Refeed Zuva: Zvazviri uye Maitiro Ekuzviita

Zvemukati

• Chii chinonzi zuva rakapihwa?
• Zuva rakadzokororwa rinoshanda sei?
• Adaptive thermogenesis
• Kudzorerwa mazuva
• Zvinogona kubatsirwa
• Inogona kudzivirira uremu rwetafa
• Unogona kudzikisa njodzi yako yekubheja
• Dai kuvandudza kuita kwemuviri
• Zvichida kudzikira
• Kushaikwa kwekutsvaga
• Nyore kuenda pamusoro pengarava
• Chikamu chemafungiro ezvekudya
• Inogona kugadzira hukama hwakakanganiswa nechikafu
• Maitiro ekumisikidza zuva rakakwenenzverwa
• Mharidzo menyu
• Chinokosha

Kugamuchira mararamiro ane hutano kunogona kunetsa, kunyanya kana iwe uri kuyedza kudzikisa huremu.

Nezvizhinji zvekudyiwa kwekurasikirwa zvinotarisa pakudya zvidiki zvidiki uye mashoma macalorie, vanhu vazhinji vanonetseka kuomerera kune izvi zvekudya nekuda kwekunzwa kwekushushikana kana vasina kuwana mhedzisiro - kunyangwe kana vakatevera chirongwa zvakaringana ().

Izvo zvakati, vanhu vazhinji vari kuzivisa kubudirira nekuwedzera zuva rakagadziriswa mune yavo yevhiki yekudya maitiro.

Zvichitaurwa zviri nyore, zuva rakadzokororwa kuwedzera kwakarongwa kwemacalorie ezuva rimwe pavhiki kana pavhiki. Yakagadzirirwa kupa muviri wako zororo rechinguva kubva kukoriyori kurambidzwa.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezvemazuva akacheneswa, maitiro ekuzviita nemazvo, uye kana akakukodzera.

Chii chinonzi zuva rakapihwa?

Zuva rakadzoserwa izuva iro raunowedzera kuwanda macalorie mushure menguva yekushomeka kwekoriori - kungave kwakamuka kubva pakudya mashoma macalorie kana kuwedzera chiitiko chemuviri, kana zvese zviri zviviri (,).

Pfungwa iri seri kwezuva rakadzokororwa ndeyekudzivirira mhedzisiro yakaipa yekuve mukushomeka kwekoriori, senge yakaderera mahormone, nzara yakawedzera, kuneta, kuneta, uye kurova nzvimbo yekuremerwa (().

Kunyangwe izvi zvichinzwika zvakafanana nezuva rekubiridzira, iwo maviri haafanire kuvhiringidzika.

Mazuva ekubiridzira anosanganisira kudya kusingadzorwe uye kusarongwa kwezuva rimwe chete. Pamazuva mazhinji ekubiridzira, chero mhando yechikafu inobvumidzwa muhuwandu husingaperi ().

Mukupesana, zuva rakadzokororwa rinosanganisira kuronga kunofungisisa uye kudzora kudya kwekudya. Kusiyana nemazuva ekubiridzira, kungowedzerwa zvine mwero kwemakoriori kunotenderwa, uye mhando yezvinhu zvekudya, sezvo mazuva mazhinji akakwenenzverwa achisimbisa macalorie kubva kuma carbs pamusoro pemafuta uye mapuroteni (,).

Kunyange mazuva akakwenenzverwa achisiyana kubva pamunhu kuenda kumunhu, chinangwa chikuru ndechekudya mune yakasara koriori nenzira inodzorwa.

Zuva rakadzokororwa izororo rechinguva kubva kumarori ekurambidzwa ayo anosanganisira iro rinodzorwa zuva rekudya zvakanyanya uine tarisiro pane carbs. Inovavarira kupokana neyakaipa mhedzisiro yekudzivirirwa kwekoriori uye nekubatsira kuonda.

Zuva rakadzokororwa rinoshanda sei?

Iwe unogona kushamisika kuti nei iyo yenguva pfupi koriori yakasara ingatungamira mukudzikira uremu, asi kufunga shure kwayo kunogadzirisa rimwe rematambudziko makuru anowanikwa nevanhu vazhinji kana vachirasikirwa nehuremu - nzvimbo yekuremerwa yekuremerwa kana kuderera.

