Kunini lapho uzivocavoca kalula khona ukuze ushise amafutha? Okokuqala, kufanele siqonde ubuhlobo besayensi phakathi kokuzivocavoca nokushiswa kwamafutha. Ukuzivocavoca umzimba kwenza umzimba usebenzise amandla engeziwe ngokwandisa izinga lokushaya kwenhliziyo kanye nezinga lokugayeka kokudla emzimbeni, futhi lapho umzimba usebenzisa amandla amaningi kunalawo owathathayo, uqala ukushisa amafutha agciniwe ukuze uhlangabezane nezidingo zawo zamandla.

Isimo somzimba kanye nezinga lokugayeka kokudla emzimbeni liyashintsha ngezikhathi ezahlukene zosuku, ngakho ukukhetha isikhathi esifanele sokuzivocavoca kubalulekile ekushiseni amafutha.

Ekuseni, ngemva kokuphumula ebusuku, i-glycogen reserves yomzimba iphansi, okusho ukuthi ngesikhathi sokuzivocavoca kwe-aerobic ekuseni, umzimba kungenzeka ukuthi ushise amafutha ngokuqondile ukuze uthole amandla. Ngaphezu kwalokho, ukuvivinya umzimba ekuseni kukhulisa izinga lakho lokugaya umzimba usuku lonke, kukusiza ukuba ushise amafutha usuku lonke.

Nokho, lokhu akusho ukuthi ukuzivocavoca ngezinye izikhathi akulungile ekushiseni amafutha. Eqinisweni, uma nje ukuqina nobude bokuzivocavoca kwanele, noma yisiphi isikhathi sokuzivocavoca singakhuthaza ukushiswa kwamafutha. Okubalulekile wukuqinisekisa ukuthi ukuqina nobude besikhathi sokuzivocavoca buhlangabezana nezidingo zokushiswa kwamafutha.

Ngaphezu kwalokho, ukuhlukana komuntu ngamunye nakho kuyizici okufanele zicatshangelwe. Umzimba newashi lawo wonke umuntu kuhlukile, ngakho-ke kubalulekile ukuthola isikhathi sosuku esikusebenzela kangcono. Abanye abantu bangathola ukuthi banamandla engeziwe ekuseni, kanti abanye bangase bafaneleke kangcono ukuzivocavoca kusihlwa noma kusihlwa.

Indlela yokuzivocavoca ukuze ukwandise ukushiswa kwamafutha?

Okokuqala, kufanele sicacise iqiniso lokuthi ukushiswa kwamafutha akuncikile kuphela ekuqineni kokuzivocavoca, kodwa kuhlobene eduze nenhlanganisela yokushaya kwenhliziyo, ubude bokuzivocavoca nokuqeqeshwa kwamandla.

1, ohlelweni lokushiswa kwamafutha, kubalulekile ukugcina izinga lokushaya kwenhliziyo lamafutha avuthayo ngendlela efanele. Izinga lokushaya kwenhliziyo eshisa amafutha libhekisela ebangeni lokushaya kwenhliziyo lapho umzimba ungashisa khona amafutha amaningi ngesikhathi sokuzivocavoca umzimba.

Ngokugcina ukuvivinya umzimba ngaphakathi kwalolu banga lokushaya kwenhliziyo, singaqinisekisa ukuthi umzimba ushisa amafutha ngokwezinga eliphezulu ngangokunokwenzeka ngenkathi wenza i-aerobic metabolism. Ngakho-ke, lapho senza umsebenzi wokuzivocavoca, kufanele sihlale sinake ukushaya kwenhliziyo yethu futhi sizame ukukugcina ngaphakathi kwalolu hlu.

I-2, ngaphezu kokugcina izinga lokushaya kwenhliziyo elishisa amafutha, ubude bokuzivocavoca umzimba futhi kuyisici esibalulekile esithinta umphumela wokushisa amafutha. Ukuze sishise amafutha amaningi, sidinga ukuzivocavoca isikhathi eside.

Ukuvivinya umzimba okuqhubekayo, njengokugijima, ukubhukuda noma ukuhamba ngebhayisikili, kungasisiza ukuba sishise ama-calories ngokuqhubekayo, ngaleyo ndlela kusheshise ukushiswa kwamafutha. Yiqiniso, ubude bokuzivocavoca kufanele futhi buhlelwe ngokunengqondo ngokuvumelana namandla angokomzimba womuntu kanye nesikhathi ukuze kugwenywe ukuvivinya umzimba ngokweqile okuholela ekukhathaleni ngokomzimba.

3, ukwengeza ukuqeqeshwa kwamandla nakho kuyindlela ephumelelayo yokuthuthukisa umphumela wokushiswa kwamafutha. Ukuqeqeshwa kwamandla kwakha amandla emisipha futhi kwenyusa izinga lakho le-basal metabolic, okukuvumela ukuba ushise amakholori amaningi lapho uphumule.

Ngokuhlanganisa ukuqeqeshwa kwe-cardio namandla, singakwazi ukwandisa ukushiswa kwamafutha ngokugcwele futhi sakhe umzimba onempilo, oqinile.

Ukufingqa, ukuze sisebenzise ukushiswa kwamafutha amaningi, sidinga ukugcina isilinganiso esifanele senhliziyo eshisa amafutha, sandise isikhathi sokuzivocavoca, futhi sengeze ukuqeqeshwa kwamandla. Ngokusebenzisa indlela ebanzi kangaka yokuzivocavoca, singasheshisa ukushiswa kwamafutha futhi sifinyelele umgomo ofanele womzimba.