Momwe Mungapangire Zakudya 5: 2 Kuchepetsa thupi ndi 5: 2 Diet

chakudya 5:2; "5 2 kusala kudya, 5 ndi 2 zakudya, 5 tsiku ndi 2 tsiku kudya zakudya" Amadziwika ndi mayina osiyanasiyana monga "Kusala kudya" Zakudya izi, zomwe zimadziwikanso kuti; Pakali pano ndi wotchuka kwambiri wapakatikati kusala zakudya. kusala kudya kwapakatikati kapena kusala kudya kwapakatikati ndi chakudya chomwe chimafuna kusala kudya nthawi zonse.

Idatchuka ndi dokotala waku Britain komanso mtolankhani Michael Mosley. Chifukwa chake amatchedwa chakudya cha 5: 2 ndikuti masiku asanu pa sabata, mumadya zakudya zokhazikika, pomwe masiku ena awiri, zopatsa mphamvu 500-600 patsiku.

Chakudyachi kwenikweni chikutanthauza njira yodyera osati chakudya. Imakamba za nthawi imene zakudya ziyenera kudyedwa, osati zakudya zomwe ziyenera kudyedwa. Anthu ambiri amatengera kadyedwe kameneka mosavuta kusiyana ndi zakudya zochepetsera kalori ndipo amadzipereka kwambiri kuti azisunga zakudya. 

Chakudya cha 5:2 ndi chiyani?

Chakudya cha 5: 2 ndi chakudya chodziwika bwino chomwe chimaphatikizapo kusala kudya kwapakatikati kawiri pa sabata. Idapangidwa koyambirira ndi wofalitsa waku Britain komanso dokotala Michael Mosley, yemwe adafalitsa buku lazakudya la 2013:5 "The Fast Diet" mu 2.

Mosley akuti kutsatira zakudya za 5: 2 kwachepetsa mapaundi owonjezera, kusintha shuga, komanso thanzi lake lonse. Ndondomeko ya zakudya ndizosavuta. Zimaphatikizapo kusintha nthawi ndi kuchuluka kwa zakudya zomwe mumadya, m'malo mokhazikitsa malamulo okhwima okhudza zakudya zomwe zimaloledwa.

Amadya nthawi zonse, masiku asanu pa sabata, osatsata zopatsa mphamvu kapena macronutrients. Pakadali pano, pamasiku awiri osatsatizana pa sabata, dongosololi likuti achepetse kudya ndi pafupifupi 75 peresenti; Izi zimakhala pafupifupi 500-600 zopatsa mphamvu.

Mofanana ndi zakudya zina zosala kudya zomwe zimatchedwa kudya kwanthawi yochepa, palibe lamulo lokhudza zakudya zomwe muyenera kudya kapena zomwe simuyenera kudya pamasiku osala kudya komanso osasala. Komabe, tikulimbikitsidwa kuti tichepetse zakudya zosinthidwa ndikudya zakudya zosiyanasiyana zokhala ndi michere yambiri, zachilengedwe kuti muwonjezere phindu.

Kodi mungadye bwanji 5: 2?

Omwe ali pazakudya za 5: 2 amadya nthawi zonse kwa masiku asanu pa sabata ndipo sayenera kuletsa zopatsa mphamvu. Kenako, masiku ena awiri, kudya kwa calorie kumachepetsedwa kukhala kotala la zofunikira za tsiku ndi tsiku. Izi ndi pafupifupi 500 zopatsa mphamvu patsiku kwa akazi ndi zopatsa mphamvu 600 za amuna.

Mukhoza kusankha nokha masiku awiri amene mudzasala kudya. Lingaliro lofala pokonzekera sabata ndikusala kudya Lolemba ndi Lachinayi, ndi kupitiriza ndi zakudya zabwinobwino masiku ena.

Chakudya chokhazikika sichitanthauza kuti mutha kudya chilichonse. Ngati mumadya zakudya zopanda thanzi komanso zosinthidwa, mwina simungachepetse thupi, ndipo mudzanenepanso. Ngati mumadya ma calories 500 m'masiku awiri omwe mumasala kudya kwakanthawi, musapitirire ma calories 2000 pamasiku omwe mumadya moyenera. 

Ubwino wa chakudya cha 5:2 ndi chiyani?

• Izi kuwonda zakudya bwino wonse thupi zikuchokera. Zimathandizanso kuchepetsa mafuta m'mimba.
• Amachepetsa kuchuluka kwa kutupa m'thupi. Kusala kudya kwapang'onopang'ono kumapondereza bwino kupanga ma cell a chitetezo chamthupi ndipo kumabweretsa kuchepa kwa kutupa m'thupi.
• Zimathandizira kuteteza ku matenda a mtima mwa kukonza zizindikiro zosiyanasiyana za thanzi la mtima. Amachepetsa cholesterol, triglycerides ndi kuthamanga kwa magazi, zomwe ndizomwe zimayambitsa matenda a mtima.
• Imawongolera kuwongolera shuga m'magazi kuti athandizire thanzi lanthawi yayitali mwa omwe ali ndi matenda amtundu wa 2 komanso opanda.
• Ndi yosavuta, yosinthika komanso yosavuta kugwiritsa ntchito. Mutha kusankha masiku osala kudya molingana ndi ndandanda yanu, dziwani zakudya zomwe mungadye ndikusintha zakudya zanu kuti zigwirizane ndi moyo wanu.
• Ndizokhazikika pakapita nthawi kusiyana ndi ndondomeko zina za zakudya.

