Bella Adams
Indlela ye-16:8 (ukudla kwamahora ayisishiyagalombili) ihlanganisa ukukhawulela ukudla amahora angu-8 ngosuku, okulandelwa ukuzila ukudla kwamahora angu-16. Kodwa ungakusebenzisa kanjani kangcono ukudla okungu-16:8? Futhi ukuzila ukudla kwesikhashana kulungele bani ngempela?
Uma uthanda ukudla yonke into, ungathandi izinhlelo zokudla nemikhawulo, futhi kwesinye isikhathi uhambe isikhathi eside ngaphandle kokudla, ukudla okungu-16:8 kukulungele.
Kuyinto ehlukile yokuzila ukudla okuphakathi, noma ukuzila ukudla kwesikhashana, futhi isize abantu abaningi ukuba banciphe.
Lena yindlela ukuzila kwesikhashana okusebenza ngayo ngendlela engu-16:8
Kukhona iwindi lamahora angu-8 lapho kufanele kwenzeke konke ukudla okuthathu. Phakathi namahora angu-16 asele, umzimba uthola ukuphumula - lesi yisigaba sokuzila ukudla.
Ochwepheshe baphinde bakhulume ngokudla kwamahora ayisishiyagalombili, njengoba uzila ukudla amahora angu-8 kwangu-16 kuphela. Ingxenye yesibili yamahora angu-16 wokuzila ukudla ngeyokulala.
Ukushintshashintsha kwezigaba zokudla nokuzila ukudla kwenziwa ngesigqi sansuku zonke - lokhu kukhuthaza ukushiswa kwamafutha ubusuku bonke kuze kube sekudleni okulandelayo.
Empeleni, lokhu kusho ukudla ekuseni kakhulu futhi ungadli ukudla kwasekuseni kuze kube sekwephuzile kakhulu. Noma yidla ukudla kokugcina kosuku ntambama uma ufuna ukudla isidlo sasekuseni ekuseni kakhulu. Into eyinhloko ukuthi kukhona amahora angu-16 phakathi kokudla kokugcina kosuku lwangaphambilini kanye ngowokuqala kosuku olulandelayo.
Yiqiniso, emahoreni ayisishiyagalombili lapho ukudla kuvunyelwe khona, inqwaba yamafutha noshukela akufanele idliwe, kodwa kunenqwaba ye-leeways. Ngendlela: Ngisho nefomu elilinganiselwe, elifana ne-14:10 noma i-15: 9, lingaba nemiphumela emihle emzimbeni.
Ochwepheshe futhi batusa ukukhulisa imetabolism yakho ekuseni, ekupheleni kwesigaba sokuzila ukudla - okungcono kube ngesimo seyunithi yokuzivocavoca noma ukuzivocavoca.
Yilokhu usuku olubukeka ngayo ngesikhathi sokudla okungu-16:8
Yidla amahora angu-8, usheshe amahora angu-16: Ngokombono, lokho akuzwakali kunzima kangako ekuqaleni. Kodwa ekusebenzeni, lolu hlobo lokuzila ukudla okuphakathi kulula ukulusebenzisa kunalokho ongase ucabange.
Kufaneleka kakhulu ekuphileni kwansuku zonke ukuba nesidlo sakho sokuqala ngabo-11 ekuseni bese uyeka ukudla ngemva kwamahora ayisishiyagalombili. Ngakho-ke usulambile futhi emini futhi ungathola isidlo sakusihlwa ngabo-7pm Labo abadla isidlo sasekuseni kamuva (cishe ngo-12pm) bavame ukudlula ngokudla okukhulu okubili usuku lonke.
Ngaphambi kokuhlehlisa inzilo, kuvunyelwe ukuphuza amanzi, itiye elingenashukela, nekhofi elimnyama.
Ingabe ungumuntu othanda ukudla kwasekuseni noma uthola kunzima ukuphuma endlini ekuseni ngaphandle kwesidlo sasekuseni? Akunankinga - lokhu okuhlukile kungenzeka futhi ngo-16:8. Kodwa-ke, uma udla ngo-8 ekuseni, kufanele ulethe "isidlo" kuze kufike ku-4pm ngokufanele.
