Maitiro ekubvisa dumbu: zvinovaka muviri maficha, kurovedza muviri uye zvakakosha kurudziro

Vanhu vazhinji vanofunga kuti chiuno chinogona kuitwa chete nekudya kunovaka muviri uye kurovedza muviri. Ndizvozvo, vanogona kubatsira kudzikisa muviri wako mafuta muzana, asi kubvisa mafuta munzvimbo dzakaomarara kusvika kwanyanya kunetsa. Kuiswa kwemafuta padumbu kunogadzirwa nekuda kwezvikonzero zvinoverengeka: ukobvu hwesisitimu yemafuta yepasi, chiyero chehomoni, chiyero chealpha kune beta receptors, uye isina kusimba toni toni. Ngatitorei zvakanyanya kuti chii chinotungamira kuunganidzwa kwemafuta akakomberedza chiuno uye maitiro ekuabvisa.

 

Yakakwira muzana yemafuta epasi

Chikonzero chikuru chedumbu rakakura chikamu chakakura chemafuta emuviri. Kuderedza huwandu hwemafuta epasi, ayo anonyanya kukonzerwa nekudya kwakadzikama mukarori kushomeka, kunobatsira kugadzirisa dambudziko.

Chikafu chako chinofanira kusangana nematanho anotevera:

  1. Yakakwana 15-20% koriori kushomeka;
  2. Nyaradzo yakaenzana yeBJU: 30/25/45 kana 30/30/40 (ona kuti zvaunoda zvepuroteni, mafuta, makabhohaidhiretsi zvakafukidzwa);
  3. Yakaringana huwandu hwemvura;
  4. Yakakwana fiber.

Nekudaro, kudya kunogona kubatsira iwe kubvisa iwo mapaundi ekuwedzera kubva mumuviri wako wese, kwete chete dumbu rako. Maitiro akabatanidzwa anodiwa mudumbu (calorizer). Kukanganiswa kweCalorie uye BJU chiyero ndiyo hwaro. Pasina izvi, chero kuyedza kudzikisa saizi yechiuno kunotongerwa kutadza.

Mahomoni eHormone

Mamwe mahormone anogona kuve nemhosva yekuiswa kwemafuta munzvimbo yechiuno. Kunyanya, cortisol inoshungurudza mahormone. Kana iwe uchigara mukugara uchinetseka, iwe uri kunge uchigadzira yakawandisa cortisol. Iyo hormone inomutsa lipoprotein lipase, iyo enzyme iyo inokonzeresa mafuta maseru kuchengeta mafuta mukati mawo. Abdominal fat inonyanya kuona visceral uye iri kumba kune glucocorticoid receptors. Kunyanya kunetseka muhupenyu hwako, iyo inowedzera cortisol uye dumbu mafuta. Muviri unoramba kugoverana nemafuta aya uye chete kana mamiriro epfungwa akajairwa.

 

Anopikisana necortisol is testosterone - inokanganisa lipoprotein lipase, asi kana paine kushushikana kwakanyanya muhupenyu, uye testosterone yakawandisa, saka haigone kupindira kuisa mafuta. Kana iwe uri murume ane dumbu rakakura, iwe unofanirwa kusimbisa kudya kwako, dzidza kudzora kushushikana, uye uone endocrinologist kuti uone ako testosterone mazinga. 

Mumuviri wechikadzi, anopikisa cortisol isrogen. Naizvozvo, mumadzimai mazhinji, mafuta anoiswa kunyanya pazvidya. Mune vakadzi vane yakaderera estrogen mazinga, mafuta anoparadzirwa mumuviri wese nekusimbiswa pachiuno. Kana estrogen level ichiderera, ipapo dumbu rinokura. Naizvozvo, iyo nhamba inowanzo kutora chimiro che "apuro" mushure memakore makumi matatu uye nekutanga kwekuguma kuenda kumwedzi. Vazhinji vasikana vadiki vanounza pachavo kuhormone kukanganiswa neakaderera-koriori chikafu. Ivo vanogona kutarisana nedambudziko redumbu rakakura kare. Kana iwe uine dumbu rinoputika uye kusagadzikana kwekuenda kumwedzi, iwe unofanirwa kuona endocrinologist kuti utarise yako ezvepamoyo mahormone.

Saizvozvo, vese varume kana vakadzi vanofanirwa kudzora kushushikana, dzidza kuzorora uye zvakakwana kupindura kumatambudziko kuti ubvise mafuta edumbu.

