Brian St. Pierre
Kodi mukadya n'kofunikadi? Za thanzi labwino? Za ubwino? Za magwiridwe antchito? Tiyeni tione bwinobwino nkhaniyi.
Nthawi ya chakudya
Nthawi yachakudya yawerengedwa ndi ofufuza osiyanasiyana m'zaka makumi angapo zapitazi. Ndipo zotsatira zawo zinayambitsa chitsitsimutso chachikulu. Kumayambiriro kwa zaka za m'ma 2000, ndi kufalitsidwa kwa zakudya zamasewera ndi John Ivey ndi Robert Portman, lingaliro la nthawi ya chakudya linakhala vuto lina. Mozama, katswiri aliyense wamasewera olimbitsa thupi ali ndi nkhaniyi. kuphatikizapo mtumiki wanu womvera. Ndinalembanso nkhani zingapo ku koleji pankhaniyi. Pakhala kafukufuku wokhudza momwe nthawi ya chakudya imakhudzira kuchira kuchokera ku masewera olimbitsa thupi kwambiri.
Zakudya zabwino mukamachita masewera olimbitsa thupi
N’zosadabwitsa kuti lingalirolo lasintha ndipo asayansi afika ponena kuti zakudya zosiyanasiyana ziyenera kudyedwa panthaŵi zosiyanasiyana za tsiku.
Mwachitsanzo:
Chakudya chapambuyo pa kulimbitsa thupi chiyenera kukhala ndi chakudya chambiri, makamaka zokhuthala (monga mbatata kapena mpunga) kapena ma carbohydrate (monga zipatso).
Pachakudya chokhazikika, payenera kukhala chakudya chochepa chamafuta, koma mapuloteni ambiri, mafuta athanzi komanso fiber.
Zatsimikiziridwa mwasayansi kuti ndi zakudya izi, anthu amagwira ntchito bwino, amakhala ochepa thupi, amphamvu komanso athanzi.
Koma kafukufukuyu samangokhala pazakudya za othamanga. Ngakhale odwala matenda a shuga a mtundu wa 2 amayankha bwino zakudya zokhala ndi ma carbohydrate pambuyo polimbitsa thupi. Chifukwa chake, malingaliro ofananira adabadwa.
Koma zonse zasintha
Chilichonse chasintha m'zaka zapitazi za 10-15. Chabwino, sizinasinthe kwambiri. M'malo mwake, chidziwitso chathu chakula, monga momwe chimakhalira nthawi zonse, pobwera kafukufuku watsopano. Kuyambira kumayambiriro kwa zaka za m'ma 2000, mwachitsanzo, tapeza kuti maphunziro ena am'mbuyomu anali ndi zolakwika ndi zofooka za mapangidwe.
Choyamba, iwo nthawi zambiri amakhala aafupi-otenga milungu ingapo kapena miyezi ingapo, mwinanso maphunziro ochepa chabe. Chifukwa cha zimenezi, satiuza kwenikweni zimene zidzachitike kwa nthawi yaitali.
Chachiwiri, adayang'ana kwambiri zomwe timatcha "zofewa" zomaliza, kaphatikizidwe ka mapuloteni, glycogen replenishment, ndi nitrogen balance. Chifukwa cha ichi, tinalibe deta pa "zovuta" mapeto monga kutayika kwenikweni kwa mafuta ndi kupindula kwa minofu.
Chochititsa chidwi n'chakuti, monga momwe deta ya nthawi yayitali yasonyezera, nthawi ya chakudya sichimangokhala ndi njira imodzi yokha.
Kafukufuku wodziwika bwino komanso wotchulidwa 2006 adawonetsa kuti mapuloteni ndi chakudya chamafuta omwe amadyedwa nthawi yomweyo asanayambe kapena atatha kuchita masewera olimbitsa thupi amatha kupanga minofu ndi mphamvu kuposa zakudya zomwe zimadyedwa nthawi zina.
