Kuzigama imitsi itagabanije mugihe ugabanya ibiro ntabwo buri gihe byoroshye. Nubwo bimeze bityo, ni ngombwa cyane kubuzima bwiza no kumererwa neza, ndetse no gufasha imbaraga zawe zo kugabanya ibiro.
Imitsi yinanutse ishyigikira imbaraga zawe, urwego rwingufu, kugenda, umutima nubuzima bwa metabolike. Bifitanye isano no kuramba kandi bifite uruhare runini kurwego utwika karori.
Ikibazo nuko umwanya munini, iyo abantu batsinze intego zabo zo kugabanya ibiro, bahita batakaza imitsi. Michal Mor, umwe mu bashinze, umuyobozi wa siyanse akaba n’umuyobozi w’ibicuruzwa muri Lumen, isosiyete ikorera mu mujyi wa Tel Aviv igamije kugeza ibicuruzwa by’ubuzima bwa metabolike ku baturage muri rusange, agira ati: “iyo tugabanutse ibiro, dukunda gutakaza ingirangingo z'imitsi, bivuze ko twe ikibabaje ni uko utwika karori nke. ”
Ibi birashobora kugabanya umuvuduko wawe wibanze kandi bikagorana cyane kugabanya ibiro.
1. Gumana icyuho cya caloric gito.
Hamwe na deforitike ya caloric itera kugabanya ibiro hamwe nibisagutse bitera imitsi kwiyongera, uburyo bushimishije nibyiza "kwisubiraho," cyangwa kugabanya ibinure byumubiri mugihe byongera imitsi itananirwa.
Kurugero, mu bushakashatsi bumwe bw’umubyibuho ukabije wa 2016, iyo abantu bagabanije cyane karori mu byumweru 12, batakaje 8.8% byimitsi yabo yose. Iyo abantu bagabanije kubitekerezaho, babuze 1,3% gusa yimitsi.
Mugihe gito cya deforite ya caloric, imitsi ntigabanuka uko ugabanutse ibiro - kandi niko bishoboka cyane ko ushobora kubaka imitsi, nkuko bisobanurwa na Jim White, inzobere mu bijyanye n’imirire, ukora imyitozo ngororamubiri akaba na nyiri sitidiyo ya Jim White Fitness & Nutrition muri Virginia . Ubushakashatsi bwibanze bwerekana ko abantu bakora siporo bashobora kubaka imitsi myinshi iyo bagumanye icyuho gito cya caloric.
Umuzungu avuga ko intego yawe igomba kuba ugutakaza ibiro 1 kugeza kuri 2 buri cyumweru. Mugihe buri muntu azakenera kugabanya karori kandi / cyangwa kongera ibikorwa bye muburyo butandukanye kugirango agabanye ibiro kuriki gipimo, kugabanya intungamubiri za karori 500 kuri karori kumunsi ni ahantu heza ho gutangirira - mugihe cyiminsi irindwi, izo karori 500 zongeraho gushika ku 3.500 cyangwa ikiro 1. Kugirango uronke imitsi myinshi, gabanya na karori nkeya.
2. Ihangane.
Kwihangana birashobora kuba inama igoye ya bose, ariko ni ngombwa kuzirikana. Ibyo ni ukubera ko, mugihe ushobora kubona ko wungutse byinshi kugirango utangire, mubisanzwe bizatinda mugihe.
Umushakashatsi Brad Schoenfeld, impuguke zemewe n’inzobere mu bijyanye n’imyororokere akaba n'umwarimu wungirije w’ubumenyi ngororamubiri muri kaminuza ya Lehman i Bronx, muri New York, agira ati: “Biragenda bigorana kongera imitsi mu gihe utakaza amavuta uko ugenda urushaho gutozwa no kurushaho kunanuka.
Nuburyo umubiri wumuntu ukora: Uko ibinure byinshi ugomba gutakaza, biroroshye gutakaza ibiro 5 byamavuta. (Ibi ni ukuri cyane mugihe ukomeje icyuho gito cya caloric.)
Uko imitsi myinshi ugomba kunguka, biroroshye kubona ibiro 5 byimitsi. Mugihe wegereye intego yawe, tegereza kubona izindi mpinduka zifatika mubyibinure byawe n'imitsi. Wibuke kudacika intege.
3. Kurya garama 25-wongeyeho proteine inshuro enye kumunsi.
“Twese twumvise cliché, 'abs ikorerwa mu gikoni.' Ni ukuri cyane. "
Gukurikiza gahunda ihamye yimirire ikungahaye kuri poroteyine yuzuye (inkoko na turkiya amabere, amafi, tofu na tempeh ni urugero rwiza) mugihe ukora imyitozo ikwiye irashobora gufasha gukomeza imitsi.
Ibyo biterwa nuko imitsi yawe ikoresha proteine urya kugirango ikure cyangwa ikomeye. Spano avuga ko iyo ugabanije karori, imitsi y'umubiri wawe irashobora kutumva proteine urya.
