16/8 Ukuzila Okungaphakathi: Umhlahlandlela Wabaqalayo

-Delile

• Kuyini Ukuzila Okungu-16/8 Okungaphakathi?
• Ungaqala Kanjani
• Izinzuzo ze-16/8 Ukuzila ukudla okungapheli
• Okungenzeki emuva kokuzila ukudla okungu-16/8
• Ingabe Ukuzila Ukuzila okungama-16/8 Kukulungele?
• Okusemqoka

Ukuzila sekukwenziwe izinkulungwane zeminyaka futhi kuyisisekelo esikhulu ezinkolweni eziningi nasemasikweni amaningi emhlabeni jikelele.

Namuhla, izinhlobo ezintsha zokuzila zibeka umkhuba omusha emkhubeni wasendulo.

Ukuzila okungu-16/8 ngezikhathi ezithile kungenye yezindlela ezithandwa kakhulu zokuzila. Abaxhasi bathi kuyindlela elula, elula futhi eqhubekayo yokwehlisa isisindo nokuthuthukisa impilo yonke.

Lo mbhalo ubuyekeza ukuzila ukudla okungu-16/8 ngezikhathi ezithile, ukuthi kusebenza kanjani nokuthi kukulungele yini.

Kuyini Ukuzila Okungu-16/8 Okungaphakathi?

Ukuzila okungu-16/8 ngezikhathi ezithile kubandakanya ukukhawulela ukusetshenziswa kokudla neziphuzo eziqukethe ikhalori efasiteleni elibekiwe lamahora ayisishiyagalombili ngosuku nokuyeka ukudla amahora angu-16 asele.

Lo mjikelezo ungaphindwa kaningi ngendlela othanda ngayo - kusuka kanye noma kabili ngeviki kuze kube nsuku zonke, ngokuya ngokuthanda kwakho.

Ukuzila okungu-16/8 ngezikhathi ezithile kuye kwanda kakhulu eminyakeni yamuva, ikakhulukazi kulabo abafuna ukunciphisa isisindo nokushisa amafutha.

Ngenkathi okunye ukudla kuvame ukusetha imithetho nemithetho eqinile, ukuzila ukudla okungu-16/8 kulula ukulandela futhi kunganikeza imiphumela yangempela ngomzamo omncane.

Ngokuvamile kubhekwa njengokuvinjelwa okuncane futhi okuguquguqukayo kunezinye izinhlelo eziningi zokudla futhi kungangena kalula kunoma iyiphi indlela yokuphila.

Ngaphezu kokuthuthukisa ukulahleka kwesisindo, ukuzila ukudla okungu-16/8 futhi kukholakala ukuthi kuthuthukisa ukulawula ushukela egazini, kukhulisa ukusebenza kobuchopho futhi kuthuthukise impilo ende.

Ukuzila okungu-16/8 ngezikhathi ezithile kubandakanya ukudla kuphela phakathi kwewindi lamahora ayisishiyagalombili emini nokuzila ukudla kwamahora angu-16 asele. Kungasekela ukulahleka kwesisindo, kuthuthukise ushukela wegazi, kukhulise ukusebenza kobuchopho futhi kwandise impilo ende.

Ungaqala Kanjani

Ukuzila okungu-16/8 ngezikhathi ezithile kulula, kuphephile futhi kuzinzile.

Ukuze uqalise, qala ngokukhetha iwindi lamahora ayisishiyagalombili futhi ubeke umkhawulo ekudleni kwakho kuleso sikhathi.

Abantu abaningi bakhetha ukudla phakathi kwemini no-8 ntambama, ngoba lokhu kusho ukuthi uzodinga kuphela ukuzila ukudla ubusuku bonke bese weqa isidlo sasekuseni kodwa usengadla isidlo sasemini nesidlo sakusihlwa, kanye nokudla okulula okuncane ngosuku lonke.

Abanye bakhetha ukudla phakathi kuka-9 ekuseni no-5 ntambama, okuvumela isikhathi esiningi sokudla kwasekuseni okunempilo ngabo-9 ekuseni, isidlo sasemini esijwayelekile emini kanye nokudla okulula kwasekuseni noma ukudla okulula ngabo-4 ntambama. ngaphambi kokuqala ukuzila kwakho ukudla.

