Okubalulekile kokunciphisa amafutha omzimba
Ukunciphisa amafutha omzimba kungenye yemigomo eyinhloko yabadlali, abadala abakhuthele, kanye nabantu abafuna ukunciphisa umzimba. Ukuba nokubunjwa komzimba okuhle kuboniswa ukuthuthukisa impilo, ukusebenza kwezemidlalo, nokubukeka komzimba.
Ngokusho kocwaningo, ukuba namazinga aphansi omzimba womzimba ngenkathi kugcinwa imisipha ephikisayo inikeza umkhawulo wokuncintisana. Ezinye izifundo zibonisa ukuthi ukufeza ukubunjwa kwamafutha omzimba okuhle kuncike ekusetshenzisweni kwamandla komuntu ngamunye.
Lokhu kusho ukuthi lokho okusebenza kumuntu oyedwa osebenzayo kungase kungabi yindlela yokuphatha isisindo engcono kakhulu komunye.
Imibuzo evamile ehambisana nokulahlekelwa kwamafutha ingafaka:
- Kungani amafutha omzimba ebonakala egcina kakhulu endaweni eyodwa?
- Ingabe ukunciphisa indawo kuyindlela evumelekile yokulahlekelwa kwamafutha?
- Ingabe amafutha okushisa amafutha ayenokuzivocavoca ?
- Ingabe ukudla noma ukwandisa ukusebenzisa indlela engcono yokulahlekelwa amafutha?
- Ngingakwazi yini ukwandisa ukulahlekelwa kwamafutha ngokudla ukudla okunye noma izithako ezengeziwe ?
-
Ungabhapha ama-bacteria asithinte kanjani ukuthi sigcina kanjani amafutha?
-
Indlela amafutha e-coconut angakusiza ngayo
Uma kuziwa ekunciphiseni amafutha omzimba kumuntu omdala osebenzayo noma umgijimi, izici eziningi kudingeka zicatshangelwe. Ngokusho kokubuyekezwa okushicilelwe kuyi- Journal of Sports Medicine , ukulahlekelwa kwesisindo kudinga ukusetshenziselwa ngendlela elinganiselayo yokulondoloza imisipha ehlanzekile. Ukuze ufeze le njongo, kubalulekile ukuqonda ngokugcwele ukuthi amafutha asebenza kanjani emzimbeni wethu ngaphambi kokuqala inqubo yokunciphisa.
Ama-Fat Burning Basics
Ukunciphisa amafutha kunzima kubantu abaningi-okuboniswa ngamaphesenti angaba ngu-66 abantu base-United States abangaphezu komzimba noma ngokweqile. Nakuba abantu abadala abakhuthele nabagijimi ngokuvamile bengangeni kulo mkhakha, balwa nezimpikiswano zesisindo somzimba okuqondene nemidlalo yabo.
Kungakhathaliseki ukulahlekelwa isisindo ukuthuthukisa impilo noma ukusebenza kwezemidlalo, ukunciphisa amafutha kungumgomo kuzo zombili izimo. Ngokuvamile, abantu abakhuthele noma abagijimi abafuna ukunciphisa umzimba bawela ezinhlokweni ezimbili:
- I-overfat noma ikhuluphele ngokwezinga lamafutha omzimba
- Sekuncike kodwa isifiso sokunciphisa amafutha omzimba okwedlulele (abagijimi ababamba iqhaza emidlalweni ethintekayo kwesisindo)
Ukunciphisa amafutha omzimba nokufeza ukuphathwa kwesisindo okuphumelelayo kudinga ukuthi umuntu aqonde ibhalansi yamandla. Ukulinganisela kwamandla kusho ukuthi inani lamakholori asetshenzisiwe lilinganisa inani lamakholori asetshenzisiwe (ashisa). Ama-calories ayinxenye yamandla okudla okusetshenziselwa umzimba ukusebenza okujwayelekile nokusebenza ngokomzimba. Ifomula elula yokuqonda kalula ibhalansi yamandla ngokuhamba kwesikhathi yilezi:
- Amandla (amakholori) afana nokushisa kwamandla = isisindo sihlala esifanayo
- I-Energy in ingaphezu kwamandla ashisa = inzuzo yesisindo
- Amandla ngaphakathi angaphansi kwamandla ashisa = ukulahleka kwesisindo
Ukulinganisela kwamandla kuyindlela enamandla, ngokusho kocwaningo. Uma umgomo wokulahlekelwa noma ukuzuza isisindo kusetshenziswe, ushintsho kwifomula luzokwenzeka.
