UBrian St. Pierre
Ingabe kunendaba ngempela lapho udla? Ngempilo enhle? Ngenhlalakahle? Okokusebenza? Ake sibhekisise lolu daba.
Isikhathi sokudla
Izikhathi zokudla ziye zacutshungulwa abacwaningi ngokwemibono eyahlukene emashumini ambalwa eminyaka adlule. Futhi imiphumela yabo yabangela imvuselelo enkulu. Ekuqaleni kwawo-2000, ngokushicilelwa kokudla okunomsoco wezemidlalo nguJohn Ivey noRobert Portman, umqondo wezikhathi zokudla waba okunye ukulungiswa. Ngokujulile, wonke uchwepheshe wezokudla kwezemidlalo unekhophi yalesi sihloko. Kuhlanganisa nenceku yakho elalelayo. Ngaze ngabhala izihloko ezimbalwa ekolishi ngale ndaba. Kube nocwaningo lokuthi isikhathi sokudla sithinta kanjani ukululama ekuzilolongeni okukhulu kakhulu.
Ukudla okunomsoco ngemuva kokuzivocavoca umzimba
Akumangalisi ukuthi lo mqondo uye wavela futhi ososayensi baye bafinyelela esiphethweni sokuthi ukudla okuhlukene kufanele kudliwe ngezikhathi ezahlukene zosuku.
Ngokwesibonelo:
Ukudla kwangemva kokujima kufanele kube nama-carbohydrate acebile, ikakhulukazi isitashi esigayeka ngokushesha (njengamazambane noma ilayisi) noma ama-carbohydrate anoshukela (njengezithelo).
Ngesikhathi sokudla okuvamile, kufanele kube nama-carbohydrate amancane, kodwa amaprotheni amaningi, amafutha anempilo kanye ne-fiber.
Kuye kwafakazelwa ngokwesayensi ukuthi ngalokhu kudla, abantu basebenza kangcono, baba nomzimba omncane, banamandla futhi banempilo.
Kodwa ucwaningo alugcini nje ekudleni kwabasubathi. Ngisho nabantu abanesifo sikashukela sohlobo 2 basabela ngokuphumelelayo ekudleni okune-carbohydrate ecebile ngemva kokujima. Ngakho, izincomo ezihambisanayo zazalwa.
Kodwa konke sekushintshile
Konke kushintshile eminyakeni eyi-10-15 edlule. Hhayi-ke, akushintshile kangako. Kunalokho, ulwazi lwethu selujule, njengoba luhlala lunjalo, ngokufika kocwaningo olusha. Kusukela ekuqaleni kwawo-2000, isibonelo, sithole ukuthi ezinye zezifundo zangaphambilini zazinamaphutha kanye nobuthakathaka bokuklama.
Okokuqala, zazingokwesikhashana—ezithatha amasonto noma izinyanga ezimbalwa, mhlawumbe ngisho nezikhathi zokuqeqesha ezimbalwa. Ngenxa yalokhu, abasitsheli ngempela ukuthi kuzokwenzekani esikhathini eside.
Okwesibili, bagxile kulokho esikubiza ngokuthi "i-soft" endpoints, i-protein synthesis, i-glycogen replenishment, nebhalansi ye-nitrogen. Ngenxa yalokhu, asizange sibe nedatha ezindaweni zokugcina “eziqinile” njengokulahlekelwa kwamafutha kwangempela kanye nokuzuza kwemisipha.
Kuyathakazelisa ukuthi njengoba idatha yesikhathi eside ibonisile, izikhathi zokudla azikhawulelwe esixazululweni esilingana nosayizi owodwa.
Ucwaningo oludumile noluvame ukucashunwa lwango-2006 lwabonisa ukuthi amaprotheni nama-carbohydrate adliwe ngokushesha ngaphambi noma ngemva kokuzivocavoca kwakunokwenzeka kakhulu ukwakha imisipha namandla kunezakhamzimba ezifanayo ezidliwa ngezinye izikhathi.
