Kuchepetsa Mafuta a Thupi

Zachidule za kuchepetsa Mafuta a Thupi

Kuchepetsa mafuta a thupi ndi chimodzi mwa zolinga zazikulu kwa othamanga, akuluakulu okhudzidwa, ndi anthu omwe akufuna kulemera. Kukhala ndi mawonekedwe abwino a thupi kumasonyezedwa kuti ukhale ndi thanzi labwino, maseŵera a maseŵera, ndi maonekedwe okongola.

Malinga ndi kafukufuku, kukhala ndi mafuta ochepa thupi pamene kumakhala ndi minofu kumapikisana. Kafukufuku wina amasonyeza kuti kukwaniritsa mafuta oyenera a thupi kumakhala kosiyana ndi momwe munthu amagwiritsira ntchito ndalama.

Izi zikutanthawuza kuti zomwe zimagwira ntchito imodzi yokha sizingakhale njira yabwino yosamalira zolemera kwa wina.

Mafunso okhudzana ndi kutayika kwa mafuta angaphatikizepo:

• Nchifukwa chiyani mafuta a thupi amaoneka kuti amasungira malo amodzi?
• Kodi kuchepetsa kuchepetsa njira yowonongeka kwa mafuta?
• Kodi mafuta omwe akutenthedwa ndi mafuta amakhaladi ochita masewera olimbitsa thupi?
• Kodi zakudya kapena kuwonjezeka zimagwiritsa ntchito njira yabwino kwambiri yothetsera mafuta?
• Kodi ndingathe kuwonjezera kuwonongeka kwa mafuta mwa kudya zakudya zina kapena zowonjezereka ?

• Kodi Kutengera Mabakiteriya Kumakhudza Momwe Timasungira Mafuta?

• Momwe Mafuta a Kakokoni Angakuthandizireni Kudalira

Pofuna kuchepetsa mafuta a thupi kwa munthu wamkulu kapena wothamanga, zinthu zambiri ziyenera kuganiziridwa. Malingana ndi ndemanga yomwe inafalitsidwa mu Journal of Sports Medicine , kuwonongeka kwa kulemera kumafunika kuyendetsedwa mwa njira yoyenera yosunga minofu yowonda. Pofuna kukwaniritsira cholinga chimenechi, nkofunika kumvetsetsa bwino momwe mafuta amagwirira ntchito m'thupi lathu asanayambe kuchepetsa.

Maziko Opsa Moto

Kuchepetsa mafuta kumakhala kovuta kwa anthu ambiri-omwe akuwonetsedwa ndi oposa 66 peresenti ya anthu a United States omwe ali olemera kwambiri kapena owonjezera. Ngakhale kuti akuluakulu okhudzidwa ndi othamanga sagwera mu gawo ili, amatha kulimbana ndi zolemera za thupi zomwe zimapangitsa masewera awo.

Kaya kulemera kwapakati ndi kukonzetsa thanzi kapena kupititsa patsogolo masewera olimbitsa thupi, kuchepetsa mafuta ndi cholinga pazochitika zonsezi. Kawirikawiri, anthu omwe ali otanganidwa kapena othamanga omwe akufuna kuchepetsa kulemera amakhala m'magulu awiri:

1. Kupweteka kwambiri kapena kunenepa kwambiri malinga ndi mafuta a thupi
2. Ali oonda koma akufuna kuchepetsa mafuta ochepetsa thupi (othamanga omwe akuchita nawo masewera olimbitsa thupi)

Kuchepetsa mafuta a thupi ndi kukwaniritsa kuyendetsa bwino kwa kulemera kumafuna munthu kuti amvetse mphamvu ya mphamvu. Mphamvu zogwiritsira ntchito mphamvu zimatanthauza chiwerengero cha makilogalamu omwe amawonongedwa ndi ofanana ndi chiwerengero cha ma calories omwe amachotsedwa (kutenthedwa). Ma calories ndi magulu amphamvu kuchokera ku zakudya zomwe thupi limagwiritsa ntchito kuti azigwira ntchito komanso zochitika zolimbitsa thupi. Njira yowonjezereka yosavuta kumvetsetsa mphamvu ya mphamvu pa nthawi ndi:

• Mphamvu (calories) zili chimodzimodzi ndi mphamvu yotentha = kulemera kumakhala chimodzimodzi
• Mphamvu mu mphamvu zoposa mphamvu zowonjezera = phindu lolemera
• Mphamvu muzitsulo ndizochepa kuposa mphamvu yotentha = kutayika

Kugwiritsa ntchito mphamvu zamagetsi ndi njira yogwira ntchito, malinga ndi kafukufuku. Pamene cholinga chochepetsera kapena kulemera chimayendetsedwa, kusintha kwa njirayi kudzachitika.

