Kodi Mumawotcha Ma calories Ambiri M'nyengo Yanu?

Zamkati

• Kuwotcha mafuta m'nyengo yanu
• Nanga bwanji sabata limodzi kapena awiri apitawo?
• Kodi kuchita masewera olimbitsa thupi mukakhala munyengo yanu kukupangitsani kuwotcha mafuta owonjezera?
• Ngati sichoncho, bwanji mukumva njala?
• Zizindikiro zina
• Malangizo pakuthana ndi njala ya nthawi
• Mfundo yofunika

Mwina sitiyenera kukuwuzani kuti msambo umachuluka kwambiri kuposa mukakhala ndi nthawi yosamba. Ndizozungulira-ndi-kutsika kwa mahomoni, malingaliro, ndi zizindikilo zomwe zimakhala ndi zoyipa zomwe zimaposa magazi.

Chimodzi mwazosintha zomwe akuti zimachitika ndikuti thupi lako limawotcha zopatsa mphamvu zambiri ngakhale panthawi yopuma. Pitilizani kuwerenga kuti muwone ngati izi ndi zoona.

Kuwotcha mafuta m'nyengo yanu

Ochita kafukufuku sanapeze kuti nthawi zonse mumawotcha mafuta ambiri mukakhala kuti muli kusamba. Kafukufuku wambiri pamutuwu amagwiritsa ntchito zitsanzo zazing'ono, motero ndizovuta kunena ngati zomwe zanenedwa ndizowonadi.

Zapezeka kuti kupumula kwa kagayidwe kachakudya (RMR) kumasiyana mosiyanasiyana panthawi yakusamba. Adapeza kuti azimayi ena anali ndi kusintha kosiyanasiyana ku RMR yawo - pafupifupi 10%. Amayi ena sanasinthe kwenikweni, nthawi zina amakhala ochepa 1.7 peresenti.

Izi zikutanthauza kuti kuyaka kwa kalori nthawi ingadalire munthuyo. Anthu ena amatha kuwotcha ma calories ambiri pomwe ena alibe kusiyana kwakukulu pamlingo wambiri wama calories owotchedwa.

Nanga bwanji sabata limodzi kapena awiri apitawo?

Kafukufuku wina wofalitsidwa mu Proceedings of the Nutrition Society adapeza kuti azimayi ali ndi RMR yokwera pang'ono pofika kumapeto kwa msambo. Iyi ndi nthawi pakati ovulation ndi pamene munthu kuyamba msambo lotsatira.

Wofufuza wina akuti RMR itha kukulirakulira panthawi yovulaza yokha. Apa ndipamene thupi lanu limatulutsa dzira kuti likhale ndi umuna.

Melinda Manore, PhD, RD, Pulofesa wa Emeritus wa Nutrition ku Oregon State University anati: "Kupumula kwa kagayidwe kake kumasintha pakutha msambo ndipo kumatha masiku ochepa nthawi yopuma." "Izi zati, thupi limasintha kusintha kwakung'ono mu RMR ndipo kulemera sikusintha panthawi yozungulira, kupatula kusungidwa kwamadzi komwe kumatha kuchitika."

Komabe, Manore akuti zosinthazi ndizocheperako kotero kuti mulibe zofunikira zazikulu za ma kalori.

Kodi kuchita masewera olimbitsa thupi mukakhala munyengo yanu kukupangitsani kuwotcha mafuta owonjezera?

Ngakhale mukuyenera kuchita masewera olimbitsa thupi pafupipafupi, palibe chidziwitso chotsimikizira kuti kuchita masewera olimbitsa thupi mukadali kusamba kumakupangitsani kuwotcha mafuta ambiri. Koma kuchita masewera olimbitsa thupi kumatha kukupangitsani kuti muzimva bwino mukakhala munyengo yanu pochepetsa zizindikiro monga kupweteka kwa msana komanso kupweteka kwa msana.

Ngati sichoncho, bwanji mukumva njala?

