Inkqubo yokutshisa i-fat isesinye sezimo ezibalulekileyo zokulahlekelwa isisindo. Abakhi bezakhiwo bazama ukuqonda iinkqubo zemfundo kunye nokwahlukana kweenqatha - kuba ukuba awukugqithisi ubukhulu benqatha, iimfumba ezimnandi ze-muscular aziyi kubonakala. Nangona kunjalo, ukwazi malunga neendlela ezibalulekileyo kungekhona kuphela kubadlali bezemidlalo, kodwa kubo bonke abafuna ukunciphisa umzimba.
Ukutshiswa kwamafutha emzimbeni
Ukutshiswa kwamathambo angaphantsi kwindlela enzima kakhulu. Inyaniso kukuba i-deposit deposits iyisitotho esingahlawulelwayo somzimba, esilondolozayo ukuze siyisebenzise kwaye siphile xa silambile. Okokuthi, ngokuqhelekileyo i-fat is a uhlobo oluthile lwamanzi okugcina angasetyenziswa xa kuyimfuneko.
Emzimbeni kukho ezimbini iintlobo zamafutha - ngaphantsi nangaphakathi, okanye kwi-visceral. Ngamnye wabo unobuncwane bakhe bokubhala ngepolisi - inkqubo yokucoca. I-fat-cutaneous is insulin-sensitive, efanelekileyo. Kodwa amanqamzana angaphakathi aphuka ngokulula, xa umzimba ubeka i-alamu kwaye uvelise i-adrenaline.
Ezi zimbini iintlobo zamafutha zihambelana: xa umzimba uphantsi kwengxaki (ukunciphisa ukutya okunomsoco okanye ukwanda komsebenzi okwenyukayo), i-fat fat isantyalala ngokukhawuleza, kodwa into engaphantsi, ngokuchaseneyo, iyaqina. Ukongeza, i-metabolism iyancipha - ngoko umzimba uzama ukwelula inani elikhoyo lamandla ixesha elide.
Kungenxa yokusebenzisana kwezi ntlobo ezimbini zeenqatha ukuba i-fat burning burning is impossible: umzimba "ukhetha" apho idizithi zikhulula khona indawo yokugcina - kwaye oku kuya kuba ngamafutha angaphakathi. Ngoko ke, unako ukulahlekelwa isisindo kuphela ngendlela eyinkimbinkimbi, kwaye kungekho nxalenye enye.
Umzimba uqokelela amafutha kwimeko apho amandla okutya afika ngaphezu kokusetyenziswa kwimisebenzi ebalulekileyo. Ukuqala inkqubo yokutshisa amafutha, ngokulandelanayo, kufuneka unciphise inani lamandla avela kukutya okanye ukwandisa ukusetshenziswa (ngokufanelekileyo, kufuneka wenze kokubili ngexesha elinye).
Indlela yokutshisa i-fat echaphazelekayo yenziwa kuphela xa i-organism ingenakufumana umlinganiselo ofanelekileyo wamandla kunye nokutya. Oku kubangelwa kukuba ipolysi - inkqubo yokwahlula amafutha - yinto enzima kakhulu kwaye yinkimbinkimbi, ngoko umzimba uzama ukukhawulela kuwo kuphela kwiimeko ezinzima kakhulu.
Ekubeni ukutsha kweoli kuqhutyelwa inxalenye enkulu kwi-mitochondria esezintanjeni, inkqubo ye-muscular ephuhlisiwe yenye yeemeko ezibalulekileyo zokutshisa i-fat. Kungenxa yoko, ngokusukela ekuqhekezeni kwamafutha ngokukhawuleza, umntu akafanele akhohlwe ngokuqeqeshwa kwamandla.
Yintoni ekhuthaza ukutsha kweoli?
Ukutshisa amafutha, kubalulekile ukuba umzimba ufumana iikhalori ezimbalwa kunokuba zichitha. Le ndlela ingalawulwa kumacala amabini: kokubili ngokunciphisa ukusetyenziswa kweekhalori, kunye nokunyusa inkcitho yamandla. Ngokwenza oku kuthetha ukuthi:
- Bala inani lakho lokusetyenziswa kweekhalori ngoncedo lwababalawuli abaninzi abanokufumaneka kwi-Intanethi, kwaye badle iikhalori ezingama-300-500 ngaphantsi;
- sebenzisa i-cardio yokutshisa amafutha (iiklasi ezinamandla kakhulu-isinyathelo, isprinting, njl.). I-pulse yokutshiswa kweoli kufuneka ibe malunga nama-70% ephakamileyo kwixesha lakho;
- ukusebenzisa imithwalo yamandla - njengoko kukhankanywe ngasentla, ubukho bemisipha ephuhlisiwe bubangele ukukhawuleza kwekwahlukana kweethambo.
Amanyathelo anjalo kwiinkathazo avumela ngokukhawuleza ukuba ashiye ukuhlaliswa okunamafutha. Ukukhawuleza ukutshisa kwamafutha kunokunyuselwa ngendlela yokutya kwiprotheyini kunye nokubandakanywa ekudleni kokutya okukhawuleza i-metabolism.