Kodi Kusintha Kwazakudya Zotani Ndi Kwathanzi?

Zamkati

• Choyamba, kodi kusinthasintha zakudya ndi chiyani?
• Kodi reverse dieting iyenera kugwira ntchito bwanji?
• Koma kodi kudya mosinthananso kuli ndi thanzi?
• Onaninso za

Melissa Alcantara atayamba kuchita masewera olimbitsa thupi, adagwiritsa ntchito intaneti kuti adziphunzitse momwe angakhalire. Tsopano wophunzitsa, yemwe amagwira ntchito ndi anthu otchuka monga Kim Kardashian, amagawana nzeru zake ndi anthu ena omwe akufuna thandizo ndi kudzoza. Posachedwa, Alcantara adawulula kuti ali ndi zakudya zosinthasintha ndikufotokozera chifukwa chake otsatira ake.

"Abs ndizabwino, koma ndathana nazo, ndatsala pang'ono kutsamira pa Instagram," Alcantara adalemba polemba posachedwa. "Ndatha kudalira abs. Inde, ndikufuna kuwoneka bwino koma sindikufuna kukhala moyo wanga ndikuganiza za chakudya changa chotsatira pomwe ndikudya chakudya changa chamakono. Ndikufuna kukhala wabwino komanso wamphamvu ndikudya Sekani."

Kuti afike pamalo pomwe amakhala womasuka ndi zakudya zake osalola kuti zomwe adazipeza movutikira zigwere panjira, akuti adaganiza zopitiliza kudya, ndikudya zopatsa mphamvu zomwe amadya tsiku limodzi ndi cholinga chodzakhala komanso kukhala wodekha pazakudya zopatsa mphamvu zama calorie izi. Kotero kuyang'ana yemweyo, koma kudya komanso mwina kulemera kwambiri? Zikumveka zabwino kwambiri kuti sizoona? Pitilizani kuwerenga.

Choyamba, kodi kusinthasintha zakudya ndi chiyani?

Chakudya chosinthasintha ndi "chakudya" chifukwa chimakhudza kuwongolera zomwe mumadya. Koma mosiyana ndi zakudya wamba, zomwe zimakupangitsani kuganiza zakuonda, apa, mukudya ma calories ambiri m'malo mowaletsa. M'mawu ake, Alcantara adalongosola kuti adaphunzitsa thupi lake "kuti azikhala ndi njala nthawi zonse, kuti azikhala opanda vuto lililonse."

Izi zitha kumveka ngati zosagwirizana, koma kusadya mokwanira kumatha kuyimitsa kuwonda kwanu.Ngati mudula zopatsa mphamvu zanu, pakapita nthawi kagayidwe kanu kakhoza kuchepa ndipo mumayamba kuwotcha ma calories ochepa chifukwa cha njira yotchedwa adaptive thermogenesis. Ngakhale mutapitiliza maphunziro anu ndikuchepetsa kuchuluka kwa ma kalori, zimakhala zovuta kuti muchepetse thupi. (Dziwani zambiri za chifukwa chake kudya zambiri kungakhale chinsinsi chochepetsera thupi.)

Cholinga chokhala ndi zakudya zosinthira ndikuwonjezera kunenepa popanda kunenepa mwachangu ndikulola kuti kagayidwe kanu kakhale kosintha pang'onopang'ono ndikuzolowera kudya kwambiri kwa zopatsa mphamvu.

Zotsatira zomwe kudula ndi kuwonjezera zopatsa mphamvu kumatha kukhala nazo pa metabolism nthawi zambiri zimavomerezedwa, koma kusintha zakudya sikunaphunzire bwino. Malinga ndi kafukufuku wa 2014 wokhudza kagayidwe kachakudya, "pamene malipoti osawerengeka okhudzana ndi zakudya zowonongeka apangitsa kuti kuchuluke kutchuka kwake, kufufuza kumafunika kuti awone momwe zimagwirira ntchito." Izi zikutanthauza kuti chifukwa mudamva kuti bwenzi la bwenzi lataya kulemera kudzera pazakudya zosinthira, sizitanthauza kuti zikuthandizani.

Kodi reverse dieting iyenera kugwira ntchito bwanji?

Ngati mutayamba kusintha zakudya zanu powonjezera kudya kwanu komanso kudya zakudya zopanda thanzi, ndiye kuti mwaphonya mfundoyo. Kusintha kwamadyedwe kumayendetsedwa komanso kwambiri mwapang'onopang'ono. Ngati tsiku lokonzanso ndi kuthamanga, kusinthanso zakudya ndi marathon. Tengani mapulani a Alcantara, omwe adawafotokozera otsatira ake a Instagram: Pamene adayamba, amadya zopatsa mphamvu 1,750 patsiku. Anapeza mapaundi 3 1/2 mwachangu, ndipo kulemera kwake kudakhala kolimba kwamasabata atatu. Sabata lachinayi, adataya mapaundi 1 1/2. Malinga ndi Alcantara, adataya thupi chifukwa thupi lake "limasinthasintha bwino ma calories," chifukwa chake adamuwonjezera kuchuluka kwa mafuta tsiku lililonse mpaka 1,850. Iye analemba kuti akukonzekera kuwonjezera ma calories ena 100 milungu ingapo iliyonse mpaka atafika 2,300 patsiku. Panthawiyo, amachepetsa mafuta ake mpaka kutsika mpaka 1,900.

Koma kodi kudya mosinthananso kuli ndi thanzi?

Aliyense amene wafika paphiri lotsika akhoza kupindula. "Kuti tithane ndi mapiri, ndilo lingaliro labwino kwambiri kuti muwonjezere kudya," akutero Monica Auslander Moreno, M.S., RD, mlangizi wazakudya ku RSP Nutrition. Onetsetsani kuti mukukulira pang'onopang'ono momwe mukudyera, m'malo mongosewerera pakati podya pang'ono ndi pang'ono, atero Moreno. "Zovuta [mwachitsanzo, yo-yo] dieters zitha kusokoneza kagayidwe kake ka mafuta kosatha," akutero. "Ngati masiku ena mukudya mkate wambiri komanso ma carbs ambiri, kenako masiku ena simudzakhala, mudzakhala ndi kapamba wosokonezeka kwambiri." Kukwera njinga kumayambitsa kapamba kuti asiye kupanga insulini yokwanira kuti shuga wanu wamagazi azikhala wofanana, womwe umatchedwa kuti insulin kukana.

Moreno amachenjezanso kuti kukhala olondola pakutsata ma calories kungakhale ndi tanthauzo. "Izi zingakupangitseni kukhala otanganidwa kwambiri ndi chakudya komanso kuti muzilakalaka kwambiri chakudya," akutero. M'malo mongowonjezera ma calorie pafupipafupi, akuwonjezera kuwonjezera chakudya moyenera, kuwonjezera kukana maphunziro, ndikuwonetsetsa kuti mukudya mapuloteni okwanira kuti mumange minofu. (Nayi mndandanda wazakudya zomanga minofu kuti mudye kuti mumve zambiri.)

Pokhala ndi malingaliro awa, palibe zoopsa zilizonse zomwe zingakhudzidwe ndi zakudya zosinthika, akutero Moreno. Chifukwa chake, ngati mukufuna kuyesa, lingalirani kukaonana ndi katswiri wazakudya yemwe angagwire nanu ntchito kuti atsimikizire kuti simukuwononga kagayidwe kanu panjira.

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