Momwe Mungadyere Maola 8? 16-8 Chakudya Chakudya Chapakatikati

Zakudya za maola 8 ndi ndondomeko ya zakudya zomwe zimanena kuti muyenera kumvetsera pamene mukudya, osati zomwe mumadya panthawi yochepetsera thupi. Zomwe zimatchedwanso 16/8 intermittent kusala kudya, zakudya izi zathandiza anthu ambiri kutaya mapaundi a 3-9 mu masabata atatu!

Kodi izi zingatheke? 16 8 Zakudya ndi pulogalamu yosavuta komanso yothandiza yazakudya yomwe kudya kumaloledwa munthawi ya maola 8 patsiku. Mukadya kwa maola 8, mudzakhala ndi njala kwa maola 16.

Kuchepetsa thupi mwa kusala kudya kwa maola 16 ndi njira yapakatikati yosala kudya. kusala kudya kwapakatikati-Ndi njira yochepetsera thupi yomwe yatsimikizira kuti ili ndi ubwino wambiri wathanzi. Kusala kudya kwa maola 16 kudzathandiza thupi kudzikonza lokha ndi kutentha ma calories. 

M'nkhani yathu, tiyeni tiwone mwatsatanetsatane zomwe muyenera kudziwa pazakudya za maola 8.

8 hours zakudya slimming?

Zakudya izi zimadziwika ndi mayina osiyanasiyana monga "chakudya cha 8/16, kusala kudya kwapakatikati 16/8 njira, maola 16 ndi maola 8 osadya zakudya", chifukwa chimayang'ana pakudya maola 8 pa tsiku ndikusala kudya kwa maola 16 ndipo ndipakatikati. kusala kudya.

Ndi chakudya chosinthika. Mutha kugwiritsa ntchito tsiku lililonse la sabata, kapena mutha kupeza zotsatira mwakuchita masiku atatu pa sabata. Ngakhale mutatsatira masiku atatu pa sabata, mudzakhala opindulitsa m'njira ziwiri.

• Choyamba, momwe thupi limasungira zopatsa mphamvu ndi glycogen. Glycogen m'chiwindi ndi gwero lamphamvu lomwe limapezeka mosavuta. Izi zikachitika, thupi limakakamizika kuwotcha mafuta kuti lipeze mphamvu. Zakudya za maola 8 zimaphunzitsa thupi momwe mungayambitsire "ng'anjo" yomwe imawotcha mafuta mukagona!
• Chachiwiri, chakudyachi chimalimbikitsa kugwira ntchito kwa mitochondria, gwero lamphamvu m'maselo a thupi. Izi maximizes linanena bungwe mphamvu ndi amachepetsa mlingo wa intracellular kuwonongeka chifukwa cha mantha zakudya. Zimenezi zimachepetsa ukalamba. Amachepetsa chiopsezo cha khansa, matenda a mtima, shuga komanso matenda a Alzheimer's.

Kodi kuchita 8 hours zakudya?

Buku lazakudya la maola 8 lofalitsidwa ndi David Zinczenko ndi Peter Moore likutitsogolera momwe tingachitire izi.

Malinga ndi olemba, zakudya zamasiku ano zimafuna kudya kwa maola 24. Izi sizipatsa thupi nthawi yokwanira yopsereza zopatsa mphamvu zonse zofunika.

Olemba bukulo anati: “Kunena mwachidule, chakudya chimenechi ndi njira yotalikitsira nthaŵi pakati pa chokhwasula-khwasula chomaliza ndi ‘chakudya cham’maŵa’; Zimapatsa thupi lanu mwayi wowotcha mafuta anu. Imagwiritsa ntchito nkhokwe zamafuta kuti ipeze mphamvu zomwe zimafunikira ndikuziwotcha.ku

Omwe amatsata chakudya cha maola 8 amatha kugwiritsa ntchito masiku 3-7 pa sabata. Zimatengera zolinga zanu. Mukhozanso kuchita izi tsiku lililonse, osachepera masiku atatu pa sabata.

Mutha kudya ndi kumwa momwe mukufunira mukudya. Cholinga cha zakudya zimenezi ndi kuchepetsa nthawi, osati chakudya. Simuyenera kuchepetsa zopatsa mphamvu, koma olemba amalangiza zotsatirazi kuti mupewe kudya kwambiri:

• Idyani mwapadera zakudya zina zokhala ndi michere yambiri - zipatso ndi ndiwo zamasamba, mbewu zamafuta ambiri, mafuta athanzi, ndi zomanga thupi.

• Imwani madzi okwanira tsiku lonse.

• Mu dongosolo lazakudya ili, mutha kukhazikitsa nthawi ya maola 8 yomwe mumadya malinga ndi zomwe mumakonda. Mwachitsanzo; Itha kukhala pakati pa 09.00:17.00 ndi 10.00:18.00 kapena pakati pa XNUMX:XNUMX ndi XNUMX:XNUMX. 

Kuonjezera mphamvu ya zakudya, kuchita masewera olimbitsa thupi tikulimbikitsidwa pamaso kadzutsa. Olembawo amalimbikitsa kuchita masewera olimbitsa thupi kwa mphindi 8 zokhala ndi maphunziro olimbana ndi cardio.

Zakudya za maola 8 zimagwira ntchito motere:

• Imalimbikitsa ntchito ya mitochondria: Mitochondria ndi ma cell organelles omwe amasintha shuga kukhala mphamvu yogwiritsira ntchito (ATP). Kusala kudya kwa maola 16 kumathandiza kulimbikitsa mitochondria. Kumachepetsa mlingo wa okhudza maselo ambiri kuwonongeka chifukwa cha osauka zakudya. 
• Amagwiritsa ntchito masitolo a glycogen ndi mafuta: Glucose amasinthidwa kukhala glycogen. Amasungidwa mu minofu ndi chiwindi. Mukakhala njala, thupi lanu limayamba kugwiritsa ntchito glycogen ngati mafuta, kenako limapeza malo ogulitsa mafuta.
• Imirira: Zakudya zambiri zimakhala zoletsa. Kuyambira kuwongolera magawo mpaka kuletsa kwa calorie, zakudya zimakhala ndi mawu ndi zikhalidwe zosiyanasiyana zomwe ziyenera kutsatiridwa. Kusala kudya kwapang'onopang'ono kumeneku sikumapondereza kwambiri kuposa zakudya zowerengera ma calorie.

Kukhala ndi ufulu wodya chilichonse m'maola 8 kumapangitsa kuti zokometsera zikhale zamoyo ndikupewa kunyong'onyeka. Chifukwa chake, ndi pulogalamu yokhazikika yazakudya.

Pansipa pali mndandanda wa zakudya za maola eyiti kuti zikuwongolereni. Mutha kusintha kutengera zakudya zomwe zakudya zimakulolani kudya komanso zomwe mumakonda.

Mndandanda wa Zakudya za Maola a 8

mukadzuka

• Tiyi wobiriwira kapena khofi kapena zakumwa zoziziritsa kukhosi 

kadzutsa (nthawi ya 10.00 koloko m'mawa)

Zosankha:

• Wheat flakes ndi mkaka
• Banana smoothie
• Dzira lophika ndi Toast

Zokhwasula-khwasula (11.30:XNUMX m'mawa)

Zosankha:

• Saladi ya nkhaka ndi mavwende
• 4 amondi

Chakudya chamadzulo ( 12:30-13:00 )

Zosankha:

• Nsomba zophika ndi ndiwo zamasamba + yogurt yamafuta ochepa
• Tuna + madzi atsopano

Chakudya chamadzulo (14: 30)

Zosankha:

• Chokoleti chimodzi chakuda chapakati
• Malalanje kapena apulo

Chakudya Chamadzulo Chamadzulo (16: 00)

Zosankha:

• Mbale yaing'ono ya mbatata yophika
• Chophimba chaching'ono cha popcorn

Chakudya chamadzulo (18: 00)

Zosankha:

• Zamasamba zokazinga / nkhuku kebab + pudding
• Msuzi wa Lentil + zipatso za pudding
• Masamba a lasagna + nkhaka madzi

Zoyenera kudya pazakudya za maola 8?

Masamba ndi Zipatso: Zamasamba kapena zipatso zilizonse.

Zakudya za nyama: Chakudya chilichonse cha nyama.

Mafuta: Mafuta a azitona, mafuta a mpunga, mafuta a canola, batala, mayonesi (zonsezo ndizochepa).

Mapuloteni: Nyemba, soya, mphodza, mazira, nsomba, chifuwa cha nkhuku, Turkey, ng'ombe

Maphikidwe: Chokoleti pudding, makeke, makeke opangira tokha, ayisikilimu, custard, chokoleti, etc. (Zonse ndizochepa).

Zitsamba ndi Zonunkhira: Zitsamba zilizonse kapena zokometsera, pokhapokha ngati muli ndi matupi awo.

zakumwa: Madzi a zipatso kapena masamba atsopano, zakumwa zoziziritsa kukhosi, tiyi wobiriwira, tiyi wakuda ndi khofi.

Zomwe simuyenera kudya pazakudya za maola 8?

mafuta: Mafuta a kokonati, margarine ndi mayonesi.

zakumwa: Mowa, zakumwa za carbonated ndi shuga, timadziti ta zipatso.

8 maola zakudya ndi masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi nthawi zonse n'kofunika kwambiri. Ngati thupi lanu silikugwira ntchito, omwe amatsatira zakudya za maola 8 adzakhala ndi vuto lotaya thupi.

Kuyenda, kuthamanga, kudumpha chingwe, aerobics, kusambira, kupalasa njinga, kuvina, kukwera masitepe, kukwera, yoga ndi kuphunzitsa mphamvu kudzakuthandizani kutaya mafuta ndi kumanga minofu.

Komanso, pitirizani kusuntha pamene muli kusukulu kapena ku ofesi. Kwerani masitepe ambiri momwe mungathere, yendani ndi njinga m’malo mokwera galimoto.

Zomwe Muyenera Kuchita ndi Zosachita Pazakudya za Maola 8

zinthu zoti muchite

Iwo omwe amataya thupi ndi chakudya cha maola 8;

• Muyenera kugona maola atatu mutadya.
• Muyenera kugwira ntchito ndi kusuntha pafupipafupi.
• Muyenera kudya zakudya zololedwa bwino.
• Pazakudya, muyenera kudya zipatso ndi ndiwo zamasamba zambiri.
• Muyenera kumwa madzi okwanira. 

Sindikutero

• Osadya akamwe zoziziritsa kukhosi pambuyo chakudya.
• Musakhale chete kwa nthawi yayitali.
• Osadya zakudya zomwe zili ndi ma carbohydrate ochulukirapo.
• Osadya akamwe zoziziritsa kukhosi mpaka ola limodzi mutadya.
• Khalani kutali ndi mowa.

Ubwino wa Zakudya za Maola 8

Zakudya izi zakhala zikudziwika ndi othamanga komanso anthu omwe akufunafuna njira yochepetsera thupi. Lili ndi ubwino wambiri. Ngakhale zimanenedwa kuti ndi zakudya zachikale ndi akatswiri ambiri azaumoyo komanso olimbitsa thupi, 16 8 Zakudya zatsimikiziridwa kuti ndizopindulitsa pakuchepetsa thupi, kuchepetsa thupi, komanso thanzi labwino.

Kuphatikiza pa zabwino zomwe zatchulidwa m'nkhaniyi, iwo omwe amawonda mwa kusala kudya kwa maola 16 adzakhala ndi zotsatirazi:

• Kudya zakudya (zomanga thupi zowonda, mafuta athanzi, ndi chakudya chambiri) zimathandizira kudzaza m'mimba mwako. Motero, mungathe kulamulira chilakolako chanu mosavuta. Izi zimapangitsa kukhala kosavuta kuti muchepetse thupi.
• Kuchita masewera olimbitsa thupi tsiku ndi tsiku ndi phindu lina kwa iwo omwe ali pazakudya 16 8. Pulogalamu yolimbitsa thupi ya mphindi 8 imathandizira kuteteza minofu. 
• Mulinso ndi ufulu wosankha nthawi yanu yodyera maola asanu ndi atatu. 
• Zimathandiza kuchepetsa LDL (zoipa) cholesterol. 
• Amachepetsa kuthamanga kwa magazi. 
• Imawongolera zolembera za metabolic pamlingo wina.
• Zimathandiza kuchotsa poizoni.
• Amachepetsa chiopsezo cha matenda a mtima.
• Amachepetsa chiopsezo cha matenda a shuga a mtundu wa 2.
• Amalinganiza mahomoni.
• Kafukufuku wa mbewa akuwonetsa kuti kusala kudya kumatha kukulitsa moyo.

Zowopsa za Zakudya za Maola 8

• Kudya kapena kudya zakudya zopatsa mphamvu kwambiri kungakutetezeni kuti musaonde.
• Mutha kumva kuti mukufunika kudya mukatha kudya.
• Zingakhale zosagwira ntchito mwa anthu omwe ali ndi mitundu ina ya thupi ndi zifukwa zachipatala za kunenepa kwambiri.
• Pakhoza kukhala nseru ndi kusinthasintha maganizo m'masiku oyambirira.
• Mutha kumva kutopa komanso ulesi.

Chakudya cha maola 8 chimachepetsa nthawi yodyera tsiku lililonse mpaka maola asanu ndi atatu. Zakudya ziyenera kusala kwa maola 16. Zakudya izi zimathandizira kagayidwe kazakudya, zimagwiritsa ntchito mafuta osungidwa, komanso zimathandizira chidwi cha insulin.

Mutha kukonzekera kudya kwa maola asanu ndi atatu malinga ndi moyo wanu. Idyani zakudya zopatsa thanzi. Pewani mafuta ndi mafuta, mowa, zakumwa za carbonated ndi zowonjezera zowonjezera.

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