Kuyini Ukudla Kweqhawe Futhi Kwenziwa Kanjani? Izinzuzo Nezingozi

Idinga ukuzila izikhathi ezithile ukuzila ukudla ngezikhathi ezithileKuyinto isicelo ebisetshenziswa kusukela ezikhathini zasendulo ngezinjongo zempilo.

Ukuzila ukudla sekubuye kwaduma njengethuluzi lokulahlekelwa isisindo eminyakeni yamuva.

Ukudla KweqhaweKuwuhlelo lokudla oluhlanganisa "ukudla kancane" kanye "nokudla okuningi" imijikelezo futhi luhlose ukunciphisa umzimba ngokuzila ukudla. Kuthiwa kuyindlela ephumelelayo yokwehlisa isisindo, ukuthuthukisa amazinga amandla namandla engqondo.

Nokho, abanye ochwepheshe bezempilo bathi le ndlela yokuzila iyeqisa futhi ayidingeki. Esihlokweni, Ukudla Kweqhawe, okudingeka ukwazi mayelana ne-"Warrior Diet" ngesiNgisi kuyachazwa.

Kuyini Ukudla Kweqhawe?

Ukudla Kweqhaweyasungulwa ngo-2001 ngu-Ori Hofmekler, owayeyilungu le-Special Forces yakwa-Israel owangena emkhakheni wokuqina nokondleka.

Lokhu kudla kubhekwa njengohlobo lokuzila ukudla okuphakathi okubandakanya izikhathi zokuncipha kwekhalori emukelwe isikhathi esithile. 

Ukudla KweqhaweIsekelwe endleleni adla ngayo amaqhawe asendulo, ayedla kancane emini bese enza amadili ebusuku. 

Ngokomsunguli wayo, iklanyelwe “ukuthuthukisa indlela esidla ngayo, esizizwa ngayo, esenza ngayo, nesibukeka ngayo,” ngokunciphisa ukudla, ukucindezela umzimba, nokuvusa “imizwa engokwemvelo yokusinda.”

Abantu abalandela lokhu kudla bazila ukudla amahora angu-20 ngosuku, bese bedla ukudla okuningi ngendlela abafuna ngayo ebusuku.

Ngesikhathi sokuzila ukudla kwamahora angu-20, i-dieters ivunyelwe ukudla amanani amancane emikhiqizo yobisi, amaqanda abilisiwe, nezithelo nemifino eluhlaza, kanye namanani amaningi ngokweqile oketshezi olungenalo ikhalori.

Ngemva kwamahora angu-20, abantu bangadla noma yikuphi ukudla abakufunayo phakathi nesikhathi sokuzitika ngamahora amane. Nokho, inqobo nje uma kungacutshungulwanga, ukudla okunempilo kanye organic.

Ukudla KweqhaweKuthiwa le ndlela yokudla, ehlinzekwa ngu-, incibilikisa amafutha, ikhulisa ukugxila, inika amandla futhi isebenze ukulungiswa kwamaselula.

Ingabe Ukudla Kweqhawe Kunazo Izinzuzo?

Alukho ucwaningo oluhlola ngokuqondile inzuzo yalokhu kudla, kodwa ukuzila ukudla ngezikhathi ezithile kuyaziwa ukuthi kunezinzuzo.

Noma Ukudla Kweqhawe Ngendlela engu-16:8, okuyindlela evame kakhulu yokuzila ukudla ngezikhathi ezithile, nakuba idlulele kancane kunezinye, kuyazila amahora angu-16 bese kudliwa amahora angu-8 asele.

Ngakho-ke, izinzuzo zokuzila ukudla ngezikhathi ezithile nazo Ukudla Kweqhawe Singasho ukuthi kuyasebenza ku 

Isiza ukunciphisa umzimba

Ukuzila ukudla okungapheli, okuhlanganisa imijikelezo yokuzila ukudla yamahora angu-20, kukhuthaza ukulahlekelwa isisindo.

Ukudla KweqhaweUcwaningo lokulandelela (ukuzila ukudla kwamahora angu-20) lwathola ukuthi labo abadla ukudla amahora angaphezu kwamane kusihlwa bathola ukulahlekelwa kwesisindo esikhulu kunalabo abasebenzisa inani elifanayo lama-calories ekudleni usuku lonke.

