Ukuzila ukutya okungapheliyo kwabafazi: Isikhokelo saBaqalayo

Umxholo

• Yintoni ukuzila ukutya okungapheliyo?
• Ukuzila ukutya okungapheliyo kunokuchaphazela amadoda nabafazi ngokwahlukeneyo
• Izibonelelo zezeMpilo zokuzila ukutya okungapheliyo kwabafazi
• Impilo Yentliziyo
• Seswekile
• Ukuhla ukusinda
• Isenokukunceda utye kancinci
• Ezinye iziBonelelo zezeMpilo
• Iindidi ezilungileyo zokuzila ukutya okungapheliyo kwabafazi
• Uqalisa njani
• Ukhuseleko kunye neempembelelo zecala
• Umgca osezantsi

Ukuzila ukutya okungapheliyo kuye kwanda kakhulu kwiminyaka yakutshanje.

Ngokungafaniyo nezidlo ezininzi ezikuxelela Intoni ukutya, ukuzila ukutya kugxila nini ukutya ngokudibanisa ukuzila ukutya kwexesha elifutshane rhoqo kwisiqhelo sakho.

Le ndlela yokutya inokukunceda ukuba usebenzise iikhalori ezimbalwa, unciphise umzimba kwaye wehlise umngcipheko wesifo seswekile kunye nesifo sentliziyo.

Nangona kunjalo, uninzi lwezifundo lucebise ukuba ukuzila ukutya okwethutyana kungangabi luncedo kubafazi njengokuba kunjalo emadodeni. Ngesi sizathu, abasetyhini banokufuna ukulandela indlela eguqulweyo.

Nasi isikhokelo esineenkcukacha sokuqala kwabafazi ukutya.

Yintoni ukuzila ukutya okungapheliyo?

Ukuzila ukutya okungapheliyo (IF) kuchaza ipateni yokutya ejikeleza phakathi kwamaxesha okuzila kunye nokutya okuqhelekileyo.

Ezona ndlela zixhaphakileyo kubandakanya ukuzila ukutya kwezinye iintsuku, ukuzila ukutya ngeyure ezili-16 okanye ukuzila ukutya iiyure ezingama-24, iintsuku ezimbini ngeveki. Ukulungiselela le nqaku, ixesha lokuzila okuzenzekelayo liya kusetyenziswa ukuchaza zonke iirejimeni.

Ngokungafaniyo nokutya okuninzi, ukuzila ukutya akubandakanyi ukulandelela iikhalori okanye ii-macronutrients. Ngapha koko, akukho mfuneko malunga nokutya ekufuneka kukutya okanye ukukuphephe, kuyenza ngakumbi indlela yokuphila kunokutya.

Abantu abaninzi basebenzisa ukuzila ukutya okwexeshana ukunciphisa umzimba njengoko yindlela elula, elula nesebenzayo yokutya kancinci kunye nokunciphisa amanqatha omzimba (,).

Inokukunceda ukunciphisa umngcipheko wesifo sentliziyo kunye neswekile, ukugcina ubunzima bemisipha kunye nokuphucula impilo yengqondo (,,).

Ngaphezu, le patheni yokutya inokunceda ukugcina ixesha ekhitshini njengoko unokutya okumbalwa ukucwangcisa, ukulungiselela nokupheka ().

Ukuzila ukutya okungapheliyo yipateni yokutya ebandakanya ukutya rhoqo, okwexeshana. Lukhetho lwendlela yokuphila oludumileyo olunezibonelelo ezinokubakho zokulahleka kobunzima, ukubunjwa komzimba, ukuthintela izifo kunye nokuba sempilweni.

Ukuzila ukutya okungapheliyo kunokuchaphazela amadoda nabafazi ngokwahlukeneyo

Kukho ubungqina bokuba ukuzila ukutya okukhawulezileyo akunakuba luncedo kwabanye abantu basetyhini njengakwindoda.

Olunye uphononongo lubonise ukuba ulawulo lweswekile esegazini lwaya lusiba mandundu kwabasetyhini emva kweeveki ezintathu zokuzila ukutya okungafane kwenzeke emadodeni ().

Kukho amabali amaninzi e-anecdotal yabasetyhini abaye bafumana utshintsho kwimijikelezo yabo yokuya esikhathini emva kokuqalisa ukutya ngokukhawuleza.

Olo tshintsho lwenzeka kuba imizimba yabasetyhini inovakalelo olukhulu kuthintelo lweekhalori.

