Qondisisa ukubaluleka kwekuseni kwasekuseni okusheshayo kwesisindo
Uke wezwa ukuthi ukudla kwasekuseni kungakhuphula umzimba? Ulungele ukulayisha ukudla kokudla kwasekuseni okusiza ukuthi ushise amakholori amaningi? Kungase kubonakale kunengqondo ukuthi ukudla ukudla kuqala okokuqala kuthola ukuthi umzimba wakho uvuselelwe. Kodwa abacwaningi abahlola ukubaluleka kokudla kwasekuseni kokulahlekelwa isisindo akuvumelani.
Uma uzama ukunciphisa isisindo, qiniseka ukuthi uthole amaqiniso akho ngqo ngekusasa ukuze uthole imiphumela yokulahlekelwa isisindo okufanele uyenze.
Ukubaluleka kokudla kwasekuseni ukulahlekelwa kwesisindo
Ingabe udinga ukudla kwasekuseni ukuze ukhulise umzimba futhi ulahlekelwe isisindo? Akunjalo ngempela, kusho abacwaningi. Uma kuziwa ekutadisheni ukudla kwasekuseni kanye nemetabolism, isayensi ayifaneleki. Eqinisweni, akekho ucwaningo olubonisa ukuthi ukudla kwasekuseni kungakhuphula umzimba.
Lapho amalungu e-American Society for Nutrition ahlangana ukuze akhulume ukubaluleka kwasekuseni, babheka izifundo mayelana nemvamisa yokudla kanye nokulahlekelwa isisindo. Isiphetho sabo? Njengoba ukudla okulukhuni kunzima ukutadisha, ucwaningo alukwazanga ukufakazela ukuthi ukudla isidlo sasekuseni - noma noma yisiphi isidlo esithile - kungasondeza umzimba. Eqinisweni, abatholanga idatha yokusikisela ukuthi ukuthi sidla kaningi kangakanani kunomphumela wokuthi zingaki ukhalori ozozishisa nsuku zonke .
Isitatimende esakhishwa yi-International Society for Sports Nutrition sigcizelela leso siphetho. Leli qembu lathi "Ukwandisa imvamisa yokudla akubonakali ngokuphawulekayo ukuthuthukisa i-thermogenesis yokudla, ukusetshenziswa kwamandla okuphelele noma ukuphumula isilinganiso samandla kagesi." Ngokweqiniso, lokhu kusho ukuthi ukudla okuvamile akunamthelela ngqo kwinani lamakhalori bashise lonke usuku.
Yiziphi izidakamizwa ezisho ngokudla isidlo sasekuseni ukuze kukhuthazwe amandla aseMetabolism
Ungase ulingeke ukuxosha isayensi ngoba kubonakala kunengqondo ukuthi ukudla isidlo sasekuseni kungakhuphula umzimba. Futhi kwasekuseni okunempilo kukuhle kuwe, akunjalo? Kodwa ngisho nezokudla ezibhalisiwe zicacile ukuthi yini ukudla kwasekuseni okungenakukwazi ukukwenza uma ungathanda ukulahlekelwa isisindo .
Umqeqeshi wokudla kanye nesifo sikashukela uJill Weisenberger, MS, RD, CDE, uchaza ukuthi abantu abaningi abaqondi kahle izinzuzo zokudla kwasekuseni .
"Ukudla kwasekuseni akuthinti izinga lokunciphisa ngendlela abantu abathanda ukusho ngayo. Kukhona izifundo zokusekela kwasekuseni ukudla kokulawula isisindo, kodwa hhayi ukukhulisa ikhalori. "
Umbono wakhe usekelwa isitatimende sesikhundla se-Academy of Nutrition and Dietetics esivunywe yi-American College of Sports Medicine. Esitatimendeni sabo mayelana nokudla kwasekuseni, baqinisekisa ukuthi, ngenkathi bedla ukudla kwasekuseni kuhlotshaniswa nesisindo somzimba esincane, abukho ubufakazi obucacile bokuthi ukudla ukudla kwasekuseni kungakhuphula umzimba.
Kufanele Ngidle Isidlofu Sokudla Kokuphumula?
Uma ungumuntu odilika, futhi udidekile mayelana nendlela yokuthuthukisa umzimba wakho wokunciphisa umzimba, ungakhathazeki. Isayensi ngesidlo sasekuseni akusho ukuthi kufanele usuke isidlo sakusasa sakho ekuseni. Kungenxa yokuthi ukudla isidlo sasekuseni kungase kungabi ngcono imetabolism yakho akusho ukuthi kufanele usuke udle ukudla ngokuphelele. Ngokuqinisekile kunezinzuzo zokudla kwasekuseni okunempilo, nokudla okuvamile ngosuku lonke.
Kodwa kubalulekile ukuqonda ukubaluleka kwasekuseni uma ufuna ukulahlekelwa isisindo.
Ukudla kwasekuseni akuyona into ebaluleke kakhulu noma engaphansi kwesidlo. Okubalulekile ukuthenga kwakho kwekhalori lakho lonke usuku . Yidla ukudla okunempilo okuphansi kwamakhalori ukukusiza ukuvimbela indlala nokugwema ukudla okudliwayo. Bese sebenzisa ukuzivocavoca kanye nokuphila okusebenzayo ukuze ukhulise umzimba futhi ulahlekelwe isisindo esihle.
Imithombo:
UDavid J. Clayton, uDavid J. Stensel, Lewis J. James "Umphumela wokudla kwasekuseni ukungenwa kwesifiso sokudla, umzimba, i-acylated ghrelin ne-GLP-17-36 ngesikhathi sokuphumula nokuzivocavoca Journal of Nutrition July 11, 2015.
UMcCrory MA, uCampbell WW. "Imiphumela yokudla imvamisa, ukudlala, nokudla kwasekuseni ukweqa umthethonqubo wezamandla: Ukubukwa komhlangano." Journal of Nutrition, January 14, 2011.
I-American Dietetic Association. "Isikhundla se-American Dietetic Association: Weight Management." February 2009.
Paul M La Bounty, uBill I Campbell, et al. "Isikhundla seNhlangano Yomhlaba Wonke Wezemidlalo Ukudla okunomsoco: imvamisa yokudla." I-Journal ye-International Society of Sports Nutrition March 16, 2011.
Jill Weisenberger. Ingxoxo yomuntu nge-imeyili. Novemba 5, 2012.