Kusala kudya kosalekeza kungakuthandizeni bwanji kuti muchepetse kunenepa?

Zamkati

• Kusankha ndondomeko yanu yosala kudya
• Njira ya 16/8
• Njira 5: 2
• Idyani Lekani Kudya
• Kusala kudya kwamasiku ena
• Zakudya zankhondo
• Kusala kwakanthawi kumakhudza bwanji mahomoni anu
• Kusala kudya kosalekeza kumakuthandizani kuti muchepetse mafuta komanso kuti muchepetse kunenepa
• Kusala kudya kosalekeza kungakuthandizeni kuti mukhale ndi minofu yambiri mukamadya
• Kusala kudya kosalekeza kumapangitsa kudya kosavuta kukhala kosavuta
• Momwe mungapambanire ndi pulogalamu yosala kudya yapakatikati
• Mfundo yofunika

Pali njira zambiri zochepetsera thupi.

Njira imodzi yomwe yatchuka m'zaka zaposachedwa imatchedwa kusala kudya kwakanthawi ().

Kusala kudya kosakhalitsa ndi njira yodyera yomwe imaphatikizira kusala kudya kwakanthawi, kapena kwakanthawi kochepa kapena kusadya.

Anthu ambiri amamvetsetsa kusala kwakanthawi ngati kulowererapo. Kusala kudya kwakanthawi kochepa kumathandiza anthu kudya ma calories ochepa, zomwe zingayambitse kuchepa kwakanthawi ().

Komabe, kusala kwakanthawi kungathandizenso kusintha zoopsa pazakuthupi monga matenda ashuga ndi matenda amtima, monga kutsitsa cholesterol ndi shuga m'magazi (2,, 4,).

Nkhaniyi ikufufuza zonse zomwe muyenera kudziwa za kusala kwakanthawi komanso kuchepa kwa thupi.

Aya Brackett

Kusankha ndondomeko yanu yosala kudya

Pali njira zingapo zosiyanitsira kusala. Odziwika kwambiri ndi awa:

• njira 16: 8
• zakudya za 5: 2
• Zakudya zankhondo
• Idyani Lekani Kudya
• Kusala kudya kwamasiku ena (ADF)

Njira zonse zitha kukhala zothandiza, koma kuzindikira kuti ndi iti yomwe imagwira ntchito bwino zimadalira payekha.

Kukuthandizani kusankha njira yomwe ikugwirizana ndi moyo wanu, nayi kuwonongeka kwa zabwino ndi zoyipa za aliyense.

Njira ya 16/8

Ndondomeko ya kusala kwakanthawi kwa 16/8 ndi imodzi mwamasitayilo odziwika kwambiri osala kudya kuti muchepetse kunenepa.

Dongosololi limaletsa kumwa zakumwa ndi zakumwa zopatsa kalori pazenera la maola 8 patsiku. Pamafunika kusala chakudya kwa maola 16 otsalawo patsiku.

Ngakhale zakudya zina zimatha kukhazikitsa malamulo okhwima, njira ya 16/8 imakhazikitsidwa ndi njira yoletsa kudya (TRF) yanthawi yocheperako komanso yosinthika.

Mutha kusankha zenera lililonse la maora 8 kuti muzidya mafuta.

Anthu ena amasankha kudya chakudya cham'mawa komanso kusala kudya kuyambira masana mpaka 8 koloko masana, pomwe ena amapewa kudya mochedwa ndikumamatira 9 am mpaka 5 koloko masana. ndandanda.

Kuchepetsa kuchuluka kwamaola omwe mungadye masana kungakuthandizeni kuti muchepetse thupi komanso kuti muchepetse kuthamanga kwa magazi.

Kafukufuku akuwonetsa kuti njira zoperekera zakudya monga njira ya 16/8 zitha kuteteza kuthamanga kwa magazi ndikuchepetsa kuchuluka kwa chakudya chomwe chimadya, zomwe zimapangitsa kuti muchepetse thupi ().