Ngeshwa, bambalwa kakhulu abantu abathi izifundo ezengeziwe ezisebenzisa izimo ezifanayo azizange zithole umphumela ofanayo.
Isikhathi sokudla akusona ukuphela kwento ebalulekile
Nokho, ucwaningo aluphelele. Futhi imiphumela ayihlali icacile. Ngokusekelwe endikimbeni yamanje yocwaningo enezihloko ezingaphezu kuka-20, ngifinyelele esiphethweni sokuthi isikhathi sokuthatha izakhi asibalulekile kakhulu kubantu abaningi abazama ukubukeka nokuzizwa bengcono kakhulu.
Angicacise: cha, angicabangi ukuthi inani lesikhathi sokudla liya ku-zero futhi ungadla noma nini lapho uthanda. Kwezinye izimo, lokhu cishe kubaluleke kakhulu. (Sizowabheka ngezansi.)
Kodwa-ke, abantu abaningi abahlakaniphe ngempela nabasebenza kanzima bakhathazeka ngamaphoyinti angcono ezikhathi zokudla, kodwa abakhathali ngokulala, imifino, noma ezinye izici ezibaluleke kakhulu zezempilo. Futhi kuyihlazo.
Ngakho nali iphuzu lami elibalulekile. Uma unentshisekelo, ake sijule kancane. Ngemuva kokuqeqeshwa, "iwindi le-anabolic lamathuba" liyavuleka. Sekuyiminyaka, ucwaningo olungcwele lokudla okunempilo nokuvumelanisa ukuqeqeshwa kube yilokho esikubiza ngokuthi "iwindi le-anabolic lamathuba."
Umqondo oyisisekelo uwukuthi ngemva kokuzivocavoca, ikakhulukazi phakathi nemizuzu yokuqala ye-30-45 noma ngaphezulu, imizimba yethu ilangazelela umsoco. Ngokombono, ukunyakaza, ikakhulukazi ukunyakaza okunamandla njengokuphakamisa izinsimbi noma ukugijima, kuthuthukisa ikhono lemizimba yethu lokucubungula ukudla okusindayo.
Ngalesi sikhathi, imisipha yethu imunca i-glucose ngenkuthalo futhi iyisebenzise njengophethiloli noma iguqule ibe yi-glycogen (esikhundleni samafutha). Futhi ukudla kwamaprotheni ngemuva kokuzivocavoca kuthuthukisa ukwakheka kwamaprotheni. Eqinisweni, ucwaningo olulodwa lwabonisa nokuthi ukudla imizuzu engaphezu kwe-45 ngemva kokuzivocavoca kunciphisa kakhulu ukumuncwa.
Shesha, iwindi le-anabolic liyavalwa!
Ngosizo lwale mininingwane yokuphila, ivangeli lizinzile emiqondweni yabantu ukuthi kufanele sidle amaprotheni nama-carbohydrate agayeka ngokushesha ngemva kokuphela kokujima. Noma okungcono, yidla ngaphambi kokuzivocavoca kwakho. (Mhlawumbe ngisho nangesikhathi sokujima.) Kwabonakala sengathi lapho sithola imisoco ngokushesha, kuba ngcono. Ngokujulile, kwakungeke kube ngedwa owalahla i-barbell phansi futhi ngaqala ukwethuka, waklebhula isikhwama sesiphuzo sezemidlalo, ngizama ngamandla ukubamba leso sikhathi somlingo we-protein synthesis.
Ngokushesha! Ngokushesha! Ngokushesha! Iwindi le-anabolic liyavalwa!
Inkinga nje ukuthi ucwaningo alukawusekeli lo mbono isikhathi eside. Futhi ngenxa yokuthi sibona umphumela omuhle esikhathini esifushane (engxenyeni elandelayo yehora) akusho ukuthi kuzoba nomthelela emiphumeleni yesikhathi eside (isibonelo, ezinyangeni ezintathu).
Eqinisweni, ucwaningo lwakamuva lwesikhathi eside lubonisa ukuthi "iwindi le-anabolic lamathuba" empeleni likhulu kakhulu kunalokho ebesikukholelwa. Lena akuyona i-porthole encane, kodwa ithuba elikhulu, njenge-cathedral.
