Ungawasusa kanjani amafutha

Into ebaluleke kakhulu ngamafutha

Kuleli khasi, sibhale i-FAQ encane ngamafutha, lapho sizame khona ukukhuluma ngokuthi ayini amanoni nokuthi singabhekana kanjani nensalela yawo.

Yini amafutha futhi yenzelwe ini?

Ukuphila komuntu okujwayelekile kungenzeka kuphela ngokuthola amandla anele esondlo. Amandla asemzimbeni womuntu avezwa ngesimo se-carbohydrate glycogen efakwe esibindi nasemisipha nanjengamafutha.

Amafutha ayingxubevange yobungqabavu bomzimba, oqala ukudla ngamandla amancane. Okusho ukuthi, ngesikhathi samandla aphelele, ingxenye yemali ebekiwe ibekiwe. Ukukhuluma, ngosuku lwemvula. Lapho isikhathi esinjalo sifika, futhi umzimba uqala ukuthola ukudla kwakhe okunqunyiwe, uqala ukucubungula okokugcina. Kuyadingeka ukuthi ucabangele ukuthi amafutha ayindlela elula kakhulu yokugcina amandla. Ngekhilogremu elilodwa lamafutha, ungafika kuma-calories angama-8750.

Ucwaningo lukhombisile ukuthi abantu abakhuluphele ngokweqile bayakwazi ukuhlala isikhathi eside ezimweni ezinamazinga okushisa aphansi. Ngaphezu kwalokho, izintokazi ezikhuluphele zazibhekwa kakhulu ngekhulu leminyaka elidlule. Ngoba bekukholelwa ukuthi bangazondla izingane zabo ngezikhathi zokushoda kokudla.

Izinqolobane zomuntu, izinhlobo zezicubu ze-adipose

Ukuze ukhulume ngamanoni ngokujwayelekile nangamanoni kumuntu oqondile, udinga ukwazi ukuthi ukuphi. Kubantu, kunezinhlobo ezimbili zamafutha: omhlophe nonsundu. Ngesikhathi sokuvuthwa, inani lamafutha amhlophe liphindwe kaningi kunokuqukethwe okunsundu. Ngakho-ke, ngokuqhubekayo, sizokhuluma ngamafutha amhlophe kuphela. Amafutha amhlophe, noma "izicubu ze-adipose", ngumphakathi wamaseli anamafutha, abizwa ngama-adipocyte. I-adipocyte yedivayisi ukuthi inganqwabelana nge-triglycerides, eyethulwe ngamafutha amhlophe. Ngenkathi amangqamuzana amanoni engakwazi ukunwebeka angapheli. Futhi njengoba umzimba uthola inqwaba yezakhamzimba, insalela idinga ukubekwa kwenye indawo. Futhi-ke, ukusiza ama-adipocyte afike amaseli wokufinyelela, aguqulwa abe ngamafutha, uqala ukuqoqa amafutha amaningi.

Ngabe amaseli anonile angabuyela kumaseli wokufinyelela?

Angikwazi. Ihlaya lemvelo ukuthi amaseli wesesekeli akwazi ukwenza ukuguqulwa kwendlela eyodwa kuphela abe amangqamuzana amafutha futhi ukuguqulwa okuphambene akunakwenzeka. Leli qiniso liyimbangela yokuthola isisindo esisheshayo ngemuva kwesiteleka sendlala. Umzimba njengoba usho - “Ukuqapha, isiteleka sendlala singaphindwa. Udinga ukudla! ” Ubunzima benzeka ngenguqulo esheshayo, ngoba amaseli akhishwe ezitolo ezinamafutha futhi alungele ukugcwaliswa kwawo.

Lapho amanoni anyamalala khona kuqala?

Manje kufanele ukhulume ngenqubo yokuqamba nokusetshenziswa kwamafutha akhona. Ngalokhu, ama-adipocyte anezinhlobo ezimbili zama-receptors.

Uma umzimba uthola ukudla okufanele, igazi lomuntu ligcwele izakhi ezidingekayo ezingeni eliphakeme elivumelekile, bese umsebenzi ungena ku-alpha-receptor, ebhekele ukuhlanganiswa kwamafutha. Le nqubo ibizwa ngokuthi i-lipogenesis.

Kodwa-ke, uma umzimba unezimo zamandla aphansi, futhi igazi okwamanje alinawo ekubunjweni kwalo izinto ezidingekayo kumzimba, isigaba sokusetshenziswa kwamafutha, noma ngokwesayensi, isigaba se-lipolysis siqala. Isenzo sithatha i-Beta-receptor kanye ne-lipolysis ngokwakhiwa okudingekayo ukuze kube khona amandla.

