Kusala kudya kwazaka zaposachedwapa kwakhala kotchuka kwambiri. Izi ndizo zakudya zomwe nthawi ndi nthawi zimadyera komanso kudya. Komabe, palinso nthano zamtundu uliwonse zomwe zimagwirizana ndi mutu uwu.
Nkhaniyi imayambitsa nthano zisanu ndi ziwiri zokhudzana ndi njala, zakudya zopanda chakudya komanso nthawi zambiri zomwe zimadya.
1. Kudya chakudya cham'mawa kumabweretsa kulemetsa
"Chakudya cham'mawa ndi chakudya chofunika kwambiri .
" Pali nthano yakuti pali "wapadera" ponena za kadzutsa. Anthu amakhulupirira kuti kudya chakudya cham'mawa kumatsogolera ku njala yambiri, kukhumba chakudya ndi kulemera. Ngakhale kuti kafukufuku wambiri amapeza chiwerengero pakati pa kudya chakudya cham'mawa ndi kukhala olemera kwambiri / owonjezera, izi zikhoza kufotokozedwa ndikuti munthu wodzinyenga kudya chakudya cham'mawa nthawi zambiri samasamalira thanzi lake. Chochititsa chidwi, nkhaniyi posachedwapa yatsimikiziridwa mu kufufuza kosasinthika, komwe ndi sayansi ya golide ya sayansi. Phunziroli linafalitsidwa mu 2014, linayerekeza zotsatira za akuluakulu 283 omwe ali ndi kunenepa kwambiri komanso kunenepa kwambiri, akudumpha ndi kudya chakudya cham'mawa. Pambuyo pa masabata 16 a phunzirolo, panalibe kusiyana pakati pa magulu. Kafukufukuyu akuwonetsa kuti kudya chakudya cham'mawa sikofunikira kwambiri kulemera kwa thupi, ngakhale kuti pangakhale makhalidwe ena. Komabe, palinso kafukufuku wosonyeza kuti ana ndi achinyamata omwe amadya kadzutsa amasonyeza zotsatira zabwino kusukulu. Palinso maphunziro omwe amachititsa anthu kuchepa thupi pakapita nthawi, pomwe nthawi zambiri amagwiritsa ntchito kadzutsa. Uku ndiko kusiyana pakati pa anthu. Kwa anthu ena kadzutsa ndiwothandiza, koma kwa ena palibe. Sizofunikira ndipo palibe "zamatsenga" mmenemo. Kutsiliza: Kugwiritsa ntchito kadzutsa kungakhale kothandiza kwa anthu ambiri, koma sikoyenera. Maphunziro olamuliridwa samasonyeza kusiyana kulikonse pakati pa kudumpha ndi kudya chakudya cham'mawa kuti awonongeke.
2. Kugwiritsa ntchito mobwerezabwereza kwa zakudya kumachepetsa kuchepetsa thupi
"Idya kwambiri, m'magawo ang'onoang'ono, kuti mukhale ndi kagayidwe ka maselo .
" Anthu ambiri amakhulupirira kuti kudya mobwerezabwereza kumabweretsa kuwonjezeka kwamagetsi, komwe kumachititsa kuti thupi liwotche mopitirira mafuta ambiri. Thupi limagwiritsira ntchito mphamvu inayake kuti imere komanso kumanga zakudya kuchokera ku chakudya. Izi zimatchedwa kutentha kwa chakudya (TEP) ndipo ndizofanana ndi 20-30% ya mavitamini, 5-10% ya chakudya komanso 0-3% mafuta (4). Kawirikawiri, zotsatira zowonjezera chakudya ndi kwinakwake pafupi 10 peresenti ya kudya kwa kalori. Komabe, chiwerengero cha ndalama zomwe zimadya pano ndi zofunika kwambiri kusiyana ndi kuchuluka kwa zakudya zomwe zimadya. Kugwiritsa ntchito mbale 6 za makilogalamu 500 zimakhala ndi zotsatira zofanana ndi kudya zakudya zitatu za makilogalamu 1000. Popeza kuti ambiri amatha kutentha ndi 10%, m'magulu onsewa ndi makilogalamu 300. Izi zimatsimikiziridwa ndi kafukufuku wambiri wokhudzana ndi zakudya m'thupi zomwe zikuwonetsa kuti kuchepa kapena kuchuluka kwa nthawi ya chakudya chokhudzana sikusokoneza chiŵerengero cha ma calories. Kutsilizitsa: Kuchuluka kwa zopsereza zowonongeka sikugwirizana ndi kuchuluka kwa kudya kwa chakudya. Chofunika kwambiri ndi kugwiritsidwa ntchito kwa makompyuta ndi kusokonekera kwa zisankho.
