Kwenziwa Kanjani Ukudla Okuzila Kakhulu? Uhlu Lokudla Ngokuzila Okusheshayo

Ukuzila ukudla ngezikhathi ezithile kwenziwa ngezindlela ezahlukene. Ukudla kwamahora angu-8, lapho udla khona amahora angu-16 ngosuku futhi uzila ukudla amahora angu-8, kuwukudla okudume kakhulu kwezikhawu. Kulesi sigaba sokuzila ukudla, udla amahora angu-8 kuphela ngosuku. Ukuzila ukudla amahora angu-16. Ngesikhathi sokuzila ukudla, ungaphuza iziphuzo ezinjengamanzi, itiye elingenashukela nekhofi.

Elinye igama elaziwayo lokuzila ukudla okuphakathi ukuzila ukudla okuphakathi. Ingenye yezindlela zezempilo ezidume kakhulu emhlabeni njengamanje. Ukuzila ukudla ngezikhathi ezithile akukhona nje ukunciphisa umzimba. Futhi kuyindlela enempilo yokudla. Kuye kwanqunywa ukuthi le ndlela yelapha izifo eziningi ezingalapheki, inemiphumela enamandla emzimbeni, futhi yelula nokuphila.

Kuyini ukuzila ukudla ngezikhathi ezithile?

Ukuzila ukudla ngezikhathi ezithile kuwukudla okugxila kakhulu lapho udla kunokudla okudlayo. Ukuzila lapha akukhona ukuzila njengoba sikwazi, kuchaza indlala. Le ndlela yokunciphisa isisindo inquma ukuthi udla nini, hhayi lokho okudlayo.

Ukuzila ukudla ngezikhathi ezithile kusiza ukwehlisa isisindo, kunciphisa ingozi yezifo futhi kwelule isikhathi sokuphila. Abanye ochwepheshe basikisela ukuthi ukuzila ukudla ngezikhathi ezithile ukusheshisa imetabolism ikhombisa imiphumela emihle ku

Ingabe ukuzila ukudla ngezikhathi ezithile kukwenza wehlise isisindo? 

Ukuzila ukudla ngezikhathi ezithile kungenye yezindlela eziphumelela kakhulu zokulahlekelwa isisindo ngokushesha. Ngakho-ke ukuzila ukudla kwesikhashana kuba buthaka kanjani?

• Yehlisa ukudla kwekhalori.
• Njengoba inciphisa ukudla kwekhalori, isheshisa imetabolism futhi isebenze amafutha.
• Yehlisa inkomba yesisindo somzimba kanye nezinga likashukela egazini.
• Ithuthukisa ukuzwela kwe-insulin. Ukungezwani kahle kwe-insulin kuvimbela umzimba ukuthi ugaye ushukela.
• Kwenza kube lula ngomzimba ukusebenzisa amafutha njengamafutha.
• Igcina imisipha ethambile.
• Ihlanza umzimba futhi iqinisekise ukuqedwa kwemfucuza yamaselula. Lokhu kusheshisa imetabolism.
• Khulisa ukuhlukahluka kwama-bacteria amathumbu anenzuzo. Ngakho-ke, kunciphisa ukuzuza kwesisindo ngenxa yokuvuvukala.
• Ukuzila ukudla ngezikhathi ezithile kusiza ukulahlekelwa amafutha njengoba kubangela ukukhiqizwa kwe-hormone yokukhula.
• Kunciphisa ukuvuvukala. Ukuvuvukala okungapheli kubangela ukukhuluphala.

Izinhlobo Zokuzila Okwesikhashana

Ukuzila ukudla ngezikhathi ezithile kuwukudla. Kunezinhlelo ezahlukene zokudla ezithatha lokhu kudla njengesibonelo. Izinhlobo zokudla okuzila ukudla okuphakathi zifaka:

• Indlela ye-16/8 (ukudla kwamahora angu-8)

Ikhawulela ukudla amahora angu-8. Ngokwalesi sizathu "Ukudla kwamahora angu-8waziwa ngo ". Uchitha amahora angu-16 asele ungadli lutho. Ngokwesibonelo; Uma udla isidlo sasekuseni ngo-9 ekuseni, uzodla ukudla kokugcina kosuku ngo-5 ntambama futhi uzozila ungadli kuze kube u-9 ekuseni ngakusasa.