Phola ndoda, isikhathi sisekhona
Nakuba ukuhlakanipha kokuhlanganisa amaprotheni nama-carbohydrate nokusebenza kwakho kusengakaphikiswani, cishe unehora elilodwa noma amabili ngaphambi nangemva kokujima kwakho ukuze udle ukuze uthole izinzuzo eziphezulu zezempilo.
Ngaphezu kwalokho, kubantu abaningi, ngaphandle kwabanye abasubathi, akubonakali kungakhathaliseki ukuthi badla ngokushesha kangakanani ngemva kokuzivocavoca.
Esikhundleni sokukhathazeka ngokumunca i-cornstarch kanye ne-whey hydrolyzate ngemva nje kokujima kwakho futhi uphathe izikhwama ezinkulu, ungakwazi ukushayela ngokuphepha uye ekhaya, ugeze, upheke futhi udle ukudla okumnandi nokusha.
Ukuze wenze ikhophi yasenqolobaneni yalo mbono, idatha yakamuva iqinisekisile ukuthi inani eliphelele lamaprotheni nama-carbs owadla usuku lonke libaluleke kakhulu kunesu lesikhathi sokudla okunempilo.
Kuthiwani ngokuhlela ukudla?
Ngenkathi bephuthuma ejimini, abathanda ukuzilibazisa nabacwaningi baphinde bazibuza ngesinye isici somqondo wesikhathi: ingabe sikhona “isikhathi esingcono kakhulu” sokudla. Sekuyiminyaka, ochwepheshe abaningi bokudla okunempilo beluleka abantu ukuthi badle ama-calories amaningi kanye nama-carbs kwasekuseni kanye nama-calories ambalwa, ikakhulukazi ama-carbs, kusihlwa. Khona-ke, kungazelelwe, abanye ochwepheshe abasha baqala ukutusa okuphambene, besitshela ukuthi kufanele sidle ingxenye enkulu yama-kilojoule nama-carbohydrate ethu ngesikhathi sokudla kwasemini.
Ngakho ubani oqinisile?
Breakfast Club
Ucwaningo lwakamuva lubuze umbuzo: Ingabe kunendaba uma udla uhhafu wamakholori akho osuku ngesidlo sasemini noma ekuseni? Abacwaningi bebecabanga ukuthi kuzosithinta kanjani isisindo somzimba, isiyingi sokhalo, isifiso sokudla, ukuzwela kwe-insulin.
Iqembu elidle uhhafu wamakholori alo ansuku zonke ngesikhathi sasekuseni lehle isisindo esengeziwe nama-intshi engeziwe okhalweni, labonisa ukuthuthukiswa kokuzwela kwe-insulin, futhi labika ukuthi laneliseke kakhulu.
Hewu. Ngokusobala, udinga ukudla ama-calories amaningi ngesidlo sasekuseni, akunjalo? Cha cha. Hhayi ngokushesha. Abalandeli "bama-carbs nama-calories ngesikhathi sasemini" banezizathu zabo zokunamathela kulokho abakuthandayo.
Thatha, isibonelo, ucwaningo olwanyatheliswa kuyi-Journal of Nutrition eqhathanisa abantu abadla u-70% wekhalori yabo yansuku zonke kusihlwa nalabo abadla isidlo sasekuseni esinenhliziyo enhle. Ngaphansi kwezimo ezilawulwa kakhulu, abaphuza isidlo sakusihlwa nabaphuza ibhulakufesi abenza umsebenzi wokuvivinya umzimba bathole inani elifanayo lesisindo somzimba futhi balahlekelwa inani elifanayo lamafutha!
Ucwaningo lwakamuva lwezinyanga eziyisithupha luthole ukuthi ukuncipha kwesisindo, ukuzungeza okhalweni, namafutha ayanda lapho ama-carbohydrate amaningi edliwa kusihlwa, kunasemini. Ukudla kwama-carbohydrate kusihlwa nakho kuthuthukisa amazinga eglucose, kunciphisa ukuvuvukala futhi kunciphisa isifiso sokudla.
