Usuku Lokukhishwa: Kuyini nokuthi Ungakwenza Kanjani

-Delile

• Luyini usuku olwenziwe kabusha?
• Ngabe lusebenza kanjani usuku olunikwe imali?
• I-thermogenesis eguqukayo
• Izinsuku zokunikezwa
• Izinzuzo ezingaba khona
• Kungavimbela ithafa lokulahlekelwa isisindo
• Kunganciphisa ingozi yakho yokubheja
• Kwangathi kungathuthukisa ukusebenza komzimba
• Amashansi angaba khona
• Ukuntuleka kocwaningo
• Kulula ukudlula ngokweqile
• Ingxenye yomqondo wokudla
• Kungakha ubudlelwano obusontekile ngokudla
• Ungalusetha kanjani usuku oluvuselelwe
• Imenyu yesampula
• Okubalulekile

Ukwamukela indlela yokuphila enempilo kungaba yinselele, ikakhulukazi uma uzama ukunciphisa isisindo.

Ngokudla okuningi kokulahlekelwa kwesisindo okugxile ekudleni izingxenye ezincane kanye nama-calories ambalwa, abantu abaningi balwela ukunamathela kulezi zidlo ngenxa yemizwa yokukhungatheka lapho bengatholi imiphumela - noma ngabe balandela uhlelo ngokuphelele ().

Lokho kusho ukuthi, abantu abaningi babika impumelelo ngokungeza usuku oluqinisekisiwe esimisweni sabo sokudla samasonto onke.

Kalula nje, usuku olwenziwe kabusha ukukhuphuka okuhleliwe kwama-calories osuku olulodwa ngesonto noma ngamaviki amabili. Kuhloselwe ukunikeza umzimba wakho impumuzo yesikhashana ekuvinjelweni kwekhalori.

Le ndatshana ikutshela konke odinga ukukwazi mayelana nezinsuku ezinikezwe kabusha, ukuthi uzenza kanjani kahle, nokuthi zikulungele yini.

Luyini usuku olwenziwe kabusha?

Usuku oluqinisekisiwe lusuku lapho udla ngokweqile amakhalori ngemuva kwesikhathi sokuba semaphutheni ekhalori - noma ngabe luqhamuke ekudleni ama-calories ambalwa noma ekwenzeni umsebenzi owandayo, noma kokubili (,).

Umqondo wosuku oluvuselelwe ukuphikisana nemiphumela emibi yokuba senkingeni yekhalori, njengamazinga aphansi ama-hormone, ukwanda kwendlala, ukukhathala, ukukhathala, nokushaya ithafa lokwehlisa isisindo (,).

Yize lokhu kuzwakala kufana nosuku lokukopela, laba ababili akufanele badideke.

Izinsuku zokukhohlisa zibandakanya ukudla okungalawulwa nokungahlelelwe usuku olulodwa. Ezinsukwini eziningi zokukhohlisa, noma yiluphi uhlobo lokudla luvunyelwe ngobuningi obungenamkhawulo ().

Ngokuphambene nalokho, usuku olwenziwe kabusha lubandakanya ukuhlela okunengqondo nokulawulwa kokudla okulawulwayo. Ngokungafani nezinsuku zokukopela, ukuvunyelwa okulinganiselwe kwama-calories kuvunyelwe, nohlobo lwezinto zokudla, njengoba izinsuku eziningi ezigcizelelwe zigcizelela ama-calories avela kuma-carbs ngaphezu kwamafutha namaprotheni (,).

Ngenkathi izinsuku ezifakwe kabusha zingahluka kuye ngomuntu, inhloso enkulu ukudla insalela yekhalori ngendlela elawulwayo.

Usuku olwenziwe kabusha ikhefu lesikhashana kusuka ekuvinjelweni kwekhalori okubandakanya usuku olulawulwayo lokudla ngokweqile ngokugxila kuma-carbs. Ihlose ukulwa nemiphumela emibi yokuvinjelwa kwekhalori nokusiza ukunciphisa umzimba.

Ngabe lusebenza kanjani usuku olunikwe imali?

Ungase uzibuze ukuthi kungani insalela yesikhashana yekhalori ingaholela ekunciphiseni isisindo, kodwa ukucabanga ngemuva kwayo kubhekisa enye yezinkinga ezinkulu abantu abanayo lapho benciphisa isisindo - ithafa lokwehlisa isisindo noma ukwehla.

