16/8 Ukuzila ukutya okungapheliyo: Isikhokelo saBaqalayo

Umxholo

• Yintoni i-16/8 Ukuzila ukutya okungapheliyo?
• Uqalisa njani
• Izibonelelo ze-16/8 Ukuzila ukutya okungapheliyo
• Ubunzima be-16/8 Ukuzila ukutya okungapheliyo
• Ngaba ukuzila ukutya okungama-16/8 kulungile kuwe?
• Umgca osezantsi

Ukuzila ukutya bekusenziwa amawaka eminyaka kwaye yinto ephambili kuzo zonke iinkolo kunye neenkcubeko ezahlukeneyo kwihlabathi liphela.

Namhlanje, iintlobo ezintsha zokuzila zibeka into entsha kwinkqubo yakudala.

I-16/8 yokuzila ukutya yenye yeendlela ezaziwayo zokuzila ukutya. Abaxhasi bathi yindlela elula, efanelekileyo kunye nokuzinzileyo yokunciphisa umzimba kunye nokuphucula impilo yonke.

Eli nqaku liphonononge i-16/8 yokuzila ukutya, ukuba isebenza njani kwaye ikulungele na.

Yintoni i-16/8 Ukuzila ukutya okungapheliyo?

I-16/8 yokuzila ukutya okwexeshana kubandakanya ukunciphisa umda ekusebenziseni ukutya kunye neziselo ezinesikhalori kwiwindow esetiweyo yeeyure ezisibhozo ngosuku kunye nokuyeka ukutya kwiiyure ezili-16 eziseleyo.

Lo mjikelo unokuphindaphindwa rhoqo njengoko uthanda-ukusuka kube kanye okanye kabini ngeveki yonke imihla, kuxhomekeke kukhetho lwakho.

I-16/8 yokuzila ukutya okwexeshana inyuke yathandwa kule minyaka idlulileyo, ngakumbi phakathi kwabo bafuna ukunciphisa umzimba kunye nokutshisa amanqatha.

Ngelixa ezinye izidlo zihlala zibeka imigaqo engqongqo kunye nemigaqo, i-16/8 yokuzila ukutya ngokulula kulula ukuyilandela kwaye inokubonelela ngeziphumo zokwenyani ngomzamo omncinci.

Ngokuqhelekileyo ithathwa njengengathinteli kwaye iguquguquke ngakumbi kunezinye izicwangciso zokutya kwaye iyakwazi ukungena ngokulula malunga nayiphi na indlela yokuphila.

Ukongeza ekuphuculeni ukwehla kobunzima, i-16/8 yokuzila ukutya okwexeshana ikwakholelwa ekuphuculeni ulawulo lweswekile yegazi, ukukhulisa ukusebenza kwengqondo kunye nokwenza impilo ende.

Ukuzila ukutya okungama-16/8 kubandakanya ukutya kuphela ngefestile yeeyure ezisibhozo emini kunye nokuzila ukutya kwiiyure ezili-16 eziseleyo. Inokuxhasa ukulahleka kwesisindo, ukuphucula iswekile yegazi, ukukhulisa ukusebenza kwengqondo kunye nokwandisa ixesha elide.

Uqalisa njani

Ukuzila ukutya okungama-16/8 kulula, kukhuselekile kwaye kuzinzile.

Ukuqala, qala ngokukhetha iwindow yeeyure ezisibhozo kunye nokunciphisa ukutya kwakho kwelo xesha.

Abantu abaninzi bakhetha ukutya phakathi kwemini kunye no-8 emva kwemini, njengoko oku kuthetha ukuba kuya kufuneka uzila ukutya ubusuku bonke kwaye usitsibe isidlo sakusasa kodwa usenokutya isidlo sasemini esifanelekileyo kunye nesidlo sangokuhlwa, kunye nokutya okulula okuncinci emini.

Abanye bakhetha ukutya phakathi kwe-9 kusasa kunye ne-5 pm, evumela ixesha elininzi lokutya kwasekuseni okunempilo malunga ne-9 kusasa, isidlo sasemini esiqhelekileyo malunga nobusuku kunye nesidlo sangokuhlwa sokuqala okanye ukutya okune-4. ngaphambi kokuqala ukuzila ukutya.