Kuchepetsa thupi ndi chakudya cha 5: 2

Ngati mukufuna kuchepetsa thupi, zakudya za 5: 2 ndizothandiza kwambiri. Izi ndichifukwa choti kudya uku kumathandiza kudya ma calories ochepa. Chifukwa chake, simuyenera kubweza masiku osala kudya podya kwambiri masiku osasala kudya. M'maphunziro okhudza kuchepa thupi, zakudya izi zawonetsa zotsatira zabwino kwambiri: 

• Ndemanga yaposachedwa idapeza kuti kusala kudya kwamasiku ena kunapangitsa kuti 3-24% kuchepa thupi pa masabata 3-8.
• Mu phunziro lomwelo, ophunzira adataya 4-7% ya chiuno chawo, chomwe chiri chovulaza. mafuta m'mimbaiwo anataya.
• Kusala kudya kwapang'onopang'ono kumapangitsa kuchepa kwa minofu pang'ono kusiyana ndi kuwonda ndi zoletsa zachikhalidwe zama calorie.
• Kusala kudya kwapang'onopang'ono kumakhala kothandiza kwambiri kuposa kupirira kapena kulimbitsa mphamvu mukaphatikizidwa ndi masewera olimbitsa thupi. 

Zomwe muyenera kudya pa 5: 2 masiku osala kudya

"Kodi mudzadya chiyani komanso zingati pamasiku osala kudya?" palibe lamulo lotero. Ena amagwira ntchito bwino poyambitsa tsiku ndi kadzutsa kakang'ono, pamene ena amapeza kuti ndi bwino kuyamba kudya mochedwa. Chifukwa chake, sizingatheke kuwonetsa mndandanda wazakudya za 5: 2. Nthawi zambiri, pali zitsanzo ziwiri za zakudya zomwe zimagwiritsidwa ntchito ndi omwe amachepetsa thupi pazakudya za 5: 2:

• Zakudya zitatu zazing'ono: Kawirikawiri kadzutsa, chamasana ndi chakudya chamadzulo.
• Zakudya ziwiri zokulirapo pang'ono: Chakudya chamasana ndi chakudya chamadzulo chokha. 

Popeza kudya kwa calorie ndi kochepa (500 kwa akazi, 600 kwa amuna), m'pofunika kugwiritsa ntchito ma calories mwanzeru. Yesetsani kuyang'ana pa zakudya zopatsa thanzi, zamtundu wambiri, zokhala ndi mapuloteni ambiri kuti mukhale okhuta osadya ma calories ochuluka.

Msuzi ndi njira yabwino pamasiku osala kudya. Kafukufuku wasonyeza kuti angakupangitseni kumva kuti ndinu okhutitsidwa kuposa zakudya zomwe zili ndi zosakaniza zomwezo kapena zopatsa mphamvu zama calorie zomwe zili mu mawonekedwe awo oyambirira.

Nazi zitsanzo zingapo za zakudya zomwe zingakhale zoyenera masiku osala kudya: 

• masamba
• Strawberry zachilengedwe yoghurt
• Mazira owiritsa kapena ophwanyidwa
• Nsomba yokazinga kapena nyama yowonda
• Msuzi (mwachitsanzo, phwetekere, kolifulawa kapena masamba)
• Khofi wakuda
• tiyi
• madzi kapena mchere madzi 

Padzakhala nthawi za njala yochuluka kwa masiku angapo oyambirira, makamaka pa tsiku lanu losala kudya. Si zachilendo kumva ulesi kuposa masiku onse.

Komabe, mudzadabwa momwe njalayo imatha msanga, makamaka ngati mumayesetsa kukhala otanganidwa ndi zinthu zina. Ngati simunazolowere kusala kudya, zingakhale bwino kukhala ndi zokhwasula-khwasula m'masiku oyambirira osala kudya ngati mukumva kuti ndinu waulesi kapena mukudwala.

Kusala kudya kwapakatikati sikoyenera kwa aliyense.

Ndani sayenera kuchita zakudya za 5:2?

Kusala kudya kwapakatikati ndi kotetezeka kwa anthu athanzi, odyetsedwa bwino, koma sikoyenera kwa aliyense. Anthu ena ayenera kusamala ndi kusala kudya kwapakatikati ndi zakudya za 5: 2. Izi zikuphatikizapo: 

• Kusadya bwino anthu omwe ali ndi mbiri.
• Anthu omwe amakhudzidwa ndi kuchepa kwa shuga m'magazi.
• Amayi apakati, amayi oyamwitsa, achinyamata, ana ndi mtundu 1 shugaanthuwo.
• Anthu omwe alibe chakudya chokwanira, onenepa kwambiri kapena alibe michere yambiri.
• Amayi omwe akuyesera kutenga pakati kapena ali ndi vuto la kubereka.

Komanso, kusala kudya kwapakatikati sikungakhale kopindulitsa kwa amuna ena monga momwe kumakhalira kwa akazi. Azimayi ena anena kuti kusamba kwawo kwasiya pamene akutsatira msambo.

Komabe, atabwerera ku zakudya zawo zachibadwa, zinthu zinabwerera mwakale. Choncho, amayi ayenera kukhala osamala poyambitsa mtundu uliwonse wa kusala kudya kwapakatikati ndipo ayenera kusiya kudya mwamsanga ngati zotsatira zake zoipa zichitika. 

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