Njengoba unciphisa ukudla kwakho kwekhalori futhi uqala ukulahlekelwa ngamafutha omzimba, kwenzeka ushintsho kumahomoni, olutshela umzimba wakho ukuthi uhlangabezana nokushoda kwekhalori. Ngalesi sikhathi, umzimba wakho uzoqala ukufuna izindlela zokuwunciphisa ngangokunokwenzeka ukukhawulela ukunciphisa isisindo (,).

Ngokuyinhloko, i-hormone eyaziwa ngokuthi i-leptin iqala ukwehla. ILeptin ikhiqizwa ngamangqamuzana anamafutha futhi itshela umzimba wakho ukuthi inezitolo ezanele zamafutha, isiza ekulawuleni inkanuko nokukhuthaza ukushiswa kwamakhalori (,,,).

Kodwa-ke, amazinga aphansi ale hormone abonisa ubuchopho bakho ukuthi ungena esikhathini esingaziwa sokuncishwa kwekhalori. Ngenxa yalokho, umzimba wakho uthola amasiginali wokudla ukudla okuningi nokushisa ama-calories ambalwa. Le nqubo yaziwa njenge-adaptive thermogenesis (,,).

I-thermogenesis eguqukayo

I-adaptogenesis eguquguqukayo iyinqubo evikelayo eguqula imetabolism yomzimba wakho ukuze ikhuphule ukungenisa amandla futhi yehlise ukukhishwa kwamandla ukwehlisa ukwehla kwesisindo.

Phakathi nale nqubo, umzimba wakho ukhipha ama-hormone ahlukahlukene futhi wandise izifiso zokudla ukukucindezela ukuthi usebenzise ama-calories amaningi (,,).

Ngokwengeziwe, isilinganiso oshisa ngaso amakhalori singashintsha. Isibonelo, ungahlangabezana nokwehla kokuvivinya umzimba kwe-thermogenesis (EAT) kanye ne-non-exercise activity thermogenesis (NEAT).

I-EAT ibandakanya ukuzivocavoca ngamabomu ngenkathi i-NEAT ifaka noma imaphi amandla asetshenziselwa imisebenzi yansuku zonke, njengokuhamba, ukuzulazula nokunyakaza okujwayelekile. Ezinye izingxenye zokusetshenziswa kwakho kwamandla zifaka isilinganiso sakho se-basal metabolic (BMR) nomphumela wokudla we-thermic (TEF) (,).

Ngenxa yezinguquko ezenzekayo njengoba wehla emzimbeni, ungazizwa unamandla amancane ngokuzivocavoca umzimba, khetha ilifti esikhundleni sokuthatha izitebhisi, futhi unyakaze kancane ngokujwayelekile.

Kuhlanganisiwe, ukwehliswa kwenani lamakhalori owashisayo nokukhuphuka kokudla kwekhalori kwehlisa amathuba okuqhubeka kwesisindo (,,).

Yize lokhu kungabukwa njengenkinga, inqubo yokuziphendukela kwemvelo esize abantu ukuthi baphile ngesikhathi sendlala noma sendlala ().

Izinsuku zokunikezwa

Lapho uzama ukwehlisa isisindo, ungaba nokushoda kwekhalori izinsuku eziningi, ngakho-ke uphoqa ngokuqhubekayo amazinga akho e-leptin ukuthi ehle (,).

Ngokwethula usuku oluvuselelwe njalo ngesonto noma kunjalo, ungangeza okwesikhashana amazinga akho e-leptin ngokunyuka kokudla kwekhalori, okungasiza ukugcina inqubo yokushisa amafutha emzimbeni isebenza kahle ().

AmaCarbs agxila kakhulu ezinsukwini ezinikwe amandla ngenxa yekhono labo eliphakeme lokukhuphula amazinga e-leptin, uma kuqhathaniswa namafutha noma amaprotheni. Ngakho-ke, ngokudla ukudla okune-carb osukwini lwakho olunikezwe kabusha, kungenzeka unikeze umzimba wakho ithuba elihle kakhulu lokulinganisela amazinga alo we-leptin ().

Izinsuku ezinikezwe zingakhuphula amazinga ama-hormone, afana ne-leptin, anciphise imiphumela ye-thermogenesis eguqukayo, inqubo yokusinda ekhonjisiwe yokwehlisa ukuncipha.

Izinzuzo ezingaba khona

Izinsuku ezikhokhiswayo zinganikeza izinzuzo ezithile.

Kungavimbela ithafa lokulahlekelwa isisindo

Isizathu esiyinhloko sezinsuku ezivuselelwe ukuvimbela ithafa lokulahlekelwa isisindo.

