Inombolo yeqiniso 1
Umzimba uchitha amandla okungahlali. Ukuphefumula, ukusakaza, ukugaya ... Sichitha kuze kufike ku-1200-1500 amakholori ngosuku (amadoda - angaba ngu-59 kcal ngehora, abesifazane -54 kcal ngehora). Lapho siqala ukuthutha, isidingo samandla sanda ngokuzenzakalelayo.
Iqiniso No. 2
Ukulahlekelwa isisindo kunciphisa umzimba. Kuyaziwa inani elikhulu lamacala lapho abantu abaphumelela ukulahlekelwa isisindo ezidlweni ezinzima bengakwazi ukubuyela emndenini ovamile futhi baqala ukubuyisela ngokoqobo kuzo zonke izinto futhi ngejubane elikhulu. Kodwa into yilezi: uma uhlale unciphisa inani le-caloric yansuku zonke, ngesinye isikhathi umzimba uzoshaya kepha ama-brakes - isimo sokuzivikela sizokwenza uhloniphe, futhi ungasebenzisi yonke ikhalori oyithola. Umsebenzi wawo wonke amasistimu uzokhawulelwa: ukushaywa umoya nokuphefumula kuzoba njalo, izinga lokushisa lomzimba lizokwehla, kuyoba nzima ukucabanga ngisho ngocansi - wonke amabutho amancane azoqhubeka ekwakheni izinqolobane zamasu zokusinda ezikhathini "ezilambile". Ngakho-ke, ngezansi "kokuncipha okuphansi" kwe-1200-1500 kcal, kumane kungenasisekelo ukwehla. Ngisho nokulahleka kwesisindo esincane (esilungile kakhulu), ukunciphisa umzimba kunciphise ngo-10-20%.
Iqiniso No. 3
I-metabolism yenani eligcwele lisebenza kakhulu kunelabo abathandekayo. Mhlawumbe abaningi bayomangala ngalokhu, ngoba bakholelwa kakhulu ukuthi abantu ngeke bakwazi ukulahlekelwa isisindo ngoba banesimo esifanayo esincane sokungabi nesisindo njengoba nje ngokwabo. Noma kunjalo, umzimba okhudlwana futhi okhudlwana, kudingeka amandla engeziwe ukuze alondoloze imisebenzi ebalulekile futhi esebenzayo ngokwengeziwe umzimba. Isibonelo, ngokuhamba okujulile, umuntu olinganiselwa ku-60 kg uchitha u-210 kcal ngehora, oyedwa olinganiselwa ku-75 kg, -270 kcal, no-100 kg isisindo esingama-350 kcal. Ngakho kubalulekile ukukhumbula nokuqonda ukuthi njengoba isisindo sinciphisa, isidingo somzimba samandla sinciphisa. Futhi uma uhlala "epulazini", cishe kunengqondo ukubukeza ukudla nokuqukethwe kwekhalori yansuku zonke ngokulandela izidingo zamandla ezintsha: kunciphisa 10 kg = okungenani u-110 kcal ngosuku.
Iqiniso No. 4
Ukudla okwehlukanayo kususa umzimba. Ukudla okuncane okuncane okusiza ukugcina ukukhula kwe-metabolism kancane. Ukugaya ukudla kudinga namandla, futhi ukusetshenziswa kwayo emva kokudla ngokwemvelo kuyanda. Lo mphumela uhlala emahoreni angu-3 kuya ku-12 (!), Kuye ngokuthi ukwakhiwa kokudla. Amandla amaningi (kanye nesikhathi) asetshenziselwa ukucubungula amaprotheni (atholakala enyameni, enkukhu, enhlanzi nasemikhiqizweni yobisi) -kuyi-20% yamakhalori atholakele. Ukucubungulwa kwama-carbohydrate kudinga u-5-10% wamandla atholakalayo kubo. "Amandla amakhulu" kunayo yonke imifino eluhlaza futhi okusanhlamvu kancane okuphekiwe. Kodwa ukufana kwamafutha kuthatha u-3-5% wamandla aqukethwe kuwo.
