Kodi mumadziwa kuti mungapereke zotani zowonjezera zokhala ndi zowonjezereka zomwe mungathe kusintha pamoyo wanu? Zili choncho kuti simukusowa kupita ku masewera olimbitsa thupi kuti muwotche ndalama zambiri ndi kuchepetsa thupi. Zinthu zochepa zomwe mumachita masana zimapanga kusiyana kwakukulu mumatenda anu. Gwiritsani ntchito malangizowo kusintha ndondomeko yanu ya tsiku ndi tsiku, kuwonjezera kalori yanu yotentha, ndi kulemera thupi popanda kuchita masewera olimbitsa thupi.
Gwiritsani ntchito NEAT kuti Muwotchere Zambiri Zamakono
Ngati mukufuna kutentha makilogalamu ambiri tsiku lonse, akatswiri adzakuuzani kuti muwonjezere NEAT kapena zosachita masewero olimbitsa thupi . Iyi ndi nthawi yokongola pa kayendetsedwe konse komwe mumachita kamene sikanatchedwe kutchedwa kugwira ntchito. Malingana ndi ofufuza a Mayo Clinic, NEAT ingakhale ndi udindo waukulu kuti musataye kapena kulemera. Ndipo izo zingakhudze chiopsezo chanu cha kunenepa kwambiri.
Kotero, ndi zowonjezera zingati zomwe NEAT yanu ingatenthe? Zimasiyana, koma chiwerengero chingakhale chofunikira. Malinga ndi kafukufuku wina, chifukwa chakuti ntchito iliyonse ya munthu ndi yosiyana kwambiri, zopsereza zotentha kuchokera ku NEAT zimatha kusiyana pakati pa munthu ndi munthu mpaka makilogalamu 2,000 patsiku.
Nanga mumagwiritsa ntchito bwanji phindu lopangira kalori? Yambani ndi kusintha kwakung'ono uku kapena kukonza ndikuyesera malingaliro anu omwe.
Ofesi
Kukhala ndi ntchito yokhazikika sizomwe zimayambitsa kunenepa kwambiri, koma kukhala kwa nthawi yaitali kungakhale chifukwa cha kulemera kwa anthu ena.
Bungwe la American Heart Association linati "anthu ovuta kwambiri amaoneka ngati ali ndi chizoloŵezi chokhala pansi kwa maola 2.5 pa tsiku kusiyana ndi anzawo omwe ali ochepa." Ochita kafukufuku anaganiza kuti ngati anthu okhwima angagwiritse ntchito zizoloŵezi za NEAT za anzawo oonda, akhoza kuwotcha mafuta okwanira 350 patsiku.
Ngati muli ndi ntchito ya desiki, nyamuka ndikusuntha kwa mphindi 15 mphindi iliyonse. Yendani ku chipinda chodyera, pitani ku madzi ozizira, muthamangire mzere, tengani masitepe mmalo mwa elevator kapena chitani maofesi anu pamalo m'malo mokhala pansi. Tengani antchito angapo ogwira nawo ntchito ndikupangitsa kuwonjezeka kwa NEAT gawo lanu labwino. Ambiri a dieters amataya thupi kuntchito ndi njira zophweka koma zothandiza.
Kupuma
Ndi maola angati amene inu mumagwiritsa ntchito patsogolo pa televizioni usiku uno? Mukhoza kuwotcha mafuta owonjezera pokha pokhapokha mukuwongolera zochitika zowoneka ku nthawi yanu yowonera TV ndi nthawi yopuma. Dulani zovala, fulati ya fumbi kapena kusesa pansi pamene mukuwonera TV. Mungathe ngakhale kuchita masewera olimbitsa thupi pabedi lanu kuti muwotchere mpaka makilogalamu 300 ! Ntchitoyi siidzakulitsa ndalama zanu zokhazokha, koma mudzadya pang'ono pamaso pa TV ngati manja anu atanganidwa.
