Kukuthini ukutya okuguqulweyo kwaye kunempilo?

Umxholo

• Okokuqala, yintoni i-reverse dieting?
• I-Reversal Dieting isebenza njani?
• Kodwa ngaba ukuphinda utye ukutya okunesondlo kuphilile?
• Uphengululo lwe

Xa uMelissa Alcantara eqala ukuqeqeshwa ngobunzima, wasebenzisa i-intanethi ukuze azifundise indlela yokusebenza. Ngoku umqeqeshi, osebenza nosaziwayo abanjengoKim Kardashian, wabelana ngokuqonda kwakhe nabanye abantu abafuna uncedo kunye nenkuthazo. Kutshanje, uAlcantara utyhile ukuba usekutyeni okuchaseneyo kwaye uchaze unobangela kunye nendlela yabalandeli bakhe.

"I-Abs ilungile, kodwa ndiyigqibile, ndigqibile ukuthembela kwi-Instagram," utshilo u-Alcantara kwisithuba samva nje. "Ndigqibile ukuxhomekeka ku-abs. Ewe, ndifuna ukubonakala ndilungile kodwa andifuni ukuhlala ubomi bam ndicinga ngesidlo sam esilandelayo njengoko ndisitya ukutya kwam okwangoku. Ndifuna ukuziva ndilungile kwaye ndomelele kwaye ndondliwe hleka kakhulu."

Ukuya kwindawo apho aziva ekhululekile ngakumbi ngokutya kwakhe ngaphandle kokuvumela ukuba umzobo wakhe awusebenze nzima uwele ecaleni kwendlela, uthi ugqibe ekubeni atye ukutya okubuyela umva, enyusa iikhalori azityayo ngosuku ngenjongo yokuphela kwakhe. kunye nokuhlala unciphile kule khalori iphakamileyo. Ngoko ujonge efanayo, kodwa ukutya yaye kusenokwenzeka ukuba ubunzima ngakumbi? Ngaba kuvakala kufanelekile ukuba kunganyaniseki? Qhubeka ufunda.

Okokuqala, yintoni i-reverse dieting?

Ukutya okutshintshileyo "kukutya" ngengqiqo yokuba kubandakanya ukulawula into oyityayo. Kodwa ngokungafaniyo nokutya okuqhelekileyo, okwenza ukuba ucinge ngokulahleka kwesisindo, apha, utya iikhalori ezininzi endaweni yokuzibamba. Kwi-caption yakhe, u-Alcantara wachaza ukuba ufundise umzimba wakhe "ukuba uhlale ulambile, uhlale unentsilelo ngaphandle kwekhefu."

Oku kunokuvakala kungahambelani, kodwa ukungatyi ngokwaneleyo kunokuma endleleni yokulahleka kobunzima bakho.Ukuba usika iikhalori zakho, emva kwexesha imetabolism yakho inokucotha kwaye uqalise ukutshisa iikhalori ezimbalwa ngenxa yenkqubo ebizwa ngokuba yi-adaptive thermogenesis. Nokuba ugcina uqeqesho kunye nokwehlisa inani lekhalori, kuya kusiba nzima ukunciphisa umzimba. (Funda kabanzi malunga nokuba kutheni ukutya okuninzi kunokuba yimfihlelo yokunciphisa umzimba.)

Injongo ye-reverse dieting kukufumana ubunzima ngaphandle kokufumana amanqatha ngokukhawuleza kwaye uvumele imetabolism yakho ukuba iphucule ngokuthe ngcembe kwaye ilungelelanise ukutya okuphezulu kweekhalori.

Impembelelo yokusika kunye nokongeza iikhalori ezinokuthi zibe nayo kwimetabolism iyamkelwa ngokubanzi, kodwa ukuguqulwa kokutya akukhange kufundwe ngokucokisekileyo. Ngokutsho kophononongo lwe-2014 lwezifundo kwi-metabolism, "nangona iingxelo ze-anecdotal ze-reverse dieting ziye zakhokelela ekunyuseni ekuthandeni kwayo, uphando luyafuneka ukuvavanya ukusebenza kwayo." Oko kuthetha ukuba ngenxa yokuba uvile ukuba umhlobo womhlobo ulahlekelwe isisindo ngokutya okutshintshileyo, oko akuthethi ukuba kuya kusebenza kuwe.

