Kungani umzimba omncane ungatholi amanoni
Uma umbuzo ubuzwa ngabadali befilimu yegama elifanayo elikhiqizwa yi-Air Force Company. Litshela mayelana nokuhlolwa okubili okwenziwe ngomehluko weminyaka engamashumi amane. Ngo-1967, uprofesa eYunivesithi yaseVermont, u-Ethan Simé, wathola amavolontiya angu-10 aqinile ejele laseVermont State, athembisa ukukhululwa ngokushesha ekusizeni isayensi. Umsebenzi walezi zihloko kwakuwukudla kuze kufike ku-10,000 kcal ngosuku bese uthola ingxenye yesine yesisindo sabo. Abahlanganyeli ababili bathola kuphela u-21% kuphela, okunye futhi lokhu akuphumelelanga, noma ngabe badla kakhulu. Okuhlangenwe nakho kwakunqunywe ukuphindaphindiwe yiFreddéric Nystrom owaziwa yiSweden University of Linkoping. Ngalesi sikhathi, abahlanganyeli emayelana nokuhlola - kwakudingeka bathole nsukuzonke 5000 kcal nsuku zonke futhi bathuthukise isisindo sabo cishe ngo-15% - cishe ubuningi bezingubo zamantombazane. Kuyathakazelisa ukuthi ngesikhathi sokuhlolwa kwabonakala ngokushesha ukuthi abantu abancanyana abathandi ngempela ukudla, noma ngabe kuyiphundu. Kodwa yini ongenakuyenza ngenxa yesayensi! Zombili izifundo zibonise ukuthi ubulungisa bukhona: uma amanoni enamafutha anonile, azophinde athole isisindo. Kodwa ngandlela-thile engalingani: umuntu uzothola ngaphezulu, futhi othile - kuphela ama-kilo ambalwa. Into eyinhloko ukuthi bonke ababambiqhaza ekuhlolweni kwendlela yobuningi kakhulu abazange baqinisekise ukucabanga kwezesosayensi: akekho kubo owahola inombolo edingekayo yamakhilogremu. Kuyathakazelisa ukuthi ngokuhamba kwesikhathi wonke amavolontiya abuyela esimeni sabo ngaphandle komzamo omkhulu. Ososayensi abakwazi ukuchaza lesi simo kuze kube sekupheleni. Izizathu ezenza abanye abantu bakuthole kunzima ukugcina ukugxilisa izisu zabo kusobala ukuthi bambalwa. Isibonelo, i-genetic predisposition. Ngakho-ke, ososayensi abathile bayona isono kulesisindo se-FTO (futhi kuthiwa yi-gene yokukhuluphala). Kukholelwa ukuthi unomthwalo wemisebenzi ye-metabolism nokuqoqwa kwezicubu ze-adipose. Abantu abanakho bangamaphesenti angama-67% okuhlupheka ngenxa yokukhuluphala, ngoba kunzima kakhulu ukuba balwe nesilingo sokudla ngokweqile. Ngaphezu kwalokho, i-skinny "iyasiza" isakhiwo somzimba wabo. Amathissi omzimba ashisa amandla kakhulu kunamafutha. Futhi hhayi kuphela ngokuzikhandla ngokomzimba, kodwa nangesikhathi sokulala. Abantu abahamba phambili bayabanda kakhulu, futhi izindleko zabo zokushisa ziyingxenye yabantu abagcwele. Ngendlela, kungenxa yokuthi umthamo we-muscle mass emadodeni ukuthi umzimba we-metabolism uphakathi kuka-10-20% ngaphezulu kunabesifazane. Ngokweminye inkolelo, i-microflora yamathumbu amakhulu insiza ukubhekana nezilori ezidlula. Uma amakholoni ezincane ezincane, akwazi ukucubungula ukudla okuningi, futhi ngokufanele, amafutha ekhanda ayohlehliswa kancane. Ngoba, ngendlela, i-fiber iyasiza kakhulu, iyisidlali somsoco we-microflora yomzimba emathunjini evamile. Kunconywa ekwelapheni kwe-dysbiosis nokunciphisa. Ngaphezu kwalokho, amabhaktheriya emathumbu, ngokucubungula i-fiber, ukukhiphela amavithamini B. "
Awubuvi, kodwa uhlakaniphile
