Ingabe ingumzimba wakho we-metabolism? Nasi isixhumanisi phakathi kwe-metabolism nesisindo somzimba.
Lapho abantu bekhuluma ngokuchitha amaphilisi, bangase baxoxe nge-metabolism nesisindo. Ushisa ama-calorie ngokuhlukile kunomuntu ohlezi eceleni kwakho, futhi umzimba we-metabolism uyingxenye yesizathu sokuthi kungani.
Sithola Kanjani Isisindo? Silahlekisa Kanjani Isisindo?
Ukulinganisela kwamandla kuyinkimbinkimbi eyinkimbinkimbi eyenziwe ngezici eziningi. Kungakhathaliseki ukuthi sithola, silahlekelwa noma silondoloze isisindo somzimba ngokuyinhloko sincike ezintweni ezintathu:
- inani lamakholori esiwadingayo ukuze silondoloze impilo (umzimba wethu)
- inani lamakholori esiwashisayo ngomsebenzi
- inani lamakholori esiwadlayo
Iyini iMetabolism? I-Metabolism ne-Weight ihlangene kanjani?
I-metabolism ichaza izinqubo zomzimba nezamakhemikhali ezenzeka ngokwemvelo emzimbeni wethu ukuze ziqhubeke nokuphila. Le nqubo inikeza amandla esiwadingayo ukuze kulungiswe izicubu, ukugaya, ukuphefumula, ukucabanga, ukuhleka, umsebenzi, njll. Phakathi nale nqubo, ezinye izakhi esizidlayo zidiliziwe futhi zihanjiswe emzimbeni ukuze zinike amandla futhi ezinye zihlangene ( ihlanganiswe) ukusiza ukwakha amangqamuzana amasha.
I-metabolism ngokuvamile ibalwa ngamakorikhi. Kukhona ezinye izidingo zekhalori ezilinganiselwe ezisuselwa kwisisindo somzimba womuntu nezinga lomsebenzi, kepha umzimba wonke womuntu uhlukile. Ukuze uphathe isisindo somzimba futhi unamandla okwanele wokuzivocavoca, kuyasiza ukuqonda izidingo zakho eziyingqayizivele ze-caloric zansuku zonke.
Lezi zidingo ezahlukene zingahle ziphulwe zibe yi:
- Ukubuyisela isilinganiso seMetabolic
Ngaphandle kokuba ungumdlali we-Olympic noma ochwepheshe noma uqeqesha njalo, cishe amaphesenti angama-70 ama-khalori owushisayo usuku ngalunye asetshenziselwa ukugcina izinqubo zokuphila ezibalulekile okukhulunywe ngenhla. Lokhu kubizwa ngokuthi ukuphumula kwesilinganiso semethamo (RMR). I-RMR iyinani lamakorikhi umzimba wakho oyoyidinga ukuze uhlale uphila uma uhlala embhedeni usuku lonke.
- Izidingo zekhalenda zomsebenzi
Uma ungahlali nje embhedeni usuku lonke, uzoshisa amakholori angeziwe ngokunyakaza, umsebenzi nokuzivocavoca. Kwabaningi bethu, lokhu kudala cishe u-30% wezindleko zethu zansuku zonke zekhalori.
Yini Enquma Ukubuyisela Ukulinganiswa Kwemethamo?
I-metabolism nezidingo ze-caloric zansuku zonke ngokuvamile ziyonqunywa ngu:
- Izakhi zofuzo - Abanye abantu ngokwemvelo banomzimba ophezulu.
- Ubudala - Ngemuva kweminyaka engu-40, ukuguguquka kwamathambo kunciphisa cishe u-5% eminyakeni eyishumi.
- Ubulili - Amadoda athambekele ekushiseni amakholori amaningi kunabesifazane.
- Ukuphakama - Abantu abade kakhulu bavame ukuba nomzimba ophezulu kunabantu abambalwa.
