Ukuzila ukutya okungapheliyo 101 - Isikhokelo saBasaqalayo sokuQala

Umxholo

• Yintoni ukuzila ukutya okungapheliyo (IF)?
• Iindlela zokuzila okungapheliyo
• Ichaphazela njani iiseli zakho kunye neeHormone
• Isixhobo sokulahleka kobunzima esinamandla kakhulu
• Izibonelelo zezeMpilo
• Yenza indlela yakho yokuphila esempilweni ibe lula
• Ngubani ekufuneka eyiKhathalele okanye ayiphephe?
• Ngaba abafazi bafanele bazile?
• Ukhuseleko kunye neempembelelo zecala
• Imibuzo ebuzwa qho
• 1.Ngaba ndingasela iZiselo zamanzi ngexesha lokuZila?
• 2. Ngaba akukho mpilweni ukweqa isidlo sakusasa?
• 3. Ngaba ndingazithatha izongezo ngelixa ndizila ukutya?
• 4.Ndingasebenza ngaphandle kokuzila ukutya?
• 5. Ngaba Ukuzila ukutya kuya kubangela Ukuphulukana neMisipha?
• 6. Ngaba ukuzila ukutya kuyakucothisa iMetabolism yam?
• 7. Ngaba abantwana kufuneka bazile ukutya?
• Ndiyaqalisa
• Ngaba Ufanele Uyizame?

Ifoto ngu-Aya Brackett

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuzila ukutya okungapheliyo (IF) okwangoku yenye yezona ndawo zidumileyo zempilo kunye nokuqina komzimba.

Abantu bayayisebenzisa ukunciphisa umzimba, ukuphucula impilo yabo kunye nokwenza lula indlela yabo yokuphila.

Izifundo ezininzi zibonisa ukuba inokuba nefuthe elinamandla emzimbeni nasengqondweni kwaye inokukunceda uphile ixesha elide (1, 2,).

Esi sisikhokelo sokuqala kwabaqalayo ekuzila ukutya okukhawulezileyo.

Yintoni ukuzila ukutya okungapheliyo (IF)?

Ukuzila ukutya okungapheliyo (IF) yindlela yokutya ejikeleza phakathi kwamaxesha okuzila ukutya kunye nokutya.

Ayichazi ukuba kukuphi ukutya ekufuneka ukutyile kodwa nini ufanele ukuzitya.

Kule meko, ayikokutya ngendlela eqhelekileyo kodwa ichazwa ngokuchanekileyo njengepateni yokutya.

Iindlela eziqhelekileyo zokuzila ngokukhawuleza zibandakanya ukuzila ukutya kweeyure ezili-16 okanye ukuzila ukutya iiyure ezingama-24, kabini ngeveki.

Ukuzila ukutya yinto eqhelekileyo kwindalo yabantu. Abazingeli bamandulo babengenazo ivenkile ezinkulu, iifriji okanye ukutya okufumanekayo unyaka wonke. Ngamanye amaxesha babengafumani nto yokutya.

Ngenxa yoko, abantu bavela ukuba bakwazi ukusebenza ngaphandle kokutya ixesha elide.

Ngapha koko, ukuzila ukutya amaxesha ngamaxesha kuyindalo kunokuhlala usitya ukutya okungu-3-4 (okanye nangaphezulu) ngemini.

Ukuzila ukutya kuhlala kwenziwa ngenxa yezizathu zonqulo okanye zokomoya, kubandakanya ubuSilamsi, ubuKristu, ubuJuda kunye nobuBuddha.

Ukuzila ukutya okungapheliyo (IF) yindlela yokutya ejikeleza phakathi kwamaxesha okuzila ukutya kunye nokutya. Okwangoku ithandwa kakhulu kuluntu lwezempilo kunye nokuqina.

Iindlela zokuzila okungapheliyo

Kukho iindlela ezahlukeneyo zokuzila ukutya okwexeshana- zonke ezibandakanya ukwahlula usuku okanye iveki kukutya nokuzila ukutya.

