Ngabe Ushisa ama-calories amaningi Esikhathini Sakho?

-Delile

• Ukushisa ama-calories ngesikhathi sakho
• Kuthiwani ngesonto noma amabili ngaphambi?
• Ingabe ukuzivocavoca ngenkathi usesikhathini sakho kuzokushisa ama-calories amaningi?
• Uma kungenjalo, kungani uzizwa ulambile?
• Ezinye izimpawu
• Amathiphu okubhekana nendlala yesikhathi
• Okubalulekile

Cishe akudingeki sikutshele ukuthi umjikelezo wokuya esikhathini ungaphezulu kakhulu kunangesikhathi sakho. Kungumjikelezo owehla naphezulu wamahomoni, imizwa, nezimpawu ezinemiphumela engemihle ngale kokopha.

Olunye lwezinguquko ezinamahemuhemu okuthiwa lwenzeka ukuthi umzimba wakho ushisa ama-calories amaningi noma uphumule lapho usesikhathini sakho. Qhubeka ufunde ukuze uthole ukuthi lokhu kuliqiniso yini.

Ukushisa ama-calories ngesikhathi sakho

Abaphenyi abakatholanga ukuthi uhlala ushisa amakhalori amaningi ngenkathi usesikhathini. Iningi lezifundo ezikulesi sihloko zisebenzisa amasampula amancane, ngakho-ke kunzima ukusho ukuthi iziphetho ziyiqiniso ngokuqinisekile.

Kutholwe ukuthi ukuphumula kwesilinganiso se-metabolic (RMR) kuyahlukahluka kakhulu kumjikelezo wokuya esikhathini. Bathola ukuthi abanye besifazane banokuhlukahluka okubanzi kwezinguquko ku-RMR yabo - cishe amaphesenti ayi-10. Abanye besifazane babengenalo ushintsho olukhulu nhlobo, kwesinye isikhathi baba ngaphansi kwamaphesenti angu-1.7.

Lokhu kusho ukuthi ukushiswa kwamakhalori ngesikhathi esithile kungahle kuncike kumuntu. Abanye abantu bangashisa amakhalori amaningi ngenkathi abanye bengenawo umehluko omkhulu kunani elijwayelekile lamakhalori ashisiwe.

Kuthiwani ngesonto noma amabili ngaphambi?

Olunye ucwaningo olushicilelwe ku-Proceedings of the Nutrition Society luthole ukuthi abesifazane bane-RMR ephakeme kancane esigabeni se-luteal somjikelezo wabo wokuya esikhathini. Lesi yisikhathi phakathi kwe-ovulation nalapho umuntu eqala khona ukuya esikhathini.

Omunye umcwaningi ubika ukuthi i-RMR ingakhula ngesikhathi se-ovulation uqobo. Yilapho-ke lapho umzimba wakho ukhipha iqanda ukuze ukhulelwe.

"Ukuphumula kwesilinganiso semethabolikhi kumjikelezo wokuya esikhathini futhi kukhuphuka izinsuku ezimbalwa ngesikhathi sokukhulelwa kweqanda," kusho uMelinda Manore, PhD, RD, uProfesa Wezempilo wase-Emeritus e-Oregon State University. "Lokho kusho ukuthi, umzimba uzivumelanisa nalezi zinguquko ezincane ku-RMR futhi isisindo ngokuvamile asishintshi phakathi nomjikelezo, ngaphandle kokugcinwa kwamanzi okungenzeka kwenzeke."

Kodwa-ke, uManore uthi izinguquko zincane kakhulu ukuthi awunazo ngempela izidingo ezinkulu zekhalori.

Ingabe ukuzivocavoca ngenkathi usesikhathini sakho kuzokushisa ama-calories amaningi?

Ngenkathi usafanele ukuzivocavoca njalo, ayikho idatha yokufakazela ukuthi ukuzivocavoca umzimba ngenkathi usesikhathini kwenza ushise ama-calories amaningi. Kodwa ukuzivocavoca umzimba kungenza uzizwe ungcono emzimbeni uma usesikhathini sakho ngokunciphisa izimpawu ezinjenge-cramping kanye nobuhlungu beqolo.

Uma kungenjalo, kungani uzizwa ulambile?

