Phunzirani nthawi yoti mudye marbu, mafuta, ndi mapuloteni kusintha thupi lanu
Kugawa mapulogalamu, omwe amatchedwanso kuti nthawi yowonjezera zakudya kapena nthawi ya chakudya, ndiko kusamala mosamala kwa zakudya zamadzimadzi kuti zisawonongeke, kuwonongeka kwa mafuta, kapena kuwonongeka kwa thupi. Ngati ndiwe wothamanga amene amagwiritsa ntchito njirayi, mumalinganiza nthawi yeniyeni yoti mudye carbu, mapuloteni, ndi mafuta kuti mugwiritse ntchito mokwanira phindu lapadera la mtundu uliwonse wa zakudya.
Dieters angagwiritse ntchito njira zowonjezera chakudya kuti awathandize kukhazikitsa mapulani awo, komanso. Koma sikuti akatswiri onse amavomereza kuti phindu la zakudya zam'thupi zimakhala zolemera kapena kulemera, ndipo kafukufuku wapereka zotsatira zosakaniza.
Kusintha nthawi ndi Kuchita Zochita
Ngati ndinu ochita masewero olimbitsa thupi, mwayi ndiwe wabwino kuti mwawawona anyamata mu chipinda cholemetsa kuti puloteni igwedezedwe mkati mwa mphindi zochepa pomaliza gawo lawo. Nthawi zambiri kugwedeza kumaphatikizapo zakudya zowonjezeramo zakudya (nthawi zambiri mankhwala a zitsamba) kapena zina zowonjezera kuti zikhale zogawanitsa.
Mawu akuti "kugawa" amagwiritsidwa ntchito polongosola kachitidwe kake ka nthawi yopatsa chakudya chifukwa polemba ndondomeko yanu ya mapuloteni ndi carbs mungathe kukopa kumene zakudya zimagwiritsidwa ntchito kapena "kugawa" m'thupi.
Anthu omwe amatha kudya nthawi yambiri amakhulupirira kuti kudya zakudya zofunikira pa nthawi zina kumathandiza kulimbitsa thupi kuti liwononge mafuta komanso kumanga misempha.
Mwachitsanzo, mungadye chakudya chamagulu ndi zakudya zamapuloteni musanayambe kuchita masewera olimbitsa thupi kapena mwamsanga mutangotha masewera olimbitsa thupi kuti muonjezere kuwonjezereka kwa insulini. Nthanoyi ndi yakuti poika makilogalamu a insulini mumapangitsa kuti m'magulu musamalire minofu kuti mumange kapena kusunga minofu yambiri ndikuwotchera mafuta osungidwa kuti mugwiritse ntchito mphamvu.
Kafukufuku wina wasonyeza kuti kudya nthawi ya macronutrients kungapereke izi phindu. Koma palinso kafukufuku amene sanapeze ubwino wokonza nthawi.
Kupenda kwakukulu kwakukulu kwa kafukufuku komwe kunapeza kuti ngakhale pali umboni wothandizira nthawi yowonjezera mapuloteni, pali umboni wochuluka wosamalira nthawi yomwe mumadya chakudya. Akatswiri ofufuza anapeza kuti "mapuloteni apamwamba kwambiri omwe amapezeka pa 0,4-0.5 g / makilogalamu a thupi lopweteka kwambiri asanayambe kuchita masewera olimbitsa thupi, ndi losavuta komanso lopanda chitetezo." Koma adanenanso kuti mukasankha kudya carbs sikofunika kwenikweni kusiyana ndi kukwaniritsa zolinga zanu za tsiku ndi tsiku.
Nthawi Yogwiritsira Ntchito Zokwanira Zotsutsana ndi Zomwe Zimayendera
Kusamala mosamala nthawi ndi zomwe mungadye zingatenge ntchito zambiri. Kwa ambiri a ife, kudya chakudya choyenera n'kovuta. Ndiye kodi ndi kofunika kwambiri kuti muzigwiritsa ntchito nthawi yowonjezera zakudya? Yankho labwino kwambiri kwa inu lingadalire pa zolinga zanu. Akatswiri ambiri amanena kuti kupeza zakudya zabwino kwambiri n'kofunika kwambiri kuposa nthawi (komanso nthawi zina zovuta).
Leisan Echols, MS, RDN, CSSD, CSCS, amati zakudya ndi zochita zolimbitsa thupi ziri zofunika komanso kuti thupi lanu labwino likhale lofunika kwambiri. Zosangalatsa ndizochita masewero olimbitsa thupi komanso olemba zakudya zowonjezera zakudya omwe amathandiza alendo ku The BodyHoliday ku St.
Lucia amakwaniritsa zolinga komanso zakudya.
"Monga katswiri wodziwa bwino bungwe la masewera a masewera, ambiri mwa makasitomala anga amachokera kumayesero oyenerera kupita kwa ochita masewera olimbitsa thupi.Zomwe zimapangidwira thupi labwino, kuchepetsa kulemera kwake (kutaya kapena kupindula), ndi / kapena kukonzanso ntchito ndizo zolinga zomwe. Kwa makasitomala anga, ndimamva kuti nthawi ndi kudya koyenera tsiku ndi tsiku ndizofunikira kwambiri. Kwa anthu omwe sagwira ntchito, ndimakhulupirira kuti kudya zakudya zamtundu tsiku ndi tsiku n'kofunika kwambiri kusiyana ndi nthawi ya chakudya. "
Ochita masewera olimbitsa thupi, ochita masewera olimbitsa thupi, ndi othandizira thupi angapindule ndi zomwe angapindule nazo nthawi yomwe imakhala ndi chakudya chopatsa thanzi.