Ngaphezu kwalokho, labo ababedla isidlo esisodwa ngosuku banciphisa kakhulu amafutha abo.

Ukubuyekezwa kwakamuva kwezifundo eziyisithupha kuphethe ngokuthi izinhlobo zokuzila ukudla ngezikhathi ezithile ezisukela ezinyangeni ezi-3 kuye kwezingu-12 zazisebenza kahle kakhulu ekukhuthazeni ukuncipha kwesisindo.

Noma kunjalo, ukunciphisa ukudla kwekhalori Ukudla KweqhaweNaphezu kokuba umphumela ovame kakhulu wokuhona, abanye abantu abalandela le ndlela yokudla bangase badle ama-calories amaningi kakhulu phakathi nesikhathi sokuzitika samahora amane, okungenza abantu bakhuluphale. 

Ukuzila ukudla ngezikhathi ezithile kuthuthukisa impilo yobuchopho

Ukudla Kweqhaweikhonjwe njengendlela yokuthuthukisa impilo yobuchopho. Kunamaqiniso athile ngokuzila ukudla kwesikhashana okusekelwe ezifundweni zesayensi. 

Ukuzila ukudla ngezikhathi ezithile kunenzuzo ekulawuleni izindlela zokuvuvukala ezithinta ukusebenza kobuchopho. 

Isibonelo, izifundo zezilwane zibonise ukuthi ukuzila ukudla okuphakathi kunciphisa izimpawu ezivuthayo ezifana ne-interleukin 6 (IL-6) kanye ne-tumor necrosis factor alpha (TNF-a), engathinta kabi inkumbulo nokufunda.

Ezinye izifundo zezilwane zithole ukuthi ukuzila ukudla ngezikhathi ezithile kunomphumela ovikelayo esifweni se-Alzheimer's.

Yehlisa ukuvuvukala

Ukucindezeleka kwe-oxidativeUkuvuvukala okubangelwa umdlavuza kucatshangwa ukuthi kuyimbangela yezifo eziningi, okubalwa kuzo isifo senhliziyo, isifo sikashukela, neminye imidlavuza.

Ucwaningo luye lwabonisa ukuthi ukuzila ukudla ngezikhathi ezithile kungaba yindlela ephumelelayo yokunciphisa ukuvuvukala emzimbeni wethu.

Ocwaningweni olwenziwa emadodeni e-34 anempilo, indlela ye-16: 8 yokuzila ukudla okuphakathi kwatholakala ukunciphisa amazinga e-TNF-α kanye ne-interleukin 1 beta (IL-1β), izinto ezikhuthaza ukuvuvukala.

Olunye ucwaningo kubantu abangu-50 luthole ukuthi labo ababezila ukudla ngesikhathi seRamadan babenezimpawu eziphansi kakhulu zokuvuvukala ze-IL-6, C-reactive protein (CRP), kanye ne-homocysteine, uma kuqhathaniswa nabantu abangazili.

Ithuthukisa ukulawula ushukela wegazi

Ezinye izifundo zithole ukuthi ukuzila ukudla ngezikhathi ezithile kungathuthukisa ukulawula ushukela wegazi ezigulini ezinesifo sikashukela sohlobo 2.

Ucwaningo olwenziwa kubantu abayi-2 abanesifo sikashukela sohlobo 10 lwathola ukuthi ukuzila ukudla amahora angu-18-20 ngosuku kubangele ukwehla okukhulu kwesisindo somzimba futhi kwathuthukisa kakhulu ukuzila ukudla kanye nokulawula ushukela wegazi we-postprandial.

Kodwa-ke, olunye ucwaningo lwakamuva lubonise ukuthi ukuzila ukudla ngezikhathi ezithile kwandisa amathuba e-hypoglycemia (ushukela ophansi wegazi) ngisho nalapho izidakamizwa ezehlisa ushukela wegazi zisetshenziswa ngemithamo ephansi.

Kodwa-ke, ngenkathi ukwehlisa ngokuphephile amazinga kashukela egazini kunenzuzo, i-hypoglycemia ingaba yingozi futhi iholele ezinkingeni ezinkulu. 

Ngakho-ke, abantu abanesifo sikashukela abathanda ukuzama ukuzila ukudla ngezikhathi ezithile kufanele babonane nodokotela wabo kuqala. 

