I-Science Behind The Burn
Siyazi kahle inkolelo eyaziwayo evutha amalitha angu-3500 okusho ukuthi silahlekelwa isisindo samafutha. Nakuba kungase kube khona iqiniso kulokhu kucabangela, amafutha akuyona into kuphela elahlekile lapho sishisa ama-calories. Ucwaningo lwamuva luye lwahlola umqondo wekhalori wama-3500 nokuthi yini elahlekile ngempela enkambisweni.
Indlela Iqhinga Eliqala Ngayo
Imfucuza ye-calories ye-3500 yazalwa ngesayensi eminyakeni edlule. Ucwaningo lokuqala oluhlola ukushisa kwamafutha namakhalori lwenziwa nguMax Wishnofsky MD ngo-1958. Wanyathelisa ukulahlekelwa kwekhalenda engama-3500 eqhubekayo okukhulunywa ngawo ezinkulungwaneni zamawebhusayithi wezemfundo, izifundo, kanye nezihloko zesayensi.
UDkt. Kevin Hall uphikisa inhlawulo futhi wakhululwa umbhalo wesandla ngo-2007. Umsebenzi wakhe wachaza kabusha amakholori angu-3500 ukushisa umqondo wekhadi. Iphepha lakhe lalihlaba umxhwele futhi lihlanganisa idatha engokwethenjelwa yezesayensi namafomula ukubuza ukucwaninga okwesikhashana. Ukutholakala kwakhe kwaholela ekufundeni okuqhubekayo emfundweni yakudala.
Ucwaningo oluqhubekayo luqhutshwa uDkt. DM Thomas futhi lanyatheliswa kuyi -International Journal of Obesity . Ukucwaninga kwakhe akukona nje ukukhipha amakholori angu-3500 ukushisa inkolelo yamaphilisi, kodwa futhi inikeze izicelo ezintathu ezinokwethenjelwa ezinokwethenjelwa ekubaleni izindlela zokushintsha kwesisindo. Lezo zixhumanisi zinikezwa ekupheleni kwalesi sihloko.
Ukuqonda ukulahlekelwa kwekhalenda ye-3500
Ukulahlekelwa amafutha kungaba yinselele. Siye ngaphasi kombono nje sisusa ama-calories angu-3500 ngesonto, sizokwazi ukulahlekelwa isiliva esisodwa se-flab. Lokhu kusekelwe enkolweni yakudala lapho ama-3500 amakholori amelela amafutha kuphela futhi angacabangi ngobunzima obukhulu (imisipha).
Ucwaningo luye lwadlulela ngaleyondlela endala. Umqondo olusha uthatha zonke izicubu zomzimba zibe yi-akhawunti yokuqonda imisipha ibuye ilahleke ngesikhathi senqubo yokushisa ikhalori. Inani lemisipha elahlekile lixhomeke ekuleleni kokuqala kwamafutha omzimba kanye nokulahleka kwe-caloric. Lolu lwazi olusha olunikeziwe lunikeze ukuphazamiseka okunembile kwalokho okwenzekayo lapho sishisa amakholori.
Lokhu kusho ukushisa ama-khalori angu-3500 awanamathela ngaphansi kwesambulela jikelele sokulahlekelwa amafutha. Eqinisweni, isisindo nesisindo sokulahlekelwa kwamafutha kuzohlukahluka komunye nomuntu. Isibonelo, umuntu onamahloni uzovame ukulahlekelwa umsila omningi futhi alondoloze amafutha ngenkathi umuntu oweqile kakhulu eyolahlekelwa amanye amafutha omzimba futhi agcine ubukhulu obukhulu.
Yingakho umuntu oweqile ngokweqile angakwazi ukubekezelela kangcono ukudla okunama-khalori okuphansi futhi okuphambene kusebenza kumuntu ophilile. Noma kunjalo, izidlo ezivimbelayo azikhuthazwa noma ngabe ziboniswa ukuthi zilahlekelwe yimisipha. Umgomo wethu wokulahlekelwa isisindo uyakwazi ukulahlekelwa amafutha ngenkathi uthola noma ugcina imisipha.
I-Fat ne-Muscle i-Metabolized kanjani?
