Ukuphononongwa ngokutya oku-5 kweBite: Ngaba kuyasebenza ekulahlekeni kwesisindo?

Umxholo

• Yintoni ukutya oku-5 kokulunywa?
• Ungayilandela njani i-5 Bite Diet
• Ngaba inokukunceda ukunciphisa umzimba?
• Ezinye izibonelelo zokutya oku-5 kokulunywa
• Izinto ezinokubakho ezantsi ezantsi kwi-5 Bite Diet
• Ingabangela ukusilela kwezondlo
• Umngcipheko ophezulu wokufumana kwakhona ubunzima kunye nokuziphatha okungalunganga kokutya
• Ukutya ukutya kunye nokuphepha
• Imenyu yesampulu
• Usuku 1
• Usuku 2
• Usuku 3
• Umgca wezantsi

Inqaku lokutya kwezeMpilo: 2.5 kwaba-5

I-5 Bite Diet kukutya okuthandwayo okuthembisa ukwehla kobunzima, ngalo lonke ixesha kukuvumela ukuba utye ukutya okuthandayo.

Kuyathengiswa njengenye indlela yotyando lokwehla kobunzima, kwaye abaxhasi bayo bahlaba umkhosi malunga nezikhokelo ezilula ukulandela kunye neziphumo ezikhawulezayo.

Nangona kunjalo, abanye bafumana ezinye iinkalo zokutya kukukhathaza, kubandakanya umxholo wekhalori esezantsi kakhulu, ukunqongophala kwezondlo, kunye nomngcipheko omkhulu wokufumana kwakhona ubunzima.

Eli nqaku liphonononga i-5 Bite Diet kunye nokuba iyasebenza ukunciphisa umzimba.

Ukwaphuka kwamanqaku okuHlola

• Amanqaku ewonke: 2.5
• Ukukhawuleza ukunciphisa umzimba: 4
• Ukuphulukana nobunzima bexesha elide: 1
• Kulula ukulandela: 3
• Umgangatho wesondlo: 2

ISIQINISEKISO SOKUGQIBELA: Isidlo seBite 5 kukutya okusezantsi kakhulu okuthembisa ukunciphisa umzimba ngokukhawuleza ngaphandle kokubala iikhalori, ukuthintela ukutya, okanye ukwenza umthambo. Nangona kunokubangela ukulahleka kwexesha elifutshane, kunemihla emininzi.

Yintoni ukutya oku-5 kokulunywa?

I-5 Bite Diet yenziwa ngo-2007 nguGqirha Alwin Lewis, njengenxalenye yencwadi yakhe ethi "Kutheni Ubunzima Bungqongqo?"

Le ndlela yokutya esezantsi kakhulu ithembisa ukunciphisa umzimba ngokukhawuleza ngaphandle kokubala iikhalori, ukuyeka ukutya okuthandayo, okanye ukulandela irejimeni yomthambo oqhelekileyo.

Yenzelwe ukukunika iziphumo ezifanayo zokulahleka kwesisindo onokuzilindela kwisisu esigqitha esiswini, olu lutyando olwehlisa ubukhulu besisu sakho.

Ukutya kuphakamisa ukuba abalandeli banokulindela ukuphulukana nobunzima beepawundi ezili-15 (i-6.8 kg) veki nganye ngokunciphisa ukutya kwabo kukuluma nje oku-5 kwisidlo ngasinye.

Kule minyaka idlulileyo, iimveliso ezininzi bezithathwe kwincwadi yokuqala, kubandakanya iiphakheji yokuqeqesha umntu ngamnye kunye nobulungu kwiforum yenkxaso kwi-Intanethi ejolise ekuncedeni abafundi ukuba bandise impumelelo yabo yokulahleka kobunzima (1).

Isishwankathelo

I-5 Bite Diet kukutya okusezantsi kakhulu okuthembisa ukukunceda ukuba unciphise ubunzima ngexesha elifutshane kakhulu, ngaphandle kotyando, ukutya okhethekileyo kokutya, ukubala iikhalori, okanye ukwenza umthambo.

Ungayilandela njani i-5 Bite Diet

Isiseko esiphambili se-5 Bite Diet kukuba ngokufunda ukutya okomntu otyandelweyo esiswini, uya kuphelisa ubunzima ngaphandle kokufuna inkqubo.

Ngokuhambelana, ubungakanani besabelo sithintelwe ukuya kuthi ga kwi-10-12 yokutya okuqhelekileyo ngokutya ngosuku. Ungaqala kwesi sicwangciso kwangoko okanye ngokuthe ngcembe ukunciphisa ukutya kwakho kwiintsuku okanye iiveki ezimbalwa.

