Dzidza nguva yekudya carbs, mafuta, uye mapuroteni kuti uchinje muviri wako
Kuparadzanisa kunokonzera, kunonziwo nguva yekudya kwemutambo kana nguva yekudya, ndiyo kurongedza kwakanyatsogadzirwa kwema macronutrient kuwedzera kukura kwemazivi, kurasikirwa kwemafuta, kana kuumba muviri. Kana iwe uri mutambi uyo anoshandisa chirongwa ichi chekudya, unoronga nguva chaiyo yekudya carbs, mapuroteni, uye mafuta kuitira kuti iwe unyatsoshandisa zvakanakisisa zvinodikanwa zvekudya zvemarudzi ose ezvokudya.
Dieters angashandisa nzira dzekudya nguva yekuvabatsira kuti varambe vachiita chirongwa chekudya, zvakare. Asi havasi nyanzvi dzose dzinobvumirana pamusoro pehuwandu hwehutano hwemazuva ekurasikirwa kwemazivi kana kuwedzera, uye tsvakurudzo yakapa mitsva yakavhenganiswa.
Nutrient Timing uye Kudzidzira
Kana iwe uri gym-goer nguva dzose, mikana yakanaka kuti wakaona varume vari muimba yekutakura kubata puroteni kuzunungusa mukati memaminitsi ekupedzisa chikamu. Nenguva dzakawanda kudengenyeka kunosanganisira chikafu chekuparadzanisa zvinowedzera (zvinowanzoitwa mushonga wemishonga) kana zvimwe zvinoshandiswa kuwedzera macronutrient kugoverana.
Izwi rokuti "kuparadzanisa" rinoshandiswa kurondedzera chiitiko ichi chekudya kwekudya nokuti nekugadzirisa kudya kwako kweproteiniti uye carbs iwe unogona kukonzera apo michina inoshandiswa kana "kugoverwa" mumuviri.
Vanhu vanoita chirongwa chekudya nguva yakawanda vanotenda kuti kudya zvinokonzera zvakakwana panguva dzakasiyana kunobatsira kukurudzira insulin mutemo wekurasikirwa kwemafuta uye kuvaka musisi.
Semuenzaniso, unogona kudya carbohydrate uye purotini-pfuma yekudya kana kuvhara pamberi pekudzidzira muviri kana pakarepo mushure mekurovedza muviri kuti uwedzere insulini yekugadzira. Dzidziso iyi ndeyokuti nekusimudzira insulin maitiro iwe unoita kuti glucose inowanikwa mumisungo yekuvaka kana kuchengetedza mishonga yemisumbu zvakanyanya uye inopisa mafuta akachengeterwa simba.
Imwe tsvakurudzo yakaratidza kuti nguva yako yekudya ye macronutrients inogona kupa izvi zvikomborero. Asi pane zvakare kutsvakurudza kwakawanikwa pasina zvakakosha zvokudya nguva.
Chimwe chikuru chekuongorora kweongororo yakawanikwa kuti kunyange zvazvo kune uchapupu hunotsigira nguva yeprotini yekudya, pane humwe uchapupu hushoma hupi hunotsigira nguva yako yakagadzirwa nehydrohydrate. Vatsvakurudzi vakapedzisa kuti "puroteni yakakosha yakaiswa pa 0.4-0.5 g / kg yehutano hutachiona pamashure maviri uye mushure mekurovedza muviri ndiyo inoratidzika, yakakundikana-yakachengeteka gwaro rinotungamirira." Asi vakawedzera kuti kana ukasarudza kudya carbs hausi kukosha pane kungosangana nemagariro ako ezuva nezuva.
Nutrient Timing vs. Nutrient Balance
Kunyatsocherechedza nguva uye izvo zvaunodya zvinogona kutora basa rakawanda. Kune vazhinji vedu, kungodya kudya kwakakwana kune zvakaoma. Saka zvakanyatsonaka here kuti uite chikafu nguva, zvakare? Mhinduro yakanakisisa kwauri inogona kuvimba nezvinangwa zvako. Nyanzvi dzakawanda dzinoti kuwana kuwanika kwakakwana kwezvibereko kunokosha kudarika zvakananga (uye dzimwe nguva zvinotyisa) maitiro ekudya nguva.
Leisan Echols, MS, RDN, CSSD, CSCS, inotaura kuti kudya uye kuita zvekurovedza zvinangwa uye kuti ikozvino mafungiro emamiriro ekunze anofanirwa kunge ane hanya. Echols is physiologist yezvedzidzo uye anoverengera dietitian nutritionist anobatsira vaenzi paThe BodyHoliday muSt.
Lucia anosvika pakunamata uye zvinangwa zvekudya.
"Sezvo ari mubazi-akazivikanwa mune zvemitambo dietetics, ruzhinji rwevatengi vangu runotangira kubva kune vanoita zvekudzidzira kusvika kune vamwe vatambi vechikwata. Kuwana muviri hwakakwana, kuchinja uremu (kurasikirwa kana kuwana), uye / kana kuvandudza kushanda zvinowanzova nezvinangwa.Izvo zvakati, nokuda kwevatengi vangu, ndinonzwa kuti nguva uye nguva dzose kudya kwezvibereko zvakakosha zvakafanana.Kana vanhu vasina basa, ndinotenda zvakakwana kudya kwemazuva ose kunokosha kudarika nguva yekudya. "
Zvidzidzo zvekunze, vatambi vemitambo, uye vashandi vemuviri vanogona kubatsirwa kubva pane zvingabatsirwe zvinopiwa nenguva yakatarwa yekudya kunovaka muviri.
