Mafuta Anoenda Kupi Paunoderedza uremu?

Zvemukati

• Kurasikirwa kwemafuta kunoshanda sei
• Kudya uye kurovedza muviri ndizvo zvakakosha
• Inoenda kupi?
• Byproducts ekurasikirwa kwemafuta
• Unotanga kupi kurasikirwa nemafuta?
• Sei zvakanyanya kuomesa kubvisa huremu?
• Nguva yekurasikirwa kwemafuta
• Chinokosha

Zvichipa kuti kufutisa ndechimwe chezvinhu zvikuru zvehutano zveveruzhinji pasirese, vanhu vazhinji vari kutsvaga kurasikirwa nemafuta.

Zvakadaro, kukanganiswa kwakawanda kuripo kwakatenderedza maitiro ekurasikirwa kwemafuta.

Ichi chinyorwa chinoongorora zvinoitika kumafuta kana uchinge waonda.

Kurasikirwa kwemafuta kunoshanda sei

Yakawandisa simba rinopedzwa - kazhinji macalorie kubva kumafuta kana carbs - inochengetwa mumafuta maseru muchimiro che triglycerides. Aya ndiwo mabatiro anoita muviri wako simba rezvinodiwa mune ramangwana. Nekufamba kwenguva, iri simba rakawandisa rinoguma nekuwedzera kwemafuta kunogona kukanganisa chimiro chemuviri wako uye hutano.

Kuti usimudzire uremu, unofanirwa kushandisa mashoma macalorie pane aunotsva. Izvi zvinonzi koriori kushomeka (,).

Kunyangwe ichisiyana kubva pamunhu kuenda kumunhu, kushomeka kwemazuva ese mazana mashanu-macalorie inzvimbo yakanaka yekutanga kuona kurasikirwa kwemafuta kunooneka ().

Nekuchengetedza kushomeka kwekoriori kusingagumi, mafuta anosunungurwa kubva kumafuta maseru uye kuendeswa kumagetsi-anogadzira michina yemasero mumuviri wako anonzi mitochondria. Pano, mafuta akaputsika kuburikidza neakateedzana maitiro ekugadzira simba.

Kana kushomeka kwekoriori kukaenderera, mafuta anochengeterwa kubva mumuviri wako acharamba achishandiswa sesimba, zvichikonzera kudzikiswa kwemafuta emuviri.

Nekufamba kwenguva, kushomeka kwekoriori kusingagumi kunosunungura mafuta kubva kumasero emafuta, mushure maizvozvo inoshandurwa kuita simba rekupa muviri wako mafuta. Sezvo kuita uku kuchiri kuenderera, zvitoro zvemafuta emuviri zvinoderedzwa, zvichitungamira kushanduko mukuumbwa kwemuviri.

Kudya uye kurovedza muviri ndizvo zvakakosha

Ivo vaviri vanokurudzira ekurasikirwa kwemafuta kudya uye kurovedza muviri.

Kukwana kwakaringana kwekoriori kunokonzera kuti mafuta aburitswe kubva mumasero emafuta uye ashandiswe sesimba.

Kurovedza muviri kunowedzera chiito ichi nekuwedzera kuyerera kweropa kusvika kumhasuru nemafuta maseru, kuburitsa mafuta kuti ashandiswe simba mumaseru emhasuru nekukurumidza uye kuwedzera kwesimba kwesimba ().

Kukurudzira kurasikirwa uremu, iyo American College yeMitambo Mushonga inokurudzira hushoma hwemaminetsi zana nemakumi mashanu nemakumi mashanu ezviyero zvine simba pavhiki, zvakaenzana maminetsi makumi matatu-50 ekurovedza muviri mazuva mashanu pasvondo ().

Kuti ubatsirwe zvakanyanya, chiitwa ichi chinofanirwa kuve musanganiswa wekudzivirira kudzidzira kuchengetedza kana kuwedzera mhasuru uye kurovedza muviri kuti uwedzere koriori kupisa ().

