Ezona Ndlela zokuZila zingcono, ngokweeNgcali

Umxholo

• Eyona Ndawo yokuZila ingcono
• I-BodyFast
• Iyakhawuleza
• Unothi
• Ngokukhawuleza
• Ukuzila ukutya
• Ukukhawuleza Umkhwa
• Elula
• Uphengululo lwe

Kukho usetyenziso lwe yonke into kule mihla, nokuzila ukutya okwexeshana akukho ngaphandle. I-IF, eneqhayiya elichongiweyo njengempilo engcono yamathumbu, ukuphuculwa kwemetabolism, kunye nokwehla kobunzima, kuye kwanda ekuthandeni kule minyaka idlulileyo. Kwaye abalandeli abanamagama amakhulu njengoHalle Berry noJennifer Aniston abakhwele i-IF bandwagon, iyaqhubeka nokugcina indawo yayo kwindawo ebonakalayo.

Kodwa jonga ngasemva kwangaphandle eneenkwenkwezi kwaye uyakufumanisa ukuba i-IF ayisiyonto ilula kangako. Intetho yokwenyani: Ukunamathela kwisicwangciso sokutya esingaphakathi kunokuba nzima. Ukuzila ukutya okungapheliyo, nangona kunjalo, kunokunceda.

Okokuqala, ukuhlaziya ngokukhawuleza: ukuzila ukutya okwexeshana ngokuyintloko kuyindlela yokutya etshintsha phakathi kwamaxesha amisiweyo okuzila ukutya kunye nokutya. Oku kudibanisa "ifestile yakho yokutya" kwixesha elifutshane, utsho uJamie Miller, R.D., ingcali yezokutya ebhalisiweyo kwiiKlabhu zezeMpilo zaseLalini kunye ne-Spas e-Arizona. Kodwa qaphela: UKUBA ayisosicwangciso sakho sokutya esiqhelekileyo. "Endaweni yokujonga okona kutya kukutya, kugxila nini uyawatya,” uyachaza.

Kwaye ngenxa yoku, UKUBA iza ngeendlela ezahlukeneyo kunye neenguqulelo. Kukho ukuzila kwemihla ngemihla (eyona nto ivakala ngathi), isicwangciso se-16: 8 (esiquka ukuzila ukutya iiyure ezili-16 kunye nokutya okungu-8), indlela yesi-5: 2 (ebandakanya ukutya ngesiqhelo iintsuku ezintlanu zeveki kwaye emva koko utye iikhalori ezimbalwa kakhulu kwezinye ezimbini), ukutya kwe-OMAD (okumela isidlo esinye ngosuku), kunye noluhlu, kholwa okanye hayi, luyaqhubeka.

Inqaku lokuba: Kunokuba nzima ukugcina iithebhu kwishedyuli yokuzila ngakumbi xa sele ugcina umkhondo wesigidi sezinye izinto. Kulapho ii -apps zokuzila ngokukhawuleza zinokunceda. Ezi zixhobo ze-smartphone zilandelela iiyure zakho zokuzila ngegrafu kunye neetshathi. Bayakukhumbuza kwakhona xa ilixesha lokutya okanye lokuzila ukutya, "elinokukugcina ukhuthazekile kwaye uzibophelele ekubambeleleni kwifestile yakho yokutya," ucacisa uMiller. Cinga ngabo njengamaqabane okuphendula entendeni yesandla sakho, wongeza. Ngaphezu koko, ezinye iiapps zibonelela ngoqeqesho lomntu ngamnye kunye namanqaku emfundo, anokuba luncedo kubaqalayo kunye nabasebenzisi abaphambili ngokufanayo, amanqaku uSilvia Carli, M.S., RD, C.S.C.S., ugqirha wezidlo obhalisiweyo kwi1AND1 Life.

