Kodi Kuchita masewera olimbitsa thupi Kumakuthandizani kuti muchepetse kunenepa? Chowonadi Chodabwitsa

Zamkati

• Kuchita Zolimbitsa Thupi Kuli Ndi Phindu Lathanzi
• Ganizirani Kutaya Mafuta, Osati Kuchepetsa Kunenepa
• Cardio Amakuthandizani Kutentha Ma calories ndi Mafuta Amthupi
• Kukweza zolemera Kumakuthandizani Kutentha Ma calories Ambiri Pazenera
• Anthu Omwe Amachita masewera olimbitsa thupi Nthawi zina Amadya Zambiri
• Kuchita masewera olimbitsa thupi kumatha kuwonjezera kuchuluka kwa njala
• Masewera Olimbitsa Thupi Angakhudze Hormone Yolakalaka Zakudya
• Zotsatira Zakudya Zitha Kusintha ndi Munthu payekha
• Kodi Kuchita masewera olimbitsa thupi Kumakuthandizani kuti muchepetse kunenepa?
• Anthu Omwe Achepetsa Kulemera Kwawo Ndipo Amawasunga Amakonda Kuchita Zochita Zambiri
• Zakudya Zathanzi Zofunikanso

Kuti muchepetse kunenepa, muyenera kuwotcha zopatsa mphamvu zambiri kuposa zomwe mumadya.

Kuchita masewera olimbitsa thupi kungakuthandizeni kukwaniritsa izi powotcha mafuta owonjezera.

Komabe, anthu ena amati kuchita masewera olimbitsa thupi sikuthandiza pakuchepetsa thupi.

Izi zikhoza kukhala chifukwa kuchita masewera olimbitsa thupi kumawonjezera njala mwa anthu ena, kuwapangitsa kudya makilogalamu ambiri kuposa momwe adawotchera panthawi yopuma.

Kodi kuchita masewera olimbitsa thupi kumathandizadi kuti muchepetse kunenepa? Nkhaniyi ikuwona umboni.

Kuchita Zolimbitsa Thupi Kuli Ndi Phindu Lathanzi

Kuchita masewera olimbitsa thupi ndikofunika kwambiri paumoyo wanu ().

Ikhoza kuchepetsa chiopsezo cha matenda ambiri, kuphatikizapo matenda a mtima, matenda a shuga, kunenepa kwambiri, kufooka kwa mafupa ndi khansa zina (,,,,,,,,,),.

M'malo mwake, anthu omwe amagwira ntchito pafupipafupi amaganiza kuti ali ndi chiopsezo chochepa kwambiri chofa matenda ambiriwa ().

Kuchita masewera olimbitsa thupi ndibwino kwambiri kuti mukhale ndi thanzi labwino, ndipo kumatha kukuthandizani kuthana ndi kupsinjika ndi kupumula ().

Kumbukirani izi mukamaganizira zotsatira zolimbitsa thupi. Ngakhale sizothandiza pakuchepetsa thupi, zimapindulabe ndi maubwino ena omwe ndi ofunikanso (ngati siochulukirapo).

Kuchita masewera olimbitsa thupi sikungokhala kungochepetsa thupi. Ili ndi maubwino osiyanasiyana amphamvu mthupi lanu ndi ubongo.

Ganizirani Kutaya Mafuta, Osati Kuchepetsa Kunenepa

Kuchita masewera olimbitsa thupi nthawi zambiri kumalangizidwa kulemera kutayika, koma anthu akuyenera kutsata wonenepa kutaya ().

Mukangochepetsa kuchuluka kwa kalori yanu kuti muchepetse thupi, osachita masewera olimbitsa thupi, mutha kutaya minofu komanso mafuta ().

M'malo mwake, akuti akuti anthu akaonda, pafupifupi kotala la kulemera komwe amataya ndi minofu ().

Mukamachepetsa ma calories, thupi lanu limakakamizidwa kupeza mafuta ena. Tsoka ilo, izi zikutanthauza kuwotcha mapuloteni am'mimba pamodzi ndi malo anu ogulitsa mafuta ().

Kuphatikizapo dongosolo lochita masewera olimbitsa thupi limodzi ndi zakudya zanu kumatha kuchepetsa kuchuluka kwa minofu yomwe mumataya (,,).

Izi ndizofunikanso chifukwa minofu imagwira ntchito kwambiri kuposa mafuta.

Kupewa kuchepa kwa minofu kumatha kuthana ndi kutsika kwa kagayidwe kamene kamachitika mukachepetsa thupi, zomwe zimapangitsa kuti zikhale zovuta kuti muchepetse thupi ndikuzisiya ().

Kuphatikiza apo, zabwino zambiri zolimbitsa thupi zimawoneka kuti zimabwera chifukwa chakukula kwa thupi, kukhala ndi thanzi labwino komanso kukhala wathanzi, osati kungochepetsa thupi ().

Ngakhale simutaya "kulemera," mwina mukucheperabe wonenepa ndi kumanga minofu m'malo mwake.

