Ukuhamba ngeCalorie 101: Isikhokelo saBaqalayo

Umxholo

• Yintoni iCalorie Cycling?
• Uninzi lwe "Ukutya" olungapheliyo luhluleka
• Uhlengahlengiso lweMetabolic kuDlo oluqhelekileyo
• IiHormone zakho zisebenza ngokuchasene nawe
• Uphando oluxhasa ukuhamba ngeCalori
• Ungayisebenzisa njani iBhayisikile yokuKhwela
• Umzekelo weenkqubo zokuhamba ngebhayisikile
• Hlanganisa ukuhamba ngebhayisikile yekhalori kunye nokuzilolonga
• Thatha uMyalezo waseKhaya

Iikhalori ezihamba ngebhayisikile yindlela yokutya enokukunceda unamathele kwindlela otya ngayo kwaye unciphise umzimba.

Endaweni yokusebenzisa inani elisetiweyo leekhalori mihla le, indlela oyisebenzisa ngayo iyatshintsha.

Eli nqaku lichaza yonke into oyifunayo malunga nokuhamba ngebhayisikile.

Yintoni iCalorie Cycling?

Iikhalori ezihamba ngebhayisikile, ekwabizwa ngokuba kukususwa kwekhalori, yindlela yokutya ekuvumela ukuba ujikeleze phakathi kweekhalori ezisezantsi kunye namaxesha aphezulu weekhalori.

Akukho zithintelo ekutyeni okanye kwizikhokelo ezingqongqo, inani nje leekhalori onokuzitya ngeentsuku ezithile okanye iiveki ezithile.

Ngesi sizathu, ayisiyiyo "idayethi" ngendlela eqhelekileyo, kodwa yindlela yokulungisa ukutya okutya veki nganye okanye kokutya ngenyanga.

Uphando lubonisa ukuba izibonelelo zokuhamba ngebhayisikile kubandakanya ukulahleka kobunzima obukhulu, ukuphucula amandla okunamathela kukutya, indlala encinci kunye nokuncitshiswa kwehomoni engalunganga kunye nokuhlengahlengiswa kokutya emzimbeni,,,).

Ngaphezulu, ukuhamba ngebhayisikile yekhalori kunokwenziwa nangona kusebenza ngcono kuwe.

Esinye sezifundo ezilungileyo ukuza kuthi ga ngoku sisebenzise umjikelo weentsuku ezili-14. Abathathi-nxaxheba benza iintsuku ezili-11 kwisidlo esinekhalori esezantsi elandelwa ziintsuku ezi-3 zokutya iikhalori ezininzi (ezibizwa ngokuba yi "refeed"). Olunye uphononongo luye lwajonga izidlo ezinde ezi-3-4 ngeeveki ezi-1 (,,).

Nangona le yindlela entsha, abazingeli-babaqokeleli banendlela efanayo yokutya kwiinkulungwane ezadlulayo. Kungenxa yokuba ukutya bekungasoloko kufumaneka ngexabiso elifanayo yonke imihla (4).

Kwakukho amaxesha apho ukutya kunqabile kodwa ngamanye amaxesha kwakukuninzi, kuxhomekeke kwixesha lonyaka kunye nempumelelo yokuzingela (4).

Iikhalori ezihamba ngebhayisikile yipateni yokutya ojikelezisa kuyo ikhalori otya kuyo imihla ngemihla okanye ngeveki ukuya evekini.

Uninzi lwe "Ukutya" olungapheliyo luhluleka

Ukuze uqonde ukuba kutheni ukukhwela ibhayisikile kuluncedo kangaka, kufuneka uqonde ukuba kutheni "ukutya" okuqhelekileyo kusilela ixesha elininzi.

Inyani yile, inqanaba lempumelelo lokunciphisa ubunzima bexesha elide libi kakhulu.

Olunye uphononongo lwezifundo zokulahleka kwesisindo lufumene uninzi lwabantu lubuyile malunga neepesenti ezingama-60 kubunzima ababephulukene nabo kwiinyanga ezili-12 ().