Awuqinisekanga ukuba yeyiphi i-app yokuzila ngokukhawuleza ekulungeleyo? UCarli ucebisa ukuba kusekwe ukuqonda okucacileyo kwento wena kufuneka wenze utshintsho kwindlela yokuphila. Umzekelo, zama ukuzibuza: Ngaba amaqabane okuphendula ayandinceda? Ngaba ndikhuthazekile ngokushicilela iimvakalelo zam- okanye ngaba ndifuna nje ialam yokundixelela xa ifestile yam yokondla ivuliwe okanye ivaliwe? Emva kokuphendula le mibuzo, uya kulungelwa ngakumbi ukukhetha i-app yokuzila ukutya okwexeshana ngokusekwe kwiinjongo zakho ezithile kunye neemfuno. Ngaphambili, ezona zixhobo zibalaseleyo zokuzila ukutya, ngokweengcali zezondlo.

Eyona Ndawo yokuZila ingcono

I-BodyFast

Ifumaneka nge: Android & iOS

Iindleko: Simahla simahla kunye neenketho zepremiyamu ($ 34.99 / 3 yeenyanga, $ 54.99 / iinyanga ezi-6, okanye i $ 69.99 / iinyanga ezili-12)

Yizame:I-BodyFast

Ngokuxhomekeke ekubhaliseni kwakho, i-BodyFast inikezela naphi na ukusuka kwi-10 ukuya kwiindlela ze-50 zokuzila ukutya. Le app ikwanayo "nemiceli mngeni" ejolise ekuncedeni ukuba uphuhlise kwaye ugcine iindlela ezilungileyo zokuziphatha ezinje ngomsebenzi womzimba, imithambo yokuphefumla kunye nokucamngca. "Ezi mpawu ezongezelelweyo zikunika inkxaso yoontanga kunye nezicwangciso zokulawula uxinzelelo kunye nokuxhalaba, ngamanye amaxesha kunokubangela uxinzelelo lokutya," kusho uAmanda A. Kostro Miller, R.D., L.D.N., i-dietitian ebhalisiweyo kwi-Fitter Living. "Imiceli mngeni ngeveki inokuba yimpumelelo enkulu ekusebenzeni, ikunike impumelelo encinci ukuze uzive uzithembile ukuba unokwenza utshintsho kwindlela otya ngayo nendlela ophila ngayo."

Iyakhawuleza

Ifumaneka nge: I-Android kunye ne-iOS

Iindleko: Simahla simahla kunye nokukhethwa kwepremiyamu (kuvavanyo lweeveki ezisi-7; emva koko yi- $ 5 / ngonyaka okanye i- $ 12 / yobomi)

Yizame: Iyakhawuleza

Eyaziwa ngokuba luyilo olulula kunye nolulula, i-Fastient ilungele abantu abakhetha amaqonga amancinci. Iphinda iphindwe kabini njenge-app yejenali, ekuvumela ukuba "ugcine umkhondo wezinto zakho ezinje ngeemood, ukulala, kunye nokwenza umthambo," utshilo uMiller, ochaza ukuba oku kunokuba luncedo ekufundeni ukuba IF iyichaphazela njani impilo yakho iphela. Umzekelo, unokuqaphela ukuba ukusukela oko uqalile ukutya, yithi, kwiiveki ezimbini ezidlulileyo, ubulala kancinci kwaye uziva unexhala kakhulu - iziphumo ezimbini ebezingalindelekanga zokuzila ukutya okunokuthi zibe luphawu oluhle lokuba isicwangciso sokutya asikho kuwe. . Kwiphepha le-flip, unokufumanisa ukuba ukungena kwakho kwijenali kuye kwanda ngakumbi, njengoko usebenze ngakumbi emsebenzini ngenxa yombane owandisiweyo.

Usetyenziso lukwakuvumela ukuba ubale "iikhalori ezichithwe" ngexesha lokuzila ukutya - kodwa kuya kufuneka uthathe ukuchaneka kwayo ngokhozo lwetyuwa, njengoko ayizukuphendula ngezinto ezinjengomthambo, ulumkisa uMiller.