Lapho abantu bezama ukwehlisa isisindo, bangabona imiphumela ngokushesha ekuqaleni, kepha lokhu kuvame ukulandelwa yisikhathi lapho kungabikho ukwehla kwesisindo okwenzekayo. Lokhu ngokwengxenye kungenxa yenqubo yokusinda ebizwa nge-adaptive thermogenesis ().

Ngokuphakela umzimba wakho amakhalori amaningi ngokweqile ngesimo se-carbs, amazinga akho e-leptin akhula okwesikhashana, angavimbela i-adaptogenesis eguquguqukayo ekuphazamiseni ukulahleka kwesisindo sakho ().

Kodwa-ke, kudingeka olunye ucwaningo ukuze kuqondwe kangcono imiphumela yamazinga we-refeding wesikhashana namazinga we-leptin ().

Kunganciphisa ingozi yakho yokubheja

Ucwaningo oluningi luthole ukuthi ukuvinjelwa kokudla ekugcineni kuholela ekudleni ngokweqile noma ekubhangeni, yingakho izinsuku zokukopela sezidumile emphakathini wokuqina ().

Kodwa-ke, izinsuku zokukopela zenzelwe njengendlela yokuzitika ngenani elingenamkhawulo lokudla, okungaholela ebudlelwaneni obuhlanekezelwe nokudla futhi kukhawulele intuthuko yakho. Ngokuphambene nalokho, izinsuku ezinikezwe kabusha zenzelwe ukukhulisa amakholori ngobumnene nangenhloso, okunganciphisa ukubheja (,).

Ukwethula usuku oluvuselelwe kungasiza ukukhawulela ukubheja ngokuvumela ukudla okuvame ukudikibala ezinhlelweni eziningi zokudla, ikakhulukazi ezinothile. Ngaphezu kwalokho, kungasiza ukwanelisa izifiso nokunciphisa imizwa yokuswela ().

Kodwa-ke, usuku olwenziwe kabusha oluhambisana nokudla okunomkhawulo ngokweqile ngeke lukuxazulule lokhu. Ngakho-ke, khetha iphethini yokudla eyamukela izinhlobo ezahlukahlukene zokudla okujabulelayo ().

Kwangathi kungathuthukisa ukusebenza komzimba

Izinsuku ezinikezwe zingasiza ekuthuthukiseni ukusebenza komzimba.

Ngezikhathi zokuvinjelwa kwekhalori, amandla omzimba wakho wokugcina i-glycogen anqunyelwe. I-Glycogen iyi-carbohydrate yochungechunge olude egcinwe emisipheni yakho nasesibindi futhi isetshenziswe njengomthombo wamandla osheshayo ngesikhathi somsebenzi womzimba (,,,).

Njengoba izinsuku ezivuselelwe zigcizelela ukungena kwe-carb, lokhu kungasiza ukugcwalisa izitolo ze-glycogen, okungahle kuthuthukise ukusebenza kwakho ejimini, kuthrekhi yomjaho, noma enkundleni.

Yize kudingeka olunye ucwaningo, izinsuku ezivuselelwe zingakusiza ukunqoba ithafa lokulahlekelwa isisindo, ugweme ukubhuza, futhi uthuthukise ukusebenza kwezemidlalo.

Amashansi angaba khona

Ngaphandle kwezinzuzo ezingaba khona, okunye ukwehla okungahle kwenzeke kumele kubhekwe ngaphambi kokwethula usuku olunikezwe kabusha.

Ukuntuleka kocwaningo

Yize umbono wezinsuku eziqinisekisiwe unengqondo, alukho ucwaningo oluningi ngesihloko. Ngaphezu kwalokho, i-adaptogenesis eguqukayo iseyisihloko esiphikisanayo phakathi kwabaphenyi, okuqhubeka nokungabaza ukusebenza kwezinsuku eziqinisekisiwe ().

Ngaphezu kwalokho, umzimba womuntu uyinkimbinkimbi ngendlela emangalisayo futhi ungakwazi ukuzivumelanisa kalula nezinguquko ekudleni kokudla. I-metabolism yakho ayinazo izinguquko ezihlala njalo kusukela osukwini olulodwa lokuba kwinsalela noma ekushodweni kwekhalori futhi kuncike kakhulu kofuzo nobudala ().

Njengoba kuthatha izinsuku eziningi kuya kumaviki okuvinjelwa kwekhalori kumazinga we-leptin ukwehla nokwenziwa kwe-thermogenesis ukwenzeka, kungenzeka ukuthi kuthatha isikhathi esingaphezu kosuku olulodwa ukukhulisa ngokwanele amazinga e-leptin ngokwanele ukuxhasa ukwehla kwesisindo ().

