Refeed Day: Zomwe Zili ndi Momwe Mungachitire

Zamkati

• Kodi tsiku lokonzedwa bwino ndi chiyani?
• Kodi tsiku lokhazikika limagwira ntchito bwanji?
• Adaptive thermogenesis
• Kutulutsa masiku
• Zopindulitsa
• Zingateteze malo ochepera kunenepa
• Mutha kuchepetsa chiopsezo chanu chobetcherana
• Zitha kusintha magwiridwe antchito
• Zowonongeka
• Kupanda kafukufuku
• Zosavuta kupitirira
• Gawo la malingaliro azakudya
• Titha kupanga ubale wopotoka ndi chakudya
• Momwe mungakhazikitsire tsiku lokonzanso
• Zitsanzo menyu
• Mfundo yofunika

Kukhala ndi moyo wathanzi kungakhale kovuta, makamaka ngati mukuyesera kuti muchepetse thupi.

Ndi zakudya zambiri zolemetsa zomwe zimawunikira kudya pang'ono magawo ochepa ndi ma calories ochepa, anthu ambiri amavutika kutsatira izi chifukwa chakumva kukhumudwa pomwe sapeza zotsatira - ngakhale atatsata ndondomekoyi mwangwiro ().

Izi zati, anthu ambiri akulengeza kuti achita bwino powonjezerapo tsiku lowonjezera pakudya kwawo sabata iliyonse.

Mwachidule, tsiku lokhazikika ndi kuwonjezeka kwamakilogalamu tsiku limodzi sabata iliyonse kapena biweekly. Cholinga chake ndi kupatsa thupi lanu kupumula kwakanthawi kuchokera ku zoletsa za kalori.

Nkhaniyi ikukuwuzani zonse zomwe muyenera kudziwa zamasiku osungidwa, momwe mungachitire bwino, komanso ngati ali oyenera.

Kodi tsiku lokonzedwa bwino ndi chiyani?

Tsiku lokhazikika ndi tsiku lomwe mumadya mopitilira muyeso wa zopatsa mphamvu mutakhala ndi vuto la kalori - ngakhale idayamba chifukwa chodya zakudya zochepa kapena kuchita masewera olimbitsa thupi, kapena zonse ziwiri (,).

Lingaliro patsiku lokonzedwanso ndikulimbana ndi zovuta zakukhala ndi vuto la kalori, monga kuchepa kwa mahomoni, njala yochulukirapo, kutopa, kutopa, komanso kugunda malo ocheperako (,).

Ngakhale izi zikuwoneka ngati tsiku lachinyengo, awiriwa sayenera kusokonezedwa.

Masiku achinyengo amaphatikizapo kudya mosalamulirika komanso mosakonzekera tsiku limodzi. Pamasiku ambiri achinyengo, chakudya chamtundu uliwonse chimaloledwa mopanda malire ().

Mosiyana ndi izi, tsiku lokonzedwa bwino limaphatikizapo kukonzekera mwanzeru komanso kuwongolera kudya. Mosiyana ndi masiku achinyengo, kuchuluka kwakanthawi kochepa kokha ndikovomerezeka, ndipo mtundu wa chakudya, monga masiku ambiri osunthika amatsindika ma calories kuchokera ku carbs kuposa mafuta ndi mapuloteni (,).

Ngakhale masiku ofiyidwa amatha kusiyanasiyana pakati pa munthu ndi munthu, cholinga chachikulu ndikudya mopitilira muyeso wa kalori mosamala.

Tsiku lokhazikika ndi kupumula kwakanthawi kuchokera pakuletsa kwa kalori komwe kumakhudza tsiku lolamulidwa la kudya mopitirira muyeso ndi ma carbs. Cholinga chake ndikulimbana ndi zovuta zoyimitsidwa ndi kalori ndikuthandizira kuchepa thupi.

Kodi tsiku lokhazikika limagwira ntchito bwanji?

Mutha kudabwa chifukwa chake kuchuluka kwa kalori kwakanthawi kochepa kungapangitse kuti muchepetse thupi, koma kulingalira kumbuyo kwake kumayang'ana limodzi mwamavuto akulu omwe anthu amakhala nawo akamaonda - kuchepa kwa phiri kapena kutsika pang'ono.

