Iindlela ezi-6 eziDumileyo zokwenza uKuzila ukutya okungapheliyo

Umxholo

• 1. Indlela ye-16/8
• 2. Ukutya oku-5: 2
• 3. Yitya Misa utye
• 4. Ukuzila ukutya kwemihla ngemihla
• 5. Ukutya okuQhawe
• 6. Ukutsiba ukutya okuzenzekelayo
• Umgca wezantsi

Ifoto ngu-Aya Brackett

Ukuzila ukutya okungapheliyo kuye kwaba yimeko yezempilo. Kubangwa ukuba kubangele ukunciphisa umzimba, ukuphucula impilo ye-metabolic, kwaye mhlawumbi kwandise ixesha lokuphila.

Iindlela ezininzi zale patheni yokutya zikhona.

Zonke iindlela zinokusebenza, kodwa ukuqonda ukuba yeyiphi eyona isebenzayo ngokuxhomekeke kumntu ngamnye.

Nazi iindlela ezi-6 ezithandwayo zokwenza ukutya okukhawulezileyo.

1. Indlela ye-16/8

Indlela ye-16/8 ibandakanya ukuzila yonke imihla iiyure ezili-14-16 kunye nokuthintela ifestile yakho yemihla ngemihla yokutya ukuya kwiiyure eziyi-8-10.

Ngaphakathi kwefestile yokutya, unokungena kubini, kathathu, okanye ngaphezulu.

Le ndlela ikwabizwa ngokuba yiprothokholi yeLeangains kwaye yathandwa yingcali yokomelela komzimba uMartin Berkhan.

Ukwenza le ndlela yokuzila kunokuba lula njengokungatyi nantoni na emva kwesidlo sangokuhlwa kunye nokutsiba isidlo sakusasa.

Umzekelo, ukuba ugqiba ukutya kwakho kokugqibela ngentsimbi yesi-8. kwaye ungatyi kude kube semini ngosuku olulandelayo, ngobuchule uzila ukutya iiyure ezili-16.

Kucetyiswa ngokubanzi ukuba abasetyhini bazila ukutya iiyure ezili-14 ukuya kwezi-15 kuba kubonakala ngathi benza ngcono ngokuzila ukutya okufutshane.

Kubantu abalambayo kusasa kwaye bathanda ukutya isidlo sakusasa, le ndlela kunokuba nzima ukuba uyiqhele ekuqaleni. Nangona kunjalo, uninzi lwabakhweli besidlo sakusasa badla ngale ndlela.

Ungasela amanzi, ikofu, kunye nezinye iziselo ezingenazikhalori ngexesha lokuzila, elinokunceda ukunciphisa iimvakalelo zendlala.

Kubaluleke kakhulu ukuba utye ukutya okusempilweni ngefestile yakho yokutya. Le ndlela ayinakusebenza ukuba utya ukutya okungafunekiyo okuninzi okanye inani eligqithisileyo leekhalori.

Isishwankathelo Indlela ye-16/8 ibandakanya
Ukuzila ukutya mihla le kweeyure ezili-16 zamadoda neeyure ezili-14-15 zabafazi. Ngosuku ngalunye uya
thintela ukutya kwakho kwi-8-10 leyure xa utya ifestile apho ungena khona ku-2,
3, okanye ngaphezulu ukutya.

2. Ukutya oku-5: 2

Ukutya oku-5: 2 kubandakanya ukutya ngokwesiqhelo kwiintsuku ezintlanu zeveki ngelixa uthintela ukutya kwakho ikhalori ukuya kuma-500-600 iintsuku ezi-2 zeveki.

Oku kutya kukwabizwa ngokuba kukutya okukhawulezayo kwaye kwathandwa yintatheli yaseBritane uMichael Mosley.

Ngeentsuku zokuzila ukutya, kuyacetyiswa ukuba abafazi batye iikhalori ezingama-500 kunye namadoda angama-600.

Umzekelo, unokutya ngesiqhelo yonke imihla yeveki ngaphandle kweMvulo nangooLwezine. Ngezo ntsuku zimbini, utya 2 ukutya okuncinci kweekhalori ezingama-250 nganye yabasetyhini kunye neekhalori ezingama-300 nganye yamadoda.

Njengoko abagxeki besitsho ngokuchanekileyo, akukho zifundo kuvavanywa i-5: 2 yokutya ngokwawo, kodwa zininzi izifundo kwizibonelelo zokuzila ukutya okwexeshana.

Isishwankathelo Ukutya okungu-5: 2, okanye ukukhawuleza
Ukutya, kubandakanya ukutya iikhalori ezingama-500-600 iintsuku ezi-2 evekini kunye nokutya
Ngokwesiqhelo ezinye iintsuku ezi-5.

3. Yitya Misa utye

Yitya ukuYisa ukutya kubandakanya iiyure ezingama-24 ngokukhawuleza okanye kabini ngeveki.

Le ndlela yathandwa yingcali yomzimba uBrad Pilon kwaye sele ithandwa kakhulu kwiminyaka embalwa.

Ngokuzila ukutya kusuku olunye ukuya kwisidlo sangokuhlwa ngosuku olulandelayo, oku kufikelela kwiiyure ezingama-24 ngokukhawuleza.

Umzekelo, ukuba ugqiba isidlo sangokuhlwa ngentsimbi yesi-7. NgoMvulo kwaye ungatyi kude kube ngokuhlwa ngentsimbi yesi-7. Ngosuku olulandelayo, ugqibile ukuzila ngokuzeleyo iiyure ezingama-24. Unokuzila ukutya kwasekuseni ukuya kwisidlo sakusasa okanye isidlo sasemini ukuya kwisidlo sasemini- iziphumo ziyafana.