Kafukufuku wa 2016 adapeza kuti pophatikiza ndi kukana kuphunzira, njira ya 16/8 idathandizira kuchepa kwamafuta ndikusunga minofu mwa omwe amatenga nawo mbali amuna ().

Kafukufuku waposachedwa kwambiri adapeza kuti njira ya 16/8 sinasokoneze zopindulitsa mu minofu kapena mphamvu mwa azimayi omwe amachita masewera olimbitsa thupi ().

Ngakhale njira ya 16/8 imatha kukhala yofanana ndi moyo wina uliwonse, anthu ena zimawavuta kupewa kudya kwa maola 16 molunjika.

Kuphatikiza apo, kudya zokhwasula-khwasula kapena zakudya zosapatsa thanzi munthawi yawindo la ola limodzi ndi 8 kumatha kunyalanyaza zotsatira zabwino zakusala kudya kwapakati pa 16/8.

Onetsetsani kuti mukudya zakudya zopatsa thanzi monga zipatso, ndiwo zamasamba, mbewu zonse, mafuta athanzi, ndi mapuloteni kuti muwonjezere phindu lomwe lingapezeke pachakudyachi.

Njira 5: 2

Zakudya za 5: 2 ndi njira yosavuta yopumira.

Masiku asanu pa sabata, mumadya bwinobwino ndipo simuletsa zopatsa mphamvu. Ndiye, pamasiku ena awiri amu sabata, mumachepetsa kalori yanu mpaka kotala limodzi la zosowa zanu za tsiku ndi tsiku.

Kwa munthu yemwe amadya ma calories 2,000 tsiku lililonse, izi zingatanthauze kuchepa kwa kalori yake mpaka ma calories 500 patsiku, masiku awiri pa sabata.

Malinga ndi a, chakudya cha 5: 2 chimagwira ntchito mofanana ndi kuletsa kwa kalori tsiku ndi tsiku kuti muchepetse thupi komanso kuwongolera magazi m'magazi pakati pa omwe ali ndi matenda amtundu wa 2.

Kafukufuku wina adapeza kuti 5: Zakudya za 2 zinali zothandizanso monga zoletsa zopitilira muyeso za kuchepa thupi komanso kupewa matenda amadzimadzi monga matenda amtima ndi matenda ashuga ().

Zakudya za 5: 2 zimapereka kusinthasintha, chifukwa mumayenera kusankha masiku omwe mumasala kudya, ndipo palibe malamulo okhudzana ndi zomwe mungadye kapena nthawi yoti muzidya masiku onse a calorie.

Izi zati, ndikofunikira kudziwa kuti kudya "mwachizolowezi" masiku onse a calorie sikungakupatseni mwayi woti mudye chilichonse chomwe mukufuna.

Kudziletsa okha ma calories 500 patsiku sikophweka, ngakhale kuli kwa masiku awiri okha sabata. Kuphatikiza apo, kudya ma calories ochepa kungakupangitseni kudwala kapena kukomoka.

Zakudya za 5: 2 zitha kukhala zothandiza, koma sizili kwa aliyense. Lankhulani ndi dokotala wanu kuti muwone ngati zakudya za 5: 2 zingakhale zoyenera kwa inu.

Idyani Lekani Kudya

Idyani Stop Stop ndi njira yosagwirizana ndi kusala kudya kwakanthawi kotchuka ndi Brad Pilon, wolemba buku "Idyani Lekani Kudya."

Dongosolo losala kwakanthawi limaphatikizapo kuzindikira tsiku limodzi kapena awiri osatsatizana pamlungu pomwe mumasiya kudya, kapena kusala kudya, kwa maola 24.

M'masiku otsala a sabata, mutha kudya momasuka, koma tikulimbikitsidwa kuti muzidya zakudya zopatsa thanzi ndikupewa kudya mopitirira muyeso.

