Izidlo ezi-8 "zeFad" ezisebenzayo

Umxholo

• 1. Ukutya kwe-Atkins
• 2. Ukutya okufumaneka eSouth Beach
• 3. Ukutya kweVegan
• 4. Ukutya kweKetogenic
• 5. Ukutya kwePaleo
• 6. Ukutya kwendawo
• 7. Ukutya kweDukan
• 8. Ukutya oku-5: 2
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukutya okuthandwayo kuthandwa kakhulu ukunciphisa umzimba.

Bahlala bethembisa ukunciphisa umzimba ngokukhawuleza kunye nezinye izibonelelo zempilo, kodwa bahlala bengenabo ubungqina besayensi obuxhasa ukusetyenziswa kwabo. Ukongeza, zihlala zingenazondlo kwaye zingasebenzi ngexesha elide.

Nangona kunjalo, kukho ezinye "iifad" zokutya eziye zafunyanwa ukuvelisa ukwehla kobunzima kwizifundo ezikumgangatho ophezulu, ezilawulwayo.

Ngaphezulu, ezi ndlela zokutya zinokuba sempilweni, zilungelelaniswe kakuhle kwaye zizinze.

Nazi izidlo ezisibhozo “ezithandwayo” ezisebenza ngokwenene.

1. Ukutya kwe-Atkins

Ukutya kwe-Atkins yeyona ndlela idumileyo yokutya ekunciphiseni ubunzima bomzimba kwihlabathi.

Yenziwe ngugqirha wezonyango uRobert Atkins kwii-1970s zakuqala, ukutya kweAtkins kubanga ukuba kuvelise ukunciphisa umzimba ngokukhawuleza ngaphandle kwendlala.

Inamanqanaba amane, kubandakanya isigaba sokuqala seeveki ezimbini sokuQala esikhusela i-carbs ukuya kwi-20 yeegram ngosuku, ngelixa ivumela inani elingenamda leprotein kunye namafutha.

Ngeli nqanaba, umzimba wakho uqala ukuguqula amanqatha abe ziikhompawundi ezibizwa ngokuba zii-ketone kunye nokutshintsha kokuzisebenzisa njengowona mthombo wazo wamandla.

Emva koku, ukutya kwe-Atkins kubuza abalandeli bayo ukuba bongeze ngokuthe ngcembe ii-carbs zabo kwii-5-gram zokunyusa ukumisela "amanqanaba e-carbohydrate abalulekileyo" ukunciphisa umzimba kunye nokugcina ilahleko.

Izifundo ezazithelekisa ukutya kwe-Atkins nezinye izidlo zibonise ukuba ubuncinci zinempumelelo kwaye zihlala zisebenza ngakumbi ukunciphisa umzimba (,,,).

Kwisifundo esidumileyo se-A TO Z, ama-311 amabhinqa atyebileyo alandela ukutya kwe-Atkins, ukutya okunamafutha asezantsi ama-Ornish, ukutya kwe-LEARN okanye ukutya kweZone unyaka omnye. Iqela le-Atkins lilahlekelwe kakhulu kunalo naliphi na elinye iqela ().

Olunye uphononongo olulawulwayo lubonakalise iziphumo ezifanayo nezidlo ezisezantsi ze-carb esekwe kwimigaqo ye-Atkins, kunye nokuphuculwa kwezifo zengozi yesifo sentliziyo (,,,).

Unokufunda konke malunga nokutya kwe-Atkins apha.

Isishwankathelo: Ukutya kwe-Atkins yiprotein ephezulu, ukutya okunamafutha aphezulu okuthintela ii-carbs kwaye ngokuthe ngcembe kuzongeza kwakhona, ngokusekwe kunyamezelo lomntu. Izifundo zibonise ukuba yenye yezona ndlela zisebenzayo ukunciphisa umzimba.

2. Ukutya okufumaneka eSouth Beach

NjengoGqr. Atkins, uGqirha Arthur Agatston wayengugqirha wezifo zentliziyo onomdla wokunceda abaguli bakhe ukuba banciphise umzimba ngokuzinzileyo ngaphandle kokulamba.