Kulungile, khohlwa ngeshejuli.
Pho ubani oqinisile? Abakhulumeli besidlo sasekuseni noma abamele ukudla kwakusihlwa? Ezinye izifundo zibonise ukuthi ukudla kwasekuseni yisikhathi esingcono kakhulu sokudla ukudla okukhulu (izifundo ezi-3), abanye abatholanga mehluko ekulahlekelweni kwesisindo phakathi kwesidlo sasekuseni esinenhliziyo nokudla okunenhliziyo (izifundo ezi-2), kanti ezinye izifundo zibonise izinzuzo ezibalulekile zokudla ebusuku (izifundo ezi-2) XNUMX izifundo). ).
Yini esingayiqonda kulokhu kungqubuzana kweziphetho? Eqinisweni, kulula kakhulu: sonke sihlukile. Awukho umthetho wawo wonke umuntu.
Ngempela, ucwaningo lwesigqi se-circadian luthole ukuthi abantu (nezilwane) bayahluka kakhulu emijikelezweni yabo yemvelo yokulala. Ngakho kungani singasebenzisi lo mthetho wokuhlukahluka ekudleni kwethu?
Landela esakho isigqi. Landelela umuzwa wakho. Yenza okusebenzayo - kuwe. Landela ukuthambekela kwemvelo.
Uma ukudla kwasekuseni kusenesikhathi kukwenza uzizwe umuhle, umuhle. Uma isidlo sakusihlwa sikwehlisa umoya futhi ulale kahle nesisu esigcwele, lokho kuhle kakhulu.
Kodwa kuthiwani…ukwenza ngaphandle kwasekuseni? Linda umzuzu nje. Akukho kwasekuseni nhlobo? Yiqiniso, wonke umuntu uyazi ukuthi ukudla kwasekuseni kuwukudla okubaluleke kakhulu kosuku! Futhi, ikakhulukazi, ukuthi kuwumqondo omuhle ukudla ama-carbohydrate amaningi ekuseni. Hhayi-ke, yilokho ogogo nomkhulu ababehlale bengitshela khona. Lesi sincomo sisho ukuthi ngesikhathi sasekuseni sesisuke sizilile amahora ayisishiyagalombili kuya kwayishumi nambili. Ngakho-ke imizimba yethu idinga umsoco (ikakhulukazi ama-carbohydrate).
I-glycogen yethu, ikakhulukazi esibindini, iyehla. Ngaphezu kwalokho, olunye ucwaningo lusikisela ukuthi sisebenzisa ama-carbohydrate ngokuphumelelayo ekuseni kunakusihlwa. Ngakho-ke kubonakala kunengqondo ukuthi kufanele sidle ama-carbs amaningi ngesikhathi sasekuseni kunasemini. Akuyona?
Njengamanje, ngithemba ukuthi uyabona ukuthi le ngxabano ihlukana kanjani. Lokhu akusho ukuthi ukweqa ukudla kwasekuseni kubi; noma ukuthi ukudla ukudla kwasekuseni akukuhle. Eqinisweni, zombili izinketho zamukelekile impela.
Ukuphikisa inganekwane yasekuseni
Nakuba cishe zonke izazi zokudla okunomsoco kule minyaka engu-20 edlule bezilokhu zithi ukudla kwasekuseni kuwukudla okubaluleke kakhulu kosuku, kuvele ukuthi ingxabano ngesidlo sasekuseni empeleni ibuthaka.
Kumagazini wakamuva we-American Journal of Clinical Nutrition, ososayensi bahlaziye inqwaba yezifundo ukuze balandelele ukuluthwa kwasekuseni kwesisindo somzimba.
Isiphetho sabo: Isixhumanisi esivame ukucashunwa phakathi kwesidlo sasekuseni esiphundu kanye nokuncipha kwesisindo siyiqiniso ngokucatshangelwa.
