Thola RMR Yakho Ngamathuluzi E-inthanethi
Ukuphumula izinga lokunciphisa umzimba (elibizwa ngokuthi i-RMR) yisilinganiso lapho umzimba wakho ushisa khona amandla lapho uphumule ngokugcwele. Ungakwazi ukubala ukuphumula kwakho kokunciphisa umzimba ukuze ubone ukuthi mangaki ama-khalori umzimba wakho udinga ukwenza imisebenzi eyisisekelo njengokuphefumula nokusabalalisa. I-RMR yakho noma ukuphumula izinga lokunciphisa umzimba liyingxenye yesamba sakho sezindleko zamandla nsukuzonke (TDEE) noma inani lamakholori oshisayo ngosuku ngalunye .
Kuyini Ukusetshenziswa Kwemetabolism NeMetabolic Rate?
Sivame ukukhuluma nge-metabolism njengokungathi kuyindlela eyodwa emzimbeni wakho. Kodwa akunjalo. I-metabolism-kuhlanganise nokuphumula komzimba-yinkambo yemisebenzi eyenzeka ngaso sonke isikhathi. Izinga lapho lezo zenzo zenzeka khona yizinga lakho lokunciphisa umzimba.
Umzimba wakho uguqula ukudla okudla kuwo amandla ukuze uphethile zombili izinto eziyisisekelo nezinkimbinkimbi ezifana nokuphefumula noma ukuhamba. Le nqubo ibizwa ngokuthi i- metabolism . Yonke inqubo ye-metabolic iyinhlanganisela yezenzo zamakhemikhali ezigcina umzimba wakho uphile futhi unempilo.
Ngakho umzimba usebenza kanjani? Zonke ukudla ozidlayo ziqukethe izakhi. Umzimba wakho uthatha izakhi futhi uziguqula zibe amayunithi okushisa-noma ama-khalori. Amandla- amakhelori- anikezwa ukudla angasetshenziswa ngokushesha noma agcinwe ukuze umzimba wakho usebenzise kamuva. Amakholori angeziwe ngokuvamile agcinwa njengamafutha.
Kuyini Ukuphumula I-Metabolic Rate?
Ukuphumula umzimba ngokwemvelo amandla okudinga umzimba wakho ukwenza imisebenzi eyisisekelo uma umzimba wakho uphumule.
Lemisebenzi ebalulekile ifaka izinto ezifana nokuphefumula, ukujikeleza igazi noma imisebenzi eyisisekelo yobuchopho. Ukuphumula umzimba ngokwezinye izikhathi kuthiwa nge- basal metabolism . I- basal yakho ye- basallic rate (BMR) yinani eliphelele lamakholori umzimba wakho uvutha ekuphumuleni. Ungakwazi ukubala isilinganiso sakho sokuphumula semethamo ukuze uthole inombolo yakho siqu.
Ukuphumula komuntu wonke noma i- BMR kuhlukile. Izingosi ezithinta ukuphumula kwakho kokunciphisa umzimba zifaka isisindo sakho, ubulili, ubudala kanye nokubunjwa komzimba. Isibonelo, omunye umuntu omkhulu kakhulu nomsizi udinga amandla amaningi (amakhalori amaningi) ukuze alondoloze umzimba wakhe ekuphumuleni kunomuntu omncane kakhulu.
Yiziphi Ezinye Izinto Ezithinta I-Metabolism?
Ngaphezu kokuphumula komzimba wakho, kunezinye izici eziningana ezithinta inani eliphelele lamakholori owashisa usuku ngalunye.
- Sisebenzisa amandla ukuhlafuna nokugaya ukudla . Abacwaningi bathi lokhu kuyimpikiswano ye - thermic yokudla (TEF) . Yakha ingxenye encane kakhulu yezidingo zakho zamandla eziphelele.
- Ungashisa futhi ama-khalori amaningi ngokuzivocavoca . Isibonelo, ungase ukhulise imetabolism yakho ngokuhamba kwansuku zonke noma ukuzivocavoca okukhulu ekuzivocavoca.
- Ukungahambisani nokuzivocavoca kudinga amandla amaningi. Abacwaningi basebenzisa igama elithi "ukungenzi umsebenzi wokuzivocavoca umzimba we-thermogenesis (NEAT)" ukuchaza wonke ama-khalori owashisayo okwenza ukunyakaza okuyisisekelo usuku lonke njengokuthwala ukudla, ukuhamba edeskini yakho emsebenzini, noma ukupheka ukudla.
Ngingayishintsha Kanjani I-Metabolism Yami Ukunciphisa Isisindo?
Ukuze ulahlekelwe isisindo ngokuphumelelayo, kufanele wazi ukuthi ukuphumula kwesilinganiso semethamo kanye nenani lamakholori oshisayo usuku ngalunye (kufaka phakathi ukuzivocavoca kanye ne-NEAT).
Kunezindlela ezahlukene zokunquma lezo zinombolo, kodwa akekho isayensi eqondile. Amanye ama-gyms noma izikhungo zezokwelapha inikeza ngamasevisi okuhlola okunomsoco okungaba okunembile kakhulu .
Khumbula ukuthi inombolo oyitholayo uma usebenzisa ukubala izinga lakho lokuphumula lokunciphisa umane nje ukulinganisa. Ngisho noma uya endaweni yokuzivocavoca noma ebhokisini, inombolo oyitholayo ayilona ngqo. Kuyinto nje ukuqagela okungcono kakhulu inani lamakholori ukuthi umzimba wakho uzoshisa. Lokhu kuyasiza ukwazi ukuthi uzama ukuthola noma ukulahlekelwa isisindo. Olunye ukuzama njalo kudingekile ukuze uthole ama-calories akho (ekudleni kokudla) ukulinganisela nekhalori ngaphandle (imetabolism) ukuze ufinyelele umgomo wakho oyifunayo.
Uma unezibalo ezihlakaniphile zokuthi zingaki ama-khalori owashisa usuku ngalunye, ungashintsha ukudla kwakho kwansuku zonke noma ushintshe izinga lakho lomsebenzi wansuku zonke ukuze udale ukungasebenzi kwamandla . Ngezinye izikhathi ochwepheshe bezindleko zokulahlekelwa ukubiza kuthiwa yikuhluleka kwekhalori.
Uma unganiki umzimba wakho amandla okuwudinga, ushisa amandla agciniwe (amafutha agciniwe) esikhundleni sotshani. Umphumela wukuthi ulahlekelwa isisindo futhi unciphise. Ukulahleka kwekhalori yamasonto cishe angu-3500 kuzoholela ekulimeni kwesisindo esisodwa sokulahlekelwa isisindo.