Sezvo iwe paunoderedza koriori yako yaunodya uye wotanga kurasikirwa nemafuta emuviri, shanduko mumahormone inoitika, iyo inotaurira muviri wako kuti urikusangana nekushomeka kwekoriori. Panguva ino, muviri wako unotanga kutsvaga nzira dzekudzikisa zvakanyanya sezvinobvira kudzikisira uremu (,).

Kunyanya, iyo hormone inozivikanwa se leptin inotanga kudzikira. Leptin inogadzirwa nemafuta maseru uye inotaurira muviri wako kuti ine zvitoro zvakakwana zvemafuta, zvichibatsira kudzora chishuwo chekudya uye kukurudzira macalorie kupisa (,,,).

Nekudaro, yakaderera mamazinga ehomoni ino inoratidza uropi hwako kuti iwe urikupinda isingazivikanwe nguva yekoriori kunyimwa. Nekuda kweizvozvo, muviri wako unogashira zviratidzo zvekudya chikafu chakawanda uye kupisa mashoma macalorie. Izvi zvinozivikanwa se adaptive thermogenesis (,,).

Adaptive thermogenesis

Adaptive thermogenesis inzira yekudzivirira inochinja muviri wako metabolism kuwedzera simba rekudya uye kudzikisa simba kuburitsa kunonoka kuonda.

Munguva yekuita uku, muviri wako unoburitsa mahormone akasiyana uye unowedzera zvishuwo zvekudya kukumanikidza kuti utore akawanda macalorie (,,).

Pamusoro pezvo, iwo mwero waunopisa macalorie unogona kuchinja. Semuenzaniso, unogona kuona kuderera kwezviitiko zvekurovedza muviri thermogenesis (EAT) uye isiri-yekurovedza muviri chiitiko thermogenesis (NEAT).

Kudya kunosanganisira kuita nemaune chiitiko chepo NEAT inosanganisira chero simba rinoshandiswa pamabasa ezuva nezuva, senge kufamba, fidgeting, uye kufamba kwakawanda. Zvimwe zvikamu zvekushandisa kwako kwesimba zvinosanganisira yako basal metabolic rate (BMR) uye iyo thermic mhedzisiro yechikafu (TEF) (,).

Nekuda kweshanduko dzinoitika apo paunorasikirwa nehuremu, unogona kunzwa kushomeka zvine simba pamusoro pekurovedza muviri, sarudza erevheta pane kutora masitepisi, uye famba zvishoma mune zvakawandisa.

Yakabatanidzwa, kudzikiswa kwenhamba yemacalorie aunopisa uye kuwedzera mukoriori kudya kunodzikisira mukana wekuenderera nekudzikisira uremu (,,).

Kunyangwe izvi zvichionekwa sedambudziko, inzira yekushanduka-shanduka iyo yakabatsira vanhu kurarama panguva yenzara kana nzara ().

Kudzorerwa mazuva

Paunenge uchiedza kudzikisa huremu, unogona kunge uri mukushomeka kwekoriori mazuva mazhinji, saka zvishoma nezvishoma kumanikidza ako leptin mazinga kudonha (,).

Nekuunza zuva rakadzokororwa vhiki rega rega kana zvakadaro, iwe unogona kuwedzera kwenguva pfupi maleptin ako mazinga kuburikidza nekuwedzera koriori yekudyiwa, izvo zvinogona kubatsira kuchengetedza muviri wako-kupisa-mafuta maitiro anoshanda zvakanyanya ().

Carbs ndiyo inotarisisa yemazuva akakwenenzverwa nekuda kwesimba ravo rekuwedzera huwandu hweleptin, zvichienzaniswa nemafuta kana mapuroteni. Naizvozvo, nekudya zvekudya zvine carb pazuva rako rakamisikidzwa, unogona kunge uchipa muviri wako mukana wakanakisa wekuyera mazinga ayo eptin ().

Mazuva anodzorerwa anogona kukwidziridza mahormone, senge leptin, ichideredza mhedzisiro yeanogadzirisa thermogenesis, maitiro ekupona akaratidzirwa kunonoka kuonda.

Zvinogona kubatsirwa

Mazuva akapihwa anogona kupa zvimwe zvakanaka.

Inogona kudzivirira uremu rwetafa

Chikonzero chikuru chemazuva akakwenenzverwa ndechekudzivirira uremu hwenzvimbo.

