Indlela yokwenza i-5: 2 Ukutya Ukunciphisa Ubunzima kunye ne-5: 2 Ukutya

ukutya kwe-5:2; "I-5 2 yokutya okuzila ukutya, i-5 nge-2 yokutya, iintsuku ezi-5 ngosuku lokutya ukutya oku-2" Yaziwa ngamagama ahlukeneyo afana nala "Ukuzila ukutya" Oku kutya, kwaziwa ngokuba; Ngoku sesona sidlo sidumileyo sokuzila ukutya esiphakathi. ukuzila ukutya okwethutyana okanye ukuzila ukutya okwethutyana kukutya okudinga ukuzila ukutya rhoqo.

Yaziswa ngugqirha waseBritane kunye nentatheli uMichael Mosley. Isizathu sokuba kuthiwe yi-5: 2 yokutya kukuba iintsuku ezintlanu zeveki, ugcina indlela yokutya eqhelekileyo, ngelixa ezinye iintsuku ezimbini, i-500-600 calories ngosuku.

Oku kutya kubhekisa kwindlela yokutya endaweni yokutya. Ijongana nombandela wokuba kufuneka kutyiwe nini na ukutya, hayi ukutya okufuneka kutyiwe. Abantu abaninzi baqhelana noku kudla ngokulula ngakumbi kunokutya okunekhalori kwaye bazibophelele ngakumbi ekugcineni ukutya. 

Yintoni i-5:2 yokutya?

Ukutya kwe-5: 2 kukutya okuthandwayo okubandakanya ukuzila ngokukhawuleza kabini ngeveki. Yayiphuhliswe ekuqaleni ngumshicileli waseBritane kunye nogqirha uMichael Mosley, owapapasha incwadi yokutya ye-2013: 5 ethi "Ukutya Okukhawulezayo" kwi-2.

UMosley uthi ngokulandela ukutya kwe-5: 2, wakhupha iikhilogram ezongezelelweyo, wanciphisa isifo seswekile, kwaye waphucula impilo yakhe yonke. Isicwangciso sokutya silula kakhulu. Kubandakanya ukwenza utshintsho ngexesha kunye nokuba utya kangakanani, kunokuba ubeke imithetho engqongqo malunga nokutya okuvunyelweyo.

Ukutya ngokuqhelekileyo, iintsuku ezintlanu ngeveki, ngaphandle kokulandelela iikhalori okanye i-macronutrients. Okwangoku, kwiintsuku ezimbini ezingahambelaniyo ngeveki, isicwangciso sithi ukunqanda ukusetyenziswa kokutya malunga neepesenti ezingama-75; oku ngokuqhelekileyo malunga ne-500-600 calories.

Njengokunye ukutya okuzila ukutya okubizwa ngokuba kukukhawulelwa kwexesha, akukho mgaqo malunga nokutya okufuneka utye okanye ungakutyi ngeentsuku zokuzila kunye nezingezizo. Nangona kunjalo, kuyacetyiswa ukuba kuncitshiswe ukutya okucutshungulweyo kwaye kutye iintlobo ngeentlobo zezondlo-ezixineneyo, ukutya kwendalo ukuze kwandiswe izibonelelo ezinokubakho.

Ukwenza njani ukutya oku-5:2?

Abo bakwi-5: 2 yokutya batya ngokuqhelekileyo iintsuku ezintlanu ngeveki kwaye akufuneki bathintele iikhalori. Emva koko, kwezinye iintsuku ezimbini, i-calorie intake iyancipha ukuya kwikota yemfuno yemihla ngemihla. Oku malunga neekhalori ezingama-500 ngosuku kubasetyhini kunye neekhalori ezingama-600 zamadoda.

Unokuzigqibela ngeentsuku ezimbini oza kuzila ukutya ngazo. Ingcamango eqhelekileyo kwisicwangciso seveki kukuzila ukutya ngoMvulo nangoLwesine, kwaye uqhubeke nokutya okuqhelekileyo ngezinye iintsuku.

Ukutya okuqhelekileyo akuthethi ukuba ungatya yonke into ngokoqobo. Ukuba utya i-junk kunye nokutya okucutshungulwayo, mhlawumbi awuyi kukwazi ukunciphisa umzimba, kwaye uya kutyeba. Ukuba utya iikhalori ezingama-500 kwiintsuku ezimbini ozichitha ekuzileni ngokukhawuleza, akufanele udlule iikhalori ezingama-2000 ngeentsuku ozitya ngokuqhelekileyo. 

Ziziphi iingenelo zokutya oku-5:2?

• Oku kutya kwesisindo kuphucula ukubunjwa komzimba wonke. Kwakhona kunceda ukunciphisa amafutha esiswini.
• Iyanciphisa izinga lokuvuvukala emzimbeni. Ukuzila ukutya okungapheliyo kuthintela ngokufanelekileyo ukuveliswa kweeseli ze-immune ze-proinflammatory kwaye kukhokelela ekunciphiseni ukuvuvukala emzimbeni.
• Inceda ukukhusela kwisifo senhliziyo ngokuphucula iimpawu ezahlukeneyo zempilo yentliziyo. Yehlisa i-cholesterol, i-triglycerides kunye noxinzelelo lwegazi, eziyimingcipheko yesifo senhliziyo.
• Ukuphucula ulawulo lweswekile yegazi ukuxhasa impilo yexesha elide kwabo banesifo sikashukela kunye nangaphandle kwe-2.
• Ilula, ibhetyebhetye kwaye kulula ukuyiphumeza. Unokukhetha iintsuku zokuzila ukutya ngokweshedyuli yakho, jonga ukuba kukuphi ukutya onokuthi utye kwaye ulungelelanise ukutya kwakho kwindlela ophila ngayo.
• Kuzinzile ngakumbi kwixesha elide kunezinye izicwangciso zokutya.

Ukunciphisa umzimba kunye nokutya kwe-5: 2

Ukuba ufuna ukunciphisa umzimba, ukutya kwe-5: 2 kusebenza kakhulu. Oku kungenxa yokuba le pateni yokutya inceda ukutya iikhalori ezimbalwa. Ke ngoko, akufuneki uzenzele iintsuku zokuzila ukutya ngokutya ngakumbi ngeentsuku ezingezizo ukutya. Kwizifundo zokuncipha kobunzima, oku kutya kubonise iziphumo ezintle kakhulu: 

• Uphononongo olutshanje lufumene ukuba ukutshintshwa kokuzila ukutya okutshintshileyo kubangele i-3-24% yokulahleka kwesisindo kwiiveki ze-3-8.
• Kuphononongo olufanayo, abathathi-nxaxheba balahlekelwe yi-4-7% yesangqa esinqeni sabo, esiyingozi. amafutha esiswinibalahlekile.
• Ukuzila ukutya okungapheliyo kubangela ukunciphisa okuncinci kakhulu kumgangatho wemisipha kunokunciphisa umzimba kunye nokunciphisa ikhalori yendabuko.
• Ukuzila ukutya okungapheliyo kusebenza ngakumbi kunonyamezelo okanye ukuqeqeshwa kwamandla xa kudibaniswa nokuzivocavoca. 

Yintoni edliwayo ngeentsuku ezi-5: 2 zokuzila ukutya

"Yintoni kwaye uya kudla kangakanani ngeentsuku zokuzila?" akukho mthetho unjalo. Ezinye zisebenza ngcono ngokuqala usuku ngesidlo sakusasa esincinci, ngelixa abanye bekufumanisa kulula ukuqalisa ukutya kwangethuba. Ngoko ke, akunakwenzeka ukuba ubonise imenyu yesampula yokutya ye-5: 2. Ngokubanzi, kukho imizekelo emibini yezidlo ezisetyenziswa ngabo banciphisa ubunzima kwi-5: 2 yokutya:

• Izidlo ezithathu ezincinci: Ngokuqhelekileyo isidlo sakusasa, isidlo sasemini kunye nesidlo sakusihlwa.
• Izitya ezibini ezinkulu kancinci: Isidlo sasemini kunye nesidlo sakusihlwa kuphela. 

Ekubeni i-calorie intake ilinganiselwe (i-500 yabasetyhini, i-600 yamadoda), kuyimfuneko ukusebenzisa i-caloric intake ngokuhlakanipha. Zama ukugxila kwisondlo, i-high-fiber, i-high-protein yokutya ukuze uzive ugcwele ngaphandle kokutya iikhalori ezininzi.

Iisuphu lukhetho olukhulu ngeentsuku zokuzila. Uphononongo lubonise ukuba lunokukwenza uzive ugcwele ngaphezu kokutya okunezithako ezifanayo okanye umxholo wekhalori ofanayo kwifomu yabo yangaphambili.

Nantsi imizekelo embalwa yokutya okunokulungela iintsuku zokuzila: 

• Imifuno
• I-strawberry yoghurt yendalo
• Amaqanda abilisiwe okanye aqhekekileyo
• Intlanzi eyosiweyo okanye inyama enqabileyo
• Iisuphu (umzekelo, itumata, ikholifulawa okanye imifuno)
• Ikofu emnyama
• tea
• amanzi okanye amanzi amaminerali 

Kuya kubakho amaxesha okulamba kakhulu kwiintsuku ezimbalwa zokuqala, ngakumbi ngemini yakho yokuzila. Kuyinto eqhelekileyo ukuziva ulivila kunesiqhelo.

Nangona kunjalo, uya kumangaliswa ukuba indlala ikhawuleza kangakanani, ngakumbi ukuba uzama ukuhlala uxakekile ngezinye izinto. Ukuba awuqhelanga kuzila ukutya, inokuba licebo elilungileyo ukufumana amashwamshwam aluncedo kwiintsuku zokuqala zokuzila ukutya xa uziva udangele okanye ugula.

Ukuzila ukutya okwethutyana akufanelanga wonke umntu.

Ngubani ongafanelanga ukwenza ukutya kuka-5:2?

Ukuzila ukutya okwethutyana kukhuselekile kakhulu kubantu abasempilweni, abondleke kakuhle, kodwa ayifanelanga wonke umntu. Abanye abantu kufuneka balumke ngokuzila ukutya okwethutyana kunye ne-5: 2 yokutya. Ezi ziquka: 

• Ukuphazamiseka kokutya abantu abanembali.
• Abantu abanovelwano ngokuhla kumanqanaba eswekile yegazi.
• Abasetyhini abakhulelweyo, oomama abancancisayo, abakwishumi elivisayo, abantwana kunye uhlobo 1 seswekileabo bantu.
• Abantu abangondlekanga, abatyebe ngokugqithiseleyo okanye abangenazo izondlo.
• Abasetyhini abazama ukukhawula okanye abaneengxaki zokuzala.

Kwakhona, ukuzila ukutya okwethutyana kusenokungabi luncedo kwamanye amadoda njengoko kunjalo kwabasetyhini. Abanye abafazi baye baxela ukuba ukuya exesheni kwabo kuyekile ngelixa belandela umjikelo wabo wokuya exesheni.

Noko ke, bathi bakubuyela ekutyeni kwabo okuqhelekileyo, izinto zabuyela esiqhelweni. Ke ngoko, abafazi kufuneka balumke xa beqala naluphi na uhlobo lokuzila ukutya kwaye kufuneka bayeke ukutya ngokukhawuleza ukuba kuvela iziphumo ezibi. 

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