Kiyaye yawan ƙwayar tsoka yayin rasa nauyi ba koyaushe bane mai sauƙi. Duk da haka, yana da mahimmanci ga lafiyar jiki da lafiya gaba ɗaya, da kuma taimakawa ƙoƙarin rage nauyi.
Lean tsoka yana tallafawa ƙarfin ku, matakan kuzari, motsi, zuciya da lafiyar rayuwa. Yana da alaƙa da tsawon rayuwa kuma yana da babban tasiri akan ƙimar da kuke ƙone calories.
Matsalar ita ce, mafi yawan lokuta, lokacin da mutane suka yi nasara a burinsu na asarar nauyi, sun tashi rasa tsoka. Michal Mor, co-kafa, shugaban kimiyya da kuma shugaban samfur a Lumen, a Tel Aviv tushen kamfanin da nufin kawo kayayyakin kiwon lafiya na rayuwa ga jama'a, ya ce "lokacin da muka rasa nauyi, mun ayan rasa tsoka kyallen takarda, wanda ke nufin mu. Abin takaici yana ƙone ƙananan adadin kuzari. "
Wannan zai iya rage yawan adadin kuzarin ku na basal kuma ya sa ya fi wuya a rasa nauyi.
1. Rike ƙarancin caloric ɗinku kaɗan.
Tare da ƙarancin caloric yana haifar da asarar nauyi da ragi mai haɓaka tsokar tsoka, matsakaici mai farin ciki shine manufa don "sakewa," ko rage kitsen jiki yayin haɓaka ƙwayar tsoka.
Misali, a cikin binciken Kiba na 2016, lokacin da mutane suka yanke adadin kuzari na tsawon makonni 12, sun rasa kashi 8.8% na tsokar jikinsu. Lokacin da mutane suka yanke ra'ayin mazan jiya, kawai sun rasa 1.3% na tsoka.
Ƙananan ƙarancin caloric ɗin ku, ƙarancin tsoka zai rushe yayin da kuka rasa nauyi - kuma mafi girman yuwuwar ku na iya haɓaka tsoka sosai, in ji Jim White, masanin ilimin abinci mai rijista, likitan ilimin motsa jiki da mai Jim White Fitness & Nutrition Studios a Virginia. . Binciken da aka yi a baya ya nuna cewa mutanen da ke motsa jiki na iya gina tsoka mai mahimmanci idan sun kiyaye ƙarancin caloric kaɗan.
Farar ya ce burin ku ya kamata ku rasa fiye da 1 zuwa 2 fam a mako. Duk da yake kowane mutum zai buƙaci yanke adadin kuzari da / ko ƙara yawan matakan ayyukan su dan kadan daban-daban don rasa nauyi a wannan ƙimar, rage yawan adadin kuzari da adadin kuzari 500 a kowace rana shine wuri mai kyau don farawa - a cikin kwanaki bakwai, waɗannan adadin kuzari 500 sun kara. har zuwa 3,500 ko 1 fam. Don samun karuwar tsoka, yanke ko da ƙarancin adadin kuzari.
2. Yi haƙuri.
Yin haƙuri yana iya zama mafi wahala ga duka, amma yana da mahimmanci a kiyaye. Wannan saboda, yayin da zaku iya lura da kanku kuna samun babban riba don farawa da su, a zahiri za su yi jinkiri cikin lokaci.
"Yana zama da wuya a ci gaba da haɓaka tsoka yayin da kuke rasa mai yayin da kuke samun ƙarin horarwa kuma ku sami kwanciyar hankali," in ji mai bincike Brad Schoenfeld, ƙwararren ƙwararren ƙarfi da kwantar da hankali kuma masanin farfesa na kimiyyar motsa jiki a Kwalejin Lehman a Bronx, New York.
Haka dai yadda jikin mutum yake aiki: Yawan kitsen da za a rasa, zai fi sauƙi a rasa kilo 5 na mai. (Wannan gaskiya ne musamman lokacin kiyaye ƙarancin ƙarancin caloric sosai.)
Yawan tsokar da za ku samu, mafi sauƙin shine samun 5 fam na tsoka. Yayin da kuke kusa da burin ku, yi tsammanin ganin ƙarin canje-canje na dabara a cikin kitsen ku da matakan tsoka. Ka tuna kada ka karaya.
3. Ku ci 25-plus na furotin sau hudu a rana.
"Dukkanmu mun ji cliché, 'Abs ana yin su a cikin kicin.' Gaskiya ne haka," in ji Thomas Roe, Majalisar Amurka kan Motsa jiki ƙwararren mai horar da kai, ɗan wasa juriya, wanda ya kafa TRoe Fitness kuma mai gida Moves Studio a San Antonio, Texas.
Bin tsayayyen tsarin abinci mai gina jiki wanda ke da yawan furotin maras nauyi (kaza da nono turkey, kifi, tofu da tempeh misali ne masu kyau) yayin yin irin motsa jiki na iya taimakawa wajen kula da tsoka.
