The Science Behind The Burn
Re tseba khopolo e tloaelehileng e chesang lik'hilograma tse 3500 ho bolela hore re lahleheloa ke lithako tsa mafura. Le hoja ho ka 'na ha e-ba le' nete ho ena khopolo-taba, mafura hase eona feela ntho e lahlehileng ha re chesa lik'hilojule. Liphuputso tsa moraorao li 'nile tsa hlahloba mohopolo oa lik'halori tse 3500 le se hlileng se lahlehileng habonolo.
Kamoo Khopolo eo e qalileng kateng
Khaello ea khalori ea 3500 e hlahile ka saense lilemong tse fetileng. Lipatlisiso tsa pele tsa ho chesa mafura le lik'hilojule li ile tsa etsoa ke Max Wishnofsky MD ka 1958. O ile a hatisa lekhalo la lik'halori tse 3500 tse tsoelang pele ho boleloa likete tsa liwebsaete tsa thuto, lithuto le lihlooho tsa saense.
Dr. Kevin Hall o ile a phephetsa mokhoa ona 'me a lokolla buka e ngotsoeng ka letsoho ka 2007. Mosebetsi oa hae o ile oa hlophisa lik'halori tse 3500 ho chesa maikutlo a limilione. Pampiri ea hae e ne e tsoteha 'me e kenyelelitse boitsebiso bo sa tšepahaleng ba saense le mekhoa ea ho botsa lipatlisiso tsa nako e telele. Ho sibolloa ha hae ho ile ha etsa hore ho be le lithuto tse eketsehileng ka thuto ea boholo-holo.
Liphuputso tse ling li entsoe ke Dr. DM Thomas 'me li hatisitsoe ho International Journal of Obesity . Lipatlisiso tsa hae ha lia ka tsa hlahisa lik'halori tse 3500 feela hore li chese khopolo ea limilione, empa li boetse li fana ka mekhoa e meraro e ka tšeptjoang e ka sebelisoang ho bala mefuta ea boima ba 'mele. Likhokahano tsena li fanoa qetellong ea sehlooho sena.
Ho utloisisa bothata ba khalori ea 3500
Ho lahleheloa ke mafura e ka ba phephetso. Re bile tlas'a mohopolo feela ho tlosa lik'hilojule tse 3500 ka beke, re tla khona ho lahleheloa ke limilione tse lekanang tsa fola. Sena se itšetlehile ka khopolo ea boholo-holo moo lik'halori tse 3500 li emelang mafura feela 'me ha li nahane ka boima ba' mele (mesifa).
Lipatlisiso li fetisitse ka nģ'ane ho khopolo ea khale. Tlhahiso e nchafalitsoeng e nka mefuta eohle ea 'mele ka lebaka la mesifa ea kutloisiso e boetse e lahlehile nakong ea ts'ebetso ea khalori e tukang. Boima ba mesifa e lahlehileng bo itšetlehile ka lekhetlo la pele la mafura a 'mele le khaello ea lik'halori. Tlhahisoleseding ena e ntlafalitsoeng e fane ka ho senyeha ho nepahetseng ha se etsahalang ha re chesa lik'hilojule.
Sena se bolela ho chesa lik'hilojule tse 3500 ha li sa tšoane ka tlas'a sekhele sa setsi sa ho lahleheloa ke mafura. Ha e le hantle, boima ba 'mele le tahlehelo ea mafura e tla fapana ho motho le motho. Ka mohlala, motho ea omeletseng o tla lahleheloa ke mesifa le ho boloka mafura empa motho ea feteletseng o tla lahleheloa ke mafura a 'mele le ho boloka boima ba' mele.
Ke ka lebaka leo motho ea feteletseng haholo a ka mamellehang lijo tsa calorie tse fokolang 'me se fapaneng se sebetsa ho motho ea omeletseng. Leha ho le joalo, mefuta e thibelang lijo ha e khothalletsoe ho hang kaha e bontšitsoe hore e baka tahlehelo ea mesifa. Sepheo sa rona ka ho lahleheloa ke boima ke ho khona ho lahleheloa ke mafura ha re fumana kapa re boloka mesifa.
Letlalo le Bobebe li Metaboli?
