Ngaba Utshisa iiCalori ezingakumbi ngeXesha lakho?

Umxholo

• Ukutshisa iikhalori ngexesha lakho
• Kuthekani ngeveki okanye ezimbini ezidlulileyo?
• Ngaba ukwenza umthambo ngelixa usexesheni kuya kukwenza utshise iikhalori ezininzi?
• Ukuba akunjalo, kutheni uziva ulambile?
• Ezinye iimpawu
• Iingcebiso zokujongana nendlala yexesha
• Umgca wezantsi

Ngokuqinisekileyo akufuneki ukuba sikuxelele ukuba umjikelo wokuya exesheni ungaphezulu kakhulu kunangexesha lakho lokuya exesheni. Ngumjikelezo onyukayo nophantsi wehomoni, iimvakalelo, kunye neempawu ezineziphumo ebezingalindelekanga ngaphaya kokopha.

Olunye lweenguqu ezinamarhe ekucingelwa ukuba lwenzeka kukuba umzimba wakho utshise ii-calories ezingaphezulu nokuba uphumle xa usexesheni. Qhubeka ufunda ukuze ufumane ukuba kuyinyani na.

Ukutshisa iikhalori ngexesha lakho

Abaphandi abafumananga ukuba uhlala utshisa iikhalori ezininzi ngelixa usexesheni. Uninzi lwezifundo kwesi sihloko zisebenzisa iisampulu ezincinci, ngoko ke kunzima ukusho ukuba izigqibo ngokuqinisekileyo ziyinyani.

Kufunyenwe ukuba ukuphumla kwinqanaba lokunciphisa umzimba (RMR) kuyahluka kakhulu kumjikelo wokuya esikhathini. Bafumanise ukuba abanye abantu basetyhini banokwahluka okubanzi kotshintsho kwi-RMR yabo-kangange-10%. Abanye abantu basetyhini babengenalo utshintsho olukhulu konke konke, ngamanye amaxesha bebancinci njenge-1.7 yepesenti.

Oku kuthetha ukuba ukutshiswa kweekhalori ngexesha elinokuxhomekeka emntwini. Abanye abantu banokutshisa iikhalori ezininzi ngelixa abanye bengenawo umahluko omkhulu kumyinge wekhalori otshisiweyo.

Kuthekani ngeveki okanye ezimbini ezidlulileyo?

Olunye uphononongo lophando olupapashwe kwiProceedings of the Nutrition Society lufumanise ukuba abasetyhini bane-RMR ephezulu kancinci kwinqanaba lokuya kwabo esikhathini. Eli lixesha phakathi kokuvuthwa kwaye xa umntu eqala ukuya exesheni.

Omnye umphandi uxela ukuba i-RMR inokunyuka ngexesha le-ovulation uqobo. Kulapho umzimba wakho ukhupha iqanda ukuze likwazi ukuchumisa.

UMelinda Manore, PhD, RD, uNjingalwazi we-Emeritus weZondlo kwiYunivesithi yaseOregon State uthi: "Ukuphumla kweqondo lokutshintsha komzimba ngexesha lokuya exesheni kunyuke ngeentsuku ezimbalwa ngexesha lokukhulelwa. "Oko utshilo, umzimba uhlengahlengisa kolu tshintsho luncinci kwi-RMR kwaye ubunzima ngokwesiqhelo abuguquki ngexesha lomjikelo, ngaphandle kokugcinwa kwamanzi okunokwenzeka."

Nangona kunjalo, uManore uthi utshintsho lincinci kangangokuba awunazo iimfuno ezinkulu zekhalori.

Ngaba ukwenza umthambo ngelixa usexesheni kuya kukwenza utshise iikhalori ezininzi?

Ngelixa usafanele ukuba uzilolonge rhoqo, akukho datha yokubonisa ukuba ukwenza umthambo ngelixa usexesheni kukwenza utshise iikhalori ezingakumbi. Kodwa ukuzilolonga kunokukwenza uzive ungcono emzimbeni xa usexesheni ngokunciphisa iimpawu ezinje nge cramping kunye neentlungu zangasemva.

Ukuba akunjalo, kutheni uziva ulambile?

