Kusala Kosasunthika 101 - Bukhu Loyamba Kwambiri

Zamkati

• Kodi Kusala Kosatha (IF) N'kutani?
• Njira Zosala Zosiyanasiyana
• Momwe Zimakhudzira Maselo Anu ndi Mahomoni
• Chida Champhamvu Chotsitsira Kunenepa
• Mapindu azaumoyo
• Zimapangitsa Moyo Wanu Wathanzi Kukhala Wosalira Zambiri
• Ndani Ayenera Kusamala Kapena Kuupewa?
• Kodi Akazi Ayenera Kusala?
• Chitetezo ndi Zotsatira zoyipa
• Mafunso Ofunsidwa Kawirikawiri
• 1. Kodi Ndingamwe Zakumwa Zam'madzi Nthawi Yosala?
• 2. Kodi Sizoopsa Kudumpha Chakudya Cham'mawa?
• 3. Kodi Ndingamwe Zakudya Zowonjezera Ndikusala?
• 4. Kodi Ndingatani Kuti Ndizolimbitsa Thupi Ngakhale Ndikusala?
• 5. Kodi Kusala Kudya Kungayambitse Kutaya Kwa Minyewa?
• 6. Kodi Kusala Kudya Kumachedwetsa Maganizo Anga?
• 7. Kodi Ana Ayenera Kusala Kudya?
• Kuyambapo
• Kodi Muyenera Kuyiyesa?

Zithunzi ndi Aya Brackett

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kusala kudya kosalekeza (IF) pakadali pano ndichimodzi mwazodziwika kwambiri pazaumoyo wathanzi.

Anthu amaigwiritsa ntchito kuti achepetse thupi, kukhala ndi thanzi labwino komanso kukhala ndi moyo wosalira zambiri.

Kafukufuku wochuluka akuwonetsa kuti imatha kukhala ndi mphamvu m'thupi lanu komanso muubongo wanu ndipo itha kukuthandizani kuti mukhale ndi moyo wautali (1, 2,).

Ili ndiye kalozera woyamba wa kusala kwakanthawi.

Kodi Kusala Kosatha (IF) N'kutani?

Kusala kudya kwapakatikati (IF) ndi njira yodyera yomwe imayenda pakati pa kusala kudya ndi kudya.

Sizikunena kuti ndi zakudya ziti zomwe muyenera kudya koma liti muyenera kuzidya.

Pachifukwa ichi, si chakudya mwanjira yodziwika koma chimafotokozedwa molondola ngati kadyedwe.

Njira zosala kudya nthawi zambiri zimaphatikizapo kusala kudya kwa maola 16 kapena kusala kudya kwa maola 24, kawiri pamlungu.

Kusala kudya kwakhala chizolowezi pakusintha kwaumunthu. Osaka-akale akale analibe masitolo akuluakulu, mafiriji kapena chakudya chopezeka chaka chonse. Nthawi zina sanapeze chilichonse chodyera.

Zotsatira zake, anthu adasintha kuti azitha kugwira ntchito popanda chakudya kwakanthawi.

M'malo mwake, kusala nthawi ndi nthawi kumakhala kwachilengedwe kuposa kudya chakudya cha 3-4 (kapena kupitilira apo) patsiku.

Kusala kudya kumachitikanso pazifukwa zachipembedzo kapena zauzimu, kuphatikizapo Chisilamu, Chikhristu, Chiyuda ndi Chibuda.

Kusala kudya kwapakatikati (IF) ndi njira yodyera yomwe imayenda pakati pa kusala kudya ndi kudya. Pakali pano ndi yotchuka kwambiri pagulu lathanzi komanso thanzi.

Njira Zosala Zosiyanasiyana

Pali njira zingapo zopangira kusala kwakanthawi - zonse zomwe zimaphatikizapo kugawaniza tsiku kapena sabata pakudya ndi kusala kudya.

Nthawi yosala kudya, mumadya pang'ono kapena osadya kanthu.

Izi ndi njira zotchuka kwambiri:

• Njira ya 16/8: Zomwe zimatchedwanso Leangains protocol, zimaphatikizapo kudumpha kadzutsa ndikuchepetsa nthawi yanu yodyera tsiku lililonse mpaka maola 8, monga 1–9 pm Kenako mumasala kudya kwa maola 16 pakati.
• Idyani-Lekani-Idyani: Izi zimaphatikizapo kusala kudya kwa maola 24, kamodzi kapena kawiri pa sabata, mwachitsanzo mwa kusadya tsiku limodzi mpaka chakudya tsiku lotsatira.
• Zakudya 5: 2: Ndi njirazi, mumadya makilogalamu 500-600 okha pa masiku awiri osatsatizana a sabata, koma idyani masiku ena asanuwo.

