Zoona Zake Zokhudza Kuchita Zochita Zolimbana ndi Aerobic Pasanayambe Chakudya Chokoma
Kusankha ngati cardio yosala kudya kumapangitsa kuti mafuta aziwoneka bwino kwambiri. Ochita masewera ambiri amakhulupirira chiphunzitso ichi ndi kuwalonjera dzuwa ndi kuthamanga musanadye chakudya cham'mawa. Mwinanso mungalowe nawo gulu lochita masewera olimbitsa thupi mukuyembekeza kuwonongeka kwa mafuta ambiri .
Kodi kumathandiza kuchita masewero olimbitsa thupi m'mawa musanadye? Cared fasted ndi imvi malo kumene mayankho si osavuta. Timamvetsa chakudya chofanana ndi mphamvu. Ngati tikusala kudya ndiye kuti thupi lathu lidzagwiritsa ntchito mafuta nthawi ya masewera olimbitsa thupi. Ngakhale zimakhala zomveka, thupi la thupi lathu silingagwirizane.
The Fasted Cardio Theory
Bill Phillips , wogwira ntchito zomangamanga ndi wolemba Thupi la Moyo anapanga chidziwitso chodziwika bwino cha cardio m'chaka cha 1999. Gawo la cardio la bukhu lake limasonyeza kuti thupi la munthu limapangitsa kuti thupi likhale lotayika pa nthawi yochita masewera olimbitsa thupi m'mawa. Bukhuli linali lopambana ndipo lingaliro lake la cardio lakhala likudziwika komanso likutsutsana.
Malinga ndi Phillips , kusala kumachepetsa shuga ndi magazi. Popanda mphamvu kuchokera ku mavitamini (glycogen), thupi likhoza kutembenukira ku mafuta osungidwa monga mafuta a ntchito zathu. Buku lake limasonyezanso kuti kusala kudya kumachepetsa mphamvu ya insulini yomwe imawonjezera kuwonongeka kwa asidi. Nkhaniyi imathandiza oyendetsa mbalame kumayambiriro kwa masewera olimbitsa thupi popanda nthangala kuti athe kupeza zotsatira zabwino za ntchito yawo ya cardio.
Zoona Kapena Zopeka?
Kodi nthawi imatayika kugona ndikumva njala panthawi yochita masewera olimbitsa thupi? Kodi "cardio yowonjezera yakuwonongeka kwambiri kwa mafuta" kapena zoona? Kuti tiyankhe mafunso awa, tiyang'ana kafukufuku wina. Zidzakhalanso zofunika kuti muzindikire momwe kutayika kwa mafuta kumachitika.
Kutaya Mafuta:
Kuti mutaya mafuta, muyenera kutentha makilogalamu. Ma calories ndi magulu a mphamvu omwe amasungidwa m'thupi lathu ndipo amapezeka kuchokera ku chakudya chomwe timadya. Kugwiritsa ntchito makilogalamu ambiri kuposa momwe ife tingakhoze kutentha mofanana ndi kupindula kulemera. Kuchita masewera olimbitsa thupi kumathandiza ndi caloric kutentha ndi kutaya mafuta. Matenda athu amathandizanso momwe thupi limagwiritsira ntchito mphamvu ya kutaya mafuta.
Kodi Kafukufuku Amati Chiyani?
Kafukufuku adafalitsidwa ku National Institutes of Health kufanizira kudya cardio kwa postprandial (breakfast) cardio. Kafukufukuyu adafufuzira momwe kudya kwachangu, komanso kuwonetsetsa kwa thupi kumakhudzidwa ndi mphamvu yowonjezera mphamvu, chilakolako, ndi kagayidwe kake. Ophunzirawo anaphatikiza amuna khumi ndi awiri wathanzi kumayambiriro kwa zaka makumi awiri. Mayesero atatu osiyana adayendetsedwa pa maola 10 kuti awonongeke, asamalire komanso aziwongolera. Amunawa anachita mwatsatanetsatane wa mphindi makumi asanu ndi limodzi akuyesa kuyesedwa mayesero amodzi. Tsiku lina, amuna omwewo amadya kadzutsa maola 1.5 asanayambe kugwira ntchito.