Tsoka ilo, anthu ochepa kwambiri amanena kuti maphunziro owonjezera ogwiritsira ntchito mikhalidwe yofanana sanapeze zotsatira zomwezo.
Nthawi yachakudya si chinthu chokhacho chofunikira
Chabwino, kafukufuku si wangwiro. Ndipo zotsatira zake sizidziwika nthawi zonse. Kutengera ndi kafukufuku waposachedwa ndi maphunziro opitilira 20, ndapeza kuti nthawi yakudya zakudya sizofunikira makamaka kwa anthu ambiri omwe akuyesera kuti aziwoneka bwino komanso kuti azimva bwino.
Ndiloleni ndifotokoze momveka bwino: ayi, sindikuganiza kuti mtengo wa nthawi ya chakudya umapita ku ziro ndipo mutha kudya nthawi iliyonse yomwe mukufuna. Nthawi zina, izi zimakhala zofunikira kwambiri. (Tiziwona pansipa.)
Komabe, anthu ambiri anzeru komanso olimbikira amada nkhawa kuti nthawi yachakudya imakhala yabwino, koma samasamala za kugona, masamba, kapena zinthu zina zofunika kwambiri paumoyo. Ndipo ndi zamanyazi.
Kotero apa pali mfundo yanga. Ngati mukufuna, tiyeni tipite mozama pang'ono. Pambuyo pa maphunziro, "zenera la mwayi wa anabolic" limatsegulidwa. Kwa zaka zambiri, kafukufuku wopatulika wa zakudya ndi maphunziro ogwirizanitsa maphunziro akhala omwe timawatcha kuti pambuyo pochita masewera olimbitsa thupi "mwayi wa anabolic."
Lingaliro lalikulu ndiloti mutatha masewera olimbitsa thupi, makamaka panthawi yoyamba ya 30-45 mphindi kapena apo, matupi athu amalakalaka zakudya. Mwachidziwitso, kusuntha, makamaka kusuntha kwambiri monga kunyamula zolemera kapena kuthamanga, kumapangitsa kuti matupi athu athe kupanga zakudya zolemetsa.
Panthawi imeneyi, minofu yathu imatenga shuga ndikuigwiritsa ntchito ngati mafuta kapena kuisintha kukhala glycogen (m'malo mwa mafuta). Ndipo kudya kwa protein pambuyo polimbitsa thupi kumawonjezera kaphatikizidwe ka mapuloteni. Ndipotu, kafukufuku wina anasonyeza kuti kudya kuposa mphindi 45 mutatha kuchita masewera olimbitsa thupi kumachepetsa kuyamwa.
Fulumira, zenera la anabolic likutseka!
Mothandizidwa ndi tsatanetsatane wa momwe thupi limakhalira, uthenga wabwino wakhazikika m'maganizo mwa anthu kuti tiyenera kudya zomanga thupi zogayidwa mwachangu komanso chakudya cham'mawa mukangomaliza kulimbitsa thupi. Kapena bwino, idyani musanachite masewera olimbitsa thupi. (Mwinamwake ngakhale panthaŵi yolimbitsa thupi.) Zinkawoneka kuti tikapeza mwamsanga zakudyazo, zimakhala bwinoko. Mozama, sindikanatha kukhala ndekha amene adagwetsa pansi ndikuyamba kuchita mantha, ndikung'amba thumba la zakumwa zamasewera, ndikuyesera kuti ndigwire nthawi yamatsenga ya kaphatikizidwe ka mapuloteni.
Mofulumirirako! Mofulumirirako! Mofulumirirako! Zenera la anabolic likutseka!
Vuto lokha ndiloti kafukufuku sanagwirizane ndi lingaliroli kwa nthawi yayitali. Ndipo chifukwa chakuti tikuwona zotsatira zabwino mu nthawi yochepa (mu theka lotsatira la ola) sizikutanthauza kuti zidzathandizira zotsatira za nthawi yayitali (mwachitsanzo, miyezi itatu).
