Ukutya ukunciphisa umzimba ngokukhawuleza

Ukutya ngokukhawuleza kokunciphisa umzimba luhlobo lokutya apho ulahlekelwa khona ngaphezulu kweekhilogram ezimbini (1 kilogram, kg) ngeveki ngaphezulu kweeveki ezininzi. Ukunciphisa umzimba ngokukhawuleza utya iikhalori ezimbalwa.

Ezi ndlela zokutya zihlala zikhethwa ngabantu abatyebe kakhulu abafuna ukunciphisa umzimba ngokukhawuleza. Ezi ndlela zokutya azifane zicetyiswe ngabanonopheli bempilo. Abantu kwezi zidlo kufuneka balandelwe ngokusondeleyo ngumboneleli. Ukuphulukana nobunzima ngokukhawuleza akunakukhuseleka kwabanye abantu ukuba bazenzele ngokwabo.

Ezi zidlo kufuneka zisetyenziselwe ixesha elifutshane kwaye zihlala zingacetyiswa ngaphezulu kweeveki ezininzi. Iindidi zokutya okunciphisa umzimba ngokukhawuleza zichazwe apha ngezantsi.

Abantu abaphulukana nobunzima ngokukhawuleza banamathuba amaninzi okufumana ubunzima ngokuhamba kwexesha kunabantu abaphulukana nobunzima kancinci ngotshintsho oluncinci lokutya kunye nokusebenza komzimba. Ukwehla kobunzima luxinzelelo olukhulu emzimbeni, kwaye impendulo yehomoni ekulahlekeni kobunzima bomelele kakhulu. Impendulo yehomoni sesinye sezizathu zokuba ukunciphisa umzimba kunciphise ixesha kunye nokuba kutheni ukutyeba kusenzeka xa ukutya kumisiwe okanye kukhululekile.

Kwi-VLCD, unokuba nee-calories ezimbalwa ezingama-800 ngosuku kwaye unokulahla ukuya kwi-3 ukuya kwi-5 yeekhilogram (1.5 ukuya kwi-2 kg) ngeveki. Uninzi lwee-VLCD zisebenzisa ukutya endaweni yazo, ezinje ngeefomyula, iisuphu, ukungcangcazela, kunye nemivalo endaweni yokutya rhoqo. Oku kunceda ekuqinisekiseni ukuba ufumana zonke izondlo ozifunayo suku ngalunye.

I-VLCD icetyiswa kuphela kubantu abadala abatyebe kakhulu kwaye kufuneka banciphise ubunzima ngenxa yezizathu zempilo. Ezi ndlela zokutya zihlala zisetyenziswa ngaphambi kotyando lokwehla kobunzima. Kuya kufuneka usebenzise i-VLCD kuphela ngoncedo lomboneleli wakho. Uninzi lweengcali alucebisi ukusebenzisa i-VLCD ngaphezulu kweeveki ezili-12.

Ezi zidlo zihlala zivumela malunga ne-1,000 ukuya kwi-1,200 yeekhalori ngemini kubafazi kunye ne-1,200 ukuya kwi-1,600 yeekhalori ngemini yamadoda. I-LCD lukhetho olungcono kune-VLCD kubantu abaninzi abafuna ukunciphisa umzimba ngokukhawuleza. Kodwa kuya kufuneka ujongwe ngumboneleli. Awuyi kuphulukana nobunzima ngokukhawuleza kweLCD, kodwa ungaphulukana nobunzima obuninzi ngeVLCD.

I-LCD inokusebenzisa umxube wokutshintsha ukutya kunye nokutya okuqhelekileyo. Oku kwenza ukuba kube lula ukulandela kune-VLCD.

Esi sicwangciso sokutya siya sithandwa ngakumbi. Ihlala ithelekiswa nokuzila ukutya, kodwa ezi ndlela zimbini zahlukile kancinane. Ukutya okuthintelwe ixesha lokunciphisa inani leeyure ngosuku onokuzitya. Isicwangciso esithandwayo yi-16: 8. Kule ndlela yokutya, kufuneka utye konke ukutya kwakho ngexesha leyure ezi-8, umzekelo ngo-10 ukuya ku-6p. Elinye ixesha akunakutya nto. Kukho izifundo ezinokuthi le ndlela inokubangela ukunciphisa umzimba ngokukhawuleza, kodwa akukho lwazi lincinci ukuza kuthi ga ngoku ukuba ukwehla kobunzima kuyaqhubeka.

Ukuzila ukutya yindlela yakudala yesithintelo sekhalori. Kuye kwaziwa kakhulu kutshanje. Oku kungenxa yokuba ezinye izilwanyana kunye nezifundo zabantu zibonise izibonelelo zokuzila ukutya kubantu abanesifo seswekile kunye nokukhuluphala. Zininzi iindlela zokuzila ezahlukeneyo kwaye akucaci ukuba zeziphi ezona zilungileyo. Enye yezona zidumileyo yinkqubo yesi-5: 2. Oku kubandakanya iintsuku ze-2 ngeveki yokuzila ukutya okanye i-VLCD kunye neentsuku ezi-5 ngeveki zokutya ukutya okuqhelekileyo. Ukutya okubandakanya ukuzila ukutya kunokubangela ukunciphisa umzimba ngokukhawuleza.

