Chifukwa Chimene Othamanga ndi Achikulire Achikulire Akuvutika
Kuwonongeka kwa mitsempha, njala yamakono, ndi kukaniza kutayika ndizomasinthasintha zomwe zimagwiritsidwa ntchito pofotokoza kuchepa kwa thupi. Akulu akulu ndi othamanga akulimbana ndi vuto lovuta la kuchepetsa kulemera. Mosasamala kanthu za kuchuluka kwa masewera olimbitsa thupi kapena kudya, kutaya mafuta kwa thupi kumawoneka kuti sikungatheke.
Yankho lanu lingakhale lophweka ngati chakudya chanu chimadya ndi kuchita masewera olimbitsa thupi. Thupi laumunthu limamvetsetsa kuti zakudya ndi zakudya zamtengo wapatali. Amadziwanso kuti kugwiritsa ntchito mphamvu zamagetsi pogwiritsa ntchito masewera olimbitsa thupi kumawonjezeka popanda mafuta okwanira kuthandizira zofunazo.
Matenda athu amathamanga bwino pamene mphamvu zowonjezera mphamvu ndi zomwe zimatuluka zimakhala zogwirizana. Kumvetsetsa kagayidwe ka maselo kudzakhala chinthu chofunikira kwambiri chokonzekera kuwonongeka kwamagetsi.
Kumvetsa Metabolism
Kumvetsetsa momwe thupi limagwirira ntchito m'thupi lathu lidzakhala lofunika kupeŵa kuwonongeka kwa kagayidwe kachakudya. Zotsatirazi ndizochepa zofunikira kuzidziwa pokhudzana ndi kagayidwe ka maselo:
Kupuma kwa mphamvu yamagetsi (RMR) : mlingo wathu thupi limawotcha mphamvu (zopatsa mphamvu) panthawi yopuma kapena muzosachita zochitika.
Mlingo wamagetsi (BMR) : ofanana ndi RMR ndipo nthawi zambiri amagwiritsidwa ntchito mofanana. BMR ndi mlingo wathu thupi limatentha mphamvu (zopatsa mphamvu) pa mpumulo kapena mu zosavomerezeka. BMR imapanga 50-70% mphamvu kapena makilogalamu omwe amafunika thupi tsiku ndi tsiku. Amuna amafunikira pafupifupi 1200-1400 calories ndi amuna 1400-1800 ma calories tsiku lililonse kuti thupi liziyenda bwino.
Ntchito yogwiritsira ntchito mphamvu (AEE ): mlingo wamakono kapena mphamvu zomwe thupi limagwiritsa ntchito panthawi ya masewera olimbitsa thupi monga kuchita masewera olimbitsa thupi. Mlingowo udzakhala wosiyana ndi 15% mpaka kufika 50 peresenti chifukwa chokhala moyo wapansi kwa wothamanga. Kawirikawiri, chiwerengerochi chikuimira pafupifupi 20% mwa mphamvu zomwe thupi lathu limagwiritsa ntchito.
Kutentha kwa chakudya (TEF) : mlingo wa makilogalamu kapena mphamvu zoyenera kuti uchepetse, kulandira ndikugawira zakudya m'thupi lathu. Ndalama za TEF zimakhala pafupifupi 10 mpaka 20 peresenti ya ndalama zowonjezera zamagetsi tsiku ndi tsiku ndipo zimasiyanasiyana ndi macromutrient. Mapuloteni amafunika mphamvu zowonjezera zowonjezera kutentha kwa thermic pa 20 mpaka 30%.
Metabolism Basics
Zinthu zambiri zingasinthe kagayidwe kathu ka zakudya kamene timaphatikizapo kudya zakudya komanso kuchulukitsa ntchito.
Kafukufuku wasonyeza kuti zakudya zolimbitsa thupi zingachepetse mphamvu yathu ya metabolism yomwe ndi yankho labwino. Kuwonjezera pamenepo, ambiri sakudziwa kudya zakudya zimapangitsa kuti mphamvu zowonongeka zitheke chifukwa makilogalamu akuwotchedwa pakamwa. Kugwiritsa ntchito makilogalamu osakwanira kuphatikizapo kutentha kwa chakudya kungachoke mu thupi lathu ndi njala yolimbitsa thupi.
Kuchita masewera olimbitsa thupi kungathandizenso kuchepetsa thupi. Ngati tikupereka makilogalamu okwanira kuti tigwiritse ntchito mlingo wathu wamagetsi (BMR) ndipo palibe chochita, izi zingakhale ndi zotsatira za thupi. Kugwira ntchito sikungathe kusungidwa popanda mafuta okwanira. Matenda athu sitingathe kutseka mphamvu zokwanira kuti tigwiritse ntchito minofu popanda mafuta okwanira.
