I-Calorie Cycling 101: Umhlahlandlela Wabaqalayo

-Delile

• Kuyini ukuhamba kweCalorie?
• “Izidlo” Ezivame Kakhulu Ziyahluleka
• Ukushintshashintsha Kwemethrikhi Kuzidlo Ezijwayelekile
• AmaHormone Akho asebenza ngokumelene Nawe
• Ucwaningo olusekela ukuhamba ngebhayisikili kwekhalori
• Ungakusebenzisa Kanjani Ukuhamba Ngebhayisikili
• Isibonelo Izivumelwano Zokuhamba Ngebhayisikili
• Hlanganisa ukuhamba ngebhola lekhalori nokuzivocavoca umzimba
• Thatha Umlayezo Wekhaya

Ukuhamba ngebhayisikili kwekhalori kuyindlela yokudla engakusiza unamathele ekudleni kwakho futhi wehlise isisindo.

Esikhundleni sokudla inani elihleliwe lamakhalori nsuku zonke, ukudla kwakho kuyashintsha.

Lo mbhalo uchaza konke odinga ukukwazi mayelana nokuhamba ngebhayisikili.

Kuyini ukuhamba kweCalorie?

Ukuhamba ngebhayisikili kwekhalori, okubizwa nangokuthi ukushintshwa kwekhalori, kuyisitayela sokudla esikuvumela ukuthi ujikeleze phakathi kwezikhathi ezinekhalori eliphansi nezikhathi ezinamakhalori aphezulu.

Ayikho imikhawulo yokudla noma imihlahlandlela eqinile, inani nje lamakhalori ongawadla ngezinsuku ezithile noma amasonto athile.

Ngalesi sizathu, akuyona "ukudla" ngomqondo ojwayelekile, kepha kunalokho kuyindlela yokuhlela ukudla kwakho masonto onke noma ngenyanga.

Ucwaningo luphakamisa izinzuzo zokuhamba ngebhayisikili kufaka phakathi ukulahleka kwesisindo okukhulu, ikhono elithuthukisiwe lokunamathela ekudleni, indlala encane kanye nokwehliswa kokuguquguquka okungahambi kahle kwamahomoni nokuhleleka kokudla okujwayelekile kokunciphisa umzimba (,,).

Ngaphezu kwalokho, ukuhamba ngebhayisikili kwekhalori kungenziwa kepha kusebenza kangcono kuwe.

Esinye sezifundo ezinhle kakhulu kuze kube manje sisebenzise umjikelezo wezinsuku eziyi-14. Ababambiqhaza benze izinsuku eziyi-11 ekudleni okunama-khalori aphansi kwalandelwa izinsuku ezi-3 zokudla ama-calories amaningi (abizwa nge- “refeed”). Olunye ucwaningo selubheke izidlo ezinde ezinamasonto amathathu kuya kwayi-4 ezine-refeed refees (,,).

Yize le kuyindlela entsha, abazingeli babaqoqi cishe babenendlela efanayo yokudla emakhulwini eminyaka adlule. Lokhu kungenxa yokuthi ukudla bekungahlali kutholakala ngamanani afanayo nsuku zonke (4).

Kwakunezikhathi lapho ukudla kwakuntuleka kepha futhi kunezinye izikhathi lapho kwakukuningi, kuya ngesikhathi sonyaka nempumelelo yokuzingela (4).

Ukuhamba ngebhayisikili kwekhalori kuyindlela yokudla lapho uhambisa khona ukudla kwakho kwekhalori kusuka usuku nosuku noma isonto nesonto.

“Izidlo” Ezivame Kakhulu Ziyahluleka

Ukuze uqonde ukuthi kungani ukuhamba ngebhayisikili kwekhalori kuzuzisa kangaka, udinga ukuqonda ukuthi kungani "izidlo" ezivamile zehluleka isikhathi esiningi.

Iqiniso ngukuthi, izinga lokuphumelela lokwehlisa isisindo isikhathi eside libi kakhulu.