Isibonelo, ukushintsha ukufakelwa kwamandla kuzothinta ngakolunye uhlangothi lwe-equation-energy okukhiphayo-kanye nokuphumelela kwemiphumela ethize.
Ngokombiko we- Journal of Sports Medicine , izici ezithonya ohlangothini lwe-equation equation equation zifaka:
- Inani lezindleko zamandla (amakholori ashisa)
- Ingqikithi yenani lokudla (amakholori adliwe)
- Ukwakheka kokudla kwe-macronutrient (inani eliphelele lamaphesenti ama-carbs / amaprotheni / amafutha)
- Amandla kagesi okudla (ama-carbohydrate / amafutha)
- I-thermic (i-metabolized) nomphumela wokudla ngokuya kokuphazamiseka kokudla okunomsoco
- Uhlobo lwamandla olusetshenziswa ngesikhathi sokuzivocavoca (i-carbs noma amafutha)
- Uhlobo lokuzivocavoca, amandla, nobude
- Imisebenzi engahlobene nemidlalo (ukuhamba, ukuhamba ngebhayisikili, yoga)
- Indlela yokuphila yama-sedentary uma ungaqeqeshwa
Ukudla nokulahlekelwa kwe-Fat
Umzimba usebenzisa ama-carbohydrate namafutha njengemithombo yamandla ayisisekelo nesekondari. Indima eyinhloko yamaprotheni akuyona amandla kakhulu kodwa ukwakha nokulungisa izicubu zomzimba . Ama-carbohydrate, amafutha, kanye namaprotheni yiwo wonke ama-macronutrients abalulekile ekuziphatheni kwempilo nokufaneleka.
Ukulinganisa lezi zakhi ngokusho kokukhipha amandla kubalulekile ekunciphiseni amafutha omzimba. I-macronutrient ngayinye ikhipha amandla ahlukene emzimbeni uma idliwe:
- Ama-carbohydrate: ama-kilojoule amane ngegramu ngayinye
- Amaprotheni: ama-khalori amane ngegramu ngayinye
- Amafutha: ama-khalori ayisishiyagalolunye ngegramu ngayinye
Ukudla kunikeza amandla ngamazinga ahlukahlukeneyo macronutrient njengoba kuchaziwe ngenhla. Ukwazi i-fat iqukethe ama-kilojoule ayisishiyagalolunye ngogremu kungakuholela ekukholweni ukuthi udla amanoni amancane yisisindo esihle kakhulu sokulahlekelwa amafutha njengesibonelo. Lokhu akude neqiniso.
Abantu abakhuthele nabagijimi bathembele kuma-khalori avela kuwo wonke ama-macronutrients ukunciphisa amafutha omzimba futhi balondoloze ubukhulu obuqinile. Ukudla okuphelele kwe-caloric (energy) uma kuqhathaniswa nokukhipha kwe-caloric ekugcineni kunquma uma sinamandla ngokweqile, kunzima kakhulu, noma ku-balance balance.
Ngaphezu kwalokho, abantu abadala abakhuthele nabagijimi bayoba namazinga aphezulu omzimba womzimba uma bengabambisani. Lokhu kubangelwa ukukhululeka kakhulu ngokudla kwabo ngesikhathi sonyaka-off. Noma kunjalo, lokhu kubangela abagijimi abaningi ukuba bavimbele amakholori lapho belungiselela imidlalo yabo futhi befuna ukufinyelela ezingqinisweni zokuncintisana.
-
Umhlahlandlela Wokuqala Wokuthola Indlela Yokunene
-
Ngenkathi incazelo ka-Ab ayidingi nje ukuyala ekhishini
Umkhawulo we-caloric uboniswa ukuthi unemiphumela emibi yempilo kubagijimi futhi akuyona indlela engcono kakhulu yokunciphisa amafutha omzimba.
Ukucwaninga kubonisa ukuthi umgomo oyinhloko kumdlali ongenqenqemeni ukuzuza unyaka ophelele wesisindo somzimba , ukunciphisa isidingo sokudla okwedlulele emncintiswaneni. Ngokusho kwe- International Journal of Sports Nutrition and Exercise Metabolism , abagijimi bayelulekwa ukuba baphuze kancane kancane ngesilinganiso samasonto onke samaphesenti angu-0.7 (ukuncipha kancane).
Ukuze kuzuzwe isisindo somzimba enempilo namazinga omzimba enempilo, i- Journal of Sports Medicine ikhombisa ukuthi omunye ucabangela okulandelayo:
- Ingabe umgomo wami ukhuthaza impilo enhle nemikhuba yokudla?