Amakholori angu-3500 okuqala ukushisa inkolelo yamaphilisi ayiphumelelanga ukucabangela umehluko phakathi kwamafutha ne-muscle tissue. I-muscle i-anabolic kakhulu esebenzisa amakholori ngesilinganiso esiphezulu kunamafutha . I-theory ebuyekeziwe ihlola ukuthi amafutha ne-muscle izicubu zisebenza kanjani (ukusebenzisa) amandla ngamanani ahlukene.
I-pound of muscle ayikho ama-calories angu-3500 kepha cishe ama-khalori angu-600. Uma ufake isicelo se-caloric ye-3500 yamasonto onke bese ulahlekelwa isisindo samaphesenti angu-100 esingaba ngu-6lbs. Lokhu bekungeke kwenzeke ngoba amafutha nawo alahlekile kule nqubo. Iphuzu ukuqonda ukulahleka kokukhululeka okulinganayo kufana nokulahlekelwa kwesisindo esikhulu. Ukuncipha kwesisindo esibucayi yilokho esizama ukukugwema.
Uma wadala ukulahleka kwe-caloric engu-3500 futhi ulahlekelwe amafutha omzimba angu-100, khona-ke uzolahlekelwa yi-pounds eyodwa yamafutha. Nakulokhu, lokhu akunakwenzeka ngoba izicubu zomzimba ezinamahloni nezamafutha zilahlekile uma silahlekelwa isisindo.
Le ncoma entsha ibuye ihlolisise isidingo sokulungiswa kwe-caloric ukuphungula njengoba isisindo somzimba sehla futhi amazinga kagesi ayancipha. Futhi kunconywa ukukhuthaza ukulahlekelwa kwamanoni amaningi nokugcina ubukhulu obuqinile ngokuqeqesha okuqhubekayo nokudla okungaphezulu kwamaprotheni.
Ngingasasebenzisa yini i-Formula elidala?
Ingabe lokhu kusho ukuthi ama-calories angu-3500 amadala ukushisa ifomu lekhadi alithembekile futhi akufanele lisetshenziswe? Impendulo ngu - cha.
Ucwaningo oluningi luye lwadala ekudaleni indlela eyisisekelo yokuthola izidingo zamakhalori zansuku zonke. Ukusebenzisa ikhalori ye-500 kuya ku-1000 ngokulahlekelwa kwesikhashana kunikeza isiqondiso esiphezulu sokulahlekelwa amakhilogremu amabili kuya kwesonto.
Ucwaningo lwalufuna ukucacisa ukungalungi kwe-3500 ye-caloric deficit theory of burning fat tissue. Lokhu kubuyekezwa kunikeza incazelo ecacile yezidingo ze-caloric deficit.
Izicelo ezintsha zokulahlekelwa kwesisindo nazo ziyindlela enhle yokuthola ukuthi yini ehamba kahle kuwe:
Isixhumanisi sokuqala singabantu ngabanye abafuna ukubona isisindo sokulahlekelwa / ukuzuza izilinganiso ekuphenduleni izinguquko ekudleni kokudla:
ISIFUNDO SINGLE ISITHUTHAZO SOKUSHINTSHA KWEZINDLELA
Isixhumanisi sesibili senzelwa izimo zokulahlekelwa kwesisindo seqembu esenzelwe ukwazisa mayelana nesisindo sishintsha ngokusebenzisa umklamo wokuhlola nokuhlaziywa:
I-MULTI-SUBJECT YOKUSHINTSHA KWEZINDLELA ZESINDLELA
> Imithombo:
DM Thomas et al., Ingabe ukulahlekelwa isisindo samakhilogremu eyodwa ngeviki kungatholakala ngokulahlekelwa kwe-3500-kcal, International Journal of Obesity , 2013
> I-Forbes GB, Okuqukethwe kwamafutha omzimba kuthonya impendulo yokwakheka komzimba kokudla nokuzivocavoca, Amanothi we-New Academy of Sciences Yakho , ka-2000
> Kevin D. Hall, Iyini Ukulahlekelwa Kwamandla Okudingekayo Ngunithi Weight Loss, International Journal of Ukukhuluphala , 2007
> I-Kevin D. Hall, i-Body Fat ne-Fat-Free yama-Interrelationships, i-Forbes's Theory ebuyekeziwe, i- British Journal of Nutrition , ka-2007
> Max Wishnofsky, MD, I-Caloric Equivalents Yokuthola Isisindo Noma Ukulahlekelwa, I-American Journal of Clinical Nutrition , ngo-1958