KURASIKIRWA NEHUREMU VS KURASIKIRWA KWEMAFUTA: NDEUPI HUTANO KUNEWE?

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Kumba Hutano Kudya kwehutano Kudya Fitness oi-Amritha K Na Amritha K. musi waMay 8, 2020| Yakaongororwa Na Chandra Gopalan

Kana iwe uchifunga kurasikirwa uremu uye kurasikirwa nemafuta zvinoreva zvakafanana, iwe unofanirwa kuziva kuti pane musiyano mukuru pakati pezviviri. Kungoti nekuda kwekushayikwa kwekunzwisisa nezve mutsauko uripo pakati pevaviri, vanhu vazhinji vari kutadza kuzadzisa zvinangwa zvavo kana zvasvika pakuwana muviri wakakwana maererano navo.

Kurema kwako kunosanganisira kuwanda kwemapfupa ako, mhasuru, nhengo pamwe nemvura inogutisa muviri wako. Saka kuonda kunosanganisira kurasikirwa nehuremu hwezvinhu zvese izvi. Kurasikirwa kwemafuta, kune rumwe rutivi, zvinoreva kudurura mafuta akachengetwa mumuviri wako ^[1] .

Chokwadi Nezve Muviri Kurema uye Kurema Kurema

Kurasikirwa nehuremu hazvireve kuti kunoita kuti munhu ave akagwinya kana ane hutano. Hutano hwemunhu zvinoenderana nemafuta emuviri wake. Kurema kwemuviri kunonyanya kuve nekuwanda kwemvura inochengeterwa muviri wedu, uye nekudaro, makabhohaidhiretsi anokwanisa kusunga nemukati memvura yemuviri uye zvinokonzeresa kurema. Nekudaro, kushandisa yakaderera mazinga e carbs kunogona kubatsira mukurema uremu ^[piri] .

Dzimwe nguva uremu hunogona kutungamira mukurasikirwa nemhasuru iyo inozodzikisira huwandu hwemuviri uye hunokonzeresa kuwana huremu panzvimbo ^[3] . Izvo zvakakosha kwazvo kune vanhu vakafutisa kuti vashande kunze nguva dzose kuti vadurure huremu uye vawane chimiro. Ivo vanofanirwa kutarisa zvakanyanya pakurasikirwa kwemafuta uye voita maekisesaizi akakodzera asingafanire kuvakanganisa zvakashata.

Ndeipi Nzira Yakakodzera Yekurasa Mafuta?

Kiyi yekuzadzisa chinangwa chako zvinobudirira ndeyokusanganisira kurovedza muviri pamwe nemasimba ekurovedza muviri muhutongi hwako ^[4] .

Kana iwe ukaita cardio kurovedza uri wega pakurasikirwa nehuremu, zvinozoguma nekurasikirwa nemhasuru, uye inoguma ichikanganisa muviri zvakashata nekupedza simba remuviri uye hutano hwemuviri. Inoderedzawo mwero wemuviri wemuviri wako uye inoderedza mhasuru yako.

Kune rimwe divi, kana iwe uchida kurasikirwa nemafuta asingadiwe kubva mumuviri wako, unofanirwa kusanganisira kurema kudzidzisa pamwe necardio uye kurara kwakaringana, izvo zvinogona kubatsira mukuwedzera simba remuviri wako ^[5] . Muchinyorwa chazvino, tichatarisa nzira dzine hutano dzinogona kubatsira mukurasikirwa kwemafuta.

