Ukubuyekezwa Kokudla Kwe-5 Bite: Kuyasebenza Ekunciphiseni Isisindo?

-Delile

• Yini i-5 Bite Diet?
• Ungakulandela kanjani i-5 Bite Diet
• Kungakusiza ukunciphisa umzimba?
• Ezinye izinzuzo ze-5 Bite Diet
• Ukwehla okungenzeka kube khona kwe-5 Bite Diet
• Kungadala ukushoda kwezakhi
• Ingozi ephezulu yokuthola isisindo futhi ungaziphathi kahle ekudleni
• Ukudla okufanele kudliwe futhi kugwenywe
• Imenyu yesampula
• Usuku 1
• Usuku 2
• Usuku 3
• Okubalulekile

Amaphuzu Okudla Kwe-Healthline: 2.5 koku-5

I-5 Bite Diet iwukudla okuthandwayo okuthembisa ukwehla kwesisindo okumangalisayo, konke ngenkathi kukuvumela ukuthi udle ukudla okuthandayo.

Ithengiswa njengenye indlela yokuhlinza ngokunciphisa isisindo, futhi abasekeli bayo bahlaba umkhosi ngeziqondiso zayo ezilula ukulandela kanye nemiphumela esheshayo.

Kodwa-ke, abanye bathola izici ezithile zalokhu kudla okukhathazayo, kufaka phakathi okuqukethwe okuncane kakhulu kwekhalori, ukuntuleka okungenzeka kwezakhi zomzimba, kanye nengozi enkulu yokuthola isisindo.

Lo mbhalo ubuyekeza i-5 Bite Diet nokuthi isebenza yini ekunciphiseni isisindo.

Ukuhlukaniswa Kwamaphuzu Esilinganiso

• Amaphuzu esewonke: 2.5
• Ukushesha kwesisindo: 4
• Ukwehla kwesisindo sesikhathi eside: 1
• Kulula ukulandela: 3
• Izinga lokudla okunempilo: 2

I-BOTTOM LINE: I-5 Bite Diet ingukudla okunama-calorie aphansi kakhulu athembisa ukwehlisa isisindo ngokushesha ngaphandle kokubala ama-calories, ukuvimbela ukukhetha kokudla, noma ukuzivocavoca umzimba. Yize kungaholela ekulahlekelweni kwesisindo esifushane, kunama-downsides amaningana.

Yini i-5 Bite Diet?

I-5 Bite Diet yadalwa ngo-2007 nguDkt. Alwin Lewis, njengengxenye yencwadi yakhe ethi “Why Weight Around?”

Lokhu kudla okunekhalori eliphansi kakhulu kuthembisa ukwehlisa isisindo ngokushesha ngaphandle kokubala ama-calories, ukuyeka ukudla okuthandayo, noma ukulandela umkhuba ojwayelekile wokuvivinya umzimba.

Kwenzelwe ukukunikeza imiphumela efanayo yokwehlisa isisindo ongayilindela ngokudlula esiswini, okuwukuhlinzwa okunciphisa ubukhulu besisu sakho.

Lokhu kudla kuphakamisa ukuthi abalandeli bangalindela ukwehla okungamakhilogremu ayi-15 (6.8 kg) isonto ngalinye ngokunciphisa ukudla abakudlayo kube ukulunywa okungu-5 kuphela ngesidlo ngasinye.

Kuyo yonke le minyaka, imikhiqizo eminingi itholakele encwadini yokuqala, kufaka phakathi amaphakheji wokuqeqesha umuntu ngamunye nobulungu besithangami sokweseka esiku-inthanethi esenzelwe ukusiza abafundi ukuthi bakhulise impumelelo yabo yokwehlisa isisindo (1).

Isifinyezo

I-5 Bite Diet iwukudla okunama-khalori aphansi kakhulu okuthembisa ukukusiza ulahlekelwe isisindo esiningi ngesikhathi esifushane kakhulu, ngaphandle kokuhlinzwa, ukudla okukhethekile kokudla, ukubala ama-calories, noma ukuzivocavoca umzimba.

Ungakulandela kanjani i-5 Bite Diet

Isisekelo esiyinhloko se-5 Bite Diet ukuthi ngokufunda ukudla njengomuntu ohlinzwe esiswini, uzokhipha isisindo ngaphandle kokudinga inqubo.

Ngakho-ke, osayizi bezingxenye bavinjelwe ekulungeni kokudla okungu-10-12 okulinganiselwa osayizi ojwayelekile ngosuku. Ungaqala kuleli cebo ngokushesha noma unciphise kancane ukuphuza kwakho ezinsukwini noma emasontweni ambalwa.

