Mafura a ea kae ha o theola boima ba 'mele?

Litaba

• Ho lahleheloa ke mafura ho sebetsa joang
• Lijo le boikoetliso ke senotlolo
• E ea kae?
• Lihlahisoa tsa tahlehelo ea mafura
• O lahleheloa ke mafura kae pele?
• Hobaneng ho le thata haholo ho fokotsa boima ba 'mele?
• Nako ea tahlehelo ea mafura
• Ntlha ea bohlokoa

Kaha botenya ke e 'ngoe ea lintho tse ka sehloohong tse amehileng ka bophelo bo botle ba sechaba lefatšeng ka bophara, batho ba bangata ba batla ho lahleheloa ke mafura.

Leha ho le joalo, pherekano e ngata e teng ho potoloha le mokhoa oa ho lahleheloa ke mafura.

Sengoliloeng sena se lekola se etsahalang ka mafura ha o theola boima ba 'mele.

Ho lahleheloa ke mafura ho sebetsa joang

Matla a sebelisoang haholo - hangata likhalori tse tsoang mafura kapa carbs - a bolokoa liseleng tse mafura ka sebopeho sa triglycerides. Ke kamoo 'mele oa hau o bolokang matla bakeng sa litlhoko tsa nako e tlang. Ha nako e ntse e feta, matla ana a feteletseng a baka masalla a mafura a ka amang sebopeho sa 'mele oa hau le bophelo bo botle.

Ho ntšetsa pele ho theola boima ba 'mele, o hloka ho ja likhalori tse fokolang ho feta tseo o li chesang. Sena se bitsoa khaello ea likhalori (,).

Le ha e fapana ho ea ka motho, khaello ea likhalori tse 500 letsatsi le leng le le leng ke sebaka se setle sa ho qala ho bona tahlehelo ea mafura e bonahalang ().

Ka ho boloka khaello ea khalori e tsitsitseng, mafura a lokolloa liseleng tse mafura ebe a isoa mochining o hlahisang matla oa lisele tsa 'mele oa hau o bitsoang mitochondria. Mona, mafura a robehile ka letoto la lits'ebetso ho hlahisa matla.

Haeba khaello ea khalori e ntse e tsoela pele, mabenkele a mafura a tsoang 'meleng oa hau a tla tsoelapele ho sebelisoa e le matla, ho felletseng ka ho fokotsa mafura a' mele.

Ha nako e ntse e ea, khaello ea khalori e lumellanang e lokolla mafura liseleng tse mafura, ka mor'a moo ea fetoloa matla ho fepa 'mele oa hau. Ha ts'ebetso ena e ntse e tsoela pele, mabenkele a mafura a 'mele aa fokotseha, ho lebisang liphetohong sebopehong sa' mele.

Lijo le boikoetliso ke senotlolo

Batsoali ba ka sehloohong ba tahlehelo ea mafura ke lijo le boikoetliso.

Khaello ea khalori e lekaneng e etsa hore mafura a lokolloe liseleng tse mafura ebe a sebelisoa e le matla.

Ho ikoetlisa ho matlafatsa ts'ebetso ena ka ho eketsa phallo ea mali ho lisele tsa mesifa le mafura, ho lokolla mafura hore a sebelisoe bakeng sa matla liseleng tsa mesifa ka sekhahla se potlakileng le ho eketsa tšebeliso ea matla ().

Ho ntšetsa pele ho theola boima ba 'mele, American College of Sports Medicine e khothaletsa bonyane boikoetliso bo matla ba metsotso e 150-250 ka beke, ho lekana metsotso e 30-50 ea boikoetliso matsatsi a 5 ka beke ().

Bakeng sa molemo o moholo, boikoetliso bona e lokela ho ba motsoako oa koetliso ea ho hanyetsa ho boloka kapa ho eketsa boima ba mesifa le boikoetliso ba aerobic ho eketsa khalori e chesang ().