Kumele kuqashelwe ukuthi ama-adipocyte, amangqamuzana amafutha, ahluka ngokuba khona kwama-receptors. Amaseli emathangeni nasezinqeni aqukethe ikakhulukazi ama-alpha receptors. Ngakho-ke baqoqa ngokushesha amafutha. Ingxenye ephezulu yomzimba, ngokuphambene nalokho, icebile kumaseli anomsebenzi wawo omkhulu ukunikeza. Ngakho-ke, ngesikhathi sokuzila endaweni yokuqala, silahlekelwa isisindo engxenyeni engenhla yomzimba.

Lokho kungadala ukuhlanganiswa kwamafutha nokonakala kwawo yizinga le-adrenaline, i-glucose, ne-insulin egazini. Le trio enhle inesibopho sokubukeka kwethu.

Kufanele uyiqale kanjani inqubo yokwehlisa amafutha?

Ukuze uvimbele ukuzuza kwesisindo, kubalulekile ukusungula ibhalansi phakathi kwe-lipogenesis ne-lipolysis, okuyinqubo yokwakha nokwehlisa amafutha.

Ngakho-ke, lapho udla kubalulekile ukwazi ukuthi yimuphi umphumela ongenzeka kulokhu ukufeza. Uma kukhona ukuntuleka kwezicubu ze-adipose zingasetshenziswa ezizofakwa endaweni ebekiwe. Futhi uma ufuna ukunciphisa ukuhlanganiswa kwamafutha ekudleni kufanele ukhiphe, noma okungenani unciphise ukusetshenziswa kwemikhiqizo enomthelela ku-lipogenesis.

Okokuqala futhi okubaluleke kakhulu, kufanele unake ukuba khona kwamafutha okudla (ikakhulukazi ayingozi) kanye nama-carbohydrate alula (ushukela omhlophe, imikhiqizo eyenziwe ngofulawa, neminye imikhiqizo ehlanjululwe). Kunconywa ukuthi ungahlanganisi inyama enamafutha, isinqumelo, ibhotela, ukhilimu, ukusetshenziswa kwesinkwa esimhlophe, ushukela, ubisi olujiyile kanye nanoma yikuphi okunye ukudla okune-carbohydrate ecolisisiwe.

Kuyadingeka futhi ukulandela ukudla. Uma usebenzisa imikhiqizo engenhla engxenyeni yokuqala yosuku ngaphambi kwemithwalo eyengeziwe, ukuphindaphinda kwamaseli amafutha ngeke kwenzeke. Kodwa-ke, ukusetshenziswa kwale mikhiqizo ngaphambi kokulala kuzoholela ekwakhiweni kwamaseli amafutha engeziwe.

Ungawasusa kanjani amanoni ezinqeni, emathangeni, nasesiswini?

Ngokuphikisana nenkolelo evamile, izicubu ezikhethiwe zamafutha okufanele zisuswe akunakwenzeka ngokuzivocavoca umzimba nokudla okuthile. Lokhu kungenxa yokuthi izicubu ze-adipose ezisezinqeni, esiswini noma okhalweni, ziyingxenye yomzimba womuntu. Umzimba womuntu awukwazi ukukhawulela noma, ngakolunye uhlangothi, ukukhulisa amandla endaweni ethile yomzimba. Noma kunjalo, yonke imithetho inokuhlukile kwayo.

Isibonelo, ukuze wehlise isisu esinonile, kufanele umnikeze umthwalo omuhle (isb. Push press), nokuthi uzilinganisele ekudleni. Kulokhu, amandla adingekayo ekuzivocavoca athathwe ezinqolobaneni ezinamafutha esiswini. Kodwa-ke, le nqubo yinde futhi kubalulekile ukuvimbela ukwakheka kwamaseli amasha amafutha - ama-adipocyte.

Kungenzeka yini ukuthi lapho ulahla isisindo ulahle amafutha kuphela?

Uma othile ekholelwa ukuthi ngenkathi indlala inciphisa inani lamafutha kuphela - wenza iphutha elikhulu. Ingcindezi ehambisana nendlala, evezwe kuwo wonke umzimba. Futhi njengoba imisipha ingenayo imithombo yayo yamandla, ulahlekelwa isisindo kwasekuqaleni. Mayelana nokuqeqeshwa okuchazwe ngenhla, ubukhulu bemisipha yakho, kulokhu nje shintsha ukwakheka kwengxenye yesiphambano semicu yemisipha, enombolo yayo ifana neyomntwana osanda kuzalwa, nomakhi womzimba.

Ngeshwa, okunye ukuqeqeshwa kusekuphishekeleni ukwehlisa isisindo kushisa amanoni nezicubu zomzimba.

Ungakanani amafutha ongawashisa ngosuku?

Kancane kancane, cishe amagremu ayi-100 ngosuku, ezimweni ezingavamile kuze kufike ku-200 amagremu. Kepha uma uzivocavoca njalo, umphumela uzozwakala.