Ukufeza imihlahlandlela yayo, i-5 Bite Diet ikukhuthaza ukuthi weqe ibhulakufesi, uphuze ikhofi emnyama kuphela esikhundleni salokho. Ungahle udle noma yini oyithandayo ngesidlo sasemini nangesikhathi sokudla, inqobo nje uma inani eliphelele lokulunywa lingeqi okuyisihlanu ngesidlo ngasinye.

Yize kungekho ukudla okuvinjelwe, okungenani ukulunywa okukodwa ekudleni ngakunye - noma okungenani kabili ngosuku - kufanele kuvele emthonjeni ocebile wamaprotheni, njengenyama, inhlanzi, amaqanda, ubisi, i-tofu, noma imidumba.

Ungase futhi ube nokudla kokudla phakathi kokudla okungaphezulu kokudla okumbili, okulunywa kanye ngosuku futhi uphuze inani elingenamkhawulo leziphuzo ezingenakhalori.

Ukuvivinya umzimba ngamandla kuvunyelwe, kepha ukusebenzisa okulingene- nokuqina kakhulu kufanele kugwenywe kulokhu kudla. Ukumboza noma ikuphi ukuswela okungenzeka kwezakhi zomzimba, kunconywa ukuthatha i-multivitamin ne-omega-3 engeza usuku ngalunye.

Lapho usufinyelele isisindo sakho senhloso, uyelulekwa ukuthi ushintshele ekudleni okusimeme kakhudlwana, okunomsoco ukuze ugcine isisindo sakho sincipha.

Isifinyezo

Ku-5 Bite Diet, akukho kudla okungavunyelwe, kepha udinga ukukhawulela kakhulu inani lokulunywa okwenzayo ngesikhathi sokudla noma okulula. Izithasiselo zeMultivitamin ne-omega-3 ziyakhuthazwa ukumboza noma iziphi izikhala zokudla okunempilo ezihlobene nokudla.

Kungakusiza ukunciphisa umzimba?

Njengakho konke ukudla okunama-khalori aphansi, i-5 Bite Diet kungenzeka ikusize wehlise isisindo - okungenani ekuqaleni.

Ukunciphisa inani lokudla okudlayo kuze kufike kokulunywa okungu-10-12 usuku ngalunye kuzokwenza ukuthi udle amakhalori ambalwa kunalokho okudingwa ngumzimba wakho. Ucwaningo luhlala lukhombisa ukuthi ukusilela okunjalo kwekhalori kuzoholela ekunciphiseni isisindo, noma ngabe yikuphi ukudla okudlayo (,,,).

Ngokuya ngezinketho zakho zokudla, i-5 Bite Diet kungenzeka ikunikeze amakhalori angaphansi kwama-800 ngosuku, ukuhlukanisa njengokudla okunekhalori eliphansi kakhulu (i-VLCD) ().

Ngokusho kochwepheshe, ama-VLCD eza nezingcuphe zawo zezempilo, kufaka phakathi izingqinamba zokugaya ukudla, ingozi eyengeziwe yamatshe enyongo, kanye namathuba aphezulu okudla okungahambi kahle ().

Ngaphezu kwalokho, ubufakazi bukhombisa ukuthi, yize kusizwa abantu ukuthi ekuqaleni banciphise isisindo, lolu hlobo lokudla luvame ukuholela ekubuyiseni isisindo, okungakhuphula ubungozi bokucindezeleka futhi kubangele umuzwa wokwehluleka kubantu abazama ukuphatha isisindo sabo ().

Ngalezi zizathu, i-5 Bite Diet ayithathwa njengeyona ndlela efanele yokwehlisa isisindo kubantu abaningi futhi kufanele ilandelwe kuphela ngaphansi kokuqondiswa kwezokwelapha.

Isifinyezo

I-5 Bite Diet kungenzeka ikusize wehlise isisindo. Kodwa-ke, lokhu kwehla kwesisindo kungahle kuhambisane nezingozi eziningana zempilo. Futhi, ingozi yokuthola isisindo kabusha uma usuye ekudleni iphezulu kakhulu. Lokhu kudla kufanele kulandelwe kuphela ngaphansi kokuqondisa kwezokwelapha.

Ezinye izinzuzo ze-5 Bite Diet

I-5 Bite Diet inganikela ngezinzuzo ezithile, iningi lazo elixhumene namandla alo okukhuthaza ukunciphisa umzimba.