Pochepetsa kuchepa kwa kalori, njira zonsezi ziyenera kuyambitsa kuwonda bola ngati simulipiritsa pakudya kwambiri panthawi yakudya.

Anthu ambiri amawona njira ya 16/8 kukhala yosavuta, yodalirika kwambiri komanso yosavuta kutsatira. Ndiwotchuka kwambiri.

Pali njira zingapo zopangira kusala kwakanthawi. Onsewa amagawa tsiku kapena sabata kudya ndi kusala kudya.

Momwe Zimakhudzira Maselo Anu ndi Mahomoni

Mukasala kudya, zinthu zingapo zimachitika mthupi lanu pama cell ndi ma molekyulu.

Mwachitsanzo, thupi lanu limasintha maselo a mahomoni kuti mafuta osungidwa mthupi azipezeka mosavuta.

Maselo anu amayambitsanso njira zofunika kukonza ndikusintha mawonekedwe amtundu.

Nazi kusintha komwe kumachitika mthupi lanu mukamasala kudya:

• Hormone Yochulukitsa Anthu (HGH): Mulingo wakukula kwa mahomoni ukukwera, kukuwonjezeka mpaka 5. Izi zimapindulitsa kutayika kwamafuta ndi kupindula kwa minofu, kungotchulapo ochepa (,,,).
• Insulini: Kuzindikira kwa insulin kumakula bwino komanso kuchuluka kwa insulin kumatsika kwambiri. Kuchepetsa insulin kumapangitsa mafuta kusungidwa mosavuta ().
• Kukonza ma: Mukasala kudya, maselo anu amayamba kukonza ma cell. Izi zimaphatikizapo autophagy, pomwe maselo amapukusa ndikuchotsa mapuloteni akale komanso osagwira ntchito omwe amakhala mkati mwa maselo (,)
• Gene expression: Pali zosintha pakugwira ntchito kwa majini okhudzana ndi moyo wautali komanso chitetezo kumatenda (,).

Kusintha uku kwa kuchuluka kwa mahomoni, magwiridwe antchito am'magazi ndi mawonekedwe amtundu wawo ndiomwe amathandizira pa kusala kudya kwakanthawi.

Mukasala kudya, kuchuluka kwa mahomoni okula mumunthu kumakwera m'mwamba ndipo ma insulin amatsika. Maselo a thupi lanu amasinthanso mawonekedwe amtundu ndikuyamba njira zofunika kukonza ma cell.

Chida Champhamvu Chotsitsira Kunenepa

Kuchepetsa thupi ndiye chifukwa chodziwika kwambiri choti anthu ayesere kusala kudya kwakanthawi ().

Mwa kukupangitsani kudya pang'ono, kusala kwakanthawi kungapangitse kuti muchepetse kudya kwama calorie.

Kuphatikiza apo, kusala kwakanthawi kumasintha kuchuluka kwa mahomoni kuti athe kuchepetsa thupi.

Kuphatikiza pakuchepetsa insulin komanso kuchuluka kwa mahomoni okula, kumawonjezera kutulutsidwa kwa mafuta otentha a hormone norepinephrine (noradrenaline).

Chifukwa cha kusintha kwa mahomoni, kusala kwakanthawi kochepa kumatha kukulitsa kuchuluka kwa kagayidwe kachakudya ndi 3.6-14% (,).

Pokuthandizani kudya pang'ono ndikuwotcha mafuta owonjezera, kusala kwakanthawi kumayambitsa kuchepa thupi posintha mbali zonse ziwiri za kalori.

Kafukufuku akuwonetsa kuti kusala kwakanthawi kungakhale chida champhamvu kwambiri chochepetsera thupi.

Kafukufuku wowunikira wa 2014 adapeza kuti kudya kumeneku kumatha kuyambitsa kunenepa kwa 3-8% pamasabata 3-24, zomwe ndizochuluka kwambiri, poyerekeza ndi maphunziro ambiri ochepetsa thupi (1).

Malinga ndi kafukufuku womwewo, anthu nawonso adataya 4-7% yazungulira m'chiuno mwawo, kuwonetsa kutayika kwakukulu kwamafuta am'mimba owopsa omwe amamanga mozungulira ziwalo zanu ndikupangitsa matenda (1).

