Indlela Yokwenza Ukudla Kwamahora angu-8? 16-8 Ukudla Okuzila Ukudla Kwesikhashana

Ukudla kwamahora angu-8 kuwuhlelo lokudla olusho ukuthi kufanele unake lapho udla, kunalokho okudlayo ngesikhathi sokulahlekelwa isisindo. Eyaziwa nangokuthi i-16/8 yokudla okuzila ukudla okuphakathi, lokhu kudla kuye kwasiza abantu abaningi ukuba balahlekelwe ngamakhilogremu angu-3-9 emavikini angu-10!

Ingabe lokhu kungenzeka? 16 8 Ukudla kuwuhlelo olulula nolusebenzayo lokudla lapho ukudla kuvunyelwe khona esikhathini esingamahora angu-8 osuku. Ngemva kokudla amahora angu-8, uzolamba amahora angu-16.

Ukulahlekelwa isisindo ngokuzila ukudla amahora angu-16 kuyimodeli yokuzila ukudla okuphakathi. ukuzila ukudla ngezikhathi ezithile-Kuyindlela yokulahlekelwa isisindo ebonise ukuthi inezinzuzo eziningi zezempilo. Ukuzila ukudla amahora angu-16 kuzosiza umzimba ukuba uzilungise futhi ushise ama-calories. 

Esihlokweni sethu, ake sihlole ngokuningiliziwe ukuthi yini okudingeka ukwazi mayelana nokudla kwamahora angu-8.

8 amahora ukudla ukunciphisa umzimba?

Lokhu kudla kwaziwa ngamagama ahlukene njengokuthi "8/16 diet, intermittent fasting 16/8 method, 16 hours vs 8 hours diet", njengoba kugxile ekudleni amahora angu-8 ngosuku nokuzila ukudla amahora angu-16 futhi kuyimodeli yokuzila ukudla ngezikhathi ezithile. .

Kuwukudla okuguquguqukayo. Ungayisebenzisa ngokuzithandela zonke izinsuku zeviki, noma ungathola imiphumela ngokuyenza izinsuku ezi-3 ngeviki. Ngisho noma ulandela kuphela izinsuku ezi-3 ngesonto, uzoba nenzuzo ngezindlela ezimbili.

• Okokuqala, indlela umzimba ogcina ngayo ama-calories yi-glycogen. I-Glycogen esibindini ingumthombo wamandla ofinyeleleka kalula. Uma lesi senzo senzeka, umzimba uphoqeleka ukuba ushise amafutha ukuze uthole amandla. Ukudla kwamahora angu-8 kufundisa umzimba ukuthi ungaqala kanjani "uhhavini" oshisa amafutha ngenkathi ulele!
• Okwesibili, lokhu kudla kukhuthaza ukusebenza kwe-mitochondria, umthombo wamandla emangqamuzaneni omzimba. Lokhu kukhulisa ukukhishwa kwamandla futhi kwehlisa izinga lokulimala kwe-intracellular okubangelwa ukudla okwethusayo. Le nqubo ibambezela ukuguga. Yehlisa ubungozi bomdlavuza, isifo senhliziyo, isifo sikashukela kanye nesifo i-Alzheimer's.

Indlela yokwenza ukudla kwamahora angu-8?

Incwadi yokudla yamahora angu-8 eshicilelwe nguDavid Zinczenko kanye noPeter Moore iyasiqondisa ukuthi sikwenza kanjani lokhu kudla.

Ngokusho kwababhali, ukudla kwanamuhla kudinga umkhuba wokudla wamahora angu-24. Lokhu akunikezi umzimba isikhathi esanele sokushisa wonke ama-calorie adingekayo.

Ababhali bale ncwadi bathi: “Uma sikubeka kalula, lokhu kudla kuyindlela yokwelula isikhathi phakathi kokudla okulula kwakho kokugcina ‘nokudla kwasekuseni’; Inikeza umzimba wakho ithuba lokushisa amafutha akho. Isebenzisa izitolo zamafutha ukuze ithole amandla ewadingayo futhi iyawashisa..

Labo abalandela ukudla kwamahora angu-8 bangayisebenzisa izinsuku ezingu-3-7 ngesonto. Kuncike ngokuphelele ezinhlosweni zakho. Ungakwenza futhi lokhu nsuku zonke, okungenani izinsuku ezi-3 ngesonto.

Ungadla futhi uphuze ngokuningi ngokuthanda kwakho ngenkathi udla. Umgomo walokhu kudla uwukukhawulela isikhathi, hhayi ukudla. Awudingi ukukhawulela amakhalori, kodwa ababhali batusa okulandelayo ukuze uvimbele ukudla kakhulu:

• Yidla inhlanganisela ekhethekile yokudla okunomsoco othile - izithelo nemifino, okusanhlamvu okunefibre ephezulu, amafutha anempilo, kanye namaprotheni angenalutho.

• Phuza amanzi anele usuku lonke.

