Sei chidimbu chisingawani mafuta?
Pane imwechete mubvunzo wakabvunzwa nevakasika vefirimu yezita rimwechete rinobudiswa ne Air Air Company. Inotaurira pamusoro pezviitiko zviviri zvakaitwa nekusiyana kwemakore makumi mana. Muna 1967, purofesa paYunivhesiti yeVermont, Ethan Simé, akawana vane gumi vanozvipira muVermont State Prison, avo vakavimbiswa kusunungurwa kwokutanga kubatsira sayenzi. Basa rehurukuro idzi nderokudya kusvika ku10 000 kcal pazuva uye kuwana chechina cheyero yavo. Vatori vechikamu vaviri vakadzoka chete ne21%, iyo yose uye izvi hazvina kubudirira, kunyange zvazvo vachidya. Chiitiko ichocho chakasarudzwa kuti chidzoke zvakare nevadzidzi Frédéric Nystrom weSweden University yeLinkoping. Panguva ino, vatori vechikamu mukuedza - mashizha - vaifanira kutora zuva rega rega 5000 kcal zuva roga roga uye kuwedzera uremu hwavo vanenge 15% - inenge mabhii maviri ezvishongo zvevasikana. Zvinonakidza kuti panguva yekuedzwa zvakabva zvaratidza kuti vanhu vakaonda havakwanisi zvakawanda kudya, kunyange zvakashamisa. Asi chii chausingagoni kuita nekuda kwesayenzi! Zvose zvidzidzo zvakaratidza kuti kururamisira kuripo: kana mafuta akazora mafuta, ivo vachawanawo kuwanda. Asi nenzira imwe chete isina kukwana: mumwe munhu achawanazve, uye mumwe munhu-chete madiki maviri. Chinhu chikuru ndechokuti vose vanotora mutsva muzviongorori nenzira dzakaipa zvikuru havana kugadzirisa pfungwa dzevasayendisiti: hapana mumwe wavo akawana nhamba inoda kikilogram. Zvinonakidza kuti gare gare vese vakazvipira vakadzokera kune avo vanowanzoita vasingashande nesimba. Masayendisiti haana kukwanisa kutsanangura ichi chiitiko kusvika pakupedzisira. Zvikonzero zvinoita kuti vamwe vanhu vazviwane zvakaoma kuti varege kubva pakusunga mimba yavo zviri pachena vashomanana. Somuenzaniso, ruzivo rwemagetsi. Saka, mamwe masayendisiti anotadza paFTO gene (inonziwo kuwedzera muviri). Zvinotendwa kuti ndiye anokonzera zvirongwa zvemasabolism uye kuunganidza kweadipose tissue. Vanhu vane zvikamu makumi matanhatu nematatu kubva muzana vanogona kutambura nekuwedzerwa, sezvo zvakaoma kuti vadzivise muedzo wekudya zvakanyanya. Mukuwedzera, ganda "rinobatsira" miviri yavo. Tsvina tsvina inopisa simba zvinopfuura mafuta. Uye kwete chete nekushingaira muviri, asiwo panguva yehope. Vafumi vanowedzera kupisa, uye kupisa kwavo mari inenge hafu yevanhu vakakwana. Nenzira iyo, ndeyekuda kwehutundu hwemasisita muvarume izvo metabolism inowanikwa pakati pe10-20% kupfuura vakadzi. Maererano nedzimwe dzidziso, microflora yemukumbo mukuru inobatsira kurarama nemafuta akawanda. Kana makoloni ema microorganisms akazara, anokwanisa kugadzira zvokudya zvakawanda, uye saizvozvo, mafuta muhudyu achasarudzwa zvishomanana. Nokuti, nenzira, fiber inobatsira zvikuru, iyo inyanzvi yehutano yehutachiwana hwemukumbo microflora. Inokurudzirwa mukurapa dysbiosis uye kuderera. Mukuwedzera, mabhakitiriya emudumbu, nekugadzira fiber, secrete B mavitamini. "
Haasi usimbe, asi unyanzvi