3. Kudya mobwerezabwereza kumathandiza kuchepetsa njala
Anthu ena amakhulupirira kuti kuyamwa kumathandiza kupeŵa zilakolako za chakudya ndi njala yambiri. N'zochititsa chidwi kuti panthawi ya maphunziro angapo nkhaniyi inalingaliridwa, ndipo deta yolandirayo ndi yosawerengeka. Ngakhale kuti kafukufuku wina amasonyeza kuti chakudya chochulukira nthawi zambiri chimachepetsa njala, maphunziro ena samasonyeza zotsatira, komabe ena amasonyeza njala yowonjezera. Mu kafukufuku wina poyerekeza zakudya zitatu zapamwamba-puloteni ndi zakudya zisanu ndi ziwiri zapamwamba, zinapezeka kuti zakudya zitatu zowonjezera zachepetsa kuchepa kwa njala. Komano, zimadalira zikhalidwe za munthu aliyense. Ngati zakudya zopanda phokoso zimakuthandizani pang'ono kuti mukhale ndi chilakolako cha chakudya ndikupatsanso mpata woti muthe kuwonjezera, ndiye kuti ichi ndi lingaliro labwino. Komabe, palibe umboni wakuti kudya mobwerezabwereza kapena kudya mobwerezabwereza kumachepetsa njala kwa aliyense. Kwa aliyense wake. Kutsiliza: Palibe umboni wosatsutsika wakuti kudya kawirikawiri kawiri kawiri kawiri kawiri kumachepetsa njala kapena caloric. Kafukufuku wina amasonyezanso kuti kugwiritsidwa ntchito mobwerezabwereza m'magawo ang'onoang'ono kumaonjezera kumverera kwa njala.
4. Kugwiritsa ntchito chakudya mochepa kumathandiza kuchepetsa kulemera.
Chakudya chobwerezabwereza sichifulumizitsa mthupi. Amawonekeranso kuchepetsa kumverera kwa njala. Ngati kudya kawirikawiri sikusokoneza mphamvu ya mphamvu, ndiye kuti sikuyenera kukhala ndi zotsatira zowononga kulemera. Ndipotu izi zimatsimikiziridwa ndi sayansi. Maphunziro ambiri pa nkhaniyi akuwonetsa kuti kuchuluka kwa kudya kwa chakudya sikukhudza kulemera kwa thupi. Mwachitsanzo, kafukufuku wa amuna ndi akazi oposa 16 sanawonetsere kusiyana kwa kulemera kwa thupi, kutayika kwa mafuta, kapena chilakolako poyerekeza chakudya cha 3 ndi 6 pa tsiku. Komabe, ngati mumvetsetsa kuti kudya mobwerezabwereza kumakuthandizani kuti mudye chakudya chambiri chochepa komanso chakudya chochepa, ndiye kuti ndibwino kwa inu. Payekha, ndikuganiza kuti ndizovuta kwambiri kudya nthawi zambiri, ndipo zimakhala zovuta kutsatira ndondomeko yathanzi. Koma kwa anthu ena iwo akhoza kugwira ntchito. Kutsiliza: Palibe umboni wakuti kusinthasintha kwafupipafupi kwa kudya kwa zakudya kudzakuthandizani kutaya kulemera. Kafukufuku ambiri amasonyeza kuti palibe kusiyana.
