Zinthu 4 Zofunika Kuchepetsa Kuwonda

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Pamaso pake, kuchepa thupi kumawoneka kosavuta: Malingana ngati muwotcha ma calories kuposa momwe mumadyera, muyenera kutsitsa mapaundi. Koma pafupifupi aliyense amene anayesa kubwezeretsa m’chiuno mwake akhoza kuloza kwa masabata kapena miyezi pamene sizikuwoneka kuti zikuyenda mwanjira imeneyo. Nazi ziwerengero zinayi zofunika kukuthandizani kukwaniritsa zolinga zanu zochepetsa thupi.

Kuwerengera kwa kalori tsiku lililonse

Mukadziwa kuchuluka kwanu kwa kagayidwe kake ka kagayidwe [kadzalumikizana ndi: Kuthetsa Kulemera Kwanu: Ma calories Opikisana ndi Ma calories Opita Kunja], muyenera kuwerengera zochitika zolimbitsa thupi kuti mudziwe kuchuluka kwa ma calories omwe mumagwiritsa ntchito tsiku lililonse. Apa, equation ndiyo njira yothandiza kwambiri yozindikira kutentha kwa kalori yanu. Lonjezerani RMR yanu ndichinthu choyenera kuchita:

Ngati mukungokhala (zochepa kapena ayi) - RMR x 1.2

Ngati mukugwira ntchito pang'ono Malangizo: RMR x 1.375

Ngati muli otanganidwa (zolimbitsa thupi / masewera olimbitsa thupi 3-5 pa sabata) - RMR X 1.55

Ngati ndinu okangalika Zowonjezera - RMR x 1.725

Nambala yomwe mumapeza ikuyimira chiwerengero chochepa cha ma calories omwe muyenera kudya tsiku ndi tsiku kuti mukhalebe ndi kulemera kwanu. Ochita kafukufuku amakhulupirira kuti mumayenera kuwotcha mafuta okwana 3,500 kuti muchepetse mafuta, kuti muchepetse kilogalamu imodzi pa sabata, kuti muchepetse kunenepa, muyenera kudya kapena kuchita zolimbitsa thupi tsiku lililonse .

Kutalika kwa mtima

Kuchuluka kwa kugunda kwa mtima ndi gawo la kuthekera kwa thupi lanu kugwiritsa ntchito mpweya wabwino, ndipo kumafanana ndi kuchuluka kwa nthawi yomwe mtima wanu ungagunde mphindi imodzi ngati mutathamanga kwambiri momwe mungathere. Ngakhale mayesero olondola kwambiri amachitikira mu labu, njira yodziwikiratu yodziwira nambalayi imakhudzana ndi equation yopangidwa ndi ofufuza a University of Colorado ku Boulder.

Kuti mumve za kugunda kwamtima kwanu, ofufuzawo amalimbikitsa njira zotsatirazi: 208 - 0.7 x zaka = kugunda kwa mtima max. Mwachitsanzo, mayi wazaka 35 amatha kugunda pamtima 183.5. Onani Chiwerengero cha Mtima wa Target (pansipa) kuti mugwiritse ntchito chiwerengerochi kuti mudziwe momwe mungalimbikitsire zolimbitsa thupi.

Kugunda kwa mtima komwe mukufuna

Chikhulupiriro chimodzi chokhazikika pochepetsa thupi ndikuti masewera olimbitsa thupi ochepa - kugwira ntchito osachepera 55 peresenti ya kugunda kwamtima kwanu - ndiyo njira yabwino kwambiri yothetsera mafuta. Pamene thupi lanu likuyaka kwambiri peresenti mafuta opatsa mafuta mtima wanu ukakhala wocheperako, kuchuluka kwama calories omwe mumagwiritsa ntchito nthawi yolimbitsa thupi ndi omwe amawerengedwa. M'malo mwake, asayansi ena amakhulupirira kuti kulimbitsa thupi kwambiri kumawotcha mafuta owonjezera panjira yopondaponda. Phunziro m'magazini Metabolism-Clinical and Experimental akuwonetsa kuti kuwotcha kumapeto kwa nthawi yayitali kumatenga nthawi yayitali katatu (mpaka 101? 2 maola 2!) Kwa iwo omwe amachita 75% ya kuchuluka kwa mtima wawo kuposa omwe amakhala ndi 50%.

