Kuyini Ukudla Okuphindayo Futhi Kuphilile?

-Delile

• Okokuqala, kuyini ukuhlehlisa ukudla?
• I-reverse dieting kufanele isebenze kanjani?
• Kodwa-ke ingabe ukuzincisha ukudla okuphindayo kunempilo ngempela?
• Buyekeza kwe-

Lapho uMelissa Alcantara eqala ukuqeqesha umzimba, wasebenzisa i-inthanethi ukuze azifundise ukuzilolonga. Manje umqeqeshi, osebenza nosaziwayo abanjengoKim Kardashian, wabelana ngemibono yakhe nabanye abantu abafuna usizo nogqozi. Muva nje, u-Alcantara uveze ukuthi udla ukudla okuhlukile futhi uchaze ukuthi kungani futhi kanjani abalandeli bakhe.

“U-Abs umuhle, kepha sengiphelile, sengiqedile ukuncika ku-Instagram,” kusho u-Alcantara ngokuthumela umyalezo ngeposi. "Sengiqedile ukuncika ngenxa ye-abs. Yebo, ngifuna ukubukeka kahle kodwa angifuni ukuphila impilo yami ngicabanga ngokudla kwami ​​​​okulandelayo njengoba ngidla ukudla kwami ​​​​manje. Ngifuna ukuzizwa ngijabule futhi nginamandla futhi ngidlisiwe. lol. "

Ukuze afike endaweni lapho ezizwa ekhululeke kakhudlwana ngokudla kwakhe ngaphandle kokuvumela isibalo sakhe asisebenzele kanzima siwele endleleni, uthi unqume ukudla okuphambene, enyusa ama-calorie awadlayo ngosuku ngenhloso yokugcina nokuhlala uncike kulokhu kudla okuphezulu kwekhalori. Ngakho-ke bheka okufanayo, kodwa ukudla futhi ngokunokwenzeka nesisindo esikhulu? Umsindo umuhle kakhulu ukuthi ungaba yiqiniso? Qhubeka ufunde.

Okokuqala, kuyini ukuhlehlisa ukudla?

Ukudla okuphambene "ukudla" ngomqondo wokuthi kuhilela ukulawula lokho okudlayo. Kepha ngokungafani nokudla okuvamile, okwenza ukuthi ucabange ngokulahleka kwesisindo, lapha, udla amakhalori amaningi esikhundleni sokuwanciphisa. Encwadini yakhe yamagama-ncazo, u-Alcantara uchaze ukuthi ufundise umzimba wakhe "ukuthi uhlale ulambile, uhlale usilele ngaphandle kwekhefu."

Lokhu kungase kuzwakale kungenangqondo, kodwa ukungadli ngokwanele kungase kuphazamise ukuncipha kwakho kwesisindo.Uma unciphisa ama-calories akho, ngemva kwesikhashana umzimba wakho ungancipha futhi uqale ukushisa ama-calories ambalwa ngenxa yenqubo ebizwa ngokuthi i-adaptive thermogenesis. Ngisho noma ugcina ukuqeqeshwa kwakho nokubala kwekhalori okwehlisiwe, kuba nzima ukulahlekelwa isisindo. (Funda kabanzi ngokuthi kungani ukudla okuningi kungaba yimfihlo yokunciphisa isisindo.)

Umgomo ngokudla okuhlanekezelwe wukukhuluphalisa ngaphandle kokukhuluphala ngokushesha futhi uvumele umzimba wakho ukuthi uthuthuke kancane kancane futhi ujwayele ukudla okuphezulu kwamakholori.

Umphumela ukusika nokungeza amakhalori ongaba nawo ku-metabolism kwamukelwa ngokuvamile, kepha ukuhlehlisa ukudla akuzange kufundwe kahle. Ngokusho kokubuyekezwa kwe-2014 yocwaningo lwe-metabolism, "yize imibiko ye-anecdotal ye-reverse dieting ephumelelayo iholele ekwandeni kokuthandwa kwayo, ucwaningo luyadingeka ukuze kuhlolwe ukusebenza kwayo." Lokho kusho ukuthi ngenxa yokuthi uzwile ukuthi umngane womngane wehla isisindo ngokudla okuphambene, lokho akusho ukuthi kuzokusebenzela.