Uphononongo olupapashwe kwiJenali yaseYurophu yeZondlo lufumene umdla wokutya uyanda kwiveki ephambi kwexesha lakho.

USunni Mumford, PhD, u-Earl Stadtman utshilo: Umphandi kwisebe le-Epidemiology loPhando lwaBemi boLuntu lwaMakhaya kumaZiko ezeMpilo kunye nokufunda kunye nombhali.

Uphononongo luka-2010 lufumanise ukuba abasetyhini abanengxaki yokuphazamiseka kwangaphambi kokuya exesheni (PMDD) kunokwenzeka ukuba banqwenele ukutya okunamafutha aphezulu kunye nokutya okuswiti ngexesha lesigaba se-luteal kunabafazi abangenayo le ngxaki.

I-PMDD yimeko ebangela ukucaphuka okukhulu, uxinzelelo kunye nezinye iimpawu ngaphambi kwexesha lakho.

Izizathu zokuba ulambile phambi kwexesha lakho kunokuba yinxalenye yomzimba kunye nenxalenye yengqondo.

Okokuqala, ukutya okunamafutha aphezulu kunye nokutya okuswiti kunokwanelisa intswelo yeemvakalelo xa ukutshintsha iihomoni kunokukwenza uzive usezantsi.

Esinye isizathu sinokuhambelana nokusinda. Umzimba wakho unokunqwenela oku kutya njengendlela yokukhusela umzimba wakho kunye nokukunika amandla owadingayo.

Ezinye iimpawu

Abaphandi bafumene ezinye iimpawu ezinokuthi zenzeke ngenxa yokutshintsha kwenqanaba lehomoni kumjikelo wokuya esikhathini. Oku kubandakanya:

• Uphononongo olupapashwe kwijenali yePhysology kunye nokuziphatha kufumanise ukuba abafazi banolwazelelelo olukhulu lokunuka phakathi kwinqanaba lesigaba sokujikeleza.
• Uphononongo olupapashwe kwijenali ye-Psychology ifumanise ukuba abafazi bachitha imali eninzi kwinkangeleko nakwizinto zokuthambisa ngelixa bevota.

Iingcebiso zokujongana nendlala yexesha

Xa unqwenela ukutya okumnandi okanye okunamafutha aphezulu, umjikelo wakho wokuya exesheni unokuba ngunobangela. Ngokwesiqhelo, inani elincinci loku kutya linokucima umnqweno. Iqhekeza elincinci leetshokholethi emnyama okanye iifriji ezintathu kunokuba yiyo yonke into oyifunayo.

"[Zama] ukukhetha amashwamshwam asempilweni kunye nezinye iindlela," ucebisa uMamford. "Ke, yiya kwiziqhamo ukunceda ukulwa isifiso soshukela okanye iziqwengana ezigcwele iinkozo okanye amandongomane okunqwenela ityuwa."

Amanye amanyathelo onokuwathatha aquka:

• ukutya ukutya okuncinci, okuxhaphakileyo
• Ukutya okune-protein eninzi kunye nezinye iicarbbs, ezifana nesiqingatha sesandwich yaseTurkey, isiqingatha sebagel epheleleyo yeenkozo nebhotolo yamandongomane, okanye iityhubhu ezininzi zeshizi ezineeamangile ezimbalwa
• ukwenza umthambo, ukuhamba okanye ukuhambahamba
• ukuhlala unamanzi amaninzi

Umgca wezantsi

Izifundo zifumene utshintsho kwi-RMR ngexesha lokuya esikhathini kodwa iziphumo zilinganiselwe, azingqinelani, kwaye zixhomekeke ngokupheleleyo emntwini. Unokuba ne-RMR ephezulu kancinci ngexesha lesigaba sokuziphatha ngaphambi kwexesha lakho.

Ngokwesiqhelo, utshintsho kumanqanaba emetabolism alwanele ukunyusa ukutshiswa kweekhalori okanye ukufuna ukutya okungaphezulu kwekhalori. Kwaye, abanye abantu baneminqweno okanye ngakumbi ukulamba ngeli xesha, elinokuthi lisuse nakuphi na ukunyuka okuncinci.