Bella Adams
Uri kufunga nezvekutsanya here? Wobva waona pano kuti ndedzipi nzira dzekutsanya dziripo uye zvaunofanira kutarisisa kana usingaiti.
Lent ine mavambo ayo muchitendero. Zvakanga zvisina zvakawanda zvekuita nekuderedza uremu. Zvingave muchiKristu, Islam, kana pakati pevaJudha, maBhudha, uye maHindu - kutsanya kunochenesa muviri wako uye kunokupa simba idzva uye kureruka kuburikidza nekuramba.
Munyika yechiKristu, Lent inotanga pausiku hweShrove Chipiri paAsh Chitatu uye inopera mushure memazuva makumi mana paIsita Vigil. Kune maMuslim, Lent inotanga panguva yeRamadan uye inotora mazuva makumi maviri nemapfumbamwe kusvika makumi matatu.
Mazuva 40 akatsanya Jesu ari murenje. Zvingangodaro nemvura chete. Iyi nzira yakaoma yekutsanya kwemvura kana muto, inonziwo kutsanya kwekurapa, inopokana pakati penyanzvi.
Buchinger: Akabvisa marwadzo ake erheumatic kuburikidza nekutsanya kwekurapa
Otto Buchinger aiva chiremba weGermany (1878 kusvika 1966). Mukuzviedza-yega, akazvibvisa pamarwadzo ake erheumatic muna 1919 nekurapa kwekutsanya.
Buchinger akazodzidza nyaya iyi zvakadzama, akavhura kiriniki yake yekutsanya muna 1920, uye akaburitsa bhuku rake "Das Heilfasten und seine Hilfsmethoden" muna 1935.
Kubva ipapo, Buchinger ave achionekwa semuvambi wekutsanya kwekurapa. Nzira yacho yaive yekuchenesa muviri kubva kune chepfu uye kumutsa masimba ekuzvirapa.
Muchirevo chechinyorwa ichi, Buchinger akatanga izwi rekuti "kucheneswa". Zvisinei, izwi iri harina kuratidzwa nesayenzi kusvikira nhasi.
Sekureva kwenyanzvi dzekurapa, hapana kuiswa kwezvinhu zvemetabolism mumunhu ane hutano.
Kana munhu aine hutano, chiropa neitsvo nguva dzose zvinobvisa tsvina uye chepfu.
Kutsanya kwekurapa maererano neBuchinger saka kunowanzoshoropodzwa navanachiremba.
3 nhanho dzekutsanya: iyo inonyanya kukosha chokwadi
Iyi inotevera pfupiso yekushandisa uye kunwa kurudziro haisi yehunyanzvi yekutsanya mirairo.
Kana uchida kutsanya maererano neBuchinger, saka unofanira kutsvaga mazano kuna chiremba ane ruzivo kana mumwe chiremba kare.
- Aya ndiwo magadzirirwo aunoita kutsanya: Pazuva rimwe kusvika kumatatu ekuzorora nguva yekutsanya isati yasvika, unofanirwa kudya chikafu chakareruka chete uye pasina mapuroteni. Zvibereko, muriwo wakabikwa mutsinga, uye mupunga kana mbatatisi zvinokurudzirwa. Iye zvino munhu anofanira kunwa zvakawanda (anenge malita matatu pazuva) - tii chete, mvura, muto, uye muto wemuriwo. Doro nefodya zvinorambidzwa. Pazuva rinofanira kutorwa nenzira iyi anenge 500 makorikori.
- Chii chandingadye nekunwa panguva yekutsanya? Pamazuva ekutsanya ivo pachavo, kune tii mangwanani (zvichida herbal tea), inotapira nehuchi hushoma kana zvichidiwa. Masikati anotevera muto wemuriwo kana muto wemuriwo; manheru muto wemichero, muto wemuriwo, muto wemuriwo, kana tii. Zvose zvinwiwa zvinofanirwa kudirwa uye "kutsenga" zvishoma nezvishoma. Pazuva rimwe nerimwe rekutsanya (kutanga ne1), kune kubuda kwematumbo, iyo inotsigirwa, semuenzaniso, nemunyu weGlauber kana enemas.