Zomwe zimapangitsa kusala kudya kwa maola 24 sabata iliyonse ndikuti kudya ma calories ochepa kumapangitsa kuti muchepetse thupi.

Kusala kudya mpaka maola 24 kumatha kubweretsa kusintha kwamagetsi komwe kumapangitsa thupi lanu kugwiritsa ntchito mafuta ngati mphamvu m'malo mwa glucose ().

Koma kupeŵa chakudya kwa maola 24 pa nthawi kumafuna mphamvu zambiri ndipo kumatha kubweretsa kuluma ndi kuwononga nthawi ina. Zikhozanso kuchititsa kuti anthu asamadye mosiyanasiyana.

Kafukufuku wowonjezereka amafunikira pankhani ya Idyani Lekani Kudya zakudya kuti muwone phindu lake pazaumoyo komanso kuwonda.

Lankhulani ndi dokotala musanayese Idyani Lekani Kudya kuti muwone ngati ingakhale yankho lothandiza pakuchepetsa thupi.

Kusala kudya kwamasiku ena

Kusala kudya kwamasiku ena ndi njira yosala yopumira komanso yosavuta kukumbukira. Pa chakudya ichi, mumasala kudya tsiku lililonse koma mutha kudya chilichonse chomwe mungafune masiku osasala.

Zakudya zamtundu wina zimaphatikizapo njira yosala "yosinthidwa" yomwe imakhudza kudya ma calories opitilira 500 masiku osala. Komabe, matembenuzidwe ena amachotsa zopatsa mphamvu palimodzi masiku osala.

Kusala kudya kwamasiku ena kwatsimikizira kupindulitsa.

Kafukufuku woyendetsa ndege woyeserera poyerekeza kusala kudya kwamasiku ena ndi choletsa tsiku ndi tsiku kwa akuluakulu omwe ali ndi kunenepa kwambiri adapeza njira zonse ziwiri kuti zithandizenso kuonda ().

Kafukufuku wina adapeza kuti omwe adatenga nawo gawo adadya ma 35% ocheperako ndipo adataya mapaundi a 7.7 (3.5 kg) atasinthana pakati pa maola 36 akusala kudya ndi maola 12 osadya zopanda malire pamasabata 4 (12).

Ngati mukufunadi kuchulukitsa kuchepa kwa thupi, kuwonjezera njira zolimbitsa thupi m'moyo wanu kungathandize.

Kafukufuku akuwonetsa kuti kuphatikiza kusala kudya kwamasiku ena ndi masewera olimbitsa thupi kumatha kupangitsa kuti muchepetse kuwirikiza kawiri kuposa kusala kudya ().

Kusala kudya tsiku lililonse kumatha kukhala kovuta, makamaka ngati mwayamba kusala kudya. Kudya kwambiri masiku osasala kudya kungakhalenso kovuta.

Ngati mwatsopano pakusala kwakanthawi, pewani kusala kwa masiku ena ndi mapulani osala.

Kaya mumayamba ndi dongosolo losala kudya kapena kusala kudya, ndibwino kuti mukhale ndi zakudya zopatsa thanzi, kuphatikiza zakudya zamapuloteni ambiri ndi masamba ochepa a kalori kuti zikuthandizeni kumva kuti mwakhuta.

Zakudya zankhondo

Zakudya za Warrior ndi dongosolo losala kudya nthawi ndi nthawi kutengera momwe amadalira ankhondo akale.

Wopangidwa mu 2001 ndi Ori Hofmekler, Warrior Diet ndiwowopsa kuposa njira 16: 8 koma yopondereza kuposa njira ya Eat Fast Eat.

Zimakhala ndi kudya pang'ono pang'ono kwa maola 20 masana, kenako kudya chakudya chochuluka monga momwe mumafunira pazenera la maola 4 usiku.

Warrior Diet amalimbikitsa ma dieters kuti azidya zakudya zochepa za mkaka, mazira owiritsa, ndi zipatso ndi ndiwo zamasamba zosaphika, komanso madzi osakhala ndi kalori nthawi yamaola 20.