Wannan saboda tsokoki na amfani da furotin da kuke ci don girma ko ƙarfi. Lokacin yankan adadin kuzari, tsokar jikin ku na iya zama ƙasa da kula da furotin da kuke ci, in ji Spano.
Don haka me ya sa, a cikin binciken daya da aka buga a cikin Jarida ta Amurka na Clinical Nutrition, lokacin da maza masu motsa jiki suka bi abinci mai ƙarancin kalori wanda ke da furotin mai yawa na tsawon makonni huɗu, sun rasa kilo 10.56 na mai yayin samun 2.64 fam na tsoka maras nauyi. A halin yanzu, waɗanda suka bi abinci tare da adadin adadin kuzari, amma ƙarancin furotin, kawai sun rasa kilo 7.7 na mai kuma sun sami ƙasa da fam na tsoka.
"Bugu da ƙari, wannan abincin furotin ya kamata a raba shi a ko'ina cikin yini," in ji Spano. Wannan yana kiyaye tsokar ku tare da tsayayyen rafi na tubalan ginin.
A gaskiya ma, wani bita na 2018 a cikin Journal of the International Society of Sports Nutrition ya kammala cewa don mafi kyawun ci gaban tsoka, mutane ya kamata su cinye tsakanin 0.2 da 0.25 grams na gina jiki a kowace laban nauyin jikin su sau hudu a kowace rana.
Ga mai girma mai nauyin kilo 180, wanda yayi daidai da abinci hudu na furotin 33 zuwa 45. Sauran bincike sun ba da shawarar gram 25 zuwa 35 na furotin a kowane abinci ga yawancin manya - kuma dan kadan ga masu cin ganyayyaki da masu cin ganyayyaki.
4. Yi la'akari da ƙoƙarin yin azumi na lokaci-lokaci.
Mor yana ba da shawarar yin azumi na tsaka-tsaki a matsayin dabarar da aka nuna don taimakawa mutane su adana da samun ƙwayar tsoka yayin rasa nauyi. Yin azumi na lokaci-lokaci zai iya taimakawa wajen tallafawa ƙimar rayuwa da sassaucin ra'ayi, in ji ta. Sassauci na narkewa yana nufin jikinka zai iya canzawa da kyau tsakanin kona duka carbohydrates da mai a matsayin mai.
"Wannan yana da alaƙa da ginin tsoka da asarar nauyi saboda idan kuna iya ƙonewa ta hanyar carbs da kyau yayin motsa jiki, zaku iya rasa nauyi sosai tunda za ku ci gaba da kona ta cikin shagunan mai," in ji ta.
Haɗa horon nauyi tare da azumi na ɗan lokaci zai iya taimakawa wajen kunna wannan tsari, in ji ta. "Haɗa horon ƙarfi tare da yin azumi na ɗan lokaci hanya ce mai kyau don ƙonawa ta wuraren ajiyar carbin da aka rage a cikin dare da ƙara yawan damarku na farkawa mai kona da safe," in ji ta.
5. Yi motsa jiki mai ƙarfi aƙalla sau uku a mako.
"Kuna buƙatar haɗawa aƙalla kwanaki biyu na horo na nauyi a mako don kula da yawan ƙwayar tsoka da kuma sau uku ko fiye a mako don gina tsoka," in ji White. Kuma a wani binciken da aka yi a Makarantar Kiwon Lafiyar Jama'a na Harvard na manya 10,500, masu bincike sun gano cewa horar da ƙarfi ba kawai gina tsoka bane - yana kuma taimakawa rage yawan kitsen ciki.
Ayyukan da suka fi dacewa, don duka asarar mai da ƙwayar tsoka, sune fili - ma'ana suna aiki da ƙungiyoyi masu yawa a lokaci daya. Misalai sun haɗa da squats, bugun ƙirji da layuka.
Mayar da hankali kan sanya waɗannan motsa su zama fifiko na yau da kullun na motsa jiki na mako-mako, sannan za ku iya fara tunanin ƙara madaidaicin motsa jiki na cardio zuwa na yau da kullun.
6. Yi amfani da cardio don farfadowa.
Cardio ba shine hanya mafi inganci don gina (ko kula) tsoka lokacin da kuke cikin rashi caloric ba. Koyaya, babban kayan aiki ne don taimaka muku murmurewa daga ayyukan horarwa na ƙarfin ƙarfi ta yadda, a ƙarshe, ku kula da gina mafi yawan tsoka mai yuwuwa.
Ƙarƙashin ƙarfin zuciya kamar tafiya, gudu da motsa jiki mai laushi ko yin iyo yana ƙara yawan jini ta jiki don samun iskar oxygen da sauran abubuwan gina jiki ga ƙwayoyin tsoka, in ji Dean Somerset, masanin kinesiologist na Alberta.
Roe ya ba da shawarar ƙara minti 35 zuwa 45 na cardio ƴan lokuta a mako. Tsaya ga ƙananan motsa jiki, tare da ƙoƙarin ku ba zai fi wahala ba fiye da 7 akan sikelin daga 1 zuwa 10.
