Amafutha omzimba ayisiyonto imbi. Ikhusela kwaye ikhusela amalungu akho, ikunceda ugcine ubushushu bomzimba kwaye ibonelela ngomthombo wamandla ohlala ixesha elide.
Kodwa ngelixa ufuna umlinganiselo othile wamafutha omzimba ukuze uhlale usempilweni, ukuba ipesenti yamafutha omzimba wakho iba phezulu kakhulu, kulapho ziqala khona iingxaki.
Amafutha amaninzi omzimba adityaniswa nesifo senhliziyo, ukunganyangeki kwe-insulin, isifo seswekile, kunye nokuba nempilo enkenenkene yengqondo ( 1 ). Nokuba unobunzima obunempilo, usenokuba namafutha amaninzi emzimbeni.
Ukuba ukhangela iingcebiso malunga nendlela yokulahlekelwa ngamafutha omzimba, nazi iindlela ezintandathu eziqinisekisiweyo onokuthi uziqale namhlanje.
Isiqulatho
1. Landela i-low-carb ketogenic diet
Kukho iingcebiso ezininzi eziphikisanayo zesondlo malunga nendlela yokulahlekelwa ngamafutha omzimba. Ukulandela ukutya okunamafutha aphantsi kunye nokunciphisa i-calorie intake kunokukhokelela ekulahlekeni kwesisindo ngokubanzi.
Kodwa ukutya okune-carb ephantsi kwe-keto kusoloko kudlula olu khetho, ngakumbi xa kufikwa kumafutha omzimba.
Uphononongo oluthelekisa ukutya okunamafutha aphantsi kunye ne-low-carb ketogenic diet yafumanisa ukuba ukutya kwe-ketogenic kwakhokelela ekulahlekeni okukhulu kwamafutha, ngakumbi kwisisu. Oku bekuyinyani naxa i-keto dieters yatya kancinci ( 2 ).
Olunye uphononongo luthelekisa ukutya okunamafutha aphantsi, okukhawulelwe kwikhalori kunye nokutya kwe-ketogenic ngokugqithisileyo kodwa ngaphandle koko abafazi abanempilo. Abaphandi bafumanisa ukuba abafazi abalandela ukutya kwe-ketogenic balahlekelwa ubunzima obuninzi kunye nobunzima obuninzi kuneqela eliphantsi labasetyhini ( 3 ).
Nangona ukutya kwe-ketogenic kunokukhokelela ekulahlekeni kwamafutha okufutshane, injongo lungelelanisa la igrisi ukulandela ukutya ixesha elide. Kulapho umlingo wokwenyani usenzeka.
Ukulahleka kwamafutha kubadlali
Nangona ukutya kwe-ketogenic kunokunceda nabani na ukuba alahlekelwe ngamafutha omzimba, kunokuba luncedo ngakumbi kubadlali. Olunye uphando luthelekisa imiphumo yokutya kwe-ketogenic kwi-non-ketogenic diet xa idibene nokuqeqeshwa kwamandla.
Abaphandi bafumanisa ukuba ukutya kwe-keto kunciphise ubunzima bamanqatha kunye nezicubu zesisu ezingcono kunokutya okungekho ketogenic. Ukutya kwe-ketogenic kwakhona kwanceda ukukhusela ukulahleka kwemisipha ephilileyo ( 4 ).
Olunye uphando lufumene ukuba, xa kudibaniswa nokuzivocavoca, i-12-iveki yokutya ye-ketogenic iphucule ukubunjwa komzimba wonke kunye nokwandisa inani labathathi-nxaxheba be-fat batshiswa ngexesha lokuzilolonga ( 5 ).
Kodwa nokuba awuzange wenze utshintsho kwi-ketogenic yokutya okugcweleyo okwangoku, ukusika i-carbs esulungekileyo kwisidlo sakho semihla ngemihla kunokukunceda ulahlekelwe ngamafutha amaninzi omzimba.
Iicarbohydrate ezisulungekileyo zigqalwa njengokutya okungekho sikweni ngenxa yokuba zinezondlo ezisezantsi kwaye zineswekile eninzi. Ngaphezu koko, uphononongo lwezilwanyana lufumanise ukuba zinokuphazamisana ne-serotonin kunye ne-dopamine, ii-neurotransmitters ezimbini ezibandakanyekayo ekulawuleni ukutya kunye neemvakalelo zokuhlutha. 6 ).