Kulula ukudlula ngokweqile

Noma ungahle ube nosuku oluhleliwe oluhlelwe kahle, ungaba nobunzima bokulawula ukudla kwakho uma usuqalile. Ngokuya ngamandla wokuvinjelwa kwakho kwekhalori phakathi nesonto, ungahlangabezana nokufisa okukhulu okweqa izinhloso zakho ezinhle.

Ngakho-ke, lapho uzama ukunciphisa isisindo, kungakuhle ukuthi uzilinganisele kungabi ngaphezu kwekhefu lekholori elingu-500 ngosuku ngazo zombili izivivinyo zokuvivinya umzimba nokwehla okuncane kokudla ikhalori ().

Yize le ndlela elinganiselayo ingenza isisindo sithathe isikhathi eside, ungahle ube mancane amathuba okuthi usibuyise ngokuhamba kwesikhathi ().

Ingxenye yomqondo wokudla

Yize izinsuku ezivuselelwe zikhuthaza ukuphumula kwesikhashana ekuvinjelweni kwekhalori, basagcizelela ukudla njengendlela yokwehlisa isisindo.

Uma kubhekwa ukudla okuningi kwehluleka ukukhiqiza ukulahleka kwesisindo okuhlala isikhathi eside, ukulandela indlela yokuphila enempilo engaqedi amaqembu okudla wonke noma ukukhuthaza ukuvinjelwa okukhulu kwekhalori kungahle kube okusimeme kakhulu ().

Imihlahlandlela eminingi incoma indlela elandelanayo yokwehlisa isisindo sempumelelo yesikhathi eside. Kubandakanya ukushoda kwekhalori ngesizotha ngokwanda kokuvivinya umzimba nokusetshenziswa kokudla okuphekiwe, okuphekwe kancane (,).

Ngale ndlela, ukulahleka kwesisindo kungafinyelelwa ngaphandle kwesidingo sosuku olwenziwe kabusha.

Kungakha ubudlelwano obusontekile ngokudla

Noma ikuphi ukudla kuza nengozi yokuthinta kabi ubuhlobo bakho nokudla.

Yize izinsuku ezivuselelwe zikhuthaza ukudla okune-carb usuku olulodwa, zivame ukubhangqwa nokudla okuhlambalaza ama-carbs noma amanye amaqembu okudla, kwakha ukucabanga okungenampilo "okuhle uma kuqhathaniswa nokubi" ().

Ngaphezu kwalokho, ukuvumela kuphela usuku olulodwa ngaphandle kokuvinjelwa kwekhalori njalo ngesonto noma amabili kungadala umuzwa ophakeme wokucindezeleka nokwesaba okuzungeze ukudla namakhalori. Lokhu ekugcineni kungaholela ekucabangeni kokudla okungaziphathi nasekuziphatheni ().

Uma unomlando wokuphazamiseka kokudla noma ukuphazamiseka kokudla, kungakuhle ukugwema izinsuku nezidlo ezidliwayo ngokuphelele, noma uthintane nodokotela oqeqeshiwe wezempilo.

Yize izinsuku ezinefeeded zithandwa, kunocwaningo olulinganiselwe ekusebenzeni kwazo. Ngaphezu kwalokho, kuvame ukubhangqwa nokudla okwedlulele okungakhuthaza ubudlelwano obubi nokudla kanye nemicabango yokuziphatha nokuziphatha okungakhubazekile.

Ungalusetha kanjani usuku oluvuselelwe

Uma unentshisekelo yokufaka izinsuku ezivuselelwe esimisweni sakho sokudla, kungcono ukuchitha isikhathi uzihlelela ukuze uqinisekise ukuthi awudluli. Ngaphezu kwalokho, kungadingeka ukuthi ulungise imithetho ukuze ihlangabezane nezidingo zomzimba wakho.

Ngokuvamile, iningi labantu ekusweleni kwekhalori kufanele licabangele ukufaka usuku oluvuselelwe kanye njalo emavikini ama-2, yize lokhu kuzoya ngamaphesenti omzimba wakho womzimba kanye nezinhloso. Labo abanamaphesenti amafutha aphansi emzimbeni bangadinga ukukhulisa inani labo lezinsuku ezivuselelwe (,).

Sebenzisa ishadi elilandelayo njengesethenjwa:

* Qaphela: Abesifazane abaningi kufanele bahlose ukuba namaphesenti amafutha emzimbeni ngaphezu kwe-15% ukuxhasa impilo yokuzala kanye nempilo isiyonke.

