Calorie Keke 101: Jagorar farawa

Wadatacce

• Menene Keken Keken keke?
• Yawancin “Abinci” Na Musamman Na Kasa
• Karbuwa na rayuwa zuwa Abincin yau da kullun
• Hormon ɗinku Suna Aiki Akanku
• Bincike mai Tallafa Keke na Kelori
• Yadda Ake Aiwatar da Keken Kalori
• Misali Ka'idojin Keken Keken Kalori
• Haɗa keken Calorie tare da Motsa jiki
• Dauki Sakon Gida

Keke na calori tsarin cin abinci ne wanda zai iya taimaka maka ka jingina ga abincinka ka rasa nauyi.

Maimakon cinye adadin adadin adadin kuzari kowace rana, abincinku yana canzawa.

Wannan labarin yana bayanin duk abin da kuke buƙatar sani game da keken calorie.

Menene Keken Keken keke?

Keken calorie, wanda kuma ake kira canzawar kalori, salo ne na rage cin abinci wanda zai baka damar zagayawa tsakanin lokaci mai ƙarancin kalori da mafi girman lokacin kalori.

Babu takunkumin abinci ko ƙa'idodi masu tsauri, kawai adadin adadin kuzari da zaku iya ci akan wasu ranaku ko makonni.

Saboda wannan dalili, ba "cin abinci" ba ne a cikin ma'anar al'ada, amma hanya ce ta tsara abincin mako ko na kowane wata.

Bincike ya nuna fa'idojin keken calorie sun haɗa da asarar nauyi mai yawa, haɓaka ƙwarewa don tsayawa kan abinci, ƙarancin yunwa da raguwa a cikin mummunan halayen haɗari da sauye-sauye na rayuwa na rage asarar nauyi na al'ada (,,).

Abin da ya fi haka, ana iya yin motsa jiki mai calorie duk da haka yana aiki mafi kyau a gare ku.

Daya daga cikin mafi kyawun karatu har zuwa yau yayi amfani da zagayowar kwanaki 14. Mahalarta sun yi kwanaki 11 kan cin abinci maras kalori sannan kwanaki 3 na cin ƙarin adadin kuzari (wanda ake kira “refeed”). Sauran karatun sun kalli tsawon makonni 3-4 tare da rawanin sati 1 (,,,).

Kodayake wannan sabuwar hanya ce, amma masu yiwuwar farauta suna da irin wannan tsarin cin abincin ƙarni da suka gabata. Wannan saboda ba koyaushe ake samun abinci iri ɗaya ba kowace rana (4).

Akwai lokutan da abinci ya yi karanci amma kuma a wasu lokuta idan ya wadata, ya danganta da lokacin shekara da kuma nasarar farauta (4).

Keke kalori shine tsarin cin abinci wanda zaku zagaya yawan cin abincin ku na yau da kullun ko sati zuwa sati.

Yawancin “Abinci” Na Musamman Na Kasa

Don fahimtar dalilin da ya sa keken kalori ke da fa'ida sosai, kuna buƙatar fahimtar dalilin da yasa "abincin" na al'ada ya kasa yawancin lokaci.

Gaskiyar ita ce, yawan nasarar da aka samu na asarar nauyi na dogon lokaci ba shi da kyau.

Reviewaya daga cikin nazarin nazarin asarar nauyi ya gano yawancin mutane sun dawo da kusan 60% na nauyin da suka rasa a cikin watanni 12 ().

Bayan shekaru 5, da alama mutane da yawa sun sake dawowa duka nauyin da suka rasa, yayin da kusan 30% zasu auna fiye da nauyinsu na farko ().

Wani binciken ya gano cewa kusan kashi ɗaya bisa uku na masu cin abincin sun dawo da duk nauyin da suka ɓace bayan shekara 1 bayan abincin, tare da kawai 28 daga cikin mahalarta 76 ke riƙe da sabon nauyin su ().

Saboda rasa nauyi da kiyaye shi yana da matukar wahala, gwamnatoci da manyan masu binciken kiba sun yi kokarin karkatar da hankali zuwa rigakafin (,,).

Yawancin karatu suna nuna sauye-sauye na rayuwa da abubuwan halayyar halayyar mutum wanda ke haifar da cin abinci ya gaza a cikin dogon lokaci (,,,,,,,).

