Kodi Kuchepetsa Kuchepetsa Msanga Mofulumira?

Zamkati

• Kodi Kuchepetsa Kutaya Kunenepa Komwe Kumayesedwa?
• Kodi Mungapitirize Kuchepetsa Kuonda?
• Kuopsa Kochepetsa Kunenepa Mofulumira
• Mutha Kutaya Minofu
• Itha Kuchepetsa Kugwiritsa Ntchito Magazi Anu
• Itha Kuyambitsa Kuperewera Kwa Zakudya
• Itha Kuyambitsa Miyala
• Zotsatira zina zoyipa
• Malangizo Okuthandizani Kuti Muchepetse Kunenepa Pamlingo Wathanzi
• Mfundo Yofunika Kwambiri

Zimakhala zachilendo kufuna kuonda msanga.

Koma mwina mwauzidwa kuti ndibwino kuti muchepetse thupi pang'onopang'ono, mosadukiza.

Ndi chifukwa chakuti kafukufuku wambiri akuwonetsa kuti anthu omwe amachepetsa thupi pang'onopang'ono amatha kuwasunga nthawi yayitali. Kuchepetsa thupi pang'onopang'ono kumadza ndi zoopsa zochepa zaumoyo (1,,).

Komabe, kafukufuku waposachedwapa apeza kuti kuonda msanga kungakhale koyenera komanso kotetezeka monga kuchepa thupi (4,).

Ndiye ndizolakwika kuti muchepetse thupi msanga? Nkhaniyi ikumba kafukufuku kuti apeze chowonadi.

Kodi Kuchepetsa Kutaya Kunenepa Komwe Kumayesedwa?

Malinga ndi akatswiri ambiri, kutaya makilogalamu 1-2 (0.45-0.9.9 kg) pamlungu ndi gawo labwino komanso lotetezeka (1,,).

Kutaya zochulukirapo kumawonedwa kuti ndikuthamangira kwambiri ndipo kumatha kukuika pachiwopsezo cha zovuta zambiri zathanzi, kuphatikiza kutayika kwa minofu, ndulu, kuperewera kwa zakudya ndi kutsika kwa metabolism (4,,, 8).

Njira zofala kwambiri zomwe anthu amayesera kuonda msanga ndi kuchita masewera olimbitsa thupi kwambiri, ndikutsatira "zakudya zopanda ngozi" kapena chakudya chotsika kwambiri cha zopatsa mphamvu zosakwana 800 calories patsiku.

Nthawi zambiri anthu amakonda kusankha kudya zakudya zonenepetsa kwambiri, chifukwa nthawi zambiri kumakhala kosavuta kuonda chifukwa chodya kuposa masewera olimbitsa thupi ().

Komabe, ngati mukungoyamba kumene kudya kapena kuchita masewera olimbitsa thupi, ndiye kuti mutha kutaya mapaundi oposa 2 (0.9 kg) sabata yanu yoyamba.

Kwa nthawi yoyamba iyi, kuonda mwachangu kumakhala bwino. Kulemera komwe umataya panthawiyi kumatchedwa "kulemera kwamadzi."

Mukamadya ma calories ochepa kuposa momwe thupi lanu limayaka, thupi lanu limayamba kulowa m'malo mwake ogulitsa, otchedwa glycogen. Glycogen mthupi lanu imamangidwa madzi, chifukwa chake mukamawotcha glycogen ngati mafuta, thupi limatulutsanso madzi (,).

Ichi ndichifukwa chake mutha kuchepa kwambiri sabata yoyamba. Thupi lanu likagwiritsa ntchito malo ogulitsira a glycogen, kuchepa thupi kwanu kuyenera kukhazikika pa mapaundi 1-2 (0.45-0.9 kg) pa sabata.

Chidule: Malinga ndi akatswiri, kutaya makilogalamu 1-2 (0.45-0.9.9 kilogalamu) pamlungu ndi mulingo wabwino komanso wotetezeka, pomwe kutaya zochulukirapo kumawoneka kuti kukuthamanga kwambiri. Komabe, mutha kutaya zochulukirapo sabata yoyamba ya masewera olimbitsa thupi kapena dongosolo lazakudya.

Kodi Mungapitirize Kuchepetsa Kuonda?

Kuchepetsa thupi ndi theka la nkhondoyi. Chovuta chenicheni ndikuchisiya nthawi zonse.

Anthu ambiri omwe amatsata zakudya amapezanso theka la kulemera komwe adatsika patangopita chaka chimodzi. Choyipa chachikulu ndi chakuti, pafupifupi aliyense amene amatsata zakudya amapezanso kulemera kwake konse komwe wataya pambuyo pa zaka 3-5 (,,).