Pambuyo pa kusala kudya kwamaola 20, anthu amatha kudya chilichonse chomwe angafune pazenera la maola 4, koma zakudya zosakonzedwa, zopatsa thanzi, komanso zopangidwa ndi organic zimalimbikitsidwa.

Ngakhale palibe kafukufuku wokhudza Zakudya Zankhondo makamaka, kafukufuku wa anthu akuwonetsa kuti njira zoperekera nthawi yochepetsera zimatha kuchepa ().

Zakudya zoletsedwa ndi nthawi zitha kukhala ndi maubwino ena osiyanasiyana. Kafukufuku akuwonetsa kuti kudyetsa kochepera nthawi kumatha kuteteza matenda ashuga, kuchepa kwa chotupa, kuchedwa kukalamba, ndikuwonjezera kutalika kwa nthawi mu makoswe (,).

Kafukufuku wowonjezereka amafunikira pa Zakudya Zankhondo kuti mumvetse bwino phindu lake lochepetsa thupi.

Zakudya za Warrior zitha kukhala zovuta kuzitsatira, chifukwa zimachepetsa kuchuluka kwa ma calorie maola 4 patsiku. Kugwiritsa ntchito mowa mopitirira muyeso usiku ndi vuto lalikulu.

Zakudya za Warrior zitha kuchititsanso kuti munthu asamadye mosiyanasiyana. Ngati mukumva za vutoli, lankhulani ndi dokotala wanu kuti muwone ngati zili zoyenera kwa inu.

Pali mitundu yambiri ya kusala kwakanthawi, iliyonse ili ndi maubwino ndi zovuta zawo. Lankhulani ndi dokotala wanu kuti muwone njira yomwe ingakhale yoyenera kwa inu.

Kusala kwakanthawi kumakhudza bwanji mahomoni anu

Kusala kudya kosalekeza kumatha kukuthandizani kuti muchepetse thupi, koma kumakhudzanso mahomoni anu.

Ndi chifukwa chakuti mafuta amthupi ndi njira yokhayo yosungira mphamvu (zopatsa mphamvu).

Mukapanda kudya kalikonse, thupi lanu limasintha kangapo kuti mphamvu zake zosungidwa zizipezeka mosavuta.

Zitsanzo zimaphatikizaponso kusintha kwamachitidwe amanjenje, komanso kusintha kwakukulu kwama milingo angapo ofunikira.

Pansipa pali kusintha kwamagetsi komwe kumachitika mukamasala kudya (, 18):

• Insulini. Magulu a insulin amakula mukamadya, ndipo mukasala kudya, amachepa kwambiri. Kuchepetsa insulin kumathandizira kuyatsa kwamafuta.

• Norepinephrine (noradrenaline). Dongosolo lanu lamanjenje limatumiza norepinephrine m'maselo anu amafuta, kuwapangitsa kuti agawire mafuta amthupi kukhala mafuta aulere omwe amatha kuwotchera mphamvu.

Chosangalatsa ndichakuti, ngakhale ena omwe amalimbikitsa kudya zakudya 5-6 patsiku, kusala kwakanthawi kochepa kumatha kuwonjezera mafuta.

Kafukufuku akuwonetsa kuti mayesero ena osala masiku onse a masabata a 3-12, komanso mayesero osala kudya masiku onse masabata a 12-24, amachepetsa thupi komanso mafuta amthupi (,).

Komabe, kufufuza kwina kuli kofunika kuti tifufuze zotsatira za nthawi yayitali za kusala kwakanthawi.

Hormone ina yomwe imasinthidwa nthawi yachangu ndi mahomoni okula aumunthu (HGH), omwe milingo yake imatha kuchuluka kangapo kasanu (,).