Nazarin ya nuna cewa yawancin masu cin abincin sukan dawo da mafi yawan nauyin da suka rasa da farko, kuma galibi suna ƙarewa da nauyi har ma fiye da da.

Karbuwa na rayuwa zuwa Abincin yau da kullun

Gyarawar da aka samu ta hanyar rage cin abinci ya ba da shawarar jikinka ya hango shi a matsayin yanayi mai hatsarin gaske.

Arni da suka gabata, lokacin ƙarancin kalori na iya zama daidai da yunwa ko rashin lafiya.

Don rayuwa, kwakwalwa za ta aika sakonni daban-daban zuwa jiki don kiyaye makamashi.

Yana yin hakan ne ta hanyar sauye-sauyen halittu masu yawa, wadanda a dunkule aka fi sani da “karbuwa na rayuwa.” Wadannan gyare-gyaren marasa kyau sun hada da:

• Rage cikin testosterone: Testosterone shine mahimmin hormone ga duka jinsi, amma mahimmanci a cikin maza. Zai iya ƙi zuwa ƙananan matakan lokacin da yake mutuwa (,).
• Rage cikin kuzarin kashe kuzari: Wannan yana auna yawan kuzarinka ko yawan adadin kuzari da kuke hutawa a hutawa. Wannan raguwar kuma ana kiranta azaman thermogenesis mai dacewa ko "yanayin yunwa" (,,,,,).
• Rage cikin hormone na thyroid: Wannan hormone yana taka muhimmiyar rawa a cikin metabolism. Matakansa galibi suna raguwa yayin cin abinci (,,).
• Rage cikin motsa jiki: Aiki na jiki, mai hankali da tunani, kan sa ya ragu lokacin da yake cin abinci kuma yana iya zama babban mahimmin abu a cikin kiba da sake dawo da nauyi (,,).
• Inara cikin cortisol: Wannan hormone mai damuwa zai iya haifar da al'amuran kiwon lafiya da yawa kuma ya taka rawa wajen samun mai yayin da aka haɓaka matakan koyaushe (,,).
• Ragewa a cikin leptin: Wani muhimmin hormone mai fama da yunwa wanda yakamata ya gayawa kwakwalwarku cewa kun koshi kuma ya daina cin abinci (,).
• Inara cikin ghrelin: Sau da yawa ana gani kamar kishiyar leptin, ana samar da ghrelin a cikin hanyar narkewa kuma yana nuna kwakwalwar ku cewa kuna jin yunwa (,,).

Wadannan karbuwa sune daidai akasin haka na abin da kuke buƙata don cin nasara, asarar nauyi na dogon lokaci.

Kodayake waɗannan canje-canjen na iya faruwa har zuwa wani mataki tare da yin amfani da calori kuma, nazarin yana nuna cewa tasirin ya fi ƙanƙanci.

Abincin mai ƙananan kalori zai shafi yunwa, hormones da metabolism. Wadannan canje-canjen suna da matukar wahala don kiyaye nasarar rage nauyi a cikin dogon lokaci.

Hormon ɗinku Suna Aiki Akanku

Jikin ku yana yin komai cikin ƙarfinsa don rage nauyi na nauyi, kiyaye makamashi har ma da dawo da nauyi bayan sun mutu.

Canje-canje don daidaita haɓakar baƙon abu suna da mahimmin rawa a cikin wannan (,,,,).

Kamar gani, leptin yana rage yunwa, yayin da ghrelin ke kara shi (,,).

A cikin nazarin asarar nauyi na watanni 6, matakan ghrelin ya karu da 24%. Wani binciken da yake lura da mai ginin jiki wanda yake da rauni sosai ya sami karuwar 40% a matakan ghrelin sama da watanni 6 (,,).

A cikin binciken daya, lokacin da mahalarta suka rasa kashi 21% na nauyin jikinsu, matakan leptin sun ragu da sama da 70%. Wani binciken ya gano cewa kwana 3 na cin abinci mafi yawan kalori ya haɓaka matakan leptin da kashi 28% da kashe kuzari da kashi 7% (,).

Wannan fa'ida ce mai fa'ida ta motsawar calorie, saboda lokutan da suka fi yawan kalori na iya rage ghrelin da ƙara leptin.

Misali, binciken daya gano sati 2 na cinye 29-45% karin adadin kuzari ya rage matakan ghrelin da 18% ().

