Mafuta omuviri haasati ari chinhu chakaipa. Inodzivirira uye inodzivirira nhengo dzako, inokubatsira kuchengetedza tembiricha yemuviri uye inopa simba rinogara kwenguva refu.
Asi nepo iwe uchida huwandu hwemafuta emuviri kuti urambe uine hutano, kana chikamu chemafuta emuviri wako chikakwira zvakanyanya, ndipo panotanga matambudziko.
Kuwanda kwemafuta emuviri kwakabatana nechirwere chemoyo, insulin kuramba, chirwere cheshuga, uye pamwe hutano husina kunaka hwepfungwa ( 1 ) Kunyangwe iwe uine uremu hune hutano, unogona kunge uchine mafuta emuviri akawandisa.
Kana iwe uchitsvaga matipi ekuti ungarasikirwa sei nemafuta emuviri, heano nzira nhanhatu dzakasimbiswa dzaunogona kutanga nhasi.
Zviri Mukati
1. Tevera kudya kwakaderera-carb ketogenic
Pane mazano akawanda anokakavadzana ehutano hwekuita kurasikirwa nemafuta emuviri. Kutevera kudya kwakaderera-mafuta uye kuderedza kudya kwekoriori kunogona kutungamirira kuhuremu hwose.
Asi kudya kwakaderera-carb keto kunogara kuchipfuura izvi zvingasarudzwa, kunyanya kana zvasvika pamafuta emuviri.
Chidzidzo chakafananidza kudya kwakaderera-mafuta ne-low-carb ketogenic diet yakawana kuti ketogenic diet yakatungamirira pakurasikirwa kukuru kwemafuta, kunyanya mudumbu. Izvi zvaive zvechokwadi kunyange apo keto dieters yakadya zvishoma ( 2 ).
Chimwe chidzidzo chakafananidza kudya kwakaderera-mafuta, calorie-restricted diet ine ketogenic diet in overweight asi zvimwe vakadzi vane hutano. Vatsvakurudzi vakawana kuti vakadzi vakatevera ketogenic kudya vakarasikirwa nehuremu hwakawanda uye huwandu hwemafuta kupfuura boka revakadzi rakaderera ( 3 ).
Kunyange zvazvo kudya kwe ketogenic kunogona kutungamirira kukurasikirwa kwemafuta kwenguva pfupi, chinangwa chacho chinja to the mafuta kutevera kudya kwenguva yakareba. Ndipo panoitika mashiripiti chaiwo.
Kurasikirwa kwemafuta kune vatambi
Kunyange zvazvo kudya kwe ketogenic kunogona kubatsira chero ani zvake kurasikirwa nemafuta emuviri, zvinogona kunyanya kubatsira kune vatambi. Chimwe chidzidzo chakaenzanisa migumisiro yezvokudya zve ketogenic kune kudya kusina ketogenic kana kusanganiswa nekudzidziswa kwesimba.
Vatsvakurudzi vakawana kuti kudya kwe keto kwakaderedza mafuta akawanda uye dumbu remafuta emuviri zviri nani pane kwete-ketogenic kudya. Kudya kwe ketogenic kwakabatsirawo kudzivirira kurasikirwa kwemaonda mhasuru mashoma ( 4 ).
Chimwe chidzidzo chakawana kuti, kana ichisanganiswa nekudzivirira kurovedza muviri, kudya kwe12-vhiki ketogenic kwakagadzirisa muviri wose uye kuwedzera huwandu hwevatori vechikamu vakapiswa panguva yekurovedza muviri ( 5 ).
Asi kunyangwe iwe usati waita shanduko kune yakazara ketogenic yekudya zvakadaro, kucheka zvakanatswa carbs kubva mukudya kwako kwezuva nezuva kunogona kukubatsira kurasikirwa nemafuta akawandisa emuviri.
Makabhohaidhiretsi akacheneswa anotorwa sechikafu chisina kudya nekuti ane chikafu chakaderera uye ane shuga yakawanda. Uyezve, chidzidzo chemhuka chakawana kuti vanogona kukanganisa serotonin uye dopamine, maviri neurotransmitters anobatanidzwa mukugadzirisa kudya uye manzwiro ekuguta. 6 ).
