Uma sikhuluma nge-metabolism, lokho esivame ukubhekisela kukho isilinganiso sakho se-basallic noma BMR yakho.
I- metabolism yakho ibhekisela ochungechungeni oluyinkimbinkimbi yezinqubo zamakhemikhali eziguqula ukudla zibe namandla kanye nokubeka izinga lapho umzimba wakho uvutha amakholori. Ekugcineni, umzimba wakho unesibopho sokuthi uzuze ngokushesha noma kalula futhi ulahlekelwe isisindo.
Ukuze uthole okunye okucacile, lezi zinqubo ze-metabolic zidinga amandla . Zakha izicubu, zidiliza izicubu futhi zihlinzeke ngamandla kagesi. Indlela esilinganisela ngayo lezi zinqubo zokuqukethe umzimba zikhokheni ngosuku. Ngamanye amazwi, inani lenani lamakholori umzimba wakho uchitha nsuku zonke ukugcina usebenza futhi uphila.
Ngaphandle kwe-BMR yakho
Ngenkathi sikhuluma nge-BMR, ukubalwa okubaluleke nakakhulu okuhlanganisa konke kuyi-RMR yakho noma i- Resting Energy Energy . Ngenkathi i-BMR kungakanani ama-kilojoule umzimba wakho oshisayo ukuba nje ube khona, i-RMR yakho ifaka inani lamakholori umzimba wakho oshisa nsuku zonke, obizwa nangokuthi i-Total Daily Energy Expenditure (TDEE). I-TDEE yakho ihlanganisa i-BMR yakho, umphumela we-thermogenesis wokudla (TEF), umphumela wokuzivocavoca umzimba we-thermogenesis (NEAT), umphumela we-thermic wokuzivocavoca kanye nokusetshenziswa ngokweqile kwe-oxygen (EPOC noma i-afterburn).
Uma lokho konke kuzwakale ukudideka, kuyinto enhle. Cabanga ngalokhu njengalokhu - I-TDEE yakho ihlanganisa i-BMR yakho, okungase ibe yingxenye esekelwe kuma-genetics (nakuba singathonya i-BMR), sidle, sizivocavoca, sihambahamba, nokuthi uthola isikhathi esingakanani ngemuva kokuzivocavoca kwakho.
Ukurekhoda, ukuphakama komthamo wokuzivocavoca, ukwedlula isikhathi eside.
Ungakwazi Ukwandisa I-Metabolism Yakho?
Kungenzeka ukuthi wezwe zonke izinhlobo (izinto ezingenangqondo) izinto ezingakwandisa umzimba wakho. Izinto ezinjengokudla ukudla okuneziphuzo, ukuphuza itiye eluhlaza, noma ukugcoba ukudla kwakho nge-sauce eshisayo. Lezo zinto zingenza ukuthi umzimba wakho uthuthuke kancane, kodwa ngeke uhlale, ngakho ungayeka ukuzibulala ngezinto ezinamakha.
Usebenza ngani?
Imisipha iMisa
Isisulu ngumthombo wakho womzimba wokushisa amafutha. Cabanga ngemisipha efana nesithando somlilo endaweni yakho yokushisa ishisa indlu yakho yonke. Uma unesisindo esiningi, ama-calorie angaphezulu owushisa usuku lonke, ngaphandle kokuzama ngisho nokuzama.
Akudingeki usebenze njengomakhi womzimba ukwakha imisipha. Vele uzame ukuphakamisa izisindo izikhathi 2-3 ngesonto. Ukuzivocavoca umzimba okulula okuzokwenza ukuze uqalise.
Ukudla amaprotheni ngesisekelo esivamile
Umzimba wakho usebenza kanzima ukuphula amaprotheni kunokuthi uphule amafutha nama-carbs, ngakho-ke uma udla ngokwengeziwe, ama-calorie amaningi owushisayo ngenkathi ugawula ukudla kwakho. Lokho akusho ukuthi ufuna ukuhamba ngobuhle kakhulu. Usadinga amafutha nama-carbs ukuze asebenze kahle.
Nasi uhlu oluhle lokudla kwamaphrotheni amaningi kanye nenani lamaphrotheni ezinkathini ngayinye ekhonzayo.
Ukudla okuncane, Ukudla Okuvamile
Kunobunye ubufakazi bokuthi ukudla okuningi njalo kuzokwandisa i-TDEE yakho ngenkathi ukweqa ukudla kunomphumela ohlukile. Ukudla ukudla noma ukungadli ngokwanele kunciphisa umzimba wakho, yingakho kubaluleke kakhulu ukuba udle njalo usuku lonke.
Ukuqeqeshwa okuPhezulu kokuPhezulu kokuPhakathi
Okokugcina, enye into eyodwa engakhuphula i-RMR yakho yi-HIIT. Lolu hlobo lokuqeqeshwa luyakususa kahle endaweni yakho yokududuza, okungenani ngezikhathi ezincane, futhi ukwenza lokho intela umzimba wakho kuze kube lapho ushisa khona ama-calorie engeziwe ngemuva kokuzivocavoca kwakho nje ukubuyisela umzimba wakho esimweni sayo esivamile.
Awudingi ukwenza HIIT nsuku zonke. Eqinisweni, lokho kungumqondo omubi ngoba kungaholela ekulimaleni, ukuthukuthela nokuqhutshwa ngokweqile. Nokho, ukwenza izikhathi ezimbalwa ngesonto kuyindlela enhle yokusebenza kulowo mzimba.
Imithombo:
Umkhandlu waseMelika Wokuzivocavoca. Manual ACE Personal Trainer, Edition 5. I-San Diego: Umkhandlu waseMelika Wokuzivocavoca, 2014. p. 334
Kelly, Mark P., Ph.D. "Ukubuyisela Isilinganiso Semethamo: Izindlela Ezinhle Zokulinganisa-Futhi Ukuphakamisa, Njalo." UMkhandlu waseMelika Wokuzivocavoca . I-ACE.