Xa ikhalori yokutya iphantsi- njengokuzila ixesha elide kakhulu okanye rhoqo kakhulu - icandelo elincinci lengqondo elibizwa ngokuba yihypothalamus liyachaphazeleka.

Oku kunokuphazamisa ukugcinwa kwehomoni ekhupha i-gonadotropin (GnRH), ihomoni enceda ukukhupha iihomoni ezimbini zokuzala: i-luteinizing hormone (LH) kunye ne-follicle evuselelayo yehomoni (FSH) (,).

Xa ezi hormone zingakwazi ukunxibelelana nama-ovari, uba semngciphekweni wamaxesha angaqhelekanga, ukungachumi, impilo yethambo enkenenkene kunye nezinye iziphumo zempilo ().

Nangona kungekho zifundo zifana nezabantu, iimvavanyo kwiigundane zibonise ukuba iinyanga ezi-3-6 zokuzila ukutya kolunye usuku zibangele ukunciphisa ubungakanani be-ovary kunye nemijikelezo yokuzala engaqhelekanga kwiigundane zabasetyhini (,).

Ngenxa yezi zizathu, abasetyhini kufuneka baqwalasele indlela eguqulweyo yokuzila ukutya okwexeshana, njengamaxesha amafutshane okuzila ukutya kunye neentsuku ezimbalwa zokuzila.

Ukuzila okungapheliyo kunokuba kungaluncedo kubafazi njengakwamadoda. Ukunciphisa nayiphi na imiphumo emibi, abafazi kufuneka bathathe indlela elula yokuzila ukutya: ukuzila ukutya okufutshane kunye neentsuku ezimbalwa zokuzila ukutya.

Izibonelelo zezeMpilo zokuzila ukutya okungapheliyo kwabafazi

Ukuzila ukutya okungapheliyo akuncedi nje kuphela esinqeni sakho kodwa kunokunciphisa umngcipheko wokuba nezifo ezinganyangekiyo.

Impilo Yentliziyo

Isifo sentliziyo sesona sizathu siphambili sokufa kwihlabathi liphela ().

Uxinzelelo lwegazi oluphezulu, i-cholesterol ephezulu ye-LDL kunye nokugxila okuphezulu kwe-triglyceride zezinye zezinto ezibangela umngcipheko kuphuhliso lwesifo sentliziyo.

Olunye uphononongo kumadoda nabafazi abatyebe kakhulu babonisa ukuzila ukutya okwexeshana kwehlisa uxinzelelo lwegazi nge-6% kwiiveki nje ezisibhozo ().

Isifundo esifanayo sikwafumanise ukuba ukuzila ukutya okwexeshana kwehlisa i-cholesterol ye-LDL ngama-25% kunye ne-triglycerides ngama-32% ().

Nangona kunjalo, ubungqina bekhonkco phakathi kokuzila ngokukhawuleza kunye nokuphuculwa kwe-LDL ye-cholesterol kunye namanqanaba e-triglyceride ahambelani.

Isifundo kubantu abangama-40 abanobunzima obuqhelekileyo sifumanise ukuba iiveki ezine zokuzila ukutya okwexeshana ngexesha leholide yamaSilamsi yeRamadan azikhange zinciphise i-cholesterol ye-LDL okanye i-triglycerides ().

Izifundo ezikumgangatho ophezulu ezineendlela ezomeleleyo ziyafuneka ngaphambi kokuba abaphandi baziqonde ngokupheleleyo iziphumo zokuzila ukutya okwexeshana kwimpilo yentliziyo.

Seswekile

Ukuzila ukutya okungapheliyo kunokunceda ukulawula kunye nokunciphisa umngcipheko wokuba nesifo seswekile.

Ngokufana nokuthintela okuqhubekayo kwekhalori, ukuzila ukutya okwexeshana kubonakala kunciphisa umngcipheko wesifo seswekile (,, 14).

Ikwenza ikakhulu ngokunciphisa amanqanaba e-insulin kunye nokunciphisa ukunganyangeki kwe-insulin (,).

Kwisifundo esilawulwa ngokungahleliwe ngaphezulu kwe-100 yokutyeba kakhulu okanye abafazi abatyebe kakhulu, iinyanga ezintandathu zokuzila ukutya okuncitshisiweyo kunciphise amanqanaba e-insulin nge-29% kunye ne-insulin ukumelana ne-19%. Amanqanaba eswekile yegazi ahlala efanayo ().