Ndicho chifukwa chake akatswiri nthawi zambiri amalimbikitsa kuti muchepetse thupi pang'onopang'ono koma mosadekha. Kafukufuku wambiri akuwonetsa kuti anthu omwe amachepetsa thupi pang'onopang'ono koma osakhazikika nthawi zambiri amatha kuwalepheretsa (,, 17).

Komanso, mapulani omwe amalimbikitsa kuchepa thupi nthawi zambiri amakuthandizani kuti mukhale ndi machitidwe abwino odyera monga kudya zipatso zambiri ndi nyama zamasamba ndikumwa zakumwa zochepa zotsekemera. Makhalidwe ngati awa atha kukuthandizani kuti muchepetse kulemera kwanthawi yayitali (,,,).

Komabe, kafukufuku wambiri apeza kuti kuwonda mwachangu kumatha kukhala kothandiza ngati kuchepa thupi, ngakhale kwa nthawi yayitali (4,).

Pakafukufuku wina, anthu a 103 adatsata kudya kwakanthawi kochepa kwa masabata a 12, pomwe anthu a 97 adatsata zakudya zochepa koma zochepa za masabata a 36.

Pafupifupi zaka zitatu pambuyo pake, pafupifupi 70% ya anthu m'magulu onsewa adabwezeretsanso kulemera kwawo komwe adataya. Izi zikutanthauza kuti zakudya zonse ziwiri zinali zofananira kumapeto ().

Ngakhale kuti kafukufukuyu adapeza kuti kuchepa thupi mwachangu kumathandizanso kuchepa koma kuchepa thupi kwathunthu, sizokayikitsa kuti munthu kunyumba atha kupeza zotsatira zofananira.

Anthu omwe ali m'magulu othothoka mofulumira anali ndi chithandizo kuchokera kwa madotolo ndi akatswiri azakudya panthawi yochepetsera komanso kukonza zolemera. Kafukufuku akuwonetsa kuti kukhala ndi chithandizo kuchokera kwa akatswiri azaumoyo kumatha kukupangitsani mwayi wopezera kulemera kwakanthawi (,).

Komanso, madokotala komanso akatswiri azakudya amayesetsa kuchepetsa mavuto omwe amabwera chifukwa chodya zakudya zopatsa mphamvu zochepa. Zowopsa izi zimaphatikizapo kuchepa kwa minofu, kuperewera kwa zakudya m'thupi ndi miyala yamtengo wapatali.

Anthu omwe amayesa zakudya izi payekha ali pachiwopsezo chachikulu cha izi.

Mwachidule, mumakhala ocheperako ndikuchepetsa pochepetsa thupi. Njirayi ikuthandizani kuti mukhale ndi machitidwe abwino odyera kuti muchepetse kunenepa, ndipo ndichabwino kuchita kuposa kuonda msanga, makamaka ngati mulibe chithandizo cha akatswiri azaumoyo.

Chidule: Kafukufuku wambiri akuwonetsa kuti kuwonda pang'ono pang'onopang'ono ndikosavuta kusamalira kwakanthawi. Zimakuthandizani kukhala ndi machitidwe abwino odyera komanso kukhala ndi zoopsa zochepa kuposa kuchepa thupi.

Kuopsa Kochepetsa Kunenepa Mofulumira

Ngakhale kuli koyesa kuyesa kuchepetsa thupi mwachangu, nthawi zambiri sikulimbikitsidwa.

Zakudya zomwe zimalimbikitsa kuwonda mwachangu nthawi zambiri zimakhala zopatsa mphamvu komanso zopatsa thanzi. Izi zitha kukupangitsani kukhala pachiwopsezo cha zovuta zambiri, makamaka ngati mumadya msanga masabata ambiri.

Nazi zoopsa zochepa zochepetsera thupi msanga.

Mutha Kutaya Minofu

Kuchepetsa thupi sikofanana nthawi zonse ndi kutaya mafuta.

Ngakhale kuti zakudya zochepa kwambiri zimatha kukuthandizani kuti muchepetse thupi msanga, kulemera kwambiri komwe mungataye kumatha kubwera kuchokera ku minofu ndi madzi (4,).

Pakafukufuku wina, ofufuza adayika anthu 25 pazakudya zochepa kwambiri zama calories 500 patsiku kwamasabata asanu. Amayikanso anthu 22 pazakudya zochepa kwambiri zama calories 1,250 patsiku kwamasabata 12.