Kodwa-ke, ungazama futhi ukhethe isikhathi esifanelana kahle nohlelo lwakho.

Ukwengeza, ukukhulisa izinzuzo ezingaba khona zezempilo ekudleni kwakho, kubalulekile ukunamathela ekudleni okuphelele okunomsoco neziphuzo ngesikhathi sakho sokudla.

Ukugcwalisa ukudla okunothile okunomsoco kungasiza ekuhlanganiseni ukudla kwakho futhi kukuvumele ukuthi uvune imivuzo etholwa yileli hlobo.

Zama ukulinganisa ukudla ngakunye nokudla okuhlukahlukene okunempilo, okufana:

• Izithelo: Ama-apula, ubhanana, amajikijolo, amawolintshi, amapentshisi, amapheya, njll.
• Imifino: I-Brokholi, ukholifulawa, ukhukhamba, imifino enamaqabunga, utamatisi, njll.
• Izinhlamvu eziphelele: I-quinoa, ilayisi, i-oats, ibhali, i-buckwheat, njll.
• Amafutha aphilile: Amafutha omnqumo, ukwatapheya kanye namafutha kakhukhunathi
• Imithombo yamaprotheni: Inyama, izinkukhu, inhlanzi, imidumba, amaqanda, amantongomane, imbewu, njll.

Ukuphuza iziphuzo ezingenakhalori njengamanzi netiye nekhofi elingenashukela, noma ngabe uzila ukudla, kungasiza futhi ekulawuleni isifiso sakho sokudla ngenkathi kukugcina unamanzi amaningi.

Ngakolunye uhlangothi, ukukubhaka noma ukweqisa ekudleni okungenamsoco kungaphazamisa imiphumela emihle ehlotshaniswa nokuzila ukudla okungu-16/8 futhi kungaqeda ukwenza okubi kunokulungela impilo yakho.

Ukuze uqale ukuzila ukudla okungu-16/8 ngezikhathi ezithile, khetha iwindi lamahora ayisishiyagalombili bese ukhawulele ukudla okudlayo kuleso sikhathi. Qiniseka ukuthi udla ukudla okunomsoco, okunempilo ngesikhathi sakho sokudla.

Izinzuzo ze-16/8 Ukuzila ukudla okungapheli

Ukuzila okungu-16/8 ngezikhathi ezithile kungukudla okudumile ngoba kulula ukukulandela, kuguquguquke futhi kuzinze esikhathini eside esizayo.

Kubuye kube lula, njengoba kunganciphisa isikhathi nemali oyidingayo ekuphekeni nasekulungiseleleni ukudla isonto ngalinye.

Ngokuya ngezempilo, ukuzila ukudla okungu-16/8 ngezikhathi ezithile kuhlotshaniswe nohlu olude lwezinzuzo, kufaka phakathi:

• Ukwenyuka kwesisindo: Ukukhawulela ukungena kwakho emahoreni ambalwa ngosuku akusizi nje ukusika ama-calories phakathi nosuku, kepha ucwaningo lukhombisa nokuthi ukuzila ukudla kungakhuphula imetabolism futhi kwandise ukwehla kwesisindo (,).
• Ukulawulwa koshukela wegazi okuthuthukisiwe: Ukuzila ukudla ngezikhathi ezithile kuye kwatholakala ukuthi kunciphisa amazinga e-insulin azila ukudla aze afike kuma-31% futhi kwehlise ushukela wegazi ngo-3-6%, okungahle kunciphise ubungozi besifo sikashukela ().
• Impilo ende ethuthukisiwe: Yize ubufakazi kubantu bunqunyelwe, ezinye izifundo zezilwane zithole ukuthi ukuzila ukudla ngezikhathi ezithile kungandisa impilo ende (,).

Ukuzila okungu-16/8 ngezikhathi ezithile kulula ukulandela, kuguquguquke futhi kube lula. Ucwaningo lwezilwane nolwabantu luphakamisa ukuthi kungakhuphula ukulahleka kwesisindo, kuthuthukise amazinga kashukela egazini, kuthuthukise ukusebenza kobuchopho futhi kwandise impilo ende.