Nangona kunjalo, unokuzama kwaye ukhethe ixesha elifanele ishedyuli yakho.

Ukongeza, ukuze wandise izibonelelo ezinokubakho kwezempilo kwindlela otya ngayo, kubalulekile ukuba unamathele ekutyeni okunezondlo kunye neziselo ngexesha lokutya kwakho.

Ukuzalisa ukutya okunezondlo kunokunceda ekujikelezeni ukutya kwakho kwaye kukuvumele ukuba uvune umvuzo onikezelwa yile rejimeni.

Zama ukulungelelanisa isidlo ngasinye kunye neentlobo ezahlukeneyo zokutya okunempilo, okufana:

• Iziqhamo: Iiapile, iibhanana, amajikijolo, iiorenji, iipesika, amapere, njl.
• Imifuno: Broccoli, icauliflower, ukhukhamba, imifuno enamagqabi, iitumato, njl.
• Amazimba: Iquinoa, irayisi, i-oats, ibhali, i-buckwheat, njl.
• Amafutha asempilweni: Ioyile yomnquma, iiavokhado kunye neoyile yekhokhonathi
• Imithombo yeprotheni: Inyama, iinkukhu, iintlanzi, iimbotyi, amaqanda, amandongomane, iimbewu, njl.

Ukusela iziselo ezingena khalori njengamanzi kunye neti kunye nekofu engenaswekile, nokuba uzila ukutya, nako kunokunceda ekulawuleni ukutya kwakho ngelixa ugcina amanzi.

Ngakolunye uhlangothi, ukugcoba okanye ukugqithisa ngokutya okungenamsoco kunokungahambisani nemiphumo emihle ehambelana nokuzila ukutya okungama-16/8 kwaye kunokuphelisa ukwenza okubi ngaphezu kokulungileyo kwimpilo yakho.

Ukuqala nge-16/8 ukuzila okukhawulezileyo, khetha iwindow yeeyure ezisibhozo kwaye unciphise ukutya okutyayo kwelo xesha. Qiniseka ukuba utya ukutya okunesondlo, okunempilo ngexesha lokutya kwakho.

Izibonelelo ze-16/8 Ukuzila ukutya okungapheliyo

Ukuzila nge-16/8 kukutya okuthandwayo kuba kulula ukulandela, ukuguquguquka kunye nokuzinzileyo kwixesha elide.

Kukwalungele, njengoko inokunciphisa ixesha kunye nemali ekufuneka uyichithe ekuphekeni nasekulungiseleleni ukutya veki nganye.

Ngokwezempilo, i-16/8 yokuzila ukutya ixutywe noluhlu olude lwezibonelelo, kubandakanya:

• Ukwanda kokulahleka kobunzima: Ayipheleli nje ekuthinteleni ukutya kwakho kwiiyure ezimbalwa ngosuku kunceda ukunciphisa iikhalori ngexesha losuku, kodwa izifundo zikwabonisa ukuba ukuzila ukutya kungonyusa imetabolism kunye nokunyusa ukuncipha (,).
• Ukuphuculwa kolawulo lweswekile yegazi: Ukuzila ukutya okungapheliyo kuye kwafunyanwa ukunciphisa amanqanaba okuzila kwe-insulin ukuya kuthi ga kwi-31% kunye nokunciphisa iswekile yegazi nge-3-6%, enokuthi inciphise umngcipheko wesifo seswekile ().
• Ukuphucula ixesha elide: Nangona ubungqina ebantwini bunqunyelwe, ezinye izifundo zezilwanyana zifumanise ukuba ukuzila ukutya okwexeshana kunokonyusa ixesha elide (,).

Ukuzila ukutya okungama-16/8 kulula ukulandela, kubhetyebhetye kwaye kufanelekile. Izifundo zezilwanyana kunye nezabantu zibonisa ukuba inokunyusa ukulahleka kobunzima, iphucule amanqanaba eswekile yegazi, yonyuse ukusebenza kwengqondo kunye nokwandisa ubomi obude.

