Brian St. Pierre
Kana uchidya zvine basa here? Nokuda kwehutano hwakanaka? Zvekugara zvakanaka? Zvekuita? Ngatinyatsoongororai nyaya iyi.
Nguva yekudya
Nguva dzekudya dzakadzidzwa nevaongorori kubva mumaonero akasiyana mumakumi mashoma emakore apfuura. Uye migumisiro yavo yakakonzera rumutsiriro rukuru. Mukutanga kwema2000, nekuburitswa kwekudya kwemitambo naJohn Ivey naRobert Portman, iyo pfungwa yenguva dzekudya yakava imwe gadziriso. Zvakaoma, wese wezvekudya kwemitambo ane kopi yechinyorwa ichi. Kusanganisira muranda wenyu anoteerera. Ndakatonyora zvinyorwa zvishoma kukoreji panyaya iyi. Pakave nekudzidza nezvekuti nguva yekudya inokanganisa sei kupora kubva pakurovedza muviri kwakanyanya.
Nutrition mushure mekurovedza muviri
Hazvishamisi kuti pfungwa yacho yakashanduka uye masayendisiti akasvika pakugumisa kuti kudya kwakasiyana kunofanira kudyiwa panguva dzakasiyana dzezuva.
Semuyenzaniso:
Kudya kwepashure pekurovedza muviri kunofanirwa kuve kwakapfuma mumakhahydrates, kunyanya kukurumidza kugaya masita (sembatatisi kana mupunga) kana shuga ine makabhohaidhiretsi (semuchero).
Panguva yekudya nguva dzose, panofanira kuva nekabhohydrates shoma, asi mapuroteni akawanda, mafuta ane utano uye fiber.
Izvo zvakaratidzwa nesainzi kuti nekudya uku, vanhu vanoshanda zviri nani, vanove vakaonda, vakasimba uye vane hutano.
Asi tsvakiridzo haina kugumira kune chikafu chevatambi. Kunyangwe Type 2 chirwere cheshuga chinopindura zvakanyanya kune carbohydrate-yakapfuma chikafu mushure mekurovedza muviri. Nokudaro, mazano anowirirana akazvarwa.
Asi zvese zvachinja
Zvose zvakachinja mumakore 10-15 apfuura. Zvakanaka, hazvina zvakawanda zvachinja. Asi, ruzivo rwedu rwakadzika, sezvarunogara ruchiita, nekuuya kwetsvakiridzo itsva. Kubva pakutanga kwe2000s, semuenzaniso, takaona kuti zvimwe zvezvidzidzo zvekare zvaive nezvikanganiso zvekugadzira uye kushaya simba.
Chekutanga, aive mazhinji enguva pfupi-akatora mavhiki mashoma kana mwedzi mishoma, pamwe kunyange mashoma mashoma ekudzidzisa. Nekuda kweizvi, havanyatsotiudzi zvichaitika kwenguva yakareba.
Chechipiri, vakatarisa pane zvatinodaidza kuti "soft" endpoints, protein synthesis, glycogen replenishment, uye nitrogen balance. Nekuda kweizvi, isu takanga tisina data pane "zvakaoma" magumo akadai sekurasikirwa chaiko kwemafuta uye kuwana tsandanyama.
Sezvineiwo, sezvo data renguva refu rakaratidza, nguva dzekudya hadzina kuganhurwa kune imwe-saizi-inokodzera-yese mhinduro.
Imwe nyanzvi yakakurumbira uye yaiwanzotaurwa muna 2006 yakaratidza kuti mapuroteni nemacarbohydrates aidyiwa pakarepo kana mushure mekuita maekisesaizi ainyanya kuvaka tsandanyama uye simba pane izvo zvinovaka muviri zvinodyiwa pane dzimwe nguva.
Zvinosuruvarisa, vanhu vashomanana vanoti zvimwe zvidzidzo vachishandisa mamiriro akafanana hazvina kuwana maitiro akafanana.
Nguva yekudya handiyo yega chinhu chakakosha
Zvakanaka, tsvakurudzo haina kukwana. Uye migumisiro yacho haisi nguva dzose yakajeka. Zvichienderana neboka razvino rekutsvaga nezvidzidzo zvinopfuura makumi maviri, ndasvika pakugumisa kuti nguva yekudya kwezvinovaka muviri haina kunyanya kukosha kune vanhu vazhinji vari kuedza kutaridzika uye kunzwa zvakanyanya.
Rega ndive pachena: kwete, handifungi kuti kukosha kwekudya kunoenda kune zero uye unogona kudya chero nguva yaunoda. Mune mamwe mamiriro ezvinhu, izvi zvichida zvakakosha zvikuru. (Tichavatarisa pasi apa.)
