Ukudla okwehlisa isisindo ngokushesha

Ukudla okwehlisa isisindo ngokushesha uhlobo lokudla lapho ulahlekelwa khona ngaphezulu kwamakhilogremu ama-2 (1 kilogram, kg) ngesonto emasontweni ambalwa. Ukwehlisa isisindo ngokushesha udla amakhalori ambalwa kakhulu.

Lezi zidlo zivame ukukhethwa ngabantu abakhuluphele abafuna ukunciphisa umzimba ngokushesha. Lokhu kudla kunconywa kakhulu abahlinzeki bokunakekelwa kwempilo. Abantu abakulezi zidlo kufanele balandelwe eduze ngumhlinzeki. Ukwehlisa isisindo ngokushesha kungenzeka kungaphephi kwabanye abantu ukuzenzela bebodwa.

Lokhu kudla kufanele kusetshenziswe isikhathi esifushane futhi imvamisa akunconywa isikhathi esingaphezu kwamasonto ambalwa. Izinhlobo zokudla okunciphisa ngokushesha isisindo zichazwe ngezansi.

Abantu abalahlekelwa isisindo ngokushesha banamathuba amaningi okuthi baphinde bathole isisindo ngokuhamba kwesikhathi kunabantu abalahlekelwa isisindo kancane ngokushintsha okuncane kokudla kanye nokusebenza komzimba. Ukwehla kwesisindo ukucindezela okukhulu komzimba, futhi impendulo yamahomoni ekunciphiseni isisindo inamandla kakhulu. Impendulo ye-hormonal ingesinye sezizathu zokwehla kwesisindo kwehle ngokuhamba kwesikhathi nokuthi kungani ukuzuza kwesisindo kwenzeka lapho ukudla kumisiwe noma kukhululekile.

Ku-VLCD, ungahle ube namakhalori ambalwa njengama-800 ngosuku futhi ungalahlekelwa amakhilogremu afinyelela kwayi-3 kuye kwayi-5 (1.5 kuya ku-2 kg) ngesonto. Iningi lama-VLCD lisebenzisa okufakwa esikhundleni sokudla, njengamafomula, isobho, ukuqhuqha, nemigoqo esikhundleni sokudla okuvamile. Lokhu kusiza ukuqinisekisa ukuthi uthola zonke izakhamzimba ozidingayo usuku ngalunye.

I-VLCD inconywa kuphela kubantu abadala abakhuluphele futhi abadinga ukwehlisa isisindo ngenxa yezizathu zempilo. Lezi zidlo zivame ukusetshenziswa ngaphambi kokuhlinzwa kwesisindo. Kufanele usebenzise i-VLCD kuphela ngosizo lomhlinzeki wakho. Ochwepheshe abaningi abakhuthazi ukusebenzisa i-VLCD isikhathi esingaphezu kwamasonto ayi-12.

Lokhu kudla kuvame ukuvumela cishe ama-calories ayi-1 000 kuya ku-1,200 ngosuku kwabesifazane kanye nama-calories ayi-1,200 kuya ku-1,600 ngosuku kwabesilisa. I-LCD iyisinqumo esingcono kune-VLCD kubantu abaningi abafuna ukuncipha ngokushesha. Kepha kusamele ugadwe ngumhlinzeki. Ngeke ulahlekelwe isisindo ngokushesha nge-LCD, kepha ungalahlekelwa isisindo esiningi nge-VLCD.

I-LCD ingasebenzisa ukuxuba kokushintsha ukudla kanye nokudla okuvamile. Lokhu kwenza kube lula ukulandela kune-VLCD.

Lelisu lokudla liya ngokuya lithandwa kakhulu. Kuvame ukuqhathaniswa nokuzila ukudla, kepha amasu amabili ahlukile kancane. Ukudla okunomkhawulo wesikhathi kukhawulela inani lamahora ngosuku ongawadla. Isu elidumile yi-16: 8. Kulesi sidlo, kufanele udle konke ukudla kwakho ngesikhathi samahora ayi-8, ngokwesibonelo u-10 ekuseni kuye ku-6p. Isikhathi esisele awukwazi ukudla noma yini. Kunezifundo ezithile ukuthi le ndlela ingadala ukulahleka kwesisindo ngokushesha, kepha kunolwazi oluncane kuze kube manje mayelana nokuthi ukulahleka kwesisindo kuyasekelwa yini.

Ukuzila ukudla kuyindlela yasendulo yokuvinjelwa kwekhalori. Sekuthandwa kakhulu muva nje. Lokhu kungenxa yokuthi ezinye izifundo zezilwane nezabantu zibonise izinzuzo ekuzileni ukudla kwabantu abanesifo sikashukela nokukhuluphala ngokweqile. Kunezinhlobo eziningi zemikhakha ehlukene yokuzila ukudla futhi akucaci okungaba okungcono kakhulu. Enye yezinto ezithandwa kakhulu uhlelo lwe-5: 2. Lokhu kufaka izinsuku ezi-2 ngeviki lokuzila noma i-VLCD nezinsuku ezi-5 ngeviki lokudla ukudla kwakho okujwayelekile. Ukudla okubandakanya ukuzila ukudla kungadala ukunciphisa umzimba ngokushesha.