Ngexesha lokuzila ukutya, utya kancinci okanye ungatyi kwanto.

Ezi zezona ndlela zaziwayo:

• Indlela ye-16/8: Ikwabizwa ngokuba yiprothokholi yeLeangains, kubandakanya ukweqa isidlo sakusasa kunye nokuthintela ixesha lakho lokutya lemihla ngemihla ukuya kwiiyure ezisi-8, ezinje nge-1--9 emva kwemini. Emva koko uzila ukutya iiyure ezili-16 phakathi.
• Yitya-Misa-Yitya: Oku kubandakanya ukuzila ukutya iiyure ezingama-24, kube kanye okanye kabini ngeveki, umzekelo ngokungatyi kwisidlo sangokuhlwa ngenye imini de kube kusihlwa ngosuku olulandelayo.
• Ukutya kwesi-5: 2: Ngale ndlela, utya kuphela iikhalori ezingama-500-600 kwiintsuku ezimbini ezingezizo ezilandelelanayo zeveki, kodwa utye ngokwesiqhelo ezinye iintsuku ezi-5.

Ngokunciphisa ukutya kwakho kwekhalori, zonke ezi ndlela kufuneka zibangele ukwehla kobunzima okoko ungahlawulisi ngokutya kakhulu ngakumbi ngexesha lokutya.

Abantu abaninzi bafumanisa indlela ye-16/8 yeyona ilula, izinzileyo kwaye kulula ukunamathela kuyo. Ikwayinto ethandwa kakhulu.

Kukho iindlela ezahlukeneyo zokwenza ukutya okukhawulezileyo. Bonke bahlula usuku okanye iveki kukutya kunye nexesha lokuzila.

Ichaphazela njani iiseli zakho kunye neeHormone

Xa uzila ukutya, izinto ezininzi zenzeka emzimbeni wakho kwinqanaba leeseli kunye neemolekyuli.

Umzekelo, umzimba wakho uhlengahlengisa amanqanaba ehomoni ukwenza ukuba amanqatha omzimba agcinwe afikeleleke ngakumbi.

Iiseli zakho nazo ziqala iinkqubo zokulungisa ezibalulekileyo kwaye zitshintshe ukubonakaliswa kwemfuza.

Nazi ezinye iinguqu ezenzeka emzimbeni wakho xa uzila ukutya:

• IHormone yokuKhula komntu (HGH): Amanqanaba okukhula kwehomoni ayanda, enyuka kangangesihlandlo esi-5. Oku kunezibonelelo zokulahleka kwamafutha kunye nokufumana izihlunu, ukubiza ezimbalwa (,,,).
• I-insulin: Ubuntununtunu be-insulin buyaphucuka kwaye amanqanaba e-insulin awile kakhulu. Amanqanaba asezantsi e-insulin enza ukuba amanqatha omzimba agciniweyo afikeleleke ngakumbi ().
• Ukulungiswa kwamaselula: Xa uzilile, iiseli zakho ziqala iinkqubo zokulungisa iiselula. Oku kubandakanya i-autophagy, apho iiseli zetyisa kwaye zisuse iiproteni ezindala nezingasebenziyo ezakha ngaphakathi kwiiseli (,)
• Intetho yeGene: Kukho utshintsho ekusebenzeni kwemfuza ezinxulumene nokuphila ixesha elide kunye nokukhuselwa kwizifo (,).

Olu tshintsho kumanqanaba ehomoni, ukusebenza kweseli kunye nokubonakaliswa kofuzo luxanduva lwakho kwizibonelelo zempilo zokuzila ukutya okwexeshana.

Xa uzila ukutya, amanqanaba okukhula komntu akhuphuka kunye namanqanaba e-insulin ehla. Iiseli zomzimba wakho zikwatshintsha ukubonakaliswa kwemfuza kwaye ziqalise iinkqubo ezibalulekileyo zokulungisa iiselula.

Isixhobo sokulahleka kobunzima esinamandla kakhulu

Ukwehla kwesisindo sesona sizathu siqhelekileyo sokuba abantu bazame ukuzila ukutya ().