Asi ava ndivo vanhu vanosarudza kushandisa nguva yakawanda nekushingaira mumutambo wavo wezvemitambo.
Kune vazhinji vedu, zvisinei, kuronga kudya kwemuviri mumwechete kune basa kupfuura zvatinoda kuisa muzvokudya zvedu. Kuwana kungwara kwakakwana kwezvibereko panguva yekudya kwakakwana zvekuoma. Tinogona kukwanisa, zvakadaro, kuti tibatsirwe kubva pane nguva yakatarwa yekudya, asi, kana kurasikirwa kwekurema kana kutarisira uremu hwehutano ndicho chinangwa.
Zvokudya Nguva yekurema kwekurema uye kusimba kweutoro
Apo uri kuedza kurasikirwa nehutano uye uri kutevera kudya kwekoriori-kutarirwa, nguva yako yekudya kudya kunogona kubatsira. Ichokwadi, kutsvakurudza kwakaratidza kuti kuronga kudya kwako kwezvokudya kuitira kuti iwe udye zvakawanda mangwanani kunogona kupa kukusimbiswa kuduku.
Chimwe chekudzidza kwevakadzi makumi mana nevashanu vanodarika uye vanorema uye vane zvirwere zvemagetsi vakaona kuti mberi-kuisa makorikori nokudya kudya kwekudya kukuru uye kudya kwemanheru kwaive kwakanyanyisa kukura kwekurema kudarika kudzokera shure kwekoriyori kana kudya kudya kwechingwa chiduku uye kudya kwemanheru. Vakadzi vakabatanidzwa muchidzidzo vakadya 1400 makorikori pazuva uye vakaramba vachiita mararamiro ehupenyu kwenguva yakareba yekutsvakurudza. Vanyori vekudzidza vakagumisa kuti "high-calorie breakfast nechinguva chiduku chokudya panguva yezvokudya zvinobatsira uye inogona kunge iri nzira yakakosha yekutarisa kuneta uye zvirwere zvemagetsi."
Echols akaonawo kubatsirwa pamwe nekurema kwake kurasikirwa nevatengi vanoshandisa nguva yekudya. Anoti apo paanosika kudya kwakakwana uye purogiramu yezvokudya zvevashandi vake inopa mazano avanoda kuti abudirire. "Kuve nekugadzira chirongwa chekudya kunoita kuti kudya kusanyanya kudzvinyirira kwete chete (vatengi) vanoziva nguva yekudya, vanozivawo kuti zvakadini uye kuti ndezvipi zvezvokudya zvekudya kuti zviwane zvakakwana zveproteine, mafuta, uye makhahydrates. "
Echols anowedzera kuti hakuna nguva yakakwana yekudya nguva uye nguva yako yezvokudya yakakwana inogona kunge yakasiyana. "Zvichibva kune mumwe nomumwe uye zvimwe zvinhu zvakawanda," anodaro. Zvinhu zvinogona kuitika zvinosanganisira basa rako rekuita muviri, rudzi rwemashandiro aunoita nawo, nguva yekubasa kwako, uye kunyange mazita ezvibhedheni.
Shoko Rinobva
Mushonga chaiwo wekuita nguva ndiyo tsika inogona kupa zvikwererero zvekurasikirwa kwemazivi uye kutamba kwevatambi, asi zvakakosha kuyeuka kuti zvikomborero zvingave zvishoma.
Kana chinangwa chako kuora muviri, kudya zvimwe zvekudya pane dzimwe nguva hazvikwanisi kubhadhara kudya kunenge kusina kukwana kana kuti kukwirira mumakori. Kana chinangwa chako chiri nani kutambira mitambo, kugoverana kwezvibereko hakugoni kutora nzvimbo yekugadzirisa, yakagadzirirwa chirongwa chekudzidzisa. Muchidimbu, nguva yezvokudya inokubatsira kuti uite zvakanaka kudya kunovaka muviri, asi haitore nzvimbo yekudya zvakaenzana yekuita muviri kana kuora muviri.
> Sources:
Aragon, Alan, naBrad Schoenfeld. "Nutrient Timing Revisited: pane imwe post-exercise anabolic window? . "Functional Foods (2013): 65-89.
> Garaulet, M et al. "Nguva Yezvokudya Inonzi Inofanirwa Kuita Kurasikirwa Kwekureruka. "International Journal of Obesity 37.4 (2013): 624-624.
> Jakubowicz, Daniela et al. "High Caloric Inotora Zvokudya Zvokudya Zvokudya Vs. Kudya Kwemazuva Akasiyana-siyana Zvinokonzera Kushaya Kuwedzerwa kweWeightight uye Vakadzi Vakadzi. "Kuwedzerwa 21.12 (2013): 2504-2512.
> Johnston, Jonathan D. "Mapinduriro ezvinyorwa zvekudya kuDhiyabhorosi Kuitwa MuZuva rose. "Nutrition Research Research Reviews 27.01 (2014): 107-118.
> Schusdziarra, Volker et al. "Chiitiko chekudya kwekudya kwemazuva ose pamusoro peNyika Magetsi - Kuongorora kweA Absolute Versus Relative Breakfast Calories. "Zvokudya Zvine Mwero Journal 10.1 (2011)