Kungani bonke abantu kufanele balwe (noma bayeke) ngamakhilogremu angaphezulu? Okokuqala, sizokuthola ukuthi yini lokhu okuphawulekayo kwesimiso semithi. "I-Metabolism" livela egameni lesiGreki elisho "ushintsho". Yilokho esikwenzayo ngokudla, lapho sincike ekudleni - ukuguqula ukudla zibe ngamandla (ama-calories). Siyichitha njalo, ngisho noma silala - ngobusuku obunama-khalori angu-1000 ashiswa. Kodwa izindleko zethu azidluli inani lamandla esithola ngokudla. Futhi amangqamuzana amafutha ahlelwe ezingeni lezakhi zofuzo ukuze akhiqize izindawo zokugcina ukuze zisetshenziswe esikhathini esizayo. Lona umsebenzi wabo oyinhloko - ukubamba, ukuvuselela kabusha nokuhlehlisa kabusha: ngokuzumayo-ke kuzothatha isikhathi eside ukulinda umzuzu. (Ngendlela, uma uzikhawulela ekudleni okuqinile, khona-ke amangqamuzana azoqala ukusindisa, futhi ngemva kokulahlekelwa isisindo, uthola amakhilogremu angaphezulu). Isisindo esiningi akuwona umqondo oqondile. Kulula nje, akudingeki. Umuntu wayehlala kahle ngokwanele ukuze aphile nje maduzane. Ngaphambili, amafutha ayemhle kuye-wamsindisa emakhazeni futhi wamdla. Manje izindlela zethu zokusinda azibandakanyekile. Esendle, skinny - nakanjani abagulayo. Yebo, sidinga usuku elingakanani ukuze singabi ngcono? Okubizwa okuthiwa isisekelo samathambo (ukuthi mangaki amakholori ashiswa ngomzimba ekuphumuleni) angabalwa yi-formula yamaHarris-Benedict. Lesi yisilinganiso esincane esidingekayo ukuze silondoloze isisindo somzimba ezingeni elifanayo. Kwabesilisa: isilinganiso semethamo ekuphumuleni = 66 + (13,7 x ubukhulu ngamakhilogremu) + 5 x ukuphakama ngamentimitha - (6.8 x yobudala) = isidingo nsuku zonke ama-kilojoule. Kwabesifazane: izinga lokunciphisa umzimba = 655 + (9.6 x ubukhulu ngamakhilogremu) + (1.8 x ubude ngamamentimitha) - (4.7 x ubudala) = isidingo nsuku zonke ama-kilojoule. Ake sizame ukwenza isibalo sowesifazane oneminyaka engu-30 ubudala onobude obuyi-170 cm futhi ulinganiselwa ku-60 kg. Ngakho-ke: 655 + (9.6 x 60) + (1.8 x 170) - (4.7 x 30) = 1396. Yandisa imiphumela emibili kokusebenza kathathu ngesonto futhi 1.5 uma wonke umzimba wakho imizamo - ukushintsha amaphepha ehhovisi. Yiqiniso, kudingeka futhi siqaphele izindleko zokukhiqiza ukushisa ngomzimba - lokhu okunye okunye okusetshenziselwa amandla ku-50 - 70%. Kodwa konke okufanayo kuyotholakala, ukuthi iningi lethu liyadla okungaphezulu, kunalokho okudingekayo ukuze kube nokuphila komzimba. Eqinisweni, bekungaba nesidlo sasekuseni esisodwa kuphela.
Yini ethinta umzimba ?
Ngaphandle kwezinto ezakhiwe ngezakhi zofuzo kanye nemvelo, ibhalansi ye-hormonal nayo ibalulekile. Ukwandisa isisindo sokucindezeleka, ukuthatha imithi. Izinkinga nge-metabolism zingavela ngenxa yesimo se-thyroid ne-pancreas. Ubudala buyanezela izinkinga ngamakhilogremu angaphezulu - emva kweminyaka engu-30, izinga le-metabolism linciphile cishe ngo-0.5% ngonyaka. Phakathi neminyaka, isizinda semvelo se-hormonal sishintsha. Ngesikhathi lo wesifazane esemncane - kubalulekile ukubandakanya, ukukhulelwa - ukuthwala nokondla ingane, ukuvuthwa - ukuhlehlisa amafutha ngosuku lwemvula, ngoba kunamandla amancane okuzingela. Ngaphezu kwalokho, ngenxa yokwehla komsebenzi womzimba, ubuhlungu besisindo buthakathaka kithi, kodwa uketshezi olunamafutha luyanda. Futhi ngisho noma umuntu egcina isisindo esifanayo, lokhu akusho ukuthi akaguquki. " Futhi, yiqiniso, isizathu esiyinhloko samanoni ethu yizindlela zokudla.
