Kodi Ndiyenera Kugwira Ntchito Kumalo Owotcha Mafuta?

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Pafupifupi zida zonse za cardio pamalo ochitira masewera olimbitsa thupi zimakhala ndi pulogalamu pang'onopang'ono "yoyaka mafuta" pazenera lowonetsa lomwe limalonjeza kukuthandizani kuti mukhale "m'malo oyaka mafuta." Ngati mukuyesera kuti muchepetse kunenepa, kuphimba ndi chopukutira ndi kunyalanyaza. Zochita zolimbitsa thupi zomwe zimayang'ana malo owotchera mafuta ndizoyambira pazikhulupiriro zomwe sizipitilira nthawi kuti kulimbitsa thupi kwakanthawi kochepa nthawi zonse kumakhala bwino pakuchepetsa thupi kuposa kuchita masewera olimbitsa thupi mwachangu. Koma mutha kuziyika pamodzi ndi nthano zina zolimbitsa thupi zomwe muyenera kuzinyalanyaza: Ndondomeko yabwino kwambiri yopangira mafuta ndi yomwe imawotcha mafuta ambiri.

Monga nthano zambiri, zomwe zimatchedwa kuti mafuta oyaka moto zimakhazikika pachowonadi: Poyenda pang'onopang'ono, gwero loyambira la thupi lanu limakhala mafuta, pomwe mwamphamvu kwambiri, nthawi zambiri pamlingo wodziwika (RPE) wa 7 kapena apamwamba, inu makamaka kukokera pa chakudya cha m'magazi amene akuzungulira m'magazi anu kapena kusungidwa mu minofu yanu. Ogwiritsa ntchito olakwika nthawi zambiri amaganiza kuti kugwiritsa ntchito kuchuluka kwamafuta ngati mafuta kuyenera kutanthauzira kuwonongeka kwamafuta mwachangu. Chowonadi ndi chakuti, ma calories omwe mumawotcha kwambiri, amayandikira kwambiri kuti mukwaniritse zolinga zanu zakuchepetsa, mosasamala mtundu wamafuta omwe thupi lanu limagwiritsa ntchito mphamvu.

Nachi chitsanzo chachangu kufotokoza mfundoyo. Zimaphatikizapo masamu kotero ndikukuyendetsani. Tiyerekeze kuti mumatha theka la ola pamalo opondera poyenda pang'onopang'ono mukamawonera makanema ndi yada yada ndi munthuyo pamphero yotsatira. Mutha kuwotcha zopatsa mphamvu 150 ndichizolowezi ichi, pafupifupi 80% ya mafuta. Ndiwo ma calories okwana 120 omwe atenthedwa.

Tsopano tinene kuti mumathera mphindi 30 mukugaya zida, kulanda zofunkha ndi matani othamanga, kulumpha ndi zitunda zomwe zimaponyedwa mkati kuti mulimbikitse kwambiri. Pachifukwa ichi, mumawononga ma calories okwana 300 okhala ndi pafupifupi 50 peresenti-150 calories-zobwera kuchokera ku mafuta. Ngakhale nditakutayani pa crunching nambala, ziyenera kudziwika chifukwa chake kulimbitsa thupi kwachiwiri kuli kopambana pakuwotcha kwa calorie (kawiri!), Kuwotcha mafuta ndi kuwonda.

Izi sizikutanthauza kuti magawo ochepera komanso ochepetsetsa alibe malo muzochita zanu zolimbitsa thupi. Zimakhala zosavuta mthupi lanu ndipo mutha kuzichita tsiku ndi tsiku; ndiwo 'maziko' a pulogalamu yanu yochita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi mopitirira muyeso kumabweretsa kutopa, kuwawa ndi kuvulala (kutambasula kuli ndi ubwino wambiri wa thupi, kuphatikizapo kusinthasintha kwakukulu, koma nthawi zambiri sikuteteza kuvulala). Ndipo ngati simukuchita masewera olimbitsa thupi ndiye kuti simudzawotcha mafuta aliwonse-ndi mafuta kapena ayi.

Ndikupangira kuchita mwamphamvu kuwirikiza kawiri, kulimbitsa thupi kumodzi kapena kuwiri (60 mpaka 75 peresenti ya kuyesetsa kwakukulu) komanso kulimbitsa thupi kamodzi kapena katatu pa sabata. Komanso, ngati mumachita masewera othamanga kwambiri, ndiye kuti ndibwino kuti mukhale ndi thanzi lokwanira labu yamankhwala kuti mupeze zomwe zimakupangitsani kutentha pamitengo yamitengo; izi zidzakuthandizani kupanga dongosolo lanu lophunzitsira kukhala lolondola komanso kukulitsa mpikisano wanu.

Liz Neporent ndi Wachiwiri kwa Wachiwiri kwa Ubwino 360, kampani yofunsira anthu ku New York yochokera ku New York. Bukhu lake laposachedwa ndi Ubongo Wopambana zomwe adalemba ndi olemba Jeff Brown ndi Mark Fenske.

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• Zakudya Zoyaka Mafuta

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