Ukubuyekezwa okukodwa kwezifundo zokwehlisa isisindo kutholakale ukuthi abantu abaningi baphinde bathola isisindo esingama-60% esilahlekile ezinyangeni eziyi-12 ().

Ngemuva kweminyaka emi-5, abantu abaningi cishe bazobe sebebuyile konke isisindo abasilahlile, ngenkathi cishe i-30% izosinda ngaphezu kwesisindo sabo sokuqala ().

Olunye ucwaningo luthole ukuthi cishe ingxenye eyodwa kwezintathu zama-dieters asethole wonke isisindo sawo esilahlekile unyaka owodwa ngemuva kokudla, ngabahlanganyeli abangama-28 kuphela kwabangu-76 abagcina isisindo sabo esisha ().

Ngoba ukwehlisa isisindo nokusigcina kunzima kakhulu, ohulumeni nabacwaningi abahola ngokukhuluphala bazamile ukuhambisa ukugxila ekuvikeleni (,,).

Ucwaningo oluningi luqokomisa ukuguqulwa komzimba kanye nezici ezingokwengqondo ezibangela ukuthi ukudla kungaphumeleli esikhathini eside (,,,,,,,,).

Ucwaningo lukhombisa ukuthi ama-dieters amaningi abuyisa kakhulu isisindo asilahlekelayo ekuqaleni, futhi imvamisa agcina enesisindo esengeziwe kakhulu kunakuqala.

Ukushintshashintsha Kwemethrikhi Kuzidlo Ezijwayelekile

Ukuziqhelanisa okubangelwe wukudla kuncoma ukuthi umzimba wakho ukuzwa njengombuso onobungozi.

Emakhulwini eminyaka adlule, isikhathi samakhalori aphansi singalingana nendlala noma ukugula.

Ukuze usinde, ubuchopho babuzothumela izimpawu ezahlukahlukene emzimbeni ukulondoloza amandla.

Lokhu ikwenza ngezinguquko eziningi zebhayoloji, ezaziwa ngokuhlanganyela ngokuthi “ukuguqulwa komzimba.” Lezi zinguquko ezimbi zifaka:

• Ukwehla kwe-testosterone: I-testosterone iyi-hormone eyisihluthulelo kubo bobabili ubulili, kodwa ibaluleke kakhulu emadodeni. Ingancipha iye emazingeni aphansi lapho kudayiswa (,).
• Nciphisa ukusetshenziswa kwemali yokuphumula: Lokhu kukala imetabolism yakho noma inani lamakhalori owashisayo lapho uphumule. Lokhu kuncipha kwaziwa nangokuthi yi-adaptive thermogenesis noma "imodi yendlala" (,,,,,,).
• Nciphisa i-hormone yegilo: Le hormone idlala indima ebalulekile ekusetshenzisweni komzimba. Amazinga ayo avame ukwehla lapho kudayiswa (,,).
• Nciphisa ukusebenza komzimba: Ukuzivocavoca umzimba, okubili nokwazi, kuvame ukwehla lapho kudayiswa futhi kungaba yinto ebalulekile ekukhuluphaleni nasekuvuseleleni isisindo (,,).
• Khulisa i-cortisol: Le hormone yokucindezela ingadala izingqinamba eziningi zezempilo futhi ibambe iqhaza ekuzuzeni amafutha lapho amazinga ephakanyiswa njalo (,,).
• Nciphisa i-leptin: I-hormone yendlala ebalulekile okufanele itshele ubuchopho bakho ukuthi usuthi futhi uyeke ukudla (,).
• Khulisa ku-ghrelin: Imvamisa ibonwa njengokuphikisana ne-leptin, i-ghrelin ikhiqizwa emgudwini wokugaya ukudla futhi itshengise ubuchopho bakho ukuthi ulambile (,,).

Lezi zinguquko yizo okuphambene ngqo yalokho okudingayo ukuze uphumelele, ukulahlekelwa isisindo isikhathi eside.