• 24 amahora ukuzila indlela

Kuwukuzila ukudla ngezikhathi ezithile okubandakanya ukuzila ukudla amahora angu-24 kanye noma kabili ngesonto, isibonelo, kusukela esidlweni sakusihlwa kanye ngosuku kuya esidlweni sakusihlwa ngosuku olulandelayo.

• 5:2 ukudla

5:2 ukudlaAmakhalori angama-500-600 kuphela adliwa ngezinsuku ezimbili ezilandelanayo zesonto. Ezinsukwini ezi-5 ezisele, indlela evamile yokudla iyaqhubeka.

• ukudla kweqhawe

Ukuzila ukudla emini kanye nedili ebusuku kuyimpilo elandelwa amaqhawe. vula emini ukudla kweqhaweYidla ukudla okunamaprotheni amaningi ngesidlo sakusihlwa. Udinga nokuzivocavoca.

• Indlela yokweqa ukudla

Ukudla kwasekuseni, kwasemini noma kwakusihlwa - noma yikuphi ukudla okubalulekile kweqiwa. Ngale ndlela, inani lama-calories asetshenzisiwe liyancipha. Yeqa ukudla uma udle ukudla okunzima kuphela futhi ungalambile kakhulu.

Ukuzila Ukudla Kwenziwa Kanjani? 

Ngenkathi wenza ukudla okuzila ukudla okuphakathi, naka amaphuzu alandelayo;

• Umkhawulo wekhalori awusetshenziswa endleleni yokuzila ukudla kwesikhashana. Kusafanele uqaphele ngamakhalori. Uma weqa okunye ukudla, uzonciphisa ukudla kwakho kwekhalori.
• Qala kancane futhi uzame ukuzijwayeza le ndlela yokudla. Okokuqala, qala ngokuzila ukudla amahora angu-6. Bese ukwandisa kancane kancane isikhathi sakho sokuzila. Kuzame kanye noma kabili ngeviki ngaphambi kokuthi uqale ukuzila ukudla ngezikhathi ezithile nsuku zonke.
• Zama ukuhlela isigaba sokuzila ukuze uthole amahora angu-7 okulala. Lala amahora angu-3-4 ngemva kokudla. Lala. Isikhathi esiningi sokuzila sichithwa ulele. Ukuzila ukudla esikhathini esisele kuzoba lula.
• Phuza amanzi anele.

Yini okufanele udle ekuzileni ukudla okuphakathi?

• Yidla ukudla okwanelisa ukulamba kwakho. Unenkululeko yokudla noma yini. Kodwa uma uzokwenza ukuzila ukudla ngezikhathi ezithile ngenxa yezizathu zempilo noma ukwehlisa isisindo, gwema ukudla okumosha umzamo wakho.
• Ukudla okunothe nge-fiber kuzokugcina ugcwele. 
• Okwamanzi namajusi asanda kukhanywa. amanzi e-detox Ungakwazi futhi ukuphuza.
• Ungakhetha lokhu kudla okulandelayo ekudleni okuzila ukudla ngezikhathi ezithile: Izinhlanzi nezilwane zasolwandle, imifino e-cruciferous, amazambane, okusanhlamvu, ukudla okune-probiotic, izithelo, amaqanda, amantongomane, okusanhlamvu okuphelele…

Uma ukhetha indlela ye-16/8 yokuzila ukudla kwesikhashana, nalu uhlu lokuzila ukudla okuphakathi njengesibonelo:

Uhlu Lokudla Ngokuzila Okusheshayo

Uhlu olulandelayo lokuzila ukudla lokuzila ukudla lunikezwa njengesibonelo. Ungenza awakho amalungiselelo.

