Kodi Kusunga Nthawi Koyenera Kuli Ndi Ntchito? Kuwoneka Kovuta

Zamkati

• Mbiri Yachidule Yokhudza Nthawi Yazakudya
• Tsamba la Anabolic: Zowona Kapena Zopeka?
• Kubwezeretsa Carb
• Kudya Mapuloteni
• Nthawi Yabwino Yabwino Musanaphunzitse
• Nthawi Yabwino pa Chakudya Cham'mawa
• Zakudya Zam'madzi Usiku
• Kodi Kusunga Nthawi Pazakudya Kofunika?

Kusunga nthawi kumaphatikizapo kudya zakudya panthawi yoyenera kuti tikwaniritse zotsatira zina.

Zimakhala zofunikira kwambiri pakukula kwa minofu, masewera olimbitsa thupi komanso kutayika kwamafuta.

Ngati mudathamangira kukadya chakudya kapena kusungunuka kwa mapuloteni mukamaliza kulimbitsa thupi, iyi ndi nthawi yathanzi.

Komabe, ngakhale idatchuka, kafukufuku wokhudza nthawi ya michere ndiosatsimikizika ().

Nazi zonse zomwe muyenera kudziwa za nthawi yazakudya.

Mbiri Yachidule Yokhudza Nthawi Yazakudya

Nthawi yazakudya yakhala ikugwiritsidwa ntchito ndi akatswiri omanga thupi ndi othamanga kwazaka zopitilira 50, ndipo mbali zake zina zaphunziridwa (,,).

Mmodzi mwa ochita kafukufuku padziko lonse lapansi munthawi ya chakudya, Dr. John Ivy, wafalitsa kafukufuku wambiri akuwonetsa phindu lake. Mu 2004, adafalitsa buku lotchedwa Nthawi Yathanzi: Tsogolo la Zakudya Zamasewera.

Kuyambira pamenepo, mapulogalamu ndi mabuku ambiri azakudya alimbikitsa nthawi yazakudya monga njira yofunikira yochepetsera mafuta, kukhala ndi minofu ndikuwongolera magwiridwe antchito.

Komabe, kuyang'anitsitsa kafukufukuyu kukuwonetsa kuti zomwe zapezazi sizingachitike, ndipo zili ndi malire awiri (,):

1. Zizindikiro zamagazi zazifupi: Kafukufuku wambiri amangopeza zilembo zamagazi zazifupi, zomwe nthawi zambiri sizimagwirizana ndi phindu lalitali ().
2. Ochita masewera olimbitsa thupi: Kafukufuku wambiri amatsata othamanga opirira kwambiri, omwe samayimira munthu wamba.

Pazifukwa izi, zomwe zapezeka mufukufuku ambiri omwe amathandizira nthawi yazakudya sizingagwire ntchito kwa aliyense.

Nthawi ya michere yakhalapo kwazaka zambiri. Anthu ambiri amakhulupirira kuti ndizofunikira kwambiri, koma kafukufukuyu ali ndi malire.

Tsamba la Anabolic: Zowona Kapena Zopeka?

Windo la anabolic ndiye gawo lotchulidwa kwambiri la nthawi yazakudya ().

Amadziwikanso kuti mwayi wapa mwayi, zimatengera lingaliro loti thupi lili bwino kuti likhale ndi mayamwidwe azakudya mkati Mphindi 15-60 mutatha kuchita masewera olimbitsa thupi.

Komabe, ngakhale kafukufuku pazenera la anabolic sangakwaniritse, zimawerengedwa ngati chinthu chofunikira ndi akatswiri ambiri komanso okonda masewera olimbitsa thupi.

Chiphunzitsochi chakhazikitsidwa pamakhalidwe awiri ofunikira:

1. Kubwezeretsa kwa Carb: Mukamaliza kulimbitsa thupi, kupezeka kwama carbs kumathandizira kukulitsa masitolo a glycogen, omwe amatha kupititsa patsogolo magwiridwe antchito ndi kuchira.
2. Kudya mapuloteni: Kugwira ntchito kumawononga mapuloteni, chifukwa chake mapuloteni atatha kulimbitsa thupi amathandizira kukonza ndikuyambitsa kukula mwa kulimbikitsa ma protein a synthesis (MPS).

Mfundo zonsezi ndi zolondola pamlingo winawake, koma kagayidwe kabwino ka anthu ndi zakudya sizili zakuda komanso zoyera monga anthu ambiri amaganizira.

