Tikamayankhula za kagayidwe kameneka, zomwe timakonda kuzinena ndizomwe mumagwiritsira ntchito mankhwala anu ochepa kwambiri kapena BMR yanu.
Mmene thupi lanu limagwirira ntchito limatanthauzira njira zosiyanasiyana zomwe zimapangitsa kuti zakudya zikhale zowonjezera komanso zimakhazikitsa mlingo umene thupi lanu limatentha. Potsirizira pake, thupi lanu limayambitsa momwe mungapezere komanso kulemera kwake mwamsanga.
Kuti mudziwe zambiri, izi zimayambitsa mphamvu . Amamanga ziphuphu, amathyola minofu ndikupatsa mafuta amphamvu. Mmene timayendera njira zokhudzana ndi kagayidwe kameneka ndizowonjezera patsiku. Mwa kuyankhula kwina, ndi chiwerengero cha makilogalamu omwe thupi lanu limagwiritsa ntchito tsiku lililonse kuti mupitirize kugwira ntchito ndi moyo.
Pambuyo pa BMR
Pamene tikukamba za BMR, kuwerengera kofunika kwambiri komanso kofunikanso ndi RMR kapena Mpumulo Wanu Wogwiritsira Ntchito Mphamvu . Ngakhale BMR ndi kuchuluka kwa thupi lanu kuti mukhalepo, RMR yanu imaphatikizapo kuchuluka kwa makilogalamu omwe thupi lanu limawotcha tsiku lililonse, lotchedwa Total Daily Energy Expenditure (TDEE). TDEE yanu imaphatikizapo BMR yanu, kutentha kwa chakudya (TEF), kusagwiritsa ntchito masewera olimbitsa thupi thermogenesis (NEAT), kutentha kwa masewera olimbitsa thupi komanso kupuma kwa mpweya (EPOC kapena kutuluka).
Ngati zonsezo zikuwoneka zosokoneza, ndizofanana. Ganizilani izi monga izi - TDEE yanu imaphatikizapo BMR yanu, yomwe ingakhale yosiyana ndi ma genetic (ngakhale titatha kuyambitsa BMR), kudya, kuchita masewera olimbitsa thupi, kuyendayenda, ndi kuchuluka kwa zinthu zomwe mumaphunzira kale.
Kwa mbiriyi, kupambana kwa mphamvuyi, kumakhala kovuta kwambiri.
Kodi Mungawonjezere Matenda Anu?
Mwinamwake mwamvapo zinthu zamtundu uliwonse (zopusa) zomwe zingapangitse thupi lanu kuti likhale lopanda mphamvu. Zinthu monga kudya zakudya zonunkhira, kumwa tiyi wobiriwira, kapena kudyetsa zakudya zanu ndi msuzi wotentha. Zinthu zimenezo zingapangitse kuti thupi lanu likhale lochepa, koma silidzatha, kotero mutha kupha nokha ndi zokometsera zokometsera.
Kodi amagwira ntchito yanji?
Misa Misa
Minofu ndizopangitsa thupi lanu kutentha mafuta. Ganizirani za minofu ngati ng'anjo yomwe ili pansi panu ikuwotcha nyumba yanu yonse. Minofu yomwe mumakhala nayo, ma calories owonjezera tsiku lonse, popanda kuyesera.
Simusowa kuti mugwire ntchito ngati wogwirira ntchito kuti mumange minofu. Yesetsani kukweza zolemera 2-3 pa sabata. Zomwe zimapangidwira thupi zimapangitsa kuti muyambe.
Kudya mapuloteni pafupipafupi
Thupi lanu limagwira ntchito zovuta kuthetsa mapuloteni kusiyana ndi kuti muthe kutaya mafuta ndi carbu, kotero pamene mumadya kwambiri, mumadya kwambiri zakudya zomwe mumayaka pamene mukudya chakudya chanu. Izo sizikutanthauza kuti iwe ukufuna kupita mopenga kwambiri. Mukufunikirabe mafuta ndi carbu kuti azigwira ntchito bwino.
Pano pali mndandanda wa zakudya zamapuloteni apamwamba ndi kuchuluka kwa mapuloteni mu kukula kwake.
Kudya Zing'onozing'ono, Zakudya Zowonjezera Zambiri
Pali umboni wina wakuti kudya mochulukitsa kudzawonjezera TDEE yanu pamene kudumpha chakudya kumakhala ndi zotsatira zosiyana. Kudya chakudya kapena kusadya mokwanira kumachepetsa kuchepetsa thupi lanu, ndicho chifukwa chake n'kofunika kudya nthawi zonse tsiku lonse.
Maphunziro Ofunika Kwambiri
Pomalizira, chinthu chimodzi chomwe chikhoza kuwonjezera RMR yanu ndi HIIT. Kuphunzira kotereku kumakutengerani kunja kwa malo anu otonthoza, kwa kanthawi kochepa, ndikuchita misonkho thupi lanu mpaka pamene mumatentha mafuta owonjezera pokhapokha mutapititsa patsogolo thupi lanu.
Simusowa kuchita HIIT tsiku lililonse. Ndipotu, izi ndizolakwika chifukwa zingayambitse kuvulaza, kupsinjika maganizo, ndi kupititsa patsogolo. Komabe, kuchita kangapo pa sabata ndi njira yabwino yogwirira ntchito.
Zotsatira:
American Council pa Zochita Zolimbitsa Thupi. Buku la ACE Personal Trainer, Edition la 5. San Diego: American Council on Exercise, 2014. p. 334
Kelly, Mark P., Ph.D. "Kukhazikitsa Mphamvu Zamagetsi: Njira Zowonjezereka Zomwe Zidzithetsere-Ndipo Zimakweza, Nawonso." American Council on Exercise . ACE.