Ayyukan Jiki Suna ƙona Kalori kaɗan fiye da yadda kuke tsammani, in ji Sabon Bincike

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Hikima ta al'ada (da smartwatch ɗinku) yana ba da shawarar cewa yin aiki zai taimaka muku ƙona ƙarin adadin kuzari. Amma sabon bincike ya nuna ba daidai banecewa mai sauki.

Binciken da aka buga a Biology na yanzu ya gano cewa, idan kuna motsa jiki, jikinku na iya ƙona ƙananan adadin kuzari yayin sauran rana fiye da yadda ake tsammani - musamman, kusan kashi 28 ƙasa.

Kuna buƙatar ƙarin cikakkun bayanai? Gaskiya.

Don wannan binciken, masu bincike sun binciki bayanai daga tsofaffi 1,754, suna kallon musamman adadin kuzari da suka ƙone a kan asali (aka kashe kuɗin kuzarin basal ɗin su ko ƙima mai ƙima, wanda, shine adadin adadin kuzari da jikin ku ke buƙata don yin aiki kawai) da adadin kuzari da yawa sun ƙone gaba ɗaya a rana. Daga nan masu binciken suka cire adadin kuzarinsu na asali daga adadin kuzari da aka ƙone, kuma sun gano adadin adadin kuzari da mutane suka ƙone daga motsa jiki da aiki gaba ɗaya (kamar tafiya, aiki, da sauransu). An kwatanta wannan adadi da adadin adadin kuzarin da mutane suke a ka'ida yakamata ya ƙone (bisa ga ka'idodin da aka yarda da su don ƙididdige adadin kuzari) dangane da kashe kuzarin su na basal da kuma ayyukan da motsa jiki da suka yi a wannan rana. (Mai dangantaka: Abin da kuke Bukatar Ku fahimta Game da Motsa Jiki da Calorie-Burn)

Yayin da kowane mutum na metabolism da ikon ƙona calories ya ɗan bambanta, masu binciken sun gano cewa, gabaɗaya, kusan kashi 72 cikin ɗari na adadin kuzarin da mutane ke ƙonewa daga motsa jiki da ayyukan gama gari a zahiri an fassara su zuwa ƙarin adadin kuzari da suka ƙone a ranar. Ba wai ayyukansu ba "ba su ƙidaya" ba, amma, jikinsu a zahiri "an biya" don ƙara yawan ƙoƙarin motsa jiki ta hanyar rage yawan kuɗin da suke kashewa lokacin da ba sa aiki, saboda haka suna ƙone calories kaɗan a hutawa. (FYI, aƙalla mintuna 30 na matsakaiciyar motsa jiki kowace rana ana ba da shawarar ga matsakaitan manya, a cewar Mayo Clinic.)

Misali, bari mu ce kashe kuzarin ku na basal shine kusan adadin kuzari 1,400 / rana, kuna ƙone kusan adadin kuzari 300 akan gudu na mintuna 30, kuma kuna ƙona ƙarin adadin kuzari 700 waɗanda ke yin wasu ayyuka daban-daban na rana, kamar dafa abinci, tsaftacewa, tafiya. , da aiki. Dangane da sakamakon masu binciken, kodayake, a zahiri, yakamata ku ƙona adadin kuzari 2,400 na rana, wataƙila kuna ƙona calories 1,728 kawai - kashi 72 na jimlar da aka kiyasta.

Me yasa wannan na iya faruwa, kodayake? Ya bayyana wannan na iya zama bargaren ilhami na physiological daga zamaninmu na farko - kuma duk da sunan adana makamashi ne. "Mai yiwuwa, irin wannan diyyar da ta dace da kakanninmu saboda ta rage buƙatun kuzarin abinci don haka ta rage lokacin da ake buƙata don cin abinci, abubuwan da fa'idodin su na iya haɗawa da rage haɗarin kamuwa da cuta," in ji masu binciken. Kuma ba abu ne kawai a cikin mutane ba. "Mutane da dabbobi duka na iya mayar da martani ga mafi yawan makamashin da ake kashewa kan ayyuka na dogon lokaci ta hanyar rage makamashin da ake kashewa kan wasu matakai," sun rubuta.

Masu binciken sun kuma gano cewa tsarin jikin mutum (rabon kitsen jiki zuwa nama mara kitse) shima ya taka rawa. A cikin mutanen da ke da yawan kitse na jiki, jikinsu yana iya "rama" don adana makamashi da ƙona ƙarancin adadin kuzari a ƙarshen rana idan aka kwatanta da waɗanda ke da ƙananan kitse na jiki - a wasu lokuta, har zuwa kashi 50 cikin ɗari. Masu binciken sun lura cewa ba a san abin da ke haifar da tasiri ba: Ko dai mutane sukan yi kiba saboda jikinsu ya fi "masu ba da makamashi" ko Jikinsu ya zama mafi “masu kashe kuzari” saboda suna da yawan kitsen jiki.

