Maulendo a Kalori 101: Buku Loyambira

Zamkati

• Kodi Maulendo Oyenda ndi Ma calorie ndi Chiyani?
• "Zakudya" Zachikhalidwe Zambiri Zimalephera
• Kusintha kwa kagayidwe kabwino ka Zakudya Zabwinobwino
• Ma Hormone Anu Amalimbana Nanu
• Kafukufuku Kuthandizira Kuyenda Kwama calorie
• Momwe Mungagwiritsire Ntchito Maulendo Opalasa Ma Kalori
• Ma Protocol Oyendetsa Ma Calorie
• Gwirizanitsani Kupalasa Njinga ndi Kulimbitsa Thupi
• Tengani Uthenga Wanyumba

Kupalasa njinga zama kalori ndi njira yodyera yomwe ingakuthandizeni kutsatira zomwe mumadya ndikuchepetsa thupi.

M'malo mongodya kuchuluka kwa zopatsa mphamvu tsiku lililonse, zomwe mumadya zimasinthasintha.

Nkhaniyi ikufotokoza zonse zomwe mungafune kudziwa pamagalimoto a kalori.

Kodi Maulendo Oyenda ndi Ma calorie ndi Chiyani?

Kuyenda pa kalori, komwe kumatchedwanso calorie shifting, ndi njira yodyera yomwe imakupatsani mwayi wozungulira pakati pama calorie otsika komanso nthawi yayitali kwambiri.

Palibe zoletsa pazakudya kapena malangizo okhwima, kuchuluka kwa ma calories omwe mungadye masiku kapena masabata ena.

Pachifukwa ichi, si "chakudya" mwanjira yachilendo, koma njira yokhazikitsira chakudya chomwe mumadya sabata iliyonse kapena pamwezi.

Kafukufuku akuwonetsa kuti maubwino apanjinga zamakalori amaphatikizaponso kuchepa thupi, kuthekera kolimba pakudya, njala yocheperako komanso kuchepa kwamankhwala osokoneza bongo amadzimadzi ndi kagayidwe kabwino ka zakudya zabwinobwino (,,).

Kuphatikiza apo, kupalasa njinga zama kalori kungachitike ngakhale kukuyenderani bwino.

Chimodzi mwamafukufuku abwino kwambiri mpaka pano chinagwiritsa ntchito masiku 14. Ophunzirawo adachita masiku 11 pa chakudya chochepa kwambiri chotsatiridwa ndi masiku 3 akudya ma calories owonjezera (otchedwa "refeed"). Kafukufuku wina wayang'ana kwa nthawi yayitali 3-4 pakudya sabata limodzi ndi 1-sabata mafinya (,,).

Ngakhale iyi ndi njira yatsopano, osaka-akusaka mwina anali ndi njira yofananira yodyera zaka mazana ambiri zapitazo. Izi ndichifukwa choti chakudya sichimapezeka nthawi zonse mumtengo wofanana tsiku lililonse (4).

Panali nthawi yomwe chakudya chimasowa komanso nthawi zina chimakhala chochuluka, kutengera nthawi ya chaka komanso kusaka bwino (4).

Kuyenda panjinga yamakalori ndi njira yomwe mumadyera momwe mumadyera tsiku ndi tsiku kapena sabata ndi sabata.

"Zakudya" Zachikhalidwe Zambiri Zimalephera

Kuti mumvetsetse chifukwa chake kupalasa njinga zama kalori ndi kopindulitsa kwambiri, muyenera kumvetsetsa chifukwa chomwe "zakudya" wamba zimalephera nthawi zambiri.

Chowonadi ndi chakuti, kuchuluka kwakuchuluka kwakuchepetsa kwakanthawi kumakhala kovuta kwambiri.

Kuunikanso kumodzi kwamaphunziro ochepetsa thupi kunapeza kuti anthu ambiri adayambiranso kulemera 60% ya kulemera komwe adataya mkati mwa miyezi 12 ().

Pambuyo pazaka 5, anthu ambiri atha kukhala atapezanso zonse kulemera komwe adataya, pomwe mozungulira 30% adzalemera kuposa kulemera kwawo koyamba ().

Kafukufuku wina adapeza kuti pafupifupi gawo limodzi mwa magawo atatu a ma dieters adayambiranso kulemera kwawo chaka chimodzi atatha kudya, ndi 28 okha mwa omwe ali nawo pa 76 omwe adakhalabe olemera ().

Chifukwa kuchepa thupi ndikuchiletsa kumakhala kovuta kwambiri, maboma komanso otsogola ofufuza kunenepa ayesa kusunthira patsogolo kupewa (,,).