- Ukubunjwa komzimba - Labo abanesisindo esiningi noma isisindo somzimba esiningi banomthelela wokuphumula ophakeme kunabantu abambalwa.
- Umsebenzi - Uma uhamba phambili, iphakamisa i-RMR yakho.
- Imvelo - Ukushisa ngokweqile kungathinta futhi i-RMR. Abadlali bebusika , isibonelo, bashise ama-khalori amaningi ngokusebenzisa amazinga okushisa abanda.
Ulinganisa Kanjani Ukuphumula I-Metabolic Rate?
I-Site yethu Yokuhamba ine- calculator yosuku ngokubala elihlinzeka ngokulinganisa kwe-RMR kanye ne-calories yomsebenzi. Abanye abagijimi bakhetha ukulinganisa okucacile ngekhalenda elilodwa elingavamile ngokusebenzisa i-analyzer yemetrilic, kodwa-ke, iningi lalinganiselwa ku-RMR liye laboniswa ukuthi lisondelene kakhulu nemiphumela etholakala ngokuhlolwa okuthe xaxa.
Yini Ukuzivocavoca Kwemethamo Yamandla?
Njengoba sonke sinezinga elincane lokuphumula lokunciphisa umzimba, sonke sinezinga elihlukile lokusetshenziswa komzimba (EMR). Sinezidingo ezahlukene zezandla ngezikhathi ezithile zokuzivocavoca futhi siphendula ngendlela ehlukene ngombono ohlukahlukene kanye nobude obuhlukahlukene. Ukuze abadlali abazama ukulondoloza amandla, kanye nalabo abazama ukushisa ama-khalori amaningi , kuyasiza ukwazi umzimba wakho wokuzivocavoca umzimba. Ngokwazi i-EMR yakho, ungenza ngokwezifiso uhlelo lwakho lokuqeqesha ukuze uthuthukise ukusebenza, ulahlekelwe isisindo, ugcine amandla, futhi uvimbele ukudlula noma ukulimala okungapheli.
Ulinganisa Kanjani Umthamo Wokunciphisa I-metabolic?
Iningi lokuhlola ukuvivinya umzimba ngokwemithi kulinganisa i- VO2 , i-VCO2 (ivolumu ye-carbon dioxide exhaled), kanye nesilinganiso senhliziyo ngesikhathi sokuzivocavoca okuhlukahlukene.
Imiphumela ingasiza umgijimi ukuba anqume ukuhamba kahle komcimbi noma ikhalori enhle eshisa isisindo.
Lezi zivivinyo ziba zivame kakhulu emitholampilo yokuqeqeshwa kwempilo yendawo kanye namaqembu ezempilo. Uma unesithakazelo sokuhlolwa kokuvivinya umzimba ngokweqile, hlola umtholampilo wezempilo wezemidlalo noma isikhungo sempilo. Omunye umkhiqizi ohola we-VO2 imishini yokuhlola nezinhlelo, i-New Leaf, inikeza kanye nedatha ye-inthanethi kubalingani babo abagunyaziwe. Vele ufaka ikhodi yakho ye-zip bese uthole ukuthi ngubani, eduze kwakho, onikezela lokhu kuhlolwa.
Khumbula ukuthi ngisho noma wazi zonke izibalo kanye nedatha mayelana nomzimba wakho wokuzivocavoca ekuphumuleni nangesikhathi sokuzivocavoca, indlela engokoqobo yokuthola isimo esihle, ukunciphisa isisindo nokwakha imisipha isenokuqeqeshwa okufanele kanye nokudla okuyisisekelo kwezemidlalo .
Umthombo
Ingabe Ukuzivocavoca Kuphazamisa Ukupheka Kwemetabolism ?, I-American College of Sports Medicine, i-ACSM Fit Society Page, Ehlobo 2004.
I-American College of Sports Medicine, "Imali Yezindleko Ngezimo Ezihlukene Zokuzivocavoca," ngoJuni 2002.