Ubunzima be-16/8 Ukuzila ukutya okungapheliyo

Ukuzila ukutya okwexeshana okungu-16/8 kunokunxulunyaniswa nezibonelelo ezininzi zempilo, kodwa kuza neziphene ezithile kwaye akunakulunga kuwo wonke umntu.

Ukuthintela ukutya kwakho kwiiyure nje ezisibhozo ngemini kunokubangela abanye abantu ukuba batye ngaphezu kwesiqhelo ngexesha lokutya kumzamo wokwenza iiyure ozichithe ngokuzila ukutya.

Oku kunokukhokelela ekuzuzeni ubunzima, kwiingxaki zesisu kunye nakwindlela yokutya engafanelekanga.

I-16/8 yokuzila ukutya okukhawulezileyo kunokubangela neziphumo ebezingalunganga zexesha elifutshane xa uqala, njengokulamba, ubuthathaka kunye nokudinwa-nangona ezi zihlala zithomalalisa xa ungena esiqhelweni.

Ukongeza, olunye uphando lubonisa ukuba ukuzila okukhawulezileyo kunokuchaphazela amadoda nabafazi ngokwahlukileyo, kunye nezifundo zezilwanyana ezinokuthi zinokuphazamisa ukuchuma nokuzala kwabafazi ().

Nangona kunjalo, izifundo ezingaphezulu zabantu ziyafuneka ukuvavanya iimpembelelo ezinokuzila ukutya okwexeshana kwimpilo yokuzala.

Kwimeko nayiphi na into, qiniseka ukuba uqale ngokuthe ngcembe kwaye uqwalasele ukuyeka okanye ukubonisana nodokotela wakho ukuba unenkxalabo okanye unempawu ezimbi.

Ukuthintela ukutya yonke imihla kunokubangela ubuthathaka, indlala, ukonyuka kokutya kunye nokuzuza ubunzima. Izifundo zezilwanyana zibonisa ukuba ukuzila okukhawulezileyo kunokuchaphazela amadoda nabafazi ngokwahlukileyo kwaye kungaphazamisa nokuzala.

Ngaba ukuzila ukutya okungama-16/8 kulungile kuwe?

I-16/8 yokuzila ukutya okokoko kunokuba yindlela ezinzileyo, ekhuselekileyo nenobuchule yokuphucula impilo yakho xa ubhangqwe kukutya okunesondlo kunye nendlela yokuphila esempilweni.

Nangona kunjalo, akufuneki ijongwe njengelinye endaweni yokutya okunesondlo, okutya kakuhle okunotye kukutya okupheleleyo. Ukungathethi, usenokuba sempilweni nokuba ukuzila ukutya okwexeshana akusebenzi kuwe.

Nangona i-16/8 yokuzila ukutya rhoqo ithathwa njengekhuselekileyo kubantu abadala abasempilweni, kuya kufuneka uthethe nogqirha wakho ngaphambi kokuzama, ngakumbi ukuba unayo imeko yezempilo.

Oku kubalulekile ukuba uthatha nawaphi na amayeza okanye unesifo seswekile, uxinzelelo lwegazi okanye imbali yokutya okungalunganga.

Ukuzila ukutya okungapheliyo akucetyiswa kwabasetyhini abazama ukukhulelwa okanye abo bakhulelweyo okanye abancancisayo.

Ukuba unayo nayiphi na inkxalabo okanye amava naziphi na iziphumo ebezingalindelekanga xa uzila ukutya, qiniseka ukudibana nogqirha wakho.

Umgca osezantsi

Ukuzila oku-16/8 okukhawulezileyo kubandakanya ukutya kuphela ngefestile yeeyure eziyi-8 kunye nokuzila ukutya kwiiyure ezili-16 eziseleyo.

Inokuxhasa ukulahleka kwesisindo kunye nokuphucula iswekile yegazi, ukusebenza kwengqondo kunye nokuphila ixesha elide.

Yitya ukutya okusempilweni ngexesha lakho lokutya kwaye usele iziselo ezingena khalori njengamanzi okanye iti nekofu engenaswekile.

Kukulungele ukuthetha nodokotela wakho ngaphambi kokuzama ukutya ngokukhawuleza, ngakumbi ukuba unayo nayiphi na imeko yezempilo.