Zosakaniza Zowonjezera Zang'ono Zingakuthandizeni Kutaya Kwambiri
Kuwotcha mafuta ochulukirapo mopanda mphamvu ndi Gawo Lopatulika la kulemera, sichoncho? Zosangalatsa zotsatiridwa ndi kafukufuku wolembedwa ndi timu ya ku Australia ku yunivesite ya New South Wales yomwe idalonjeza zobisika za kutentha mafuta popanda kuyesetsa.
Zosakaniza Zowonjezera Zimatentha Mafuta Owonjezera
Gulu lophunzila la amayi okwana 45 lopitirira kwambiri linkachita pafupifupi masekondi asanu ndi atatu a masewera olimbitsa thupi, motsogoleredwa ndi masekondi 12 oyendetsa njinga mozungulira kwa mphindi makumi awiri.
Poyerekeza, gulu linanso la amayi linkayenda mofulumira, mofulumira kwa mphindi 40. Gulu lozungulira lija linatayika mafuta oposa atatu monga amayi ena omwe ankagwiritsa ntchito mofulumira, mofulumira. Azimayiwa analemera kwambiri miyendo ndi matako pamasabata 15 a phunzirolo.
Mtsogoleri wa gululi anali Pulofesa Wothandizira Steve Boutcher, Mutu wa Pulogalamu ya Health and Exercise Science ku Sukulu ya Medical Sciences ku yunivesite. Dr. Boutcher adati zotsatira zogwira ntchitoyi zinkakhala zotsatira za mankhwala omwe amatchedwa catecholamines, omwe amapangidwa mwambiri pochita masewera olimbitsa thupi. Adrenaline ndi noradrenaline, catecholamines yayikulu, amayesa kuchotsa mafuta m'mitolo ndikuwotcha. Pakadali pano, zili bwino.
Kodi Mphamvu Ingathe Kutsimikiziridwa?
Zotsatirazi zinaperekedwa pamisonkhano ya Heart Foundation ndi American College of Sports Medicine. Kukambirana kumayambira pa intaneti ndi magulu olankhulana.
Zotsatirazo zikuwoneka zochititsa chidwi kwambiri mpaka pano ndipo ochita kafukufuku akunena kuti lingaliro loyendayenda kwambiri ndi lochita masewera olimbitsa thupi lingagwiritsidwe ntchito kuzinthu zina monga kuthamanga. Ngakhale zili choncho, poyikirapo, pali kukayika kwina kulikonse komwe anthu olemera kwambiri adzapitiriza kuchita masewera olimbitsa thupi popanda kuyang'anira.
Masekondi asanu ndi atatu amatsitsimutsa, masekondi 12 pamphindi 20 ndizovuta zozoloŵera zozoloŵera kwa aliyense.
Ena amanena kuti kuphunzitsidwa kwa nthawi imeneyi kwa kuwonongeka kwa mafuta sikuli kwatsopano. Njira yophunzitsira ndiyomwe mukuchita zovuta kwa kanthawi kochepa, kubwezeretsanso, ndikubwerezeranso ntchito yopambana . Nthawi zambiri mumachita zimenezi kwa nthawi yocheperapo kuposa kugwira ntchito mwakhama kwambiri. Iyenera kukhala yofupika chifukwa ndi ntchito yovuta. Enanso amanena kuti kuchuluka kwa mphamvu zomwe zimagwiritsidwa ntchito ndizofunikira kwambiri kuwonongeka kwa mafuta, osati momwe mumachitira. Mafupipafupi samagwira ntchito.
Mafuta Opsa ndi Zolemera Pandege
Kupititsa patsogolo maphunziro pa pulogalamu ya kulemera kwa thupi kumapabebe. Ndipotu, ngati mumasakaniza zolemera ndi zofufuzira zapamwamba, mungakhale nawo bwino kwambiri kuti muthe mafuta ndi kusunga minofu nthawi yomweyo. Kugwiritsa ntchito mofulumira kwambiri, mtundu wa cardio mtundu uli ndi zolepheretsa chifukwa minofu imawoneka yotayika limodzi ndi mafuta, ndi kusungira kapena kuwonjezeka minofu ayenera kukhala imodzi mwa zolinga zanu.
Pulogalamu ya dera ndi imodzi yomwe mumachokera ku masewera olimbitsa thupi kuti muzitha kuchita masewera olimbitsa thupi mwamsanga kuti muwonjezere kukula ndi zosiyana za masewera olimbitsa thupi. Makondomu odziwika bwino amagwiritsa ntchito mfundoyi ndi makina olimbitsa thupi. Kuphatikiza nthawi yophunzitsa ndi kuyendetsa dera , kuphatikizapo zolemera ndi cardio, zimapereka ntchito yothandiza kuti thupi likhale lolimba komanso kuchepa thupi.
Kotero Mukufuna Kutentha Mafuta Ambiri ? Pezani zambiri pa mafuta oyaka ndipo yesani pulogalamu yanga yozungulira yozungulira yomwe inakonzedwa kuchita izo. Ndapanganso ndondomeko yoyendetsa masitepe ndi aerobics ndi maselo osavuta komanso zipangizo zosavuta kuzigwiritsa ntchito motsatira ndondomekoyi, ndipo zimapangidwira nyumba kapena masewera olimbitsa thupi. Yesani ndikudziwe momwe zimakugwirira ntchito.
Chitsime:
Boutcher S, Mtsogoleri wa Fat Loss Laboratory, Faculty of Medicine, University of New South Wales, Optimal Fat Loss Programme mu January 2007.