Yintoni eqhekeza ukuzila? Ukutya, iZiselo neZongezo

Umxholo

• Yintoni ukutya okukhawulezileyo?
• Ukutya onokukutya ngelixa uzila ukutya
• Izongezelelo zichaphazela njani ukuzila ukutya
• Izixhobo ezongezelelekileyo kunokwenzeka ukuba zaphule ngokukhawuleza
• Izixhobo ezongezekileyo azinakukhawuleza ukhawuleze
• Yintoni oza kuyitya ukuze ukhawuleze ukuzila kwakho
• Ukutya okuthambileyo ukuphuka ngokukhawuleza
• Qaphela ukuba ungadli ngokutya kakhulu
• Umgca wezantsi

Ukuzila ukutya kuyindlela yokuphila ethandwayo.

Ukuzila ukutya akuhlali ngonaphakade, nangona kunjalo, naphakathi kwamaxesha okuzila uya kongeza ukutya kubuyelwe kwisiqhelo sakho - ngaloo ndlela wophula ukuzila kwakho.

Kubalulekile ukwenza oku ngononophelo, kwaye ukutya okuthile kubhetele kunokunye.

Ukongeza, okunye ukutya, iziselo, kunye nezinto ezongezelelweyo zinokuphula ukuzila kwakho ngokungazi, ngelixa ezinye zinempembelelo enkulu.

Eli nqaku ligubungela ukuba kukuphi ukutya, iziselo, kunye nezongezo ezinokuthi zichaphazele ixesha lokuzila kwaye zeziphi ezilungileyo xa sele ukulungele ukuqhawuka ngokukhawuleza.

Yintoni ukutya okukhawulezileyo?

Ukuzila ukutya okungapheliyo yipatheni yokutya etshintsha ixesha lokutya kunye nexesha lokungatyi okanye lokuthatha iikhalori ezincinci. Kuyagxininisa xa usitya kunokuba utye.

Nangona kutsha nje kufumene ingqalelo ephambili, ukuzila ukutya okwaxeshana akuyonto intsha. Abantu baziqhelanise namaxesha okuzila kwimbali yonke, njengakwizinto zokomoya, ezempilo, okanye izizathu zokuphila ().

Injongo yokuzila ukutya okwexeshana ayisiyiyo kuphela ukuthintela iikhalori, kodwa kunye nokuvumela umzimba wakho ukuba ugxile kulondolozo kunye nokubuyisela kwimeko yesiqhelo, endaweni yokwetyisa.

Iindlela ezininzi zokuzila ukutya zibandakanya amaxesha ali-12 ukuya kwali-16 amaxesha okuzila ukutya suku ngalunye, ngelixa ezinye zibandakanya ukuzila ukutya iiyure ezingama-24 okanye ezingama-48 kanye okanye kabini ngeveki.

Xa uzila ukutya, umzimba wakho uphantsi kotshintsho lweemetabolic. Emva kwexesha elithile, ukuzila ukutya kubangela ukuba umzimba wakho ungene kwi-ketosis, imeko apho amanqatha asetyenziselwa amandla xa ii-carbohydrate zingafumaneki (,,).

Ngapha koko, ukuzila ukutya kubangela ukuba amanqanaba e-insulin anciphise. Ikwakhuthaza ukuzenzekelayo, inkqubo apho umzimba wakho uzishenxisayo kwiiseli ezingafunekiyo, ezonakalisiweyo, okanye eziyingozi (,,,).

Kukho ubungqina bokuba ukuzila ukutya okwexeshana kunokuba luncedo ekunciphiseni ubunzima, ukunciphisa iswekile yegazi, ukuphucula impilo yentliziyo, ukunciphisa ukudumba, kunye nokunciphisa umngcipheko wezifo ezingapheliyo (,,,).

