Mafuta a thupi si chinthu choipa. Imateteza ndi kuteteza ziwalo zanu, imakuthandizani kuti mukhale ndi kutentha kwa thupi komanso imapereka mphamvu zokhalitsa.
Koma ngakhale kuti mumafunika mafuta ochuluka kuti mukhale ndi thanzi labwino, ngati mafuta a m’thupi lanu akwera kwambiri, m’pamene mavuto amayamba.
Kuchuluka kwamafuta amthupi kumalumikizidwa ndi matenda amtima, kukana insulini, matenda a shuga, mwinanso kudwala kwamaganizidwe ( 1 ). Ngakhale mutakhala wolemera kwambiri, mungakhalebe ndi mafuta ochuluka kwambiri.
Ngati mukuyang'ana maupangiri amomwe mungachepetse mafuta amthupi, nazi njira zisanu ndi imodzi zotsimikiziridwa zomwe mungayambe lero.
M'ndandanda wazopezekamo
1. Tsatirani zakudya zochepa za carb ketogenic
Pali upangiri wambiri wotsutsana wokhudza momwe mungachepetsere mafuta amthupi. Kutsatira zakudya zamafuta ochepa komanso kuchepetsa kudya kwa calorie kungayambitse kuwonda kwathunthu.
Koma chakudya chochepa cha carb keto nthawi zonse chimaposa zosankhazi, makamaka pankhani ya mafuta a thupi.
Kafukufuku yemwe amayerekezera zakudya zamafuta ochepa ndi zakudya zotsika kwambiri za carb ketogenic anapeza kuti zakudya za ketogenic zinapangitsa kuti mafuta awonongeke kwambiri, makamaka m'mimba. Izi zinali zoona ngakhale pamene keto dieters ankadya pang'ono ( 2 ).
Kafukufuku wina anayerekezera chakudya chochepa cha mafuta, chochepa cha kalori ndi zakudya za ketogenic mu kunenepa kwambiri koma amayi athanzi. Ofufuzawa adapeza kuti amayi omwe amatsatira zakudya za ketogenic adataya kulemera kwambiri komanso mafuta ochulukirapo kuposa gulu la amayi omwe ali ndi mafuta ochepa ( 3 ).
Ngakhale kuti zakudya za ketogenic zingayambitse kutaya mafuta kwa nthawi yochepa, cholinga chake ndi sintha kwa mafuta kutsatira zakudya kwa nthawi yaitali. Ndipamene matsenga enieni amachitika.
Kutaya mafuta kwa othamanga
Ngakhale kuti zakudya za ketogenic zingathandize aliyense kutaya mafuta a thupi, zingakhale zothandiza makamaka kwa othamanga. Kafukufuku wina anayerekezera zotsatira za zakudya za ketogenic ndi zakudya zopanda ketogenic pamene zikuphatikizidwa ndi maphunziro a mphamvu.
Ofufuzawo adapeza kuti zakudya za keto zimachepetsa mafuta ambiri komanso minofu yamafuta am'mimba kuposa zakudya zopanda ketogenic. Zakudya za ketogenic zimathandizanso kupewa kutaya minofu yowonda ( 4 ).
Kafukufuku wina adapeza kuti, pophatikizana ndi masewera olimbitsa thupi, chakudya cha ketogenic cha masabata a 12 chimapangitsa kuti thupi likhale labwino ndikuwonjezera kuchuluka kwa omwe amawotchedwa panthawi yochita masewera olimbitsa thupi. 5 ).
Koma ngakhale simunasinthe kuti mukhale ndi zakudya zambiri za ketogenic, kudula ma carbs oyeretsedwa pazakudya zanu zatsiku ndi tsiku kungakuthandizeni kutaya mafuta ochulukirapo.
Ma carbohydrate oyeretsedwa amatengedwa ngati zakudya zopanda thanzi chifukwa alibe michere yambiri komanso shuga wambiri. Kuphatikiza apo, kafukufuku wa nyama adapeza kuti amatha kusokoneza serotonin ndi dopamine, ma neurotransmitters awiri omwe amawongolera kulakalaka komanso kukhutitsidwa. 6 ).
