Yintoni ukuzila ukutya okungapheliyo? Icaciswe ngokweMigaqo yoLuntu

Umxholo

• Yintoni ukuzila ukutya okungapheliyo?
• Kutheni uzila ukutya?
• Iindidi zokuzila ukutya okungapheliyo
• Thatha uMyalezo waseKhaya

Into ebizwa ngokuba kukuzila ukutya okwexeshana okwangoku yenye yezona ndawo zithandwayo kwezempilo kunye nokuqina komzimba.

Kubandakanya ukutshintshana kwemijikelezo yokuzila ukutya kunye nokutya.

Izifundo ezininzi zibonisa ukuba oku kunokubangela ukwehla kobunzima, ukuphucula impilo yokutya emzimbeni, ukukhusela izifo kwaye mhlawumbi kukuncede uphile ixesha elide (1,).

Eli nqaku lichaza ukuba yintoni ukuzila okukhawulezileyo, kwaye kutheni kufuneka ukhathalele.

Yintoni ukuzila ukutya okungapheliyo?

Ukuzila okungapheliyo yipatheni yokutya apho ujikeleza phakathi kwamaxesha okutya nokuzila ukutya.

Ayithethi kwanto malunga eyiphi ukutya ukutya, kodwa kunoko nini ufanele ukuzitya.

Kukho iindlela ezahlukeneyo zokuzila ezikhawulezileyo, zonke ezahlulahlula usuku okanye iveki ibe kukutya kunye nexesha lokuzila.

Uninzi lwabantu sele "lukhawuleza" yonke imihla, ngelixa zilele. Ukuzila ukutya okungapheliyo kunokuba lula njengokukhawulezisa okwexeshana.

Ungakwenza oku ngokutsiba isidlo sakusasa, utye isidlo sakho sokuqala emini kunye nesidlo sakho sokugqibela ngentsimbi yesi-8.

Emva koko uzila ukutya ngobuchwephesha iiyure ezili-16 yonke imihla, kwaye uthintela ukutya kwakho kwi-8 yeyure yokutya. Le yeyona ndlela ithandwayo yokuzila ukutya, eyaziwa ngokuba yindlela ye-16/8.

Ngaphandle kwento onokucinga ngayo, ukuzila ukutya okwexeshana kulula ukuba ukwenze. Abantu abaninzi baxela ukuba baziva bengcono kwaye benako Kaninzi amandla ngexesha lokuzila.

Indlala ihlala ingekho kangako kumcimbi, nangona inokuba yingxaki ekuqaleni, ngelixa umzimba wakho uqhela ukungatyi ixesha elide.

Akukho kutya kuvunyelwe ngexesha lokuzila, kodwa ungasela amanzi, ikofu, iti kunye nezinye iziselo ezingezizo ezekhalori.

Ezinye iindlela zokuzila ngokukhawuleza zivumela inani elincinci lokutya okuncinci kweekhalori ngexesha lokuzila.

Ukuthatha izongezo kuvunyelwe ngokubanzi ngelixa uzila ukutya, okoko kungekho khalori kuzo.

Ukuzila ukutya okungapheliyo (okanye "IF") yindlela yokutya apho ujikeleza phakathi kwamaxesha okutya nokuzila ukutya. Yindlela eyaziwayo kakhulu yezempilo kunye nokuqina, kunye nophando lokuyixhasa.

Kutheni uzila ukutya?

Abantu bazile ukutya amawaka eminyaka.

Ngamanye amaxesha kwakusenziwa ngaphandle kwemfuneko, xa kwakungekho kutya.

Ngamanye amaxesha, ibisenzelwa izizathu zonqulo. Iinkolo ezahlukeneyo, kubandakanya ubuSilamsi, ubuKrestu nobuBuddha, ziyalela uhlobo oluthile lokuzila.

Abantu nezinye izilwanyana bahlala bekhawuleza ngethuku xa begula.

Ngokucacileyo, akukho nto "ingeyoyemvelo" malunga nokuzila ukutya, kwaye imizimba yethu ixhotyiswe kakuhle ukuphatha ixesha elide lokungatyi.