Kana vanhu vari kuyedza kudzikisa huremu, vanogona kuona mhedzisiro pakutanga, asi izvi zvinowanzo teverwa nenguva iyo pasina kurasikirwa kwekurema kunoitika. Izvi zvine chikamu nekuda kwenzira yekupona inonzi adaptive thermogenesis ().

Nekupa muviri wako kuwanda macalorie zvakanyanya muchimiro che carbs, ako leptin mazinga anowedzera kwenguva, izvo zvinogona kudzivirira adaptive thermogenesis kubva mukukanganisa uremu hwako ().

Nekudaro, kumwe kutsvagurudza kunodiwa kuti unzwisise zvirinani mhedzisiro yekunonoka kwenguva pfupi uye leptin mazinga ().

Unogona kudzikisa njodzi yako yekubheja

Yakawanda tsvagiridzo yakaona kuti kurambidzwa kwechikafu pakupedzisira kunotungamira mukunyanyisa kudya kana kubhidha, ndosaka mazuva ekubiridzira ave akakurumbira munharaunda yemafitness ().

Nekudaro, mazuva ekubiridzira akagadzirwa senzira yekuzvinyudza pane huwandu husina muganho hwechikafu, izvo zvinogona kutungamira kuhukama hwakakanganiswa nechikafu uye kudzora kufambira mberi kwako. Mukupesana, mazuva akakwenenzverwa akagadzirirwa kuwedzera zvinyoro uye zvine chinangwa kuwedzera macalorie, ayo anogona kudzikisira kubheta (,).

Kuunza zuva rakadzokororwa kunogona kubatsira kudzikisira kubheja nekubvumidza chikafu chinowanzoodzwa moyo pane akawanda marongero ezvekudya, kunyanya ane-carb-akapfuma. Uyezve, zvinogona kubatsira kugutsa zvishuwo uye kudzikisira kunzwa kwekushaiwa ().

Zvisinei, zuva rakadzokororwa rakabatanidzwa nechikafu chakanyanya kudzvinyirira hachizogadzirise izvi. Naizvozvo, sarudza nzira yekudya iyo inogamuchira dzakasiyana-siyana zvekudya zvaunofarira ().

Dai kuvandudza kuita kwemuviri

Mazuva akapihwa anogona kubatsira kuvandudza mashandiro emuviri.

Munguva dzenguva yekudzivirirwa kwekoriori, kugona kwemuviri wako kuchengetedza glycogen kune mashoma. Glycogen irefu-cheni makabhohaidhiretsi ayo anochengeterwa mumhasuru dzako uye chiropa uye anoshandiswa seinokurumidza sosi sosi panguva yekurovedza muviri (,,,).

Sezvo mazuva akakwenenzverwa achisimbisa kudya kwecarb, izvi zvinogona kubatsira kuzadza zvitoro zveglycogen, zvinogona kuvandudza mashandiro ako munzvimbo yekurovedza muviri, munzira yemumhanyi, kana kumunda.

Kunyangwe kumwe kutsvagurudza kuchidikanwa, mazuva akakwenenzverwa anogona kukubatsira iwe kukurira huremu hwekuperesa, kudzivirira kubheja, uye kugadzirisa mutambo wemitambo

Zvichida kudzikira

Kunyangwe paine mabhenefiti angangoitika, kumwe kuderera kwekuderera kunofanirwa kutarisirwa usati waunza zuva rakatsiga.

Kushaikwa kwekutsvaga

Kunyangwe dzidziso yemazuva akakwenenzverwa ichiita zvine musoro, hapana kutsvagurudza kwakawanda pamusoro wenyaya Zvakare, adaptive thermogenesis ichiri chinyorwa chakakwikwidzwa pakati pevaongorori, ichiwedzera kubvunza kusagadzikana kwekushanda kwemazuva ().

Uyezve, muviri wemunhu unoshamisa uye unokwanisa kuchinjika shanduko mukudya chinodyiwa. Metabolism yako haina shanduko inogara narini kubva kune rimwe zuva rekuve mune yakawandisa koriori kana kushomeka uye inowanzoenderana nemageneti nezera ().

