Oko Kufuneka Ukwazi Ngokuzila Ukutya Kweminye Imihla

Umxholo

• Iiperks zokuzila ukutya kwemini enye
• Ukuhla kolunye usuku lokuzila ukutya
• Uphengululo lwe

Ngawo wonke umntu ocinga ngokuzila ukutya okukhawulezileyo mva nje, usenokuba ukhe wacinga ukuyizama kodwa unexhala lokuba awuzukwazi ukubambelela kucwangciso lokuzila ukutya yonke imihla. Ngokutsho kolunye uhlolisiso, nangona kunjalo, unokuthabatha iintsuku ekuzileni uze ufumane zonke iingenelo zokuzila ukutya.

Hlangana: enye imini yokuzila ukutya (ADF).

Abaphandi kwiYunivesithi yase-Illinois eChicago babeka iqela lamavolontiya atyebe ngokugqithiseleyo mhlawumbi kwi-25-pesenti-fat diet okanye i-45-pesenti-fat diet. Bonke abathathi-nxaxheba baziqhelanisa nokuzila ukutya ngenye imini, betshintsha phakathi kweentsuku zokutya iipesenti ezili-125 zeekhalori zabo kunye neentsuku zokuzila ukutya, apho bavunyelwe ukuba badle ukuya kuthi ga kwiipesenti ezingama-25 zeemfuno zabo zokufumana ukutya ngexesha lefestile yeeyure ezi-2.

Iiperks zokuzila ukutya kwemini enye

Emva kweeveki ezisibhozo, omabini la maqela alahlekelwe sisixa sobunzima-ngaphandle kokuphulukana nobunzima bemisipha-kunye nokunciphisa amafutha e-visceral, amafutha abulalayo ajikeleze amalungu akho angaphakathi. Ukutya okunamafutha aphezulu kuye kwafuneka kuthotyelwe ngcono kwaye kwanciphisa ubunzima. Ayimangalisi loo nto kuba amanqatha ongeza incasa ekutyeni. Ndibonile abathengi bam besitya inyama, iiavokhado, ioyile yomnquma, kunye nokunye ukutya okunamafutha aphezulu okongeza iikhalori ezininzi kwizidlo kodwa kusenokubangela umndilili weepawundi ezintlanu zokunciphisa umzimba ngeveki, kunye nomngcipheko ophuculweyo wentliziyo kunye nokwakheka kwamafutha omzimba ngaphandle kokuzila. (Bona: Kanti esinye isizathu sokutya amafutha asempilweni ngakumbi.)

Ke ukuba unomdla wokwehlisa ubunzima, akufuneki utshintshe uhlobo lokutya (umz: okunamafutha aphantsi okanye anamafutha amaninzi) osele ukulandele-tshintsha nje indlela otya ngayo. Kwaye ukuba uthatha isigqibo sokuzama olunye usuku lokuzila ukutya, unokukwazi ukwenza oko ngaphandle kokuvinjwa ngokupheleleyo kwiintsuku ezikhawulezayo kwaye unciphise ubunzima. (Ayizizo zonke izicwangciso zokuphulukana nobunzima ezisebenza kuwo wonke umntu, kubandakanya nokuzila ukutya kwemihla ngemihla okanye ukuzila ukutya okwexeshana. Fumana elona xesha lilungileyo lokutya ukuze unciphise ubunzima bakho.)

Into endiyicingayo yayinomdla, njengoko inokukhanyisa kwi-metabolism ye-metabolism esingayiqondi ngokupheleleyo, kukuba nangona i-50-pesenti ye-calorie deficit kwisithuba seentsuku ezimbini, amavolontiya agcina ubunzima bomzimba obunzima endaweni yokulahlekelwa yimisipha. (Nantsi ngakumbi indlela yokwakha izihlunu ngelixa utshisa amanqatha.)

Ukuhla kolunye usuku lokuzila ukutya

Ukuzila ukutya okanye i-ADF ayisiyewo wonke umntu. Okokuqala, kusenokubakho umahluko kwindlela amadoda nabafazi abasabela ngayo ekuzileni. Kwakhona kufuneka ulumkele ukuzila ukutya ukuba unengxaki yezempilo efuna ukuba utye rhoqo (njengesifo seswekile) okanye ube nembali enobudlelwane obungenampilo okanye obungacwangciswanga ngokutya, njengoko siye sachaza kuyo yonke into okufuneka uyazi malunga nokuzila ukutya okungapheliyo.

Abathengi bam bandibuza ngalo lonke ixesha, "Kukuphi ukutya endifanele ukulandela?" kwaye impendulo yam ihlala ifana: Ukutya okukhethayo kuya kuba kokona kuya kukuvuyisa kakhulu. Ukuba uyakonwabela ukutya okunamafutha asezantsi, ke impendulo yakho. Ukuba uthanda ukutya okunamafutha aphezulu, yehlisa ii-carbs zakho kwaye uya kuziva wonelisekile kwaye usempilweni ngolu khetho. Uya kubambelela kwisicwangciso osikhethileyo kuba uthanda ukutya. Sisigqibo "esiphumelelayo" (kwaye ngokuqinisekileyo siya kukunceda unamathele kwiinjongo zakho zokutya okunempilo).

Kwaye ukuba ucinga ngenye imini yokuzila ukutya, umbuzo wam kuwe ngulo: Ukuba ungatya ukutya okuncinci kunokuba ubukufuna ngosuku olunye, ngaba unokukwazi ukulawula ukutya okuncinci kakhulu kusuku olulandelayo?

Eyaziwa kuzwelonke njengengcaphephe ekunciphiseni umzimba, isondlo esidibanisayo, iswekile esegazini, nolawulo lwempilo, uValerie Berkowitz, M.S., R.D., C.D.E. Ungumbhali-mbhali we Ukulungiswa kweFat, Umlawuli wesondlo kwiZiko lezeMpilo elungeleleneyo, kunye nomcebisi ngokuGqibezela impilo kwi-NYC. Ungumfazi ozabalazela uxolo lwangaphakathi, ulonwabo kunye nokuhleka okuninzi. Ndwendwela iValerie's Voice: yeMpilo kuyo okanye @nutritionnohow.

Uphengululo lwe