2. Ganizirani za Kusala Kwapang'onopang'ono
Kusala kudya kwakanthawi (AI) ndi njira ina yomwe imayendera limodzi ndi zakudya za ketogenic. Anthu ena amaganiza kuti kusala kudya kwapang'onopang'ono kumagwira ntchito chifukwa kumakupangitsani kuti mukhale ndi vuto lalikulu la calorie, koma sayansi imapitirira pamenepo.
Kusala kudya kwakanthawi kumagwira ntchito pochepetsa kuchuluka kwa insulin, glucose, ndi glycogen. Izi zimawonetsa thupi lanu kuti litulutse mafuta acids (mofanana ndi momwe zakudya za ketogenic zimagwirira ntchito). Chifukwa chakuti insulini ndi shuga ndizochepa, thupi lanu limagwiritsa ntchito mafutawa acids kukhala mphamvu m'malo mowasunga ngati mafuta. 7 ).
Ndi kusala kudya kwapang'onopang'ono (makamaka mukaphatikizidwa ndi zakudya za ketogenic), thupi lanu limayambanso kutentha mafuta omwe adasungidwa kale.
Mu kafukufuku wina, ophunzira adachepetsa kuchuluka kwa mafuta m'thupi lawo pafupifupi 3% patatha milungu isanu ndi itatu ya kusala kudya kwapakatikati ( 8 ).
Koma ngakhale kusala kudya kwapang'onopang'ono kungakhale kopindulitsa paokha, kumakhala kothandiza kwambiri kukuthandizani kutaya mafuta a thupi ndi kuchepetsa mafuta ambiri mukaphatikiza ndi masewera olimbitsa thupi nthawi zonse ( 9 ).
3. Onjezani zakudya ndi ma triglycerides apakatikati
Pankhani ya zakudya zochepetsa thupi, ma triglycerides apakati (MCT) ikhoza kukhala Grail Woyera. Kafukufuku wina adayerekeza kugwiritsa ntchito mafuta a azitona ndi kugwiritsa ntchito mafuta a MCT ndipo adapeza kuti mafuta a MCT adapambana pakutaya mafuta amthupi komanso kuwonda konse.
Malinga ndi ofufuzawo, akaphatikizidwa ndi dongosolo lonse lochepetsa thupi, mafuta a MCT amachepetsa kuchuluka kwa mafuta m'thupi, mafuta am'mimba, ndi mafuta a visceral ( 10 ).
Kungogaya ma MCTs kumatha kukulitsa kagayidwe kanu komanso kuchuluka kwamafuta ndi zopatsa mphamvu zomwe mumawotcha ( 11 ) ( 12 ).
Kuphatikiza pa kukuthandizani kuwotcha mafuta, MCTs imakuthandizaninso:
- Perekani gwero lamphamvu mwachangu ( 13 )
- Kuchepetsa njala ( 14 )
- Kupititsa patsogolo kumveketsa bwino m'maganizo komanso kugwira ntchito kwa ubongo ( 15 )
- Kupititsa patsogolo digestion ( 16 )
- Balance hormone ( 17 )
- Kuchepetsa kukana kwa insulini komanso kuchuluka kwa shuga m'magazi komwe kumalumikizidwa ndi chiwopsezo chochepa cha matenda amtundu wa 2 ( 18 )
- Amawonjezera cholesterol ( 19 )
Ngakhale kokonati ndi gwero lolemera la MCTs (pafupifupi 55-65% ya mafuta a kokonati amachokera ku MCTs), pali kusiyana pakati pa kudya mankhwala a kokonati ndi kuwonjezera mafuta. MCT o MCT mafuta ufa, omwe ndi 100% ma triglycerides apakatikati.
Kuti mudziwe zambiri, mutha kuwerenga nkhani yotsatirayi: Kuonda Ndi Mafuta a MCT: Kodi Mafuta a MCT Amathandizira Kapena Amalepheretsa Kutaya Mafuta?
4. Ikani patsogolo maphunziro a mphamvu
Zochita zolimbitsa thupi nthawi zambiri zimakhala njira yabwino yochepetsera thupi. Koma pothamanga pa treadmill kapena kugwiritsa ntchito elliptical kungakuthandizeni kuwotcha zopatsa mphamvu zowonjezera, njira yabwino yosinthira kuwonda konse kukhala kutayika kwamafuta ndikuphunzitsa mphamvu pafupipafupi.