Kubwezeretsa Carb

Chimodzi mwazinthu zazikulu zenera la anabolic ndikubwezeretsanso carb, chifukwa ma carbs amasungidwa mu minofu ndi chiwindi monga glycogen.

Kafukufuku wasonyeza kuti glycogen imadzazidwanso mwachangu mkati mwa mphindi 30-60 mutatha kuchita masewera olimbitsa thupi, zomwe zimathandizira lingaliro lazenera la anabolic (,).

Komabe, nthawi yake imatha kukhala yofunikira ngati mukuchita masewera kangapo patsiku, kapena mumakhala ndi masewera othamanga angapo patsiku limodzi. Kwa munthu wamba yemwe amachita masewera olimbitsa thupi kamodzi patsiku, pali nthawi yokwanira yobwezeretsanso glycogen pachakudya chilichonse ().

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti kuphunzitsidwa ndi glycogen yocheperako kukhala kopindulitsa, makamaka ngati cholinga chanu ndi kukhala wathanzi komanso kutayika kwamafuta ().

Kafukufuku watsopano wasonyezanso kuti kubwezeredwa kwapompopompo kumatha kuchepetsa zabwino zomwe mumalandira mgawoli ().

Chifukwa chake ngakhale kaphatikizidwe kabwino ka glycogen kamakhala kopanda tanthauzo, sikugwira ntchito kwa anthu ambiri nthawi zambiri.

Kudya Mapuloteni

Mbali yachiwiri pazenera la anabolic ndikugwiritsa ntchito mapuloteni othandizira ma protein a synthesis (MPS), omwe amathandizira kwambiri pakukula ndi kukula.

Komabe, ngakhale MPS ndi kubwezeretsanso michere ndizofunikira pakukonzanso, kafukufuku akuwonetsa kuti simuyenera kuchita izi nthawi yomweyo mukamaliza kulimbitsa thupi.

M'malo mwake, yang'anani pa zomwe mumadya tsiku ndi tsiku, ndipo onetsetsani kuti mumadya mapuloteni apamwamba pachakudya chilichonse ().

Kusanthula kwaposachedwa kwa kafukufuku wofufuza Dr. Brad Schoenfeld adafikiranso pamapeto pake, ndikufotokozera mwachidule kuti kudya kwa mapuloteni tsiku ndi tsiku ndizofunikira kwambiri pazakudya ().

Mwachidule, ngati mungakwaniritse zosowa zanu za tsiku ndi tsiku zamapuloteni, ma calories ndi michere ina, zenera la anabolic silofunika kwenikweni kuposa momwe anthu ambiri amakhulupirira.

Kupatulapo awiri ndi othamanga osankhika kapena anthu omwe amaphunzitsa kangapo patsiku, omwe angafunikire kukulitsa kukonzanso mafuta pakati pa magawo.

Windo la anabolic ndi nthawi yayitali mutatha kuchita masewera olimbitsa thupi omwe akuti ndiofunikira pakudya michere. Komabe, kafukufuku akuwonetsa kuti anthu ambiri safunikira kudzaza malo ogulitsira carb kapena protein nthawi yomweyo.

Nthawi Yabwino Yabwino Musanaphunzitse

Zenera zisanachitike zolimbitsa thupi zitha kukhala zofunikira kwambiri kuposa zenera la anabolic.

Kutengera zolinga zanu, nthawi yoyenera kumwa zakumwa zina zowonjezera zitha kuthandizira ().

Mwachitsanzo, zowonjezera zowonjezera monga caffeine ziyenera kutengedwa nthawi yoyenera kuti zitheke ().

Izi zimakhudzanso chakudya. Chakudya chopatsa thanzi, chosavuta kudya chomwe chimadyedwa mphindi 60-150 musanalowe kulimbitsa thupi chikhoza kusintha magwiridwe antchito, makamaka ngati simunadye kwa maola angapo ().

Mosiyana ndi izi, ngati cholinga chanu ndikutaya mafuta, kuphunzira ndi chakudya chochepa kumatha kukuthandizani kuwotcha mafuta, kukulitsa chidwi cha insulin ndikupatsanso phindu lina lanthawi yayitali (,).

Kutsekemera kumagwirizananso kwambiri ndi thanzi ndi ntchito. Anthu ambiri amakonda kusowa madzi m'thupi asanafike ku masewera olimbitsa thupi, choncho kungakhale kofunika kumwa madzi ozungulira 12-16 oz (300-450 ml) a madzi ndi maelekitirodi asanayambe kulimbitsa thupi (,,).

