Ukuqeqesha Amandla Okusebenzisa I-Metabolism Yakho
I-Metabolism-yini efika engqondweni uma uzwa lelo gama? Uma kungukukhungatheka nokukhathazeka, sekuyisikhathi sokucabanga ngomzimba wakho wesimiso ngendlela entsha. Susa konke ukuxhumeka ngokomzwelo egameni bese ubukeka nje ekusetshenzisweni kwemithi ukuthi kuyini-isayensi.
Iyini iMetabolism?
I-metabolism yindlela yokwelapha, njenge-photosynthesis noma ukugaya. Uma uqala ngalelo qiniso, kungase kube lula ukuqonda futhi wamukele ukuthi ungenza okuthile mayelana nokusebenzisa kwakho "okusheshayo" kwemetabolism .
Ngokuqonda ukuthi imisipha idlala kanjani indima, ungafunda ukuthi ungathuthukisa kanjani umzimba wakho futhi wenze ushintsho lungcono.
Ngokusho nje, ukugaya umzimba kungumuthi wamakhemikhali oguqula ukudla odla kuwo amandla owashisayo emini. Ama-calories ayinhlangano yamandla. Uma ushisa amakholori amaningi kunokuba uyidle, uzolahlekelwa isisindo. Nakuba lokhu kuyiqiniso ngempela, kunzima kakhulu kunalokho.
Akukhona nje ukuhamba okushisa ama-khalori. Ngaphezu kwama-khalori oshisayo uma ugijima, uhamba ngebhayisikili futhi ugijimela, nawe unayo "ukuphumula izinga lokunciphisa umzimba." Lokhu kukhishwa kwekhalori lapho uhlala kumadesksi akho futhi usebenza, bukela ithelevishini kusuka eseceleni, kanti ngenkathi wena ukulala, ngisho nalapho uphumule, umzimba wakho udinga amandla kuwo wonke umsebenzi wakho ofihliwe, njengokuphefumula, ukujikeleza igazi, ukugcina izinga lokushisa komzimba, ukulungisa amazinga e-hormone, nokukhula nokulungisa amangqamuzana. NgokweMayo Clinic, kuneziningana izinto ezingathinta umzimba wakho:
- Ubuningi bomzimba nokwakheka: Uma ulinganisela ngaphezulu noma unesisindo esikhulu somzimba, uzoshisa amakholori amaningi, ngisho nokuphumula. Abantu abalinganisa kakhulu banamathuba amaningi okuba nesilinganiso se-metabolic esheshayo-hhayi esincane-ngoba ingxenye yesisindo esingeqile imisipha yomzimba.
- Ubulili: Uma ungumuntu, cishe unomzimba omncane ongaphansi komzimba futhi unesisindo esiningi kunowesifazane oneminyaka efanayo, ngakho ushisa amakholori amaningi.
- Ubudala: Njengoba usukhulile, ukukhululeka kwe-muscle yakho kwehla, okunciphisa izinga lapho ushisa khona amakholori.
Ingabe uzwa isihloko? Uma ubuhlungu obuningi, ama-calories amaningi umzimba wakho uvutha usuku lonke. Isisindo sishisa ama-calories amaningi kunamafutha amaningi kunamafutha. Ngakho-ke umsizi obuningi, unama-calories angaphezulu-noma ngabe uhlala kahle.
Ngeshwa, ngemuva kweminyaka yobudala engama-35, uqala ukulahlekelwa yi-pounds isigamu semisipha ngonyaka uma ungayifaki esikhundleni salo. Izindaba ezinhle kukhona into ongayenza ngayo- ukuqeqeshwa kwamandla .
