Kodi ndiwe kagayidwe ka shuga? Apa pali kugwirizana pakati pa metabolism ndi kulemera kwa thupi.
Anthu akamayankhula za kukhetsa mapaundi, nthawi zambiri amakambirana za kagayidwe ka thupi ndi kulemera kwake. Mukuwotcha makilogalamu mosiyana ndi munthu yemwe wakhala pafupi ndi inu, ndipo kagayidwe kake kagayidwe ndizofunikira pa chifukwa chake.
Kodi Timapeza Bwanji Kunenepa? Kodi Tisiyanitsa Bwanji Kunenepa?
Kulimbitsa mphamvu ndi njira yovuta yomwe ili ndi zinthu zambiri. Kaya tipindula, kutayika kapena kupitiriza kulemera kwa thupi kumadalira kwambiri zinthu zitatu:
- chiwerengero cha makilogalamu omwe timafunikira kuti tikhale ndi moyo (metabolism)
- chiwerengero cha ma calories omwe timayaka kupyolera mu ntchito
- chiwerengero cha ziwerengero zomwe timadya
Kodi Metabolism N'chiyani? Kodi Metabolism ndi Weight Zimakhudzana Bwanji?
Metabolism imalongosola njira zakuthupi ndi zamakina zomwe zimachitika mwachibadwa mthupi lathu kuti zithetse moyo. Njirayi imaperekanso mphamvu zomwe timafunikira kuti tizikonzekera minofu, chimbudzi, kupuma, kulingalira, kuseka, ntchito, ndi zina. Panthawiyi, zakudya zina zomwe timadya zimasweka ndikuzungulira thupi kuti lizipereka mphamvu ndi zina zimagwirizanitsidwa ( inapangidwira) kuthandiza kumanga maselo atsopano.
Metabolism nthawi zambiri amawerengedwa mu makilogalamu. Pali zofunika zina za kalori zomwe zimachokera kulemera kwa thupi ndi chiwerengero cha ntchito, koma thupi la munthu aliyense limakhala losiyana. Pofuna kuthandizira kulemera kwa thupi ndi kukhala ndi mphamvu zokwanira zolimbitsa thupi, ndizothandiza kumvetsa zofunikira zanu zamtundu uliwonse zamakono.
Zofunikira izi zingathe kusweka:
- Mpumulo Wotsalira Wotsalira
Pokhapokha mutakhala othamanga kapena ochita masewera olimbitsa thupi nthawi zonse, pafupifupi 70 peresenti ya makilogalamu omwe mumapsereza tsiku lililonse amagwiritsidwa ntchito kuti musunge ndondomeko za moyo zomwe tatchula pamwambapa. Izi zimatchedwa kuti mupumula mtengo wamagetsi (RMR). RMR ndi chiwerengero cha makilogalamu omwe thupi lanu lidzafuna kuti mukhale ndi moyo ngati mutangokhala pabedi tsiku lonse.
- Zofunikira za kalori
Ngati simungokhala pabedi tsiku lonse, mudzatentha zina zowonjezera kudzera mukuyenda, ntchito ndi zochita masewera olimbitsa thupi. Kwa ambiri a ife, izi zimapanga pafupifupi 30 peresenti ya ndalama zathu zonse za kalori tsiku lililonse.
Nchiyani Chimene Chimachititsa Mphamvu Zamatsenga Zotsitsimula?
Matenda a metabolism ndi zosowa za tsiku ndi tsiku amadziwika ndi:
- Genetics - Anthu ena mwachibadwa ali ndi mphamvu yowonjezera.
- Zaka - Pambuyo pa zaka makumi anai 40, kuchepa kwa thupi kumachepetsa pafupifupi 5% khumi.
- Gender - Amuna amakonda kutentha kwambiri kuposa amayi.
- Kutalika - Anthu akuluakulu amakonda kukhala ndi thupi loposa anthu ofupika.
- Kupanga Thupi - Amene ali ndi minofu kapena thupi lolemera kwambiri amakhala ndi thupi lopumula kwambiri kuposa anthu owonda.
- Ntchito - Pamene mukusunthira, ndikukwera RMR yanu.
- Chilengedwe - Kutentha kwakukulu kungakhudzenso RMR. Mwachitsanzo, ochita maseŵera achilimwe , ayambe kutentha kwambiri pamadzi ozizira.
Kodi Mukuyesa Bwanji Kukhazikitsa Mphamvu Zamakono?
Sitimayi Yathu ili ndi calorie tsiku ndi tsiku yomwe imapereka chiwerengero cha RMR ndi zopangira ma calories. Ochita maseŵera ena amasankha kuchuluka kwachindunji ndi calorimetry yosavomerezeka pogwiritsa ntchito kachipangizo kafukufuku wamagetsi, komabe, zochuluka za chiwerengero cha RMR zasonyezedwa kuti ziri pafupi kwambiri ndi zotsatira zomwe zimapezeka ndi kuyesedwa kosavuta.
Kodi Kugwiritsa Ntchito Mankhwala Ogwiritsa Ntchito Kumadzi N'kutani?
Monga momwe tonsefe timasinthira mosiyana pang'ono, tonse timakhala ndi zosiyana zochita masewera olimbitsa thupi (EMR). Tili ndi mphamvu zosiyana pazochitika zina zolimbitsa thupi ndikuyankha mosiyana pazomwe zimakhalapo komanso nthawi. Kwa othamanga akuyesera kusunga mphamvu, komanso omwe akuyesera kuwotcha mafuta owonjezera , ndi zothandiza kudziwa thupi lanu lochita masewera olimbitsa thupi. Podziwa EMR yanu, mukhoza kupanga ndondomeko yanu yophunzitsira bwino ntchito, kuchepetsa thupi, kusunga mphamvu, komanso kupewa kuvulaza kapena kuvulala.
Kodi Mumayesa Bwanji Kugwiritsa Ntchito Mphamvu Zamakono?
Kuchita masewera olimbitsa thupi kwambiri kumayendera VO2 , VCO2 (mpweya wa carbon dioxide exhaled), komanso kuthamanga kwa mtima pamaganizo osiyanasiyana.
Zotsatira zikhoza kuthandiza wothamanga kudziwa momwe angapangidwire mwambo wapadera kapena calorie yabwino yotayira kulemera.
Mayeserowa akukhala osowa kwambiri m'makilomita ophunzitsira zolimbitsa thupi komanso magulu azaumoyo. Ngati mukufuna kukhala ndi masewera olimbitsa thupi, yang'anani kuchipatala chanu cha masewera kapena malo olimbitsa thupi. Mmodzi wogwiritsa ntchito zida zogwiritsira ntchito VO2, New Leaf, amapereka komanso malo ochezera a pa Intaneti kwa omwe amagwirizana nawo. Ingolani khodi yanu ya zip ndi kupeza yemwe, pafupi ndi inu, akupereka mayeso.
Kumbukirani kuti ngakhale mutadziwa ziwerengero zonse ndi deta za thupi lanu pa nthawi yopuma komanso pa nthawi ya masewera olimbitsa thupi, njira yokhayo yeniyeni yowoneka bwino, kuchepa thupi ndi kumanga minofu ikadali ndi maphunziro abwino komanso masewera olimbitsa thupi .
Kuchokera
Kodi Amachita Masewera a Mpumulo ?, American College of Sports Medicine, ACSM Fit Society Page, Chilimwe 2004.
American College of Sports Medicine, "Ndalama Zamagetsi Zosiyanasiyana Zochita Zochita," June 2002.