Kuphatikiza apo, mavitamini angakhudze magwiridwe antchito, ndipo amathanso kuchepetsa maphunziro. Chifukwa chake ngakhale mavitamini ndi michere yofunikira, ndibwino kuti musawatenge pafupi ndi kulimbitsa thupi kwanu ().

Kusunga nthawi koyenera kumatha kukhala ndi gawo lofunikira pakudya koyambirira, makamaka ngati mukufuna kuwonjezera magwiridwe antchito, kukonza kapangidwe ka thupi kapena kukhala ndi zolinga zathanzi.

Nthawi Yabwino pa Chakudya Cham'mawa

Kafukufuku waposachedwa awonetsa kuti zilibe kanthu ngati mumadya chakudya cham'mawa kapena ayi. M'malo mwake, chani mumadya chakudya cham'mawa chakhala mutu wankhani.

Akatswiri ambiri tsopano amalimbikitsa chakudya cham'mawa chotsika kwambiri, chomwe chimadya mafuta ambiri, chomwe chimanenedwa kuti chimathandizira mphamvu zamagetsi, magwiridwe antchito am'mutu, kuwotcha mafuta ndikukhalabe okhuta.

Komabe, ngakhale izi zikumveka bwino, ambiri mwa mawunikowa ndi achabechabe komanso osagwirizana ndi kafukufuku ().

Ndipo, ngakhale kuti kafukufuku wina akuwonetsa kuwotcha kwakukulu kwamafuta, izi zimachitika chifukwa cha kuchuluka kwamafuta azakudya kuchokera pachakudya, osati chifukwa chakuti mukuwotcha mafuta amthupi ambiri.

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti chakudya cham'mawa chokhala ndi mapuloteni chimapindulitsanso thanzi. Komabe, izi zikuchitika chifukwa cha zabwino zambiri zamapuloteni, ndipo nthawi yake siyikhala ndi gawo ().

Monga zenera la anabolic, nthano yachakudya cham'mawa sichichirikizidwa ndi kafukufuku.

Komabe, ngati mungakonde chakudya chochepa chodyera, chakudya cham'mawa chambiri, palibe vuto lililonse. Kusankha kwanu kadzutsa kuyenera kungowonetsa zomwe mumakonda tsiku lililonse.

Palibe umboni wotsimikizira njira imodzi yabwino yodyera chakudya cham'mawa. Kudya kwanu kadzutsa kuyenera kuwonetsa zomwe mumakonda komanso zolinga zanu.

Zakudya Zam'madzi Usiku

"Dulani chakudya usiku kuti muchepetse thupi".

Iyi ndi nthano ina yazakudya, yolimbikitsidwa ndi otchuka komanso magazini padziko lonse lapansi.

Kuchepetsa ma carbs kumakuthandizani kuti muchepetse kudya kwama calorie tsiku lililonse, ndikupanga kuchepa kwa kalori - chinthu chofunikira kwambiri pakuchepetsa thupi. Nthawi siyofunika.

Mosiyana ndi kuchotsa ma carbs usiku, kafukufuku wina akuwonetsa kuti ma carbs amatha kuthandiza kugona ndi kupumula, ngakhale kuli kofunikira pakufufuza kwina ().

Izi zitha kukhala ndi chowonadi china, chifukwa ma carbs amatulutsa serotonin ya neurotransmitter, yomwe imathandizira kuwongolera magonedwe anu.

Malingana ndi ubwino wathanzi la kugona tulo tabwino, kudya ma carb madzulo kungakhale kopindulitsa, makamaka ngati mukuvutika kugona.

Kudula ma carbs usiku si nsonga yabwino yochepetsera thupi, makamaka popeza ma carbs angathandize kulimbikitsa kugona. Komabe, kufufuza kwina kuli kofunika pa izi.

Kodi Kusunga Nthawi Pazakudya Kofunika?

Kwa othamanga apamwamba, nthawi ya michere ikhoza kupereka mwayi wampikisano.

Komabe, kafukufuku wapano sagwirizana ndi kufunikira kwakanthawi kwa michere kwa anthu ambiri omwe akungoyesera kuchepetsa thupi, kupeza minofu kapena kukonza thanzi.

M'malo mwake, yang'anani kuyesetsa kwanu kusasinthasintha, kudya kalori tsiku lililonse, chakudya ndi kukhazikika.

Mukapeza maziko onse pansi, ndiye kuti mungafune kusunthira chidwi chanu pa njira zapamwamba kwambiri monga nthawi yazakudya.