• Kulolu hlelo lokudla, ungasetha isikhathi samahora angu-8 osidlayo ngokuya ngokuthanda kwakho. Ngokwesibonelo; Kungaba phakathi kuka-09.00:17.00 no-10.00:18.00 noma phakathi kuka-XNUMX:XNUMX no-XNUMX:XNUMX. 

Ukwandisa ukusebenza kahle kokudla, ukuzivocavoca kunconywa ngaphambi nje kokudla kwasekuseni. Ababhali batusa isimiso sokuzivocavoca semizuzu engu-8 esihlanganisa ukuqeqeshwa kokumelana ne-cardio.

Ukudla kwamahora angu-8 kusebenza ngalezi zindlela ezilandelayo:

• Ivuselela umsebenzi we-mitochondria: I-Mitochondria ama-cell organelles aguqula i-glucose ibe amandla asebenzisekayo (ATP). Ukuzila ukudla amahora angu-16 kusiza ukuvuselela i-mitochondria. Yehlisa izinga lomonakalo we-intracellular obangelwa ukudla okungenamsoco. 
• Isebenzisa izitolo ze-glycogen namafutha: IGlucose iguqulwa ibe yi-glycogen. Igcinwa emisipha nasesibindini. Esimeni sokulamba, umzimba wakho kuqala usebenzisa i-glycogen ukuze uthole uphethiloli bese uthola ukufinyelela ezitolo zamafutha.
• Iyaphakamisa: Izidlo eziningi ziyakhawulela. Kusukela ekulawuleni ingxenye kuya ekukhawulweni kwekhalori, ukudla kunemigomo nemibandela ehlukahlukene okumele ilandelwe. Lokhu kudla kokuzila ukudla okuphakathi akucindezeli kakhulu kunokudla okubala ikhalori.

Ukuba nenkululeko yokudla noma yini emahoreni angu-8 kugcina ama-taste buds ephila futhi kuvimbela isithukuthezi. Ngakho-ke, kuwuhlelo lokudla oluzinzile.

Ngezansi kunohlu lokudla kwamahora ayisishiyagalombili okukuqondisa. Ungenza izinguquko ngokusekelwe ekudleni ukudla okuvumela ukuthi ukudle kanye nezintandokazi zakho zokudla.

Uhlu Lwesampula Lokudla Kwamahora angu-8

uma usukuma

• Itiye elihlaza noma ikhofi noma isiphuzo se-detox 

ibhulakufesi (ngo 10.00 ekuseni)

Izinketho:

• Ama-flakes kakolweni nobisi
• I-Banana smoothie
• Iqanda elibilisiwe kanye ne-Toast

Ukudla okulula (11.30:XNUMX ekuseni)

Izinketho:

• Isaladi yekhukhamba nekhabe
• 4 ama-alimondi

Isidlo sasemini ( 12:30-13:00 )

Izinketho:

• Izinhlanzi ezibhakiwe nemifino + iyogathi enamafutha aphansi
• I-tuna + ijusi entsha

Isidlo santambama (14: 30)

Izinketho:

• Ushokoledi owodwa omnyama ophakathi
• Iwolintshi noma i-apula

Isidlo sakusihlwa (16: 00)

Izinketho:

• Isitsha esincane samazambane abilisiwe
• Isitsha esincane se-popcorn

Isidlo sakusihlwa (I-18: 00)

Izinketho:

• Imifino eyosiwe / inkukhu kebab + uphudingi
• Isobho le-Lentil + i-pudding yezithelo
• I-lasagna yemifino + ikhukhamba ijusi

Yini okufanele uyidle ekudleni kwamahora angu-8?

Imifino nezithelo: Noma yimiphi imifino noma isithelo.

Ukudla kwezilwane: Noma yikuphi ukudla kwezilwane.

Amafutha: Amafutha omnqumo, amafutha e-rice bran, amafutha e-canola, ibhotela, imayonnaise (konke ngenani elilinganiselwe).

Amaprotheni: Ubhontshisi, isoya, udali, amaqanda, inhlanzi, isifuba senkukhu, i-turkey, inyama yenkomo

Ugwadule: Uphudingi kashokoledi, ikhekhe, ama-muffin enziwe ekhaya, u-ayisikhilimu, ukhastadi, ushokoledi, njll. (Konke ngenani elilinganiselwe).

Amakhambi nezinongo: Noma yimaphi amakhambi noma izinongo, ngaphandle uma ungezwani nanoma iyiphi yazo.

iziphuzo: Amajusi wezithelo ezintsha noma imifino, iziphuzo ezisusa ubuthi, itiye eliluhlaza, itiye elimnyama nekhofi.

Yini ongayidla ekudleni kwamahora angu-8?

amafutha: Amafutha kakhukhunathi, imajarini kanye nemayonnaise.

iziphuzo: Utshwala, iziphuzo ze-carbonated nezinoshukela, amajusi ezithelo apakishiwe.