- Idya nemazvo mushure mekutsanya: Zuva rimwe rekuvaka-up rinoverengerwa kwemazuva matatu ega ega ekutsanya. Pazuva rokutanga, iyo inonzi "kuputsa kwekutsanya" inofanira kutangwa neapuro (manheru ezuva rekupedzisira rekutsanya) uye sopu yemiriwo (ine zviri mukati / kudya kwemasikati pazuva rekutanga rekuvaka-up). Kudya zvishoma nezvishoma uye kudya kunoziva kunofanira kuchengetedzwa kwenguva yakareba sezvinobvira kupfuura izvozvo.
Zano 1: Zvakanaka, kutsanya kwekurapa maererano neBuchinger kunotsigirwa nekurovedza muviri zvine mwero uye kuzorora kwakawanda. Semuenzaniso, maekisesaizi ega yoga uye kufamba zvinokurudzirwa.
Zano 2: Chero zvazvingava, kutsanya kunoita kuti zvive zvakakosha kudzorerazve maruva emukati nemaprobiotics. Probiotic lactic acid mabhakitiriya arimo, semuenzaniso, mu sauerkraut kana zvinwiwa zvechingwa.
Kusiyana neprobiotic yoghurt kana zvinwiwa, sauerkraut, uye zvinwiwa zvechingwa zvinogara zvine maprobiotics anoshanda. "Ivo vanovaka iyo Darmflora uye vanoita kuti muviri udzivirire-zvakasimba, anosimbisa Sven David Mueller, uyo anokurudzira kushandiswa kwemazuva ose kwemagirazi maviri echingwa kudhakwa seImmune Booster.
Izvi zvinoshanda zvakanyanya, kana kune chingwa kudhakwa kuchiri Vitamin C pamusoro pegungwa buckthorn juice uye "maantibiotics" echisikigo pamusoro pekutonhora-spun nyuchi inowedzerwa.
6 marudzi ekutsanya pakarepo
- Kutsanya kwejusi: Iyi mhando yekurega ndeye nzira dzekutsanya kwekurapa uye inzira yakapfava yekutsanya kwemvura-tii uye iri nyore kubatanidza muhupenyu hwezuva nezuva. Chinwiwa chimwe pakadaro kashanu kusvika kanomwe pazuva regirazi remichero ichangobva kusvinwa kana muto wemuriwo, pamwe chete. rita rimwe kusvika rimwechete nehafu.
- Kutsanya kwepakati: Chinhu chakakosha apa ndechekushandura rhythm yako yekudya. Ingave vhiki yekutsanya kana zuva rekutsanya, hazvina basa: Iwe unotsanya, semuenzaniso, maererano ne5: 2 nzira - tora chete 500 makorikori pazuva repiri, asi idya kazhinji kwese kwevhiki. Kana kuti iwe unoparadzira zororo rekudya mukati mezuva, sepanguva ye16: 8 yekutsanya: Pamaawa masere unodya chikafu chako nguva dzose, asi zuva rose unorarama usingaiti.
- Alkaline fasting: izwi iri rinotsausa nokuti harisanganisi kurega kudya. Alkaline kutsanya ndeyekumisa yakaringana acid-base chiyero mumuviri. Kutsanya (fasting) zvinoreva kurega zvachose chikafu chine acidic mumuviri panguva yekurapa.
- Kutsanya maererano naF. X. Mayr: Kune tii yemishonga, muto wemuriwo, uye kaviri pazuva chingwa chakasakara nemukaka mudiki. With chamfering mushure meF.X. Mayr nokudaro kunyange macarbohydrates anobvumirwa. Chinhu chakakosha chemushonga wechamfering ndiko kunyatsocheneswa kwemukati wematumbo nenzira yeenemas uye rinses.
