Okuqukethwe
Amafutha ama-3 avutha umzimba ngokugcwele
Uma usukulungele ukuchitha amafutha, ukuzivocavoca umzimba okugcwele kuyisiqalo esihle. Nazi izinhlelo ezintathu ezinhle ongakhetha kuzo! Hamba!
About the Author: UShannon Clarke
Ukulungele ukuchitha amafutha amaningi futhi womile? Ukuzivocavoca umzimba okugcwele kuyisiqalo esihle. Nazi izinhlelo ezintathu ezinhle ongakhetha kuzo!
Ukusebenza komzimba okugcwele ukubheja okuhle kakhulu kulabo abafuna ukushiswa okukhulu kwamafutha. Bayakuvumela ukuthi uqeqeshe kaningi, futhi usenesikhathi esiningi sokusichitha.
Njengoba kuzofanele unciphise amakhalori ngenkathi unciphisa isisindo, izinqolobane zakho zangaphakathi zokululama nazo zizokhawulwa. Ngalesi sizathu, kubaluleke kakhulu ukugcina umkhondo womthwalo wakho wokuqeqesha jikelele. Uma ukusebenzisa kwakho kwakhiwe kunombolo enkulu yamasethi, kuzoba nzima kakhulu kuwe ukuthi uphinde uthole amandla ngaphambi kweseshini elandelayo.
Abantu abaningi bakuthola kunzima ukuhlanganisa ukuzivocavoca umzimba okugcwele okuhle kokunciphisa umzimba, ikakhulukazi uma kunezinye izinhlobo zemithwalo emjikelezweni wokuqeqesha, njenge-cardio nemisebenzi yangaphandle. Njengoba yonke imithambo yokuzivocavoca umzimba isebenza wonke amaqembu emisipha ngasikhathi sinye, kufanele ucabangele ukuthi yiluphi uhlobo lokuqeqeshwa oluhlelelwe usuku olulandelayo, ukuze ungazincishi isikhathi sokutakula samahora angama-48.
Sinikeza ukusebenzisa umzimba okugcwele kokumisa umzimba ongakhetha kukho.
1. Ukuqeqeshwa kwevolumu ephansi, izivivinyo eziyisisekelo
Ukuncishiswa kokuqeqeshwa kwevolumu okuhlose ukugcina ubukhulu bemisipha ngaphandle kokuqeda kakhulu izitolo ze-glycogen.
Uma unamathela kuyo, lokhu kuyindlela engcono kakhulu, ngoba awudingi ukuqeda imithombo yamandla yemisipha. Sicela wazi ukuthi lapho usomisa, kubalulekile ukuthi unake wonke ama-nuances wokudla bese ulungisa ukusebenzisa kwakho kuwo. Njengomphumela, ukudla okunomthelela kunomthelela omkhulu kulo lonke uhlelo lokuqeqesha.
Ohlotsheni lokuqala lokuzivocavoca, inhloso enkulu ukugcina izisindo zokusebenza ozisebenzisile phambilini, ukuze ungalahli amandla. Qaphela ukuthi ngemuva kokuzivocavoca umzimba, ngeke ubone “ukupompa imisipha” okumangazayo ngoba yakhelwe kumasethi ambalwa nakuma-reps. Ngaphezu kwalokho, ekudleni okune-carbohydrate ephansi, ungamangali ukuthi imisipha ibuthakathaka nokuthi ngenxa yazo zonke izinto, imisipha izolahlekelwa ivolumu elincane.
Kunezizathu zomzimba zalezi zinguquko, kepha azikuthinti ukusebenza kohlelo, ngakho-ke awukwazi ukukhathazeka kakhulu ngalokhu.
Ukuzivocavoca u-A
Ukuzivocavoca B
Okunye phakathi kwalokhu kusebenza kabili noma kathathu ngesonto (sebenzisa i-ABA, BAB, ABA, njalonjalo). Njengoba usebenza iqembu ngalinye lemisipha njalo ezinsukwini ezinhlanu, imvamisa yokuqeqeshwa kufanele yanele ukufeza imiphumela emihle ngenkathi ugcina isisindo somzimba esinciphile.