Nekudaro, vanhu vazhinji vakangwara chaizvo uye vanoshanda nesimba vanonetsekana pamusoro penzvimbo dzakanaka dzenguva yekudya, asi havana hanya nekurara, miriwo, kana mamwe mararamiro akakosha. Uye zvinonyadzisa.
Saka heino mhedziso yangu. Kana muchida, ngatimbozamai zvishoma. Mushure mekudzidziswa, iyo "anabolic hwindo yemukana" inovhura. Kwemakore, iyo tsvene yekudya uye kudzidziswa sync research yanga yave yatinodaidza iyo post-Workout "anabolic hwindo yemukana."
Pfungwa huru ndeyekuti mushure mekurovedza muviri, kunyanya panguva yekutanga 30-45 maminetsi kana zvakadaro, miviri yedu inoshuva zvinovaka muviri. Muchidzidzo, kufamba, kunyanya kufamba kwakasimba kwakadai sekusimudza masimbi kana sprinting, kunovandudza kugona kwemiviri yedu kugadzira chikafu chinorema.
Munguva ino, tsandanyama dzedu dzinotora glucose uye dzinoshandisa sehuni kana kuishandura kuita glycogen (panzvimbo yemafuta). Uye post-workout protein yekudya inovandudza protein synthesis. Muchokwadi, imwe ongororo yakatoratidza kuti kudya anopfuura maminetsi e45 mushure mekuita maekisesaizi zvakanyanya kuderedza kunyura.
Kurumidza, hwindo revanabolic riri kuvhara!
Nerubatsiro rweruzivo rwechimiro chemuviri, vhangeri ragara mupfungwa dzevanhu kuti tinofanira kudya mapuroteni nemacarbohydrates zvinokurumidza kugaya mushure mekupera kwekurovedza muviri. Kana zviri nani zvakadaro, idya usati waita maekisesaizi. (Zvichida kunyange mukati mokurovedza muviri.) Kwakaratidzika kuti kana tikakurumidza kuwana zvinovaka muviri, zviri nani. Sezvineiwo, ini handaikwanisa kunge ndini ndega ndakadonhedza bhero pasi ndokutanga kuvhunduka, ndichibvarura bhegi rezvinwiwa zvemitambo, ndichiedza neshungu kubata iyo nguva yemashiripiti yeprotein synthesis.
Kurumidza! Kurumidza! Kurumidza! Hwindo revanabolic riri kuvhara!
Dambudziko chete nderekuti tsvakiridzo haina kutsigira pfungwa iyi kwenguva refu. Uye nekuda kwekuti tinoona maitiro akanaka munguva pfupi (muhafu yeawa inotevera) hazvirevi kuti ichaita kuti zvive nemigumisiro yakareba (somuenzaniso, mumwedzi mitatu).
Muchokwadi, zvichangobva kuitika zvenguva refu zvidzidzo zvinoratidza kuti "anabolic hwindo yemukana" ichokwadi yakakura kupfuura yataimbotenda. Iyi haisi diki porthole, asi mukana wakakura, senge kathedral.
Cool down murume, nguva ichiripo
Nepo huchenjeri hwekubatanidza mapuroteni nemakabhohaidhiretsi nekushanda kwako kuchiri kusapokana, ungangove uine awa imwe kana maviri usati waita maekisesaizi uye wapedza kurovedza muviri kuti udye kuti uwane hutano hwakanyanya.
Zvakare, kune vanhu vazhinji, kunze kwevamwe vatambi, hazviratidzike sezvine basa kuti vanodya nekukurumidza sei mushure mekuita maekisesaizi.
Panzvimbo pekunetseka nezve kunwisa chibage uye whey hydrolyzate mushure mekurovedza muviri uye kutakura mabhegi mahombe, unogona kutyaira zvakachengeteka kumba, kugeza, kubika uye kudya zvinonaka uye zvinyoro chikafu.
Kuti utsigire pfungwa iyi, data ichangoburwa yakasimbisa kuti huwandu hweprotein uye carbs iwe unodya zuva rese yakakosha kupfuura chirongwa chekudya nguva.
Zvakadini nekuronga kudya?