Ndipotu, kafukufuku waposachedwapa wa nthawi yayitali amasonyeza kuti "zenera la anabolic la mwayi" ndilokulirapo kwambiri kuposa momwe timakhulupirira. Uwu si kanyumba kakang'ono, koma mwayi waukulu, ngati tchalitchi chachikulu.
Cool down man, nthawi idakalipo
Ngakhale kuti nzeru zophatikiza mapuloteni ndi chakudya chamafuta ndi zolimbitsa thupi zanu sizikutsutsanabe, mwina muli ndi ola limodzi kapena awiri musanayambe kapena mutatha kulimbitsa thupi kuti mudye kuti mukhale ndi thanzi labwino.
Kuwonjezera apo, kwa anthu ambiri, kupatulapo othamanga ena, sizikuwoneka kuti zilibe kanthu kuti amadya mofulumira bwanji pambuyo pochita masewera olimbitsa thupi.
M'malo modandaula za kuyamwa chimanga ndi whey hydrolyzate mutangomaliza kulimbitsa thupi ndikunyamula matumba akuluakulu, mutha kupita kunyumba, kusamba, kuphika ndi kudya chakudya chokoma komanso chatsopano.
Kuti mutsirize lingaliro ili, deta yaposachedwa yatsimikizira kuti kuchuluka kwa mapuloteni ndi ma carbs omwe mumadya tsiku lonse ndikofunika kwambiri kuposa njira yodyera nthawi.
Nanga bwanji kukonzekera chakudya?
Pothamangira kumalo ochitira masewera olimbitsa thupi, ochita masewera olimbitsa thupi ndi ofufuza adadabwanso za mbali ina ya lingaliro la nthawi: kodi pali "nthawi yabwino" yodyera. Kwa zaka zambiri, akatswiri ambiri azakudya amalangiza anthu kuti azidya zakudya zopatsa mphamvu zambiri komanso ma carbs pa kadzutsa komanso ma calories ochepa, makamaka ma carbs, madzulo. Ndiyeno, mwadzidzidzi, akatswiri ena ongobadwa kumene anayamba kuvomereza zotsutsana ndi zimenezi, akumatiuza kuti tiyenera kudya zochuluka za ma calories ndi ma carbohydrate athu panthaŵi yachakudya chamasana.
Ndiye akulondola ndani?
Chakudya cha kanyumba
Kafukufuku waposachedwa adafunsa funso: Kodi zilibe kanthu ngati mumadya theka la zopatsa mphamvu zanu zatsiku ndi tsiku pa nkhomaliro kapena kadzutsa? Ofufuzawo anali ndi malingaliro momwe zingakhudzire kulemera kwa thupi, kuzungulira kwa chiuno, chilakolako, chidwi cha insulin.
Gulu lomwe linkadya theka la zopatsa mphamvu zawo zatsiku ndi tsiku pa kadzutsa linataya thupi komanso mainchesi ochulukirapo m'chiuno, likuwonetsa kusintha kwa chidwi cha insulin, ndipo linanena kuti likukhutira kwambiri.
Oo. Mwachiwonekere, muyenera kudya zopatsa mphamvu zambiri pa kadzutsa, chabwino? Ayi ayi. Osati mofulumira kwambiri. Mafani a "carbs ndi zopatsa mphamvu pa nkhomaliro" ali ndi zifukwa zawo kumamatira ku zomwe amakonda.
Mwachitsanzo, tenga kafukufuku wofalitsidwa mu Journal of Nutrition kuyerekeza anthu omwe amadya 70% ya zopatsa mphamvu zawo za tsiku ndi tsiku madzulo ndi omwe amadya chakudya cham'mawa. Pansi pamikhalidwe yolamulidwa kwambiri, omwa chakudya chamadzulo ndi oledzera chakudya cham'mawa akuchita masewera olimbitsa thupi adapeza minofu yofanana ndikutaya mafuta omwewo!