Wani binciken ya gwada watanni 3 akan cin abinci mai yawan kalori zuwa watanni 3 akan cin abinci mara kalori. Kamar yadda ake tsammani, an sami ƙaruwa 20% a cikin ghrelin don ƙungiyar rage cin abinci idan aka kwatanta da raguwar 17% ga ƙungiyar mai yawan kalori ().

Abincin abinci yana haifar da ƙaruwa a cikin yunwar hormone ghrelin, da raguwa a cikin cikakkiyar hormone leptin. Yin keke na kalori na iya taimakawa ta hanyar rage waɗannan halayen maye gurbin.

Bincike mai Tallafa Keke na Kelori

Lokacin da kuka yanke adadin kuzari, yawancin karatu sun sami raguwa sosai a adadin adadin kuzari da kuke ƙonawa kowace rana.

Kamar yadda aka nuna a cikin jadawalin da ke ƙasa, wannan binciken na mako 8 ya sami kusan rage kalori-250 na adadin kuzari da aka ƙone a hutawa ().

Wani binciken kuma an gano wani abinci mai karancin calori na tsawon sati 3 ya rage karfin metabolism sama da 100 adadin kuzari. Koyaya, mahalarta sun sauya zuwa mafi yawan abincin kalori a cikin mako na 4, kuma haɓakar su ta ƙaru zuwa matakan farawa sama ().

Sauran karatun sun gano ragin ragi har zuwa adadin kuzari 500 kowace rana lokacin da suke cin abinci. Wannan yana da mahimmanci don kiyaye nauyi, kamar yadda yakamata ku rage cin abincin ku ta 20-25% kowace rana kawai don kula da sabon nauyin ku,,,.

Game da testosterone, abincin mako 8 da motsa jiki na yau da kullun yana da mummunan sakamako, rage matakan kusan 60% ().

Bayan cin abinci na mako 8, an sanya mahalarta akan abinci mai yawan kalori mai mako guda, wanda ya sami nasarar haɓaka matakan testosterone zuwa al'ada ().

A ƙarshe, binciken da ya fi dacewa ya yi amfani da abincin rana na 11 wanda ya biyo bayan haɓakar kalori mai yawan kwanaki 3 kuma ya kwatanta shi da abinci na yau da kullun tare da ci gaba da ƙuntataccen kalori ().

Duk da an basu izinin cin duk abin da suke so na tsawon kwanaki 3 a kowane sati na 2, mahalarta sun rasa ƙarin nauyi kuma suna da raguwar ƙimar rayuwa ().

Bincike yana nuna kwanakin kalori masu yawa na lokaci na iya haɓaka haɓakar ku da matakan hormone kuma zai iya taimaka muku rage nauyi fiye da abincin yau da kullun.

Yadda Ake Aiwatar da Keken Kalori

Babu tabbatattun dokoki don aiwatar da keken kalori ko lokutan mafi girma-kalori.

Tsaya tare da tsarin abinci wanda yake aiki kuma kake so, to aikata waɗannan lokutan calori masu tsaka-tsaki.

Kuna so ku fara lokacin calorie mafi girma bayan makonni 1-4, lokacin da kuka lura da canje-canje na jiki.

Waɗannan na iya haɗawa da raguwar kuzari, wasan motsa jiki, bacci, motsawar jima'i ko yankin mai asara.

Abubuwan cin abinci suna tafiya yadda yakamata a sati na farko ko biyu, amma sa'annan kun sami raguwar sanadiyyar kuzari, aiki da ingancin rayuwa.

Wannan shine lokacin da zaku so ƙara lokacin calori mafi girma. Zai fi kyau ka saurari jikinka ka ba shi fewan kwanaki kaɗan don murmurewa da mai kafin mai toshe mini-rage cin abinci na gaba.

Wasu mutane suna jin daɗin samun waɗannan kwanakin calorie mafi girma kowane mako. Misali, kwanaki 5 masu karancin kalori da kuma kwanaki 2 masu yawan calorie.

Wasu suna son shiga cikin tsari na yau da kullun da abinci don tsawan makonni 2-4 kafin ƙarawa a cikin dan lokaci mai tsowon lokaci mai tsawon kwanaki 5-7.

Bi ko ɗauki abincin da za ku ji daɗi ku manne masa, sa'annan a sauƙaƙe a cikin mafi yawan calorie refeeds kowane makonni 1-4, gwargwadon ra'ayoyin ku da sakamakon ku.

