Amathiphu Wokuthola Ukusebenza Kwakho Ukulinganisela Kulungile
Amafutha okushisa ayisihluthulelo sokulahlekelwa isisindo, ukubunjwa komzimba, nokuthuthukiswa kwezempilo noma ukusebenza kwezemidlalo. Kungakhathaliseki ukuthi ukusika i-waistline, ukululaza ukuphatha okuthandayo noma ukulahlekelwa i-cellulite, sonke siyazi ukuthi kufanele sikwenze kodwa singavamile ukwenza kahle.
Isixazululo sincike kakhulu ekuqondeni kwethu umzimba wezinto zomuntu kanye nalokho okudingekayo ukuze sifinyelele leyo "ndawo enhle" lapho sishisa khona amafutha amaningi kunokuba sidle.
Kungani Ukudliwayo Akusebenzi
Konke mayelana namandla ku-energy nokuphuma kwamandla. Umzimba uwuhlelo lapho amafutha eyingxenye. Udinga ukusebenza ngaphakathi kuleso simiso ukuqonda indima amafutha adlalayo nokuthi kungani ingase iqoqe ngokweqile.
Umzimba uvame ukushisa amafutha kanye nengxube ye- carbohydrate , ngendlela ye-glucose, ukuze uphethiloli. Izinga lapho lezi zithasiselo zishiswa zisekelwe ngokuyinhloko emisebenzini yakho yomzimba kanye nenani lamafutha nama-carbohydrates oyidlayo. Uma uphumule, umzimba uzolondoloza lawa mafutha ukuze kusetshenziswe esikhathini esizayo. Uma usukhuthele, umzimba uzophendukela kulezi zinqolobane ukuze uphethiloli.
Inkinga ivela uma uthatha amandla amaningi ngokusebenzisa ukudla kunokuba usebenzise umzimba. Ngokuvamile esikhathini esifushane, amafutha ne-glucose angakwazi ukuqoqa kuze kube yilapho ungeyitholi isisindo kuphela kodwa uqale ukuthuthukisa ukungahambisani kwe-glucose.
Uma lokhu kwenzeka, abantu bazovame ukwenza iphutha lokukhipha wonke ama-carbohydrate nawo wonke amafutha, becabanga ukuthi umzimba uzoshisa ezigciniwe zodwa.
Inkinga ngalokhu ukuthi, ngokuzilamba, umzimba wakho uzoqala ukwehla izicubu zawo ukuze kugcinwe uhlelo. Lokhu kusho ukuthi noma nini lapho kusetshenziswa khona i-glucose reserves, umzimba uzoqala ukwehlisa amaprotheni emisipha ukuze ukhiqize ama-molecule omusha we-glucose ukuqhubeka uhamba.
Empeleni, umzimba uzozidla ngokwawo. Futhi, ngenkathi ukulahleka okunamafutha kuyotholakala, kuyokwenziwa ikakhulukazi ekulahlekelweni kokulahlekelwa kwesisindo esisindayo.
Kuwukuhlanganiswa kokudla okulinganiselayo kanye nokuzivocavoca ongashisa lezo zinqolobane ezinamafutha ngenkathi uhlinzeka imisipha yakho amaprotheni adingekayo ukuze ahlale eqinile.
Ukuthola indawo yakho yokushisa yamafutha
Uma ushaya ukudla okunembile (okuhlanganisa amaprotheni anempilo kanye nenani elifanele lamafutha ne-carbs), kuzodingeka uhlele uhlelo lokuzivocavoca ngobukhulu obufanele kanye nesikhathi sokuthola indawo ekahle yokushisa amafutha .
Indawo yokushisa amafutha ingahluka kumuntu nomuntu. Ngokuvamile, lisho ukuhamba kancane isikhathi eside (90 amaminithi noma ngaphezulu). Kodwa lokhu akunjalo ngaso sonke isikhathi.
Ngisho ngesivinini esisheshayo, uzoshisa amanye amafutha, kungakhathaliseki ukuthi ungaphansi kweglucose. Lokhu kungase kube kufanele uma ungumuntu ogijimayo onesizini odingayo ukuchitha amakhilogremu ambalwa. Uma, ngakolunye uhlangothi, ungaphansi futhi unesisindo esikhulu sokulahlekelwa, indawo yakho evuthayo yokushisa amafutha yayiyobandakanya indlela encane futhi eqinile.