Kafukufuku waposachedwa wa miyezi isanu ndi umodzi adapeza kuti kuchepa thupi, kuzungulira m'chiuno, ndi mafuta kumawonjezeka pamene zakudya zambiri zimadyedwa madzulo, osati masana. Kudya kwa ma carbohydrate madzulo kumathandizanso kuchuluka kwa shuga, kumachepetsa kutupa komanso kumachepetsa chilakolako.
Chabwino, iwalani za dongosolo.
Ndiye ali wolondola ndani? Othandizira chakudya cham'mawa kapena olimbikitsa chakudya chamadzulo? Kafukufuku wina wasonyeza kuti chakudya cham'mawa ndi nthawi yabwino kudya zakudya zazikulu (zophunzira 3), ena sanapeze kusiyana kwa kuwonda pakati pa chakudya cham'mawa ndi chakudya cham'mawa (maphunziro a 2), ndipo maphunziro ena awonetsa phindu lalikulu la kudya usiku (2) XNUMX maphunziro). ).
Kodi tingamvetse chiyani kuchokera ku mfundo zotsutsanazi? M'malo mwake, ndizosavuta: tonse ndife apadera. Palibe lamulo limodzi kwa aliyense.
Zowonadi, kafukufuku wamayimbidwe a circadian wapeza kuti anthu (ndi nyama) amasiyana kwambiri mumayendedwe awo achilengedwe ogona. Ndiye bwanji osagwiritsa ntchito lamulo la mitundu yosiyanasiyana pazakudya zathu?
Tsatirani kayimbidwe kanu. Tsatani zomwe mwakumana nazo. Chitani zomwe zimagwira ntchito - kwa inu. Tsatirani zizolowezi zachilengedwe.
Ngati kadzutsa koyambirira kumakupangitsani kumva bwino, zabwino. Ngati chakudya chamadzulo chimakukhazikitsirani pansi ndipo mumagona bwino ndi mimba yodzaza, ndizo zabwino kwambiri.
Koma bwanji…kuchita popanda chakudya cham'mawa? Yembekezani kamphindi. Palibe chakudya cham'mawa? Inde, aliyense amadziwa kuti chakudya cham'mawa ndi chakudya chofunikira kwambiri pa tsikulo! Ndipo, makamaka, kuti ndi bwino kudya zakudya zambiri m'mawa. Chabwino, ndi zomwe agogo anga amandiuza nthawi zonse. Malingaliro awa akutanthauza kuti pofika nthawi ya kadzutsa takhala tikusala kudya kwa maola asanu ndi atatu mpaka khumi ndi awiri. Choncho matupi athu amafunikira zakudya (makamaka chakudya).
Glycogen wathu, makamaka m'chiwindi, akuchepa. Kuphatikiza apo, kafukufuku wina akuwonetsa kuti timagwiritsa ntchito chakudya cham'mawa bwino kwambiri kuposa madzulo. Kotero zikuwoneka kuti ndizomveka kuti tiyenera kudya ma carbs ambiri pa kadzutsa kusiyana ndi masana. Sichoncho?
Pakalipano, ndikuyembekeza kuti mukuwona momwe mkangano uwu ukugwera. Izi sizikutanthauza kuti kudumpha chakudya cham'mawa n'koipa; kapena kuti kudya chakudya cham'mawa sikuli bwino. M'malo mwake, njira ziwirizi ndizovomerezeka.
Kutsutsa nthano ya kadzutsa
Ngakhale pafupifupi katswiri aliyense wazakudya kwa zaka 20 zapitazi wakhala akunena kuti chakudya cham'mawa ndi chakudya chofunikira kwambiri patsiku, zikuwonekeratu kuti mkangano wa chakudya cham'mawa ndi wofooka kwambiri.
M'magazini yaposachedwa ya American Journal of Clinical Nutrition, asayansi adasanthula kafukufuku wambiri kuti atsatire zomwe amakonda kudya chakudya cham'mawa ndi kulemera kwa thupi.
Mapeto awo: Ubale womwe umatchulidwa mobwerezabwereza pakati pa chakudya cham'mawa ndi kuchepa thupi ndi woona.
