Uyazi ukuthi mangaki amakholori angaphezulu ongawashisa ngezinguquko ezilula endleleni yakho yokuphila? Kuvela ukuthi akudingeki ukuba uye ejimini ukuze ushise amakholori amaningi futhi ulahlekelwe isisindo. Izinto ezincane ozenzayo phakathi nosuku zenza umehluko omkhulu emetabolism yakho. Sebenzisa lezi zeluleko ukuze ushintshe isimiso sakho sezinsuku zonke, uthuthukise ikhalori yakho, futhi ulahlekelwe isisindo ngaphandle kokuzivocavoca.
Sebenzisa i-NEAT ukuze ukhishwe ama-Calories amaningi
Uma ufuna ukushisa ama-khalori amaningi usuku lonke, ochwepheshe bazokutshela ukuthi ukwandise i-NEAT yakho noma umsebenzi ongasebenzi wokuzivocavoca we-thermogenesis . Leli gama elihle kakhulu kulo lonke ukunyakaza owenzayo okungenamandla okubizwa ngokuthi ukuqeqeshwa. Ngokusho kwabacwaningi eMayo Clinic, i-NEAT ingadlala indima enkulu uma ulahlekelwa noma uthola isisindo noma cha. Futhi kungathinta ingozi yakho yokukhuluphala.
Ngakho-ke, mangaki amakholori angaba neAT yakho? Ihlukahluka, kodwa inombolo ingabonakala. Ngokomunye ucwaningo, ngoba izinga lomsebenzi wonke umuntu lihlukile, ama-calories ayashiswa esuka ku-NEAT angahluka kusuka kumuntu kuya komuntu ngamakhilomitha angu-2 000 ngosuku.
Ngakho-ke usebenzise kanjani le nzuzo ekhulayo? Qala ngalezi zinguquko ezincane noma udale ubuciko bese uzama eminye imibono yakho.
Ihhovisi
Ukuba nomsebenzi ohlala phansi akuyona imbangela eqondile yokukhuluphala, kodwa ukuhlala isikhathi eside kungase kube imbangela yokuthola isisindo kwabanye abantu.
I-American Heart Association ibike ukuthi "abantu abakhuluphele kubonakala sengathi babonisa ukuthambekela kwangokwemvelo ukuhlala amahora angu-2.5 ngosuku kunabalingani abahlala besondelene." Abacwaningi bacabange ukuthi uma abantu abakhuluphele bekwazi ukuthola imikhuba ye-NEAT yabalingani babo abanobuchopho, bangashisa ama-khalori angu-350 ngosuku.
Uma unomsebenzi wedesksi, vuka uphinde uhambise okungenani imizuzu engu-15 njalo ngehora. Thatha uhambo oluya endlini yokudlela, uye emanzini epholile, ugijimise i-errand, uthathe izitebhisi esikhundleni se-elevator noma wenze ukufaka kwakho kokuma esikhundleni sokuhlala esikhundleni. Thatha abambalwa abasebenzisana nabo bese wenza ukwandisa i-NEAT ingxenye yenqubo enempilo yehhovisi. Ama-dieters amaningi alahlekelwa isisindo emsebenzini nalezi zindlela ezilula kodwa eziphumelelayo.
Ukuphumula
Mangaki amahora ozowachitha phambi kwethelevishini namhlanje? Ungashisa amakholori engeziwe ngokwengezela nje umsebenzi othile wokukhanya ngesikhathi sakho sokubukwa kwe-TV nokuphumula. Faka impahla yokuhlanza, ifenisha yothuli noma ulahle phansi ngenkathi ubheka ithelevishini. Ungenza ngisho nokuzivocavoca okugcwele embhedeni wakho ukuze ushise ama-calories angu-300 ! Akuyona nje kuphela umsebenzi oyokwenyusa imali yakho ye-caloric, kodwa uzodla kancane phambi kwethelevishini uma izandla zakho zimatasa.
Ungakwazi ngisho nokushisa ukhalori phakathi kweminye imisebenzi yokuzilibazisa. Uma uthanda ukukhuluma efonini, hambahamba phakathi nengxoxo yakho esikhundleni sokuhlala phansi. Futhi zama ukunciphisa isikhathi sekhompiyutha ehlobene nezokuzijabulisa kuze kube yiminithi emaminithi angu-15.
