Ukuzila ukutya okungapheliyo kunokukunceda njani ukuba wehlise ubunzima

Umxholo

• Ukukhetha isicwangciso sakho sokuzila ngokukhawuleza
• Indlela ye-16/8
• Indlela yesi-5: 2
• Yitya Yeka ukutya
• Ukuzila ukutya kwemihla ngemihla
• Ukutya kweMfazwe
• Ukuzila ukutya okwexeshana kuchaphazela njani iihomoni zakho
• Ukuzila ukutya okungapheliyo kukunceda ukunciphisa iikhalori kunye nokunciphisa umzimba
• Ukuzila ukutya okungapheliyo kunokukunceda ugcine ubunzima bemisipha xa usitya
• Ukuzila ukutya okungapheliyo kwenza ukutya okunempilo kube lula
• Ungaphumelela njani ngenkqubo yokuzila ukutya
• Umgca wezantsi

Zininzi iindlela ezahlukeneyo zokunciphisa umzimba.

Isicwangciso esinye esithandwayo kule minyaka idlulileyo sibizwa ngokuba kukuzila ngokukhawuleza ().

Ukuzila ukutya okungapheliyo yipateni yokutya ebandakanya ukuzila ukutya okufutshane, okwexeshana- okanye ixesha lokutya okuncinci okanye okungasetyenziswanga.

Uninzi lwabantu luyakuqonda ukuzila okukhawulezileyo njengokungenelela kokulahleka kobunzima. Ukuzila ukutya ixesha elifutshane kunceda abantu batye iikhalori ezimbalwa, ezinokubangela ukunciphisa umzimba ngokuhamba kwexesha ().

Nangona kunjalo, ukuzila ukutya okwexeshana kunokunceda ukuguqula umngcipheko weemeko zempilo ezinje ngesifo seswekile kunye nesifo sentliziyo, njengokunciphisa i-cholesterol kunye namanqanaba eswekile yegazi (2,, 4,).

Eli nqaku livavanya yonke into oyifunayo malunga nokuzila ukutya okwexeshana kunye nokulahleka kobunzima.

UAya Brackett

Ukukhetha isicwangciso sakho sokuzila ngokukhawuleza

Kukho iindlela ezahlukeneyo zokuzila ukutya. Ezona zidumileyo zibandakanya:

• indlela eyi-16: 8
• ukutya 5: 2
• ukutya kweMfazwe
• Yitya Yeka ukutya
• Ukuzila ukutya kwemihla ngemihla (ADF)

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

Ukukunceda ukhethe indlela ehambelana nendlela ophila ngayo, nantsi ukuphazamiseka kwezinto ezilungileyo nezingalunganga zento nganye.

Indlela ye-16/8

Isicwangciso sokuzila ukutya se-16/8 sesinye sezona zitayile zaziwayo zokuzila ukutya ukunciphisa umzimba.

Isicwangciso sithintela ukusetyenziswa kokutya kunye neziselo ezinekhalori kwifestile emiselweyo yeeyure ezisi-8 ngosuku. Kufuna ukuyeka ukutya kwiiyure ezili-16 ezisele zemini.

Ngelixa ezinye izidlo zinokusetha imigaqo engqongqo kunye nemigaqo, indlela ye-16/8 isekwe kwimodeli yokutya ethintelwe ixesha (TRF) kunye nokuguquguquka ngakumbi.

Unokukhetha nayiphi na iwindow yeeyure eziyi-8 ukuze usebenzise iikhalori.

Abanye abantu bakhetha ukungasityi isidlo sakusasa nokuzila ukutya emva kwemini ukuya kuthi ga ngo-8 emva kwemini, ngelixa abanye bekuthintela ukutya emva kwexesha kwaye babambelele kwi-9 ukuya kwi-5 emva kwemini. ishedyuli.

Ukunciphisa inani leeyure onokuzitya emini kunokukunceda ukunciphisa umzimba kunye nokunciphisa uxinzelelo lwegazi.

Uphando lubonisa ukuba iipateni zokondla ezithintelwe ixesha ezinje nge-16/8 indlela inokuthintela uxinzelelo lwegazi kunye nokunciphisa inani lokutya okutyiweyo, okukhokelela ekulahlekeni kobunzima ().

