Momwe Mungatsatire Zakudya Zochepetsa Kuchepetsa Kunenepa

Zamkati

• Kodi chakudya chocheka ndi chiyani?
• Momwe mungadye chakudya
• Werengani kalori yanu
• Sankhani zomwe mumadya
• Sankhani mafuta omwe mumadya
• Sankhani zomwe mumadya
• Kodi nthawi yakudya ndi yofunika?
• Kubera chakudya ndi masiku owonjezera
• Malangizo othandiza pakudya modula
• Mfundo yofunika

Kudula ndi njira yotchuka yolimbitsa thupi.

Ndi gawo lotaya mafuta omwe omanga thupi komanso okonda masewera olimbitsa thupi amagwiritsa ntchito kuti azionetsetsa momwe angathere.

Kawirikawiri amayamba miyezi ingapo asanayambe kuchita masewera olimbitsa thupi, zimaphatikizapo kudya zakudya zolemetsa zomwe zimatanthauza kuti mukhale ndi minofu yambiri momwe mungathere.

Nkhaniyi ikufotokoza momwe mungatsatire chakudya chocheperako kuti muchepetse kunenepa.

Kodi chakudya chocheka ndi chiyani?

Chakudya chocheka nthawi zambiri chimagwiritsidwa ntchito ndi omanga thupi komanso okonda kulimbitsa thupi kuti adule mafuta amthupi posunga minofu.

Kusiyanitsa kwakukulu ndi zakudya zina zolemetsa ndikuti chakudya chocheka chimapatsidwa kwa aliyense, chimakhala chambiri m'mapuloteni ndi ma carbs, ndipo chimayenera kutsagana ndikunyamula.

Kukweza zolemera pafupipafupi ndikofunikira chifukwa kumalimbikitsa kukula kwa minofu, kumathandiza kuthana ndi kutayika kwa minofu mukayamba kudula ma calories (,,).

Chakudya chodula chimatha miyezi iwiri kapena iwiri, kutengera momwe mumakhalira ochepa musanadye, ndipo nthawi zambiri mumakhala ndi nthawi yolimbirana, zolimbitsa thupi, kapena nthawi ngati tchuthi ().

Chakudya chocheka chimafuna kuti mukhale wotsitsimula momwe mungathere pokhalabe ndi minofu. Nthawi zambiri zimachitidwa kwa miyezi iwiri ya 2-4 yomwe ikutsogolera mpikisano wopanga zolimbitsa thupi kapena chochitika china.

Momwe mungadye chakudya

Chakudya chodula chimapangidwa ndi munthu aliyense ndipo chimafuna kuti mudziwe zosowa zanu.

Werengani kalori yanu

Kutaya mafuta kumachitika mukamadya ma calories ochepa kuposa momwe mumawotchera.

Chiwerengero cha zopatsa mphamvu zomwe muyenera kudya patsiku kuti muchepetse thupi zimadalira kulemera kwanu, kutalika, moyo wanu, jenda, komanso masewera olimbitsa thupi.

Mwambiri, mkazi wamba amafunikira zopatsa mphamvu pafupifupi 2,000 patsiku kuti achepetse thupi koma 1,500 ma calorie kuti achepetse mafuta 1 kilogalamu (0.45 kg) pa sabata, pomwe munthu wamba amafunikira zopatsa mphamvu pafupifupi 2,500 zopatsa mphamvu kuti akhale ochepa kapena 2,000 calories kuti achepetse kuchuluka komweko ().

Kuchepetsa thupi, ngakhale kuchepa thupi - monga 1 pounds (0.45 kg) kapena 0.5-1% ya kulemera kwanu pa sabata - ndibwino kwambiri pakudya modula ().

Ngakhale kuchepa kwakukulu kwa kalori kumatha kukuthandizani kuti muchepetse thupi msanga, kafukufuku wasonyeza kuti zimawonjezera mwayi wanu wotaya minofu, zomwe sizabwino pachakudyachi (,).

Sankhani zomwe mumadya

Kukhala ndi mapuloteni okwanira ndikofunikira pa chakudya chocheka.

Kafukufuku wambiri apeza kuti kudya kwambiri mapuloteni kumatha kuthandizira kuchepa kwamafuta powonjezera kagayidwe kanu, kuchepetsa chidwi chanu, komanso kuteteza minofu yowonda (,,).