Mukamachepetsa kuchuluka kwa kalori yanu ndikuyamba kutaya mafuta amthupi, kusintha kwa mahomoni kumachitika, komwe kumawuza thupi lanu kuti mukukumana ndi vuto la kalori. Pakadali pano, thupi lanu liyamba kufunafuna njira zochepetsera momwe zingathere kuti muchepetse kunenepa (,).

Makamaka, hormone yotchedwa leptin imayamba kuchepa. Leptin amapangidwa ndimaselo amafuta ndipo amauza thupi lanu kuti lili ndi malo ogulitsira okwanira, ndikuthandizira kuwongolera njala ndikulimbikitsa kuyatsa kwa kalori (,,,).

Komabe, kuchepa kwa timadzi timeneti kukuwonetsa ubongo wanu kuti mukulowa munthawi yosadziwika yopanda kalori. Zotsatira zake, thupi lanu limalandira ma sign kuti adye chakudya chochuluka ndikuwotcha ma calories ochepa. Izi zimadziwika kuti adaptive thermogenesis (,,).

Adaptive thermogenesis

Adaptive thermogenesis ndi njira yodzitetezera yomwe imasinthira kagayidwe kathupi kanu kuti kachulukitse mphamvu zamagetsi ndikuchepetsa kutulutsa mphamvu kuti muchepetse kuchepa.

Munthawi imeneyi, thupi lanu limatulutsa mahomoni osiyanasiyana ndikuwonjezera kulakalaka zakudya kuti zikukakamizeni kuti muzidya ma calories ambiri,,,).

Kuphatikiza apo, kuchuluka komwe mumawotcha mafuta kungasinthe. Mwachitsanzo, mutha kuchepa pochita masewera olimbitsa thupi thermogenesis (EAT) komanso osachita masewera olimbitsa thupi thermogenesis (NEAT).

EAT imaphatikizapo kuchita masewera olimbitsa thupi mwadala pomwe NEAT imaphatikizapo mphamvu iliyonse yogwiritsidwa ntchito tsiku lililonse, monga kuyenda, kungoyenda, komanso kuyenda wamba. Zina mwazinthu zomwe mumagwiritsa ntchito pamagetsi zimaphatikizapo kuchuluka kwa kagayidwe kachakudya (BMR) ndi kuchuluka kwa chakudya (TEF) (,).

Chifukwa cha kusintha komwe kumachitika mukamachepetsa thupi, mutha kukhala opanda mphamvu zolimbitsa thupi, sankhani chikepe m'malo mokwera masitepe, ndikusunthira pang'ono.

Kuphatikiza, kuchepa kwama calories omwe mumawotcha ndikuwonjezera kuchuluka kwa kalori kumachepetsa mwayi wopitiliza kuchepa (,,).

Ngakhale izi zitha kuwonedwa ngati vuto, ndi njira yosinthira yomwe idathandiza anthu kupulumuka munthawi ya njala kapena njala ().

Kutulutsa masiku

Mukamayesetsa kuchepetsa thupi, mutha kukhala ndi vuto la kalori masiku ambiri, chifukwa chake pang'onopang'ono kukakamiza milingo yanu ya leptin kuti igwetse (,).

Poyambitsa tsiku lokonzedwanso sabata iliyonse kapena apo, mutha kuwonjezera kuchuluka kwanu kwa leptin mwakuchulukitsa kuchuluka kwa ma calorie, zomwe zingathandize kuti mafuta owononga thupi azigwira bwino ntchito ().

Ma carbs ndi omwe amayang'ana kwambiri masiku omwe ali ndi fungo chifukwa chakutha kwawo kukulitsa leptin, poyerekeza ndi mafuta kapena mapuloteni. Chifukwa chake, mwa kudya zakudya zokhala ndi carb patsiku lanu lokhazikika, mukupatsa thupi lanu mpata wabwino woti uzitha kuyeza leptin ().

Masiku obwezeredwa amatha kukweza kuchuluka kwama mahomoni, monga leptin, kuchepetsa zovuta za thermogenesis, njira yopulumukira yomwe yawonetsedwa kuti ichepetse kuchepa.

Zopindulitsa

Masiku obwezeredwa atha kupindulitsanso.

Zingateteze malo ochepera kunenepa

Chifukwa chachikulu chamasiku otetezedwa ndikuteteza chigwa chochepa.

