Kodi Ndizotheka Kuwononga Kutayika Kwamafuta Ndi Ziwalo Zenizeni Za Thupi?

Zamkati

• Kodi Kuchepetsa Malo Ndi Chiyani?
• Zomwe Anthu Ena Amafuna Kuchepetsa Mafuta M'madera Ena
• Kodi Kuchepetsa Malo Kungatheke?
• Momwe Kutaya Mafuta Kumagwirira Ntchito
• Kuchuluka kwa Kafukufuku Kwapangitsa Kuchepetsa Malo
• Kusiyanitsa Pakati Pakuchepetsa Mafuta ndi Toning Yoyendetsedwa
• Momwe Mungachepetsere Mafuta Ndi Maganizo Omwe Amakhala Ndi Mavuto
• Zakudya Ndizofunikira Poyesa Kutaya Mafuta Amthupi
• Mfundo Yofunika Kwambiri

Pafupifupi aliyense amafuna kusintha ziwalo zina za thupi lawo.

Chiuno, ntchafu, matako ndi mikono ndizofala komwe anthu amakonda kusunga mafuta owonjezera amthupi.

Kukwaniritsa kusintha pakudya ndi kuchita masewera olimbitsa thupi kumatenga nthawi ndi khama, kusiya iwo omwe akufuna kukonza mwachangu kufunafuna yankho mwachangu.

Kuchepetsa mafuta, omwe amadziwikanso kuti "kuchepetsa mabala," ndi mtundu wa masewera olimbitsa thupi omwe anthu ambiri amapitako akamayesa kuchepa matupi awo.

Komabe, pali zotsutsana zingapo zokhudzana ndi njirayi.

Nkhaniyi ikuyang'ana mwatsatanetsatane za sayansi yochepetsera malo.

Kodi Kuchepetsa Malo Ndi Chiyani?

Lingaliro lakuchepetsa malo lakhala likulimbikitsidwa kwakanthawi kwakuthupi ndi kulimba. Komabe, palibe umboni wambiri wotsimikizira izi.

Kuchepetsa malo ndi mtundu wa masewera olimbitsa thupi omwe cholinga chake ndi kutentha mafuta m'malo ena enieni.

Chitsanzo cha kuchepa kwa malo ndikugwiritsa ntchito ma triceps kuti muchotse mafuta owonjezera kumbuyo kwa mikono.

Lingaliro lokhazikitsa ziwalo zina za thupi ndilofala, zomwe zimapangitsa anthu ambiri kumangoyang'ana m'malo ovuta, m'malo mongolimbitsa thupi lonse.

Kuwotcha mafuta pogwiritsa ntchito njirayi kumatha kukhala kosangalatsa kwa iwo omwe akhala akuvutika kutaya thupi m'mbuyomu kapena alephera kupeza zotsatira zomwe akufuna kugwiritsa ntchito njira zina.

Zomwe Anthu Ena Amafuna Kuchepetsa Mafuta M'madera Ena

Pali zifukwa zambiri zomwe anthu amafuna kuonda, kuphatikiza kukonza thanzi ndikuchepetsa matenda opatsirana monga matenda amtima ndi matenda ashuga (,).

Anthu ena amakonda kulemera mopitilira muyeso molingana, pomwe ena amakhala olemera m'malo ena monga matako, ntchafu kapena mimba.

Jenda, msinkhu, chibadwa komanso momwe moyo umakhalira zonse zimathandizira kunenepa komanso kudzikundikira kwa malo amakani a mafuta amthupi.

Mwachitsanzo, azimayi amakhala ndi mafuta ochulukirapo kuposa amuna momwe amachitira ndipo amakonda kusunga mafuta ochulukirapo ntchafu ndi matako, makamaka pazaka zawo zobereka.

Komabe, panthawi yakumapeto ndi kusamba, kusintha kwa mahomoni kumatha kupangitsa kulemera kusunthira kudera lamimba ().

Kumbali inayi, amuna amatha kuvala mapaundi m'kati mwa moyo wawo wonse ().

Kunenepa kungakhale kokhumudwitsa kwambiri ndikupangitsa anthu ambiri kufunafuna njira zina zosavuta kuposa kudya kapena kuwonjezera magwiridwe antchito.

Kuchepetsa malo kumalimbikitsidwa ngati njira yochepetsera mafuta m'malo ovuta.

Njirayi imalimbikitsa chikhulupiriro chakuti kugwiritsa ntchito minofu m'malo ovuta ndiyo njira yabwino kwambiri yothetsera mafuta pamalo amenewo.

