Ziwerengero 5 Zofunika Kwambiri Zochepetsa 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. Mumachita masewera olimbitsa thupi ngati fiend ndikudutsa dengu la mkate ndikungopeza kuti ma jeans anu akulimba modabwitsa. Ngati si vuto loumitsa - ndipo mutikhulupirire, sichoncho - mwina mukufunikira cheke chenicheni cha masamu. Kafukufuku waposachedwa akuwonetsa kuti njira zingapo zodziwika bwino zodziwira zosowa zanu sizingakhale zolondola - ndipo zimakuwonongerani zotsatira. Nazi malingaliro aposachedwa paziwerengero zisanu zofunika kukuthandizani kukwaniritsa zolinga zanu zochepetsera thupi.

Kupuma kwa kagayidwe kachakudya

Pali ma equation angapo opikisana kuti muwerengere kuchuluka kwa kagayidwe kanu kagayidwe kachakudya (RMR) - kuchuluka kwa ma calories omwe thupi lanu limawotcha pakupuma tsiku limodzi. Ngakhale mafomuwa amapereka kuchuluka kwa zopatsa mphamvu zomwe mungadye malinga ndi msinkhu wanu ndi kulemera kwanu, ma equation omwe amagwiritsidwa ntchito kwambiri amachokera ku kafukufuku wazaka zambiri. M'malo mwake, kafukufuku wina adapeza kuti mafomuwa amachepetsedwa ndi 15 peresenti, makamaka mwa anthu onenepa kwambiri. Kufananirana konse, ngakhale kutengera momwe thupi limapangidwira, kumatha kuchepa kapena kunyalanyaza kuchuluka kwa ma calories omwe muyenera kudya, atero a David Nieman, Dr.PH, pulofesa wa zaumoyo komanso masewera olimbitsa thupi ku Appalachian State University ku Boone, NC "Anthu ena amaganiza kuti tikuchepetsa pang'ono, koma sakuchepetsa chifukwa akudya kwambiri. "

Asayansi omwe amaphunzira kagayidwe kake amafunika kuti akwaniritse bwino, amadalira "kagayidwe kagayidwe kachakudya" - chida chowerengera bwino chomwe chimawerengera RMR kutengera kuchuluka kwa mpweya womwe mumapuma komanso mpweya woipa womwe mumatulutsa. M'mbuyomu, luso lamtunduwu linali lokwera mtengo komanso losafikirika. Koma kampani yochokera ku Golden, Colo, HealtheTech, yagwiritsa ntchito mfundo yomweyi posachedwa kuti ipange BodyGem, mayeso osavuta, opumira pamanja omwe amagwiritsidwa ntchito poyesa kagayidwe kachakudya kuma gyms ndi spas mdziko lonse (lowani ku zojambulazojambula .com za malo).Pafupifupi $40- $100, mumapeza zotsatira zomwe zimafanana ndi golide; Kafukufuku wapezeka kuti BodyGem idachotsedwa ndi 1% yokha.

Ngati simukupeza mayeso a BodyGem pafupi nanu, tsegulani tsamba 152 kuti mupeze chilinganizo cholondola kwambiri chomwe tapezapo kuwerengera RMR yanu.

Kuwerengera kwa kalori tsiku lililonse

Mukadziwa RMR yanu, mudzafunikirabe kuwerengera zochitika zolimbitsa thupi kuti mudziwe kuchuluka kwama 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 ZamgululiRMR X 1.375

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

Ngati ndinu okangalika ZamgululiRMR 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 . Koma ngakhale mutakhala owerengera mosamala kwambiri, mwina mumanyalanyaza kuchuluka kwa zomwe mumadya. Izi ndizomwe anapeza a Wanda Howell, Ph.D., pulofesa wodziwika bwino wazasayansi yazakudya ku University of Arizona ku Tucson, yemwe adalangiza omwe akuchita nawo kafukufukuyu kuti azisunga zolemba zawo zazakudya kwa milungu iwiri. Atawonetsedwa momwe angazindikire kukula kwa magawo ndi maakaunti owonjezera monga kirimu kirimu ndi mavalidwe a saladi, ngakhale osunga zolemba mosamalitsa adaphonya pafupifupi 30% ya zopatsa mphamvu zawo zatsiku ndi tsiku - kusiyana mpaka ma calories 600, Howell adapeza.

Yankho lake? Funsani mnzanu kapena wachibale wanu kuti akuthandizeni kuti mukhale zenizeni. Kafukufuku waposachedwa wofalitsidwa mu Briteni Journal of Nutrition adapeza kuti kuchuluka kwa kalori kumakhala kolondola kwambiri ngati wina azitsatira.

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 kuti mayeso olondola kwambiri amachitidwa mu labu, njira yotheka yodziwira nambalayi ikukhudza equation yomwe yapangidwa posachedwapa ndi ofufuza a pa yunivesite ya Colorado ku Boulder.

Njira yotchuka kwambiri yowerengera kugunda kwa mtima ndikungochotsa zaka zanu kuchokera pa 220. Koma asayansi atayang'anitsitsa njirayi, adapeza kuti imawonjezera kuchuluka kwa mtima kwa achinyamata ndikuwunyalanyaza - 40 gulu. Kuti mumve bwino za kugunda kwamtima kwanu, ofufuzawa tsopano akupangira 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%.

Ndiye chani yanu nambala yamatsenga? Kwa oyamba kumene, yesetsani pakati pa 50-70 peresenti ya kuchuluka kwa mtima wanu (ingochulukitsani kugunda kwa mtima wanu ndi 0.5 ndi 0.7). Chowunikira pamtima chokhala ndi lamba pachifuwa, chokwera pakati pa $80-$120, ndiyo njira yabwino yodziwira ngati muli m'dera lomwe mukufuna (pitani. mtima ratemonitorsusa.com kufananiza zopangidwa ndi mitengo). Koma kugunda kwa mtima pamakina ambiri olimbitsa thupi ndikulowa m'malo, atero a Jim Zahniser, mneneri wa Precor Inc. wopanga zida zolimbitsa thupi ku Woodinville, Wash. Amagwira ntchito bwino ngati manja anu atanyowa pang'ono ndi thukuta (madzi amathandizira Zizindikiro zamagetsi zochokera mumtima mwanu), mikono yanu ikadali bata ndipo kugwira kwanu kuli kopepuka, akutero.

Olimbitsa thupi kwambiri ayenera kuwombera osachepera 70 peresenti yamitima yawo yayikulu, koma osapitilira 92 peresenti. Pakadali pano, ambiri a ife timadutsa gawo lathu la aerobic, malinga ndi kafukufuku waposachedwa ndi ofufuza a University of Birmingham, England, kutanthauza kuti pafupifupi kuwotcha kwanu konse kumachokera ku chakudya chomwe zasungidwa. Pambuyo pa ola limodzi pa liwiro limenelo (malingana ndi kuchuluka kwa ma carbs omwe mukusungira), minofu yanu idzatha mafuta, ndikupangitsani kuti mukhale ndi zomwe othamanga amachitcha "kugunda khoma." Mudzamva kuti ndinu ofooka komanso opanda mutu, ndipo mutha kunena kuti sayonara kuti mupitilize gawo lanu la Spinning - kapena marathon anu.

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 wathanzi, kafukufuku waposachedwa 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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