- Detox: Iko hakusi kuramba mupfungwa yakasimba. Detox yakaturikirwa inoreva detoxifying. Nekudya kunovaka muviri kune muto wakawanda wemichero nemuriwo, kurovedza muviri, uye mabhavhu anosvibisa uye chepfu mumuviri zvinosungirwa nekuburitswa.
- Hurongwa hwaDanieri: Mushonga wekutsanya uyu wakatorwa mubhuku raDanieri kubva muTestamente Yekare. Pano, rinorondedzera kuti Dhanieri neshamwari dzake vanorarama sei nemvura bedzi, michero, uye miriwo. Mushure mokudzivisa miedzo yenyama newaini kwemazuva gumi, vanonzwa vatano zvikuru kupfuura avo vaigara mukubwinya pamambo webuffet panguva iyoyo.
Chii chinoitika mumuviri wako panguva yekutsanya?
Munguva yekutsanya, muviri unotanga kushandisa shuga sechinhu chinopa simba. Inobva pachiropa uye tsandanyama, uko iripo mune yayo yekuchengetedza fomu glycogen.
Aya matura anoshandiswa mushure memaawa makumi maviri nemana. Nekudaro, nekuti nhengo dzemukati nehuropi zvinoda simba, muviri unoriwana kubva kune zvimwe zvinhu. Zvinosuruvarisa, kwete chete kubva kune zvisingafadzi mafuta deposits.
Mapuroteni akaputsika
"Mitezo yose inorasikirwa nehumwe hukuru hwavo panguva yekutsanya," anotsanangura kudaro Prof. Hans Hauner, Mutungamiriri weElse Kröner-Fresenius Center for Nutritional Medicine pa Technical University of Munich.
Ndiani anotsanya kwenguva yakareba uye zvakanyanya, anoisa panjodzi kunyangwe kuparara kwemhasuru yemoyo.
Kana muviri ukachinja nechamfered kupinda mubhizimusi rekukurumidzira, unoshandisa simba shoma. Nemhaka yokuti kugaya kwakaoma mitezo, mwoyo unorova zvishoma nezvishoma uye simba reropa rinonyura.
Ndicho chikonzero vanhu vanotsanya dzimwe nguva vane matambudziko ekutenderera kweropa. Apo misumbu inoderera, simba rinodiwa rinodererawo.
Uropi hwako haufe nenzara panguva yekutsanya
Izvi zvinogona kutsanangurwa nenhaka yedu yekushanduka-shanduka. Nzara yaizoita kuti pfungwa dziite usimbe pakuvhima musango, uye mukana wekuwana mhuka ungave mudiki.
Asi panowo, kushanduka-shanduka kwakauya nechisarudzo: kana pasina shuga inopiwa, uropi hwedu hunochinja kune imwe mafuta, iyo inonzi miviri ye ketone, iyo inogadzirwa apo mafuta acids akaputsika muchiropa.
Sezvineiwo, ivo zvakare vanotungamira kune kunhuhwirira kwakashata kunowanikwa nevanhu vazhinji vanotsanya.
Kutsanya kunonetsa muviri here?
Ndicho chikonzero nei vanhu vanotsanya vachiwanzonzwa vasina kugadzikana pakutanga, vane kutya, kana kunyange kuita zvehasha. Asi kazhinji, manzwiro aya anonyangarika nokukurumidza - kunyanya kana iwe uchizvipira kurega kudya.
Kuramba kumanikidzirwa kunounza kushushikana zvachose. Inomisa hormonal chain reaction umo yakawanda cortisol inogadzirwa.
Homoni yacho inoita kuti kushushikana kuwedzere nekuti munhu ane nzara anofanira kuita chimwe chinhu simba rake risati rapera.
Zvisinei, avo vanotsanya nokuzvidira uye zvine mwero vanowanzozviwana vamene vari mumugariro wakanaka.