Zotsatira zinawonetsa kudandaula kwakukulu pamene ophunzira adya chakudya cham'mawa. Panalibe kusiyana pakati pa mphamvu ya mphamvu pakati pa kudya ndi kusindikiza. Komabe, onse kudya ndi kudya kadzutsa cardio amapanga mphamvu zoipa kulingalira poyerekeza ndi tsiku lokhazikika. Zomwe zikuwonetseratu zikuwonetseratu kuthamanga kwa mphindi makumi asanu ndi chimodzi kapena nthawi ya kadzutsa ikuwonetseratu kuchepa kwa caloric. Zikuwoneka zochita zolimbitsa thupi ndi zomwe zimapangitsa kutayika kwa mafuta osati pamene timadya chakudya chathu.
Phunziro Lina Limafotokozera
Kafukufuku wofalitsidwa mu British Journal of Nutrition anawona momwe chakudya chamadzulo chimakhudzidwira pa masewera olimbitsa thupi. Malipoti ovomerezeka a postprandial (kadzutsa) kagayidwe kabwino ka magazi, chilakolako cha chakudya ndi mphamvu zinalembedwa. Amuna khumi ndi awiri olimbikitsa thupi adagwira nawo ntchito yophunzira mwachidule. Mayesero anayi adatsirizidwa onse kuphatikizapo usiku wotsatira mwatsatanetsatane ndi kupuma kopanda kadzutsa, kusala kudya, chakudya cham'mbuyomo chitatha ndi mpumulo, ndi kadzutsa kamatsatiridwa ndi masewera olimbitsa thupi . Kupitilira kwanthawi zonse ndi kosavuta kunagwiritsidwa ntchito pa gawo lopangira ntchito. Kutalika kwa nthawi yogwiritsiridwa ntchito kunagwiritsidwanso ntchito kwa omwe akugwira ntchito m'malo mopumula. Ophunzira onse adamwa zakumwa zolimbitsa thupi patatha mphindi 90 pambuyo pa kupuma kapena kupuma potsatira chakudya chamasana.
Zotsatira zinasonyeza kuyamwa kwa shuga (shuga m'magazi) mofulumira kwambiri mwa iwo omwe amadya chakudya cham'mawa ndi kupuma motsutsana ndi kusala ndi kupuma. Komabe, panalibe kusiyana komweku mu kupuma kapena kuchita masabata popanda kadzutsa. Kufuna kudya kudyera tsiku lonse kunkachitika mwa iwo omwe amadya chakudya cham'mawa m'magulu onse. Zidzakhala zodabwitsa kuti magetsi otchuka kwambiri amalembedwa pambuyo chakudya cham'mawa mukatsatiridwa ndi gulu lopuma.
Phunzirolo linawonetsa mphamvu zopanda mphamvu (zopatsa mphamvu) zomwe zatsala muzochita zolimbitsa thupi. Kafukufuku adawonetsanso kuti ngakhale kudya chakudya cham'mawa, ntchito yochita masewera olimbitsa thupi ikuwoneka kuti ndiyo chifukwa chachikulu chochepetsera mphamvu (calorie). Anthu osadya chakudya cham'mawa anali ndi zotsatira zabwino pang'ono malinga ndi zomwe anapeza. Otsutsa omwe akudya chakudya cham'mawa adasonyezeratu bwino chakudya chonse tsiku lonse. Kafukufukuyu adawonanso kuti kudya kadzutsa kumayambitsa kudetsa nkhawa komwe kumaperekedwa ndi masewera olimbitsa thupi.
Kafukufuku uyu ndi chitsanzo chabwino cha kupita njira iliyonse ndi cardio. Kulimbitsa bwino kudya tsiku lonse kunali kudya chakudya cham'mawa. Izi zimatanthawuza kudya kwa kalori tsiku ndi tsiku. Kuwononga mphamvu zamagetsi ndi kuchepa kwa mafuta kunachitika ndi onse odyera cardio ndi kudya kadzutsa. Gulu losala kudya linawonetsa zotsatira zabwino pang'ono.