Duk wannan ishara a fili> yana da yawa da za ku iya ɗauka idan kuna ƙoƙarin rage nauyi ko ƙidaya adadin kuzari da kuka ƙone saboda wani dalili (kamar horar da gasa ko tsere), amma akwai wasu muhimman abubuwa da ya kamata ku kiyaye. Ɗaya shine cewa har yanzu kuna ƙone calories lokacin da kuke aiki - kuma tabbas fiye da idan kun kasance marasa aiki duk rana, in ji Albert Matheny, R.D., wanda ya kafa SoHo Strength Lab, Promix Nutrition, da ARENA. Kodayake yana iya zama daidai gwargwado kamar yadda aka nuna akan nunin takalmin ku, har yanzu kuna kan gaba dangane da inganta lafiyar ku, musamman idan kun haɗa ayyukan ku na yau da kullun tare da ingantaccen abinci.

"Babu wani daga cikin wannan da zai hana gaskiyar cewa motsa jiki a ciki da kanta, ba tare da la'akari da girman jiki ba, yana rage duk abin da ke haifar da mutuwar zuciya da cututtuka da cututtuka," in ji Jim Pivarnik, Ph.D., farfesa na kinesiology a Jami'ar Jihar Michigan. A takaice dai, motsa jiki na iya taimakawa rage haɗarin ku na mummunan yanayin kiwon lafiya kamar cututtukan zuciya, nau'in ciwon sukari na 2, da wasu nau'ikan cutar kansa. Ba tare da ambaton shi ba zai iya taimakawa ƙarfafa ƙasusuwan ku da tsokoki (wanda ke taimakawa hana rauni), rage haɗarin ɓacin rai, da ƙara haɗarin cewa za ku daɗe. (Mai alaƙa: Mafi Girman Amfanin Hankali da Jiki na Yin Aiki)

Tabbas, yana da ma'ana cewa kuna son haɓaka abin da kuke samu daga ayyukan motsa jiki. Idan ƙona kalori da asarar nauyi shine burin ku, yana da kyau ku mai da hankali kan atisayen da ke amfani da ƙungiyoyin tsoka, in ji Matheny. "Duk lokacin da zaku iya tallafawa nauyin jikin ku, ba zama akan injin ba, kuma samun haɗin gwiwa da yawa yana da kyau," in ji shi. Ba a ma maganar ba, tsoka yana ƙona ƙarin adadin kuzari a hutawa fiye da mai, don haka ta hanyar gina tsoka, kuna saita jikin ku don ƙona ƙarin adadin kuzari koda ba ku yin komai (ko da yake ba a san yadda hakan zai iya yin hulɗa da wannan abin biyan diyya na kuzari ba). ).

Musamman, Matheny yana ba da shawarar yin ayyukan motsa jiki na HIIT, waɗanda suke da inganci sosai idan fitarwar kalori shine burin ku, in ji shi. Ayyukan motsa jiki na HIIT na iya haifar da wani abu da ake kira "sakamako mai zafi" ko wuce haddi na iskar oxygen bayan motsa jiki (EPOC), wanda ya ce jikinka yana ci gaba da ƙona calories bayan motsa jiki mai tsanani (kamar HIIT) yayin da yake ƙoƙarin komawa zuwa asali. (Har ila yau, ba a san yadda wannan tasirin zai iya yin hulɗa tare da abin da masu bincike suka lura a cikin wannan binciken ba tun da ba su yi la'akari da yadda ayyuka daban-daban suka canza sakamakon sakamakon makamashi ba.)

Motsa jiki kuma yana iya yin tasiri kai tsaye akan burin ku na asarar nauyi, in ji Audra Wilson, MS, R.D., wani likitan cin abinci na bariatric a Cibiyar Kiwon Lafiyar Jiki da Tiyata a Asibitin Delnor. "Yana iya haɓaka yanayin ku, wanda a wasu lokuta yana iya zama taimako ga mutanen da suke son cin abinci don jimre wa yanayi na damuwa ko motsin rai," in ji ta. "Yana iya inganta ingancin barci, wanda ke nufin ba za ku iya samun karin abinci ba don ƙoƙarin haɓaka matakan kuzarinku."

Wilson kuma ya jaddada mahimmancin yin "canjin salon rayuwa gabaɗaya" don cin koshin lafiya da motsa jiki akai -akai don asarar nauyi - kuma, mafi mahimmanci, lafiyar gaba ɗaya. "Wadannan abubuwa biyu suna tafiya tare," in ji ta.

Yayin da zaku iya ƙona kalori kaɗan kaɗan a ƙarshen motsa jiki fiye da yadda kuke zato, kasancewa mai aiki na dogon lokaci yana alfahari da mafi kyawun lada-don hankalin ku da jikin ku.

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