Iinkonzo kunye neengozi zokuzila ukutya okungapheliyo kokuPhulukana nobunzima

Umxholo

• Kufuneka ugcine i-calorie deficit.
• Kufuneka ubonakalise ukuzeyisa.
• Kufuneka ungaguquguquki.
• Ngoko, kufanelekile wena zama ukutya okwexeshana ukunciphisa umzimba?
• Uphengululo lwe

Ukuzila ukutya okungapheliyo kokunciphisa umzimba kubonakala kuyeyona ndlela yokutya ishushu ngoku. Kodwa nangona ukuthandwa kwayo ngoku, ukuzila kusetyenziswe amawaka eminyaka ngeenjongo ezahlukeneyo. (Inokuyinyusa inkumbulo yakho, ngokuZila okungapheliyo: Ayisiyiyo nje ilahleko yesisindo?. Ayenzi njalo. Nangona inokuba sisicwangciso esikhuselekileyo sokunciphisa umzimba (ukuba senziwe ngokuchanekileyo!), ayivelisi iziphumo ezingcono kunezinye iindlela zokulahleka kwamafutha.

Namhlanje, kukho iindlela ezahlukeneyo abantu abazisebenzisayo ukuzila ukutya okwexeshana ukunciphisa umzimba. Nazi iindlela ezimbini ezidumileyo. (Kwaye ke kukho oku kutya fakes Ukuzila ukutya okwexeshana ukuzama ukwenza iziphumo ezifanayo.)

Ukuzila ukutya kweeyure ezingama-24: Le protocol yandiswa nguBrad Pilon kwincwadi yakhe Yitya, Yima, Yitya. (Wandazisa ngokwenene kwisayensi emva kokuzila ukutya okukhawulezileyo ukuncipha komzimba). Indlela kaBrad ilula kakhulu-musa nje ukutya amaxesha amabini angalandelelanayo eeyure ezingama-24 veki nganye.

16/8: Le protocol yokuzila ukutya ifuna ukuba ufinyeze 'ifestile yakho yokutya' yonke imihla ukuze uzile ukutya iiyure ezili-16 kwaye utye iiyure ezisibhozo. Kubantu abaninzi, oku kuthetha ukuba isidlo sakusasa kuqala emini okanye ngo-1 emva kwemini, emva koko bayeke ukutya ngo-8 okanye ngo-9 ebusuku. Usuku ngalunye. (Enye indlela yokuzila ukutya, i-8-Hour Diet, inciphisa ifestile yakho yokutya ukuya kuyo isiqingatha loo nto.)

Nokuba yeyiphi na inkqubo oyikhethayo, zintathu izinto ezikhoyo ekulahlekeni kobunzima abantu abahlala bezijonga xa bezila ukutya njengecebo lokulahleka kobunzima. Nantsi indlela abanokuthi babe nefuthe ngayo kwimpumelelo yakho ngokuzila ukutya okwethutyana ukulahlekelwa ngamafutha:

Kufuneka ugcine i-calorie deficit.

Kwinqanaba layo elisisiseko, ukuzila ukutya okuphakathi kufuna ixesha elide lokungatyi ukuze xa usenza zi ukutya, ungatya ngesiqhelo kwaye ungakhathazeki malunga nokutya okuncinci ukudala ukusilela kwekhalori. (Okokugqibela kuhlala kuyinxalenye yesicwangciso esisebenzayo sokulahleka kobunzima.) Nanku umzekelo osebenzayo:

Indlela yesintu yokutya: Utshisa iikhalori ezili-1750 ngosuku, ke utya iikhalori ezili-1250 ngosuku ukwenza intsilelo yekhalori engama-500 / ngosuku. Ngethuba leveki, uya kuba ne-caloric deficit ye-3500 calories, evelisa malunga neepounds ezili-1 zokulahleka kwesisindo ngeveki.

Indlela yokuzila ukutya okungapheliyo: Utshisa i-1750 yeekhalori ngosuku kwaye, endaweni yokutya kancinci suku ngalunye, ukhetha ukuzila ukutya okwexesha elingahambelaniyo leeyure ezingama-24 phakathi evekini. Ukuphumla kweveki, utya kakhulu njengoko umzimba wakho ufuna (i-1750 calories / ngosuku). Oku kudala ukusilela kweekhalori zeeveki ezingama-3500, ezivelisa malunga neponti yokunciphisa ubunzima ngeveki.

Kufuneka ubonakalise ukuzeyisa.

Ukuzithiba kuyimfuneko ngexesha lokuzila ukutya kwaye ungazili ukutya. Ukuzivuza ngokwasekhaya nge uphumelele ukukhawuleza kuchasene noko uzama ukukufeza. U-Pilon ucebisa, "Xa ugqiba ukuzila kwakho, kufuneka wenze ngathi ukuzila kwakho akuzange kwenzeke. Akukho mbuyekezo, akukho mvuzo, akukho ndlela ekhethekileyo yokutya, akukho kugubha okukhethekileyo, iziselo okanye iipilisi." Oku kunzima kunokuba kuvakale, kodwa kubalulekile ekuzileni kwakho kwimpumelelo yokuphulukana nobunzima. Ukuzila ukutya iiyure ezininzi akukuniki imvume yokutya nantoni na oyifunayo nakweyiphi na into oyifunayo. (La macebiso anokukunceda ukuba ukwazi ukuzibamba malunga nokutya.)

Kufuneka ungaguquguquki.

Ukungaguquguquki yikhadi lexilongo lokuphumelela kwimpilo yexesha elide. Awunako ukuzila ukutya iintsuku ezimbalwa, emva koko utshintshele kwi-carb ephantsi yokutya iveki, emva koko ubuyele ekuzileni okanye kwindlela ephezulu ye-carb. Abantu endiba nempumelelo enkulu ngokuzila ukutya ukuze banciphise umzimba bayamkela njengendlela yexesha elide yokulahlekelwa kunye nokugcina ubunzima babo-ayisiyosisombululo esikhawulezayo sokwehlisa ubunzima ngokukhawuleza. Okukhona uzila ukutya (kungekhona ixesha lokuzila ngokukhawuleza, kodwa iintsuku, iiveki, iinyanga ozisebenzisayo ukuzila ukutya okwethutyana), kokukhona uya kuvuna izibonelelo ezininzi. Njengoko ixesha liqhubeka, umzimba wakho uya kuba nexesha lokunyusa ii-enzymes ezifanelekileyo kunye neendlela zokuphucula ukutshiswa kwamafutha ngexesha lokuzila kwakho. (Qaphela ii-10 zokutya okungaqondakaliyo kunye neQhinga lokuQiniseka.)

Ngoko, kufanelekile wena zama ukutya okwexeshana ukunciphisa umzimba?

Ukuzila ukutya kokunciphisa umzimba kusebenza, kodwa ngokunjalo nezinye iindlela ezininzi. Akukho ndlela yokutya ngumlingo. Olunye uphando lubonisa ukuba ukutya okuphantsi kakhulu kwe-carbohydrate kuvelisa izibonelelo ezifanayo zokuzila ukutya-ngaphandle kokufuna ukuba uyeke ukutya. Ukuba ufumene ukutya kakhulu emva kokuzila ukutya okanye ukuba ufumana i-shaky kunye nentloko ekhanyayo ngelixa uzila ukutya (izibonakaliso ze-hypoglycemia), ukuzila ukutya mhlawumbi akuyona indlela efanelekileyo kuwe. Wazi umzimba wakho kwaye ukhethe isicwangciso esifanelekileyo sokutya ngokufanelekileyo.

Uphengululo lwe