Kodi kusala kudya kwapakatikati ndi koopsa?

Mwina mukudziwa munthu wina amene anayesa kusala kudya. Mwina inunso mwazichita, kapena mukufuna kuyamba nazo. Koma mwina mungadabwe: kodi kusala kudya koopsa? Kodi kusala kudya kungawononge thupi lanu kapena kumachepetsa kagayidwe kanu? Awa ndi mafunso ofala, ndipo pazifukwa zomveka. Ngakhale kusala kudya kuli ndi thanzi labwino, kuchipeza bwino (ndi kusankha mtundu woyenera) ndikofunikira.

Tiyeni tione ubwino wa kusala kudya kaye, ndiyeno tithane ndi nkhawa zina zomwe mungakhale nazo.

Ubwino wosala kudya

Kawirikawiri, a kusala kudya kwakanthawi zikhoza kukhala zabwino. Ikhoza kukuthandizani:

• Kuchepetsa thupi (ndi mafuta) mwachangu: Mukasiya kudya chakudya, malo osungira glycogen m'thupi amachepa pafupifupi maola 24 isanayambe kusinthira ku malo ogulitsa mafuta kuti mupeze mphamvu (izi zikulowa mkati). ketosis). Izi Iyamba Kuthamanga kuwonda, kuphatikizapo kulemera kwa madzi poyamba.
• Chepetsani kudya mokhudzidwa ndi zilakolako: Iwo omwe akulimbana ndi ubale uliwonse wosayenera ndi chakudya akhoza "kubwezeretsa“Ndi kulamulira zilakolako zanu posala kudya.
• Wonjezerani chidwi: Ambiri amafotokoza kumveka bwino kwa malingaliro komanso zokolola zambiri akasala kudya.
• Lowani mu ketosis mwachangu: Ngakhale ketosis, ndithudi, n'zotheka kokha mwa kutsatira ketogenic (otsika kwambiri carb), kusala kudya kungakufikitseni kumeneko mofulumira kwambiri.
• Amalimbikitsa Autophagy: Kumadziwikanso kuti thupi kudzikonza lokha. Kusala kudya kumalimbikitsa thupi "kutsuka" zinthu zilizonse zapoizoni zomwe zitha kudziunjikira kudzera muzakudya komanso / kapena chilengedwe, zomwe zimatha kukonza kupsinjika kwa okosijeni, kulimbikitsa kumanga minofu yathanzi, komanso kukhala odana ndi ukalamba. Kuphatikiza apo, kusala kudya kwanthawi yayitali kwawonetsedwa kuti kumathandizira pamavuto azaumoyo monga kuthamanga kwa magazi (kuthamanga kwa magazi) ¹ ngakhale odwala omwe akulandira mankhwala a chemotherapy ( ² ).
• Thandizo lazaumoyo: Kusala kudya kochitidwa moyenera kumatha kupindulitsa metabolism, kuchepetsa kutupa ndi chithandizo moyo wautali.

Kusala kudya kwakanthawi ndi kusala kudya kosinthidwa ndi njira zabwino zowonjezera thanzi lanu ndikupindula ndi mapindu achilengedwe omwe thupi la munthu limapeza chifukwa chosadya nthawi zonse. Komabe, pali mitundu ina ya kusala kudya yomwe muyenera kuisamalira modekha.

Kusala kwapakatikati vs kusala kudya nthawi yayitali

Pali mitundu yosiyanasiyana ya kusala kudya nthawi yayitali, monga kusala kudya madzi (imwani madzi okha osadya china chilichonse), kusala msuzi kapena kusala kudya kwamadzi (imwani zipatso zachilengedwe zokha ndi timadziti tamasamba ndipo palibe china).

Kusala kudya kwamadzi sikwabwino kwa iwo omwe ali pazakudya ketogenic kapena low carb (kapena kwenikweni kwa aliyense) monga momwe zimakhalira ngati kumwa madzi a shuga. Kusala kudya kwamadzi kumatha kukhala kodetsa nkhawa kwambiri pazifukwa zomwe zalembedwa pansipa.

Kusala kudya kwamadzi kumeneku sikumangotenga nthawi yayitali komanso sikudutsa (kuphatikiza kusala kudya kwanthawi yayitali ndi nthawi yochepa kwambiri yodyetsera), monga kupitilira tsiku limodzi kapena awiri, komanso simukulandira mtundu uliwonse wa zopatsa mphamvu kapena mavitamini komanso mchere wofunikira m'thupi lanu.