Kafukufuku wina adawonetsa kuti kusala kwakanthawi kumayambitsa kuchepa kwa minofu kuposa njira yokhazikika yopewera kalori mosalekeza ().

Komabe, kumbukirani kuti chifukwa chachikulu chakuchita bwino ndikuti kusala kwakanthawi kumakuthandizani kuti muzidya ma calories ochepa. Ngati mumadya kwambiri ndikudya nthawi yayitali mukamadya, mwina simungatenthe konse.

Kusala kudya kosalekeza kungalimbikitse kagayidwe kakang'ono ndikuthandizani kuti mudye zopatsa mphamvu zochepa. Ndi njira yothandiza kwambiri yochepetsera thupi ndi mafuta am'mimba.

Mapindu azaumoyo

Kafukufuku wambiri wachitika posala kudya kwakanthawi, nyama ndi anthu.

Kafukufukuyu akuwonetsa kuti itha kukhala ndi maubwino amphamvu pakuchepetsa thupi komanso thanzi la thupi lanu ndi ubongo. Zingakuthandizeninso kukhala ndi moyo wautali.

Nazi zabwino zazikulu zathanzi la kusala kwakanthawi:

• Kuchepetsa thupi: Monga tafotokozera pamwambapa, kusala kwakanthawi kumatha kukuthandizani kuti muchepetse thupi ndi mafuta am'mimba, osafunikira kudziletsa (1,).
• Kukaniza kwa insulin: Kusala kudya kosalekeza kumachepetsa kuchepa kwa insulin, kutsitsa shuga m'magazi mwa 3-6% ndikusala kudya kwa insulin mwa 20-31%, yomwe iyenera kuteteza motsutsana ndi mtundu wachiwiri wa shuga (1).
• Kutupa: Kafukufuku wina akuwonetsa kuchepa kwa zizindikiritso zamatenda, choyambitsa chachikulu cha matenda ambiri ((,,).
• Thanzi lamtima: Kusala kudya kosakhalitsa kumachepetsa cholesterol "choyipa" cha LDL, triglycerides yamagazi, zolembera zotupa, shuga wamagazi komanso kukana kwa insulin - zonse zomwe zimayambitsa matenda amtima (1,, 21).
• Khansa: Kafukufuku wa nyama akuwonetsa kuti kusala kwakanthawi kungalepheretse khansa (,,,).
• Thanzi laubongo: Kusala kosakhalitsa kumawonjezera timadzi ta ubongo BDNF ndipo titha kuthandiza kukula kwa maselo amitsempha atsopano. Zitha kutetezanso ku matenda a Alzheimer's (,,,,).
• Anti-kukalamba: Kusala kwakanthawi kumatha kukulitsa moyo wa makoswe. Kafukufuku adawonetsa kuti makoswe osala kudya amakhala 36-83% kutalika (30, 31).

Kumbukirani kuti kafukufuku akadali koyambirira. Maphunziro ambiri anali ochepa, a kanthawi kochepa kapena ochitidwa ndi nyama. Mafunso ambiri sanayankhidwe pamaphunziro apamwamba kwambiri aumunthu ().

Kusala kwakanthawi kumatha kukhala ndi maubwino ambiri mthupi lanu komanso muubongo. Zitha kupangitsa kuti muchepetse thupi komanso kuti muchepetse chiopsezo cha mtundu wachiwiri wa matenda ashuga, matenda amtima komanso khansa. Zingakuthandizeninso kukhala ndi moyo wautali.

Zimapangitsa Moyo Wanu Wathanzi Kukhala Wosalira Zambiri

Kudya wathanzi ndi kophweka, koma kungakhale kovuta kwambiri kusamalira.

Chimodzi mwazovuta zazikulu ndi ntchito yonse yofunikira kukonzekera ndikukonzekera zakudya zabwino.

Kusala kudya kosalekeza kungapangitse kuti zinthu zikhale zosavuta, chifukwa simuyenera kukonzekera, kuphika kapena kutsuka mukatha kudya monga kale.

Pachifukwa ichi, kusala kwakanthawi ndikotchuka pakati pa gulu lowononga moyo, chifukwa kumakulitsa thanzi lanu ndikukhala moyo wosalira zambiri nthawi yomweyo.

Chimodzi mwa zabwino zazikulu zakusala kwakanthawi ndikuti kumapangitsa kudya kosavuta kukhala kosavuta. Pali zakudya zochepa zomwe muyenera kukonzekera, kuphika ndi kuyeretsa mukatha.

