колко пъти да ядем на ден

Храненето е едно от най-важните неща за организмите. То е и много важен фактор в света на фитнеса. Без правилното хранене, дори да постигнем резултати, то няма да са дори близки на тези, които бихме постигнали с правилно подбрана храна. Освен правилните стойности, според нашите цели, много оспорвана стана и темата с това колко често или на колко порции трябва да разделим храната. Тъй като това е доста оспорвана тема, днес ще опитаме да обясним и дадем факти за това какво влияние оказва броя на хранения върху нашето тяло.

Защо трябва да се храним 5-6-7 пъти дневно?

На много места в списания, сайтове, книги и предавания, ще чуете колко важно е да се храните по 5-6-7-8 пъти на ден, вместо да изядете 3000 калории на 3 хранения. Това според много хора, забързва метаболизма, чрез редовното ядене на малки порции се предоставят постоянно необходимите вещества на тялото и така се поддържа постоянното разграждане на хранителните вещества, което всъщност би трябвало да улесни изгарянето на мазнините и увеличи мускулната маса, тъй като веществата се обменят по-бързо и се изискват повече калории. Увеличеният разход на калории е нещо, което влияе благоприятно върху подкожните мазнини, а от друга страна забързаният метаболизъм ще ускори и процесите на възстановяване на мускулната тъкан, което ще означава и по-лесно и бързо възстановяване и съответно по-тежки тренировки и повече резултати.

Всичко това звучи супер, но дали наистина честото ядене, за да поддържаме тялото си на висок разход и постоянен прием на хранителни вещества е толкова важно? Ако се замислим, преди години когато храната е била доста по-трудна за намиране и ловците са гладували по цял ден докато не хванат плячката, с която хапват обилно и след нея отново гладуват дори с дни, е имало все пак много добре изглеждащи и силни хора. Разбира се това звучи като нещо много далечно и по-скоро лекомислено за да го повярваме. Нека опитаме и друг пример. Чували ли сте за периодичното гладуване? Или за методът Войнска Диета? Те са основани точно на този принцип. Гладуване и смаляване на прозореца за ядене до 4-5-6 часа, което ще рече че през останалите 18-20 часа не ядете. Резултатите, както сами може да видите в интернет са повече от задоволяващи. Ако все пак и това ви се струва прекалено абстрактно, ще споделим и няколко резултати от проведени тестове върху честото хранене на хора. Според различни източници, Холандия; Великобритания; Франция; САЩ и много други, след изследване на мъже и жени, които се хранят съответно 2-3 пъти дневно и такива, които се хранят 5-6 пъти дневно в известен период от време, всички сочат че няма разлика в изразходените калории, т.е. няма ефект върху метаболизма. Все пак броя на хранения е от значение и влияе върху тялото ни, но не и на нашия метаболизъм.

Колко пъти трябва да се храним на ден?

Честотата на хранене зависи от физиологичните ви особености и вида на храна, която приемате. Съответно, когато приемате храна, която се разгражда по-бавно ще отнеме повече време на тялото ви да я усвои и не е добра идея да хапвате отново, при положение, че дори предното хранене не е усвоено. Например, ако хапвате сложни въглехидрати, често са бавноусвоими, което ще даде на тялото ви продължителен източник на енергия, също така добър източник на енергия, които се разгражда бавно са полезните мазнини. Хранейки се с подобни храни през по-голямата част от деня, ще ви позволи да стойте повече време сити и ще имате по-продължителен източник на енергия. Това от своя страна ще означава да не хапвате повече от 3-4 пъти дневно. Което ще даде и повече време за останалите задачи и няма да се налага да хапвате през 2 часа с цел да не изгубите така ценните си мускули. Съща така ще спомогне за по-лесното сваляне на килограми, поради това, че ще сте по-заситени и няма да изпадате в ситуации в които изяждате всичко което е пред очите ви.
От друга страна обаче, ако ядете храни които се усвояват бързо – бързи въглехидрати, то ще се наложи да хапвате по-често. Честото хранене може да помогне или попречи на преяждането, от една страна честото ядене ще задоволява глада ви и няма да имате нужда от излишни готови храни, но от друга поради факта, че хапвате по-често което може да стане навик, в случай че не обръщате внимание на количеството калории, може да допринесе за натрупване на много голям процент подкожна мазнина.
Всъщност храненето трябва да се разпредели така, че да се чувствате оптимално добре, без да преяждате и без да стойте гладни. По тази схема, едно денонощие може да хапнете 3 пъти общо 3500kcal и на следващото да хапнете 5 пъти същото колчество калории, без да се притеснявате, че ще забавите метаболизма си или ще изгубите мускулна маса или евентуалния прогрес ще се забави.

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