Ukufezekisa izikhokelo zayo, i-5 Bite Diet ikukhuthaza ukuba weqe isidlo sakusasa, usele ikofu emnyama kuphela endaweni yoko. Ungatya ke nantoni na ongathanda ukuyitya ngexesha lesidlo sasemini kunye nesangokuhlwa, ukuba inani lilonke lokulunywa alidluli kwisihlanu kwisidlo ngasinye.

Nangona kungekho kutya kuthintelweyo, ubuncinci ukutya okukodwa kwisidlo ngasinye - okanye ubuncinci besibini ngemini- kufuneka buvela kumthombo otyebileyo weprotein, njengenyama, intlanzi, amaqanda, ubisi, itofu, okanye iimbotyi.

Unokuba nokutya kokutya phakathi kokutya ubuncinci, ukutya okulunywa kube nye suku ngalunye kwaye usele izixa ezingenasiphelo kwiziselo ezingenazikhalori.

Ukuzivocavoca amandla asezantsi kuvunyelwe, kodwa ukusebenza ngokulingene- kunye nokusebenza ngamandla kufuneka kuthintelwe koku kutya. Ukugubungela naziphi na iziphene ezinokubakho, kuyacetyiswa ukuthatha i-multivitamin kunye ne-omega-3 yokuxhasa usuku ngalunye.

Nje ukuba ufikelele kubunzima bakho beenjongo, uyacetyiswa ukuba utshintshele kukutya okuzinzileyo, okunesondlo ukuze ugcine ukulahleka kobunzima bakho.

Isishwankathelo

Kwi-5 ye-Bite Diet, akukho kutya kuthintelweyo, kodwa kuya kufuneka ulinciphise ngokungqongqo inani lokulunywa okwenzayo kwisidlo ngasinye okanye kwi-snack. Izongezelelo zeMultivitamin kunye ne-omega-3 ziyakhuthazwa ukuba zigubungele naziphi na izikhewu zesondlo ezinxulumene nokutya.

Ngaba inokukunceda ukunciphisa umzimba?

Njengazo zonke izidlo ezinekhalori ezisezantsi, ukutya oku-5 okulunyiweyo kunokukunceda ukunciphisa umzimba- ubuncinci ekuqaleni.

Ukunciphisa umda wokutya okutyayo ukuya kuthi ga kwi-10-12 yokuluma yonke imihla kuyakwenza ukuba utye iikhalori ezimbalwa kunoko kufunwa ngumzimba wakho. Uphando luhlala lubonisa ukuba intsilelo yeekhalori iya kukhokelela ekulahlekeni kobunzima, nokuba kukutya otya kona (,,,).

Kuxhomekeke kukhetho lwakho lokutya, i-5 Bite Diet kunokwenzeka ukuba ikunikeze ngaphantsi kweekhalori ezingama-800 ngosuku, ukuluhlula njengokutya okusezantsi kakhulu (VLCD) ().

Ngokutsho kweengcali, ii-VLCD ziza nemingcipheko yazo yezempilo, kubandakanya imicimbi yokugaya ukutya, umngcipheko okhulayo wamatye enyongo, kunye nethuba eliphezulu lokutya okungalunganga ().

Ukongeza, ubungqina bubonisa ukuba, nangona benceda abantu ekuqaleni ukuba banciphise ubunzima, olu hlobo lokutya luhlala lukhokelela ekufumaneni ubunzima bomzimba, obunokonyusa umngcipheko wokudakumba kwaye kubangele nemvo yokusilela kubantu abazama ukulawula ubunzima babo ().

Ngenxa yezi zizathu, i-5 Bite Diet ayithathwa njengeyona ndlela efanelekileyo yokunciphisa umzimba kubantu abaninzi kwaye kufuneka ilandelwe kuphela phantsi kweliso lonyango.

Isishwankathelo

I-5 Bite Diet inokukunceda ukunciphisa umzimba. Nangona kunjalo, oku kuhla kwesisindo kunokuhamba kunye neengozi ezininzi zempilo. Kwaye umngcipheko wokufumana ubunzima kwakhona xa usiya ekudleni uphezulu kakhulu. Oku kutya kufuneka kulandelwe kuphela phantsi kweliso lonyango.

Ezinye izibonelelo zokutya oku-5 kokulunywa

Isidlo esi-5 seBite ekutyeni sinokubonelela ngezibonelelo ezithile, uninzi lwazo olunxulunyaniswe namandla alo okukhuthaza ukunciphisa umzimba.