Ukuzila okungapheliyo kuyajikeleza amaxesha okuzila ukutya kunye namaxesha okutya. Ihlala isetyenziselwa iinjongo zempilo njengokunciphisa umzimba kunye nokuthintela izifo ezingapheliyo, nangona ibisetyenziswa ngokwembali yezinye izizathu.

Ukutya onokukutya ngelixa uzila ukutya

Ngokwenkcazo, ukuzila ukutya kuthetha ukuyeka ukutya ukutya. Nangona kunjalo, unokwazi ukusebenzisa ukutya kunye nokusela ngelixa ugcina izibonelelo zokuzila.

Ezinye iingcali zithi xa ugcina i-carbohydrate yakho ithatha ngaphantsi kwe-50 gram ngosuku ngexesha lokuzila, unokugcina i-ketosis ().

Apha ngezantsi kukho ukutya kunye neziselo onokuzitya ngelixa uzila ukutya.

• Amanzi. Amanzi angenanto okanye i-carbonated water aqukethe iikhalori kwaye aya kukugcina u-hydrated ngexesha lokuzila.
• Ikofu kunye neti. Ezi kufuneka zisetyenziswe ngaphandle kweshukela, ubisi, okanye ukhilimu. Nangona kunjalo, abanye abantu bafumanisa ukuba ukongeza isixa esincinci sobisi okanye amafutha kunqanda indlala.
• Iviniga ye-apile cider iviniga. Abanye abantu bafumanisa ukuba ukusela i-1-2 ithisipuni (5-10 ml) ye-apile cider iviniga exutywe emanzini kunokubanceda ukuba bahlale benamanzi kwaye bathintele iminqweno ngexesha lokuzila.
• Amafutha asempilweni. Abanye abantu basela ikofu eneeoyile ye-MCT, i-ghee, ioyile yekhokhonathi, okanye ibhotolo ngexesha lokuzila kwabo. Ioyile yaphula inzilo, kodwa ayizukuyaphula ketosis kwaye inokukuhambisa phakathi kokutya.
• Umhluzi wethambo. Lo mthombo utyebileyo wezondlo unokunceda ukuzalisa ii-electrolyte ezilahlekileyo ngexesha elide lamanzi okusela kuphela.

Khumbula ukuba ukutya kunye neziselo ezinazo naziphi na iikhalori-ezinje ngomhluzi wethambo kunye namafutha asempilweni adweliswe apha ngasentla- ziya kukophula ngokukhawuleza kwakho.

Nangona kunjalo, amanani amancinci ale-carb ephantsi, enamafutha aphezulu, ukutya okuphakathi kweeprotein akuyi kuwuphosa umzimba wakho ngaphandle kwe-ketosis ().

Abanye abantu bakhetha ukusebenzisa ukutya okuncinci kunye neziselo ngelixa bezila ukutya, njengomhluzi wethambo okanye amafutha asempilweni. Abanye basebenzisa iziselo ezingena khalori.

Izongezelelo zichaphazela njani ukuzila ukutya

Ukusilela kwizondlo ngelixa ukuzila kungenakulindeleka, kodwa kuxhomekeke kwindlela othintela ngayo ukuzila kwakho kunye nokuba ihlala ixesha elingakanani.

Abanye abantu bakhetha ukuthatha izongezo ngelixa bezila ukutya ukuqinisekisa ukwanela iivithamini kunye nezimbiwa. Ukuzila ukutya rhoqo kunokubangela ukusilela kwezondlo ukuba ukutya kwakho sele kuneevithamini kunye neeminerals.

Ukuba uncedisa ngelixa uzila ukutya, kubalulekile ukwazi ukuba zeziphi izongezo ezinokuphula ngokukhawuleza kwakho. Oku kuya kukunceda uthathe isigqibo sokuba ngaba ubathathe kunye nesidlo okanye ngexesha lakho lokuzila.

