Kodi 'Njira Yanjala' Ndi Yoona Kapena Yongoyerekeza? Kuwoneka Kovuta

Zamkati

• Kodi 'njira yanjala' ikutanthauzanji?
• Ma calories mkati, ma calories atuluka
• Chiwerengero cha zopatsa mphamvu zomwe mumawotcha zitha kusintha
• Kafukufuku akuwonetsa kuti kuletsa kwa kalori kumatha kuchepetsa kuchepa kwama metabolism
• Minofu ya minyewa imayamba kuchepa
• Momwe mungapewere kutsika kwa kagayidwe kake
• Kwezani zolemera
• Sungani mapuloteni ambiri
• Kupuma pang'ono pa zakudya zanu kungathandize | Kupuma pang'ono
• Malo okwera kulemera amatha kuyambitsidwa ndi zinthu zambiri
• Mfundo yofunika

Kuchepetsa thupi kumalumikizidwa ndi zabwino zambiri zakuthupi ndi zamaganizidwe ndipo zimawoneka ngati zabwino.

Komabe, ubongo wanu, womwe umada nkhawa kwambiri kuti musafe ndi njala, sikuti umawona choncho.

Mukataya kulemera kwambiri, thupi lanu limayamba kuyesa kusunga mphamvu pochepetsa kuchuluka kwa zopatsa mphamvu ().

Zimakupangitsaninso kumva kuti muli ndi njala, lazier, komanso kumawonjezera kulakalaka chakudya.

Izi zingakupangitseni kuti muchepetse thupi ndipo zingakupangitseni kukhala omvera chisoni mpaka kusiya kuyesayesa kwanu ndikubwezeretsanso kunenepa.

Zodabwitsazi, zomwe ndimagwiridwe antchito achilengedwe aubongo anu kukutetezani ku njala, nthawi zambiri zimatchedwa "mode njala."

Nkhaniyi ikufufuza za njala, kuphatikizapo zomwe mungachite kuti izi zisachitike.

Kodi 'njira yanjala' ikutanthauzanji?

Zomwe anthu nthawi zambiri amazitcha "njala ya njala" (ndipo nthawi zina "kuwonongeka kwa kagayidwe kachakudya") ndiko kuyankha kwachilengedwe kwa thupi lanu poletsa kalori yayitali.

Zimaphatikizaponso kuyankha kwakanthawi kochepetsa ma kalori pochepetsa ndalama zomwe zimagwiritsidwa ntchito pochepetsa mphamvu zamagetsi ndikupewa njala.

Awa ndimayankho achilengedwe, ndipo luso loti "adaptive thermogenesis" ().

Mawu akuti njala ndikosazindikira, chifukwa njala yeniyeni ndichinthu chomwe sichikugwirizana kwenikweni ndi zokambirana zochepetsa.

Njala ndiyo yankho lakuthupi, ngakhale limapweteka kwambiri kuposa malo amakono azakudya komwe kunenepa kwambiri kumafala.

Ma calories mkati, ma calories atuluka

Kunenepa kwambiri ndi vuto la kuchuluka kwamagetsi.

Thupi limayika mphamvu (ma calories) m'matumba ake amafuta, ndikusungira kuti adzagwiritse ntchito mtsogolo.

Ngati ma calories ambiri alowetsa minofu yanu yamafuta kuposa kusiya, mumapeza mafuta. Mofananamo, ngati ma calories ambiri amasiya mafuta anu kuposa momwe mungalowemo, mumataya mafuta.

Zakudya zonse zolemetsa zimapangitsa kuchepa kwa kalori. Ena amatero poletsa kudya kwama kalori molunjika (kuwerengera zopatsa mphamvu, magawo ena, ndi zina zambiri), pomwe ena amatero pochepetsa njala kuti muzidya ma calories ochepa mosavuta.

Izi zikachitika, kuchuluka kwa ma calorie omwe amasiya mafuta anu (ma calories kunja) amakula kuposa kuchuluka kwa ma calorie omwe amalowamo (zopatsa mphamvu). Chifukwa chake, mumataya mafuta, omwe thupi lanu limawona ngati chiyambi cha njala.

Zotsatira zake, thupi lanu limamenyera kumbuyo, likuchita zonse zomwe lingathe kuti musiye kutaya.