Uphononongo luka-2016 lufumanise ukuba xa kudityaniswe noqeqesho lokuchasa, indlela ye-16/8 yanceda ukunciphisa ubunzima be-fat kunye nokugcina ubunzima bemisipha kubathathi-nxaxheba abangamadoda ().

Uphononongo lwamva nje lufumanise ukuba indlela ye-16/8 khange iphazamise ukuzuza kwimisipha okanye amandla kubafazi abaqhuba uqeqesho lokuchasa ().

Ngelixa indlela ye-16/8 inokungena ngokulula nakweyiphi na indlela yokuphila, abanye abantu banokukufumanisa kunzima ukunqanda ukutya kangangeeyure ezili-16.

Ukongeza, ukutya ukutya okulula kakhulu okanye ukutya okungenamsoco ngefestile yakho yeeyure eziyi-8 kunokunganaki iziphumo ezihambelana nokuzila ukutya okungama-16/8.

Qiniseka ukuba utya ukutya okunezakha-mzimba ezibandakanya iziqhamo, imifuno, ukutya okuziinkozo, amanqatha asempilweni, kunye neprotein yokwandisa izibonelelo zempilo ezinokubakho zoku kutya.

Indlela yesi-5: 2

Ukutya kwe-5: 2 sisicwangciso sokuzila esithe ngqo ngokuthe ngqo.

Iintsuku ezintlanu ngeveki, utya ngesiqhelo kwaye awuthinteli iikhalori. Emva koko, ngezinye iintsuku ezimbini zeveki, unciphisa ikhalori yakho yokungenisa kwikota enye yeemfuno zakho zemihla ngemihla.

Kumntu odla rhoqo iikhalori ezingama-2 000 ngosuku, oku kuya kuthetha ukunciphisa ikhalori yabo yokuthatha iikhalori ezingama-500 ngosuku, iintsuku ezimbini ngeveki.

Ngokuka-a, ukutya okungu-5: 2 kusebenza ngokuchanekileyo njengokuthintela ikhalori yemihla ngemihla yokunciphisa umzimba kunye nolawulo lweswekile yegazi phakathi kwabo bane-2 yeswekile.

Olunye uphononongo lufumanise ukuba i-5: Ukutya kwe-2 kwakusebenza ngokufanelekileyo njengokuthintelwa kwekhalori eqhubekayo kokubini ukunciphisa umzimba kunye nokuthintela izifo ze-metabolic ezinjengesifo sentliziyo kunye neswekile ().

I-5: Ukutya kwe-2 kubonelela ngokuguquguquka, njengoko ukhetha ukuba zeziphi iintsuku ozila ukutya, kwaye akukho mithetho malunga nokuba uza kutya okanye nini kwiintsuku ezizeleyo zekhalori.

Oko kwathethi, kufanelekile ukuba ukhankanye ukuba ukutya "ngesiqhelo" kwiintsuku ezizeleyo zeekhalori akukuniki ipasi yasimahla yokutya nantoni na oyifunayo.

Ukuzibamba kwiikhalori ezingama-500 ngosuku akukho lula, nokuba zimbini iintsuku ngeveki. Kwaye ukusebenzisa ii-calories ezimbalwa kunokukwenza uzive ugula okanye utyhafe.

I-5: Ukutya kwe-2 kunokusebenza, kodwa akusiyo wonke umntu. Thetha nogqirha wakho ukuze ubone ukuba ngaba ukutya kwe-5: 2 kungakulungela.

Yitya Yeka ukutya

Yitya Yeka ukutya yindlela engahambelaniyo nokuzila ukutya okwenziwa nguBrad Pilon, umbhali wencwadi ethi "Eat Stop Eat."

Esi sicwangciso sizila ukutya kubandakanya ukuchonga usuku olunye okanye ezimbini ezingahambelaniyo ngeveki apho uyeka ukutya, okanye ukuzila ukutya, kangangexesha leeyure ezingama-24.

Ngexesha leentsuku ezisele zeveki, ungatya ngokukhululekileyo, kodwa kuyacetyiswa ukuba utye ukutya okujikeleze kakuhle kwaye uphephe ukugqithisa.

