Sayenzi Inoita Kupisa
Isu tinoziva nheyo yakakurumbira inopisa 3500 makoriro inoreva kuti tinorasikirwa neundi yemafuta. Kunyangwe paine humwe chokwadi kune iyi pfungwa, mafuta haasi iye chete chinhu chakarasika patinopisa makoriyori. Zvidzidzo zvenguva pfupi zvakanyatsoongorora pfungwa yekodori ye 3500 uye izvo zvakakanganiswa zvachose.
Madzidzisiro Akaita sei
Izvo zvikamu makumi matatu zvemazana makumi matatu zvemafuta zvakaberekwa nesayenzi makore akapfuura. Kunyanya kutsvakurudza kuongorora mafuta kupisa uye makoriro yakaitwa naMax Wishnofsky MD muna 1958. Akabudisa kukanganiswa kwekoriori ye 3500 iyo inoramba ichitsanangurwa muzviuru zvemasayiti ezedzidzo, zvidzidzo, uye nesayenzi zvinyorwa.
Dr. Kevin Hall akapikisa chirevo uye akabudiswa bhuku rakanyorwa muna 2007. Basa rake rakatsanangurira makore makumi matatu nemakumi matatu nemashanu kuti apise pfungwa yepaundi. Pepa rake raiva rinonakidza uye raisanganisira dhiyabhorosi dheedhi nedzimwe nzira yekubvunza mubvunzo wekutsvakurudza kwakapera. Kuwanikwa kwake kwakaita kuti pave nedzidzo dzakawanda pamusoro penyaya yekare.
Kuwedzera kutsvakurudza kwakaitwa naDkt. DM Thomas uye yakabudiswa muThe International Journal of Obesity . Kutsvakurudza kwake hakuna kungovhiringidza zvikero makumi matatu nemakumi mashanu zvemazana kuti zvipise piritsi yepound, asi zvakare yakaisa zvitatu zvinokwanisika zvingakanganwa kuverenga mienzaniso yehutano huchichinja. Izvo zvibatanidzwa zvinopiwa pamagumo echinyorwa ichi.
Kunzwisisa kukosha kweCarorie 3500
Kurasikirwa mafuta kunogona kuva dambudziko. Takave pasi pemafungiro tichibvisa 3500 makorikiti pavhiki, tinogona kukwanisa kurasikirwa imwe pound ye flab. Izvi zvinovakirwa panheyo yekare apo 3500 makorikori anomiririra mafuta chete uye asingafungi mashoma kuonda (musundu).
Kutsvakurudza kwave kwakapfuurira mberi kwepfungwa iyoyo yekare. Izwi rinoratidzirwa rinotora zvisikwa zvose zvemuviri munyaya yeku kunzwisisa musuru inorasikirwa panguva yekoriori inopisa nzira. Nhamba yemisumbu yakarashika inobva pane yekutanga mafuta emuviri wepamusoro uye kuparara kwe caloric. Iyi nhepfenyuro yakagadziridzwa yakapa kuparadza kwakanyatsoitika kwezvinoitika patinopisa makorikori.
Izvi zvinoreva kutsva 3500 makorikori haasati yasvika pasi pemaambura akawanda ekurasika mafuta. Ichokwadi, kukosha uye mafuta kurasikirwa kuverenga kuchasiyana kubva kumunhu kusvika kune munhu. Somuenzaniso, munhu akaonda anowanzorasikirwa nemisumbu uye kuchengetedza mafuta apo munhu anorema kukura acharasikirwa nemafuta akawanda uye achengeta maonda.
Ichi ndicho chikonzero munhu anorema kukunda anokwanisa kubvumira kunyorera kudya kwekoriori uye zvakasiyana zvinoshanda kune munhu akaonda. Zvisinei, kudya kunogadziriswa hazvikurudzirwi kana zvimwe zvichionekwa kuti zvinokonzera musikana kurasikirwa. Chinangwa chedu nekuremerwa kwekureruka kukwanisa kurasikirwa nemafuta panguva yekuwana kana kuchengeta musuru.
Ko Fati uye Mumuviri Zvinoshandiswa Sei?