Ngemuva kwakho konke, kungamakhilogremu amathathu amafutha ngenyanga! Kungani ungafundi okuningi, funda ku…

Ukuze bakwazi ukwenza umsebenzi odingekayo, kubalulekile ukunikeza umzimba amandla anele. Ngenkathi amafutha anqwabelene womzimba engakwazi ukuguqula masinyane abe into edingekayo. Ngakho-ke, lapho umuntu esebenzisa zonke izitolo ze-glycogen, kuqala ukumenzela ukudla okugayeka kakhulu kuye. Futhi lokho kudla kuyimisipha. Ukuvikela lolu hlobo “lokucekela phansi”, umuntu kufanele adle inani elanele lamaprotheni. Yingakho, ezitolo, ezibandakanyeka ekusebenzeni abakhi bomzimba, zidayisa izinhlobo ezahlukahlukene zamaprotheni.

Kungani ungalinganiseli ekuphuzeni kuphela?

Amanzi aziwa njengoketshezi olukhulu lomzimba, akhona kuzo zonke izitho nezinhlelo. Ngakho-ke, ekusebenzeni okujwayelekile, umzimba udinga uketshezi. Kuma-adipocyte - amangqamuzana anamafutha omzimba, amanzi nawo abalulekile. Isetshenziselwa ukudala amanoni futhi ikhishwa lapho incibilika. Ngasikhathi sinye, ukuvinjelwa okuphoqelelwe ukusetshenziswa kwamanzi kungaholela ekuphelelweni amanzi emzimbeni (emzimbeni) kwamaseli obuchopho, futhi ngenxa yalokho - ekulahlekelweni kwenkumbulo.

Yini okufanele uyicabangele ukuze ungalahli ubuhle besikhumba ngemuva kokulahlekelwa isisindo?

Ukuze isikhumba sigcine ubuhle ngisho nangemva kokulahlekelwa isisindo, sidinga nokuba khona kwamanzi. Lokhu kungenxa yokuthi amaprotheni e-collagen, ngenxa yokuthi isikhumba sibukeka siphilile futhi siqinile, sidinga amanzi. Ngosizo lwamanzi, imicu ye-collagen iyaqina futhi isikhumba siba bushelelezi futhi sibe silky. Njengoba singenawo umswakama, isikhumba sithatha ukubukeka okungajwayelekile, siqala ukuphuma. Umphumela ofanayo ungabonakala kwizithelo nemifino. Ithi ikhukhamba lidabukile nje, isikhumba sibushelelezi, sinwebeka futhi sihambisana nezimpawu zezinhlobonhlobo. Kodwa ukhukhamba ngokwanele ukulala phansi usuku noma ezimbili elangeni, njengoba isikhumba sakhe sishwabana, siba sibi.

Kungani ku-sauna "asilahli isisindo"?

Umsebenzi omkhulu womzimba wokujuluka ukuxhasa ukushisa komzimba. Umsebenzi we-excretory unikwe amandla kuphela esimweni lapho uhlelo (lwe-urinary) lungakwazi ukubhekana nezibopho zalo. Ngemuva kokuhlala kwendoda ese-sauna, umzimba wayo uyambozwa ngaleso sikhathi. Kepha izithukuthuku nje zokuvikela umzimba ekushiseni kakhulu futhi ayinayo eminye imisebenzi. Futhi ukuze ugcine izinga lokushisa elifanele emzimbeni futhi ungenzi ukushaqeka okushisayo, kuyadingeka ukugcina ibhalansi yamanzi ngokuphuza amanzi amaningi ngendlela ofuna ngayo.

Kuyini ukuzivocavoca nge-aerobic (cardio)?

Sonke siyakhumbula esifundweni se-physics yesikole, ukuthi “i-Aero” isho ukuthini umoya. Manje usazodingeka ekulawuleni imali enamafutha.

Ukuze wehlise inani lamafutha emzimbeni kudinga umoya-mpilo, okuthi ngenxa ye-lipolysis ukhiphe amandla abese esetshenziswa ngumzimba. Ukujikeleza kwegazi okuhle, umphakeli omkhulu womoya-mpilo, kuncike ekusebenzeni kahle kwenhliziyo. Uma inhliziyo ingaqeqeshiwe, kungahle kungabi yisikhathi eside ukusebenza nomthwalo owandisiwe. Imiphumela emihle ine-cardio running, ukubhukuda, ukugwedla, ukuhamba ngebhayisikili. Kufanele uqeqeshe ngomthwalo wokuthi izinga lokushaya kwenhliziyo ngesikhathi sokuzivocavoca lihambelana nefomula (iminyaka engama-220).

Ukuze uqale inqubo ye-lipolysis, kubalulekile ukusabalalisa kahle umthwalo emisipha. Imisipha emikhulu ebandakanyekile ekusebenzeni, idla amandla amaningi, ngakho-ke, ngokushesha iqala ukuzwa ukuntuleka kokudla. Lo mzuzu uqala i-lipolysis, eyehlisa inani lamafutha omzimba.

