Usuku lokuTyiswa: Into eyiyo kunye nendlela yokwenza ngayo

Umxholo

• Yintoni usuku oluqinisekisiweyo?
• Isebenza njani imini ehlaziyiweyo?
• I-thermogenesis eguqukayo
• Ukuhluzwa kweentsuku
• Izibonelelo ezinokubakho
• Unokuthintela ithafa lokulahleka kobunzima
• Ngamana ungawunciphisa umngcipheko wokubheja
• Ngamana unokuphucula ukusebenza komzimba
• Izinto ezinokubakho ezantsi
• Ukunqongophala kophando
• Kulula ukuya ngaphaya kwebhodi
• Inxalenye yendlela yokutya
• Ngaba unokwenza ubudlelwane obugqwethekileyo kunye nokutya
• Uluseka njani usuku oluhlaziyiweyo
• Imenyu yesampulu
• Umgca wezantsi

Ukwamkela indlela yokuphila esempilweni kunokuba lucelomngeni, ngakumbi ukuba uzama ukunciphisa umzimba.

Ngona uninzi lokutya okunciphisa umzimba kugxile ekutyeni iziqwengana ezincinci kunye neekhalori ezimbalwa, abantu abaninzi bayasokola ukubambelela kwezi zitya ngenxa yeemvakalelo zokukhathazeka xa bengafumani ziphumo- nokuba balandela isicwangciso ngokugqibeleleyo ().

Oko kwathiwa, abantu abaninzi baxela impumelelo ngokongeza usuku oluqinisekisiweyo kwindlela yabo yokutya yeveki nganye.

Ukubeka nje, usuku oluhlaziyiweyo kukunyuka okucwangcisiweyo kweekhalori zosuku olunye ngeveki okanye ngeveki. Yenzelwe ukunika umzimba wakho ithuba lokuphumla okwethutyana kuthintelo lweekhalori.

Eli nqaku likuxelela konke okufuneka ukwazi malunga neentsuku eziqinisekisiweyo, indlela yokwenza ngokufanelekileyo, nokuba zikulungele na.

Yintoni usuku oluqinisekisiweyo?

Usuku oluhlaziyiweyo lusuku apho ugqithise ngabom iikhalori emva kwexesha lokuba usilele kwiikhalori- nokuba kwavela kukutya iikhalori ezimbalwa okanye ukwandisa umsebenzi womzimba, okanye zombini (,).

Umbono osemva kosuku oluhlaziyiweyo kukuchasene neziphumo ezibi zokuba usilele kwiikhalori, ezinje ngamanqanaba asezantsi ehomoni, ukwanda kwendlala, ukonqena, ukudinwa, kunye nokubetha ithafa lokunciphisa umzimba (,).

Nangona oku kuvakala kufana nomhla wokukopela, ezi zimbini akufuneki zidideke.

Iintsuku zokukhohlisa zibandakanya ukutya okungalawulekiyo nokungacwangciswanga usuku olunye. Uninzi lweentsuku zokukopela, naluphi na uhlobo lokutya luvumelekile kwimilinganiselo engenamda ().

Ngokwahlukileyo, usuku oluhlaziyiweyo lubandakanya ukucwangciswa okucingisisiweyo kunye nokulawulwa kokutya. Ngokungafaniyo neentsuku zokukopela, kuvunyelwe kuphela ukunyuka okuphakathi kweekhalori, kunye nohlobo lokutya, njengoko uninzi lweentsuku ezihlaziyiweyo zigxininisa kwiikhalori ezivela kumanqatha kunye nakwiiprotein (,).

Ngelixa iintsuku eziqinisekisiweyo zingahluka ukusuka komnye umntu ukuya komnye, eyona njongo iphambili kukutya kwintsalela yekhalori ngendlela elawulwayo.

Usuku oluhlaziyiweyo luphumla okwethutyana kuthintelo lweekhalori olubandakanya usuku olulawulwayo lokutya kakhulu kugxilwe kwiikhabhathi. Ijolise ekuchaseni iziphumo ezibi zokuthintela ikhalori kunye nokunceda ukunciphisa umzimba.

Isebenza njani imini ehlaziyiweyo?

Unokuzibuza ukuba kutheni intsalela yekhalori yethutyana ingakhokelela ekulahlekeni kobunzima, kodwa ukuqiqa emva kwayo kujongana nenye yezona ngxaki ziphambili uninzi lwabantu olunazo xa kuncipha umzimba - ithafa lokulahleka kwesisindo okanye ukwehla.