Ingabe Ukudla Kweqhawe Kuyingozi?

Ukudla KweqhaweNaphezu kwezinzuzo zezempilo ezingase zibe khona zokuwudla, kukhona okungalungile kule ndlela yokudla.

Kunzima kwabanye abantu

Ukudla KweqhaweUmkhawulo osobala kakhulu we 's umkhawulo wokudla okubalulekile esikhathini esingamahora amane. Lokhu kungaba nzima ikakhulukazi uma ubamba iqhaza emisebenzini evamile yokuxhumana nabantu njengokuphuma uyodla ukudla kwasekuseni noma kwasemini.

Nakuba abanye abantu bezizwa bejabule lapho bedla ama-calories ambalwa kakhulu esikhathini esingamahora angu-20, abanye bangase bathole lesi sitayela sokudla singafaneleki endleleni yabo yokuphila.

Ayilungele abaningi

Ukudla KweqhaweAkusona isitayela sokudla okufanele wonke umuntu asilandele. Lolu hlobo lokuzila ukudla ngezikhathi ezithile alubafanele abantu abaningi, kuhlanganise. Lezi:

– Izingane

– Abesifazane abakhulelwe noma abancelisayo

Abantu abanezifo ezifana nesifo sikashukela sohlobo loku-1, ukuhluleka kwenhliziyo, noma imidlavuza ethile

– Labo abenza imidlalo eyeqisayo

- Abantu abanokuphazamiseka kwemikhuba yokudla noma umlando wokungadli kahle

- Abantu abangaphansi kwesisindo somzimba 

Futhi, ucwaningo oluthile lubonisa ukuthi ukuzila ukudla ngezikhathi ezithile kungase kuthinte amahomoni wesifazane ngaphezu kwabesilisa.

Abanye besifazane bangenza ukuzila ukudla ngezikhathi ezithile ngaphandle kokubhekana nemiphumela emibi. Kodwa-ke, abanye bangase babe nemiphumela engemihle engathandeki njengokuqwasha, ukukhathazeka, ukuya esikhathini okungajwayelekile kanye nokuphazamiseka kwempilo yokuzala.

Kungabangela ukungondleki

Ukudla KweqhaweUkwamukela isitayela sokudla ngokweqile, okungadala izinkinga kubantu abaningi.

Ukudla Kweqhawekungaholela ekudleni ukudla ngokweqile kanye nokuziphatha ngokuzitika, ikakhulukazi kulabo abasengozini yokungadli kahle

Ukuhlafuna ukudla okuningi nakho kungaholela emizweni yokuzisola namahloni, okungaba nomthelela omubi empilweni yengqondo nesithombe somzimba.

Ingabangela imiphumela emibi

Ukudla Kweqhawekungabangela imiphumela engemihle engase ibe nzima kwabanye. Imiphumela emibi engaba khona ihlanganisa:

- Ukukhathala

– isiyezi

– Amandla aphansi

- Ukukhathazeka

- isifo sokuqwasha

– indlala enkulu

- Ushukela wegazi ophansi (hypoglycemia)

– Ukuqunjelwa

– Ukuquleka

– Ukucasuka

- Ukungalingani kweHormonal

- Ukuthola isisindo

Ngaphezu kwalokho, ochwepheshe abaningi bezempilo Ukudla Kweqhawe Uveza ukuthi labo abalandela uhlelo lokuzila ukudla ngezikhathi ezithile njengokudla abatholi imisoco eyanele.

Nokho, inqobo nje uma kukhethwa ukudla okunempilo, okunomsoco futhi izidingo zamakhalori zihlangatshezwa, ukukhetha izakhi kungahlangatshezwana nazo ngokuhlela ngokucophelela.

Indlela Yokwenza I-Warrior Diet?

Hofmekler, Ukudla Kweqhawe Utusa ukuthi noma ubani ojimayo alandele uhlelo lwamasonto amathathu, olunezinyathelo ezintathu “lokuthuthukisa ikhono lomzimba lokusebenzisa amafutha ukuze abe namandla.”

Isigaba I (isonto elilodwa): “Detox”

Sebenzisa amajusi wemifino, umhluzi, imikhiqizo yobisi (iyogathi, i-cottage shizi), amaqanda abilisiwe nezithelo ezingavuthiwe nemifino amahora angama-20.