Isizathu esingasemva kweeyure ezingama-24 ngeveki kukuba ukusebenzisa iikhalori ezimbalwa kuya kukhokelela ekulahlekeni kwesisindo.

Ukuzila ukutya ukuya kuthi ga kwiiyure ezingama-24 kunokukhokelela kutshintsho lweemetaboliki olubangela ukuba umzimba wakho usebenzise amanqatha njengomthombo wamandla endaweni yeswekile ().

Kodwa ukuthintela ukutya iiyure ezingama-24 ngexesha kufuna amandla amaninzi kwaye kungakhokelela ekubetheni nasekusebenziseni okungaphezulu kamva. Inokukhokelela kwiindlela zokutya ezingalunganga.

Uphando oluthe kratya luyafuneka malunga nokutya ukutya ukuYitya ukutya ukumisela izibonelelo zempilo ezinokubakho kunye neepropathi zokulahleka kobunzima.

Thetha nogqirha wakho ngaphambi kokuzama ukutya Yima ukuTya ukuze ubone ukuba ingaba sisisombululo esifanelekileyo sokulahleka kwesisindo kuwe.

Ukuzila ukutya kwemihla ngemihla

Ukuzila ukutya kwemihla ngemihla sisicwangciso sokuzila ngokukhawuleza kunye nesakhiwo ekulula ukusikhumbula. Kule ndlela yokutya, uzila ukutya yonke imihla kodwa ungatya nantoni na oyifunayo kwiintsuku ezingaziliyo.

Ezinye iinguqulelo zoku kutya zitya isicwangciso sokuzila "esilungisiweyo" esibandakanya ukutya malunga neekhalori ezingama-500 ngeentsuku zokuzila ukutya. Nangona kunjalo, ezinye iinguqulelo zisusa iikhalori ngokupheleleyo kwiintsuku zokuzila.

Ukuzila ukutya kwemihla ngemihla kubonakalisile izibonelelo zokulahleka kwesisindo.

Isifundo somqhubi wenqwelomoya esingahleliwe ngokuthelekisa ukuzila kwemihla ngemihla kusithintelo sekhalori semihla ngemihla kubantu abadala abanokutyeba kakhulu bafumanise ukuba zombini iindlela zisebenza ngokulinganayo ukunciphisa umzimba ().

Olunye uphononongo lufumanise ukuba abathathi-nxaxheba basebenzise i-35% yeekhalori ezimbalwa kwaye baphulukana ne-7.7 yeekhilogram (3.5 kg) emva kokutshintsha phakathi kweeyure ezingama-36 zokuzila ukutya kunye neeyure ezili-12 zokutya okungenamda ngaphezulu kweeveki ezi-4 (12).

Ukuba ufuna nyani ukunciphisa ubunzima bomzimba, ukongeza ulawulo lokuzilolonga ebomini bakho kunokunceda.

Uphando lubonisa ukuba ukudibanisa olunye usuku kunye nokuzilolonga kunokubangela ukulahleka kwesisindo esiphindwe kabini kunokuzila ukutya nje).

Ukuzila ngokukhawuleza yonke imihla kunokugqithisa, ngakumbi ukuba untsha ngokuzila ukutya. Ukutya kakhulu ngeentsuku zokungazili ukutya nako kunokuba sisihendo.

Ukuba umtsha kukuzila ukutya okwexeshana, khululeka ekuzileni ukutya kwemihla ngemihla ngesicwangciso sokuzila esilungisiweyo.

Nokuba uqala ngesicwangciso sokuzila esitshintshiweyo okanye ngokukhawuleza okukhawulezayo, kungcono ukugcina ukutya okunesondlo, kubandakanya ukutya okuneprotein ephezulu kunye nemifuno ephantsi yeekhalori ukukunceda uzive ugcwele.

Ukutya kweMfazwe

Ukutya okuQhawe (Warrior Diet) sisicwangciso sokuzila esenziwa qho ngokusekwe kwiipatheni zokutya zamagorha amandulo.

Yenziwe ngo-2001 ngu-Ori Hofmekler, ukutya okuliQhawekazi kugqithisile kune-16: indlela ye-8 kodwa kuthintelwe ngaphantsi kwendlela yokutya ngokukhawuleza.

