Isikhokelo seSigama seQumrhu

Ihlabathi lempilo kunye nokuqina kuye kwavela nazo zonke iintlobo zejoggon yobugcisa kunye nesigama esinokufuna isikhokelo sokufumana ukuphatha izinto. Inokudideka kunye namagama anje Ubunzima beMizimba yoMzimba kunye nesihlunu esayame ungaxutywa. Uhlalutyo lomzimba ivumela umntu ukuba awuqonde umzimba wakhe ngendlela ecace ngakumbi ngokuqonda impilo yomzimba. Apha siphula esi sigama sobugcisa ukufumana ulwazi olusisiseko malunga nendlela efanelekileyo ngayo kwimpilo yomzimba. Cinga ngale nto njengendibaniselwano yeglosari, kunye nesikhokelo samanyathelo.

Isikhokelo soBume boMzimba oSisiseko

Ipesenti yomzimba womzimba womzimba / ipesenti yamanqatha

• Ipesenti yamafutha omzimba luphawu lobunzima bomzimba obenziwe ngamanqatha.
• Yi kubalwa ngokwahlula ubunzima bomzimba ngamanqatha omzimba ngobunzima obupheleleyo.
• Kuyanceda uku landela inkqubela phambili Nokuba uzama ukunciphisa umzimba okanye ufumane izihlunu.

Yise kude

• Le pesenti inokusetyenziselwa ukuseta iipesenti zamafutha omzimba.
• The Uluhlu olusempilweni lujikeleze i-10-20% yeepesenti yamafutha omzimba emadodeni kunye ne-18-28% yabasetyhini.

Ubunzima beLungu loMzimba / Isikhokelo soMisa esingaFutha

Maxa wambi i-Mass Body esetyenziswayo ngamanye amaxesha isetyenziswa ngokungafaniyo neFat-Free Mass.

• Ubunzima beMizimba yeLungu ubunzima bayo yonke into emzimbeni engatyebanga.
• Oku kubandakanya izihlunu, amalungu, amathambo, kunye amanzi omzimba.
• Ubunzima beLungu loMzimba alifani nesihlunu.
• Ubunzima beLungu loMzimba yingqokelela ye iintlobo ezahlukeneyo zezicubu zomzimba oko kubandakanya umsipha.

Yise kude

• Ubunzima beLungu loMzimba kunye noMzimba weFat Mass zenza ubunzima bomzimba wonke.
• Ukuba ixabiso leMisa eliLinganayo li ngeeponti thabatha eli nani kubunzima bomzimba bebonke ukufumana uqikelelo lweMisa yeFat Mass.
• Yahlula eli nani ngokobunzima bomzimba, iziphumo ziipesenti zomzimba.
• Ubunzima beLungu loMzimba lisondele kakhulu kwinani elipheleleyo leekhalori zomzimba ezifuna yonke imihla.
• The Isidumbu somzimba yenza undoqo wemetabolism yomzimba, kwaye eli nani Ingasetyenziselwa ukunceda ukumisela iimfuno ezizodwa zokutya.
• Akukho kuphinda kusekelwe isondlo kwi-2,000-calories yokutya. Le yindlela engalunganga yokulinganisa ukutya yonke into.

Isikhokelo soLusu lweMisipha

• Imisipha yamathambo yenye ye iintlobo ezine ezinkulu zezihlunu kwaye ilawula zonke iintshukumo ezilawulwa ngokuzazi. Yonke into isuka ekuthumeleni imiyalezo iye ekubulaleni i-barbell.
• Liqela lemisipha elikhulayo / elakhayo xa usenza imithambo.
• Ukunyuka kweMisipha yezihlunu kuguqula ukwanda kwamandla.
• Xa uzama ukwakha umzimba kwaye ukhule ngobukhulu, eli lixabiso lokulandela kunye nokubukela ukwanda ngokuhamba kwexesha.

• Nangona kunjalo, umsipha awukho nje ukomelela.
• Imisipha yenziwe ikakhulu ngeprotein kwaye inokwenza njengendawo yokugcina iiprotein.
• Xa umzimba uphantsi uxinzelelo olomeleleyo njengokulimala okubuhlungu, inkqubo yokubuyisela kwimeko yesiqhelo ibangelwa kwaye ifuna ukongezwa kweprotein, ukuya kwizihlandlo ezine zexabiso.
• Xa umzimba ungakwazi ukufumana isixa esifanelekileyo seprotein ekudleni okuqhelekileyo, Umzimba uqala ukufumana oko ukufunayo kugcino lweeprotein / izihlunu.