Izixhobo ezongezelelekileyo kunokwenzeka ukuba zaphule ngokukhawuleza

• Gummy multivitamini. Ezi zihlala ziqulathe isixa esincinci seswekile, iprotein, kwaye ngamanye amaxesha amanqatha, anokuphula ngokukhawuleza kwakho.
• I-amino acids yeetyunithi (BCAAs). Ii-BCAA zibonakala ngathi zibangela impendulo ye-insulin echasene ne-autophagy ().
• Iiprotheni powder. Iprotein powder iqulethe iikhalori kwaye ibangela impendulo ye-insulin, uxelela umzimba wakho ukuba awuzilanga ().
• Eziqulathe izithako ezithile. Izixhobo ezongezelelekileyo ezinezithako ezifana ne-maltodextrin, i-pectin, iswekile, okanye ijusi yeziqhamo egxile kwiswekile kunye neekhalori ezinokuphula ngokukhawuleza kwakho.

Izixhobo ezongezekileyo azinakukhawuleza ukhawuleze

• IiVithamini ezininzi. Iimpawu ezingabinayo iswekile okanye iifilitha ezongeziweyo kufuneka zibe neekhalori ezimbalwa okanye zingabikho.
• Intlanzi okanye ioyile yealgae. Kwidosi eqhelekileyo, ezi zongezelelo zineekhalori ezimbalwa kwaye akukho ziikhabhathi zetyetyisayo.
• Micronutrients nganye. Oku kubandakanya izongezo ezifana ne-potassium, ivithamin D, okanye iivithamini ze-B (nangona iivithamini ezinyibilikayo ezinamafutha u-A, D, E, no-K ziya kulungiswa xa zithathwa ngokutya) ().
• Yila. I-Creatine ayi-calorie kwaye ayichaphazeli impendulo ye-insulin ().
• I-collagen echanekileyo. Oku kunokuphazamisa kancinci i-autophagy kodwa akufuneki kuchaphazele kakhulu i-ketosis okanye ukutshiswa kwamafutha ngexesha lokuzila ().
• Iiprobiotic kunye nee-prebiotic. Ezi zihlala zingenazikhalori okanye iikhabho ezetyiswayo ().

Izongezo zinokusetyenziswa ngexesha lokuzila ukutya, nangona ezinye zinokufakwa ngcono kukutya. Izibonelelo eziqulathe iikhalori okanye iswekile kunokwenzeka ukuba zikuphule ngokukhawuleza.

Yintoni oza kuyitya ukuze ukhawuleze ukuzila kwakho

Ukophula ukuzila kwakho, qala ngokutya ukutya okuthambileyo kwaye uqiniseke ukuba ungadli ngokutya kakhulu.

Ukutya okuthambileyo ukuphuka ngokukhawuleza

Xa ulungele ukuphula ukuzila kwakho, kungcono ukhululeke kuyo. Ngasekupheleni kokuzila kwakho, unokufuna ukwazisa iziqwengana zokutya ezetyiswa ngokulula, ukuze ungoyisi inkqubo yakho yokwetyisa.

Ukophula ukutya kwakho ngokutya okunamafutha kakhulu, iswekile, okanye nefayibha kunokuba nzima emzimbeni wakho ukuba ukwetyise, kukhokelele ekubumbeni nasekungonwabini.

Ukutya kunye neziselo ezinokothusa ngakumbi kwinkqubo yakho emva kokuzila ngokukhawuleza kubandakanya ezo zifana ne-cheeseburger enamafutha, isilayi sekhekhe, okanye isoda. Nokuba imveliso ekulu enefayibha ephezulu, amandongomane, kunye nembewu kunokuba nzima ukugaya.

Kwelinye icala, ukutya okuxineneyo okunesondlo ekulula ukukugaya kwaye kuqulethe intwana yeprotheni kunye namafutha asempilweni anokukophula ngokukhawuleza kwakho ngokuthe chu.

Apha ngezantsi kukho imizekelo embalwa yento oyityayo ukuze uzophule ukutya kwakho.