Kulemera kwa thupi kungatithandizenso kuchepetsa thupi lathu. Tikataya mafuta thupi lathu limayesa poyesa kubwezeretsa thupi (homeostasis). Kuchepetsa mafuta a thupi ndi chinthu chabwino , koma osati mwamsanga mofulumira. Tikulimbikitsidwa kuti tipeze nthawi kuti thupi lathu likhale lochepetsetsa kuchepa kwa magetsi kapena mafuta. Kulemera kwa thupi limodzi kapena kupitirira mapaundi atatu pa sabata kumatetezedwa kuti tisawononge kuchepa kwa thupi lathu.
Kutaya thupi mofulumira kungakhudze thupi lathu. Thupi lathu limayesayesa kuti likhazikitsenso bwino ndipo limalepheretsa kuchepa kwa kuchepa kwa chithokomiro komanso kuchepetsa kusokonezeka kwa mitsempha. Timayankha mwa kuletsa makina owonjezereka komanso kuwonjezera zochita zolimbitsa thupi zoyembekeza kuti tipewe kulemera. Popanda kuzindikira izi, timasokoneza chithokomiro ndi mitsempha yotentha kwambiri.
Mahomoni opanikizika amatha kusintha thupi lathu. Pamene thupi liri ndi vuto la caloric lachilendo ndi zina zolimbitsa thupi, zimagwirizananso ndi kukula kwa cortisol ndi kuchepetsa testosterone. Kafukufuku wasonyeza mahomoniwa kuti achepetse kuchepetsa thupi ndi kuwononga mphamvu zathu zochepera.
Poyesera kuchepetsa mafuta a thupi, timakonda kuphatikiza njira zochepa zowonongeka zomwe zingayambitse kupweteka kwamadzimadzi. Thupi lathu lidzayankha pogwiritsa ntchito minofu kuti likhale ndi mphamvu komanso kugwiritsira ntchito malo ogulitsa mafuta. Paulendo wathu wolemetsa komanso mafuta abwino a thupi, amafuna kuti mukhale oyenera.
Tikufuna kuchepetsa mafuta ndipo thupi lathu limafuna kutsimikiza kuti tili ndi mphamvu zokwanira kuti tiziyenda bwino. Thupi limangokhalira kusintha kuti likhale ndi moyo ndipo lidzachita zomwe zimafunika kuti izi zitheke. Tikasintha chakudya chodya kapena masewera olimbitsa thupi, thupi lathu lidzasintha ndi kusintha kwake ndi momwe zimagwirira ntchito.
Mmene Kuwonongeka kwa Mitsempha Kumayambira
Kuika mafuta owonjezera kungatipangitse kukhala ndi nkhawa ndikufuna kutaya mwamsanga. Maganizo otsimikizika angathandize njira yogwiritsira ntchito njira zoyenera kuchepetsa mafuta a thupi. Cholinga chathu ndi kuperewera mwamsanga komanso osadandaula za ntchito yamagetsi.
Timayamba kuchepetsa kudya kwa caloric kudya theka la makilogalamu a chakudya chathu cha tsiku ndi tsiku. Monga munthu izi zingatanthauze m'malo mwa kudya makilogalamu 3,000 patsiku, tsopano mukukwera makilogalamu 1600. N'chimodzimodzinso ndi mayi amene amadya makilogalamu 2200 patsiku ndikumeta ndekha mpaka 1200 calories.
Pofuna kufuula mafuta mofulumira, ora la cardio pa tsiku ndilowonjezera pa pulogalamu yanu yowonongeka kale. Kumayambiriro kwa pulogalamuyi kunachititsa kuti kulemera kwakukulu kukhale kovuta komanso kuchititsanso chidwi kwambiri.
Njira zowonjezera zowonongeka zogwiritsidwa ntchito pamasabata otsatirawa zidalephera kupeza zofanana zomwe zimapindulitsa. Takulandirani kumayambiriro kwa khola lalikulu.
N'chifukwa Chiyani Izi Zikuchitika?
Mafuta ayima kukhetsa , kukula kwake sikuthamanga ndi kukhumudwa koyera kwabwera. Chifukwa chiyani izi zikuchitika?
Poyesera kuthetsa vutoli ngakhale njira zowonjezera zowonjezera zimagwiritsidwa ntchito. Chigamulochi chimapangidwa kuti adye zakudya zonse ndi kuchepetsa mafuta odya mafuta 25 magalamu patsiku (ndiwo ma mtedza awiri okha).
Thupi limayankha kusintha kumeneku posangotsala kulemera kwa mafuta nthawi ino. Kupitiliza kukhumudwitsidwa mu njira yatsopanoyo imatumiza ambiri kumalo ochita masewera olimbitsa thupi ndikuwonjezera nthawi yowonjezera ya cardio.
Masabata ena ochepa samasonyezeratu kanthu pa kutayika kwa mafuta ndipo thupi laleka kuyankha kuyesera kolemetsa kwathunthu.
Ndingathe Kukonza Zonongeka Zamagetsi?