Wayeyithanda imiba ethile yokutya kwe-Atkins, kodwa wayexhalabile ukuba ukusetyenziswa okungathintelwanga kwamafutha agcweleyo kunokunyusa umngcipheko wesifo sentliziyo.

Ke ngoko, phakathi ku-1990s wenza i-carb esezantsi, ukutya okunamafutha asezantsi, ukutya okuneprotein ephezulu ebizwa ngokuba yi-South Beach Diet, ebizwa indawo yase Mzantsi Florida apho ebesebenza khona amayeza.

Nangona iSigaba 1 sokutya siphantsi kwii-carbs kwaye sinamafutha asezantsi kakhulu, ukutya kuye kuthinteleke kwiSigaba 2 kunye ne-3, ezivumela ubuninzi obulinganiselweyo kuzo zonke iintlobo zokutya okungasetyenziswanga ngelixa kugcinwa iprotein ephezulu.

Ukutya kukhuthaza ukutya okuphezulu kweprotein, kuba iprotein ibonakalisiwe ukuba iyatshisa iikhalori ezininzi ngexesha lokugaya kunee-carbs okanye i-fat ().

Ukongeza, iprotein ivuselela ukukhutshwa kwehomoni ethintela indlala kwaye inokukunceda uzive ugcwele iiyure (,).

Uphengululo olukhulu lwezifundo ezingama-24 lufumanise ukuba iiprotheyini eziphezulu, ukutya okunamafutha asezantsi kukhokelele ekunciphiseni ubunzima, i-fat kunye ne-triglycerides kunye nokugcinwa okungcono kobunzima bemisipha kunamafutha asezantsi, ukutya okune-protein esemgangathweni ().

Zininzi iingxelo ze-anecdotal zokulahleka kwesisindo kwi-South Beach Diet, kunye nesifundo esipapashiweyo seeveki ezili-12 esijonga iziphumo.

Kolu phando, abantu abadala abanesifo seswekile balahle i-avareji yeepawundi ezili-11 (5.2 kg) kwaye balahlekelwa ngumndilili we-intshi ezi-2 (5.1 cm) ezinqeni zabo.

Ukongeza, banamava okuncitshiswa kokuzila ukutya kwe-insulin kunye nokwanda kwecholecystokinin (CCK), ihomoni ekhuthaza ukugcwala ().

Nangona ukutya kunesondlo ngokubanzi, kufuna ukuthintelwa okungafunekiyo kwamanqatha agcweleyo kunye nokukhuthaza ukusetyenziswa kweoyile yemifuno kunye nembewu, enokukhokelela kuzo zonke iintlobo zeengxaki zempilo.

Unokufunda ngakumbi ngokutya okukuLwandle lwaseSouth ngokufunda eli nqaku, okanye uqalise apha.

Isishwankathelo: Ukutya okufumaneka eSouth Beach yiprotein ephezulu, ukutya okune-carb esezantsi, ukutya okunamafutha asezantsi okubonisiweyo ukuvelisa ukunciphisa umzimba kunye nokunciphisa imeko yomngcipheko wesifo sentliziyo.

3. Ukutya kweVegan

Ukutya kweVegan kuye kwaziwa kakhulu phakathi kwabantu abafuna ukunciphisa umzimba.

Baye bagxekwa ngenxa yokungalingani kunye nokugqithisa ngenxa yokuba abaqukethe iimveliso zezilwanyana. Kwelinye icala, baye banconywa ngokuba yindlela yokuziphatha, esempilweni yokutya.

Ngokubalulekileyo, izidlo ze-vegan zinokuba sempilweni okanye zingabinampilo, kuxhomekeke kudidi lokutya okuqulathiweyo. Akunakulindeleka ukuba unciphise umzimba ngelixa usitya izixa ezikhulu zokutya kunye neziselo.