Lik'hilojule tse 3500 tsa pele ho chesa khopolo ea likhahla li ile tsa hlōleha ho nka phapang pakeng tsa mafura le mesifa ea mesifa. Bofutho bo na le anabolic haholo ho sebelisa lik'hilojule ka tekanyo e phahameng haholo ho feta mafura . Khopolo-taba e nchafalitsoeng e hlahloba hore na mafura le mesifa li sebelisoa hakae ka matla a fapaneng.
Boima ba mesifa hase lik'halori tse 3500 empa hoo e batlang e le lik'hilojule tse 600. Haeba o kentse bothata ba caloric beke le beke ea 3500 'me u lahlehetsoe ke mesifa ea 100% e ikhethang e neng e tla lekana ho 6lbs. Ntho ena e ne e ke ke ea khoneha kaha mafura a boetse a lahlehetsoe ts'ebetsong. Taba ke ho utloisisa tahlehelo ea boima ba 'mele e lekanang le tahlehelo e kholo ea boima ba' mele. Boima bo fokotsehang bo boima ke seo re lekang ho se qoba.
Haeba u bōpile lekhalo la lik'hilograma tse 3500 'me u lahlehetsoe ke mafura a' mele a 100%, joale o tla lahleheloa ke limilione tse likete tsa mafura. Hape, sena ha se khonehe hobane lihlahisoa tse peli tse mahlahahlaha le tse mafura li lahleha ha re theoha boima ba 'mele.
Khopolo ena e ncha e boetse e nahanisisa ka tlhokahalo ea liphetoho tsa caloric tse fokolang ha boima ba 'mele bo fokotseha' me mekhahlelo ea matla e fokotseha. Hape ho kgothaletswa ho kgothaletsa ho lahleheloa ke mafura le ho boloka boima bo boima ka koetliso e tsoelang pele ea ho thibela le ho ja liprotheine tse phahameng.
Na nka ntse ke ka sebelisa Formule ea Khale?
Na see se bolela hore lik'halori tsa khale tsa 3500 ho chesa foromo ea pound ha li tšepahale 'me ha lia lokela ho sebelisoa? Karabo ke - che.
Liphuputso tse ngata tse ntle li ile tsa etsoa ho theha tsela ea motheo ea ho hlahloba litlhoko tsa letsatsi le letsatsi. Ho sebelisa khalori ea 500 ho isa ho 1000 ka letsatsi ho na le moelelo o akaretsang oa ho lahleheloa ke lik'hilograma tse peli ka beke.
Lipatlisiso li ne li batla ho hlakisa ho se nepahale ha khopolo ea matšoao a 3500 ea caloric e tukang feela mafura a mafura. Mokhoa ona o fana ka tlhaloso e nepahetseng ea litlhoko tsa caloric tse fokolang.
Mekhoa e mecha ea ho lahleheloa ke boima e boetse ke tsela e monate ea ho fumana hore na ke eng e sebetsang hantle ho uena:
Sehlopha sa pele ke sa batho ba batlang ho bona boima ba 'mele / ho fumana litekanyetso ho latela liphetoho tsa ho ja lijo:
SINGLE SUBJECT KAMOO TSA NTLE EA KHETHO
Sehlopha sa bobeli ke bakeng sa maemo a ho lahleheloa ke boima ba lihlopha tse reretsoeng ho tsebisa boima ba 'mele ka boqapi le tlhahlobo ea liteko:
MOSEBETSI OA MOTSOALLE OA TŠEBELETSO OA BOHLOKOA
> Mehloli:
DM Thomas et al., Na ho lahleheloa ke boima ba liteiti tse le beke ka beke ho ka finyelloa ka phaello ea 3500 kcal, International Journal of Obesity , 2013
> Forbes GB, Mafura a 'mele a susumetsa' mele ho ikarabella ho phepo e nepahetseng le ho ikoetlisa, Annals ea New Your Academy of Sciences , 2000
> Kevin D. Hall, Sepheo sa Matla a Hlokahalang ke Eng, Weight Loss, International Journal of Weight Loss, 2007
> Kevin D. Hall, Lihlahisoa tsa 'Mele le Lihlahisoa tsa Mesebetsi ea Mafura, Tlhahiso ea Forbes e bocha, British Journal of Nutrition , 2007
> Max Wishnofsky, MD, Caloric Equivalents ea Boima bo Nkiloeng kapa bo Lahlehileng, American Journal of Clinical Nutrition , ka 1958