Unothi

Ifumaneka nge: Android & iOS

Iindleko: Isimahla kunye nenketho yepremiyamu ($70/nyaka)

Yizame: Unothi

UMiller ucebisa iZero, enye yezona zixhobo ziphambili zempilo kunye nokuqina kwivenkile yeApple, ukuba ungumqali ofuna ukufunda iziseko zokuzila ukutya okwexeshana. "Inika ukhetho olukhulu lweevidiyo kunye namanqaku kwaye ibonelela ngenqaku apho abasebenzisi banokuthumela imibuzo ukuba iphendulwe ziingcali zokuzila ukutya," uyacacisa. (Ezi ngcali zibandakanya iindidi zabasebenzi bezempilo, kubandakanywa i-dietitians ebhalisiweyo, oogqirha, kunye nababhali bezesayensi abachwephesha kwi-IF.) I-app ye-intermittent fasting app iphinda ikuvumela ukuba ukhethe kwishedyuli yesiko lokuzila okanye izicwangciso eziqhelekileyo zokumisela kwangaphambili, kuquka "isigqi se-circadian ngokukhawuleza, " edibanisa ishedyuli yakho yokutya kunye nokutshona kwelanga kunye namaxesha okuphuma kwelanga.

Ngokukhawuleza

Ifumaneka nge: I-Android kunye ne-iOS

Iindleko: Isimahla kunye neenketho zeprimiyamu ($12/ngenyanga, $28/3 iinyanga, $46/6 iinyanga, okanye $75/ngonyaka)

Yizame: Ngokukhawuleza

"Kulabo bafuna ukukhuthazwa kancinci ekhitshini, usetyenziso lweFastic lolunye lokujonga," utsho uMiller. Inika ngaphezulu kwe-400 izimvo zokupheka, eziluncedo ukuba ujonge ukwenza ukutya okuzokugcina ugcwele okwethutyana, wongeza uKostro Miller. Ibhonasi: Iiresiphi ziyahluka ngokwemiqathango yezithintelo ekutyeni nasekutyeni, kwaye zibandakanya izimvo ezifanelekileyo ezinjenge-salmon emnyama ne-cilantro irayisi kunye nezitya ze-Buddha ezinemifuno enamagqabi, ii-chickpeas ezigcadiweyo, kunye neavokhado. Ezinye izixhobo ezibonakalayo zibandakanya umkhondo wamanzi, ikhawuntari yenyathelo, kunye "nomhlobo" okuvumela ukuba uqhagamshele kunye nabasebenzisi beFastic. (Inxulumene: Indlela Abahlobo Bakho abanokukunceda ngayo ukuba ufikelele kwiinjongo zakho zempilo kunye nokuqina)

Ukuzila ukutya

Ifumaneka nge: IOS

Iindleko: Isimahla ngeenketho zeprimiyamu ($10/ngenyanga, i-$15/3 iinyanga, okanye i-$30/ngonyaka)

Yizame: Ukuzila ukutya

Ukuba konke malunga nezixhobo zokulandela umkhondo, i-InFasting inokuba yindawo yakho. Ukongeza kwisibali-xesha sokuzila ukutya, eyona app ilungileyo yokuzila ukutya inezilandeleli zokutya kunye nokuthatha amanzi, ukulala kunye nomsebenzi. Le mikhwa inokuchaphazela yonke i-satiety, ngoko ukugcina iithebhu kuzo kunokukunceda ukulawula indlala ngexesha lokuzila kwakho iifestile. U-Kostro Miller ukwacacisa ukuba i-InFasting ibonelela 'ngemo yomzimba' ebonisa ukuba kwenzeka ntoni emzimbeni wakho ngalo lonke ixesha lakho lokuzila, njengaxa ungaqala ukutshisa amanqatha amafutha. Oku kunokuba ngumdla ngakumbi kwaye kukhuthaze abo bajonge ukufikelela kwinjongo yokunciphisa umzimba. Le app ikwabonelela ngemfundo yesondlo, kodwa, njengayo yonke imixholo ye-in-app, oku akufuneki kuthathe indawo yesikhokelo esivela kwidayiti ebhalisiweyo, utshilo. (Idibeneyo: Iinkonzo kunye neNgxaki yokuzila ukutya okungapheliyo kokuPhulukana noMzimba)