Izo sizikumveka zokhutiritsa, sichoncho? Inde, chifukwa chakuti phunziro limodzi linafika pa mfundo inayake sizitanthauza kuti mlanduwo watsekedwa.
Choncho, tiyeni tione mwatsatanetsatane mikangano mokomera kadzutsa.
Ubwino Wam'mawa
M'mabuku, chakudya cham'mawa cham'mawa chimagwirizanitsidwa ndi: kuchepa kwa njala; kuchepa kwa chakudya chonse; kuwonda; kupititsa patsogolo maphunziro; kusintha kwa shuga m'magazi.
Tikaima pamenepo, ndithudi, tingaganize kuti palibe chifukwa chodumpha chakudya cham’mawa.
Komabe, sitingathe kulekera pamenepo. Tikawunikanso maphunziro, timawona kuti zotsatira zake zimakhala zosakanikirana.
M’mawu ena, chakudya cham’mawa chingakhale chopindulitsa kwa ena a ife. Koma osati kwa aliyense. Zambiri mwazomwezi zikuwonetsa kuti chakudya cham'mawa ndichofunika kwambiri kwa ana opereŵera kapena osauka. Koma, kwa anthu ena, ikuwoneka ngati nkhani ya kusankha kwaumwini.
Ubwino wodumpha chakudya cham'mawa
Kafukufuku wina akuwonetsa kuti kudumpha chakudya cham'mawa kungakupangitseni kukhala wamphamvu, wowonda komanso wathanzi. (Pakadali pano, agogo anga ayenera kuti akubuula.)
Mwachitsanzo:
Anthu omwe ali ndi matenda amtundu wa 2 amamva bwino akamadumpha chakudya cham'mawa ndikudya chakudya chamasana chokoma.
Anthu ena omwe amasankha kudumpha chakudya cham'mawa amatha kudya pang'ono poyerekeza ndi okonda chakudya cham'mawa.
Ndipo kudumpha chakudya cham'mawa kwapezeka kuti ndi kothandiza kwambiri pakuchepetsa thupi monga kudya.
Ndiye kudumpha chakudya cham'mawa kungakhale bwino kwa inu? Mwina inde. Mwina ayi.
Umboni woyambirira umasonyeza kuti kudumpha chakudya cham'mawa kungathe: kuonjezera kuwonongeka kwa mafuta; onjezerani kutulutsidwa kwa hormone ya kukula (yomwe imakhala ndi mphamvu yotsitsimula komanso yoyaka mafuta); kuwongolera kuwongolera kwa glucose; kusintha ntchito ya mtima; kuchepetsa kudya.
Komabe, ambiri mwa maphunzirowa achitidwa mu nyama ndipo maphunziro ochepa okha ndi omwe apangidwa mwa anthu. Palibe, ndithudi, palibe chitsimikizo kuti kusintha kumeneku mu thupi lathu kudzabweretsa phindu la nthawi yaitali. Pomaliza, kafukufuku waposachedwa akupereka zolemba zochititsa chidwi za kugwirizana pakati pa kadzutsa ndi kuchepa thupi.
Ofufuzawa adagawa anthu m'magulu anayi: Otsogolera chakudya cham'mawa omwe amayenera kudya. Otsogolera chakudya cham'mawa omwe akanayenera kuwadumpha. Okonda chakudya cham'mawa omwe amayenera kudya. Okonda chakudya cham'mawa omwe amayenera kuphonya.
Ndipo mukudziwa zomwe zidapezeka? Magulu omwe zizolowezi zawo ndi machitidwe a tsiku ndi tsiku adasinthidwa adakumana ndi kulemera kwakukulu kwambiri. Anthu omwe nthawi zambiri amadya chakudya cham'mawa ndikudumpha panthawi yamaphunziro adachepetsa thupi. Ndipo anthu omwe nthawi zambiri amadumpha chakudya cham'mawa panthawi ya phunzirolo adataya thupi. Choncho pamapeto pake, kudya kapena kudumpha chakudya cham’mawa ndi nkhani yokonda.