5. Ubongo umafunika kusungira shuga nthawi zonse
Anthu ena amakhulupirira kuti ngati simudya mavitamini maola ochepa, ubongo umasiya kugwira ntchito. Chiweruzo chimenechi chimachokera ku chikhulupiliro chakuti ubongo monga mafuta ukhoza kugwiritsira ntchito shuga (shuga wa magazi). Komabe, zomwe nthawi zambiri zimakhala kunja kwa zokambirana ndizoti thupi lingathe kupanga tizilombo tofunikira ndi njira yotchedwa gluconeogenesis. Nthaŵi zambiri, sizingatheke, chifukwa thupi limaphatikiza glycogen (shuga) m'chiwindi, ndipo akhoza kugwiritsira ntchito kupatsa ubongo mphamvu kwa maora. Ngakhale panthawi ya njala yanthaŵi yaitali, kuperewera kwa zakudya m'thupi kapena chakudya chochepa kwambiri, thupi lingathe kupanga matupi a ketone kuchokera ku mafuta odya. Thupi la Ketone lingapereke mphamvu kwa ubongo wina, makamaka kuchepetsa kufunikira kwa shuga. Choncho, nthawi ya kusala kwa nthawi yaitali, ubongo ukhoza kukhala wokhazikika mothandizidwa ndi matupi a ketone ndi shuga, omwe amapezeka kuchokera ku mapuloteni ndi mafuta. Ndiponso, kuchokera ku kusintha kwa zinthu, sikungamveke kuti sitingathe kupulumuka popanda chitsime chokhazikika cha chakudya. Ngati izi zinali zoona, ndiye kuti anthu akhala atakhalapo nthawi yaitali. Komabe, anthu ena amafotokoza kuti amachepetsa kuchepa kwa shuga pamene samadya kwa kanthawi. Ngati izi zikugwiranso ntchito kwa inu, ndiye kuti muyenera kudya nthawi zambiri kapena osakambirana ndi dokotala musanasinthe zakudya. Kutsiliza: Thupi limatha kutulutsa shuga kuti likhale ndi mphamvu mphamvu, ngakhale nthawi yayitali kapena kusala kudya. Mbali imodzi ya ubongo ingagwiritsenso ntchito matupi a ketone a mphamvu.
6. Kudya mobwerezabwereza ndi kumenyedwa kwabwino ndibwino kwa thanzi lanu
Si zachilendo kuti thupi likhale nthawi yodyera. Pogwiritsa ntchito chisinthiko, anthu ankayenera nthawi zina kukhala ndi kusowa chakudya. Pali umboni wakuti kusala kwa nthawi yochepa kumayambitsa njira yothandizira ma cell, yotchedwa autophagy, kuti imagwiritsa ntchito mapuloteni achikulire ndi osathandiza kupanga mphamvu. Autophagy ikhoza kuteteza kuteteza ukalamba ndi matenda monga Alzheimer's, ndipo zingachepetse chiopsezo cha khansa. Chowonadi nchakuti kusala nthawi ndi nthawi kuli ndi phindu lotha kukhala ndi thanzi labwino. Palinso maphunziro ena omwe amasonyeza kuti kudya ndi kudya mobwerezabwereza kungakhudze thanzi ndikuwonjezera chiopsezo cha matendawa. Mwachitsanzo, kafukufuku wina wasonyeza kuti, kuphatikizapo kudya zakudya zambiri, chakudya chokhala ndi zakudya zambiri kawirikawiri chingathe kuchulukitsa kuchuluka kwa mafuta m'chiwindi, kusonyeza kuti kumwa mowa wambiri kumawonjezera chiopsezo cha matenda a chiwindi. Palinso kafukufuku wosonyeza kuti anthu omwe amadya nthawi zambiri amakhala ndi chiopsezo chachikulu chokhala ndi khansa yofiira. Kutsirizitsa: Ndi nthano yomwe kudya mowa kwambiri kumakhudza thanzi labwino. Kafukufuku wina amasonyeza kuti kupweteka kwa zakudya kumakhala kovulaza, pamene ena amasonyeza kuti njala ya nthawi zonse ili ndi phindu lalikulu la thanzi.