2. Qwalasela ukuzila ukutya okwethutyana
Ukuzila ukutya okungapheliyo (AI) sesinye isicwangciso esihamba kunye nokutya kwe-ketogenic. Abanye abantu bacinga ukuba ukuzila ukutya okwethutyana kusebenza nje kuba kukubeka kwintsilelo yekhalori enkulu, kodwa isayensi idlula ngaphaya koko.
Ukuzila ukutya okungapheliyo kusebenza ngokunciphisa i-insulin yakho yonke, i-glucose, kunye namanqanaba e-glycogen. Oku kubonakalisa umzimba wakho ukuba ukhulule i-acids enamafutha (efana nendlela ukutya kwe-ketogenic kusebenza ngayo). Ngenxa yokuba amanqanaba e-insulin kunye ne-glucose ephantsi, umzimba wakho usebenzisa la mafutha acids ukwenza amandla endaweni yokuwagcina njengamafutha. 7 ).
Ngokuzila ukutya okungapheliyo (ngokukodwa xa kudityaniswa nokutya kwe-ketogenic), umzimba wakho nawo uqala ukutshisa amanqatha omzimba osele uwagcinile.
Kolunye uphononongo, abathathi-nxaxheba banciphisa ipesenti yabo yamafutha omzimba malunga ne-3% emva kweeveki ezisibhozo zokuzila ukutya okuphakathi ( 8 ).
Kodwa ngelixa ukuzila ukutya okwethutyana kunokuba luncedo ngokwakho, kusebenza ngakumbi ekuncedeni ukuba ulahlekelwe ngamafutha omzimba kunye nokunciphisa ubunzima bamafutha xa kudityaniswa nokuzilolonga rhoqo ( 9 ).
3. Yongeza ukutya kunye ne-medium chain triglycerides
Xa kufikwa kukutya okwehla emzimbeni, ikhonkco eliphakathi triglycerides (MCT) ingaba yiGrail eNgcwele. Olunye uphando luqhathanise ukusetyenziswa kweoli yeoli kwi-MCT yokusetyenziswa kweoli kwaye yafumanisa ukuba ioli ye-MCT igqwesile kuzo zombini ilahleko yamafutha omzimba kunye nokunciphisa umzimba jikelele.
Ngokwabaphandi bophononongo, xa kudityaniswa nesicwangciso sokunciphisa ubunzima, ioyile ye-MCT inciphisa ubunzima bomzimba wonke, amanqatha esisu, kunye namafutha e-visceral. 10 ).
Inkqubo nje yokwetyisa i-MCTs inokunyusa imetabolism yakho kunye nomthamo wamafutha kunye neekhalori ozitshisayo ( 11 ) ( 12 ).
Ukongeza ekukuncedeni utshise amanqatha, ii-MCTs zikwakunceda:
- Nika umthombo wamandla okhawulezayo ( 13 )
- Yehlisa indlala ( 14 )
- Ukuphucula ukucaca kwengqondo kunye nokusebenza kwengqondo ( 15 )
- Ukuphucula ukwetyisa ( 16 )
- Iihomoni zokulinganisela ( 17 )
- Ukuphucula ukunganyangeki kwe-insulin kunye namanqanaba eswekile yegazi anxulunyaniswa nomngcipheko oncitshisiweyo wohlobo lwe-2 yeswekile ( 18 )
- Ukuphucula i-cholesterol ( 19 )
Nangona i-coconut ingumthombo ocebileyo we-MCTs (malunga ne-55-65% ye-coconut fat ivela kwi-MCTs), kukho umehluko phakathi kokutya iimveliso ze-coconut kunye nokuncedisa ngeoli. I-MCT o Umgubo weoli we-MCT, eziyi-100% i-triglycerides yekhonkco eliphakathi.
Ngolwazi oluthe kratya, ungafunda eli nqaku lilandelayo: Ukunciphisa Ubunzima Ngeoyile ye-MCT: Ngaba i-Oli ye-MCT iyanceda okanye ithintele uLahleko lwe-Fat?
4. Beka phambili uqeqesho lwamandla
Ukuzivocavoca kwe-cardiovascular kudla ngokuba yinto ekhethiweyo xa kuziwa ekunciphiseni umzimba. Kodwa ngelixa ubaleka kwi-treadmill okanye usebenzisa i-elliptical ngokuqinisekileyo kunokukunceda utshise iikhalori ezongezelelweyo, eyona ndlela ingcono yokuguqula ukulahleka kobunzima bube yilahleko yamafutha ngoqeqesho lwamandla rhoqo.