I-Adventures yama-carbohydrate
Umthombo wamandla kithi amaprotheni, amafutha kanye nama-carbohydrate. Nokho, umzimba ukhetha ama-carbohydrates. Ngoba ukucubungula ukudla, udinga ukuchitha. Kodwa uma ukwehla kwamaprotheni kuthatha ama-kilojoule angu-30%, ama-carbohydrates - kuphela 2%. Ngakho kungani peretruzhdatsya? Ngakho ukudla kwethu sekuyisikhathi eside kushintshela ama-carbohydrate. Uma, isibonelo, ukuthatha ama-oats aluhlaza noma okunye okunye okuyizinhlayiya, kuzomiswa isikhathi eside ngamathumbu futhi kuzodinga imali enkulu yamandla. Lo mhlaba usiza abantu abanesifo sikashukela ngaphandle kwezidakamizwa ukwehlisa izinga lokushukela. Ngalobo busuku ziqukethe izinhlanzi zamanzi, kanti ekuseni ziyidla eluhlaza. Kubonakala sengathi wonke ama-carbohydrate afanayo. Kodwa ukuhlukaniswa kwabo kudla amandla, okuthathwe kwi-glucose egazini. Lapha izinga layo liyancipha. Uma i-buckwheat ipheka, iyovele isheshe ibe ne-carbohydrates engasetshenzisiwe kalula, futhi ushukela, ngokuphambene nalokho, uzoduma. Umzimba wethu awunalo ikhono lokunciphisa inqubo yokufaniswa kwawo, ngoba akudingeki ukuthi usebenzise amandla kuwo. Ngenxa yalokho, i-glucose ngokweqile "igcinwa" ngesimo se-glycogen - cishe 600 - 700 g esibindi nasezintanjeni. Okunye kufanele kube amafutha. Ama-carbohydrate aphethwe ngokushesha aphakamisa izinga lokushukela ngegazi ngokushesha. Ngokushesha kufika isimo esimnandi: "lapha manje udlile, ungakwazi futhi ulale." Ngendlela, ngakho umzimba usiphoqa ukuvala imilomo yethu futhi singaqhubeka nokudla ngokweqile. Kodwa emva kwesikhashana izinga le-glucose lehla. Lesi senyama sesabe futhi sisinika isibonakaliso: yisikhathi sokulunywa. Ngakho-ke, imbangela yokuqala yokudla ngokweqile igajwe ama-carbohydrate kalula.
Siqeqesha umzimba
Indlela yokusheshisa "ukuvivinya umzimba" kwe-metabolism? Okokuqala, udinga ukwandisa umsebenzi womzimba. Ngoba, njengoba sekushiwo ngenhla, imisipha idinga "uphethiloli" ngaphezulu kunezinye izicubu, isibonelo amafutha. Okwesibili, ukukhathala okubandayo kusiza. Zishukumisa ukukhiqizwa kokushisa, okusho ukushiswa kwama-calorie angaphezu. Okwesithathu, kufanele ufake i-fibre ekudleni kwakho. Okwesine, odokotela abathile bancoma ukudla okuncane. Enye indlela yokulahlekelwa amakhilogremu engeziwe ukugxila kuma-protein namafutha ekudleni kwakho, ukhethe ukudla nge-index ephansi ye-glycemic (ikhono lokudla ukwandisa amazinga e-glucose egazi). Lokhu, ngendlela, isekelwe futhi uhlelo lokudla lwe-Montignac, nokudla kwe-Atkins, ne-Hollywood, ne-Kremlin. Ukudla okuncane nokunciphisa ukuphakamisa izinga leshukela egazini, kungcono - umzimba unesikhathi sokuwusebenzisa. Uma ukhetha ukudla kwemifino, okungenani ngaphandle kokwelashwa kokushisa. Ngoba izaqathe ezihlaza, isibonelo, inkomba ye-glycemic 30, futhi iphekwe kakade 80. Empeleni, le njala yesikhashana evela ngosuku noma ngaphezulu. Umzimba ulahla i-ballast njengesimo se-glycogen, izinga lokushukela lijwayelekile (khona-ke lisuka kumnandi libuye liphenduke), amafutha agcinwe endaweni yokugcina ashiswa, futhi okubaluleke kakhulu - indlela yokuvuselela isunguliwe. Kodwa kunzima kakhulu, njengoba siyazi, ukugcina isisindo ngemuva kokulahlekelwa isisindo. Kuvela ukuthi amakhilogremu alahlekile awabuyiswa, udinga ukufaka umhluzi wenyama ekudleni kwakho. Iqukethe izinto ezikhethekile 1-carnitine, ezisiza ukushisa amafutha. Uma itholakala izindawo eziwusizo kakhulu ze-1-carnitine, yebo, imakethe yabonakala eziningi izithako zokudla nazo kanye namaphilisi. Noma kunjalo, kufanele kukhunjulwe ukuthi wenza izimangaliso zakhe nokho ngokuhambisana nokudla okuphansi kwe-carbohydrate nokuzikhandla ngokomzimba. Indlela eyinkimbinkimbi kakhulu yokugcina isisindo iphakanyiswe amaFulentshi, abachwepheshe bewayini. Kuvela ukuthi i-polyphenols yamagilebhisi abomvu, equkethe isiphuzo esithandayo, asize ukuba balwe namafutha. Empeleni, konke lokhu kuyenzeka kalula, akunjalo?