Amanzi, ikofu, kunye nezinye iziselo ezingena khalori ziyavunyelwa ngexesha lokuzila, kodwa akukho kutya okuqinileyo akuvumelekanga.

Ukuba wenza oku ukunciphisa umzimba, kubaluleke kakhulu ukuba utye ngesiqhelo ngamaxesha okutya. Ngamanye amagama, kuya kufuneka utye ukutya okulinganayo ngokungathi awuzange uzile ukutya konke konke.

Eyona nto iphambili kule ndlela kukuba ukuzila ngokukhawuleza kweeyure ezingama-24 kunokuba nzima kubantu abaninzi. Nangona kunjalo, akukho mfuneko yokuba ungene kwangoko. Kulungile ukuqala ngeeyure eziyi-14-16, emva koko uye phezulu usuka apho.

Isishwankathelo Yitya Yeka ukutya
Inkqubo yokuzila ukutya ngeyure enye okanye ezimbini zokuzila ukutya ngeyure.

4. Ukuzila ukutya kwemihla ngemihla

Ngokuzila ukutya kwemihla ngemihla, uzila ukutya yonke imihla.

Kukho iinguqulelo ezahlukeneyo zale ndlela. Ezinye zazo zivumela malunga neekhalori ezingama-500 ngexesha leentsuku zokuzila.

Uninzi lwezifundo zetyhubhu yovavanyo ebonisa izibonelelo zempilo zokuzila okungapheliyo zisebenzisa uhlobo oluthile lwale ndlela.

Ukuzila ngokukhawuleza yonke imihla ngemihla kunokubonakala kukugqithiseleyo, ngoko akukhuthazwa kubaqalayo.

Ngale ndlela, unokulala ulambile kakhulu amatyeli aliqela ngeveki, engathandeki kakhulu kwaye mhlawumbi engazinzanga kwixesha elide.

Isishwankathelo Ukuzila ukutya kwemihla ngemihla ukhe wazila ukutya yonke imihla, nokuba ungatyi nantoni na okanye utye nje ezimbalwa
iikhalori ezilikhulu.

5. Ukutya okuQhawe

Isidlo seWarrior sasenziwe saziwa yingcali yomzimba u-Ori Hofmekler.

Kubandakanya ukutya izixa ezincinci zeziqhamo kunye nemifuno eluhlaza emini kunye nokutya isidlo esikhulu ebusuku.

Ngokusisiseko, uzila ukutya yonke imini kwaye uzonwabisa ebusuku ngaphakathi kweeyure ezine zokutya.

Ukutya okuQhawe (Warrior Diet) yayisesinye sezidlo zokuqala ezithandwayo ukubandakanya uhlobo lokuzila ukutya okwexeshana.

Oku kukhethwa kokutya kokutya kufana ncam nokutya kwe-paleo-ubukhulu becala, ukutya okungalungiswanga.

Isishwankathelo Ukutya okuQhawe kuyakhuthaza
Ukuxhasa isixa esincinci semifuno kunye neziqhamo emini, emva koko utye
isidlo esinye esikhulu ebusuku.

6. Ukutsiba ukutya okuzenzekelayo

Akudingeki ukuba ulandele isicwangciso sokuzila sokutya esivunyiweyo ukuze uvune ezinye zezibonelelo. Enye indlela kukutsiba nje ukutya amaxesha ngamaxesha, njengaxa ungaziva ulambile okanye uxakeke kakhulu ukuba ungapheka utye.

Yintsomi ukuba abantu kufuneka batye rhoqo kwiiyure ezimbalwa hleze babethwe yindlala okanye baphulukane nemisipha. Umzimba wakho ukuxhotyiswe ngokufanelekileyo ukuphatha ixesha elide lendlala, kungasathethwa ke ngokutya okukodwa okanye ezimbini amaxesha ngamaxesha.

Ke, ukuba awulambanga ngokwenene ngenye imini, tsiba isidlo sakusasa kwaye utye nje isidlo sasemini esifanelekileyo kunye nesidlo sangokuhlwa. Okanye, ukuba uhamba kwenye indawo kwaye awufumani nantoni na ofuna ukuyitya, yenza ngokukhawuleza okufutshane.

Ukutsiba isidlo esinye okanye ezibini xa uziva unomdla wokwenza oko ngokusisiseko kukukhawuleza ngokukhawuleza.

Qiniseka ukuba utya ukutya okusempilweni ngexesha lokunye ukutya.

Isishwankathelo Enye indlela yokwenza ukuzila ukutya okwexeshana kukutsiba nje enye okanye ezimbini
izidlo xa ungaziva ulambile okanye ungenalo ixesha lokutya.

Umgca wezantsi

Ukuzila okungapheliyo sisixhobo sokulahleka kwesisindo esisebenza kubantu abaninzi, nangona singasebenzi kuwo wonke umntu.

Abanye abantu bakholelwa ekubeni isenokungabi luncedo kubafazi nakumadoda. Akucetyiswa kubantu abane okanye abanomdla wokutya.

Ukuba uthatha isigqibo sokuzama ukutya okukhawulezileyo, gcinani engqondweni ukuba umgangatho wokutya ubalulekile. Akunakwenzeka ukuba uzidle ngokutya okungenamsoco ngexesha lokutya kwaye ulindele ukunciphisa umzimba kunye nokunyusa impilo yakho.