Okuqukethwe
Abantu abaningi bacabanga ukuthi ukhalo lungenziwa kuphela ngokudla okunomsoco nokuzivocavoca. Kunjalo, angasiza ekwehliseni amaphesenti amafutha omzimba wakho, kodwa ukususa amafutha ezindaweni okunzima ukufinyelela kuzo kunzima kakhulu. Ukufakwa kwamafutha esiswini kwakheka ngenxa yezizathu eziningi: ubukhulu bongqimba lwamafutha angaphansi kwesikhumba, izinga lamahomoni, isilinganiso sama-alpha kuya kuma-beta receptors, kanye nethoni yemisipha ebuthaka. Ake sihlolisise ukuthi yini eholela ekuqoqweni kwamafutha okhalweni nokuthi ungawasusa kanjani.
Amaphesenti aphezulu amafutha angaphansi kwesikhumba
Isizathu esiyinhloko sesisu esikhulu yiphesenti eliphezulu lamafutha omzimba. Ukunciphisa iphesenti lamafutha angaphansi kwesikhumba, okubangelwa ikakhulukazi ukudla okulinganiselayo ekusweleni kwekhalori, kuzosiza ukuxazulula inkinga.
Ukudla kwakho kufanele kuhlangabezane nemingcele elandelayo:
- I-15-20% eyanele yokushoda kwekhalori;
- Isilinganiso esikhululekile se-BJU: 30/25/45 noma 30/30/40 (bona ukuthi izidingo zakho eziyisisekelo zamaprotheni, amafutha, ama-carbohydrates zimboziwe);
- Inani elanele lamanzi;
- I-fiber eyanele.
Kodwa-ke, ukudla kungakusiza ukuthi ulahle lawo makhilogremu engeziwe emzimbeni wakho wonke, hhayi nje esiswini sakho. Indlela edidiyelwe iyadingeka esiswini (i-calorizer). Ukushoda kwekhalori kanye nebhalansi ye-BJU kuyisisekelo. Ngaphandle kwalokhu, noma yimuphi umzamo wokunciphisa ubukhulu bokhalo uzohluleka.
Amazinga e-hormone
Amahomoni athile angase abe nesibopho sokubekwa kwamafutha endaweni okhalo. Ikakhulukazi, i-cortisol iyi-hormone yokucindezeleka. Uma uhlala ucindezelekile njalo, cishe ukhiqiza i-cortisol eningi. I-hormone ivuselela i-lipoprotein lipase, i-enzyme eyenza amangqamuzana amafutha agcine amafutha ngaphakathi kwawo. Amafutha asesiswini ngokuyinhloko ane-visceral futhi ayikhaya lama-glucocorticoid receptors. Lapho ukucindezeleka okukhulu empilweni yakho, i-cortisol namafutha esiswini. Umzimba uyanqikaza ukuhlukana nala mafutha futhi kuphela uma isimo se-psychoemotional sijwayelekile.
Umphikisi we-cortisol yi-testosterone - iphazamisa i-lipoprotein lipase, kodwa uma kukhona ukucindezeleka okukhulu empilweni, kanye ne-testosterone encane kakhulu, khona-ke ayikwazi ukuphazamisa ukufakwa kwamafutha. Uma uyindoda enesisu esikhulu, udinga ukujwayela ukudla kwakho, ufunde ukulawula ukucindezeleka, futhi ubone i-endocrinologist ukuhlola amazinga akho e-testosterone.
Emzimbeni wesifazane, umphikisi we-cortisol yi-estrogen. Ngakho-ke, kwabesifazane abaningi, amafutha afakwa ikakhulukazi emathangeni. Kwabesifazane abanamazinga e-estrogen aphansi, amafutha asatshalaliswa emzimbeni wonke ngokugcizelela okhalweni. Uma amazinga e-estrogen ehla, isisu siyakhula. Ngakho-ke, lesi sibalo ngokuvamile sithatha isimo "se-apula" ngemva kweminyaka engama-30 kanye nokuqala kokuya esikhathini. Amantombazane amaningi amancane azilethela ukuphazamiseka kwe-hormonal ngokudla okunekhalori ephansi. Bangakwazi ukubhekana nenkinga yesisu esikhulu ngaphambili kakhulu. Uma unesisu esiqhumayo kanye nomjikelezo wokuya esikhathini ongazinzile, udinga ukubonana nodokotela we-endocrinologist ukuze ahlole amazinga akho e-hormone ocansi.
Ngakho-ke, bobabili ubulili budinga ukulawula ukucindezeleka, bafunde ukuphumula futhi baphendule ngokwanele ebunzimeni ukuze basuse amafutha esiswini.