- Ingabe umgomo wami wokukhulisa umthwalo wandisa ingozi yokulimala?
- Ingabe umgomo wami wesisindo uxhasa ukuthuthukiswa komzimba okuhlobene neminyaka, kuhlanganise nomsebenzi ojwayelekile wokuzala?
- Ingabe umgomo wami ungagcinwa ngaphandle kokudliwayo okungapheli noma umkhawulo we-caloric-okungaholela ekuziphatheni okudliwayo okudliwayo?
Ukusika Amafutha Ngokuzivocavoca
Ngokusho kwe- Journal of the International Society of Sports Nutrition , amafutha omzimba anciphisa ngokulungisa ukudla kwe-caloric ekusetshenzisweni kwamandla ngamanye (ukuvivinya umzimba). Ngakho-ke, ukusika amanoni kuyinkqubo eguquguqukayo ehilela kokubili amandla okufaka nokukhipha.
Ucwaningo lubonisa ukuthi umzimba uphinde uhlangane ne-adaption ye-thermogenic njengoba isisindo sincishisiwe. Ukuguqulwa kwe-thermogenic kubhekisela enkambisweni yokusebenzisa umzimba ngendlela umzimba oshisa ngayo amandla. Umphumela wokushisa (thermic) ungase ukhululeke kakhulu ngokulahlekelwa isisindo. Ngakanani amandla atshiswa ngendlela yamafutha ahlukile kumuntu ngamunye futhi kuncike ku:
- Isilinganiso samandla esisekelo (BMR / ukuphumula kwamandla kagesi)
- Ukuzivocavoca umsebenzi we-thermogenesis (EAT)
- Umsebenzi ongenziwo umsebenzi we-thermogenesis (NEAT)
- Umphumela we-thermic wokudla (TEF)
Ukulahlekelwa kwesisindo kunciphisa umsebenzi wazo zonke izigaba ezingenhla kubadlali nabadala abakhuthele, ngokucwaninga. Kunconywa ukuthi abagijimi baqaphele izimpawu zesisindo sokulahlekelwa isisindo futhi basebenzise ukulungiswa kwamandla noma ukusetshenziselwa imali ukuze baqhubeke nokunciphisa amanoni omzimba.
Futhi kuphakanyisiwe ukuba iqhaza ohlelweni lokuqeqesha ukulwa nokudla okwanele kwamaprotheni ukukhuthaza ukukhula kwemisipha. Ukudla okuphezulu kwamaprotheni kuboniswa ukunciphisa i-thermogenesis eguquguqukayo, kushukumise ukushisa kwamafutha, futhi kukhuthaze ukuphefumula.
Ukudla kwamandla kanye nokukhishwa kwamandla kuthatha ukulahleka kwamafutha futhi izinhlelo zethu zamandla zidlala indima ebalulekile kule nqubo. Kuncike ekusebenziseni, amasistimu akhethekile ahlukeneyo asetshenziselwa ukusekela umsebenzi. Lokhu kusho ukuthi umzimba wethu usebenza kahle (nge-oksijini) noma nge-anaerobically (ngaphandle kwe-oxygen).
Siphisa ama-carbohydrate (ushukela), amafutha, noma amakhemikhali agcinwe ngesikhathi somsebenzi. Amandla alandelayo alandelayo asetshenziswa umzimba ngesikhathi sokuzivocavoca:
- Uhlelo lwe-Phosphagen : Lusetshenziswe ngesikhathi esifushane, imisebenzi enamandla ehlala emaminithini amahlanu kuya kwangu-15 (ukuphakama kwesisindo kanye ne-sprints). Umzimba usebenzisa i-creatine phosphate ne-adenosine triphosphate (ATP) egcinwe emsimbeni wethu ngomthombo osheshayo wamandla. Ngenxa yokuthi umzimba awudingi oksijini ukushayela lolu hlelo, kubhekwe njengama-anaerobic.
- Isistimu ye-Glycolysis : Isistimu ye- primary primary yokuzivocavoca okukhulu ihlala imizuzwana engu-30 kuya kwemizuzu emibili (ukuqeqeshwa kwesikhashana noma ukusebenza kwe-HIIT). Amandla ahlinzekwa ngama-carbohydrate ashintshiwe ngegazi glucose (ushukela) noma isisindo glycogen (uhlobo olondoloziwe lwe-glucose). Le ndlela ngokuvamile i-anaerobic njengoba i-oksijini ayinikezwa ngokushesha ngokwanele ukuhlangabezana nezidingo zomzimba.