Kwazvinobva izvi, Goettingen neurobiologist Muzvinafundo Gerald Hüther akawana mukuedza nemakonzo: Kana ikabatwa muuropi zvakanyanya kusimudza mafungiro Serotonin inoumbwa.
Attention! Haasi munhu wese anofanira kutsanya
"Kutaura zvazviri, munhu mukuru ane hutano anogona kutsanya," anodaro Antje Gahl weGerman Nutrition Society (DGE). Zvakadaro, kune mapoka enjodzi, ayo anofanirwa kungwarira nechamfering.
Nyanzvi dzinonyevera vakadzi vane pamuviri, somuenzaniso, pamusoro pekutsanya kwealkaline. Chepfu inoburitswa munyama yemafuta inogona kupfuudza kumwana ari mudumbu. Zvakare, vanhu, vanotambura nekuora mwoyo, vanofanirwa kuita zviri nani pasina kupenga.
Kazhinji, iyo DGE inoyambira vanhu vese vane hurwere hwakakomba pamusoro pekurapa kwekutsanya, semuenzaniso:
- kana uine anorexia nekuda kwekusakwana reserves
- kana cerebral insufficiency kana dementia nekuda kwekushaikwa kwekugona kushandira pamwe decompensated hyperthyroidism nekuda kwekunze-kwekudzora thyroid basa.
- mukusakwana kwechiropa kana itsvo nekuda kwekushaikwa kwekugona kubvisa uye kuburitsa congenital chirwere cheshuga cherudzi rwekutanga.
- panguva yekuzvitakura nekuyamwisa
- Avo vanotora mishonga havafaniri kutsanya vari voga nokuti mishonga yakawanda inofanira kugadziriswa panguva yekutsanya nepfungwa yekuenzanisa nachiremba ane ruzivo rwekutsanya - zvichida pahutano hwekunze kana mukiriniki.
Panyaya yehurwere husati hwavapo, zvinotevera zvinonyanya kushanda: Munhu asati atsanya, chero zvakadaro anofanira kuzvikurukura nachiremba.
Nguva: Iyi ndiyo nguva yaunogona kutsanya
Iwe unofanirwa kuedza kurapa Buchinger kutsanya (kutsanya kwekurapa), ipapo chikamu chekutsanya chiri pakati pemavhiki maviri kusvika mana - zvisinei, uchifunga nezve mamiriro emunhu, mamiriro emuviri, uye kutsanya maitiro.
Kupfuura zvese nevanhu vane huremu hwakaderera hwekutanga, pane ipfupi chikamu chekusekesa chingave chakanakira.
Sekureva kwachiremba, mubatanidzwa wezvehutano hwekambani uye hutano hwakanyoreswa kunyoreswa kwemazuva matanhatu kusvika masere pamwe nezuva rekubuda pamwe nemazuva matatu ekuvaka mushure mekurohwa zvinokurudzirwa.
Iko kune zvakare ine chamfering poindi, kwaunogona kutyora iyo chamfering chikamu nguva isati yakwana: kuwedzera kushaya simba uye kusazvibata.
Zvikonzero zvinogona kunge zviri zvekuti kuderera kweBP, kushomeka kwemineral material, kana kushomeka kweprotein.
Nekutsanya kwejusi, mazuva matatu kusvika mashanu pamwe nezuva rekuzorora uye zuva rekuvaka zvinokurudzirwa.
Ngozi dzekutsanya
Pane humbowo huri kukura hwekuti muviri unopindura kunyimwa mapuroteni - uye kutsanya kwejusi hakuna chinhu kunze kwemuto wemuriwo wakatetepa - nekuputsika kwetsandanyama.
Mapuroteni mupi akakosha weamino acids ayo muviri haugone kugadzira wega.
Kana matombo ekuvaka aya akanyimwa kubva pairi, anoawana kwaanowanikwa nekukurumidza: kubva kumamhasuru.
Kana mutambo wakasimba uchiitwawo panguva yekutsanya kurapa - uremu kudzidziswa, marefu-anomhanya masesheni, HIIT kudzidziswa - kuparara kwemhasuru kunowedzera neimwe chiyero.