Mukhoza kuwotcha mafuta panthawi yopuma. Ngati mukufuna kuyankhula pa foni, yendani kuzungulira nthawi yanu yocheza m'malo mokhala pansi. Ndipo yesetsani kuchepetsa nthawi yamakompyuta yotsatsa zosangalatsa mpaka mphindi 15.
Khalani ndi Ana
Kuphunzitsa ana anu kuwonjezera ntchito zawo za tsiku ndi tsiku kungawathandize kuti asapindule kwambiri.
Ndipo zidzakuthandizani, nanunso! Ngati mukufuna kuchepa popanda kuchita masewera olimbitsa thupi, funani njira zowonjezera nthawi yanu yopita masana. Yendani ana ku sukulu kapena kuima kwa basi. Ngati mumayendetsa galimotoyo, sankhani malo osungirako magalimoto kumbuyo kwa maere ndipo mugwiritse ntchito njira zina zomwe mungakambirane nawo tsiku lawo. Ndipo makolo, ngati mumayesedwa kuti mudandaule ana anu kuti asokoneze, mungafune kuganiza mobwerezabwereza. Malingana ndi kafukufuku wofalitsidwa mu Journal of Clinical Nutrition , kufotokoza ndi njira yodziwika yowonjezera ndipo ikhoza kuthandizira kukhala ndi thanzi labwino.
Ntchito Zakale
Ntchito zapakhomo zimatha kutentha makilomita ochepa patsiku.
Chiwerengero chenicheni chikudalira kukula kwake ndi chiwerewere. Mwachitsanzo, mayi wamng'ono amayatsa makilogalamu pafupifupi 160 pa ora akuchita ntchito zolimbitsa thupi pamene munthu wamkulu akhoza kutentha kwambiri. Koma ndani angaganize kuti kutaya pansi kwanu kungawononge thupi? Gwirani pulogalamu ndipo muzitsatira mwakhama kuti muzitha kuyatsa zowonongeka komanso kuzimitsa nthawi yomweyo. Pomwe kuyeretsa kwachitidwa, nthawi zonse pali ntchito za bungwe zomwe zingakuthandizeni kukonza mphamvu yanu . Sungani chovala chanu, chotsani mabokosi kapena kuyeretsa galasi kuti muwonjezere NEAT yanu.
Zochitika za Pagulu
Ndi kangati mwalowa phwando kunyumba kwa mnzanu ndikuyang'ana chipinda kuti mukakhale malo abwino? Nthawi yotsatira mukamapita ku phwando, yanikitsani ma calories wambiri pokhala ndi chikhalidwe. Sankhani kuima kapena kuzungulira chipinda ndikuyankhula ndi anthu ambiri omwe amapita nawo. Kupereka chithandizo kukhitchini, pitani m'munda kapena kulankhulana ndi alendo pakhomo kuti mukhale achangu. Mudzakhala moyo wa phwando ndikuwonjezerani nthawi yanu yomweyo.
Ngati simukudziwa momwe NEAT ingapangire kusiyana, gwiritsani ntchito kayendedwe ka ntchito kuti muzitsatira kayendetsedwe ka tsiku ndi tsiku. Zida zimenezi zingapereke kulingalira kwakukulu kwa makilogalamu anu a tsiku ndi tsiku omwe amawotcha onse pa masewera olimbitsa thupi komanso kunyumba kwanu kapena kuntchito kwanu.
Zotsatira:
Frey, M. (2011) Mafunso ndi Hanna Curlee, akuthamanga, The Greatest Loser, nyengo 11.
Levine JA. "Zochita zosachita masewero thermogenesis (NEAT)." Best Best Clinic Clinic Endocrinol Metab. 2002 Dec; 16 (4): 679-702.
James A Levine, Sara J Schleusner ndi Michael D Jensen. "Ntchito yogwiritsa ntchito mphamvu zamagetsi." American Journal of Clinical Nutrition. Vol. 72, No. 6, 1451-1454, December 2000.
James A. Levine, Mark W. Vander Weg, James O. Hill, Robert C. Klesges. "Ntchito Yopanda Kuchita Zochita Thermogenesis." Matenda a Arteriosclerosis, Thrombosis, ndi Vascular Biology January 18, 2006.