Chirongwa Chekudzikisa Muviri Fat
Kuderedza mafuta emuviri ndeimwe yezvinangwa zvakakosha zvevatambi, vanhu vakuru vanoshingaira, uye vanhu vanoda kuraswa. Kuva nehutano hwakakosha huratidzwa kuvandudza hutano, mitambo, uye kutaridzika maitiro.
Maererano nekutsvakurudza, kuva nemazana mashoma emafuta emuviri panguva yekuchengetedza mutsara wakaonda kunopa makwikwi ekukwikwidza. Zvimwe zvidzidzo zvinoratidza kuti kubudirira kwehutano hwehutano hwemuviri hwakasiyana nehuwandu hwekushandisa kwemari.
Izvi zvinoreva kuti izvo zvinoshanda kune mumwe munhu anoshingaira zvingasava iyo yakanakisisa yekugadzirisa mitemo kune imwe.
Mibvunzo inowanzoenderana nekutora mafuta inogona kusanganisira:
- Nei mafuta emuviri anoita seanochengetedza kakawanda mune imwe nzvimbo?
- Iko kuderedza kuderedza nzira yakakodzera yekurasikirwa kwemafuta here?
- Mafuta ari kupisa nzvimbo anowanikwa mune zvekuita muviri here?
- Kudya kana kuwedzerwa kushandisa nzira yakanakisisa yekurasikirwa nemafuta here?
- Ndingakwanisa kuwedzera kurasikirwa kwemafuta nekudya zvimwe zvokudya here?
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Inogona Kutora Bhakteria Inobatsira Sei Tichengeta Mafuta?
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Mafuta eCoconut Angakubatsira Sei Uchitsungirira?
Kana zvasvika pakuderedza mafuta emuviri kune munhu mukuru kana munhu anotambira, zvinhu zvakawanda zvinoda kuongororwa. Maererano nekudzokorora kwakabudiswa mu Journal of Sports Medicine , kurasikirwa kwekurema kunoda kushandiswa nenzira yakarongedza yekuchengetedza tsvina yakaonda. Kuti uwane chinangwa ichi, zvakakosha kuva nekunzwisisa kwakakwana kwekuti mafuta anobata sei mumuviri wedu asati atanga nzira yekuderedza.
Fat Burning Basics
Kuderedza mafuta kunonetsa kune vanhu vazhinji-inoratidzwa nevanopfuura 66 kubva muzana yevanhu veUnited States vari kuwandisa kana kuwedzera. Kunyange zvazvo vanhu vakuru vakashinga nevatambi kazhinji vasingagari muchikamu ichi, vanorwisana nehutano hwemamiriro ehumwe chaiwo kumutambo wavo.
Zvichida kuyerwa kwekureruka ndezvekuvandudza hutano kana kukurudzirwa kwevatambi vemitambo, kuderedza mafuta ndiyo chinangwa mumatambudziko acho maviri. Kazhinji, vanhu vanoshingaira kana kuti vatambi vanoda kuurasikirwa vanowira mumapoka maviri:
- Kuwanda kwepamusoro kana kutapisa maererano nemafuta emuviri
- Iko kanyarara asi chido chekuwedzera muviri wekuchera mafuta (vatambi vanobatana mumitambo inoremesa muviri)
Kuderedza mafuta emuviri uye kubudirira kuburikidza nekugadzirisa uremu kunoda munhu kuti anzwisise simba rakakwana. Simba rinomiririra rinoreva nhamba yekoriji inopedzwa yakaenzana nenhamba yekoriori yakashandiswa (yakatsva). Maoriro ndiwo masikirwo emasimba kubva pakudya izvo muviri unoshandisa pakugadzirisa kushanda uye kuita basa. Nzira iri nyore yekushandisa nyore nyore kunzwisisa simba pane nguva ndeyokuti:
- Simba (makoriri) mukati mazvo zvakafanana nesimba rinopisa = kuwanda kunogara zvakafanana
- Simba iri rinopfuura simba rakapiswa = kuwedzera kuwanda
- Simba iri isingapfuuri simba rinopisa = kuora kurasikirwa
Simba rakakosha inzira inosimba, maererano nekutsvakurudza. Apo chinangwa chekurasikirwa kana kuwedzera uremu chinoshandiswa, kuchinja murairi ichaitika.