2. Ukuzivocavoca umzimba okugcwele okonakalisayo
Uhlobo lwesibili lokuzivocavoca umzimba ngokugcwele kuhlose ukuqeda ngokuphelele izitolo zemisipha ye-glycogen. Uma isetshenziswa ngokuhlakanipha nangezikhathi ezithile, iyasebenza ngoba ithuthukisa ngempela umsebenzi wama-enzyme e-lipolytic futhi isheshise inqubekela phambili.
Imvamisa, lolu hlobo lokuzivocavoca lokushisa amafutha lusetshenziswa ngokuhlangana nokushintshaniswa kwe-carbohydrate ukususa ngokuphelele izitolo ze-carbohydrate emzimbeni. Lapho-ke, uma udla ukudla okune-carbohydrate khona lapho ngemuva kokuzivocavoca okuqeda amandla, imisipha yakho imunca labo abangena ngokuhaha. Le ndlela izuzisa kakhulu kunokuphinda ukudla okulula noma ukukopela ukudla ngaphandle kokuqeqeshwa okuqeda amandla.
Ezimweni eziningi, ukujima okukodwa okukhathazayo ngesonto noma ngaphansi kwanele. Umgomo wayo omkhulu ukusheshisa inqubekela phambili esifundweni sokomisa.
Lapho wenza lolu hlelo, qiniseka ukuthi wehlisa izisindo zakho zokusebenza ngoba ukuphindaphinda kuzokwanda. Futhi zama ukunciphisa isikhathi sakho sokuphumula ukuze wandise impendulo yakho ye-metabolic.
Ukuqeda umzimba ukuzivocavoca umzimba okugcwele
Futhi qaphela ukuthi indlela yesithathu ingadingeka kumaphethini athile wokudla namazinga wekhalori nokushoda kwe-carbohydrate. Njengomthetho, kungcono ukwenza izivivinyo ngesitayela sokuqeqeshwa kwesifunda, okungukuthi, yenza indlela yokuqala kokunye bese uqhubekela kokulandelayo. Lapho usuqede ngokuphelele umbuthano wokuqala, buyela ekuqaleni bese uqhubeka nendlela yesibili, futhi uma kunesidingo, uye kweyesithathu.
3. Ukusebenza Isikhathi Esifushane
Futhi ngokudla okulula, inguqulo yakamuva yokuzivocavoca umzimba ephelele yokomisa ilungele labo abacindezelwe isikhathi, futhi abadinga ukuqeda ukuzivocavoca kwabo ngokushesha okukhulu futhi baqhubeke nebhizinisi labo.
Ukusebenza okufishane, kepha okunamandla ngenkathi wehlisa isisindo kunika imiphumela emihle, ngoba ayipheli imisipha ngokugcwele futhi ikuvumela ukuthi ululame ngokushesha ekudleni okunama-kilojoule amancane. Futhi, ngoba sihlala sifaka i-cardio eningi kokuma, ukusebenza okuqinile kusiza ukungena ohlelweni olumatasa, ikakhulukazi uma ungenza kathathu noma kane kuphela ngesonto.
Ekumiseni, ukusebenzisa okufishane kepha okunamandla kunomthelela omuhle.
Uma wenza lolu hlelo olulandelayo okungenani ama-2 ngeviki, uzoba nesikhathi sokubheka ejimini futhi wenze umsebenzi we-cardio.
Khumbula ukuthi lokhu kuvivinya umzimba ngokuphelele ngeke kushise ithani lama-khalori, futhi maqondana nokusetshenziswa kwamandla kokuzivocavoca okukodwa, akuyona into esebenza kahle kakhulu. Labo abasebenzisa lolu hlobo lokuqeqeshwa badinga ukuqapha ngokucophelela ukudla kwabo futhi benze ukusilela okwanele kwekhalori lapho kusetshenziswa khona izindlela zokushisa amafutha.
Isikhathi Esisheshayo Sokuzivocavoca
Ngakho-ke, unezinketho ezintathu ezihlukile zokusebenzisa amafutha okushisa. Yenza eyodwa yazo kathathu ngesonto lapho ufuna ukoma futhi. Uma kuhlanganiswe nokudla okuhle, kuzokusiza ukuthi uzuze imiphumela evelele!