1 - Mowa ndi Kupirira
Kodi kukhala wathanzi ndi kukhala ndi minofu kumatanthauza kuti tipewe kumwa mowa? Ambirife timasangalala ndi zakumwa zochepa, makamaka pamapeto a sabata. Sabata la ntchito likufika kumapeto nthawi zambiri limakondwera ndi ola labwino. Chowonadi ndi anthu akuluakulu komanso othamanga omwe amamenyana mofanana pofuna kusiya zakumwa zomwe amakonda kwambiri.
Kafukufuku wasonyeza kuti kumwa mowa kumayambitsa vuto lalikulu la minofu ndikufika pokwaniritsa zofuna zawo . Zikuwoneka mowa zimachepetsa minofu ya mapuloteni (MPS) yomwe imafooketsa kukula kwa minofu yathu. Kafukufuku amasonyezeranso mowa kuti asinthe mahomoni ndi kuchepetsa thupi lathu. Izi zikutanthauza kuti tikhoza kuchepetsa mafuta a thupi zimakhala zovuta.
Palinso vuto loti sitingathe kumwa mowa mopitirira malire. Malangizo a USDA a Zakudya za Amwenye amalimbikitsa zakumwa zoledzeretsa zokha patsiku kwa akazi komanso osaposa awiri kwa amuna. Kusangalala ndi zakumwa kwasanduka madzi omwe amabweretsera chakudya komanso mphotho pomaliza ntchito. Mwatsoka, kumwa mowa nthawi zambiri kumabweretsa awiri kapena kuposa.
Kafukufuku wasonyeza ubwino wabwino wa thanzi wokhudzana ndi mowa wambiri. Pamene mowa umatha mopitirira malire, amawonetseredwa kuti wonjezerani cholesterol yathu yabwino (HDL), kuchepetsa kuthamanga kwa insulini ndi magawo opsinjika. Kafukufuku wina amasonyeza kuti kumwa mowa mopitirira muyeso kulibe vuto. Zimapangitsa kuti mudziwe zambiri zokhudza mowa komanso zolinga zanu.
2 - Mowa ndi Kukula kwa Misa
Phunziro laling'ono linayendetsedwa pa momwe mowa umakhudzira mitsempha ya mapuloteni (MPS). Ofufuza anaphatikizapo amuna asanu ndi atatu ogwira ntchito mwakuthupi akukweza mmwamba ndi kuphunzitsa nthawi ngati gawo la kuyesa. Iwo ankadya mapuloteni a whey ndi mowa atangotha masewera olimbitsa thupi komanso patapita maola anayi. Anadyanso chakudya chamagazi a maola awiri ataphunzira. Matenda a mitsempha amatengedwa panthawi yopuma, maola awiri ndi asanu ndi atatu ataphunzitsidwa.
Zotsatirazo zinasonyeza kuti maulendo a mowa adakwera pamwamba pa zolemba zolemba masewero ndi mapuloteni komanso zakudya zamagulu. Zizindikiro za mitsempha zimasonyeza kuchepa kwa mapuloteni a mapuloteni (MPS) pambuyo pa kuphunzitsidwa. Mowa womwe umadya ndi mapuloteni umachepetsa MPS ndi 24% ndi 37% palimodzi ndi makapu . Chotsatiracho chinasonyeza kupulumutsidwa kwapadera kwa MPS pamene mapuloteni anali oledzeretsa ndi mowa koma komabe kuchepa kwakukulu.
Ochita kafukufuku anamaliza kumwa mowa amachititsa kuti mapuloteni asokonezeke (MPS) ngakhale kuti amadya zakudya zabwino . Chiwerengero cha mowa chomwe chinadyedwa chinali chokhudzana ndi zomwe zinamveka mowa mwauchidakwa ndi othamanga. Chifukwa chakuti mowa ukhoza kukhala wamkulu pakati pa ochita masewera, zotsatira za mayeso zingachititse kuchepa kwa MPS.
Zomwe zapezazi zimapereka umboni wokwanira wopereka chidziwitso cha maphunziro kwa othamanga ndi makosi okhudzana ndi mowa komanso kupweteka kwa minofu.
3 - Mowa ndi Fat Burning
Mowa umasonyezedwa kuchepetsa kuchepa kwa thupi ndikuchepetsa mphamvu yathu yotentha mafuta . Izi ndi chifukwa cha momwe thupi lathu limayankhira mosiyana ndi mowa kuposa kudya chakudya chenicheni. Thupi lathu limawona mowa ngati poizoni osati mchere kotero kuti sitingathe kusunga mafuta odzola mofanana ndi zakudya zopangira zakudya. Mmalo mwake, kagayidwe kathu kagayidwe kamasintha kuchoka ku moto kusungidwa zakudya zamakono kuti achotse zonyansa. Mankhwala oopsa omwe amachokera ku mowa amatchedwa acetaldehyde, ndi acetate.