Mwachitsanzo, kusinthidwa kwa magetsi kumakhudza mbali yina ya mphamvu yowonjezera-mphamvu yotuluka-ndi kukwaniritsa zotsatira zina.

Malingana ndi Journal of Sports Medicine , zifukwa zomwe zimakhudza mbali zonse za mphamvu yowonjezera mphamvu ndizo:

• Ndalama zonse zomwe zimagwiritsidwa ntchito (mphamvu zotentha)
• Chiwerengero cha mphamvu zowonjezera mphamvu (ma calories amadya)
• Zomwe zimayambitsa matenda (kuchuluka kwa chiwerengero cha carbs / mapuloteni / mafuta)
• Kuchuluka kwa mphamvu zamagetsi (chakudya / mafuta)
• Mitengo yowonjezera ya zakudya (thermic) (yosakanikirana) imadalira malingana ndi kuwonongeka kwa zakudya m'thupi
• Mtundu wa magetsi umagwiritsidwa ntchito pa zolimbitsa thupi (carbs kapena mafuta)
• Gwiritsani ntchito mtundu, mphamvu, ndi nthawi
• Zochita zosagwirizana ndi masewera (kuyenda, njinga, yoga)
• Kukhala ndi moyo wosakhalitsa pamene sakuphunzitsidwa

Chakudya ndi Kutaya Mafuta

Thupi limagwiritsa ntchito chakudya ndi mafuta monga magwero apamwamba ndi apakati a mphamvu. Chofunika kwambiri cha mapuloteni sichitha mphamvu zambiri koma kumanga ndi kukonza minofu ya minofu . Zakudya za mafuta, mafuta, ndi mapuloteni ndizofunika kwambiri kuti thupi likhale labwino komanso labwino.

Kulinganiza zakudya zimenezi malinga ndi mphamvu zamagetsi ndizofunikira kuti kuchepetsa mafuta a thupi. Mphungu iliyonse imatulutsa mphamvu zosiyana mu thupi zikadya:

• Zakudya Zam'madzi: makilogalamu anai pa galamu
• Mapuloteni: makilogalamu anai pa galamu
• Mafuta: 9 calories pa gramu

Chakudya chimapereka mphamvu pamitengo yosiyanasiyana pamagulu osiyanasiyana monga momwe tafotokozera pamwambapa. Kudziwa mafuta ali ndi makilogalamu asanu ndi anayi pa galamu kungakupangitseni kukhulupirira kuti kudya mafuta ochepa ndi njira yabwino yothetsera mafuta mwachitsanzo. Izi ziri kutali ndi choonadi.

Akuluakulu ndi ochita masewera olimbitsa thupi amadalira makilogalamu ochokera ku macronutrients onse kuti achepetse mafuta a thupi ndi kusunga misa. Zakudya zonse za caloric (energy) poyerekeza ndi caloric zotuluka pamapeto pake zimatsimikizira ngati ndife olemera kwambiri, ochepa, kapena olemera mphamvu.

Kuwonjezera apo, akuluakulu ochita masewera ndi othamanga nthawi zambiri amakhala ndi mafuta akuluakulu pamene sagonjetsana. Izi ndi chifukwa chokhala omasuka kwambiri pa zakudya zawo panthawi yopuma. Komabe, izi zimapangitsa othamanga ambiri kuti aziletsa makilogalamu pokonzekera masewera awo ndikuyang'ana kuti akwaniritse zolemera.

• Chotsatira cha Wotsogolera Kumayambiriro Kuthana Nzeru

• Pamene kufotokozera kwa Ab sikumangokhala chilango kokha mu khitchini

Kuletsa kwa caloric kumawonetsa kuti zimakhala ndi zotsatira zovulaza kwa othamanga ndipo si njira yabwino kwambiri yochepetsera mafuta.

Kafukufuku amasonyeza kuti cholinga chachikulu cha wothamanga ndikumaliza chaka chonse cholemera thupi , kuchepetsa kufunikira kokhala ndi zakudya zoopsa kwambiri pa mpikisano. Malingana ndi International Journal of Sports Nutrition ndi Exercise Metabolism , othamanga amalangizidwa kuti azichepetse pang'onopang'ono pamlingo wa mlungu uliwonse wa 0,7 peresenti (kuchepetsa kuchepa).

