Phunzirani momwe mungatenthe mafuta owonjezera
Pankhani ya kuchepetsa thupi, kuchepetsa thupi kumathandiza kuti tipambane. Matupi athu amafunika kuchuluka kwa makilogalamu kuti agwire ntchito , koma apite kutali kwambiri ndipo mutenge kulemera. Ngati mumapita pansi kwambiri, mutha kuchepetsa kupititsa patsogolo mphamvu ya metabolism pamene thupi limapita ku njala .
Funso ndilo, kodi mungasinthe bwanji kagayidwe kabwino kake kake ndipo pali njira yowonjezera?
Metabolism Basics
Metabolism ndi gawo limodzi la mphamvu yanu yonse yogwiritsira ntchito mphamvu tsiku lililonse . Ndalama zonse zopangira mphamvu zimapangidwa ndi zigawo zosiyanasiyana, kuphatikizapo:
- 60% - Mlingo wa Metabolic Rate kapena BMR
- 30% - Kuchita masewero olimbitsa thupi ndi zochitika
- 5-10% - Mpweya wotentha wa chakudya , womwe umatanthawuza momwe thupi lanu limawotcha mafuta kuti azidya chakudya
Mukuyang'ana mbali izi, kodi mungathe kuona malo ena omwe mungakulitse mthupi lanu? M'munsimu muli malingaliro a momwe mungachitire zomwezo.
Mmene Mungayankhire Matenda Anu
- Idyani chakudya cham'mawa - Mukadzuka m'mawa, simunadye nthawi yayitali. Kudya chakudya ichi kumatanthawuza kuti muyambe tsiku lanu ndi thupi lomwe liri losauka kale.
- Idyani monga mwa ntchito zanu - Ngati mumagwiritsa ntchito masewera anu ambiri patsiku, pangani chakudya chamadzulo ndi chamadzulo chakudya chanu chachikulu kuti mukhale ndi mphamvu zokwanira kuti zonse zitheke.
- Pewani kudumpha zakudya - Kumbukirani, gawo limodzi la metabolism equation ndi zotsatira zamtundu wa chakudya. Kudya mobwerezabwereza tsiku lonse kungathe kupitirizabe kusunga shuga wanu m'magazi. Mukakhala ndi njala yambiri, mukhoza kudya kwambiri chifukwa cha njala.
- Pewani kudya popanda kuchita masewero olimbitsa thupi - Kudya zakudya kungakhale njira yoyamba yochepetsera thupi , koma kudya popanda kuchita masewera olimbitsa thupi kungathe kuchepetsa thupi lanu. Malinga ndi kafukufuku wofalitsidwa ku British Journal of Nutrition , kuchepetsa chakudya kumatha kuchepetsa mphamvu ya metabolism ndi 20%. Nthano imodzi ndi yakuti pamene timadya, timataya minofu komanso mafuta. Chifukwa minofu imakhala yogwira ntchito kwambiri , kutaya minofu yamtengo wapatali ikhoza kuchepetsa kuchepetsa thupi ndikupangitsa kulemera . Ndipotu, ichi ndi chifukwa chimodzi chokha chosiya kudya nthawi zonse ndikuganizira kwambiri za momwe mungadye wathanzi .
- Kodi cardio yanu - Cardio ndi yofunika kuti muthe kusokoneza mphamvu yanu ya metabolism. Mu kafukufuku wina wofalitsidwa mu International Journal of Sport Nutrition ndi Exercise Metabolism , gulu la abambo ndi amai linkachita masiku 3-5 pa sabata kwa mphindi 20-45 pa gawo, ndikugwira ntchito mopitirira malire . Kumapeto kwa phunziro la sabata la 16, amayiwo adakula kwambiri kagayidwe kake ka madzi oposa makilogalamu 129, pamene amunawo adakwera makilomita pafupifupi 174. Phunzirani zambiri za kuyamba ndi cardio .
- Kwezani zolemera - Nthawi zambiri timadalira cardio kuti tipewe kulemera koma kuphunzitsidwa mphamvu ndikofunikira. Kumbukirani, minofu imakhala yogwira ntchito kwambiri kuposa mafuta, kotero pamene mumakhala ndi zambiri, zimapangitsa kuti thupi lanu likhale lamphamvu kwambiri. Ndipotu, kafukufuku wina wofalitsidwa mu Journal of Applied Physiology anapeza kuti amuna ndi akazi achikulire anawonjezera mphamvu yawo yamagetsi ndi makilogalamu pafupifupi 100 pambuyo pa miyezi 6 yophunzitsa mphamvu. Gwirizanitsani izo ndi cardio yanu, ndipo inu mukhoza kutentha makilomita 200-300 pa tsiku popanda kusintha china chirichonse. Phunzirani zambiri za kuyamba ndi mphamvu zamaphunziro .
Nkhani yabwino mu zonsezi ndikuti mukhoza kusintha thupi lanu. Ngakhale kusintha kwakukulu - kuyenda tsiku ndi tsiku, kutuluka pa desiki nthawi zambiri, kudya nthawi zonse, ndi kukhazikitsa pulogalamu yosavuta - kungapangitse kusiyana.
Ndipotu, n'zoonekeratu kuti kudya, njira yotchuka kwambiri yochepetsera thupi, kungakhale yoipitsitsa kwambiri. Izi zikutanthauza kuti simukusowa tsiku lina kumverera kuti mulibe chakudya kapena kuletsa zakudya. Mudzipulumutse nokha ku msampha wa zakudya ndipo mukhoza kungoyamba kulemera .
Zotsatira:
> Hunter, GR, Wetzstein CJ, Fields DA, ndi al. Kukaniza maphunziro kumaphatikizapo ndalama zonse zomwe zimagwiritsidwa ntchito pogwiritsa ntchito mphamvu komanso ntchito zowonongeka kwa akulu akulu. J Appl Physiol. 2000 Sep; 89 (3): 977-84.
Kravitz, L. Metabolism Kupanga-Kuposa: Zoona Kapena Zopeka? . IDEA Fitness Journal, Volume 8, Number 6.
Potteiger, JA, Kirk EP, Jacobsen DJ, et al. Kusintha kwa kupuma kwa mlingo wamadzimadzi ndi gawo lazitsulo pambuyo pa miyezi 16 yochita masewera olimbitsa thupi ku anthu olemera kwambiri. Int J Sport Nutr Exerc Metab. 2008 Feb; 18 (1): 79-95. , 18, 79-95.