Semuenzaniso, kushandiswa kwekushandisa simba kunopindira kune rumwe rutivi rwekuenzanisa-simba rinobudiswa-uye kubudirira kwemigumisiro yakananga.
Maererano ne Journal of Sports Medicine , zvikonzero zvinokonzera rumwe rutivi rwemaji e equation equation zvinosanganisira:
- Zvose zvinoshandiswa nemashonga emagetsi
- Kuwana simba rose (makori anodyiwa)
- Dhiyabhorosi macronutrient yakakosha (chikamu chezana muzana ye carbs / mapuroteni / mafuta)
- Simba rehutano hwezvokudya (marubhaidhi / fats)
- Yakagadziriswa thermic (metabolized) effect yezvokudya zvichienderana nekudya kwekudya kunokonzera
- Simba rekushandisa rinoshandiswa panguva yekurovedza (carbs kana mafuta)
- Ivai nemafungiro emhando, kunyanya, uye nguva
- Mabasa asingaiti zvemitambo (kufamba, motokari, yoga)
- Sedentary lifestyle apo haisi kudzidziswa
Zvokudya uye Kurasikirwa Kwemafuta
Mutumbi unoshandisa makhabhohydrates nemafuta sezvokutanga uye zvechipiri magetsi. Basa guru reprotheni haisi simba rakawanda asi rinogadzira nekugadzirisa mishonga . Makhahydrates, mafuta, uye mapuroteni zvose zvinonzi macronutrients zvakakosha kuti utano hwakanaka uye hutano hwakanaka.
Kuenzanisa zviyero izvi zvichienderana nesimba rinobudiswa kunokosha pakuderedza mafuta emuviri. Mhando imwe neimwe yakabudisa simba rakasiyana-siyana remuviri kana raidyiwa:
- Carbohydrates: makori mana pagiramu
- Mapuroteni: mana makorikero per gram
- Mafuta: mapfumbamwe makirogiramu per gram
Zvokudya zvinopa simba pamhando dzakasiyana nema macronutrient sezvataurwa pamusoro apa. Kuziva mafuta ane mapfumbamwe makirogiramu pagiramu inogona kukutungamirira iwe kuti utende kudya mafuta mashoma ndiyo nzira yakanakisisa yekurasikirwa nemafuta nemuenzaniso. Izvi zviri kure nechokwadi.
Vanhu vakuru vanoshingaira nevatambi vanovimba nemakoriyumu anobva kuma macronutrients ose kuderedza mafuta mumuviri uye kuchengeta mashoma. Yese ye caloric (simba) iyo inofananidzwa nekodoric yakaguma ichinyatsogadzirisa kana isu tiri kunyanya kuwandisa, zvakanyanya, kana kuti mune simba rakakwana.
Uyezve, vanhu vakuru vanoshamwaridzana nevatambi vachawanzove vane huwandu hwemafuta emuviri kana vasingakwikwi. Izvi zvinokonzerwa nekuve vakasununguka zvikuru pamusoro pekudya kwavo apo pave kure-nguva. Zvisinei, izvi zvinokonzera vatambi vakawanda kuti vadzivirire makirogiramu pavanenge vachigadzirira mitambo yavo uye vachitarisa kuti vasvike pakukwikwidza.
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Nhungamiro yevatangisi vekutora Kuisa Nzira Yakarurama
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Apo Tsanangudzo yaAb inoda Kuwedzera Kupfuura Kurangwa Kwake MuKikiki
Kurairwa kweCororic kunoratidzika kuva nehutano husina kunaka hwevatambi uye haisi iyo nzira yakanakisisa yekuderedza mafuta mumuviri.
Kutsvakurudza kunoratidza kuti chinangwa chikuru chemutambo ndechekuita noutano hwakanaka wehuviri gore rose , kuderedza kudiwa kwekudya kwakanyanya kwemakwikwi. Maererano neInternational Journal of Sports Nutrition uye Exercise Metabolism , vatambi vanorayirwa kuti varashike uremu zvishoma nezvishoma pamusana wevhiki wevhiki we 0.7 muzana (kunonoka kuderedza).