Mutha kuzindikira kuti mwamsanga mukupita ku bafa mutangomwa madzi awiri okha. Thupi lanu limagwiritsira ntchito zinthu zosafunazo panthawi yochepa ngati mafuta kuti zichotse poizoni. Izi zimachepetsanso njira zathu zamagetsi zamagetsi kapena malo ogulitsa mafuta. Malinga ndi kafukufuku wofalitsidwa m'magazini ya Journal of Clinical Investigation , mowa umalowetsa mafuta kuti ukhale mafuta ndipo umapereka ma calories ambiri kufunika kwa tsiku ndi tsiku .
Choncho, pamene tikusangalala ndi zakumwa zochepa, thupi lathu limakhala lopuma chifukwa cha mafuta omwe amachotsa. Zakudya zamtundu uliwonse wa zakudya zomwe zimadya zimasungidwa monga mafuta. Kafukufuku wina amasonyeza kuti kumwa mowa kumachepetsa kwambiri mphamvu zathu zotentha mafuta pamimba. Tonse tamvapo mawu osaneneka akuti 'mimba ya mowa.'
Kodi izi ndi mapeto a galasi la vinyo lokhazika mtima pansi usanadye chakudya chamadzulo? Osati kwenikweni ngati kafukufuku wasonyeza kuti kumwa mowa mopitirira malire kungakhale kopindulitsa thanzi lathu. Malinga ndi kafukufuku woposera ku International Journal of Obesity , amayi achikulire omwe ankamwa mowa mwauchidziŵitso analibe phindu lochepa kusiyana ndi akazi omwe anachotsa mowa kwathunthu. Zikuwoneka kuti amayiwa ankadya mowa nthawi zina ndipo masiku amenewo ankakhala ochepa kwambiri ndipo anali otanganidwa.
4 - Mowa ndi mahomoni
Kumwa mowa kumanenedwa kuti kusintha mahomoni makamaka testosterone. Nkhani yomwe inafalitsidwa mu Journal of Nutrition ndi Metabolism inasonyeza kuti kumwa mowa kwambiri (1.5 g / kg kapena mlingo wa 120 g) ukuwonetsetsa kuti testosterone ndi 23%. Kafukufuku wina adapereka umboni wosatsutsika wonena kuti panalibe kusiyana kwakukulu m'magulu a testosterone mutatha kumwa mowa mopitirira maola 16.
Zikuwoneka kuti pali umboni wosatsutsika wa mowa ndi testosterone . Komabe, kufufuza kumasonyeza kuti zingatenge zakumwa zoledzeretsa kuti zisinthe testosterone. Pafupifupi zakumwa zisanu ndi zinai zapakati pa mamuna 180lb ziyenera kudyetsedwa kuti zichepetse masewera olimbitsa thupi a testosterone pamasewero ena malinga ndi maphunziro ena. Kuchepetsa testosterone mwa amuna kumachepetsa kukula kwa minofu, kuchepetsa kugonana, komanso kuonjezera chiopsezo cha osteopenia / osteoporosis.
Kafukufuku wina amasonyeza kuti kumwa mowa mopitirira muyeso kumapangitsa kuti testosterone isinthe mu estrogen. Mbewu zomwe zimagwiritsidwa ntchito popangira zakumwa zoledzeretsa zili ndi phytoestrogens zomwe zingakhudze mahomoni amphongo. Zikuwoneka kuledzera kwakukulu kumawonjezera ntchito ya puloteni ya aromatase. Enzyme imeneyi imayambitsa kusintha kwa mahomoni amphongo (testosterone) ku hormone yachikazi (estrogen). Kuwonjezeka kwa estrogen mwa amuna kukhoza kuchititsa kuwonongeka kwa testicular ndi zizindikiro za akazi.
Kodi izi zikutanthauza kuti abambo sayenera kumwa mowa kuti asunge umuna wawo? Kafukufuku amene amatha kumaliza mowa mopitirira muyeso kapena mowa kwambiri ndi amene amachititsa mavuto a thanzi. Kumwa nthawi zina komanso mopitirira malire (osamwa mowa awiri kwa amuna) sikuwonetsa kuti palibe zotsatira zovulaza pa kubereka amuna kapena kupindula kwakukulu.
5 - Mowa ndi Kudya wathanzi
Kumwa kungawathandize kuchepetsa kudya komanso kusadya mopanda nzeru. Malingana ndi nkhani yomwe inafalitsidwa mu British Journal ya Nutrition , kumwa mowa kumabweretsa kudya ndi kudya zakudya zambiri. Pamene tili ndi chikoka ife sitingathe kuganizira kwambiri za kudya bwino.
Mowa ndi kudya zimayendera limodzi ndipo zotsatira zake ndizochimake. Kuphunzira pa kudya ndi kumwa mowa kunasonyeza kuti anthu omwe ankamwa vinyo pamasana ankadyera makilogalamu 200 tsiku ndi tsiku. Mafuta owonjezera pa nthawi amachititsa kuti ambiri mwa ophunzirawo apindule kwambiri.
