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Защо честото хранене е толкова важно? Една от главните задачи при изграждането на мускулна маса е доставяне на възможно най-много качествена на храна за мускулната тъкан, но въпреки това трябва да внимавате поради една причина: мускулната ви тъкан може да се справи само с определено количество храна в даден момент. С други думи, след като консумирате достатъчно хранителни вещества, клетките във вашите мускули затварят вратите си и не позволяват допълнително захранване, докато не изразходват храната, която вече са поели. А къде отива излишното количество? Познайте... Направо в мастните клетки. Нека разгледаме един пример. Да кажем, че е време за обяд и вие се нуждаете от 300-400 калории, за да сте в добро функционално състояние до следващото хранене. Но сядате на масата и омитате такова количество храна, което се равнява на 1000 калории. Тези излишни 600-700 калории (независимо дали идват от пилешко месо, плодове или бисквити) най-вероятно ще се съхранят като мазнини. Изяснява ли ви се картинката? Не си мислете, че си правите услуга, ако прекалите с дадено хранене, а след това чакате няколко часа до следващото. Това няма да компенсира вредата. Вече ще е твърде късно, тъй като тялото ви ще е насочило излишните калории към мастните клетки. Нещо повече, ако гладувате прекалено дълго време, само си увеличавате апетита, което неминуемо ще доведе до ново преяждане. В действителност, мастните клетки си играят с вас, а вие само им помагате, ако мислите, че с пропускане на хранене ще отслабнете. Това просто не е така. Колкото повече дневни порции пропускате, толкова повече ензими ще пратят мастните клетки в кръвния поток, за да поемат калориите, които в крайна сметка ще консумирате. Освен това, когато не се храним твърде дълго, ставаме по-склонни да се натъпчем с боклуци. Всички проучвания показват, че многото време между отделните хранения увеличава количеството вредна храна, която консумираме при първа възможност. Да речем, че се опитвате да отслабнете и закусвате кафе с прeпечена филийка. След това хапвате салата и кисело мляко за обяд, а от 13 до 19 часа не консумирате нищо. Когато влезнете вкъщи уморени и гладни, какво мислите, че ще искате да ядете? Определено няма да е здравословна храна като пилешко филе със салата от краставици и кафяв ориз. Ще сте жадни за мазна храна и захар, това е истината. Гладът е физическа нужда, а не психологическа. Тялото ви започва да се изтощава и се нуждае от енергия незабавно, а мазнините и захарта са две от най-добрите решения в този случай. Друга причина да желаете мазнини е, защото искате храна, която води до бързо засищане. Фактът е следният: недояждането всъщност води до преяждане. Пропускането на хранения ще доведе до увеличана потребност от продукти, които трябва да избягвате. Как бихте могли да се храните толкова често? Мислите си, че няма начин да погълнете 5 порции дневно? Вярвате, че няма как намерите време за толкова много хранения? Фактът е, че повечето хора отдавна се хранят по 5 пъти на ден. Няма съмнение в това. Това, което много удобно се пренебрегва, са малките и бързи закуски следобед, преди лягане или предиобед. Много хора не осъзнават, че тези закуски обикновено са много мазни и калорични. Нека разгледаме хранителния режим на типичен американец. Понички или няколко геврека сутринта, след това обяд, малко чипс или кроасан в следобедните часове, голяма вечеря и сладолед късно през нощта. Това са 5 хранения. Доста вредни при това... Просто трябва да се насочите към здравословна храна. Органични продукти, малко захар и сол, малко мазнини, много протеин, много плодове и зеленчуци- това е правилният избор. Хранете се качествено по 5-6 пъти на ден и ще бъдете изненадани от резултата. Няма да се лишавате, а ще отслабвате. Едно малко проучване показва, че ще започнете да сваляте килограми, ако разделите на 5-6 порции количеството храна, което преди сте консумирали на 3 пъти. Това е факт. Не е ли удивително? Лека корекция на хранителния ви режим би била изключително полезна за физическото ви състояние. Направете я!
