Uma ubuza umqeqeshi ukuthi angawanciphisa kanjani amafutha, abanye bafunga ngokuziqeqeshela amandla, kanti abanye bangase baphakamise uhlelo lwe-aerobic njengokugibela ibhayisikili. Ngenhlanhla, asikho isidingo sokukhetha izinhlangothi: Ucwaningo olusha luphetha ngokuthi zombili izinhlobo zokuzivocavoca ziyasebenza, ikakhulukazi uma zihlangana.
Una ukubuyekeza, eyanyatheliswa kumagazini i-Advances in Nutrition, yahlaziya izifundo ezingu-43 ezigxile ezindleleni zokuqeqesha kanye nemiphumela yazo. Abacwaningi bathola ukuthi nakuba ukuvivinya umzimba kwe-aerobic kuvame ukuphumelela kancane ekunciphiseni amafutha esisu, ushintsho olukhulu kakhulu lwenzeka lapho kuhlanganiswa nokuqeqeshwa kokumelana.
Kunesizathu esisodwa esibalulekile sokunciphisa amafutha kule ndawo: impilo yenhliziyo nemithambo yegazi. Isibonelo, ucwaningo lwabantu abadala baseKorea lwathola ukuthi labo abanenkomba yesisindo somzimba evamile babe nezici eziyingozi kakhulu zenhliziyo uma bekhuluphele. ukukhuluphala kwesisu.
Olunye ucwaningo, olwanyatheliswa ekuqaleni kwalo nyaka, luphawule ukuthi amafutha amaningi esiswini angase abangele ingozi yokuphindaphinda izifo zenhliziyo y imivimbo kulabo asebevele benesinye salezo zigameko. Kulolo cwaningo, cishe abantu abangu-23.000 balandelwa cishe iminyaka emine ngemva komcimbi wabo wenhliziyo, futhi labo abanamanani aphezulu amafutha esiswini babonisa isigameko esiphezulu kakhulu sokuthola esinye isenzakalo.
Umbhali oholayo walolo cwaningo, u-Hanieh Mohammadi, uthi ukuzungeza okhalweni okunempilo kungase kubaluleke kakhulu ekuvimbeleni ukuhlaselwa yinhliziyo nokushaywa unhlangothi esikhathini esizayo kunezidakamizwa ezifana nama-statins.
Lokhu kungenxa yokuthi ukukhuluphala kwesisu kubonisa amafutha e-visceral, uhlobo oluzungeze izitho zakho futhi kungaba nemiphumela engemihle kumfutho wegazi, i-cholesterol, nokungazweli kwe-insulin (lapho amangqamuzana akho eyeka ukuphendula ku-hormone insulin). Kodwa kuyaziwa ukuthi ngisho into ngezansi nje ebusweni, ngokuthi amafutha e-subcutaneous besisu, kwandisa amazinga okuvuvukala okusezingeni eliphansi okungandisa izingozi zesifo sikashukela, isifo senhliziyo nemithambo yegazi, kanye neminye imidlavuza.
Uma ufuna impilo engcono yenhliziyo, gxila emafutheni esisu sakho, uma lokho kuyinkinga kuwe. Ngisho noma usuvele uthatha imithi yezempilo yenhliziyo nemithambo yegazi, lokho akwanele ukunciphisa ubungozi bakho uma ukukhuluphala kwesisu kuyisici. Ukudla okunempilo nokuzivocavoca njalo kungasiza.
I-Los high intensite Workouts (okuhlanganisa ukuvivinya umzimba okufushane, okunzima okuhlukaniswa izikhathi ezimfushane zokuphumula) ezihlanganisa i-cardio namandla, njengokujima kwejubane nokuzivocavoca kwamandla okuxutshwe kukho, kuhle ukukusiza ukushisa amafutha.
Okuhle kunakho konke, ucwaningo lwakamuva luphakamisa ukuthi akuthathi ukuncipha kwesisindo esiningi ukuze ubone inzuzo. Abacwaningi bathola ukuthi a ukulahlekelwa ngamaphesenti angu-5 kuya kwangu-10 kuphela wesisindo somzimba, ikakhulukazi uma unciphisa amafutha esiswini, unganciphisa izingozi zempilo.