Masuru neMafuta Zvinobata Sei Kurema?
Zvemukati
- Mhedziso
- Mafuta vs. mhasuru
- Masuru uye mafuta muzana mumuviri
- BMI uye mhasuru
- Matipi ekuwedzera mhasuru
- Matipi ekudzora uremu
- Kutora
Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.
Mhedziso
Iwe unogona kunge wakanzwa kuti mhasuru inorema kupfuura mafuta. Zvisinei, maererano nesainzi, paundi yemhasuru nepondo yemafuta inorema zvakafanana. Musiyano uripo pakati pezviviri kuwanda.
Zvinhu zviviri zvinorema zvakafanana zvinogona kunge zvakasiyana zvakanyanya muhukuru. Pondo yemaswimashi ichaenda kunotora yakawanda nzvimbo kupfuura paundi yesimbi.
Izvi zvakafananawo nemafuta uye mhasuru. Pondo remafuta rakakura, rakapfava, uye rakaenzana nehukuru hwechibereko chidiki. Pondo yemhasuru yakaoma, yakaoma, uye inenge saizi yetangerine.
Mafuta vs. mhasuru
Haasi mapaundi ese akagadzirwa akaenzana. Muchokwadi, huremu hwemuviri wako hwese hachisi chiratidzo chakajeka chekuti iwe unotaridzika sei kana njodzi dzipi dzehutano dzaungatarisana nadzo.
Vanhu vaviri vakasiyana vanoyera chiyero chakaenzana vanogona kutaridzika zvakasiyana zvakanyanya kana mumwe aine huwandu hwakawanda hwemafuta uye mumwe wacho aine huwandu hwepamusoro hwetsandanyama.
Mamwe mapaundi makumi maviri emafuta anogona kukupa kutaridzika, kutaridza toni shoma. Asi mamwe mapaundi makumi maviri emhasuru anotaridzika akasimba uye akavezwa.
Tsvina inoshandawo zvakasiyana pane mafuta. Mafuta anobatsira kuisa muviri uye musungo mukupisa kwemuviri. Tsvina inowedzera metabolism yako. Izvi zvinoreva kuti paunowedzera mhasuru, macalorie aunopisa kana uchinge wazorora.
Masuru uye mafuta muzana mumuviri
vakaona kuti vanhu vane yakakwira muzana yemafuta emuviri vane yakanyanya kuwanda kufa huwandu, zvisinei nehuremu hwavo kana muviri mashoma index (BMI).
Mafuta anowedzera mukana wako wekuvandudza mamiriro akadai se:
- neBP
- chirwere cheshuga
- chirwere chemoyo
Izvi zvinoreva kuti kunyangwe vanhu vane huremu hwakaderera hwemuviri asi hurombo husina tsandanyama-kusvika-kumafuta vari panjodzi yakakwira yemamiriro ane hukama nehusimbe.
Kuchengeta muviri wako mafuta muzana wakaderera ndeyekudzivirira mamiriro ane hukama nehukobvu.
Izvi hazvireve kuti iwe unofanirwa kuvaka yakawandisa mhasuru. Nepo mhasuru isingambove isina hutano uye iwe usingakwanise kuva neakawanda kwazvo, zvakanaka kuti utsvage zvinangwa zvine musoro.
Izvo zvinokurudzirwa muviri mafuta muzana zvinosiyana zvishoma. Aya anotevera kurudziro, neruremekedzo rweVanderbilt University, akavakirwa pachikadzi uye zera uye anouya kubva kuAmerican College yeMitambo Mishonga nhungamiro:
| Zera | Mukadzi (% mafuta emuviri) | Murume (% mafuta emuviri) |
|---|---|---|
| 20-29 | 16%–24% | 7%–17% |
| 30-39 | 17%–25% | 12%–21% |
| 40-49 | 19%–28% | 14%–23% |
| 50-59 | 22%–31% | 16%–24% |
| 60+ | 22%–33% | 17%–25% |
Izvi zvinogona kuwedzera kuiswa muzvikamu zvinoonekwa pakati pevatambi nevanhu vakagwinya, pakati nepakati kana vane kufutisa.
| Kupatsanura | Mukadzi (% mafuta emuviri) | Murume (% mafuta emuviri) |
|---|---|---|
| Vatambi | 14%–20% | 6%–13% |
| Kukwana vanhu | 21%–24% | 14%–17% |
| Avhareji vanhu | 25%–31% | 18%–24% |
| Vanhu vane kufutisa | 32% uye zvichikwira | 25% uye zvichikwira |
Kuyedza muviri wako mafuta kuumbwa kwakati omei.
Mamwe magyms uye mahofisi emachiremba anopa michina yekuongorora yepamusoro-soro inoshandisa bioelectric impedance (BIA) kuona masero emafuta. Kune zvekare zviyero zvitsva zvemumba zvinoshandisa tekinoroji kufungidzira mafuta emuviri muzana.
Aya maturusi ekuyera anogona dzimwe nguva kuve asinganzwisisike. Kunze kwezvinhu, senge imvura yakawanda sei yawanga uchinwa, zvinogona kukanganisa mhedzisiro inounzwa nemidziyo iyi.
Unogona kuwana nekutenga kubva pasarudzo dzakasiyana siyana dzezviyero izvi online.