Kodwa ukuze kuzuzwe umphumela ozinzile ekunciphiseni izicubu ze-adipose, imisipha idinga isivumelwano njalo, ukushintsha izikhathi zokuphumula nokucindezeleka. Kulokhu kuphela, imikhiqizo yokuwohloka kwamafutha ingashiya indawo "ilwa" ngokuphelele, ngaphandle kwalokho, umphumela uzoba wesikhashana.

Ngokuqondene nemithwalo ye-static (i-kallanetik, i-yoga, i-Pilates), ayibambi iqhaza ekuqhekekeni kwamafutha, futhi imithwalo enjalo ayivumeli ukukhipha imikhiqizo ye-lipolysis endaweni yokusebenza, ukuvimbela ukugeleza komoya-mpilo. Ngakho-ke, ukuzivocavoca okungaguquki akuhloselwe ukunciphisa isisindo samafutha, ukukhuthazela nje, ukuguquguquka, nezinye izimfanelo zomzimba nezingokomoya zomuntu.

Yini i-cellulite nokuthi ungayisusa kanjani?

I-Cellulite ngamafutha afakwa ezingxenyeni ezingenhla zesikhumba. Futhi njengoba kukhona amaseli aqoqa amafutha, phakathi kwemicu ye-collagen, ukuvela kwesikhumba ngezimpawu ze-cellulite kufana ne-orange peel. Ekucindezelekeni okuphansi komzimba nasekunciphiseni ukuhamba kwegazi kuma-capillaries, kukhona "ukuvuvukala" kwamaseli anonile. Ngenxa yalokho, i-lipolysis iyama, futhi empeleni kuvela amaseli amasha.

Ngakho-ke, ukuze ungaguquki ube "owolintshi" kufanele unakekele ukusakazwa okujwayelekile kwezingqimba ezingenhla zesikhumba. Ilungele kakhulu lokhu kuvivinya umzimba okushintshana ngokuzihlikihla ezindaweni eziyinkinga zama-gel aqukethe i-caffeine noma i-aminophylline. Engxenyeni, ufuna ukwengeza amaconsi ambalwa we-Dimexidum othumela ngempumelelo ama-molecule we-caffeine noma i-aminophylline ekujuleni kwezicubu.

Ukuba khona kwalezi zinto ezindaweni eziyinkinga zomzimba kuzoholela ekwandeni kwemithambo yegazi futhi kuzoqinisekisa ukusebenza okujwayelekile kwama-capillary okunomthelela ekuphumeni kwezinto eziyingozi kanye nokulethwa okugcwele kokuphilile.

I-PS: Ngaphambi kokufaka ijeli ngezakhi ezingenhla - kubalulekile ukubonisana nodokotela wakho! Thenga le mithi emakhemisi kuphela.

Ingabe kukhona umuzwa ovela “kwimikhiqizo yezimangaliso” kanye nokudla okukhangiswayo?

Ekupheleni kwendatshana, kufanele sikhulume ngokudla okusha okuthengisiwe, izindlela namaphilisi. Ngokusho kwabanye abacabangi “umuthi” abantu babathengele “ikhambi lezimangaliso” noma iresiphi yokudla okusha okulingene, bayakwazi ukususa isisindo eseqile.

Kodwa-ke, baqinisekisa wonke umuntu ukuthi ngaphambili kwakunzima njengomgqomo, futhi manje sebebancane njenge-birch. Vele, ngohlelo lokuhlela izithombe ezisezingeni eliphakeme i- "Photoshop" Kunzima ukuphikisana. Kepha impilo ingukuphila. Ngaphandle kwalokho, kuyadingeka ukuthi kubhekwe umthetho wokongiwa kwamandla, okusho ukuthi amandla akhishwe ekonakaleni kwamafutha, kufanele asetshenziswe kwenye indawo. Futhi uma ushisa amanoni ngesikhathi esifushane kangaka, njengoba kushiwo ezikhangisweni, umzimba ubuzoshiswa nje ngenxa yenala lamandla akhishiwe!

Ngakho-ke iningi lemikhiqizo emisha yokwehlisa isisindo imane yengeze emalini efakwe emaphaketheni amaqili anobuqili kodwa ayilethi nzuzo ezakhamuzini zabo eziqoliwe.

Umphumela ulandelayo. Ukuze kutholakale isimo esihle somzimba kuyadingeka ukuthi empilweni yakho kufakwe okuhle kakhulu kokuzivocavoca umzimba, ulungise indlela odla ngayo, unciphise ukudla ama-carbohydrate alula namafutha angenampilo, futhi usebenzise okhilimu abakhethekile ukulwa ne-cellulite.