Emva kweminyaka emi-5, uninzi lwabantu luya kuba selubuyile konke ubunzima abaphulukene nabo, ngelixa i-30% iya kubunzima ngaphezulu kobunzima bokuqala ().

Olunye uphononongo lufumanise ukuba malunga nesinye kwisithathu se-dieters baphinde bafumana wonke umzimba wabo ophulukene nonyaka emva kokutya, ngama-28 kuphela kwabathathi-nxaxheba abangama-76 abagcina ubunzima babo ().

Ngenxa yokuba ukunciphisa umzimba kunye nokukugcina kunzima, oorhulumente kunye nabaphandi abakhokelayo abatyebe kakhulu bazamile ukutshintsha ukugxila kuthintelo (,,).

Izifundo ezininzi zibonisa ukuhlengahlengiswa kwemetabolic kunye nezinto zengqondo ezibangela ukuba izidlo zisilele kwixesha elide (,,,,,,,,).

Uphononongo lubonisa ukuba uninzi lwee-dieters ziphinda zifumane ubuninzi bobunzima abaphulukana nabo ekuqaleni, kwaye zihlala ziphela zinobunzima obungaphezulu kunangaphambili.

Uhlengahlengiso lweMetabolic kuDlo oluqhelekileyo

Ukulungelelaniswa okubangelwa kukutya kukucebisa ngomzimba wakho ukuba ube yimeko enokuba yingozi.

Kwiinkulungwane ezidlulileyo, ixesha eliphantsi leekhalori linokulingana nendlala okanye ukugula.

Ukuze siphile, ingqondo yayiza kuthumela imiqondiso eyahlukeneyo emzimbeni ukugcina amandla.

Ukwenza oku ngotshintsho oluninzi lwezinto eziphilayo, ezaziwa ngokudibeneyo njenge “metabolic adaptations.” Olu hlengahlengiso lubi lubandakanya:

• Ukuhla kwe testosterone: I-testosterone yeyona hormone iphambili kubo bobabini isini, kodwa kubaluleke ngakumbi emadodeni. Inokwehla iye kumanqanaba asezantsi xa utya (,).
• Ukuncipha kwenkcitho yamandla okuphumla: Oku kulinganisa imetabolism yakho okanye inani leekhalori ozitshisayo xa uphumle. Oku kuncipha kukwabizwa ngokuba yi-thermogenesis eguqukayo okanye "indlela yendlala" (,,,,,,).
• Ukuncipha kwihomoni yedlala lengqula: Le hormone idlala indima ephambili kwimetabolism. Amanqanaba ayo ahlala ehla xa kutyiwa (,,).
• Ukuncipha kokusebenza ngokwasemzimbeni: Ukusebenza komzimba, kokubini ukuqonda kunye nokuqonda, kuhlala kuncipha xa utya kwaye kunokuba yinto ephambili ekutyebeni kakhulu kunye nokufumana kwakhona (,,).
• Ukwanda kwecortisol: Le hormone yoxinzelelo inokubangela imiba emininzi yempilo kwaye idlale indima ekufumaneni amafutha xa amanqanaba ephakanyisiwe rhoqo (,,).
• Ukuhla kwe-leptin: Ihormone yendlala ebalulekileyo ekufuneka ixelele ingqondo yakho ukuba ugcwele kwaye uyeke ukutya (,).
• Ukwanda kwi-ghrelin: Ihlala ibonwa njengokuchasene ne-leptin, i-ghrelin iveliswa kumatshini wokugaya kwaye ibonakalise ingqondo yakho ukuba ulambile (,,).

Olu hlengahlengiso zezi ngqo ngokuchasene wento oyifunayo ukuze uphumelele, ukunciphisa umzimba ixesha elide.

Nangona olu tshintsho lunokwenzeka kwinqanaba elithile ngebhayisikile yeebhayisikile nayo, uphononongo lubonisa ukuba isiphumo sincinci kakhulu.