Ngati mukudya modula, muyenera kudya zomanga thupi zambiri kuposa ngati mukungoyesetsa kuti muchepetse thupi kapena kukhala ndi minofu yambiri. Izi ndichifukwa choti mumalandira ma calories ochepa koma mumachita masewera olimbitsa thupi pafupipafupi, zomwe zimapangitsa kuti mapuloteni anu azisowa ().

Kafukufuku wambiri akuwonetsa kuti 0.7-0.9 gramu yamapuloteni pa mapaundi a kulemera kwa thupi (1.6-2.0 magalamu pa kg) ndiyokwanira kusunga minofu pakudya kocheka (,).

Mwachitsanzo, munthu wa mapaundi 155 (70-kg) ayenera kudya magalamu 110-140 a mapuloteni patsiku.

Sankhani mafuta omwe mumadya

Mafuta amatenga gawo lofunikira pakupanga mahomoni, zomwe zimapangitsa kuti zikhale zofunika kwambiri pakudya ().

Ngakhale zimakhala zachilendo kuchepetsa kudya kwamafuta pachakudya chodula, kusadya mokwanira kumatha kukhudza kupanga mahomoni ngati testosterone ndi IGF-1, omwe amathandiza kusunga minofu.

Mwachitsanzo, kafukufuku akuwonetsa kuti kuchepetsa mafuta kuchokera ku 40% mpaka 20% ya ma calories onse amachepetsa ma testosterone pamlingo wochepa koma wochuluka (,).

Komabe, umboni wina ukusonyeza kuti kutsika kwa ma testosterone sikumangobweretsa kuwonongeka kwa minofu nthawi zonse - bola mukamadya mapuloteni okwanira ndi carbs (,).

Akatswiri akuwonetsa kuti, pachakudya ichi, 15-30% yama calories anu ayenera kuchokera ku mafuta ().

Galamu imodzi yamafuta imakhala ndi ma calories 9, kotero aliyense amene ali ndi kalori ya 2,000 ayenera kudya magalamu 33-67 a mafuta patsiku pa chakudya chocheka.

Ngati mumachita masewera olimbitsa thupi kwambiri, kumapeto kwa mafutawo kumatha kukhala kwabwino chifukwa kumapangitsa kuti azidya kwambiri carb.

Sankhani zomwe mumadya

Ma carbs amatenga gawo lofunikira pakusunga minofu ikamadya.

Chifukwa thupi lanu limakonda kugwiritsa ntchito ma carbs mphamvu m'malo mwa mapuloteni, kudya ma carbs okwanira kumatha kuthana ndi kutayika kwa minofu ().

Kuphatikiza apo, ma carbs amatha kuthandizira kuyendetsa bwino ntchito mukamagwira ntchito ().

Pa chakudya chocheka, ma carbs ayenera kukhala ndi ma calories otsala mutachotsa mapuloteni ndi mafuta.

Mapuloteni ndi carbs onse amapereka makilogalamu 4 pa gramu, pomwe mafuta amayima 9 pa gramu. Pambuyo pochotsa zomanga thupi ndi mafuta anu pazakudya zonse zomwe mumadya, gawani nambala yotsalayo ndi 4, yomwe ikuyenera kukuwuzani kuchuluka kwa ma carbs patsiku.

Mwachitsanzo, munthu wolemera makilogalamu 70 pa zakudya zodula ma kalori 2,000 angadye magalamu 110 a mapuloteni ndi magalamu 60 a mafuta. Ma calories 1,020 otsala (255 magalamu) atha kutengedwa ndi carbs.

Kuti mukonze chakudya chocheka, muyenera kuwerengera kalori, mapuloteni, mafuta, ndi carb zosowa zanu malinga ndi kulemera kwanu komanso moyo wanu.

Kodi nthawi yakudya ndi yofunika?

Nthawi yakudya ndi njira yomwe imagwiritsidwa ntchito pakukula kwa minofu, kuchepa kwamafuta, komanso magwiridwe antchito.

Ngakhale itha kupindulitsa othamanga ampikisano, sikofunikira kutaya mafuta ().

Mwachitsanzo, kafukufuku wambiri akuwonetsa kuti othamanga opirira amatha kupititsa patsogolo kuchira kwawo panthawi yomwe amadya komanso kudya carb pochita masewera olimbitsa thupi (, 16,).

Izi zati, izi sizofunikira pakudya kocheka.

M'malo mwake, muyenera kuganizira kudya zakudya zonse ndikupeza mafuta okwanira, mapuloteni, mafuta, ndi mafuta tsiku lonse.

