Kodi Chimalephera Kosala Bwanji? Zakudya, Zakumwa, ndi Zowonjezera

Zamkati

• Kodi kusala kwakanthawi ndi chiyani?
• Zakudya zomwe mungadye mukusala kudya
• Momwe mavitamini amakhudzira kusala
• Zowonjezera zimathanso kusala kudya
• Zowonjezera sizimatha kusala kudya
• Zomwe muyenera kudya kuti musale kudya
• Zakudya zofatsa kuti muswe msanga
• Samalani kuti musadye mopitirira muyeso
• Mfundo yofunika

Kusala kudya kwasandulika moyo wosankha ambiri.

Kusala kudya sikumakhala kwanthawizonse, komabe, komanso pakati pa nthawi yosala kudya mudzawonjezeranso zakudya m'zizolowezi zanu - motero kuswa kusala kwanu.

Ndikofunika kuchita izi mosamala, ndipo zakudya zina ndizabwino kuposa zina.

Kuphatikiza apo, zakudya zina, zakumwa, komanso zowonjezera zimatha kusala kudya mwadzidzidzi, pomwe zina sizikhala ndi zotsatirapo zambiri.

Nkhaniyi ikufotokoza zakudya, zakumwa, ndi zowonjezera mavitamini zomwe sizimakhudza nthawi yosala kudya komanso zomwe zimakhala bwino mukakonzeka kusala kudya.

Kodi kusala kwakanthawi ndi chiyani?

Kusala kudya kosalekeza ndi njira yodyera yomwe imasinthira nthawi yakudya ndi nthawi yoti musadye kapena kumwa ma calories ochepa. Zimatsindika mukamadya osati zomwe mumadya.

Ngakhale kuti posachedwapa yatenga chidwi chachikulu, kusala kwakanthawi sikatsopano. Anthu akhala akusala kudya m'mbiri yonse, monga pazifukwa zauzimu, thanzi, kapena kupulumuka ().

Cholinga cha kusala kwakanthawi sikuti kumangolepheretsa zopatsa mphamvu, komanso kulola thupi lanu kuti liziwonetsetsa pakusamalira ndi kuchira, m'malo mongogaya.

Njira zambiri zosala kudya zimaphatikizapo kusala kudya kwa maola 12 mpaka 16 tsiku lililonse, pomwe zina zimaphatikizapo kusala kudya kwa maola 24 kapena 48 kamodzi kapena kawiri pa sabata.

Mukasala kudya, thupi lanu limasintha kwambiri kagayidwe kake. Pakapita nthawi, kusala kumapangitsa thupi lanu kulowa mu ketosis, komwe mafuta amagwiritsidwa ntchito ngati mphamvu pomwe chakudya sichipezeka (,,).

Kuphatikiza apo, kusala kumayambitsa kuchepa kwa insulin. Imalimbikitsanso autophagy, njira yomwe thupi lanu limachotsera maselo osafunikira, owonongeka, kapena owopsa (,,,).

Pali umboni wosonyeza kuti kusala kudya pakanthawi kochepa kumatha kukhala kothandiza kuti muchepetse thupi, muchepetse shuga, mukhale ndi thanzi lamtima, muchepetse kutupa, komanso kuti muchepetse matenda opatsirana (,,,).

Kusala kwakanthawi kumazungulira nthawi yakusala kudya komanso nthawi yodya. Nthawi zambiri amagwiritsidwa ntchito pazinthu zathanzi monga kuchepa thupi komanso kupewa matenda osachiritsika, ngakhale akhala akugwiritsidwa ntchito m'mbiri pazifukwa zina.

Zakudya zomwe mungadye mukusala kudya

Mwakutanthauzira, kusala kumatanthauza kupewa kudya chakudya. Komabe, mutha kudya zakudya ndi zakumwa zina mukusungabe zabwino zakusala.

Akatswiri ena amati bola mukamadya chakudya chamafuta osakwana magalamu 50 patsiku posala kudya, mutha kukhala ndi ketosis ().

M'munsimu muli zakudya ndi zakumwa zomwe mungamwe mukamasala kudya.