Ndani Ayenera Kusamala Kapena Kuupewa?

Kusala kudya kosalekeza sikuli kwa aliyense.

Ngati mukulemera kapena muli ndi vuto la kudya, simuyenera kusala kudya musanakambirane ndi akatswiri azaumoyo poyamba.

Zikatero, zitha kukhala zowopsa.

Kodi Akazi Ayenera Kusala?

Pali umboni wina wosonyeza kuti kusala kudya kwakanthawi sikungakhale kopindulitsa kwa akazi monganso kwa amuna.

Mwachitsanzo, kafukufuku wina adawonetsa kuti imathandizira kukhudzidwa kwa insulin mwa amuna, koma kuwonjezeka kwa magazi m'magazi ().

Ngakhale maphunziro aumunthu pamutuwu sakupezeka, kafukufuku wamakoswe apeza kuti kusala kwakanthawi kumatha kupangitsa makoswe achikazi kukhala owonda, achimuna, osabereka ndikuwapangitsa kuti aziphonya (,).

Pali malipoti angapo azamayi omwe azimayi omwe msambo wawo udasiya atayamba kuchita IF ndikubwerera mwakale pomwe adayambiranso kudya.

Pazifukwa izi, amayi ayenera kusamala ndi kusala kwakanthawi.

Ayenera kutsatira malangizo osiyana, monga kuchepetsa chizolowezi ndikuimilira nthawi yomweyo ngati ali ndi mavuto monga amenorrhea (kusamba kwa msambo).

Ngati muli ndi zovuta zokhudzana ndi chonde komanso / kapena mukuyesera kutenga pakati, lingalirani kusala kudya kwakanthawi pano. Zakudya izi mwina ndizolakwika ngati muli ndi pakati kapena mukuyamwitsa.

Anthu onenepa kapena omwe ali ndi vuto la kudya sayenera kusala kudya. Palinso umboni wina wosonyeza kuti kusala pang'ono kudya kungakhale kovulaza kwa amayi ena.

Chitetezo ndi Zotsatira zoyipa

Njala ndiye gawo lalikulu la kusala kwakanthawi.

Mwinanso mutha kufooka ndipo ubongo wanu sungagwire bwino monga momwe mumakhalira kale.

Izi zitha kukhala zakanthawi, chifukwa zimatha kutenga nthawi kuti thupi lanu lizolowere nthawi yatsopano yakudya.

Ngati muli ndi matenda, muyenera kufunsa dokotala musanayese kusala kwakanthawi.

Izi ndizofunikira kwambiri ngati:

• Khalani ndi matenda ashuga.
• Mukhale ndi mavuto ndi kayendedwe ka shuga.
• Khalani ndi kuthamanga kwa magazi.
• Tengani mankhwala.
• Ndi onenepa kwambiri.
• Khalani ndi mbiri yovuta yamavuto.
• Ndi mkazi yemwe akuyesera kuti akhale ndi pakati.
• Kodi ndi mayi yemwe ali ndi mbiri ya amenorrhea.
• Ali ndi pakati kapena akuyamwitsa.

Zonse zomwe zikunenedwa, kusala kwakanthawi kuli ndi chitetezo chambiri. Palibe chowopsa chokhudza kusadya kwakanthawi ngati muli wathanzi komanso wathanzi.

Zotsatira zofala kwambiri za kusala kwakanthawi ndi njala. Anthu omwe ali ndi matenda ena sayenera kusala kudya asanakambirane ndi adokotala kaye.

Mafunso Ofunsidwa Kawirikawiri

Nawa mayankho pamafunso omwe amafunsidwa kwambiri pankhani yosala kudya pakanthawi.

1. Kodi Ndingamwe Zakumwa Zam'madzi Nthawi Yosala?

Inde. Madzi, khofi, tiyi ndi zakumwa zina zosakhala zonenepetsa zili bwino. Musawonjezere shuga mu khofi wanu. Mkaka kapena kirimu pang'ono zitha kukhala bwino.

Kofi ikhoza kukhala yopindulitsa makamaka pakusala kudya, chifukwa imatha kusokeretsa njala.

2. Kodi Sizoopsa Kudumpha Chakudya Cham'mawa?

Ayi. Vuto ndiloti ambiri omwe amangokwera chakudya cham'mawa amakhala ndi moyo wabwino. Ngati muwonetsetsa kuti mwadya chakudya chopatsa thanzi tsiku lonse ndiye kuti mchitidwewu ndi wathanzi.