Okungenzeki emuva kokuzila ukudla okungu-16/8

Ukuzila okungu-16/8 ngezikhathi ezithile kungahlotshaniswa nezinzuzo eziningi zezempilo, kepha kuza nezithiyo ezithile futhi kungahle kungalungeli wonke umuntu.

Ukukhawulela ukudla kwakho kube ngamahora ayisishiyagalombili kuphela ngosuku kungadala ukuthi abanye abantu badle ngaphezu kokujwayelekile ngesikhathi sokudla ngemizamo yokwenza amahora achithwe ngokuzila ukudla.

Lokhu kungaholela ekutholeni isisindo, ezinkingeni zokugaya ukudla nasekuthuthukiseni imikhuba yokudla engenampilo.

Ukuzila ukudla okungu-16/8 ngezikhathi ezithile kungadala nemiphumela engemihle yesikhashana uma uqala, njengokulamba, ubuthakathaka nokukhathala - yize lokhu kuvama ukwehla uma usungena esimeni.

Ngokwengeziwe, olunye ucwaningo lukhombisa ukuthi ukuzila ukudla ngezikhathi ezithile kungathinta abesilisa nabesifazane ngokuhlukile, ngezifundo zezilwane ezibika ukuthi kungaphazamisa ukuzala nokuzala kwabesifazane ().

Kodwa-ke, kudingeka izifundo ezingaphezulu zabantu ukuhlola imiphumela okuzila ukudla ngezikhathi ezithile empilweni yokuzala.

Kunoma ikuphi, qiniseka ukuthi uqala kancane kancane futhi ucabange ukumisa noma uthintane nodokotela wakho uma unanoma ikuphi ukukhathazeka noma uhlangabezana nezimpawu ezingezinhle.

Ukukhawulela ukudla nsuku zonke kungadala ubuthakathaka, indlala, ukwanda kokudla kanye nokuzuza kwesisindo. Ucwaningo lwezilwane lukhombisa ukuthi ukuzila ukudla ngezikhathi ezithile kungathinta abesilisa nabesifazane ngendlela ehlukile futhi kungaphazamisa nokuzala.

Ingabe Ukuzila Ukuzila okungama-16/8 Kukulungele?

Ukuzila okungu-16/8 ngezikhathi ezithile kungaba yindlela esimeme, ephephile futhi elula yokwenza ngcono impilo yakho uma ubhangqwe nokudla okunomsoco kanye nendlela yokuphila enempilo.

Kodwa-ke, akufanele kubhekwe njengokungena esikhundleni sokudla okunomsoco, okuyindilinga okunothe ngokudla okuphelele. Ingasaphathwa, usengaba nempilo noma ngabe ukuzila ngezikhathi ezithile kungakusebenzeli.

Yize ukuzila ukudla okungu-16/8 ngokuvamile kubhekwa njengokuvikelekile kubantu abadala abaningi abaphilile, kufanele ukhulume nodokotela wakho ngaphambi kokuzama, ikakhulukazi uma unezimo ezithile zempilo ezingaphansi.

Lokhu kubalulekile uma uthatha noma yimiphi imithi noma unesifo sikashukela, umfutho wegazi ophansi noma umlando wokudla okungahambi kahle.

Ukuzila ukudla okungapheli nakho akunconywa kwabesifazane abazama ukukhulelwa noma labo abakhulelwe noma abancelisayo.

Uma unanoma ikuphi ukukhathazeka noma uhlangabezana nanoma yimiphi imiphumela emibi ngenkathi uzila ukudla, qiniseka ukuthi ubonane nodokotela wakho.

Okusemqoka

Ukuzila okungu-16/8 ngezikhathi ezithile kubandakanya ukudla kuphela phakathi kwewindi lamahora angu-8 nokuzila ukudla kwamahora ayi-16 asele.

Kungasekela ukulahleka kwesisindo futhi kuthuthukise ushukela wegazi, ukusebenza kobuchopho nokuphila isikhathi eside.

Yidla ukudla okunempilo ngesikhathi sakho sokudla bese uphuza iziphuzo ezingenakhalori njengamanzi noma itiye nekhofi.

Kungcono ukhulume nodokotela wakho ngaphambi kokuzama ukuzila ukudla ngezikhathi ezithile, ikakhulukazi uma unezimo ezithile zezempilo.