How kubvisa mafuta

Chinhu chakanyanya kukosha pamusoro pemafuta

Pane ino peji, isu takanyora diki FAQ pamusoro pemafuta, kwatakaedza kutaura nezvekuti chii mafuta uye maitiro ekubata nezvakawandisa zvacho.

Chii chinonzi mafuta uye ndechei?

Kujairika kwevanhu kuvapo kunogoneka chete nekukwana kwakaringana kwesimba rekudya. Simba riri mumuviri wemunhu rinoratidzwa nenzira yehydrohydrate glycogen yakaiswa muchiropa uye mhasuru uye semafuta.

Mafuta inongedzo yeiyo hutano hwemuviri, iyo inotanga kudya maererano nesimba simba. Ndokunge, panguva yesimba rakazara, chikamu chezvichengeterwa chinoiswa munzvimbo yakachengetwa. Saka kutaura, pazuva rinonaya. Kana nguva yakadaro ikauya, uye muviri ukatanga kugamuchira chikafu chake chakatemwa, anotanga kugadzirisa zvayakachengetera. Izvo zvinodikanwa kuti utarise kuti mafuta inzira iri nyore kwazvo yekuchengetedza simba. Uine kirogiramu imwe yemafuta, unogona kukwira kusvika pamazana mazana mashanu nemakumi mashanu emakoriori.

Zvidzidzo zvakaratidza kuti vanhu vakafutisa vanokwanisa kugara kwenguva yakareba mune yakaderera-tembiricha mamiriro. Uye zvakare, vakadzi vakafuta vaikosheswa muzana rapfuura. Nekuti zvaitendwa kuti vanogona kudyisa vana vavo munguva dzekushomeka kwechikafu.

Mafuta ekuchengetedza emunhu, mhando dzeadipose tishu

Kuti utaure nezve mafuta muGeneral uye mafuta ari mumunhu chaiye, iwe unofanirwa kuziva kuti zviri kupi. Muvanhu, pane mhando mbiri dzemafuta: chena uye shava. Panguva yekukura, huwandu hwemafuta machena akawandisa zvakapetwa pane zvirimo zvebhuruu. Naizvozvo, zvakare, isu tichataura chete nezve chena mafuta. Mafuta machena, kana "adipose tishu", inharaunda yemafuta maseru, anonzi adipocytes. Mudziyo adipocyte ndeyekuti inogona kuunganidza triglycerides, inoratidzwa nemafuta machena. Nepo mafuta maseru asingakwanise kutambanudzira kune infinity. Uye sezvo muviri uchiwana huwandu hwezvakakwana, iyo yekudarika inoda kuiswa kumwe kunhu. Uyezve, kubatsira maadipocyte kuuya maseru ekuwana, ayo anoshandurwa kuita mafuta, unotanga kuunganidza mamwe mafuta.

Masero emafuta anogona kudzoka kumaseru anowanikwa here?

Handikwanise. Kuseka kwechisikirwo ndechekuti maseru ekuwana anokwanisa kungoita imwe-nzira shanduko kuva mafuta maseru uye shanduko yekuchinja haigone. Ichi chokwadi ndicho chikonzero chekukurumidza kuwedzera huremu mushure menguva yenzara. Mutumbi sekutaura kwawo - "Chenjera, kuramwa nzara kunogona kudzokororwa. Unofanira kudya! ” Iko kurema kunoitika mune yekukurumidza vhezheni, sezvo maseru akaburitswa muzvitoro zvemafuta uye akagadzirira kuzadzikiswa kwayo.

Iko kunonyangarika mafuta?

Iye zvino iwe unofanirwa kutaura nezve iyo synthesis maitiro uye nekushandiswa kwemafuta aripo. Kune izvi, maadipocyte ane mhando mbiri dzekugamuchira.

Kana muviri ukawana chikafu chakakodzera, ropa remunhu rinozadzwa nezvakakosha zvinovaka muviri kusvika padanho rinobvumidzwa, uyezve iro basa rinopinda mune alpha-receptor, inova inoenderana nemafuta. Izvi zvinonzi lipogenesis.

Kana, zvakadaro, mutumbi wapinda mumamiriro esimba rakaderera, uye ropa parizvino harina muhunhu hwaro zvinhu zvakakosha kune muviri, chikamu chekudyiwa kwemafuta, kana nesainzi, chikamu che lipolysis chinotanga. Iyo chiito chinotora Beta-receptor uye iyo lipolysis pamwe nekuumbwa kunodiwa kuti kuvepo kwesimba.