Ukutya okuqhelekileyo kweekhalori ezisezantsi kuya kuchaphazela kakubi indlala, iihormone kunye imetabolism. Olu tshintsho lwenza kube nzima kakhulu ukugcina ngempumelelo ukulahleka kwesisindo kwixesha elide.

IiHormone zakho zisebenza ngokuchasene nawe

Umzimba wakho wenza yonke into esemandleni ayo ukunciphisa ukuthoba umzimba, ukugcina amandla kunye nokufumana kwakhona ubunzima emva kokutya.

Utshintsho kulawulo lwehomoni edlala ubunzima ludlala indima ephambili kule (,,,,).

Njengamehlo, i-leptin inciphisa indlala, ngelixa i-ghrelin iyonyusa (,,).

Kwisifundo sokulahleka kwesisindo seenyanga ezi-6, amanqanaba e-ghrelin anyuke nge-24%. Olunye uphononongo lokongamela umakhi womzimba otyebileyo ufumene ukonyuka kwama-40% kumanqanaba e-ghrelin ngaphezulu kweenyanga ezi-6 (,,).

Kwisifundo esinye, xa abathathi-nxaxheba baphulukana ne-21% yomzimba wabo, amanqanaba e-leptin ehla ngaphezulu kwe-70%. Olunye uphononongo lufumanise ukuba iintsuku ezi-3 zokutya ikhalori ephezulu zonyusa amanqanaba e-leptin ngama-28% kunye nenkcitho yamandla nge-7% (,).

Esi sesinye sezinto ezinokubakho zokuhamba ngebhayisikile, njengoko amaxesha eekhalori aphezulu enokunciphisa i-ghrelin kunye nokunyusa i-leptin.

Umzekelo, olunye uphononongo lufumanise iiveki ezi-2 zokutya i-29-45% ngaphezulu kweekhalori ezinciphise amanqanaba e-ghrelin nge-18% ().

Olunye uphononongo luthelekise iinyanga ezi-3 kukutya okuphezulu kweekhalori ukuya kwiinyanga ezi-3 kukutya okuneekhalori eziphantsi. Njengoko bekulindelwe, bekukho ukonyuka kwama-20% kwi-ghrelin yeqela elitya ukutya xa kuthelekiswa nokuncitshiswa kwe-17% yeqela elinekhalori ephezulu ().

Ukutyiwa kwesisu kubangela ukonyuka kwehommone yendlala ghrelin, kunye nokwehla kwehypin leptin. Ukuhamba ngebhayisikile yekhalori kunokunceda ngokunciphisa oku kulungelelaniswa okungalunganga kwehomoni.

Uphando oluxhasa ukuhamba ngeCalori

Xa usika iikhalori, izifundo ezininzi zifumene ukwehla okubukhali kwinani leekhalori ozitshisayo ngosuku.

Njengoko kubonisiwe kwigrafu engezantsi, olu phononongo lweeveki ezi-8 lufumene phantse i-250 yeekhalori zokunciphisa iikhalori ezitshisiweyo ekuphumleni ().

Olunye uphando lufumene i-3-veki ephantsi yeekhalori zokutya kunciphisa imetabolism ngaphezulu kwe-100 yeekhalori. Nangona kunjalo, abathathi-nxaxheba batshintshele kukutya okuphezulu kweekhalori kwiveki ye-4, kwaye imetabolism yabo inyuke yaya kumanqanaba okuqala aphezulu ().

Olunye uphononongo lufumene ukuncipha okukhulu ukuya kuthi ga kwiikhalori ezingama-500 ngosuku xa utya. Oku kubalulekile kulondolozo lobunzima, njengoko kuya kufuneka unciphise ukutya kwakho nge-20-25% ngosuku ukugcina ubunzima bakho obutsha (,).

Ngokumalunga ne testosterone, ukutya-iveki enye ye-8 kunye nokuziqhelanisa nokuzilolonga kube nefuthe elibi kakhulu, kuncitshiswa amanqanaba nge-60% ().