Nangona kunjalo, uphononongo lubonakalisile ukuba ukutya kwe-vegan esekwe kukutya okupheleleyo kunokukhokelela ekulahlekeni kwesisindo kwaye kunokunciphisa iimeko ezinobungozi kwisifo sentliziyo (,,).

Isifundo seenyanga ezintandathu esilawulwa ngabantu abadala abangama-63 abatyebe kakhulu sithelekisa iziphumo zokutya ezintlanu ezahlukeneyo. Abo bakwiqela le-vegan baphulukana nobunzima obungaphezulu kokuphinda-phindwe kabini kunabo bakulawo amanye amaqela ().

Ngaphaya koko, izifundo ezinde zibonise ukuba ukutya kwevegan kunokuvelisa iziphumo ezinomtsalane.

Kwisifundo seminyaka emibini esilawulwayo sabasetyhini abadala abangama-64 abatyebe ngaphezulu, abo batya ukutya kwe-vegan baphulukana nobunzima obuphindwe kane xa kuthelekiswa neqela lokutya elinamafutha asezantsi ().

Ukufunda ngakumbi malunga nendlela ekhuselekileyo kunye nokuzinzileyo yokwehlisa ubunzima bokutya kwe-vegan, funda eli nqaku.

Isishwankathelo: Ukutya kweVegan kufunyenwe kusebenza ekunciphiseni ubunzima kuzo zombini izifundo zexesha elifutshane kunye nelide. Ukongeza, banokunceda ukukhusela impilo yentliziyo.

4. Ukutya kweKetogenic

Nangona ukutya kwe-ketogenic kubizwa ngokuba kukutya "kwefad", akukho nto inokuphika inokuba luncedo kakhulu ekunciphiseni ubunzima.

Isebenza ngokunciphisa amanqanaba e-insulin kunye nokutshintsha umthombo wakho wepetroli ukusuka kwishukela ukuya kwietoni. Ezi zinto zenziwe ngamanqatha e-acid, kwaye ingqondo yakho kunye namanye amalungu anokuwatshisa ukuze afumane amandla.

Xa umzimba wakho ungenayo i-carbs yokutshisa kunye nokutshintshela kwietoni, usesikweni esibizwa ngokuba yi-ketosis.

Nangona kunjalo, ngokungafaniyo neAtkins kunye nezinye izidlo ezisezantsi-carb, izidlo ze ketogenic azikonyusi kancinci ii-carbs zazo. Endaweni yoko, bagcina i-carb intake iphantsi kakhulu ukuqinisekisa ukuba abalandeli bahlala kwi-ketosis.

Ewe, izidlo ze ketogenic zibonelela ngaphantsi kwe-50 gram yee-carbs ezipheleleyo ngosuku, kwaye zihlala zingaphantsi kwe-30.

Uhlalutyo olukhulu lwezifundo ezili-13 lufumanise ukuba ukutya kwe-ketogenic akunyusi kuphela ukulahleka kobunzima kunye namafutha omzimba, kodwa kunokunciphisa amanqaku okumakisha kunye nezifo ezinobungozi kwabo batyebe kakhulu okanye batyebileyo ().

Kuphononongo olulawulwayo lweminyaka emibini lwabantu abadala abangama-45 abatyebe kakhulu, abo bakwiqela le-ketogenic behle nge-27.5 yeekhilogram (12.5 kg), kwaye baphulukana ne-intshi ezingama-29 (11.4 cm) ezinqeni zabo, ngokomndilili.

Oku bekungaphezulu kakhulu kuneqela elinamafutha asezantsi, nangona omabini la maqela ebethintelwe ngekhalori ().

Ngaphezu koko, nokuba iikhalori azithintelwanga ngabom, izidlo ze-ketogenic zihlala zinciphisa ukuthathwa kweekhalori. Uphengululo lwamva nje lwezifundo ezininzi lucebise ukuba oku kunokuba njalo ngenxa yeetoni zokunceda ekunciphiseni ukutya ().