Njengokuba unciphisa ikhalori yakho kwaye uqala ukuphulukana namanqatha omzimba, utshintsho kwihomoni luyenzeka, oluxelela umzimba wakho ukuba uhlangabezana nokusilela kwekhalori. Ngeli xesha, umzimba wakho uya kuqala ukukhangela iindlela zokunciphisa kangangoko kunokwenzeka ukunciphisa umda wokunciphisa umzimba (,).

Ngokukodwa, ihomoni eyaziwa ngokuba yi-leptin iqala ukwehla. ILeptin iveliswa ziiseli ezinamanqatha kwaye ixelela umzimba wakho ukuba ineevenkile ezaneleyo zamafutha, ukunceda ekulawuleni ukutya kunye nokukhuthaza ukutshiswa kwekhalori (,,,).

Nangona kunjalo, amanqanaba asezantsi ale hormone abonisa ingqondo yakho ukuba ungena kwixesha elingaziwayo lokuncitshiswa kweekhalori. Ngenxa yoko, umzimba wakho ufumana imiqondiso yokutya ukutya okuninzi kunye nokutshisa iikhalori ezimbalwa. Le nkqubo yaziwa ngokuba thermogenesis adaptive (,,).

I-thermogenesis eguqukayo

I-adaptogenesis eguqukayo yinkqubo ekhuselayo eguqula imetabolism yomzimba wakho ukonyusa ukungenisa amandla kunye nokunciphisa ukuphuma kwamandla ekuphunguleni ukwehla kobunzima.

Ngexesha lale nkqubo, umzimba wakho ukhupha iihormone ezahlukeneyo kwaye wandise iminqweno yokutya ukuze unyanzele ukuba usebenzise iikhalori ezingaphezulu (,,).

Ukongeza, inqanaba otshisa ngalo iikhalori linokutshintsha. Umzekelo, unokufumana ukuncipha kwimithambo yokusebenza ye-thermogenesis (i-EAT) kunye nomsebenzi ongasebenzisi umthambo we-thermogenesis (NEAT).

I-EAT ibandakanya ukwenza umsebenzi wasekhaya ngabom ngelixa i-NEAT ibandakanya nawaphina amandla asetyenziselwa imisebenzi yemihla ngemihla, njengokuhamba, ukugungqa, kunye nentshukumo ngokubanzi. Ezinye izinto zenkcitho yakho yamandla zibandakanya ireyithi yokutya (i-BMR) kunye nefuthe lokutya (TEF) (,).

Ngenxa yotshintsho olwenzekayo njengoko unciphisa umzimba, unokuziva ungenamandla okwenza umthambo, khetha ilifti endaweni yokuthatha izinyuko, kwaye uhambe kancinci ngaphantsi.

Kudityanisiwe, ukunciphisa inani leekhalori ozitshisayo kunye nokunyuka kokutya ikhalori kunciphisa amathuba okuqhubeka nokwehla kobunzima (,,).

Nangona oku kunokujongwa njengengxaki, yinkqubo yendaleko eyanceda abantu ukuba basinde ngexesha lendlala okanye lendlala ().

Ukuhluzwa kweentsuku

Xa uzama ukunciphisa umzimba, unokuba usilele kwiikhalori kwiintsuku ezininzi, ngenxa yoko uqhubeka ngokunyanzela amanqanaba akho e-leptin ukuba awe (,).

Ngokwazisa usuku oluhlaziyiweyo veki nganye okanye njalo, unokunyusa okwethutyana amanqanaba akho e-leptin ngokwanda kwekhalori, enokukunceda ukugcina inkqubo yokutsha kwamafutha omzimba isebenza ngokufanelekileyo ().

IiCarbs zezona kugxilwe kuzo kwiintsuku ezihlaziyiweyo ngenxa yesakhono sazo sokunyusa amanqanaba e-leptin, xa kuthelekiswa namafutha okanye iiproteni. Ke ngoko, ngokutya ukutya okune-carb-rich on your refeed day, kusenokwenzeka ukuba unike umzimba wakho elona thuba lilungileyo lokulinganisa amanqanaba alo leptin ().

Iintsuku ezihlaziyiweyo zinokunyusa amanqanaba ehomoni, anjenge-leptin, ukunciphisa iziphumo ze-thermogenesis eguqukayo, inkqubo yokusinda ebonakalisiweyo ukunciphisa ukuthoba umzimba.

Izibonelelo ezinokubakho

Iintsuku zokuhluthwa zinokunika izibonelelo ezithile.

Unokuthintela ithafa lokulahleka kobunzima

Esona sizathu siphambili seentsuku ezichongiweyo kukuthintela ithafa lokulahleka kobunzima.