- Phakathi nesikhathi sokuzitika samahora amane, yidla isaladi ngamafutha noviniga, bese udla amaprotheni amaningi noma amaningi emifino (ubhontshisi), okusanhlamvu okungenayo ukolweni, amanani amancane kashizi nemifino ephekiwe.

– Ikhofi, itiye, amanzi kanye nenani elincane lobisi kungadliwa usuku lonke.

Isigaba II (isonto lesibili): “Amafutha Aphezulu”

Sebenzisa amajusi wemifino, umhluzi, imikhiqizo yobisi (iyogathi, i-cottage shizi), amaqanda abilisiwe nezithelo ezingavuthiwe nemifino amahora angama-20.

- Ngesikhathi sokuzitika kwamahora amane kusihlwa, yidla isaladi enamafutha kanye noviniga wokugqoka, okulandelwa amaprotheni ezilwane ezinomzimba omncane, imifino ephekiwe, kanye okungenani nesandla samantongomane.

- Akukho okusanhlamvu noma isitashi okufanele kudliwe ngesikhathi seSigaba II.

Isigaba III (Isonto Lesithathu): “Qeda Ukulahlekelwa Kwamafutha”

Lesi sigaba sishintshana phakathi kwezikhathi zama-carbohydrate amaningi kanye nokudla kwamaprotheni amaningi.

Izinsuku ezingu-1-2 zama-carbohydrate

Izinsuku ezingu-1-2 zamaprotheni aphezulu kanye ne-carb ephansi

Izinsuku ezingu-1-2 zama-carbohydrate

Izinsuku ezingu-1-2 zamaprotheni aphezulu kanye ne-carb ephansi

Ngezinsuku ezine-carbohydrate eningi:

- Yidla amajusi emifino, umhluzi, imikhiqizo yobisi (iyogathi, i-cottage shizi), amaqanda abilisiwe nezithelo ezingavuthiwe nemifino amahora angama-20.

- Phakathi nesikhathi sokuzitika samahora amane, yidla isaladi ngamafutha noviniga, kulandele imifino ephekiwe, inani elincane lamaprotheni ezilwane, kanye ne-carbohydrate eyinhloko efana nommbila, amazambane, i-pasta, ibhali noma i-oats.

Ngezinsuku ezinamaphrotheni amaningi, ezine-carb ephansi:

Sebenzisa amajusi wemifino, umhluzi, imikhiqizo yobisi (iyogathi, i-cottage shizi), amaqanda abilisiwe nezithelo ezingavuthiwe nemifino amahora angama-20.

– Yidla isaladi egcotshwe ngamafutha noviniga ngesikhathi sokuzitika ngamahora amane kusihlwa. Bese udla amagremu angu-227-454 weprotheni yezilwane, kuhlanganise nemifino ephekiwe, enesitashi.

- Nakuba okusanhlamvu noma isitashi kungadliwe ngesikhathi sokudla kakhulu ku-Phase-III, inani elincane lesithelo esisha se-tropical lingadliwa nge-dessert.

U-Hofmekler uncoma ukuthi uma i-dieters iqeda izigaba ezintathu, ziqale phansi.

Ukudla KweqhaweOsayizi bengxenye abacacile futhi ayikho imikhawulo yekhalori emisiwe.

Hofmekler, njengengxenye yalolu hlelo lokudla ama-probiotics Utusa ukuthatha i-multivitamin nsuku zonke kanye nezinye izithasiselo, njengama-amino acid nama-amino acid.

Labo abalandela ukudla bayelulekwa ukuba benze ukuzivocavoca, okuhlanganisa amandla nokuqeqeshwa kwejubane, ukukhuthaza ukulahlekelwa kwamafutha.

Okufanele Udle Nokungamelwe Ukudle Ekudleni Kweqhawe

Nakuba i-dieters ivunyelwe ukudla ukudla abakufunayo, kunconywa ukuthi idle ukudla okunomsoco, okuphilayo, ukugwema ukudla okugayiwe, izivimbelakuvunda, ushukela owengeziwe kanye nama-sweeteners okwenziwa.

Uma udla kancane, ungadla:

Izithelo

I-apula, ubhanana, kiwi, umango, ipentshisi, uphayinaphu, njll.

amajusi emifino

Ama-beet, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, njll.