Kwakajairika kuramba kudzidzira kurovedza muviri kunosanganisira kusimudza zviyereso, kurovera muviri, uye mabhendi ekudzivirira, nepo mienzaniso yekurovedza muviri kuri kumhanya, kuchovha bhasikoro, kana kushandisa muchina we elliptical.

Kana macalorie ekudzivirira uye chikafu-chakakora chikafu chakakomberedzwa neyakafanira kurovedza regimen, kurasikirwa kwemafuta kunowanzoitika, kupesana nekushandisa chikafu kana kurovedza wega ().

Kuti uwane mhedzisiro yakanaka, funga kutsvaga rubatsiro kubva kune akanyoreswa dietitian kune chikafu chekutungamira uye akasimbiswa wega mudzidzisi wekurovedza muviri chirongwa.

Kudya uye kurovedza muviri zvinoshanda sevapi vakuru mukurasikirwa kwemafuta. Kudya kunovaka muviri kunopa kukwana kwakakodzera kwekoriori pamwe chete nekurovedza muviri kwakakwana ndiyo nzira yekuchengetedza kurasikirwa kwemafuta.

Inoenda kupi?

Sezvo maitiro ekurasikirwa kwemafuta achifambira mberi, maseru emafuta anodzikira zvakanyanya muhukuru, zvichikonzera shanduko inooneka mukuumbwa kwemuviri.

Byproducts ekurasikirwa kwemafuta

Kana mafuta emuviri akaputsika kuti awane simba kuburikidza nemaitiro akaomarara mukati memasero ako, maviri makuru zvigadzirwa zvinogadzirwa - carbon dioxide nemvura.

Iyo kabhoni dhayokisaidhi inoburitswa panguva yekufema, uye mvura inoraswa kuburikidza ingave weti, ziya, kana mweya wakaburitswa. Kuraswa kweizvi zvigadzirwa zvinokwidziridzwa zvakanyanya panguva yekurovedza muviri nekuda kwekuwedzera kufema uye kutuka (,).

Unotanga kupi kurasikirwa nemafuta?

Kazhinji, vanhu vanoshuva kudzikira uremu kubva mudumbu, chiuno, zvidya, uye garo.

Nepo kuderedzwa kwemavara, kana kurasikirwa uremu mune imwe nharaunda, kusati kwaratidzwa kuve kunoshanda, vamwe vanhu vanowanzo kudzikira uremu kubva kune dzimwe nzvimbo nekukurumidza kupfuura zvinoita vamwe (,).

Izvo zvakati, magene uye mararamiro zvinhu zvinoita basa rakakosha mukuparadzirwa kwemafuta emuviri (,).

Zvakare, kana iwe uine nhoroondo yekudzikira uremu uye uremu zvakare, mafuta emuviri anogona kugovera zvakasiyana nekuda kweshanduko yemafuta maseru nekufamba kwenguva ().

Sei zvakanyanya kuomesa kubvisa huremu?

Kana iwe uchidya zvinopfuura izvo muviri wako unogona kupisa, maseru emafuta anowedzera mune ese ari maviri saizi uye nhamba ().

Kana iwe uchinge warasikirwa nemafuta, aya mamwe maseru anogona kudzikira muhukuru, asi iwo huwandu hunoramba hwakaenzana zvakafanana. Nekudaro, chikonzero chekutanga shanduko muchimiro chemuviri saizi yakadzikiswa - kwete nhamba - yemafuta maseru ().

Izvi zvakare zvinoreva kuti kana iwe ukarasikirwa nehuremu, maseru emafuta anoramba aripo, uye kana kuedza kusingaitwe kuchengetedza uremu, anogona kukura zviri nyore muhukuru zvakare. Zvimwe zvidzidzo zvinoratidza kuti ichi chingave chimwe chikonzero nei kuchengetedza uremu kwakaomera vanhu vazhinji (,, 16).