Ndichiri kumhanyira kuimba yekurovedza muviri, vanoita zvekuvaraidza uye vaongorori vakashamisikawo nezve chimwe chikamu chepfungwa yenguva: pane "nguva yakanaka" yekudya. Kwemakore, nyanzvi dzakawanda dzezvekudya dzakakurudzira vanhu kuti vadye akawanda macalorie uye carbs kwemangwanani uye mashoma macalorie, kunyanya carbs, manheru. Ipapo, kamwe kamwe, dzimwe nyanzvi itsva dzakatanga kurumbidza zvakapesana, dzichitiudza kuti tinofanira kudya mazhinjisa amacalorie edu namacarbohydrate panguva yokudya kwamasikati.
Saka ndiani akarurama?
Breakfast Club
Ongororo ichangoburwa yakabvunza mubvunzo: Zvine basa here kana iwe ukadya hafu yako yemazuva ese macalorie pakudya kwemasikati kana pamangwanani? Vatsvakurudzi vaifunga kuti zvaizokanganisa sei huremu hwemuviri, chiuno chechiuno, chido, insulin senitivity.
Boka raidya hafu yemakoriyumu avo ezuva nezuva pakudya kwemangwanani rakarasikirwa nehuremu huzhinji uye masendimita akawanda pachiuno, rakaratidza kuvandudzwa kwe insulin senitivity, uye yakashuma kugutsikana zvakanyanya.
Wow. Zviripachena, iwe unofanirwa kudya akawanda macalorie emangwanani, handiti? Kwete kwete. Kwete nekukurumidza. Vafudzi ve "carbs uye macalorie pakudya kwemasikati" vane zvikonzero zvavo zvekunamatira kune zvavanoda.
Tora, semuenzaniso, chidzidzo chakabudiswa mu Journal of Nutrition kuenzanisa vanhu vaidya 70% yemakoriyumu avo ezuva nezuva manheru nevaya vakadya kudya kwemangwanani. Pasi pemamiriro ezvinhu akadzorwa zvakanyanya, vanonwa kudya kwemanheru uye vanonwa kudya kwemangwanani vachiita maekisesaizi e-aerobic vakawana huwandu hwakafanana hwemhasuru uye vakarasikirwa nemafuta akafanana!
Ongororo yemwedzi mitanhatu ichangoburwa yakawana kuti kurasikirwa nehuremu, kutenderera kwechiuno, uye mafuta anowedzera apo macarbohydrates mazhinji anodyiwa manheru, pane masikati. Manheru kudya kwemakhahydrates zvakare kunovandudza mazinga eglucose, kunoderedza kuzvimba uye kuderedza kudya.
Zvakanaka, kanganwa nezvehurongwa.
Saka ndiani ari pachokwadi? Vatsigiri vekudya kwemangwanani kana vatsigiri vekudya kwemanheru? Zvimwe zvidzidzo zvakaratidza kuti kudya kwemangwanani ndiyo nguva yakanakisisa yekudya zvokudya zvakakura (3 zvidzidzo), vamwe havana kuwana mutsauko mukurasikirwa kwehuremu pakati pekudya kwekudya kwemoyo uye kudya kwemoyo (2 zvidzidzo), uye zvimwe zvidzidzo zvakaratidza zvakakosha zvekudya usiku (2 zvidzidzo) XNUMX zvidzidzo). )
Chii chatinogona kunzwisisa kubva kune iyi inopokana hodgepodge yemhedziso? Muchokwadi, zviri nyore kwazvo: isu tese takasiyana. Hapana mutemo umwe wemunhu wese.
Hongu, tsvakiridzo yemitambo ye circadian yakawana kuti vanhu (nemhuka) vanosiyana zvakanyanya mumasikirwo avo ekurara-kumuka. Saka wadii kushandisa mutemo uyu wekusiyana-siyana pakudya kwedu?
Tevera rhythm yako wega. Tevera ruzivo rwako. Ita izvo zvinoshanda - kwauri iwe. Tevera zvido zvepanyama.
Kana kudya kwemangwanani kuchiita kuti unzwe zvakanaka, zvakanaka. Kana kudya kwemanheru kunodzikamisa uye iwe ukarara zvakanaka nedumbu rakazara, izvo zvakanaka zvakare.
Asi zvakadini ... kuita pasina kudya kwemangwanani? Mira zvishoma. Hapana kudya kwemangwanani zvachose? Zvechokwadi, munhu wose anoziva kuti kudya kwemangwanani ndiko kudya kwakakosha kwezuva! Uye, kunyanya, kuti ipfungwa yakanaka kudya akawanda emacarbohydrates mangwanani. Hameno ndizvo zvandaigaroudzwa nasekuru. Kurudziro iyi inoreva kuti panguva yekudya kwemangwanani tanga tichitsanya kwemaawa masere kusvika gumi nemaviri. Naizvozvo miviri yedu inoda zvinovaka muviri (uye kunyanya macarbohydrates).