Izvo zvinofanirwa kucherechedzwa kuti adipocyte, maseru emafuta, akasiyana nekuvapo kweanogamuchira. Masero ari muzvidya nemagaro ane kunyanya alpha receptors. Saka vanokurumidza kuunganidza mafuta. Chikamu chepamusoro chemuviri, zvinopesana, chakapfuma mumasero ane basa guru kupa. Naizvozvo, panguva yekutsanya munzvimbo yekutanga, tinorasikirwa nehuremu muhafu yepamusoro yemuviri.

Izvo zvinogona kukonzeresa kusanganisa kwemafuta uye kuparara kwayo chikamu cheadrenaline, glucose, uye insulin muropa. Iyi yakanaka trio inokonzeresa kutaridzika kwedu.

Iwe unofanirwa sei kutanga maitiro ekuderedza mafuta?

Kuti udzivise kuwedzera uremu, zvakafanira kumisikidza muyero pakati pe lipogenesis uye lipolysis, inova nzira yekugadzira uye kudzikisa mafuta.

Nokudaro, kana uchidya zvakakosha kuziva kuti chigumisiro chinogoneka munyaya iyi kubudirira. Kana paine kushomeka kweadipose tissue inogona kushandiswa iyo inozoiswa mu reserve. Uye kana iwe uchida kudzikisira kusanganiswa kwemafuta kubva mukudya kunofanirwa kusabvisa, kana kudzikamisa kushandiswa kwezvigadzirwa zvinopa lipogenesis.

Chokutanga pane zvose, iwe unofanirwa kubhadhara kuvapo kwemafuta ezvokudya (kunyanya kukuvadza) uye nyore makhahydrates (shuga chena, zvigadzirwa zvakagadzirwa neupfu, uye zvimwe zvakanatswa). Zvinokurudzirwa kuti usasanganise nyama ine mafuta, mafuta emafuta, bota, kirimu, kudyiwa kwechingwa chena, shuga, mukaka wakanyungudutswa, uye chero chikafu chakanatswa carbohydrate.

Izvo zvinodiwawo kutevera kudya. Kana iwe ukashandisa zvigadzirwa zviri pamusoro muhafu yekutanga yezuva risati rawedzera mitoro, kuwanda kwemasero emafuta hakuzoitiki. Zvisinei, kushandiswa kwezvigadzirwa izvi kusati kwasvika kunozotungamirira pakuumbwa kwemamwe masero emafuta.

Nzira yekubvisa sei mafuta kubva kumagaro, zvidya, mudumbu?

Kupesana nekutenda kwakakurumbira, mafuta akasarudzika ekusunungura haagone pamwe nekurovedza muviri uye kudya. Izvi zvinokonzerwa nekuti iyo adipose tishu iri mumaburi, mudumbu, kana muhudyu, chikamu chemuviri wemunhu. Muviri wemunhu haugone kudzikamisa kana, nekusiyana, kuwedzera simba mune imwe nzvimbo yemuviri. Nekudaro, mutemo wega wega une zvawo.

Semuenzaniso, kuti uderedze dumbu rakakora, iwe unofanirwa kumupa mutoro wakanaka (semuenzaniso Push press), uye kuzvidzikisira mune chikafu. Mune ino kesi, simba rinodiwa pakurovedza muviri rinotorwa kubva kumafuta ekuchengetedza edumbu. Nekudaro, maitiro aya akareba uye zvakakosha kudzivirira kuumbwa kwemafuta maseru matsva - adipocyte.

Zvinoita here kana kurasikirwa uremu kurasikirwa nemafuta chete?

Kana mumwe munhu achitenda kuti nepo nzara ichingodzora huwandu hwemafuta - akarasika kwazvo. Iko kushushikana kunosanganisirwa nenzara, yakaratidzwa kune muviri wese. Uye sezvo tsandanyama dzisina masosi adzo esimba, unodzikira uremu pakutanga. Nezve iko kurovedzwa kunotsanangurwa pamusoro, mhasuru yako, mune ino kesi ingochinja chimiro chechikamu chemuchinjikwa chemhasuru yemhasuru, ine nhamba yakafanana neyaachangozvarwa, uye anovaka muviri.

Nehurombo, kumwe kudzidziswa kuchiri mukutsvaga kwekudzora huremu kunopisa mafuta uye mhasuru nyama.

Mafuta mangani aunogona kupisa pazuva?

Zvishoma nezvishoma, anenge magiramu zana pazuva, mune zvisingawanzo zviitiko kusvika kumagiramu mazana maviri. Asi kana iwe uchirovedza muviri nguva dzose, mhedzisiro yacho inonzwikwa.