Ngaphezu koko, iiveki eziyi-8-12 zokuzila ngokukhawuleza ziye zaboniswa ukunciphisa amanqanaba e-insulin ngama-20-31% kunye neeshukela zegazi ngo-3-6% kubantu abane-pre-diabetes, imeko apho amanqanaba eshukela egazi aphakanyisiwe kodwa angabi phezulu kwanele ukufumanisa isifo seswekile ().

Nangona kunjalo, ukuzila ukutya okwethutyana kungangabi luncedo kubafazi njengoko kunjalo ngamadoda ngokweswekile yegazi.

Isifundo esincinci sifumanise ukuba ulawulo lweswekile egazini luye lwaba mandundu kubafazi emva kweentsuku ezingama-22 zokuzila ukutya kolunye usuku, ngelixa kwakungekho siphumo sibi kwiswekile yegazi emadodeni ().

Ngaphandle kwale mpembelelo yecala, ukunciphisa i-insulin kunye nokuchasana ne-insulin kusenokwenzeka ukunciphisa umngcipheko wesifo seswekile, ngakumbi kubantu abanesifo seswekile.

Ukuhla ukusinda

Ukuzila ukutya okungapheliyo kunokuba yindlela elula nesebenzayo yokunciphisa umzimba xa wenziwe ngokufanelekileyo, njengoko ukutya okufutshane kwexesha elifutshane kunokukunceda usebenzise iikhalori ezimbalwa kunye nokuphalaza iipawundi.

Inani lezifundo lubonisa ukuba ukuzila ukutya okwethutyana kuyasebenza njengokutya okuthintelweyo kwiikhalori ukunciphisa umzimba okwexeshana (,).

Uphengululo lwe2018 lwezifundo kubantu abadala abagqithisileyo bafumanisa ukuba ukuzila okukhawulezileyo kukhokelele ekunciphiseni kwesisindo se-15 lbs (6.8 kg) kwisithuba seenyanga ezi-3-12 ().

Olunye uphononongo lubonakalise ukuzila okungapheliyo kunciphise ubunzima bomzimba ngo-3-8% kubantu abatyebe kakhulu okanye abatyebe kakhulu kwisithuba seeveki ezi-3-24. Ukuphononongwa kwakhona kwafumanisa ukuba abathathi-nxaxheba banciphise isinqe sabo esinqeni nge-3-7% ngexesha elifanayo ().

Kufuneka iqatshelwe into yokuba iziphumo zexesha elide zokuzila ukutya okwexeshana ekunciphiseni ubunzima bomfazi zihlala zibonwa.

Ngexesha elifutshane, ukuzila ukutya okomzuzwana kubonakala kunceda ekunciphiseni ubunzima. Nangona kunjalo, inani elilahlekileyo liyakuxhomekeka kwinani leekhalori ozityayo ngexesha lokungazili ukutya kunye nokuba uhlala ixesha elingakanani kwindlela yokuphila.

Isenokukunceda utye kancinci

Ukutshintshela ekuzileni okukhawulezileyo kunokukunceda utye kancinci.

Olunye uphononongo lufumanise ukuba abafana bayatya ii-calories ezingama-650 ezimbalwa ngosuku xa ukutya kwabo bekuthintelwe kwifestile yeeyure ezine ().

Olunye uphononongo kumadoda nabasetyhini abaphilayo abangama-24 bajonge kwiziphumo zexesha elide, elingama-36 ngeyure kwindlela yokutya. Ngaphandle kokutya iikhalori ezongezelelekileyo kusuku lwasemva kokukhawuleza, abathathi-nxaxheba bayilahlile ikhalori yabo iyonke nge-1,900 yeekhalori, ukunciphisa okukhulu ().

Ezinye iziBonelelo zezeMpilo

Inani lezifundo zabantu kunye nezilwanyana zibonisa ukuba ukuzila ukutya okwethutyana kunokuvelisa ezinye izibonelelo zempilo.

• Ukunciphisa ukuvuvukala: Olunye uphononongo lubonisa ukuba ukuzila okukhawulezileyo kunokunciphisa amanqaku aphambili okudumba. Ukudumba okungapheliyo kunokukhokelela ekuzuzeni ubunzima kunye neengxaki ezahlukeneyo zempilo (,,).
• Ukuphucula impilo yengqondo: Olunye uphononongo lufumanise ukuba iiveki ezisibhozo zokuzila ukutya kunciphisa uxinzelelo kunye nokuziphatha gwenxa xa uziphucula umzimba kubantu abadala abatyebileyo ().
• Ukwanda kwexesha elide: Ukuzila ukutya okungapheliyo kubonisiwe ukwandisa ubomi kwiigundane kunye neempuku nge-33-83%. Iziphumo kubude bexesha elide ebantwini azikagqitywa (,).
• Gcina ubunzima bemisipha: Ukuzila okungapheliyo kubonakala kusebenza ngakumbi ekugcineni ubunzima bemisipha xa kuthelekiswa nokuthintela okuqhubekayo kwekhalori. Ubunzima bemisipha obuphezulu bukunceda utshise iikhalori ezingaphezulu, nokuba uphumle (,).