Ukukhawuleza Umkhwa

Ifumaneka nge: Android & iOS

Iindleko: Isimahla ngokhetho lweprimiyamu ($2.99/uphuculo lwexesha elinye)

Yizame: Umkhwa okhawulezayo

Ngaba ujonge aba trackers besisindo kunye nezikhumbuzo ngaphandle kweentsimbi kunye neempempe? UCarli ucebisa ngoKwenziwa ngokuKhawuleza, iapps yokuzila ukutya ethi "inokuba ilunge ngakumbi kubantu esele bezilile ngaphambili kwaye bengadingi sikhokelo sezandla." Ngokungafaniyo nolunye uninzi lweeapps ezizilileyo zokuzila ukutya, le ayiboneleli ngemfundo. Kodwa yintoni enokusilela kumxholo, iyenzela izinto ekulula ukuzisebenzisa kunye nezikhuthazayo.

Njengoko uloga iiyure zakho zokuzila kunye nemikhwa, iapps ikhawulezisa iifoto ezonakalisa inkqubela yakho kwaye zithumele izaziso ze 'streaks' ezikwazisa ukuba zingaphi iintsuku zilandelelana. Cinga ngolu hlelo lokusebenza lokuzila ukutya okwexeshana njenge-cheerleader yobuqu kwimishini yokugcina intloko yakho ibambelele phezulu, ngaloo ndlela ikukhuthaza ukuba uhlale kwindlela yokufezekisa iinjongo zakho.

Elula

Ifumaneka nge: Android & iOS

Iindleko: Simahla simahla kunye neenketho zepremiyamu ($ 15 / ngenyanga okanye i-30 $ / ngonyaka)

Yizame: Elula

Njengoko igama lisitsho, le nkqubo yokuzila ukutya izithinta njenge ~ tracker yokuzila ukutya okanye "umncedisi wakho" owenza ukulandela ukutya kungabi yingqondo. Inika iingcebiso zemihla ngemihla ukuze uhlale ukhuthazekile, izikhumbuzo zokutya amanzi ukuba uhlale unamanzi, kunye nenqaku lokutya elijolise kwindlela ukutya okwenzela ngayo ukuziva. Kodwa yintoni eyenza le yenye yezona zinto zilungileyo zokuzila ukutya kweCarli, nangona kunjalo, yinto yokuba icela iimeko zonyango kuvavanyo lwayo lokuqala. Oku kungundoqo kuba IF ayikhuselekanga kumntu wonke kwaye inokubangela iziphumo ezibi zempilo kwabanye abantu, uyacacisa. Umzekelo, ukuba unesifo seswekile, ukuzila ukutya kunokwenza iswekile yegazi lakho lehle ngendlela eyingozi, ke uya kufuna ukulandela isikhokelo sikagqirha wakho ngokuzila ukutya ngokukhuselekileyo- ukuba kunjalo. Okanye, ukuba uzama ukukhulelwa, "iiyure ezinde zeswekile yegazi ephantsi zinokuchaphazela kakubi iihomoni, kwaye ngoko ke ukuzala," kuchaza uCarli. Kwaye ngelixa olu hlelo lokuzila luzuza amanqaku ngokubekwa phambili kuvavanyo lwempilo, kuhlala kungumbono olungileyo ukuthetha nodokotela wakho kunye / okanye nesondlo ngaphambi kokuba unike ukutya, ukuba IF ibandakanyiwe, hamba. (Ngokulandelayo: Yintoni efanelekileyo yabasetyhini ekufuneka beyazi malunga nokuzila ukutya okungapheliyo)

Uphengululo lwe