Lokho akuzwakali kuqinisekisa, akunjalo? Yiqiniso, ngenxa yokuthi ucwaningo olulodwa lwafinyelela esiphethweni esithile akusho ukuthi icala livaliwe.
Ngakho-ke, ake sibhekisise izimpikiswano ezivuna ukudla kwasekuseni.
Izinzuzo Zasekuseni
Ezincwadini, ukudla kwasekuseni okunenhliziyo kuhlotshaniswa: nokuncipha kwesifiso sokudla; ukwehla kokudla okuphelele; ukuncipha kwesisindo; ukwenza ngcono ukusebenza kwezemfundo; ukuthuthukiswa kwamazinga kashukela egazini.
Uma sima lapho, yebo, singase sicabange ukuthi asikho isidingo sokweqa ukudla kwasekuseni.
Nokho, ngeke sigcine lapho. Lapho sibuyekeza izifundo, sibona ukuthi imiphumela yazo ixubile.
Ngamanye amazwi, ukudla kwasekuseni kungase kube yinzuzo kwabanye bethu. Kodwa hhayi wonke umuntu. Okuqine kakhulu kule datha kusikisela ukuthi ukudla kwasekuseni kubaluleke kakhulu ezinganeni ezingondlekile noma ezimpofu. Kodwa, kwabanye abantu, kubonakala kuyindaba yokuzikhethela komuntu siqu.
Izinzuzo zokweqa ukudla kwasekuseni
Olunye ucwaningo empeleni luphakamisa ukuthi ukweqa ukudla kwasekuseni kungakwenza uqine, ululame, futhi ube nempilo. (Okwamanje, ugogo nomkhulu kumelwe ukuba bayabubula.)
Ngokwesibonelo:
Abantu abanesifo sikashukela sohlobo 2 bazizwa bengcono uma beqa ukudla kwasekuseni ngokuphelele futhi bedla isidlo sasemini esimnandi.
Abanye abantu abakhetha ukweqa ibhulakufesi bagcina bedle kancane uma kuqhathaniswa nabathandi besidlo sasekuseni.
Futhi ukweqa ibhulakufesi kutholakale ukuthi kusebenza kahle ekwehliseni isisindo njengokuwudla.
Ngakho ukweqa ukudla kwasekuseni kungaba ngcono kuwe? Mhlawumbe yebo. Mhlawumbe akunjalo.
Ubufakazi bokuqala bubonisa ukuthi ukweqa ukudla kwasekuseni kungase: kwandise ukuwohloka kwamafutha; ukwandisa ukukhululwa kwe-hormone yokukhula (okunomphumela wokuvuselela nokushisa amafutha); ngcono ukulawulwa kweglucose yegazi; ngcono umsebenzi wenhliziyo nemithambo yegazi; ukunciphisa ukudla.
Nokho, iningi lalezi zifundo zenziwe ezilwaneni futhi zimbalwa izifundo ezenziwe kubantu. Asikho-ke isiqinisekiso sokuthi lezi zinguquko ku-physiology yethu zizoholela ezinzuzweni zesikhathi eside. Ekugcineni, ucwaningo lwakamuva lunikeza i-postscript ethakazelisayo mayelana nokuxhumana phakathi kwasekuseni nokulahlekelwa isisindo.
Abacwaningi bahlukanise abantu ngamaqembu amane: Okaputeni besidlo sasekuseni okufanele ngabe bayawudla. Okaputeni besidlo sasekuseni okufanele ngabe bayakweqa. Abathandi bokudla kwasekuseni okufanele ngabe bakudlile. Abathandi bokudla kwasekuseni okufanele ngabe baphuthelwe.
Futhi ingabe uyazi ukuthi yini eyatholwa? Amaqembu imikhuba yawo kanye nezinqubo zansuku zonke ezishintshiwe abhekana nokulahlekelwa kwesisindo okubaluleke kakhulu. Abantu abavame ukudla isidlo sasekuseni futhi baseqa ngesikhathi socwaningo behla emzimbeni. Futhi abantu abajwayele ukweqa ukudla kwasekuseni phakathi nocwaningo behla emzimbeni. Ngakho ekugcineni, ukudla noma ukweqa ukudla kwasekuseni kuyindaba yokukhetha.
