Kule nqaku, siza kuthetha ngokubanzi malunga nendlela yokwenza ukuzila ngokukhawuleza (IF (I-Intermittent Fasting) yokutya), yintoni inzuzo kunye nemiphumo emibi yokuzila ngokukhawuleza. Ukongeza, kwinqaku uya kufumana ukuba izimvo kunye neendlela zokutya, ngubani ongenakwenza ukuzila ngokukhawuleza, kwaye ekugqibeleni uya kufumana umzekelo woluhlu lokutya okukhawulezayo. Konwabele ukufunda 🙂
Ungenza Njani Ukuba Ukutya? Ziziphi iindlela?
Ngokubanzi, iintlobo zokutya zisixelela ukuba kukuphi ukutya esifanele sikutye. Nangona kunjalo, ukuzila ukutya okuphakathi, okanye ukutya kwe-IF, kuxhalabele ngakumbi xa sisitya. Masingene kwiinkcukacha ezithe kratya kulo mbandela ngokuthetha malunga neendlela zokuzila ukutya okwethutyana kwaye zeziphi ezona 3 zidumileyo ukuba iindlela zokutya.
Yintoni Ukuba Ukutya? Kwenziwa kanjani?
Xa usenza ukutya, kubalulekile ukukhetha ukutya okufanelekileyo. Ukongezelela, kuyimfuneko ukulungiselela amaxesha okutya kunye nokuzila ukutya ngamaxesha athile. Abo bafuna ukwenza ukuba ukutya kunokulandela la manyathelo angezantsi:
Inyathelo 1: Khetha Ukutya Okufanelekileyo
Kwindlela yokutya, ukutya okutyayo xa umzimba wakho ulambile kubalulekile. Iiprotheyini, amafutha anempilo, ukutya okuziinkozo, imifuno kunye neziqhamo ziphakathi kokutya okufuneka kutyiwe. Ukongezelela, ukutya okucutshungulweyo kunye neziselo ezineswekile kufuneka ziphetshwe.
Inyathelo 2: Misela ixesha lokuzila kunye nokutya
Kwindlela yokutya, ukutya kunye nokuzila ukutya kunqunywe ngamaxesha athile. Umzekelo, umntu uzila ukutya iiyure ezili-16 ngosuku kwaye ixesha lokutya ziiyure ezisi-8. Ukongeza, kucetyiswa ukuba ixesha lokuzila lihambelane neeyure zasebusuku.
Inyathelo lesi-3: Cwangcisa
Xa usenza ukutya, kubalulekile ukucwangcisa ukutya kwakho. Kwakhona kunokuba luncedo ukuba nokutya okunempilo kunye nawe. Ngale ndlela, unokufikelela kwiinketho ezisempilweni xa ulambile.
Zeziphi Iintlobo ze-Ukuba Ukutya?
I-16/8 Indlela yokuzila ngokukhawuleza
Kwixesha lokuzila ukutya kwe-16/8 indlela, asidli nantoni na kwiiyure ze-16 kwaye sishiya ixesha lokutya leeyure ze-8. Umzekelo, sinokukhetha ukutya isidlo sangokuhlwa ngo-20:00 kwaye sitsibe isidlo sakusasa ngosuku olulandelayo kwaye sitye isidlo sasemini ngo-12:00. Xa sibuza ukuba i-intermittent fasting (IF) yokutya isinceda njani ukunciphisa umzimba, isinceda sitshise amanqatha amaninzi ngokunciphisa amanqanaba e-insulin. Xa silambile ixesha elide, izitolo ze-glycogen kwiimisipha kunye nesibindi ziyatshiswa kwaye i-glucose ephumayo iyasetyenziswa. Ekupheleni kweeyure ze-8, iivenkile ziphelile kwaye ukutshisa kwamafutha kuqala.
Kwisidlo sokuzila ngokukhawuleza, unokusela amanzi, ikofu emnyama, iti okanye i-herbal teas ngexesha leeyure xa ungatyi. Nangona ukutya okuzila ukutya okungapheliyo malunga nokuba sisitya, njengoko besitshilo ekuqaleni, ngokuqinisekileyo akunakwenzeka ukunciphisa umzimba ukuba ukutya okunekhalori ephezulu okanye ukutya okungenamsoco kudliwe.