Abaxhasi bavame ukusho ukuthi ukudla akubeki mingcele kulokho okudlayo futhi kugxila kuphela ekutheni udla kangakanani. Ngakho-ke, ama-dieters akudingeki anikele ngokudla akuthandayo ukunciphisa umzimba.

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi ukwehla ngisho nangaphansi kuka-5-10% wesisindo somzimba wakho kungasiza ekunciphiseni ubuhlungu obuhlangene kanye nengozi yakho yohlobo lwesifo sikashukela sohlobo 2 (,).

Ucwaningo luqhubeka lukhombisa ukuthi ukwehlisa isisindo kungehlisa izinto ezinobungozi zesifo senhliziyo, njenge-triglyceride, i-LDL (bad) cholesterol, namazinga wegazi (,).

I-5 Bite Diet igcizelela ukuthi ubungozi bezempilo bokuhlala ukhuluphele ngokweqile noma ukuthi kufanele uhlinzwe ukunciphisa umzimba kudlula kakhulu lokho okubangelwa ukunciphisa umkhawulo wokudla okudlayo okwesikhashana.

Noma kunjalo, khumbula ukuthi lezi zinzuzo zenzeka kuphela uma ukwazi ukugcina ukuncipha kwakho. Ucwaningo lukhombisa ukuthi lokhu akuvamile ukwenzeka ngemuva kokulandela i-VLCD efana ne-5 Bite Diet ().

Isifinyezo

Ngokukusiza wehlise isisindo, i-5 Bite Diet inganciphisa ubuhlungu obuhlangene futhi yehlise ubungozi besifo senhliziyo bese uthayipha isifo sikashukela sesi-2. Kodwa-ke, lezi zinzuzo kungenzeka ziphikisiwe ngengcuphe enkulu yokuphinda uthole isisindo.

Ukwehla okungenzeka kube khona kwe-5 Bite Diet

Njengakho konke ukudla okunomkhawulo kakhulu wekhalori, i-5 Bite Diet iza nokwehla okuningana.

Kungadala ukushoda kwezakhi

Cishe akunakwenzeka ukuhlangabezana nezidingo zakho zomsoco ngokudla amakhalori ambalwa ngosuku, noma ngabe ukudla kwakho kubandakanya ukudla okunothe izakhamzimba. Lokhu kungaholela emiphumeleni emibi njengokukhathala, isiyezi, ukuqunjelwa, kanye nokulahleka kwamathambo ().

Ubungozi bokushoda kwezakhi buphezulu kakhulu kulabo abadinga ukwehlisa isisindo esikhulu, njengoba belandela lokhu kudla okunomkhawulo wezakhamzimba isikhathi eside.

Izithasiselo zansuku zonke ze-multivitamin ne-omega-3 ezinconyiwe zinganciphisa ubunzima bezinye zalezi zinkinga kepha azithathi indawo yokuthola lezi zakhamzimba ngqo ekudleni (,).

Ngokwengeziwe, njengoba i-dieters ivunyelwe ukukhetha noma ikuphi ukudla abakuthandayo, ukudla okusetshenzwe kakhulu njengokudla okusheshayo, uswidi, nama-chips kungalawula ukungena kwekhalori, okungayilungele impilo yakho yonke ().

Ingozi ephezulu yokuthola isisindo futhi ungaziphathi kahle ekudleni

Ukudla njalo ama-calories ambalwa kunalokho okudingwa ngumzimba wakho kungaholela ekulahlekelweni yimisipha futhi kunciphise imetabolism yakho. Ngokunjalo, imetabolism ehamba kancane yenza kube nzima kakhulu ukugcina ukulahleka kwesisindo sakho futhi inyuse ubungozi bakho bokuthola isisindo ngokuhamba kwesikhathi (,).

Ubufakazi buphakamisa nokuthi ukukhawulela kanzima amakhalori, njengoba kukhuthazwa ngalokhu kudla, kungakhuphula ubungozi bokuziphatha ngokweqile. Ngakho-ke, lokhu kudla akulungele ikakhulukazi abantu abajwayele noma abanomlando wokuziphatha okungafanelekile kokudla ().

Isifinyezo

I-5 Bite Diet yenza kube nzima ukuhlangabezana nezidingo zakho zomsoco. Kungakhuphula nengozi yakho yokudla okungakhubazekile futhi kubangele ukuthi imetabolism yakho yehle, iphazamise ikhono lakho lokugcina ukulahleka kwesisindo esikhathini eside esizayo.

