Funda ukuthi udle nini ama-carbs, amafutha, namaprotheni ukuze ushintshe umzimba wakho
Ukuhlukanisa ngokweqile, okubizwa nangokuthi isikhathi sokondla noma ukudla kwesikhathi, ukuhlela ngokucophelela kokudla okuyi- macronutrient ukukhulisa ukulahlekelwa kwesisindo, ukulahlekelwa amafutha, noma imiphumela yokuvuselela umzimba. Uma ungumdlali osebenzisa leli qhinga lokudla, uhlela ncamashi isikhathi sokudla i-carbs, amaprotheni, namafutha ukuze usebenzise ngokugcwele izinzuzo eziyingqayizivele zokudla okunomsoco wohlobo ngalunye lokudla.
I-Dieters ingasebenzisa amasu okudla isikhathi sokubasiza ukuba banamathele ohlelweni lwabo lokudla, futhi. Kodwa akubona bonke ochwepheshe abavumelana ngokubaluleka kwesimiso sokudla kwesisindo noma ukuzuza kwesisindo, futhi ucwaningo lunikeze imiphumela ehlanganisiwe.
Isikhathi sokudla nokuzivocavoca
Uma u-gym-goer ejwayelekile, amathuba omuhle ukuthi ubonile abafana ekamelweni lesisindo ukuthatha amaprotheni agubha phakathi nemizuzu yokuqeda iseshini yabo. Izikhathi eziningi ukuthungatha kubandakanya izithako zokuhlukanisa izakhi (ngokuvamile ama-herbal compounds) noma ezinye izithako zokuthuthukisa ukuhlukanisa phakathi kwamakhemikhali.
Igama elithi "ukwahlukanisa" lisetshenziselwa ukuchaza lo mkhuba wokwenza isikhathi sokudla ngoba ngokuhlela ukudla kwakho kwamaprotheni kanye ne-carbs ungase ukwazi ukuthonya lapho izakhi ezisetshenziselwa khona noma "ukwahlukaniswa" emzimbeni.
Abantu abenza isikhathi sokudla bakholelwa ukuthi ukudla izakhi ezithile ngezikhathi ezithile kusiza ukugqugquzela ukulawulwa kwe-insulin yokulahlekelwa kwamafutha kanye nokwakhiwa kwemisipha.
Isibonelo, ungadla i-carbohydrate nesidlo esinamaprotheni ocebile noma ukudla okusheshayo ngaphambi kokuzivocavoca noma ngokushesha emva kokuzivocavoca ukwandisa ukukhiqizwa kwe-insulin. Imfundiso yukuthi ngokuphakamisa amazinga e-insulin ukwandisa ukwenziwa kwe-glucose emisipha ukwakha noma ukulondoloza izicubu ze-muscle ngokuphumelelayo futhi ushise amanoni agcinwe amandla.
Olunye ucwaningo luye lwasikisela ukuthi isikhathi sokudla kwakho kwe-macronutrients singanikeza lezi zinzuzo. Kodwa kukhona futhi ucwaningo olungatholanga izinzuzo zokudla isikhathi.
Okunye ukubuyekezwa okukhulu kokucwaninga kutholakale ukuthi nakuba kunobunye ubufakazi bokusekela isikhathi sokudla kwamaprotheni, kunobunye ubufakazi obuncane bokusekela isikhathi sokudla kwakho kwe-carbohydrates. Abacwaningi baphetha ngokuthi "amaprotheni aphakeme kakhulu atholakala ku-0.4-0.5 g / kg womzimba omzimba owohloka kokubili ngaphambi kokuqala nokuzivocavoca ngumqondisi jikelele olula futhi ophephile." Kodwa zanezela ukuthi uma ukhetha ukudla i-carbs akubaluleki kangako kunokumane uhlangane nezinhloso zakho zokubamba i-carb nsuku zonke.