Thupi ndi ubongo zimatha kuyankha ndikukupangitsani kukhala ndi njala (kotero mumadya zochulukirapo, kuwonjezera ma calories mkati), koma zimathandizanso kuchuluka kwa ma calories omwe mumawotcha (calories kunja).

Njala ikutanthauza kuti thupi lanu limachepetsa ma calories kuti libwezeretse mphamvu ndikuletsani kuti muchepetse kunenepa, ngakhale mukuyang'aniridwa ndi ma calorie.

Chodabwitsa ichi ndi chenichenicho, koma ngati chili champhamvu kwambiri chomwe chingakulepheretseni kuti muchepetse kunenepa - kapena kukupangitsani kutero onenepa ngakhale kupitilizidwa kwa kalori - sikumveka bwino.

Zomwe anthu amatcha "njira yanjala" ndimayankho achilengedwe a thupi poletsa kalori yayitali. Zimaphatikizapo kuchepetsa kuchuluka kwa ma calories omwe thupi lanu limayaka, lomwe lingachedwetse kuchepa.

Chiwerengero cha zopatsa mphamvu zomwe mumawotcha zitha kusintha

Chiwerengero cha zopatsa mphamvu zomwe mumawotcha patsiku chimatha kugawidwa pazinthu zinayi.

• Mlingo woyambira wamafuta (BMR). BMR ndi kuchuluka kwa ma calories omwe thupi lanu limagwiritsa ntchito kugwira ntchito zofunika, monga kupuma, kugunda kwa mtima, komanso kugwira ntchito kwa ubongo.
• Thermic zotsatira za chakudya (TEF). Iyi ndi nambala yamakilogalamu otenthedwa pamene mukukula chakudya, chomwe nthawi zambiri chimakhala pafupifupi 10% ya kalori wambiri.
• Thermic zotsatira zolimbitsa thupi (TEE). TEE ndi kuchuluka kwama calories omwe amawotchedwa panthawi yochita masewera olimbitsa thupi, monga kuchita masewera olimbitsa thupi.
• Osachita masewera olimbitsa thupi thermogenesis (NEAT). NEAT amatanthawuza kuchuluka kwa ma calories omwe amawotchera, kusintha mawonekedwe, ndi zina zambiri. Izi nthawi zambiri zimakhala zosazindikira.

Miyezo ya miyeso inayi imatha kuchepa mukamachepetsa ma calories ndikuchepetsa thupi. Izi ndichifukwa chochepetsera mayendedwe (onse ozindikira komanso osazindikira) komanso kusintha kwakukulu pakugwira kwamanjenje ndi mahomoni osiyanasiyana (,).

Mahomoni ofunikira kwambiri ndi leptin, mahomoni a chithokomiro, ndi norepinephrine. Mulingo wama mahomoni onsewa amatha kutsika ndikuletsa kalori (,).

Pali njira zingapo momwe thupi limatenthe mafuta, zonse zomwe zitha kuwonetsa kuchepa kwa ntchito mukamaletsa zopatsa mphamvu kwakanthawi.

Kafukufuku akuwonetsa kuti kuletsa kwa kalori kumatha kuchepetsa kuchepa kwama metabolism

Kafukufuku akuwonetsa kuti kuonda kumachepetsa kuchuluka kwama calories omwe mumawotcha ().

Malinga ndi kuwunika kwina kwakukulu, izi zimakhala makilogalamu 5.8 patsiku pa kilogalamu iliyonse yotayika, kapena ma calories 12.8 pa kilogalamu. Komabe, izi zimadalira kwambiri momwe mungachepetsere kulemera kwanu. Kuchepetsa pang'ono pang'onopang'ono chifukwa chakuchepetsa ma calorie sikuchepetsa kuchuluka kwama calories omwe mumawotcha momwemonso ().

Mwachitsanzo, mutataya makilogalamu 22.7 mwachangu, thupi lanu limatha kuwotcha ma calories ochepa 290.5 patsiku.

Kuphatikiza apo, kuchepa kwa ndalama zogwiritsira ntchito ma kalori kumatha kukhala kwakukulu kwambiri kuposa zomwe zimanenedweratu pakusintha kwamafuta.

