Amafutha omzimba akuwona neze into embi. Ivikela futhi ivikele izitho zakho, ikusiza ugcine izinga lokushisa lomzimba futhi inikeza umthombo wamandla ohlala isikhathi eside.
Kodwa nakuba udinga inani elithile lamafutha omzimba ukuze uhlale unempilo, uma amaphesenti amafutha omzimba wakho eba phezulu kakhulu, yilapho izinkinga ziqala khona.
Amafutha amaningi emzimbeni ahlotshaniswa nesifo senhliziyo, ukumelana ne-insulin, isifo sikashukela, mhlawumbe nempilo engokwengqondo ebuthakathaka ( 1 ). Ngisho noma unesisindo esinempilo, ungase ube namafutha amaningi emzimbeni.
Uma ufuna amathiphu okuthi ungawanciphisa kanjani amafutha omzimba, nanka amasu ayisithupha afakazelwe ongaqala ngawo namuhla.
Okuqukethwe
1. Landela ukudla okune-carb ephansi ye-ketogenic
Kunezeluleko eziningi zokudla okunomsoco ezingqubuzanayo mayelana nendlela yokulahlekelwa amafutha omzimba. Ukulandela ukudla okunamafutha aphansi nokunciphisa ukudla kwekhalori kungaholela ekulahlekelweni kwesisindo sonke.
Kodwa i-low-carb keto diet idlula lezi zinketho, ikakhulukazi uma kuziwa emafutheni omzimba.
Ucwaningo olulodwa olwaqhathanisa ukudla okunamafutha aphansi nokudla okune-carb ephansi ye-ketogenic yathola ukuthi ukudla kwe-ketogenic kwaholela ekulahlekelweni okukhulu kwamafutha, ikakhulukazi esiswini. Lokhu bekuyiqiniso ngisho nalapho i-keto dieters idla kancane ( 2 ).
Olunye ucwaningo lwaqhathanisa ukudla okunamafutha aphansi, okukhawulelwe kwekhalori nokudla kwe-ketogenic ku-overweight kodwa abesifazane abanempilo. Abacwaningi bathola ukuthi abesifazane abalandela ukudla kwe-ketogenic balahlekelwa isisindo esiningi namafutha amaningi kuneqembu labesifazane abanamafutha aphansi ( 3 ).
Nakuba ukudla kwe-ketogenic kungaholela ekulahlekelweni kwamafutha esikhashana, umgomo uwukuthi shintsha kuya ku grasa ukulandela ukudla isikhathi eside. Yilapho-ke kwenzeka khona umlingo wangempela.
Ukulahlekelwa amafutha kubasubathi
Nakuba ukudla kwe-ketogenic kungasiza noma ubani ukuba alahlekelwe amafutha omzimba, kungaba usizo ikakhulukazi kubasubathi. Ucwaningo olulodwa luqhathanise imiphumela yokudla kwe-ketogenic ekudleni okungeyona i-ketogenic uma kuhlangene nokuqeqeshwa kwamandla.
Abacwaningi bathola ukuthi ukudla kwe-keto kunciphisa isisindo samafutha kanye nezicubu zamafutha esiswini kangcono kunokudla okungeyona i-ketogenic. Ukudla kwe-ketogenic nakho kusize ekuvimbeleni ukulahleka kwemisipha ethambile ( 4 ).
Olunye ucwaningo lwathola ukuthi, uma kuhlanganiswe nokuzivocavoca kokumelana, ukudla kwe-ketogenic yamaviki angu-12 kwathuthukisa ukubunjwa komzimba wonke futhi kwandise inani labahlanganyeli bamafutha ashiswa ngesikhathi sokuzivocavoca. 5 ).
Kodwa ngisho noma ungakashintsheli ekudleni okugcwele kwe-ketogenic, ukusika ama-carbs acolisisiwe ekudleni kwakho kwansuku zonke kungakusiza ulahlekelwe amafutha amaningi omzimba.
Ama-carbohydrate acwengekile abhekwa njengokudla okungenamsoco ngoba anomsoco futhi anoshukela omningi. Ngaphezu kwalokho, ucwaningo lwezilwane lwathola ukuthi lungaphazamisa i-serotonin ne-dopamine, ama-neurotransmitters amabili abambe iqhaza ekulawuleni ukudla kanye nemizwa yokusutha ( 6 ).