Isilinganiselo seMetabolic Metabolic / iBMR

• The I-Basal Metabolic Rate, okanye i-BMR, Ingaba i Inani leekhalori ezifunekayo emzimbeni ukuze zigcine umzimba wakho ungoyames. Yinto ebalulekileyo kwimetabolism ngokubanzi.
• Umntu onamaLungu amaninzi eMzimba uya kuba ne-Basal Metabolic Rate ephezulu.
• Esi sizathu sokuba iimbaleki ezingama-250 zifuna ukutya ngaphezulu kwe-150 yeepawundi yokuhlala umntu omdala. Kungenxa yokuba iimbaleki zinamaqela amaninzi oMzimba oLinganiselweyo.

• I-BMR inokunceda ukwenza isicwangciso esifanelekileyo sokutya esenzelwe ukulahleka kwamafutha okanye ukufumana izihlunu ngokunceda ukuqonda angakanani amandla / iikhalori ekutyeni okufunwa ngumzimba.
• Ukuphindaphinda i-BMR ngomsebenzi kuya kuqikelela Inkcitho yeMihla ngemihla yaMandla okanye i-TDEE.
• Sebenzisa i-TDEE njengesiseko umntu anokukhulisa isicwangciso sesondlo esekwe kwiinjongo zokwakheka komzimba.

Isikhokelo saManzi oMzimba

• Amanzi oMzimba aquka onke amanzi emzimbeni. Oku kuthetha yonke into ukusuka:

1. Amanzi asegazini
2. Amanzi kwizitho
3. Amanzi angaphakathi emathanjeni

Amanzi omzimba anokwahlulahlulwa ngokweendidi ezimbini:

• Kwangaphakathi
• Ngaphandle

• I-Intracellular kuthetha ngaphakathi kweeseli kwaye kubandakanya amanzi kumalungu, izihlunu, Ukuhlanganisa i-2/3 yomzimba uwonke amanzi.
• I-rUkuphuma okungu-1/3 kungaphandle kweeseli kwaye ibandakanya amanzi kwi igazi.

Yise kude

• xa Umzimba uphilile ngokubanzi ugcina ulungelelwaniso olusempilweni lwe-intracellular ukuya emanzini angaphandle kunye nomlinganiso we-3: 2.
• Xa ibhalansi ingalingani okanye iwa phakathi ukujonga amanzi kubalulekile.
• kuba umzekelo, abantu abaneengxaki zempilo eziqatha, njengezifo zezintso / ukusilela, abakwazi ukulahla umzimba wamanzi angaphandle. le ibangela ulwakhiwo lwamanzi kwaye ifuna ukususwa ngokweenkqubo ezinjenge-dialysis.

UMisa oMileyo owomileyo

• I-Lean Body Mass ibandakanya yonke into engengomafutha omzimba kwaye ibandakanya namanzi omzimba.
• Xa onke amanzi ekhutshiwe okushiyekileyo kwaziwa njenge UMisa oMileyo owomileyo.

Ubunzima beBhunga eliLinganayo-Amanzi oMzimba = Ubunzima obomileyo

• Oku kufikelela kwi Umxholo weprotheni yezihlunu kunye nomxholo wamaminerali emathanjeni.
• Ubuninzi beeDry Lean Mass ziya kufumaneka kwezi ndawo.

Yise kude

• Ukubeka iliso emanzini kunokunceda ukulandela ngokwenyani, utshintsho lomzimba emzimbeni.
• Ubunzima beLungu loMzimba linamanzi emzimbeni, yaye Amanqanaba amanzi emzimbeni anokuchatshazelwa zizinto ezahlukeneyo ngathi ukuzilolonga kwakutshanje okanye ukuba sezantsi kwii-carbohydrate.
• Utshintsho emanzini omzimba lujongwa njengotshintsho lobuchwephesha kuMzimba oLinganayo.
• Nini isakhiwo imisipha, umzimba wakha iivenkile ezintsha zeprotheyini kwaye ibonakalisa kuMisa oMileyo owomileyo.
• Ukonyuka kobunzima beLungu loMzimba kunokubonisa ukukhula kwemisipha, okanye hayi.
• Nangona kunjalo, ukwanda kobunzima beDry Lean luphawu oluhle ngakumbi lokuba kukho ukukhula kwemisipha.

