Ngesikhathi uzothatha isazi esithile esithile esincoma ukuthi udinga ukudla okunama-khalori aphansi kakhulu okwehlisa isisindo nge-hypothyroidism , iningi lezazi likholelwa ukuthi uma udla okuvimbela kakhulu ukudla kwakho kwekhalori, kungenzeka ukuthi awudli okwanele ukulondoloza imetabolism enempilo.
Ama-calories no-Metabolism
Uma isebenza ngokuphumelelayo, umzimba wakho usebenzisa ukudla okudlayo amandla.
Uma usushisile ukudla kwakho, umzimba wakho uphendukela emafutheni agciniwe agciniwe. Uma uvimbela ukudla okuningi kwe-caloric, noma kunjalo, umzimba wakho upheqa lolu hlelo olujwayelekile bese ungena kwimodi yokudoba noma yindlala. Uma kuleso simo, umzimba wakho ubambelela kumafutha akho agcinwe futhi esikhundleni salokho uphendukela emisipha yakho ukuze uthole amandla. Akugcini nje ukulahlekelwa ukulahlekelwa kwamafutha kuphela, kodwa ukuncipha kwe-calorie-burning mass mass kunganciphisa umzimba wakho. I-slowabetism ehamba kancane ihumusha ekunciphiseni kwemfuneko yakho ye-caloric yansuku zonke. Ngale ndlela, ukusika amakholori amaningi kunganciphisa umzimba wakho, futhi ubeke imizamo yakho yokulahlekelwa isisindo.
Zingaki I-Calories Ingabe Udinga Ngempela?
Ngokuyinhloko, udinga amakholori okwanele ukuze usebenzise imisebenzi yakho eyisisekelo yomzimba bese uphethile noma yimuphi umsebenzi owengeziwe kulo lonke usuku. Uma ukudla kwakho kwe-caloric kungaphansi kwalezi zidingo, ngokuhamba kwesikhathi, ukulahleka kwekhalori kufanele kubangele ukulahlekelwa isisindo.
Uma ukudla kwakho kwe-caloric kungaphezu kwalokho okudingayo, ukwedlulela ngokweqile kuholela ekuzuzeni isisindo.
Imihlahlandlela ye-H HS Ngokusho komnyango wezeMpilo kanye nezinsizakalo zabasebenzi, isiqondiso esiphezulu ukuthi abantu abahlala emadodeni angaphezu kuka-30 kuya ku-2 000 kuya ku-2 400 kilojoule ngosuku, futhi amadoda asebenzayo adinga kusuka ku-2,400 kuya ku-2,800 kilojoule ngosuku.
Abesifazane abangaphezu kweminyaka engu-30 badinga amakholori angu-1,600 kuya ku-1,800 ngosuku, kanti abesifazane abakhuthele badinga kusuka ku-2 000 kuya ku-2 200 kilojoule ngosuku.
Isisindo somzimba RMR: Abanye ochwepheshe bathi ungakwazi ukubala isilinganiso sakho sokuphumula komzimba (RMR) ngokuphindaphinda isisindo sakho somzimba (ngamakhilogremu) ngo-10. Inani lenani lamakholori lithathwa njengenani eliphansi okufanele udle ukuze ulahlekelwe isisindo.
I-RMR Ifomula: Ungasebenzisa futhi ifomu eliyinkimbinkimbi kakhulu ukubala izidingo zakho zekhalori:
- Hlukanisa isisindo sakho samanje ngamakhilogremu angu-2.2, ukuze uguqule isisindo sakho kuma-kilogram.
- Yandisa isisindo sakho ngamakhilogremu angama-30 (30 yinani lamakhilori owudinga isisindo ngasinye sesisindo somzimba.)
Ngakho-ke, uma unamakhilogremu angu-160, uhlukanisa ngo-160 nge-2.2, okulingana no-73 kilogram. Hlanganisa ama-kilogram angu-73 ngo-30, okulingana no-2190, okungaba ukuthi mangaki amakholori owawudinga ukugcina isisindo sakho samanje esingu-160.
I-RMR Ukulinganisa: Imiphumela enembile nangokwezifiso iyatholakala ngokuthola ukuhlolwa komuntu siqu kwe-RMR yakho usebenzisa amadivayisi afana ne-BodySpec, ne-DexaFit. Lezi zivivinyo ziyakwazi ukucacisa i-RMR yakho ethize, futhi ingaqinisekisa ukuthi izinguquko zokudla nokuzivocavocavoca ziye zathinta izinga lakho lomzimba.
Ukunciphisa Izinselelo Zama-Metabolic Rate (RMR)
Kunezici eziningana ezingakwazi ukukhipha lezi zinombolo, hhayi ngokuthanda kwakho.