Xa abantu bezama ukunciphisa umzimba, banokubona iziphumo kwangoko ekuqaleni, kodwa oku kulandelwa lixesha apho kungekho kuphulukana nobunzima. Oku kuyinxalenye yenkqubo yokusinda ebizwa ngokuba yi-adaptive thermogenesis ().

Ngokutyisa umzimba wakho iikhalori ezigqithileyo ngohlobo lwee-carbs, amanqanaba akho e-leptin ayenyuka okwethutyana, anokuthintela i-thermogenesis eguqukayo ekuphazamiseni ukunciphisa umzimba ().

Nangona kunjalo, uphando oluthe kratya luyafuneka ukuqonda ngcono iziphumo zokuhlaziya okwethutyana kunye nenqanaba leptin ().

Ngamana ungawunciphisa umngcipheko wokubheja

Uninzi lophando lufumanise ukuba ukuthintelwa kokutya ekugqibeleni kukhokelela kukutya kakhulu okanye ukubetha, yiyo loo nto iintsuku zokukopela ziye zaduma kuluntu lokuqina ().

Nangona kunjalo, iintsuku zokukopela ziyilelwe njengendlela yokuzinkcinkca kwisixa esingenamda sokutya, esinokukhokelela kubudlelwane obugqwethekileyo kunye nokutya kunye nokunciphisa inkqubela phambili yakho. Ngokwahlukileyo, iintsuku ezihlaziyiweyo ziyilelwe ukunyusa iikhalori ngobumnene nangenjongo, ezinokuthi zinciphise ukubetha (,).

Ukuzisa usuku oluhlaziyiweyo kunokunceda ukunciphisa umda wokubhaka ngokuvumela ukutya okuyekisiwe kwizicwangciso ezininzi zokutya, ngakumbi izityebi zecarb. Ngapha koko, inokunceda ukwanelisa iminqweno kunye nokunciphisa iimvakalelo zokuncitshiswa ().

Nangona kunjalo, usuku oluhlaziyiweyo kunye nokutya okunesithintelo ngokugqithiseleyo akunakulisombulula. Ke ngoko, khetha ipateni yokutya eyamkela uluhlu olubanzi lokutya olonwabisayo ().

Ngamana unokuphucula ukusebenza komzimba

Iintsuku ezihlaziyiweyo zinokunceda ukuphucula ukusebenza komzimba.

Ngamaxesha othintelo lweekhalori, amandla omzimba wakho wokugcina i-glycogen inomda. I-Glycogen yikhonkco ye-carbohydrate ende egcinwe kwimisipha yakho nakwisibindi kwaye isetyenziswe njengomthombo wamandla okhawulezayo ngexesha lomsebenzi (,,,).

Kuba iintsuku eziqinisekisiweyo zigxininisa ekutyeni i-carb, oku kunokunceda ukuzalisa iivenkile ze-glycogen, ezinokuthi ziphucule ukusebenza kwakho kwindawo yokuzivocavoca, kumkhondo wendlela, okanye ebaleni.

Nangona uphando oluthe kratya luyafuneka, iintsuku ezihlaziyiweyo zinokukunceda woyise ithafa lokulahleka kobunzima, thintela ukubetha, kunye nokuphucula ukusebenza kwezemidlalo.

Izinto ezinokubakho ezantsi

Ngaphandle kwezibonelelo ezinokubakho, ezinye izinto ezinokubangela ukwehla kufuneka ziqwalaselwe ngaphambi kokungenisa usuku oluqinisekisiweyo.

Ukunqongophala kophando

Nangona ithiyori yeentsuku ezichongiweyo iyavakala, akukho phando lukhulu ngesihloko. Ngapha koko, i-thermogenesis eguqukayo isisihloko esiphikisayo phakathi kwabaphandi, ngokubhekisa ekubuzeni ukusebenza kweentsuku ezihlaziyiweyo ().

Ngapha koko, umzimba womntu unobunkunkqele kwaye unokuziqhelanisa ngokulula notshintsho ekutyeni. Imetabolism yakho ayinamava otshintsho oluhlala luhleli ukusuka kolunye usuku lokuba kwintsalela yekhalori okanye ukusilela kwaye ixhomekeke ikakhulu kwimfuza nakwiminyaka yobudala ().

Njengokuba kuthatha iintsuku ezininzi ukuya kwiiveki zokuthintelwa kwekhalori kumanqanaba e-leptin ukwehla kunye ne-thermogenesis eguqukayo ukuba yenzeke, kusenokwenzeka ukuba ithathe ngaphezulu kosuku olunye ukunyusa ngokwaneleyo amanqanaba e-leptin ngokwaneleyo ukuxhasa ukunciphisa umzimba ().