Sezvo zvichitora mazuva mazhinji kusvika kumavhiki ekurambidzwa kwecalorine kuti leptin nhanho dzidzike uye inogadziridza thermogenesis kuti iitwe, zvinogona kutora zvinopfuura zuva rimwe chete kukwidza zvakakwana mazinga eptin anokwana kutsigira kuonda ()

Nyore kuenda pamusoro pengarava

Kunyangwe iwe ungave uine rakarongwa zvine hungwaru zuva rakadzokororwa, iwe unogona kunge uine nguva yakaoma yekudzora kutora kwako kana iwe watanga. Zvichienderana nekusimba kweyako koriori kurambidzwa mukati mevhiki, unogona kusangana nekuchiva kwakanyanya kunokunda zvinangwa zvako zvakanaka.

Naizvozvo, paunenge uchiedza kudzikisa huremu, zvingave zvakanaka kuzvimisikidza kwete inopfuura 500 koriori kushomeka pazuva kuburikidza neese akawedzera kurovedza muviri uye kudzikira kwakadzikira kwekoriori yekudya ().

Kunyangwe iyi nzira yakaenzana ichiita kuti huremu hutore nguva yakareba, ungangodaro usingawanzo kuidzosera munguva refu ().

Chikamu chemafungiro ezvekudya

Kunyangwe mazuva akakwenenzverwa achikurudzira zororo renguva pfupi kubva kudzora kwekoriori, ivo vachiri kusimbisa kudya senzira yekuderedza huremu.

Tichifunga nezvekudya kwakawanda kutadza kuburitsa huremu-hurefu hwekuremerwa, kutevedzera mararamiro ane hutano asingabvise mapoka ezvikafu zvese kana kukurudzira kudzikiswa kwakanyanya kwekoriori kungave kwakanyanya kugadzikana ().

Yakawanda nhungamiro inokurudzira nzira inochengetedza yekuderedza uremu yekubudirira kwenguva refu. Inosanganisira kushomeka kwekoriori kuburikidza nekuwedzera chiitiko chemuviri uye kudyiwa kwezvakakwana, zvishoma zvinogadzirwa chikafu (,).

Kubudikidza nenzira iyi, kurasikirwa uremu kunogona kuwanikwa pasina kudikanwa kwezuva rakadzokororwa.

Inogona kugadzira hukama hwakakanganiswa nechikafu

Chero chikafu chinouya nenjodzi yekukanganisa hukama hwako nechikafu.

Kunyangwe mazuva akakwenenzverwa achikurudzira chikafu chakazara-carb kwezuva rimwe chete, anowanzo kuve akabatanidzwa nezvikafu zvinoshatisa macarbbs kana mamwe mapoka ezvikafu, achigadzira iyo isina kunaka "yakanaka inopesana yakaipa" mafungiro ().

Zvakare, kungobvumidza zuva rimwe chete kusarambidzwa nekoriori svondo rega kana maviri kunogona kusimbisa pfungwa yekushushikana uye kutya kwakakomberedza chikafu nemakori. Izvi zvinogona pakupedzisira kutungamira mukusagadzikana kudya mifungo uye maitiro ().

Kana iwe uine nhoroondo yekusagadzikana kwekudya kana kusagadzikana kwekudya, zvingave zvakanaka kudzivirira mazuva akakwenenzverwa uye chikafu zvachose, kana kubvunza kune anokwanisa nyanzvi yehutano.

Kunyangwe mazuva akakwenenzverwa achizivikanwa, pane zvishoma kuongororwa pakushanda kwavo. Zvakare, ivo anowanzo kuve akabatanidzwa nezvakanyanya kudya izvo zvinogona kukurudzira husina hukama hukama nechikafu uye zvisina kukodzera kudya pfungwa uye maitiro.

Maitiro ekumisikidza zuva rakakwenenzverwa

Kana iwe uchifarira kuisa mazuva akachengeterwa mukudya kwako, zviri nani kushandisa nguva uchizvironga kuti uve nechokwadi chekuti hausi kuenda pamusoro. Uyezve, ungangoda kugadzirisa mitemo kuti isangane nemuviri wako zvaunoda.

Kazhinji kutaura, vanhu vazhinji mukushomeka kwekoriori vanofanirwa kufunga nezvekusimbisa zuva kamwe pavhiki mbiri, kunyangwe izvi zvichizoenderana nemuviri wako muzana muzana nezvinangwa. Vaya vane mashoma emuviri mafuta muzana vangangoda kuwedzera huwandu hwavo hwemazuva akakwenenzverwa (,).

Shandisa inotevera chati sereferenzi:

Ziva: Vakadzi vazhinji vanofanirwa kuve nechikamu chemafuta chakakwira pamusoro pe15% kutsigira kubereka uye hutano hwakazara.

