Muhimman Abubuwa 4 Na Rage Nauyi

Wadatacce

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A fuskarsa, asarar nauyi yana da sauƙi: Muddin kuna ƙona adadin kuzari fiye da yadda kuke ci, yakamata ku zubar da fam. Amma kusan duk wanda ya yi ƙoƙari ya dawo da kugu zai iya nuna makonni ko watanni lokacin da ba ya aiki haka. Anan akwai mahimman ƙididdiga huɗu don taimaka muku cimma burin asarar nauyi.

Ƙididdigar kalori na yau da kullun

Da zarar kun san Rate Metabolic Rate [zai danganta zuwa: Sarrafa Nauyin ku: Calories In vs. Calories Out], kuna buƙatar yin lissafin aikin motsa jiki don tantance adadin adadin kuzari da kuke kashewa kowace rana. Anan, ma'auni shine hanya mafi dacewa don auna konewar kalori. Haɗa RMR ɗin ku ta hanyar abubuwan da suka dace:

Idan kana zaune (kananan ko babu aiki) - RMR x 1.2

Idan kuna ɗan aiki - RMR x 1.375

Idan kuna aiki matsakaici (matsakaicin motsa jiki / wasanni sau 3-5 a mako) Bayani: RMR X 1.55

Idan kuna aiki sosai - RMR x 1.725

Lambar da kuke samu tana wakiltar mafi ƙarancin adadin kuzari da kuke buƙatar ci kowace rana don kula da nauyin ku na yanzu. Masu bincike sun yi imanin cewa dole ne ku ƙone kusan adadin kuzari 3,500 don rasa fam na mai, don haka don rasa kilo 1 a mako, ƙimar asarar nauyi, kuna buƙatar cin abinci ko motsa jiki zuwa ga ƙarancin kalori 500 kowace rana. .

Matsakaicin bugun zuciya

Matsakaicin bugun zuciya shine ma'auni na ikon jikin ku don amfani da iskar oxygen, kuma yana daidai da adadin lokutan da zuciyar ku zata buga a cikin minti daya idan kuna gudu da sauri kamar yadda zaku iya. Yayin da mafi madaidaicin gwaje-gwajen da ake yi a cikin dakin gwaje-gwaje, hanya mafi dacewa wajen tantance wannan lamba ta ƙunshi lissafin da masu bincike suka kirkira a Jami'ar Colorado a Boulder.

Don samun ra'ayin matsakaicin bugun zuciyar ku, masu binciken sun ba da shawarar dabarun da ke gaba: 208 - 0.7 x shekaru = yawan bugun zuciya. Misali, mace mai shekara 35 za ta sami matsakaicin bugun zuciya na 183.5. Dubi Ƙimar Zuciya ta Target (a ƙasa) don hanyoyin amfani da wannan adadi don ƙayyade madaidaicin ƙarfin motsa jiki don asarar nauyi.

Maƙasudin bugun zuciya

Ɗaya daga cikin tatsuniyoyi masu tsayi game da motsa jiki don rasa nauyi shine ƙananan motsa jiki - yin aiki a kasa da kashi 55 na matsakaicin adadin zuciyar ku - shine hanya mafi kyau don ƙona kitse. Yayin da jikin ku ke ƙonewa mafi girma kashi na adadin kuzari daga mai lokacin da zuciyar ku ta ragu, yawan adadin adadin kuzari da kuke kashewa yayin motsa jiki shine abin ƙidayawa. A zahiri, wasu masana kimiyya sun yi imanin motsa jiki da ƙarfi yana ƙona ƙarin adadin kuzari duka a kan abin hawa da kashewa. Nazarin a mujallar Metabolism-Clinical da Gwaji yana ba da shawarar ƙona bayan motsa jiki ya ninka har sau uku (har zuwa 101? Awanni 2!) Ga waɗanda ke aiki da kashi 75 na iyakar bugun zuciyarsu fiye da waɗanda ke bakin tekun kashi 50 cikin ɗari.

Idan kai mai farawa ne, yi nufin tsakanin 50-70 bisa dari na mafi girman bugun zuciyar ka (kawai ninka max max heart rate by 0.5 and 0.7). Mai saka idanu na bugun zuciya tare da madaurin kirji, farashi tsakanin $ 80- $ 120, shine hanya mafi kyau don fadawa idan kuna cikin burin ku. Amma ƙwaƙƙwaran bugun zuciya akan injunan motsa jiki da yawa shine kyakkyawan madadin. Suna aiki mafi kyau idan hannayenku sun ɗan ɗanɗano da gumi (ruwa yana taimakawa wajen gudanar da siginar lantarki daga zuciyar ku), hannayenku suna da ɗan ƙaramin ƙarfi kuma kamawarku tana da haske.

Ya kamata ƙwararrun masu motsa jiki masu ci gaba su harba aƙalla kashi 70 na yawan bugun zuciyar su, amma kar su wuce kashi 92 cikin ɗari. A wannan lokacin, yawancin mu na ƙetare ƙofar mu ta iska, a cewar wani binciken kwanan nan da masu bincike a Jami'ar Birmingham, Ingila. Kusan dukkanin ƙona calories ɗinku sun fito ne daga carbohydrates da aka adana. Bayan kamar awa guda a wannan saurin (gwargwadon adadin carbs ɗin da kuke adanawa), tsokar ku za ta ƙare da mai, yana sa ku ji rauni da kan-kai-gogaggen 'yan wasa suna kira "buga bango."

Yawan kitse na jiki

Ba tare da motsa jiki ba, da zarar kun buge ranar haihuwar ku na 25th za ku fara rasa ƙwayar tsoka da kuma maye gurbin shi da mai a cikin adadin har zuwa kashi 3 a kowace shekara. Da shekara 60, macen da ba ta da aikin yi za ta iya yin awo daidai da yadda ta yi tana shekara 20, amma tana da kitsen jiki sau biyu. Kitsen jiki da ya wuce kima, musamman a wurare irin su ciki, ana ƙara gane shi a matsayin muhimmiyar haɗari ga masu kisa kamar cututtukan zuciya da ciwon sukari.

Wannan shine dalilin da ya sa yanzu masana ke ba da shawarar cewa mata su rage nauyin jiki a matsayin ma'aunin dacewa kuma su kalli tsarin jikin a matsayin mafi kyawun ma'aunin lafiyar su. Hanya mafi inganci kuma madaidaiciya don auna kitsen jiki shine gwajin caliper mai lanƙwasa fata. Wannan na iya zama daidai da kashi 96 daidai idan ana amfani da matsakaicin gwaji uku kuma ƙwararren masani ne yayi shi. Ana ba da gwajin a mafi yawan wuraren motsa jiki. Koyaya, sakamakon mutane masu launi na iya karkatar da ƙarin kashi 1-3 saboda dabarun da aka fi amfani da su a kulab ɗin kiwon lafiya an samo su ne daga binciken da aka yi da farko akan batutuwan fari.

Don ingantaccen dacewa, karatu a ciki Likitan da Magungunan Wasanni yana nuna madaidaicin adadin kitse na jiki tsakanin 16 da 25. Kasa da kashi 12 na iya zama haɗari ga lafiyar ku, yayin da fiye da kashi 32 cikin ɗari yana sanya ku cikin haɗarin kamuwa da cuta da ɗan gajeren rayuwa.

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