2. Funga Kutsanya Kwepakati
Kutsanya kwenguva pfupi (AI) imwe nzira inoenda pamwe chete nekudya ketogenic. Vamwe vanhu vanofunga kuti kutsanya kwepakati kunoshanda nekuda kwekuti kunokuisa muhombe yekoriori kushomeka, asi sainzi inodarika izvozvo.
Kutsanya kwepakati kunoshanda nekudzikisa insulin yako yese, glucose, uye glycogen mazinga. Izvi zvinoratidzira muviri wako kuti usunungure mafuta acids (akafanana nemabatiro anoita chikafu che ketogenic). Nekuti insulin uye mazinga eglucose akadzikira, muviri wako unoshandisa aya mafuta asidhi sesimba pane kuachengeta semafuta ( 7 ).
Nenguva dzose kutsanya kwepakati (kunyanya kana kusanganiswa nekudya ketogenic), muviri wako unotangawo kupisa mafuta emuviri wawakatochengeta.
Mune imwe ongororo, vatori vechikamu vakaderedza huwandu hwemafuta emuviri wavo neanenge 3% mushure memavhiki masere ekutsanya-kwemazuva-kumwe kutsanya. 8 ).
Asi nepo kutsanya kwepakati kunogona kubatsira pachako, kunonyanya kushanda mukukubatsira kurasikirwa nemafuta emuviri uye kuderedza mafuta akawanda kana uchisanganiswa nekugara uchirovedza muviri ( 9 ).
3. Wedzera kudya nepakati cheni triglycerides
Kana zvasvika pakudya kwekuonda, medium cheni triglycerides (MCT) inogona kunge iri Holy Grail. Imwe ongororo yakaenzanisa kushandiswa kwemafuta emuorivhi kuMCT kushandiswa kwemafuta uye yakawana kuti MCT mafuta akanyanya mukurasikirwa kwemafuta emuviri uye kurasikirwa kwehuremu hwese.
Maererano nevatsvakurudzi vekudzidza, kana yakasanganiswa nehurongwa hwekurasikirwa kwehuremu, MCT mafuta inoderedza huwandu hwemafuta emuviri, mafuta emudumbu, uye mafuta evisceral ( 10 ).
Kungoitwa kwekugaya MCTs kunogona kuwedzera metabolism yako uye huwandu hwemafuta uye macalorie aunopisa ( 11 ) ( 12 ).
Pamusoro pekukubatsira kupisa mafuta, MCTs zvakare inokubatsira iwe:
- Ipa inokurumidza magetsi sosi ( 13 )
- Deredza nzara ( 14 )
- Kuvandudza kujeka kwepfungwa uye kushanda kwehuropi ( 15 )
- Inovandudza kugaya ( 16 )
- Balance hormones ( 17 )
- Kuvandudza insulini kuramba uye mazinga ehuga eropa ayo akabatana nenjodzi yakaderedzwa yerudzi rwe2 chirwere cheshuga ( 18 )
- Inovandudza cholesterol ( 19 )
Kunyange zvazvo kokonati iine pfuma yakawanda yeMCTs (inenge 55-65% yekokonati mafuta inobva kuMCTs), pane musiyano pakati pekudya zvigadzirwa zvekokonati uye kuwedzera nemafuta. MCT o MCT mafuta poda, iyo iri 100% yepakati cheni triglycerides.
Kuti uwane rumwe ruzivo, unogona kuverenga chinyorwa chinotevera: Kurasikirwa Kwehuremu NeMCT Oiri: Ko MCT Oiri Inobatsira Kana Kudzivirira Kurasikirwa Kwemafuta?
4. Isa pamberi pekudzidziswa kwesimba
Cardiovascular exercises ndiyo inowanzosarudzwa kana zvasvika pakuderedza uremu. Asi paunenge uchimhanya pane treadmill kana kushandisa elliptical inogona kukubatsira kupisa mamwe macalories, nzira yakanakisa yekushandura uremu hwese kuita kurasikirwa nemafuta ndeye kudzidziswa kwesimba nguva dzose.