• Ismoothies. Iziphuzo ezixubileyo zinokuba yindlela entle yokwazisa izakhamzimba emzimbeni wakho kuba zinefayibha encinci kunaleyo ipheleleyo, iziqhamo nemifuno eluhlaza.
• Iziqhamo ezomileyo. Imihla ngumthombo oxineneyo wezakhamzimba osetyenziswa rhoqo ukuzila ukutya eSaudi Arabia. Iapilkosi kunye neerasentyisi zinokuba neziphumo ezifanayo ().
• Iisobho. Iisuphu ezineeprotein kunye nee-carbs ezinyibilika ngokulula, ezinje ngeelentile, tofu, okanye ipasta, zinokuphula ngokukhawuleza ukuzila. Gwema iisobho ezenziwe ngekhrimu enzima okanye inani elikhulu le-fiber ephezulu, imifuno eluhlaza.
• Imifuno. Imifuno ephekiweyo, ethambileyo, enesitatshi efana neetapile inokuba yindlela elungileyo yokutya xa usophula ukutya
• Ukutya okunotyiweyo. Zama i-yogurt engenashukela okanye i-kefir.
• Amafutha asempilweni. Ukutya okufana namaqanda okanye iiavokhado kunokuba kukutya okuhle kuqala emva kokuzila.

Ukophula ukutya kwakho ngokutya okusempilweni okunokunyamezelwa ngcono kunokunceda ekugcwaliseni izakha mzimba kunye neelectrolyte ngelixa unciphisa ukutya kubuyele ekutyeni kwakho.

Nje ukuba unyamezele ukutya okucolekileyo, yongeza okunye ukutya okusempilweni- njengokutya okuziinkozo, iimbotyi, imifuno, amandongomane, imbewu, inyama, iinkukhu, nentlanzi- kwaye ubuyele ekutyeni ngokwesiqhelo.

Qaphela ukuba ungadli ngokutya kakhulu

Kunokuba lula ukutya kakhulu phakathi kwamaxesha okuzila.

Nangona ukuzila ukutya kungagxininisi into oyityayo njengaxa usitya, ayenzelwanga ukuba ibe sisizathu sokutya ukutya okungenampilo.

Ukutya kakhulu kunye nokutya ukutya okungenamsoco phakathi kwamaxesha okuzila kunokucima izibonelelo zempilo zokuzila ukutya. Endaweni yoko, khetha ukuqhubekeka kancinci, ukutya okugcweleyo kangangoko kunokwenzeka kwizibonelelo zezempilo ngokubanzi.

Xa sele ukulungele ukwaphula ukuzila kwakho, qala ngokutya kunye neziselo eziya kuthi zithambe kwinkqubo yakho yokwetyisa. Gwema ukutya okuneswekile eninzi, amafutha kunye nefayibha. Ukongezelela, qaphela ukuba ungadli ngokutya.

Umgca wezantsi

Xa uzila ukutya, kubalulekile ukuba uqaphele ukuba kukuphi ukutya kunye nezongezo ezinokuphula ngokukhawuleza kwakho. Emva koko unokuthatha isigqibo sokuba uza kuzitya ngexesha okanye phakathi kwamaxesha okuzila.

Ngexesha lokuzila ukutya, khetha iziselo ezingenazikhalori kunye nezongezelelo, ukuba zikhona.

Abanye abantu bakhetha ukutya ukutya okuncinci ukuthintela iminqweno, enokuthi ikuphule ngokukhawuleza kodwa ikugcine kwi-ketosis.

Xa ulungele ukuphuka ngokukhawuleza, gxila kukutya okunyamezeleka ngokulula okungenazo izixa ezikhulu zeswekile, amanqatha, ifayibha, okanye iikhabho ezinzima ekunokuba nzima ukuzetyisa.

Emva koko unokukwazi ukubuyela kwimeko yesiqhelo, esempilweni yokutya.