Indlela Yokwenza I-5: 2 Diet Ukunciphisa Isisindo Ngokudla okungu-5:2

ukudla okungu-5:2; “Ukudla kokuzila ukudla okungu-5 2, ukudla okungu-5 ngo-2, ukudla oku-5 ngezinsuku ezi-2" Waziwa ngamagama ahlukene njengathi "Ukudla Okuzila Ukudla" Lokhu kudla, okwaziwa nangokuthi; Njengamanje iwukudla okudume kakhulu kwezikhawu. ukuzila ukudla ngezikhathi ezithile noma ukuzila ukudla ngezikhathi ezithile wukudla okudinga ukuzila ukudla okuvamile.

Yathandwa ngudokotela waseBrithani kanye nentatheli uMichael Mosley. Isizathu sokuthi kungani kubizwa ngokuthi ukudla okungu-5:2 ukuthi izinsuku ezinhlanu zesonto, ugcina iphethini evamile yokudla, kanti ezinye izinsuku ezimbili, ama-calories angu-500-600 ngosuku.

Lokhu kudla empeleni kubhekisela endleleni yokudla esikhundleni sokudla. Ikhuluma ngendaba yokuthi ukudla kufanele kudliwe nini, hhayi ukuthi yikuphi ukudla okufanele kudliwe. Abantu abaningi bazivumelanisa nalokhu kudla kalula kunokudla okukhawulelwe kwekhalori futhi bazinikele kakhulu ekugcineni ukudla. 

Kuyini ukudla okungu-5:2?

Ukudla okungu-5:2 wukudla okudumile okuhlanganisa ukuzila ukudla okuphakathi kabili ngesonto. Yasungulwa okokuqala ngumshicileli nodokotela waseBrithani uMichael Mosley, owashicilela incwadi yokudla engu-2013:5 ethi "The Fast Diet" ngo-2.

UMosley uthi ukulandela ukudla okungu-5:2 kwehle amakhilogremu engeziwe, kwahlehlisa isifo sikashukela, futhi kwathuthukisa impilo yakhe yonke. Uhlelo lokudla lulula kakhulu. Kuhilela ukwenza izinguquko ekutheni udla nini futhi kangakanani, kunokuba ubeke imithetho eqinile mayelana nokuthi yikuphi ukudla okuvunyelwe.

Idla ngokujwayelekile, izinsuku ezinhlanu ngeviki, ngaphandle kokulandelela ama-calories noma ama-macronutrients. Khonamanjalo, ngezinsuku ezimbili ezingalandelani ngeviki, lolu hlelo luthi akuvinjwe ukusetshenziswa kokudla ngamaphesenti angaba ngu-75; lokhu ngokuvamile kungama-kilojoule angama-500-600.

Njengakwezinye izidlo zokuzila okubizwa ngokuthi ukudla okukhawulelwe isikhathi, awukho umthetho mayelana nokuthi yikuphi ukudla okufanele noma okungafanele ukudle ngezinsuku zokuzila nokuzila ukudla. Kodwa-ke, kunconywa ukuthi unciphise ukudla okugayiwe futhi udle izinhlobonhlobo zokudla okunomsoco, okungokwemvelo ukuze ukwandise izinzuzo ezingaba khona.

Ukwenza kanjani ukudla okungu-5:2?

Labo abasohlwini lokudla okungu-5:2 badla ngokujwayelekile izinsuku ezinhlanu ngeviki futhi akumele babeke umkhawulo kuma-calories. Khona-ke, kwezinye izinsuku ezimbili, ukudla kwekhalori kuncishiswa kube ingxenye yesine yesidingo sansuku zonke. Lokhu kungama-calories angu-500 ngosuku kwabesifazane nama-calories angu-600 kwabesilisa.

Ungazinqumela izinsuku ezimbili ozozila ngazo. Umqondo ojwayelekile ekuhleleni isonto ukuzila ukudla ngoMsombuluko nangoLwesine, futhi uqhubeke nokudla okuvamile ngezinye izinsuku.

Ukudla okuvamile akusho ukuthi ungadla yonke into ngokoqobo. Uma udla okungenamsoco kanye nokudla okugayiwe, cishe ngeke ukwazi ukwehlisa isisindo, futhi uzokhuluphala. Uma udla ama-calories angu-500 ngezinsuku ezimbili ozichitha ekuzila ukudla ngezikhathi ezithile, akufanele weqe ama-calories angu-2000 ngezinsuku odla ngazo ngokujwayelekile. 

Yiziphi izinzuzo zokudla okungu-5:2?

• Lokhu kudla kwesisindo kuthuthukisa ukwakheka komzimba wonke. Kuyasiza nokunciphisa amafutha esiswini.
• Yehlisa izinga lokuvuvukala emzimbeni. Ukuzila ukudla okungapheli kucindezela ngokuphumelelayo ukukhiqizwa kwamaseli omzimba we-proinflammatory futhi kuholela ekunciphiseni ukuvuvukala emzimbeni.
• Kuyasiza ukuvikela isifo senhliziyo ngokwenza ngcono izimpawu ezihlukahlukene zempilo yenhliziyo. Yehlisa i-cholesterol, i-triglycerides nomfutho wegazi, okuyizici ezibeka engcupheni yesifo senhliziyo.
• Ithuthukisa ukulawula ushukela wegazi ukusekela impilo yesikhathi eside kulabo abanesifo sikashukela sohlobo 2 nabangenaso.
• Ilula, ivumelana nezimo futhi kulula ukuyisebenzisa. Ungakhetha izinsuku zokuzila ngokuya ngesimiso sakho, unqume ukuthi yikuphi ukudla okufanele ukudle futhi ulungise ukudla kwakho ngendlela ophila ngayo.
• Ihlala isimeme ngokuhamba kwesikhathi kunezinye izinhlelo zokudla.