Okunye ukudla okuthandwayo futhi kukhawulela kakhulu ama-calories ukuze kuzuzwe ukulahleka kwesisindo ngokushesha. Kwezinye izimo, lokhu kudla akuphephile. Ezimweni eziningi, lezi zidlo azondli isikhathi eside ngokwanele ukudala ukulahleka kwesisindo isikhathi eside. Uma usuyekile ukudla, usengozini yokuthola isisindo uma ubuyela emikhubeni yakho yakudala yokudla. Kubantu abaningi, kuphephe kakhulu ukukhetha indlela yokudla lapho ulahlekelwa khona iphawundi elingu-1/2 kuye ku-1 khilogremu (225 amagremu kuya ku-500 amagremu) ngesonto.

Ukuncipha kwesisindo okusheshayo kumayelana nokusika amakhalori kunokuzivocavoca umzimba. Khuluma nomhlinzeki wakho mayelana nokuthi hlobo luni lokuzivocavoca okufanele ulwenze ngenkathi ukulesi hlobo lokudla. Umhlinzeki wakho angaphakamisa ukuthi ulinde uze ube ekudleni kwesikhathi eside ngokwengeziwe ukuze uqale ukuzivocavoca.

Ukudla kwesisindo esisheshayo kuvame ukwenzelwa abantu abanezinkinga zempilo ngenxa yokukhuluphala. Kulaba bantu, ukulahlekelwa isisindo esiningi ngokushesha kungasiza ekuthuthukiseni:

• Isifo sikashukela
• I-cholesterol ephezulu
• Umfutho wegazi ophezulu

Kufanele ulandele kuphela okunye kwalokhu kudla ngosizo lomhlinzeki wakho. Ukulahlekelwa ngaphezu kwamakhilogremu ayi-1 noma ama-2 (0.5 kuye ku-1 kg) ngesonto akuphephile kubantu abaningi. Kungadala ukuthi ulahlekelwe isisindo samanzi, samanzi nethambo. Ukuncipha kwesisindo ngokushesha kungadala nemiphumela emibi kubandakanya:

• Amatshe amatshe amade
• Gout
• Ukukhathala
• Ukuqunjelwa
• Uhudo
• Isicanucanu

Abantu abanciphisa isisindo ngokushesha banamathuba amaningi okubuyisa isisindo ngokushesha. Lokhu kungaholela kwezinye izinkinga zempilo.

Ngokuvamile, ukudla okusheshayo kokunciphisa isisindo akuphephile ezinganeni. Kungenzeka futhi kungaphephi kwentsha, abesifazane abakhulelwe noma abantu abadala asebekhulile ngaphandle kokuthi umhlinzeki akutuse.

Uma unesimo sempilo, kuwumqondo omuhle ukukhuluma nomhlinzeki wakho ngaphambi kokuqala lokhu noma yiluphi uhlelo lokudla ukuze unciphise isisindo.

Ukudla okuphansi kakhulu kwekhalori; I-VLCD; Ukudla okunama-calorie amancane; LCD; Ukudla okuphansi kakhulu kwamandla; Ukwehla kwesisindo - ukwehlisa isisindo ngokushesha; Ukhuluphele ngokweqile - ukunciphisa isisindo ngokushesha; Ukukhuluphala ngokweqile - ukunciphisa isisindo ngokushesha; Ukudla - ukunciphisa isisindo ngokushesha; Ukuzila okungapheli - ukulahleka kwesisindo okusheshayo; Ukudla okunomkhawulo wesikhathi - ukunciphisa isisindo ngokushesha

• Ukwehla kwesisindo
• Ukudla kwe-Yo-yo

Iwebhusayithi ye-Academy of Nutrition and Dietetics. Izindlela ze-4 zokudla okunama-calorie aphansi kakhulu zingalimaza impilo yakho. www.eatright.org/health/weight-loss/your-health-and-your-weight/4-ways-low-calorie-diets-can-sabotage-your-health yakho. Kubuyekezwe uDisemba 2019. Kufinyelelwe ngoJulayi 10, 2020.

Iwebhusayithi ye-Academy of Nutrition and Dietetics. Ukuhlala kude nokudla okuthandwayo. www.eatright.org/health/weight-loss/fad-diets/staying-away-from-fad-diets. Kubuyekezwe uFebhuwari 2019. Kufinyelelwe ngoJulayi 10, 2020.

Fly EM. Ukukhuluphala ngokweqile. Ku: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, abahleli. Incwadi kaWilliams ye-Endocrinology. Umhlaka 14. IPhiladelphia, PA: Elsevier; 2020: isahluko 40.

UParretti HM, uJebb SA, uJohns DJ, uLewis AL, uChristian-Brown AM, u-Aveyard P. Ukusebenza komtholampilo kokudla okunamandla aphansi ekuphathweni kokwehla kwesisindo: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta kwezilingo ezilawulwa ngokungahleliwe. Obes IsAm. 2016; 17 (3): 225-234. I-PMID: 26775902 pubmed.ncbi.nlm.nih.gov/26775902/.

• Ukudla
• Ukulawula Isisindo