Amafutha eVisceral

• Iindidi ezimbini eziphambili zamafutha omzimba.
• Amanqatha angaphantsi ngamanqatha angaphantsi kolusu kwaye luhlobo olubonakalayo.
• Uhlobo lwesibini lubizwa amafutha athile.
• La mafutha aqokelela ngaphakathi esiswini kwaye asongele ngaphakathi kumalungu angaphakathi.

Yise kude

• Kungenxa yokuba ayinakubonwa ayithethi ukuba ayikho.
• Ukuba ikhona into ngokuqinisekileyo ekufuneka uyazi ngayo.
• Kungenxa yokuba amanqatha e-visceral ayisiyoponti eyongezelelweyo kodwa ilungu elisebenzayo elifihla iihormoni eziyingozi emzimbeni elibangela ukudumba okungapheliyo.
• Amafutha e-visceral ngakumbi, umngcipheko omkhulu wokudumba.
• Ukudumba ngokuhamba kwexesha indawo kongeze uxinzelelo entliziyweni oko kunokukhokelela kwiingxaki zentliziyo.

Vavanywa namhlanje

Ngethemba, esi sikhokelo siye sacacisa ezinye zesigama sokwakheka komzimba okuqhelekileyo. Olu luphononongo olusisiseko olwenzelwe ukubonelela ngolwazi olubalulekileyo malunga nokwakhiwa komzimba kunye nendlela esebenza ngayo. Ukuqonda ngokubanzi kunokunceda ukwenza ukhetho olunempilo yokuphila, njengokuthatha isigqibo sokunciphisa umzimba okanye uhlengahlengiso lokutya.

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Impilo yomzimba

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UGqr Alex Jimenez's Iposti yeBlog

Ubungakanani bolwazi lwethu lukhawulelwe kwi-chiropractic, musculoskeletal, amayeza omzimba, impilo, kunye nemicimbi yezempilo ebuthathaka kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo. Sisebenzisa iinkqubo zempilo kunye nezempilo ukunyanga kunye nenkxaso yokhathalelo lokonzakala okanye ukuphazamiseka kwenkqubo yemisipha. Izithuba zethu, izihloko, izifundo, kunye nokuqonda kugubungela imicimbi yeklinikhi, imiba kunye nezihloko ezinxulumene nokuxhasa ngokuthe ngqo okanye ngokungathanga ngqo kwinqanaba lethu lonyango. *

Iofisi yethu yenze iinzame ezifanelekileyo zokubonelela ngeziqendu ezixhasayo kwaye ichonge uphando olufanelekileyo okanye izifundo ezixhasa izithuba zethu. Senza ikopi yezifundo zophando ezixhasayo ukuba zifumaneke ebhodini nakuluntu xa kuceliwe. Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo malunga nendlela enokunceda ngayo kwisicwangciso esithile sokhathalelo okanye kwinkqubo yonyango; Ke, ukuqhubeka nokuxoxa ngalo mbandela ungentla, nceda ukhululeke ukubuza uGqirha Alex Jimenez okanye unxibelelane nathi apha 915-850-0900. Umboneleli (s) unelayisensi eTexas naseNew Mexico *

Ucaphulo

Westerterp, uKlaas R. �Umthambo, ulungelelwaniso lwamandla, kunye nokwakheka komzimba. Ijenali yaseYurophu yesondlo sezonyango�vol. 72,9 (2018): 1246-1250. doi:10.1038/s41430-018-0180-4

UBorga, Magnus et al. �Uvavanyo lokwakheka komzimba olukwizinga eliphezulu: ukusuka kwisalathiso sobunzima bomzimba ukuya kwiprofayili yokwakheka komzimba.��Ijenali yamayeza ophando: upapasho olusemthethweni lweAmerican Federation for Clinical Research�vol. 66,5 (2018): 1-9. doi:10.1136/jim-2018-000722