Pofuna kuti thupi likhale labwino komanso mafuta abwino a thupi, Journal of Sports Medicine imasonyeza kuti wina amaganizira izi:

• Kodi cholinga changa cholemera chimalimbikitsa thanzi labwino ndi kudya?
• Kodi cholinga changa cholemera chimawonjezera ngozi yovulazidwa?
• Kodi zolemetsa zanga zimathandiza kuti thupi likhale ndi thanzi labwino, kuphatikizapo ntchito yobereka?
• Kodi cholinga changa cholemera chingasungidwe popanda kudya zakudya kapena zakudya zowonongeka-zomwe zingayambitse makhalidwe oipa?

Kudula Mafuta Ndi Kuchita Zochita

Malingana ndi Journal of the International Society of Sports Nutrition , mafuta a thupi amachepetsedwa mwa kusintha kayendedwe ka caloric pa ntchito yogwiritsira ntchito mphamvu. Choncho, kudula mafuta ndi ndondomeko yowonjezera mphamvu zogwiritsira ntchito mphamvu.

Kafufuzidwe umasonyeza kuti thupi limakhalanso ndi mavitamini otentha ngati kuchepa kwachepa. Kutengera kwa thermogenic kumatanthawuza ndondomeko yamatsenga ya momwe thupi limawotchera mphamvu. Kutentha (thermic) zotsatira kungakhale kosalekeza kwambiri ndi kuwonongeka kwa kulemera. Mphamvu zambiri zotenthedwa ndi mafuta zimasiyana ndi munthu aliyense ndipo zimadalira:

• Mlingo wamadzimadzi ochepa (BMR / kupuma kwa magetsi)
• Kuchita masewero olimbitsa thupi thermogenesis (EAT)
• Zochita zosachita zochitika thermogenesis (NEAT)
• Zotsatira za kutentha kwa chakudya (TEF)

Kuchuluka kwa kuchepa kwa thupi kumachepetsa ntchito ya magulu onsewa pamwamba pa othamanga ndi akuluakulu okhudzidwa, malinga ndi kafukufuku. Ndibwino kuti ochita maseŵera ayang'ane zizindikiro za kulemera kwa mbale ndikugwiritsira ntchito mphamvu zowonjezera kapena kuyendetsa ndalama kuti apitirize kuchepetsa kuchepetsa mafuta.

Ananenanso kuti kutenga nawo mbali kumaphunziro othandizira kukana ndi mapuloteni okwanira omwe amalimbikitsa kukula kwa minofu. Zakudya zamapuloteni apamwamba zimasonyezedwa kuti zichepetse kusintha kwa thermogenesis, kuyambitsa mafuta akuyaka, ndi kulimbikitsana kuti azisangalala.

Mphamvu zowonjezera zowonjezera zowonjezereka zimapangitsa kuti mafuta awonongeke komanso mphamvu zathu zimagwira ntchito yofunikira kwambiri. Malingana ndi zochitikazo, magwiritsidwe ntchito amphamvu ndi osiyana amagwiritsidwa ntchito pothandizira kugwira ntchito. Izi zikutanthauza kuti thupi lathu likugwira ntchito mopyolera (oxygen) kapena anaerobically (popanda oxygen).

Timatenthetsanso chakudya (shuga), mafuta, kapena mankhwala osungidwa panthawi yogwira ntchito. Machitidwe amphamvu otsatirawa amagwiritsidwa ntchito ndi thupi nthawi yochita masewera olimbitsa thupi:

• Phosphagengen : Zimagwiritsidwa ntchito panthawi yochepa, yochita maseŵera asanu kapena asanu ndi awiri (kulemera kwa thupi ndi sprints). Thupi limagwiritsa ntchito creatine phosphate ndi adenosine triphosphate (ATP) yosungidwa mu minofu yathu chifukwa cha mphamvu yopezeka mwamsanga. Chifukwa thupi silikufuna oxygen kuyendetsa dongosolo lino, ilo limatengedwa ngati anaerobic.
• Glycolysis system : Njira yoyamba ya mphamvu yogwiritsa ntchito masewera olimbitsa thupi kwa masekondi 30 mpaka mphindi ziwiri (nthawi yophunzitsa kapena HIIT ntchito). Mphamvu zimaperekedwa kudzera muzakudya zomwe zimasandulika magazi shuga (shuga) kapena minofu glycogen (kusungidwa kwa shuga). Kachitidwe kawirikawiri ndi anaerobic monga mpweya sichiperekedwa mofulumira kukwaniritsa zosowa za minofu.
• Njira ya aerobic : Imagwiritsidwa ntchito nthawi yayitali, zochita masewera olimbitsa thupi (kuyenda, kuthamanga, kupirira mofulumira). Thupi limagwiritsa ntchito mavitamini (mawonekedwe a magazi) kapena mafuta monga mafuta kuti athandize ntchitoyi. Njira ya aerobic imadalira mpweya ndipo imaonedwa kuti ndi yovuta kwambiri pa kayendedwe ka mphamvu.

Kusokoneza njira zophunzitsira kutsutsa njira zosiyanasiyana za mphamvu ndi njira yabwino yochepetsera mafuta. Mphamvu zamagetsi kapena zopsereza zowonongeka panthawi yopuma zimagwirizanitsa mwachindunji ndi mtundu wochita masewera olimbitsa thupi, mphamvu, ndi nthawi ya pulogalamuyi.

Zochita zolimbitsa thupi pogwiritsa ntchito mphamvu zamagetsi zosiyana zimasonyezedwa kuti zipititse patsogolo mpweya wa oxygen ndikuthandizira maselo athu kutentha mafuta kwambiri. Komanso, kuyendayenda kumawonjezeka-kulimbitsa kupezeka kwa mafuta monga mphamvu kuchokera kuntchito.

Metabolism ndi Kudula Mafuta

Metabolism ikhoza kufotokozedwa kuti njira zambiri zamkati zimagwirira ntchito palimodzi kuti apange mphamvu zomwe thupi lathu likufunikira pamoyo komanso kukhala ndi thupi labwino. Malingana ndi kafukufuku, mphamvu ya mphamvu (caloric) ndi kuchepa kwa thupi zimatha kuwononga thupi lathu komanso, chifukwa chake, kugwiritsa ntchito mphamvu zathu.

Maphunziro ena amasonyeza kuchepa kwa masewera olimbitsa thupi thermogenesis (EAT) poyankha kuwonongeka kwa kulemera. Izi zikutanthauza kuti thupi lathu silingathe kutentha makilogalamu moyenera pazochita zolimbitsa thupi.

Malinga ndi Journal of the International Society of Sports Nutrition , kuchepa kwa caloric ndi kuchepa kwa thupi kumachepetsa kuchepa kwa minofu yogwira ntchito. Kuchepetsa minofu yamagetsi kumachepetsanso mlingo wathu wamagetsi (BMR) -kukhoza kutentha makilogalamu muzosachita masewera olimbitsa thupi kapena kupumula.

Kafukufuku wina amasonyeza kuti pamene mphamvu yowonjezera imakhala yovuta kwambiri thupi limalowa mu thermogenesis. Kutentha kwapadera kumachitika ngati "ntchito yolimbikitsa kubwezeretsedwa kwa kulemera kwa thupi loyambirira." Kutayika kwa kagayidwe kachakudya ndi kusintha kwa thermogenesis kumalongosola chifukwa chake kulemera kwa mbale kumapezeka mosasamala kanthu kwa kuchepa kwa caloric.

Pofuna kupewa kupopera kwa kagayidwe kachakudya ndi kusintha kwa mankhwala, ndi bwino kuti othamanga ndi anthu akuluakulu akhudzidwe amvetsetse njira yochepetsera mafuta. Kafukufuku akusonyeza kugwiritsira ntchito kuchepa kwa mphamvu zazing'ono ndi kuyang'anitsitsa polojekiti pofuna kukwaniritsa cholinga cha kupititsa patsogolo kuchepetsa mafuta.

Mahomoni ndi Kutayika kwa Mafuta

Mahomoni amathandizira kwambiri kudya, kutulutsa mphamvu, komanso kupanga thupi. Kafukufuku amasonyeza kuti:

• Mahomoni a chithokomiro amathandiza kuthandizira kuchepetsa thupi.
• Mavitamini a leptin opangidwa mu maselo olemera-amayendetsa mphamvu yopezeka ndi kuyendetsa.
• Mankhwala a insulini ndi cortisol omwe amamasulidwa kuchokera ku gland adrenal-amathandiza kugwira ntchito zamagetsi.

