Calorie Kutenderera 101: Yekutanga Yekutungamira

Zvemukati

• Chii chinonzi Calorie Kuchovha?
• Kazhinji "Zvokudya" Zvakawanda Zvinokundikana
• Kugadziriswa kweMetabolic kune akajairwa Kudya
• MaHormone Ako Anoshanda Mukurwisa Iwe
• Tsvagiridzo Inotsigira Calorie Kuchova
• Maitiro ekushandisa macalorie Ekuchovha
• Semuenzaniso MaCalori Ekuchovha MaProtocol
• Sanganisa Calorie Kuchovha neKurovedza muviri
• Tora Meseji Yekumba

MaCalorie kuchovha inzira yekudya iyo inogona kukubatsira iwe kunamatira kuchikafu chako uye kuonda.

Panzvimbo pekudya yakatarwa macalorie zuva nezuva, yako yaunodya inoshandura.

Ichi chinyorwa chinotsanangura zvese zvaunoda kuti uzive nezve koriori kuchovha.

Chii chinonzi Calorie Kuchovha?

Kalori kuchovha, inonziwo koriori kuchinja, iri dhayeti dhizaini iyo inobvumidza iwe kutenderera pakati yakaderera-koriori uye yakakwira-koriori nguva.

Iko hakuna kurambidzwa kwekudya kana nhungamiro yakasimba, ingori nhamba yemakoriyori aunogona kudya pane mamwe mazuva kana vhiki.

Nechikonzero ichi, haisi "chikafu" mune yakajairwa pfungwa, asi asi nzira yekuronga yako yevhiki kana yemwedzi yekudya chikafu.

Tsvagurudzo inoratidza kuti mabhenefiti ekorori kuchovha anosanganisira kudzikira kwekurema, kunatsiridza kugona kunamatira kuchikafu, nzara shoma uye kudzikisira mune isina kunaka mahormone uye metabolic kuchinjisa kweyakajairika uremu hwekudya (,,).

Chii chimwe, macalorie kuchovha zvinogona kuitwa zvisinei zvinoshanda zvakanyanya kwauri.

Imwe yeakanakisa zvidzidzo kusvika parinhasi yakashandisa 14-zuva kutenderera. Vatori vechikamu vakaita mazuva gumi nerimwe pakudya kwakaderera-koriori kwakateverwa nemazuva matatu ekudya akawanda macalorie (anonzi "refeed"). Zvimwe zvidzidzo zvakatarisa kwenguva yakareba 3-4 kudya kwemavhiki ne1-vhiki Refees (,,).

Kunyangwe iyi iri nzira nyowani nyowani, vavhimi-vanounganidza vangangodaro vaine maitiro akafanana ekudya mazana emakore apfuura. Izvi zvinodaro nekuti chikafu chaisawanzo kuwanikwa muhuwandu hwakaenzana mazuva ese (4).

Paive nenguva apo chikafu chaishomeka uyezve dzimwe nguva apo chakange chakawanda, zvinoenderana nenguva yegore uye kubudirira kwekuvhima (4).

MaCalorie kuchovha inzira yekudyira iyo yaunotenderedza yako calori yekudyiwa kubva zuva-kusvika-zuva kana vhiki-kusvika-vhiki.

Kazhinji "Zvokudya" Zvakawanda Zvinokundikana

Kuti unzwisise kuti nei macalorie kuchovha achibatsira zvakadaro, unofanirwa kunzwisisa kuti nei zvakajairika "kudya" kuchikundikana nguva zhinji.

Icho chokwadi ndechekuti, iyo yekubudirira mwero wekureba-kwenguva kurema kurasikirwa kwakanyanya zvakanyanya.

Ongororo imwe chete yezvidzidzo zvekudzikisa uremu yakawana vanhu vazhinji vakawanikwazve kutenderedza 60% yehuremu hwavakange varasa mukati memwedzi gumi nemiviri ().

Mushure memakore mashanu, vanhu vazhinji vangangove vakawanazve zvese huremu hwavakarasa, nepo kutenderedza 30% vachizorema kupfuura avo huremu hwekutanga ().

Chimwe chidzidzo chakawana kuti chinenge chikamu chimwe muzvitatu chea dieters chadzoreredza huremu hwadzo hwese hwakarasika gore rimwe mushure mekudya, nevane makumi maviri chete nevatanhatu vevatori vechikamu vanochengeta huremu hwavo hutsva ().

Nekuti kurasikirwa uremu uye kuichengeta kwakanyanya kuoma, hurumende uye vanotungamira kufutisa vaongorori vakaedza kuchinjisa tarisiro yekudzivirira (,,).