Ukufanekisa umehluko:
- Ukuhamba ngesiteji samaminithi angu-30 kudla okungu-180 okuphelele kuwo wonke amafutha angu-108 (i-glucose engamaphesenti angu-40 namafutha angu-60%).
- Ukugijimela esitokisini samaminithi angu-30 kushisa amakholori angu-400 amafutha angu-120 (ama-60% weglucose namafutha angu-40%).
Kungani Ukugqoka Ukuqeqesha Kuyadingeka Ukushisa Amafutha
Kukhona enye i-maxim okumelwe uyikhumbule lapho uzama ukunciphisa amasentimitha angaphezulu : imisipha eminingi ishisa amafutha amaningi. Lokhu kusho ukuthi, uma ukwazi ukuzuza kahle ukudla kwamaprotheni futhi usebenzise umzamo ofanele wokwakha imisipha, konke okusele ngempela ukushisa i-glucose namafutha.
Lokhu kuzodinga ukuthi uhlanganise izivivinyo ezakha imisipha kunokuba nje uzikhukhumeze. Ngenkathi izinyathelo zezinyathelo nokuphambuka ziyizindlela ezinhle zokushisa amafutha, azikwazi ukuzenza ngempumelelo ngokwabo, ikakhulukazi ezungeze okhalweni, i-trunk, nomzimba ophezulu.
Ngenxa yalokhu, kuzodingeka uhlanganise ukuvuthwa kwe- cardio ngenhlelo yokuqeqesha isisindo .
Kungani? Ngoba ukuphakamisa izisindo kukuhambisa ngokushesha endaweni ephakeme kakhulu, kungakhathaliseki ukuthi i-short bursts. Ngenkathi usebenza kumshini wokuhamba ngezinyawo, umjikelezo, noma umshini wokurhola ungashisa ama-khalori amaningi, uma umgomo wakho ukushisa amafutha, udinga ukulungisa isilinganiso sakho se-muscle fat.
Lokhu kusho ukuthi udinga ukwakha imisipha eminingi ngokuphathelene namafutha omzimba wakho. Uma ungenjalo, ungase ulahlekelwe isisindo kodwa ungaphumeleli ukufeza ithoni edingekayo ukuze ulungise isisindo, izinqulu, izintamo, amathanga, imilenze nomzimba ophezulu.
Isingatha phezulu
Indlela esebenzayo yamafutha ashisa (okungafani nokuchitha amakhilogremu ambalwa) incike ezintweni ezintathu eziyisisekelo, kungakhathaliseki ukuthi ukhona omusha ekuqeqeshweni noma kumdlali onolwazi:
- Ukwandisa imisipha ngokuqeqeshwa kwesisindo. Imisipha eyengeziwe ishisa amandla amaningi kokubili phakathi nomsebenzi (isilinganiso esisebenzayo se-metabolic) nokuphumula (ukuphumula kwesilinganiso semethamo). I-Cardio yedwa ngokuvamile ayikwazi ukufeza lokhu, futhi ukudla ngokuqinisekile ngeke kwenzeke.
- Phakamisa izisindo ezinzima kakhulu. Lokhu kusho ukuthola izisindo ezikuvumela ukuba uqedele ukuphindaphinda kwabayisishiyagalolunye kuya kwezingu-12 ngomzamo okwanele wokuba inselelo kodwa hhayi kakhulu ukuthi ulahlekelwe ifomu. Uma ukwazi ukulawula ukuphindaphinda kuka-15 kuya kwezingu-20, ngeke ukwazi ukwakha imisipha futhi kungcono ukukhonza ukwenza i-cardio nje.
- Hlanganisa i-cardio ephakeme kakhulu. Ukuzivocavoca kakhulu , ngisho noma kuqubuzana okuncane, kungasiza ekuvuseleleni ngokushesha umzimba, ikakhulukazi ekuqaleni komsebenzi. Kodwa ungadluli. Gcina amandla ngaphakathi kwesilinganiso senhliziyo esinconywayo esinconywayo, futhi ukhumbule ukuthi ukushisa kwamafutha kudinga isilinganiso esifanele sokuqina nesikhathi.