Malingana ndi kafukufuku, kusintha kosasintha kwa ma hormoni kumachitika chifukwa cha kuchepetsa mafuta kapena mafuta ochepa. Thupi lidziteteza palokha pogwiritsa ntchito "homeostatic response endocrine" pofuna kuteteza mphamvu ndi kulimbikitsa mphamvu yowonjezera mphamvu. "Mwachidule, mahomoni athu adzagwira ntchito kuti abwererenso thupi, kugwiritsira ntchito malo ogwiritsira ntchito magetsi, ndi kulimbikitsa yankho la njala kuti tidye Zambiri.

Kusunga ma hormone oyenera kuli kofunikira pamene kudula mafuta. Ndibwino kuti anthu othamanga ndi otchuka azitha kugwiritsa ntchito njira zoyenera zochepera. Malingana ndi kafukufuku, kusintha kochepa kwa ntchito yogwiritsira ntchito mphamvu kumathandiza kuti thupi likhale logwira bwino komanso lifike pofuna kulumikiza thupi.

Njira Zopanda Pang'onopang'ono Zokuchepetsa Fat

Ochita masewera ndi akuluakulu okhudzidwa nthawi zambiri amavutika kuti akwaniritse maselo abwino a masewera awo. Magaziniyi yachititsa kuti othamanga ambiri azigwiritsa ntchito njira zosalephereka zolemera . Kudzipereka mwadzidzidzi, kuchepa kwa caloric, ndi kudya kosokonezeka ndizosavuta kusatetezeka pakati pa othamanga.

Pofuna kuchepetsa njira zowonongeka, a National Athletic Trainingers 'Association apereka malangizo kuti athetse mafuta. Komabe, njira zowonongeka ndi zosavuta zomwe zimakhala zofala pakati pa othamanga m'masewu otsatirawa:

• Mabokosi
• Wrestling
• Zachiwawa
• Mpira
• Phwando
• Kuthamanga kutalika
• Maseŵera
• Kumanga thupi
• Zojambulajambula

Maonekedwe abwino a Thupi labwino

Kupeza thupi labwino la mafuta ndilopadera kwa aliyense. Zimasiyananso pakati pa othamanga, akuluakulu okhudzidwa, ndi iwo omwe akufuna kungochepetsa mafuta. Mmodzi mwa maofesi ambiri omwe amadziwika bwino ndi omwe amagwiritsidwa ntchito kwambiri pampando wa mafuta amaperekedwa ndi American Council on Exercise (ACE):

Kufotokozera	Akazi	Amuna
Mafuta ofunika kwambiri	10-13%	2-5%
Othamanga	14-20%	6-13%
Chikhalidwe	21-24%	14-17%
Avereji	25-31%	18-24%
Zosavuta	32% +	25% +

Mawu Ochokera

Kuchepetsa mafuta a thupi ndi njira yogwira kwa othamanga, akuluakulu okhudzidwa, kapena ngakhale zatsopano zomwe zimafuna kulemera. Zidzakhala zofunikira kukhazikitsa njira zoyenera zolimbitsira thanzi komanso zochita masewera olimbitsa thupi kuti athetse kulemera kwa thupi.

Cholinga cha kukwaniritsa thupi loyenera kumaphatikizaponso kuphunzira momwe mungagwiritsire ntchito mphamvu zowonjezera mphamvu. Kutenga pang'onopang'ono kudzaonetsetsa kuti thupi lanu likupitiliza kuyenda mogwira mtima kuti muthandizire ntchito yanu pamene mukupeza zotsatira zoyenera.

> Zosowa

> Eric T Trexler ndi al., Kusintha kwa mavitamini ku kulemera kwa thupi: zotsatira za wothamanga, Journal of the International Society of Sports Nutrition, 2014

> Garthe I et al., Mmene zimakhudzira miyezo yosiyana ya kulemera kwa thupi ndi mphamvu ndi mphamvu zokhudzana ndi mphamvu m'maseŵera apamwamba, otchuka, International Journal of Sports Nutrition ndi Metabolism Zochita, 2011

> Zomwe Zili Zolemera Zakudya Zolimbitsa Thupi, Kusamala Zakudya ndi Ntchito, National Institutes of Health, 2013

> Melinda M. Manore, Kulemera kwa Kulemera kwa Othandiza ndi Ogwira Ntchito: Kuwunika Mwachidule, Mankhwala Achinyamata, 2015