Komabe, kutaya mafuta sikugwira ntchito mwanjira imeneyi, ndipo pali umboni wochepa wasayansi wotsimikizira izi.

Chidule Kuchepetsa malo kumalimbikitsidwa ngati njira yochepetsera malo ogulitsa mafuta m'malo ena kudzera pazolimbitsa thupi.

Kodi Kuchepetsa Malo Kungatheke?

Ngakhale kuloza kutayika kwamafuta m'malo ena amthupi kungakhale koyenera, lingaliro lakuchepetsa malo silinatsimikizidwe lothandiza ndi maphunziro asayansi.

Momwe Kutaya Mafuta Kumagwirira Ntchito

Kuti mumvetsetse chifukwa chake kuchepetsa mabala sikungakhale kothandiza, ndikofunikira kumvetsetsa momwe thupi limatenthera mafuta.

Mafuta m'maselo anu amapezeka mu mawonekedwe a triglycerides, omwe amasungidwa mafuta omwe thupi limatha kugwiritsa ntchito mphamvu.

Asanatenthedwe chifukwa cha mphamvu, triglycerides iyenera kudulidwa m'magawo ang'onoang'ono otchedwa free fatty acids ndi glycerol, omwe amatha kulowa m'magazi.

Mukamachita masewera olimbitsa thupi, mafuta aulere ndi glycerol omwe amagwiritsidwa ntchito ngati mafuta amatha kuchokera kulikonse m'thupi, osati makamaka m'dera lomwe mukugwiritsa ntchito.

Kuchuluka kwa Kafukufuku Kwapangitsa Kuchepetsa Malo

Kupatula pakusagwirizana ndi momwe thupi limatenthera mafuta, kafukufuku wambiri awonetsa kuti kuchepa kwa malo sikungathandize.

Mwachitsanzo, kafukufuku m'modzi mwa anthu 24 omwe amangomaliza zolimbitsa thupi pamasabata asanu ndi limodzi sanapeze kuchepa kwamafuta am'mimba ().

Kafukufuku wina yemwe adatsata amayi 40 onenepa komanso onenepa kwamasabata a 12 adapeza kuti kukana kwam'mimba sikunakhudze kutayika kwamafuta m'mimba, poyerekeza ndi kulowerera pakudya kokha ().

Kafukufuku wokhudzana ndi magwiridwe antchito am'magazi kulimbana nawo anali ndi zotsatira zofananira. Kafukufuku wamasabata khumi ndi awiriwa adaphatikiza omwe adatenga nawo gawo 104 omwe adamaliza maphunziro awo omwe amangogwiritsa ntchito mikono yawo yopanda mphamvu.

Ofufuzawo adapeza kuti ngakhale mafuta ena adachitikadi, amadzipangira thupi lonse, osati dzanja lomwe likugwiritsidwa ntchito (7).

Kafukufuku wina wambiri wadzetsa zotsatira zofananira, pomaliza kunena kuti kuchepetsa mabala sikothandiza kutenthetsa mafuta m'malo ena amthupi (, 9,).

Komabe, owerengeka ochepa akhala ndi zotsatira zotsutsana.

Kafukufuku m'modzi mwa anthu 10 omwe adapeza kutayika kwamafuta anali okwera kwambiri m'malo oyandikira minofu ().

Kafukufuku wina waposachedwa kuphatikiza azimayi a 16 adapeza kuti maphunziro osavomerezeka am'madera omwe amatsatiridwa ndi mphindi 30 pa njinga amathandizira kuwonongeka kwamafuta m'malo ena amthupi ().

Ngakhale zomwe zapezedwa mu kafukufukuyu zimafunikira kafukufuku wowonjezera, onsewa anali ndi zifukwa zotsutsana, kuphatikiza njira zoyeserera komanso ochepa omwe akutenga nawo mbali.

Ngakhale maphunziro apakalewa, maumboni ambiri asayansi akuwonetsa kuti sikutheka kutaya mafuta m'dera limodzi pogwiritsa ntchito gawo la thupi lokha.

Chidule Umboni wambiri wasayansi umawonetsa kuti kuchepetsa mabala sikugwira ntchito komanso kuti kutayika kwamafuta kumakonda kupezeka m'thupi lonse, osati gawo la thupi lomwe likugwiritsidwa ntchito.

Kusiyanitsa Pakati Pakuchepetsa Mafuta ndi Toning Yoyendetsedwa

Ngakhale kuchepa kwamafuta komwe kumakhalapo sikungakhale kothandiza pakuwotcha mafuta m'magawo ena amthupi, kuloza m'malo ovuta polimbitsa minofu yomwe ili mkati kumatha kukhala ndi zotsatira zabwino.