2. 5/2 Ukuba Indlela
Ukuzila ngokukhawuleza kwe-5 / 2 indlela apho sidla kakhulu njengoko i-calorie yethu idinga imihla ngemihla ngendlela enempilo ngaphakathi kweentsuku ze-5, ngaphandle kokukhawulela iikhalori, kunye nokunciphisa i-calorie yeentsuku ze-2. Kwiintsuku ezimbini zokuthintelwa kweekhalori, abafazi ngokubanzi badla iikhalori ezingama-2 kwaye amadoda adla iikhalori ezingama-500. Kakade ke, eli nani liyahluka kumntu nomntu kwaye linani eliqhelekileyo.
Ukuba Ukutya okungenye indlela yoSuku (Yitya-Yeka-Yitya)
Le ndlela, yindlela yokuzila ukutya yeeyure ezingama-24, ineendlela ezininzi ezahlukeneyo. Ngelixa abanye abantu bekhetha ukuphepha ngokupheleleyo ukutya okuqinileyo ngokuzila ukutya iiyure ezingama-2 kangangeentsuku ezi-24 ngeveki, abanye bakhetha ukutya iikhalori ezimbalwa kakhulu. Kwezinye iintsuku, ii<em>calories ezisempilweni zityiwa ngokweemfuno zomzimba.
Ngaphandle kweendlela ezidweliswe ngasentla, ukuzila ngokukhawuleza kunezicelo ezimbalwa ezahlukeneyo. Kodwa ezi zezona zidumileyo. Abo bafuna ukulandela ukutya okukhawulezileyo okukhawulezileyo kufuneka baqhagamshelane ne-dietitian. Ngenxa yokuba ukutya okukhawulezileyo kokuzila ukutya akufanelanga wonke umntu. Ekubeni kwakhona kukutya okunezithintelo zekhalori, kufuneka kwenziwe ngoncedo lwe-dietitian kwisiphumo esingcono nesinempilo.
Zeziphi iiNzuzo zoKutya?
yenziwe ukuphanda Izibonelelo zezempilo zokuzila ukutya okungapheliyo (IF) ngokutya;
- Ukuzila ukutya okungapheliyo kunceda ukunciphisa umzimba
- UKUBA ukutya kunciphisa ukumelana ne-insulin
- Ukuzila ukutya okungapheliyo kunciphisa iimpawu zokuvuvukala, okuyiyo imbangela yeemeko ezingapheliyo.
- Ukutya okukhawulezileyo kokuzila ukutya kunciphisa i-cholesterol embi, iswekile yegazi kunye nomngcipheko wezifo zentliziyo.
- Kuye kwacetyiswa ukuba inceda ukuthintela umhlaza.
- Ukutya okukhawulezileyo kokuzila ukutya kuyasebenza ekukhuleni kweeseli zemithambo-luvo ebuchotsheni. Ikwanceda nokuthintela isifo sika-Alzheimer.
- Kwakhona kuye kwacetyiswa ukuba ilibazisa ukwaluphala.
Iingenelo zokutya okukhawulezileyo okudweliswe ngasentla ziziphumo zophando olwenziweyo ngoku. Kodwa olu phando lusaqhuba. Ngoko ke ukutya okukhawulezileyo kusenokuba neenzuzo esingekazazi.
Iimpembelelo ezimbi zokuZila ukutya okuPhakamileyo
Ukuphononongwa kokuzila ukutya okungapheliyo ngokuqhelekileyo kuthetha ukuba kunzima kulabo abatsha kwi-IF yokutya. Kuba ukulamba ngesiquphe kunokubangela ukudinwa nokuphelelwa ngamandla. Kwakhona kunokwenzeka ukuba utye kakhulu emva kwexesha elide lokuzila ukutya. Ayifanelanga abantu ababekhe banengxaki yokutya ngaphambili. Kuba indlala yexesha elide inokuphinda ibangele le meko kwakhona. Impendulo kumbuzo wokuba ukuzila ukutya okuphakathi (IF) kunokwenziwa yonke imihla kukuba ukwenza ukutya kwe-IF yonke imihla kunokubangela iingxaki ezithile ekuhambeni kwexesha. Ulawulo lukagqirha lubalulekile kweli nqanaba. Unako kwakhona ukubona ukuba ngubani ongafanelekanga ukuzila okuphakathi apha ngezantsi.
Usenokuba nomdla kwi: Ngaba ungayitya iPasta ekutyeni? Ngaba iPasta ikwenza ukuba utyebe?
Ngubani ongakwaziyo ukwenza iDiet?
Xa sisithi ngubani ongakwaziyo ukuzila ukutya okwethutyana kwaye ngubani ongafanelekanga ku-IF, ngokulandelelanayo;
- abaguli abanesifo seswekile
- izigulane zoxinzelelo lwegazi
- oomama abakhulelweyo okanye abancancisayo
- abasebenzisi beziyobisi
- Abantu abangaphantsi kweminyaka eyi-18 ubudala
- Abantu abenza umthambo ngamandla abafanelekanga ukutya okuzila ukutya okwethutyana.