Okuqukethwe kwe-alpha ne-beta receptor
Ama-alpha ne-beta receptors amaseli amafutha atholakala ngezilinganiso ezihlukene emzimbeni. Lapho kunongqimba oluncane lwamafutha, kunama-beta receptors amaningi, futhi lapho kunamafutha amaningi, kune-alpha. Ama-alpha receptors anciphisa ukushiswa kwamafutha, kuyilapho ama-beta receptors, ngokuphambene, asheshisa. Isibonelo, usuvele ulahlekelwe isisindo esiningi, kodwa amafutha ahlala ezindaweni ezinenkinga, isizathu salokhu silele lapha. Isilinganiso se-alpha ne-beta receptors sithuthuke ngokuziphendukela kwemvelo - asikwazi ukushintshwa, kodwa kungenzeka ukwandisa umsebenzi we-beta receptors futhi unciphise umsebenzi we-alpha.
Ukuqeqeshwa kwekhefu lokuzila ukudla okuphezulu kuzosiza. Lokhu kungaba yi-HIIT emshinini we-cardio noma umsebenzi wokuphumula wesisindo somzimba. Ukuzivocavoca kufanele kube phakathi kwemizuzu engu-20, lapho imizuzwana engu-30 kuwubude besigaba esinamandla, futhi imizuzwana engu-60 ubude besigaba sokuphumula esisebenzayo. Isibonelo, ushintshanisa amasekhondi angu-30 wokugijima namasekhondi angu-60 wokugijima noma amasekhondi angu-30 wokugxuma ujeke namasekhondi angu-60 ugijima endaweni. Kukhona 7-10 izikhawu ezinjalo.
Ezinye izithasiselo zezemidlalo zokulahlekelwa isisindo, eziqukethe ingxenye eyodwa noma ngaphezulu: i-caffeine noma i-guarana, i-green tea extract, i-berberine noma i-yohimbine, ethinta i-metabolism ye-alpha ne-beta receptors, izonikeza umphumela omuhle ngale ndlela. Kepha ezifweni zenhliziyo nemithambo yegazi, izithasiselo ezine-caffeine ne-HIIT ziyaphikiswa. Kufanele uthintane nodokotela wakho ngaphambi kokuqala noma iyiphi inqubo yokuzivocavoca.
Qaphela ukuthi indlela ifanele abantu abazacile. Uma unamaphesenti aphezulu amafutha, bese uqala ukunciphisa usebenzisa izindlela zendabuko, futhi uma ukungalingani kwe-hormonal - lungisa nge-endocrinologist.
Ithoni yemisipha eyinhloko
Umsebenzi wemisipha ewumgogodla uwukunikeza ukuzinza komgogodla, ezinqulwini, nasezinqeni. Lezi yimisipha yesisu ye-rectus, oblique kanye ne-transverse, imisipha ye-gluteal, imisipha yethanga. Umgogodla oqeqeshiwe ugwema izinkinga eziningi zeqolo, uthuthukisa ukuma, futhi usize ukusekela isisu. Ukuzivocavoca okuyisisekelo okulula ipulangwe, ipulangwe eliseceleni, ibhuloho le-gluteal. Azidingi izisetshenziswa ezikhethekile.
Ukunciphisa umjikelezo okhalweni, ukuqeqesha imisipha eguquguqukayo ngokuzivocavoca kwe-vacuum kuzosiza.
Zivocavoce "vacuum"
- Adonse umoya kakhulu ngamakhala akho.
- Exhale ngomlomo wakho. Njengoba ukhipha umoya, zama ukukhipha wonke umoya osephashini lakho.
- Donsa esiswini sakho ngangokunokwenzeka ukuze ubonakale ungena ngaphansi kwezimbambo.
- Bamba lesi sikhundla imizuzwana engu-10-20 (isikhathi eside ngangokunokwenzeka).
- Faka umoya, uphumule imisipha, bese uphinda umsebenzi izikhathi ezingu-6-10 ngaphezulu.
Inqubo yokuhlanza ifana ngezindlela eziningi nokuzivocavoca umzimba. Ukuzivocavoca kuqinisa isisu futhi kunciphisa ukhalo (i-calorizator). Ungenza i-vacuum ngenkathi umile, uhlezi, ulele ngomhlane wakho, umi ngezinyawo ezine. Isikhundla lapho ukwazi ukumunca esiswini sakho ngokuphelele yisona esifaneleka kakhulu kuwe.
Ukuhambisana nazo zonke izimo kuzokusiza ukuthi uthole isimo futhi ukhiphe amafutha esiswini.