Kulula ukuya ngaphaya kwebhodi

Nangona unokuba nosuku olucwangcisiweyo oluqwalaselweyo, unokuba nobunzima ekulawuleni ukutya kwakho xa sele uqalile. Kuxhomekeke kubunzulu besithintelo sakho sekhalori phakathi evekini, unokufumana iminqweno enamandla egqithisa iinjongo zakho ezilungileyo.

Ke ngoko, xa uzama ukunciphisa umzimba, kungangcono ukuba uzinciphise ungabikho ngaphezulu kwentsilelo yeekhalori ezingama-500 ngosuku ngazo zozibini ukwanda kokuzilolonga kunye nokwehla ngokuthoba ikhalori ().

Nangona le ndlela elungeleleneyo inokwenza ubunzima buthathe ixesha elide, usenokuba mancinci amathuba okuba uphinde ubuye ekuhambeni kwexesha ().

Inxalenye yendlela yokutya

Nangona iintsuku ezihlaziyiweyo zikhuthaza ukuphumla okwethutyana kuthintelo lweekhalori, basaqhubeka nokugxininisa kwindlela yokutya njengendlela yokwehlisa umzimba.

Ukujonga uninzi lokutya kuyasilela ukuvelisa ukunciphisa umzimba ixesha elide, ukulandela indlela yokuphila esempilweni engaphelisi amaqela okutya onke okanye ukukhuthaza isithintelo sekhalori esomeleleyo kunokuba sesona sizinzileyo ().

Uninzi lwezikhokelo zincoma indlela yokulondolozwa kwesisindo kwimpumelelo yexesha elide. Kubandakanya intsilelo yekhalori ethobekileyo ngokwanda komzimba kunye nokusetyenziswa kokutya okuphelelweyo okuncinci (,).

Ngale ndlela, ukunciphisa umzimba kunokufezekiswa ngaphandle kwesidingo sosuku oluhlaziyiweyo.

Ngaba unokwenza ubudlelwane obugqwethekileyo kunye nokutya

Nakuphi na ukutya okuza nomngcipheko wokuchaphazela kakubi ubudlelwane bakho nokutya.

Nangona iintsuku ezihlaziyiweyo zikhuthaza ukutya okune-carb ngosuku olunye, zihlala zidityaniswa nezidlo ezenza i-carbs okanye amanye amaqela okutya, ukudala ukungalunganga "okuhle ngokuchasene nokubi" ().

Ngapha koko, ukuvumela kuphela usuku olunye ngaphandle kwesithintelo sekhalori veki nganye okanye ezimbini kunokubangela ukuphakama koxinzelelo kunye noloyiko olujikeleze ukutya kunye neekhalori. Oku kunokukhokelela kwiingcinga zokutya ezingalunganga kunye nokuziphatha ().

Ukuba unembali yokungaphili ngendlela yokutya okanye yokutya, kungangcono ukunqanda iintsuku kunye nokutya okuqinisekileyo, okanye uthethe nengcali yezempilo efanelekileyo.

Nangona iintsuku eziqinisekisiweyo zithandwa, kukho uphando olulinganiselweyo ekusebenzeni kwabo. Ngapha koko, zihlala zidityaniswa kunye nokutya okugabadeleyo okunokuthi kukhuthaze ubudlelwane obubi kunye nokutya kunye nokuphazamiseka kwengcinga kunye nokuziphatha.

Uluseka njani usuku oluhlaziyiweyo

Ukuba unomdla wokubandakanya iintsuku ezihlaziyiweyo kwindlela yakho yokutya, kungcono ukuchitha ixesha uzicwangcisela ukuqinisekisa ukuba awuhambi ngaphezulu. Ngaphezu koko, kusenokufuneka uhlengahlengise imigaqo ukuze ihlangabezane neemfuno zomzimba wakho.

Ngokubanzi, uninzi lwabantu olunentsilelo yeekhalori kufuneka luqwalasele ukubandakanya usuku oluhlaziyiweyo kube kanye kwiiveki ezi-2, nangona oku kuya kuxhomekeka kumyinge wamanqatha emzimbeni nakwiinjongo. Abo banamafutha asezantsi omzimba banokufuna ukonyusa inani labo leentsuku eziqinisekileyo (,).

Sebenzisa itshathi elandelayo njengereferensi:

* Qaphela: Uninzi lwabasetyhini kufuneka lujolise ekubeni neepesenti ezityebileyo emzimbeni ngaphezulu kwe-15% ukuxhasa ukuzala kunye nempilo iyonke.