Abaxhasi bahlala bethetha ukuba ukutya akubeki nayiphi na imiqobo kwinto oyityayo kwaye kugxila kuphela kwindlela otya ngayo. Ke ngoko, ii-dieters akufuneki ziyeke ukutya ezikuthandayo ukunciphisa umzimba.

Ukongeza, uphando lubonisa ukuba ukuphulukana nokuba kuncinci njenge-5-10% yesisindo somzimba wakho kunokunceda ukunciphisa iintlungu ezidibeneyo kunye nomngcipheko wohlobo lweswekile yesi-2 (,).

Izifundo ziyaqhubeka zibonisa ukuba ukunciphisa umzimba kunciphisa umngcipheko wesifo sentliziyo, njenge-triglyceride, i-LDL (embi) ye-cholesterol, kunye noxinzelelo lwegazi (,).

Isidlo esi-5 sokulunywa sigxininisa ukuba umngcipheko wempilo wokuhlala utyebe kakhulu okanye kufuneka utyando lokwehla kwesisindo ungaphezulu kakhulu kwezo zibangelwa kukunciphisa okwethutyana inani lokutya okutyayo.

Nangona kunjalo, gcinani engqondweni ukuba ezi zibonelelo zenzeka kuphela ngokwenyani ukuba uyakwazi ukugcina ukulahleka kobunzima bakho. Uphando lubonisa ukuba oku akufane kwenzeke emva kokulandela i-VLCD njenge-5 Bite Diet ().

Isishwankathelo

Ngokukunceda ukunciphisa umzimba, i-5 Bite Diet inokunciphisa iintlungu ezidibeneyo kwaye yehlise umngcipheko wesifo sentliziyo kunye nohlobo lwe-2 yeswekile. Nangona kunjalo, ezi zibonelelo zinokuthi zichaswe ngumngcipheko omkhulu wokufumana kwakhona ubunzima.

Izinto ezinokubakho ezantsi ezantsi kwi-5 Bite Diet

Njengazo zonke izidlo ezinomda kakhulu wekhalori, i-5 Bite Diet iza nezinto ezininzi ezisezantsi.

Ingabangela ukusilela kwezondlo

Kuphantse kube nzima ukuhlangabezana neemfuno zakho zezondlo ngokutya iikhalori ezimbalwa ngosuku ngalunye, nokuba ukutya kwakho kubandakanya ukutya okunezondlo. Oku kunokukhokelela kwiziphumo ebezingalindelekanga njengokukhathala, isiyezi, ukuqhinwa, kunye nokuphulukana nokuqina kwethambo ().

Umngcipheko wokunqongophala kwezondlo uphezulu ngokukodwa kwabo bafuna ukuphulukana nobungakanani bobunzima, njengoko belandela oku kutya kuthintelwe zizondlo ixesha elide.

Ukuxhaswa kwe-multivitamin kunye ne-omega-3 kwimihla ngemihla kunokunciphisa ubunzima bezinye zeengxaki kodwa ungazithathi indawo yokufumana ezi zondlo ngokuthe ngqo ekudleni (,).

Ukongeza, kuba ii-dieters zivumelekile ukuba zikhethe nokuba kukuphi ukutya abakuthandayo, ukutya okucwangciswe kakhulu njengokutya okukhawulezayo, iilekese, kunye neetshipsi zingalawula ukutya kweekhalori, ezingalunganga kwimpilo yakho iyonke ().

Umngcipheko ophezulu wokufumana kwakhona ubunzima kunye nokuziphatha okungalunganga kokutya

Ukutya rhoqo iikhalori ezimbalwa kunemfuno zomzimba wakho kunokukhokelela ekuphulukaneni nemisipha kunye nokucothisa imetabolism. Emva koko, imetabolism ecothayo yenza ukuba kube nzima ukugcina ukulahleka kobunzima bakho kunye nokunyusa umngcipheko wokufumana kwakhona ubunzima ngokuhamba kwexesha (,).

Ubungqina bukwacebisa ukuba ukuthintela ngokuqatha iikhalori, njengoko kukhuthazwa koku kutya, kunokunyusa umngcipheko wokutya kakhulu. Ke ngoko, oku kutya kukungakulungelanga abantu abaqhelekileyo okanye abanembali yeendlela zokuziphatha ezingalunganga ().

Isishwankathelo

Ukutya oku-5 okulunyiweyo kwenza kube nzima ukuhlangabezana neemfuno zakho zezondlo. Inokonyusa umngcipheko wokutya ungaphazamiseki kwaye ibangele imetabolism yakho icothe, ithintele ukubanakho kwakho ukugcina ukwehla kobunzima kwixesha elide.