Inokutya okuncinci kakhulu iiyure ezingama-20 emini, kwaye emva koko utye ukutya okuninzi njengoko unqwenela kwiwindow yeeyure ezi-4 ebusuku.

I-Warrior Diet ikhuthaza i-dieters ukuba idle inani elincinci leemveliso zobisi, amaqanda abilisiwe, kunye neziqhamo eziluhlaza kunye nemifuno, kunye ne-non-calorie fluids ngexesha lokuzila ukutya kweeyure ezingama-20.

Emva kokukhawuleza kweeyure ezingama-20, abantu banokutya nantoni na abayifunayo ngeyure ezi-4 ngefestile, kodwa ukutya okungaphunyezwanga, okunempilo kunye nokutya okuphilayo kuyacetyiswa.

Ngelixa kungekho phando malunga nokutya okuQhawe (Warrior Diet) ngokuthe ngqo, izifundo zabantu zibonisa ukuba imijikelezo yokondla ethintelwe ixesha inokukhokelela ekulahlekeni kobunzima ().

Imijikelezo yokondla ethintelwe ixesha inokuba nezinye iintlobo zezinye izibonelelo zempilo. Izifundo zibonakalisa ukuba imijikelezo yokondla ethintelwe ixesha inokuthintela isifo seswekile, ukuqhubela phambili kwethumba, ukulibazisa ukuguga, kunye nokunyusa ixesha lokuphila kwiintonga (,).

Uphando oluthe kratya luyafuneka kwi-Warrior Diet ukuze uziqonde ngokupheleleyo izibonelelo zayo zokunciphisa umzimba.

Ukutya okuQhawe kunokuba nzima ukulandela, kuba kuthintela ukusetyenziswa kweekhalori kangangeeyure ezi-4 ngosuku. Ukusetyenziswa ngokugqithisileyo ebusuku ngumceli mngeni oqhelekileyo.

Ukutya okuQeqeshelayo nako kunokukhokelela kwiindlela zokutya ezingalunganga. Ukuba uziva ufuna umceli mngeni, thetha nogqirha wakho ukuze ubone ukuba kukulungele na.

Zininzi iindidi zokuzila ukutya okwethutyana, nganye inezibonelelo kunye nemiceli mngeni. Thetha nogqirha wakho ukuze ubone ukuba loluphi ukhetho olulungele wena.

Ukuzila ukutya okwexeshana kuchaphazela njani iihomoni zakho

Ukuzila ukutya okungapheliyo kunokukunceda ukunciphisa umzimba, kodwa kunokuchaphazela iihomoni zakho.

Kungenxa yokuba amafutha omzimba yindlela yomzimba yokugcina amandla (iikhalori).

Xa ungatyi nto, umzimba wakho wenza utshintsho oluninzi ukwenza amandla agciniweyo afikeleleke ngakumbi.

Imizekelo ibandakanya utshintsho kwinkqubo yemithambo-luvo, kunye notshintsho olukhulu kumanqanaba eehomoni ezibalulekileyo.

Apha ngezantsi kukho utshintsho lwe-metabolic olwenzeka xa uzila ukutya (, 18):

• I-insulin. Amanqanaba e-insulin ayonyuka xa usitya, kwaye xa uzila ukutya, ancipha ngokuphawulekayo. Amanqanaba asezantsi e-insulin aququzelela ukutshiswa kwamafutha.

• INorepinephrine (noradrenaline). Inkqubo yakho yemithambo-luvo ithumela i-norepinephrin kwiiseli zakho ezityebileyo, ibenza ukuba baphule amanqatha omzimba kwii-asidi zamafutha ezisimahla ezinokutshiselwa amandla.

Into enomdla kukuba, ngaphandle kokuba abanye babaxhasi bokutya ukutya oku-5-6 ngemini, ukuzila ukutya okwethutyana kunokunyusa ukutsha kwamafutha.

Uphando lubonisa ukuba iimvavanyo zokuzila ukutya zosuku olunye ezihlala iiveki ezi-3 ukuya kwezi-12, kunye neemvavanyo zokuzila ukutya zosuku lonke ezihlala iiveki ezili-12-24, ukunciphisa ubunzima bomzimba kunye namafutha omzimba (,).

Okwangoku, uphando olongezelelekileyo luyafuneka ukuphanda ixesha elide lokuzila ukutya.