Ngati ndinu oyamba kumene, khalani ndi pakati pa 50-70% ya kuchuluka kwa mtima wanu (ingowonjezerani kugunda kwamtima kwanu ndi 0,5 ndi 0.7). Kuwunika kwa mtima wokhala ndi chifuwa, chomwe chimadula pakati pa $ 80- $ 120, ndiye njira yabwino yodziwira ngati mukufuna. Koma kugunda kwamtima pamakina ambiri olimbitsa thupi kumalowa m'malo. Zimagwira bwino ntchito ngati manja anu ali onyowa pang'ono ndi thukuta (madzi amathandiza kuyendetsa magetsi kuchokera mumtima mwanu), mikono yanu ikadali bata ndikugwiritsanso ntchito mopepuka.

Olimbitsa thupi kwambiri ayenera kuwombera osachepera 70 peresenti yamitima yawo yayikulu, koma osapitilira 92 peresenti. Pakadali pano, ambiri aife timadutsa gawo lathu la aerobic, malinga ndi kafukufuku waposachedwa ndi ofufuza a University of Birmingham, England. Pafupifupi kutentha kwanu konse kumachokera ku chakudya chomwe mwasunga. Pambuyo pa ola limodzi pa liwiro limenelo (malingana ndi kuchuluka kwa ma carbs omwe mukusungira), minofu yanu idzatha mafuta, zomwe zimachititsa kuti mukhale ofooka komanso opanda mutu - zomwe ochita masewera ochita masewera amatcha "kugunda khoma."

Mafuta ochuluka thupi

Popanda kuchita masewera olimbitsa thupi, mutangofika tsiku lanu lobadwa la 25 mudzayamba kuchepa minofu ndikuisintha ndi mafuta mpaka 3% pachaka. Pofika zaka 60, mkazi wosagwira ntchito akhoza kulemera mofanana ndi momwe analili ali ndi zaka 20, koma amakhala ndi mafuta ochuluka kuwirikiza kawiri. Mafuta owonjezera amthupi, makamaka m'malo monga pamimba, amadziwika kuti ndiwofunikira pangozi yakupha anthu monga matenda amtima ndi matenda ashuga.

Ichi ndichifukwa chake akatswiri tsopano akuwonetsa kuti azimayi amayika kulemera kwa thupi ngati chilinganizo cholimbitsa thupi ndikuyang'ana momwe thupi limapangira ngati gawo labwino la thanzi lawo. Njira yothandiza kwambiri komanso yolondola yoyezera mafuta a thupi ndi kuyesa kwa caliper pakhungu. Izi zitha kukhala zolondola mpaka 96 peresenti ngati mayeso atatu agwiritsidwa ntchito ndipo amachitidwa ndi woyeserera waluso. Mayesowa amaperekedwa m'malo ambiri olimbitsa thupi. Komabe, zotsatira za anthu amtundu wanji zitha kusokonekera ndi 1-3 peresenti yowonjezera chifukwa mafomu omwe amagwiritsidwa ntchito kwambiri m'magulu azaumoyo amachokera ku kafukufuku wopangidwa makamaka pazachizungu.

Kuti mukhale ndi thanzi labwino, kafukufuku mu Dokotala ndi Sportsmedicine akusonyeza kuchuluka kwa mafuta a thupi pakati pa 16 ndi 25. Ochepera 12 peresenti angakhale owopsa ku thanzi lanu, pamene oposa 32 peresenti amakupatsani chiopsezo chachikulu cha matenda komanso moyo waufupi.

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