Ukulandela ukutya kweveki ye-8, abathathi-nxaxheba babekwa kwiveki enye yokutya okunekhalori ephezulu, eyanyusa ngempumelelo amanqanaba e testosterone abuyela esiqhelweni ().

Okokugqibela, olona phando lufanelekileyo lusebenzise ukutya kweentsuku ezili-11 kulandelwa usuku lwe-3 lweentsuku ezininzi ze-calorie kwaye kuthelekiswa nokutya okuqhelekileyo kunye nokuthintelwa kwekhalori okuqhubekayo ().

Ngaphandle kokuvunyelwa ukuba batye nantoni na abayithandayo ngeentsuku ezi-3 kwithuba leeveki ezi-2, abathathi-nxaxheba baphulukene nobunzima kwaye bancipha kumgangatho wokunciphisa umzimba).

Uphando lubonisa ukuba amaxesha eekhalori aphezulu ngamaxesha athile anokunyusa imetabolism kunye namanqanaba ehomoni kwaye akuncede unciphise umzimba ngempumelelo ngakumbi kunokutya okuqhelekileyo.

Ungayisebenzisa njani iBhayisikile yokuKhwela

Akukho mithetho ichanekileyo yokuphumeza ukukhwela ibhayisikile okanye amaxesha aphezulu weekhalori.

Namathela kwindlela yokutya esebenzayo kwaye uyayithanda, emva koko wenze la maxesha eekhalori eziphezulu rhoqo.

Unokufuna ukuqala ixesha elinekhalori ephezulu emva kweeveki ezi-1 ukuya kwezi-4, xa ubona utshintsho emzimbeni.

Oku kunokubandakanya ukuncipha kwamandla, ukwenza umthambo, ukulala, ukuqhuba ngesondo okanye ithafa elilahlekileyo.

Ukutya kudla ngokuhamba ngokutyibilikayo kwiveki yokuqala okanye ezimbini, kodwa emva koko ufumana ukwehla okubonakalayo kwamandla, ukusebenza kunye nomgangatho wobomi.

Yilapho unokufuna ukongeza ixesha eliphezulu leekhalori. Kungcono ukumamela umzimba wakho kwaye uwunike iintsuku ezimbalwa ukuba uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uqbale (Kuncitshiswa ukuba ulungele umzimba wakho kwaye unike iintsuku ezimbalwa ukuba uphinde uphinde uphinde uphinde ufake i-refuel ngaphambi kwebhloko elandelayo yokutya.

Abanye abantu bayakonwabela ukuba neentsuku eziphezulu zeekhalori veki nganye. Umzekelo, iintsuku ezi-5 eziphantsi kweekhalori kunye neentsuku ezi-2 eziphezulu zeekhalori.

Abanye bathanda ukungena kwiseti yesiqhelo kunye nokutya kangangeeveki ezi-2 ukuya kwezi-4 ngaphambi kokudibanisa ixesha elide elingangeentsuku ezi-5 ukuya kwezi-5 zeekhalori.

Landela okanye ukhethe ukutya onokonwabela kwaye unamathele kuko, emva koko kongeza kwiikhalori eziphakamileyo ezikhupha rhoqo emva kweeveki ezi-1 ukuya kwezi-4, ngokusekwe kwingxelo yomzimba wakho kunye neziphumo.

Umzekelo weenkqubo zokuhamba ngebhayisikile

Akukho setyhula imiselweyo ekufuneka unamathele kuyo.

Njengoko ubona kwizifundo, abanye abantu batya iiveki ezi-3 kwaye banexesha leeveki ezi-1 eziphezulu zeekhalori. Abanye basebenzisa imijikelezo emincinci, enjengeentsuku ezili-11 ukuya kwiintsuku ezi-3 zokuphumla.

Ukongeza, abanye abantu baphumeza ukungcola njengoko kufuneka, ngelixa abanye begcina ishedyuli okanye umjikelo.