Glycogen yedu, kunyanya muchiropa, iri kupera. Mukuwedzera, kumwe kutsvakurudza kunoratidza kuti tinoshandisa makabhohaidhiretsi zvakanaka mangwanani kupfuura manheru. Saka zvinoita sezvine musoro kuti tidye macarbs akawanda pamangwanani pane kudya kwemasikati. Handizvo here?
Parizvino, ndinovimba munogona kuona kuti gakava iri riri kupera sei. Izvi hazvirevi kuti kurega kudya kwemangwanani kwakaipa; kana kuti kuva necarbs kwemangwanani hakuna kunaka. Kutaura zvazviri, zvose zvingasarudzwa zvinogamuchirwa.
Debunking ngano yemangwanani
Nepo angangoita wese wezvekudya kwemakore makumi maviri apfuura anga achiti kudya kwamangwanani ndiko kudya kwakakosha kwezuva, zvinozoitika kuti gakava rekudya kwemangwanani harina kusimba.
Mune ichangoburwa American Journal of Clinical Nutrition, masayendisiti akaongorora akawanda ezvidzidzo kuti atarise kupindwa muropa kwemangwanani kune huremu hwemuviri.
Mhedziso yavo: Kubatana kunowanzotaurwa pakati pekudya kwekudya kwekudya kwemangwanani uye kurasikirwa nehuremu kunongova kwechokwadi.
Izvozvo hazviratidzi kuva zvinogutsa, handizvo here? Hongu, nekuda kwekuti imwe ongororo yakasvika kune imwe mhedziso hazvireve kuti nyaya yakavharwa.
Saka, ngatitarisei zvakanyanya kupokana tichifarira kudya kwemangwanani.
Mabhenefiti emangwanani
Mumabhuku, kudya kwemangwanani kunobatanidzwa ne: kuderera kwechido; kuderera kwehuwandu hwekudya kwekudya; kuonda; kuvandudza kushanda kwedzidzo; kuvandudzwa kwemazinga ehuga.
Kana tikamira ipapo, chokwadika, tingafunga kuti hapana chikonzero chokurega kudya kwemangwanani.
Zvisinei, hatigoni kugumira ipapo. Kana tichiongorora zvidzidzo, tinoona kuti mhedzisiro yavo yakasanganiswa.
Mune mamwe mazwi, kudya kwemangwanani kunogona kubatsira kune vamwe vedu. Asi kwete kune wese. Iyo yakasimba pane iyi data inoratidza kuti kudya kwemangwanani ndiko kwakakosha kuvana vasina chikafu chinovaka muviri kana varombo. Asi, nokuda kwavamwe vanhu, inoratidzika kuva nhau yechisarudzo chomunhu oga.
Zvakanakira kurega kudya kwemangwanani
Imwe tsvagiridzo inoratidza kuti kusvetuka kudya kwemangwanani kunogona kukuita kuti uwedzere kusimba, kuonda, uye hutano. (Parizvino, vanasekuru vangu vanofanira kunge vachichema.)
Semuyenzaniso:
Vanhu vane chirwere cheshuga cherudzi rwechipiri vanonzwa zviri nani pavanorega kudya kwemangwanani zvachose uye kudya kudya kwemasikati.
Vamwe vanhu vanosarudza kurega kudya kwemangwanani vanopedzisira vadya zvishoma kana zvichienzaniswa nevanoda kudya kwemangwanani.
Uye kusvetuka kudya kwemangwanani kwakawanikwa kuchingoshanda pakuderedza uremu sekudya.
Saka kurega kudya kwemangwanani zvingava nani kwauri? Pamwe hongu. Pamwe kwete.
Uchapupu hwepakutanga hunoratidza kuti kurega kudya kwemangwanani kunogona: kuwedzera kuparara kwemafuta; kuwedzera kusunungurwa kwekukura kwehomoni (iyo ine simba rekugadzirisa uye rinopisa mafuta); kunatsiridza kutonga kweglucose yeropa; kunatsiridza basa remoyo; kuderedza kudya.
Zvisinei, zvizhinji zvezvidzidzo izvi zvakaitwa mumhuka uye zvidzidzo zvishomanana chete zvakaitwa muvanhu. Iko kune, hongu, hapana vimbiso yekuti shanduko idzi mune yedu physiology ichatungamira kune-refu mabhenefiti. Pakupedzisira, chidzidzo chechangobva kuitika chinopa chinyorwa chinonakidza pakubatana pakati pekudya kwemangwanani uye kuora muviri.