Anthu akamayesetsa kuti achepetseko thupi, amatha kuwona zotsatira zawo posachedwa, koma nthawi zambiri zimatsatiridwa ndi nthawi yomwe kuchepa thupi kumachitika. Izi zimachitika makamaka chifukwa cha njira yopulumuka yotchedwa adaptive thermogenesis ().

Mwa kudyetsa thupi lanu ma calories opitilira muyeso makamaka a carbs, ma leptin anu amakula kwakanthawi, zomwe zingalepheretse kusintha kwa thermogenesis kuti isasokoneze kunenepa kwanu ().

Komabe, kufufuza kwina kumafunikira kuti mumvetsetse bwino zomwe zimachitika pakukonzanso kwakanthawi ndi milingo ya leptin ().

Mutha kuchepetsa chiopsezo chanu chobetcherana

Kafukufuku wambiri apeza kuti kuletsa zakudya kumadzetsa kudya kwambiri kapena kubetcha, ndichifukwa chake masiku achinyengo atchuka pagulu lolimbitsa thupi ().

Komabe, masiku achinyengo adapangidwa ngati njira yolowera pachakudya chopanda malire, chomwe chingapangitse ubale wosokonekera ndi chakudya ndikuchepetsa kupita patsogolo kwanu. Mosiyana ndi izi, masiku obwezeretsedweratu adapangidwa kuti azichulukitsa modekha komanso mwadala, zomwe zingachepetse kuluma (,).

Kukhazikitsa tsiku lokhazikika kumatha kuchepetsa kuchepa kwa kulola zakudya zomwe sizikulemekezedwa pazakudya zambiri, makamaka olemera ndi carb. Kuphatikiza apo, zitha kuthandiza kukhutiritsa zikhumbo ndikuchepetsa malingaliro akusowa ().

Komabe, tsiku lokhathamira limodzi ndi zakudya zoletsa mopambanitsa sizingathetse izi. Chifukwa chake, sankhani kachitidwe kakudya kamene kamalandira zakudya zosiyanasiyana zomwe mumakonda ().

Zitha kusintha magwiridwe antchito

Masiku obwezedwa atha kuthandizira kukonza magwiridwe antchito.

Panthawi yoletsa kalori, thupi lanu limatha kusunga glycogen limakhala lochepa. Glycogen ndi chakudya chamtundu wautali chomwe chimasungidwa m'minyewa ndi chiwindi chanu ndipo chimagwiritsidwa ntchito ngati mphamvu mwachangu panthawi yolimbitsa thupi (,,,).

Popeza masiku otsimikizika amagogomezera kudya kwa carb, izi zitha kuthandiza kubweretsanso malo ogulitsira a glycogen, zomwe zingakuthandizeni kuchita bwino pa malo ochitira masewera olimbitsa thupi, pa liwiro la mpikisano, kapena kumunda.

Ngakhale kufufuza kwina kuli kofunika, masiku otsimikizika angakuthandizeni kuthana ndi mapiri ochepera kunenepa, pewani kuluma, ndikuwongolera masewera.

Zowonongeka

Ngakhale phindu lingakhalepo, zovuta zina zomwe zingachitike ziyenera kuganiziridwa musanayambitse tsiku lokonzedwa.

Kupanda kafukufuku

Ngakhale lingaliro la masiku otsimikizika limakhala lomveka, palibe kafukufuku wambiri pamutuwu. Kuphatikiza apo, ma thermogenesis osinthika akadali mutu wotsutsana pakati pa ofufuza, ndikupanganso kukayikira kwamasiku otsimikizika ().

Kuphatikiza apo, thupi la munthu ndilapamwamba kwambiri ndipo limatha kusintha mosavuta pakudya. Kusintha kwa thupi kwanu sikukusintha kosatha kuyambira tsiku limodzi lokhala ndi zochuluka mu kalori kapena zoperewera ndipo zimadalira kwambiri chibadwa ndi zaka ().

Monga zimangotengera masiku ambiri mpaka milungu ingapo yoletsa ma kalori kuti ma leptin achepetse komanso kusintha kwa ma thermogenesis kuti zichitike, zimatenga nthawi yopitilira tsiku limodzi kukweza milingo ya leptin yokwanira kuthandizira kuchepa kwa thupi ().