I-reverse dieting kufanele isebenze kanjani?

Uma uqala ukuhlehlisa ukudla ngokukhuphula ukudla kwakho nokudla ukudla okunomsoco ophansi kuphela, uphuthelwe iphuzu. I-Reverse dieting ilawulwa futhi kakhulu kancane kancane. Uma usuku lokuphinda usebenze kabusha kungu-sprint, ukuhlehlisa ukudla kungumncintiswano. Thatha uhlelo luka-Alcantara, aluchaze kubalandeli bakhe be-Instagram: Lapho eqala, wayedla ama-calories angu-1,750 ngosuku. Ngokushesha wazuza amakhilogremu ama-3/2, futhi isisindo sakhe saqina amasonto amathathu. Esontweni lesine, wehla ngamakhilogremu ayi-1/2. Ngokusho kuka-Alcantara, wehlise isisindo ngoba umzimba wakhe "ubujwayela ama-calories kahle," ngakho-ke wenyuse ama-calories akhe ansuku zonke waba ngu-1,850. Ubhale ukuthi uhlela ukufaka amanye ama-calories ayi-100 njalo emasontweni ambalwa aze afinyelele kuma-calories angama-2,300 ngosuku. Ngaleso sikhathi, uzosika amakhalori akhe ukuze ancike kuze kube yilapho ukudla kwakhe kwekhalori kuhlala cishe ku-1,900.

Kodwa-ke ingabe ukuzincisha ukudla okuphindayo kunempilo ngempela?

Noma ngubani ofinyelele ethafeni lokulahlekelwa isisindo angazuza. "Ukuze silwe nethafa lomzimba, lokho empeleni kuwumqondo omuhle kakhulu wokudla," kusho uMonica Auslander Moreno, M.S., R.D., umeluleki wezokudla we-RSP Nutrition. Vele wenze isiqiniseko sokuthi ukhulisa kancane kancane ukuthi udla kangakanani, kunokunyakazisa phakathi kokudla kakhulu noma kancane, kusho u-Moreno. "Ama-dieters angapheli [okungukuthi, yo-yo] angaphazamisa imetabolism yawo cishe unomphela," esho. Kungabuye kube nomthelela omubi emazingeni akho e-insulin, usho kanje. "Uma ngezinye izinsuku udla isinkwa esiningi kanye nama-carbs amaningi, bese ngezinye izinsuku ungadli, uzoba ne-pancreas eyodwa edidekile kakhulu." Ukuhamba ngebhayisikili kudala ukuthi ama-pancreas akho ayeke ukwenza i-insulin eyanele ukugcina ushukela wegazi lakho usebangeni elijwayelekile, elibizwa ngokuthi ukumelana ne-insulin.

UMoreno uphinde axwayise ngokuthi ukunemba ngokulandela amakhalori akho kungaba nezilinganiso. "Lokho kuzokwenza ukuthi ukhathazeke kakhulu ngokudla futhi ube sethubeni lokuzitika ngokweqile futhi ulangazelele ukudla," esho. Esikhundleni sokungeza inani elithile lama-calories njalo kaningi, uphakamisa ukufaka ukudla okuningi nge-intuitively, ukukhulisa ukuqeqeshwa kokumelana, nokuqiniseka ukuthi kudla amaprotheni anele ukwakha imisipha. (Nalu uhlu lokudla okwakha imisipha ongakudla ukuthola enye incazelo.)

Ngale migede engqondweni, azikho neze izingozi ezibandakanyeka ekudleni okuphambene nalokho, kusho uMoreno. Ngakho-ke, uma ufuna ukukuzama, cabanga ngokubonana nodokotela wezokudla ongasebenza nawe ukuze uqiniseke ukuthi awulimazi umzimba wakho endleleni.

Buyekeza kwe-