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By Rita Bryan You hear so much about eating smaller meals more frequently if you want to lose weight, burn fat, and build lean muscle. But why? This article will explain more… Why is eating frequent meals so important? While one of the goals of your eating endeavors is to get as much “good food” as you can past your fat cells and into your lean muscle tissue, you must be wary: Your lean muscle tissue can handle only a certain amount of food at a time. In other words, after you eat that amount, the cells in your muscles shut their doors and don’t allow any more food in, no matter how nutritious it is, until it has burned up the food already there. So where does the excess food go? You guessed it. Straight to your fat cells. Let’s look at an example of what we’re talking about. Let’s say it’s lunchtime, and you have the type of body that needs 300-400 calories to keep functioning until your next meal. But then you sit down at lunch and ingest enough food to add up to 1,000 calories. That excess 600-700 calories (no matter where it is coming from chicken, fruit, or cookies) is most likely to be stored as fat. Are you getting the picture? If, at some point during the day, you eat a very large meal, you’re liable to saturate your fat cells. And don’t think you’re doing yourself a favor if you overeat at one meal and then wait several hours before eating another meal. By then, it’s too late. Your body has already taken the extra calories from that first meal and sent them to its fat cells. What’s more, all that you’re doing by waiting several hours to eat again is to build up your appetite to the point that you’ll almost certainly overeat the next time. In fact, your fat cells will play a vicious game with you if you try to lose weight by “under eating”. The more meals you try to skip in the hope of losing weight, the more your fat cells, sensing an oncoming famine, will send out enzymes in your blood stream in order to grab most of those calories that you ingest when you finally eat again. Moreover, when you spend too much time between meals, your body isn’t going to want healthful food. Every study done of eating patterns has found that the longer you wait between meals, the greater the amount of high fat food you will consume at the next meal. Let’s say you’re trying to lose weight and get leaner, and you have a cup of coffee and toast for breakfast. Then you eat a salad and yogurt for lunch. Then you go from 1:00 P.m. to 7:00 P.m. without eating. When you walk into the house, exhausted and hungry, what do you think you’re going to want to eat? Certainly not a healthful meal, like a grilled chicken breast with steamed broccoli and brown rice. You are craving fatty foods and sugar the very things your muscles will never take in. This craving is a physical need, not just a psychological one. Your body is shutting down and requires energy in a hurry and sugar and fat are two of the best ways to get that quick fix. Another reason you crave fat is because you want food that is instantly satisfying, that fills you up fast. It’s a fact: Under eating always leads to overeating. Skipping meals will set off an increased craving in your body for the very foods that you’re trying to avoid. How Can You Eat So Often? You think there is no way you can eat so much food four or five times a day. And you believe there is no way you can even find the time to squeeze in so many meals a day. The fact of the matter is that most people already eating four to five times a day. There’s no question about it. What many are conveniently ignoring is the caloric impact of your little sixty second “snacks” that you have in the mid-mornings and mid-afternoons. You’re also forgetting about that quick graze in front of the refrigerator right before you go to bed at night. You don’t realize that those little snacks are usually so high in fat and so loaded with calories that you might as well be eating a full meal. Let’s consider the typical American diet. Doughnuts or a couple of bagels in the morning, then lunch, then some vending machine stuff in the afternoon, a big dinner, and then ice cream late at night. That’s five meals. Now, if you ate that many times a day, eating all the right foods, you’d be overwhelmed by the amount of food you could eat and you’d be even more overwhelmed by the fact that you’d start losing weight. Consider this final bit of research: Researchers have discovered that when people take the same amount of food that they eat in their three regular meals, regardless what that food is and divide it into five meals – they start losing weight. Isn’t that amazing? Just by sequencing your meals, spreading them out, and keeping them from going over the recommended calorie limit, you can start losing weight! HERE is a great diet program that I highly recommend that combines eating several small meals daily (but with a little secret twist). Check out my full review of this program at http://www.FatLossIn11Days.info For more tips and information on fitness and weight loss click here. Rita Bryan is the President and co-founder of Genesis Personal FitnessĀ® of Newtown. Her uniquely structured personal training, nutrition coaching and weight management center offers both small group and one-on-one personal training, state-of-the-art metabolism testing, and nutrition and weight management programs. Ā Rita’s mission is to provide each of her clients with a high quality, personalized fitness program that produces consistent and predictable results, and is easy to integrate into one’s lifestyle on a permanent basis. Rita’s health and fitness career was preceded by fourteen successful years as an educator, corporate executive and entrepreneur. After retiring from her corporate position as Chief Financial Officer and Vice President of Administration in early 1990, she began her health and fitness career by teaming with physicians to open physical therapy centers. Her unanticipated challenge with a rare form of leukemia caused her to take time to re-evaluate her priorities. After a complete recovery, she co-founded Genesis Personal Fitness with the mission to educate, encourage, and guide individuals towards a healthier lifestyle through the practice of effective exercise, balanced nutrition, and positive thinking. Article Source: http://EzineArticles.com/6284300