Vatsvakurudzi vakapatsanura vanhu mumapoka mana: Vafambisi vezvokudya zvemangwanani vaifanira kuidya. Maskippers emangwanani aifanira kunge akasvetuka. Vanoda kudya kwemangwanani vaifanira kunge vakaidya. Vanoda kudya kwemangwanani vaifanira kunge vazvipotsa.
Uye unoziva here chakawanikwa? Mapoka ane maitiro uye maitiro ezuva nezuva akashandurwa akawana kurasikirwa kwakanyanya kwekureruka. Vanhu vaiwanzodya kudya kwemangwanani uye kusvetuka panguva yekudzidza vakarasikirwa nehuremu. Uye vanhu vaigara vachisvetuka kudya kwemangwanani panguva yekudzidza vakarasikirwa nehuremu. Saka pakupedzisira, kudya kana kurega kudya kwemangwanani inyaya yekuda.
Zvakadini nefood frequency?
Kwemakore, vezvekudya (ini ndakasanganisira) vakatenda kuti nzira yakanakisa yekudya kwemazuva ese ndeyekudya zvidiki, zvinogara zvichidyiwa zuva rese. Kukoreji ndaidya kasere pazuva. Hongu, sere!
Zvichienderana netsvagiridzo, takafungidzira kuti kugara tichidya kunomhanyisa metabolism, kunobatsira kudzora insulin, mahormone, cortisol, uye kutonga kudya. Zvisinei, ongororo ichangobva kuitika mu Journal of the International Society of Sports Nutrition inoratidza zvimwe.
Chero bedzi isu tichidya chikafu chakakodzera muchiyero chakakodzera, kuwanda kwekudya kunoratidzika kunge inyaya yekuda kwemunhu.
Unogona kuda kudya kwakawanda pazuva (kureva maawa mashoma ega ega). Kana kuti iwe unogona kudya zvakati wandei chikafu zuva rega rega (kureva kuti, paine mikaha yakakura pakati). Uye hapana mutsauko wepanyama. Asi panogona kuva nekusiyana kwepfungwa, mufunge. Ndokusaka ini ndichikurudzira zvikuru kuteerera kune muviri wako wega.
Kana nguva yekudya ichine basa
Usaite chikanganiso, nguva yekudya inyaya yakaoma. Zvaizoda bhuku rose kuti rivhare nyaya iyi zvizere.
Saka, ikozvino, ndiri kubvunza mubvunzo uyu: nguva dzekudya hadzina basa?
Mhinduro: Kwete!
Pane nguva dzekudya dzakakodzera dzevamwe vanhu. (Zvimwe pane izvi pazasi.)
Ingorangarira kuti:
Kusarudza nguva yakakwana yekudya kunogona kubatsira. Kana kuti inogona kuwedzera mitsara yekuoma kusingakoshi. Zvose zvinoenderana nemamiriro ezvinhu. Kana iwe uri muvaki wemuviri kana mumhanyi, ichi chinhu chimwe, asi kana iwe uri overweight mushandi wemuhofisi, zvakatosiyana.
Muchokwadi, kana iwe uchingoda kuderedza uremu uye kuve uine hutano, haudi akakosha mapuroteni ekuyananisa hutano uye kurovedza muviri. Pane zvinhu zvakanyanya kukosha.
Heino rondedzero inobatsira yezvakakosha.
Chikafu chako chekukosha
Unodya zvakawanda sei? (Kurudziro: Idya kusvika waguta, usatevedzera calorie control guide.)
Unodya sei? (Kurudziro: Idya zvishoma nezvishoma uye nepfungwa, pasina zvinokanganisa.)
Unodyirei? (Nzara, kufinhwa, kunze kwekambani, kugarisana nevamwe?)
Unodyei? (Kurudziro: mapuroteni akagadzirwa zvishoma, miriwo, michero, masita ane hutano uye mafuta ane hutano)
Unodya rinhi? (Zvino iwe ungada kufunga nezvekudya kwemangwanani, kudya kwemanheru, nguva yekurovedza muviri, nezvimwe.)
Kune vanovaka muviri, imwe hafu yezana muzana yemafuta emuviri inogona kureva musiyano pakati pekukunda nekurasikirwa. Kune vazhinji vedu, nguva dzekudya hadzina kukosha zvakadaro. Pamusoro pezvo, sarudzo dzekudya dziri nani hadzitsigire hurombo husina kunaka uye kudya kusingafungi.
Chiitiko chedu nezviuru zvevatengi uye data nyowani yesainzi inotiratidza kuti kune vanhu vazhinji, nguva dzekudya hadzisi dzekutanga.