Ukudla okufanele kudliwe futhi kugwenywe

I-5 Bite Diet ayibeki mingcele kunoma yini ongayidla.

Uvumelekile ukuthi udle konke okufisayo, inqobo nje uma unciphisa ukuphuza kwakho kube ukulunywa okungu-10-12 ngosuku, okusatshalaliswa kahle ekudleni okungu-2 kanye nokudla okweqile okungu-2 usuku ngalunye.

Kodwa-ke, imihlahlandlela ikukhuthaza ukuthi ufake okungenani ukulunywa okukodwa kokudla okunothe kwamaprotheni esidlweni ngasinye, okufana:

• inyama nenkukhu
• inhlanzi nokudla kwasolwandle
• amaqanda
• okobisi
• tofu, tempeh, futhi seitan
• imidumba efana nobhontshisi nophizi

Ukusiza ukuvikela ukushoda kwezakhi zomzimba, i-5 Bite Diet iphinde igcizelele ukubaluleka kokuthatha isengezo se-multivitamin ne-omega-3 usuku ngalunye.

Isifinyezo

Akukho kudla okungavinjelwe ku-5 Bite Diet. Noma kunjalo, ukudla okunothe ngamaprotheni kufanele kufakwe esidlweni ngasinye. Ngaphezu kwalokho, izithasiselo ze-multivitamin ne-omega-3 kufanele zithathwe nsuku zonke.

Imenyu yesampula

Nayi imenyu yesampula yezinsuku ezintathu eyenzelwe i-5 Bite Diet. Ukudla okulula kungakhethwa kodwa kufakiwe kule menyu yesampula.

Usuku 1

• Ukudla kwasekuseni: ikhofi kanye ne-multivitamin
• Umthamo: 1 ukuluma i-apula
• Isidlo sasemini: Ukulunywa okungu-5 kwe-hamburger egqoke konke noma i-veggie burger kanye ne-omega-3 supplement
• Umthamo: Ukuluma okungu-1 kwebha yezithutha
• Isidlo sakusihlwa: Ukulunywa oku-3 kwe-macaroni noshizi kanye nokulunywa oku-2 nge-chocolate brownie

Usuku 2

• Ukudla kwasekuseni: ikhofi kanye ne-multivitamin
• Umthamo: 1 ukuluma kukamango
• Isidlo sasemini: Ukulunywa okungu-5 kwe-taco okugcwele inkukhu, upelepele, nokwatapheya kanye nesengezo se-omega-3
• Umthamo: I-1 gulp ye-smoothie yezithelo ne-yogurt
• Isidlo sakusihlwa: Ukulunywa oku-3 kwe-pizza ye-cauliflower-crust ngezinto zakho ozithandayo kanye nokulunywa okungu-2 kwephayi le-rhubarb

Usuku 3

• Ukudla kwasekuseni: ikhofi kanye ne-multivitamin
• Umthamo: 1 ukuluma ubhanana
• Isidlo sasemini: Ukulunywa okungu-5 kwesipinashi, ushizi, ne-mushroom quiche kanye nesengezo se-omega-3
• Umthamo: 1 ukuluma kwebha yegranola
• Isidlo sakusihlwa: Ukulunywa okungu-5 kwespaghetti nama-meatballs

Njengoba ukwazi ukubona, abantu abalandela i-5 Bite Diet bangakhetha noma ikuphi ukudla abakuthandayo, kufaka phakathi uphudingi wama-khalori aphezulu, inqobo nje uma kulandelwa umthetho we-10-12 ngosuku.

Isifinyezo

I-5 Bite Diet ikunikeza ithuba lokujabulela ukudla okuthandayo futhi ikushiyele kuwe ukuthi unqume ukuthi kungaki ukudla okunomsoco okufanele ukukufake kwimenyu yakho yansuku zonke.

Okubalulekile

I-5 Bite Diet ingukudla okuyimfashini okukhuthaza ukuvinjelwa okunzima kwekhalori emzamweni wokukhuthaza ukunciphisa umzimba ngokushesha.

Kunganciphisa imetabolism yakho futhi kukhulise ubungozi bokuphinda uthole isisindo.

Ngaphezu kwalokho, lokhu kudla akwanele ngokomsoco futhi kungaholela ekushodeni kwezakhamzimba kanye nemiphumela yezempilo yesikhathi eside.

Ayifanele abantu abaningi, futhi labo abanelukuluku lokukuzama kufanele bakwenze lokho kuphela ngaphansi kokuqondisa kwezokwelapha.