Inqubo yokushisa amafutha ingenye yezimo ezibaluleke kakhulu zokulahlekelwa isisindo. Abakhi bomzimba bazama ukuqonda izinqubo zemfundo nokuhlukaniswa kwamanoni - ngoba uma ungaqedi amandla amanoni, imisipha emihle imisipha ngeke ibonakale. Noma kunjalo, ukwazi ngalezi zindlela ezibalulekile akuzona kuphela abagijimi bezobuchwepheshe, kodwa wonke umuntu ofuna ukulahlekelwa isisindo.
Ukushiswa kwamafutha emzimbeni
Ukushisa kwamafutha angaphansi kwesimiso kuyinkambinkimbi enzima kakhulu. Iqiniso liwukuthi ama-deposit amafutha ayimpahla engapheliyo yomzimba, ayithengayo ukuze ayisebenzise futhi asinde uma kwenzeka walamba. Okusho ukuthi, ngokweqile amafutha kukhona uhlobo oluhlukile lwemithombo yamandla engasetshenziswa uma kunesidingo.
Emzimbeni kunezinhlobo ezimbili zamafutha - ngezansi nangaphakathi, noma i-visceral. Ngamunye wabo unesimo sakhe sokuziphendulela nge-lipolysis - inqubo ye-cleavage. I-fat subcutaneous i-insulin-sensitive, okuyinto ehlelekile kahle. Kodwa amafutha angaphakathi aphulwa kalula, lapho umzimba uveza i-alamu futhi uveza i-adrenaline.
Lezi zinhlobo ezimbili zamafutha zihlobene: uma umzimba usesimweni esicindezelayo (ukunciphisa ukudla okunomsoco noma ukunyuka komzimba), amafutha angaphakathi asheshe ahlakazeke, kodwa ngokungahambisani, kunalokho, kuyaqina. Ukwengeza, i-metabolism iyancipha - ngakho umzimba uzama ukwelula inani elitholakalayo lamandla isikhathi eside.
Kungenxa yokusebenzisana kwalezi zinhlobo ezimbili zamafutha ukuthi ukushisa kwamafutha asendaweni akunakwenzeka: umzimba "ukhetha" lapho idiphozi ukukhulula khona izindawo zokugcina - futhi lokhu kuzoba ngamafutha angaphakathi. Ngakho-ke, ungalahlekelwa isisindo kuphela ngendlela eyinkimbinkimbi, hhayi kunoma iyiphi ingxenye eyodwa.
Umzimba uqoqa amafutha lapho kwenzeka ukuthi amandla okudla afike okungaphezu kokusetshenziswa kwemisebenzi ebalulekile. Ukuze uqale inqubo yokushisa amafutha, ngokulandelana, udinga ukunciphisa inani lamandla avela ekudleni noma ukwandisa ukusetshenziswa (ngokufanele, kudingeka wenze kokubili ngesikhathi esisodwa).
Indlela yokushiswa kwamafutha ibangelwa kuphela uma umzimba ungenasisindo samandla ngokudla. Lokhu kungenxa yokuthi lipolysis - inqubo yokuhlukanisa amafutha - kuyindaba enzima kakhulu futhi eyinkimbinkimbi, ngakho-ke umzimba uzama ukuwusebenzisa kuphela ezimweni ezinzima kakhulu.
Njengoba ukushisa kwamafutha kwenzeka kakhulu kule mitochondria esezintanjeni, uhlelo olusungulwa lwe-muscular lungenye yezimiso ezibaluleke kakhulu zokushisa amafutha okusebenza kahle. Yingakho, ekuphishekeleni ukwahlukana kwamafutha, umuntu akufanele akhohlwe ngamandla okuqeqeshwa.
Yini ekhuthaza ukushisa kwamafutha?
Ukushisa amafutha, kubalulekile ukuthi umzimba uthola amakholori ambalwa kunayo. Le ndlela ingalawulwa kusuka ezinhlangothini ezimbili: kokubili ngokunciphisa ukusetshenziswa kwama-khalori, nangokwandisa ukusetshenziswa kwemali. Ngokwenza lokhu lokhu kusho:
- Bala isilinganiso sakho sokusetshenziswa kwekhalori ngosizo lwabalawuli abaningi abatholakala engosini, futhi badle amakholori angu-300-500 ngaphansi;
- sebenzisa i-cardio yokushisa amafutha (amakilasi aphezulu kakhulu - isinyathelo, i-sprinting, njll). I-pulse ye-fat burning kufanele ibe cishe ngo-70% wezinga eliphezulu leminyaka yakho;
- sebenzisa imithwalo yamandla - njengoba kuboniswe ngenhla, ukutholakala kwemisipha ethuthukile kunomthelela ekwenzeni ukuhlukaniswa kwezicubu ze-adipose.
Izinyathelo ezinjalo eziyinkimbinkimbi zivumela masinyane ukuba zihambe ngokuthunjwa okunamafutha. Ukusheshisa ukushiswa kwamafutha kungaba ngaphezu kwalokho ngendlela yokudla kwamaphrotheni futhi kufakwe ekudleni kokudla okusheshisa umzimba.