Pazifukwa izi, zitha kukhala zothandiza kuyeza kukula kwa m'chiuno mwanu ndi kuchuluka kwamafuta mthupi lanu nthawi ndi nthawi. Mulingo sulongosola nkhani yonse.

Mukachepetsa thupi, mukufuna kuwonjezera kuchepa kwamafuta ndikuchepetsa kuchepa kwa minofu. Ndizotheka kutaya mafuta amthupi popanda kutaya thupi lonse pamlingo.

Cardio Amakuthandizani Kutentha Ma calories ndi Mafuta Amthupi

Chimodzi mwazinthu zodziwika bwino zolimbitsa thupi ndi masewera olimbitsa thupi, omwe amadziwikanso kuti cardio. Zitsanzo zake ndi monga kuyenda, kuthamanga, kupalasa njinga ndikusambira.

Kuchita masewera olimbitsa thupi sikumakhudza kwambiri minofu yanu, osachepera poyerekeza ndi kunyamula. Komabe, ndiwothandiza kwambiri pakuwotcha mafuta.

Kafukufuku waposachedwa wa miyezi 10 adawunika momwe Cardio idakhudzira anthu onenepa kwambiri a 141 kapena onenepa kwambiri. Adagawika m'magulu atatu ndipo sanauzidwe kuti achepetse kudya kwa kalori ():

• Gulu 1: Kutentha makilogalamu 400 akuchita cardio, masiku 5 pa sabata
• Gulu 2: Kutentha ma calories 600 akuchita cardio, masiku 5 pa sabata
• Gulu 3: Palibe zolimbitsa thupi

Ophunzira nawo Gulu 1 adataya 4.3% yolemera thupi, pomwe omwe ali mgulu lachiwiri adataya pang'ono ku 5.7%. Gulu lolamulira, lomwe silinachite masewera olimbitsa thupi, lidapeza 0.5%.

Kafukufuku wina akuwonetsanso kuti Cardio imatha kukuthandizani kuwotcha mafuta, makamaka mafuta owopsa am'mimba omwe amachulukitsa chiopsezo cha mtundu wachiwiri wa matenda ashuga ndi matenda amtima (,,).

Chifukwa chake, kuwonjezera cardio pamoyo wanu kumatha kukuthandizani kuti muchepetse kunenepa kwanu ndikukhala ndi thanzi labwino. Ingolipirani zolimbitsa thupi mwa kudya ma calories m'malo mwake.

Kuchita masewera olimbitsa thupi pafupipafupi kumatha kuwonjezera kuchuluka kwama calories omwe mumawotcha ndikuthandizani kuti muchepetse mafuta m'thupi.

Kukweza zolemera Kumakuthandizani Kutentha Ma calories Ambiri Pazenera

Zochita zonse zolimbitsa thupi zingakuthandizeni kuwotcha mafuta.

Komabe, kukaniza - monga kukweza - kuli ndi phindu lomwe limapitilira pamenepo.

Kukaniza maphunziro kumathandizira kukulitsa mphamvu, kamvekedwe ndi kuchuluka kwa minofu yomwe muli nayo.

Izi ndizofunikira pakukhala ndi thanzi lalitali, popeza achikulire omwe sachita chilichonse amataya pakati pa 3-8% ya minofu yawo pazaka khumi ().

Kuchuluka kwa minofu kumakulitsanso kagayidwe kanu, kukuthandizani kuwotcha mafuta ambiri nthawi yayitali - ngakhale kupumula (,,).

Izi zimathandizanso kupewa kutsika kwa metabolism komwe kumatha kuchitika limodzi ndi kuchepa kwa thupi.

Kafukufuku wina wazimayi 48 onenepa kwambiri pazakudya zochepa kwambiri adapeza kuti omwe adatsata pulogalamu yonyamula zolemera adakhalabe ndi minofu, kagayidwe kachakudya ndi mphamvu, ngakhale adataya thupi ().

Amayi omwe sanakweze zolemera nawonso adachepetsa, koma nawonso adachepetsa minyewa yambiri ndikukumana ndi kuchepa kwama metabolism ().

Chifukwa cha izi, kuchita njira ina yoletsa kukana ndikofunikira kwambiri pakuthandizira kuchepa kwakanthawi kwakanthawi. Zimapangitsa kukhala kosavuta kuchepetsa kulemera, komwe kumakhala kovuta kwambiri kuposa kutaya koyambirira.

Kukweza zolemera kumathandizira kusunga ndikumanga minofu, ndipo kumathandiza kupewa kuchepa kwa thupi lanu pochepetsa mafuta.

Anthu Omwe Amachita masewera olimbitsa thupi Nthawi zina Amadya Zambiri

Chimodzi mwamavuto akulu pakuchita masewera olimbitsa thupi ndikuchepetsa thupi ndikuti masewera olimbitsa thupi samangokhudza gawo la "zopatsa mphamvu" zamagetsi.

Zingakhudzenso njala komanso njala, zomwe zingakupangitseni kudya ma calories ambiri.