Ngokukodwa, izibonelelo zempilo zokuzila ngokukhawuleza kwabasetyhini kufuneka zifundwe ngokubanzi kwizifundo eziyilwe kakuhle ngaphambi kokuba kufikelelwe kwisigqibo ().

Ukuzila ukutya okungapheliyo kunokunceda abasetyhini ukuba banciphise umzimba kunye nokunciphisa umngcipheko wesifo sentliziyo kunye neswekile. Nangona kunjalo, izifundo ezongezelelweyo zabantu ziyafuneka ukuqinisekisa ezi ziphumo.

Iindidi ezilungileyo zokuzila ukutya okungapheliyo kwabafazi

Xa kuziwa ekutyeni, akukho bungakanani-bunye-yonke indlela. Oku kusebenza nakwixesha lokuzila ukutya.

Ngokubanzi, abasetyhini kufuneka bathathe indlela ekhululekile ngakumbi ekuzileni kunamadoda.

Oku kunokubandakanya amaxesha amafutshane okuzila ukutya, iintsuku ezimbalwa zokuzila ukutya kunye / okanye ukusebenzisa inani elincinci leekhalori kwiintsuku zokuzila.

Nazi ezinye zeendlela ezilungileyo zokuzila ukutya kwabafazi:

• Indlela yeCrescendo: Ukuzila ukutya iiyure ezili-12-16 kangangeentsuku ezimbini ukuya kwezintathu ngeveki. Iintsuku zokuzila ukutya kufuneka zingalandelani kwaye zahlulwe ngokulinganayo kwiveki yonke (umzekelo, ngoMvulo, ngoLwesithathu nangoLwesihlanu).
• Yitya-yeka ukutya (ekwabizwa ngokuba yiprothokholi yeeyure ezingama-24): Iiyure ezingama-24 ezizeleyo ngokukhawuleza kanye okanye kabini ngeveki (ubuninzi bamaxesha amabini ngeveki kubafazi). Qala ngokuzila ukutya kangangeyure ezili-14-16 kwaye usakhe kancinci kancinci.
• Ukutya oku-5: 2 (okwabizwa ngokuba "kukutya okukhawulezayo"): Thintela iikhalori kwi-25% yokutya kwakho kwesiqhelo (malunga neekhalori ezingama-500) kangangeentsuku ezimbini evekini kwaye utye "ngesiqhelo" ezinye iintsuku ezintlanu. Vumela usuku olunye phakathi kweentsuku zokuzila.
• IlungisiweUkuzila ukutya kwemihla ngemihla: Ukuzila ukutya yonke imihla kodwa usitya "ngesiqhelo" kwiintsuku ezingaziliyo. Uvumelekile ukusebenzisa i-20-25% yeekhalori zakho eziqhelekileyo (malunga neekhalori ezingama-500) ngosuku lokuzila ukutya.
• Indlela ye-16/8 (ekwabizwa ngokuba yi "Leangains method"): Ukuzila ukutya iiyure ezili-16 ngosuku kunye nokutya zonke iikhalori ngaphakathi kweeyure ezisibhozo zefestile. Abasetyhini bayacetyiswa ukuba baqale ngokuzila iiyure ezili-14 kwaye ekugqibeleni bakhe ukuya kuthi ga kwiiyure ezili-16.

Nokuba ukhetha ntoni, kusabalulekile ukutya kakuhle ngexesha lokungazili ukutya. Ukuba utya isixa esikhulu sokungabi nasempilweni, ukutya okuxineneyo kwekhalori ngexesha lokungazili ukutya, awunakufumana ilahleko efanayo yokuncipha kunye nezibonelelo zezempilo.

Ekupheleni kosuku, eyona ndlela ifanelekileyo yeyokuba unokuyinyamezela kwaye uyigcine kwixesha elide, kwaye engakhokeleli kwiziphumo ezibi zempilo.

Zininzi iindlela zokuba abafazi bazile ukutya ngokukhawuleza. Ezinye zeendlela ezilungileyo zibandakanya i-5: ukutya kwe-2, ukulungiswa kokuzila kwemihla ngemihla kunye nendlela ye-crescendo.