Zosavuta kupitirira

Ngakhale mutakhala ndi tsiku lokonzekera mwanzeru, mutha kukhala ndi zovuta kuti muwongolere zomwe mumadya mukangoyamba kumene. Kutengera kukula kwa zopatsa mphamvu zanu pakatikati mwa sabata, mutha kukhala ndi zikhumbo zazikulu zomwe zimakwaniritsa zolinga zanu zabwino.

Chifukwa chake, poyesa kuonda, ndibwino kuti muchepetse kuchepera kwa ma kalori 500 patsiku kudzera pakuchita masewera olimbitsa thupi komanso kutsika pang'ono kwa kalori ().

Ngakhale njira yolinganirayi ingapangitse kuti kunenepa kutenge nthawi yayitali, mwina simungayambenso kuyambiranso ().

Gawo la malingaliro azakudya

Ngakhale masiku otsimikizika amalimbikitsa kupumula kwakanthawi kuchokera pakuletsa ma kalori, amalimbikitsanso zakudya ngati njira yochepetsera thupi.

Poganizira kuti zakudya zambiri zimalephera kutaya nthawi yayitali, kutsatira moyo wathanzi womwe suthana ndi magulu azakudya zonse kapena kulimbikitsa zoletsa zama calorie ambiri zitha kukhala zokhazikika ().

Maupangiri ambiri amalimbikitsa njira yodziletsa pakuchepetsa thupi kuti muchite bwino kwakanthawi. Zimaphatikizapo kuchepa kwa kalori yochulukirapo kudzera pakuchita zolimbitsa thupi komanso kumwa zakudya zathunthu, zosakonzedwa pang'ono (,).

Pogwiritsa ntchito njirayi, kuchepa kwa thupi kumatheka popanda kufunika kwa tsiku lokhazikika.

Titha kupanga ubale wopotoka ndi chakudya

Zakudya zilizonse zimadza ndi chiopsezo chakusokoneza ubale wanu ndi chakudya.

Ngakhale masiku otsimikizika amalimbikitsa zakudya zopatsa mafuta tsiku limodzi, nthawi zambiri amaphatikizidwa ndi zakudya zomwe zimasokoneza ma carbs kapena magulu ena azakudya, ndikupanga malingaliro "abwino motsutsana ndi oyipa").

Kuphatikiza apo, kulola tsiku limodzi lopanda malire a kalori sabata iliyonse kapena ziwiri kumatha kudzetsa kupsinjika ndi mantha pazakudya ndi ma calories. Izi zitha kubweretsa malingaliro osokonezeka pakudya ndi machitidwe ().

Ngati muli ndi mbiri yovutikira pakudya kapena pakudya, mwina ndi bwino kupewa masiku ndi zakudya zilizonse, kapena kukaonana ndi akatswiri azaumoyo.

Ngakhale masiku ofiyidwa ndi otchuka, pali kafukufuku wochepa pa momwe amagwirira ntchito. Kuphatikiza apo, nthawi zambiri amakhala ophatikizana ndi zakudya zopitilira muyeso zomwe zitha kulimbikitsa ubale wolakwika ndi chakudya komanso kusokonezeka kwamalingaliro ndi machitidwe.

Momwe mungakhazikitsire tsiku lokonzanso

Ngati mukufuna kuphatikizira masiku okhala ndi chakudya chambiri, ndibwino kuti muzikhala ndi nthawi yokonzekera kuti muwonetsetse kuti simukuyenda mopitilira muyeso. Komanso, mungafunikire kusintha malamulowo kuti akwaniritse zosowa za thupi lanu.

Nthawi zambiri, anthu ambiri omwe ali ndi vuto la kalori ayenera kuganizira kuphatikiza tsiku lokonzedweratu kamodzi pamasabata awiri, ngakhale izi zimadalira kuchuluka kwamafuta ndi zolinga zanu. Omwe amakhala ndi mafuta ochepa thupi angafunike kuwonjezera masiku awo (,).

Gwiritsani ntchito tchati chotsatirachi:

* Zindikirani: Amayi ambiri amayenera kukhala ndi mafuta ochulukirapo kuposa 15% kuti athandizire kubereka komanso thanzi.