M'mbuyomu, HGH imakhulupirira kuti imathandizira kuwotcha mafuta mwachangu, koma kafukufuku watsopano akuwonetsa kuti zitha kuwonetsa kuti ubongo ungasunge mphamvu, zomwe zimapangitsa kuti zikhale zovuta kuti muchepetse thupi ().

Poyambitsa ma protein ochepa a agouti (AgRP), HGH itha kukulitsa chilakolako ndikuchepetsa mphamvu yama metabolism.

Kusala kudya kwakanthawi kochepa kumabweretsa kusintha kwamthupi kangapo komwe kumalimbikitsa kutentha kwamafuta. Komabe, kukwera kwa ma HGH kumachepetsa mphamvu zamagetsi ndikulimbana ndi kuchepa kwa thupi.

Kusala kudya kosalekeza kumakuthandizani kuti muchepetse mafuta komanso kuti muchepetse kunenepa

Chifukwa chachikulu chomwe kusala kudya kwakanthawi kumathandiza kuti muchepetse thupi ndikuti kumakuthandizani kuti muchepetse mafuta ochepa.

Malamulo onse osiyanasiyana amaphatikizapo kusadya chakudya panthawi yopuma.

Pokhapokha mutapereka ndalama zambiri pakudya nthawi yochuluka, mumakhala mukudya mafuta ochepa.

Malinga ndi kuwunika kwa 2014, kusala kwakanthawi kumachepetsa kulemera kwa thupi ndi 3-8% munthawi yamasabata 3-24 (22).

Mukamayesa kuchuluka kwa kuchepa kwa thupi, kusala kwakanthawi kumatha kupangitsa kuti muchepetse kunenepa pafupifupi 0.55 mpaka 1.65 mapaundi (0.25-0.75 kg) pa sabata (23).

Anthu nawonso adachepetsedwa ndi 4-7% m'chiuno mwake, kuwonetsa kuti adataya mafuta am'mimba.

Zotsatira izi zikuwonetsa kuti kusala kwakanthawi kungakhale chida chothandizira kuchepa thupi.

Izi zati, zabwino zakusala kwakanthawi zimapitilira kuchepa kwa thupi.

Ilinso ndi maubwino ambiri okhudzana ndi kagayidwe kachakudya, ndipo itha kuthandizanso kuchepetsa chiwopsezo cha matenda amtima (24,).

Ngakhale kuwerengera kwama kalori sikofunikira kwenikweni mukamachita kusala pang'ono pang'ono, kuchepa kwamafuta kumakhala kosavuta ndikuchepetsa kalori.

Kafukufuku kuyerekezera kusala kwakanthawi ndi choletsa ma calorie mosalekeza sikuwonetsa kusiyana pakuchepetsa thupi pomwe ma calories amafanana pakati pamagulu.

Kusala kudya kwapakati ndi njira yabwino yochepetsera thupi popanda kuwerengera zopatsa mphamvu. Kafukufuku wochuluka akuwonetsa kuti zingakuthandizeni kuchepetsa thupi ndi mafuta m'mimba.

Kusala kudya kosalekeza kungakuthandizeni kuti mukhale ndi minofu yambiri mukamadya

Chimodzi mwazovuta zoyipa zomwe zimachitika pakudya ndikuti thupi lanu limatha kutaya minofu pamodzi ndi mafuta ().

Chosangalatsa ndichakuti, kafukufuku wina wasonyeza kuti kusala kwakanthawi kungakhale kopindulitsa pakulimbitsa minofu kwinaku tikutaya mafuta amthupi.

Kafukufuku wasayansi adapeza kuti kuletsa kwakanthawi kochulukitsa kunapangitsa kuchepa kofananira kocheperako kwa kalori - koma ndikuchepetsa pang'ono kwa minofu ().

M'maphunziro oletsa ma kalori, 25% ya kulemera komwe kunatayika kunali kofinya kwa minofu, poyerekeza ndi 10% yokha m'maphunziro oletsa ma kalori ().