- Uhlelo lwe-Aerobic : Lusetshenziswa phakathi nesikhathi eside, ukuvivinya umzimba okuphansi (ukuhamba, ukugijima, ukukhuthazela ukugijima). Umzimba usebenzise uhlobo olulondoloziwe lwe-carbohydrate (i-blood glucose) noma amafutha njengesibaneli sokubamba umsebenzi wokusebenza. Uhlelo lwe-aerobic luxhomeke ku-oxygen futhi lubhekwa njengeyinkimbinkimbi kunazo zonke izinhlelo zesistimu.
Izindlela zokuqeqesha ezinzima zokubhekana nezinhlelo ezahlukene zezamandla kuyindlela enhle yokunciphisa amafutha omzimba. Ukukhishwa kwamandla noma ama-calorie okwedlule ngesikhathi sokuzivocavoca kuhlobene ngokuqondile nohlobo lokuzivocavoca, ukuqina, nobude besikhathi.
Ukuzivocavoca okuhambisanayo usebenzisa izinhlelo ezihlukahlukene zamandla kuboniswa ukukhuthaza ukusebenza okwenyuka kwe-oksijeni futhi kusize amangqamuzana ethu atshise amafutha ngokucophelela futhi. Futhi, ukusakazeka kwandisa-ukuthuthukisa ukutholakala kwamafutha e-fat as umthombo wamandla ngesikhathi sokusebenza komzimba.
I-Metabolism ne-Cutting Fat
I-metabolism ingachazwa njengezinqubo eziningi zangaphakathi ezisebenza ndawonye ukuze zenze amandla umzimba wethu adinga impilo kanye nokuqina kahle. Ngokusho kocwaningo, ukuvinjelwa kwamandla kagesi (caloric) kanye nokwehla kwesisindo kungaphazamisa umzimba wethu, ngakho-ke, ukusetshenziswa kwezimali zethu.
Ezinye izifundo zibonisa ukwehla kokuzivocavoca umsebenzi we-thermogenesis (EAT) ekuphenduleni ukulahlekelwa kwesisindo. Lokhu kusho ukuthi umzimba wethu awukwazi ukushisa amakholori ngempumelelo ngesikhathi sokuvivinya umzimba.
Ngokusho kwe- Journal of the International Society of Sports Nutrition , ukuvinjelwa kwe-caloric nokulahlekelwa kwesisindo kubangela ukunciphisa izicubu ezisebenzayo. Ukwehlisa izicubu zomzimba kunciphisa izinga lethu le-basil (BMR) -ukukwazi ukushisa ama-khalori kuhulumeni ongasebenzi noma ukuphumula.
Olunye ucwaningo lubonisa ukuthi uma ukufaka kwamandla kunzima kakhulu umzimba ungena ku-thermogenesis evumelanayo. I-thermogenesis eguquguqukayo ivela "njengomsebenzi wokugqugquzela ukubuyiswa kwesisindo somzimba esisisekelo." Ukungasebenzi kwamathambo kanye ne-thermogenesis eguquguqukayo kuchaza ukuthi kungani ukulahlekelwa isisindo se-plateaus kwenzeka kungakhathaliseki ukuthi kutholakala ukuthathwa kwe-caloric.
Ukuze ugweme ukungasebenzi komzimba kanye ne-thermogenesis eguquguqukayo, kunconywa ukuthi abagijimi nabantu abadala abakhuthele basebenzise indlela encane yokulahlekelwa kwamafutha. Ukucwaninga kusikisela ukusebenzisa ukulahlekelwa kwamandla amancane nokuqhubeka kokuqapha ukufeza umgomo wokunciphisa ukunciphisa amafutha.
AmaHhomoni nokulahlekelwa kwe-Fat
Ama-hormone adlala indima ebalulekile ekutheni amandla, amandla okukhiqizwa, nokuhlanganiswa komzimba jikelele. Ucwaningo lubonisa ukuthi:
- Amahomori we-gland yegciwane asiza ukulawula umzimba.
- I-leptin eyenziwa ngama-fat cell-ilawula ukutholakala kwamandla kanye nokusetshenziswa kwemali.
- I-insulini ne-cortisol-hormone-ekhishwe ezigulini zethu ezinama-adrenal-isekela umsebenzi wokuxuba umzimba.