Kafukufuku wochuluka akuwonetsa kusintha kwa kagayidwe kachakudya ndi zina mwamaganizidwe zomwe zimapangitsa kuti zakudya zilephereke pakapita nthawi (,,,,,,,).

Kafukufuku akuwonetsa kuti ma dieters ambiri amabwezeretsanso kulemera komwe amataya poyamba, ndipo nthawi zambiri amatha kulemera kuposa kale.

Kusintha kwa kagayidwe kabwino ka Zakudya Zabwinobwino

Zosintha zomwe zimadza chifukwa chodya pang'ono zimafotokoza kuti thupi lanu limazindikira kuti ndi loopsa.

Zaka mazana angapo zapitazo, nthawi yotsika kwambiri ya kalori imatha kufanana ndi njala kapena matenda.

Kuti ubongo upulumuke, umatumiza zinthu zosiyanasiyana mthupi kuti zisunge mphamvu.

Imachita izi kudzera pakusintha kwachilengedwe, komwe kumadziwika kuti "kusintha kwa kagayidwe kazinthu." Zosintha izi ndi monga:

• Kuchepetsa testosterone: Testosterone ndi mahomoni ofunikira amuna ndi akazi, koma makamaka amuna. Itha kutsika mpaka kutsika pang'ono mukamadyetsa (,).
• Kuchepetsa pakugwiritsa ntchito mphamvu zamagetsi: Izi zimachepetsa kagayidwe kanu kapena kuchuluka kwama calories omwe mumawotcha popuma. Kutsika uku kumatchedwanso adaptive thermogenesis kapena "mode njala" (,,,,,,).
• Kuchepetsa mahomoni a chithokomiro: Hormone iyi imathandizira kwambiri pakudya. Mulingo wake nthawi zambiri umatsika mukamadyetsa (,,).
• Kuchepetsa zochitika zolimbitsa thupi: Kuchita masewera olimbitsa thupi, kudziwa komanso kuzindikira, kumatha kuchepa mukamadya ndipo kumatha kukhala chinthu chofunikira kwambiri pakunenepa kwambiri ndikubwezeretsanso (,,).
• Wonjezerani cortisol: Mahomoni opanikizikawa amatha kuyambitsa mavuto ambiri azaumoyo ndikuthandizira kupindula kwamafuta pomwe milingo ikukwezedwa mosalekeza (,,).
• Kuchepetsa kwa leptin: Hormone yofunikira yanjala yomwe imayenera kuuza ubongo wanu kuti mwakhuta ndikusiya kudya (,).
• Kuwonjezeka kwa ghrelin: Kawirikawiri zimawoneka ngati zotsutsana ndi leptin, ghrelin imapangidwa m'matumbo ndipo imawonetsa ubongo wanu kuti muli ndi njala (,,).

Izi ndizomwe zili zotsutsana ndendende Zomwe muyenera kuchita kuti muchepetse kunenepa.

Ngakhale kusintha kumeneku kumachitika pang'ono ndi njinga zamoto, kafukufuku akuwonetsa kuti zotsatira zake ndizochepa kwambiri.

Chakudya chochepa kwambiri cha kalori chimakhudza njala, mahomoni komanso kagayidwe kake kagayidwe kake. Kusintha kumeneku kumapangitsa kukhala kovuta kwambiri kuti muchepetse kuchepa kwakanthawi.

Ma Hormone Anu Amalimbana Nanu

Thupi lanu limachita zonse zomwe lingathe kuti muchepetse kunenepa, kusunga mphamvu komanso kupezanso kulemera mukatha kudya.

Kusintha kwa mahomoni olamulira kulemera kumachita gawo lalikulu mu izi (,,,,,).

Monga seaw, leptin imachepetsa njala, pomwe ghrelin imakulitsa (,,).

Pakafukufuku wowonda wa miyezi 6, ma ghrelin adakwera ndi 24%. Kafukufuku wina wowunika womanga thupi kuti akhale wonenepa kwambiri adapeza kuwonjezeka kwa 40% kwama ghrelin pamiyezi 6 (,,).

Pakafukufuku wina, ophunzirawo atataya 21% yolemera thupi lawo, milingo ya leptin idatsika kupitirira 70%. Kafukufuku wina adapeza kuti masiku atatu a kudya kwama calorie apamwamba amachulukitsa kuchuluka kwa leptin ndi 28% ndikugwiritsa ntchito mphamvu ndi 7% (,).

Ichi ndi chimodzi mwazabwino zomwe mungapindule ndi kupalasa njinga zama kalori, popeza nthawi zopitilira ma calorie ambiri amachepetsa ghrelin ndikuwonjezera leptin.