Kurasikirwa kwetsandanyama kunogona kudzivirirwa chete kana muviri uchipihwa chikafu chakakwana cheprotein panguva yekutsanya.
Pano semuenzaniso iyo 5: 2-Fasten kana iyo 24-Stunden-Diät, chirongwa chekubudirira kubviswa kwakakodzera.
Muvambi wavo uye nyanzvi yezvemamiriro ekunze Achim Sam anotsanangura kuti: “600 kusvika ku800 macalorie akanyanya kubva muprotein, pamwe chete nekudzidziswa kwakasimba kwenguva - saka makirogiramu maviri emafuta anonyangarika mumaawa makumi maviri nemana.
Kubatsira kweizvi ndiko kuti mhasuru inochengetwa uye muviri unowana simba rinodiwa kubva kumasero emafuta sezvinodiwa - kusiyana nemishonga yakawanda inozivikanwa yejusi.
Vazhinji vanobudirira vemitambo vanoshandisa panguva yekugadzirira makwikwi zviri nani Alternate Day Fasting seimwe nzira kune yekirasi chamfered.
Vanorega zvachose kudya kwemaawa makumi matatu nematanhatu uye vanodya chete pamvura, tii isina zvinotapira, uye muto.
Nutritionists vanowanzo kurudzira zuva rimwe rekuzorodzwa pavhiki panguva yekutsanya kuitira kuti ugare uchidzokera kune hutano, hutano hwekudya.
Nhasi, vanhu vazhinji vanobatanidza kutsanya kunyanya nekurasikirwa.
Asi kana kuburikidza nekutsanya kwekurapa, kudya, kurega terevhizheni, kana kubvisa kubva kushamwari dzedu dzemazuva ose - mazuva makumi mana kwatiri isu ndiyo nzira yakanakisisa yekutsanya, iyo yave ichiitwa nevanhu kwezviuru zvemakore.
Zvakanakira kutsanya
Avo vanozvipa kunyengera kuti vave nevhiki imwe yechirango chesimbi pamwe nekutsanya kwehutano matambudziko ehuwandu kwegore rose remutsipa ari munzira isina kururama.
Mukufamba kwenguva, munhu anova mutete mushure mekurambwa kwechikafu chete, kana munhu akachinja zvakare mararamiro ake nguva dzose.
Taratidzawo njodzi dzinogona kuitika pakutsanya. Zvakangodaro, vaongorori vanotarisa zvakare uye zvakare kune mitsva mitsva, inogona kuve nekuramba chikafu kwenguva pfupi:
Kutsanya kunoita kuti uve wakachenjera
Vatsvagiri kubva kuUtah vakawana mune zvidzidzo zvekiriniki kuti kutsanya nguva dzose kunogona kuita kuti uropi huwedzere kusimba.
MaAmerican akacherekedza kuti kuderedzwa kwecaloric kudya kunokonzeresa kuvandudzwa mukupokana kwema neurons muuropi.
Izvi zvinogona kunonoka kana kudzivirira zvirwere zvinopera simba, senge Alzheimer's.
The periodic therapeutic fasting, umo kudya kwekudya kwakasimba kunorambwa zvachose, nokudaro kunobata pauropi sekudzidzira kuoma.
Chamfered anochengeta mudiki
Vatsvakurudzi vakawanawo kuti kutsanya kunokanganisa kushanda kwemajini edu.
Munguva yekushayikwa kwechikafu kwechikafu, sirtuin inowedzera inoburitswa mumuviri.
Zvinhu zvenhume izvi zvinononoka kuchembera nekukurudzira mashandiro anoita kuti masero emuviri ega ega arambe ari madiki.
Zvinokosha: Izvi zviviri zvakanaka zvinongoiswa chete panguva yekutsanya kwekurapa, i.e. kana uchirega zvachose chikafu chakasimba. Iyo yakakurumbira "7-vhiki yekutsanya", umo chete zvimwe zvekudya zvinodziviswa, hazvina kukwana kune izvi.