Yize lezi zinguquko kungenzeka zenzeke ngezinga elithile ngamabhayisikili ngebhayisikili futhi, ucwaningo lukhombisa ukuthi umphumela mncane kakhulu.

Ukudla okujwayelekile okunama-khalori amancane kuzothinta kabi indlala, ama-hormone kanye ne-metabolism. Lezi zinguquko zenza kube nzima kakhulu ukugcina ngempumelelo ukulahleka kwesisindo esikhathini eside.

AmaHormone Akho asebenza ngokumelene Nawe

Umzimba wakho wenza konke okusemandleni ukwehlisa ukwehla kwesisindo, ukonga amandla futhi uphinde uthole isisindo ngemuva kokudla.

Ukuguqulwa kwama-hormone alawula isisindo kudlala indima enkulu kulokhu (,,,,).

Njengesaaw, i-leptin inciphisa indlala, kanti i-ghrelin iyayandisa (,,).

Ocwaningweni lokunciphisa isisindo lwezinyanga eziyi-6, amazinga e-ghrelin akhuphuke ngama-24%. Olunye ucwaningo lokuqapha ukuthi owakha umzimba uzondeka kakhulu luthole ukwanda kwe-40% kumazinga we-ghrelin ngaphezu kwezinyanga eziyi-6 (,,).

Kocwaningo olulodwa, lapho abahlanganyeli belahlekelwa yi-21% yesisindo sabo somzimba, amazinga e-leptin ehle ngaphezu kuka-70%. Olunye ucwaningo luthole ukuthi izinsuku ezi-3 zokudla okunama-khalori aphezulu zikhuphule amazinga e-leptin ngama-28% nokusetshenziswa kwamandla ngo-7% (,).

Lokhu kungukuhlomula okukodwa kokuhamba ngebhayisikili, njengoba izikhathi ezinamakholori aphezulu zinganciphisa i-ghrelin futhi zikhuphule i-leptin.

Isibonelo, isifundo esisodwa sathola amaviki ama-2 wokudla ama-kilojoule angama-29-45% anciphisa amazinga e-ghrelin ngo-18% ().

Olunye ucwaningo lwaqhathanisa izinyanga ezi-3 ekudleni okunama-kilojoule amaningi kuya ezinyangeni ezi-3 ekudleni okunama-khalori aphansi. Njengoba bekulindelwe, kube nokwanda okungu-20% kwe-ghrelin yeqembu lokudlela ngokuqhathaniswa nokwehliswa kwe-17% kweqembu elinekhalori eliphakeme ().

Ukudla kudala ukwanda kwe-hormone yokulamba i-ghrelin, nokwehla kwe-hormone egcwele leptin. Ukuhamba ngebhayisikili kwekhalori kungasiza ngokunciphisa ukuguquguquka okungalungile kwamahomoni.

Ucwaningo olusekela ukuhamba ngebhayisikili kwekhalori

Uma usika ama-calories, izifundo eziningana zithole ukwehla okucijile kwenani lama-calories owashisayo ngosuku.

Njengoba kukhonjisiwe kugrafu engezansi, lolu cwaningo lwamaviki angu-8 luthole cishe ukwehliswa kwama-khalori angama-250 kuma-calories ashiswe ekuphumuleni ().

Olunye ucwaningo luthole isonto lama-3 lokudla okunama-khalori aphansi kwehle imetabolism ngama-calories angaphezu kwe-100. Kodwa-ke, ababambiqhaza bashintshele ekudleni okunama-khalori aphezulu ngeviki le-4, futhi imetabolism yabo inyuke yaba ngaphezu kwamazinga okuqala ().

Olunye ucwaningo luthole ukwehliswa okukhulu kwamakholori angama-500 ngosuku lapho kudliwa. Lokhu kubalulekile ekugcinweni kwesisindo, njengoba kuzodingeka unciphise ukudla okudlayo ngo-20-25% ngosuku ukuze ugcine isisindo sakho esisha (,).

Ngokuphathelene ne-testosterone, indlela yokudla neyamasonto ayisishiyagalombili yokuzivocavoca ibe nomthelela omubi ngokweqile, yehlisa amazinga cishe ngama-60% ().