Kuthiwani ngezikhathi zokudla?
Sekuyiminyaka, izazi zokudla okunomsoco (nami ngihlanganise) zikholelwa ukuthi indlela engcono kakhulu yokudla kwansuku zonke iwukudla okuncane, ukudla okuvamile usuku lonke. Ekolishi, ngangidla ukudla okuyisishiyagalombili ngosuku. Yebo, isishiyagalombili!
Ngokusekelwe ocwaningweni, sacabanga ukuthi ukudla njalo kusheshisa imetabolism, kusiza ukulawula i-insulin, amahomoni, i-cortisol, nokulawula isifiso sokudla. Kodwa-ke, ukubuyekezwa kwakamuva ku-Journal of the International Society of Sports Nutrition kuphakamisa okunye.
Uma nje sidla ukudla okufanele ngamanani afanele, ukuvama kokudla kubonakala kuyindaba yomuntu siqu.
Ungase ukhethe ukudla okuncane okuningi ngosuku (okungukuthi njalo ngamahora ambalwa). Noma ungadla izidlo eziningana ezinkulu nsuku zonke (okungukuthi, kunezikhala zesikhathi esikhulu phakathi). Futhi cishe awukho umehluko wokuphila. Kodwa kungase kube nokuhlukana kwengqondo, khumbula. Kungakho ngincoma kakhulu ukulalela umzimba wakho.
Lapho isikhathi ekudleni sisabalulekile
Ungalenzi iphutha, isikhathi sokudla siyinkinga enzima. Kungadingeka incwadi ephelele ukuhlanganisa lolu daba ngokugcwele.
Ngakho-ke, okwamanje, ngibuza lo mbuzo: izikhathi zokudla azinandaba?
Impendulo: Akunjalo!
Kunezikhathi zokudla ezifanele zabantu abathile. (Okwengeziwe ngalokhu ngezansi.)
Khumbula nje ukuthi:
Ukunquma izikhathi ezifanele zokudla kungaba usizo. Noma ingase yengeze izingqimba zobunkimbinkimbi obungadingekile. Konke kuncike kumongo. Uma ungumakhi womzimba noma umsubathi, lokhu kuyinto eyodwa, kodwa uma uyisisebenzi sasehhovisi esikhuluphele, kuhlukile.
Eqinisweni, uma ufuna ukunciphisa umzimba futhi ube nempilo engcono, awudingi imithetho ekhethekile yokuvumelanisa umsoco nokuzivocavoca. Kunezinto ezibaluleke kakhulu.
Nalu uhlu lokuhlola oluwusizo lwezinto ezibalulekile.
Isigaba sakho sokudla esibalulekile
Udla malini? (Okunconyiwe: Yidla uze uzizwe usuthi, ungalandeli umhlahlandlela wokulawula amakhalori.)
Udla kanjani? (Okunconyiwe: Yidla kancane futhi ngokucophelela, ngaphandle kokuphazamiseka.)
Udlani? (Ulambile, unesithukuthezi, uphelelwe inkampani, izilungiselelo zomphakathi?)
Udlani? (Isincomo: amaprotheni acutshungulwe kancane, imifino, izithelo, isitashi esinempilo namafutha anempilo)
Udla nini? (Manje ungase uthande ukucabanga ukudla kwasekuseni, isidlo sakusihlwa, isikhathi sokujima kwakho, njll.)
Kwabakhi bomzimba, ingxenye eyengeziwe yephesenti yamafutha omzimba ingasho umehluko phakathi kokuwina nokulahlekelwa. Kwabaningi bethu, izikhathi zokudla azibalulekile kangako. Ngaphezu kwalokho, ukukhetha okungcono kokudla akunxeshezeli izinga eliphansi nokudla okungenangqondo.
Okuhlangenwe nakho kwethu nezinkulungwane zamakhasimende kanye nedatha yesayensi entsha isibonisa ukuthi kubantu abaningi, izikhathi zokudla azizona eza kuqala.