BMI uye mhasuru
Tsvina yemhasuru haina hukama neBMI yako. Kurema uye kukwirira kwako ndizvo zvinoratidza BMI yako, kwete kuumbwa kwemuviri wako. , zvakadaro, iyo BMI inoenderana zvine mwero nemafuta emuviri zviyero.
Zvakare, iyo BMI yakanyatsoita fungidziro yezvakasiyana zvechirwere mhedzisiro - senge chirwere cheshuga uye hosha - seyakanyanya nhanho nhanho dzekuumbwa kwemuviri.
Matipi ekuwedzera mhasuru
Kana iwe uchida kuvaka imwe yakaonda mhasuru kana kuwanda zvishoma, edza aya matipi:
- Dzidzira simba rekudzidzira kurovedza muviri mazuva matatu kusvika mana pavhiki.
- Kumba, tora mukana wemuviri wako wega uremu nemapushups, pullups, uye squats.
- Sanganisa kudzidziswa kwesimba mune yako cardio basa neakakwira-kwakasimba nguva yekudzidzira (HIIT) maitiro.
- Usatya kuzvimanikidza nehuremu hunowedzera hunowedzera.
- Funga kuita musangano neako wega mudzidzisi uyo anogona kukuratidza maitiro ekusimudza zvakachengeteka uye zvinobudirira.
- Funga nezve zviitiko zvekuvaraidza zvinokubatsira iwe kuvaka mhasuru, sekukwira, iyo yoga, kana kuchovha bhasikoro.
- Idya yakakura protein protein yekudyisa mhasuru yako kukura. Kana iwe uri kuyedza kuwanda, wedzera yako yemazuva ese macalorie inodya nemapuroteni akaonda sehuku nehove.
Matipi ekudzora uremu
Kurera huremu kunopfuura kungovaka mhasuru. Heano mamwe matipi ekukubatsira iwe kurasikirwa uremu:
- Idya kudya kwakaringana kuzere nezvikafu zvinovaka muviri. Kuderedza uremu hakusi kwekucheka macalorie chete. Izvo zvakare zvekudya macalorie akakodzera. Wedzera kudya kwako kwemichero, miriwo, uye mapuroteni akasendama kuti akubatsire kuti unzwe kuzara kwenguva yakareba. Deredza kana bvisa macalorie asina chinhu sekofi ine shuga kana zvinwiwa zvinotapira uye zvakanyanya kugadzirwa zvekudya zvekudya senge machipisi.
- Dzivisa kusadzora. Kuti uderedze huremu, iwe unoda kutema macalorie. Asi kana iwe ukacheka akawandisa macalorie, muviri wako unogona kupinda mune yenzara modhi. Izvi zvinogona kudzora metabolism yako uye nekukanganisa yako uremu zvinangwa.
- Kutaura nezvezvinangwa, isa zvinokwanisika. Kunze kwekunge chiremba wako akurudzira zvakasiyana, tarisa kurasikirwa kwete anopfuura imwe kana maviri pondo pavhiki.
- Rovedza muviri zuva nezuva. Kuita maekisesaizi hakufanirwe kugara kuchisanganisira yakanyanyisa ziya ziya chikamu. Buruka bhazi vaviri vanomira mangwanani kuti vawedzere mune mamwe matanho kana kutora masitepisi. Kana iwe uchiona terevhizheni husiku, edza kusimudza zviyero panguva dzekutengesa panzvimbo yekumhanyisa-mberi zvakapfuura kana kubata tudyo.
- Dzivisa chiyero. Dzimwe nguva kugara pachiyero kunogona kubatsira kuti urambe uri munzira. Izvi zvinodaro nekuti hauzoone iwo mazuva apo huremu hwemvura hunowedzera huchiita sekunge wawedzera uremu. Pane kudaro, tarisa pane izvo zvipfeko zvako zvinokwana. Ko bhurugwa rako harinyanyi kukomberedza muchiuno nezvidya?
- Shanda nenyanzvi yezvokudya. Kana wanga uchidya hutano uye uchirovedza muviri asi usiri kurasikirwa nehuremu, funga kushanda neyehutano. Ivo vanogona kubatsira tweak yako yekudya uye zvikamu zvehukuru, izvo zvinogona kubatsira kukanda-kutanga yako uremu kurasikirwa.
- Shandura iyo kumusoro. Kana iwe uchigara uchidya zvinhu zvakafanana uye uchiita zvakafanana kurovedza muviri, funga kuzvichinja. Izvo zvinogona kukubatsira iwe kuti udzivise uremu hwenzvimbo dzemapani uye kukuchengetedza iwe kubva kuneta.
- Taura nachiremba. Kana iwe uine hanya nehuremu hwako, funga kutaura nachiremba wako. Ivo vanogona kukubatsira iwe kumisikidza zvinangwa chaizvo uye kugadzira chirongwa chekudzora uremu.
Kutora
Kana iwe uine yakavimbika maitiro ekurovedza muviri uye tsika dzakanaka dzekudya, usanetseka zvakanyanya nezve chiyero.
Kana iwe uchangobva kukwidza mutambo wako uye uchinetseka kuti hausi kurasikirwa uremu nekukasira zvakakwana, edza chakasiyana unit chekuyera.
Kana bhurugwa rako rikanzwa rakasununguka muchiuno uye maT-shirts ako achinzwa akasungwa kumativi eruoko, saka ungangove uri kurasikirwa nemafuta emuviri uye kuvaka mhasuru.
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