Ukulandela ukudla kwamaviki angu-8, ababambiqhaza babekwa ekudleni kwesonto elilodwa elinekhalori eliphezulu, okwakhuphula ngempumelelo amazinga e-testosterone abuyela kokujwayelekile ().

Ekugcineni, ucwaningo olufanele kakhulu lusebenzise ukudla kwezinsuku eziyi-11 okulandelwa ikhalori ephezulu yezinsuku ezi-3 futhi kwaqhathaniswa nokudla okujwayelekile okunomkhawulo wekhalori oqhubekayo ().

Yize bevunyelwe ukudla noma yini abayithandayo izinsuku ezingama-3 esikhathini ngasinye samaviki ama-2, ababambiqhaza bancipha kakhulu futhi bancipha ngesilinganiso semethabolic ().

Ucwaningo lukhombisa ukuthi izinsuku ezinama-kilojoule amaningi ngezikhathi ezithile zingakhuphula izinga lokugayeka kokudla komzimba kanye nama-hormone futhi zikusize wehlise isisindo ngempumelelo kunokudla okujwayelekile.

Ungakusebenzisa Kanjani Ukuhamba Ngebhayisikili

Ayikho imithetho eqondile yokusebenzisa ikhalori lokuhamba ngebhayisikili noma izinkathi ezinamakholori aphezulu.

Namathela ekudleni okusebenzayo futhi okuthandayo, bese wenza lezi zikhathi ezinama-kilojoule amaningi ngezikhathi ezithile.

Ungahle uthande ukuqala isikhathi esinamakhalori amaningi ngemuva kwamasonto ayi-1-4, lapho ubona izinguquko zomzimba.

Lokhu kungafaka ukwehla kwamandla, ukuzivocavoca umzimba, ukulala, ukushayela ucansi noma ithafa elilahlekayo.

Ukudla kuvame ukuhamba kahle isonto lokuqala noma amabili, kepha-ke uthola ukwehla okubonakalayo kwamandla, ukusebenza nekhwalithi yempilo.

Lokhu kulapho ungahle uthande ukungeza isikhathi esinamakhalori aphezulu. Kungcono ukulalela umzimba wakho bese uwunikeza izinsuku ezimbalwa ukuze ululame futhi ufake uphethiloli ngaphambi kwebhulokhi elilandelayo lokudla kancane.

Abanye abantu bayakujabulela ukuba nalezi zinsuku ezinama-khalori aphezulu masonto onke. Isibonelo, izinsuku ezinhlanu-ikhalori eliphansi nezinsuku ezi-2 ezinekhalori ephezulu.

Abanye bathanda ukungena enkambisweni ebekiwe nasekudleni amasonto ayi-2-4 aqinile ngaphambi kokungeza ezikhathini ezinamakhalori aphezulu ezinsuku ezingama-5-7.

Landela noma khetha uhlobo lokudla ongakujabulela futhi unamathele kukho, bese umane ungeze kuma-calorie aphezulu njalo emavikini ayi-1-4, ngokuya ngempendulo nemiphumela yomzimba wakho.

Isibonelo Izivumelwano Zokuhamba Ngebhayisikili

Awukho umjikelezo owodwa ohleliwe okufanele unamathele kuwo.

Njengoba ukwazi ukubona kusuka ezifundweni, abanye abantu badla amasonto ama-3 bese benesikhathi seviki elingu-1 eliphakeme lekhalori. Abanye basebenzisa imijikelezo emincane, njengezinsuku eziyi-11 nezinsuku ezi-3 zokuphumula.

Ngokwengeziwe, abanye abantu basebenzisa ama-refeeds njengoba kudingeka, kanti abanye bagcina isheduli noma umjikelezo ohleliwe.