Munguva yekuremerwa uremu, maseru emafuta anodzikira muhukuru sezvo zvirimo zvichishandiswa musimba, asi huwandu hwavo hunoramba husina kuchinjika Byproduct yemafuta kurasikirwa inosanganisira carbon dioxide nemvura, izvo zvinoraswa kuburikidza nekufema, kuita weti, uye kudikitira.

Nguva yekurasikirwa kwemafuta

Zvichienderana nehuremu hwakawanda hwaunonamira kurasikirwa nahwo, iyo nguva yekurasikirwa kwemafuta kwako inogona kusiyana zvakanyanya.

Kukurumidza kurasikirwa uremu kwave kuchisanganiswa nezvakawanda zvakashata mhedzisiro, senge kushomeka kwemicronutrient, kutemwa nemusoro, kuneta, kurasikirwa nemhasuru, uye kukanganisa kwekuenda kumwedzi ().

Saka nekudaro, vazhinji vanotsigira kudzikira, zvishoma nezvishoma kwehuremu nekuda kwekutarisira kuti kunoenderera uye kunogona kudzivirira kuremerwa. Nekudaro, ruzivo rwushoma runowanikwa (,,).

Izvo zvakati, kana iwe uine huwandu hwakakura hwemafuta kurasikirwa, nzira inokurumidza inogona kuve yakakodzera, nepo kuita zvishoma nezvishoma kungave kwakakodzera kune avo vane mashoma mafuta ekurasikirwa.

Iyo inotarisirwa mwero wehuremu hwekusiyana unosiyana nemabatiro anehasha chirongwa chekurasikirwa chiri.

Kune avo vane kufutisa kana kufutisa, kurasikirwa kwehuremu hwe5-10% yako ekutanga uremu hwemuviri mukati memwedzi mitanhatu yekutanga kunogona kuve nekugona kwakazara kwehupenyu kupindirana kusanganisira kudya, kurovedza muviri, uye maitiro ehunhu ().

Zvimwe zvinhu zvinokanganisa kuonda, senge murume kana murume, zera, huremo hwekushomeka kwekoriori, uye hutano hwekurara. Zvakare, mimwe mishonga inogona kukanganisa huremu hwako. Nekudaro, zvinokurudzirwa kubvunza wako mupi wezvehutano usati watanga mafuta ekurasikirwa regimen (,,).

Paunenge iwe uchinge wasvika pane wako waunoda uremu hwemuviri, yako calorie yaunodya inogona kugadziridzwa kuti uchengetedze huremu hwako. Ingo rangarira, zvakakosha kuenderera uchirovedza muviri nguva dzose uye uchidya zvine hutano, chikafu chinovaka muviri kudzivirira huremu kuwana zvakare uye kukurudzira hutano hwakazara.

Kurasikirwa kwemafuta nguva dzinosiyana nemunhu. Nepo zvishoma nezvishoma uremu hunogona kukodzera zvakanyanya kune vamwe, avo vane huremu hwakawanda hwekurasikirwa vanogona kubatsirwa kubva nekukurumidza mitengo yehuremu.Zvimwe zvinhu zvinokanganisa kuonda zvinofanirwawo kutarisirwa.

Chinokosha

Kurasikirwa kwemafuta inzira yakaoma kunzwisisa inokonzerwa nezvinhu zvinoverengeka, nedhayeti uye kurovedza muviri kuve maviri eakanyanya.

Iine kukwana kwakaringana kwekoriori uye regimen yakakodzera yekurovedza muviri, maseru emafuta anodzikira nekufamba kwenguva sezvo zvirimo zvinoshandiswa musimba, zvichitungamira mukuvandudzika kwemuviri uye hutano.

Izvo zvakakosha kuti ubvunze wako wehutano mupi usati watanga yako uremu rwendo rwendo rwekudzivirira chero angangove akaipa mhedzisiro mhedzisiro.