Zonke iintlobo zeenkqubo emzimbeni ziyatshintsha xa singatyi okwethutyana, ukuze sikwazi ukuvumela imizimba yethu ukuba ichume ngexesha lendlala. Inento yokwenza neehormoni, zofuzo kunye neenkqubo zokulungiswa kweeselfowuni (3).

Xa sizila ukutya, sifumana ukuncipha okubonakalayo kwiswekile yegazi kunye namanqanaba e-insulin, kunye nokonyuka okukhulu kwihomoni yokukhula komntu (,).

Abantu abaninzi bayazila ukutya okwexeshana ukuze banciphise ubunzima, kuba yindlela elula nesebenzayo yokuthintela iikhalori kunye nokutshisa amanqatha (6, 7, 8).

Abanye bayenzela izibonelelo zempilo ye-metabolic, njengoko inokuphucula iimeko ezahlukeneyo zomngcipheko kunye nabamakishi bempilo (1).

Kukho ubungqina bokuba ukuzila ukutya okukhawulezileyo kunokukunceda uphile ixesha elide. Izifundo kwiintonga zibonisa ukuba inokwandisa ixesha lokuphila ngokukuko njengokuthintela ikhalori (, 10).

Olunye uphando lukwacebisa ukuba lunokunceda ukukhusela kwizifo, kubandakanya isifo sentliziyo, uhlobo lweswekile 2, umhlaza, isifo se-Alzheimer kunye nabanye (11,).

Abanye abantu bathanda nje ukuzila ukutya okukhawulezileyo.

Kuyindlela esebenzayo "yobomi" eyenza ukuba ubomi bakho bube lula, ngelixa uphucula impilo yakho ngaxeshanye. Ukutya okumbalwa okufuneka ucwangcisele, kuya kuba lula ubomi bakho.

Ukungatyi 3-4 amaxesha ngamaxesha ngemini (kunye nokulungiselela kunye nokucoca okubandakanyekayo) nako konga ixesha. Uninzi lwayo.

Abantu bayaziqhelanisa nokuzila ukutya amaxesha ngamaxesha. Uphando lwale mihla lubonisa ukuba inezibonelelo zokunciphisa umzimba, impilo ye-metabolic, ukuthintela izifo kwaye kunokukunceda uphile ixesha elide.

Iindidi zokuzila ukutya okungapheliyo

Ukuzila ukutya okungapheliyo kuye kwahamba kakuhle kule minyaka imbalwa idlulileyo, kwaye iindlela / iindlela ezahlukeneyo ziye zavela.

Nazi ezinye zezona zidumileyo:

• Indlela ye-16/8: Khawuleza iiyure ezili-16 yonke imihla, umzekelo ngokutya kuphela phakathi kwemini kunye no-8pm.
• Yitya-Misa-Yitya: Kanye okanye kabini ngeveki, ungatyi nantoni na kwisidlo sangokuhlwa ngenye imini, de kube kusihlwa ngosuku olulandelayo (iyure engama-24 ngokukhawuleza).
• Ukutya oku-5: 2: Ngexesha leentsuku ezimbini zeveki, yitya kuphela malunga ne-500-600 yeekhalori.

Kukho ezinye iindlela ezininzi ezahlukeneyo.

Zininzi iindlela ezahlukeneyo zokuzila. Ezona zidume kakhulu yindlela ye-16/8, Yitya-Yima-Yitya kunye nokutya okungu-5: 2.

Thatha uMyalezo waseKhaya

Logama nje unamathela kukutya okusempilweni, ukuthintela ukutya iifestile kunye nokuzila ukutya amaxesha ngamaxesha kunokuba nezibonelelo zempilo ezinomdla kakhulu.

Yindlela esebenzayo yokulahlekelwa ngamanqatha kunye nokuphucula impilo ye-metabolic, ngelixa ubenza lula ubomi bakho ngaxeshanye.

Unokufumana ulwazi oluthe kratya malunga nokuzila ukutya okuphakathi apha: Ukuzila ukutya okungapheliyo 101 - Isikhokelo saBaqalayo.