• Madzi. Madzi opanda chimbudzi kapena kaboni mulibe zopatsa mphamvu ndipo zimakupangitsani kusungunuka nthawi yayitali.
• Khofi ndi tiyi. Izi zimayenera kudyedwa popanda shuga wowonjezera, mkaka, kapena kirimu. Komabe, anthu ena amawona kuti kuwonjezera pang'ono mkaka kapena mafuta kumachepetsa njala.
• Ochepetsedwa apulo cider viniga. Anthu ena amawona kuti kumwa ma tiyi 1-2 (5-10 ml) wa viniga wosakaniza ndi madzi kungawathandize kukhalabe ndi madzi komanso kupewa kulakalaka nthawi yopuma.
• Mafuta athanzi. Anthu ena amamwa khofi wokhala ndi mafuta a MCT, ghee, mafuta a kokonati, kapena batala posala kudya. Mafuta amathyola msanga, koma sathyola ketosis ndipo amatha kukugunditsani pakati pa chakudya.
• Msuzi wa mafupa. Gwero lolemera la michere ili lingathandize kubwezanso ma elektrolyte omwe atayika munthawi yayitali madzi akumwa.

Kumbukirani kuti zakudya ndi zakumwa zomwe zili ndi zopatsa mphamvu - monga msuzi wa mafupa ndi mafuta athanzi omwe atchulidwa pamwambapa - atha kusala kudya.

Komabe, zochepa zazakudya zamafuta ochepa, mafuta ambiri, mapuloteni ochepa sizitaya thupi lanu mu ketosis ().

Anthu ena amasankha kudya zakudya zochepa ndi zakumwa pang'ono akamasala kudya, monga msuzi wamafuta kapena mafuta athanzi. Ena amamwa zakumwa zopanda kalori.

Momwe mavitamini amakhudzira kusala

Kusowa zakudya m'thupi mukamasala sikungatheke, koma zimadalira momwe kusala kwanu kumalepheretsa komanso kumatenga nthawi yayitali bwanji.

Anthu ena amasankha kumwa zowonjezera pamene akusala kudya kuti athe kudya mavitamini ndi mchere wokwanira. Kusala kudya pafupipafupi kumatha kubweretsa kusowa kwa michere ngati zakudya zanu zilibe mavitamini ndi michere ().

Ngati mukuwonjezera pamene mukusala kudya, ndikofunikira kudziwa kuti ndi zowonjezera ziti zomwe zingakusokonezeni msanga. Izi zikuthandizani kusankha ngati mungatenge nawo chakudya kapena panthawi yopuma.

Zowonjezera zimathanso kusala kudya

• Gummy mavitamini. Izi nthawi zambiri zimakhala ndi shuga, mapuloteni, ndipo nthawi zina mafuta, omwe amatha kusala kudya.
• Nthambi zama amino acid (BCAAs). Ma BCAA amawoneka kuti amayambitsa kuyankha kwa insulin komwe kumatsutsana ndi autophagy ().
• Mapuloteni ufa. Mapuloteni ufa amakhala ndi zopatsa mphamvu ndipo zimayambitsa kuyankha kwa insulini, kuwuza thupi lanu kuti simukusala kudya ().
• Zomwe zili ndi zosakaniza zina. Zowonjezera zomwe zimakhala ndi zinthu monga maltodextrin, pectin, nzimbe, kapena madzi azipatso amakhala ndi shuga ndi ma calories omwe amatha kusala kudya.

Zowonjezera sizimatha kusala kudya

• Mavitamini ambiri. Makampani omwe alibe shuga kapena zowonjezera zowonjezera ayenera kukhala ndi ma calories ochepa kapena opanda.
• Nsomba kapena mafuta a algae. Mlingo wokhazikika, zowonjezera izi zimakhala ndi ma calories ochepa ndipo palibe ma carbs osungika.
• Micronutrients yamunthu aliyense. Izi zimaphatikizapo zowonjezera monga potaziyamu, vitamini D, kapena mavitamini a B (ngakhale mavitamini A, D, E, ndi K osungunuka mafuta atha kutenthedwa bwino akamwedwa ndi chakudya) ().
• Chilengedwe. Creatine ilibe kalori ndipo siyimakhudza kuyankha kwa insulini ().
• Kolajeni koyera. Izi zitha kuwononga pang'ono autophagy koma siziyenera kukhudza kwambiri ketosis kapena kuwotcha kwamafuta pakusala ().
• Probiotic ndi prebiotic. Izi nthawi zambiri zimakhala zopanda mafuta kapena mafuta osungunuka ().

Zowonjezera zitha kugwiritsidwa ntchito munthawi yopuma, ngakhale ena atha kukhala ndi chakudya. Zowonjezera zomwe zimakhala ndi zopatsa mphamvu kapena shuga zimatha kusala kudya kwanu.

Zomwe muyenera kudya kuti musale kudya

Kuti muswe kudya, yambani kudya zakudya zabwino ndikuonetsetsa kuti musadye mopitirira muyeso.