Kafukufuku wofalitsidwa mu European Journal of Nutrition adapeza kuti chilakolako chimawonjezeka sabata lisanafike.

Sunni Mumford, PhD, Earl Stadtman anati: "Tidapeza kuti pali chakudya chomwe chikuchulukirachulukira komanso kuchuluka kwa mapuloteni, makamaka kudya kwa mapuloteni a nyama. Wofufuza mu Epidemiology Branch of Intramural Population Health Research ku National Institutes of Health ndikuwerenga wolemba nawo.

Kafukufuku wa 2010 adapeza kuti amayi omwe ali ndi vuto la premenstrual dysphoric disorder (PMDD) amatha kulakalaka zakudya zamafuta ambiri komanso zotsekemera panthawi ya luteal kuposa azimayi omwe alibe matendawa.

PMDD ndi vuto lomwe limayambitsa kukwiya kwambiri, kukhumudwa, ndi zizindikilo zina musanabadwe.

Zifukwa zomwe muli ndi njala nthawi yanu isanakwane mwina ndi mbali yakuthupi komanso yamaganizidwe.

Choyamba, zakudya zamafuta ambiri komanso zotsekemera zimatha kukhutiritsa kusowa kwa malingaliro pakusintha mahomoni kumakupangitsani kumva kuti mwatsika.

Chifukwa china chingakhale chokhudzana ndi kupulumuka. Thupi lanu limalakalaka zakudya izi ngati njira yotetezera thupi lanu ndikukupatsani mphamvu zomwe mukufuna.

Zizindikiro zina

Ochita kafukufuku apeza zisonyezo zina zomwe zimatha kuchitika chifukwa cha kusintha kwama mahomoni pakusamba. Izi zikuphatikiza:

• Kafukufuku wofalitsidwa munyuzipepala ya Physiology & Behaeve adapeza kuti amayi amakhala ndi chidwi chokununkhiza pakati pa gawo lawo luteal cycle.
• Kafukufuku wofalitsidwa mu nyuzipepala ya Psychology adapeza kuti amayi amawononga ndalama zambiri pamawonekedwe ndi zodzola pomwe akutulutsa mazira.

Malangizo pakuthana ndi njala ya nthawi

Mukamalakalaka zakudya zokoma kapena zamafuta ambiri, kusamba kwanu kumatha kukhala komwe kungayambitse. Nthawi zambiri, pang'ono pokha pazakudya izi zimatha kuthetsa kulakalaka. Chokoleti chaching'ono chakuda kapena batala atatu atha kukhala zonse zomwe mungafune.

"[Yesani] kusankha zokhwasula-khwasula ndi njira zina," Mumford amalangiza. "Chifukwa chake, pitani kukagawira zipatso kuti muthandize kulimbana ndi zolakalaka za shuga kapena omanga tirigu wathunthu kapena mtedza wazolakalaka zamchere."

Zina zomwe mungachite ndi izi:

• kudya zakudya zochepa, zomwe zimachitika pafupipafupi
• kukhala ndi chotupitsa cholemera ndi mapuloteni ndi ma carbs, monga theka la sangweji ya Turkey, theka la bagel yambewu yonse ndi mafuta a chiponde, kapena tiyi tating'ono tating'ono tating'ono tating'ono tating'ono tating'ono
• kuchita masewera olimbitsa thupi, kuyenda, kapena kuyendayenda
• kukhala ndi madzi ambiri

Mfundo yofunika

Kafukufuku apeza kusintha kwa RMR panthawi yakusamba koma zotsatira zake ndizochepa, zosagwirizana, ndipo zimadalira kwathunthu munthuyo. Mutha kukhala ndi RMR yokwera pang'ono panthawi yama luteal nthawi yanu isanakwane.

Kawirikawiri, kusintha kwa kagayidwe kachakudya sikokwanira kuwonjezera kalori kuwotcha kapena kufuna kuchuluka kwa kalori. Kuphatikiza apo, anthu ena ali ndi zikhumbo kapena njala zambiri panthawiyi, zomwe zitha kuchepetsa kukweza pang'ono.