Mmene mafuta amawotchera ndi chimodzi mwa zinthu zofunika kwambiri kuti mutaya thupi. Olemba thupi amayesa kumvetsa njira za maphunziro ndi kugawa kwa mafuta - chifukwa ngati simuchotsa mafuta, minofu yokongola ya minofu sichidzawoneka. Komabe, kudziwa za njira zofunikira izi sizongokhala katswiri wa masewera, koma kwa aliyense amene akufuna kulemera.
Mafuta oyaka m'thupi
Kuwotcha mafuta onyozeka ndi njira yovuta kwambiri. Chowonadi ndi chakuti mafuta amtengo ndi thupi losasinthasintha la thupi, limene amalisunga kuti aligwiritse ntchito ndi kupulumuka ngati ali ndi njala. Izi zikutanthauza kuti, mafuta ali ndi mtundu wapadera wa magetsi omwe angagwiritsidwe ntchito ngati n'kofunikira.
Mu thupi muli mitundu iwiri ya mafuta - subcutaneous ndi mkati, kapena visceral. Aliyense wa iwo ali ndi chiwerengero chake chokhala ndi lipolysis - ndondomeko ya cleavage. Mankhwala osokoneza bongo ndi insulini-ozindikira, omwe ndi oyenera. Koma mafuta amkati amatha kusweka mosavuta, pamene thupi limakhala ndi malamu komanso limatulutsa adrenaline.
Mitundu iwiri ya mafuta imayanjanirana: pamene thupi liri m'mavuto (kuchepa kwa zakudya kapena kuwonjezeka kwa thupi), mafuta amkati amatha kusokoneza, koma mofulumira, amakhala olimba. Kuonjezera apo, thupi limachepetsa - kotero thupi limayesera kutambasula mphamvu yopezekapo kwa nthawi yaitali.
Ndi chifukwa cha kuyanjana kwa mitundu iwiri ya mafuta yomwe mafuta a m'deralo sangatheke: thupi "limasankha" zomwe zimachokera kuti zimasule malo oyambirira - ndipo izi zidzakhala mafuta mkati. Choncho, mukhoza kulemera thupi pokhapokha, osati mu gawo limodzi.
Thupi limaphatikiza mafuta pochitika kuti mphamvu ndi chakudya zimabwera kuposa zomwe zimagwiritsidwa ntchito pa ntchito zofunika. Poyambitsa ndondomeko yoyaka mafuta, muyenera kuchepetsa kuchuluka kwa mphamvu zomwe zimabwera kuchokera ku chakudya kapena kuwonjezeranso kumwa (mwazimene muyenera kuchita panthawi yomweyo).
Mmene mafuta amawotchera amayamba kokha ngati chamoyo sichilandira mphamvu yoyenera ndi chakudya. Ichi ndi chifukwa chakuti lipolysis - njira yogawaniza mafuta - ndi nkhani yovuta kwambiri komanso yovuta kwambiri, choncho zamoyo zimayesera kuzigwiritsa ntchito pazifukwa zovuta kwambiri.
Popeza kuti mafuta ambiri amawotchera mitochondria omwe ali m'misungo, mitsempha yotchedwa muscular system ndiyo imodzi mwa zinthu zofunika kwambiri kuti mafuta adziwe bwino. Ndicho chifukwa chake, pofuna kutayika kwa mafuta mofulumira kwambiri, munthu sayenera kuiwala za kuphunzitsa mphamvu.
Kodi n'chiyani chimalimbikitsa kutentha kwa mafuta?
Pofuna kutentha mafuta, nkofunika kuti thupi lipeze ma calories ochepa kusiyana ndi momwe amachitira. Njirayi ikhoza kulamulidwa kuchokera kumbali ziwiri: kuchepetsa kugwiritsira ntchito zakudya zopatsa mphamvu, ndi kuwonjezera mphamvu zowonjezera mphamvu. Kuchita izi kumatanthauza:
- Lingani mlingo wanu wa kalori yogwiritsidwa ntchito mothandizidwa ndi owerengera ambiri omwe angapezeke pa intaneti, ndi kudya ma calories mazana atatu mpaka asanu;
- gwiritsani ntchito mafuta opaka mafuta (masukulu akuluakulu - sitepe, sprinting, etc.). Kuthamanga kwa mafuta oyaka ayenera kukhala pafupifupi 70% mwazitali kwa zaka zanu;
- gwiritsani ntchito katundu - monga momwe tafotokozera pamwambapa, kupezeka kwa minofu yotukuka kumapangitsa kufulumira kwa kugawidwa kwa minofu ya adipose.
Miyeso yotereyi imatha kuchoka mwamsanga ndi maulendo akuluakulu. Kufulumizitsa kutentha kwa mafuta kungathenso kupyolera mwa mapuloteni zakudya ndikuphatikizidwa mu zakudya za zakudya zomwe zimachepetsa mphamvu ya shuga.