Ukutya kwe-OMAD luhlobo olugqithisileyo lokuzila ukutya okungapheliyo okunyusa iiflegi ezibomvu

Umxholo

• Yintoni i-OMAD okanye "isidlo esinye sosuku"?
• Imingcipheko ye-OMAD
• Umgca ongezantsi
• Uphengululo lwe

Ekuqaleni konyaka ngamnye, ukutya okutsha kuqhelekile kukhangelo lukaGoogle, kwaye ngokuqinisekileyo abanye abathengi bam beza bebuza ngayo. Kunyaka ophelileyo, ukuzila ukutya okwexeshana yonke ibinomsindo. Ngelixa ndingacingi ukuba yeyomntu wonke (ngakumbi abatya ngoku okanye abo bangaphazamiseki ngaphambili), ndingumntu othanda ukuzila ukutya. Ukunciphisa iiyure zakho zokutya kancinci kunokuvumela umzimba wakho uyeke ukugxila ekwetyiseni kwaye endaweni yoko uchithe ixesha elithile uxinzelelo, ulwaphulo-mthetho, inkumbulo, ukhuseleko, nokunye okuninzi.

Kodwa ayikhe indothuse xa into entle igqithisa. Kwaye emva koko iyahamba embi. Injalo imeko ye-OMAD-ukutya okutsha okubonayo ukunyuka kokuthandwa.

Yintoni i-OMAD okanye "isidlo esinye sosuku"?

Isidlo esiSinye seSuku (i-OMAD) yokutya, ngokuyimfuneko kuthatha ukuzila ukutya okwexeshana (IF) ukuya kwelona nqanaba liphezulu. Uhlobo UKUBA ndixhasa kwaye ndifumana inzuzo ngokuqhelekileyo kuthiwa yi-14: 10 okanye i-16: 8 (iiyure ezili-14 ukuya kwii-16 ngaphandle kokutya, i-8 kwiiyure ze-10 zokutya ezintathu eziqhelekileyo zokutya). I-OMAD icebisa i-23: 1-ziiyure ezingama-23 zokuzila ukutya, kunye neyure enye yokutya ngosuku. (Idibeneyo: Yonke into ofuna ukuyifumana malunga nokuzila ukutya okungapheliyo)

Ngokusisiseko, ungatya nantoni na oyifunayo ngelixa elinye lokutya. Oku kutya kugxile kakhulu nini utya kunokuba Intoniuyatya (leyo, njengengcali yokutya, yenye yezinto ezindikhathazayo ezili-100 nge-OMAD).

Kukho imithetho emi-4 ye-OMAD:

• Yitya isidlo esinye ngosuku.
• Yitya ngexesha elifanayo yonke imihla (kwifestile yeyure enye).
• Yitya ipleyiti enye, ungabuyeli emva kwemizuzwana okanye isithathu.
• Isidlo sakho kufuneka sibe zii-intshi ezintathu ukuphakama (endicinga ukuba kufuneka uzise irula kwisidlo sasemini?).

Oku kunokuvakala kukrakra-ndiyathemba ukuba iyayenza-kodwa ukutya kwe-OMAD kuyanda ngenxa yokuba abanye abantu abadumileyo kunye nabadlali (i-MMA fighter Ronda Rousey, umzekelo) bathethile ngokulandela ngoku kutshanje. Kwaye ke, uyazi ukuba ezi zinto zibamba njani umlilo wasendle we-Insta!

Kukho amabango okuba isidlo esinye ngosuku sithetha izibonelelo "ezinzulu" kunokuba zibonwa ngokuzila okuqhelekileyo okuqhelekileyo, kubandakanya ukuncipha kokudumba kunye nomngcipheko wesifo, kunye nokwanda kwengeniso yeselula. Nangona kunjalo, akukho phando okwangoku lokuqinisekisa ezi nkcazo. Kwaye, enyanisweni, umngcipheko mkhulu kakhulu kunazo naziphi na izibonelelo ezinokubakho.