Mushure mezvose, ndiwo mapaundi matatu emafuta pamwedzi! Wadii zvimwe, verenga pa…

Kuti vakwanise kuita basa rinodiwa, zvakakosha kupa muviri simba rakakwana. Nepo mafuta akachengetedzwa emuviri asingakwanise kukurumidza kushanduka kuita chinhu chinodiwa. Naizvozvo, kana munhu akashandisa zvese zvitoro zveglycogen, zvinotanga kumugadzirira chikafu chinenge chanyura kwazvo. Uye izvo zvekudya imhasuru. Kuchengetedza rudzi urwu rwe "sabotage", munhu wacho anofanira kudya huwandu hwakakwana hweprotein. Ndokusaka, muzvitoro, vanobatanidzwa mukushandira vavaki vemuviri, vanotengesa mhando dzakasiyana dzemapuroteni.

Wadii kurega kudzora kunwa chete?

Mvura inozivikanwa seiyo huru mvura yemuviri, inowanikwa munhengo dzese nemaitiro. Naizvozvo, kuitira zvakajairika kushanda, muviri unoda mvura. Kune adipocytes - mafuta maseru emuviri, mvura yakakoshawo. Iyo inoshandiswa kugadzira mafuta uye inosunungurwa kana ichinyungudika. Panguva imwecheteyo, kumanikidzwa kwekumwa kwemvura kunogona kukonzera kupera simba (kupera mvura) kwemasero ehuropi, uye, semhedzisiro - kurasikirwa ndangariro.

Chii chekutarisa kuti usarasikirwe nerunako rweganda mushure mekurema uremu?

Kuti ganda richengetedze runako kunyangwe mushure mekurema, zvinodawo kuvepo kwemvura. Izvi zvinokonzerwa nekuti iyo collagen protein, nekuda kweiyo ganda rinotaridzika riine hutano uye rakasimba, inoda mvura. Nerubatsiro rwemvura, collagen fibers yakasimbiswa uye ganda rinoita rakatsetseka uye rakasviba. Pasina hunyoro, ganda rinotora chitarisiko chisina kunaka, rinotanga kubvaruka. Mhedzisiro yakafanana inogona kucherechedzwa mumichero nemiriwo. Iti yakabvaruka chete cucumber, ganda rakatsetseka, rakasununguka uye rinoenderana nehunhu hwemhando dzakasiyana. Asi yakakwana yemagaka kurara pasi kwezuva kana maviri muzuva, sezvo ganda rake rinounyana, rinova rakaipa.

Sei mune sauna "isu hatisi kurasikirwa uremu"?

Basa repamoyo rekudikitira ndere kutsigira thermoregulation yemuviri. Iwo excretory basa rinogoneswa chete mune iyo kana iyo (weti) sisitimu isingakwanise kubata nemabasa ayo. Mushure mekugara kwemurume ari sauna, muviri wake unovharwa ipapo. Asi ziya kungo chengetedza muviri kubva pakupisa uye hauna rimwe basa. Uye kuitira kuti uchengetedze iyo yakakwana tembiricha mumuviri uye usaite kupisa kwekupisa, zvakafanira kuchengetedza mwero wemvura nekumwa yakawanda mvura sezvaunoda.

Chii chinonzi kurovedza muviri (cardio)?

Isu tese tinorangarira kubva kuchikoro fizikisi kosi, zvinorevei "Aero" mweya. Iye zvino achadikanwa kuti atonge pamusoro pemafuta anoiswa.

Kuitira kudzikisa huwandu hwemafuta mumuviri kunoda oxygen, iyo semhedzisiro ye lipolysis inoburitsa simba iro rinoshandiswa nemuviri. Kutenderera kweropa kwakanaka, mupi mukuru we okisijeni, zvinoenderana nekushanda kwakanaka kwemoyo. Kana moyo usina kudzidziswa, inogona kunge isiri nguva yakareba yekushanda pamwe nekuwedzera mutoro. Mhedzisiro yakanaka ine cardio kumhanya, kushambira, kukwasva, Kuchovha. Iwe unofanirwa kudzidzira nemutoro uyo moyo wekurova panguva yekurovedza muviri unoenderana nefomula (220-zera).

Kuti utange maitiro e lipolysis, zvakafanira kugovera mutoro pamhasuru. Iyo mhasuru huru inobatanidzwa mukurovedza muviri, inoshandisa simba rakawanda uye, nekudaro, nekukurumidza inotanga kunzwa kushomeka kwechikafu. Iyi nguva inotanga lipolysis, iyo inoderedza huwandu hwemafuta emuviri.