Ongororo dzakawanda dzinoratidzira kuchinjika kwemagetsi uye zvinhu zvepfungwa zvinoita kuti kudya kutadze munguva refu (,,,,,,,,).

Zvidzidzo zvinoratidza kuti ma dieters mazhinji anowana zvakare huremu hwavanotanga kurasikirwa nahwo, uye kazhinji vanopedzisira varema zvakatonyanya kupfuura pakutanga.

Kugadziriswa kweMetabolic kune akajairwa Kudya

Iwo maratidziro anokonzerwa nekudyiwa zvinoratidza kuti muviri wako unozviona senge inogona kutyisa nyika.

Mazana emakore apfuura, yakaderera-koriori nguva inogona kuenzana nenzara kana kurwara.

Kuti irarame, huropi hwaitumira zviratidzo zvakasiyana kumuviri kuchengetedza simba.

Inoita izvi kuburikidza neshanduko dzakawanda dzehupenyu, idzo dzinozivikanwa pamwe se "metabolic adaptations." Izvi zvakashata zvinogadziriswa zvinosanganisira:

• Kuderera mu testosterone: Testosterone ihormone yakakosha yevanhurume nevanhukadzi, asi zvakanyanya kukosha muvarume. Inogona kudzikira kumazinga akaderera kana uchidya (,).
• Kuderera mukuzorora kushandiswa kwesimba: Izvi zvinoyera metabolism yako kana huwandu hwecalori iwe yaunopisa uchizorora. Uku kuderera kunozivikanwa se adaptive thermogenesis kana "nzara modhi" (,,,,,,).
• Kupera muhutachiona hwehomoni: Iyi hormone inoita basa rakakosha mumetabolism. Iwo mazinga ayo anowanzo dzikira kana uchidya (,,).
• Kuderera mune chiitiko chemuviri: Chiitiko chemuviri, zvese kuziva uye kusaziva, zvinowanzoita kuderera kana uchidya uye chingave chinhu chakakosha mukufutisa uye kurema kuwana zvakare (,,).
• Wedzera kortisol: Iyi hormone yekushushikana inogona kukonzeresa nyaya zhinji dzehutano uye kutamba chinzvimbo mukuwana mafuta kana nhanho dzichiramba dzakakwidziridzwa (,,).
• Kuderera mu leptin: Yakakosha nzara mahormone iyo inofanirwa kutaurira uropi hwako kuti waguta uye kurega kudya (,).
• Wedzera mu ghrelin: Kazhinji inoonekwa seyakasiyana neleptin, ghrelin inogadzirwa munzira yekugaya uye inoratidza uropi hwako kuti une nzara (,,).

Aya maratidziro ndiwo zvakapesana chaizvo yeizvo iwe zvaunoda kuti ubudirire, kwenguva refu-kurema kurasikirwa.

Kunyangwe shanduko idzi dzingave dzichiitika kune imwe nhanho nekoriori kuchovha zvakare, zvidzidzo zvinoratidza kuti mhedzisiro yacho iri diki kwazvo.

Chairo chakaderera-koriori chikafu chinokanganisa nzara, mahormone uye metabolism. Shanduko idzi dzinoita kuti zvive zvakaoma kwazvo kuti ubudirire kuchengetedza huremu munguva refu.

MaHormone Ako Anoshanda Mukurwisa Iwe

Muviri wako unoita zvese musimba kudzora uremu pasi, chengetedza simba uyezve kutora huremu mushure mekudya.

Shanduko kuhuremu-kudzora mahormone anoita basa rakakosha mune izvi (,,,,).

Senge seawaw, leptin inoderedza nzara, nepo ghrelin ichiwedzera (,,).

Mumwedzi mitanhatu-yekudzikira uremu kudzidza, ghrelin mazinga akawedzera ne24%. Chimwe chidzidzo chekutarisa anovaka muviri achionda zvakanyanya akawana 40% kuwedzera kwe ghrelin mazinga anopfuura mwedzi mitanhatu (,,).

Mune kumwe kuongorora, apo vatori vechikamu pavakarasikirwa ne21% yehuremu hwavo, mwero weleptin wakaderera neanopfuura makumi manomwe muzana. Chimwe chidzidzo chakawana kuti mazuva matatu eakakwira-koriori kudya kwakawedzera huwandu hwe leptin ne28% uye simba remagetsi ne7% (,).

Iyi ndiyo imwe bhenefiti ingabatsire yecalori kuchovha, sezvo akakwira-macalorie nguva anogona kudzora ghrelin uye kuwedzera leptin.

Semuenzaniso, kumwe kuongorora kwakawana mavhiki maviri ekudyiwa 29-45% akawanda macalorie akaderedza ghrelin mazinga ne18% ().