Nazi izinqubo ezimbalwa zokuhamba ngebhayisikili okufanele uzicabangele:

• Umjikelezo wempelasonto: Izinsuku ezi-5 ekudleni okunama-khalori aphansi, bese kunikezwa izinsuku ezimbili-ikhalori eliphakeme lezinsuku ezimbili.
• Umjikelezo omncane: Izinsuku eziyi-11 ekudleni okunama-khalori aphansi okulandelwa i-refeed-high-calorie yezinsuku ezi-3.
• 3 ivuliwe, 1 isephulelo: Ukudla kwamaviki-khalori aphansi kwamaviki amathathu kulandelwa ikhalori eliphakeme lezinsuku ezi-5-7.
• Umjikelezo wanyanga zonke: Amaviki angu-4-5 ekudleni okunama-khalori aphansi alandelwa isikhathi esisheshisiwe sezinsuku eziyi-10 kuya phezulu sekhalori.

Ngezinsuku ezinama-khalori aphansi, yehlisa ukudla kwakho ngama-calories ayi-500-1000. Ngezinsuku ezinekhalori eliphakeme, yidla cishe ama-calories ayi-1 000 ngaphezu kwezinga lakho lesondlo elibaliwe.

Hlola indlela ngayinye bese ubona ukuthi yikuphi okungcono kakhulu kuwe. Uma ungawabali ama-calories, mane ukhuphule usayizi wesabelo sakho noma ama-macros cishe ingxenye eyodwa kwezintathu zokuncishiswa.

Ungazama izindlela eziningana, kufaka phakathi izidlo ezimfushane zezinsuku ezi-5 ezinokuncishiswa kwezinsuku ezi-2 noma ngaphezulu kokudla kwamaviki ama-3-5 okunamaviki ayi-1-2.

Hlanganisa ukuhamba ngebhola lekhalori nokuzivocavoca umzimba

Njengoba ukuzivocavoca kudlala indima ebalulekile kwezempilo nasekunciphiseni isisindo, kunengqondo ukuhlehlisa amakhalori akho ezingeni lomsebenzi wakho (,).

Izidingo ezahlukahlukene zokuvivinya umzimba zingashintsha kakhulu izidingo zakho zekhalori zalolo suku.

Ngakho-ke, kunengqondo ukubhangqa izikhathi zakho zokuzivocavoca ezinde kakhulu nezinamandla kakhulu nezinsuku ezinekhalori eliphezulu. Ngakolunye uhlangothi, gcina izikhathi zokuzivocavoca ezilula noma izinsuku zokuphumula zezinsuku zakho ezinekhalori eliphansi.

Ngokuhamba kwesikhathi, lokhu kungakuvumela ukuthi ulahlekelwe ngamafutha kepha ukhulise ukusebenza lapho kubaluleke kakhulu.

Noma kunjalo, ungenzi isimiso sakho sibe nzima kakhulu. Uma uzivocavoca nje impilo nokwehlisa isisindo, ungakugcina kulula bese ulandela izibonelo ezibalwe ngenhla.

Yenza izinsuku zakho zekhalori eliphakeme futhi unikeze amabhulokhi okuqeqesha amakhulu noma amaseshini, kepha hlela izikhathi zakho zamakhalori aphansi ekuqeqeshweni okungenamandla kangako noma okubaluleke kakhulu.

Thatha Umlayezo Wekhaya

Ukuhamba ngebhayisikili kwekhalori noma ukuguquguquka kuyindlela entsha engathuthukisa impumelelo yokudla.

Kubukeka kudlala indima ebalulekile ekuvikeleni imetabolism yakho kanye namahomoni, okungahle kwehle ngesikhathi sokudla okuvamile okunama-kilojoule amaningi.

Kodwa-ke naphezu kwezinzuzo zayo, akuyona indlela yomlingo yokwehlisa isisindo.

Usadinga ukugxila ezintweni eziyisisekelo, njengokuthola ukusilela kwekhalori yesikhathi eside, ukudla okunempilo, ukuzivocavoca umzimba nokuthola amaprotheni anele.

Uma lokhu sekukhona, ukuhamba ngebhayisikili kungasiza ekuthuthukiseni impumelelo yesikhathi eside.