Sei vamwe vanhu vose vachifanira kurwisana (kana kuti kusiya basa) nemakirogiramu akawanda? Chokutanga, tichawana kuti ichi chinonyanya kukanganisa chimiro chetsika. "Metabolism" inobva mushoko rechiGiriki rinoreva "kuchinja". Izvi ndizvo zvatinoita nezvokudya, patinovimba nezvokudya - kutendesa zvokudya kuva simba (makoriri). Tinoipedza nguva dzose, kunyange tikarara - kweusiku hunenge makirogiramu 1000 anopiswa. Asi mari yedu haifaniri kupfuudza huwandu hwesimba yatinowana nezvokudya. Uye masero ane mafuta anogadzirirwa paine genetic level kuitira kuti aumbe zvigadziro zvekushandisa munguva yemberi. Iri ndiro basa ravo guru - kubata, kugadzirisa zvakare nekudzokazve: kamwe kamwe zvinotora nguva yakareba kumirira nguva. (Nenzira, kana iwe ukazviisa kune zvakanyanya kudya, ipapo masero anotanga kuponesa, uye mushure mokurasikirwa, unowana mamwe kirogiramu akawanda). Kuwedzera kurema hakusi pfungwa chaiye. Zviri nyore, haasi muzvinoda. Munhu aigara zvakanaka zvakakwana kuti ararame munguva pfupi yapfuura. Kare, mafuta aiva akanaka kwaari-akamuponesa kubva kunotonho uye akamupa zvokudya. Iye zvino mararamiro edu haasi kubatanidzwa. Munzvimbo dzomusango, mutsvuku - zvirokwazvo anorwara. Zvakanaka, zuva rakawanda sei isu hatidi kuti tive nani? Izvo zvinonzi zvinonzi metabolism (iyo yakawanda kanamori inopiswa nemuviri pazororo) inogona kuverengwa neHarris-Benedict formula. Ichi ndicho chiyero chakanaka chinodiwa kuti urambe uine uremu hwemuviri panzvimbo imwe chete. Kuvanhu: chiyero chemagetsi pazororo = 66 + (13,7 x kureba mu kilogiramu) + 5 x kukwirira mumamita masendimita - (6.8 x yekare) = zuva nezuva inoda zviyero. Kuvakadzi: chiyero chemagetsi chinosara = 655 + (9,6 x kureba mumakirogiramu) + (1.8 x yakakwirira mumamita masentimita) - (4.7 x age) = zuva rimwe nerimwe rinodikanwa pamakirori. Ngatitii kuedza kuverenga kuve nemukadzi wemakore makumi matatu nemakumi matatu nemakumi masere uye yakakura 60 kg. Saka: 655 + (9,6 x 60) + (1.8 x 170) - (4.7 x 30) = 1396. Wedzerai mugumisiro wezvikamu zviviri muzvikamu zvitatu pavhiki uye 1.5 kana zvose zvepanyama kuedza - mapepa okuchinja muhofisi. Zvechokwadi, isuwo tinofanira kufunga nezvekudhura kwekubudisa kupisa nemuviri - uyu ndeumwe 50 - 70% emvura yakashandiswa. Asi zvose zvakafanana zvinowanikwa, kuti vazhinji vedu vanodya zvakawanda, pane zvinodiwa kuti tive nehupenyu hwehupenyu. Zvechokwadi, angadai akave nechingwa chimwe chete chamangwanani.
Chii chinokanganisa kushandiswa kwemagetsi ?
Mukuwedzera kune chimiro chezvakaberekwa uye chimiro, hutori hwemahomoni hunokosha zvakare. Wedzera kuremera kwepfungwa, kutora mishonga. Zvinetso ne-metabolism zvinogona kubuda nekuda kwehutachiona hwepachirwere uye mapascasi. Zera rinowedzerawo matambudziko nemakirogiramu anodarika - mushure memakore makumi matatu, chiyero chemetabolism chakaderedzwa ne 0.5% pagore. Kwemakore, hutoni hwemunhu hunoshanduka. Kunyange zvazvo mukadzi ari muduku - zvakakosha kuisanganisira, pamuviri - kutakura nekudyisa mwana, akakura - kudzorera mafuta kwezuva remvura, nokuti kune mashoma masimba ekuvhima. Mukuwedzera, nekuda kwekuderera kwebasa rekuita, hutachiona huchiderera matiri, asi mafuta anowedzera anowedzera. Uye kunyange kana munhu akachengeta kuenzana kwakafanana, izvi hazvirevi kuti haashanduki. " Uye, chokwadi, chikonzero chikuru chemafuta edu chiito chekudya.