Mwachitsanzo, kafukufuku wina adapeza masabata awiri akudya 29-45% yama calories ambiri adachepetsa ma ghrelin ndi 18% ().

Kafukufuku wina anayerekezera miyezi itatu pa chakudya chambiri chokwanira mpaka miyezi itatu pa chakudya chochepa. Monga zikuyembekezeredwa, panali kuwonjezeka kwa 20% kwa ghrelin pagulu lodyera poyerekeza ndi kutsitsa kwa 17% pagulu lama kalori apamwamba ().

Kudya kumayambitsa kuchuluka kwa mahomoni a njala, komanso kuchepa kwa kuchuluka kwa mahomoni a leptin. Kuyenda panjinga yama kalori kungathandize pochepetsa kusintha kwama mahomoni.

Kafukufuku Kuthandizira Kuyenda Kwama calorie

Mukadula zopatsa mphamvu, kafukufuku wambiri wapeza kuchepa kwamphamvu kwama calories omwe mumawotcha patsiku.

Monga momwe tawonetsera pa graph pansipa, kafukufukuyu wa 8-sabata adapeza pafupifupi 250-calorie yochepetsa ma calories opsereza mpumulo ().

Kafukufuku wina anapeza kuti masabata atatu otsika kwambiri a zakudya zopatsa mphamvu amachepetsa kagayidwe kake ndi zopitilira 100. Komabe, omwe adatenga nawo gawo adasinthiratu zakudya zamafuta ambiri mu sabata la 4, ndipo kagayidwe kake kagwiritsidwe kochulukirapo kachulukirachulukira ().

Kafukufuku wina apeza kuchepa kwakukulu kwa zopitilira 500 patsiku mukamadya. Izi ndizofunikira pakukonza kulemera, popeza muyenera kuchepetsa kudya kwanu ndi 20-25% patsiku kuti mukhale ndi thupi lanu latsopano (,).

Ponena za testosterone, kadyedwe kamodzi kwamasabata asanu ndi atatu komanso masewera olimbitsa thupi adakhala ndi zotsatirapo zoyipa kwambiri, zochepetsera milingo yozungulira 60% ().

Kutsatira kudya kwamasabata asanu ndi atatu, omwe adatenga nawo gawo adayikidwa sabata limodzi lokhala ndi ma calorie ambiri, omwe adakweza milingo ya testosterone kubwerera mwakale ().

Pomaliza, kafukufuku woyenera kwambiri adagwiritsa ntchito zakudya zamasiku 11 zotsatiridwa ndi chakudya chamasiku atatu cha 3-calorie ndikuchifanizira ndi zakudya zabwinobwino zoletsa kalori mosalekeza ().

Ngakhale adaloledwa kudya chilichonse chomwe akufuna masiku atatu mu sabata iliyonse ya 2, ophunzirawo adachepetsa kwambiri ndipo adachepetsa kuchepa kwamankhwala ().

Kafukufuku akuwonetsa kuti masiku okhala ndi ma calorie ambiri amakulitsa kuchuluka kwama metabolism ndi mahomoni ndikuthandizani kuti muchepetse kunenepa kuposa momwe mumadyera.

Momwe Mungagwiritsire Ntchito Maulendo Opalasa Ma Kalori

Palibe malamulo okhazikika pokhazikitsa njinga zamoto kapena ma calorie apamwamba.

Khalani ndi njira yazakudya yomwe imagwira ntchito ndipo mumakonda, ndiye kuti muzichita izi nthawi zopatsa mphamvu kwambiri.

Mungafune kuyamba nthawi yayitali kwambiri pakatha masabata 1-4, mukawona kusintha kwa thupi.

Izi zitha kuphatikizira kuchepa kwa mphamvu, kuchita masewera olimbitsa thupi, kugona, kugona pagulu kapena malo okwera mafuta.

Zakudya zimayenda bwino sabata yoyamba kapena awiri, koma kenako mumakhala ndi mphamvu, magwiridwe antchito komanso moyo wabwino.

Apa ndipamene mungafune kuwonjezera nthawi yayitali kwambiri. Ndibwino kuti mumvetsere thupi lanu ndikupatseni masiku ochepa kuti mupezenso mphamvu ndikupatseni mafuta musanadutse gawo laling'ono laling'ono.

Anthu ena amasangalala kukhala ndi masiku apamwamba kwambiriwa sabata iliyonse. Mwachitsanzo, masiku 5 otsika-kalori ndi masiku awiri okwanira-kalori.

Ena amakonda kukhala ndi chizolowezi chodya zakudya zolimbitsa thupi kwa milungu iwiri kapena iwiri asanawonjezere pang'ono kwa masiku asanu ndi awiri mpaka asanu a kalori.