Ya kuma ƙarfafa "shan aƙalla galan na ruwa kowace rana" don tallafawa ƙoƙarinku don asarar mai da samun tsoka. Duk da haka, Cibiyar Nazarin Kimiyya, Injiniya da Magunguna ta ƙasa ta ce isassun ruwan yau da kullun shine kusan kofuna 15.5 ga maza kuma kusan kofuna 11.5 a kowace rana ga mata.
7. Daidaita tsarin shirin motsa jiki.
Dokta James Suchy, likitan likitancin wasanni tare da Cibiyar Hoag Orthopedic a Kudancin California, ya ce "hanyar da aka tsara tsarin motsa jiki na iya tasiri sakamakon horon ku," ma'ana cewa idan kun daidaita adadin saiti, maimaitawa ko adadin hutawa a tsakanin su, wanda zai iya shafar nau'in riba na jiki da za ku gani.
Alal misali, don ƙara girman tsoka da ma'anar, Suchy ya ce ya kamata ku "ɗaga matsakaicin nauyin da za ku iya ɗauka don 6 zuwa 12 maimaitawa tare da lokacin hutawa na 1 zuwa 2 mintuna tsakanin saiti. Wannan wuri ne mai kyau na shigarwa ga waɗanda sababbi don ɗaga nauyi kuma har yanzu za su ba da ƙarfi da ƙarfin juriya.
Sabanin haka, idan kuna neman ƙara ƙarfin tsoka, Suchy yana ba da shawarar ɗaga matsakaicin nauyin da za ku iya ɗauka don maimaitawa 1 zuwa 6 tare da lokacin hutu na mintuna 2 zuwa 3 tsakanin saiti. "Wannan yana buƙatar ƙarin ƙwarewa game da ɗaukar nauyi don guje wa rauni daga fasaha mara kyau," in ji shi, don haka yana da kyau a yi aiki tare da mai horarwa ko koci lokacin da kuka fara irin wannan horo.
Idan burin ku shine ƙara ƙarfin ƙarfin tsoka, "ɗaga matsakaicin nauyin da za ku iya ɗauka don maimaita 12 zuwa 20, tare da lokacin hutu na 30 zuwa 90 seconds tsakanin saiti," in ji Suchy. "Wannan yana iya zama da amfani ga wanda ba ya son ƙara yawan tsoka ko girman."
8. Yi HIIT a hankali.
A matsayin ƙarawa na ƙarshe ga shirin motsa jiki, gwada motsa jiki mai ƙarfi kamar su maimaita gudu a kan maƙarƙashiya, elliptical ko keke.
Wadannan motsa jiki na iya taimakawa wajen ƙona adadin kuzari da rage kitsen jiki yayin da suke gina tsoka, in ji White. Koyaya, an fi amfani da ku ta amfani da su a wani lokaci kawai, kamar sau ɗaya ko sau biyu a mako. Har ila yau horon ƙarfi ya kamata ya kasance mai da hankali kan aikin motsa jiki, da kuma wuce gona da iri akan cardio mai ƙarfi na iya mamaye tsokoki - yana sa su ƙasa da yuwuwar girma.
Yi HIIT a ranakun da ba a jere ba kuma lokacin da kuke jin hutu sosai.
9. Samun isasshen hutawa da farfadowa.
"Gina tsoka a cikin dakin motsa jiki yana farawa tare da sanya isassun damuwa mai ƙalubale akan filayen tsoka yayin motsa jiki," in ji Suchy. Amma zaka iya wuce gona da iri. "Don samun tsoka da asarar mai don faruwa, isassun murmurewa shima yana da mahimmanci."
Wannan yana nufin cewa "samun natsuwa, barci mai zurfi kowane dare yana da mahimmanci." Ga matsakaita babba, sa'o'i 7 zuwa 9 yakamata su zama makasudin, "tare da fifiko zuwa babban ƙarshen idan kuna motsa jiki akai-akai," in ji Suchy.
Wannan ba koyaushe bane mai sauƙi, kodayake. "Maɗaukakin matakan damuwa a wurin aiki da kuma a cikin rayuwar ku na sirri na iya yin tasiri ga farfadowa da ƙarfin ku don dawowa da karfi don motsa jiki na gaba." Amma, Suchy ya kara da cewa "an nuna ayyukan kawar da damuwa kamar numfashi mai zurfi ko tunani don taimakawa."
Kasan layin
Ee, zaku iya samun tsoka yayin rasa nauyi. Mayar da hankali kan haɓakar kuzari da horar da tsokoki yayin da kuke ci gaba da rage ƙarancin caloric ɗin ku. Yi canje-canje masu dorewa waɗanda za ku iya tsayawa tare da dogon lokaci - duka asarar mai da samun tsoka suna ɗaukar lokaci.
Roe ya kara da cewa: "Ba zan iya nanata cewa mu ne abin da muke ci ba. "Kalori da aka ɓata akan sukari mai yawa, abincin da aka sarrafa, kiwo da barasa shine tabbataccen hanyar wuta don kawar da manufofin ku daga sanya yawan tsoka da jin daɗi."
Lokacin aikawa: Mayu-13-2022