Ngokwenza ukuba utye ukutya okumbalwa, ukuzila ukutya okungaphakathi kunokukhokelela ekunciphiseni okuzenzekelayo kwi-calories.

Ukongeza, ukuzila okukhawulezileyo kuguqula amanqanaba ehomoni ukuququzelela ukwehla kobunzima.

Ukongeza ekwehliseni i-insulin kunye nokwandisa amanqanaba okukhula kwehomoni, yonyusa ukukhutshwa kwehomoni norepinephrine (noradrenaline).

Ngenxa yolu tshintsho kwiihormoni, ukuzila ukutya okwethutyana kunokunyusa izinga lokunciphisa umzimba nge-3.6-14% (,).

Ngokukunceda utye okumbalwa kwaye utshise iikhalori ezingakumbi, ukuzila ukutya okukhawulezileyo kubangela ukuncipha ngokutshintsha omabini amacala ekhalori.

Izifundo zibonisa ukuba ukuzila ukutya okwexeshana kunokuba sisixhobo esinamandla sokulahleka kobunzima.

Uphononongo lophononongo luka-2014 lufumanise ukuba le patheni yokutya inokubangela i-3-8% yokulahleka kwesisindo ngaphezulu kweeveki ezi-3 ukuya kwezi-24, esisisixa esibalulekileyo, xa kuthelekiswa nezifundo ezininzi zokulahleka kwesisindo (1).

Ngokolu phando lunye, abantu baphinde baphulukana ne-4-7% yomjikelo wesinqe sabo, ebonisa ilahleko ebonakalayo yamanqatha esisu ayingozi akhula ngokujikeleza amalungu akho kwaye abangela isifo (1).

Olunye uphononongo lubonise ukuba ukuzila ukutya okukhawulezileyo kubangela ukuncipha kwemisipha kunendlela esemgangathweni yokuthintela okuqhubekayo kwekhalori ().

Nangona kunjalo, gcinani engqondweni ukuba esona sizathu siphambili sokuphumelela kwayo kukuba ukuzila ukutya okukhawulezileyo kunceda ukuba utye iikhalori ezimbalwa. Ukuba uzinkcinkca ngotywala kwaye utye izixa ezikhulu ngexesha lokutya kwakho, awunakuphulukana nobunzima kwaphela.

Ukuzila ukutya okungapheliyo kunokunyusa kancinci imetabolism ngelixa kukunceda utye iikhalori ezimbalwa. Yindlela efanelekileyo kakhulu yokunciphisa ubunzima kunye namafutha esiswini.

Izibonelelo zezeMpilo

Izifundo ezininzi zenziwe ngokuzila ukutya okwexeshana, kwizilwanyana nasebantwini.

Olu phononongo lubonakalisile ukuba lunokuba nezibonelelo ezinamandla kulawulo lobunzima kunye nempilo yomzimba wakho nengqondo. Inokukunceda ukuba uphile ixesha elide.

Nazi izibonelelo eziphambili zempilo zokuzila ukutya okwexeshana:

• Ukuhla ukusinda: Njengoko sele kukhankanyiwe apha ngasentla, ukuzila ukutya okukhawulezileyo kunokukunceda ukunciphisa umzimba kunye namanqatha esisu, ngaphandle kokuthintela iikhalori (1,).
• Ukuxhathisa kwe-insulin: Ukuzila okungapheliyo kunokunciphisa ukunganyangeki kwe-insulin, ukwehlisa iswekile yegazi ngo-3-6% kunye nokuzila ukutya kwamanqanaba e-insulin nge-20-31%, ekufuneka ikhusele kuhlobo lwe-2 yeswekile (1).
• Ukudumba: Olunye uphononongo lubonisa ukuncitshiswa kweempawu zokukrala, umqhubi ophambili wezifo ezininzi ezinganyangekiyo (,,).
• Impilo yentliziyo: Ukuzila ukutya okungapheliyo kunokunciphisa i-cholesterol "embi" ye-LDL, i-triglycerides yegazi, amanqaku okumakisha, iswekile yegazi kunye ne-insulin ukumelana- yonke imingcipheko yesifo sentliziyo (1,, 21).
• Umhlaza: Izifundo zezilwanyana zibonisa ukuba ukuzila ukutya okukhawulezileyo kunokuthintela umhlaza (,,,).
• Impilo yobuchopho: Ukuzila okungapheliyo kukonyusa ihomoni yengqondo ye-BDNF kwaye inokunceda ukukhula kweeseli zemithambo-luvo ezintsha. Inokukhusela isifo se-Alzheimer's (,,,).
• Ukwaluphala: Ukuzila okungapheliyo kunokukhulisa ixesha lokuphila kwiigundane. Izifundo zibonise ukuba iigundane ezikhawulezileyo zihlala ixesha elide i-36-83% (30, 31).

Gcina ukhumbula ukuba uphando lusekwizigaba zalo zokuqala. Uninzi lwezifundo zazincinci, ixesha elifutshane okanye ziqhutywa kwizilwanyana. Imibuzo emininzi kusafuneka iphendulwe kwizifundo zabantu ezikumgangatho ophezulu ().

Ukuzila okungapheliyo kunokuba nezibonelelo ezininzi emzimbeni wakho nakwingqondo. Ingabangela ukwehla kobunzima kwaye inokunciphisa umngcipheko wohlobo lweswekile yesi-2, isifo sentliziyo kunye nomhlaza. Inokukunceda ukuba uphile ixesha elide.

Yenza indlela yakho yokuphila esempilweni ibe lula

Ukutya okunempilo kulula, kodwa kunokuba nzima kakhulu ukukugcina.

Omnye weyona miqobo iphambili kuwo wonke umsebenzi ofunekayo kukucwangcisela kunye nokupheka ukutya okusempilweni.

Ukuzila ukutya okungapheliyo kungenza izinto zibe lula, njengoko ungadingi ukucwangcisa, ukupheka okanye ukucoca emva kokutya okuninzi njengangaphambili.

Ngesi sizathu, ukuzila ukutya okwexeshana kuthandwa kakhulu phakathi kwesihlwele esiqhekeza ubomi, njengoko siphucula impilo yakho ngelixa usenza lula ubomi bakho ngaxeshanye.

Esinye sezibonelelo eziphambili zokuzila ngokukhawuleza kukuba kwenza ukutya okunempilo kube lula. Kukho izidlo ezimbalwa ekufuneka uzilungiselele, upheke kwaye ucoce emva.

Ngubani ekufuneka eyiKhathalele okanye ayiphephe?

Ukuzila okungapheliyo ngokuqinisekileyo ayinguye wonke umntu.

Ukuba ungaphantsi komzimba okanye unembali yokuphazamiseka kwindlela otya ngayo, akufuneki ukuba ukhawuleze ngaphandle kokubonisana nengcali yezempilo kuqala.

Kule meko, kunokuba yingozi ngokuqinisekileyo.

Ngaba abafazi bafanele bazile?

Kukho ubungqina bokuba ukuzila ukutya okukhawulezileyo akunakuba luncedo kubafazi nakubantu.

Umzekelo, olunye uphononongo lubonakalisile ukuba luphucule ubuntununtunu kwi-insulin emadodeni, kodwa lwadodobalisa ulawulo lweswekile egazini kwabasetyhini ().

Nangona izifundo zabantu kwesi sihloko zingafumaneki, uphononongo kwiigundane lufumanise ukuba ukuzila ukutya okwethutyana kunokwenza ukuba iigundane zabasetyhini zibhityile, zibudoda, zingachumi kwaye zibangele ukuba baphose imijikelo (,).

Kukho inani leengxelo ze-anecdotal zabasetyhini abanamaxesha okuya esikhathini xa beqala ukwenza i-IF kwaye babuyela esiqhelweni xa beqala kwakhona indlela yabo yokutya yangaphambili.

