Kulemera kwa maphunziro pamimba yopanda kanthu kaŵirikaŵiri kumati ndi kopindulitsa kwambiri kutayika kwa mafuta, koma kodi wophunzitsayo ndi amene amalankhula kapena pali sayansi yobwezeretsa chidziwitso chodziwika bwino?
Kuchita Masewera Olimbitsa Thupi ndi State Fasting
"Nthaŵi yosala kudya" imatanthauza, pafupi kapena pang'ono, pafupi maola anayi kapena asanu kuchokera pa chakudya chomaliza. Lingaliro la kusala kudya ndikuti thupi lanu lakhala ndi nthawi yokumba ndi kuchepetsa zakudya zomwe mudya pa chakudya chomaliza, motero kusintha thupi lanu kumafuta kuchokera ku shuga mpaka mafuta.
Mahomoni monga insulini ndi glucagon amasintha mogwirizana ndi kuchuluka kwa shuga mu magazi ndi chiwindi. Kutentha kwa shuga kumayamika pamene magazi amagazi aatali, ndipo pamene izi zithera pakapita nthawi popanda chakudya, kutentha kwa mafuta kumaperekedwa kuti asunge kusungunuka kwa m'mimba mwathu ndi chiwindi komanso kuthandiza kuti thupi likhale lofunika kwambiri.
Umboni Wotsutsa
Malangizowo ophunzitsira pa nthawi yosala kudya, ndi cholinga chabwino chonse, njira yowonjezera mafuta oyaka ndi chiyembekezo chogwiritsira ntchito mafuta ena osungidwa. Komabe, kugwiritsidwa ntchito kwa mafuta ndi shuga monga mphamvu ya mafuta sikungokhala kokha poyerekeza ndi kusala kwanu koma komanso kukula kwa ntchito yomwe mukuchita. Zolemetsa zimanyamuka kapena zimathamanga zimagwiritsa ntchito shuga (glycogen) yambiri kuposa mafuta. Ndiye, ngati muchita masewera olimbitsa thupi pamene mukusala kudya, chilakolako chodya kwambiri chidzakhala champhamvu mu nthawi yopuma, mwinamwake mukunyalanyaza phindu lililonse la mafuta.
Kuonjezerapo, mafuta ndi mafuta a shuga amayamba kupitirira maola 24 poyerekeza ndi kusala kudya komanso zofuna zonse za mphamvu. Mafuta ena omwe mungathe kuwotcha pa nthawi yochita masewera olimbitsa thupi sangaoneke kuti akutsutsani kukuthandizani kuti mutenge mafuta otsalawo osakanizidwa mukamaganiziridwa. Ndipo kuopsa kochita masewera olimbitsa thupi mu nthawi ya kusala kudya kumatayika ngati mchitidwe wanu umatulutsira amino acid kuti ateteze kuthamanga kwa magazi ndi chitetezo cha chitetezo cha chitetezo cha mthupi chomwe chingayambitsidwe ndi matenda osasunthika a magazi komanso kukula kwa cortisol.
Umboni Kwa
Mosiyana ndi zimenezo, pali umboni umene umatsimikizira kuti kudya kochita masewera olimbitsa thupi kungalimbikitse kutayika kwa mafuta. Pali zinthu ziwiri zomwe zimachitika mthupi mu nthawi yosala kudya: kuwonjezereka kwa insulini komanso kuwonjezeka kwa hormone ya kukula (GH). Zonsezi, kutsegula kwa insulini ndi hormone ya kukula zimadziwika kuti ziwononge mafuta. Mukamaganizira kuti izi zimatchulidwa mu nthawi ya kusala kudya, vutoli lingapangidwe kuti kuchita masewero olimbitsa thupi kungachititse kuti mafuta ambiri atayika, koma pamene anthu omwewo anaphunziridwa mwa kuwonongeka kwa mafuta posala kudya komanso kudyetsa dziko, palibe Kusiyanasiyana kunapezeka mu kutayika kwakukulu. Icho chinati, njira imodzi yochitira zinthu sizimagwira ntchito kwa aliyense.
Nthawi Yomwe Idyani Kudyetsa Pambuyo ndi Kumapeto
Njira yabwino yothetsera mafuta ochulukirapo , ndikutaya kulemera ngati cholinga chanu ndi kudya maola awiri musanayambe kuchita masewero olimbitsa thupi kapena kuphunzitsa kulemera, kapena ngati mutauka msanga ndikuyamba kuchita chinthu choyamba, khalani ndi chotupitsa ngati chidutswa cha uchi kapena galasi lamagetsi, kapu ya juzi yosasinthika kapena zakumwa zochepa za masewera. Mwanjira imeneyi mungathe kukwaniritsa zofunikira za kusadya chakudya chokwanira ndikulimbikitsanso kuti mafuta aziwotcha popanda kulowa m'dera loipa. Ndipo chofunika kwambiri, musadye mopitirira muyeso mutatha kuchita masewera olimbitsa thupi ngati mukufuna kutaya mafuta ena.