Dziwani kuchuluka kwa makilogalamu omwe mumamwa:
- Mowa (12oz) - 150 makilogalamu
- Vinyo (5oz) - makilogalamu 100
- Mizimu yosokonezeka (1.5oz) - makilogalamu 100
6 - Mowa ndi Kugona
Mowa ungatipangitse kukhala omasuka koma umasonyezedwa kuti umakhudza kwambiri kugona kwathu. Kugona ndi kofunikira kuti thupi liziyambiranso ndi kukonza minofu. Popanda kugona mokwanira, sitingathe kugwira ntchito bwino.
Mowa ndi wovuta ndipo ukhoza kuyamba kutithandiza kugona koma kugona ndi vuto. Malingana ndi kafukufuku, mowa umasokoneza kugona kwathu kobwezeretsa kapena kuyang'anitsitsa maso (REM). Popanda kugona tulo, tikhoza kugona tulo, kutopa, komanso kusasamala.
Bungwe la American Council on Exercise limasonyeza kuti mowa umakhudza kwambiri kugona kumene kumabweretsa kufooka ndi kupsinjika maganizo. Popanda kugona mokwanira, kuthamanga kwathu ndi mphamvu zathu zimakhudza kwambiri.
Kafukufuku amasonyeza kuti kumwa mowa umodzi kapena awiri (mowa mopitirira muyeso) sikuwoneka kuti zimapangitsa kuti tigone. Kugona kosokonezeka kungabwere chifukwa chakumwa mopitirira muyeso. Amalangizidwanso kuti asamamwe mowa ngati chithandizo chogona kuti asapewe chiopsezo cha kumwa mowa.
7 - Mowa ndi Zakudya Zabwino
Mowa uli ndi makilogalamu opanda kanthu omwe alibe kusowa kwa thupi kwa thupi. Pali makilogalamu asanu ndi awiri pa gramu poyerekeza ndi makilogalamu anai pa galamula omwe amapezeka mu zakudya zabwino . Zakumwa zambiri zimakhala ndi osakaniza shuga owonjezera zakudya zopanda thanzi kwa thupi.
Kugwiritsa ntchito mowa kumawonetsetsa kuti imayambitsa kuyamwa kwa zakudya mwa kuchepetsa mavitamini a digestive. Zingasokonezenso maselo omwe ali m'kati mwa zakudya zomwe zimakhudza thupi. Popanda kugwira bwino chakudya, ngakhale chakudya chopatsa thanzi sichikhoza kugwiritsidwa ntchito kuti lipindule thupi.
Kafukufuku amasonyeza kuti kumwa mowa kwambiri kumathandiza kuti thupi lisatenge mapuloteni okwanira ndi zakudya zina. Timafuna zakudya zokwanira kuti tigwire ntchito moyenera, kumanga ndi kusunga minofu.
Mawu Ochokera
Kuyenerera ndi kupeza minofu sikukutanthauza kuthetsa mowa kwathunthu. Zimangotanthauza kupanga zosankha zabwino. Kumanga mafuta wambiri ndi mafuta obirira ndi ntchito yolimbika komanso kudya kwabwino kwambiri kwa zakudya zowonjezera. Popeza kuti mowa ulibe mphamvu ya zakudya, kudya nthawi zina komanso mopitirira malire kumawoneka ngati chinthu chovomerezeka. Kugwiritsa ntchito USDA kunalimbikitsa zowonjezera zakumwa zoledzeretsa za amayi ndi awiri kwa amuna zikuwonetsedwa kuti zisamakhudze kwambiri kukula kwa minofu ndi maonekedwe olimbitsa thupi. Kumwa mowa kwambiri komabe sikuli bwino kwa inu. Mungasankhe kuti musamadye mwakuthupi koma mukasankha kumwa mowa, kuchepetsa kudya kwanu kumalangizidwa.
> Zotsatira:
American Council on Exercise (ACE), Zolemba za Fit, Zochita Zolimbitsa Thupi, Mowa Umadya Pakati pa Misa Misa
> Evelyn B. Parr et al., Kumwa Mowa Mwauchidakwa Kwambiri Ma Post-Exercise Rates a Myofibrillar Protein Synthesis akutsatira Bout One Single Training Course , PLOS imodzi Research Article , 2014
> Louise M. Burke et al., Mmene kumwa mowa kumakhudzira kusungunuka kwa mitsempha ya glycogen patapita nthawi yochita masewera olimbitsa thupi, Journal of Applied Physiology , 2003
> Suthat Liangpunsakul, MD MPH ndi al., Ubale pakati pa kudya mowa, mafuta a thupi, ndi zochitika zathupi-kuphunzira kowerengera, Health and Human Services Author Manuscript , 2010