Chimwe chidzidzo chakafananidza mwedzi mitatu pakudya kwakanyanya-koriori kusvika kumwedzi mitatu pane yakaderera-koriori chikafu. Sezvakatarisirwa, paive ne20% kuwedzera mughrelin yeboka rekudya kana ichienzaniswa ne17% kudzikira kweboka rakakwira-koriori ().

Kudya kunokonzera kuwedzera mune nzara kemikari ghrelin, uye kuderera mukuzara kwehomoni leptin. MaCalorie kuchovha anogona kubatsira nekudzora aya asina kunaka mahormone maitiro.

Tsvagiridzo Inotsigira Calorie Kuchova

Paunocheka macalorie, zvidzidzo zvakati wandei zvakawana kuderera kwakapinza munhamba yemacalorie aunopisa pazuva.

Sezvinoratidzwa mugirafu pazasi, iyi 8-vhiki yekudzidza yakawana ingangoita 250-koriori kudzikiswa mune macalorie akapiswa pazororo ().

Chimwe chidzidzo chakawana 3-vhiki yakaderera-koriori chikafu chakadzora metabolism neanopfuura zana macalorie. Nekudaro, vatori vechikamu vakachinjira kune yakakwira-koriori chikafu mu4th vhiki, uye yavo metabolism yakawedzera kusvika pamusoro pekutanga mazinga ().

Zvimwe zvidzidzo zvakawana kuderedzwa kwakanyanya kweanosvika mazana mashanu macalorie pazuva kana uchidya. Izvi zvakakosha pakuchengetedza huremu, sezvo iwe uchifanira kudzikisa kudya kwako ne20-25% pazuva kuti uchengetedze huremu hwako hutsva (,).

Nezve testosterone, imwe-masvondo masere ekudya uye kurovedza muviri yaive nemhedzisiro yakaipa, ichideredza nhanho nekukomberedza 60% ().

Kutevera kudya kwemasvondo masere, vatori vechikamu vakaiswa pane imwe-vhiki-yakakwira-koriori chikafu, icho chakabudirira kukwidza testosterone mazinga kumashure kune akajairwa ().

Chekupedzisira, chidzidzo chakakoshesesa chakashandisa chikafu chemazuva gumi nerimwe chakateverwa ne3-zuva rakakwira-koriori yakadzoserwa uye ndokuchienzanisa nechikafu chakajairika nechirambidzo chekoriori chinoenderera ().

Kunyangwe vachibvumidzwa kudya chero chavaifarira kwemazuva matatu mune yega yega 2-vhiki nguva, vatori vechikamu vakarasikirwa nehuremu hwakawanda uye vane kudzikisira kudzikira mu metabolic rate ().

Kutsvagurudza kunoratidza nguva-yakakwira-macalorie mazuva anogona kuwedzera yako metabolism uye mahormone mazinga uye kukubatsira iwe kurasikirwa uremu zvakanyanya kubudirira pane zvakajairwa kudya.

Maitiro ekushandisa macalorie Ekuchovha

Iko hakuna mirau yakatarwa yekushandisa macalorie kuchovha kana epamusoro-koriori nguva.

Ramba uine nzira yekudya inoshanda uye yaunoda, wobva waita idzi dzakakwira-macalor nguva nguva.

Ungangoda kutanga yakakwira-koriori nguva mushure memasvondo 1-4, paunoona shanduko yemuviri.

Izvi zvinogona kusanganisira kuderera kwesimba, kuita maekisesaizi, kurara, bonde kutyaira kana nzvimbo yekurasikirwa nemafuta.

Kudya kunowanzo famba mushe kwevhiki yekutanga kana maviri, asi wozoona kudonha kunoonekwa musimba, kuita uye nemhando yehupenyu.

Apa ndipo paungangoda kuwedzera yakakwira-koriori nguva. Zvakanakisisa kuteerera mutumbi wako uye kuupa mazuva mashoma kuti uwanezve uye uwedzere mafuta pamberi peinotevera mini-dieting block.

Vamwe vanhu vanonakidzwa kuva neaya epamusoro-koriori mazuva vhiki imwe neimwe. Semuenzaniso, mazuva mashanu akaderera-koriori uye mazuva maviri akakwira-calori.

Vamwe vanofarira kupinda mune yakasarudzika tsika uye kudya kwemaviri-masvondo maviri mavhiki usati wawedzera mune yakati rebei mazuva mashanu kusvika mashanu epamusoro-koriori nguva.