Adventures of carbohydrates
Iko simba redu kwatiri mapuroteni, mafuta uye makhahydrates. Zvisinei, mutumbi unosarudza makhahydrates. Nokuti kuita zvekudya, iwe unodawo kupedza. Asi kana kuparara kwemapurotini kunotora kusvika 30% yekoriori, saka makhahydrates - 2% chete. Saka nei peretruzhdatsya? Saka kudya kwedu kwave kwenguva yakareba kuchienda kuma carbohydrate. Kana, somuenzaniso, kutora oats yakasvibirira kana buckwheat, ivo vachabviswa kwenguva yakareba nemukumbo uye vachatsvaga mari yakawanda yesimba. Iyi pfuma inobatsira vane chirwere cheshuga vasina zvinodhaka kuti vaderedze shuga. Ivo mumadekwana zvakanyorova buckwheat, uye mangwanani vanozvidya zvakasvibirira. Izvozvo zvingaita sokuti zvose zvakafanana nemakhahydrates. Asi kuparadzaniswa kwavo kunopedza simba, iyo inotorwa kubva kuhuga muropa. Pano nharaunda yayo inoderedzawo. Kana iyo yakagadzirirwa kubika, inenge ichitova yakakosha gorobhedha, uye shuga, pane zvinopesana, ichasvetuka. Mumuviri wedu hauna kukwanisa kuderedza nzira yekuita kwavo, nokuti haafaniri kushandisa simba pairi. Somugumisiro, glucose yakawandisa "inochengetwa" nenzira yeglycogen - inenge 600 - 700 g muropa uye musimba. Zvose zvinofanira kuva mafuta. Kazhinji makhahydrates akacheka anomutsa shuga yeropa nokukurumidza. Pakarepo pane hunofadza hunoti: "Tarira zvino wadya, iwe unogona uye unorara." Nenzira, saka muviri unotikomberedza kuti tivhare miromo yedu uye tisapfuurira kudya. Asi mushure mechinguva chiyero cheglucose chinodonha. Ichi chimiro chinotya uye chinotipa chiratidzo: inguva yekurova. Nokudaro, chikonzero chekutanga chekudya zvakadyiwa zviri nyore kudya makhahydrates.
Tinodzidzisa kushandiswa kwemasabolism
Nzira yekukurumidza sei "simbe" inonzi metabolism? Chokutanga, unoda kuwedzera basa remuviri. Nokuti, sezvatotaurwa pamusoro apa, mishonga inoda zvimwe "mafuta" pane mamwe maviri, semafuta. Chechipiri, kubwinya kunobatsira kunobatsira. Zvinokurudzira kupisa kwekupisa, izvo zvinoreva kupisa kwemakoriri akawanda. Chechitatu, iwe unofanirwa kuwedzera fiber pane zvaunodya. Chechina, vamwe vanachiremba vanokurudzira kudya zvishoma. Imwe nzira yekurasikirwa mapaundi akawedzerwa ndeyekuisa maitiro emapurotini nemafuta muzvokudya zvako, kusarudza kudya nechezasi glycemic index (kukwanisa kwezvokudya kuwedzera mazinga eropa glucose). Izvi, nenzira, zvakagadzirwa uye chirongwa chekudya chaMongnac, uye kudya kweAtkins, uye Hollywood, uye Kremlin. Zvishoma uye zvishoma nezvishoma kudya kunosimudza huwandu hwehuga muropa, zviri nani - muviri une nguva yekuushandisa. Kana uchida kudya mishonga yemiti, saka pasina kana kupiswa kwemazuva. Nemhaka yokuti makaroti mavara, semuenzaniso, glycemic index 30, uye akabika kare 80. Chaizvoizvo, iyi nzara yemazuva ano kubva pazuva kana kupfuura. Mumuviri unobvisa borosi nenzira yeglycogen, shuga yepamusoro inowanikwa (zvinobva kunotapira imwe kunyange inotendeuka), mafuta anochengetwa munharaunda anopiswa, uye zvinonyanya kukosha - nzira yekudzorera inotangwa. Asi zvakaoma, sezvatinoziva, kuisa uremu mushure mokurasikirwa. Icho chinotarisa kuti mapaundi akarashika haasati adzorerwa, unofanirwa kuisa nyama muto muzvokudya zvako. Iine chinhu chinokosha 1-carnitine, iyo inobatsira kupisa mafuta. Apo yakawanikwa inobatsira zvikuru ye-1-carnitine, zvechokwadi, mumusika wakaonekwa zvakawanda zvezvokudya zvinowanikwa naro uye mapiritsi. Zvisinei, inofanira kuyeukwa kuti anoita zvishamiso zvake zvisinei pamwe nekubatana ne-low-carbohydrate diet uye kushanda muviri. Nzira yakanyanyisa kuisa huremu yakataurwa neFrench, connoisseurs yewaini. Icho chinotarisa kuti polyphenols yemaruva matsvuku, ari mune zvavanoda zvinwiwa, vanovabatsira kurwisa nemafuta. Chaizvoizvo, izvi zvose zviri nyore kuitwa, handizvo here?