Ngati muli ndi njala pafupipafupi, chakudya cham'mawa chambiri chatha chimatha kukupatsani thanzi tsiku lotsatira (,, 20).

Kusunga nthawi yakudya kwanu sikofunikira pakudula koma kumatha kuthandiza othamanga opirira ndi maphunziro awo.

Kubera chakudya ndi masiku owonjezera

Zakudya zachinyengo ndi / kapena masiku obwezeretsedwera nthawi zambiri amaphatikizidwa pakudya zakudya.

Chakudya chabodza nthawi zina chimakhululukiranso zakudya zina, pomwe masiku owonjezera amalimbikitsanso kudya kamodzi kokha kapena kawiri pamlungu.

Kudya kwambiri kwa carb kuli ndi maubwino angapo, monga kubwezeretsa malo ogulitsira thupi lanu, kukonza magwiridwe antchito, komanso kusinthitsa mahomoni angapo (,).

Mwachitsanzo, kafukufuku akuwonetsa kuti tsiku la carb lokwera kwambiri limatha kukulitsa kuchuluka kwa hormone leptin ndikukweza kagayidwe kanu kwakanthawi (,,).

Ngakhale mutha kunenepa mukatha kudya mwachinyengo kapena tsiku lokonzedweratu, izi zimakhala zolemera m'madzi zomwe nthawi zambiri zimatsika masiku angapo otsatira ().

Komabe, ndikosavuta kudya kwambiri masiku ano ndikuwononga zoyeserera zanu. Kuphatikiza apo, machitidwewa atha kulimbikitsa zikhalidwe zosavomerezeka, makamaka ngati mumakonda kudya (,,).

Chifukwa chake, kubera chakudya ndi masiku ofiyira sikofunikira ndipo ziyenera kukonzekera bwino.

Zakudya zachinyengo komanso masiku obwezeretsa ndalama zitha kukulimbikitsani, kuchita masewera olimbitsa thupi, komanso kuchuluka kwama mahomoni koma sizofunikira pakudya modula. Zitha kukulepheretsani kupita patsogolo ngati simunakonzekere bwino.

Malangizo othandiza pakudya modula

Nawa maupangiri othandiza kuti muchepetse kuchepa kwamafuta panjira yakudya:

• Sankhani zakudya zowonjezera zowonjezera. Mafuta a carb omwe ali ndi fiber ngati masamba osakhala owuma amakonda kukhala ndi michere yambiri ndipo imatha kukuthandizani kuti mukhalebe athanzi kwanthawi yayitali mukakhala ndi vuto la kalori ().
• Imwani madzi ambiri. Kukhala ndi hydrated kungathandize kuchepetsa chilakolako chanu ndikufulumizitsa kagayidwe kanu (,).
• Yesani kukonzekera chakudya. Kuphika chakudya nthawi isanakwane kungathandize kupulumutsa nthawi, kukupatsani zakudya zoyenera, komanso kupewa kuyesa zakudya zopanda thanzi.
• Pewani ma carbs amadzimadzi. Zakumwa zamasewera, zakumwa zozizilitsa kukhosi, ndi zakumwa zina zomwe zimasungunuka shuga zilibe micronutrients, zitha kukulitsa njala yanu, ndipo sizikukhala ngati chakudya chambiri, ()
• Taganizirani za mtima. Mukagwiritsidwa ntchito limodzi ndi kunyamula, kuchita masewera olimbitsa thupi - makamaka kuthamanga kwa mtima - kumathandizanso kuti muchepetse mafuta ().

Kuti muchepetse chakudya chocheka, yesani kumwa madzi ambiri, kudya zakudya zopatsa mphamvu, komanso kuchita cardio, pakati pa malangizo ena angapo.

Mfundo yofunika

Chakudya chodula chimatanthawuza kukulitsa kuchepa kwamafuta kwinaku mukusunga minofu.

Zakudya izi zimaphatikizapo kuwerengera kalori yanu, zomanga thupi, mafuta, ndi zosowa za carb kutengera kulemera kwanu komanso moyo wanu. Mukungofunika kuti muzitsatira kwa miyezi ingapo musanachitike masewera othamanga ndipo muyenera kuziphatikiza ndi kulimbitsa thupi.

Ngati mukufuna chidwi chakudyachi kwa othamanga, funsani aphunzitsi anu kapena akatswiri azachipatala kuti muwone ngati zili zoyenera kwa inu.