Inyama Amanzi

Inkukhu, inyama yenkomo njll.

imifino eluhlaza

Imifino enamahlamvu aluhlaza, izaqathe, upelepele, amakhowe, u-anyanisi, njll.

amasoso

Inani elincane lamafutha omnqumo, i-apula cider uviniga, njll. 

ubisi

Ubisi, iyogathi, i-cottage shizi, njll. 

amaprotheni

Iqanda elibilisiwe

iziphuzo

Amanzi, ikhofi, itiye njll.

Yini ongayidla ngesikhathi sokuzitika:

Imifino ephekiwe

Ukholifulawa, amahlumela aseBrussels, i-zucchini, imifino, njll.

Amaprotheni

Inkukhu, i-steak, inhlanzi, i-turkey, amaqanda, njll. 

Izitashi

Ubhontshisi, amazambane, ummbila, ubhatata, njll.

okusanhlamvu

I-Oats, i-quinoa, i-pasta, isinkwa, ibhali njll. 

ubisi

Ubisi, ushizi, iyogathi njll. 

amafutha

Amantongomane, amafutha omnqumo njll.

Ukudla okufanele ukugweme yizi:

- Uswidi

– Amakhukhi nekhekhe

- Ama-chips

- Ukudla okusheshayo

– Ukudla okuthosiwe

– Inyama egayiwe

- Ama-carbohydrate alula

- Ama-sweeteners okwenziwa

– Iziphuzo ezinoshukela ezifana nejusi nesoda

Ezinye Izinketho Zokudla

Ukudla KweqhaweKodwa-ke, kunezinye izindlela eziningi ezingasiza ukusheshisa ukulahlekelwa isisindo futhi kuthuthukise impilo, kuhlanganise nezinye izinguqulo eziningana zokuzila ukudla okunikeza ukuguquguquka okuncane.

Isibonelo, ukuzila ukudla okungu-16/8 kungenye yezinhlobo ezidume kakhulu zokuzila ukudla, okubandakanya ukuzila ukudla amahora angu-16 ngosuku nokunciphisa ukusetshenziswa kokudla amahora ayisishiyagalombili kuphela ngosuku.

Lolu hlobo lokuzila ukudla ngezikhathi ezithile lunikeza ezinye izibonakaliso ezimbalwa zempilo ethuthukisiwe, okuhlanganisa ukuncipha kwesisindo, ukuvuvukala okuncishisiwe, nokulawula ushukela wegazi okuthuthukisiwe.

Ukuzila ukudla kolunye usuku kungenye indlela. Ngalolu hlobo lokuzila ukudla, ukudla kuvinjelwe zonke izinsuku futhi ukudla okuvamile kulandelwa zonke izinsuku.

Lolu hlobo lwesikhawu luyinketho enhle kulabo abafuna ukuguquguquka okuthe xaxa isonto lonke njengoba ungakwazi ukukulungisa kushejuli yakho yomuntu siqu.

Kuhlanganisa nokudla ngendlela evamile kanye nokuzithiba ekudleni izinsuku ezinhlanu, noma ukukhawulela ukudla okunama-calorie izinsuku ezimbili ezilandelanayo isonto lonke. 5:2 ukudlaungazama.

Ngenxa yalokho;

Ukudla KweqhaweUkudla kuwuhlobo lokudla oluhlanganisa ukudla amanani amancane okudla okuthile phakathi nesikhathi sokuzila ukudla kwamahora angu-20 nokudla ukudla okukhulu ebusuku.

Ukudla Kweqhawe Uhlelo lokudla luyaguquguquka, lunikeza isiqondiso esijwayelekile mayelana nokuthi yikuphi ukudla okufanele ukudle nokuthi yini okufanele ukugweme, ngaphandle kokubeka imithetho nemithetho eqinile.

Njengezinye izinhlobo zokuzila ukudla ngezikhathi ezithile, Ukudla Kweqhawe kungasiza ukukhuthaza ukwehla kwesisindo, ukuthuthukisa impilo yenhliziyo, ukuzinzisa amazinga kashukela egazini, ukunciphisa ukuvuvukala nokusekela ukusebenza kobuchopho.

Kodwa-ke, ayifanele wonke umuntu njengoba ingakhuthaza imikhuba yokudla engenampilo futhi ingase ingakwazi ukusimama ngokuhamba kwesikhathi.