Iko yepakutanga 3500 makoriyori kupisa pile yedzidziso yakakundikana kutora mutsauko pakati pemafuta nemasuviri. Tsvina inonyanya anabolic uchishandisa makoriyamu pane yakakwirira kwazvo kupfuura mafuta . Iko rinongororwa rondedzero rinotsvaga kuti mafuta uye musimba mishonga ye metabolize (kushandisa) simba pamitengo yakasiyana.
Pound yemisumbu haisi 3500 makoriori asi anenge 600 makoriyori. Kana iwe wakashandisa chikamu chema 3500 vhiki nevhiki uye wakarasikirwa ne100% musumbu inofungidzira iyo inogona kuenzana ne6lbs. Izvi zvingadai zvisingaitike sezvo mafuta ariwo akarasikirwa mukuita. Chinangwa ndecheku kunzwisisa kurasikirwa kwemaonda kwakaenzana kwakaenzana nekurasikirwa kwekureruka. Kuderedza kuonda kwemaoko ndizvo zvatiri kuedza kudzivisa.
Kana iwe wakasika 3500 caloric pangozi uye wakarashika 100% mafuta emuviri, iwe ungadai warasikirwa neundi pound yemafuta. Zvakare, izvi hazvibviri nokuti zvose zviviri zvakakonda uye zvakashata zvakarasika patinorema.
Iyi nheyo itsva inotorawo kufunga kwekudiwa kwemararamiki ekuderedzwa kwehutano sezvo uremu hwemuviri huri kuderera uye simba remvura rinopera. Uyewo kurudziro inokurudzira kurasikirwa kwakawanda kwehutano nekuchengetedza hutema hwakakosha kuburikidza nekudzidzira kudzivirira kudzivirira uye kupora kweproteine kudya.
Ndingave Ndichiri Kushandisa Imba Yekare?
Izvi zvinoreva here kuti makore makumi matatu nemazana matatu emakoriuru kuti apise maitiro epaundi haatendwi uye haafaniri kushandiswa? Mhinduro ndeyo - kwete.
Zvakawanda zvekutsvakurudza kukuru zvakapinda pakugadzira nzira yekutanga yekuongorora zuva rega rega caloric zvinoda. Kushandisa 500 kusvika 1000 koriori zuva rimwe nerimwe rinopera rinopa nhungamiro yakawanda yekurasikirwa kwemaundi maviri pavhiki.
Tsvakurudzo dzaida kungojekesa kusagadzikana kwe 3500 caloric kuputsika kwenhema kunopisa mafuta chete. Izvo zvinyorwa zvinopa tsanangudzo yakakodzera yezvakakwana zve caloric.
Izvo zvitsva zvinorema kurasikirwa maitiro zvakare inzira inofadza yekuwana iyo inoshanda zvakakunakira iwe:
Ikokubatanidza kwekutanga ndeyevanhu vanoda kuwona kuyerwa kwekurema / kuwana zviyero mukupindura kuchinja kwekudya kwekudya:
SINGLE SUBJECT CHINHU CHINHU CHINHU CHINHU CHINHU
Chipiri chekubatanidza ndechekurasikirwa kwemaitiro ekurasikirwa kwakagadzirirwa kupa ruzivo nezvekuyera kuchinja kuburikidza nekugadzira kuedza nekuongorora:
MULTI-SUBJECT WEIGHT CHANGE PREDICTOR
> Sources:
DM Thomas et al., Kurasikirwa kwepondo rimwe pavhiki kunogona kuwanikwa nekusakwana kwe 3500-kcal, International Journal of Obesity , 2013
> Forbes GB, Muviri wehuwandu hunoita kuti muviri uite maitiro ekugadzirisa kudya uye kudya muviri, Annals weNew Your Academy of Sciences , 2000
> Kevin D. Hall, Chii chinonzi Matambudziko Emvura Anodiwa ne Unit Weight Loss, International Journal of Obesity , 2007
> Kevin D. Hall, Body Fat uye Fat-Free Mass Interrelationships, Forbes's Theory Revisited, British Journal of Nutrition , 2007
> Max Wishnofsky, MD, Caloric Equivalents yekuwana kana kushayiwa simba, The American Journal of Clinical Nutrition , 1958