Nanga bwanji pafupipafupi chakudya?
Kwa zaka zambiri, akatswiri azakudya (ndinaphatikizaponso) akhala akukhulupirira kuti njira yabwino kwambiri yopezera chakudya chatsiku ndi tsiku ndikudya pang'ono, pafupipafupi tsiku lonse. Ku koleji, ndinkadya zakudya zisanu ndi zitatu patsiku. Inde, eyiti!
Kutengera ndi kafukufuku, tidayerekeza kuti kudya pafupipafupi kumathandizira kagayidwe kachakudya, kumathandizira kuwongolera insulin, mahomoni, cortisol, ndikuwongolera chidwi. Komabe, ndemanga yaposachedwapa mu Journal of the International Society of Sports Nutrition ikusonyeza zosiyana.
Malingana ngati tikudya zakudya zoyenera moyenerera, kudyetsa kaŵirikaŵiri kumaoneka ngati nkhani yokonda munthu.
Mungakonde zakudya zazing'ono zambiri patsiku (ie maola angapo aliwonse). Kapena mutha kudya zakudya zingapo zazikulu tsiku lililonse (ndiko kuti, pali mipata yayikulu pakati). Ndipo palibe kusiyana kwa thupi. Koma pakhoza kukhala kusiyana m'maganizo, musaganize. Ichi ndichifukwa chake ndimalimbikitsa kwambiri kumvetsera thupi lanu.
Pamene nthawi ya zakudya ikadali yofunika
Musalakwitse, nthawi yodyera ndi nkhani yovuta. Zingatenge buku lonse kuti lifotokoze nkhaniyi mokwanira.
Chifukwa chake, pakadali pano, ndikufunsa funso ili: nthawi zachakudya zilibe kanthu?
Yankho: Ayi ndithu!
Pali nthawi yoyenera kudya kwa anthu ena. (Zambiri pa izi pansipa.)
Ingokumbukirani kuti:
Kudziwa nthawi yoyenera kudya kungakhale kothandiza. Kapena zingapangitse zigawo za zovuta zosafunikira. Zonse zimatengera nkhaniyo. Ngati ndinu omanga thupi kapena wothamanga, ichi ndi chinthu chimodzi, koma ngati ndinu wolemera kwambiri wogwira ntchito muofesi, ndi zosiyana.
M'malo mwake, ngati mumangofuna kuonda komanso kukhala ndi thanzi labwino, simufunikira ma protocol apadera ogwirizanitsa zakudya ndi masewera olimbitsa thupi. Pali zinthu zofunika kwambiri.
Nawu mndandanda wothandiza wa zinthu zofunika kwambiri.
Chakudya chanu chofunikira kwambiri
Mumadya zingati? (Maganizo: Idyani mpaka mutakhuta, osatsata malangizo a calorie control.)
Mumadya bwanji? (Malangizo: Idyani pang'onopang'ono komanso mosamala, popanda chododometsa.)
Mukudyanji? (Njala, wotopa, wopanda kampani, malo ochezera?)
Mumadya chiyani? (Malingaliro: mapuloteni opangidwa pang'ono, masamba, zipatso, zowuma zathanzi ndi mafuta athanzi)
Mumadya liti? (Tsopano mungafune kuganizira kudya chakudya cham'mawa, chakudya chamadzulo, nthawi yolimbitsa thupi, ndi zina zotero.)
Kwa omanga thupi, theka lowonjezera la mafuta a thupi lingatanthauze kusiyana pakati pa kupambana ndi kutaya. Kwa ambiri aife, nthawi yachakudya si yofunika kwambiri. Kuonjezera apo, zakudya zabwino sizingafanane ndi zakudya zopanda thanzi komanso kudya mopanda nzeru.
Zomwe takumana nazo ndi makasitomala masauzande ambiri komanso zatsopano zasayansi zikutiwonetsa kuti kwa anthu ambiri, nthawi yachakudya sizofunikira kwambiri.