Kuphunzitsa mphamvu, komwe kumatchedwanso kulemera kwa thupi, kumakuthandizani kuti mukhale ndi minofu pamene mukutaya mafuta a thupi nthawi imodzi ( 20 ).
Kulemera kwa thupi lanu, kapena chiwerengero chomwe mukuwona pamlingo, sichingasinthe kwambiri mukagulitsa minofu kuti mukhale ndi mafuta ochulukirapo.
Komabe, kuphatikiza kumeneku kumapangitsa kuti thupi likhale labwino. Ndipo kukhala ndi minofu yowonda kwambiri kungapangitse kuti mupumule kagayidwe kanu kagayidwe: kuchuluka kwa ma calories omwe thupi lanu limawotcha popuma ( 21 ).
Ngati ndinu watsopano ku maphunziro a mphamvu ndikupeza lingaliro logwiritsa ntchito makina olemera akuwopsyeza, mungafune kuganizira zolembera mphunzitsi wanu kuti akuphunzitseni momwe mungachitire.
5. Phatikizani maphunziro a High Intensity Interval Training (HIIT)
Maphunziro apamwamba kwambiri (kapena HIIT mwachidule) amaphatikizapo kusinthana pakati pa nthawi yochepa yolimbitsa thupi kwambiri ndi kupuma pang'ono.
Cholinga cha izi zolimbitsa thupi ndikuwonjezera kugunda kwa mtima wanu pochita masewera olimbitsa thupi pang'ono kuti thupi lanu lipange lactic acid. lactic acid iyi imatsagana ndi adrenaline, yomwe imathandizira kuwonjezera kuchuluka kwamafuta amthupi ( 22 ).
Kuchita masewera olimbitsa thupi a HIIT kungathandizenso kukulitsa kukana kwa insulini komanso kulolerana kwa glucose ( 23 ).
Monga bonasi, maphunziro apamwamba kwambiri amatha kulunjika mafuta a visceral (kapena mafuta am'mimba), kutengera kugunda kwa mtima wanu.
Kuwunika kwa meta kunawonetsa kuti ngakhale HIIT idachepetsa kwambiri mafuta amthupi ndi mafuta owoneka bwino mwa amuna ndi akazi, kuchita masewera olimbitsa thupi pansi pa 90% ya kuchuluka kwa mtima wanu kumatha kuchepetsa mafuta am'mimba. 24 ).
6. Muzigona mokwanira
Kugona mokwanira (ndi kuonetsetsa kuti kugona ndi kwapamwamba kwambiri) ndi gawo lomwe nthawi zambiri limamanyalanyazidwa pazithunzi zoyaka mafuta.
Monga momwe kafukufuku wina akusonyezera, kusowa tulo kungachepetse kusintha kulikonse komwe mukupanga ( 25 ). Izi zili choncho chifukwa kusagona mokwanira kumachepetsa kuchuluka kwa ma calories omwe thupi lanu limawotcha ndikupangitsa kuti muzifuna kudya kwambiri posokoneza mahomoni omwe amawongolera njala yanu ( 26 ).
Ofufuza mu phunziro lomwelo adayang'ananso mtundu wa kuchepa kwa thupi komwe ophunzira adakumana nawo.
Iwo anapeza kuti pamene onse otenga nawo mbali, onse amene anagona mokwanira ndi amene sanagone, anataya thupi, theka la kuwonda anali mu mawonekedwe a mafuta pamene kugona kunali kokwanira. Pamene otenga nawo mbali adasowa tulo, gawo limodzi mwa magawo anayi okha a kulemera kwake kunali ngati mafuta enieni a thupi ( 27 ).
Chidule cha kutaya mafuta a thupi
Ngakhale pali zinthu zambiri zomwe mungachite kuti muchepetse thupi, upangiri wabwino kwambiri wa momwe mungachepetsere mafuta amthupi ndikuphatikiza chakudya chochepa cha carb ketogenic ndi kusala kwapang'onopang'ono, kuphunzitsa mphamvu pafupipafupi, ndi masewera olimbitsa thupi a HIIT. Yang'anirani kugona bwino ndikuwonjezera zakudya zanu Mafuta a MCT angathandizenso.