbi ngaphakathi kwamaseli akho, kukhishwa imikhiqizo emibili emikhulu - isikhutha namanzi.

Isikhutha siyakhishwa ngesikhathi sokuphefumula, bese amanzi elahlwa ngomchamo, umjuluko, noma umoya ophefumulayo. Ukuchithwa kwale mikhiqizo kuphakanyiswe kakhulu ngesikhathi sokuvivinya umzimba ngenxa yokwanda kokuphefumula nokujuluka (,).

Ulahlekelwa kuphi amafutha kuqala?

Imvamisa, abantu bafisa ukwehlisa isisindo esiswini, okhalweni, emathangeni, nasezinqeni.

Ngenkathi ukunciphisa amabala, noma ukwehlisa isisindo endaweni ethile, kungakhonjisiwe ukuthi kuyasebenza, abanye abantu bathambekele ekunciphiseni isisindo ezindaweni ezithile ngokushesha ukwedlula abanye (,).

Lokho kusho, izici zofuzo nezindlela zokuphila zidlala indima enkulu ekusatshalalisweni kwamafutha omzimba (,).

Ngaphezu kwalokho, uma unomlando wokwehla kwesisindo nokuthola kabusha isisindo, amafutha omzimba angahambisa ngokuhlukile ngenxa yezinguquko kumaseli anamafutha ngokuhamba kwesikhathi ().

Kungani kunzima kangaka ukunciphisa isisindo?

Uma udla okungaphezu kokusha komzimba wakho, amangqamuzana amafutha akhula ngosayizi nenombolo ().

Uma ulahlekelwa amafutha, lawa maseli afanayo angancipha ngosayizi, yize inani lawo lihlala lilingana ngokufana. Ngakho-ke, isizathu esiyinhloko sezinguquko ekwakhekeni komzimba ngosayizi owehlisiwe - hhayi inombolo - wamaseli amafutha ().

Lokhu kusho nokuthi lapho ulahlekelwa isisindo, amangqamuzana anamafutha ahlala ekhona, futhi uma kungenziwa imizamo yokugcina ukulahleka kwesisindo, angakhula kalula ngosayizi futhi. Olunye ucwaningo lukhombisa ukuthi lesi kungaba yisizathu esisodwa esenza ukuthi ukugcina isisindo somzimba kube nzima kubantu abaningi (,, 16).

Ngesikhathi sokulahleka kwesisindo, amangqamuzana anamafutha ancipha ngosayizi njengoba okuqukethwe kwawo kusetshenziselwa amandla, yize izinombolo zazo zihlala zingashintshiwe. Imikhiqizo yokulahleka kwamafutha ifaka phakathi isikhutha namanzi, okulahlwa ngokuphefumula, ukuchama nokujuluka.

Isikhathi sokulahleka kwamafutha

Ngokuya ngokuthi ungakanani isisindo ohlose ukusilahla, ubude bohambo lwakho lokulahleka kwamafutha bungahluka kakhulu.

Ukwehla kwesisindo esisheshayo kuye kwahlotshaniswa nemiphumela emibi eminingi, njengokushoda nge-micronutrient, ikhanda, ukukhathala, ukuncipha kwemisipha, kanye nokungajwayelekile kokuya esikhathini ().

Njengalokhu, abaningi bakhuthaza ukwehla kancane, kancane kancane kwesisindo ngenxa yokulindela ukuthi kuzinzile kakhulu futhi kungavimbela ukubuyiswa kwesisindo. Noma kunjalo, imininingwane elinganiselwe iyatholakala (,,).

Lokho kusho ukuthi, uma unamafutha amaningi okufanele ulahlekelwe, indlela eshesha ngokwengeziwe ingavunyelwa, kanti indlela ehamba kancane ingahle ifaneleke kakhulu kulabo abanamafutha amancane.

Izinga elilindelwe lokwehlisa isisindo liyahlukahluka ngokuthi luhlasele kangakanani uhlelo lokwehlisa isisindo.

Kulabo abanesisindo sokukhuluphala ngokweqile noma ukukhuluphala ngokweqile, ukwehla kwesisindo somzimba okuqala ngo-5-10% ezinyangeni zokuqala eziyi-6 kungenzeka ngokungenelela okuphelele kwendlela yokuphila kubandakanya ukudla, ukusebenza komzimba, namasu wokuziphatha ().

Ezinye izinto zithinta ukulahleka kwesisindo, njengobulili, ubudala, ubukhulu benkinga yakho yekhalori, nekhwalithi yokulala. Futhi, eminye imithi ingathinta isisindo sakho. Ngakho-ke, kunconywa ukuthi uthintane nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuqala uhlelo lokulahleka kwamafutha (,,).

Lapho usufinyelele isisindo somzimba osithandayo, ukudla kwakho ikhalori kungalungiswa ukuze ugcine isisindo sakho. Khumbula nje, kubalulekile ukuqhubeka nokuzivocavoca umzimba njalo nokudla ukudla okunomsoco, okunomsoco ukuvimbela isisindo sokubuyisa nokukhuthaza impilo yonke.

Izikhathi zokulahleka kwamafutha ziyahlukahluka kumuntu ngamunye. Ngenkathi ukwehla kwesisindo kancane kancane kungafaneleka kakhulu kwabanye, labo abanesisindo esiningi sokulahlekelwa bangazuza emazingeni asheshayo okwehlisa isisindo. Ezinye izinto ezithinta ukulahleka kwesisindo kufanele futhi zicatshangelwe.

Okubalulekile

Ukwehla kwamafutha kuyinkqubo eyinkimbinkimbi ethonywe yizinto eziningi, ngokudla kanye nokuvivinya umzimba kube yizinto ezimbili ezinkulu.

Ngokushoda okwanele kwekhalori nohlobo olufanele lokuzivocavoca umzimba, amangqamuzana anamafutha ancipha ngokuhamba kwesikhathi njengoba okuqukethwe kwawo kusetshenziselwa amandla, okuholela ekwakhiweni komzimba nokwenziwa ngcono.

Kubalulekile ukubonisana nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuqala uhambo lwakho lokwehlisa isisindo ukuvimbela noma yimiphi imiphumela emibi engaba khona.