Ukudla kwamahora angu-8 nokuzivocavoca

Ukuzivocavoca njalo kubaluleke kakhulu. Uma umzimba wakho ungasebenzi, labo abalandela ukudla kwamahora angu-8 bayoba nobunzima bokulahlekelwa isisindo.

Ukuhamba, ukugijima, intambo yokugxuma, i-aerobics, ukubhukuda, ukuhamba ngebhayisikili, ukudansa, ukugibela izitebhisi, ukugibela, i-yoga nokuqeqeshwa kwamandla kuzokusiza ulahlekelwe amafutha futhi wakhe imisipha yemisipha.

Futhi, qhubeka uhamba ngenkathi usesikoleni noma ehhovisi. Khwela izitebhisi eziningi ngangokunokwenzeka, hamba ngezinyawo futhi uhambe ngebhayisikili esikhundleni sokungena emotweni.

Okufanele Ukwenze Nokungamelwe Ukwenze Ekudleni Kwamahora Ayisi-8

izinto okumele uzenze

Labo abalahlekelwa isisindo ngokudla kwamahora angu-8;

• Kufanele ulale okungenani amahora angu-3 ngemva kokudla.
• Kufanele usebenze futhi uhambe njalo.
• Kufanele udle ukudla okuvunyelwe ngokulinganisela.
• Ngesikhathi sokudla, kufanele udle izithelo nemifino eningi.
• Kufanele uphuze amanzi anele. 

Ungakwenzi

• Ungadli ukudla okulula ngemva kwesidlo sakusihlwa.
• Ungahlali uthule isikhathi eside.
• Ungakudli ukudla okuqukethe inani elikhulu lama-carbohydrates.
• Ungadli ukudla okulula kuze kube okungenani ihora elilodwa ngemva kokudla.
• Gwema utshwala.

Izinzuzo Zokudla Kwamahora angu-8

Lokhu kudla bekuthandwa ngabasubathi nabantu abafuna indlela yokwehlisa isisindo. Inezinzuzo eziningi. Nakuba kuthiwa yimfashini nje ochwepheshe abaningi bezempilo nokuqina, 16 8 Ukudla kuye kwafakazelwa ukuthi kunenzuzo ekunciphiseni isisindo, ukulawula isisindo, kanye nempilo yonke.

Ngaphezu kwezinzuzo ezishiwo esihlokweni, labo abalahlekelwa isisindo ngokuzila ukudla amahora angu-16 bazoba nezinzuzo ezilandelayo:

• Ukudla ukudla (amaprotheni angenalutho, amafutha anempilo, nama-carbohydrate ekhwalithi ephezulu) kusiza ukugcwalisa isisu sakho. Ngakho, ungakwazi ukulawula kalula ukudla kwakho. Lokhu kwenza kube lula kuwe ukuthi ulahlekelwe isisindo.
• Ukuzivocavoca nsuku zonke kungenye inzuzo yalabo abaku-16 8 diet. Uhlelo lokuzivocavoca lwemizuzu engu-8 lusiza ukuvikela imisipha. 
• Futhi unenkululeko yokukhetha isikhathi sakho sokudla samahora ayisishiyagalombili. 
• Kuyasiza ukwehlisa i-cholesterol ye-LDL (embi). 
• Yehlisa umfutho wegazi. 
• Ithuthukisa izimpawu ze-metabolic ngokwezinga elithile.
• Kuyasiza ukukhipha ubuthi.
• Yehlisa ingozi yokuphazamiseka kwenhliziyo nemithambo yegazi.
• Yehlisa ubungozi besifo sikashukela sohlobo 2.
• Ibhalansi amahomoni.
• Ucwaningo lwamagundane lukhombisa ukuthi ukuzila ukudla kungandisa isikhathi sokuphila.

Ubungozi bokudla kwamahora angu-8

• Ukudla noma ukudla ukudla okunama-kilojoule aphezulu kakhulu kungakuvimbela ukuthi ulahlekelwe isisindo.
• Ungase uzizwe unesidingo sokudla ukudla okulula ngemva kwesidlo sakusihlwa.
• Ingase ingasebenzi kubantu abanezinhlobo ezithile zomzimba nezizathu zezokwelapha zokukhuluphala.
• Kungase kube nokucanuzela kwenhliziyo nokushintshashintsha kwemizwelo ezinsukwini zokuqala.
• Ungase uzizwe ukhathele futhi uvilapha.

Ukudla kwamahora angu-8 kunciphisa isikhathi sokudla nsuku zonke sibe amahora ayisishiyagalombili. Ukudla kufanele kuzilwe amahora angu-16. Lokhu kudla kuthuthukisa i-metabolism yamandla, kusebenzisa amafutha agciniwe, futhi kuthuthukisa ukuzwela kwe-insulin.

Ungahlela iphethini yokudla yamahora ayisishiyagalombili ngokwendlela yakho yokuphila. Yidla ukudla okunempilo. Gwema amafutha namafutha, utshwala, iziphuzo ze-carbonated nezithasiselo zokwenziwa.

Izithenjwa: 1