Mesebetsi e tloaelehileng ea koetliso ea ho itoanela e kenyelletsa ho phahamisa litekanyo, boikoetliso ba 'mele, le lihlopha tsa ho hanyetsa, ha mehlala ea boikoetliso ba ho ikoetlisa e ntse e sebetsa, ho palama baesekele kapa ho sebelisa mochini oa elliptical.

Ha thibelo ea likhalori le phepo e nang le phepo e matlafatsang li kopantsoe le mokhoa o nepahetseng oa boikoetliso, tahlehelo ea mafura e na le monyetla oa ho etsahala, ho fapana le ho sebelisa lijo kapa boikoetliso bo le bong ().

Bakeng sa liphetho tse ntle, nahana ka ho batla thuso ho setsebi sa phepo e nepahetseng bakeng sa tataiso ea lijo le mokoetlisi ea netefalitsoeng bakeng sa ho ikoetlisa.

Lijo le boikoetliso ke tsona tse tlatsetsang haholo tahlehelong ea mafura. Lijo tse matlafatsang tse fanang ka khaello e nepahetseng ea likhalori tse kopaneng le boikoetliso bo lekaneng ke phepelo ea tahlehelo ea mafura e tsitsitseng.

E ea kae?

Ha ts'ebetso ea ho lahleheloa ke mafura e ntse e tsoela pele, lisele tse mafura li fokotseha haholo ka boholo, li baka liphetoho tse bonahalang 'meleng.

Lihlahisoa tsa tahlehelo ea mafura

Ha mafura a 'mele a senyeha bakeng sa matla ka lits'ebetso tse rarahaneng ka har'a lisele tsa hau, lihlahisoa tse peli tse kholo lia lokolloa - carbon dioxide le metsi.

Carbon dioxide e ntša moea ha motho a hema, 'me metsi a lahloa ka moroto, mofufutso kapa moea o fehlang. Ho lahloa ha lihlahisoa tsena ho phahamisitsoe haholo nakong ea boikoetliso ka lebaka la ho phefumoloha ho hoholo le ho fufuleloa (,).

O lahleheloa ke mafura kae pele?

Ka tloaelo, batho ba lakatsa ho theola boima ba 'mele ho tloha ka mpeng, thekeng, seropeng le mosikong.

Le ha phokotso ea letheba, kapa ho theola boima ba 'mele sebakeng se itseng, ho sa bonts'oa ho sebetsa, batho ba bang ba tloaetse ho theola boima ba' mele libakeng tse ling kapele ho feta ba bang (,).

Ho boletse joalo, liphatsa tsa lefutso le mokhoa oa bophelo li bapala karolo ea bohlokoa ho tsamaisong ea mafura a 'mele (,).

Ho feta moo, haeba u na le nalane ea ho theola boima ba 'mele le ho khutlisa boima ba' mele, mafura a 'mele a ka aba ka tsela e fapaneng ka lebaka la liphetoho liseleng tse mafura ha nako e ntse e tsamaea ().

Hobaneng ho le thata haholo ho fokotsa boima ba 'mele?

Ha o ja ho feta kamoo 'mele oa hau o ka chesang kateng, lisele tse mafura li eketseha ka boholo le nomoro ().

Ha o lahleheloa ke mafura, lisele tse tšoanang li ka fokotseha ka boholo, leha palo ea tsona e lula e batla e lekana. Kahoo, lebaka la mantlha la liphetoho sebopehong sa 'mele ke boholo bo fokotsehileng - eseng palo - ea lisele tse mafura ().

Sena se boetse se bolela hore ha o theola boima ba 'mele, lisele tse mafura li lula li le teng,' me haeba boiteko bo sa etsoe ho boloka boima ba 'mele, bo ka hola habonolo ka boholo habonolo. Boithuto bo bong bo bontša hore lena ekaba lebaka le leng la hore ho boloka boima ba 'mele ho be thata ho batho ba bangata (,, 16).

