Maphunziro apamwamba kwambiri tsopano akulimbikitsidwa ngati njira yabwino yotentha mafuta a m'mimba - mafuta ovuta mimba omwe amatizunza nthawi zosiyanasiyana. Awa ndiwo malo amodzi omwe thupi limakonda kusungira mafuta ochulukirapo, amuna ndi akazi ambiri. Kuchokera kuchikhalidwe cha thanzi, pali mitundu iwiri ya mafuta a m'mimba omwe ali ofunika-mafuta ochepa omwe ali pansi pa khungu, ndi mafuta oyang'ana, omwe ali akuya ndi kuzungulira ziwalo za mkati ngati matumbo, chiwindi, ndi impso.
Mafuta a mazira, malinga ndi akatswiri azachipatala, ndi mafuta omwe ali ndi vuto lopweteka kwambiri la thanzi komanso la thanzi, kuchepetsa cholesterol wabwino ndi kuwononga cholesterol ndi triglycerides m'magazi. M'maganizo, mafuta a visceral amagwiritsidwa ntchito ndi matenda a kagayidwe kake, matenda omwe amakhala ndi mafuta osapsa komanso shuga, kuthamanga kwa magazi komanso kunenepa kwambiri. Vuto ndiloti, simungadziwe yemwe ali ndi mafuta ocheperako kapena ochepetsetsa kwambiri poyang'ana mimba yaikulu.
Maphunziro Ofunika Kwambiri Angathandize
Mwanjira iliyonse, tikudziwa kuti kutaya thupi ndi kuchitapo kanthu kumakhala kwabwino kwa ife, koma bwanji ngati tikhoza kulondolera mafuta a visceral ndi mtundu wina wa masewera olimbitsa thupi? Malinga ndi kafukufuku wina waposachedwapa, mitundu yonse ya mafuta a m'mimba ingachepetse bwino kwambiri ndi kuphunzitsidwa mwamphamvu kwambiri, ngakhale poyerekeza ndi mphamvu zomwezo zomwe zimagwiritsidwa ntchito mopambanitsa. Ngakhale kuti kafukufukuyu wasakanikirana, ndipo maphunziro ena sanapeze kusiyana kulikonse pa kuphunzitsa mwamphamvu kapena kupitirira kwa kuwonongeka kwa mimba m'mimba, maphunziro apamwamba akuposachedwapa, kuphatikizapo m'magazini ya Medicine and Science mu Sports ndi Exercise , magazini ya boma ya American College of Masewera a masewera, amasonyeza kuti kuchita masewera olimbitsa thupi kungakhale kopindulitsa mwa kulondolera mafuta odzola.
Kuchita masewero olimbitsa thupi ndi lingaliro losamvetsetseka pokhudzana ndi tanthawuzo lolondola. Izi zikutanthawuza kuti muyenera kugwira ntchito pamtima wapamwamba. Ophunzitsa ena ndi akatswiri ochepetsa kutaya thupi amawalongosola ngati maphunziro a nthawi yochepa yomwe mumayendetsa kapena kuthamanga pafupipafupi kwa nthawi, kunena, masekondi 20 mpaka 60, kubwezeretsanso, ndi kubwereza zomwezo.
Komatu ntchito yopambana kwambiri sikutanthauza kuphunzitsidwa nthawi yokha. Kungatanthauze kuthamanga kapena kuthamanga (malingana ndi momwe thupi lanu limagwirira ntchito) pamtunda umene VO2 yanu kapena ntchito yanu ya oxygen ilipo kapena pamwamba pa 75%, yomwe nthawi zambiri imakhala pamtima wa pafupifupi 85% ya mlingo wa mtima wanu wonse. Kuphunzitsidwa kwa nthawi yopuma nthawi zambiri kumakhala pamtima kwambiri kufika pafupi 95 peresenti yapamwamba. Ndipo apa pali chinthu choti mukumbukire. Simungathe kuchita mphindi 10 zokhazikika pa maphunziro ndikuganiza kuti mukugwirizana ndi mphindi makumi asanu ndi atatu (85%) kutsika kwa mtima. Zotsatira za zotsatira, simungathe kunyenga ndalama zogwiritsidwa ntchito. Maphunziro anu apakati ayenera kukhala ofunika.
Msewu Wophunzitsa Kulemera Kwambiri
Maphunziro a dera ndi kuphatikiza zozizwitsa zosiyanasiyana zomwe zimachitika popita patsogolo. Njira imodzi yophatikizapo kulemera kwa pulogalamu yapamwamba kwambiri yomwe imayaka makilogalamu ambiri ndiyo kugwiritsa ntchito dera lophunzitsira kulemera kumene mumayenda mofulumira, kapena kugwirana pakati pa kuchita masewera olimbitsa thupi. Izi zimapangitsa kuti mtima ukhale wotsika kwambiri, umapereka mphamvu yowonjezera, ndipo nthawi zambiri umakhala woyenera kuchita masewera olimbitsa thupi ngati mukupitirira.
Pano pali maulendo atatu ophunzitsira kulemera kwa masewera olimbitsa thupi.
Mwachidule, ngakhale kuti ndi bwino kuyesera kuti muyenerere kuchita masewera olimbitsa thupi, sizili zovuta kwa oyamba kumene omwe ali osayenera. Sikoyenera kukhumudwitsidwa ndi kukhumudwa pamene mtunduwu sungagwire ntchito kwa inu. Malingana ngati mumayika nthawiyi, machitidwe ambiri amathandiza kuwonongeka kwa mafuta pamlingo winawake.
Chinyengo ndicho kuyamba pang'onopang'ono ndi masewero olimbitsa thupi, kapena ngakhale kupopuka kochepa kwambiri kochita masewera olimbitsa thupi, ndikuyesera zinthu zovuta pamene mukupeza bwino.
Chitsime:
Irving BA, Davis CK, Brock DW, et al. Zotsatira za masewero olimbitsa thupi zimathandiza kwambiri pa mafuta a m'mimba komanso maonekedwe a m'mimba. Med Sci Sports Exerc. 2008 Nov; 40 (11): 1863-72.