Zimakhaladi zosankha zaumwini za momwe mumamvera musanayambe kuchita masewera olimbitsa thupi. Kudzakhala ndi njala ndi kukakamiza zokambirana zapamwamba sikungakhale njira yabwino. Pa flipside, ngati mukumverera kuti mwakonzeka kupita, kuchita cardio yofulumira kungakuthandizeni bwino.
Kufufuza Kwambiri Kumapeza
Magazini ya International Journal of Sport Nutrition ndi Exercise Metabolism inafotokoza kafukufuku pa amuna omwe ali amphamvu. Kafukufukuyu anafufuza maphunziro a aerobic mu Ramadan. Malinga ndi Wikipedia, "ntchito yaikulu pa Ramadan ikusala kuyambira m'mawa mpaka dzuwa litalowa."
Maonekedwe a thupi ndi kagayidwe kameneka anafaniziridwa ndi amuna khumi ndi asanu ndi anayi omwe anapatulidwa m'magulu awiri. Amuna khumi anamaliza maphunziro a aerobic mu nthawi yosala kudya pamene otsala asanu ndi anayi omwe adaphunzitsidwa postpandial (atatha kudya). Kuyambira kafukufuku kunali kwa mwezi umodzi. Ophunzirawo anali labu oyesedwa pa nthawi 4 zosiyana pa nthawi yoyesedwa.
Zotsatira za kafukufuku zinawonetsetsa kulemera kwa thupi kumachepa m'magulu onse odyetsedwa ndi osala kudya. Kuchuluka kwa mafuta a thupi kunatsika kokha mu gulu losala ndi 6.2%. Zitsanzo zamagazi zinawonetsa kuti madzi akusokonezeka ndi kuchepetsa kugwira ntchito kwa antchito omwe akusala kudya.
Zotsatira za kafukufukuyu zikusonyeza kuti "kuphunzitsidwa kwa aerobic mu nthawi yosala kudya kumachepetsetsa kuchuluka kwa thupi ndi mafuta a thupi." Kuwonjezera apo, zofukufuku zikuwonetsa kudya musanayambe kuchita masewero olimbitsa thupi.
Mwachidziwitso, izi sizikanakhala zosasinthika za cardio ndipo sizochitika nthawi zonse. Kafufuzidweyi ikuphimba kudya kwa masiku makumi atatu kumene chakudya kapena madzi sichitha kuyambira m'mawa mpaka dzuwa litalowa. Phunziroli likumaliza kugula cardio kumachepetsa thupi lonse thupi ndi kulemera komwe ndi kodabwitsa. Komabe, chifukwa chochita masewera olimbitsa thupi, kudya kwa Ramadan sikuli koyenera tsiku ndi tsiku.
Kafukufuku wa Bonasi
Magazini ya International Journal of Sport Nutrition ndi Exercise Metabolism inafotokoza kafukufuku ophunzitsa anthu ogwira ntchito. Kafukufukuyu anayeza thupi ndi kuchepetsa mphamvu m'thupi la Ramadan (palibe chakudya kapena madzi masana).
Amuna khumi ndi asanu ndi mmodzi amamanga nawo phunzirolo masiku makumi atatu kapena nthawi yeniyeni ya Ramadan. Panali Ramadan zisanu ndi zinayi zokhazikika komanso zisanu ndi ziwiri zosasangalatsa. Amunawa anapitirizabe kukana maphunziro panthawi yamaulendo. Thupi la thupi ndi BMI (Misa ya Mthupi) yowonjezera ndi 2.4% mwa osaganizira.
Kusala kudya sikudasinthike mthupi kapena BMI. Maphunziro a kulemera kwa kupyolera mu Ramadan adakhala " opanda mphamvu pa thupi ndi thupi la anthu ogwira ntchito ." Otsatira omwe adasala kudya adasokonezeka ndi kuchepa kwa ntchito yamphongo panthawi yoyezetsa.
Ngakhale kuti si okhudza cardio, phunziro ili limapereka chidziwitso chowonjezereka pa kusala ndi kugwira ntchito. Zikuwoneka kuti zotsatira zokhazokha za Ramadan kudya ndi kukaniza maphunziro ndi kuchepa kwa madzi ndi kuchepa kwa nsomba.