Uqalisa njani

Ukuqalisa kulula.

Ngapha koko, kunokwenzeka ukuba sele uzenzile iindlela ezininzi zokuzila ngaphambi. Uninzi lwabantu ludla ngokwemvelo ngale ndlela, lutsibe isidlo sakusasa okanye sangokuhlwa.

Eyona ndlela ilula yokuqalisa kukukhetha enye yeendlela zokuzila ezingasentla ngentla kwaye uyinike.

Nangona kunjalo, awudingi ukuba ulandele isicwangciso esakhiweyo.

Enye indlela kukuzila nanini na xa kufanelekile. Ukutsiba izidlo ngamaxesha ngamaxesha xa ungaziva ulambile okanye ungenalo ixesha lokupheka kunokusebenzela abanye abantu.

Ekupheleni kosuku, akunamsebenzi ukuba loluphi uhlobo lokuzila olukhethayo. Eyona nto ibalulekileyo kukufumana eyona ndlela isebenza ngcono kuwe nakwindlela ophila ngayo.

Indlela elula yokuqalisa kukukhetha enye yeendlela ezilapha ngasentla kwaye uyinike. Yeka kwangoko ukuba ufumana naziphi na iziphumo ezibi.

Ukhuseleko kunye neempembelelo zecala

Iinguqulelo eziguqulweyo zokuzila ukutya okwethutyana zibonakala zikhuselekile kuninzi lwabasetyhini.

Oko bekutshiwo, uninzi lwezifundo zichaze ezinye iziphumo ebezingalindelekanga kubandakanya indlala, ukutshintsha kwemozulu, ukungabikho koxinzelelo, ukunciphisa amandla, iintloko kunye nokuphefumla kakubi kwiintsuku zokuzila (,).

Kukwakho namanye amabali akwi-Intanethi ngabafazi abathi baxela ukuba umjikelo wabo wokuya exesheni ulandela ukutya okuqhubekayo.

Ukuba unempilo, kuya kufuneka ubonane nogqirha ngaphambi kokuba uzame ukutya ngokukhawuleza.

Ukubonisana ngonyango kubaluleke kakhulu kubafazi:

• Unembali yokuphazamiseka kwindlela otya ngayo.
• Unesifo seswekile okanye uhlala unamaqondo asezantsi eswekile yegazi.
• Batyebe kakhulu, abanondleki okanye abanesondlo.
• Ngaba ukhulelwe, uyancancisa okanye uzama ukukhulelwa.
• Unengxaki yokuzala okanye imbali ye-amenorrhea (amaxesha aphosiweyo).

Ekupheleni kosuku, ukuzila ukutya okwexeshana kubonakala kuneprofayili yokhuseleko elungileyo. Nangona kunjalo, ukuba ufumana naziphi na iingxaki-njengokulahleka komjikelo wakho wokuya exesheni-yeka kwangoko.

Ukuzila ukutya okungapheliyo kunokubangela indlala, amandla aphantsi, iintloko kunye nokuphefumla kakubi. Abasetyhini abakhulelweyo, abazama ukukhulelwa okanye abanembali yokuphazamiseka ekutyeni kufuneka bafune iingcebiso kwezonyango ngaphambi kokuqala irejimeni yokuzila.

Umgca osezantsi

Ukuzila ukutya okungapheliyo yipatheni yokutya ebandakanya ukuzila ukutya okufutshane kunye nexesha elifutshane.

Ezona ntlobo zintle zabasetyhini zibandakanya ukuzila ukutya nge-14-16 ngeyure, i-5: ukutya kwe-2 okanye ukuzila ukutya okuguqulweyo kwemihla ngemihla.

Ngelixa ukuzila ukutya okwexeshana kubonisiwe ukuba kuyingenelo kwimpilo yentliziyo, isifo seswekile kunye nokwehla kobunzima, obunye ubungqina bubonisa ukuba bunokuba neziphumo ezibi ekuzaleni nasekuphakameni kwinqanaba leswekile yegazi kwamanye amabhinqa.

Oko bekutshiwo, iinguqulelo eziguqulweyo zokuzila ngokukhawuleza ziya kubonakala zikhuselekile kuninzi lwabasetyhini kwaye kunokuba lolona khetho lufanelekileyo kunokuzila ixesha elide okanye okungqongqo.

Ukuba ungumfazi okhangele ukunciphisa umzimba okanye ukuphucula impilo yakho, ukuzila ukutya rhoqo yinto ekufuneka uyiqwalasele.