Ngenxa yezi zizathu, abasetyhini kufuneka balumke ngokuzila ukutya okungaphakathi.

Kuya kufuneka balandele izikhokelo ezahlukileyo, njengokunciphisa ukuziqhelanisa kwaye bayeke ngokukhawuleza ukuba banazo naziphi na iingxaki ezifana ne-amenorrhea (ukungabikho exesheni).

Ukuba unemicimbi ngokuzala kunye / okanye uzama ukukhulelwa, cinga ngokuzibamba ngokuzila ukutya okwangoku. Le patheni yokutya isenokuba ngumbono ombi ukuba ukhulelwe okanye uncancisa.

Abantu abatyebe kancinci okanye abanembali yokuphazamiseka ekutyeni akufuneki bakhawuleze. Kukho ubungqina bokuba ukuzila ukutya okwethutyana kunokuba yingozi kwabanye abantu basetyhini.

Ukhuseleko kunye neempembelelo zecala

Indlala yeyona nto iphambili ekuzameni ukutya okukhawulezileyo.

Unokuziva ubuthathaka kwaye nengqondo yakho isenokungasebenzi ngendlela oqhele ngayo.

Oku kunokuba okwethutyana, njengoko kunokuthatha ixesha ukuba umzimba wakho uziqhelanise neshedyuli entsha yokutya.

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

Oku kubaluleke ngakumbi ukuba:

• Unesifo seswekile.
• Unengxaki yokulawulwa kweswekile yegazi.
• Yiba noxinzelelo lwegazi oluphantsi.
• Thatha amayeza.
• Ngaba utyebile.
• Unembali yokuphazamiseka kwindlela otya ngayo.
• Ngaba ngumfazi ozama ukukhulelwa.
• Ngaba ungumfazi onembali ye-amenorrhea.
• Ngaba ukhulelwe okanye uyancancisa.

Konke oko kuthethiweyo, ukuzila ukutya okukhawulezileyo kunesimo esibonakalayo sokhuseleko. Akukho nto inobungozi ngokungatyi okwethutyana ukuba usempilweni kwaye wondleke kakuhle.

Iziphumo eziqhelekileyo ezichaphazelekayo zokuzila ukutya ngokukhawuleza zilambile. Abantu abaneemeko ezithile zonyango akufuneki bazile ngaphandle kokubonisana nogqirha kuqala.

Imibuzo ebuzwa qho

Nazi iimpendulo kwimibuzo eqhelekileyo malunga nokuzila ukutya okungapheliyo.

1.Ngaba ndingasela iZiselo zamanzi ngexesha lokuZila?

Ewe. Amanzi, ikofu, iti kunye nezinye iziselo ezingezizo ezekhalori zilungile. Musa ukufaka iswekile kwikofu yakho. Amanani amancinci obisi okanye ukhilimu anokulunga.

Ikofu inokuba luncedo ngakumbi ngexesha lokuzila, njengoko inokubangela indlala.

2. Ngaba akukho mpilweni ukweqa isidlo sakusasa?

Hayi. Ingxaki kukuba uninzi lwabaqhwithi besidlo sakusasa banendlela yokuphila engafanelekanga. Ukuba uqinisekisa ukuba utya ukutya okusempilweni usuku lonke, oko kuya kuba yinto esempilweni ngokugqibeleleyo.

3. Ngaba ndingazithatha izongezo ngelixa ndizila ukutya?

Ewe. Nangona kunjalo, gcinani engqondweni ukuba ezinye izongezo ezinjengevithamini ezinyibilikayo zinokusebenza ngcono xa zithathwa kunye nokutya.

4.Ndingasebenza ngaphandle kokuzila ukutya?

Ewe, ukuzilolonga ngokukhawuleza kulungile. Abanye abantu bancomela ukuthatha ii-amino acid (BCAAs) ezinamaqhekeza ngaphambi kokuzilolonga.

Unokufumana iimveliso ezininzi ze-BCAA kwiAmazon.