Misali Ka'idojin Keken Keken Kalori

Babu wani saiti daya da ya kamata ku tsaya tare dashi.

Kamar yadda kake gani daga karatun, wasu mutane suna cin abinci na tsawon makonni 3 sannan kuma suna da lokacin babban kalori na tsawon sati 1. Wasu kuma suna amfani da ƙaramin kekuna, kamar su kwana 11 da hutu 3.

Bugu da ƙari, wasu mutane suna aiwatar da raye-raye kamar yadda ake buƙata, yayin da wasu ke kan jadawalin jadawalin ko zagayawa.

Anan ga wasu ladaran keken kalori don yin la'akari:

• Karshen mako: Kwanaki 5 akan abinci mai ƙananan kalori, sannan a sake dawo da babban kalori mai kwanaki 2.
• Mini sake zagayowar: Kwanaki 11 akan cin abinci maras kalori mai biyo baya wanda aka dawo dashi mai yawan kwanaki 3.
• 3 a kan, 1 a kashe: Abincin mai karamin kalori mai makon sati 3 wanda yakarɓi adadin mai yawan kwanaki 5 zuwa7.
• Tsarin kowane wata: Makonni 4-5 a kan abinci mai ƙananan kalori wanda ya fi tsayi kwanaki 10-14 mafi girma-sake dawowa da kalori.

A ranakun da ba su da kalori sosai, ka rage yawan cin abincin ka ta hanyar adadin kuzari 500-1,000. Don kwanakin mafi yawan calori, ku ci kusan adadin kulori 1,000 fiye da matakin kiyayewar da kuka lissafa.

Gwada kowace hanya ku ga wacce ta fi kyau a gare ku. Idan baku ƙidaya adadin kuzari ba, sauƙaƙe ku ƙara girman rabo ko macros ta kusan kashi ɗaya bisa uku don rayayyun.

Kuna iya gwada hanyoyi da yawa, gami da gajeren abinci na kwanaki 5 tare da rayayyun kwanakin 2 ko mafi tsayi na tsawon makonni 3-5 tare da ribar 1-2 na mako.

Haɗa keken Calorie tare da Motsa jiki

Tun da motsa jiki yana taka muhimmiyar rawa a cikin lafiyar jiki da asarar nauyi, yana da ma'ana don daidaita adadin kuzari zuwa ga aikinku (,).

Bambance-bambancen buɗaɗɗun motsa jiki na iya canza buƙatun kalori na yau da kullun.

Sabili da haka, yana da ma'ana don haɗuwa da zaman motsa jiki mafi tsawo da ƙarfi tare da kwanakin kalori masu yawa. A gefe guda, adana zaman motsa jiki mai sauƙi ko ranakun hutu don kwanakin kalori masu ƙarancin ƙarfi.

Bayan lokaci, wannan na iya ba ka damar rasa mai amma har yanzu yana haɓaka aikin yayin da yake da mahimmanci.

Koyaya, kar aikinku ya zama mai rikitarwa. Idan kawai kuna motsa jiki don lafiyar jiki da asarar nauyi, zaku iya sauƙaƙa shi kuma ku bi hanyoyin ladabi waɗanda aka lissafa a sama.

Sanya ranakun calori masu yawan gaske da kuma abubuwan da ake buƙata a kusa da manyan rukunin horo ko tarurruka, amma daidaita lokuttan kalori masu yawa game da horo wanda bashi da ƙarfi ko ƙasa da fifiko.

Dauki Sakon Gida

Keken calorie ko sauyawa wata sabuwar dabara ce da zata inganta cin abincin mai ci.

Da alama yana da muhimmiyar rawa wajen kare haɓakar ku da kuzarinku, wanda sau da yawa kan iya faduwa yayin yawan cin abincin kalori masu ƙananan kalori.

Duk da haka duk da fa'idodi, ba sihiri bane don rasa nauyi.

Har yanzu kuna buƙatar mai da hankali kan abubuwan yau da kullun, kamar cimma ƙarancin calorie na dogon lokaci, cin abinci mai kyau, motsa jiki da samun isasshen furotin.

Da zarar waɗannan sun kasance, hawan kalori na hakika zai iya taimakawa inganta nasarar dogon lokaci.