Funda ukuthi ungashisa kanjani amakholori amaningi
Uma kuziwa ekulahlekelweni kwesisindo, imetabolism iyisici esibalulekile empumelelweni yethu. Imizimba yethu idinga inani elithile lama-kilojoule ukuze lisebenze , kodwa hamba kakhulu kunalokho futhi uthola isisindo. Uma uhamba kakhulu kakhulu ngaphansi kwalokho, ungakwazi ngempela ukunciphisa imetabolism ngokuqhubekayo njengoba umzimba ungena kwendlala .
Umbuzo uwukuthi, ungayishintsha kangakanani umthambo wakho wegazi futhi ingabe kukhona indlela ethile yokusheshisa?
Ama-Metabolism Basics
I-metabolism ingxenye eyodwa yenkcitho yakho yonke yamandla ngosuku ngalunye . Ukusetshenziswa kwezindleko zamandla kwakha izingxenye ezahlukene, kuhlanganise:
- 60% - Isilinganiso seMetabolic noma BMR
- 30% - Ukuzivocavoca nokusebenza ngokomzimba
- 5-10% - Umphumela wokushisa we-thermic , okubhekisela ekutheni umzimba wakho uvutha kanjani amakholori ukugaya ukudla
Uma ubheka lezi zindawo ezihlukene, ingabe usuvele ubona ezinye izindawo lapho ungandisa khona umzimba wakho? Ngezansi kukhona imibono yokuthi ungakwenza kanjani lokho nje.
Indlela Yokuvuselela Ukusebenzisa I-Metabolism Yakho
- Yidla ukudla kwasekuseni - Uma uvuka ekuseni, awudlanga isikhathi eside. Ukweqa lesi sidlo kusho ukuthi uqale usuku lwakho nge-metabolism esevele ilulaza.
- Yidla ngokusho kwemisebenzi yakho - Uma wenza okuningi komsebenzi wakho womzimba emini, yenza ukudla kwasekuseni nokudla kwasemini ukudla kwakho okukhulu ukuze ube namandla okwanele ukuze konke kwenziwe.
- Gwema ukweqa ukudla - Khumbula, ingxenye eyodwa yokulinganisa kwe-metabolism iyimpumelelo ye-thermic yokudla. Ukudla kaningi kulo lonke usuku kungagcina lokho kuqhubeka ngenkathi ugcina ushukela wegazi lakho emazingeni athile. Uma ulambile kakhulu, ungase udla ngokweqile.
- Gwema ukudla ngaphandle kokuzivocavoca - Ukudla kungase kube isinyathelo sakho sokuqala ekunciphiseni isisindo , kepha ukudla ngaphandle kokuzivocavoca kunganciphisa umzimba wakho. Ngokusho kocwaningo olushicilelwe eBritish Journal of Nutrition , ukuvimbela ukudla kunganciphisa umzimba we-metabolism ngo-20%. Enye inkolelo ukuthi uma sidla, silahlekelwa isisindo kanye namafutha. Ngenxa yokuthi imisipha isebenza ngokuyisimangaliso , ukulahlekelwa yizicubu eziyigugu kunganciphisa umzimba futhi kuholele ekutheni uzuze isisindo . Eqinisweni, lokhu kungesinye isizathu esengeziwe sokuyeka ukudla njalo futhi ugxile kakhulu ekufundeni indlela yokudla okunempilo .
- Ingabe i-cardio yakho - I-Cardio ibalulekile ekuvuseleleni imetabolism yakho. Olunye ucwaningo olwanyatheliswa kuyi- International Journal of Sport Nutrition and Exercise Metabolism , iqembu lamadoda nabesifazane lisetshenziselwa izinsuku ezingu-3-5 ngesonto imizuzu engu-20-45 ngeseshini, besebenza ngokulinganisela . Ekupheleni kwesifundo samasonto angu-16, labesifazane banda uketshezi lwe-metabolism ngokwesilinganiso sama-kilojoule angu-129, kuyilapho amadoda ekhuphuka ngamakhilomitha angama-174. Funda kabanzi mayelana nokuqala nge-cardio .
- Phakamisa izisindo - Sivame ukuthembela kwi-cardio yokulahlekelwa isisindo kodwa ukuqeqeshwa kwamandla kubaluleke kakhulu. Khumbula, imisipha iyasebenza kakhulu kunamafutha, ngakho-ke uma unayo ngokwengeziwe, i-metabolism yakho iyoba ngaphezulu. Eqinisweni, isifundo esisodwa esanyatheliswe kuyi- Journal of Applied Physiology sathola ukuthi amadoda namadala asebekhulile akhula amandla abo okuba nokudla okungenani ngamakholori ayi-100 emva kwezinyanga eziyisithupha zokuqeqesha amandla. Hlanganisa lokho nge-cardio yakho, futhi ungashisa amakholori angu-200-300 ngosuku ngaphandle kokushintsha noma yini enye. Funda kabanzi mayelana nokuqala ngokuqeqeshwa kwamandla .
Izindaba ezinhle kukho konke ukuthi ungashintsha umzimba wakho. Ngisho nezinguquko ezincane - ukuhamba ngezinsuku zonke, ukukhuphuka kusuka edeskini yakho kaningi, ukudla njalo, nokuletha uhlelo olulula lwamandla - kungenza umehluko.
Eqinisweni, kuyacaca ukuthi ukudliwa, indlela ethandwa kakhulu yokulahlekelwa isisindo, kungaba yimbi kakhulu. Lokhu kusho ukuthi akudingeki uchithe ngolunye usuku uzizwe unqatshelwe noma ukhawulela ukudla. Zikhulule wena emgodini wokudla futhi ungase uqale ukulahlekelwa isisindo esihle.
Imithombo:
> Hunter, GR, CJ Wetzstein, Fields DA, et al. Ukunciphisa ukuqeqeshwa kwandisa imali esebenzayo yokusetshenziswa kwamandla nokuzikhandla komzimba kubantu abadala. J Appl Physiol. 2000 Sep; 89 (3): 977-84.
Kravitz, L. Metabolism Yenza-Over: Iqiniso noma Izinganekwane? . IDEA Fitness Journal, Umqulu 8, Inombolo 6.
Potteiger, JA, Kirk EP, Jacobsen DJ, et al. Izinguquko ekuphuculeni izinga lokuxilonga nokuxiliswa kwe-substrate emva kwezinyanga ezingu-16 zokuqeqesha umzimba ekukhuleni kwabantu abadala. I-Int J Sport Nutr Exerc Metab. 2008 Feb; 18 (1): 79-95. , 18, 79-95.