Kuti uwane hutano hwehutano hwakanaka uye hutano hwakanaka hwemafuta emuviri, Journal of Sports Medicine inoratidza kuti mumwe anofunga nezvekutevera:
- Chinangwa changu chepfungwa chinokurudzira utano hwakanaka uye tsika yekudya here?
- Chiremera changu chinowedzera chiitiko chekukuvadzwa here?
- Chiremera changu chepfungwa chinotsigira hutano hwakanaka hwekukura kwemuviri, hunosanganisira hutano hwekuberekwa?
- Ko chinangwa changu chinogona kuchengetedzwa pasina chirwere chisingaperi chisingagumi kana chinokonzera-chinogona kutungamirira kumatambudziko ekudya kudya?
Kucheka Fati Nokurovedza muviri
Maererano nebhuku reInternational Society of Sports Nutrition , muviri wemafuta inoderedzwa nekugadzirisa kudya kwekodori kune imwe neimwe yekushandisa mari (kuraira muviri). Nokudaro, kudzvora mafuta inzira inoshandiswa inosanganisira simba rose rinobudiswa uye rinobudiswa.
Kutsvakurudza kunoratidza kuti muviri unosanganawo nehutemogenic adaption sokureruka kuderera. Thermogenic adaption inoreva nzira yekugadzirisa muviri kwokuti muviri unopisa sei simba. Kupisa (thermic effect) kunogona kunge kusina kukwana kuburikidza nokurema kwekuora. Simba rakawanda rinopisa sei maune mafuta zvakasiyana kune mumwe nomumwe uye zvinoenderana ne:
- Basal metabolic rate (BMR / resting energy expenditure)
- Ita basa rinoda thermogenesis (EAT)
- Kwete-maitiro ekuita thermogenesis (NEAT)
- Izvozvo zvinokonzerwa nehuwandu hwezvokudya (TEF)
Kurasikirwa kwemahombeksi kunoderedza kushanda kwezvinhu zvose zviri pamusoro apa mumitambo uye vanhu vakuru vanoshingaira, maererano nekutsvakurudza. Zvinokurudzirwa kuti vatambi vaongorore zviratidzo zvekureruka kwemahombekombe uye kushandisa simba rekushandisa kana kushandiswa kwemari kushandiswa kunowedzera kupera kwemafuta emuviri.
Zvimwewo zvinoreva kuve nekubatanidzwa mukugadzirisa chirongwa chekudzivirira nekuwana zvakakwana mapuroteni anoita kuti kukurudzira musimba kukura. Zvokudya zvepurotini zvakakwirira zvinoratidzwa kuderedza kugadziriswa thermogenesis, kukurudzira mafuta kupisa, uye kukurudzira satiety.
Simba rinoita uye zvinogadzirisa zvinokonzera kurasikirwa kwemafuta uye masimba edu ane simba rinoita basa rinokosha mune izvi. Zvichienderana nebasa racho, zvakananga uye zvakasiyana-siyana masimba anoshandiswa kutsigira basa. Izvozvo zvinoreva kuti muviri wedu uri kushanda zvakasimba (ne oxygen) kana kuti anaerobically (pasina oxygen).
Isuwo tinopisa ma-carbohydrates (shuga), mafuta, kana makemikari akachengetwa panguva yebasa. Iyi inotevera masimba emagetsi anoshandiswa nemuviri panguva yekuvhima yakanyatsoshandiswa:
- Phosphagen system : Inoshandiswa munguva shomanana, zvinhu zvakasimba zvinogara kwemaminitsi mashanu kusvika ku15 (kusimudza nekusimudza). Mutumbi unoshandisa creatine phosphate uye adenosine triphosphate (ATP) yakachengetwa mumutsipa wedu nekuda kwekurumidza simba. Nemhaka yokuti mutumbi haudi oxygen kutya iyi, inofungidzirwa kuti anaerobic.
- Glycolysis system : Primary energy system yekuita muviri kwakasimba kwemaminitsi makumi matatu kusvika kumaminitsi maviri (nguva yekudzidzisa kana HIIT kushanda). Simba rinowanikwa kuburikidza nemakrohydrates akachinjwa kuva ropa glucose (shuga) kana muscle glycogen (yakachengetwa glucose). Iyi sarudzo inowanzo anaerobic seyakisi haina kupiwa nokukurumidza zvakakwana kuti iwane zvido zvemuviri.
