Kodi Minofu ndi Mafuta Zimakhudza Bwanji Kunenepa?
Zamkati
- Chidule
- Mafuta motsutsana ndi minofu
- Kuchuluka kwa minofu ndi mafuta m'thupi
- BMI ndi minofu
- Malangizo owonjezera kukula kwa minofu
- Malangizo ochepetsa thupi
- Kutenga
Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.
Chidule
Mwina mwamvapo kuti minofu imalemera kuposa mafuta. Komabe, malinga ndi sayansi, paundi ya minofu ndi mapaundi amafuta amalemera chimodzimodzi. Kusiyanitsa pakati pa ziwirizi ndi kachulukidwe.
Zinthu ziwiri zolemera chimodzimodzi zitha kukhala zosiyana kwambiri kukula. Pondo wa marshmallows atenga malo ochulukirapo kuposa paundi yachitsulo.
N'chimodzimodzinso ndi mafuta ndi minofu. Paundi yamafuta ndiyambiri, yamwazi, komanso kukula kwa chipatso chaching'ono. Pondo la mnofu ndi lolimba, lolimba, komanso pafupifupi kukula kwa cholembera.
Mafuta motsutsana ndi minofu
Si mapaundi onse omwe adalengedwa ofanana. M'malo mwake, thupi lanu lonse silisonyeza momveka bwino momwe mukuwonekera kapena zoopsa zomwe mungakumane nazo.
Anthu awiri osiyana omwe amalemera mofanana amatha kuwoneka osiyana kwambiri wina akakhala ndi mafuta ambiri ndipo winayo amakhala ndi minofu yambiri.
Mafuta owonjezera 20 angakupatseni mawonekedwe owoneka bwino. Koma mapaundi owonjezera 20 a minofu adzawoneka olimba komanso osema.
Minofu imagwiranso ntchito ina kuposa mafuta. Mafuta amathandiza kutetezera thupi ndikukola kutentha kwa thupi. Minofu imathandizira kuchepa kwa thupi. Izi zikutanthauza kuti minofu yomwe mumakhala nayo kwambiri, imawotcha kwambiri mukamapuma.
Kuchuluka kwa minofu ndi mafuta m'thupi
apeza kuti anthu omwe ali ndi kuchuluka kwamafuta amthupi amakhala ndiimfa yayikulu kwambiri, mosasamala kanthu za kulemera kwawo kapena kuchuluka kwa thupi (BMI).
Mafuta amachulukitsa mwayi wanu wopanga zinthu monga:
- matenda oopsa
- matenda ashuga
- matenda amtima
Izi zikutanthauza kuti ngakhale anthu omwe ali ndi kuchepa thupi koma kuchepa kwa minofu ndi mafuta amakhala pachiwopsezo chachikulu cha zovuta zokhudzana ndi kunenepa kwambiri.
Kusunga kuchuluka kwamafuta anu ndikuteteza mikhalidwe yokhudzana ndi kunenepa kwambiri.
Izi sizitanthauza kuti muyenera kupanga minofu yochulukirapo. Ngakhale kuti minyewa siyabwino ndipo simungakhale nayo yambiri, ndibwino kuyesetsa kukwaniritsa zolinga zabwino.
Maperesenti amafuta amthupi olimbikitsidwa amasiyanasiyana pang'ono. Malangizo otsatirawa, ovomerezeka ndi Vanderbilt University, ndi okhudzana ndi jenda komanso zaka ndipo amachokera ku malangizo a American College of Sports Medicine:
| Zaka | Mkazi (% mafuta amthupi) | Amuna (% mafuta amthupi) |
|---|---|---|
| 20-29 | 16%–24% | 7%–17% |
| 30-39 | 17%–25% | 12%–21% |
| 40-49 | 19%–28% | 14%–23% |
| 50-59 | 22%–31% | 16%–24% |
| 60+ | 22%–33% | 17%–25% |
Izi zitha kugawidwa ndi kuchuluka komwe kumawoneka pakati pa othamanga ndi anthu omwe ali oyenera, apakati, kapena onenepa:
| Gulu | Mkazi (% mafuta amthupi) | Amuna (% mafuta amthupi) |
|---|---|---|
| Ochita masewera | 14%–20% | 6%–13% |
| Anthu oyenerera | 21%–24% | 14%–17% |
| Avereji ya anthu | 25%–31% | 18%–24% |
| Anthu onenepa kwambiri | 32% kapena kupitilira apo | 25% kapena kupitilira apo |
Kuyesa kupangika kwamafuta anu kumakhala kovuta.
Maofesi ena ochita masewera olimbitsa thupi komanso madokotala amapereka zida zoyesera zapamwamba kwambiri zomwe zimagwiritsa ntchito bioelectric impedance (BIA) kuti ipeze ma cell amafuta. Palinso masikelo apanyumba omwe amagwiritsa ntchito ukadaulo poyerekeza kuchuluka kwamafuta amthupi.
Zida zoyezera izi nthawi zina zimakhala zosamveka bwino. Zinthu zakunja, monga kuchuluka kwa madzi omwe mwakhala mukumwa, zingakhudze zotsatira zomwe zida izi zimapereka.
Mutha kupeza ndikugula pamitundu ingapo pamiyeso iyi pa intaneti.