Ubani ukudla okungu-16:8 okufaneleka?
Kunabantu abathanda imithetho yezokudla, njengokubala ama-calories, futhi abanankinga nokuyeka uma befuna ukwehlisa isisindo. Akukho kulokhu okudingekayo ekudleni okungu-16:8. Ngakho-ke, ilungele abantu aba…
- Ukujabulela ukudla nokungafuni ukwenza ngaphandle kokudla okuthile
gcina noma ulahlekelwe isisindo - abanaso isikhathi noma isifiso sokupheka ngokuvumelana nezinhlelo zokudla eziqinile ekuphileni kwabo kwansuku zonke
- ngifuna ukuzila ukudla isikhathi esifushane
- Enye inzuzo: 16:8 ukuzila ukudla kungenzeka kuzo zonke izinhlobo zokudla okunomsoco kusuka kuma-vegans kuya kuma-omnivores.
Ubani okungafanele asebenzise indlela engu-16:8?
Kodwa-ke, ukuzila ukudla okungu-16:8 akunconyelwe kubantu aba:
- banezinkinga namanyikwe
- babe nokungasebenzi kahle kwe-thyroid
- bakhuluphele kakhulu ngoba izindlala ze-adrenal zithwele kanzima. Ochwepheshe batusa ukunamathela ekudleni okune-carb ephansi kuqala
- Abanesifo sikashukela kufanele bazile ukudla kuphela ngaphansi kokuqondisa kodokotela
Ezinye izinhlobo zokuzila ukudla ngezikhathi ezithile
- 5:2 Yidla izinsuku ezinhlanu, futhi uzile ukudla izinsuku ezimbili. Indlela engu-5:2 ifanele noma ubani okuthola kulula ukudla kuphela ama-calories angu-500 ngezinsuku ezimbili kunokudla kancane ngokuhamba kwesikhathi.
- Usuku lokusiza: Indlela emnene yokuzila ukudla okunesikhashana lapho ukhulula khona umgudu wakho wamathumbu kanye ngeviki ngokudla imifino kuphela noma izithelo noma ngokuba nosuku oluphelele lwejusi. Ngosuku lokusiza, kubalulekile futhi ukuthi uphuze ngokwanele - amalitha ama-3 kuya kwangu-4 anconywa.
Izingozi kanye nokubi ukuzila ukudla ngezikhathi ezithile
I-German Society for Nutrition (DGE) ikhulume ngokucacile ngokumelene nokuzila ukudla okuphakathi kwe-16: 8: "I-DGE ayibheki ukuzila ukudla okuphakathi ukuze kube usizo ekulawuleni isisindo esikhathini eside, njengoba zingekho izincomo ezithile ukukhetha ukudla. Ukushintsha indlela odla ngayo ukuze ukhethe ukudla okunomsoco ngokuvamile akwenzeki.”
Ngokusho kwe-DGE, ingozi iwukuthi i-16:8 i-part-fast ayikwazi ngempela ukudla okunempilo phakathi namahora ayisishiyagalombili, kodwa ingase isebenzise amahora angu-16 wokuzila njengezaba zokudla amafutha nama-carbohydrates amaningi ngesikhathi sefasitela lokudla.
Kukhona futhi ubungozi bokuthuthukisa isifiso sokudla noma ukulamba kakhulu ngokudla kwamahora angu-8 kangangokuthi ama-calories abe eselayishwa engahloliwe.
Kodwa-ke, ucwaningo lwakamuva lukhombisa ukuthi ukuzila ukudla akubandakanyi noma yikuphi ukonakala kwezempilo - noma ngabe kwenziwa isikhathi eside.
Yini ongayidla ekudleni okungu-16:8?
Ngokuyisisekelo, akukho mithethonqubo mayelana nokuthi yini engadliwa futhi engadliwa. Kubalulekile ukuthi ukudla okunempilo kuphelele epuletini nasezitsheni zasekuseni ngesikhathi abantu bedla.
Ukudla kufanele kube ikakhulukazi imifino nezithelo ezintsha, okusanhlamvu, amantongomane, imbewu, okusanhlamvu, namafutha amahle.