Asi kuti uwane mhedzisiro yakagadzikana mukuderedzwa kweadipose tishu, mhasuru dzinofanira kubvumirana nguva dzose, kushandura nguva yekuzorora uye kunetseka. Chete munyaya iyi, kuparara kwezvinhu zvemafuta zvinogona kusiya nzvimbo "kurwisana" zvachose, kana zvisina kudaro, chigumisiro chichava chenguva pfupi.

Kana iri static mitoro (kallanetik, yoga, Pilates), haitore chero chikamu mukuparara kwemafuta, uye mitoro yakadaro haibvumiri kubvisa zvigadzirwa zve lipolysis kubva munzvimbo yebasa, kudzivirira kuyerera kweokisijeni. Nekudaro, static exercise haina chinangwa chekudzikisa mafuta akawanda, kungotsungirira, kuchinjika, uye humwe hunhu hwenyama uye hwemweya hwemunhu.

Chii chinonzi cellulite uye kuti ungabvisa sei icho?

Cellulite mafuta anoiswa muzvikamu zvepamusoro zveganda. Uye sezvo paine masero anounganidza mafuta akachengeterwa, pakati peiyo collagen fibers, kutaridzika kweganda nezviratidzo zve cellulite kwakafanana nemarangi eorenji. Pakuderera kwepanyama uye nekudzikisira kuyerera kweropa kuburikidza nema capillaries, kune "kuzvimba" kwemafuta maseru. Nekuda kweizvozvo, lipolysis inomira, uye muchimiro inoratidzika maseru matsva.

Naizvozvo, kuitira kuti usashanduke kuita "orenji" iwe unofanirwa kutarisira kutenderera kwakasarudzika kwenzvimbo dzepamusoro dzeganda. Yakakodzera kwazvo iyi yekutsinhanisa maekisesaizi nekukwiza munzvimbo dzine dambudziko magels ane caffeine kana aminophylline. Kune icho chikamu, iwe unoda kuwedzera akati wandei madonhwe eDimexidum anobudirira kuendesa mamorekuru e caffeine kana aminophylline zvakadzika mukati memaviri.

Kuvapo kwezvinhu izvi munzvimbo dzinonetsa dzemuviri kunozotungamira mukuwedzera kwetsinga dzeropa uye kuchaona kushanda kwema capillaries kunobatsira kubuda kwezvinhu zvinokuvadza uye kuendesa zvizere hutano.

PS: Usati waisa gel nezvinhu zviri pamusoro - zvakakosha kubvunza chiremba wako! Tenga mishonga iyi chete mumaPharmacy.

Pane pfungwa kubva kune zvakashambadzirwa "zvigadzirwa zvezvishamiso" uye kudya?

Zvakanaka, pakupera kwechinyorwa, isu tinofanirwa kutaura nezve zvekutengesa zvitsva zvipenga, nzira uye mapiritsi. Sekureva kwevamwe vanofungidzira "mushonga" vanhu vakavatengera "chishamiso mushonga" kana mabikirwo ezvimwe zvitsva-zvakakanganiswa kudya, anokwanisa kubvisa huremu hwakawandisa.

Nekudaro, ivo vanovimbisa munhu wese kuti kare yaive gobvu sedhiramu, uye ikozvino yakatetepa sebirch. Ehezve, ine mhando yemhando yekugadzirisa foto "Photoshop" yakaoma kupokana. Asi hupenyu hupenyu. Kunze kwezvo, zvakafanira kuti utarise mutemo wekuchengetedza kwesimba, zvinoreva kuti simba rakaburitswa mukuputsika kwemafuta, rinofanirwa kupihwa kumwe kunoshandiswa. Uye kana iwe ukapisa mafuta munguva pfupi yakadaro, sezvakataurwa mukushambadzira, muviri unongopiswa kubva mukuwanda kwesimba rakaburitswa!

Saka zvizhinji zvezvigadzirwa zvitsva zvekuderedza uremu zvinongowedzera kumari yakaiswa muhomwe dzevanyengeri asi zvisingaunzi chero pundutso kuvagari vavo vakabiridzirwa.

Mhedzisiro yacho inotevera. Kuti uwane chimiro chakanakisa chemuviri chinodikanwa kuti upinde muhupenyu hwako zvakanakisa kurovedza muviri kweaerobic, gadzirisa chikafu chako, kudzora kudyiwa kweakareruka makabhohaidhiretsi nemafuta asina hutano, uye shandisa mafuta anokosha kurwisa cellulite.