- Aerobic system : Inoshandiswa munguva yakareba, kushandiswa kwemaitiro mashoma (kufamba, kufamba, kutsungirira kumhanya). Mutumbi unoshandisa maitiro ega ega-ega (ropa glucose) kana kuti mafuta sehuni kuti simba rekuita basa. Iyo aerobic system inobva kune oxygen uye inofungidzirwa kuti yakaoma kwazvo yezvigadziridzo zvemagetsi.
Kuvhiringidza nzira dzokurovedza kupikisa magadzirirwo emagetsi akasiyana-siyana inzira yakanaka yekuderedza mafuta emuviri. Simba rinobudiswa kana koriori yakapiswa panguva yekuvhima inowirirana zvakananga nemhando yekushanda, simba, uye nguva yepurogiramu.
Kushanda muviri kwakashandiswa uchishandisa masimba ehutano akasiyana inoratidzwa kukurudzira kuwedzera kweokisijeni basa uye kubatsira masero edu kupisa mafuta zvakanyanya. Uyewo, kupararira kunowedzera-kuvandudza fatty acid kuwanikwa kunova simba kubva panguva yekuita basa.
Metabolism uye Kucheka Fat
Metabolism inogona kurondedzerwa senzira dzakawanda dzomukati dzinoshanda pamwechete kuti dzigone simba iro muviri wedu unoda hupenyu uye hutano hwakanaka. Maererano nekutsvakurudza, simba (caloric) kudzivirira uye kuora kurasikirwa kunogona kukanganisa kushandiswa kwemagetsi uye, saka, kushandiswa kwesimba redu.
Zvimwe zvidzidzo zvinoratidza kuderera kwebasa rekuvhima thermogenesis (EAT) mukupindura kuora kwekutema. Izvi zvinoreva kuti muviri wedu haugone kupisa makorikiti zvakanaka panguva yekurovedza muviri.
Maererano neGenhau reSouth Society of Sports Nutrition , kukorodzwa kwe caloric uye kurasikirwa kwekureruka kunokonzera kuderedzwa kwemasvikiki anoshanda mashizha. Kupera kwemashuga emagetsi kunowedzerawo kuderedza bhaibheri redu redu (BMR) -kwanisi kupisa makorikori mune zvisiri zvekuita zvekuita kana kuti zororo.
Imwe tsvakurudzo inoratidza kuti kana simba rinopinza rakanyanya kuoma muviri unopinda mune zvinodiwa thermogenesis. Adaptive thermogenesis inoitika se "basa rokurudzira kudzorerwa kwehutano hwepanyama wekutanga." Kushaya simba kwemagetsi uye adaptive thermogenesis tsanangura kuti nei kuora muviri kunokonzerwa neakea zvichiitika pasinei nokunwa kwekodoriki yakaderedza.
Kuti urege kudzivirirwa kwemagetsi uye adaptive thermogenesis, zvinokurudzirwa kuti vatambi uye vanhu vakuru vanoshingaira vanoita nzira shoma yekurasikirwa kwemafuta. Kutsvakurudza kunoratidza kushandiswa kwemazana emagetsi uye kutarisa kufambira mberi kuti zvizadzise chinangwa chekuenderera mberi kwehutano hwakaderedzwa.
Mahomoni uye Kurasikirwa Kwemafuta
Mahomoni anoita basa rinokosha mune simba rekushandisa, simba rinogadzirwa, uye kurongeka kwehuviri. Kutsvakurudza kunoratidza kuti:
- Mahomoni ehutachiona gland anobatsira kugadzirisa zvirwere.
- Leptin hormone yakaitwa mumasero mashoma-inodzora simba rakawanikwa uye kushandiswa.
- Insulini uye cortisol hormone-yakasunungurwa kubva kumaronda edu adrenal-inobatsira kushandiswa kwemagetsi.