Funda eli nqaku ukufumana okungakumbi malunga nendlela ukutya kwe ketogenic okunokukunceda ngayo ukuba unciphise umzimba.

Isishwankathelo: Izidlo ze-Ketogenic zihlala zibonelela ngaphantsi kwe-30 gram yee-carbs ngosuku. Ziye zaboniswa ukukhuthaza ukwehla kobunzima kunye namafutha esiswini, kunye nokunciphisa umngcipheko wesifo kubantu abatyebe kakhulu kwaye batyebe kakhulu.

5. Ukutya kwePaleo

Ukutya kwe-paleo, kufutshane nokutya kwe-paleolithic, kusekwe kwizidlo ezazifunwa ngabazingeli abazingeli kwiminyaka eyadlulayo.

I-Paleo ichongwe njengokutya okuthandwayo kuba ithintela ukutya okuninzi, kubandakanya ubisi, iimbotyi kunye neenkozo. Ukongeza, abagxeki bachaze ukuba akunakwenzeka okanye kunokwenzeka ukuba batye ukutya okufanayo nookhokho bethu bangaphambi kwembali.

Nangona kunjalo, ukutya kwe-paleo yindlela elungeleleneyo, esempilweni yokutya okususa ukutya okucutshungulweyo kwaye ikhuthaze abalandeli bayo ukuba batye iintlobo ezahlukeneyo zokutya kwezityalo nezilwanyana.

Ukongeza, uphononongo lubonisa ukuba ukutya kwepaleo kunokukunceda ukunciphisa umzimba kwaye ube sempilweni (,,).

Kwisifundo esinye, abafazi abadala abangama-70 abatyebe kakhulu balandela ukutya kwe-paleo okanye ukutya okuqhelekileyo. Emva kweenyanga ezintandathu, iqela le-paleo laliphulukene nobunzima kunye namafutha esiswini kunelinye iqela.

Banokuncipha ngakumbi kumanqanaba e-triglyceride egazini ().

Ngaphezu, le ndlela yokutya inokukhuthaza ukulahleka kwamafutha e-visceral, olona hlobo luyingozi kakhulu lwamafutha afunyanwa esiswini sakho kunye nesibindi esikhuthaza ukunganyangeki kwe-insulin kunye nokwandisa umngcipheko wesifo.

Kwisifundo seeveki ezintlanu, abasetyhini abadala abatyebe kakhulu abali-10 abatya ukutya kwe-paleo baphulukana neekhilogram ezili-4.5 (4.5 kg) kwaye bancitshiswa ngamafutha eesibindi, ngokomndilili. Ukongeza, abasetyhini bafumana ukunciphisa uxinzelelo lwegazi, i-insulin, iswekile yegazi kunye ne-cholesterol ().

Unokufunda ngakumbi malunga nokutya kwepaleo kunye nendlela enokukunceda ngayo ukuba unciphise umzimba apha.

Isishwankathelo: Ukutya kwe-paleo kusekwe kwimigaqo yokutya yezinyanya egxile kukutya okupheleleyo, okungalungiswanga. Uphando lubonisa ukuba kunokukunceda ukunciphisa umzimba kunye nokuphucula impilo yakho yonke.

6. Ukutya kwendawo

Ukutya kweZone kwenziwa phakathi kwiminyaka yoo-1990s nguGqirha Barry Sears, ugqirha wamachiza osekwe e-US.

Ichongwe njengokutya okuthandwayo ngenxa yesiseko sayo sokuba umlinganiselo oqinileyo weprotein, amanqatha kunye neecarbs ziyafuneka ekunciphiseni ubunzima bomzimba kunye nempilo iyonke.

Esi sicwangciso sokutya sichaza ukuba ikhalori oyityayo kufuneka yenziwe ngeepesenti ezingama-30 zeproteni, ama-30% amanqatha asempilweni kunye nama-40% eefayibha. Ukongeza, oku kutya kufuneka kutyiwe njengenani elimiselweyo "leebhloko" kwizidlo kunye nokutya okulula.