Ukudla kwasekuseni: 10.00:XNUMX am

• Iqanda elilodwa elibilisiwe
• Ucezu lukashizi we-semi-skimmed
• Noma yimiphi imifino efana ne-ulethisi, i-parsley, i-cress
• Ithisipuni elilodwa le-flaxseed
• Iminqumo noma amantongomane aluhlaza
• Isinkwa esinsundu

Ukudla okulula:

• isithelo
• I-yogurt, ubisi noma ibhotela
• amantongomane aluhlaza

Kusihlwa: 18.00

• Inyama ebomvu enamafutha. Ungadla futhi i-turkey breast noma inhlanzi esikhundleni senyama ebomvu.
• Isitsha semifino ngamafutha omnqumo
• isaladi
• I-yogurt noma i-ayran noma i-tzatziki
• Isobho noma irayisi

Izinzuzo Zokuzila Ngezikhawu

Ukudla okuzila ukudla kuyasiza ekwelapheni izifo eziningi kanye nokusiza ukwehlisa isisindo. Izinzuzo zokuzila ukudla ngezikhathi ezithile;

• Isheshisa imetabolism.
• Kwenza kube lula ukushiswa kwamafutha anqwabelene endaweni yesisu.
• Kuyasiza ukulondoloza imisipha yemisipha.
• Ibuyisela ukumelana ne-insulin ezigulini ezinesifo sikashukela sohlobo 2. Yehlisa ingozi yesifo sikashukela.
• Ithuthukisa impilo yenhliziyo njengoba yehlisa i-cholesterol embi. Futhi kunciphisa ingozi ye-coronary artery disease.
• Yehlisa ukucindezeleka okwenziwe nge-oxidative. Ukunciphisa ukucindezeleka okwenziwe nge-oxidative kwehlisa ingozi yempilo yenhliziyo kanye nezinye izifo ezingapheli.
• Inamandla okuvimbela umdlavuza.
• Yehlisa umfutho wegazi ezigulini ezinomfutho wegazi ophakeme.
• Ivimbela ukulahlekelwa inkumbulo. Ngakho-ke, ivikela isifo i-Alzheimer's.
• Kunciphisa ukuvuvukala.
• Ithuthukisa ikhwalithi yokulala.
• Yelula impilo ngokusekela ukuguga okunempilo.

Ubani okungafanele enze ukuzila ukudla ngezikhathi ezithile?

Ukudla kokuzila ukudla okuphakathi nendawo akufanelekile kuwo wonke umuntu. Ukuzila ukudla ngezikhathi ezithile ngaphandle kokuthintana nochwepheshe bezempilo uma unesisindo esingaphansi noma unomlando wokuphazamiseka kwemikhuba yokudla akufanele.

Ukuzila ukudla okungapheli kwabesifazane: Obunye ubufakazi bubonisa ukuthi ukuzila ukudla ngezikhathi ezithile akuzuzisi kwabesifazane njengoba kunjalo kwabesilisa. Ngokwesibonelo; Olunye ucwaningo lwathola ukuthi ukuzila ukudla ngezikhathi ezithile kuthuthukisa ukuzwela kwe-insulin emadodeni kodwa kwaba kubi kakhulu ukulawula ushukela wegazi kwabesifazane. Nakuba kwenziwa ucwaningo ngamagundane, abesifazane kufanele baqaphele lapho bezila ukudla ngezikhathi ezithile. Ikakhulukazi ngesikhathi sokuzama ukukhulelwa, ukukhulelwa kanye nokuncelisa.