Olunye uhlobo lokutya oluthandwayo lukwanciphisa kakhulu iikhalori ukufezekisa ukunciphisa umzimba ngokukhawuleza. Ngamanye amaxesha, ezi ndlela zokutya azikhuselekanga. Kwiimeko ezininzi, ezi ndlela zokutya azizinzanga ixesha elide ngokwaneleyo ukuze zibangele ukunciphisa umzimba ixesha elide. Nje ukuba uyeke ukutya, usengozini yokufumana kwakhona ubunzima ukuba ubuyela kwindlela yakho yakudala yokutya. Kubantu abaninzi, kukhuselekile ukukhetha ukutya apho ulahla khona iponti ye-1/2 ukuya kwi-1 yeepawundi (225 iigrem ukuya kuma-500 amagremu) ngeveki.

Ukwehla ngokukhawuleza komzimba kuninzi malunga nokusika iikhalori kunokuzilolonga. Thetha nomboneleli wakho malunga nokuba loluphi uhlobo lomthambo ekufuneka ulwenzile ngelixa ukulo hlobo lokutya. Umboneleli wakho unokucebisa ukuba ulinde de ube ufumana ukutya ixesha elide ukuze uqale ukuzilolonga.

Ukutya ngokukhawuleza kokunciphisa umzimba kuhlala kunabantu abaneengxaki zempilo ngenxa yokutyeba kakhulu. Kuba bantu, ukuphulukana nobunzima obuninzi ngokukhawuleza kunokunceda ukuphucula:

• Seswekile
• Cholesterol ephezulu
• Igazi elonyukayo

Kuya kufuneka ulandele enye yezi zidlo ngoncedo lomboneleli wakho. Ukulahlekelwa ngaphezulu kwe-1 okanye i-2 yeepawundi (i-0.5 ukuya kwi-1 kg) ngeveki ayikhuselekanga kubantu abaninzi. Inokubangela ukuba ulahlekelwe sisihlunu, amanzi, kunye nokuxinana kwethambo. Ukulahleka kwesisindo ngokukhawuleza kunokubangela ezinye iziphumo kubandakanya:

• Amatye egall
• Igawuthi
• Ukudinwa
• Ukuqunjelwa
• Urhudo
• Isicaphucaphu

Abantu abaphulukana nobunzima ngokukhawuleza banamathuba okufumana ubunzima ngokukhawuleza. Oku kunokukhokelela kwezinye iingxaki zempilo.

Ngokubanzi, ukutya okukhawulezayo kokunciphisa umzimba akukhuselekanga ebantwaneni. Isenokungakhuseleki kulutsha, kwabasetyhini abakhulelweyo okanye kubantu abadala ngaphandle kokuba umboneleli ucebisa njalo.

Ukuba unempilo, licebo elihle ukuba uthethe nomboneleli wakho ngaphambi kokuba uqale le okanye nasiphi na isicwangciso sokutya ukunciphisa umzimba.

Ukutya okuphantsi kakhulu kweekhalori; VLCD; Ukutya okuphantsi kweekhalori; LCD; Ukutya okuphantsi kakhulu kwamandla; Ukwehla kwesisindo - ukunciphisa umzimba ngokukhawuleza; Ukutyeba kakhulu-ukwehla komzimba ngokukhawuleza; Ukutyeba-ukunciphisa umzimba ngokukhawuleza; Ukutya - ukunciphisa umzimba ngokukhawuleza; Ukuzila ukutya okungapheliyo - ukunciphisa umzimba ngokukhawuleza; Ukutya okuthintelwe ixesha-ukunciphisa umzimba ngokukhawuleza

• Ukuhla ukusinda
• Ukutya kwe-Yo-yo

I-Academy yeZondlo kunye newebhusayithi yeDietetics. Iindlela ezi-4 zokutya okunekhalori ezisezantsi kakhulu zinokuyonakalisa impilo yakho. www.eatright.org/health/weight-loss/your-health-and-your-weight/4-ways-low-calorie-diets-can-sabotage-your-health-yakho. Ukuhlaziywa kweDisemba 2019. Ifikeleleke ngoJulayi 10, 2020.

I-Academy yeZondlo kunye newebhusayithi yeDietetics. Ukuhlala kude nokutya okuthandwayo. www.eatright.org/health/weight-loss/fad-diets/staying-away-from-fad-diets. Ukuhlaziywa ngoFebruwari 2019. Ifikeleleke ngoJulayi 10, 2020.

Umthengisi we-EM. Ukutyeba kakhulu. Ku: UMelmed S, uAuchus RJ, uGoldfine AB, uKoenig RJ, uRosen CJ, ii-eds. Incwadi ebhaliweyo kaWilliam ye-Endocrinology. Umhla we-14. IPhiladelphia, PA: Elsevier; 2020: isahluko 40.

I-Parretti HM, i-Jebb SA, i-Johns DJ, i-Lewis AL, i-Christian-Brown AM, i-Aveyard P.Ukusebenza kweeklinikhi zokutya okune-low-eneji kulawulo lokwehla kobunzima: uphononongo olucwangcisiweyo kunye nohlalutyo lweemeta zezilingo ezilawulwa ngokungahleliwe. Obes Rev. Ngo-2016; 17 (3): 225-234. IINKCUKACHA: 26775902 pubmed.ncbi.nlm.nih.gov/26775902/.

• Ukutya
• Ulawulo lobunzima