Ngakhale kuti simungasankhe komwe thupi lanu limataya mafuta, mutha kusankha komwe mukufuna kuti muwoneke wamatani komanso wofotokozedwa.

Izi zikunenedwa, ndikofunikira kuphatikiza zolimbitsa thupi za toning ndi kulimbitsa thupi kwa cardio kuti muwotche mafuta.

Ndizowona kuti minofu imalimbikitsidwa ndikufotokozedwa ndi zolimbitsa thupi monga kuyenda m'mimba ndi ma khosi opindika. Komabe, izi sizitentha ma calories.

Mwachitsanzo, kuchita masewera olimbitsa thupi ambiri kumabweretsa minofu yam'mimba yolimba, koma simudzawona tanthauzo m'mbali pokhapokha mutataya thupi lonse.

Ichi ndichifukwa chake Cardio, kulimbitsa thupi kwathunthu komanso zakudya zopatsa thanzi ndizofunikira kuti muwone zotsatira.

Chidule Ngakhale zolimbitsa thupi zolimbitsa thupi zimalimbitsa ndikumanga minofu, kuti muwone tanthauzo, kulemera kuyenera kutayika chifukwa chogwiritsa ntchito ma kalori komanso kudya zakudya zabwino.

Momwe Mungachepetsere Mafuta Ndi Maganizo Omwe Amakhala Ndi Mavuto

Ngakhale kuchepetsa mabala sikungakhale kugwiritsa ntchito bwino nthawi yanu, njira zambiri zochitira umboni zitha kukuthandizani kuti muchepetse mafuta ndikuwonetsa thupi lanu lonse.

Mwachitsanzo, kulimbitsa thupi kwambiri komanso masewera olimbitsa thupi omwe amathandizira thupi lonse awonetsedwa kuti ndi othandiza kwambiri pakukhetsa mapaundi ().

Njira zabwino kwambiri zochepetsera mafuta ndi monga:

• Kuchita masewera olimbitsa thupi: Cardio, monga kuthamanga ndi kupalasa njinga, imagwiritsa ntchito magulu akulu akulu ndipo yawonetsedwa kuti ndiyothandiza pakuwotcha mafuta. Zitha kukhala zothandiza kwambiri pakusungunula mafuta am'mimba ().
• Maphunziro apamwamba kwambiri (HIIT): HIIT imakhudza zochitika zazing'ono zomwe zimatsatiridwa nthawi yakuchira. Kafukufuku akuwonetsa kuti HIIT itha kukhala yothandiza kwambiri pakuwotcha mafuta kuposa Cardio ().
• Zochita zathupi lonse: M'malo moyang'ana gawo limodzi la thupi, zolimbitsa thupi zathunthu monga ma burpees zawonetsedwa kuti zimawotcha mafuta ochulukirapo ndikupangitsa kuwonongeka kwamafuta ambiri kuposa zolimbitsa thupi zolimbitsa thupi ().
• Kuphatikiza zochita: Kuphatikiza kuphunzira kukana komanso kuchita masewera olimbitsa thupi kumawonetsedwa kukhala kothandiza pakukhetsa mapaundi kuposa kungoyang'ana mtundu umodzi wa masewera olimbitsa thupi ().

Maphunziro olimbitsa thupi, kuyenda thupi lonse komanso masewera olimbitsa thupi ndi othandiza kwambiri kuti muchepetse thupi komanso kuti likhale lolimba.

Ngati simungathe kutenga nawo mbali pazinthu zomwe zatchulidwa pamwambapa, pali njira zina zambiri zokuthandizani kuti muchepetse thupi komanso kuyankhula bwino.

Mwachitsanzo, zolimbitsa thupi zochepa monga kusambira ndi kuyenda zikuwonetsedwa kuti ndizothandiza kwambiri pakuchepetsa thupi ndipo ndizosavuta kuchita (,,).

Chidule Kuphatikiza kuchita masewera olimbitsa thupi mwamphamvu komanso kuchita masewera olimbitsa thupi pamachitidwe anu kumatha kubweretsa kutayika konse kwamafuta. Komabe, machitidwe osavuta monga kuyenda mwachangu kapena zadothi zosambira amathanso kukhala othandiza.