- Imifino enemibala yakha isisekelo - uma inemibala eminingi futhi ihlukahlukene, ingcono. Amavithamini amaningi, amaminerali, kanye nama-antioxidants atholakala emifino enamaqabunga aluhlaza ikakhulukazi: i-broccoli, isipinashi, i-savoy iklabishi, i-kale, noma i-chard.
- Ukholifulawa, ubhontshisi, i-fennel, utamatisi, ukhukhamba, izaqathe, namasaladi nakho kuhle kakhulu ekungezeni umthamo ezitsheni kuyilapho kuhlinzeka ngama-micronutrients abalulekile.
- Amafutha omnqumo, imbewu ye-chia, ama-flaxseeds, ama-walnuts, izinhlanzi ezinamafutha njenge-herring, i-sprat, noma i-mackerel, namafutha e-hemp nawo ahlinzeka ngama-omega-3 fatty acids abalulekile.
- Ama-carbohydrate ayinkimbinkimbi avela emifino enesitashi (isb: ubhatata, u-squash, noma imifino yezimpande), okusanhlamvu, okusanhlamvu okungamanga njenge-quinoa noma nokunye okufana nokolweni kunomthelela wokusuthisa kunemikhiqizo eyenziwe ngofulawa omhlophe futhi inikeza ingxenye enhle kafulawa. i-fiber.
- Amaprotheni angakhishwa ku-legumes, inhlanzi, amaqanda, iyogathi, nenyama enamafutha amancane.
- Izinongo ezifana nesinamoni, i-cumin, ne-turmeric, nokunye ukudla okunamandla okufana nejinja, nakho kuvula i-metabolism.
Utshwala namaswidi ngokuvamile kuvunyelwe ngokwahluka okungu-16:8, kodwa kufanele kuphuzwe kuphela njengokuhlukile hhayi nsuku zonke.
Akukho kudla okuqinile okungadliwa ngesikhathi sokuzila ukudla, ngaphandle kwalokho inzilo izophulwa. Itiye noma amanzi angenaswidi avunyelwe ngaphandle kokukhetha futhi ikhofi elimnyama nalo lilungile.
I-Latte macchiato ne-cappuccino kufanele igwenywe ngesikhathi sokuzila ukudla. Uma ungafuni nhlobo ukuphuza ikhofi lakho elimnyama, ungangeza ishothi elincane lobisi. Kungcono ukusebenzisa iziphuzo zezitshalo ezinama-carbohydrate ambalwa, isibonelo, ubisi lukakhukhunathi, iziphuzo ze-hemp, noma iziphuzo ze-almond ezingenashukela.
Iqhinga lokubhekana nokuwohloka okuncane kwasekuseni: inkomishi yekhofi eneshothi elincane lobisi lwe-alimondi olungenashukela kanye ne-cardamom pod. Amafutha abalulekile anambitheka kamnandi futhi nendlala iyanqandeka.
Imibuzo Evame Ukubuzwa Ngokudla Okusheshayo Kokuzila Ukudla
- Kuthatha isikhathi esingakanani ukwehlisa isisindo ekudleni okungu-16:8?
Ekuqaleni, ulahlekelwa isisindo ngokushesha uma ungadli ukudla okwengeziwe ngesikhathi esifushane. Njenganoma yikuphi ukudla, uma untula ikhalori isikhathi eside, uzolahlekelwa isisindo. Isici sezemidlalo siphinde sibe neqhaza: uma unemisipha eningi, izinga lakho le-basal metabolism liyakhuphuka.
- Ungakwazi yini ukudla noma yini oyifunayo ngesikhathi sokuzila ukudla okuphakathi?
Ngokwethiyori yebo. Kodwa ngenxa yezinzuzo zezempilo, kunconywa ukudla okunempilo, okunezithelo nemifino eningi, i-fiber, nezithako ezibalulekile. Ngokuzila ukudla ngezikhathi ezithile, akufanele udle ngesikhathi esithile osimisile.
- Ingabe amaswidi avunyelwe ngesikhathi sokuzila ukudla?
Yebo, amaswidi avunyelwe. Ungadla uphuze noma yini oyifunayo. Nokho, qiniseka ukuthi unesisekelo esinempilo ukuze umzimba wakho uthole zonke izakhamzimba ezibalulekile nezithako.