Tevera kana sarudza chikafu chaunogona kunakirwa uye kunamatira, wobva wango wedzera mune yakakwira-koriori inogadziridza yega masvondo e1-4, zvichibva pane yako mhinduro yemuviri uye mhedzisiro.

Semuenzaniso MaCalori Ekuchovha MaProtocol

Iko hakuna imwe seti kutenderera iwe yaunofanira kunamatira nayo.

Sezvauri kuona kubva kuzvidzidzo, vamwe vanhu vanodya kwemavhiki matatu uyezve vane 1-vhiki rakakwira koriori nguva. Vamwe vanoshandisa madiki macircule, senge mazuva gumi nemana uye mazuva matatu ekuzorora.

Pamusoro pezvo, vamwe vanhu vanoita mareferenzi pazvinenge zvichidikanwa, nepo vamwe vachigara kune yakatarwa purogiramu kana kutenderera.

Heano mashoma macalorie mabhasikoro echirongwa ekufunga nezvawo:

• Wikendi kutenderera: Mazuva mashanu pane yakaderera-koriori chikafu, ipapo 2-zuva rakakwira-koriori yakadzokororwa.
• Mini kutenderera: Mazuva gumi nerimwe pakudya kwakaderera-calori kunoteverwa ne3-zuva rakakwira-koriori yakadzoserwa.
• 3 pa, 1 yabviswa: Kudya kwemavhiki matatu kwakaderera-koriori kunoteverwa ne5-7 zuva repamusoro-koriori yakadzoserwa.
• Mwedzi wemwedzi: 4-5 mavhiki pane yakaderera-koriori chikafu chinoteverwa neyakareba 10-14 zuva rakakwira-koriori refeed.

Pamazuva akadzika-macalorie, dzikisa kudya kwako ne500-1,000 macalorie. Kwemazuva akakwira-macalorie, idya zvakapoterera chiuru macalorie kupfuura ako akaverengerwa ekuchengetedza mwero.

Edza imwe neimwe nzira uye uone kuti ndeipi yakanakira iwe. Kana iwe usingaverenge macalorie, ingo wedzera yako saizi saizi kana macros neanenge chikamu chimwe muzvitatu chevanodzosera.

Iwe unogona kuyedza nzira dzinoverengeka, kusanganisira zvipfupi-zvemazuva mashanu zvekudya zvine 2-mazuva mareti kana akareba 3-5 mavhiki madhayeti ane 1-2 vhiki refees.

Sanganisa Calorie Kuchovha neKurovedza muviri

Sezvo kurovedza muviri kuchitora basa rakakosha muhutano uye kurasikirwa nekurema, zvine musoro kugadzirisa macalorie ako kune rako chiitiko chikamu (,).

Izvo zvakasiyana zvinoda zvekurovedza muviri zvinogona kuchinja zvakanyanya ako macalorie anodikanwa ezuva iro.

Naizvozvo, zvine musoro kuti ubatanidze ako akareba uye akasimba masimba ekurovedza muviri neakakwira-koriori mazuva. Kune rimwe divi, chengetedza akareruka masekisheni ekurovedza muviri kana mazuva ekuzorora ako akaderera-macalorie mazuva.

Nekufamba kwenguva, izvi zvinogona kukubvumidza iwe kurasikirwa nemafuta asi zvakadaro kuwedzera basa kana zvichinyanya kukosha.

Zvisinei, usaita kuti tsika yako iome zvakanyanya. Kana iwe uchingo rovedza hutano uye uremu, unogona kuzvichengeta zviri nyore uye uteedzere iwo ma protocols akanyorwa pamusoro.

Gadzira yako epamusoro-koriori mazuva uye refeeds kutenderedza kwakadzama ekudzidzira matombo kana zvikamu, asi gadzirisa yako yakaderera-koriori nguva dzakatenderedza kudzidzira izvo zvishoma zvakanyanyisa kana zvishoma zvekutanga.

Tora Meseji Yekumba

Kalori kuchovha bhasikoro kana kuchinjisa ndiyo nzira nyowani iyo inogona kuvandudza kudya kwekubudirira.

Zvinoita kunge zvinoita basa rakakosha mukudzivirira metabolism uye mahormone, ayo anogona kazhinji kudzikira panguva yekudya kwakaderera-koriori.

Asi zvisinei nezvakanaka, haisi nzira yemashiripiti yekudzikisa huremu.

Iwe uchiri kuda kutarisisa pazvinhu zvekutanga, sekuzadzikisa kushomeka kwenguva refu kwekoriori, kudya zvine hutano, kurovedza muviri uye kuwana mapuroteni akakwana.

Kana izvi zvangoitika, koriori kuchovha bhasikoro inogona kubatsira kuvandudza kwenguva refu kubudirira.