Yongeza i-Metabolism yakho nge-NEAT yemisebenzi yokungazilolongi

Kubantu abajonge ukuphucula impilo kunye nokuba sempilweni iyonke, ukunikela ingqalelo kwimisebenzi yokungazilolongi kunokunceda njani ukutshisa iikhalori ezininzi kunye nokuphucula amanqanaba e-metabolic?

Umsebenzi ongengomthambo weThermogenesis – NEAT

Umsebenzi ongenzi-mthambo we-thermogenesis, okanye i-NEAT, ichaza iikhalori ezitshiswe ziintshukumo zemihla ngemihla kunye nemisebenzi. Ezi ntshukumo zomzimba azicwangciswanga okanye azicwangciswanga imithambo, ukuzilolonga, okanye imidlalo. Ikwabizwa ngokuba kukungazilolongi umzimba okanye iNEPA. Imizekelo ibandakanya imisebenzi efana nale:

• ukucoca
• ukupheka
• Shopping
• Ukudlala isixhobo somculo
• Iintshukumo ezincinci ezifana nokugungqa
• Xa uthenga izinto ezimbalwa, phatha ibhaskithi endaweni yenqwelo yokuthenga.
• Thatha izitebhisi endaweni ye-elevator okanye i-escalator.

Ngelixa ezi ntshukumo zisenokungabonakali ngathi zininzi, zinokuba nefuthe elikhulu kumazinga e-metabolic kunye nenkcitho yeekhalori. Uphononongo lulandele abafazi abangaphezu kwe-12,000 iminyaka eyi-12 kwaye bafumanisa ukuba ukuxhamla kunokunciphisa umngcipheko wokufa okuhambelana nokuhlala ngokugqithisileyo. (UGareth Hagger-Johnson et al., 2016)

Iikhalori zitshisiwe

Isixa seekhalori ezitshisiweyo siyahluka kumntu nomntu. Uphononongo luchaze ukuba inani leekhalori ezitshisiweyo ukusuka kwi-non-exercise activity thermogenesis iyahluka ukuya kuthi ga kwi-2000 kilocalories ngosuku phakathi kwabantu ababini abanobukhulu obufanayo. (UChristian von Loeffelholz et al., 2000). Ziliqela izinto ezinokuchaza lo mahluko, kubandakanywa indawo esingqongileyo kunye nemfuza. Imisebenzi yabantu kunye nendlela yokuphila inokuchaphazela umsebenzi ongenzi mthambo we-thermogenesis. Umzekelo, abantu ababini abanezalathisi zobunzima bomzimba ezifanayo okanye ii-BMIs kodwa imisebenzi eyahlukeneyo, ukuhlala phantsi ngokuchasene nomsebenzi, baya kutshisa iikhalori ezahlukeneyo.

Ukuphucula Health

Umsebenzi ongenzi mthambo we-thermogenesis ucingelwa ukuba yenye yeendlela umzimba olawula ngayo ubunzima. Xa usenza ubunzima, i-NEAT ithande ukonyuka, ngelixa ukwehla kobunzima, i-NEAT iyancipha nabantu abahleli ngakumbi ngaphandle kokushukuma kakhulu. Uphononongo lophando luphawule ukuba izibonelelo zokungazilolongi zihamba kakuhle ngaphaya kweekhalori ezongezelelweyo ezisetyenzisiweyo. (Pedro A. Villablanca et al., 2015). Ukwandisa non-umsebenzi umsebenzi thermogenesis kunciphisa umngcipheko metabolic syndrome, imiba sentliziyo, kunye nezinye iingxaki zempilo. Ngaphezu koko, uphando lubonisa ukuba ukungasebenzi kunokulichasa ixesha kunye nomzamo owenziweyo kumsebenzi ocwangcisiweyo. (UJohn D. Akins et al., 2019). Ukulwa nokuziphatha kokuhlala kunye ne-thermogenesis engasebenziyo inceda ukwandisa izibonelelo zokuzilolonga rhoqo.

Ukubandakanya i-NEAT

Kukho iindlela ezincinci zokubandakanya i-thermogenesis engasebenziyo emsebenzini kunye nasekhaya. Oku kunokuba kusebenzisa idesika emileyo okanye ibhola yozinzo. Ngokutsho kweNational Academy of Sports Medicine, umntu oneeponti ezili-145 unokutshisa:

• 102 calories ngeyure ngelixa ehleli emsebenzini.
• Iikhalori ze-174 ukuba zimi emsebenzini.
• Iikhalori ezingama-72 ezongezelelweyo zinokungabonakali ngathi zininzi, kodwa zingongeza ngaphezulu kwe-18,000 yeekhalori ezitshisiweyo ngonyaka, okukhokelela ekulahlekeni kobunzima obumalunga neekhilogram ezi-5.

Ukuba ulinde emgceni okanye uhleli kwi-traffic, ukufumana iindlela ezincinci zokuhamba, njengokucofa izandla okanye iinyawo okanye ukuhambisa intloko kumculo, kunceda umzimba ukuba usebenzise inzuzo yokungasebenzisi umsebenzi we-thermogenesis. Ukwenza imigudu engakumbi yokufuduka kunokuba negalelo elikhulu ekuphuculeni impilo.

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Ngaba iMotion iSitshixo sokuPhilisa?

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Ucaphulo

Hagger-Johnson, G., Gow, A. J., Burley, V., Greenwood, D., & Cade, J. E. (2016). Ixesha lokuhlala, ukuFidgeting, kunye nokubhubha kwesizathu sonke kwiSifundo seQela lamaKhosi ase-UK. Ijenali yaseMelika yeyeza lokuthintela, i-50 (2), i-154-160. doi.org/10.1016/j.amepre.2015.06.025

von Loeffelholz, C., & Birkenfeld, A. L. (2022). Umsebenzi ongengoMthambo we-Thermogenesis kwi-Human Energy Homeostasis. Kwi K. R. Feingold (Eds.) et. al., Endotext. MDText.com, Inc.

Villablanca, P. A., Alegria, J. R., Mookadam, F., Holmes, D. R., Jr, Wright, R. S., & Levine, J. A. (2015). Ungenzi umsebenzi we-thermogenesis kulawulo lokutyeba. Iinkqubo zeKliniki yaseMayo, 90 (4), 509-519. doi.org/10.1016/j.mayocp.2015.02.001

Akins, J. D., Crawford, C. K., Burton, H. M., Wolfe, A. S., Vardarli, E., & Coyle, E. F. (2019). Ukungasebenzi kubangela ukuxhathisa kwiinzuzo ze-metabolic emva kokuzilolonga ngokuqatha. Ijenali ye-physiology esetyenzisiweyo (Bethesda, Md.: 1985), 126 (4), 1088-1094. doi.org/10.1152/japplphysiol.00968.2018