Iqiniso No. 5
Amathebulethi "we-metabolism" akakho. Kuvame ukushiwo, ikakhulukazi ekukhangiseni, mayelana nomthelela omuhle kakhulu ekutheni umthamo we-tea ohlaza, i-chili noma ikhofi iyatholakala. Yebo, imikhiqizo efakwe ohlwini ingasheshisa izinqubo zokushintshanisa, kodwa akunangqondo ukuthembela kulo mphumela. Ngaphezu kwalokho, uma kuningi futhi njalo, umphumela wamagilithi uyancipha. Ngaphandle kokushintshwa kokudla nokudla, ngaphandle kokuhlanganyela kwakho okusebenzayo, i-metabolism ngokwayo ngeke ihlangabezane namaphilisi akho engeziwe. Kodwa kubalulekile ukucabangela lokhu, isibonelo, izidakamizwa ezithile ze-psychotropic kanye nezidakamizwa zokudambisa izidakamizwa zinciphisa umzimba, futhi i-nicotine ihamba ngesivinini. Ingxenye yalokhu yinkinga yokwehla ngokweqile kulabo ababhemayo. Ugwayi 10-15 ngosuku ukwandisa ukusetshenziswa kwamandla cishe ngo-10% (100-130 kcal). Ngakho-ke, ngemva kokuyeka ukubhema, udinga ukunciphisa ukudla okujwayelekile ngesilinganiso esifanayo. I-100-130 kcal imbiza encane ye-yogurt elimnandi noma i-candy candy ...
Iqiniso No. 6
Noma yimuphi umsebenzi owenziwa ngokomzimba usheshisa umzimba. Akudingeki ukuthi ingxenye enkulu yamandla esimweni sokuphumula ithathwe yizicubu zomzimba. Ngakho-ke, ukunyakaza okusebenzayo ekulahlekelweni kwesisindo akudingeki nje "ukushisa" ukhalori, kodwa futhi ukwakha mass muscle. Izinguquko ezincane endleleni yokuphila ziyokwenza kalula amandla amaningi asetshenziswe kunama-periodic forays eqenjini lokuzivocavoca. Imizuzu engu-10-15 yomthwalo omuhle, izikhathi eziningana ngosuku, ukugcina ithoni ye-muscle futhi ngaleyo ndlela kusebenze ukuxuba umzimba. Okubaluleke kakhulu kule ndawo yokubuka ayinayo, amandla ukuqeqeshwa noma aerobic, basebenze e-dacha noma ngezinyawo ezide.
Iqiniso No. 7
Phakathi neminyaka, izinqubo zokunciphisa umzimba zinciphisa. Kusukela eminyakeni engama-20, njalo eminyakeni engu-10, ukunciphisa umzimba kwethu kunciphise ngo-2-3%. Okokuqala, isigaba sokukhula okusheshayo siphelile. Okwesibili, futhi ikakhulukazi kuhilela abesifazane, umsebenzi wezimoto uyancipha ngeminyaka futhi, ngokufanayo, isisindo somzimba silahlekile. Ngokuqondile, ngeshwa, hhayi nje elahlekile, kodwa esikhundleni samafutha. Ngakho kubaluleke kakhulu ukuthi ungayeki empilweni! Noma yikuphi ukukhuphuka komsebenzi wemoto kuzothuthukisa ukusetshenziswa komzimba okungenani ngama-20%. Isici sesithathu, njengoba ososayensi abakusho, ukuthi eminyakeni edlule, abantu abaningi bancipha emzimbeni weselula kwezinye izitho zangaphakathi - inhliziyo, isibindi, ubusuku, njll - futhi, ngokufanele, isidingo samandla kubo sinciphisa.
Iqiniso No. 8
Ukuphazamiseka kwe-hormonal kuthinta umzimba, kodwa lokhu akuwona isinqumo. Ngokwezibalo, ngamacala angu-98%, isisindo esiningi asihlangene nokukhubazeka kwama-hormonal. Futhi ngisho nokugcina okungu-2% ukulawula isisindo kunokwenzeka. I-metabolism endaweni yokuqala ithinta ama-hormone wegciwane le-thyroid. Kodwa ngezinkinga kule ndawo, i-endocrinology yanamuhla iyaphatha ngempumelelo. Ama-hormone ezocansi ahlotshaniswa nokuncipha okuhlobene nobudala ekusetshenzisweni kwemithi. Futhi nakuba lezi zimo ngenye indlela zichaza ukubonakala kwamakhilogremu engeziwe, azikhohlwa ukuthi zilahlwe ngosizo lokudla okunengqondo, ukunyakaza, isimo sengqondo esihle sengqondo.
Iqiniso No. 9
Ijubane lezinqubo zokuxilonga umzimba landisa ukuhleka. Lokhu kuqinisekiswa yizicathulo ekamelweni lokusebenzisa umzimba - lilinganisa izinga lokushisa umzimba womuntu okukhiqizayo, ngakho-ke ukuqina kwesimetabolism kubalwa. Ngakho-ke, ukudla ngokuhambisana namandla kudinga, ihora lokuhamba okusebenzayo kanye nemizuzu engu-10-15 yokuhleka ngosuku - konke okudingekayo ekusetshenzisweni komzimba okusebenzayo nokulahlekelwa kwesisindo.