2. Cabangela Ukuzila Ukudla Kwesikhashana
Ukuzila ukudla okungapheli (AI) elinye isu elihambisana nokudla kwe-ketogenic. Abanye abantu bacabanga ukuthi ukuzila ukudla ngezikhathi ezithile kusebenza ngoba nje kukubeka esileleni esikhulu sekhalori, kodwa isayensi idlula lokho.
Ukuzila ukudla ngezikhathi ezithile kusebenza ngokwehlisa i-insulin yakho yonke, i-glucose, kanye namazinga e-glycogen. Lokhu kukhombisa umzimba wakho ukuthi ukhiphe ama-fatty acids (okufana nendlela ukudla kwe-ketogenic kusebenza ngayo). Ngenxa yokuthi izinga le-insulin neglucose liphansi, umzimba wakho usebenzisa lawa ma-acids anamafutha esikhundleni sokuwagcina njengamafutha ( 7 ).
Ngokuzila ukudla okuvamile okuphakathi (ikakhulukazi uma kuhlangene nokudla kwe-ketogenic), umzimba wakho nawo uqala ukushisa amafutha omzimba osuvele uwagcinile.
Kolunye ucwaningo, ababambiqhaza banciphisa inani lamafutha omzimba wabo cishe ngama-3% ngemuva kwamasonto ayisishiyagalombili okuzila ukudla okuhlukile kwesinye isikhathi ( 8 ).
Kodwa nakuba ukuzila ukudla ngezikhathi ezithile kungase kuzuzise ngokwakho, kuphumelela ikakhulukazi ekusizeni ukuthi ulahlekelwe amafutha emzimbeni futhi unciphise amafutha uma kuhlanganiswa nokuzivocavoca okuvamile ( 9 ).
3. Yengeza ukudla nge-medium chain triglycerides
Uma kuziwa ekudleni okwehlisa isisindo, i-medium chain triglycerides (MCT) kungaba iGrail Engcwele. Ucwaningo olulodwa lwaqhathanisa ukusetshenziswa kwamafutha omnqumo nokusetshenziswa kwamafutha e-MCT futhi lwathola ukuthi uwoyela we-MCT uphumelele kokubili ukulahlekelwa kwamafutha omzimba kanye nokulahlekelwa isisindo sonke.
Ngokusho kwabacwaningi bocwaningo, uma kuhlanganiswa nohlelo lokunciphisa isisindo, uwoyela we-MCT unciphisa isisindo somzimba wonke, amafutha esisu kanye namafutha angaphakathi (visceral fat). 10 ).
Inqubo nje yokugaya i-MCTs ingakhuphula imetabolism yakho kanye nenani lamafutha namakholori owashisayo ( 11 ) ( 12 ).
Ngaphezu kokukusiza ukuthi ushise amafutha, ama-MCT aphinde akusize:
- Nikeza ngomthombo wamandla osheshayo ( 13 )
- Yehlisa indlala ( 14 )
- Thuthukisa ukucaca kwengqondo nokusebenza kobuchopho ( 15 )
- Ithuthukisa ukugaya ( 16 )
- I-Balance hormone ( 17 )
- Thuthukisa ukumelana ne-insulin namazinga kashukela egazini axhunyaniswa nengozi encishisiwe yesifo sikashukela sohlobo 2 ( 18 )
- Yehlisa i-cholesterol yegazi ( 19 )
Nakuba ukhukhunathi ungumthombo ocebile we-MCTs (cishe i-55-65% yamafutha kakhukhunathi avela ku-MCTs), kukhona umehluko phakathi kokudla imikhiqizo kakhukhunathi kanye nokwengeza ngamafutha. I-MCT o I-MCT uwoyela powder, okungama-triglycerides e-medium chain angu-100%.
Ukuze uthole ulwazi olwengeziwe, ungafunda isihloko esilandelayo: Ukuncipha Kwesisindo Ngamafutha e-MCT: Ingabe Amafutha e-MCT Ayasiza Noma Avimbela Ukulahleka Kwamafutha?
4. Beka phambili ukuqeqeshwa kwamandla
Ukuzivocavoca kwenhliziyo kuvame ukuba yinketho ekhethwayo uma kuziwa ekunciphiseni isisindo. Kodwa ngenkathi ugijima ku-treadmill noma usebenzisa i-elliptical kungakusiza ukuba ushise ama-calories engeziwe, indlela engcono kakhulu yokuguqula ukwehla kwesisindo somzimba kube ukulahlekelwa kwamafutha iwukuba ukuqeqeshwa kwamandla okuvamile.