Enye ihomoni etshintshiweyo ngexesha lokukhawuleza kukukhula komntu ihomoni (HGH), amanqanaba anokunyusa kangangezihlandlo ezihlanu (,).

Ngaphambili, i-HGH yayikholelwa ukuba iyanceda ukutshisa amanqatha ngokukhawuleza, kodwa uphando olutsha lubonisa ukuba inokubonisa ubuchopho ukuba bugcine amandla, nto leyo enokwenza kube nzima ukunciphisa umzimba ().

Ngokusebenzisa inani elincinci leeprotein ezinxulumene ne-agouti (AgRP) neurons, i-HGH inokunyusa ngokungangqalanga ukutya kunye nokunciphisa amandla emetabolism.

Ukuzila ukutya okwethutyana kukhokelela kutshintsho lomzimba olukhuthaza ukutshiswa kwamafutha. Nangona kunjalo, ukunyuka kwamanqanaba e-HGH kunokunciphisa ngokungathanga ngqo amandla emetabolism kunye nokulwa nokwehla kobunzima.

Ukuzila ukutya okungapheliyo kukunceda ukunciphisa iikhalori kunye nokunciphisa umzimba

Esona sizathu siphambili sokuzila ukutya okwexeshana sisebenza ukunciphisa umzimba kukuba kukunceda utye iikhalori ezimbalwa.

Zonke iiprotokholi ezahlukeneyo zibandakanya ukutsiba ukutya ngexesha lokuzila.

Ngaphandle kokuba ubuyekeze ngokutya kakhulu ngakumbi ngexesha lokutya, uya kudla iikhalori ezimbalwa.

Ngokwe-2014 yokuphononongwa, ukuzila ukutya okwexeshana kunciphise ubunzima bomzimba ngo-3-8% kwisithuba seeveki ezi-3 - 24 (22).

Xa kuvavanywa izinga lokulahleka kobunzima, ukuzila ukutya okungaphakathi kunokuvelisa ukunciphisa umzimba kwinqanaba elimalunga ne-0.55 ukuya kwi-1.65 yeepawundi (0.25-0.75 kg) ngeveki (23).

Abantu banamava okwehliswa kwe-4-7% yokujikeleza kwesinqe, ebonisa ukuba baphulukene namanqatha esisu.

Ezi ziphumo zibonisa ukuba ukuzila ukutya okwexeshana kunokuba sisixhobo esifanelekileyo sokulahleka kobunzima.

Oko kwathiwa, izibonelelo zokuzila ngokukhawuleza ziya ngaphaya kokulahleka kwesisindo.

Inezibonelelo ezininzi zempilo ye-metabolic, kwaye inokunceda ekunciphiseni umngcipheko wesifo sentliziyo (24,).

Nangona ukubalwa kweekhalori kungafuneki rhoqo xa kusenziwa ixesha lokuzila ukutya, ukwehla kobunzima ikakhulu kulungelelaniswa nokwehliswa kokutya kwekhalori.

Izifundo ngokuthelekisa ukuzila okukhawulezileyo kunye nokuthintela okuqhubekayo kwekhalori akubonisi mahluko ekulahlekeni kwesisindo xa iikhalori zifaniswa phakathi kwamaqela.

Ukuzila ukutya okungapheliyo yindlela elula yokunciphisa umzimba ngaphandle kokubala iikhalori. Izifundo ezininzi zibonisa ukuba kunokukunceda ukunciphisa umzimba kunye namanqatha esisu.

Ukuzila ukutya okungapheliyo kunokukunceda ugcine ubunzima bemisipha xa usitya

Esinye seziphumo ezibi kakhulu ekutyeni kukuba umzimba wakho uthambekele ekulahlekelweni yimisipha kunye namafutha ().

Into enomdla kukuba, olunye uphononongo lubonakalisile ukuba ukuzila ukutya okwethutyana kunokuba luncedo ekugcineni ubunzima bemisipha ngelixa uphulukana namafutha omzimba.

Uphengululo lwenzululwazi lufumanise ukuba ukuthintelwa kwekhalori okwethutyana kubangele inani elilinganayo lokulahleka kobunzima njengokuthintela okuqhubekayo kwekhalori- kodwa kuncitshiswe kancinci kubunzima bemisipha ().