Zakudya Ndizofunikira Poyesa Kutaya Mafuta Amthupi

Ngakhale kuwonjezeka kwa zochitika zonse ndikuwonjezera zochita zanu zatsiku ndi tsiku ndikofunikira kuti muchepetse thupi komanso thanzi lanu lonse, kutsatira dongosolo labwino la chakudya ndikofunikira poyesera kukhetsa mafuta amthupi.

M'malo mwake, kusankha zakudya zopanda thanzi kapena kudya mopitirira muyeso kumatha kuthetseratu ntchito yanu yonse yolemetsa.

Kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi pakokha sikothandiza kuti muchepetse thupi pokhapokha ngati atayesetsa kuyesetsa kudya zakudya zopatsa mphamvu komanso kusankha zakudya zoyenera (21, 22).

Kuti muchepetse kunenepa ndi kuzisunga, phatikizani malangizo otsatirawa ndi zakudya zolimbitsa thupi:

• Sungani magawo anu: Kusunga kukula kwa magawo ndikofunikira mukamayesetsa kuchepetsa thupi. Njira imodzi yochepetsera magawo anu azakudya ndikugwiritsa ntchito mbale zazing'ono kapena kuyeza kukula kwake kuti muphunzitse diso lanu ().
• Dzazani ndi fiber: Zakudya zokhala ndi ma fiber ambiri, monga ma veggies, nyemba, zipatso ndi oats, zimakupangitsani kumva bwino komanso zimachepetsa kudya kwambiri. Kudya saladi wokhala ndi michere musanadye ndi njira yabwino yothetsera mapaundi (,).
• Chepetsani zakudya zopangidwa ndi shuga wowonjezera: Kuchepetsa zakudya zosinthidwa monga maswiti, tchipisi, makeke ndi chakudya chofulumira ndichofunikira kuti muchepetse thupi. Kuthira zakumwa zotsekemera monga soda, madzi ndi zakumwa zamasewera kungathandizenso (26,).
• Idyani zakudya zamapuloteni: Mapuloteni amathandiza kuti mukhale osangalala komanso angakuthandizeni kuchepetsa kudya kwambiri. Kafukufuku wasonyeza kuti kudya chakudya cham'mawa chokhala ndi mapuloteni kumatha kuchepetsa zokhwasula-khwasula tsiku lonse ndikukuthandizani kuti muchepetse thupi (,).

Kutsatira dongosolo la chakudya chopatsa thanzi lomwe limakhala ndi michere yambiri, mafuta athanzi ndi mapuloteni m'magawo olamulidwa ndi njira yabwino yochepetsera.

Kuphatikiza apo, kuti muchepetse kunenepa, ndikofunikira kuti pakhale kuchepa kwa kalori yonse. Kudya zakudya zopatsa thanzi, zosakonzedwa pang'ono ndiye njira yabwino yochitira izi.

Ngakhale kudya mopitirira muyeso nthawi zambiri kumalumikizidwa ndi zakudya zopanda thanzi monga makeke, tchipisi ndi ayisikilimu, ndizotheka kudya zakudya zopatsa thanzi.

Ichi ndichifukwa chake kuwongolera kukula kwa magawo ndikudziwa bwino za njala yanu komanso kukhuta ndikofunikira.

Chidule Kutsata dongosolo labwino la chakudya ndikupanga kuchepa kwa kalori ndikofunikira kuti muchepetse kunenepa. Kuchepetsa zakudya zomwe zakonzedwa, kudya mapuloteni ambiri ndi ma fiber komanso kuwongolera magawo ndi njira zonse zowonongera thupi.

Mfundo Yofunika Kwambiri

Anthu ambiri amafuna njira yachangu komanso yosavuta yochepetsera mafuta, makamaka m'malo ovuta monga chiuno, mimba, mikono ndi ntchafu.

Kuchepetsa mafuta akuwonetsedwa kuti sikuthandiza pamaphunziro ambiri. Mwamwayi, pali njira zina zotsimikizika zotayira mafuta mthupi ndikuzisunga.

Ngakhale kukana kulimbitsa thupi kumatha kulimbitsa, kumanga ndi kutulutsa minofu m'deralo, zakudya zopatsa thanzi komanso ntchito zowotcha ma kalori ndizofunikira kuti muwotche mafuta ndikuwoneka bwino.

Pomaliza, kuyang'ana kugwira ntchito yathanzi, matupi athunthu atha kukhala othandiza kuposa kuyesa kutaya mafuta mdera lina.

Ndikulimbikira komanso kuchita khama pantchito zolimbitsa thupi komanso kukhitchini, mutha kukwaniritsa zolinga zanu zochepetsa thupi.