Nazi iiprotokholi zokuhamba ngebhayisikile ezimbalwa ekufuneka ziqwalaselwe:

• Umjikelo weveki: Iintsuku ezi-5 kukutya okuneekhalori ezisezantsi, emva koko-iintsuku ezi-2 zekhalori ephezulu ehlaziyiweyo.
• Umjikelo omncinci: Iintsuku ezili-11 kukutya okuneekhalori ezisezantsi ezilandelwa ziintsuku ezi-3 zokuhlaziya okuphezulu.
• 3 kwi, 1 icinyiwe: Ukutya okuya kwi-3-veki ephantsi elandelwa lusuku lwe-5-7 lwekhalori ephezulu.
• Umjikelo wenyanga: Iiveki ezi-4 ukuya kwezi-5 kukutya okuneekhalori ezisezantsi ezilandelwa kukutya okuneentsuku ezili-10 ukuya kwezi-14.

Kwiintsuku ezinekhalori ezisezantsi, nciphisa ukutya okutyayo nge-500-1,000 yeekhalori. Ngeentsuku eziphezulu zeekhalori, yidla malunga neekhalori ezili-1 000 ngaphezu kwenqanaba lokugcina elibaliweyo.

Vavanya indlela nganye kwaye ubone ukuba yeyiphi eyona ilungele wena. Ukuba awubali iikhalori, yonyusa nje ubungakanani besabelo sakho okanye ii-macros ngeenxa zonke kwisinye kwisithathu sokucoca.

Ungazama iindlela ezininzi, kubandakanya ukutya okufutshane kweentsuku ezi-5 ngeentsuku ezi-2 zokutya okanye ngaphezulu kweentsuku ezi-3 ukuya kwezi-5 zokutya ngeeveki ezi-1-2.

Hlanganisa ukuhamba ngebhayisikile yekhalori kunye nokuzilolonga

Kuba umthambo udlala indima ebalulekileyo kwezempilo nasekulahlekeni kwesisindo, iyavakala into yokuba iicalorie zakho zilungelelaniswe nomsebenzi wakho (,).

Iimfuno ezahlukileyo zokuzilolonga zinokutshintsha kakhulu iikhalori zakho zolo suku.

Ke ngoko, kusengqiqweni ukudibanisa iiseshoni zakho zokuzilolonga ezinde kunye nezona zomeleleyo kunye neentsuku eziphezulu zekhalori. Ngakolunye uhlangothi, gcina iiseshoni zokuzilolonga okanye iintsuku zokuphumla kwiintsuku zakho zekhalori ezisezantsi.

Ixesha elingaphezulu, oku kunokuvumela ukuba ulahlekelwe ngamanqatha kodwa ukonyusa ukusebenza xa kubaluleke kakhulu.

Nangona kunjalo, sukuyenza inkqubo yakho intsokothe. Ukuba uzivocavoca nje impilo kunye nokulahleka kobunzima, ungayigcina ilula kwaye ulandele iiprotocol zomzekelo ezidweliswe apha ngasentla.

Yenza iintsuku zakho zekhalori eziphezulu kwaye uhlaziye malunga neebhloko zoqeqesho okanye iiseshoni, kodwa ulungelelanise amaxesha akho eekhalori eziphantsi malunga noqeqesho oluncinci okanye olungaphantsi kwezinto eziphambili.

Thatha uMyalezo waseKhaya

Iikhalori ezihamba ngebhayisikile okanye ukutshintsha yindlela entsha enokuphucula impumelelo yokutya.

Kubonakala ngathi kudlala indima ebalulekileyo ekukhuseleni imetabolism kunye neehormoni, ezinokuthi zihlale zisihla ngexesha lokutya okuneekhalori ezisezantsi.

Nangona kunjalo ngaphandle kwezibonelelo zayo, asiyondlela yomlingo yokunciphisa umzimba.

Usafuna ukugxila kwiziseko, ezinje ngokufezekisa ukusilela kwekhalori yexesha elide, ukutya usempilweni, ukwenza umthambo nokufumana iiproteni ezaneleyo.

Nje ukuba ezi zinto zibekhona, ukuhamba ngebhayisikile kunokubanceda ukuphucula impumelelo yexesha elide.