7. Kusala kudya kumaika thupi lanu mu "vuto la kusowa kwa zakudya m'thupi"
Chimodzi mwa zifukwa zomwe anthu ambiri amatsutsana pochita kusala kudya kapena kupatula nthawi ndikuti akhoza kuika thupi lanu mu "vuto la kusowa kwa zakudya m'thupi". Malingana ndi mawuwa, kukana chakudya kumapangitsa thupi lanu kuganiza kuti ndilota njala, motero limachepetsa mphamvu ya metabolism ndikuletsa kutentha kwa mafuta. Ndizowona kuti kutaya kwa nthawi yayitali kungachepetse kuchuluka kwa zopatsa mphamvu. Uwu ndiwo "boma la kusowa kwa zakudya m'thupi" (mawu apadera - adaptive thermogenesis). Izi ndizo zenizeni zenizeni, ndipo zikhoza kufika mpaka pano kuti tsiku likutenthedwa ndi mazana angapo ochepa malori. Komabe, izi zimachitika mukamalemera ndipo ziribe kanthu kuti mumagwiritsa ntchito bwanji. Palibe umboni wakuti izi zikhoza kuchitika ndi kusala kwa njinga kusiyana ndi njira zina zowonongeka. Ndipotu, detayi imasonyeza kuti kusala kwafupipafupi kumawonjezera kuchuluka kwa mankhwala. Izi zimachitika chifukwa cha norepinephrine (norepinephrine) mofulumira kwambiri, akuwuza maselo a mafuta kuti awononge mafuta omwe amachititsa mafuta komanso kuchepetsa thupi. Kafukufuku amasonyeza kuti kusala kwa maola 48 kumatha kuchepetsa mphamvu ya kagayidwe ka maselo pafupifupi 3.6-14%. Komabe, ngati simukudya kwa nthawi yayitali, zotsatira zake zingasinthidwe ndipo kagayidwe kamene kamakhala kochepa poyerekeza ndi maziko. Kafukufuku wina anasonyeza kuti kusala tsiku ndi tsiku kwa masiku 22 sikungapangitse kuchepa kwa chiwerengero cha mankhwala, komabe gulu linatayika 4 peresenti ya minofu ya mafuta, yomwe imakhala yosangalatsa kwa nthawi yayitali ngati masabata atatu. Kutsiliza: Ndi kulakwitsa kuti njala yanthawi yayitali imapangitsa thupi kukhala ndi "vuto la kusowa kwa zakudya m'thupi". Chowonadi ndi chakuti mphamvu ya metabolism imakula makamaka pakusala kudya kwa maola 48. Malingana ndi kafukufuku waposachedwapa, zikuonekeratu kuti kusala kudya kwa nthawi, monga kupuma kwa maola 16 pakati pa chakudya chamadzulo ndi kadzutsa, kungapereke ubwino wodalirika wokhala ndi thanzi labwino komanso thanzi. Kwa ambiri, komabe, lingaliro lokhalitsa chakudya kwa kanthawi ndi loopsa. Kuopa uku kumachokera mu ubale wathu wathanzi ndi njala. Kumva njala ndi chizindikiro chabwino cha thupi kuti kusintha kwina ndi kusintha kwa magwero a mphamvu kwa zamoyo zikuchitika. Njala sayenera kuchititsa mantha, kupweteketsa mtima kapena kutsogolera ku wopenga. Tikukhala m'dziko limene chakudya chilipo nthawi zonse ndipo sitiyenera kuika miyoyo yathu pangozi kuti tigwire chakudya chamadzulo. Ngati mukumva kuti chibwenzi chanu chokhudzidwa ndi njala chimapangitsa kuti mutenge kudya, kupuma, ngati oposa maola atatu adutsa chakudya chanu chomaliza, kapena nthawi zonse mukuwopa kuti mukhale ndi njala, ndiye kuti vutoli liyenera kuthetsedwa musanayese kulemera . Simukuopa kugona madzulo. Ndiponso, njala yeniyeni ndi uthenga wochokera ku thupi lomwe lingathe kuchitidwa mwakachetechete. Pulogalamu ya "Rainbow pa mbale" ikuthandizani kuti mukhale ochezeka komanso osagwirizana ndi njala. Mukhoza kulemba pulogalamu yaulere mu nthawi yaying'ono kudzera muzithunzithunzi izi.