Tsatirani kapena sankhani zakudya zomwe mungasangalale nazo ndikutsatira, kenako onjezerani zoperewera zopatsa mphamvu masabata onse a 1-4, kutengera malingaliro ndi zotsatira za thupi lanu.

Ma Protocol Oyendetsa Ma Calorie

Palibe njira imodzi yomwe muyenera kumamatira.

Monga mukuwonera m'maphunziro, anthu ena amadya masabata atatu kenako amakhala ndi nthawi yokwanira ya sabata imodzi. Ena amagwiritsa ntchito mayendedwe ang'onoang'ono, monga masiku 11 kapena masiku atatu atapuma.

Kuphatikiza apo, anthu ena amagwiritsa ntchito mafinya ngati akufunikira, pomwe ena amasunga ndandanda kapena kuzungulira.

Nawa ma protocol angapo opalasa njinga oti muganizire:

• Kuzungulira kwamlungu: Masiku asanu pa chakudya chochepa cha kalori, kenako masiku awiri-kalori wokwanira amakonzanso.
• Mini mkombero: Masiku 11 pachakudya chotsika kwambiri cha calorie chotsatiridwa ndi mafuta a masiku atatu okwera kwambiri.
• 3 pa, 1 kuchotsera: Chakudya chamasabata ochepa cha 3-sabata chotsatiridwa ndi mafuta a masiku asanu ndi asanu ndi asanu ndi awiri.
• Kuzungulira kwa mwezi uliwonse: 4-5 masabata pa otsika kalori zakudya kenako ndi wautali 10-14 tsiku apamwamba-kalori refeed.

Masiku otsika kwambiri, muchepetse kudya ndi 500-1,000 calories. Kwa masiku okwera kwambiri, idyani pafupifupi ma calorie 1,000 kuposa kuchuluka kwanu kosamalira.

Yesani njira iliyonse ndikuwona yomwe ili yabwino kwa inu. Ngati simukuwerengera zopatsa mphamvu, ingowonjezerani kukula kwa gawo lanu kapena ma macro mozungulira gawo limodzi mwa magawo atatu a mafinya.

Mutha kuyesa njira zingapo, kuphatikiza zakudya zazifupi zamasiku 5 zokhala ndi mafinya a masiku awiri kapena kupitilira apo kwa masabata atatu kapena asanu osapatsa chakudya kamodzi pamasabata awiri kapena awiri.

Gwirizanitsani Kupalasa Njinga ndi Kulimbitsa Thupi

Popeza kuchita masewera olimbitsa thupi kumathandiza kwambiri pa thanzi komanso kuchepa thupi, ndizomveka kupatsa mphamvu zopatsa mphamvu gawo lanu (,).

Zofuna zosiyanasiyana zolimbitsa thupi zingasinthe kwambiri zosowa zanu za calorie patsikuli.

Chifukwa chake, ndizomveka kuphatikizira nthawi yanu yolimbitsa thupi komanso yayitali kwambiri ndi masiku okwera kwambiri. Kumbali inayi, sungani magawo olimbitsa thupi opepuka kapena masiku opumulira masiku anu otsika kwambiri.

Popita nthawi, izi zitha kukulolani kuti muchepetse mafuta koma kupititsa patsogolo magwiridwe antchito ndikofunikira kwambiri.

Komabe, musapangitse chizoloŵezi chanu kukhala chovuta kwambiri. Ngati mungolimbitsa thupi kuti muchepetse thanzi lanu, mutha kukhala osavuta ndikutsatira ndondomeko zomwe zatchulidwa pamwambapa.

Yambitsani masiku anu okhala ndi ma calorie ambiri ndikuwongolera mozungulira maphunzilo oyambira kapena magawo, koma sinthani nthawi yanu yocheperako poyerekeza ndi maphunziro yomwe siyofunika kwenikweni kapena yocheperako.

Tengani Uthenga Wanyumba

Kuyenda panjinga yama kalori kapena kusinthana ndi njira yatsopano yomwe ingakuthandizireni kupatsa thanzi.

Zikuwoneka kuti ndi gawo lofunikira poteteza kagayidwe kanu ndi mahomoni, omwe nthawi zambiri amatha kutsika panthawi yazakudya zochepa.

Komabe ngakhale kuli ndi maubwino ake, si njira yamatsenga yochepetsera thupi.

Muyenerabe kuyang'ana pazofunikira, monga kukwaniritsa kuchepa kwa kalori kwakanthawi, kudya wathanzi, kuchita masewera olimbitsa thupi ndikupeza mapuloteni okwanira.

Izi zikakhala kuti zachitika, kuyendetsa njinga zama kalori kumathandizadi kuti pakhale kupambana kwakanthawi.