Kutsanya kunodzivirira moyo
Ongororo yakaitwa neAmerican College of Cardiology muNew Orleans inoratidza kuti kurega kudya kwenguva pfupi kune zvazvinoita panjodzi yemwoyo zvakaita seshuga uye kufutisa.
Pakudzidza kwavo, boka rinotungamirirwa nemukuru wezvesayenzi Benjamin D. Horne kubva ku "Intermountain Medical Center Heart Institute" vaiva nevanenge mazana maviri ezvidzidzo zvekuedza nokukurumidza kwemaawa makumi maviri nemana.
Vakapinda muchidzidzo vakabvumidzwa kunwa mvura chete panguva iyi.
Mhedzisiro yezuva rekutsanya: Kukosha kwekukura kwehomoni HGH kwakasimuka zvakanyanya, nevakadzi vari kutora chikamu vakakomberedza yakakura 1,300 muzana, nevarume kunyangwe vakatenderedza 2,000 muzana.
Maererano nevatsvakurudzi, hormone HGH ("Human Growth Hormone") inoderedza kuparara kwemasumbu mumuviri uye inosimbisa uye inogadzirisa metabolism. Sezvo mutemo, HGH yakawanda inogadzirwa panguva yekurara.
Kutsanya kunokurudzira kuparara kwemasero emafuta
Mukuwedzera, masayendisiti akawana kuti mushure mezuva rekutsanya, mazinga eropa lipids akanga awedzera semugumisiro wekutsanya kwenguva pfupi - zvose mazinga ezvakanaka HDL cholesterol ("high-density lipoprotein") uye yakaipa LDL ("low-density." lipoprotein").
“Muviri unobvumirwa kushandisa mafuta awo nokuda kwesimba panzvimbo peshuga yomuropa,” anodaro musayendisiti Horne.
Kutsanya kwaizosimudzira kuparara kwemasero emafuta mumuviri, kuderedza kufutisa uye zvinokuvadza pautano. Naizvozvo, zuva rekutsanya nguva nenguva rinoratidzika sechinhu chakanaka.
Kutsanya: Chii chiripo chekuita pasina?
Kune vanhu vazhinji, vavariro dzekutsanya dzakatosiyana nekuramba kwakasimba kwekudya.
Hazvina mhosva kuti vanhu vari kurega masiwiti, fodya, doro repashure pebasa, kana kofi yeSvondo - chimwe chinhu chine chokwadi: Chamfered ichiri muchimiro.
Izvi zvinoratidzwawo nemumiririri wekuongorora kwehutano hweDAK wegore ra 2021. Maererano nekuongorora, 65 muzana yeGermany inofunga kuti kurambwa kwekuziva panguva yekutsanya kuve nekunzwisisa kubva pakuona kwehutano.
Huwandu hwevanhu ve1,005 vakabvunzwa muongororo yapfuura.
“ ‘Nzira dzechinyakare’ dzokutsanya dzinowanzovawo zvinhu zvinonyanya kukonzera hana yakaipa,” anotsanangura kudaro Franziska Kath, nyanzvi yepfungwa dzakakwaniriswa paDAK-Gesundheit.
Maererano neongororo, izvi ndizvo zvinowanzodiwa nemaGerman pasina muna 2021:
- Doro (73 muzana)
- Zvihwitsi (68 muzana)
- Nyama (54 muzana)
- Kusvuta (45 muzana)
- Terevhizheni (39 muzana)
- Nharembozha/kombuta (24 muzana)
- Motokari (24 muzana)
Sekureva kwaDAK Nyanzvi Kath, kurambwa uku hakufanirwe kupera zvakanyanya: "Kunyangwe zvikasashanda nguva yekumisa kupenga zvachose, munhu haafanire kuora moyo. Ndega pfungwa yakarodzwa inogona kutofamba zvakanyanya. "