Kudzidziswa kwesimba, kunonziwo kudzidziswa uremu, kunokubatsira kuvaka tsandanyama panguva imwe chete uchirasikirwa nemafuta emuviri ( 20 ).
Huremu hwemuviri wako, kana nhamba yaunoona pachiyero, inogona kusachinja zvakanyanya kana iwe uchitengesa tsandanyama kune yakawandisa mafuta emuviri.
Zvisinei, kusanganiswa uku kunotungamirira kuhutano hwakanaka hwemuviri. Uye kuva nemhasuru yakawanda yakaonda kunogona kuwedzera kuzorora kwako kwemetabolism: nhamba yemakoriori muviri wako unopisa pakuzorora ( 21 ).
Kana iwe uri mutsva pakudzidziswa kwesimba uye kuwana iyo pfungwa yekushandisa uremu michina inotyisa, ungangoda kufunga nezvekuhaya mudzidzisi wega kuti akudzidzise sei.
5. Batanidza High Intensity Interval Training (HIIT)
High-intensity interval training (kana kuti HIIT kwenguva pfupi) inosanganisira kuchinjana pakati penguva pfupi yekusimbisa cardio exercise pamwe nekuzorora kwenguva pfupi.
Chinangwa che iyit exercises Kuwedzera zvine hungwaru kurova kwemwoyo wako kuburikidza nekuputika kupfupi kwekurovedza muviri zvakanyanya kuitira kuti muviri wako ugadzire lactic acid. Iyi lactic acid inoperekedzwa neadrenaline, iyo inobatsira kuwedzera huwandu hwemafuta emuviri ( 22 ).
HIIT maekisesaizi anogonawo kubatsira kuvandudza insulin kuramba uye glucose kushivirira ( 23 ).
Sebhonasi, yakakwira-yakanyanya kupindirana kudzidziswa inogona kunanga zvakananga visceral mafuta (kana dumbu mafuta), zvichienderana nekurova kwemoyo wako.
Meta-analysis yakaratidza kuti nepo HIIT yakaderedza zvakanyanya mafuta emuviri uye visceral mafuta mune vese varume nevakadzi, kuchengetedza kurovedza muviri kwakasimba pazasi 90% yehukuru hwemoyo wako kunogona kunyatso kudzikisa mafuta emudumbu. 24 ).
6. Wana nguva yakakwana yokurara
Kurara zvakakwana (uye kuve nechokwadi chekuti kurara ndekwemhando yepamusoro) chikamu chinowanzo furatirwa chemafuta ari kupisa puzzle.
Sezvinoratidzwa neimwe ongororo, kushaikwa kwekurara kunogona kukanganisa chero shanduko yekudya yauri kuita ( 25 ) Izvi zvinodaro nekuti kusarara zvakakwana kunogona kuderedza huwandu hwemakoriori muviri wako unopisa uye kuita kuti iwe ude kudya zvakanyanya nekukanganisa mahormone anodzora nzara yako ( 26 ).
Vatsvakurudzi vari muchidzidzo chimwechete vakatarisawo rudzi rwekurasikirwa kwekureruka kwakaitwa nevatori vechikamu.
Vakaona kuti nepo vatori vechikamu vose, vose vakarara zvakakwana uye avo vasina, vakarasika uremu, hafu yehuremu yakanga iri muchimiro chemafuta apo kurara kwakanga kwakakwana. Apo vatori vechikamu vakanga vasina kurara, chikamu chimwe chete chechina chekurasikirwa kwehuremu chaiva muchimiro chemafuta chaiwo emuviri ( 27 ).
Pfupiso yekurasikirwa nemafuta emuviri
Kunyange zvazvo pane zvinhu zvakawanda zvaunogona kuita kuti uremerwe uremu, zano rakanakisa rekuti ungarasikirwa sei nemafuta emuviri ndere kusanganisa yakaderera-carb ketogenic kudya nekutsanya kwepakati, kurovedza simba nguva dzose, uye HIIT maekisesaizi. Isa pamberi kunaka kwekurara uye zvine hungwaru wedzera chikafu ne MCT mafuta inogonawo kubatsira.