Zakudya zofatsa kuti muswe msanga

Mukakhala okonzeka kusiya kusala kudya, ndibwino kuti muzitha kumasuka. Chakumapeto kwa kusala kwanu, mungafune kuyambitsa magawo ang'onoang'ono azakudya zomwe zimapukusidwa mosavuta, kuti musapitirire dongosolo lanu logaya chakudya.

Kuphwanya msanga zakudya zomwe zili ndi mafuta ambiri, shuga, kapena fiber zimatha kukhala zovuta kuti thupi lanu lichepe, zomwe zimapangitsa kuphulika komanso kusapeza bwino.

Zakudya ndi zakumwa zomwe zitha kukhala zododometsa kwambiri pamakina anu mutasala kudya zimaphatikizira monga greasy cheeseburger, kagawo ka keke, kapena soda. Ngakhale zokolola zazikuluzikulu kwambiri, mtedza, ndi mbewu zimakhala zovuta kukumba.

Kumbali inayi, zakudya zowonjezera michere zomwe zimakhala zosavuta kupukusa komanso kukhala ndi zomanga thupi pang'ono komanso mafuta athanzi atha kuthyola msanga pang'ono pang'ono.

M'munsimu muli zitsanzo zochepa za zomwe mungadye kuti musale kudya.

• Zosalala. Zakumwa zosakanizika zitha kukhala njira yodalitsika yoperekera zakudya m'thupi lanu popeza zili ndi michere yocheperako kuposa zipatso zonse zamasamba ndi ndiwo zamasamba.
• Zipatso zouma. Madeti ndi gwero lazakudya zambiri zomwe zimagwiritsidwa ntchito popumira kusala kudya ku Saudi Arabia. Apurikoti ndi zoumba zitha kukhala ndi zovuta zofananira ().
• Msuzi. Msuzi wokhala ndi mapuloteni komanso ma carbs osavuta kudya, monga mphodza, tofu, kapena pasitala, amatha kusala pang'ono kudya. Pewani msuzi wopangidwa ndi heavy cream kapena kuchuluka kwa fiber, masamba osaphika.
• Masamba. Masamba ophika, ofewa, owuma monga mbatata atha kukhala zakudya zabwino mukamasala kudya.
• Zakudya zofufumitsa. Yesani yogurt yopanda shuga kapena kefir.
• Mafuta athanzi. Zakudya monga mazira kapena ma avocado zimatha kukhala zakudya zabwino kwambiri mukamasala kudya.

Kuthana ndi zakudya zopatsa thanzi zomwe zingaloledwe bwino kumatha kuthandizanso michere ndi ma electrolyte ofunikira mukamachepetsa chakudya mu zakudya zanu.

Mukakhala mukulekerera zakudya zopatsa thanzi, onjezerani zakudya zina zathanzi - monga mbewu zonse, nyemba, ndiwo zamasamba, mtedza, mbewu, nyama, nkhuku, ndi nsomba - ndikubwerera kudzadya mwachizolowezi.

Samalani kuti musadye mopitirira muyeso

Kungakhale kosavuta kudya kwambiri pakati pa nthawi yosala kudya.

Ngakhale kusala sikutsindika zomwe mumadya monga momwe mumadyera, sizinapangidwe kukhala chowiringula pakudya zakudya zopanda thanzi.

Kudya mopitilira muyeso ndi kudya zakudya zopanda thanzi pakati pa nthawi ya kusala kumatha kuletsa phindu la kusala kudya. M'malo mwake, sankhani zosakonzedwa pang'ono, zakudya zonse momwe mungathere kuti muthandizire thanzi lanu.

Mukakhala okonzeka kusala kudya, yambani ndi zakudya ndi zakumwa zomwe zidzakhale zofewa m'thupi lanu. Pewani zakudya zomwe zili ndi shuga wambiri, mafuta, komanso fiber. Kuphatikiza apo, samalani kuti musadye mopitirira muyeso.

Mfundo yofunika

Mukasala kudya, ndikofunikira kudziwa kuti ndi zakudya ziti komanso zowonjezera zomwe zitha kusala kudya kwanu. Mutha kusankha ngati mungamugwiritse ntchito munthawi yachisala.

Pa kusala kudya, sankhani zakumwa zopanda kalori ndi zowonjezera, ngati zilipo.

Anthu ena amasankha kudya pang'ono zakudya zina kuti athetse zikhumbo, zomwe zingakusokonezeni msanga koma zimakusungani mu ketosis.

Mukakonzeka kusala kudya, yang'anani pa zakudya zolekerera mosavuta zomwe mulibe shuga wambiri, mafuta, ma fiber, kapena ma carbs ovuta omwe akhoza kukhala ovuta kukumba.

Mutha kuchepetsanso mkhalidwe wabwinobwino, wathanzi.