M'malo mwake, kafukufuku wina akuwonetsa kuti kutaya ndikusunga 10% ya kulemera kwa thupi kumatha kuchepetsa zopatsa mphamvu zotenthedwa ndi 15-25% (,).

Ichi ndi chifukwa chimodzi chomwe kuchepa thupi kumachepetsa pakapita nthawi, komanso chifukwa chake kuli kovuta kukhalabe ndi kuchepa kwakanthawi. Mungafunike kudya ma calories ochepa mpaka kalekale.

Kumbukirani kuti "kuchepa" kwanga kumeneku kumakulirakulira m'magulu ena omwe amalephera kuonda, monga azimayi omwe amapita kumapeto kwa msambo.

Minofu ya minyewa imayamba kuchepa

Chotsatira china chakuchepetsa thupi ndikuti kuchuluka kwa minofu kumachepetsa ().

Minofu imagwira ntchito bwino ndipo imayatsa zopatsa mphamvu nthawi yayitali.

Komabe, kuchepa kwa ndalama zogwiritsira ntchito kalori ndikokulirapo kuposa zomwe zingafotokozedwe ndikuchepetsa minofu yokha.

Thupi limagwira bwino ntchito, motero mphamvu zochepa kuposa kale zimafunika kugwira ntchito yofanana ().

Chifukwa chake, kuletsa ma kalori kumakupangitsani kuti muchepetse ma calories ochepa kuti muchite masewera olimbitsa thupi.

Kuchepetsa thupi komanso kuchepetsa kudya kwa kalori kumatha kuyambitsa kuchepa kwa kalori. Pafupifupi, izi zimakhala pafupifupi makilogalamu 5.8 pa mapaundi (12.8 calories pa kg) ya thupi loonda.

Momwe mungapewere kutsika kwa kagayidwe kake

Kuchepetsa kagayidwe kachakudya kumangokhala kuyankha kwachilengedwe pakuchepetsa kalori.

Ngakhale kuchepetsedwa kwa kuyaka kwama kalori kungakhale kosapeweka, pali zinthu zingapo zomwe mungachite kuti muchepetse zotsatirazi.

Kwezani zolemera

Chinthu chokhacho chothandiza kwambiri chomwe mungachite ndikukana masewera olimbitsa thupi.

Chisankho chodziwikiratu ndikumakweza zolemera, koma masewera olimbitsa thupi atha kugwira ntchito chimodzimodzi.

Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi, monga kugwiritsa ntchito minofu yanu motsutsana ndi kukana, kumatha kukhala ndi phindu lalikulu mukamadya.

Pakafukufuku wina, magulu atatu azimayi adayikidwa pachakudya chopatsa ma calories 800 tsiku lililonse.

Gulu limodzi lidalangizidwa kuti asachite masewera olimbitsa thupi, m'modzi kuti azichita masewera olimbitsa thupi (cardio), pomwe gulu lachitatu limachita zolimbana ().

Omwe ali m'magulu omwe mwina sanachite masewera olimbitsa thupi kapena ochita masewera olimbitsa thupi adataya minofu ndikuchepetsa kuchepa kwamankhwala.

Komabe, azimayi omwe adalimbana ndi masewera olimbitsa thupi adakhalabe ndi kagayidwe kake kagayidwe, minofu, komanso mphamvu.

Izi zatsimikiziridwa m'maphunziro ambiri. Kuchepetsa thupi kumachepetsa kuchepa kwa minofu ndi kagayidwe kachakudya, ndipo kulimbana ndi zolimbitsa thupi (mwina mwina) kungalepheretse kuti zisachitike (,).

Sungani mapuloteni ambiri

Mapuloteni ndi mfumu yama macronutrients zikafika pochepetsa thupi.

Kukhala ndi kudya kwamapuloteni ambiri kumatha kuchepetsa chilakolako (zopatsa mphamvu mkati) ndikulimbikitsa kagayidwe kake (ma calories kunja) ndi ma 80-100 calories patsiku (,).

Ikhozanso kuchepetsa kulakalaka, kuwotchera usiku, komanso kudya kalori (,).

Kumbukirani kuti mutha kupeza phindu la mapuloteni mwa kungowonjezera pazakudya zanu, osangoletsa chilichonse.