BMI ndi minofu
Kuchuluka kwa minofu sikugwirizana ndi BMI yanu. Kulemera ndi kutalika kwanu kumatsimikizira BMI yanu, osati thupi lanu. , komabe, kuti BMI imagwirizana pang'ono ndi miyezo yamafuta amthupi.
Kuphatikiza apo, BMI ndiyolosera zamtsogolo zamatenda osiyanasiyana - monga matenda ashuga ndi matenda oopsa - monga njira zowonekera pathupi.
Malangizo owonjezera kukula kwa minofu
Ngati mukufuna kupanga minofu yowonda kapena yochulukirapo pang'ono, yesani izi:
- Yesetsani kuchita zolimbitsa thupi masiku atatu kapena anayi pasabata.
- Kunyumba, gwiritsani ntchito thupi lanu ndi pushups, pullups, ndi squats.
- Phatikizani maphunziro amphamvu mu ntchito yanu ya cardio ndimachitidwe apamwamba kwambiri (HIIT).
- Musaope kudzikakamiza ndi zolemera zaulere zolemera kwambiri.
- Ganizirani zokambirana ndi mphunzitsi wanu yemwe angakuwonetseni momwe mungakwerere mosamala komanso moyenera.
- Ganizirani zosangalatsa zomwe zimakuthandizani kuti mukhale ndi minofu, monga kukwera, yoga, kapena kukwera njinga.
- Idyani chakudya chambiri chomanga thupi kuti chikulitse kukula kwa minofu yanu. Ngati mukuyesera kuchulukitsa, onjezerani mafuta omwe mumadya tsiku ndi tsiku ndi mapuloteni owonda ngati nkhuku ndi nsomba.
Malangizo ochepetsa thupi
Kuchepetsa thupi kumangoposa kungomanga minofu. Nawa maupangiri okuthandizani kuti muchepetse kunenepa:
- Idyani chakudya choyenera chodzaza ndi zakudya zopatsa thanzi. Kuchepetsa thupi sikungokhudza kudula kokha. Zimakhudzanso kudya ma calories oyenera. Wonjezerani kudya zipatso, ndiwo zamasamba, ndi mapuloteni owonda kuti akuthandizeni kuti mukhale ndi nthawi yayitali. Chepetsani kapena chotsani zopatsa mphamvu zopanda kanthu monga khofi wa shuga kapena zakumwa zozizilitsa kukhosi komanso zakudya zopsereza kwambiri monga tchipisi.
- Pewani kuchita zinthu mosazindikira. Kuti muchepetse thupi, mukufuna kudula ma calories. Koma ngati mumachepetsa ma calories ambiri, thupi lanu limatha kufa ndi njala. Izi zitha kuchepetsa kagayidwe kanu ndikuwononga zolinga zanu zochepetsa thupi.
- Polankhula za zolinga, khazikitsani zotheka. Pokhapokha dokotala atakulimbikitsani mosiyana, yesetsani kutaya mapaundi opitilira imodzi kapena awiri pa sabata.
- Chitani masewera olimbitsa thupi tsiku lililonse. Kuchita masewera olimbitsa thupi sikuyenera kuphatikiza gawo lonse la thukuta. Tsika basi awiri amayima molawirira kuti awonjezere zina kapena kukwera masitepe. Ngati mumawonera wailesi yakanema usiku, yesani kunyamula zolemera nthawi yamalonda m'malo mowadutsira mwachangu kapena kutenga chakudya.
- Pewani sikelo. Nthawi zina kuchoka pamlingo kungakuthandizeni kuti mukhale oyenera. Ndicho chifukwa simudzawona masiku amenewo pamene madzi owonjezera amachititsa kuti ziwoneke ngati kuti mwalemera. M'malo mwake, yang'anani momwe zovala zanu zikukwanira. Kodi mathalauza anu ndi ocheperako m'chiuno ndi ntchafu?
- Gwiritsani ntchito katswiri wazakudya. Ngati mwakhala mukudya bwino komanso kuchita masewera olimbitsa thupi koma osataya thupi, lingalirani kugwira ntchito ndi katswiri wazakudya. Amatha kuthandizira kuchepa zakudya zanu ndi magawo ake, zomwe zingathandize kuyambitsa kuchepa kwanu.
- Sinthani. Ngati nthawi zonse mumadya zinthu zomwezo ndikuchita zolimbitsa thupi zomwezo, lingalirani kuzisintha. Izi zitha kukuthandizani kuti muchepetse mapiri ochepetsa thupi komanso kuti musatope.
- Lankhulani ndi dokotala. Ngati mukuda nkhawa ndi kulemera kwanu, lingalirani zolankhula ndi dokotala. Amatha kukuthandizani kukhazikitsa zolinga zenizeni ndikupanga dongosolo lochepetsa thupi.
Kutenga
Ngati muli ndi chizolowezi chochita masewera olimbitsa thupi chodalirika komanso kadyedwe kabwino, musadandaule kwambiri pamlingo.
Ngati mwangomaliza kumene masewera anu ndipo mukuda nkhawa kuti simuchepetsa thupi mokwanira, yesani muyeso wina.
Ngati mathalauza anu akumva omasuka m'chiuno ndipo ma T-shirts anu akumva zolimba m'manja, ndiye kuti mwina mukutaya mafuta amthupi ndikumanga minofu.
Gawa
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