Kudurura Kurema Nzira Yakarurama

Usarasikirwe nehuremu nekuda kwekushaya mvura : Kurema kwako kunodzora kana iwe uchiramba uine dehydrate, asi izvi hazvisi chaizvo zvekudzikisa huremu mafuta aunofanirwa kunge uchipisa achiri muviri wako. Kurasikirwa nehuremu nekuda kwekushaya mvura mvura haisi iyo zvachose nzira yekudzora huremu. Nyama mumuviri wako inozopera nekuda kwekushaikwa kwehunyoro ^[6] .
Pisa mafuta nekuwana mhasuru: Nzira yakanakisa yekurasikirwa nemafuta kubva mumuviri wako ndeyekudzidziswa kwesimba. Simba kudzidziswa kunobatsira iwe kuwana mhasuru uye rubatsiro mukudonhedza huremu panguva imwe chete. Kungoita maekisesaizi e cardio hakuna kukwana, kana ukarega kuita cardio unozodzosera huwandu hwawakarasa.
Iva neutano nekurasikirwa nemafuta : Nzira yakanakisa yekubvisa mafuta mumuviri wako ndeyokusimudza uremu. Kuti ugare wakachengeteka uye uzadzise chinangwa chako chekudzikira uremu uye kuvaka mhasuru zvinobudirira iwe unofanirwa kuwana mudzidzisi kuti akutungamire iwe mukuita iyo yekudzidzira simba nenzira kwayo pasina kukuvara ^[7] .
Kudya kwakakodzera ndiyo kiyi yemhasuru Kudya kwakaringana kunosanganisira huwandu hwakaringana hwe macalorie uye zvinovaka muviri kwakakosha kwazvo kwauri kana iwe uri kuyedza kudzivirira kurasikirwa kwemhasuru. Idya zvinoenderana nedanho rekuita pamwe nekukura kwemuviri wako ^[8] . Sanganisira mhando dzese dzemichero uye maveji, nyemba, tsanga dzese, tubers, dairy & nyama mukudya kwako.

Kuva Mutete kana Kuva Mutano

Chandra Gopalan, akasimbiswa marathon uye Ultra-marathon mumhanyi uye nyanzvi dzezvehutano anowedzera maonero ake pamusiyano uripo pakati pekuonda uye kuva mutano.

Kutarisa kuonda kunze hazvireve kuti hausi kuchengeta mafuta mukati - Isu takaona yakawanda nhengo dzinotaridzika dzakatetepa asi dzine mafuta muzana dzakanyanya kukwirira. Vakadzi ava vane njodzi pahutano seyakakora munhu.
Kuonda hausi tikiti rekudya chero chaunoda kwete kuita maekisesaizi - Vanhu vatete vanogona kuwana chirwere chemwoyo uye chirwere cheshuga sevamwe vedu kana vakasabata mishonga yavo nemazvo.
Kuremerwa hazvireve hazvo kuti hauna kukodzera - Kukodzera zvinoreva kuva nekutsungirira uye kusimba. Zvinoreva kuve nehutano hwekuita kushingirira kurovedza muviri uye kuinakidzwa. Kunyanya kurema kunogona kureva kuwanda kwemhasuru uye kwete kugara uchiwedzera mafuta mumuviri.
Kunyanya kuonda kunogona kungova nengozi sekuremerwa zvakanyanya - Kuonda zvakanyanya kunofambidzana nenjodzi dzakadai senge tsandanyama tsandanyama, kushomeka kwekudzivirira muviri, kupererwa neropa, osteoporosis, kurasikirwa nevhudzi, uye nguva dzisina kujairika.

Pane Yekupedzisira Chiziviso ...

Kuedza kudzikisa huremu hwako pane kurasikirwa nemafuta kunogona kuve nemhedzisiro yakaipa pamuviri wako. Kudya kudya kwenjodzi uye kudya kwakashata hakuzokubatsire kuwana muviri wakagwinya, asi pachinzvimbo, kunoderedza mashandiro ako epanyama, simba uye kugwinya uye nzira yekukwegura kusati kwasvika pamwe nekuderera kwemazinga ekudzivirira muviri. ^[9] .

Nokusanganisa kudya kwakaringana uye kurovedza muviri, mumwe anogona kusimudzira kurasikirwa kwemafuta kune hutano kunogona kubatsira mukuvandudza kugwinya, simba uye kuita kwemuviri ^[10] . Izvo zvinobatsirawo mukuvandudza hutachiona hwako uye nekudaro kudzivirira kutanga kwezvirwere zvakasiyana siyana.