Isikhathi sokudla ngokulingana nokulinganisa okulinganayo
Ukuqapha ngokucophelela ukuthi nini nalokho okudlayo kungathatha umsebenzi omningi. Kwabaningi bethu, ukudla ukudla okunomsoco kunzima. Ngakho-ke kudingekile yini ukuba usebenzise isikhathi sokudla, futhi? Impendulo engcono kunazo zonke ingase ixhomeke emigomweni yakho. Ochwepheshe abaningi bathi ukulingana okunempilo kwezakhamzimba kubaluleke kakhulu kunezinto ezithile (futhi ngezinye izikhathi eziyingozi) imikhuba yokudla isikhathi.
I-Leisan Echols, i-MS, i-RDN, i-CSSD, i-CSCS, ithi ukudla nokuzivocavoca kunenjongo futhi ukuthi izinga lakho lokuzivocavoca kwamanje kufanele libheke. Ama-Echols yi-physiologist yokuzivocavoca futhi obhalisiwe odla ukudla okunomsoco osiza izivakashi e-The BodyHoliday eSt.
U-Lucia ufinyelela imigomo yokuzivocavoca nokudla.
"Njengomchwepheshe we-board certified in dietetics yezemidlalo, iningi lamaklayenti ami livela kuma-exercising avid to abadlali be-elite. Ukufezeka kokubunjwa komzimba, ukuguqula isisindo (ukulahlekelwa noma ukuzuza), kanye / noma ukuthuthukisa ukusebenza kuyimigomo ejwayelekile. kumaklayenti ami, nginomuzwa wokuthi isikhathi sokudla kanye nezindleko zomzimba nsuku zonke kubaluleke kakhulu. Ngabantu abangasebenzi, ngikholelwa ukuthi ukudla okungukuthi nsuku zonke kubaluleke ngaphezu kokudla kwesikhathi. "
Ukuzivocavoca kwe-Avid, abagijimi bezemidlalo, kanye nabasebenzi bomzimba bangase bazuze ezinzuzweni ezingahle zinikezwe isikhathi esithile sokudla okunezakhi.
Kodwa laba ngabantu abakhetha ukutshala isikhathi esiningi nemizamo emizamweni yabo yezemidlalo.
Nokho, iningi lethu, ukuhlelwa kokudla komsoco ngamunye kuwumsebenzi ngaphezu kwalokho esikudingayo ukufaka ezidlweni zethu. Ukuthola ibhalansi elungile yezakhi ngesikhathi sokudla kunele inselele. Kodwa-ke, kungenzeka sikwazi ukuzuza ngesikhathi sokudla okuhleliwe, kodwa uma ukulahlekelwa isisindo noma ukuphathwa kwesisindo esinempilo kuwumgomo.
Ukudla Isikhathi Sokulahlekelwa Isisindo Nokuphathwa Kwesisindo
Uma uzama ukunciphisa isisindo futhi ulandela ukudla okulawulwa ngekhalori, isikhathi sokudla ukudla kwakho kunganikeza izinzuzo. Empeleni, ucwaningo luye lwasikisela ukuthi ukuhlela ukudla kwakho ukudla ukuze udle okuningi ekuseni kunganikeza ukuthuthukiswa okuncane.
Ucwaningo olulodwa lwamaphesenti angama-93 anesisindo sokudla ngokweqile kanye nabanamafutha anesifo somzimba atholakala ukuthi ukudlala amakholori okuphambili ngokudla kwasekuseni okukhudlwana futhi ukudla okungenani okuncane kunomsebenzi ophumelelayo wokulahlekelwa isisindo kunokwedlula emuva ama-calories noma ukudla isidlo sasekuseni ne-dinner enkulu. Abesifazane ababambe iqhaza kulolu cwaningo badla amakholori angu-1400 ngosuku futhi balondolozwa impilo yokuhlala isikhathi eside ucwaningo. Ababhali bokufunda baphetha ngokuthi "ukudla kwasekuseni eliphezulu kwekhalori nokudla okunciphile ekudleni kunenzuzo futhi kungase kube yindlela ewusizo yokuphathwa kokukhuluphala nesifo se-metabolic syndrome."