I-Reversal Dieting isebenza njani?

Ukuba uqala ukuguqula ukutya ngokunyusa kakhulu ukutya kwakho kunye nokutya kuphela ukutya okunezondlo ezisezantsi, uphose inqaku. Ukuguqula ukutya okutyayo kulawulwa kwaye kakhulu ngokuthe ngcembe. Ukuba usuku lokuphinda uhlaziye i-sprint, ukuguqula ukutya kwakhona kukubaleka. Thatha isicwangciso sika-Alcantara, awasichaza kubalandeli bakhe be-Instagram: Xa wayeqala, wayesitya iikhalori ezili-1,750 ngosuku. Ngokukhawuleza wazuza i-3 1/2 yeepawundi, kwaye ubunzima bakhe buzinza iiveki ezintathu. Kwiveki yesine, waphulukana ne-1/2 leeponti. Ngokuka-Alcantara, waphulukana nobunzima kuba umzimba wakhe "wawulungelelanisa neekhalori kakuhle," ke ngoko wanyusa iikhalori zakhe zemihla ngemihla ukuya kwi-1,850. Wabhala ukuba uceba ukongeza ezinye ii<em>calories ezili-100 rhoqo emva kweeveki ezimbalwa de afikelele kwii<em>kilojoule ezingama-2,300 ngosuku. Ngelo xesha, uya kunqumla iikhalori zakhe ukuze athembele kude kube yilapho i-calorie ethathayo ihleli malunga ne-1,900.

Kodwa ngaba ukuphinda utye ukutya okunesondlo kuphilile?

Nabani na ofikelele kwithafa lokuthoba ubunzima unokuxhamla. "Ukuze ulwe nethafa lendalo, lo ngumbono olungileyo wokufumana ukutya," utshilo uMonica Auslander Moreno, M.S., R.D., umcebisi wezondlo kwiRSP Nutrition. Qiniseka ukuba uyenyuka kancinci kancinci ukuba utya kangakanani, kunokuba ujike phakathi kokutya okuninzi kunye nokuncinci, utshilo u-Moreno. "Ezingapheliyo [okt, yo-yo] ii-dieters zinokuphazamisa imetabolism yazo ngokusisigxina, utshilo. Ikwanokuba nefuthe elibi kumanqanaba akho e-insulin, utshilo. "Ukuba ngeentsuku ezithile utya isonka esininzi kunye neecarbs ezininzi, kwaye ke ngeentsuku ezithile awunjalo, uyakuba nepancreas enye edideke kakhulu." Ukuhamba ngebhayisikile kubangela ukuba i-pancreas yakho iyeke ukwenza i-insulin eyaneleyo ukugcina iswekile yegazi kwindawo eqhelekileyo, ebizwa ngokuba kukunganyangeki kwe-insulin.

UMoreno ukwalumkisa ukuba ngokuchaneka ngokulandela iikhalori zakho kunokuba neziphumo. "Oko kuyakwenza ukuba utyebile kwaye unamathuba okuba uzintyintyele kwaye unqwenele ukutya, utshilo. Kunokuba wongeze inani elithile leekhalori rhoqo rhoqo, ucebisa ukuba wongeze ukutya okuninzi ngokuqondayo, ukonyusa uqeqesho lokuxhathisa, kunye nokuqinisekisa ukuba usebenzisa iprotein eyaneleyo yokwakha izihlunu. (Nalu uluhlu lokutya okwakha izihlunu oza kutya ukuze ufumane inkcazo engakumbi.)

Ngale miqolomba engqondweni, akukho bungozi buchaphazela ukutya ngendlela engafaniyo, utshilo uMoreno. Ngoko ke, ukuba ufuna ukuyizama, cinga ngokubonisana nogqirha wezokutya onokusebenza nawe ukuqinisekisa ukuba awonakalisi imetabolism yakho endleleni.

Uphengululo lwe