Ukuba uLuhlu lweSampuli yeMenyu yeDiet (16/8)
Umzekelo woluhlu lokutya okuzila ukutya okumnandi kakhulu kwabo batsha kwi-If diet:
ngaphambi kwe12:
1 ikomityi yekhofi yokucoca okanye iti eluhlaza
ngo 12:00:
I-Omelet eneqanda (iziqwenga ezi-2) kunye ne-curd cheese
Isonka esipheleleyo (izilayi ezi-2)
Iminquma, ikhukhamba, iitumato
Ngo 15.00:
I-5 i-walnuts epheleleyo okanye i-almonds ezili-15
Ngo 19.00:
Isuphu yemifuno
Intlanzi, isitya senyama kunye nemifuno okanye inkukhu
iyogathi
Emva kwe 20:00:
Melissa tea, detox amanzi
Isishwankathelo, sikucacisele ngokweenkcukacha ukuba kukuphi ukutya kwe-IF kunye nokuba kwenziwa njani. Xa uthatha isigqibo sokwenza ukutya okukhawulezileyo, kufuneka uqale uqinisekise ukuba awunazo izifo ezidweliswe ngasentla. Kubaluleke kakhulu ukuba emva koko ulandele inkqubo yesondlo elungiselelwe wena phantsi kweliso lengcali yezokutya. Kwakhona, akufuneki kubekho ingqondo yokuba ndingatya nantoni na ngeentsuku okanye iiyure zasimahla. Ukuba silandela le ngqiqo, akuyi kuba nzima ukuba sinciphise umzimba. Ngoko ke, kuya kuba ngcono kakhulu ukuba sikhethe ukutya okunempilo kunye ne-high-fiber. Kwakhona kufuneka silumke kakhulu ngokusela amanzi kwaye sisebenzise amanzi amaninzi. Masingalibali ukwenza imithambo yethu.
Ukuba Ukutya okuPhambili kwiMibuzo ebuzwa rhoqo
Kukuphi ukutya okufuneka kutyiwe?
- Xa ulandela ukutya, kuyacetyiswa ukuba utye ukutya okunemithombo yeprotheyini, imifuno, iziqhamo, ukutya okuziinkozo, amafutha asempilweni kunye nezixa ezincinci zeswekile.
Ndingakwazi ukwenza umthambo ngelixa ndikwidayethi ethi If?
- Ukwenza umthambo ngelixa ulandela i-Ukuba ukutya kunokuba luncedo ukukhawulezisa ukwehla kobunzima kunye nokwenza umzimba umile. Nangona kunjalo, ukuzivocavoca ngokugqithiseleyo kunokubangela iingxaki zempilo, ngakumbi xa kudibaniswa nekhalori ephantsi.
Ngaba inokusetyenziswa ixesha elide?
- Ukuba ukutya akukhuthazwa ukuba kusetyenziswe ixesha elide ngenxa yekhalori ephantsi. Ixesha elifutshane Ukuba ukutya kufuneka kuphunyezwe ngeengcebiso zikagqirha, ngakumbi ukuba kukho ingxaki yempilo.
Ngaba ifanelekile kwabo banengxaki yokutya?
- I-ifed diet ayibafanelanga abantu abanengxaki yokutya. Kucetyiswa ukuba aba bantu baqale bafune uncedo lwengqondo.
Ngaba kufuneka utye amashwamshwam rhoqo?
- Akavumeli i-snacking phakathi kokutya. Nangona kunjalo, i-snacks enempilo inokutyiwa ngexesha lezidlo eziphambili ukunciphisa imvakalelo yendlala kunye nokukhawulezisa imetabolism.
Ngaba izongezo zinokusetyenziswa ngelixa uzila ukutya okwethutyana?
- Ukusebenzisa izongezo kunye ne-Ukuba ukutya akufuneki kwenziwe ngaphandle kwengcebiso kagqirha. Kufuneka kwakhona kuqatshelwe ukuba izongezo zinokuxhasa iinjongo zokulahlekelwa kwesisindo.
Inkqubo yokulahlekelwa kwesisindo kufuneka ilawulwe njani emva kokutya?
- Ukuba ufuna ukuqhubeka nenkqubo yakho yokulahlekelwa kwesisindo, kufuneka ugcine ukutya okunempilo kwaye wenze umsebenzi oqhelekileyo womzimba.