Yize ingekho imihlahlandlela esemthethweni, izinsuku eziningi eziphekiwe kufanele zihlose ukukhulisa amakhalori ansuku zonke ngama-20-30%. Isibonelo, uma udinga amakhalori azungeze i-2,000 ngosuku ukugcina isisindo sakho, kufanele uhlose ukuba nama-calories ayi-400-600 angeziwe ngosuku.

Lwela ukudla amakholori akho amaningi angeziwe kusuka ekudleni okune-carb, njengokusanhlamvu okuphelele, ipasta, ilayisi, amazambane nobhanana, njengoba kukhonjisiwe ukuthi i-carbs inyusa amazinga e-leptin ngaphezu kwamaprotheni noma amafutha (,).

Ungaqhubeka nokudla amaprotheni namafutha esidlweni ngasinye. Kodwa-ke, beka phambili ama-carbs kuqala, bese kuba amaprotheni, futhi ubeke umkhawulo emafutheni.

Iningi lokudla okuvuselelwa kabusha lincoma ukukhawulela amafutha acishe abe ngama-20-40 amagremu ngosuku futhi kusikisela ukuthi kudliwe cishe u-0.68-0.9 amagremu wamaprotheni ngephawundi ngalinye (1.5-2.0 amagremu kg ngayinye) yesisindo somzimba.

Ukuqinisekisa ukuthi uhlangabezana nezidingo zomzimba wakho, kungakuhle ukhulume nochwepheshe wezokunakekelwa kwempilo ngaphambi kokuqalisa usuku lokudla kabusha embusweni wakho wokudla.

Ngezinsuku ezifakwe kabusha, hlose ukukhulisa amakhalori akho ansuku zonke ngama-20-30%, iningi lalo lenyuka livela kuma-carbs.

Imenyu yesampula

Uma uzibuza ukuthi usuku lwe-refeed luzobukeka kanjani, nasi isibonelo. Khumbula ukuthi izingxenye zokudla ngakunye zizohluka ngokuya ngesisindo sakho nezinye izidingo.

• Ukudla kwasekuseni: 3-4 ama-pancake kakolweni anama-maple syrup, ama-walnuts, no-1 we-whey protein powder (noma ukulingana okulinganayo kweprotheni esekwe ezitshalweni)
• Umthamo: 1 inkomishi (225 amagremu) we-cottage shizi nama-raspberries
• Isidlo sasemini: isangweji lesinkwa esinezinhlamvu ngotamatisi, ulethisi, imayonnaise noshizi we-mozzarella
• Umthamo: Shake eyenziwe ngobisi lwezinkomo noma lwezitshalo, ubhanana, amajikijolo, imbewu ye-hemp, ne-whey protein powder
• Isidlo sakusihlwa: Ama-ounces ama-5-6 (ama-140-170 amagremu) webele lezinkukhu, izinkomishi eziyi-1-2 (195-390 g) zerayisi onsundu, izinkomishi eziyi-1-2 (175-350 amagremu) zemifino ethunyelwe
• Uphudingi: 1/2 indebe (130 amagremu) woshokoledi pudding

Ngakolunye uhlangothi, landela iphethini yokudla efana naleyo yokudla okuvamile bese ufaka ama-carb angeziwe ekudleni ngakunye.

Ukudla ngezinsuku ezinikezwe kabusha kufanele kugcizelele ukudla okune-carb ngamanani aphakathi namaprotheni namafutha alinganiselwe.

Okubalulekile

Izinsuku ezinikezwe zenzelwe ukunikeza ikhefu lesikhashana kusuka kumkhawulo wamakholori.

Umbono wezinsuku ezinikezwe kabusha ukuthuthukisa amazinga akho ama-hormone, okuyi-leptin, ukuvimbela ukuncipha kwamathafa okubangelwa inqubo eyaziwa ngokuthi i-adaptive thermogenesis. Futhi zinganciphisa ubungozi bakho bokubheja futhi zithuthukise ukusebenza kwezemidlalo.

Kodwa-ke, ucwaningo olwengeziwe luyadingeka ukuqonda kangcono inhloso nendima yezinsuku ezinikezwe kabusha ekunciphiseni isisindo. Ngaphezu kwalokho, kungenzeka zingabafanele labo abanomlando wokudla okungakhubazekile.

Uma usufinyelele ethafeni lokulahlekelwa isisindo, ungahle uthande ukucabanga ukufaka usuku oluvuselelwe esimisweni sakho.