Pambuyo pa kafukufukuyu, ofufuzawo adapeza kuti magulu onse awiri anali atataya kulemera kofanana. Komabe, anthu omwe amatsatira zakudya zochepa kwambiri amataya minofu yochulukirapo kasanu ndi kamodzi kuposa omwe amadya zakudya zochepa (4).

Itha Kuchepetsa Kugwiritsa Ntchito Magazi Anu

Kuchepetsa thupi mwachangu kumachedwetsa kuchepa kwa thupi.

Kusintha kwa thupi kwanu kumatsimikizira kuchuluka kwa zopatsa mphamvu zomwe mumawotcha tsiku lililonse. Kuchepetsa kuchepa kwa thupi kumatanthauza kuti mumawotcha mafuta ochepa patsiku ().

Kafukufuku angapo apeza kuti kuonda msanga mwa kudya ma calories ochepa kungakupangitseni kutentha mpaka 23% yama calories patsiku (,).

Zifukwa ziwiri zomwe kagayidwe kamadontho ka zakudya zochepa kwambiri ndikuchepa kwa minofu ndikugwa kwama mahomoni komwe kumayendetsa kagayidwe kanu, monga mahomoni a chithokomiro (,).

Tsoka ilo, kutsika kwa metabolism kumatha kukhala nthawi yayitali mukamaliza kudya ().

Itha Kuyambitsa Kuperewera Kwa Zakudya

Ngati simukudya zakudya zopatsa mphamvu zokwanira pafupipafupi, mutha kukhala pachiwopsezo chochepa cha zakudya zopatsa thanzi.

Izi ndichifukwa choti ndizovuta kudya zofunikira zokwanira monga iron, folate ndi vitamini B12 pazakudya zochepa.

Pansipa pali zotsatira zochepa zakusowa zakudya m'thupi.

• Kutayika tsitsi: Mukamadya ma calories ochepa, thupi lanu silingapeze michere yokwanira kuthandizira kukula kwa tsitsi, zomwe zingayambitse tsitsi (,).
• Kutopa kwambiri: Mwina simukupeza chitsulo chokwanira, vitamini B12 komanso cholembera pa chakudya chochepa kwambiri, chomwe chingakuike pachiwopsezo cha kutopa kwambiri komanso kuchepa kwa magazi (,).
• Ntchito yofooka yamthupi: Kusalandira mafuta okwanira ndi michere yokwanira kumafooketsa chitetezo cha mthupi lanu ndikuwonjezera chiopsezo chotenga matenda (, 34).
• Mafupa ofooka ndi ophwanyika: Zitha kuyambitsidwa ndi kuchepa kwa vitamini D, calcium ndi phosphorous mu zakudya (,).

Mwamwayi, mutha kupewa kuperewera kwa zakudya pakudya zakudya zokhala ndi zakudya zathunthu, zosasinthidwa. Zakudya izi zimakhala ndi ma calories ochepa pa gramu ndipo zimadzazidwanso, zomwe zingakuthandizeni kuti muchepetse thupi ().

Itha Kuyambitsa Miyala

Miyala yamiyala ndi zidutswa zolimba zomwe zimapangidwa mkati mwa ndulu. Zitha kukhala zopweteka zoyipa zakuchepetsa thupi mwachangu kwambiri (8,,).

Nthawi zambiri, ndulu yanu imatulutsa timadziti togaya chakudya kuti mugaye chakudya chamafuta kuti chitha kugayidwa.Ngati simukudya chakudya chochuluka ndiye kuti ndulu yanu siyenera kumasula timadziti (40).

Miyala yamiyala imatha kupangika pamene zinthu zamkati mwa timadziti timene timakhala m'mimba zimakhala kwakanthawi ndikukhala ndi nthawi yolumikizana.

Ma gallstones amatha kumata mkati mwa kutuluka kwa ndulu ndikupangitsa kuti mwala wamiyala uwonongeke. Izi zitha kupweteka kwambiri komanso kudzimbidwa (40).

Zotsatira zina zoyipa

Kuchepetsa thupi mwachangu pa "zakudya zowonongeka" kapena zakudya zochepa kwambiri zimalumikizidwa ndi zovuta zina zingapo, kuphatikiza (,):

• Njala
• Kutopa
• Kukwiya
• Kumva kuzizira
• Kupweteka kwa minofu
• Chizungulire
• Kudzimbidwa kapena kutsegula m'mimba
• Kutaya madzi m'thupi

Chidule: Kuchepetsa thupi mwachangu kumadza ndi zoopsa zambiri zathanzi. Izi zikuphatikiza kutaya minofu, kuchepa kwama metabolism, kuchepa kwa zakudya, ndulu ndi zovuta zina.