Ngakhale kulibe malangizo aboma, masiku ochulukirapo ayenera kukhala ndi cholinga chowonjezera zopatsa mphamvu tsiku lililonse pofika 20-30%. Mwachitsanzo, ngati mukufuna ma calories pafupifupi 2,000 patsiku kuti muchepetse kunenepa kwanu, muyenera kukhala ndi zopatsa mphamvu zowonjezera 400-600 patsiku.

Khalani ndi cholinga chodya zambiri zama calories kuchokera ku zakudya zopatsa mafuta, monga mbewu zonse, pasitala, mpunga, mbatata, ndi nthochi, popeza ma carbs awonetsedwa kuti amachulukitsa leptin kuposa mapuloteni kapena mafuta (,).

Mutha kupitiliza kudya mapuloteni ndi mafuta pachakudya chilichonse. Komabe, ikani ma carbs koyamba, kenako mapuloteni, ndi kuchepetsa mafuta.

Zakudya zambiri zopatsa thanzi zimalimbikitsa kuchepa kwa mafuta pafupifupi magalamu 20-40 patsiku ndipo akuwonetsa kuti azidya pafupifupi mapaundi a 0.68-0.9 a mapaundi (1.5-2.0 magalamu pa kg).

Kuti muwonetsetse kuti mukukwaniritsa zosowa za thupi lanu, ndibwino kuti mukulankhula ndi katswiri wazachipatala musanakhazikitse tsiku lokhazikika muzakudya zanu.

Patsiku lamasamba, yesetsani kuwonjezera zopatsa mphamvu tsiku lililonse ndi 20-30%, ndikuwonjezeka kwakukulu kochokera ku carbs.

Zitsanzo menyu

Ngati mukuganiza kuti tsiku lokonzanso limawoneka bwanji, nachi chitsanzo. Kumbukirani kuti magawo a chakudya chilichonse amasiyanasiyana kutengera kulemera kwanu ndi zosowa zina.

• Chakudya cham'mawa: 3-4 zikondamoyo zonse za tirigu wokhala ndi mapulo manyuchi, walnuts, ndi 1 wowonjezera mavitamini a ufa (kapena mafuta ofanana ndi mapuloteni obzala mbewu)
• Akamwe zoziziritsa kukhosi: 1 chikho (225 magalamu) a kanyumba tchizi ndi raspberries
• Chakudya: sangweji ya Turkey pa mkate wambewu wonse ndi tomato, letesi, mayonesi, ndi tchizi cha mozzarella
• Akamwe zoziziritsa kukhosi: kugwedeza kopangidwa ndi mkaka wa ng'ombe kapena chomera, nthochi, zipatso, mbewu za hemp, ndi ufa wama protein
• Chakudya: 5-6 ounces (140-170 magalamu) a chifuwa cha nkhuku, 1-2 makapu (195-390 magalamu) a mpunga wofiirira, 1-2 makapu (175-350 magalamu) a masamba osungunuka
• Chakudya: 1/2 chikho (130 magalamu) a chokoleti pudding

Mosiyana ndi izi, tsatirani njira yodyera yofanana ndi yomwe mumadya pafupipafupi ndikuwonjezeranso zakudya zina zama carbs pachakudya chilichonse.

Chakudya patsiku lamasamba akuyenera kutsindika zakudya zopatsa mphamvu za carb wokhala ndi zomanga thupi zochepa komanso mafuta ochepa.

Mfundo yofunika

Masiku otetezedwa adapangidwa kuti apereke kupumula kwakanthawi kuchokera ku zoletsa za kalori.

Lingaliro lamasiku osinthidwa ndikuthandizira kuchuluka kwa mahomoni, omwe ndi leptin, kuti muchepetse kuchepa kwamapiri chifukwa cha njira yotchedwa adaptive thermogenesis. Angathenso kuchepetsa chiopsezo chanu chobetcherana ndikuwongolera masewera.

Komabe, kufufuza kwina kumafunikira kuti mumvetsetse bwino cholinga ndi gawo la masiku otsimikizika pakuchepetsa thupi. Kuphatikiza apo, atha kukhala osayenera kwa iwo omwe ali ndi mbiri yakudya kosasokonezeka.

Ngati mwafika paphiri locheperako thupi, mungafune kulingalira zophatikizira tsiku lokhazikika pazomwe mumachita.