Kuopsa kwa Kusala Kusala: Kodi Kusala N'koopsa?

Tsopano popeza takambirana zinthu zina zabwino zokhudza kusala kudya, tiyeni tikambirane nthawi imene kungakhale koopsa komanso mmene tingapewere zimenezi. Kusala kudya kumene tikunena pano ndi kumene kulibe chakudya, madzi (kapena madzi ochepa kwambiri), kapena kusala madzi.

Kusagwirizana kwa Electrolyte: Matupi athu amafunikira ma electrolyte monga sodium, calcium, potaziyamu, magnesium, ndi phosphate kuti tizikhala bwino komanso kuti ziwalo zathu zizigwira ntchito bwino. Inde, nthawi zambiri timawapeza kuchokera ku chakudya, kotero kusala kudya popanda chakudya kungayambitse zofooka zomwe zimayambitsa mavuto aakulu. Kuphatikiza ndi mcherewu kapena kumwa madzi a electrolyte kungathandize kupewa. Komanso, onetsetsani kuti nthawi zonse mumakhala hydrated.

Zotsatira za zakudya za Yo-yo: Ngakhale kuti kuwonda kumawonjezeka chifukwa cha kusala kudya, monga tanenera poyamba paja, kungachititsenso kuti munthu ayambirenso kuwonda mwamsanga ngati akulimbana ndi vuto la kudya. Kusala kudya popanda chidziwitso choyenera cha zakudya ndi zakudya zotsatizana nazo sizingangowonjezera kulemera kwa thupi, kungayambitsenso kulemera kwina pambuyo pake, zomwe mwachiwonekere zimawononga thanzi. Komanso sibwino ngati mukuvutika kapena mukulimbana ndi vuto la kudya.

Kusala kudya si nthawi yabwino yochita masewera olimbitsa thupi kwambiri kapena kuchita masewera olimbitsa thupi, chifukwa kupumula ndikofunikira kwambiri ngati kusala kudya kumakhala kolimba.

Mwina mwauzidwa kuti kusala kudya kumachepetsa kagayidwe kanu. Izi sizowona, mwina osati momwe anthu ambiri amaganizira. M'malo mwake, kusala kudya kwapakatikati ndikwabwino pa metabolism yanu. Itha kufulumizitsa kulowa mu ketosis, yomwe ndi momwe thupi limakhudzira kagayidwe kake pazakudya za keto, ndipo imatha kukulitsa chidwi cha insulin kuti mupewe zovuta za metabolic monga matenda amtundu wa 2.

Anthu amene sayenera kusala kudya

Ndikofunikiranso kunena kuti pali anthu ena amene sayenera kutenga nawo mbali pa kusala kudya, kuphatikizapo omwe akuluakulu, ana zomwe zikukula ndikukula, ndi azimayi oyembekezera ndi anthu omwe ali ndi matenda aakulu komanso matenda.

Ziribe kanthu kuti ndinu ndani, funsani dokotala wanu musanayambe mtundu uliwonse wa kusala kudya, makamaka kwa nthawi yayitali, kuti muwonetsetse kuti mukupeza zonse zomwe thupi lanu likufunikira kuti likhale lathanzi komanso kuti musakhale ndi mavuto pambuyo pake.

Kusala kudya kudzera muzakudya za ketogenic

Mafashoni monga kusala kudya kwamadzi okha, makamaka kwa nthawi yayitali, sikovomerezeka chifukwa mwina mukusowa zakudya zofunikira ndipo mutha kuvulaza kwambiri kuposa zabwino. Ndiye tikunena mosabisa kuti kusala kudya ndi koopsa? Ayi, ayi! Monga momwe mukuonera, ubwino wa kusala kudya ukhoza kupitirira kwambiri zovuta ndi zoopsa zomwe zingatheke.

Ndi zomwe zanenedwa, kusala kudya mwanzeru ndi njira yopitira, ndipo njira yanzeru kwambiri yosala kudya ndiyo kusala kwapakatikati, kusala kwamtunduwu kumatha kuchita zodabwitsa. Kukuthandizani kuti muzitha kuwongolera momwe mumadyera ndikulowa mu ketosis mosavuta.