Ama-Echols aphinde abone izinzuzo namakhasimende akhe okulahlekelwa isisindo asebenzisa isikhathi sokudla. Uthi uma edala isidlo esithile nesimiso sokudla okukhethwa amaklayenti akhe inikeza isiqondiso abayidingayo ukuze baphumelele. "Ukuba nesakhiwo sokudla kwenza ukudla kungakhathazeki kakhulu. Akukona nje kuphela (amaklayenti) azi ukuthi kufanele adle nini, futhi azi ukuthi zingakanani ukudla nokuthi yiziphi izinhlobo zokudla okufanele zidle ukuze uthole ukulinganisela okulungile kwamaprotheni, amafutha, nama-carbohydrate. "
Ama-Echols anezela ukuthi ayikho isimiso sesikhathi sokudla esiphelele nokuthi isimiso sakho sokudla esiphelele singase sihlukile. "Kuncike ekutheni yizici eziningi futhi ezengeziwe," esho. Izinto ezingangena kuzo zibandakanya izinga lakho lomsebenzi, uhlobo lokuzivocavoca ozibandakanya kulo, ubude bomsebenzi wakho womzimba, ngisho nezakhi zofuzo.
Izwi elivela
Isikhathi esithile sokudla komzimba ngumkhuba ongase unikeze izinzuzo zokulahlekelwa isisindo kanye nokusebenza kwezemidlalo, kubalulekile ukukhumbula ukuthi izinzuzo cishe zingase zincane.
Uma umgomo wakho ukulahlekelwa isisindo, ukudla ukudla okuthile ngezikhathi ezithile ngeke kuhlawulele ukudla okungekho emkhakheni noma okuphakeme kakhulu kwamakholori. Uma umgomo wakho uphuthukisiwe ukusebenza kwezemidlalo, ukuhlukaniselana kwezondlo akukwazi ukuthatha indawo yohlelo lokuqeqesha olungaguquguquki, oluhlelwe kahle. Ngamafuphi, isikhathi sokudla sikusiza ukuba wenze kahle ukudla okunomsoco, kodwa akusho ukuthatha indawo yokudla okulinganiselayo ukuze usebenzise umzimba noma ukulahlekelwa isisindo.
> Imithombo:
Aragon, Alan, noBrad Schoenfeld. "Isikhathi sokwemvelo esibukeziwe: ingabe kukhona ifasitela le-anabolic lokuzisebenzisa ngemuva? . "Ukudla okusebenzayo (2013): 65-89.
> I-Garaulet, M et al. "Isikhathi Sokudla Ukunciphisa Ukubikezela Ukuphumelela Kokulahlekelwa Isisindo. "I-International Journal of Obesity 37.4 (2013): 624-624.
> Jakubowicz, Daniela et al. "Ukuphazamiseka Okuphezulu Kwe-Caloric Ngesikhatsi Sokudla kwasekuseni Vs. Isidlo Sokuthinteka Kokuhluka Kwesisindo Ukunciphisa Ukuqhathaniswa Kwabesifazane nabesifazane Abakhulu. "Ukukhuluphala ngokweqile 21.12 (2013): 2504-2512.
> UJohnston, uJonathan D. "Izimpendulo Zemvelo Ekudleni Ukudla Kulo lonke Usuku. "Ukuhlolwa Kokufundwa Kwempilo 27.01 (2014): 107-118.
> Schusdziarra, Volker et al. "Impact of Breakfast on Intuthuko Yansuku zonke Yamandla - Ukuhlaziywa Kokuhlukana Nezihlobo Zokudla Zasekuseni Zokudla. "Umgudu wokudla okunempilo 10.1 (2011)