Ukuzila Ukudla Okulimazayo

Indlala iwumphumela osobala kakhulu wokuzila ukudla ngezikhathi ezithile. Ungase futhi uzizwe uvilapha noma imisebenzi yobuchopho bakho ayisebenzi kahle. Kungase kube okwesikhashana njengoba kuthatha isikhathi esithile ukuze umzimba uvumelane nale ndlela yokudla. Uma unesimo sezempilo, kufanele uthintane nodokotela wakho ngaphambi kokuqala ukuzila ukudla okuphakathi. Lezi zimo zezempilo yilezi:

• Isifo sikashukela
• Izinkinga ngoshukela wegazi
• I-Hypotension
• ukusetshenziswa kwezidakamizwa
• isisindo esincane
• Umlando wokuphazamiseka kokudla
• abesifazane abazama ukukhulelwa
• Abesifazane abanomlando wokukhuluphala ngokweqile
• Okhulelwe noma oncelisayo

Ngaphezu kwalokho, imiphumela emibi efana nokulandelayo ingabonakala ekudleni okuzila ukudla okuphakathi:

• Ungase uzizwe uthukuthele.
• Ukusetshenziswa isikhathi eside kungabangela ukuphazamiseka kwemikhuba yokudla.
• Kungaphazamisa ukusebenza kwezemidlalo.
• Kungabangela ukulahlekelwa kwemisipha.
• Kungabangela i-amenorrhea kanye nokungabi nabantwana kwabesifazane.

Singakanani isisindo esilahlekayo ngokuzila ukudla ngezikhathi ezithile?

Ucwaningo lubonisa ukuthi ukuzila ukudla ngezikhathi ezithile kubangela ukulahlekelwa kwamafutha angu-3-8% ngesonto elilodwa nje. Ukuzila ukudla okungapheli kwamaviki angu-6-24 kubangela ukuncipha kwesisindo esingu-4% kuya ku-14%. Ukuthi ulahlekelwa isisindo esingakanani kuzoncika nakulezi zici ezilandelayo:

• isisindo samanje
• umlando wezokwelapha
• Amahora okuzivocavoca amasonto onke
• ubudala
• Ukudla okulandelayo

Imibuzo evame ukubuzwa mayelana nokuzila ukudla ngezikhathi ezithile

1.Ngingakwazi yini ukuphuza iziphuzo ngesikhathi sokuzila ukudla okuphakathi?

Kungaba amanzi, ikhofi, itiye nezinye iziphuzo ezingenalo ikhalori, kodwa ngaphandle koshukela owengeziwe. Mhlawumbe ungangeza ubisi oluncane ekhofini. Ikhofi lisebenza ngokuzila ukudla ngezikhathi ezithile ngoba liqeda indlala.

2.Ingabe kunempilo ukweqa isidlo sasekuseni?

Qinisekisa ukuthi udla ukudla okunempilo usuku lonke, khona-ke ngeke kube yinkinga.

3.Ngingakwazi ukuthatha izithasiselo ngesikhathi sokuzila ukudla?

Yebo. Nokho, khumbula ukuthi zonke izithasiselo zingase zisebenze kangcono uma zithathwa kanye nokudla, ikakhulukazi amavithamini ancibilikayo emafutheni. 

4.Ngingakwazi ukuzivocavoca ngokuzila ukudla ngezikhathi ezithile?

Yebo. Ukuzivocavoca kuyithuluzi elinamandla lokuphila okunempilo nokunciphisa umzimba. 

5. Ingabe indlala ibangela ukulahleka kwemisipha?

Zonke izindlela zokulahlekelwa isisindo zingabangela ukulahlekelwa kwemisipha. Ngakho-ke, kubalulekile ukuphakamisa izinsimbi futhi ukwandise ukudla kwamaprotheni. Olunye ucwaningo lubonisa ukuthi ukuzila ukudla ngezikhathi ezithile kubangela ukulahlekelwa okuncane kwemisipha kunomkhawulo ovamile wamakhalori. 

6. Ingabe indlala ibambezela i-metabolism?

Ucwaningo lubonisa ukuthi ukuzila ukudla isikhathi esifushane empeleni kuthuthukisa imetabolism. Kodwa-ke, ezimweni zokuzila ukudla isikhathi esingaphezu kwezinsuku ezi-3, izinga le-metabolic liyehla.

7.Ingabe izingane zingazila ukudla ngezikhathi ezithile?

Akunakwenzeka. Uma kubhekwa ukuthi sebekhulile futhi abakwazi ukumelana nendlala, akufanele.

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