Tikadasintha kagayidwe kathu kagayidwe kamene timayambitsa kupangika kwa kagayidwe kachakudya, tingathe kutengerapo masitepe kuti tibwererenso:
Kudzetsa thupi lathu kudzakhala kofunika kuti zitsitsimutseni. Ikani chakudya chochepa, yesetsani kuchita zochepa kwa masabata angapo. Kuyenda ndi kuphunzitsa kulemera kwa thupi kumalimbikitsidwa panthawiyi. Kukambirana ndi dokotala wanu komwe kumaphatikizapo kutopa kwa adrenal kungakhale kothandiza.
Mukangoyamba kumva bwino, mukhale ndi mphamvu zambiri komanso masewera olimbitsa thupi, pang'onopang'ono mubwerere ku njira zoyenera zolemetsa .
Zidzakhala zofunikira kulingalira za kutayika kwa mafuta monga njira ndikukhala woleza mtima ndi kupita patsogolo kwanu. Kutayika kwa mafuta sikuyenera kuthamanga ndipo kumakhala pafupi ndi 2lbs pa sabata monga cholinga chabwino.
Kutsika pang'ono kumachepetsa chiopsezo cha minofu ya atrophy (kuwononga) ndipo imalola thupi lanu kusintha pang'ono pang'onopang'ono kuti lisinthe.
Yambani mwa kupanga kusintha pang'ono kwa caloric yanu. Sungani zakudya m'zakudya zanu ndipo musawononge ma cardio. Pa kusintha kulikonse kapena kukupangitsani, thupi lanu lidzayankha ndi zochita zofanana ndi kusewera masewera a chess. Kudula makilogalamu sikuyenera kuphatikizidwa ndi cardio yowonjezera nthawi imodzi. Katemera wanu sungakhale bwenzi lanu akuchita mofulumira kwambiri. Thandizani thupi lanu kuti likhale lochepetsera ma calories osadetsa nkhawa kwambiri.
Zakudya zamadzimadzi zimathandizanso kuti kusungunuka kwa thupi kukupangidwe poyambitsa mahomoni otentha (leptin). Mawindo a leptin owonjezeka akuwonetsedwa kuti apititse patsogolo mphamvu zowonjezera mphamvu. Kuchepetsa ndi kuchotsa carbs kumachepetsa ma leptin ndi kuchepetsa ntchito yawo.
Kudya mafuta okwanira n'kofunikira kuti mahomoni agwire ntchito , makamaka testosterone. Testosterone imathandizira kuwonjezera mphamvu yathu yamagetsi ndi mphamvu yowotcha mafuta. Kuthetsa mafuta ku zakudya zathu kungayambitse thupi kutayika ndipo limasonyezedwa kuwonjezera malo ogulitsa mafuta.
Zigawo Zomwe Zili ndi Matenda a Metabolism
- Khazikani mtima pansi. Mmodzi wokhala oposa 2lbs ya kutayika kwa mafuta pa sabata.
- Ikani kusintha kamodzi pa nthawi ndi kulola thupi lanu kuti lisinthe.
- Zakudya zapakati ndi zofunika kuti thupi likhale lokwanira. Iwo akhoza kuchepetsedwa koma osachotsedwa.
- Kudyetsa mafuta ndi kofunikira kwa ma hormone ntchito (testosterone) ndi mafuta oyaka. Mafuta ochepa amtundu wa mafuta amachititsa kuti njala ikhale yovuta komanso amalimbikitsa ntchito yamagetsi.
- Ngati mutadula thupi kuti mutenge mpikisanowu , yesetsani kugwiritsa ntchito njira zomwezo kuti musabweretse kulemera kwabwino, koma musanyamule.
- Pitirizani kulemera kwabwino pa nyengo ya mpikisano ndipo chimodzimodzi ndikupita kwa anthu akuluakulu. Izi zidzapangitsa kuti thupi lanu liziyenda ngati ola.
- Chikumbutso chachiwiri chokhala woleza mtima. Kumbukirani thupi lanu likudziwa zomwe mukuchita.
Zotsatira:
> American Journal of Physiology, Zakudya za mafuta ochepa zimapanga magawo osakanikirana ndi kuchepetsa kutsekemera kwa mafuta ndi kutsekemera mafuta panthawi ya masewera olimbitsa thupi, Edward F. Coyle et al., 3/1/01
> Zomwe zimagwira ntchito ku Biology ndi Mankhwala, Zizindikiro za Mwezi Zomwe Zimapereka Mauthenga Othandiza Kumagwiritsa Ntchito Ubongo: Nthawi Yakale ndi Yautali Yothetsera Chakudya Chakudya ndi Mphamvu Kwambiri Homeostasis, Peter J. Havel, 12/01
> Journal of the International Society of Masewera Zakudya Zakudya, Kusintha kwa Mavitamini ku kulemera kwa thupi: zotsatira zake kwa wothamanga, Trexler et al., 2014