Ukuncipha kwesisindo ngokudla okungu-5:2

Uma udinga ukwehlisa isisindo, ukudla okungu-5:2 kusebenza kahle kakhulu. Lokhu kungenxa yokuthi le phethini yokudla isiza ukudla ama-calories ambalwa. Ngakho-ke, akufanele ubuyisele izinsuku zokuzila ngokudla kakhulu ngezinsuku ezingezona zokuzila. Ezifundweni zokuncipha kwesisindo, lokhu kudla kubonise imiphumela emihle kakhulu: 

• Ukubuyekezwa kwakamuva kuthole ukuthi ukuguqulwa kokuzila ukudla kolunye usuku kubangele ukuncipha kwesisindo esingu-3-24% kumaviki angama-3-8.
• Ocwaningweni olufanayo, ababambiqhaza balahlekelwe u-4-7% womjikelezo okhalweni, okuyingozi. amafutha esiswinibalahlekelwa.
• Ukuzila ukudla ngezikhathi ezithile kubangela ukwehla okuncane kakhulu kwekhwalithi yemisipha kunokuncipha kwesisindo ngomkhawulo wekhalori ovamile.
• Ukuzila ukudla okuphakathi kuphumelela kakhulu kunokubekezela noma ukuqeqeshwa kwamandla uma kuhlanganiswa nokuzivocavoca. 

Ongakudla ngezinsuku zokuzila ukudla okungu-5:2

"Yini futhi uzodla malini ngezinsuku zokuzila?" awukho umthetho onjalo. Ezinye zisebenza kahle kakhulu ngokuqala usuku ngesidlo sasekuseni esincane, kanti abanye bakuthola kulula ukuqala ukudla sekwephuzile ngangokunokwenzeka. Ngakho-ke, akwenzeki ukwethula imenyu yesampula yokudla engu-5:2. Ngokuvamile, kunezibonelo ezimbili zokudla ezisetshenziswa yilabo abalahlekelwa isisindo ekudleni kwe-5: 2:

• Izidlo ezintathu ezincane: Ngokuvamile ibhulakufesi, isidlo sasemini nesakusihlwa.
• Izitsha ezimbili ezinkulu kancane: Isidlo sasemini nesakusihlwa kuphela. 

Njengoba ukudla kwekhalori kunqunyelwe (ama-500 kwabesifazane, ama-600 amadoda), kuyadingeka ukusebenzisa i-caloric yokudla ngokuhlakanipha. Zama ukugxila ekudleni okunomsoco, okune-fiber ephezulu, okunamaprotheni amaningi ukuze uzizwe ugcwele ngaphandle kokusebenzisa ama-calories amaningi.

Amasobho ayindlela enhle ngezinsuku zokuzila. Ucwaningo luye lwabonisa ukuthi zingakwenza uzizwe ugcwele kunokudla okunezithako ezifanayo noma okuqukethwe kwekhalori okufanayo kufomu lakho lokuqala.

Nazi izibonelo ezimbalwa zokudla okungase kulungele izinsuku zokuzila: 

• imifino
• I-Strawberry iyogathi yemvelo
• Amaqanda abilisiwe noma aphehliwe
• Inhlanzi eyosiwe noma inyama engenamafutha
• Isobho (isibonelo, utamatisi, ukholifulawa noma imifino)
• Ikhofi elimnyama
• itiye
• amanzi noma amanzi amaminerali 

Kuzoba nezikhathi zokulamba okukhulu ezinsukwini ezimbalwa zokuqala, ikakhulukazi phakathi nosuku lwakho lokuzila ukudla. Kuvamile ukuzizwa uvilapha kakhulu kunokujwayelekile.

Nokho, uzomangala ukuthi indlala isheshe iphele kanjani, ikakhulukazi uma uzama ukuhlala umatasa ngezinye izinto. Uma ungajwayele ukuzila ukudla, kungase kube umqondo omuhle ukuba nokudla okulula okuwusizo ezinsukwini ezimbalwa zokuqala zokuzila uma kwenzeka uzizwa uvilapha noma ugula.

Ukuzila ukudla kwesikhashana akufanelekile kuwo wonke umuntu.

Ubani okungafanele enze ukudla okungu-5:2?

Ukuzila ukudla ngezikhathi ezithile kuphephe kakhulu kubantu abanempilo, abondleke kahle, kodwa akufanelekile kuwo wonke umuntu. Abanye abantu kufanele baqaphele ukuzila ukudla okuphakathi kanye nokudla okungu-5:2. Lokhu kubandakanya: 

• Ukuphazamiseka kwemikhuba yokudla abantu abanomlando.
• Abantu abazwelayo ekwehleni kwamazinga kashukela egazini.
• Abesifazane abakhulelwe, omama abahlengikazi, intsha, izingane kanye uhlobo 1 sikashukelalabo bantu.
• Abantu abangondlekile kahle, abakhuluphele ngokweqile noma abangenazo izakhamzimba.
• Abesifazane abazama ukukhulelwa noma abanezinkinga zokuzala.

Futhi, ukuzila ukudla ngezikhathi ezithile kungase kungabi nenzuzo kwamanye amadoda njengoba kunjalo kwabesifazane. Abanye besifazane baye babika ukuthi izikhathi zabo zokuya esikhathini ziye zayeka lapho belandelela imijikelezo yabo yokuya esikhathini.

Nokho, lapho sebebuyela ekudleni kwabo okujwayelekile, izinto zabuyela esimweni esijwayelekile. Ngakho-ke, abesifazane kufanele baqaphele lapho beqala noma yiluphi uhlobo lokuzila ukudla okuphakathi futhi kufanele bayeke ukudla ngokushesha uma imiphumela emibi ivela. 

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