Malangizo Okuthandizani Kuti Muchepetse Kunenepa Pamlingo Wathanzi

Ngakhale kuchepa thupi mwina sikungamveke kosangalatsa, pali zinthu zambiri zomwe mungachite kuti muthandizire kuchita izi mosamala.

Nawa maupangiri angapo okuthandizani kuti muchepetse kunenepa bwino.

• Idyani mapuloteni ambiri: Zakudya zamapuloteni kwambiri zimathandizira kupititsa patsogolo kagayidwe kanu, kukupangitsani kukhala ndi thanzi lalitali komanso kusunga minofu yanu (43,,).
• Chepetsani shuga ndi chakudya: Kafukufuku amawonetsa kuti anthu omwe amatsata chakudya chochepa kwambiri amataya thupi. Kuchepetsa shuga ndi sitashi kumakuthandizani kuchepetsa kudya kwa carb (46,).
• Idyani pang'onopang'ono: Kutafuna chakudya chanu kumatha kukuthandizani kuti muzimva bwino nthawi yayitali komanso kudya zochepa (, 49).
• Imwani tiyi wobiriwira kapena tiyi wa oolong: Kafukufuku wasonyeza kuti kumwa tiyi wobiriwira kumatha kukulitsa kagayidwe kanu ndi 4-5%, ndipo kumawonjezera mafuta oyaka mpaka 17% (,,).
• Pezani mpumulo wambiri: Kusowa tulo kumatha kukulitsa ma ghrelin, mahomoni amanjala, ndikuchepetsa leptin yanu, hormone yokwanira. Izi zikutanthauza kuti kugona mokwanira kumatha kukusiyani ndi njala, kukupangitsani kuti muchepetse kunenepa ().
• Yesani kukana maphunziro: Kukaniza kuphunzira kapena kunyamula zolemera kungathandize kulimbana ndi kuchepa kwa minofu ndi kutsika kwa kagayidwe kamene kamatha kuchitika ndikuchepetsa thupi ().
• Yesani kulimbitsa thupi kwambiri: Maphunziro olimbitsa thupi kwambiri (HIIT) amatenga nthawi yayitali, zolimbitsa thupi kwambiri. Mosiyana ndi masewera olimbitsa thupi nthawi zonse, omwe amadziwikanso kuti cardio, HIIT ikupitilizabe kuwotcha mafuta mukatha (()).
• Idyani CHIKWANGWANI sungunuka: Kafukufuku akuwonetsa kuti fiber yosungunuka imatha kukuthandizani kuwotcha mafuta, makamaka mafuta am'mimba (,).

Chidule: Pali njira zambiri zotetezera thupi mwachangu. Mwachitsanzo, mutha kuyesa kudya mapuloteni ambiri, kudya pang'onopang'ono, kuchepetsa shuga ndi sitashi, komanso kuchita masewera olimbitsa thupi kapena kuchita zolimbitsa thupi kwambiri.

Mfundo Yofunika Kwambiri

Ngati mukufuna kuonda ndikuchepetserani, cholinga chanu muchepetseko pang'onopang'ono koma osasinthasintha makilogalamu 1-2 (0.45-0.9 makilogalamu) pa sabata.

Kafukufuku akuwonetsa kuti kuchepa, kuchepa kwa thupi ndikosavuta kukhalabe kwa nthawi yayitali chifukwa ndibwino kuti mukhale ndi machitidwe abwino odyera, ndipo ndiotetezeka kwambiri kuposa kutaya msanga.

Kuchepetsa thupi mwachangu kumatha kukulitsa chiopsezo chanu chazotsatira zoyipa kuphatikiza kuchepa kwa minofu, kuchepa kwama metabolism, kuperewera kwa michere, ndulu ndi zoopsa zina zambiri. Izi ndizowona makamaka ngati mutayesetsa kuonda msanga popanda kuthandizidwa ndi katswiri wazachipatala.

Ngakhale kuchepa thupi sikungamveke kosangalatsa ngati kuchepa thupi, pali njira zambiri zothandizira kuti muchepetse kuchepa thupi bwinobwino. Mwachitsanzo, mutha kuwonjezera kuchuluka kwa mapuloteni, kuchepetsa shuga ndi sitashi, ndikumwa tiyi wobiriwira.

Kusintha pang'ono pang'ono pakudya ndi kuchita masewera olimbitsa thupi kumakuthandizani kuti muchepetse thupi ndikupitilizabe kupitako.