Ukuqeqeshwa kwamandla, okubizwa nangokuthi ukuqeqeshwa kwesisindo, kukusiza ukwakha imisipha ngenkathi ulahlekelwa amafutha omzimba ngasikhathi sinye ( 20 ).
Isisindo somzimba wakho, noma inombolo oyibona esikalini, ingase ingashintshi kakhulu uma uhweba imisipha ukuze uthole amafutha amaningi omzimba.
Nokho, le nhlanganisela iholela ekwakhiweni komzimba okungcono. Futhi ukuba nemisipha ezondile kungakhuphula izinga lokuphumula komzimba wakho: inani lamakholori umzimba wakho uwashisa lapho uphumule ( 21 ).
Uma umusha ekuqeqesheni amandla futhi uthola umqondo wokusebenzisa imishini yesisindo esabisayo, ungase uthande ukucabanga ngokuqasha umqeqeshi womuntu siqu ukuze akufundise ukuthi kanjani.
5. Faka i-High Intensity Interval Training (HIIT)
Ukuqeqeshwa kwesikhawu sokuqina okuphezulu (noma i-HIIT ngamafuphi) kuhilela ukushintshanisa phakathi kwezikhathi ezimfushane zokuzivocavoca okuqinile kwenhliziyo nezikhathi zokuphumula ezimfushane.
Inhloso ye izivivinyo ezinje ukukhuphula izinga lokushaya kwenhliziyo yakho ngokuqhuma okufushane kokuzivocavoca umzimba ukuze umzimba wakho wakhe i-lactic acid. Le lactic acid ihambisana ne-adrenaline, esiza ukwandisa inani lamafutha omzimba ( 22 ).
Ukuzivocavoca kwe-HIIT kungasiza futhi ukuthuthukisa ukumelana ne-insulin nokubekezelela i-glucose ( 23 ).
Njengebhonasi, ukuqeqeshwa kwesikhashana okuphezulu kungakhomba ngokuqondile amafutha e-visceral (noma amafutha e-belly), kuye ngokushaya kwenhliziyo yakho.
Ukuhlaziywa kwe-meta kubonise ukuthi nakuba i-HIIT inciphisa kakhulu amafutha omzimba kanye namafutha e-visceral kokubili amadoda nabesifazane, ukugcina ukuqina kokuzivocavoca ngaphansi kwe-90% yezinga eliphezulu lenhliziyo yakho kunganciphisa ngokuqondile amafutha esisu ( 24 ).
6. Lala ngokwanele
Ukulala ngokwanele (nokuqinisekisa ukuthi ukulala kungokwekhwalithi ephezulu) kuyingxenye evame ukunganakwa yephazili yokushiswa kwamafutha.
Njengoba olunye ucwaningo lubonisa, ukuntula ukulala kungalulaza noma yiziphi izinguquko ozenzayo ekudleni ( 25 ). Lokhu kungenxa yokuthi ukungalali ngokwanele kunganciphisa inani lama-kilojoule ashiswa umzimba wakho futhi kukwenze ufune ukudla okwengeziwe ngokuphazamisa amahomoni alawula ukulamba kwakho ( 26 ).
Abacwaningi kulolo cwaningo olufanayo baphinde babheke uhlobo lokulahlekelwa kwesisindo ababambiqhaza ababhekana nakho.
Bathola ukuthi nakuba bonke abahlanganyeli, bobabili abathola ubuthongo obanele nalabo abangazange balale, balahlekelwa isisindo, ingxenye yokuncipha yayisesimweni samafutha lapho ubuthongo banele. Lapho abahlanganyeli bengalali, ingxenye yesine kuphela yokuncipha kwesisindo yayisesimweni samafutha angempela omzimba ( 27 ).
Isifinyezo sokulahlekelwa amafutha omzimba
Nakuba kunezinto eziningi ongayenza ukuze ulahlekelwe isisindo, iseluleko esihle kakhulu sendlela yokulahlekelwa amafutha omzimba ukuhlanganisa ukudla okuphansi kwe-carb ketogenic nokuzila ukudla okuphakathi, ukuqeqeshwa kwamandla okuvamile, nokuzivocavoca kwe-HIIT. Beka kuqala ikhwalithi yokulala futhi ungezelele ekudleni nge Amafutha e-MCT ingasiza futhi.