Niyo mpamvu, mu bushakashatsi bumwe bwasohotse mu kinyamakuru cyo muri Amerika cyitwa Clinical Nutrition, igihe imyitozo ngororamubiri yakurikizaga indyo ya calorie nkeya yari ifite proteyine mu byumweru bine, batakaje ibiro 10.56 by'amavuta mu gihe bungutse ibiro 2,64 by'imitsi itananirwa. Hagati aho, abakurikiranye indyo yuzuye ya karori ingana, ariko proteine nkeya, batakaje ibiro 7.7 by'amavuta gusa kandi bunguka ibiro bitarenze kimwe cya kane cy'imitsi.
Spano agira ati: "Byongeye kandi, iyi poroteyine ifata igomba gutondekwa neza umunsi wose." Ibi bituma imitsi yawe igaburirwa numuyoboro uhoraho wubaka.
Mubyukuri, isuzuma ryo mu mwaka wa 2018 mu kinyamakuru cy’umuryango mpuzamahanga w’imirire y’imikino ryanzuye ko kugira ngo imikurire ikure neza, abantu bagomba kurya garama 0.2 na 0.25 za poroteyine kuri pound y’ibiro by’umubiri inshuro enye ku munsi.
Ku muntu ufite ibiro 180, bingana n'amafunguro ane ya garama 33 kugeza 45 za poroteyine. Ubundi bushakashatsi bwerekana garama 25 kugeza kuri 35 za poroteyine kuri buri funguro kubantu benshi bakuze - kandi birenze gato kubarya ibikomoka ku bimera n’ibikomoka ku bimera.
4. Tekereza kugerageza kwiyiriza ubusa rimwe na rimwe.
Mor arasaba kwiyiriza ubusa rimwe na rimwe nk'ingamba zagaragaye zifasha abantu kubungabunga no kongera imitsi mu gihe batakaza ibiro. Avuga ko kwiyiriza ubusa rimwe na rimwe bishobora gufasha gushyigikira igipimo cya metabolike no guhindagurika. Guhinduranya kwa metabolike bivuze ko umubiri wawe ushoboye guhinduka neza hagati yo gutwika karbasi n'ibinure nka lisansi.
Agira ati: "Ibi bifitanye isano no kubaka imitsi no kugabanya ibiro kuko niba ushoboye gutwika karbone neza mugihe cy'imyitozo ngororamubiri, urashobora kugabanya ibiro neza kuko uzaba utwitse mububiko bwamavuta".
Avuga ko guhuza imyitozo y’ibiro hamwe no kwiyiriza ubusa rimwe na rimwe bishobora gufasha gutangiza icyo gikorwa. Agira ati: “Guhuza imyitozo y'imbaraga no kwiyiriza ubusa rimwe na rimwe ni inzira nziza yo gutwika mu bubiko bwa karbone bwasigaye ijoro ryose kandi bikongerera amahirwe yo kubyuka amavuta yaka mu gitondo.”
5. Kora imyitozo yingufu byibuze inshuro eshatu mucyumweru.
White agira ati: "Ugomba gushyiramo byibura iminsi ibiri yo gutoza ibiro mu cyumweru kugirango ukomeze imitsi ihari kandi inshuro eshatu cyangwa zirenga mu cyumweru kugirango wubake imitsi." Kandi mu ishuri rimwe rya Harvard ry’ubuzima rusange ry’abantu 10.500 bakuze, abashakashatsi basanze imyitozo yimbaraga itubaka imitsi gusa - ifasha no kugabanya ibinure byo munda.
Imyitozo ngororamubiri ikora neza, kubwo gutakaza ibinure no kongera imitsi, iruzuzanya - bivuze ko ikora amatsinda menshi icyarimwe. Ingero zirimo guswera, gukanda mu gatuza n'imirongo.
Wibande ku gukora izi ngendo zibanze mubikorwa byawe bya buri cyumweru, hanyuma urashobora gutangira gutekereza kubyongera imyitozo ngororamubiri ikwiye.
6. Koresha ikaride kugirango ukire.
Cardio ntabwo aribwo buryo bwiza bwo kubaka (cyangwa kubungabunga) imitsi mugihe uri mukibura cya caloric. Ariko, nigikoresho gikomeye cyagufasha gukira imyitozo-yimbaraga-imyitozo kugirango, amaherezo, ukomeze kandi wubake imitsi myinshi ishoboka.
Cardio ifite ubukana buke nko kugenda, kwiruka no gusiganwa ku magare cyangwa koga byoroheje byongera umuvuduko w'amaraso mu mubiri kugira ngo ogisijeni n'izindi ntungamubiri bigere ku ngirangingo z'imitsi yawe, nk'uko bisobanurwa na Dean Somerset, inzobere mu bijyanye na kinesiologiya ya Alberta.
Roe arasaba kongeramo iminota 35 kugeza 45 ya kardio inshuro nke mucyumweru. Komera kumyitozo ngororamubiri nkeya, hamwe nimbaraga zawe wumva bitagoye kurenza 7 kurwego kuva 1 kugeza 10.
