Kungenzeka ukuthi uzwile ukuthi imisipha iyashisa amakholori amaningi kunamafutha futhi kuyiqiniso. Isisindo sisebenza ngokweqile kunamafutha, kodwa umbuzo wukuthi kungakanani amanye ama-khalori ayenayo isisindo?
Kule minyaka edlule, ochwepheshe beze nezinombolo ezihlukahlukene, noma yikuphi ukushisa ama-calories angu-6 ngosuku kuze kube ngamakhilomitha angu-100 ngosuku ngosuku lwamaphilisi ama-muscle. Yiliphi inombolo elungile?
Kungakanani ongakwenza ukuthi usebenzise imetabolism yakho ngokungeza imisipha ? Akukhona njalo impendulo enzima futhi okusheshayo, kodwa kunezinye izinkomba ezingasikhombisa endleleni efanele.
Ingabe Isigqila Semisipha Sishisa Ngempela Ama-Calories 50 Ngosuku?
Iningi labachwepheshe, lapho befunda ukuthi babe ngabaqeqeshi bokuzivocavoca, bezwa ukuthi lelo phili elilodwa lemisipha lingashisa amakholori angu-50 ngosuku. I-pound of fat kwathiwa ishisa kuphela ama-kilojoule angu-2 ngosuku. Uma ubheka lezo zinombolo, ungase uqaphele ukuthi, uma ugqoka ama-pounds angu-5 we-muscle (okuyinto inselele, ngisho nakubantu abasha), ungashisa amakholori angu-250 ngosuku-mahhala. Inkinga nalezi zinamba ukuthi ayikho izifundo zangempela zokuzivuselela.
Iqiniso Nge-Muscle Ne-Metabolism
Ngenkathi ama-calories angu-50 ngosuku lwakhona, ochwepheshe abaningi, kuhlanganise noDkt. Cedric X. Bryant, i-American Council on Exercise's Chief Officer of Science, bakhombisa ukuthi isisindo semisipha sishisa cishe amakholori angu-6 kuya kwangu-7 ngosuku, ngokusekelwe ocwaningweni eshicilelwe McClave noSigider ngo-2001.
Ngokusobala, lokho kuyinto enkulu phakathi kwabangu-50 abaningi abaye bakholwa. Kusengamatshumi ayisihlanu khalori ngaphezu kokushiswa ngamakhilogremu amafutha.
Ukudideka kukhona ngenxa yezifundo ezahlukene ngokusebenzisa izindlela ezehlukene zokuhlola izinguquko zamanzi emva kokuzivocavoca. Kunezinye izindlela ezihilelekile ekusetshenzisweni kwemithi kanye nokuthi zingathinta kanjani ama-kilojoule owushisayo-ubulili, ubudala, izinga lokuzivocavoca, ukuthi usebenza kanjani, nokuningi.
Ngenxa yalokho, kusekhona impikiswano eningi mayelana nokuthi ukuzivocavoca okuningi kunethonya elingakanani ekusetshenzisweni kwemithi.
Ngenxa yalokho, ayikho inombolo ngqo. Njengamazinga akho okushaya kwenhliziyo yakho noma inani lamakholori oshisa ukuzivocavoca akulona iqiniso, nalokhu akunjalo.
Izinzuzo Zokuphakamisa Izisindo
Abanye abantu bangase badangele, bacabange ukuthi abavutha amakholori amaningi njengoba bacabanga ukuthi bazokwenza. Ungase uqale ukuzibuza, yini iphuzu lokuphakamisa izisindo nhlobo? Mhlawumbe ngeke ushise amakholori angu-250 ngosuku ngokugqoka imisipha, kodwa ushintsha imetabolism yakho.
Kungakhathaliseki ukuthi ukholelwa ukuthi imisipha iyashisa ama-calories angu-6 noma i-60 ayishintshi iqiniso lokuthi ukuqeqeshwa kwamandla kubaluleke kakhulu ukulahlekelwa amafutha nokugcina umzimba wakho uphelele futhi unempilo. Eqinisweni, ukugcina imisipha yakho kanye nokuthola izicubu ezithandekayo ngokuvamile kuvimbela abantu ukuthi bangabi nesisindo njengoba bekhula. Lena inzuzo enamandla.
Ezinye zezinzuzo zihlanganisa:
- Ukuqeqeshwa kwamandla amakhulu kakhulu kungakusiza ushise amakholori engeziwe amahora ngemva kokuzivocavoca kwakho, owaziwa ngokuthi i- afterburn
- Ivimbela ukulahlekelwa komzimba omzimba onomzimba okwenzekayo ekudleni kanye / noma ukuguga. Ukuzuza kwesisindo kwenzeka kaningi njengoba umzimba wakho wehlisa umzimba unyaka. Ukuphakamisa izisindo kungasiza ekunciphiseni okunye ukuzuza kwesisindo futhi kukugcine uqinile futhi ulungele.
- Nakuba ukuqeqeshwa kwamandla kungashisi ama-calories amaningi endaweni eyodwa njenge-cardio, kubamba iqhaza ekusebenziseni kwakho ikhalori jikelele.
- Itshintsha ukubunjwa komzimba wakho, okusiza ukuma umzimba wakho futhi ugcine unempilo.
- Iqinisa amathambo nezicubu ezixhumene nemisipha.
- Ikugcina uqina futhi usebenza njengoba ukhula.
- Ithuthukisa ukusebenzisana nokulinganisela futhi kungasiza ekuvimbeleni ukulimala.
Okubalulekile ukuthi, asikwazi ukulinganisa zonke izici zokuqina. Asinamathuluzi afinyeleleka ngokwanele ukukala izinto ezenzeka ngaphakathi kwezingcingo zamasipha noma ngaphakathi noma amangqamuzana amaningi njengoba sisisebenzisa.
Okubonayo esibukweni nakwesilinganiso yilokho ovame ukukugxila kukho. Uma ungaboni izinguquko ozifunayo, ungase udangele ukuthi akukho lutho olusebenzayo. Imiphumela iza nesikhathi nokuvumelana. Buza noma ngubani ofanelekile ukuthi kuthatha isikhathi eside kangakanani ukubona izinguquko zangempela futhi bangase bathi izinyanga, ngisho neminyaka.
Izwi elivela
Ukuqeqeshwa kwamandla kubalulekile cishe noma imuphi umgomo wokuqina , kungakhathaliseki ukuthi ufuna ukulahlekelwa amafutha, ukuzuza imisipha , noma ukungena esimweni esingcono. Ukugxila enkambeni yokuthola umzimba wakho uqinile futhi ulungele ukuvame ukukugqugquzela ngaphezu kokukhathazeka ngokuthi mangaki amakholori oshisayo.
> Umthombo:
> McClave SA, Snider HL: Ukuhlakaza izidingo zamandla zomzimba. I-Curr Opin Clin Methods Care Metab 2001 UMar; 4 (2): 143-147.