3. Kodi Ndingamwe Zakudya Zowonjezera Ndikusala?

Inde. Komabe, kumbukirani kuti zowonjezera monga mavitamini osungunuka mafuta atha kugwira ntchito bwino mukamamwa.

4. Kodi Ndingatani Kuti Ndizolimbitsa Thupi Ngakhale Ndikusala?

Inde, kulimbitsa thupi kuli bwino. Anthu ena amalimbikitsa kumwa ma amino acid (BCAAs) a branched asanayambe kulimbitsa thupi.

Mutha kupeza zinthu zambiri za BCAA ku Amazon.

5. Kodi Kusala Kudya Kungayambitse Kutaya Kwa Minyewa?

Njira zonse zolemetsa zimatha kupangitsa kuchepa kwa minofu, ndichifukwa chake ndikofunikira kukweza zolemera ndikusunga mapuloteni ambiri. Kafukufuku wina adawonetsa kuti kusala kwakanthawi kumayambitsa kuchepa kwa minyewa yochepa kuposa kuletsa kalori pafupipafupi ().

6. Kodi Kusala Kudya Kumachedwetsa Maganizo Anga?

Ayi. Kafukufuku akuwonetsa kuti kusala kudya kwakanthawi kochepa kumathandizanso metabolism (,). Komabe, kusala kudya kwakanthawi kwamasiku atatu kapena kupitilira apo kumatha kupondereza kagayidwe ().

7. Kodi Ana Ayenera Kusala Kudya?

Kulola mwana wanu kusala kudya mwina ndi lingaliro loipa.

Kuyambapo

Mwayi wake ndikuti mwachita kale kusala kudya kwakanthawi m'moyo wanu.

Ngati munadyapo chakudya chamadzulo, kenako munagona mochedwa osadya mpaka nkhomaliro tsiku lotsatira, ndiye kuti mwina mwasala kale maola 16+.

Anthu ena mwachibadwa amadya mwanjira imeneyi. Iwo samangomva njala m'mawa.

Anthu ambiri amaganiza kuti njira ya 16/8 ndiyo njira yosavuta komanso yodalirika yopumira - mungafune kuyesa izi poyamba.

Ngati mukuona kuti ndizosavuta komanso mumamva bwino mukamasala kudya, ndiye kuti mwina yesetsani kusala kudya kwambiri ngati kusala kudya kwa maola 24 kamodzi pa sabata (Idyani-Lekani-Idyani) kapena kudya makilogalamu 500-600 masiku 1-2 sabata (5: 2 zakudya).

Njira ina ndiyo kungosala kudya nthawi iliyonse yomwe ingakhale yabwino - ingodyani chakudya nthawi ndi nthawi pamene simumva njala kapena mulibe nthawi yophika.

Palibe chifukwa chotsatira dongosolo lakusala kwakanthawi kuti mupeze zina mwazabwino.

Yesani njira zosiyanasiyana ndikupeza zomwe mumakonda ndikukwaniritsa nthawi yanu.

Ndibwino kuti muyambe ndi njira ya 16/8, ndiye kuti mwina pambuyo pake muzisala kudya kwakanthawi. Ndikofunika kuyesa ndikupeza njira yomwe ingakuthandizeni.

Kodi Muyenera Kuyiyesa?

Kusala kudya kosalekeza sichinthu chomwe aliyense ayenera kuchita.

Imeneyi ndi njira imodzi yokha yomwe mungasinthire thanzi lanu.Kudya chakudya chenicheni, kuchita masewera olimbitsa thupi ndikusamalira kugona kwanu ndizofunikira kwambiri.

Ngati simukukonda lingaliro la kusala, ndiye kuti mutha kunyalanyaza nkhaniyi mosamala ndikupitiliza kukuchitirani zomwe zikukuthandizani.

Pamapeto pa tsikulo, palibe yankho limodzi pankhani yazakudya. Chakudya chabwino kwambiri kwa inu ndi chomwe mungathe kumamatira mtsogolo.

Kusala kudya kosalekeza ndikwabwino kwa anthu ena, osati ena. Njira yokhayo yodziwira kuti muli m'gulu liti poyesa.

Ngati mumamva bwino mukamasala kudya ndikuwona kuti ndi njira yokhazikika yodyera, ikhoza kukhala chida champhamvu kwambiri chochepetsera thupi ndikukhala ndi thanzi labwino.

Werengani nkhaniyi m'Chisipanishi