Imetabolism ecothayo. Awuyi kuba ngowokuqala okanye umntu wokugqibela ukukhalaza ngale ngxaki onokuthi unciphise umzimba, okanye ucinga njalo. Ukuba ucinga ukuba ukujonga nje ukutya sele ubeka ubunzima, ndifuna ukukubonisa isitshixo sento eyenzekayo ngokwenene kuwe.
Kuyinyani ukuba kuya kubakho abantu abaneengxaki ze-endocrine ezenza kube nzima ukunciphisa umzimba, kodwa uninzi lwabo lukhalaza ngokucotha kwemetabolism, nangaphandle kokuba nengxaki ye-metabolic. Ingxaki yokwenene kukungabikho komsebenzi kunye nokunyakaza, abantu.
Ukunciphisa umzimba kufuneka ube kwi-caloric deficit. Kuhle ukuba usebenza ngenkuthalo (kwaye ungahlali eofisini), kodwa ukuba ukonyusa ikhalori yakho, ayizukunceda kakhulu. Ukuba uzama ukunciphisa umzimba kwaye ubeka ityala kwi-metabolism (nangona uvavanyo lwegazi kunye namahomoni alungile), ndikukhuthaza ukuba uqhubeke ufunda.
Ukubaluleka kwe-NEAT
Kungaba nzima ukuqonda indlela inkcitho ye-caloric isebenza ngayo emzimbeni wethu, kodwa ndiya kuzama ukunciphisa ulwazi ukuze uqonde.
Umlinganiselo wakho we-basal metabolic rate (BMR) kunye nefuthe le-thermic lokutya okutyayo, yongeza kwinto esiyibiza ngokuba yi-Non-Exercise Activity Thermogenesis (NEAT) okanye i-Non-Exercise Physical Activity (NEPA), emisela iimfuno zakho zamandla ngosuku ngalunye. I-NEAT okanye iNEPA ithatha uninzi lwenxaki ilandelayo:
I-BMR + impembelelo ye-thermic yokutya + NEAT / NEPA = imfuneko yamandla yemihla ngemihla
Ukuphumla kweMetabolic Rate (RMR) yimfuneko yamandla efunwa ngumzimba wakho nokuba awenzi nawuphi na umsebenzi okanye uhlala ungashukumi. I-TMB/TMR imele malunga nama-60% yezidingo zakho zamandla zemihla ngemihla zizonke. Impembelelo ye-thermic yokutya (inani leekhalori ezifunekayo ukwetyisa ukutya) imele malunga ne-10-15% kwiimfuno zakho zamandla. Kwaye ukuphumla kwamandla kuxhomekeke kwindlela enisebenza ngayo nobabini kuqeqesho nakwimisebenzi ye-NEAT (imisebenzi eqhelekileyo yobomi njengokucoca, ukuthenga, ukuhamba…).
I-NEAT inokumela kuphela i-15% yenkcitho yamandla kubantu abahleli kakhulu okanye ukuya kuthi ga kwi-50% kubantu abakhutheleyo. Ukuba ibhinqa line-BMR emalunga ne-1.000 yeekhalori (linani elingokomfuziselo nelilula, kodwa elingeyonyani), liya kutshisa malunga ne-150 yeekhalori zokwetyisa ukutya akutyayo suku ngalunye. Nangona unokutshisa i-150-500 yeekhalori ezininzi ngosuku, kuxhomekeke kwindlela osebenza ngayo.
Inyani malunga nenqanaba lomsebenzi wakho
"Kodwa ndiqeqesha kwaye ndisebenza kakhulu!"
Kulungile, masicamngce. Ngeyure enye yoqeqesho sinokufikelela kuyo tshisa malunga ne-328 calories nganye kwiikhilogram ezingama-45 ubunzima bomzimba. Onke la manani aqhelekile, umntu ngamnye wahlukile kwaye uhlukile kwizinto ezinje ngobunzima obubhityileyo, amanqatha, ubudala...
Uninzi lwabantu aluzilolongi iyure yonke ngosuku, masijongane nayo. Ngoko ukuba ungumntu onobunzima obumalunga ne-68 leeponti kwaye wenze imizuzu engama-30 yokuhamba ngebhayisikile, unokutshisa kuphela malunga nama-246 eekhalori. Oko kukuthi, isiqingatha sepilisi yetshokolethi.
Ukuba ungomnye wabo baqeqesha ngokungayeki kwaye awukwazi ukuthoba ipesenti yamafutha omzimba wakho, yeka ukucinga ukuba utya iikhalori ezininzi kunokuba uchithe. Ngamanye amaxesha sinombutho onokuthi sinyuse i-calorie intake, kodwa asikwazi ukucacisa ukuba kungakanani oko kwanda. Ukuzondla ngoqeqesho kunye nokuzivumela i-donut ngosuku (ukuba ufuna ukunciphisa umzimba) akuyi kuba luncedo kuwe.
Kusenokwenzeka ukuba awunayo imetabolism ecothayo, kufuneka uhambe ngakumbi kwimihla ngemihla.