Hang With the Kids
Ukufundisa izingane zakho ukwandisa umsebenzi wabo wansuku zonke kungabalondoloza ekuzuzeni isisindo esikhathini esizayo.
Futhi kuyokusiza nawe, futhi! Uma ufuna ukunciphisa ngaphandle kokuzivocavoca, thola izindlela zokwandisa isikhathi sakho sokuhamba emini. Hamba izingane esikoleni noma esiteshini sebhasi. Uma uwashayela, khetha indawo yokupaka ngemuva kwenkatho bese usebenzisa lezo zinyathelo ezengeziwe ukuze uxoxe nabo ngosuku lwabo. Futhi bazali, uma ulingeka ukuba uhlasele izingane zakho ukuze zifake, ungase uthande ukucabanga kabili. Ngokusho kocwaningo olwanyatheliswa kuyi- Journal of Clinical Nutrition , ukufiphaza kuyindlela ejwayelekile ye-NEAT futhi kungasiza ekwenzeni umzimba okunempilo.
Imisebenzi Yansuku zonke
Imisebenzi yasekhaya ingashisa amakholori angamakhulu ambalwa ngehora.
Inombolo yangempela incike ngobukhulu bakho nobulili. Isibonelo, owesifazane omncane oshisa amakholori angu-160 ngehora enza imisebenzi elinganisiwe ngenkathi indoda enkulu ingashisa kakhulu. Kodwa ubani owayengacabanga ukuthi ukuchitha phansi kwakho kungabangela ukulahlekelwa isisindo? Thatha umshini bese wenza umsebenzi wokuqeda ukuhlanza indlu ukuze ushise amakholori futhi uhlaziye ngesikhathi esifanayo. Lapho ukuhlanzwa kwenziwa, kunemisebenzi njalo yenhlangano engakusiza ukuthuthukisa ibhalansi yakho yamandla . Hlela ikhamera yakho, vula amabhokisi noma uhlanze igaraji ukuze ukwandise i-NEAT yakho.
Imicimbi yomphakathi
Zingaki izikhathi ozifakile ephathini ekhaya lomngane futhi uskena ekamelweni indawo enhle ukuhlala kuyo? Ngesikhathi esilandelayo lapho uya emcimbini, shiya amakholori engeziwe ngokuba nomphakathi. Khetha ukuma noma ukujikeleza ekamelweni bese ukhuluma nabantu abaningi beqembu ngangokunokwenzeka. Ukunikela ukusiza ekhishini, ukuvakashela insimu noma ukubingelela izivakashi emnyango ukuze uhlale usebenza. Uzoba impilo yeqembu futhi ukwandise i-NEAT yakho ngesikhathi esifanayo.
Uma ungaqiniseki ukuthi i-NEAT ingenza kanjani umehluko, sebenzisa umlenze womsebenzi ukulandelela ukunyakaza kwakho kwansuku zonke. Lawa mathuluzi anganikeza ukulinganisela okujwayelekile kwamakhalori akho wansuku zonke ashisa kokubili endaweni yokuzivocavoca nasekhaya lakho noma endaweni yokusebenzela.
Imithombo:
Frey, M. (2011) Ingxoxo noHanna Curlee, umgijimi, I-Biggest Loser, isizini 11.
Levine JA. "Ukungenzi umsebenzi wokuzivocavoca thermogenesis (NEAT)." I-Best Pract Res Clin Endocrinol Metab. 2002 Dec; 16 (4): 679-702.
UJames A Levine, uSara J Schleusner noMichael D Jensen. "Ukusetshenziswa kwamandla okusebenza okungenzi lutho." I-American Journal of Nutrition Clinic. I-Vol. 72, No. 6, 1451-1454, ngoDisemba 2000.
UJames A. Levine, uMark W. Vander Weg, uJames O. Hill, uRobert C. Klesges. "I-Thermogenesis Yezenzo Zokuzivocavoca." I-arteriosclerosis, i-thrombosis, ne-Vascular Biology January 18, 2006.