Kushandisa simba kwezuva nezuva

Pfupiso yebhuku

• Zvitatu zvikonzero zvikuru zvekuwedzera kufuta
• Dzakakosha nzira dzekuverenga mazuva ese simba rekushandisa
• Maitiro ekuverenga akakurudzirwa nebazi rezvehutano

Zvitatu zvikonzero zvikuru zvekuwedzera kufuta

Iko kuenzana kwesimba kwemuviri, kwakapihwa manhamba kusarudzwa kwezvikafu, kunotarisa musiyano uripo pakati pekushandisa kwesimba remuviri wezviitwa zvezuva nezuva uye simba rinogamuchirwa kubva kuchikafu. Kana zviratidziro izvi zvakaenzana, muyero wesimba unoenzana uye huremu hwemuviri hunodzikama padanho rimwe chete - ndiko kuti, hauregi uremu uye hauregi. Aya muyero wesimba unofanirwa kutora nzvimbo mushure mekudya kwakakurudzirwa, zvikasadaro kuwedzera huremu hakudzivisike.

Izvo zvikonzero zvekusaenzana mune muyero wesimba (panguva imwechete izvo zvikonzero zvekuwedzeredza):

• Kuwedzerwa simba kuwedzerwa kubva pakudya (ichi ndicho chikonzero chakanyanya kukoshesa kuwedzera).
• Kuita muviri kusakwanira - zvese zvehunyanzvi uye zvemagariro (kazhinji kacho, kurovedza muviri kwakajairika, asi kunze kungangove vanhu vakura, semuenzaniso, vasina basa rehunyanzvi).
• Hormonal metabolic kusagadzikana (inogona kukonzerwa nezvikonzero zvakasiyana siyana, zvakaita sehosha - kunyanya iyo gland gland; nhumbu uye nguva yekusununguka - muviri wechikadzi unogadzira matura kwete eayo ega, asiwo emwana; ).

Dzakakosha nzira dzekuverenga mazuva ese simba rekushandisa

Mune dietetics yemazuva ano, nzira dzinoverengeka dzinoshandiswa kufungidzira avhareji yezuva nezuva simba rekushandisa:

1. Kuongorora maererano nematafura ehuitiko hwehunyanzvi - kunopa kuongororwa kwakanyanya, nekuti uye hakuratidze hunhu hweiyo metabolism yakakosha, iyo inosiyana zvakanyanya (kanopfuura ka2 nguva) kubva pahuremu, zera, murume kana mukadzi uye mamwe maitiro emuviri wemunhu.
2. Kufungidzira maererano nematafura esimba rekushandisa kwezviitiko zvakasiyana (semuenzaniso, munhu akarara anoshandisa 50 Kcal paawa) - zvakare haatarise hunhu hweiyo basal metabolic rate.
3. Yakasanganiswa neaya maviri apfuura akaenderana necoefficients yekurovedza muviri (CFA) inoenderana neiyo basal metabolism - mune yechipiri sarudzo, kurongeka kwekuverenga kwakanyanya kwazvo, asi zvakanyanyisa kuoma nekuda kwekuda kwekuongorora avhareji kukosha kwezuva nezuva simba rekushandisa - uye mutsauko uripakati pevhiki nevhiki uchave wakakosha.

Maitiro ekuverenga akakurudzirwa nebazi rezvehutano

Iko kuongorora kunoitwa pahwaro hwekuverenga kukosha kweiyo basal metabolic rate uye neboka remagetsi emari nekuda kwechiitiko chehunyanzvi munguva. Basic metabolism inotsanangurwa maererano nematafura ane muganho wepamusoro wehuremu hwemuviri hwe80 kg yevakadzi, izvo zviri pachena kuti hazvina kukwana mune dzinoverengeka kesi - mune Calculator yekusarudza chikafu, nzira dzakanyatsorongeka dzekurasikirwa kwesimba kwemuviri zvinoshandiswa zveizvi zvichienderana nezvirongwa zvakati wandei zvekuverenga - izvo zvinoita kuti zvikwanisike kuongorora huwandu pamwe negwara rekutsauka kunogona kuitika…

Nenzira imwecheteyo, zviitiko zvemagariro pamwe nekuzorora kunoongororwa maererano necoefficients zvine chekuita neiyo basal metabolic rate, izvo zvinoita kuti zvikwanise kufungidzira nekukwirisa kwakanyanya avhareji yezuva nezuva simba rekushandisa pane yakareba nguva (uchifunga nezvezvakasiyana zviratidzo mazuva ekushanda uye kupera kwevhiki).

Kufungidzira kwakanyatsojeka kwevhareji yezuva nezuva simba rekushandisa rinogonesa kusarudza yakachengeteka uremu regimen yenguva yakatemerwa. Uye chiyero chekudzikira uremu chinogadza chakakosha chisina kusimba simba chiyero, zvinoenderana nekukosha kwaunogona kuita sarudzo yezvikafu kana masystem masisitimu ekuderedza uremu.