- I-Hypothyroidism, ikakhulukazi uma iphatheka kabi, ingenza ube ne-RMR ephansi kunabanye abantu, ngisho noma bobabili benesisindo somzimba esifanayo noma izinga lomsebenzi
- Ubuningi bemisipha ephansi kusho ukuthi uzoba ne-RMR ephansi kunomunye umuntu, ngisho nasesisindo esisodwa somzimba. Umzimba wemisipha uvutha amakholori amaningi.
- I-RMR yakho yehla ngeminyaka, cishe amaphesenti angu-2 eyishumi ngalinye.
- Ukudliwa kwangaphambili noma okungapheli kunganciphisa i-RMR yakho.
Kufanele Udle Kangakanani?
Uma umgomo ukulahlekelwa isisindo, kufanele udle okungakanani?
Kudingeka udle ngokwanele ukuze ukwazi ukulahlekelwa isisindo ngaphandle kokubangela imodi yokulamba, futhi wehlisa i-RMR yakho.
Isixazululo, ngokusho kochwepheshe abaningi, ukulahleka kwekhalori encane, nokulahlekelwa kwesisindo esincane, nokuvivinya umzimba okuhambisana nesisindo ngesikhathi esisodwa. Le ndlela yenhlanganisela ibonakala inethuba elikhulu lokuphumelela ngaphandle kokunciphisa i-RMR yakho.
Ochwepheshe be-metabolism basikisela ukuthi ugcine ukulahleka kwekhalori okungamaphikori angaphezu kwama-250 kuya kwangu-500 ngosuku.
Ucwaningo olwanyatheliswa kuyi- American Journal of Clinical Nutrition lubonisa ukuthi ukusebenzisa abesifazane ngokudla okulinganiselwe kwekhalori-ukungalungi kwalahlekelwa amakhilogremu angu-20 ngaphezu kwezinyanga ezingu-4-isilinganiso esincane sokuqhathaniswa nezidlo eziningi-ngaphandle kokuncipha kwe-RMR.
Izwi kusuka
Ngaphezu kokuqinisekisa ukuthi awudli amakholori ambalwa kakhulu futhi uphazamisa imizamo yakho yokudla, kunezinye izinto ezimbalwa ongayenza ukuze usize ukukhulisa umzimba wakho.
- Yakha imisipha: Into eyodwa okumele ukwenze ukugxila ekukhuliseni imetabolism yakho, engasiza ukuphakamisa i-RMR yakho. Indlela eyinhloko? Ukubandakanya ukuvivinya umzimba kwemisipha emgomweni wakho wokuzivocavoca nomsebenzi wansuku zonke. Njalo isisindo semisipha oyitholayo ikuvumela ukuba ushise amakhalori angu-50 ngosuku. Lokhu kuphakamisa i-RMR yakho, futhi kwenza kube lula ukuthola lelo phutha lekhalori eliholela ekulahlekeni kwesisindo.
- Faka i-caffeine: Ezinye izifundo zibonisa ukuthi ukudla kwe-caffeine nsuku zonke kungandisa uketshezi ngamaphesenti angu-5 kuya kwangu-12 ngosuku ngalunye.
- Shintshela emanzini abandayo: Ucwaningo olulodwa olubonisa ukuthi ukuphuza ama-ounces angu-48 wamanzi abandayo nsuku zonke kungandisa i-RMR cishe cishe ngama-calories angu-50 nsuku zonke, okungahunyushwa ku-5 amakhilogremu wesisindo elahlekile ngonyaka. Ukukhula kwe-metabolism kucatshangwa ukuthi kungumphumela womsebenzi owengeziwe okudingekayo ukufudumala amanzi.
> Imithombo:
> "IHholo KD." Iyini Ukulahlekelwa Kwamandla Okudingekayo nge Unit Weight Loss? Umagazini wezwe jikelele wokukhuluphala (2005). 2008; 32 (3): 573-576. i-doi: 10.1038 / sj.ijo.0803720.
> Stefan GJA et al. "Ukulahlekelwa kwesisindo, ukugcinwa kwesisindo, kanye ne-thermogenesis eguquguqukayo." Am J Clin Nutrition May 2013 vol. 97 cha. 5 990-994
> Tremblay A, Chaput JP. "Ukunciphisa okunamandla ku-thermogenesis nokuphikisana nokulahlekelwa > amafutha emadodeni angakhululekile." Br J Nutriti. 2009 Aug; 102 (4): 488-92. i-doi: 10.1017 / S0007114508207245.
> Iphiko, R et al. "Isisindo sokuphumula kwesisindo isikhathi eside." Am J Clin Nutrition July 2005 vol. 82 cha. 1 222S-225S