Nakong ea tahlehelo ea boima ba 'mele, lisele tse mafura li fokotseha ka boholo ha likahare tsa tsona li sebelisoa bakeng sa matla, leha lipalo tsa tsona li lula li sa fetohe. Lihlahisoa tsa tahlehelo ea mafura li kenyelletsa carbon dioxide le metsi, tse lahloang ka ho hema, ho ntša metsi le ho fufuleloa.

Nako ea tahlehelo ea mafura

Ho ipapisitse le hore na u ikemiselitse ho theola boima ba 'mele hakae, nako ea leeto la hau la tahlehelo ea mafura e ka fapana haholo.

Ho theola boima ba 'mele ka potlako ho' nile ha amahanngoa le litla-morao tse 'maloa tse mpe, joalo ka khaello ea micronutrient, hlooho e opang, mokhathala, tahlehelo ea mesifa le ho se sebetse ka nako ea ho ilela khoeli.

Kahoo, ba bangata ba buella ho fokotsa butle butle boima ba boima ba 'mele ka lebaka la tebello ea hore e ea tsitsa ebile e ka thibela boima ba' mele hape. Leha ho le joalo, tlhaiso-leseling e fokolang e teng (,,).

Seo se boletse, haeba u na le mafura a mangata ao u ka a lahlehang, mokhoa o potlakileng o kanna oa hlokeha, athe mokhoa o butle-butle o ka ba o loketseng haholo ho ba nang le mafura a fokolang.

Sekhahla se lebelletsoeng sa tahlehelo ea boima ba 'mele se fapana le hore na lenaneo la tahlehelo ea boima le mabifi hakae.

Bakeng sa ba nang le botenya bo feteletseng kapa botenya, ho theola boima ba 5-10% ea boima ba 'mele oa hau bo qalang nakong ea likhoeli tsa pele tsa 6 ho kanna ha khoneha ka phallo e akaretsang ea bophelo e kenyeletsang lijo, boikoetliso le mekhoa ea boits'oaro ().

Lintho tse ling li ama tahlehelo ea boima ba 'mele, joalo ka bong, lilemo, boholo ba khaello ea khalori ea hau le boleng ba boroko. Hape, meriana e meng e ka ama boima ba hau. Kahoo, ho bohlokoa hore o buisane le mofani oa tlhokomelo ea bophelo pele u qala taolo ea tahlehelo ea mafura (,,).

Hang ha o fihla boima ba 'mele boo u bo batlang, khalori ea hau e ka fetoloa ho boloka boima ba' mele oa hau. Hopola feela, ho bohlokoa ho tsoelapele ho ikoetlisa khafetsa le ho ja phepo e leka-lekaneng, e matlafatsang ho thibela boima ba 'mele hape le ho khothaletsa bophelo bo botle ka kakaretso.

Linako tsa ho lahleheloa ke mafura li fapana ka bomong. Le ha butle-butle boima ba 'mele bo ka ba bo loketseng haholo ho ba bang, ba nang le boima bo bongata ba ho theola ba ka una molemo ka lebelo le potlakileng la boima ba' mele.Lintlha tse ling tse amang tahlehelo ea boima ba 'mele le tsona li lokela ho tsotelloa.

Ntlha ea bohlokoa

Ho lahleheloa ke mafura ke ts'ebetso e rarahaneng e susumetsoang ke lintlha tse 'maloa, ka ho ja le ho ikoetlisa e le tse peli tsa tse kholo.

Ka khaello ea khalori e lekaneng le taolo e nepahetseng ea boikoetliso, lisele tsa mafura li fokotseha ha nako e ntse e feta ha tse kahare tsa tsona li sebelisetsoa matla, tse lebisang ho ntlafatseng 'mele le bophelo bo botle.

Ho bohlokoa ho buisana le mofani oa tlhokomelo ea bophelo pele u qala leeto la hau la ho theola boima ba 'mele ho thibela litlamorao tse ka bang teng.