Ukutya ukutya kunye nokuphepha

I-5 Bite Diet ayibeki miqobo kwinto onokuyitya.

Uvumelekile ukuba utye yonke into oyinqwenelayo, ukuba nje unciphisa ukutyiwa kwakho ukuya ku-10-12 ukuluma ngemini, okusasazeka ngaphezulu kokutya okungu-2 kunye nama-2 amashwamshwam anokuzikhethela usuku ngalunye.

Nangona kunjalo, izikhokelo zikukhuthaza ukuba ubandakanye ubuncinci ukutya okukodwa kokutya okune-protein kwisidlo ngasinye, njengoku:

• inyama nenkukhu
• intlanzi kunye nokutya kwaselwandle
• amaqanda
• yobisi
• tofu, tempeh, kunye ne seitan
• iimbotyi ezinjengeembotyi kunye nee-ertyisi

Ukunceda ukunqanda ukusilela kwezinongo, i-5 Bite Diet ikwagxininisa ukubaluleka kokuthatha i-multivitamin kunye ne-omega-3 yokuxhasa usuku ngalunye.

Isishwankathelo

Akukho kutya kuthintelweyo kwi-5 Bite Diet. Okwangoku, ukutya okune-protein eninzi kufuneka kufakwe kwisidlo ngasinye. Ukongeza, izongezo ze-multivitamin kunye ne-omega-3 kufuneka zithathwe yonke imihla.

Imenyu yesampulu

Nantsi imenyu yesampulu yeentsuku ezintathu eyenzelwe i-5 Bite Diet. Ukutya okutyayo kunokukhetha kodwa kufakiwe kule menyu yesampulu.

Usuku 1

• Isidlo sakusasa: ikofu kunye nemultivitamin
• I-snack: 1 ukuluma iapile
• Isidlo sasemini: Ukulunywa okungu-5 kwehamburger enxibe konke okanye i-veggie burger kunye nesongezelelo se-omega-3
• I-snack: Ukuluma oku-1 kwebar snickers
• Isidlo sangokuhlwa: Ukulunywa oku-3 kwemacaroni kunye netshizi kunye nokulunywa okungu-2 kwecolethi ebrawuni

Usuku 2

• Isidlo sakusasa: ikofu kunye nemultivitamin
• I-snack: 1 ukuluma imango
• Isidlo sasemini: Ukulunywa okungama-5 kwetaco kufakwe inkukhu, ipepile, kunye neeavokhado kunye nesongezelelo se-omega-3
• I-snack: I-1 gulp yeziqhamo kunye neyogathi smoothie
• Isidlo sangokuhlwa: Ukulunywa oku-3 kwe-pizza ye-cauliflower-crust kunye nezinto ozithandayo kunye ne-2 yokulunywa kwephayi ye-rhubarb

Usuku 3

• Isidlo sakusasa: ikofu kunye nemultivitamin
• I-snack: 1 ukuluma kwebhanana
• Isidlo sasemini: Ukulunywa okungama-5 kwesipinatshi, itshizi, kunye ne-mushroom quiche kunye nesongezelelo se-omega-3
• I-snack: Ukuluma oku-1 kwibhari yegranola
• Isidlo sangokuhlwa: Ukulunywa kwe-5 kwespaghetti kunye neebhola zenyama

Njengoko ubona, abantu abalandela i-5 Bite Diet banokukhetha nokuba kukuphi ukutya abakuthandayo, kubandakanya iidessert ezinekhalori ephezulu, ukuba kulandelwa umthetho we-10-12 ngosuku.

Isishwankathelo

I-5 Bite Diet ikunika ithuba lokonwabela ukutya okuthandayo kwaye ikushiyele kuwe ukuba uthathe isigqibo sokuba zingaphi ukutya okunotyebileyo okuza kukufaka kwimenyu yakho yemihla ngemihla.

Umgca wezantsi

I-5 Bite Diet kukutya okuthandwayo okukhuthaza ukuthintelwa okunzima kweekhalori kwimizamo yokukhuthaza ukunciphisa umzimba ngokukhawuleza.

Inokucothisa imetabolism yakho kwaye inyuse umngcipheko wokufumana kwakhona ubunzima.

Ukongeza, oku kutya akonelanga kwisondlo kwaye kunokukhokelela kwiziphene zezondlo kunye neziphumo zexesha elide kwezempilo.

Ayifanelekanga kuninzi lwabantu, kwaye abo banomdla wokuzama kufuneka benze oko phantsi kolawulo lwezonyango.