Thupi la chiwerengero cha thupi ndi index sizinasinthe. Komabe, wina sangaganize kuti palibe kusintha kwa thupi kupanga zoipa, makamaka ndi kusala. Cholinga cha kumanga thupi ndi kuchepetsa mafuta pamene mukukula minofu. Chifukwa cha kufufuza, zikuwoneka kuti palibe kuchepa kwa mafuta komwe kunachitika ndi Ramadan.
Mtsinje
Kutsala cardio ndi kusankha kwanu. Kuchita masewera olimbitsa thupi mosasamala kanthu mukamadya kudzapereka kulemera ndi kutaya mafuta . Kafukufuku wasonyeza kuti palibe chofunika kwambiri pakuchita masewera olimbitsa thupi m'mimba yopanda kanthu. Taganizirani mmene mumamvera m'mawa ndi mphamvu ndi njala. Chitani zomwe zimapindulitsa kwambiri thupi lanu ndi moyo wanu.
Zina Zofunika Kuziganizira
Kuchita khama kwambiri kumagwirizana kwambiri ndi kutayika kwa mafuta. Mafuta oyaka amafanana ndi kugwira ntchito mwakhama pa masewera olimbitsa thupi. Izi zimafuna mphamvu (chakudya).
Kugwiritsa ntchito nthawi yaitali kumafuna mphamvu. Kusala kudya kwa cardio kapena kugwira ntchito mopitirira mphindi 60 sikungakhale kosatha popanda kudya pabwalo.
Mukhoza kuikapo pangozi kutentha kwa minofu yambiri yomwe ilipo mu nthawi yosala kudya. Kugwiritsa ntchito pamimba yopanda kanthu kungapangitse kusokonezeka kwa mapuloteni kumakhudza kwambiri kukula kwa minofu. Mfundo ndikutentha mafuta pamene tikukhalabe olimba.
Kuchita masewera olimbitsa thupi (post-exercise) (EPOC) kumawonjezeka mukamadya musanayambe kuchita masewera olimbitsa thupi. EPOC ndi "kutentha" kapena kuthamanga kwambiri kwa thupi kwa maola angapo ochita masewera olimbitsa thupi.
Munthu aliyense amawotcha mafuta ndipo amalema mosiyana. Cardio yosala kudya ingagwire ntchito kwa mnzanu koma osati njira yabwino kwa inu. Musagwirizane ndi zotsatira za kutayika kwa mnzanu ndikutsatira zomwe sayansi akunena pa nkhaniyi.
Idyani nzeru ndi kuchita masewera olimbitsa thupi. Chakudya chopatsa thanzi komanso kudya masewera olimbitsa thupi ndi chimene chidzabweretse zotsatira za kutayika kwa mafuta.
Zotsatira:
Deighton K, ndi al. Zakudya, Mphamvu Zowonjezera ndi Kupuma Mauthenga Opatsa Mavitamini ku 60 Min Mapalamadzi Othamanga Ochita Mwatsatanetsatane ndi Gawo la Postprandial. Chakudya . 2012; 58 (3): 946-54. do: 10.1016 / j.appet.2012.02.041
Gonzalez JT, et al. Chakudya cham'mawa ndi Kuchita Zochita Mwachangu Amakhudza Postprandial Metabolism ndi Kuyeza Mphamvu mu Amuna Achimuna Ogwira Ntchito. British Journal of Nutrition . 2013; 110 (04): 721-32. lembani: 10.1017 / S0007114512005582
Trabelsi K, ndi al. Zotsatira za Ndalama Zotsutsana ndi Zosakanizidwa-State Aerobic Training pa Ramadan pa Kuika Thupi ndi Zina Zamagetsi Zamagetsi Amuna Ogwira Ntchito Mwakuthupi. International Journal of Sport Nutrition ndi Kugwiritsa Ntchito Metabolism . 2012; 22 (1): 11-18.
Trabelsi K, ndi al. Zotsatira za Maphunziro a Kukaniza pa Ramadan pa Mapangidwe a Thupi ndi Zizindikiro za Ntchito Yowonongeka, Metabolism, Inflammation, ndi Immununity mu Zosangalatsa Zomangamanga. International Journal of Sport Nutrition ndi Kugwiritsa Ntchito Metabolism . 2012; 22 (4): 267-75.