Enye yeendlela ekucetyiswa ukuba zisebenze kukutya kweZone kukunciphisa ukudumba, okuvumela ukuba unciphise umzimba ngokulula.

Izifundo ukuza kuthi ga ngoku zibonisa ukutya kweZone kunokusebenza ukunciphisa umzimba kunye nokunciphisa iswekile yegazi, ukumelana ne-insulin kunye nokudumba (, 24,).

Kwisifundo esilawulwayo, seeveki ezintandathu zokutyeba kwabantu abadala, abo batya indawo yokutya iZone baphulukana nobunzima kunye namafutha omzimba kunamaqela atyebileyo. Bakwaphinde bachaza i-44% yokunciphisa ukudinwa, ngokomndilili (24).

Kwesinye isifundo, abantu abangama-33 balandela enye yezidlo ezine ezahlukeneyo. Ukutya kweZone kubonisiwe ukunceda abathathi-nxaxheba baphulukane namanqatha amaninzi, kunye nokunyusa umlinganiso we-omega-3 fatty acids ezichasene ne-omega-6 fatty acids ().

Unokufunda ngakumbi malunga nokutya kwendawo ngokufunda eli nqaku.

Isishwankathelo: Ukutya kweZone kuchaza ukutya okune-30% yeeprotein ezingacacanga, i-30% yamafutha asempilweni kunye ne-40% ye-fiber ephezulu. Uphando lubonisa ukuba kunokukunceda ukunciphisa umzimba kunye nokunciphisa ukuvuvukala.

7. Ukutya kweDukan

Ukujonga amanqanaba okuqala eDucan Diet, kulula ukubona ukuba kutheni ihlala ihlelwa njengokutya okuthandwayo.

Iphuhliswe ngugqirha waseFrance uPierre Dukan kwiminyaka yee-1970, iDucan Diet inezigaba ezine. Iqala ngesiGaba sokuhlaselwa, esiqulathe phantse ukutya okungenamda kweeprotein.

Isizathu sokutya kakhulu kwiprotheyini kukuba iya kukhokelela ekulahlekeni kwesisindo ngokukhawuleza njengesiphumo sokwandisa imetabolism kunye nokwehla kokutya.

Okunye ukutya kongezwa kwinqanaba ngalinye kude kube liSigaba soZinziso, apho kungekho kutya kungavumelekanga ngokungqongqo, kodwa ukutya okuneproteni ephezulu kunye nemifuno kuyakhuthazwa. Isigaba sokugqibela sikwafuna ukuba utye kuphela ukutya kweSigaba sokuhlaselwa kanye ngeveki.

Ngokugqithiseleyo njengoko oku kutya kubonakala ngathi kubonakala ngathi kuvelisa ukunciphisa umzimba.

Abaphandi basePoland bavavanye izidlo zabafazi abangama-51 abalandela ukutya kweDukan iiveki 8-10. Abafazi baphulukene nomndilili we-33 yeekhilogram (i-15 kg) ngelixa besebenzisa malunga ne-1,000 yeekhalori kunye ne-100 yeeprotheyini ngosuku ().

Nangona kungekho phando lukhulu kwiDucan Diet ngokukodwa, uphononongo lufumanise ukuba ukutya okufanayo okuneprotein ephezulu kunokusebenza ukunciphisa umzimba (,,).

Ewe kunjalo, uphononongo olucwangcisiweyo lwezifundo ezilawulwayo ezili-13 lufumanise ukuba ukutya okuneproteyini ephezulu, ukutya okuneswekile eninzi kusebenza ngakumbi kunokutya okunamafutha asezantsi okuvelisa ukunciphisa umzimba kunye nokunciphisa umngcipheko wesifo sentliziyo ().

Ukuba unomdla wokufunda ngakumbi malunga nokutya kweDukan, funda eli nqaku.

Isishwankathelo: Ukutya kweDukan kuqala malunga nokutya okuneeprotein zonke kwaye kuvumela okunye ukutya kwinqanaba langoku. Njengazo zonke iiprotein eziphezulu, ukutya okune-carb ephantsi, inokukhuthaza ukulahleka kwesisindo ngokukhawuleza ngelixa ulawula indlala.