Koma awa ndi anthu omwe amasankha kuika nthawi yambiri ndi khama lawo kumayendedwe awo a maseŵera.
Komabe, ambiri a ife, kukonzekera kudya kwa mgulu uliwonse ndi ntchito yoposa yomwe tikuyenera kuikamo. Kupeza zakudya zokwanira pa nthawi ya chakudya kumakhala kovuta. Komabe, tingathe kupindula ndi nthawi yodyetsera chakudya, komabe ngati kulemera kwa thupi kapena kulemera kwa thupi ndilo cholinga.
Nthawi ya Chakudya Cha Kuperewera kwa Thupi ndi Kulemera kwa Kunenepa
Pamene mukuyesera kuchepa thupi ndipo mukutsatira zakudya zogwiritsidwa ntchito ndi kalori, nthawi imene chakudya chanu chimadya chimapindulitsa. Ndipotu, kafukufuku wanena kuti kukonzekera chakudya chanu kuti mudye zambiri m'mawa kungakupatseni mphamvu pang'ono.
Kafukufuku wina wa amayi 93 omwe ali ndi mphamvu zowonjezera kwambiri komanso ochepa kwambiri omwe ali ndi matenda a kagayidwe kake amapeza kuti kutsogolo kwapadera kwa kudya kadzutsa kowonjezera kakang'ono ndipo chakudya chamadzulo chimakhala chotheka kwambiri kuposa kuchepetsa chakudya chambiri kapena kudya kadzutsa kakang'ono komanso chakudya chamadzulo. Azimayi omwe adagwira nawo phunziroli amadya makilogalamu 1400 patsiku ndipo amakhalabe moyo wokhala ndi moyo wokhazikika kwa nthawi yonse yafukufuku. Olemba Phunziro apeza kuti "chakudya cham'mawa chamakono ndi zakudya zochepetseka pa chakudya chamadzulo n'chopindulitsa ndipo chingakhale njira yothandiza yothandizira kunenepa kwambiri ndi matenda a kagayidwe kake."
Zokambirana zawonanso zopindulitsa ndi makasitomala ake otalemera omwe amagwiritsa ntchito nthawi ya chakudya. Amanena kuti akamapanga chakudya chokwanira ndi makasitomala ake omwe amakonza makasitomala ake amapereka chitsogozo chomwe akufuna kuti apambane. "Kukhala ndi dongosolo la chakudya kumapangitsa kuti anthu asamadandaule kwambiri. Osati (osowa) okha amadziwa nthawi yoti adye, amadziwanso kuti ndi chakudya chamtundu wanji komanso zakudya ziti zomwe zimadya kuti zikhale ndi mapuloteni, mafuta, ndi chakudya. "
Zikondwerero zimaphatikizapo kuti palibe nthawi yabwino yodyera chakudya komanso kuti nthawi yanu yodyera chakudya ikhale yapadera. "Zimadalira payekha komanso zinthu zina zambiri," akutero. Zinthu zomwe zingathe kukhalapo ndizochita masewera olimbitsa thupi, mtundu wa masewero olimbitsa thupi omwe mumagwira nawo ntchito, nthawi yomwe mumagwira ntchito, komanso ngakhale majini.
Mawu Ochokera
Nthawi yeniyeni ya zakudya ndizochita zomwe zingapindulitse kulemera kwa thupi ndi kuthamanga kwa masewera, koma nkofunika kukumbukira kuti phindu likhoza kukhala lochepa.
Ngati cholinga chanu ndi kulemera kwa thupi, kudya zakudya zina nthawi zina sikudzathetsa zakudya zomwe zili zosakwanira kapena zamakono. Ngati cholinga chanu chiri bwino, masewerawa sangathe kukhala nawo pulogalamu yokhazikika yophunzitsidwa bwino. Mwachidule, nthawi ya chakudya imakuthandizani kuti mukhale ndi zakudya zoyenera, koma sizitenga malo odyera kuti azitha kuchita masewera olimbitsa thupi kapena kulemera.
> Zotsatira:
Aragon, Alan, ndi Brad Schoenfeld. "Nutrient Timing Revisited: kodi paliwindo lamanja la anabolic? . "Chakudya Chogwira Ntchito (2013): 65-89.
> Garaulet, M et al. "Nthaŵi ya Chakudya Chakudya Chimafotokoza Kulimbana Kwambiri Kwambiri. "International Journal of Obesity 37.4 (2013): 624-624.
> Jakubowicz, Daniela ndi al. "Kufika kwa Caloric Pamwamba pa Chakudya Chakudya Chakudya Chamadzulo. Chakudya Chosiyana Chakudya Kulemera kwa Kunenepa Kwambiri Ndi Amayi Ovuta Kwambiri. "Kunenepa Kwambiri 21.12 (2013): 2504-2512.
> Johnston, Jonathan D. "Kuyankha Kwachilengedwe kwa Kuchita Chakudya Tsiku Lonse. "Zotsatira za Zotsatira za Nutrition 27.01 (2014): 107-118.
> Schusdziarra, Volker et al. "Zomwe Zimakhudza Chakudya Chakudya Chakudya Chakudya Chakudya cha Tsiku ndi Tsiku - Kuyesa Kusowa Kwambiri ndi Kuyanjana Kwambiri kwa Zakudya Zam'mawa. "Nutrition Journal 10.1 (2011)