Maererano nekuongorora, kusagadzikana kunoshandiswa kune idzi mahomoni anokwira inoitika mukurwisa kwekororic kana kuti mafuta mashoma emuviri. Mutumbi uchazvidzivirira kuburikidza ne "homeostatic response endocrine inotarirwa kuchengetedza simba nekusimudzira simba rekudya." Zvichitaurwa, mahomoni edu achashanda kuti adzorere muviri zvakare, kubatisisa pane zvekuchengetedza magetsi, uye kukurudzira kupindura nzara kuitira kuti tidye zvimwe.
Kuramba uine hormone yakaenzana basa kunokosha panguva yekucheka mafuta. Inokurudzirwa vatambi uye vanhu vanoshingaira vanoshingaira vanoshandisa nzira dzakakodzera dzekurasikirwa. Maererano nekutsvakurudza, zvigadziridzo zviduku kune basa rekushandisa simba rinonyanya kukosha kuti muviri uite zvakanaka uye unosvika pakuumbwa kwemuviri.
Nzira Dzakachengeteka Kuderedza Fat
Vatambi uye vanhu vane simba vanoshanda vanowanzonzwa vachimanikidzirwa kuti vawane kukodzera kwomuviri wemutambo wemutambo wavo. Iyi nyaya yakaita kuti vatambi vakawanda vashandise nzira dzakachengeteka dzekurashikirwa . Kuzvipira kwekuzvidira, kuvhara kwekorori, uye kusagadzikana kudya kunowanzosagadzikana kuponeswa kwemaitiro pakati pevatambi.
Kuti kuve nekudzivirira kusachengetedzwa kwemaitiro ekurasikirwa, National Athletic Trainers 'Association yakapa mirayiridzo kuti idzivirire zvakakwana mafuta emuviri. Zvisinei, kukurumidza uye kusachengeteka kwekurasikirwa kwemaitiro zvinowanzoonekwa pakati pevatambi mumitambo inotevera:
- Boxing
- Wrestling
- Martial arts
- Bhora
- Dhani
- Kureba kunoshanda
- Kushinga
- Bodybuilding
- Gymnastics
Ideal Body Fat Levels
Kubudirira kwemafuta emuviri wepamusoro kwakasiyana kune mumwe nomumwe. Icho chinoparadzaniswa pakati pevatambi, vanhu vakuru vanoshingaira, uye avo vanoda kungoderedza mafuta. Chimwe chezvinyorwa zvakajeka uye zvinowanzoshandiswa nemafuta emazana emapuraneti zvinopiwa neAmerican Council on Exercise (ACE):
| Tsanangudzo | Vakadzi | Varume |
| Essential fat | 10-13% | 2-5% |
| Vatambi | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Avhareji | 25-31% | 18-24% |
| Obese | 32% + | 25% + |
Shoko Rinobva
Kuderedza mafuta emuviri ndiyo nzira yakasimba yevatambi, vanhu vakuru vanoshingaira, kana kunyange vatsva vachida kurasika. Izvo zvichave zvakakosha kushandisa nzira dzakakodzera yekudya uye miitiro yekuita kuti huve hwakachengeteka uye hune hutano hurasikirwa.
Chinangwa chekuwana chimiro chakanaka chemuviri chinosanganisira kudzidza kudzidza kwakakwana kwemaji ekudya uye zvakagadzirwa kwauri. Kuchengeta kunonoka kuchaita kuti muviri wako urambe uchimhanya zvakanaka kuti utsigire kushanda kwako apo uchizadzisa zvaunoda.
> Sources
> Eric T Trexler et al., Maitiro ekugadzirisa maitiro ekurasikirwa kwehuremu: zvinorehwa nemutambo, Journal of the International Society of Sports Nutrition, 2014
> Garthe I et al., Chiitiko chezviviri zvakasiyana-kurema-kurasikirwa kwehutano hwemuviri uye simba uye zvine simba zvine chokuita nemasimba muvatambi vechidiki, abstract, International Journal of Sports Nutrition uye Exercise Metabolism, 2011
> Utano hwakanaka hwehutano hwemasimba, kuenzanisa zvokudya uye basa, National Institutes of Health, 2013
> Melinda M. Manore, Weight Management yeVatambi uye Vashandi Vanoshanda: Kuongorora Pfupi, Mishonga Miti, 2015