Wona Chinyorwa Mareferenzi

[1]Allison, D. B., Zannolli, R., Faith, M. S., Heo, M., Pietrobelli, A., Vanltallie, T. B., ... & Heymsfield, S. B. (1999). Kurera huremu kunowedzera uye kurasikirwa kwemafuta kunodzora zvese-zvinokonzeresa kufa kwehuwandu: mhedzisiro kubva kuzvidzidzo zviviri zvakazvimirira zveboka. Runyorwa rwepasi rese rekuneta, 23 (6), 603.
[piri]Turcato, E., Zamboni, M., De Pergola, G., Armellini, F., Zivelonghi, A., Bergamo ‐ Andreis, I. A., ... & Bosello, O. (1997). Hukama pakati pehuremu, kugoverwa kwemafuta emuviri uye mahormone ebonde mune pre- uye postmenopausal vakafutisa vakadzi. Zvinyorwa zvekurapa kwemukati, 241 (5), 363-372.
[3]Hjorth, M. F., Blædel, T., Bendtsen, L. Q., Lorenzen, J. K., Holm, J. B., Kiilerich, P., ... & Astrup, A. (2019). Prevotella-to-Bacteroides ratio inofungidzira huremu hwemuviri uye kurasikirwa kwemafuta pakubudirira pane makumi maviri neshanu dhayeti inosiyana mukuumbwa kwemacronutrient uye fiber yekudya: Mhedzisiro kubva kuongororo yepashure-hoc. International Zvinyorwa zveKufutisa, 43 (1), 149.
[4]McDowell, K., Petrie, M. C., Raihan, NA, & Logue, J. (2018). Mhedzisiro yekuda kurasikirwa uremu muvarwere vane kufutisa uye kukundikana kwemoyo: yakarongeka ongororo. Kuwedzeredza kuongororwa, 19 (9), 1189-1204.
[5]Quist, J. S., Rosenkilde, M., Petersen, M. B., Gram, A. S., Sjödin, A., & Stallknecht, B. (2018). Mhedzisiro yekushandira kuenda uye yekuzorora-nguva yekurovedza muviri pakurasikirwa kwemafuta muvakadzi nevarume vane huremu hwakawanda uye kufutisa. International Zvinyorwa zveKufutisa, 42 (3), 469.
[6]Robert, C. (2019). Kurasikirwa nehuremu Kudya Matipi 2 Mafuta Ekurasikirwa Kudya Kudya. pdf.
[7]Kays, J. K., Shahda, S., Stanley, M., Bell, T. M., O'Neill, B. H., Kohli, M. D., ... & Zimmers, T. A. (2018). Matatu cachexia phenotypes uye kukanganisa kwemafuta - kurasikirwa chete pakupona muFOLFIRINOX kurapa kwekenza yepancreatic. Zvinyorwa zve cachexia, sarcopenia uye mhasuru, 9 (4), 673-684.
[8]McDowell, K., Petrie, M. C., Raihan, NA, & Logue, J. (2018). Mhedzisiro yekuda kurasikirwa uremu muvarwere vane kufutisa uye kukundikana kwemoyo: yakarongeka ongororo. Kuwedzeredza kuongororwa, 19 (9), 1189-1204.
[9]Lee, P. C., Ganguly, S., & Goh, S. Y. (2018). Kurera huremu kwakabatana ne sodium ‐ glucose cotransporter ‐ 2 inhibition: ongororo yeuchapupu uye hwaro hwenzira. Kuwedzeredza kuongororwa, 19 (12), 1630-1641.
[10]Katan, M.B, Berns, M. A., Glatz, J. F., Knuiman, J. T., Nobels, A., & De Vries, J. H. (1988). Kubatana kwekuteerera kwemunhu kune cholesterol yezvokudya uye kumafuta akazara muvanhu. Zvinyorwa zvekutsvagisa kwemuromo, 29 (7), 883-892.