John Myers
Yehlisa isisindo ngendlela enempilo futhi uyigcine - lokhu kungenzeka ngokuzila ukudla okuphakathi. Amakhefu amade athathwa phakathi kokudla. Uyini umehluko phakathi kwezindlela 16:8 kanye 5:2?
Ukuzila ukudla ngezikhathi ezithile kuwumkhuba omusha obaluleke kakhulu emithini yokudla okunomsoco. Indlela ingasiza ekunciphiseni isisindo futhi igcine isisindo somzimba ngendlela enempilo. Ucwaningo luye lwabonisa ukuthi ukuzila ukudla ngezikhathi ezithile kungavikela nesifo sikashukela (uhlobo 2) futhi kungase kube nomthelela wokusekela ekwelashweni komdlavuza.
Yiziphi izindlela ezikhona zokuzila ukudla ngezikhathi ezithile?
Ukuzila ukudla kusho ukwenza ngaphandle kokudla okuthile, iziphuzo, nezikhuthazi, isikhathi esifushane noma eside. Ngokuzila ukudla ngezikhathi ezithile ungakhetha phakathi kwezinhlobonhlobo ezahlukene:
- 16:8 indlela: Kunamahora ayi-16 phakathi kokudla kokugcina kosuku lwangaphambilini nokudla kokuqala kosuku. Izidlo ezimbili zidliwa emahoreni ayisishiyagalombili ovunyelwe ukukudla.
- Indlela ye-5:2: Yidla ngokujwayelekile izinsuku ezinhlanu ngesonto futhi kancane kakhulu ngezinsuku ezimbili.
Okunye ukuzila ukudla (okunye ukuzila ukudla): Ngalokhu okuhlukile, udla ngokujwayelekile usuku olulodwa, futhi ngakusasa ungasebenzisa kuphela cishe amaphesenti angu-25 yenani elivamile lamandla. Ngakho-ke uhlala ushintshana phakathi kwezinsuku "ezivamile" nezinsuku zokuzila.
Kungani ukuzila ukudla kwesikhashana kusebenza kangaka
I-metabolism yomuntu ishintshiwe yaba yizigaba zokuzila kusukela nge-Stone Age. Lapho kuningi, okhokho bethu babedla ngaphandle kokuzithiba, ngezikhathi zokuntuleka isisu sasihlala singenalutho amahora ambalwa noma izinsuku. Umzimba womuntu usinda ezikhathini ezinde zendlala ngokugcina amandla ezitho nezicubu ezihlukahlukene futhi uwahlanganise futhi lapho kudingeka. Kodwa-ke, futhi kunciphisa ukusetshenziswa kwamandla - futhi ngemva kwezinsuku ezimbalwa, iqala ukudiliza amaprotheni emisipha.
Umehluko obalulekile phakathi kokuzila ukudla okunesikhashana kanye nokwelapha ukuzila ukudla isikhathi eside noma ukudla okwehlayo: i-metabolism ayincibiliki futhi isisindo semisipha asiphukanga. Lokhu kubaluleke kakhulu ngoba kugwema umphumela owesabekayo we-yo-yo.
Ukuzila ukudla futhi kuholela ekushintsheni okuzuzisayo kwamakhemikhali e-biochemical emzimbeni, njengoshukela othuthukisiwe kanye ne-fat metabolism: Kukhululwa izinto ezinganciphisa ukuvuvukala.
Ukuzila ukudla ngokwendlela 5:2
Indlela eyaziwa kakhulu yokuzila ukudla ngezikhathi ezithile ukudla okungu-5:2: ungadla njengenjwayelo izinsuku ezinhlanu ngesonto ngaphandle kokubala ama-calories. Izinsuku ezimbili, ukudla kuncishiswa kube ngama-kilojoule angama-500 kuye kwangama-800 kwabesifazane nama-calories angama-600 kuye kwangama-850 kwabesilisa. Kubalulekile ukuphuza amanzi amaningi angenakhalori. Ama-carbohydrate agayeka ngokushesha njengesinkwa sikakolweni, i-pasta, amazambane, noshukela kufanele kugwenywe ngokuphelele ngezinsuku zokuzila. Yile ndlela umzimba ufunda ngayo ukuphila ngaphandle kwemithombo yawo.
Ukuzila ukudla ngokwendlela 16:8
Uma ungafuni ukuzila ukudla usuku lonke, ungakha amakhefu amade esimisweni sakho sansuku zonke. Ngokudla okungu-16:8, weqa ukudla kwasekuseni noma kwakamuva, ngakho uhlala ungadlile amahora angu-16 ngesikhathi. Isibonelo, uma ungadli ngemva kuka-5 p.m., ungathola isidlo sasekuseni futhi ngo-9 ekuseni ngakusasa ekuseni. I-metabolism ifika ngokushesha okufushane njalo ebusuku. Umphumela ongathandeki ongathandeki: umzimba awuhlangene kangako nokugaya ebusuku, okuzuzisa ikhwalithi yokulala.
Ukuzila ukudla okuhlukile noma ukuzila okunye kosuku
Le ndlela yokuzila ukudla, ehlanganisa ukuzila ukudla zonke izinsuku, iyinselele kancane emzimbeni. Uma ufuna ukuwazama, kufanele uhlale uthintana nodokotela kuqala. Ngokushintshana kokuzila ukudla, kubaluleke kakhulu futhi ikakhulukazi ukuqinisekisa ukudla okulinganiselayo ukuze unikeze umzimba zonke izakhamzimba ezibalulekile.
Yini ongayiphuza ngesikhathi sokuzila ukudla okuphakathi?
Ngazo zombili izinhlobo ezahlukene, kubalulekile ukuthi ungadli ngaphezu kokujwayelekile phakathi nezigaba zokudla. Ungakwazi futhi kufanele uphuze ngenkathi uzilile - kodwa kuphela iziphuzo ezingenalo ikhalori njengamanzi, umhluzi omncane wemifino, itiye elingenaswidi, noma ikhofi elimnyama ngokusesilinganisweni.
Mangaki amahora ekhefu phakathi kokudla?
Amakhefu okungenani amahora amane kuya kwamahlanu kufanele athathwe phakathi kokudla. Ngoba uma udla ama-carbohydrate phakathi - kungaba amabhisikidi, isinkwa esithosiwe, ijusi yezithelo, noma ubisi - khona-ke umzimba uyawaguqula abe ushukela. Futhi ingena ngqo egazini: izinga likashukela egazini liyakhuphuka, umzimba ukhulula i-insulin, futhi umise ukuwohloka kwamafutha. Ukuphakama okusheshayo kwe-insulin egazini kungaholela ku-hypoglycemia encane, yesikhashana kanye nokulangazelela ukudla.
Qaphela izimo ezivele zikhona
Nakuba ukuzila ukudla ngezikhathi ezithile kuhle kwabaningi, abanye abantu kufanele baqaphele. Kufanele nakanjani uthintane nodokotela wakho ngaphambi kokuba uqale uma unomfutho wegazi ophansi, izifo ze-metabolic, izifo ezingamahlalakhona, umdlavuza, noma ukuguga. Ukuzila ukudla ngezikhathi ezithile akufanelekile ngesikhathi sokukhulelwa nokuncelisa, kunezinkinga zokudla ezifana ne-anorexia noma i-bulimia, kanye nesisindo esincane. Akunconywa futhi nge-migraines.