Uqeqesho lwamandla, olukwabizwa ngokuba luqeqesho lobunzima, lukunceda ukuba wakhe ubunzima bezihlunu ngelixa ngaxeshanye ulahlekelwa ngamafutha omzimba ( 20 ).
Ubunzima bomzimba wakho, okanye inombolo oyibonayo kwisikali, ayinakutshintsha kakhulu xa uthengisa isisipha ngamafutha omzimba.
Nangona kunjalo, le ndibaniselwano ikhokelela ekubunjweni okungcono komzimba. Kwaye ukuba nesihlunu esibhityileyo kunokunyusa izinga lakho lokuphumla: inani leekhalori ezitshiswa ngumzimba wakho xa uphumle ( 21 ).
Ukuba umtsha kuqeqesho lwamandla kwaye ufumane umbono wokusebenzisa oomatshini bobunzima boyikisa, unokufuna ukucinga ngokuqesha umqeqeshi wakho ukuba akufundise indlela.
5. Faka uQeqesho lweThutyana lokuNxibelela eliPhezulu (HIIT)
Uqeqesho oluphezulu lwekhefu (okanye i-HIIT ngokufutshane) lubandakanya ukutshintshana phakathi kwexesha elifutshane lokuzilolonga kwentliziyo kunye nexesha elifutshane lokuphumla.
Injongo ye izilolonga ezi kukwandisa ngokucwangcisekileyo ukubetha kwentliziyo yakho ngokugqabhuka okufutshane komthambo ngamandla ukuze umzimba wakho wenze iasidi ye-lactic. Le lactic acid ihamba kunye neadrenaline, enceda ukunyusa umthamo wamafutha omzimba ( 22 ).
Ukuzivocavoca kwe-HIIT kunokunceda ukuphucula ukumelana ne-insulin kunye nokunyamezela i-glucose ( 23 ).
Njengebhonasi, uqeqesho lwexesha eliphakamileyo lunokujolisa ngokuthe ngqo kwi-visceral fat (okanye isisu esiswini), kuxhomekeke kwisantya sentliziyo yakho.
Uhlalutyo lwe-meta lubonise ukuba ngelixa i-HIIT inciphisa kakhulu amafutha omzimba kunye namafutha e-visceral kumadoda nabasetyhini, ukugcina ukuqina komthambo ngaphantsi kwe-90% yezinga eliphezulu lentliziyo yakho kunokunciphisa ngokuthe ngqo amanqatha esisu ( 24 ).
6. Lala ngokwaneleyo
Ukulala ngokwaneleyo (kunye nokuqinisekisa ukuba ubuthongo bobukumgangatho ophezulu) yinxalenye edla ngokungahoywa yephazili yokutshisa amanqatha.
Njengoko olunye uphononongo lubonisa, ukunqongophala kokulala kunokujongela phantsi naluphi na utshintsho olwenzekayo ekutyeni ( 25 ). Oku kungenxa yokuba ukungalali ngokwaneleyo kunokunciphisa inani leekhalori ezitshiswa ngumzimba wakho kwaye kukwenze ufune ukutya ngakumbi ngokuphazamisa iihomoni ezilawula ukulamba kwakho ( 26 ).
Abaphandi kweso sifundo esifanayo baphinde bajonge uhlobo lokulahlekelwa kwesisindo abathathi-nxaxheba bafumana.
Baye bafumanisa ukuba ngelixa bonke abathathi-nxaxheba, bobabini abo balala ngokwaneleyo kunye nabangazange balale, balahlekelwa ubunzima, isiqingatha sokunciphisa umzimba sasikuhlobo lwamanqatha xa ukulala ngokwaneleyo. Xa abathathi-nxaxheba bebengalali, kuphela ikota yelahleko yobunzima yayikwindlela yamafutha okwenene omzimba ( 27 ).
Isishwankathelo sokulahlekelwa ngamafutha omzimba
Nangona kukho izinto ezininzi onokuzenza ukuze unciphise umzimba, iingcebiso ezilungileyo malunga nendlela yokulahlekelwa ngamafutha omzimba kukudibanisa i-low-carb ketogenic diet kunye nokuzila okungapheliyo, ukuqeqeshwa kwamandla rhoqo, kunye nokuzivocavoca kwe-HIIT. Beka phambili umgangatho wokulala kwaye ngobuchule wongeze ukutya kunye Ioli ye-MCT inokunceda kwakhona.