Kwizifundo zokuthintela ikhalori, i-25% yesisindo esilahlekileyo yayisisisihlunu, xa kuthelekiswa ne-10% kuphela kwizifundo zokuthintela ikhalori ().

Nangona kunjalo, ezi zifundo bezinemida ethile, ke thabatha iziphumo ngqolowa yetyuwa. Izifundo zamva nje azifumananga nantlukwano kubunzima obucekeceke okanye ubunzima bemisipha ngokuzila ukutya okungapheliyo xa kuthelekiswa nezinye iintlobo zokutya ().

Ngelixa obunye ubungqina bucebisa ukuba ukuzila ukutya okwexeshana, xa kuthelekiswa nesithintelo esisezantsi sekhalori, kunokukunceda ubambelele kwimisipha engaphezulu, izifundo zamva nje khange zixhase umbono.

Ukuzila ukutya okungapheliyo kwenza ukutya okunempilo kube lula

Kwabaninzi, esinye sezibonelelo eziphambili zokuzila ukutya okomzuzwana kukulula kwayo.

Endaweni yokubala iikhalori, uninzi lweerimente zokuzila ezikhawulezileyo zifuna nje ukuba uxele ixesha.

Eyona ndlela yokutya ilungileyo unokuncamathela kuyo ekuhambeni kwexesha. Ukuba ukuzila ukutya okwexeshana kwenza kube lula kuwe ukuba unamathele kukutya okunempilo, kuya kuba neenzuzo ezibonakalayo kwimpilo yexesha elide kunye nokugcinwa kobunzima.

Enye yeenzuzo eziphambili zokuzila ngokukhawuleza kukuba kwenza ukutya okunempilo kube lula. Oku kunokwenza kube lula ukunamathela kukutya okusempilweni ekuhambeni kwexesha.

Ungaphumelela njani ngenkqubo yokuzila ukutya

Zininzi izinto ekufuneka uzigcinile engqondweni ukuba ufuna ukunciphisa umzimba ngokuzila ukutya okuphakathi:

1. Umgangatho wokutya. Ukutya okutyayo kusabalulekile. Zama ukutya ubukhulu becala, ukutya okukodwa.
2. Iikhalori. Iikhalori zisabalwa. Zama ukutya ngesiqhelo ngexesha lokungazili, hayi kakhulu ukuba ubuyekeze iikhalori oziphosileyo xa ubuzila.
3. Ukungqinelana. Njengayo nayiphi na enye indlela yokulahleka kobunzima, kufuneka unamathele kuyo ixesha elide ukuba ufuna ukuba isebenze.
4. Umonde. Ingathatha umzimba wakho ixesha elithile ukuziqhelanisa nomgaqo wokuzila ukutya okwexeshana. Zama ukungqinelani neshedyuli yakho yokutya, kwaye iya kuba lula.

Uninzi lweenkqubo ezithandwayo zokuzila ukutya zikwacebisa ukuzilolonga, njengokuqeqesha amandla. Oku kubaluleke kakhulu ukuba ufuna ukutshisa amanqatha omzimba ngelixa ugcina ubunzima bakho bemisipha.

Ekuqaleni, ukubalwa kweekhalori ngokubanzi akufuneki ngokuzila ukutya okwexeshana. Nangona kunjalo, ukuba iitafile zakho zokulahleka kobunzima, ukubalwa kweekhalori kunokuba sisixhobo esiluncedo.

Ngokuzila ukutya okwexeshana, kusafuneka utye okusempilweni kwaye ugcine ukusilela kwekhalori ukuba ufuna ukunciphisa umzimba. Ukungaguquguquki kubalulekile, kwaye ukuzilolonga kubalulekile.

Umgca wezantsi

Ekupheleni kosuku, ukuzila ukutya okukhawulezileyo kunokuba sisixhobo esisebenzayo sokulahleka kobunzima.

Ukwehla kobunzima obunxulumene noko kubangelwa kukuncipha kokutya ikhalori, kodwa ezinye zeenzuzo zazo ezinokubangela iihomoni nazo zinokudlala.

Ngelixa ukuzila ukutya okwaxeshana kungengawo wonke umntu, kunokuba luncedo kakhulu kwabanye abantu.