Kunyangwe pasina marongero epamutemo, mazuva mazhinji akakwenenzverwa anofanirwa kuverengerwa kuwedzera macalorie ezuva nezuva ne20-30%. Semuenzaniso, kana iwe uchida zvakapetwa zviuru zviviri zvemakoriori pazuva kuti uchengetedze huremu hwako, iwe unofanirwa kuve nechinangwa chekuve ne400-600 mamwe macalorie pazuva.

Vavarira kudya akawanda ako akawedzera macalorie kubva kune carb-yakapfuma chikafu, senge zviyo zvizere, pasita, mupunga, mbatatisi, uye mabhanana, sezvo carbs yakaratidzwa kuwedzera leptin mazinga kupfuura mapuroteni kana mafuta (,).

Unogona kuenderera mberi nekudya mapuroteni nemafuta pakudya kumwe nekumwe. Nekudaro, isa pekutanga carbs kutanga, wozo protein, uye ganhurira mafuta

Kudya kwakawanda kwakakurudzirwa kukurudzira kudzikisira mafuta kune akakomberedza 20-40 gramu pazuva uye zvinokurudzira kudya zvakapoteredza 0.68-0.9 gramu eprotein paundi (1.5-2.0 gramu pa kg) yehuremu hwemuviri.

Kuti uone kuti uri kusangana nezvido zvemuviri wako, zvingave zvakanaka kutaura kune nyanzvi yehutano usati waita zuva rakadzokororwa muhutongi hwako hwekudya.

Pamazuva akakwenenzverwa, tarisa kuwedzera yako yakazara zuva nezuva macalorie ne20-30%, neakawanda ekuwedzera anouya kubva ku carbs.

Mharidzo menyu

Kana iwe uchinetseka kuti zuva rakadzokororwa raizotaridzika sei, heino muenzaniso. Ramba uchifunga kuti zvikamu zvechikafu chimwe nechimwe zvinosiyana zvichienderana nehuremu hwako nezvimwe zvinodiwa.

• Kudya kwemangwanani: 3-4 yakazara gorosi mapekeki ane maple manyuchi, walnuts, uye 1 scoop yewheyini protein poda (kana yakaenzana kushandira yemiti-based protein protein)
• Snack: 1 mukombe (225 gramu) yekottage cheese ne raspberries
• Kwekudya kwemasikati: turkey sangweji pachingwa chezviyo chakazara nematomatisi, lettuce, mayonnaise, uye mozzarella chizi
• Snack: zunza inogadzirwa nemombe yemombe kana yemiti-yakavakirwa mukaka, mabhanana, michero, hemp mhodzi, uye whey protein powder
• Kudya kwemanheru: 5-6 ounces (140-170 gramu) yehuku yehuku, 1-2 makapu (195-390 gramu) yemupunga wakasviba, 1-2 makapu (175-350 gramu) yemiriwo yakasungwa
• Dessert: 1/2 mukombe (130 gramu) yechokoreti pudding

Zvakare, tevedzera maitiro ekudya akafanana neayo echikafu chako chenguva dzose uye wobva wawedzera mamwe masevhisi e carbs pakudya kwega kwega.

Kudya pamazuva akakwenenzverwa kunofanirwa kusimbisa chikafu-chakapfuma chikafu chine mwero huwandu hweprotein uye mashoma mafuta.

Chinokosha

Mazuva anodzorerwa akagadzirirwa kupa zororo rechinguva kubva kudzorwa kwekoriori.

Iyo dzidziso kumashure kwemazuva akakwenenzverwa ndeyekuvandudza mahormone ako, anoti leptin, kudzivirira uremu hwemapaita hwakakonzerwa nemaitiro anozivikanwa seanoshandira thermogenesis. Vanogona zvakare kudzikisa njodzi yako yekubheja uye kugadzirisa zvemitambo mashandiro.

Nekudaro, kumwe kutsvagurudza kunodiwa kuti unzwisise zvirinani chinangwa uye basa remazuva akakwenenzverwa mukudzikira uremu. Zvakare, ivo vanogona kunge vasina kukodzera kune avo vane nhoroondo yekusagadzikana kudya.

Kana iwe uchinge wasvika pakurema uremu rwenze, ungangoda kufunga kusanganisa iyo yakadzoserwa zuva mune yako maitiro.