Mwinamwake mwamvapo kuti minofu imayaka mafuta ochulukirapo kuposa mafuta ndipo ndizoona. Minofu imakhala yogwira ntchito kwambiri kuposa mafuta, koma funso ndiloti mavitamini angati amachititsa minofu kutentha?
Kwa zaka zambiri, akatswiri akhala ndi manambala osiyanasiyana, paliponse pamene akuyaka 6 calories tsiku mpaka makilogalamu 100 pa tsiku pa paundi ya minofu. Ndi nambala iti yomwe ili yolondola?
Kodi ndizomwe mungagwiritsire ntchito thupi lanu poyambitsa minofu ? Sikuti nthawi zonse kuli yankho lolimba komanso lachidule, koma pali zizindikiro zina zomwe zingatilozerere njira yoyenera.
Kodi Pound of Muscle Imayatsadi 50 Maola Tsiku?
Akatswiri ambiri, akamaphunzira kuti akhale oyenerera, amve kuti imodzi ya minofu ikhoza kuwotcha makilogalamu 50 pa tsiku. Mafuta a mafuta akuti amawotcha pafupifupi 2 calories patsiku. Mukamayang'ana nambalayi, mukhoza kuzindikira kuti ngati mutayirira mapaundi asanu (omwe ndi ovuta, ngakhale anyamata), mukhoza kutentha makilogalamu 250 patsiku-kwaulere. Vuto ndi ziwerengero izi ndikuti palibe maphunziro enieni omwe amawabwezeretsa.
Zoona Zenizeni za Misa ndi Metabolism
Ngakhale kuti chiwerengero cha ma calories 50 tsiku lachilendo chikufalikira, akatswiri ambiri, kuphatikizapo Dr. Cedric X. Bryant, American Council on Exercise's Chief Science Officer, amati pounds of muscle imangotentha pafupifupi 6 mpaka 7 malori patsiku, pogwiritsa ntchito kafukufuku wofalitsidwa ndi McClave ndi Snider mu 2001.
Mwachiwonekere, ndiko kusiyana kwakukulu kuchokera kwa anthu ambiri omwe akhulupirira. Ndikali katatu wambiri kuposa mafuta omwe amawotcha ndi mapaundi a mafuta.
Kusokonezeka kulipo chifukwa cha maphunziro osiyanasiyana pogwiritsa ntchito njira zosiyanasiyana zoyesera kusinthika kwamatsenga pambuyo pochita masewera olimbitsa thupi. Pali njira zinanso zomwe zimakhudzira kagayidwe kake kamene kangasokoneze kuchuluka kwa zopsereza zomwe mumayaka-nkhanza, zaka, msinkhu, momwe muliri, komanso zambiri.
Chifukwa cha izo, pakadalibe zotsutsana zambiri za momwe kuchita masewera olimbitsa thupi kumakhudzira kwambiri kagayidwe kake.
Zotsatira zake, palibe nambala yeniyeni. Mofanana ndi chiwerengero cha mapiritsi a mtima wanu kapena chiwerengero cha ma calories omwe mumayaka kugwiritsa ntchito sichimodzimodzi, ngakhalenso izi.
Ubwino Wokweza Zolemera
Anthu ena akhoza kukhumudwa, poganiza kuti sakuwotcha mafuta ambiri monga momwe iwo amaganizira. Mungayambe kudzidabwa, kodi ndi mfundo yanji yochotsera zolemera? Mwinamwake simudzatentha makilogalamu 250 patsiku mwa kuvala minofu, koma mukusintha thupi lanu.
Kaya mumakhulupirira kuti minofu imayaka makilogalamu 6 kapena 60 samasintha mfundo yakuti kuphunzitsa mphamvu ndizofunikira kwambiri kuti mutaya mafuta komanso kuti thupi lanu likhale lolimba komanso labwino. Ndipotu, kusunga minofu yanu komanso kupeza minofu yambiri kumapangitsa kuti anthu asamale kwambiri akamakalamba. Ndizo phindu lamphamvu.
Zina mwa ubwino ndizo:
- Maphunziro amphamvu amphamvu angakuthandizeni kuti muwotche owonjezerapo maola maola ambiri mutatha kugwira ntchito, wotchedwa afterburn
- Zimalepheretsa kuwonongeka kwa thupi lopweteka lomwe limapezeka pakudya komanso / kapena kukalamba. Kulemera kwa nthenda kumachitika nthawi zambiri pamene thupi lanu limachepetsa msinkhu ndi ukalamba. Kukweza zitsulo kungathandize kuchepetsa phindu la kulemera kwake ndikukupangitsani kukhala olimba ndi oyenera.
- Ngakhale kuti mphamvu zothandizira mphamvu sizimayatsa makilogalamu ambiri panthawi imodzi monga cardio, zimapangitsa kuti ndalama zonse zogwiritsira ntchito kalori zitheke.
- Zimasintha thupi lanu, lomwe limathandiza kupanga thupi lanu ndikukupatsani thanzi.
- Amalimbitsa mafupa ndi minofu yogwirizana ndi minofu.
- Zimakupangitsani kukhala olimba ndi achangu mukamakula.
- Zimalimbikitsa kugwirizana ndi kusamalitsa ndipo zingathandize kupeĊµa kuvulala.
Mfundo yaikulu ndi yakuti, sitingathe kuyeza mbali zonse za thupi. Tilibe zipangizo zamakono kuti tiyese zinthu zomwe zikuchitika mkati mwa minofu yathu kapena mkati kapena maselo ambiri pamene tikuchita masewera olimbitsa thupi.
Zimene mumawona pagalasi ndi pazomwe mumakonda kuziganizira. Ngati simukuwona kusintha kumene mukukufuna, mukhoza kukhumudwa kuti palibe chomwe chikugwira ntchito. Zotsatira zimadza ndi nthawi komanso zosagwirizana. Funsani munthu woyenera kuti zinatenga nthawi yaitali kuti awone kusintha kwenikweni ndipo anganene miyezi, ngakhale zaka.
Mawu Ochokera
Maphunziro olimba ndi ofunika pa cholinga chilichonse cholimbitsa thupi , kaya mukufuna kutaya mafuta, kupindula , kapena kungowonjezera bwino. Kuganizira momwe polojekiti yanu imakhalira yamphamvu ndi yowonjezera nthawi zambiri kudzakulimbikitsani koposa kudandaula za kuchuluka kwa makilogalamu omwe mukuwotcha.
> Chitsime:
> McClave SA, Snider HL: Kuthetsa zofunikira za mphamvu za thupi. Curr Opin Kachilombo ka Zakudya Zamakono Mayi 2001 Mar; 4 (2): 143-147.