Ukuqeqesha Amandla Ukuthuthukisa Ukusetshenziswa Kwakho Kwemetabolism
Ukwengeza imisipha emzimbeni wakho kuzokusiza ukukhulisa umzimba wakho nokugcina ulungele. Ngaphezu kwalokho, i-Centers for Disease Control (i-CDC) ihlunga ezinye izinzuzo eziningi ezibonwa kubantu abaqinisa ukuqeqeshwa njalo njengokunciphisa izimpawu zesifo samathambo, isifo sikashukela, ukuphefumula ngokweqile, ukukhuluphala, ubuhlungu emuva, nokucindezeleka
Manje ukuthi uyazi ukubaluleka kokuqeqeshwa kwamandla, uqala kuphi? Ingabe kufanele uhambe endaweni yokuzivocavoca futhi uzungezwe ngokugabisa amadoda ephakamisa ama-barbell amakhulu? Izindaba ezinhle ukuthi ukuphakamisa izisindo kungenye yezindlela eziningi ongaqinisa ngazo ukuqeqesha. Bheka ezinye ezimbalwa.
- I-Dumbbells noma i-Barbells: Imishini yamandla esetshenziswa kakhulu, ama-dumbbell noma ama-barbells afika kuwo wonke ubukhulu kusukela ekukhanyeni kuya enzima kakhulu. Lokhu kwenza ukuba kulungele wonke amazinga okuzivocavoca. Simply go light njengoba ubona kufanelekile. Kuwukuhlakanipha ukuqasha umqeqeshi (ngisho neseshini eyodwa kuphela) ukukhombisa ifomu elifanele futhi uqale. Uma lokho akuyona inketho, kunezinhlelo zokusebenza ze-intanethi nezinhlelo zokusebenza ezingakufundisa lokho okudingeka ukwazi.
- I-bodyweight : Uma uqeqesho olusha kumandla, umzimba we-bodyweight uyindlela yokuhamba. Ukusebenzisa isisindo somzimba wakho we-push-ups, amaphaphu, ama-squats, noma ukudonsa akudingi imishini kodwa uzokunika ukusebenza okuhle.
- Ama-Machines : Imishini yamandla e-gym noma kumaqembu wesitayela wesifunda ingaba ngaphezulu komsebenzisi kunobungqingili uma uqeqesho olusha. Imishini eminingi ineziyalezo nezithombe ngqo ngaphambili, okwenza kube lula ukuqonda ukuthi yini okufanele uyenze. Amakhamera nawo aphephile kakhulu anikezwa uhlobo lwawo oluhle .
- Isigaba samandla : Uma ungumuntu wezempilo, zama ekilasini elibandakanya ukuqeqeshwa kwamandla. Ukuthola imfundo evela kumfundisi oqeqeshiwe kuyindlela enhle yokufunda izinyathelo eziningana ezihlukahlukene zezingxenye zomzimba. Ngaphezu kwalokho, ukuhlelwa kweqembu kungaba mnandi ngempela.
- I-DVD, i-Online, noma i-App Workouts : Thola ukuqeqeshwa kwakho ekuthuthukisweni kwekhaya lakho. Amavidiyo akuvumela ukuba ulandele njengoba uthisha ehamba nawe ngendlela ejwayelekile, ahlinzeke ngemfundo kuphela kodwa inkampani enobungane nesisusa. Kukhona izinsizakalo zokusakaza kokusebenza oku-intanethi nezinhlelo zokusebenza ezikuvumela ukuba usebenze ngothisha wakho wokuzivocavoca ozithandayo kusuka kunoma yisiphi isikhathi.
Izwi elivela
Ngezo zonke lezo zindlela, ukuqeqeshwa okuhle kuyisinyathelo nje. Thatha leso sinyathelo namhlanje futhi uqale ukuvuselela imetabolism yakho emuva manje.
> Imithombo:
> Izinkombandlela zoMsebenzi we-Physical Physical 2008. UMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu. https://health.gov/paguidelines/guidelines/.
> I-Metabolism nokulahlekelwa kwesisindo: Indlela Oshisa ngayo ama-Calories. I-Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508.
> Izinzuzo zomsebenzi womzimba. Amasevisi Okulawula Nokuvimbela Izifo. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm.