Kwenziwa Njani Ukutya Ngokuzila ukutya okuNgaphakathi? Uluhlu lokuZila ukutya okuNgaphakathi

Ukuzila ukutya okwethutyana kwenziwa ngeendlela ezahlukeneyo. Ukutya kweeyure ezisi-8, apho utya iiyure ezisi-16 ngosuku kwaye uzila ukudla iiyure ezili-8, yeyona nto idumileyo yokutya okuphakathi. Kolu tyando lokuzila ukutya, utya kuphela iiyure ezisi-8 ngosuku. Ukuzila ukutya iiyure ezili-16. Ngexesha lokuzila ukutya, unokusela iziselo ezifana namanzi, iti e-unsweetened kunye nekofu.

Elinye igama elaziwayo lokutya okukhawulezileyo kukuzila ngokukhawuleza. Yenye yezona ndlela zidumileyo zempilo kwihlabathi ngoku. Ukuzila ukutya okungapheliyo akukhona nje ukunciphisa umzimba. Ikwayindlela enempilo yokutya. Kuye kwafunyaniswa ukuba le ndlela iphilisa izifo ezininzi ezingapheliyo, inempembelelo enamandla emzimbeni, kwaye yandisa ubomi.

Yintoni ukuzila ukutya okwethutyana?

Ukuzila ukutya okwethutyana kukutya okugxile xa utyayo kunento oyityayo. Ukuzila ukutya apha asikokuzila njengoko sisazi, kuchaza indlala. Le ndlela yokunciphisa umzimba inquma ukuba utya nini, kungekhona into oyidlayo.

Ukuzila ukutya okungapheliyo kunceda ukunciphisa umzimba, kunciphisa umngcipheko wezifo kunye nokwandisa ubomi. Ezinye iingcali zicebisa ukuba ukutya okuzila ukutya okwethutyana ukukhawulezisa imetabolism ibonisa iziphumo ezilungileyo kwi

Ngaba ukuzila ukutya okwethutyana kukwenza unciphise umzimba? 

Ukuzila ukutya okungapheliyo yenye yezona ndlela zisebenzayo zokunciphisa umzimba ngokukhawuleza. Ngoko ke ukuzila ukutya kwenza buthathaka njani?

• Iyanciphisa ukutya kwekhalori.
• Njengoko inciphisa i-calorie intake, ikhawuleza i-metabolism kwaye isebenze amafutha.
• Yehlisa isalathisi sobunzima bomzimba kunye nezinga leswekile yegazi.
• Iphucula ubuntununtunu kwi-insulin. Ukungakhathali kwe-insulin kuthintela umzimba ekusebenziseni iswekile.
• Kwenza kube lula ukuba umzimba usebenzise amafutha njengamafutha.
• Igcina izihlunu ezibhityileyo.
• Icoca umzimba kwaye iqinisekise ukupheliswa kwenkunkuma yeselula. Oku kukhawuleza imetabolism.
• Yandisa ukwahlukana kweebhaktheriya eziluncedo zamathumbu. Ngoko ke, kunciphisa ubunzima ngenxa yokuvuvukala.
• Ukuzila ukutya okungapheliyo kunceda ukulahlekelwa ngamanqatha njengoko kubangela ukukhuselwa kwehomoni yokukhula.
• Iyanciphisa ukuvuvukala. Ukudumba okungapheliyo kubangela ubunzima.

Iindidi zokuzila ukutya okwethutyana

Ukuzila ukutya okwethutyana kukutya. Kukho iinkqubo zokutya ezahlukeneyo ezithatha oku kutya njengomzekelo. Iintlobo zokutya okukhawulezileyo zibandakanya:

• Indlela ye-16/8 (ukutya kweyure ezi-8)

Imida yokutya ukuya kwiiyure ezisi-8. Ngesi sizathu "8 iiyure ukutyayaziwa njenge ". Uchitha iiyure ezili-16 eziseleyo ungatyi nto. Umzekelo; Ukuba ufumana isidlo sakusasa nge-9 am, uya kuba nesidlo sakho sokugqibela sosuku nge-5pm kwaye uya kuzila ukutya ngaphandle kokutya kude kube ngu-9 kusasa ngosuku olulandelayo.

• Iiyure ezingama-24 zokuzila ukutya

Kukutya okukhawulezileyo okubandakanya ukuzila ukutya iiyure ezingama-24 kanye okanye kabini ngeveki, umzekelo, ukusuka kwisidlo sangokuhlwa kanye ngosuku ukuya kwisidlo sangokuhlwa ngosuku olulandelayo.

• 5:2 ukutya

5:2 ukutyaKuphela i-500-600 calories idliwe kwiintsuku ezimbini ezilandelelanayo zeveki. Kwiintsuku ezi-5 eziseleyo, indlela yokutya eqhelekileyo iyaqhubeka.

• ukutya kwamagorha

Ukuzila ukutya emini kunye nokutya ebusuku yindlela yokuphila elandelwa ngamagorha. vula emini ukutya kwamagorhaYitya ukutya okuneprotheyini eninzi kwisidlo sakusihlwa. Kufuneka wenze umthambo.

• Indlela yokutsiba ukutya

Ukutya kwasekuseni, isidlo sasemini okanye isidlo sakusihlwa - nasiphi na isidlo esibalulekileyo siyanqanyulwa. Ngale ndlela, inani leekhalori ezisetyenzisiweyo liyancipha. Tsiba isidlo ukuba utye kuphela isidlo esinzima kwaye awulambanga kakhulu.

Kwenziwa Njani Ukuzila Okuphakathi? 

Ngelixa usenza ukutya okukhawulezileyo, nikela ingqalelo kula manqaku alandelayo;

• Uthintelo lwekhalori alusetyenziswanga kwindlela yokuzila ngokukhawuleza. Kusafuneka ulumke ngeekhalori. Ukuba weqa enye yezidlo, uya kunciphisa ikhalori yakho.
• Qala kancinci kwaye uzame ukuziqhelanisa nale ndlela yokutya. Okokuqala, qala ngokuzila ukutya iiyure ezi-6. Emva koko ngokuthe ngcembe wandise ixesha lakho lokuzila ukutya. Yizame kanye okanye kabini ngeveki ngaphambi kokuba uqale ukuzila ukutya okwethutyana yonke imihla.
• Zama ukucwangcisa isigaba sokuzila ukuze ufumane iiyure ze-7 zokulala. Yiya kulala iiyure ezingama-3-4 emva kwaso nasiphi na isidlo. Lala. Uninzi lwexesha lokuzila ukutya lichithwa ebuthongweni. Ukuzila ukutya kwixesha eliseleyo kuya kuba lula.
• Sela amanzi ngokwaneleyo.

Yintoni onokuyidla ekuzileni ngokukhawuleza?

• Yitya ukutya okwanelisa indlala yakho. Unenkululeko yokutya nantoni na. Kodwa ukuba uza kwenza ukuzila ukutya okwethutyana ngenxa yezizathu zempilo okanye ukunciphisa umzimba, hlala kude nokutya okuchitha umzamo wakho.
• Ukutya okutyebileyo kwefayibha kuya kukugcina uhluthi. 
• Amanzi kunye neejusi ezisanda kucudiswa. amanzi e-detox Ungakwazi nokusela.
• Unokukhetha oku kulandelayo kokutya kokuzila ukutya: Intlanzi kunye nokutya kwaselwandle, imifuno e-cruciferous, iitapile, iimbotyi, ukutya okuneprobiotic, iziqhamo, amaqanda, amandongomane, ukutya okuziinkozo…

Ukuba ukhetha indlela ye-16/8 yokuzila ukutya okwethutyana, nalu uluhlu lokutya okuzila ukutya okwethutyana njengomzekelo:

Uluhlu lokuZila ukutya okuNgaphakathi

Uluhlu olulandelayo lokuzila ukutya lokuzila ukutya lunikezelwa njengomzekelo. Unokwenza amalungiselelo akho.

Isidlo sakusasa: 10.00:XNUMX am

• Iqanda elinye elibilisiwe
• Isiqwenga soshizi semi-skimmed
• Nayiphi na imifuno efana ne-lettuce, i-parsley, i-cress
• Itispuni enye yeflaxseed
• Iminquma okanye amandongomane akrwada
• Isonka esiBrown

I-Snack:

• ukuphakwa kweziqhamo
• I-yogurt, ubisi okanye ibhotela
• amandongomane ekrwada

Ngokuhlwa: 18.00

• Isiqingatha senyama ebomvu enamafutha. Ungatya kwakhona inyama yenkukhu yenkukhu okanye intlanzi endaweni yenyama ebomvu.
• Isitya semifuno ngeoli yeoli
• Isaladi
• Iyogurt okanye i-ayran okanye i-tzatziki
• Isuphu okanye irayisi

IiNzuzo zokuzila ukutya okwethutyana

Ukuzila ukutya luncedo ekuphiliseni izifo ezininzi kunye nokunceda ukunciphisa umzimba. Izibonelelo zokuzila ukutya okukhawulezileyo;

• Ikhawulezisa imetabolism.
• Iququzelela ukutshiswa kwamafutha aqokelelwe kwindawo yesisu.
• Inceda ukugcina ubunzima bemisipha.
• Ibuyisela ukuxhathisa kwe-insulin kwizigulane ze-2 zeswekile. Iyanciphisa umngcipheko wesifo seswekile.
• Iphucula impilo yentliziyo njengoko isehlisa i-cholesterol embi. Kwakhona kunciphisa umngcipheko we-coronary artery disease.
• Iyanciphisa uxinzelelo lwe-oxidative. Ukunciphisa uxinzelelo lwe-oxidative kunciphisa umngcipheko wempilo yentliziyo kunye nezinye izifo ezingapheliyo.
• Inamandla okuthintela umhlaza.
• Yehlisa uxinzelelo lwegazi kwizigulane ezinoxinzelelo lwegazi.
• Ikhusela ukulahleka kwememori. Ngoko ke, ikhusela kwisifo sika-Alzheimer.
• Iyanciphisa ukuvuvukala.
• Iphucula umgangatho wokulala.
• Bandisa ubomi ngokuxhasa ukwaluphala okunempilo.

Ngubani ongafanele enze ukuzila ukutya okwethutyana?

Ukutya okukhawulezileyo kokuzila ukutya ngokuqinisekileyo akufanelanga wonke umntu. Ukuzila ukutya okwethutyana ngaphandle kokubonisana nengcali yezempilo ukuba ungaphantsi komzimba okanye unembali yokuphazamiseka kokutya awufanelanga.

Ukuzila ukutya okwethutyana kwabasetyhini: Obunye ubungqina bubonisa ukuba ukuzila ukutya okwethutyana akuyoncedo kwabasetyhini njengokuba kunjalo kumadoda. Umzekelo; Olunye uphononongo lwafumanisa ukuba ukuzila ukutya okukhawulezileyo kuphucule ukuva i-insulin emadodeni kodwa kwandisa ukulawulwa kweswekile yegazi kwabasetyhini. Nangona uphononongo lwenziwe kwiimpuku, abasetyhini kufuneka balumke xa bezila ukutya okwethutyana. Ngokukodwa ngexesha lokuzama ukukhulelwa, ukukhulelwa kunye nokuncancisa.

Iingozi zokuzila ukutya okwethutyana

Indlala sesona siphumo sicacileyo sokuzila ukutya okwethutyana. Unokuziva udangele okanye imisebenzi yakho yobuchopho ayisebenzi kakuhle. Isenokuba yeyokwexeshana njengoko ithatha ixesha elithile ukuze umzimba uqhelane nale ndlela yokutya. Ukuba unemeko yonyango, kufuneka udibane nogqirha wakho ngaphambi kokuba uqale ukuzila ukutya okuphakathi. Ezi meko zonyango zezi:

• Seswekile
• Iingxaki ngeswekile yegazi
• Uxinzelelo lwegazi
• ukusetyenziswa kweziyobisi
• ubunzima obuphantsi
• Imbali yokuphazamiseka kokutya
• abafazi abazama ukukhawula
• Abasetyhini abanembali yokutyeba
• Ukhulelwe okanye uncancisa

Ukongeza, iziphumo ebezingalindelekanga ezifana nezi zilandelayo zinokubonwa kwisidlo sokuzila ukutya esiphakathi:

• Unokuziva unomsindo.
• Ukusetyenziswa kwexesha elide kunokubangela ukuphazamiseka kokutya.
• Inokuthintela ukusebenza kwezemidlalo.
• Inokubangela ukulahleka kwemisipha.
• Inokubangela i-amenorrhea kunye nokungabikho komntwana kwabasetyhini.

Bungakanani ubunzima obulahlekileyo ngokuzila ukutya okuphakathi?

Uphononongo lubonisa ukuba ukwenza ukuzila ngokukhawuleza kubangela i-3-8% yokulahleka kwamafutha kwiveki enye. Ukuzila ngokukhawuleza kwiiveki ze-6-24 kubangela ukulahlekelwa kwesisindo se-4% ukuya kwi-14%. Ubungakanani bobunzima obuya kuxhomekeka kwakhona kule miba ilandelayo:

• ubunzima bangoku
• imbali yezonyango
• Iiyure zokuzilolonga ngeveki
• yobudala
• Idayethi oyilandelayo

Imibuzo edla ngokubuzwa malunga nokuzila ukutya okwethutyana

1.Ngaba ndingasebenzisa iziselo ngexesha lokuzila ukutya?

Ingaba ngamanzi, ikofu, iti kunye nezinye iziphuzo ezingezo-caloric, kodwa ngaphandle kweswekile eyongeziweyo. Mhlawumbi unokongeza ubisi oluncinci kwikofu. Ikofu iyasebenza ekuzileni ukutya okwethutyana kuba ithomalalisa indlala.

2.Ingaba kusempilweni ukutsiba isidlo sakusasa?

Qinisekisa ukuba ukutya okunempilo yonke imini, ngoko akuyi kuba yingxaki.

3.Ndingakwazi ukuthatha izongezo ngexesha lokuzila ukutya?

Ewe. Khumbula, nangona kunjalo, ukuba zonke izongezo zinokusebenza ngakumbi xa zithathwa kunye nokutya, ngakumbi iivithamini ezinyibilikayo ngamafutha. 

4.Ndingakwazi ukuzilolonga ngokuzila ukutya okwethutyana?

Ewe. Ukuzivocavoca sisixhobo esinamandla sokuphila impilo enempilo kunye nokunciphisa umzimba. 

5. Ngaba indlala ibangela ukulahleka kwemisipha?

Zonke iindlela zokunciphisa umzimba zinokubangela ukulahleka kwemisipha. Ngoko ke, kubalulekile ukuphakamisa izisindo kunye nokwandisa iprotheni. Olunye uphononongo lubonisa ukuba ukuzila ukutya okuphakathi kubangela ukulahleka kwemisipha encinci kunokunciphisa ikhalori rhoqo. 

6. Ngaba indlala iyacothisa imetabolism?

Uphononongo lubonisa ukuba ukuzila ixesha elifutshane ngokwenene kwandisa imetabolism. Nangona kunjalo, kwiimeko zokuzila ukutya ngaphezulu kweentsuku ezi-3, izinga le-metabolic liyehla.

7.Ngaba abantwana banokuzila ukutya okwethutyana?

Akho ndlela yimbi. Ukuqwalasela ukuba bakwiminyaka ekhulayo kwaye abakwazi ukumelana nendlala, akufanele.

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