Arashishikariza kandi "kunywa byibuze litiro y'amazi kumunsi" kugirango ashyigikire imbaraga zawe zo gutakaza amavuta no kongera imitsi. Nyamara, Ishuri Rikuru ry’Ubumenyi, Ubwubatsi n’Ubuvuzi rivuga ko gufata amazi ahagije ya buri munsi ari ibikombe 15.5 buri munsi ku bagabo n’ibikombe 11.5 buri munsi ku bagore.
7. Hindura imiterere ya gahunda y'imyitozo.
Muganga James Suchy, umuganga w’ubuvuzi bwa siporo n’ikigo cya Hoag Orthopedic Institute mu majyepfo ya Kaliforuniya, agira ati: "uburyo gahunda y'imyitozo itunganijwe irashobora kugira ingaruka ku byavuye mu mahugurwa yawe," bivuze ko uramutse uhinduye umubare w’amaseti, usubiramo cyangwa u ingano yuburuhukiro hagati yabo, ibyo bishobora guhindura ubwoko bwinyungu zumubiri uzabona.
Kurugero, kugirango wongere ubunini bwimitsi nibisobanuro, Suchy avuga ko ugomba "kuzamura uburemere ntarengwa ushobora guterura kubisubiramo 6 kugeza 12 byahujwe nigihe cyo kuruhuka cyiminota 1 kugeza kuri 2 hagati yisegonda. Iyi ni ahantu heza hinjira abo bashya mu guterura ibiremereye kandi bizakomeza gutanga imbaraga n’inyungu zo kwihangana. ”
Ibinyuranye, niba ushaka kongera imbaraga zimitsi, Suchy irasaba kuzamura uburemere ntarengwa ushobora guterura kubisubiramo 1 kugeza kuri 6 hamwe nigihe cyo kuruhuka cyiminota 2 kugeza kuri 3 hagati yisegonda. Yatanze umuburo agira ati: "Ibi bisaba ubunararibonye mu guterura ibiremereye kugirango wirinde gukomeretsa tekiniki mbi." Ni byiza rero gukorana n'umutoza cyangwa umutoza mugihe utangiye ubu bwoko bw'amahugurwa.
Niba intego yawe ari ukongera kwihanganira imitsi, "uzamura uburemere ntarengwa ushobora guterura inshuro 12 kugeza kuri 20, uhujwe nigihe cyo kuruhuka cyamasegonda 30 kugeza kuri 90 hagati yamaseti", Suchy. Ati: “Ibi birashobora kugirira akamaro umuntu udashaka kongera imitsi cyangwa ubunini.”
8. Kora HIIT witonze.
Nukwiyongera kwanyuma muri gahunda yawe yo gukora imyitozo, gerageza imyitozo yo hagati yimbaraga nyinshi nko gusubiramo inshuro nyinshi kuri podiyumu, elliptike cyangwa igare.
White avuga ko iyi myitozo ishobora gufasha gutwika karori no kugabanya amavuta yumubiri mugihe ukomeje kubaka imitsi. Ariko, urakorerwa neza kubikoresha mugihe kimwe, nka rimwe cyangwa kabiri mubyumweru. Imbaraga zamahugurwa zigomba kuba intego yawe yo gukora imyitozo, kandi kurenza urugero kuri kardio yimbaraga nyinshi birashobora kurenza imitsi - bigatuma bidashoboka gukura.
Kora HIIT muminsi idakurikiranye nigihe wumva uruhutse neza.
9. Kuruhuka bihagije no gukira.
Suchy agira ati: "Kubaka imitsi muri siporo bitangirana no gushyira imbaraga zihagije ku mitsi y'imitsi mugihe cy'imyitozo." Ariko urashobora kurenza urugero. Ati: "Kugira imitsi no gutakaza ibinure bibeho, gukira bihagije nabyo ni ngombwa."
Ibi bivuze ko “gusinzira, gusinzira cyane buri joro ari ngombwa.” Ku bantu bakuze basanzwe, amasaha 7 kugeza kuri 9 agomba kuba intego, "hamwe no guhitamo kugera ku rwego rwo hejuru niba ukora imyitozo ku buryo buhoraho", Suchy.
Ntabwo buri gihe byoroshye, nubwo. Ati: “Guhangayikishwa cyane ku kazi no mu buzima bwawe bwite birashobora kugira ingaruka mbi ku gukira kwawe no ku bushobozi bwo kugaruka ku myitozo yawe itaha.” Ariko, Suchy yongeraho ko “ibikorwa bigabanya imihangayiko nko guhumeka cyane cyangwa gutekereza cyane byagaragaye ko bifasha.”
Umurongo wo hasi
Nibyo, urashobora kongera imitsi mugihe ugabanya ibiro. Wibande kuri lisansi no gutoza imitsi yawe mugihe ugabanye icyuho cya caloric. Kora impinduka zirambye ushobora gukomera mugihe kirekire - gutakaza ibinure no kongera imitsi bifata igihe.
Roe yongeyeho ati: "sinshobora guhangayikishwa bihagije ko aricyo turya." Ati: “Kalori yasesaguwe ku isukari nyinshi, ibiryo bitunganijwe, amata n'inzoga ni inzira yizewe yo kuburizamo intego zawe zo kudashyira imitsi no kwikuramo.”
Igihe cyo kohereza: Gicurasi-13-2022