8. Ukutya oku-5: 2

I-5: Ukutya kwe-2, okwabizwa ngokuba kukutya okukhawulezayo, luhlobo lokuzila okuzenzekelayo okwaziwa njengokuzila ukutya kwemihla ngemihla.

Kule ndlela yokutya, utya ngokwesiqhelo kwiintsuku ezintlanu ngeveki kwaye uthintele ikhalori yakho yokutya ukuya kwi-500-600 yeekhalori zeentsuku ezimbini evekini, okukhokelela kukusilela kwekhalori ngokubanzi ekhokelela ekunciphiseni ubunzima.

Ukutya okungu-5: 2 kuthathelwa ingqalelo njengendlela yokuzila ukutya yosuku olunye. Ngokwahlukileyo, ezinye iintlobo zokuzila ukutya kwemihla ngemihla kubandakanya ukungabikho kokutya iiyure ezingama-24 ezipheleleyo.

Isabelo esisezantsi kakhulu seekhalori kwezi ntsuku zimbini “zikhawulezayo” zikhokelele abanye ekuhleleni i-5: 2 yokutya njengokutya okuthandwayo.

Nangona kunjalo, ubungqina obuxhasa izibonelelo zempilo zokuzila ukutya kwemihla ngemihla kuyakhula, kwaye kubonakala ngathi lukhetho olusemthethweni lokulahleka kobunzima (31).

Uphando lubonisa ukuba ukuzila ukutya kwemihla ngemihla akubangeli ukuba ikhalori igqithise kwiintsuku zokutya. Oku kunokuba ngenxa yokukhutshwa kwepeptide YY (PYY), ihomoni ekwenza uzive ugcwele kwaye ikuncede utye kancinci ().

Ngokubalulekileyo, ukuzila ukutya kwemihla ngemihla akubonakaliswanga ukuba kubangele ukuncipha okukhulu kunendlela yokutya esemgangathweni enenani elifanayo leekhalori.

Nangona kunjalo, uphononongo oluninzi lufumanise ukuba zombini ezi ndlela zinokusebenza ukunciphisa umzimba kunye namafutha esisu (,).

Ngaphezu koko, nangona kungenakwenzeka ukuthintela ngokupheleleyo ukulahleka kwemisipha ngelixa unciphisa umzimba, ukuzila ukutya kwemihla ngemihla kubonakala ngathi kuphezulu ekugcineni ubunzima bemisipha xa kuthelekiswa neendlela eziqhelekileyo zokuthintela ikhalori (,).

Unokufunda ngakumbi malunga nokutya kwe-5: 2 ngokufunda eli nqaku.

Isishwankathelo: I-5: Ukutya kwe-2 luhlobo lokuzila ukutya lunye usuku okubandakanya ukutya iikhalori ezingama-500-600 iintsuku ezimbini ngeveki, kunye nokutya ngendlela eyahlukileyo. Kufunyenwe kusebenza ngokulahleka kwesisindo kunye namafutha ngelixa ukhusela ekulahlekelweni kwemisipha.

Umgca osezantsi

Ukutya okuthandwa ngabantu kuya kuhlala kuthandwa, kwaye izicwangciso ezitsha ziya kuqhubeka nokwenziwa ukujongana nomnqweno wabantu wokunciphisa umzimba ngokukhawuleza.

Nangona ukutya okuninzi ekuthiwa kukungalingani kwaye kungaphili ngokuhambelana namabango abo, zininzi ezenza ngokwenene.

Nangona kunjalo, ngenxa yokuba ukutya kuyasebenza ekulahlekeni kobunzima akuthethi ukuba kuzinzile ixesha elide.

Ukufezekisa kunye nokugcina injongo yakho yokulahleka kobunzima, kubalulekile ukufumana indlela esempilweni yokutya oyithandayo kwaye onokuthi uyilandele ebomini.