Ngokwezibalo, izinguquko ezingalungile kula ma-hormone ajikelezayo zenzeka ngokuvumelana nomkhawulo we-caloric noma amafutha omzimba aphansi. Umzimba uzokuzivikela ngokusebenzisa "impendulo ye-endocrine yase-homeostatic ehlose ukugcina amandla nokukhuthaza amandla okudla." Ngamane nje, ama-hormone ethu azosebenza ukubuyisela umzimba emuva, ukubambelela ezitolo zamandla, nokuvuselela impendulo yendlala ukuze sidle Okuningi.
Ukugcina umsebenzi we-hormone olinganiselayo kubalulekile ngenkathi kunciphisa amafutha. Abadlali abanconywayo nabantu abadala abakhuthele basebenzisa izindlela ezifanele zokulahlekelwa isisindo. Ngokusho kocwaningo, ukulungiswa okuncane ekusebenzeni kwamandla kagesi kungcono kakhulu ekusebenzeni umzimba ngendlela efanele nokufinyeleleka komzimba.
Izindlela ezingaphephile zokunciphisa amafutha
Abagijimi nabadala abakhuthele kaningi bavame ukuzwa ukucindezelwa ukuze bafinyelele ukuhleleka komzimba okwenzelwe umdlalo wabo. Le ndaba ibangele abadlali abaningi ukuba basebenzise izindlela ezingaphephile zokulahlekelwa isisindo . Ukwehla kwamanzi okuzithandela, ukuvinjelwa kwekhalori, nokudla okuphazamisekile kuvamile imikhuba yokulahlekelwa kwesisindo esingavikelekile phakathi kwabadlali.
Ukuze unciphise izindlela zokulahleka kwesisindo esingaphephile, i- National Athletic Trainers 'Association inikeze imihlahlandlela yokunciphisa ngokuphepha amanoni omzimba. Kodwa-ke, izindlela zokulahlekelwa kwesisindo esisheshayo nezingavikelekile zisabonakala phakathi kwabadlali emidlalweni elandelayo:
- Ibhokisi
- Ukulwa
- Umbukiso wezokulwa
- Ibhola
- Dance
- Ukuhamba ibanga
- Ukuhamba ngebhayisikili
- Ukwakha umzimba
- Ukuvocavoca
Amazinga amahle omzimba womzimba
Ukufinyelela izinga elihle lomzimba lomzimba elihlukile kumuntu ngamunye. Ibuye ihluke phakathi kwabadlali, abadala abakhuthele, nalabo abafuna nje ukunciphisa amafutha. Elinye lamashadi wamaphesenti e-fat fat asetshenziswe kakhulu futhi asetshenziselwa kakhulu anikezwa nguMkhandlu waseMelika Wokuzivocavoca (ACE):
| Incazelo | Abesifazane | Amadoda |
| Amafutha abalulekile | 10-13% | 2-5% |
| Abadlali | 14-20% | 6-13% |
| Ukufaneleka | 21-24% | 14-17% |
| Isilinganiso | 25-31% | 18-24% |
| Kulungile | 32% + | 25% + |
Izwi elivela
Ukunciphisa amafutha omzimba kuyindlela eguquguqukayo yabadlali, abantu abadala abakhuthele, noma ngisho nezintombi ezifuna ukulahlekelwa isisindo. Kuzodingeka ukuthi usebenzise izindlela ezifanele zokudla okunomsoco nokuzivocavoca ukuqinisekisa ukulahleka kwesisindo esiphephile nesempilo.
Umgomo wokuthola ukuhlelwa komzimba okuhle kakhulu kuhlanganisa nokufunda ibhalansi engcono kakhulu yokudla nokukhipha amandla. Ukuthatha kancane kuzoqinisekisa ukuthi umzimba wakho uyaqhubeka usebenza ngokuphumelelayo ukusekela ukusebenza kwakho ngenkathi ufinyelela imiphumela oyifunayo.
> Imithombo
> U-Eric T Trexler et al., Ukuguquguquka kwamametrikhi ekulahlekeni kwesisindo: impendulo kumdlali, Journal of the International Society of Sports Nutrition, 2014
> Garthe I et al., Imiphumela yezinga elihlukene lokulinganiswa kwesisindo ekubunjweni komzimba namandla kanye nokusebenza kwamandla emidlalweni yezemidlalo, abstract, International Journal of Sports Nutrition and Exercise Metabolism, 2011
> Izisisekelo zokuPhepha ezisempilo, Ukulinganisa Ukudla kanye Nemisebenzi, Izikhungo Zikazwelonke Zempilo, ngo-2013
> Melinda M. Manore, Ukuphathwa Kwesisindo Kwabalandeli Nabantu Abasebenzayo: Ukubuyekezwa Okufushane, Imithi Yezemidlalo, 2015