Izi zati, kudya mapuloteni okwanira ndikofunikiranso popewa zovuta zakuchepetsa kwakanthawi.

Mapuloteni anu akakhala okwera, thupi lanu silimatha kuthyola minofu yanu kuti mukhale ndi mphamvu kapena mapuloteni.

Izi zitha kuthandiza kuteteza minofu, yomwe (makamaka) iyenera kuteteza kuchepa kwa kagayidwe kamene kamadza ndikuchepetsa thupi (, 21,).

Kupuma pang'ono pa zakudya zanu kungathandize | Kupuma pang'ono

Anthu ena amakonda kuphatikizira mafinya, omwe amaphatikizapo kupuma pa zakudya zawo kwa masiku angapo.

Masiku ano, amatha kudya pang'ono pang'ono, kenako pitilizani ndi zakudya zawo masiku angapo pambuyo pake.

Pali umboni wina woti izi zitha kukulitsa mahomoni ena omwe amacheperachepera, monga leptin ndi mahomoni a chithokomiro (,).

Kungakhalenso kothandiza kupuma pang'ono, monga m'masabata angapo.

Onetsetsani kuti mukudziwa zomwe mukudya nthawi yopuma. Idyani pokonza, kapena pang'ono pang'ono, koma osatinso kuti muyambenso kunenepa.

Kusala kwakanthawi kofananako kungathandizenso, ngakhale maphunziro apereka zotsatira zotsutsana. Poyerekeza ndikuletsa kalori mosalekeza, kafukufuku wina akuti kusala kwakanthawi kumachepetsa kusintha kwa ma thermogenesis, pomwe ena kumawonjeza, kapena zotsatira zofananira ().

Kukweza zolemera ndikusunga mapuloteni kwambiri ndi njira ziwiri zotsimikizira kutayika kwa minofu ndikuchepetsa kagayidwe kachakudya pochepetsa thupi. Kupuma pang'ono pa zakudya kungathandizenso.

Malo okwera kulemera amatha kuyambitsidwa ndi zinthu zambiri

Mukamayesetsa kuchepetsa thupi, mutha kukhala ndi zotsatira mwachangu.

M'masabata ndi miyezi yoyambirira, kuchepa thupi kumatha kuchitika mwachangu komanso popanda kuchita khama.

Komabe, zinthu zimatha kuchepa pambuyo pake. Nthawi zina, kuonda kumachedwetsa kwambiri kotero kuti masabata ambiri amatha popanda kuyenda kulikonse pamlingo.

Komabe, malo ochepera kuchepa amatha kukhala ndi zifukwa zosiyanasiyana (ndi mayankho), ndipo sizitanthauza kuti simukuchepetsa thupi.

Mwachitsanzo, kusunga madzi nthawi zambiri kumapereka chithunzi cha phiri lotsitsa.

Ngakhale mukukumana ndi zotsatira zofulumira mukamayesetsa kukhetsa mapaundi, kuchepa kwanu kumatha kuchepa kapena kuyima kwathunthu. Izi zimadziwika ngati chigwa chochepera thupi, chomwe chimatha kukhala ndi zifukwa zambiri komanso mayankho.

Mfundo yofunika

Njira yanjala ndi yeniyeni, koma siyamphamvu monga ena amaganizira.

Ikhoza kuchepetsa kuchepa kwa nthawi, koma sizingakupangitseni kunenepa ngakhale mukuletsa zopatsa mphamvu.

Komanso sizomwe zimachitika "kuzimitsa". | M'malo mwake, ndimagulu onse amthupi mwanu momwe mungakulitsire kuchuluka kapena kuchepa kwa kalori.

M'malo mwake, njala ndi nthawi yosocheretsa. China monga "kusintha kwa kagayidwe kachakudya" kapena "kuchepa kwa kagayidwe kachakudya" kungakhale koyenera kwambiri.

Zotsatirazo zimangokhala kuyankha kwakuthupi kwa thupi pakuchepetsa kalori. Popanda izi, anthu akadatha zaka zikwi zapitazo.

Tsoka ilo, kuyankha kotetezeraku kumatha kubweretsa zovuta zambiri kuposa zabwino pamene kudya mopitirira muyeso kuli chiwopsezo chachikulu ku thanzi la munthu kuposa kusowa njala.