Nangona kungekho zikhokelo zaseburhulumenteni, uninzi lweentsuku ezihlaziyiweyo kufuneka zijolise ekwandiseni iikhalori zemihla ngemihla ngama-20-30%. Umzekelo, ukuba ufuna malunga ne-2,000 yeekhalori ngosuku ukugcina ubunzima bakho, kuya kufuneka ujonge ukuba ne-400-600 eyongezelelweyo yeekhalori ngosuku.

Injongo yokutya uninzi lweekhalori zakho ezongezelelekileyo kukutya okune-carb, ezinjengeenkozo, ipasta, irayisi, iitapile kunye neebhanana, njengoko ii-carbs zibonise ukuba zonyusa amanqanaba e-leptin ngaphezulu kweprotein okanye amafutha (,).

Ungaqhubeka nokutya iiprotein kunye namafutha kwisidlo ngasinye. Nangona kunjalo, beka phambili ii-carbs kuqala, emva koko iprotein, kunye nokunciphisa amafutha.

Uninzi lokutya okuhlaziyiweyo lucebisa ukunciphisa amafutha kwi-20-40 gram ngemini kwaye ucebise ngokutya malunga ne-0.68-0.9 yeeprotheyini ngeponti nganye (1.5-2.0 gram ngekg) yobunzima bomzimba.

Ukuqinisekisa ukuba uhlangabezana neemfuno zomzimba wakho, kungangcono ukuba uthethe nengcali yezempilo ngaphambi kokuphumeza usuku oluqinisekisiweyo kulawulo lwakho lokutya.

Ngeentsuku eziqinisekisiweyo, jolisa ekunyuseni iikhalori zakho zemihla ngemihla ngama-20-30%, kwaye uninzi lolonyuko luvela kwii-carbs.

Imenyu yesampulu

Ukuba uyazibuza ukuba luza kubonakala njani usuku oluhlaziyiweyo, nanku umzekelo. Gcina ukhumbula ukuba izabelo zokutya nganye ziya kwahluka ngokuxhomekeke kubunzima bakho kunye nezinye iimfuno.

• Isidlo sakusasa: I-3-4 ingqolowa ephekiweyo ene-maple isiraphu, ii-walnuts, kunye ne-1 scoop ye-protein yomgubo (okanye isithako esilinganayo sokusebenza kweprotein esekwe kwisityalo
• I-snack: 1 indebe (225 gram) yetshizi yetshizi kunye namaqunube
• Isidlo sasemini: isandwich yaseTurkey kwisonka esipheleleyo senkozo kunye neetumato, lettuce, imayonnaise, kunye ne-mozzarella cheese
• I-snack: ukungcangcazela okwenziwe ngobisi lweenkomo okanye lwezityalo, iibhanana, amajikijolo, imbewu ye-hemp, kunye ne-whey protein powder
• Isidlo sangokuhlwa: Ii-ounces ezi-5-6 (i-140-170 gram) yenkukhu yenkukhu, iikomityi eziyi-1-2 (195-390 gram) zerayisi emdaka, 1-2 iikomityi (175-350 gram) zemifuno etyiweyo
• IDessert: I-1/2 indebe (i-130 gram) ye-chocolate pudding

Ngokuchaseneyo, landela ipateni yokutya efana naleyo yokutya okuqhelekileyo kunye nokongeza ii-carbs ezongezelelweyo kwisidlo ngasinye.

Ukutya kwiintsuku ezihlaziyiweyo kufuneka kugxininise ukutya okune-carb-mali enexabiso eliphakathi leeprotein kunye namafutha ancitshisiweyo.

Umgca wezantsi

Iintsuku ezigqityiweyo zenzelwe ukunika ikhefu okwethutyana kuthintelo lweekhalori.

Ithiyori emva kweentsuku ezihlaziyiweyo kukuphucula amanqanaba ehomoni, oko kukuthi i-leptin, ukuthintela ukulahleka kwamatye okubangelwa yinkqubo eyaziwa ngokuba yi-thermogenesis eguqukayo. Banokunciphisa umngcipheko wokubheja kunye nokuphucula ukusebenza kwezemidlalo.

Nangona kunjalo, uphando oluthe kratya luyafuneka ukuqonda ngcono injongo kunye nendima yeentsuku ezihlaziyiweyo ekulahlekeni kwesisindo. Ngaphaya koko, banokungakulungeli abo banembali yokutya okungalunganga.

Ukuba ufikelele kwithafa lokulahleka kobunzima, unokufuna ukuqaphela ukufaka usuku oluhlaziyiweyo kwinkqubo yakho.