5. Ngaba Ukuzila ukutya kuya kubangela Ukuphulukana neMisipha?

Zonke iindlela zokunciphisa umzimba zinokubangela ukulahleka kwemisipha, yiyo loo nto kubalulekile ukuba uphakamise ubunzima kwaye ugcine iprotheyini yakho iphezulu. Olunye uphononongo lubonise ukuba ukuzila ukutya okukhawulezileyo kubangela ukulahleka kwemisipha kancinci kunesithintelo sekhalori rhoqo ().

6. Ngaba ukuzila ukutya kuyakucothisa iMetabolism yam?

Hayi. Uphononongo lubonisa ukuba ukuzila ukutya okwethutyana kukonyusa imetabolism (,). Nangona kunjalo, ukuzila ukutya okude kweentsuku ezi-3 okanye nangaphezulu kunokucinezela imetabolism ().

7. Ngaba abantwana kufuneka bazile ukutya?

Ukuvumela umntwana wakho ukuba azile ngokukhawuleza ngumbono ombi.

Ndiyaqalisa

Amathuba kukuba sele wenze uninzi lokuzila ukutya okwexeshana ebomini bakho.

Ukuba ukhe watya isidlo sangokuhlwa, emva koko walala emva kwexesha kwaye awutyi kwade kwasemini ngosuku olulandelayo, emva koko sele sele uzilile i-16 + iiyure.

Abanye abantu ngethuku lemvelo batya ngale ndlela. Abaziva nje belambile kusasa.

Abantu abaninzi bajonga indlela ye-16/8 yeyona ndlela ilula kunye neyona izinzileyo yokuzila ukutya-unokufuna ukuzama oku kuqala.

Ukuba ukufumanisa kulula kwaye uzive ulungile ngexesha lokuzila, mhlawumbi ungazama ukuqhubeka nokuzila ukutya okuthe kratya njengokuzila ukutya kweeyure ezingama-24 amaxesha ama-1-2 ngeveki (Yitya-Yima-Yitya) okanye utye kuphela i-500-600 yeekhalori zeentsuku eziyi-1-2 ngeveki (5: 2 ukutya).

Enye indlela kukuzila ngokukhawuleza naninina xa kufanelekile - weqa nje ukutya amaxesha ngamaxesha xa ungalambi okanye ungenalo ixesha lokupheka.

Akukho sidingo sokulandela isicwangciso esiliqili sokuzila ukuze ufumane ezinye zezibonelelo.

Zama ngeendlela ezahlukeneyo kwaye ufumane into oyithandayo kwaye ilingane neshedyuli yakho.

Kuyacetyiswa ukuqala ngendlela ye-16/8, emva koko mhlawumbi uye phambili kukuzila ukutya okude. Kubalulekile ukuba ulinge kwaye ufumane indlela esebenza kuwe.

Ngaba Ufanele Uyizame?

Ukuzila ukutya okungapheliyo akuyonto umntu ekufuneka eyenzile.

Yenye yeendlela ezininzi zokuphila ezinokuphucula impilo yakho.Ukutya ukutya okwenyani, ukuzilolonga nokunyamekela ukulala kwakho zezona zinto zibalulekileyo ekufuneka ujolise kuzo.

Ukuba awuyithandi imbono yokuzila ukutya, emva koko unokulihoya eli nqaku ngokukhuselekileyo kwaye uqhubeke usenza okusebenzayo kuwe.

Ekupheleni kosuku, akukho sisombululo sisinye xa kufikwa kwisondlo. Ukutya okusemgangathweni kuwe kukunamathela kuyo ekuhambeni kwexesha.

Ukuzila ukutya okungapheliyo kulungele abanye abantu, hayi abanye. Olona hlobo kuphela lokufumanisa ukuba ungoweliphi iqela kukuzama.

Ukuba uziva ulungile xa uzila ukutya kwaye uyifumana iyindlela ezinzileyo yokutya, inokuba sisixhobo esinamandla sokunciphisa umzimba kunye nokuphucula impilo yakho.

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