 

Alpha uye beta zvinogamuchirwa zvemukati

Iyo alpha uye beta receptors yemafuta maseru anowanikwa muzvikamu zvakasiyana mumuviri. Iko kune nhete yakatetepa yemafuta, kune akawanda beta receptors, uye uko kune akawanda mafuta, kune alpha. Alpha receptors inononoka kupisa mafuta, nepo beta receptors, nekupesana, ichikurumidzisa. Semuenzaniso, iwe watotadza kurasikirwa nehuremu hwakawanda, asi mafuta anoramba ari munzvimbo dzine dambudziko, chikonzero cheizvi chiri pano. Chiyero cheAlpha uye beta receptors chakagadzira shanduko - haigone kuchinjwa, asi zvinokwanisika kuwedzera chiitiko chebeta receptors uye nekudzora basa reAlpha.

Kutsanya kwakakwira-kwakasimba nguva yekudzidzira kunobatsira. Iyi inogona kuve HIIT pane yemuchina we cardio kana muviri uremu hwenguva yekurovedza muviri. Iko kurovedza kunofanirwa kunge kuri mukati memaminitsi makumi maviri, apo masekondi makumi matatu ndiyo nguva yechikamu chakasimba, uye masekondi makumi matanhatu ndiyo nguva yechikamu chekuzorora chinoshanda. Semuenzaniso, iwe unoshandura 20 masekondi uchimhanya uye masekondi makumi matanhatu uchimhanya kana masekondi makumi matatu uchisvetuka jack nemasekondi makumi matanhatu achimhanya munzvimbo. Pane zvikamu 30-60 zvakadaro.

 

Mimwe mitambo yekuwedzera uremu, ine chinhu chimwe chete kana zvinopfuura: caffeine kana guarana, girini tii mushoma, berberine kana yohimbine, iyo inokanganisa metabolism yealpha uye beta receptors, ichapa maitiro akanaka nenzira iyi. Asi yezvirwere zvemoyo nemidziyo yeropa, zvinowedzerwa zvine caffeine uye HIIT zvinopesana. Iwe unofanirwa kubvunza chiremba wako usati watanga chero maitiro ekurovedza muviri.

Ziva kuti nzira yacho inokodzera vanhu vatete. Kana iwe uine huwandu hwakawanda hwemafuta, saka tanga kuideredza uchishandisa nzira dzechinyakare, uye kana kusaenzana kwehomoni - igadzirise neye endocrinologist.

 

Core mhasuru toni

Basa remhasuru yepakati ndere kupa kugadzikana kumusana, chiuno, uye pelvis. Aya ndiwo marunda, oblique uye anotenderera musumbu mhasuru, gluteal mhasuru, chidya mhasuru. Iyo yakadzidziswa musimboti inodzivirira akawanda matambudziko emusana, inovandudza mamiriro, uye inobatsira kutsigira dumbu. Iwo akapusa epakati ekurovedza muviri ipuranga, parutivi puranga, gluteal zambuko. Izvo hazvidi chero chakakosha michina.

Kuti kudzikise kutenderera kwechiuno, kudzidzisa mhasuru dzakapindirana neyekuzora muviri kunobatsira.

 

Kudzidzira muviri

  1. Tora mweya wakadzika kuburikidza nemhino dzako.
  2. Exhale kuburikidza nemuromo wako. Sezvaunobuda, edza kubvisa mweya wese mumapapu ako.
  3. Dhonza mudumbu rako zvakanyanya sezvinobvira kuitira kuti iratidzike kunge iri pasi pemumbabvu.
  4. Bata chinzvimbo ichi kwemasekondi 10-20 (sekureba sezvaunogona).
  5. Inhale, uchizorodza mhasuru, uye dzokorora chiitwa 6-10 dzimwe nguva.

Maitiro ekutsvaira ari munzira dzakawanda akafanana nemuviri wekudzidzira maitiro. Iko kurovedza kunosimbisa dumbu uye kunoderedza chiuno (calorizator). Iwe unogona kuita bharupu wakamira, ugere, wakarara nemusana, wakamira pamakumbo mana. Chinzvimbo icho iwe chaunokwanisa kuyamwa mudumbu rako zvakakwana ndicho chakanyanya kukodzera iwe.

Kuteerana neese mamiriro acho kuchakubatsira iwe kuwana chimiro uye kubvisa dumbu mafuta.

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