Ucwaningo olushicilelwe kwi-European Journal of Nutrition luthole ukuthi isifiso sokudla siyakhula esontweni ngaphambi kwesikhathi sakho.

"Sithole ukuthi kukhona ukwanda kokulangazelela ukudla nokudla amaprotheni, ikakhulukazi ukudla amaprotheni ezilwane, ngesikhathi sesigaba somjikelezo, okuyisonto eledlule noma ngaphambi kwesikhathi sakho esilandelayo," kusho uSunni Mumford, PhD, i-Earl Stadtman Umphenyi egatsheni le-Epidemiology of Intramural Population Health Research emaNational Institutes of Health kanye nombhali wokubambisana.

Ucwaningo lwango-2010 lwathola ukuthi abesifazane abane-premenstrual dysphoric disorder (PMDD) banamathuba amaningi okulangazelela ukudla okunamafutha amaningi nokunoshukela ngesikhathi sesigaba se-luteal kunabesifazane abangenaso lesi sifo.

I-PMDD yisimo esidala ukucasuka okukhulu, ukucindezeleka nezinye izimpawu ngaphambi kwesikhathi sakho.

Izizathu zokuthi ulambile ngaphambi kwesikhathi sakho zingaba yingxenye yomzimba nengxenye yengqondo.

Okokuqala, ukudla okunamafutha amaningi noswidi kunganelisa isidingo esingokomzwelo lapho ukushintsha amahomoni kungakwenza uzizwe uphansi.

Esinye isizathu kungenzeka ukuthi sihlobene nokusinda. Umzimba wakho ungakulangazelela lokhu kudla njengendlela yokuvikela umzimba wakho futhi ikunikeze amandla owadingayo.

Ezinye izimpawu

Abaphenyi bathole ezinye izimpawu ezingase zivele ngenxa yokushintsha kwezinga lamahomoni esikhathini sokuya esikhathini. Lokhu kufaka phakathi:

• Ucwaningo olushicilelwe ephephabhukwini i-Physiology & Behavior luthole abesifazane benokuzwela okukhulu kwephunga phakathi nendawo yesigaba sabo somjikelezo we-luteal.
• Ucwaningo olushicilelwe ephephabhukwini iPsychology lathola ukuthi abesifazane basebenzisa imali ethe xaxa ekubukekeni nasezimonyameni ngenkathi bekhipha amaqanda.

Amathiphu okubhekana nendlala yesikhathi

Uma ufisa ukudla okumnandi noma okunamafutha amaningi, umjikelezo wakho wokuya esikhathini ungaba imbangela. Imvamisa, inani elincane lalokhu kudla lingaqeda ukufisa. Ucezu oluncane lweshokholethi omnyama noma amafriji amathathu kungaba yikho konke okudingayo.

"[Zama] ukukhetha ukudla okulula okunempilo nezinye izindlela," kuncoma uMumford. "Ngakho-ke, hamba uthele izithelo ukusiza ukulwa nezifiso zikashukela noma ama-crackers okusanhlamvu noma amantongomane ngokufisa okunosawoti."

Ezinye izinyathelo okufanele zithathwe zifaka:

• ukudla ukudla okuncane, okuvame kakhulu
• Ukudla okune-protein okune-carbs, okufana nengxenye yesandwich ye-turkey, uhhafu webhali yebhali egcwele ibhotela lamantongomane, noma ama-cubes amaningi eshizi ane-almonds ambalwa
• ukuzivocavoca, ukuhamba, noma ukuhambahamba
• ukuhlala unamanzi amaningi

Okubalulekile

Izifundo zithole ushintsho ku-RMR ngesikhathi sokuya esikhathini kodwa imiphumela ilinganiselwe, ayihambisani, futhi incike ngokuphelele kumuntu. Ungaba ne-RMR ephakeme kancane ngesikhathi sesigaba sangaphambi kwesikhathi sakho.

Imvamisa, izinguquko ezilinganisweni ze-metabolic azanele ukwanda kokusha kwekhalori noma zidinga ukudla okuningi kwekhalori. Futhi, abanye abantu banezifiso noma indlala ethe xaxa ngalesi sikhathi, okunganciphisa noma yikuphi ukwanda okuncane.