Kuchita masewera olimbitsa thupi kumatha kuwonjezera kuchuluka kwa njala

Chimodzi mwazodandaula zazikulu zokhudzana ndi masewera olimbitsa thupi ndikuti zimatha kukupangitsani kukhala ndi njala ndikupangitsani kudya kwambiri.

Amanenanso kuti kuchita masewera olimbitsa thupi kungakupangitseni kupitiliza kuchuluka kwa zopatsa mphamvu zomwe mudawotcha ndikudzipindulitsa nokha ndi chakudya. Izi zitha kupewetsa kuchepa kwa thupi komanso zingayambitse kunenepa (,).

Ngakhale sizikhudza aliyense, kafukufuku akuwonetsa kuti ena anthu amadya kwambiri atatha kulimbitsa thupi, zomwe zitha kuwalepheretsa kuti achepetse thupi (,,).

Masewera Olimbitsa Thupi Angakhudze Hormone Yolakalaka Zakudya

Zochita zathupi zimatha kusokoneza mahomoni ghrelin. Ghrelin imadziwikanso kuti "hormone yanjala" chifukwa cha momwe imayendetsera kudya kwanu.

Chosangalatsa ndichakuti, kafukufuku akuwonetsa kuti njala imatha kuponderezedwa mutachita masewera olimbitsa thupi kwambiri Izi zimadziwika kuti "zolimbitsa thupi" ndipo zikuwoneka kuti zikumangirizidwa ndi kuchepa kwa ghrelin.

Komabe, magawo a ghrelin amabwerera mwakale pambuyo pa theka la ola.

Chifukwa chake ngakhale pali kulumikizana pakati pa kudya ndi ghrelin, sikuwoneka kuti kumakhudza kuchuluka kwa zomwe mumadya ().

Zotsatira Zakudya Zitha Kusintha ndi Munthu payekha

Kafukufuku wokhudzana ndi kalori mutatha kuchita masewera olimbitsa thupi ndiosakanikirana. Tsopano zadziwika kuti kudya komanso kudya pambuyo pa masewera olimbitsa thupi kumatha kusiyanasiyana pakati pa anthu (,,,,).

Mwachitsanzo, azimayi awonetsedwa kuti ali ndi njala akamaliza kugwira ntchito kuposa amuna, ndipo anthu owonda akhoza kukhala ndi njala yochepa kuposa anthu onenepa kwambiri (,,,,).

Momwe zolimbitsa thupi zimakhudzira kudya komanso kudya zimasiyanasiyana pakati pa anthu. Anthu ena amatha kukhala ndi njala ndikudya zambiri, zomwe zitha kupewetsa kunenepa.

Kodi Kuchita masewera olimbitsa thupi Kumakuthandizani kuti muchepetse kunenepa?

Zotsatira zolimbitsa thupi pakuchepetsa thupi kapena phindu zimasiyanasiyana malinga ndi munthu ().

Ngakhale anthu ambiri omwe amachita masewera olimbitsa thupi amachepetsa thupi pakapita nthawi, anthu ena amawona kuti kulemera kwawo kumakhala kolimba ndipo anthu ochepa amatha kunenepa ().

Komabe, ena mwa omwe amanenepa amakhala akupeza minofu, osati mafuta.

Zonse zomwe zikunenedwa, mukamayerekezera zakudya ndi masewera olimbitsa thupi, kusintha zakudya zanu kumakhala kothandiza kwambiri kuposa kuchepa thupi (,).

Komabe, njira yothandiza kwambiri imaphatikizapo zonse zakudya ndi masewera olimbitsa thupi ().

Kuyankha kwa thupi pakuchita masewera olimbitsa thupi kumasiyanasiyana pakati pa anthu. Anthu ena amachepetsa, ena amakhala ochepa ndipo ochepa amatha kunenepa.

Anthu Omwe Achepetsa Kulemera Kwawo Ndipo Amawasunga Amakonda Kuchita Zochita Zambiri

Kuchepetsa kulemera ukataya kumakhala kovuta.

M'malo mwake, kafukufuku wina akuwonetsa kuti 85% ya anthu omwe amadya chakudya chochepera amalephera kulemera ().

Chosangalatsa ndichakuti, kafukufuku wachitika kwa anthu omwe ataya zolemera zambiri ndikuzisunga kwazaka zambiri. Anthuwa amakonda kuchita masewera olimbitsa thupi kwambiri, mpaka ola limodzi patsiku ().

Ndibwino kuti mupeze mtundu wa masewera olimbitsa thupi omwe mumakonda komanso ogwirizana ndi moyo wanu. Mwanjira iyi, muli ndi mwayi wabwino wosunga izi.

Anthu omwe adakwanitsa kuonda ndikuchepetsa amakonda kuchita masewera olimbitsa thupi, mpaka ola limodzi patsiku.

Zakudya Zathanzi Zofunikanso

Kuchita masewera olimbitsa thupi kumatha kukhala ndi thanzi labwino komanso kukuthandizani kuti muchepetse thupi, koma kudya chakudya chopatsa thanzi ndikofunikira kwambiri.

Simungathe kudya zakudya zoyipa.