Imingcipheko ye-OMAD

Xa usiya ngaphezulu kwe-14 ukuya kwi-16 leeyure ungenakutya, ubeka umngcipheko kwimicimbi emininzi yebhayoloji. Eyokuqala yale micimbi yebhayoloji kukuba, ewe, iyingozi kakhulu. Mhlawumbi uhlekisayo ngokuba "uxhomile," kodwa inyaniso kukuba olu hlobo lokutya okunciphisayo alukwenzi nje ube ne-cranky. Xa ungatyanga phantse usuku, umzimba wakho ungena kwimo yendlala. Oku kungaphazamisa amandla akho kunye nemetabolism (isiphumo esichaseneyo nabani na ophulukene nobunzima okanye usukelo lokugcina engqondweni.)

Kwakhona kuyinto entle kakhulu ukuba ayinakwenzeka ukufumana zonke izondlo ozifunayo kwisidlo esinye ngosuku, nokuba sisidlo esisempilweni kakhulu. Ukutya okunesondlo ngokwenene kumalunga nesondlo esipheleleyo somzimba. Yenzelwe ukuba uqhube umsebenzi wakho okanye usuku lomsebenzi ngamandla kunye nokugxila. Ndingathi oku kusondele akunakwenzeka nge-OMAD.

Ukutya ngendlela ye-OMAD kunokukhokelela ekutyeni kakhulu kule yure inye ngemini kwaye inokujika ngokulula ibe yindlela "yokukhohlisa usuku" yokutya-iyure enye yokutya nantoni na oyifunayo kuba uzinciphisile iiyure ezingama-23. Ngelixa kukho icandelo lengqondo koku, kukwayimeko yomzimba: Ukuba ungena kwisidlo esineswekile esezantsi yegazi, umzimba wakho unqwenela ii-calories ezingena ngokukhawuleza, njengeswekile okanye icarbs emhlophe. Ukutya konke ukutya kwakho kosuku ngeyure enye nako kunokubangela uxinzelelo olukhulu lokwetyisa. (Idibeneyo: Indlela yokuxelela xa ukutya ukutya okutywala kuphuma kulawulo)

Okubaluleke ngakumbi kukuba, kwabasetyhini, iihormones zi-ethe-ethe kakhulu kwiswekile yegazi. Xa ukuntywila kwiswekile yegazi, icortisol kunye nezinye iihormones zoxinzelelo zichaphazeleka. Kwaye xa iihormone zakho zihamba haywire, imood yakho, umjikelo wexesha, imetabolism, kunye nobunzima zinokuchaphazeleka. Ukulandela i-OMAD kuya kukhokelela ekuguqulweni kweswekile yegazi kwaye kukushiye kunokwenzeka ukuba uzinkcinkce, kulandelwe kukuphazamiseka kwexesha elide kunye nokuphazamiseka kwehomoni.

Yonke imizimba yabasetyhini yahlukile-kwaye andikukhuthazi 16:8 ukuzila okuphakathi kwabantu bonke ngenxa yoko. (Edibeneyo: Yintoni eFanelekileyo yabaFazi ekufuneka beYazi malunga nokuZila okungapheliyo) Umzekelo, ezinye zibuthathaka ngakumbi koku kuzila ukutya kukude kunabanye. Abanye abantu basetyhini kufuneka batye into yokuqala kusasa, ngelixa abanye abantu basetyhini banokulinda kude kube semva kokuzilolonga. Endaweni yokumamela into oyifunayo njengomntu, oku kutya kuthetha ukungahoyi iimfuno zomzimba wakho, iindlela zokulamba, kunye nokutshintsha kobomi bemihla ngemihla (njengamlo, ukuya kwi-brunch okanye isidlo sangokuhlwa nabahlobo!), Kunye nokutya ngokungaboni ngexesha elifanayo yonke imihla.

Umgca ongezantsi

Ngelixa ngokubanzi ndithanda ukuzivavanya okuncinci, i-OMAD yinto nje I-OMG hayi ukwenzela mna. Enkosi, ngokulandelayo!

Uphengululo lwe