Komabe, maphunzirowa anali ndi zoperewera zina, chifukwa chake tengani zomwe zapezazi ndi mchere wamchere. Kafukufuku waposachedwa kwambiri sanapezepo kusiyana kulikonse pakachulukidwe kocheperako kapena minofu yolimbitsa thupi ndi kusala kwakanthawi poyerekeza ndi mitundu ina yamadyedwe ().

Ngakhale umboni wina ukuwonetsa kuti kusala kwakanthawi, mukayerekezera ndi zoletsa zama calorie, kungakuthandizeni kugwiritsabe ntchito minofu yambiri, kafukufuku waposachedwa sanagwirizane ndi lingalirolo.

Kusala kudya kosalekeza kumapangitsa kudya kosavuta kukhala kosavuta

Kwa ambiri, imodzi mwamaubwino akulu akusala kwakanthawi ndi kuphweka kwake.

M'malo mowerengera zopatsa mphamvu, maboma ambiri osala kudya amangofuna kuti mudziwe nthawi.

Zakudya zabwino kwambiri kwa inu ndi zomwe mutha kutsatira pambuyo pake. Ngati kusala kwakanthawi kumakupangitsani kukhala kosavuta kuti muzidya zakudya zopatsa thanzi, zidzakhala ndi phindu lanthawi yayitali pakukhala wathanzi.

Chimodzi mwa zabwino zazikulu zakusala kwakanthawi ndikuti kumapangitsa kudya kosavuta kukhala kosavuta. Izi zitha kupangitsa kuti kukhale kosavuta kutsatira zakudya zabwino m'kupita kwanthawi.

Momwe mungapambanire ndi pulogalamu yosala kudya yapakatikati

Pali zinthu zingapo zomwe muyenera kukumbukira ngati mukufuna kuchepetsa thupi ndi kusala kwakanthawi:

1. Khalidwe labwino. Zakudya zomwe mumadya ndizofunikabe. Yesetsani kudya zakudya zophatikizira zokha.
2. Ma calories. Ma calories amawerengerabe. Yesetsani kudya mwachizolowezi panthawi yopanda kusala kudya, osati zochulukirapo kotero kuti mumalipirira ndalama zomwe mwaphonya posala kudya.
3. Kusagwirizana. Monga momwe mungachitire ndi njira ina iliyonse yochepetsera thupi, muyenera kuyisunga kwa nthawi yayitali ngati mukufuna kuti igwire ntchito.
4. Kuleza mtima. Zitha kutenga thupi lanu nthawi kuti lizolowere njira yopumira ya kusala. Yesetsani kukhala ogwirizana ndi dongosolo lanu la chakudya, ndipo zikhala zosavuta.

Zambiri mwazomwe anthu amakonda kusala kudya amalimbikitsanso kuchita masewera olimbitsa thupi, monga kuphunzitsa mphamvu. Izi ndizofunikira kwambiri ngati mukufuna kutentha mafuta amthupi mukakhala ndi minofu yanu.

Poyambirira, kuwerengera kwama kalori sikofunikira kwenikweni ndi kusala kwakanthawi. Komabe, ngati masheya anu ochepetsa thupi, kuwerengera kalori kumatha kukhala chida chothandiza.

Ndi kusala kwakanthawi, mukufunikirabe kudya thanzi ndikukhala ndi zoperewera za kalori ngati mukufuna kuonda. Kusasinthasintha ndikofunikira, ndipo kuchita masewera olimbitsa thupi ndikofunikira.

Mfundo yofunika

Kumapeto kwa tsikulo, kusala pang'ono pakati kungakhale chida chothandizira kuchepa thupi.

Kuchepetsa thupi kwake kumayambitsidwa makamaka ndi kuchepa kwa kalori, koma zina mwazabwino zomwe zimachitika pamahomoni zitha kuchitanso.

Ngakhale kusala kwakanthawi sikuli kwa aliyense, kungakhale kopindulitsa kwa anthu ena.